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Hello 2020!
Well, here we are already eight days into 2020. I hope the start of this New Year has been good to you so far and this Workout Wednesday and all the days ahead are full of good health, happiness and adventure!
So how are those healthy resolutions going? If you’re struggling a bit, don’t sweat it! Even the biggest fitness fanatics feel your pain. Since my kickoff to 2020 took place in sunny St. Lucia, I’m still trying to get my daily calorie intake back under control and return to my physical therapy and cardio routine. (I do hope to get the all clear from my physical therapist on my arm issues by the end of this month.)
As we all work to find our footing on the road to healthy living in the New Year, I’ll share one “trick” that’s helped me since turning the big 4-0 nearly six years ago. I now focus on setting goals and deadlines for reaching those goals instead of “stressing” over how well I’m changing my overall behavior. Sometimes making the commitment to eat green vegetables with every single meal or workout six days a week can be daunting, and the temptation to throw in the towel can sneak in if you indulge in one “naughty” meal or skip one workout. Instead of stressing over daily slip-ups, ask yourself one question:
Is there something I want to accomplish this year that requires stepping up my physical activity and making healthier choices in my diet?
As I’m sure you recall, I went to the ultimate extreme in 2019 by competing in the NPC Brooklyn Grand Prix. This year, inspired by my husband, my cousin and several friends who have caught the running “bug” at various stages in their lives (thank you, James, Annie, Rita Joan, Jeannine and Pamela!), I hope to enter my first 5K by the end of the summer. So James, who knows pretty much everything there is to know about running, has started coaching me with a treadmill workout plan for the next couple of months. (Stay tuned on that front!)
How about you? Is there a fundraising walk surrounding a cause you’re passionate about that you’ve always wanted to join? Maybe this is the summer you play for a team of touch football at the annual family get-together instead of watching from the sidelines. Or maybe while on vacation, you take one or several long walks with your spouse or that friend you haven’t seen in awhile. Whatever it is, having a specific goal surrounding an event can keep you motivated since you know there’s a finish line to cross after all the hard work.
So if you’ve been doubting your ability to stick with your plans to make this your healthiest year yet, stop right now! Think about the positive steps you’ve taken so far and forget the slip-ups. Focus on today, one minute and one hour at a time. If you get to the gym today, kudos to you. If you don’t, pack the gym bag for tomorrow and try again. Remember, it’s the small steps that add up to big strides in our lifelong journey to have fun, be fit and feel fabulous!
Back in Fighting Form
Somehow today’s Motivation Monday post marks the last one for the first month in 2018. To be honest, I’m more than happy to say good-bye to January.
My repeat readers have gotten used to my candid confessions in many of these weekly installments. Today, I feel it’s time to come clean about a truth that affects even the most fanatical of fitness freaks. Sometimes we’re just not that into the whole working out and healthy eating “thing.” That’s the state I’ve found myself in for a good part of this month.
I can’t blame just one thing for catapulting me into this particular funk. Making the five-hour-flight transition from 82-degree sunshine in Grenada to the eight-degree tundra in New York City probably had something to do with it. The frigid weather aside, it was also time to face reality and get my career goals sorted out for the year ahead. (In addition to the “Sunday Scaries,” I find I suffer from a more serious case of the “Year-Ahead Scaries” with every birthday I face.) On a more pressing note, it was time to replace the high-calorie drinks and snacks I’d indulged in while on vacation with my normal healthy menu items. However as the cold days persisted, it was just easier to order comfort food for delivery rather than make the trek to the grocery store (though I realize we’re talking about a three- or four-block walk) to re-stock the fridge and pantry with better options.
Then there were the nonstop reminders about turning our 2018 resolutions into reality. Whether those resolutions involved exercising more often or cleaning out the closets and getting more organized, the pressure to make it all happen simply comes at you from every angle – the TV set, the pages of a favorite magazine that’s supposed to provide a brief escape from reality and of course, the stream of each and every social media feed. All the Instagram photos of six- or even eight-pack abs and “amazing diet tricks” had me scrolling through my feed a little less. For some reason, those posts made me feel “guilty” about my less-than-healthy behavior in the new year to date. Instead of inspiring me to get moving, I had simply lost my motivation to work out. When I did exercise, I definitely wasn’t putting 100 percent into the workouts.
Then about 10 days ago, one morning turned into a couple of mornings of slowly getting back into my usual groove. I stretched more and modified my moves at ILoveKickboxing and Physique57. I started feeling better and was able to get in my normal, sweat-infused doses of exercise. I started eating smaller, cleaner meals throughout the day and didn’t pour the second glass of wine with dinner. I finally re-stocked the kitchen with my healthy go-tos: hard-boiled eggs, grilled chicken, veggies, berries, brown rice and almonds. After a few days of rediscovering my healthy stride, I started to feel better. My energy level has improved, I am sleeping better and I feel more positive about the new month ahead and beyond.
I share these not-so-optimal moments from the start of 2018 in the hopes that it helps anyone who’s feeling discouraged by not “crushing” those goals for 2018 right out of the box. It’s okay. We all have bad days or even bad weeks. But every day offers a new opportunity to start over. Be kind to yourself and don’t downplay the good things you have done for yourself so far this year. Are you drinking more water instead of sodas or other sugary drinks? Have you added five minutes or five push-ups to your exercise routine? Did you add a few healthy items to the family menu? Are you shutting your devices down a little earlier before bedtime? If you’ve done any, all of the above or made other healthy choices this month, kudos to you!
So here’s to using these last few days of January to stock up on whatever you need – from food to fitness gear – to make February and beyond a time to have fun, be fit and feel fabulous!
MLK Motivation
We kick off the third week of 2018 celebrating a very special person in our history, Dr. Martin Luther King, Jr.
Since that means this Motivation Monday is also a holiday for many of my readers, I’ll offer some short yet powerful quotes from the inspirational leader to help us face whatever challenges lie ahead. Whether you’re tackling the next level of your health and fitness goals or dealing with the struggles of every day life, we can all take a cue from Dr. King to help us on our journey to have fun, be fit and feel fabulous!
“Faith is taking the first step even when you don’t see the whole staircase.”
“We must accept finite disappointment, but never lose infinite hope.”
“The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy.”
“We must build dikes of courage to hold back the flood of fear.”
“Never succumb to the temptation of bitterness.”
A Simple Action Plan & Words of Motivation from Martin Luther King, Jr.
This MLK holiday brings us just beyond the we’re two-weeks-into-2017 mark. So how are those health and fitness goals taking shape?
If you haven’t thrown in the towel on your plans to move more and make healthier choices in your diet – kudos to you! I’ve said it a million times and I’ll say it again: it takes at least six weeks to embrace new habits. (Just think -you’re about one-third of the way there!) I know it’s not easy being patient in our world that thrives on instant gratification.
So for this week’s Motivation Monday, I offer a super simple action plan: add just one healthy action to your to-do list for each day of the week ahead. For example:
Tuesday: Fill one shelf or bin in the fridge with reusable containers or baggies filled with chopped veggies and other grab-and-go snacks. Each day, you can take one to work or school and you’ll always have a healthy option waiting for you if you need a snack at home.
Wednesday: Take the stairs to the office instead of the elevator.
Wednesday: Wake up 15 minutes earlier to bang out two Tabatas and stretch.
Thursday: Instead of heading to happy hour, grab a friend or two and try a group exercise class.
Friday: DVR your favorite program and spend those 30 to 60 minutes enjoying some quality time with family or friends.
Saturday/Sunday: Enjoy some time with Old Man Winter with a brisk walk or if you’re lucky enough to get some snow, you can always burn some calories with an enthusiastic snowball fight!
I wrap this holiday post with the words of a very inspirational leader who we stop to remember especially today. Whether it’s tackling the next level of your health and fitness goals or dealing with the struggles of every day life, we can all take a cue from the remarkable Martin Luther King, Jr. to help us on our journey to have fun, be fit and feel fabulous!
“We must accept finite disappointment, but never lose infinite hope.”
“Faith is taking the first step even when you don’t see the whole staircase.”
“The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy.”
“We must build dikes of courage to hold back the flood of fear. Martin Luther King, Jr.
“Never succumb to the temptation of bitterness.”
Small Changes That Add Up
And just like that, here we are kicking off the last week of January! How are those healthy resolutions holding up? If you’re starting to think about throwing in the towel, I hope this Motivation Monday post helps you get back on track.
The key is to think big but keep those day-to-day changes small. If you’re trying to shed a few pounds, remember, you want to aim to lose a healthy rate of 1-2 pounds per week. To reach that goal, try to cut 100 calories from each meal. Does that mean giving up your favorite foods? No way! Here are some ideas for small adjustments to your eating routine:
- Eliminate that slice of cheese from your sandwich. If you do have cheese, swap out the Swiss for mozzarella. (You’ll save nearly 105 calories!)
- Skip the fries and have a baked potato. Better yet, have a baked sweet potato for a healthy dose of vitamins A, vitamin C and B6 along with potassium, dietary fiber and niacin. (And swap out the 320-calorie cup of light sour cream for the same serving of 130-calorie nonfat plain Greek yogurt.)
- Eat skinless chicken breast.
- Love sweets like me? Consider these ideas: Try 1.5 oz. of fresh grapes instead of 1.5 oz. of raisins. Instead of strawberry ice cream, have 1/2 cup of fresh strawberries with a dollop of whipped cream instead. When you want the real thing, skip the cone and have your scoop in a cup.
- Skip the sugary drinks and stick with water. Remember even 20-calorie drinks can add up if you have several in a day.
- Watch the sugary coffee drinks.
- Watch the booze intake. My repeat readers will know the every-other-drink rule is how I keep the cocktail calories in check. Have a drink, then follow up with water or seltzer before throwing back another libation. By the time you’re ready for it, you may be not want it anymore!
Now stop, smile and pat yourself on the back for all the positive changes you’ve started to incorporate into your lifestyle. Day by day, you’re trekking along the never-ending journey to have fun, be fit and feel fabulous!
Sticking With Those Healthy Resolutions!
Three weeks into the New Year and here we are celebrating the life and work of Dr. Martin Luther King, Jr. If you’re lucky enough to be enjoying a long weekend, be sure to make every second count!
On this Motivation Monday, I want to offer a boost to anyone struggling to stick with those healthy resolutions. Remember, it takes at least six weeks for a habit – good or bad – to become routine. So be patient with yourself and keep taking things one day at a time. I hope the video below also offers some ideas to make this your healthiest year yet! Thanks to KIND Snacks, Oscillococcinum and S+ by ResMed for the opportunity to represent their brands and to the team at Vidicom for a great production day.
Here’s to another great week ahead filled with lots of chances to have fun, be fit and feel fabulous!
Big Goals & Baby Steps
Way to go – you made it to the second Motivation Monday of 2016! So, how was your first week of the New Year?
I received many inspiring messages during the week from friends around the country telling me about their health and fitness goals for 2016. Not surprisingly, the majority of those goals had to do with losing weight.
Some had a specific target in mind for shedding those pounds. Karen, for example, wants to be 25 pounds lighter by June in time for her first cruise. With healthy weight loss clocking in at around two pounds per week, she’s set a realistic goal for a six-month period. And that’s the key – keeping it real.
So I thought this would be the perfect time to offer some tips on how to keep reality in check and not feel overwhelmed by your goals.
- Drop and give me a plank! You’re sticking to that resolution to add 10 minutes of extra time to your daily walk. Good for you! Now drop and give me some planks to attack your core strength. Click here for a refresher video on how to add planks and other full-body exercises to your routine in just four minutes thanks to Tabata training.
- Start your day with the right fuel. I believe in the power of a healthy breakfast. Aim for a “clean” meal of scrambled eggs with a slice of toasted Ezekiel or other sprouted bread. On the run? Grab a hard-boiled egg or non-fat plain Greek yogurt. Extra Tip: adding fresh fruit to your yogurt is a lower-sugar option to the flavored varieties. These protein-packed options will keep you full longer than starchy, sugary items like frozen waffles or pancakes.
- Never leave home without healthy snacks. There’s nothing worse than going grocery shopping with a rumbling stomach or being greeted at the shopping mall with the scent of cinnamon invading your nostrils from from the food court. What will you find in my bag? I love KIND snacks, especially the bars. They contain no artificial sweeteners or sugar alcohols and provide a balanced combination of healthy fats, protein and complex carbs. The bonus? They’re yummy!
- Out of sight, out of mind. Yes, I’m all about moderation. But I also have a hard time not going overboard when certain temptations are lurking in my kitchen cabinets. That’s why I don’t keep things like cookies or candy in the house. I freely admit I’m incapable of eating just one cookie or one piece of chocolate. I envy those who can. If you’re like me, then seriously, just don’t buy it. For the parents out there, it’s never too early to get your kids started on healthy habits. Push the apple slices and peanut butter snacks on a normal basis and save the treats for special occasions.
- Steer clear of quick fixes. Any diet plan that’s too restrictive is bound to backfire. I would never tell someone not to enjoy their favorite indulgence every now and then. The key is training yourself to monitor portions and make whole food choices. If you don’t, once the juice cleanse or shake-diet is over and done with and you reintroduce real food into your life, you risk going right back to consuming too many calories and the weight can creep right back.
Remember, this is NOT a sprint. Healthy choices take time to develop into habits, and those habits will continue to become a part of lifelong marathon. Celebrate each and every healthy choice you make and active step that you take as part of your effort to stay the course on your journey to have fun, be fit and feel fabulous!
A Unique Approach to Healthy Living
It’s always a win-win when my multimedia production world collides with my lifelong love for health and fitness. On this Motivation Monday, I’d like to share a glimpse at how that happened just last week in Rochester, Minnesota. That’s home to the world-renowned Mayo Clinic, and it’s where I made a repeat visit to produce a satellite media tour for KickedUp Media Group.
I had the pleasure of working with Dr. Donald Hensrud, the medical director for Mayo Clinic’s Healthy Living Program. The immersion program is aimed at helping people keep their health and wellness resolutions alive long beyond a few weeks or months in the new year.
Let’s face it: most of us realize the benefits of adding healthy eating habits and physical activity to our daily routines, but the tough part is sustaining those habits in the course of our hectic lives. To learn more about how the Healthy Living Program is helping people make better choices and maintain them, please click on the player window below.
Before you take a peek, I’d like to thank Dr. Hensrud and Mayo Clinic for not only making this production possible, but for creating such an innovative program to help people have fun, be fit and feel fabulous!