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Fitness: It’s ALL About You
I’ve always found this to be a strange time of year. Many of us try to soak up what’s officially left of the easy-going summer season while desperately trying to adapt to the faster-paced back-to-the-grind time. Since my last post offered some tips on how to fit fitness into your fall schedule , I thought I’d follow-up with a Motivation Monday boost of encouragement if you’re struggling to make it happen. Remember, deciding to add exercise and healthy choices to your daily routine is about as personal of a decision as you can make. So make sure you’re doing it for yourself and no one else.
As my longtime readers already know, I’ve officially become addicted to the Physique57 workouts I started taking back in April. Aside from the fact that I always feel like I can conquer the world when the 57-total-body-sculpting workout is finished, I also love the positive affirmations offered by the instructors throughout class. While they push us to bang out just one more squeeze of the playground ball with our inner thighs while we squat hundreds of times at the ballet bar, they also bombard us with positive affirmations including:
- We’re stronger than we think
- We should not compare ourselves to what the person next to us is doing
- We should focus on ourselves and what our body is capable of during that workout at that time.
- We should be proud of ourselves for getting out of bed or out of the office for an early morning or lunch-time workout
- We need to remember with each rep and each pulse, we’re helping our bodies get stronger and healthier.
I find myself using some of that self-affirmation during other group exercise classes and even during my independent workouts. Whether I’m pushing through a high interval on the elliptical or combat rope Tabata, I remind myself that I am strong, and focus on how good it feels to expel any bad energy with every exhale and every bead of sweat. I block out the people on the machines around me. It doesn’t matter if they’re climbing a higher hill or lifting heavier free weights while doing the exact same exercise. I focus on maintaining good form and making each move count. I also remind myself how I’ll be able to face whatever awaits after the workout with new energy and a sharper focus.
So, if you’re struggling to get motivated to move more, try to think about how good you feel when you do. What’s the biggest benefit you get from that walk, run, Zumba class or park bootcamp workout? Focus on that feeling and you’ll be amazed how you can stay on track with your goals to have fun, be fit and feel fabulous!
Time for a Break!
This View Never Gets Old!
It is hard to believe Labor Day is only two weeks away. To put it lightly, the summer of 2013 has been a bit of a blur. So, I’m taking a break from blogging to focus on crossing a few very important things off my summer to-do list that got delayed due to Dad’s surgery.
I’m also looking forward to finding some extra minutes for some much-needed down time following the whirlwind that began several months ago when the company I worked for hit some serious financial trouble and finally closed its doors. At the mandatory labor department meeting I attended last week, even our orientation leader reminded the group that the end of this month into Labor Day is anything but a peak hiring period. Practically half the responses to emails I’ve sent to contacts during the past week have been “out of office” messages.
So, on this particular Motivation Monday, I encourage you to enjoy these dwindling lazy days of the season to maybe do one or two things you’ve been putting off longer than you wanted. Spend an extra day at the beach, pool or park with the kids; read the best-seller that’s been collecting dust on your nightstand; add 10 minutes to your daily walk or run and sure, go ahead and have that extra glass of wine. Be good to yourself.
Once again, I thank all of you for your words of encouragement during the past month. I wish everyone a FITASTIC end to the summer and look forward to a new season filled with even more chances to have fun, be fit and feel fabulous!
You Are What You Eat
I can’t believe this Motivation Monday brings us to the two-week countdown to Memorial Day. For many, this is crunch time before the start of bathing suit season. If the holiday is giving you extra motivation to pump up your fitness routine, remember, it’s also the perfect time to take a hard look at the one thing that can make all the difference when it comes to maximizing your workouts: your diet.
There’s a reason why you almost always hear the words diet and exercise in the same sentence when people talk about healthy living. You really can’t have one without the other. I can tell you from personal experience that reaching your fitness goals isn’t just about what you do at the gym or at that bootcamp class in the park. It has everything to do with what you buy at the grocery store, cook at home and order when you go out to eat.
From my college years to my early working days, I often found myself going to the gym to negate whatever bad things I did at the Friday night frat party or Saturday afternoon tailgate. (Those were the days: brat and beer splurges without worrying about calories. Sigh.) As I’ve gotten older and allegedly wiser, I’ve learned a lot as my body and metabolism have changed. The bottom line is you can’t work hard at the gym, then eat a bunch of junk and expect your body to get where you want it to go.
My latest exercise kick at Physique57® has really helped me re-focus my attention on healthy eating. Does that mean I deny myself the things I love like dessert or red wine? Absolutely not. So, what does it mean?
- Buying even more fruits and veggies to snack on or make part of my meals.
- Having two types of veggies with dinner instead of one.
- Drinking even more water and things like iced green tea, which along from giving me a little afternoon pick-me-up also offer the benefits of antioxidants. Want an easy way to sneak some more H20 into your daily routine? Have a glass of water first thing in the morning. You’ll get a few ounces in your system before rushing out the door for work or getting the kids to school.
I’m truly in awe of those who commit themselves to “eating clean” practically 24/7. Many of these people never drink alcohol or eat anything processed or that comes in the color white (e.g. rice, pasta), and they fuel up mainly on tuna, broccoli, chicken and sweet potatoes. I know I can’t be that restrictive with my own diet for the simple reason that I truly enjoy rich foods and cocktails. However, I still do the best I can to keep it healthy while enjoying life in New York City. The nice thing is the harder I work at the gym, the better I want to be about my diet. The same works in reverse, too. When I eat well, I have more energy and can take my workouts to the next level. I guess you can call it the one double-edge sword that can actually help you have fun, be fit and feel fabulous!
Monday Motivation Monday from Afar
Greetings from Texas!
While I’m still enjoying this mini-vacation, I didn’t want to entirely blow off my typical shot of “Monday Motivation” for anyone needing a little kick in the you-know-what to get moving this week.
In the essence of time, I’m borrowing this week’s words from some famous motivators. I often receive positive feedback when I share famous quotes, I figured it couldn’t hurt to offer a few more while I’m out of town. Enjoy!
- “With the new day comes new strength and new thoughts.” -Eleanor Roosevelt
- “Be miserable. Or motivate yourself. Whatever has to be done, it’s always your choice.”-Wayne Dyer
- “I don’t believe you have to be better than everybody else. I believe you have to be better than you ever thought you could be.” -Ken Venturi
- “What you get by achieving your goals is not as important as what you become by achieving your goals.” -Henry David Thoreau
- “What you do today can improve all your tomorrows.” -Ralph Marston
- “The harder the conflict, the more glorious the triumph.” -Thomas Paine
- “Even if you fall on your face, you’re still moving forward.” -Victor Kiam
- “The secret of getting ahead is getting started.” -Mark Twain
- “You can never quit. Winners never quit, and quitters never win.” -Ted Turner
- “Perseverance is not a long race; it is many short races one after the other.” -Walter Elliot
If you want more motivational quotes, be sure to follow me on Twitter or find me on Facebook. (There are buttons on the top right hand side of this page to click on so you can connect quickly!)
Here’s hoping you had a chance to rest and re-charge a bit over the weekend so you can go out this week and grab every opportunity to have fun, be fit and feel fabulous!
Find Your New Motivation
Set Some New Goals & Knock ‘Em Out of the Park!
Photo by Leslie Hassler
Happy President’s Day!
Guess what? Remember those health and fitness resolutions you made at the start of the year? Well, you’ve reached a major milestone as we’re seven weeks in to 2013. You may remember from some of my previous posts that it takes about six weeks for new behaviors to set in as habits. If packing your gym bag has become as routine as brushing your teeth before going to bed or you look forward to that daily dose of carrots and celery – kudos to you!
You’ve made it this far, so whatever you do, don’t stop now! On this particular Motivation Monday, I encourage you to sit down and set some new goals for yourself to keep your momentum in tact. Think about something that will keep you pushing through your weight training circuits; making it to that group exercise class on time and chopping veggies for the work week.
Maybe there’s a spring break trip in the not-so-distant future that involves pulling the bathing suit out from the back of the closet. Perhaps there’s a wedding, reunion or other special occasion that you’d like to show up for feeling your best.
Of course, your motivation could stem from your desire to gear up for a whole new season of new activities. This could be the spring you start training for your first 5K or marathon. Maybe you’d like to be able to play a sport with your son or daughter or simply have more energy for outdoor activities like hiking or cycling when the weather gets nicer.
If you’re still searching for your motivation, here’s a bit of humorous encouragement courtesy of the Huffington Post last week. (Thanks to my friend and colleague Joe for sharing this link with me!)
Remember, following a healthy lifestyle isn’t a sprint to the finish. It’s a lifelong marathon filled with countless opportunities to have fun, be fit and feel fabulous!
Time to Get Back on Track
Ready to Rock and Roll Again!
Photo by Leslie Hassler
It’s really been a strange couple of weeks.
Two weeks ago at this time, we were bracing for Hurricane Sandy here in the New York area. The clean up and recovery continues and will continue into the unforeseeable future. While reading this week’s People over the weekend, it was difficult to grasp that the pictures and stories of devastation originated in towns only miles from where I sit and write this post. My parents are supposed to have power restored today. While their being in the dark and without heat hasn’t been as severe as the other horror stories I’ve heard, it doesn’t change the fact that I’ve worried about them.
As I hear more and more stories about people coming together to donate clothing and supplies or volunteer their time to help with clean-up efforts or simply be there for people affected by the storm, I’m reminded of and moved by the strength of the human spirit. So many people in so many parts of our country have suffered at the hands of Mother Nature or people who’ve wanted to do us harm. Somehow, we rebuild and we go on.
I know this sounds ridiculous, but it was while I chopped vegetables and prepped other items for the week ahead when the realization of just how strong we can be as a community gave my own spirit a swift kick in the you-know-what. I needed it. I’ve been relying on a few too many comfort foods and glasses of wine to wind down after watching news coverage of Sandy’s aftermath and also cope with the added worries about my parents. Also, I hate to admit it, but I’ve even been slacking at the gym. While I’m a firm believer in doing some sort of activity is better than no activity at all, if you’re looking for results, you’ve got to make those moves count.
So, I kick off the new week with new energy to stay disciplined and lose the few pounds I know I’ve added to my waistline. No more bowls of cereal or having that second serving of almonds while watching the little TV I sneak in some nights before bed. No more skipping the weight circuit because “I can always do it tomorrow.” It helps that I have a friend’s wedding coming up in a few weeks. Since I have my dress picked out for the occasion and knowing I want to feel as comfortable as I can in it, I’ll have a little extra incentive to avoid the cookie jar in our office break room and get to the gym even after a long day.
Wherever you are on your health and fitness track, I invite you to join me on this Motivation Monday and assess how things are going. Remember, even fitness lovers like me need to re-group and re-boot once in a while. So here’s to a new focus, new week and new chances to have fun, be fit and feel fabulous!
A Fresh Start
Iowa City, IA
- Orlando, FL
Today’s dose of Monday Motivation is all about facing reality. There will always be wrenches thrown into your normal schedule. Unfortunately, those wrenches can wreak havoc on the activities that keep you feeling energized and healthy overall. I’m in the midst of accepting this reality right now. What’s getting me through it is knowing at some point, my routine will get back on track and I’ll feel like myself again.
It’s been a hell of a week and it looks like it’s going to be one monster month in general. Thanks to back-to-back business trips featuring five airports and 10-hour shoot days followed by a nearly-impossible edit deadline, I’ve been pushing it pretty hard at the office. I also lost my weekend as my editor and I had no choice but to keep working through it to meet our deadline.
This is not a pity-party post. I realize there are people who constantly deal with these kinds of demands. Running your own businesses is a 24/7 job, and if you’re in the business of saving lives, times like this are common and even expected. However in my world of video production in the public relations world, this is not my norm. In fact, one of the reasons I left the TV-reporter life behind was that I was sick of running on the hamster wheel. So when things gets this crazy, everything from my workouts to my REM cycles suffer.
I haven’t felt this unhealthy in quite some time. I’ve definitely gained a couple of pounds. Despite packing my sensible snacks for my travels, there are only so many healthy choices you can make when room service and deli sandwiches during a 15-minute break are your only options. So, I’m forgiving myself for the extra alcohol and larger-than-normal bread portions I ingested while I was on the road. While I managed to squeeze in workouts in both Iowa City and Orlando, I have NOT been able to keep up with my normal exercise schedule at home. That changes now.
Today marks the start of a new work week and one that doesn’t include a plane, train or automobile. While I’ll still be putting in extra hours at the office, I’ll bring my gym bag and pre-workout snack to the office everyday to motivate me to hit the gym afterward. Fortunately, I was able to push through a CrossFit UWS Central Park workout before heading to the office Saturday morning. That set my mind straight for the days ahead. After the workout, I was also able to hit the grocery store and stock up on my my healthy favorites like berries, bananas and non-fat Greek yogurt and veggies. Getting back into my healthy routine will no doubt help me sleep better, too.
When the unexpected happens at work or at home, your best laid plans will go awry. Just remember to keep breathing, do the best you can with what you have to work with and forgive yourself for the “slip-ups” that help you get through the craziness. When you see that first glimmer of light at the end of the tunnel, embrace it and realize it won’t be long before you take your first steps back toward normalcy and all you do to have fun, be fit and feel fabulous!
Make Your Workout Work For You
Getting to the tools you need for a great workout shouldn’t be stressful!
The fact that the word workout includes “work” makes it an unappealing concept for many people right off the bat.
That being the case, I decided to kick off the new week with this motivational tip: it’s easier to incorporate exercise into your daily routine when you make the workout work for you. One of the easiest ways to make that happen is to make it convenient!
I’ve been meaning to write about this fitness tip since it came up during a walk along the beach in Montauk with my dear friend Michele. Now with many back-to-school deals still being offered in many gyms, it looks like I haven’t missed my window of opportunity.
Obviously in this economy, we’re all looking for the best deals we can find on pretty much everything. However, here’s the bottom line: when it comes to a health club membership, I don’t care if it’s a free a month; one dollar a day for a year; or half-price for everyone else in your family; if it’s not convenient, chances are you’re not going to get there. When taking those five extra subway stops or driving 20 extra minutes becomes a chore on the first day of your I’m-going-to-workout-three-days-this-week plan, it can become all too easy to throw those other two days right out the window.
We’re all creatures of comfort to some degree. So whether you’re planning to get your workout in first thing in the morning or at the end of your work day, it’s hard to find many people who want the extra burden of worrying about getting stuck in traffic or facing some other delay in getting to what’s supposed to be a physical and mental pick-me-up. If you’re going to stress over how much time it takes you to get your workout done thanks to extra travel, you’re bringing negative energy to an activity that’s designed to make you feel better. Exercise isn’t supposed to add to your stress levels. In fact, it’s one of the best ways to help keep them in check.
So on this Motivation Monday, remember this: exercise doesn’t have to be complicated. If you can’t find a gym near your home or office, think about adding some exercise DVDs to your movie collection to get moving in your den. If you hate the idea of being inside to exercise, look at places where you can walk or run near your home or office. Find a community center en route to work or near your kid’s school and see if they have fun group exercise classes at a time that works in your schedule. Keeping things simple is one of the best ways to stay on track with your plans to have fun, be fit and feel fabulous!
It’s-All-About-Me Monday
Self-Doubt? Knock It Out! Photo by Leslie Hassler
Welcome to another Monday and a new shot of motivation to kick off the work week!
Today, I want to address one of the worst things we can do to ourselves when we make the decision to pursue a healthy lifestyle and start exercising. Do NOT waste your energy comparing yourself to others!
Whether you’re out for a power walk, sweating it out on the elliptical, lifting weights or taking a group exercise class, you should be working out at a pace that feels good for you. The reality is there will always be someone who can walk or run faster, lift more or be more graceful at Zumba than you. Who cares?
I’m still working on getting over my own insecurities. While my love affair with fitness dates back to my childhood, I got certified in the fitness industry “late” in life. Many of my new fitness friends have been personal training or teaching group exercise classes since the days I started my journalism career. That’s about 15 years ago. Others got certified at the same time I did, but they’re 10 years younger. They recover from some of the tougher workouts more quickly than I do at the age of 38. Comparing myself to any of these peers is pointless. Instead of feeling inadequate about my capabilities, I’ve decided it’s much more productive to turn to these fitness friends for motivation and information on everything from human movement science to exercise program design.
So, stop comparing yourself to that “ripped” girl or guy on the machine next to you. Focus on yourself. Do what you can, as best as you can and remember, you’ve made exercise a part of your life to make your heart healthier, your body happier and your mind a little saner.
Sometimes, we all need a reminder on why it’s important to be our biggest cheerleader when it comes to following through on the plan to have fun, be fit and feel fabulous!
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