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!
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!
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
- 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
- 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!
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!
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!
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!
This may be my favorite Motivation Monday of the whole year. Not only do we pause to remember those who gave their all so the rest of us could enjoy our freedom, we also get to celebrate the unofficial start of summer.
I hope the long weekend leading up to this important holiday has already been filled with sun, fun, good barbecue and even better times with family and friends. Since I want you to get back into the fun as quickly as possible, I offer this short “wish list” for you on Memorial Day 2017:
1) Take a moment to stop and remember the men and women who made the ultimate sacrifice so that the rest of us could live in this wonderful land we call home.
2) Fit some fitness into your holiday fun. Maybe there’s a group exercise class you can take before heading to today’s BBQ, or take a long walk when you get home from the fun. If you’re heading to the beach, there’s no reason you can’t take a long walk and bang out some planks and push-ups right on your beach blanket.
3) If you’re enjoying time outside, don’t forget to apply and re-apply the sunscreen!
4) Whether you’re celebrating the holiday indoors or out, stay hydrated. If you plan to drink alcohol, make sure to designate a driver to ensure everyone gets home safely.
I close by wishing all my readers a very safe and Happy Memorial Day. Here’s to the summer ahead and all the chances we’ll have to have fun, be fit and feel fabulous!
I guess you could call this Motivation Monday post a present. Well, it’s actually about the importance of being present where you are at any given moment. I’m talking about focusing on what’s happening right now. Not what happened fifteen minutes ago or what will happen fifteen minutes from now. This. Very. Moment.
This hit me last week thanks to a reminder from Chad Levy, a Physique57 instructor who inspires me with his energy and positivity in each and every class. I signed up for one of Chad’s classes after returning from a particularly grueling business trip. In full disclosure, I was a total stress case walking into the studio just a few minutes before it started. As if sensing my negative energy, as we started our warm up, Chad encouraged all of us to be present in the moment. He then peppered us with subtle reminders throughout the 57-minute workout.
Just a few words forced me to focus on my form and leave the “junk” from the past few days or behind. Those words also helped me think only about the thigh, glute, total body or ab exercise I was pushing through and forget about what was waiting for me in the outside world at the end of class. With that laser focus in place, I ended the hour feeling stronger but lighter at the same time, thanks to having some dead weight shaken from my weary mind.
I realize there are days when it’s impossible to have a full hour to exercise. Even if you only have ten minutes, as long as you truly focus on the task at hand – a few laps around the block; a few trips up and down the stairwell at the office; a Tabata derby in the den – being present can only increase the power of those precious minutes can have on your body, mind and soul. On a rest day, be sure to stay present in the calm moments while they last to help you deal with the not-so-calm moments that are sure to pop up later.
Remember, whether you’re sweating through a high-intensity workout or enjoying a leisurely walk with a friend, never underestimate the power a focused mind when it comes to continuing on the journey to have fun, be fit and feel fabulous!
This Motivation Monday post follows the same theme as that old tale about the tortoise and the hare.
I was recently reminded how rewarding it can be to be like the tortoise. In one of recent kickboxing classes, I was the last one to finish the “pyramid” during a rather intense 12-minute warm-up. Rather than feeling defeated, I felt energized knowing I maintained the integrity of my workout. I didn’t cheat by skipping a rep while sweat poured down my face and my heart raced. As we all headed to the heavy bags, I felt extremely focused and ready to tackle the high-intensity drills and combinations.
What is the pyramid? It’s a non-stop switch-off between squats and squat thrusts. You start out doing 10 squats, then one squat thrust. Next, you move down to nine squats, and bump up the squat thrusts to two. Then you bang out eight squats followed by 3 squat thrusts, and you keep the inverse actions going until you finish at one squat and 10 squat thrusts. Out of the eight warriors starting our day with a bang, I was the last one to finish the pyramid. For the first time in a long time, I didn’t care.
This is just another example that sometimes you just have to block out the noise of comparing yourself to others to focus on your own goal. Many of my classmates, mostly women, are at least 20 years my junior. I look to these fierce fitness chicks for motivation, and there’s definitely something to be said about friendly competition, but I stop myself short of wanting to be exactly like any of them. I’d rather push my body to its own limit, knowing I maintained proper form and did the best I could do. There’s no use pushing yourself so hard you end up hurt and out of the game for who knows how long.
The bottom line is whatever you choose for your exercise routine, staying true to yourself is the best way to stay on course with your plans to have fun, be fit and feel fabulous!
On this first day of May, I’m happy to share some exciting news. I lost five pounds over the weekend.
Well, technically the process started on Friday and continued with a couple of hours of work on Saturday and Sunday. In the end, the tally may have been closer to six pounds. This transformative process was made possible thanks the power of a paper shredder and my resolve to cut out the clutter in my life.
This first Motivation Monday post of the new month is a reminder of how good it feels to get rid of those unwanted pounds that sit on your desktop and peek through the drawers and doors of cabinets around the house. They come in the form of expired coupons, statements, receipts and even those sentimental holiday cards. Even though managing everything from banking to health care is becoming an increasingly paperless experience, it’s amazing how the pounds can still sneak up on you. As the owner of a cozy New York City coop, I know all too well how good we can get at hiding them. Since my home also doubles as my workspace (when I’m not on location), if things are in order, I find I’m much more productive. When things get messy, so does my schedule.
While it’s crucial to carve out some to exercise and stock up on healthy groceries, it’s equally important to find some precious moments to eliminate the clutter that can weigh down the mind. Along with the papers, that includes the pile of clothes you’ve been meaning to go through to sort out donations. It can even include the vanity in your bathroom filled with expired medications or lotion bottles with just a drop left.
Now that spring has sprung, I encourage everyone to pencil in some time for a good mental health session courtesy of some old-fashioned spring cleaning. Side effects may include the proud feeling of accomplishment in lightening up your living space. Another bonus: when you get rid of the old, you also make room for a few new feel-good items including a couple of bright-colored duds for your workout wardrobe or even a new light-weight, smell-like-spring body wash or lotion.
The bottom line is sometimes adding a couple of serious get-rid-of-the-clutter sessions to your healthy living routine can be a great May activity to help you stay on track with your plans to have fun, be fit and feel fabulous!