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Fall Fitness Fun
Happy October!
After a soggy start to the month here in New York, I say bring on the crisp, cool days of autumn! As the leaves start to fall and we lose a little more daylight with each passing day, it’s also a time to welcome some new ways to get the heart pumping.
If you’ve been craving a little spice in your fitness routine, all you have to do is turn to Mother Nature for inspiration. Here are a few ways to add some fun to your fall fitness routine:
- ‘Tis the season for kayaking, canoeing, rowing and horseback riding! If you live near the water, look for clubs that offer fall water sports. Along with enjoying some scenery, you’ll get the added benefit of squeezing some cardio and upper body strength training. Horseback riding helps build lower body strength while taking in the beauty of a brightly-colored trail. If you’re a city dweller like me, consider trying a rowing class or at least adding a 500-meter sprint on the rowing machine to your gym routine.
- Make those chores work for you! Did you know a 150-pound person can burn up to 135 calories by raking leaves for 30 minutes? Turn raking leaves into a family activity to have some fun with the kids, too!
- Outdoor bootcamps, anyone? Check out opportunities to workout in local parks or other outdoor hot spots before the colder temps and darker days chase us indoors. Depending on the intensity of the class, these full-body workouts can burn up to nearly 500 calories an hour.
- Adjust the time you workout: I don’t know about you, but as it gets darker, it’s harder for me to get motivated in the evenings. While I’m adjusting to the lack of sunlight, I try to get my workouts over with pre-work if possible. Check if there are morning group classes that fit your fancy. Not only can the group dynamic offer a boost of motivation, but you’ll start the day with a shot of endorphins to keep the energy up at work or wherever the day takes you. Also, by working out in the morning, you can welcome the tired feeling that creeps up on you earlier than usual and spend your evenings relaxing or enjoying down time with family and friends.
So what’s your fall fitness plan? Let me know! Whatever you do, remember this: sometimes all you need is a little help from Mother Nature to help you find new ways to have fun, be fit and feel fabulous!
Bring on Breast Cancer Awareness Month
Let’s Kick Breast Cancer’s Butt!
This Motivation Monday arrives just two days away from the kick off of another Breast Cancer Awareness Month. While we’ve made strides in the fight against this awful disease, there’s still so much more to do. Consider these statistics from the Centers for Disease Control and Prevention:
Not counting some kinds of skin cancer, breast cancer in the United States is—
- The most common cancer in women, no matter your race or ethnicity.
- The most common cause of death from cancer among Hispanic women.
- The second most common cause of death from cancer among white, black, Asian/Pacific Islander, and American Indian/Alaska Native women.
We all know someone affected by breast cancer. As you repeat readers know, my mom is a survivor. Today, my St. Mary’s Gael-pal Elizabeth, continues her own battle. So, in 19 days, another St. Mary’s Gael and I will reunite for our second Avon 39 Walk against breast cancer. Sue (my “partner in crime”) even got two of her friends to join us this time. It’s sure to be another epic weekend.
I’m beyond grateful to all of you who’ve supported me so far. Because of your generous spirit, I will start the 39.3 mile journey early on the morning of October 17th. When the going gets tough over the weekend, I’ll do what I did last year. I’ll simply think about how aching muscles and a few blisters are nothing compared to what it’s like to experience cancer.
As you read this post, I’m either in the midst of a corporate video shoot or on my way home. Because of my schedule, I thought about letting this week’s post slide. Then I realized I couldn’t miss out on an opportunity to remind everyone that together we can make a difference in the fight against breast cancer. If you’d like donate to Avon 39, simply click here to be directed to my personal page. Every dollar helps provide life-saving screenings and treatment along with support for patients and their families.
One final note: Motivation Monday is also a great time to remember multiple studies have shown exercise is a great defense against all kinds of diseases including cancer. So maybe this is the day you break a sweat for your health and consider giving a few dollars to help others. Together, we can do so much to have fun, be fit and feel fabulous!
When It Rains…
Bring on Fall!
I hope everyone enjoyed the last official summer weekend of 2015. Now that we’re just two days away from the official start of fall, I can sum up how I’m feeling in one word: overwhelmed.
I can’t explain why, but this year I’m finding it harder to get back to the normal swing of things following the easier, breezier days of summer. The crowds returning from their beach houses to crowd the neighborhood, the students swarming the streets and subways and the sudden spike in my freelance work load has me struggling to find a balance in my daily routine.
However, as I soaked up my last dose of summer sun over the weekend, I had an epiphany: worrying about why it’s taking some extra time to get back to normal is 1oo-percent non-productive. I realized I’m better off using my energy to push forward and keep on top of the elements I can control. For me, that means making sure I find time to exercise. My brain functions best when I get that daily dose of endorphins only a good sweat can provide.
While I hope you find your own strength through exercise, I’m using this Motivation Monday post to encourage you to find 30 or 60 minutes in a day to do whatever helps you deal with your own demands of the new season. Maybe you relish a daily walk or find comfort preparing healthy meals. Maybe this is the season you start adding a hot bath or an extra five minutes to a shower at night to unwind or simply catch up with some old friends on an old-fashioned telephone call. We all deserve to find some moments of peace in the midst of our demanding daily grinds. If you have a secret for staying grounded when things get overwhelming, I’d love to hear about it!
So if you feel like you haven’t gotten it together for the new season, remember, you’re not alone. (And seriously, who really has it altogether all the time?) Take a few deep breaths, find one constant to get you through whatever the day throws at you and let’s welcome a fall filled with new chances to have fun, be fit and feel fabulous!
Back-to-YOU Season is Here!
Keep Those Summer Memories Alive!
It happened again. I blinked and the unofficial end of summer, also known as Labor Day, came and went before I could figure out how all the days since Memorial Day slipped by so quickly. I hope everyone enjoyed a season filled with sun, fun, family and friends and that your September is off to a great start.
New Year’s is often touted as the perfect time to get your health and fitness routine in tip-top shape. However, I think this back-to-school season offers another opportunity to re-focus your attention on making healthy changes in your life. Why? It’s simple: this is when we adjust to the non-summer-Friday work weeks along with new start and stop times for school, sports and all the other activities that fill up our hectic lives. That makes this the ideal time to fit some fitness into the waning days of summer and get a routine in place for a FITASTIC fall ahead!
New Opportunities Await!
Here are some tips to get yourself in a feel-good groove:
- Stay Alert for New Workouts: Many gyms offer a new group fitness schedule in September. Maybe this is the season that cardio kick box class fits into your schedule. Also, ask about any back-to-school specials. Some fitness centers may offer their spin on friends and family rates. Talk about the perfect reason to make exercise a family affair or schedule a bi-weekly workout with a buddy!
- Put It In Writing: If you drive your kids to school or your spouse to the train station, figure out if there’s time immediately following a drop-off or right before a pick-up for a workout. You could hit the gym for a group exercise class, drive a few more blocks to the park for a run or meet a fitness friend for a brisk walk or game of tennis. Typing the activity in to your smart phone task list or putting an old-fashioned sticky note on the fridge is a great visual boost to keep that workout on the schedule.
- Ten Minutes of Something is Better than Nothing! As time seems to grow more precious each day, there are plenty of workouts geared toward gaining maximum results in less time.Click here for a refresher on my “Tear-It-Up-in-Ten Circuit” Do you really only have five minutes to spare? No problem. Click here for a reminder on how you can burn some calories and get the heart pumping with the four-minute Tabata workout.
- “Fall” Into Healthy Eating Habits: If you pack lunch for the kiddies, why not add just a few more minutes to the prep time and make some healthy snacks or meals for yourself? I spend about 30 minutes every Sunday slicing and dicing veggies including peppers, celery sticks and carrots and then pack them in reusable containers. I can grab a portion anytime as a healthy snack, side dish or to mix with brown rice for a mini-meal. Some of my other go-to eats include raw almonds, green apples and non-fat plain Greek yogurt.
- Wardrobe Prep: Do you help your kids pick out their clothes before they go to bed? Why don’t you plan your own morning workout wardrobe, too! Put your gear in the bathroom the night before. It’s usually the first room we visit after we wake up, so if your clothes are staring you in the face, it may be harder to ditch the workout. If you’re exercising after work, pack your gym bag the night before and leave it by the door to grab on your way out. (And don’t forget to grab one of your prepped snacks for some healthy fuel, too!)
Finally, it’s important to remember getting fitness on your schedule and healthy foods into your fridge are two big steps toward a healthier you in the season ahead. During my annual August blogging hiatus, I had many conversations with several different gal pals (who also happen to be great moms) about their frustration over falling off the fitness wagon over the summer. Between keeping the kids entertained and all the BBQs, they found themselves eager to get back into a leaner, meaner routine. I’ll tell you what I told them: leave the “sins of the summer” in the past but keep the memories close in your heart. Just as the leaves are sure to fall in the days ahead, you’ll soon find yourself back on track with your efforts to have fun, be fit and feel fabulous!
Time For a Break
Can’t Wait to Return to One of My Favorite Places on the Planet!
This first Motivation Monday of August officially brings us to the start of the dog days of summer. Just when you thought the New York City summer couldn’t be any quieter, these are the days we Manhattanites savor shorter lines and fewer crowds at the gym, the supermarket and all those happening hot spots. This Motivation Monday also happens to bring me closer to my annual escape from the sizzling concrete jungle to the beautiful beaches of Montauk. I can practically smell the sea air now.
This year’s trip seems to be arriving at a truly perfect time as I shake off the remnants of a nasty bug that literally threw me off-balance for nearly three weeks. Who knew a virus could set up shop in your inner ear and make you feel seasick 24-hours a day? Needless to say the dizzy spells and nausea seriously interfered with my normal workout routine. It was tough for this exercise junkie to take a break from what provides a daily boost to my physical and mental well-being. However, it’s equally if not more important to listen to your body when something’s wrong. While some prescription medicine slowly brought balance back to my life, the remedy came with some not-so-optimal effects including many sleepless nights. I now look forward to finishing the healing process at the beach – my absolute favorite place on the planet.
Finally, this is also when I say ciao for the rest of the month. As my longtime readers already know, I use this time as an opportunity for a little writing hiatus as the calendar marches toward Labor Day. So, I close with a thank you to all my readers for your ongoing support and wish you a grand finale to the summer of 2015. I look forward to re-connecting in September and taking advantage of all the new opportunities to have fun, be fit and feel fabulous!
Fuel for the Day
Some of my favorite fueling options
Today’s Motivation Monday post has been inspired by the team at ETB Fitness.
Petro Martynyuk, community coordinator for the sports nutrition-based lifestyle business – which stands for “Eat the Bear” – was kind enough to reach out to me after reading my post, Spring Fitness for Your Fitness Routine. He had some questions about the kind of fuel that energizes me before, during and after my workouts. While I haven’t tried any of ETB’s products (yet!), I’m grateful for the opportunity to share some tricks that work for me. Here’s what Petro wanted to know:
What foods do you eat pre workout?
This all depends on what I’m doing:
- If I start a morning with fasted cardio, the only thing I’ll have before hopping on the elliptical machine and/or stationary bicycle and/or rowing machine for a 60-minute kick-start to the day is six to eight ounces of water while walking to the gym. I should mention I do “strip” twice during the cardio session. I take one rapid electrolyte replacement oral thin-film strip made by Sportsfood, Inc. at the start of the workout and another halfway through.
- If I’m taking a Physique57 class, I’ll have a green apple or some reduced-fat wheat thins with almond butter about an hour before class starts. If I need a real grab-and-go option, a banana always works in a pinch as will a serving of raw almonds and a 1/2 cup of blueberries. If I’m in a real hurry, a banana always works in a pinch. (Want to know more about the total-body, kick-butt barre-based method based program I’ve been addicted to since 2013? Click here.)
- For more heavy lifting, whether it’s a free-weight based group exercise class or if I’m pumping iron on my own, I’ll eat some more carbs before the workout. My go-to for that fuel is oatmeal with strawberries and/or blueberries. If I want an extra kick, I’ll stir in a teaspoon of almond or peanut butter.
What do you listen to during your workout?
I’m a firm believer that having the right music can make the difference between going the extra mile or throwing in the towel. Like my pre-exercise prep, I have different music for different workouts. Fortunately, my group exercise instructors have fantastic playlists and Spotify selections. For my fasted-cardio sessions, I need beats that keep me moving with some help from Calvin Harris, Tiesto and other master mixers. My current top three Workout Playlist favorites for cardio:
- “Pray to God (featuring HAIM)”, Calvin Harris
- “Let Me In (Astma & Rockwell Remix)”, Kleerup & Susanne Sundfor
- “Comeback”, Ella Eyre
If I’m lifting, I tend to listen to music with a bit more of an edge. Because of my age and variety of music tastes, the bands that provide that inspiration range from Nine Inch Nails to Twisted Sister.
How do you switch up certain routines daily/weekly to stay motivated?
No matter what you’re doing, variety IS the spice of life. As I mentioned above, I do mix things up between strict cardio sessions, group exercise classes and one-on-one time with the iron. I’m also sure to give myself a minimum of one rest day each week to recover. Those off-days help me feel stronger physically and mentally when I do get back in the game.
What do you eat or do after your workout to make sure you got the most out of your workout?
I always make sure to cool down and stretch after my workouts. What I love about Physique57 classes is that stretches are incorporated throughout the class after high-intensity sprints.
As far as the post-workout food plan goes, I admit this area of my routine remains a work in progress. The key is getting some protein into my system as quickly as possible – preferably within 30 minutes and no more than 45. Thanks to the nutritional cleansing program I did in the spring and the maintenance program I follow now, I’ve found a protein recovery shake I really like. On most days, I’ll accompany the 8-ounce shake with a slice of toasted Ezekiel bread and almond butter. One final food note: I make a point of trying to eat five to six small meals each day. This keeps my metabolism fueled, hunger in check and blood sugar levels on an even keel.
Thanks again to ETB Fitness for giving me a reason to make sure I’m keeping my fitness routine energized with the right fuel. At the end of the day, the right food, the right music and even the right workout wear can motivate fitness buffs of every age and fitness level stay on track with their goals to have fun, be fit and feel fabulous!
Beach Plank Tabata Encore
Here’s hoping this Motivation Monday finds you rested and maybe looking a little sun-kissed after a happy fourth of July weekend!
I’m happy to report I enjoyed plenty of beach and BBQ time. However, that left very little time for writing. So, after a fun-filled weekend, I hope you don’t mind this re-boot of one of my summertime videos. It features my favorite core exercise done on my favorite setting on the planet. If you’re looking for ways to bring your workout moves out of the gym and into the great outdoors this season, look no further than the beach plank Tabata.
I hope your first day back to reality isn’t too manic and that the week ahead offers plenty of opportunities for you to have fun, be fit and feel fabulous!
New Month = New Me
March (L) & Today (R)
I love when a brand new month kicks off on a Motivation Monday! The calendar basically gives us a boost to get things started in so many parts of our lives. So, I thought this was the perfect opportunity for me to share the positive health journey I’ve been on since March.
My repeat readers will know I’ve never been shy about discussing the slips in my own health and fitness routine. The injuries brought on by my own stupidity. Too many days off between workouts. The extended stints of chocolate and Prosecco-filled nights out. It’s all part of who I am. However, back in March I decided to do something to give my healthy routine a reboot. Three months later, I feel healthier than ever.
Before I get into my routine, let me say this: I realize I’ve never been what any medical chart would define as overweight. However, over the last few years, I simply didn’t like how I felt. When I turned 41 back in February, I was at my heaviest weight ever and my same old routine just wasn’t giving me the energy I wanted. Today, I’m back at the weight I feel most comfortable at and have more energy to do the things I love.
I won’t lie, I still had a few “cheat moments” during the month. However, thanks to my new focus, I realized these treats didn’t need to be part of my everyday routine because I liked how I felt being fueled by superfoods. Finally, I believe I was able to better manage my stress levels because my body was getting what it really needed.
The result: at the end of 30 days, I was down 10 pounds and lost two inches from each thigh; 1 and 1/2 inches around the hips and a 1/2 inch in my waist and arms. Numbers aside, my skin never looked better and I had more energy at a steady level throughout each day.
Since then, I’ve managed to maintain a regimen that’s kept my weight at the level I feel good at and I can still enjoy my night’s out, Prosecco, chocolate and the other treats that simply make me smile. The bottom line is this: I always write about how working out is a part of healthy lifestyle and not a hobby. The same goes for nutrition. Eating good foods and the right nutrients is crucial to improving your overall wellness.
A couple of final notes:
- It’s never too late to start healthy habits that can make a huge impact on the rest of your life.
- Don’t let others keep you from going after what you want.
If you’d like to learn more about my journey, I’m just an email away! Whatever goals you set for yourself this week and this season, here’s to making them a reality with
some help from that ever-burning desire to have fun, be fit and feel fabulous!
A Fresh Start
Finding strength in letting go
On this Motivation Monday, I find myself starting over…yet again.
I have steered my career back on to the freelance highway. The idea is to stay the course until I decide what I really want to be when I “grow up.” The difference this time is that I’m more optimistic than ever that I’m on the brink of actually figuring it out.
Letting go or breaking free of a less-than-ideal situation is never easy. The unknown – daunting and scary – can be an unappealing choice compared to a comfortable routine, even if that day-to-day grind makes you unhappy. However, change can also be liberating. I look at the days ahead as an opportunity for growth and the chance to explore ideas I never let formulate before, mostly because I was simply too scared to let them move to the forefront of my mind.
At 41, I realize I have many years ahead of me when it comes to working. Of course, if I win the lottery, all bets are off. If that happened, I’d simply volunteer my time as a health coach or something similar. So I thought it was the right time to not stand still in a place where the work was having a negative impact on the rest of my life.
This doesn’t mean the strong don’t get scared. I’m definitely a bit frightened of what lies ahead. However, at all the points in my life when fear has tried to cripple me, I’ve found it’s more important than ever to turn to the constants that provide the strength and fuel needed to move forward. For me, those constants include the love I’m lucky to have from my family and friends; my faith and last but certainly not least, the stress release I find in fitness. Sometimes an hour of sweat is all I need to give me the exact dose of endorphins and confidence I need to take the next step toward something better.
I hope you’ll stay tuned for more pages in this next chapter of my ever-evolving life. Of course, if you ever need a producer, voice over artist or media trainer- I hope you’ll keep me in mind!
Thank you for indulging me with this week’s post. My hope is maybe it gives someone else a push to take a bold step in his or her own life. Sometimes letting go is exactly what we need to do to stay the course on our journey to have fun, be fit and feel fabulous!
Allergy Season Survival Tips
I think it was about a month ago when I heard the first news stories telling allergy sufferers like me to brace for a killer season. The never-ending brutal winter kept the trees and other spring blooms dormant for a lot longer than usual, and then about two weeks ago – BAM! Everything exploded. Now, tree pollen seems to fall like rain, turning cars of every color a bright green shade while lawnmowers can be heard firing up in the ‘burbs to cut the newly awakened grass.
So I thought this Motivation Monday presented the perfect opportunity to offer some tips on how to prevent allergy season from sidelining your long-awaited outdoor workout plans for spring. Here are a few tricks that help me keep the itchy eyes, sneezing and that uncomfortable sensation of having cotton stuck in my throat to a minimum:
- Mind the Time: Pollen counts tend to be highest between 5 am and 10 am. Unfortunately, that’s when many people enjoy their get-the-day-started jog, bike ride or walk. If you can move the activity to a time that’s not so pollen-heavy, great. If not, hopefully some of the following tips will help.
- Wear sunglasses: You can create at least a minimal barrier for your eyes by wearing sunglasses (or even goggles) if you plan to exercise outdoors for a long period of time. Using eye drops before you head outside can help, too.
- Don’t forget your meds: I got allergy shots for several years when I was a kid. They helped make my acute reactions less severe over time, but I still battle through hay fever season every year. Today there are so many over-the-counter and prescription allergy medicines that can offer relief. (Important note: I don’t like to take a lot of medicine, but as far as I’m concerned, I’d rather take something for a few months that will keep me from scratching my eyes out!) Talk to your doctor about what treatments might work best to alleviate your symptoms. To prevent the onset of those symptoms, it helps to take your medication an hour before your outdoor workout. If you get out of bed and head outdoors immediately, ask your doctor if you can take your medication before bed so it’s in your system when you head outside.
- Clean up: Get out of those sweaty and pollen-infused clothes, take a shower and wash your hair as soon as possible following an outdoor workout. The longer that pollen lingers, the more severe your reaction can be. (You also don’t want to spread the pollen around your home by sitting on the couch or lying on your bed.)
Probably the best advice I can offer is this: listen to your body. If you’re trying to get your heart rate up outdoors but all you’re feeling is misery, be smart. Stop. Head indoors, shower and re-group. Maybe that’s the day you sign up for an indoor air-conditioned group exercise class or bang out a Tabata derby at home to keep you sneeze-free on your quest to have fun, be fit and feel fabulous!
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