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Quick-Hit Motivation Monday

Since this Motivation Monday post arrives after a long weekend visiting with dear family friends, I hope you’ll understand why it’s a super short and sweet one.

You can thank Physique57 instructor and friend Chad Levy for this week’s inspiration. He offered these 13 words of wisdom as we executed our final stretch at the end of a fitastic workout last Wednesday. They stayed with me all week. Given the battles each of us faces in our daily lives and the state of sadness and shock that still lingers following last week’s tragic events in Las Vegas, I thought it couldn’t hurt to pass these words along to my readers:

“Remember your strengths, not your weaknesses.

Remember your compassion and not your anger.”

Never underestimate the power of a good sweat when it comes to finding the strength to attack the challenges in this crazy ride called life. And never forget you have all the power you need inside you to continue on the path to have fun, be fit and feel fabulous.

 

 

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Let’s All “Fall” Into Fitness!

Here Comes the Fall!

Happy first Motivation Monday of the fall of 2017!

Even though it still feels very much like summer here in New York, the reality is these 80-degree days won’t last forever. So while I encourage everyone to take advantage of the sunny days while they last, I also thought it was a good time for a reminder on all the inspiration Mother Nature has in store for us during the season ahead. If your fitness routine has been getting a little boring, there’s nothing like a change of seasons to kick things back into high gear.

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  into your workout. 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. (I like to add a sprint in between my 30-minute elliptical machine and 20-minute recumbent bike sessions and usually add another sprint at the end of the entire cardio machine stretch.)
  • 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? Raking leaves can also be a fun family activity if you get the kids involved, too.
  • Outdoor bootcamps, anyone? Check out opportunities to enjoy as many workouts as you can 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 reasons to have fun, be fit and feel fabulous!

Fall Fitness Essential

Here Comes the Fall!

It’s hard to believe this is the last Motivation Monday of the summer of 2017!

As we all get ready to shift gears into the new season, I thought I’d offer a short and sweet reminder of one of the essential components of my healthy living routine 365 days a year. My repeat readers have seen multiple posts about why I use Bfit Rapid Electrolyte Spray from Sportsfood to keep my body moving through a wide range of activities. Today, I offer this short video which explains how exactly how I use the sprays and why I’ll never leave home without a bottle in my bag. (Thanks to James and Jorge for helping me get this down and dirty video done!)

If you’re planning to add some new fitness gear and classes to your fall routine, I encourage you to consider adding one more component to help you power through the season. To learn more or try the spray for yourself, simply click here. Here’s to a making the most out of these last days of summer and welcoming the new season full of chances to have fun, be fit and feel fabulous!

Back to the Grind

Still Dreaming About the Beach…

Happy September! I hope you’re a little distracted reading this post thanks to some wonderful sun-kissed memories from a fun-filled summer capped off by a great Labor Day weekend.

With a new school year in session and the no-more-summer-Fridays work grind in full effect, it’s time to get back to reality. The lazy days of summer may be ending, but that doesn’t mean there aren’t plenty of ways to still incorporate some fun into the new season’s schedule, especially when it comes to your fitness routine.

For anyone who feels like they’ve fallen off the health and fitness wagon thanks to all the barbecues, margaritas and other summer favorites, don’t sweat it! I’ve always considered back-to-school season a perfect time to get back on track with your goals for the remainder of the year. I know things are hectic, but if you’re busy getting the rest of the family’s schedule in order, don’t forget to pencil in time for you, too. That means getting exercise on the daily planner.

So today, I encourage everyone to use this transition time to remember the three Fs of fitness: it should be fun; it should be functional and it can even be free!

Fitness with Friends is ALWAYS Fun!

Just last week, I was reminded how exercise can be all three (and more!) during the most amazing group exercise class I’ve ever experienced. Thanks to my gal pal, Rita Joan, I learned about a unique workout opportunity aboard the flight deck of the USS Intrepid here in New York City. For one hour, we sweat it out with hundreds of other fitness lovers of all ages, shapes and sizes. For the first 30 minutes, we pushed through everything from squats to single-leg balance reaches as part of an Ironstrength workout lead by its creator and sports medicine guru Dr. Jordan Metzl. Those functional moves were followed by some sultry ones thanks to a super fun 30-minute Zumba session with Jeimy Prisby. Oh, and the kicker to this amazing night? It was free!

This particular fitness experience is over, but it just shows how a little research can lead you to  new opportunities. Not only may you finally find the perfect workout for your goals, but you may also find a new source of motivation sweating it out with endorphin junkies of all fitness levels.  . For my fellow New Yorkers, click here to learn when you can get in on one of Dr. Metzl’s free Ironstrength workouts. If you’re looking to get your Zumba on, whatever city or state you live in, click here to find a class near you. This is also the perfect time to check for new group exercise classes at your gym, or look for free fitness activities at a local library or community center.

So, here’s to getting back in the game and to a brand new month filled with chances to have fun, be fit and feel fabulous!

 

 

See You in September!

Soak Up What’s Left of Summer!

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.

  1. 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.
  2. 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.
  3. 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!

NEVER Stop Mixing It Up!

All Smiles After Another Kickboxing Class

On this Motivation Monday, I’m feeling a little sad. I can’t believe there’s only one week left in my favorite month of the year. Where is the summer of 2017 rushing off to in such a hurry?

Since I’m a firm believer that this is the season to savor every minute of mood-boosting daylight, I plan to keep these last couple of posts before my annual hiatus as short and sweet as possible. Today, I offer this simple reminder: variety is the spice of life, especially when it comes to your fitness routine. If you haven’t done so yet, I encourage everyone to use the waning days of July to shake things up.

My mom gave me the nudge to mix things up by encouraging me to sign up for ILoveKickboxing classes at a studio near my parents’ house. It’s been five months since I started the kick-butt workouts in the city and I really missed them when I’d visit Mom and Dad for an extended period of time. I finally signed up for some classes last week and in addition to getting my punch-and-kick fix while out on Long Island, I also experienced the benefits of trying out different instructors and class styles. Even within the same workout program, no two fitness instructors are the same. That means you’re bound to enjoy some variety in everything from the music playlists to the exercise selection from the warm up right through the cool down.

Whether it’s trying a new instructor at your favorite group exercise class or moving your Tabata routine to the beach or the backyard, now’s the time to try something new. If you’ve got some outdoor time planned with family or friends, go ahead and toss a football, Frisbee or paddles and a rubber ball in your bag for a game or two. There’s nothing like a little friendly competition to burn a few calories before enjoying those summer cocktails and barbecue favorites.

The great news is there’s still plenty of time left in the season to mix things up to the max and continue your quest to have fun, be fit and feel fabulous!

Stay Safe & Keep Your Cool!

As we kick off a week filled with high temperatures and humidity, I thought I’d use this Motivation Monday to remind everyone how to recognize heat-related illnesses. Sometimes water, electrolytes, sunscreen and a good hat aren’t enough to prevent an emergency – especially if you’re exercising outdoors.

As someone who always sweats, these dog days of summer in New York City (and the rest of the concrete jungles across the country) can make being away from the air conditioning unbearable after just a few minutes. If you catch me coming out of the subway or leaving an ILoveKickboxing or Physique57 class, no doubt you’ll think I just stepped out of a sauna.

Here are some timely reminders if you or someone you’re start feeling out of sorts in the heat:

Heat cramps: These are painful muscle spasms, usually in the legs or abdominal region, that could be a signal that a more serious emergency is imminent.

What to do: If you experience heat cramps, stop exercising immediately. Find some shade or move indoors where it’s cool and drink water.

Heat exhaustion: This is more severe than heat cramps, and can occur when you’ve been exercising strenuously for a long period of time in extreme heat or humidity. Signs and symptoms include:

  • Moist, pale, or cool skin
  • Headache or dizziness
  • Muscle cramps
  • Heavy perspiration
  • Nausea
  • Weak pulse

What to do: Get out of the heat, loosen all tight clothing and cool the body with wet towels, but not to the point of shivering. Also, be sure to get some cool water into your system.

Heat stroke: This is the most severe heat emergency and usually happens when signs of heat exhaustion go unchecked.  In this situation, dangerously high internal temperatures will cause your body’s vital systems to fail.  Signs and symptoms include:

  • Altered level of consciousness
  • Rapid, shallow breathing
  • Little or no perspiration
  • Weakness
  • Rapid pulse

What to do: Get out of the heat, loosen tight clothing and cool the body with wet towels. If you can find them, you can also put ice packs under the armpits and groin area.

Now that we’ve identified the emergencies, here are a few reminders on how to keep them from happening in the first place:

  • Try to exercise outdoors before 9 am and after 6 pm.
  • Stay hydrated! Basic guidelines call for you to drink 16 oz of water two hours before exercise, but you can drink an additional eight to 16 oz  if you’re exercising in warmer weather. At this time of year, you’ll never find me leaving the house without two things: my refillable Avon39 water bottle and a bottle of BFit Labs electrolyte sprays. My repeat readers will know I’ve been using the zero-calorie, zero sugar, gluten-free sprays for a couple of years now and I can honestly say I have more energy and fewer muscle cramps during my workouts. They also help me feel less sluggish on the sultry summer days.  If you want more information or are interested in giving them a try, just click here.
  • If you have cardiovascular or circulatory problems and are taking medication, always check with your doctor before adding any outdoor activity to your routine.

I leave you with two important tips:

  • Always call 911 in an emergency.
  • Listen to your body. It knows when something’s wrong.

Of course, I encourage everyone to enjoy plenty of outdoor fun this summer. Just remember to use a little extra care so you can stay safe while you move ahead with your plans to have fun, be fit and feel fabulous!

Tips & Tools to Have Fun, Be Fit & Feel Fab This Summer

Wow! Can you believe this is the first Motivation Monday of July? I hope you’re enjoying the start of summer and having some good times with family and friends as we get ready to celebrate the 241st birthday of our great United States of America.

Since I want to let you get back to your holiday fun as quickly as possible, you only need about four minutes to check out the video below where I offer a few tips and tools to help you feel and look your best all summer long. Thanks to Vanity Fair, Fiji Water and Sebastian Professional for giving me the opportunity to represent their products and to the crew at Vidicom in New York City for another smooth production.

Before you dive in to the video, let me wish everyone a safe and Happy 4th of July. Don’t forget the sunscreen and to designate a driver if you’re driving to and from your holiday fun. Here’s to barbecues, burgers, fireworks and all the things that help us have fun, be fit and feel fabulous!

Don’t Let Allergies Break Your Stride!

After a long, rainy spring here in New York and many parts of the country, I know plenty of people have been seizing every opportunity to get outside and get moving. Of course, for serious allergy sufferers like me, that also means sharing the space with pollen. Since pollen counts remain high to medium in the days ahead, I thought this Motivation Monday was the perfect time to offer some reminders on how to survive the season ahead.

  • Smart scheduling: 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 make things more bearable.
  • Wear sunglasses: Wearing shades (or even goggles) can create a barrier for your eyes while you’re outside. I also recommend using eye drops before you head outdoors. Also, I’m a true believer in Bausch + Lomb’s Alaway eye drops.  Using these drops twice a day has prevented me from scratching my eyes out even on high pollen count days. (Even though you don’t need a prescription for the drops, you may want to check with your doctor if they’re okay for your eyes.)
  • Don’t forget your meds: In my younger years, I got allergy shots for nearly a decade. Over time, they helped lessen the severity of my allergy attacks, but I’m still sensitive to all kinds of pollen. Luckily there are so many over-the-counter and prescription allergy medicines that can offer relief. While I don’t like taking a lot of medications, I’d rather take something for a few months to help me stay alert and active than miss out on enjoying the outdoors. Speak with your doctor about what treatments might work best for you. To prevent the onset of symptoms, it helps to take your medication at least 30 minutes before you head outdoors. If you wakeup and then workout outside, ask your doctor if taking your medication at bedtime can help.
  • Clean up: When you get home, shed the pollen-infused clothes, take a shower and wash your hair as soon as possible. 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.

As with most situations, the best advice I can probably offer is this: listen to your body. If you’re trying to do your body good by exercising outdoors but all you’re feeling is misery, be smart. Stop. Head inside, shower and re-group. Maybe that’s the day you turn to an air-conditioned group exercise class or pop in a workout DVD at home to help you have fun, be fit and feel fabulous!

Pulling Out All the Stops

Thanks for all the support along my training walks!

We made it to the first Motivation Monday of June! It’s hard to believe we’re quickly marching toward the halfway mark of 2017. What’s even harder for my brain to comprehend is at this time in three weeks, I’ll be recovering from the Avon 39 Walk to End Breast Cancer in Boston.

As the days leading up to the weekend-long, 39.3-mile journey wind down, I’m pulling out all the stops and asking more of my wonderful readers to join the fight against this devastating disease. Every two minutes, someone in America is diagnosed with breast cancer. As most of you know, my mom was one of them. So was my dear high school friend, Liz. My mom beat the disease, but sadly, Liz did not. We lost Liz less than one month after the New York City Walk last October. A true warrior to the end, Liz’s spirit will no doubt guide me and my friend Sue as we take to the Boston streets for our fourth Avon 39 experience together.

While the ultimate goal of Avon 39 is to wipe breast cancer from the face of the earth, funds raised will immediately assist the local and national organizations that help women and men – regardless of their ability to pay- get the care they need. These programs provide everything from food and financial help to transportation and childcare assistance for patients going to treatment sessions.

I’m beyond grateful to the family and friends who’ve donated so far. Thanks to your generous spirit, I’m on the verge of breaking the $5,000 mark. For anyone who’s put off donating until later, well, later is now. It takes just a few dollars and a few minutes to make a difference. All you have to do is click here and you’ll be taken to my fundraising page. If you happen to live in the Boston area, I also hope you’ll consider supporting Sue, me and all the other pink warriors from the sidelines. A few cheers and high-fives can really make a difference!

Thank you again for all the support here and on my social media channels. It’s another reminder about the power of teamwork when it comes to our efforts to have fun, be fit and feel fabulous!

 

 

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