There was a lot of buzz in the LinkedIn world recently surrounding a Harvard Business Review story that examined the effects of business travel on a person’s health. It didn’t surprise me to read the data showed a direct relationship between the frequency of business travel and an array of physical and behavioral health risks.
Since you’re reading this Motivation Monday post as I kick off a week on the road hosting for the Health Channel in Miami, I thought it was a good time to offer some of my healthy survival tips when work takes me away from my favorite fitness classes and healthy fridge:
Don’t Forget the Workout Wear: Whether you hit the hotel fitness center or bang out some burpees in your room, gym shorts, yoga pants, a couple of sports bra and pairs of socks all roll up into practically noting in a suitcase, even if it’s carry-on. So there’s no excuse not to take them along on the trip.
Pack Healthy Snacks: Along with the workout gear, you’ll always find a few small bags of raw almonds, and enough KIND snack bars and Isagenix IsaLean shake packets to last the duration of the trip in my suitcase. No matter how long I’m on location, I know I can start the day with a nutritious shake and when hunger hits later, I’m armed with good snack options.
Make Smart Choices: As someone used to 2am wake up calls for a 4am start and wrapping 16 hours later, I know how tempting it can be to go a little crazy with food as a “reward” for a job well done. While there’s no reason not to treat yourself, keep track of your portion sizes and perhaps choose to have a cocktail, but skip dessert; or skip an appetizer and a drink but indulge in something sweet after your meal. If you have to attend a client dinner or lunch, try the ever-other-drink rule for the duration of the meal. Start with a glass of wine or cocktail and then make your next drink water or seltzer. This way if you make it to the third drink, it’s only your second libation instead of a third.
I’ve decided if I keep writing about summer-related topics, Mother Nature will eventually get the hint and it will start to feel like we’re approaching the midway mark for the month of June. So on this Motivation Monday, I offer a list of the must-have items to for a season filled with outdoor workouts and sunshine-filled fun with family and friends.
1. Don’t Ignore Those Tootsies! As we speed toward the halfway mark of 2018, now’s the time to think about the last time you got a new pair of sneakers. If you’re a serious runner or involved in high-impact exercise and it’s been six months or longer, it’s time to consider getting a new pair. Every fitness routine needs the proper footwear to ensure you’re getting the right amount of stability and support.
2. Protect the Girls! Ladies, it’s also time to take stock of the last time you invested in a supportive sports bra. Breasts have zero muscle, but without proper support, the skin and ligaments near the breasts which give them their size and shape can break down and eventually cause sagging. (The kicker: once those ligaments stretch out, they don’t bounce back!) Whatever your size, you will experience some level of bounce during exercise. So every woman needs to wear a sports bra whether she’s power walking, full-on running or exercising in any way that gets you moving. (In case you’re wondering what I wear for kickboxing, barre workouts and Tabata training, I’m a huge fan of the Athleta line of sports bras. )
3. Sunscreen, sunscreen, sunscreen! As a former coconut-scented tanning oil addict who now gets annual scans of the many moles on my body, I implore you to protect your skin from the damaging effects of the sun. There are so many lightweight SPF 30 and higher sunscreen options available today. That means there is no excuse for not wearing sunscreen for a long summer stroll or a super-sweaty session of beach volleyball. If the skin on your face is super sensitive like mine, you may want to give La Roche-Posay Ultra Light Sunscreen Fluid a try. It’s been my go-to for years.
4. Smart Snacks: Planning to spend a good part of the day away from your healthy home base? Arming yourself with sensible snacks is a surefire way to avoid making less-than-optimal choices. While scenic, those mood-boosting long walks often don’t have much to offer by way of fuel except for hot dog vendors or vending machines filled with sugary drinks and candy bars. So be sure to pack some healthy, portable options such as almonds, apples or low-sugar protein bars. My go-to: KIND snack bars.
5. Portable Hydration: Last but certainly not least, don’t go anywhere without a reusable water bottle. (You can even fill it with ice cubes and enjoy chilled water as they melt.) Since we lose essential potassium and sodium when we sweat, my repeat readers know I never I never leave home without a bottle of BFit Rapid Electrolyte Spray. (Zero calories, zero carbs and zero food dyes.)
Remember, a little prep and having the right items in your arsenal can make all the difference when it comes to sticking with your summer plans to have fun, be fit and feel fabulous!
June got off to a cloudy, humid start here in New York. However, after the long, hard winter and with Memorial Day behind us, I have no doubt many people spent some time firing up the grills and getting the gang together. So I thought this Motivation Monday presented the perfect opportunity to offer some timely reminders on how to enjoy BBQ season without completely falling off the health and fitness wagon.
1) Don’t Skimp on the Pre-BBQ Prep: You never want to arrive hungry. That’s a surefire way to dig right into the chips and dips or other high-calorie platters. Have a snack with some protein about an hour before you head to the celebration. My go-to is usually a fat-free Greek yogurt with a handful of almonds or berries or a low-sugar Granny smith apple.
2) Weigh Your Options: If it’s on the menu, grilled shrimp is a great protein choice. Chicken has less calories than a cheeseburger or hot dog. By the way, I’d never tell anyone NOT to have a cheeseburger or hot dog if that’s what you really want. Just fill your paper plate with veggie or salad options first so you don’t have too much room for more than one burger or dog.
3) Be a Kid Again: Popsicles are a lower-calorie dessert option than cookies, cupcakes and other sweet treats. Maybe you even bring a box or two along with some yummy fruit salad or other healthy option for your host or hostess.
4) Lighten Up the Libations: Orange, cranberry and pineapple juice are great mixers, but they’re loaded with sugar and unwanted calories. A better bet is to pick your poison and mix it with seltzer and lots of ice. Then add a couple of slices of fresh oranges, lemons, limes or even some pineapple chunks for flavor. The same goes for soda and energy drinks. Pick the zero-calorie versions when mixing them with alcohol. A At home, I always have a pitcher of Crystal Light in my fridge. When I add vodka, I measure the serving with a shot glass to keep tabs on how just how much alcohol I’m drinking. Finally, whether you’re partying at home or at a friend’s house, throw back water, seltzer or diet soda for every other drink to stay hydrated and keep the calorie intake under control. Of course, if you plan to enjoy some adult beverages, be sure to designate a driver.
5) Fitting in Fitness: Maybe there’s a group exercise class you can take before heading to that weekend BBQ, or you can always 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.
With a little common sense and some self-control, there’s no reason why June (or any other month) can’t be filled with opportunities to kick back with friends and family and still stay on track with your plans to have fun, be fit and feel fabulous.
One of the perks of getting my NASM and AFAA certifications several years ago is that it “forces” me to get a certain number of credits every couple of years to keep those fitness certifications current. This year, I’m beyond pumped those necessary credits led me to find the Everlast Striking Certification Workshop: level 1.
As you repeat readers may recall, I was lucky enough to discover the rush provided by muay thai kickboxing not long after birthday in 2017. I’m still not quite sure how I dealt with the stress of living in New York and life in general for 43 years before discovering the physical and mental rush that could be experienced thanks to kicking and punching a heavy bag! (Talk about inexpensive therapy!) After a full Sunday in the Everlast workshop lead by fitness guru Aaron Drogoszewski, not only did I acquire the credits needed to maintain my fitness certifications, I learned even more about the techniques that have become a huge part of maintaining my physical and mental strength for the past 16 months.
What was extra fun about the workshop is that in addition to learning how to execute the six basic punches (jab, cross, hooks and upper cuts) along with the roundhouse kick with more accuracy and efficiency, we also learned how to cue and coach others through the moves. It was fun – and also one heck of a workout – to work with a partner and switch roles between trainee and trainer. The bottom line is there’s nothing like gaining extra knowledge from the experts to help take your game – whatever that may be – to the next level. I look forward to sharing some of the techniques with friends looking to add something new to their fitness routine.
In addition to Aaron’s instruction and motivation from my new fitfam friends, I couldn’t have made it through the day without the right fuel. Lucky for me, I received a “goodie box” of new KIND protein bars just in time for the workshop. (I did some spokesperson work for KIND a couple of years ago, and I was thrilled the team remembered me.) Not only did the double dark chocolate nut bar taste great and keep me satisfied with its 12 grams of protein, I love the fact that the bars contain no artificial sweeteners and have a low glycemic index. (They’re also gluten free!) I know I’ll be keeping one or two of these bars in my gym bag or purse at all times so I don’t get tempted by the not-so-healthy vending machine options when hunger hits.
So on this Motivation Monday, remember this: you’re never too much of an expert to get some new moves and new snack ideas to help you keep you on track with your plans to have fun, be fit and feel fabulous!
It really doesn’t seem fair. After suffering though one of the dreariest winters in years, many of us are spending every possible moment outdoors minus the winter coats and soaking up some much needed vitamin D. Unfortunately as the mercury rises, so do the tree and grass pollen counts. That means we’ve started a whole new season of agony for the 50 million allergy sufferers around the country.
So on this Motivation Monday, I offer a few survival tips that have helped this life-long allergy sufferer continue to enjoy those outdoor workouts and other fun times in the sun:
- 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 make sure to use eye drops before heading outdoors. My Dad told me about Bausch + Lomb’s Alaway eye drops several years ago. 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 to get 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 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 wake up and then workout outside, ask your doctor if taking your medication at bedtime can help.
- Clean up ASAP: 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.
Of course, there will be days when the pollen counts are simply too high for allergy sufferers to be comfortable outdoors for extended periods of time. The bottom line remains the same: listen to your body. If you’re trying to so something good by exercising outdoors but feeling nothing but misery, be smart. Stop; head indoors; wash up and re-group. Maybe that’s the day you sign up for an air-conditioned group exercise class or bang out some Tabatas at home to stay on track with your plans to have fun, be fit and feel fabulous!
If you were lucky enough to get your own personal visit from the Easter bunny or perhaps you simply swiped some of your kids’ loot, you joined thousands of others in a sugar-filled holiday celebration. After Halloween, Easter is the second-largest candy-giving holiday. So if you enjoyed savoring some sweetness, now’s the time to work it off!
Still need a shot of motivation to kick the candy coma and get your butt to the gym? Here are some calorie counts of some of the most popular treats:
- Cadbury eggs – my all-time favorite! One egg = 170 calories; 6 grams of fat
- Reese’s Peanut Butter Eggs (probably my second favorite) One egg = 180 calories; 11 grams of fat
- Solid chocolate bunny (small, 1.75 ounces) = 298 calories; 18 grams of fat
- Brach’s Chocolate Covered Marshmallow Egg: 1=43 cals, 1.2 g fat,6 g sugar
- Jelly Beans: 20 candies = 160 calories, 0 grams of fat (But oh, the sugar!)
- Jordan Almonds: 13 almonds = 140 calories, 5 grams of fat
- Peeps: 5 Peeps = 160 calories, 0 grams of fat (Again, the sugar!)
For those celebrating Passover, here’s how a few menu items break down:
- Dark chocolate covered matzah: 3 pieces – 200 calories; 11 grams of fat
- Coconut macaroons: 2 cookies = 142 calories; 7 grams of fat
- Chocolate coconut macaroons: 1 cookie – 190 calories; 11 grams of fat
Remember, whatever and whenever you celebrate, enjoy the quality time with family and friends and don’t sweat the extra calories. There’s always post-holiday time to get back on track with your plans to have fun, be fit and feel fabulous!
The calendar says this is the last Motivation Monday of the winter of 2017. Here in New York and much of the Northeast, however, we’re bracing for yet another potentially messy storm to arrive on the first day of spring. If you’re like me and sick and tired of bundling up in the cold weather gear as March marches on, then I propose we shift our focus to the warmer days that will eventually arrive.
Thinking about ways to spice up your health and fitness routine for the new season ahead is a great way to shake off what’s left of the winter blues. However, instead of creating an overwhelming healthy to-do list, why not try this: change just one thing in your routine this week. Sometimes making a small adjustment to your daily grind is all you need to jump-start a chain reaction of fun, positive changes. Not sure where to start? Here are five simple ideas:
- Try a new workout: Have you been curious about those sign up sheets for outdoor bootcamp classes in a park near you? Been curious about trying some Tabata training outdoors? Maybe they’ve added a new group exercise class or two at your gym. Now’s the perfect time to mix things up! Find a fitness buddy to join in the fun and get an extra shot of positive energy from spending a sweat session with a supportive pal.
- Grab some new fitness gear: Sometimes a bright pair of yoga pants or tank is all you need to perk up your routine. And if you still haven’t tried my go-to fitness essential – BFIT Rapid Electrolyte Spray – now’s the time to order a bottle or two. The zero-calorie, zero-sugar, great tasting sprays will help me stay hydrated and fueled during all my indoor and outdoor spring workouts.
- Make a new playlist: Don’t be shy about asking your instructors about the music he or she plays to keep you going. Now with Spotify, Apple Music and other music sharing options, it’s easier than ever to find the right beats for your body.
- Move for a cause: Sign up for a walk or run that supports something that moves you and /or consider supporting family and friends in their own efforts. I’m sad this is the first spring in four years I won’t be training for another Avon39 Walk to End Breast Cancer, but I am eager to learn about Avon’s new direction as it continues its efforts through the Breast Cancer Crusade.
- Add a new fruit or veggie to your diet: Toss blueberries or strawberries into that morning smoothie or bowl of oatmeal; add half an avocado to your egg white omelet or pair an apple with almonds, a non-fat plain Greek yogurt or your grab-and-go snack of choice.
Remember, sometimes adding one new thing to the mix is all you need to stay on track with turning your healthy goals into a reality. Here’s to the coming spring and a whole new season of chances to have fun, be fit and feel fabulous!
It’s that time of year again. The time when many of us face the second Motivation Monday of March groggier than usual thanks to the start of Daylight Saving Time. So it’s also time for my bi-annual reminder to use this drowsy day to take stock of something that’s often overlooked in too many health routines: our sleep habits.
Research shows along with helping us stay energized, sleep helps us retain information and boost our mood. Search the Internet, and you’ll even find studies linking inadequate sleep to weight gain. On a personal note, when I rack up too many consecutive nights without enough shut-eye, it’s harder to concentrate on everything from my work to my workouts. I also find myself being annoyed by the little things that usually roll off my back.
Here are some ideas to make sure you get those all-important zzzz’s:
- Exercise: Physical activity can help you sleep. However, if I exercise less than two hours before going to bed, the endorphins keep me up. Aim to wrap a workout three hours before bedtime.
- Alcohol: My repeat readers know I enjoy a glass of wine or prosecco at the end of the day. However, too much alcohol can have the opposite effect of calming the nerves and end up wrecking your night. Obviously, having a hangover in the morning is never a good thing.
- Caffeine: Some of my friends can have coffee at 8 pm and still fall asleep at 10:30 pm. If I have caffeine after 3 pm, I’m looking at a rough night ahead. The key is to pay attention to how your body reacts. Make sure you check for “hidden” caffeine in things like flavored teas and sweet treats.
- Stress: This is an area under never-ending construction in my own life. One thing that’s I’ve worked on during the past year is writing down my to-do lists and long-term product ideas at least an hour before getting into bed. Putting my tasks and even my worries “on paper” gives me a clearer outline of what’s ahead instead of letting it swarm around in my brain while I lie in the dark.
- Shutting Down: If you scan the Internet, you’ll find plenty of research on how watching TV in bed and using smart phones and other portable devices can be over-stimulating when your body is trying to wind down. Aim to power down at least 30 minutes before closing those tired eyes for the night.
Remember, if you’ve made the commitment to workout and watch what you eat, you owe it to yourself to give your body time to rest and recharge. It’s all part of the winning formula to have fun, be fit and feel fabulous!
Hooray for the first Motivation Monday of March! With only 15 days until the official start of a new season, there’s no time like now to start carving out a plan to freshen up your spring fitness routine.
I understand a new season with new after-school activities and other responsibilities can make finding time to exercise a bit of a challenge. So I offer a bit of motivation courtesy of a family of four who were part of an ILoveKickboxing class I recently took on Long Island. I was nothing less than inspired to see all of them participating in the high-intensity, sweat-filled class together. Dad did a fantastic job keeping up with his teenage son and daughter at the heavy bag while Mom offered words of encouragement and water bottles between rounds from the sidelines. I have no idea what was on the rest of their weekend agenda, but it was refreshing to see a family spend an entire hour together without one of them fixated on a smart phone or tablet. The added bonus: they were motivating each other to do something healthy.
So while you’re making plans to manage the time crunches this spring, make sure to budget at least a little quality time with the people who are important to you. In addition to making time for the kids, maybe you and your guy or gal plan a power walk together at least one day after work. Of course, you can always check for new group exercise classes you’d like to try with a friend or family member. Finally, my favorite part of the upcoming spring: is simply offers the perfect backdrop to get outside and get moving!
Remember, getting active with family and friends is just one thing to look forward to as we gear up for a new season filled with endless opportunities to have fun, be fit and feel fabulous!