Blog Archives

Still Need Some Spring Fitness Ideas?

Apr 11

Posted by

Photo by Leslie Hassler

Photo by Leslie Hassler

It certainly doesn’t feel like it here in New York City, but according to the calendar, we’re three weeks into the spring of 2016. If you’re still struggling to find some ways to get more activity into your daily routine while taking advantage of the extra daylight, I thought I’d use this Motivation Monday to offer a few pointers.

1. Get Dirty & Break A Sweat in the Garden!

For all of you with green thumbs, this is the time of year you’ve been waiting for! Getting your garden ready for the season can involve some serious heavy lifting.  There are lots of muscles involved when it comes to clearing away debris, digging, hauling dirt, mulching, and planting. Garden maintenance – weeding, trimming, clipping – can also help you break a bit of sweat. Are you going to burn a ton of calories? Probably not. Still, it’s a great way to spend time outdoors and feel good about breaking a sweat and getting dirty.

2. Take the Action Outside!

Love doing burpee sprints or Tabatas at home? That’s great! If you have a little space outside where you can get a dose of Vitamin D in addition to those blood-pumping endorphins, why not take your tried and true routine out there? Remember, getting 15 minutes of sunlight is a good thing – it helps reduce your risk of a vitamin D deficiency. We all need vitamin D for strong bones and healthy hearts.

3. A Little Pick-Up, Anyone? 

I love walking by the many parks around Manhattan and coming across adults playing games I remember fondly from my youth like kickball or dodgeball. Chances are there are leagues or groups in your own community that are looking for people to join a weekly game of soccer, baseball or volleyball. You can always look to Google to find out. If not, who says you can’t start your own league with a few fellow enthusiastic friends? Instead of meeting at the bar after work, a once-a-week sweat session with friends could be a healthy addition to your after hours routine.

If you have other ideas for using the season put some extra spring in your fitness steps, I’d love to hear about them! It’s always great when Mother Nature gives us a natural boost to stay on track with our plans to have fun, be fit and feel fabulous!

Posted in Fitness, Health

Leave a comment

Tags: , , , , , ,

It’s Time for Spring Cleaning!

Apr 4

Posted by

A little spring cleaning for your health & fitness routine can keep you smiling! Photo by Leslie Hassler

A little spring cleaning for your health & fitness routine can keep you smiling! Photo by Leslie Hassler

We made it to the first Motivation Monday of April! Now’s the time to embrace three staples of the season: Yankees baseball, spring showers and spring cleaning! As you carve out some time to de-clutter the closets and desk drawers, remember this is also the perfect opportunity to get rid of what’s sabotaging your health and fitness goals, too!

Here are my top three tips to help you take stock of what’s working, what’s not and what new things you can look forward to this season:

  1. Do NOT Skip Meals! It seems everywhere we look at this time of year, we’re bombarded by ads pushing us to get that bikini-body ready pronto. One of the biggest mistakes people make in trying to make that happen is skipping meals. If you’re thinking “Well, if I skip some meals, I’ll consume fewer calories and I’ll lose weight,” think again! The reality is you’ll probably end up consuming the same amount of calories if not more because when you do eat, you’ll be ravenous and consume extra calories you didn’t need. Also, when you don’t eat for long periods of time, your blood sugar levels drop which can leave you feeling fatigued, less focused and less productive in general. Instead, go ahead and use this time to develop the healthy habit of eating smaller meals every few hours to keep your blood sugar stable and control your appetite.
  2. Clean Out the Closets, the Drawers…AND the Pantry!  I know it may hurt, but maybe it’s time to get rid of that college T-shirt with the permanent sweat stains. I’m not saying you should toss your school pride in the trash, but why not treat yourself an order an alumni shirt online? While you’re at it, add a few bright-colored, moisture-wicking items to freshly de-cluttered drawers. We all like getting new duds for the season, so why should your workout wardrobe be any different? While you’re getting rid of old stuff in your closets or drawers, let’s not forget the dust bunnies collecting on those sweet or salty treats that have been hanging around in the pantry since the holidays. I know no one likes to waste food, so if you can bring the leftover boxes or bags of treats  to an office or school break room (and you know you have the will power to avoid digging in) let some other people enjoy them. (Assuming they haven’t stuck around past their expiration date, of course!)
  3. Mix Up Your Workout Routine! Don’t let boredom stop you in your tracks! Check for new group exercise classes at the gym or see what workout opportunities exist in the great outdoors. Whether you bang out some Tabatas in your backyard, play kickball with a community group or take an extra long walk in the evening, now’s the time to use Mother Nature as the ultimate motivator.

With a whole new month to look forward to, now’s the time to explore the many different ways we can all have fun, be fit and feel fabulous!

Posted in Fitness, Health, Nutrition

Leave a comment

Tags: , , , , , , ,

Spring into Fitness!

Mar 21

Posted by

Can't Wait to Take the Action Outside! Photo by: Leslie Hassler

Can’t Wait to Take the Action Outside!
Photo by: Leslie Hassler

Happy first Motivation Monday of spring!

Despite the messy start here in New York City, we’ve officially welcomed a brand new season. That means there’s a whole new batch of opportunities to get moving! If you hibernated a bit during the winter, don’t sweat it. It happens to the best of us. Now’s the time to get off the couch, leave the winter blues behind and map out a plan for a FITASTIC season ahead.

The video below offers some ideas for help your spring fitness plans take shape with a little help from Alexia Foods and Cold-EEZE. (Full disclosure: I was a paid spokesperson for this segment, but please note, I would never represent a brand I didn’t believe in!) Remember, mapping out some realistic goals and using the extra daylight can make this spring your best ever filled with plenty of chances to have fun, be fit and feel fabulous!

 

Posted in Fitness, Health, Nutrition

Leave a comment

Tags: , , , , , , ,

To Workout or Not to Workout…

Mar 7

Posted by

coldThe inspiration for this Motivation Monday message came to me at Church. Everyone sitting around me at Sunday morning’s family Mass was either sneezing or coughing, especially the kids. When I got home, I washed my hands and thought now’s as good a time as any to offer reminders about when to consider skipping the gym to help your body get over a bug and keep your fellow fitness friends from getting sick, too.

The American College of Sports Medicine has outlined what you could call the “above/below-the-neck rule.” If your symptoms include the sniffles, runny nose and scratchy throat, studies show mild-to-moderate exercise isn’t harmful.  This could include a low/moderate intensity cardio workout that almost constantly keeps your heart rate in a range between 60-80% of your maximum heart rate.  (Reminder: to calculate max heart rate: 220-your age)  However, ACSM recommends you skip the heavy weight training or high-intensity cardio until you do beat your cold. Working out at too high an intensity when you’re fighting a bug puts extra stress on the body and can further compromise the immune system.

If you’re able to exercise and head to a gym, do your fellow gym members a favor. Wipe down any equipment you use with the anti-bacterial spray that’s sure to be made available by the facility. It’s just common courtesy!

As for the below-the-neck “stuff”: If you’re suffering from stomach issues including vomiting or diarrhea, or have a severe cough or fever, do everyone a favor and take a break from exercise until whatever’s ailing you has run its course. Also, if you’re knocked out by a serious bug for several days, remember to take it easy on your first day back in action. There’s a good chance you’ll be slightly dehydrated and feeling fatigued, so don’t jump out of bed and rush to your highest-intensity bootcamp class the minute your fever breaks.

I’ve said it before and I’ll say it again: listen to your body! It’s true that one the benefits of exercise is that it boosts the immune system. However, what’s also true is that depending on what’s going on in your life, your body may need an extra hour of sleep one morning more than it needs to be pushed to the max at a kickboxing class.

Remember, a minimum of one day of rest each week is important, but when you’re sick, you may need two or more. Don’t sweat it. Just rest up, drink your fluids and before you know it, you’ll be back on your feet and back on track with your plans to have fun, be fit and feel fabulous!

Posted in Fitness, Health

Leave a comment

Tags: , , , , , , , ,

Keep It Simple

Feb 22

Posted by

iStock_000018191976XSmallI think it’s safe to say most adults will agree with the old saying “timing is everything.” In fact, I credit good timing as the inspiration for this Motivation Monday post featuring some simple ways to make healthier choices.

Not too long ago, I wrote about the importance of taking small steps when trying to lose weight. That post included some easy ways to cut approximately one hundred calories from your meals. A few days later, the social media team at Chobani reached out to me about their new Simply 100 Crunch line. If you’ve been looking to spice up your snack options, these yummy yogurts can help you satisfy your sweet or savory cravings with a variety of protein-packed flavors.  Since I’m always promoting small changes that can add up to big results, I thought this Chobani connection happened at a perfect time.

The final piece of the puzzle in this perfect-timing scenario? Chobani even put together a dozen fun ways to help everyone “crunch the numbers” and burn 100 calories. Since I knew my writing time would be limited because of a business trip, I was happy to get some solid material to share with my readers! Before you jump into the fun graphic below, here are a few other quick tips to live a little lighter:

  • Drink up: It’s easy to remember to hydrate during the warm-weather months, but drinking water is important all-year round. The dry, forced heat in offices, schools or apartments can also make your skin dry, so drinking water can help – along with some good moisturizer, of course!
  • Keep a food journal: I started doing this in Weight Watchers years ago, and as a lifetime member since 2012, I continue to write down what I eat. Having the information on paper can help you see where you slipped up and make better choices.
  • Put fitness plans and progress in writing, too! Did you book that group exercise class for two days from now? Be sure to put a sticky note on the fridge or set a reminder in your smartphone so you get there. Also make notes when you add time to your cardio circuit or increase weight or reps during a class or weight training session. Seeing progress is one of the biggest motivators of all!

I hope you have fun with the ideas below and don’t be shy about letting me know some of the ways you’re living lighter in 2016! For recipe ideas and other tidbits, check out  thelightthatsright.com  Thanks again to Chobani for reaching out at the perfect time. There’s nothing like a little teamwork to help more people on their journey to have fun, be fit and feel fabulous!

 

chobani_100cal_12version

Posted in Fitness, Health, Nutrition

Leave a comment

Tags: , , , , , , , ,

Happy American Heart Month!

Feb 1

Posted by

iStock_000018172590MediumWhat better way to kick off American Heart Month than with a Motivation Monday?

If you’re still looking for a reason to stick with your healthy resolutions, this is a big one. There’s simply no time like today to take stock of how well you’re taking care of your ticker. That includes evaluating how much cardiovascular exercise you’re incorporating into your routine.

I’ve always been amazed at how people react to just hearing the word cardio, which is short for cardiovascular exercise. People like me can’t get enough, while others simply dread it. However, since cardiovascular exercise is defined as any movement that gets your heart rate up and increases blood circulation, that doesn’t mean you have to walk nowhere on a treadmill or clock miles on a stationary bike for an hour. Tabatas, other high-intensity training methods and circuit training done with little rest in between sets are all great ways to get that much-needed cardio boost for your heart and the rest of your body.

If you still need a good reason to find the right kind of cardio for your mindset, here are three:
  1. Burn, baby burn: The bottom line is cardio burns calories. If you’re looking to lose weight, the Law of Thermodynamics dictates you have to burn more calories than you take in. So, adding some cardio to your routine is a great way to burn calories, and ultimately shed some pounds. Similarly, cardio increases the rate of your metabolism which helps you not only with weight loss, but weight maintenance, too.
  2. A Tip-Top Ticker: Your heart is a muscle, so just like the others in your body, it gets stronger by doing work. When you don’t work a muscle, it weakens over time. So getting the heart pumping at a faster rate on a regular basis will keep it in shape. Medical conditions aside, when people get winded from walking up one flight of stairs or doing other simple activities, it can be a sign that the heart muscle is simply being neglected.
  3. Feel-Good Vibes Guaranteed: Cardio helps your body release the feel-good hormones called endorphins. These hormones help fight symptoms of depression and fatigue and can stay with you long after the sweat dries from your workout wear.
Still on the fence? While I’m not one for scare tactics, here are some statistics from the Centers for Disease Control  and Prevention (CDC) that will hopefully get you off the couch:
  • Heart disease remains the leading cause of death for both men and women in the United States.
  • About 610,000 people die of heart disease in the United States every year. That’s one in ever four deaths.
  • Coronary heart disease is the most common type of heart disease.

While your family history can put you at greater risk, there are lifestyle choices each of us can make to decrease our behavioral risk factors for heart disease. These include obesity, high blood pressure, smoking, high cholesterol  and diabetes. Guess what? Along with quitting smoking and following a healthy diet, getting exercise one of the most powerful weapons in the fight against heart disease.

I’m not saying you have to run out to a boot camp class or sign up for a half-marathon during today’s lunch break. I’m talking about 30 minutes of activity five days a week. Still overwhelmed? Try this: break those 30-minutes down into two 15-minute or three 10-minute sessions.

If you’ve never exercised before, there’s no time like American Heart Month to get moving. Schedule brisk morning or evening walks around the neighborhood or get a fitness game for the kids’ video console. If you’re thinking of joining a gym, sign up with a workout buddy for support. Try different group exercise classes until you find one you like so you’ll look forward to sweating it out a couple of times a week. Treat yourself to a couple of personal training sessions so you learn to safely navigate your way through a fitness routine. This is your health we’re talking about. You’re the one who has the final word on any decision that can help you have fun, be fit and feel fabulous!

 

Posted in Fitness, Health

Leave a comment

Tags: , , , , , ,

Sticking With Those Healthy Resolutions!

Jan 18

Posted by

iStock_000018191976XSmallThree 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!

Posted in Uncategorized

2 Comments

Tags: , , , , , , , , , , , ,

Big Goals & Baby Steps

Jan 11

Posted by

VictoryWay 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.

  1. 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.
  2. 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.
  3. 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!
  4. 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.
  5. 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!

 

Posted in Fitness, Health, Nutrition

Leave a comment

Tags: , , , , , , , ,

Make 2016 Your Most FITASTIC Year Yet!

Jan 4

Posted by

imageWe made it to the very first Motivation Monday of 2016! It’s a first of many kinds for me as I’ve never sent Happy New Year wishes from the Caribbean before today. Knowing how eager people are to kick their health and fitness resolutions into high gear, I didn’t want to let another day go by without sharing some tips to help your goals take shape.

When I get home, I’ll have to reserve my barre space at Physique57 a little earlier than usual and wait longer for an elliptical or to start a weight set at New York Sports Club. I love seeing so many new faces at the gym at this time of year, but I hate the fact that usually by March, many of those enthusiastic newbies are long gone. So, I kick off 2016 with a these ideas to make those fitness resolutions stick long after Old Man Winter has made room for Spring.

  1. Leave the past where it belongs: I know we all want to erase the “sins” of the holidays that came in the form of chocolate, cheese and cocktails. Don’t  waste your energy regretting the times you overdid it last year. I have my own memories of indulging in that second piece of lasagna and too many chocolates to count. Today is a new day.
  2. Adjust your attitude:  Thinking of exercise as a “chore” is a surefire way to put the brakes on your new routine. Instead, think of exercise as “Me Time.” No matter what’s going on in my life, the time I spend working out is the one time my brain goes into neutral and the only thing filling it is some good music. Use  exercise as a break from the ordinary, and before you know it, you’ll be looking forward to sweating out whatever ails you.
  3. Reality check: Saying you’re going to exercise seven days a week is one of the easiest ways to set yourself up for failure. The first day you miss, you’ll be discouraged, and could find yourself saying, “Well, there goes the week!” A more realistic approach would be to aim for a minimum of three days each week for the first month. As you start experiencing the endorphin rush and other benefits from exercising, you’ll want to spend more than three days working out. Discouragement aside, everyone should take a  minimum of one day off  each week to let the body rest.
  4. Do what works for YOU:  You woke up Christmas morning to find Santa left the latest exercise program under your tree. Meanwhile, all your exercise DVDs have been hanging out with the dust bunnies under your bed since VHS went out of style. Why not return the program and put the money toward a new pair of sneakers and moisture-wicking workout wear? Grab a friend and start those power walks or sign up for that Zumba class at your local community center. Have no idea what to try? Splurge and hire a personal trainer to get you started on the right track.
  5. Avoid severe diet restrictions: If you deny yourself something you truly enjoy for too long, it’s only a matter of time before you break down and go overboard. So, the chocolate bar you could have had last week turns into five chocolate bars, washed down with a chocolate shake and a side of cupcakes two months later.

I leave you with this reality: there will be “off” days. Even as a lifelong fitness enthusiast, there are times I simply don’t want to workout and all I want to eat is cheese and chocolate. As you read this post, there’s a good chance I’m having my first high-calorie frozen cocktail of the day. Stuff happens. Just don’t let one bad day throw you off course.  Just wipe away the crumbs, prep your gym bag and remember tomorrow is your next chance to have fun, be fit and feel fabulous!

Posted in Fitness, Health, Nutrition, Vacation

Leave a comment

Tags: , , , , , , , , ,

A Christmas Tradition Continues

Dec 21

Posted by

Christmas treeThis Motivation Monday brings us just a few days away from Christmas 2015.  That means it’s time for what’s become a tradition here on my blog: my twist on a holiday classic. Today I give you…

The 12 Days of Fitness

On the first day of fitness, my workout gave to me…a super-surge of endorphins.

On the second day of fitness, my workout gave to me…two tighter thighs and a super-surge of endorphins.

On the third day of fitness, my workout gave to me…three sets of squats, two tighter thighs and a super-surge of endorphins.

On the fourth day of fitness, my workout gave to me…a four-minute Tabata, three sets of squats, two tighter thighs and a super-surge of endorphins.

On the fifth day of fitness, my workout gave to me…five fitness apps! A four-minute Tabata, three sets of squats, two tighter thighs and a super-surge of endorphins.

On the sixth day of fitness, my workout gave to me…six static stretches, five fitness apps! A four-minute Tabata, three sets of squats, two tighter thighs and a super-surge of endorphins.

On the seventh day of fitness, my workout gave to me…seven stability exercises, six static stretches, five fitness apps! A four-minute Tabata, three sets of squats, two tighter thighs and a super-surge of endorphins.

On the eighth day of fitness, my workout gave to me….eight endurance boosts, seven stability exercises, six static stretches, five fitness apps! A four-minute Tabata, three sets of squats, two tighter thighs and a super-surge of endorphins.

On the ninth day of fitness, my workout gave to me…nine neuromuscular benefits, eight endurance boosts, seven stability exercises, six static stretches, five fitness apps! A four-minute Tabata, three sets of squats, two tighter thighs and a super-surge of endorphins.

On the tenth day of fitness, my workout gave to me….ten minutes rowing, nine neuromuscular benefits, eight endurance boosts, seven stability exercises, six static stretches, five fitness apps! A four-minute Tabata, three sets of squats, two tighter thighs and a super-surge of endorphins.

On the eleventh day of fitness, my workout gave to me…eleven eccentric muscle actions, ten minutes rowing, nine neuromuscular benefits, eight endurance boosts, seven stability exercises, six static stretches, five fitness apps! A four-minute Tabata, three sets of squats, two tighter thighs and a super-surge of endorphins.

On the twelfth day of fitness, my workout gave to me…twelve reps of lunges, eleven eccentric muscle actions, ten minutes rowing, nine neuromuscular benefits, eight endurance boosts, seven stability exercises, six static stretches, five fitness apps! A four-minute Tabata, three sets of squats, two tighter thighs and a super-surge of endorphins!

Wishing everyone a wonderful week ahead and to all who celebrate, a very Merry Christmas! I’m taking a mini-break for the holiday, but I’ll be back in the New Year with tips and tricks to help you attack 2016 with new energy to have fun, be fit and feel fabulous!

Posted in Fitness, Health

2 Comments

Tags: , , , , , , , ,

← Older Posts
Newer Posts →