Well, it’s here. This Motivation Monday marks the last day of my favorite month of the year and the beginning of LauraLovesFitness’s annual August hiatus.
Before I take some time off from blogging to focus on other writing projects, new work assignments and of course, getting to the beach as much as possible, I wanted to leave everyone with three simple reminders on how to enjoy what’s left of the season while making some healthy choices.
- Don’t forget the sunscreen! Wherever and whenever you find yourself outside, make sure you protect your skin. Click here for a recap of the sunscreen that keeps me from burning without irritating my sensitive skin.
- Think Before You Drink! First of all, make sure you always have a designated driver selected to get home from a BBQ or pool party safely. As far as how to sip and enjoy libations with less guilt, one idea is to swap out sugar-loaded juices with seltzer. For example, you can mix shot of vodka with seltzer and then add a splash of cranberry or orange juice (or better yet, add orange or lemon slices) for a little sweet kick. Click here for some of my other lo-cal cocktail tricks.
- Keep moving! Take advantage of the extra daylight while we have it and maximize your outdoor activity routine. If you want to keep it social, grab a friend or two for a hike or walk on the beach or try getting the gang together for some beach volleyball.
Whatever you have on your calendar for the month ahead, I hope the days are filled with sun, fun, good food and good times. At the end of the day, it’s the memories we make with family and friends now that will keep us smiling in September…and on our never-ending journey to have fun, be fit and feel fabulous!
This Motivation Monday brings us just 14 days away from the official start of this beach bunny’s favorite season. As the school days wind down and summer vacation plans take shape, I thought this was a good time to offer my must-have list for a safe season ahead:
1) Re-usable water bottle: Hydrate, hydrate, hydrate! My rule of thumb is unless you’re playing a sport for 90 minutes or longer, stay away from those high-calorie, sugar-loaded energy drinks.
2) BFit Labs Electrolyte Spray: Speaking of hydration, don’t forget to keep those all-important electrolytes in check! Tossing a bottle of Bfit Labs Rapid Electrolyte Spray into your gym or beach bag is the perfect way to stay hydrated wherever the day takes you. Whether you choose Berry Blast or Very Vanilla, the sprays (made by Sportsfood, Inc.) contain 0 calories, 0 sugars, 0 carbs and 0 food dyes. They DO give you just the right spritz of sodium and potassium, along with a shot of vitamins B6 and B12.
3) Portable / non-perishable snacks: Open any of my backpacks or beach bags, and chances are you’ll find almonds, a KIND bar and a banana or a green apple. Some of my beach cooler favorites include watermelon, frozen grapes and celery.
4) Moisture-wicking clothing: Sometimes the shirt on my back makes all the difference between sweating it out and throwing in the towel!
5) Jump rope: The ultimate portable workout tool that can be used just about anywhere.
6) New kicks: If it’s been six months since you got your last pair of sneakers, now’s the time to look for new support. When you’re out getting that new bathing suit and sunscreen, make a stop in the athletic footwear department.
7) Sunscreen: I’m 100% guilty of overdosing on way too much sunshine in my teens and 20s. Since developing Rosacea in my mid-30s, I’ve become more diligent about protecting my skin. I look for products that are lightweight, waterproof and formulated specifically for sensitive skin. My go-to for the last several years has been La-Roche Posay Ultralight Sunscreen Fluid.
So, what’s on your must-have summertime fun list? I’d love to know! Sharing ideas is always a great way to help everyone enjoy a safe season filled with lots of opportunities to have fun, be fit and feel fabulous!
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!
We’re busy people. Between work, family and social engagements, there never seem to be enough hours in the day. Whether your day job involves chasing your kids and running the household, sitting behind a desk, standing on your feet for hours, or catching a flight to the next meeting, sometimes the idea of working out is just too much.
Except for the kid-chasing duties, any day at West Glen Communications, Inc. can involve almost all of the above. When I’m not putting together the lineup or filming for “Health & Home Report,” I may spend a day (or night) “in the field” with corporate clients for a video shoot followed by an edit. Or I may be at the computer writing scripts about everything from the latest Beta blocker to a survey about diapers.
So, after the multi-tasking, problem solving and brain-power depletion, am I up for going to the gym every single day? No! And I’m here to tell you – as a certified fitness professional – that it’s okay to take a day off. There are several reasons why you should, but here are my two “favorites”:
First, your body needs recovery time. In activities like resistance training, the goal is to place enough stress on your muscle tissues to cause the changes you want. But too much stress is never a good thing, especially when it comes to your muscles, tendons, ligaments and joints. Second, I know firsthand that if you’re completely exhausted and force yourself to go to the gym, chances are you won’t focus on your form and you could end up injured. Then you’ll be out of the game for more than one day.
If you can’t stand the idea of being totally inactive, here’s an idea: Slip off those work shoes, lace up the sneakers (no flip-flops, please!) and take a walk!
If you live in a city like I do where you can walk from home to work or at least part of the way, give it a try. Between the fresh air and the people watching, it never gets old. If the traffic lights cooperate, you can get a good pace going and get your heart rate up.
General health guidelines call for 30 minutes of moderate cardiovascular activity each day. That includes walking, using the stairs, gardening and mowing the lawn. And guess what? Studies show performing three 10-minute bouts of exercise can have the same benefits as one 30-minute continuous exercise session. Need some combo ideas?
Morning: Walk 10 minutes from your home to the office, or walk to a subway or bus stop that’s a little farther away. Or take a couple of laps around your child’s school after dropping her off.
Lunchtime: Instead of grabbing a salad next door, walk 10 minutes to a different place. At home? Get out in the yard.
Evening: Enjoy those last 10 minutes on foot in your own neighborhood, and bring someone special along. If you’re stuck working late – there’s always a staircase to climb.
Whether you’re a power athlete or just getting started on a fitness routine, taking it easy is good for the body and the soul.
In the end, just remember to have fun, be fit and feel fabulous!