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Make Your Fitness Resolutions Stick!
Happy New Year, everyone! I hope you enjoyed the holidays and some good times filled with family, friends and good food.
Kick Your Resolutions in the Butt! Photo by Leslie Hassler
If you’re like a lot of people, you’ve made your list of New Year’s resolutions and there’s a good chance something related to health and fitness take up the top spots. 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 2012 with a few tips that I hope will help anyone who has decided THIS is the year they’re finally going to make those fitness resolutions stick long after Old Man Winter has made room for Spring.
- Leave the Past Behind. Don’t waste your energy regretting the times you overdid it during the holidays. I have my own memories of indulging in a second piece of lasagna and/or chocolate cake. Today is a new day.
- Adjust Your Attitude. Think of exercise as a “chore,” and no doubt you’ll be done with your new routine in no time. 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 my music. So, use exercise as a break from the ordinary, and before you know it, you’ll be looking forward to sweating out whatever ails you.
- Be Realistic. 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, I just blew the whole 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.
- Find What Works for You. You woke up Christmas morning to find Santa left the latest version of P90X under your tree. Meanwhile, all your exercise DVDs have been hanging with the dust bunnies under your bed since VHS went out of style. Why not return the new 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 Hip-Hop or 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 or get a book that breaks things down for you in simple English.
- Avoid Extreme Food 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. It 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!
My Holiday Gift to You: More Music to Make You Move
This will be my last post for 2011. I’m happy to report I’ll actually be following some of the advice I’ve shared on my blog and taking it easy between now and the start of the New Year. I’m looking forward to spending time with family and friends for Christmas, enjoying some holiday treats and then enjoying some down time as December comes to an end. I’m looking forward to mixing up my workout a bit with a new group exercise class or two and not glancing at the clock every few minutes to see how much time I have left before rushing off to some other obligation.
All that being said, my holiday gift to all of you is one final music list featuring my current cardio favorites:
- “Shivers” by Armin van Buren
- “Open Your Heart” (featuring Tiff Lacey) by Cosmic Gate
- “My World” (Andy Moor Remix) Luminary
- “Make Me Feel” Benassi Bros.
- “Next to You” Darude
- “Amsterdam” (Super8 & Tab Remix) Luminary
- “Chemistry” (Eric S Remix Radio Mix) Velvet
- “You and Me Belong” Jes
- “Sexy and I Know It” LMFAO
- “Like a Waterfall” Jes
Some “oldies but goodies” for resistance training:
- “Wherever I May Roam” Metallica
- “The Fire” The Roots & John Legend
- “Four Minutes” Madonna (feat. Justin Timberlake)
- “Crazy on You” Heart
- “Dragula” Rob Zombie
- “Sin” Nine Inch Nails
I’d like to take this opportunity to wish everyone a Happy Hanukkah, a Merry Christmas, a Happy Kwanzaa and of course, a Happy and Healthy New Year! Thank you for making my new blogging adventures so much fun! I’ll be back with new posts after the New Year and look forward to receiving your questions and comments so we can continue on our journey to have fun, be fit and feel fabulous in 2012…and beyond!
Holiday Travel
It’s crunch time! Just days left to cross those names off your gift list and get those cards in the mail. Many people are also packing up their suitcases and getting ready for some holiday cheer with the relatives. If your holiday plans take you “over the river and through the woods” to somebody’s house for a few days, you don’t have to leave your commitment to exercise at home. Packing a few fitness essentials and making a few modifications can keep you on track.
- Don’t forget the sneakers. Having them along for the trip means there’s no excuse not to go for your usual daily run (weather permitting) or take a long walk with that relative or friend you’ve been meaning to catch up with since the last family get-together. It also means you’ll have an easy way to burn some calories pre- or post-feast time.
- Pack some workout clothes. There’s always room for an exercise bra, a pair of shorts or yoga pants, a moisture-wicking top and two or three pairs of athletic socks. I love workout wear because the clothes don’t take up much space and you don’t have to worry about anything getting wrinkled!
- Use the drive time to download some cool fitness apps. If you’re traveling by train or car (and you’re not driving, of course), use the trip to download apps that give you exercise plans no matter where you decide workout. One of the most popular ones out there is FitnessPro. Being delayed at the airport is another perfect time for app downloads.
- You packed the gear, now get moving! Whether it’s on the floor of the guest bedroom you’re sleeping in or in the den when it’s not filled with the TV crowd, here are some exercises you don’t need a gym for: Bridges, Planks, Crunches, Jumping Jacks, Squats, Lunges and Push Ups. (If you’re driving and have the room, throw your yoga mat in the car so you can do the core exercises on the floor with greater comfort.)
- Plan a family fitness activity. If your family is willing to give you control of the remote for a bit, maybe you could all meet in the living room to give your walking or Zumba DVD a try. If they happen to have a Wii, XBox 360 or PlayStation system, perhaps a Dance Dance Revolution competition could be a fun way to get everyone moving and have a few laughs in the process!
So while you may miss your favorite group exercise class or one day of weight training at the gym, there are ways to keep moving while you’re away from home. And let’s not forget the memories we make while spending time with family and friends over the holidays are incomparable moments in the journey to have fun, be fit and feel fabulous!
A Holiday Fitness Wish List
Happy Friday everyone!
With less than a week until Hanukkah and a little more than a week until Christmas, maybe you’re still looking for last-minute gift ideas for the fitness fanatics in your life. Or maybe you’re still working on your own list for Santa and trying to think of a few items that could help you stick with your fitness routine in the New Year. Here are some ideas:
- Footwear. Wearing the right footwear when you workout is one of the easiest ways to protect yourself from exercise-related injuries. Since my exercise routine involves a mix of cardio, weight training and group exercise classes, I have always been most comfortable in cross trainers. I get a new pair every six months and time it so that Santa brings me a new pair at Christmas.
- Workout Wear. Never underestimate the power of a moisture-wicking pair of running shorts, shirt or yoga pants when it comes to keeping your cool during a workout. If you’re not sure of someone’s size, a gift card to a store like Target or Modell’s allows someone figure out what style and/or brand works best for his or her routine.
- A Yoga Mat. It not only outlines your “personal space” in a gym or studio, but the “sticky” surface helps prevent your hands and feet from slipping while exercising. While most gyms and studios provide mats, wouldn’t it be nice to have your own that you can keep clean? These mats are also great for stretching at home. Click here to check out some good mats for under $20.
- Ear buds. These tend to be a bit more comfortable during exercise as opposed to bulky headphones. The good news is you don’t have to spend a bundle on them. This link features some options under $30 but you can check out this link if you need an “extra” special gift for that extra special someone.
- Snag-free hair ties. Stocking stuffer alert! These keep sweaty hair off the face and out of the eyes during a workout without ripping into your locks.
- Heart Rate Monitor or Pedometer. I asked Santa for a heart rate monitor this year, so hopefully he’ll think I’ve been “nice” and leave one under the tree. I’ve seen price ranges anywhere from $20 to more than $110, so if you have one you really like, I’d love to hear about it!
- Reusable Water Bottle. A gift that helps anyone stay hydrated while being good to the environment.
- iPod or Mp3 Player. Probably one of the most extravagant ideas, but if you don’t have a phone that can play music at the gym or on your run, this is a great gift to give or hopefully receive. I know I’d be lost without my music to keep me moving, especially during my toughest workouts.
Whether you’ve been naughty or nice, adding some of these new “toys” to your exercise routine could be just the boost you need to have fun, be fit and feel fabulous!
More Core
Photo by Leslie Hassler
Thanks to an inquiry from Erin, a friend from my “old” life as a TV reporter, I kick off month five of LauraLovesFitness.com by re-addressing one topic that is crucial to an effective and safe exercise program: core training.
Erin is getting back into her exercise groove and hopes strengthening her core will help alleviate some of the lower back pain she experiences doing everyday things like carrying her little ones around. As you other busy moms can relate to, she doesn’t have tons of time to dedicate to core training so she’s looking for no-nonsense core exercises.
Before I offer my three favorite exercises, here are a couple of important reminders:
- If you have severe lower back pain, make sure you get to a doctor and rule out any serious injury before starting core training or any type of exercise program.
- In case you forgot why core training is so important for women and men of all ages: the core is the region of the body where all movement begins and where we find our center of gravity. So, in the simplest terms, if you have a weak or unstable core, your body can’t move the way it’s supposed to. That’s one of the easiest ways to put yourself at increased risk for injury.
Now that I’ve gotten that off my chest, I present my core favorites:
- The Bridge – strengthens the glutes and stabilizes the lower back muscles.
- The Plank – makes all your core muscles work to keep your spine in line.
- The Crunch – works those abs!
If you’re like Erin and getting started on a program, attack the first week with one to two sets of each of the above-mentioned exercises, aiming for 12 to 20 reps. Before you start any of the exercises, make sure to draw your belly-button in toward your spine and continue to do throughout the duration of the exercises. Don’t rush through the reps to get a high number done. It’s better to perform 12 reps in perfect form than 15 sloppy ones. Perform the entire core circuit (all three exercises) on two to three non-consecutive days during the week. In week two and beyond, continue to add reps until you can do three sets of 25 reps.
What’s great about these exercises is that you can do them anywhere. As you progress in your routine and want to add an extra challenge, a stability ball may be just what you need. When you do get to the point when 25 reps get too easy (and you WILL get there!), here’s a link I like from SHAPE magazine that can help take you to the next level.
The 12 Days of Fitness
Happy Friday everyone! Hope you enjoy my twist on a holiday classic:
On the first day of fitness, my workout gave to me…a big rush of endorphins.
On the second day of fitness, my workout gave to me…two tighter thighs and a big rush of endorphins.
On the third day of fitness, my workout gave to me…three sets of squats, two tighter thighs and a big rush of endorphins.
On the fourth day of fitness, my workout gave to me…four minutes of tabatas, three sets of squats, two tighter thighs and a big rush of endorphins.
On the fifth day of fitness, my workout gave to me…five fitness apps! Four minutes of tabatas, three sets of squats, two tighter thighs and a big rush of endorphins.
On the sixth day of fitness, my workout gave to me…six static stretches, five fitness apps! Four minutes of tabatas, three sets of squats, two tighter thighs and a big rush of endorphins.
On the seventh day of fitness, my workout gave to me…seven stability exercises, six static stretches, five fitness apps! Four minutes of tabatas, three sets of squats, two tighter thighs and a big rush 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! Four minutes of tabatas, three sets of squats, two tighter thighs and a big rush 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! Four minutes of tabatas, three sets of squats, two tighter thighs and a big rush 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! Four minutes of tabatas, three sets of squats, two tighter thighs and a big rush 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! Four minutes of tabatas, three sets of squats, two tighter thighs and a big rush 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! Four minutes of tabatas, three sets of squats, two tighter thighs and a big rush of endorphins.
Wishing everyone a wonderful weekend, and remember, don’t let the hustle and bustle of the holiday season put the brakes on your plans to have fun, be fit and feel fabulous!
Cool Fitness Apps
Happy Monday!
I start off a new work week with a post inspired by a question from Rachel, a fellow 1991 graduate of St. Mary’s High School in Manhasset, New York. She wanted to hear my thoughts on some of the best fitness apps and websites. I must admit, until Rachel asked, I really didn’t know too much about what’s out there. (I guess I was too busy earlier this year studying from my NASM textbook!) However, with a little research and some feedback from a few other fellow fitness lovers, I have started my fitness app education. Here’s my top pick so far:
Thanks to a tweet from Marcia Edwards, I found out about myfitnesspal. (Marcia – thank you so much for introducing me to this terrific resource!) There’s a website, Apple and Android apps and you can follow a whole support community on Facebook and Twitter. Here’s the best part: it’s FREE! When you sign up on-line or download the app, you’re asked basic questions including your current weight, how much weight you’d like to lose and your activity level. In the end, you’re setting goals and the program helps you reach them on a realistic timetable. For example, if you choose to lose 1-2 pounds each week (which by the way, is the recommended amount to lose each week for healthy weight loss) the program calculates how many calories you should eat each day to reach that goal and even breaks down how many grams of carbs, fat and protein should be factored into your meal plan. It also tells you gives you an exercise plan to meet the goal and offers a ton of information including a food database, a recipe nutrition facts calculator and places to keep a daily food and exercise journal. Last but not least, there’s a message board and other community resources where you can find support and ideas to stay on track. I’ve signed up for my free account. If anyone else signs up, let me know what you think!
Myfitnesspal is only one of hundreds of health and fitness apps on the market today, but it did make at least one best-of list earlier this year. At the top of that list is something called FitnessPro. I’ll be downloading that app to my iPhone within the next 24 hours, as well. Click here to check out more free and fantastic health and fitness apps for the iPhone and iPad.
And check out this link to learn about some of the best Android apps for health and fitness.
Like anything else, there will always be mixed reviews on any app or website in the health and fitness arena. I’ve read and heard both positives and negatives about iWalk, a pedometer app for the iPhone and iPod Touch. As an iPhone owner for only a few months, I have many more test runs to take in the app world. So, I’d love to hear about the ones that work for you and help you stay on the right track to have fun, be fit and feel fabulous!
These Dark Times
Welcome to the beginning of December…and the end of 2011!
I wrap up this week addressing a timely issue raised by my colleague, Joe. He wants to know how we can stay motivated to workout during these dark times. I’m not referring to the state of the economy or the political shenanigans going on in Washington. I’m literally talking about the dark days we must endure between now and the springtime.
Many of us leave our homes each morning in the dark only to leave work at the end of a long day and find ourselves enveloped in darkness once again. Add some colder temperatures to the mix, and it can become all too easy to look for any excuse to ditch your exercise plans, change into comfy clothes and make a bee line for the couch. So here are a few ways to stay on track:
- Don’t Leave Home Without the Workout Wear: If you normally exercise after work, make sure to bring a gym bag to the office. If you have to go home to change before your workout, you’ll only find yourself face-to-face with that all-too-tempting comfy couch.
- Get Physical at Lunchtime: If you usually head to a gym for a morning workout before heading to the office or after dropping the kids off for school, why not consider moving your workout to lunchtime? Even if the sun is hidden by some wintry clouds, it will be brighter in the middle of the day and sometimes that’s all you need to boost your mood and get your butt into the gym. This could also be the perfect time to see if a group exercise class you’ve been curious about is offered at midday.
- Make a Workout Date: Plan to meet a friend for that morning power walk, lunchtime step aerobics or evening Zumba class. The “guilt” factor involved with not showing up for a friend may be all you need to keep you committed to your scheduled exercise plans.
I leave you with this final tip: remembering how good you feel after a workout may provide the biggest incentive to help you stick with your routine even on the darkest days of December. Never underestimate the power of that post-exercise endorphin rush as you continue on your journey to have fun, be fit and feel fabulous!
The Aftermath
If you have a turkey hangover, don’t worry, you’re not alone! I hope you had a wonderful holiday filled with good food, quality time with family and friends and a win by your favorite football team. So now what? Get moving!
- Shop Til You Drop: Dealing with the crowds on Black Friday has never been my thing. (Back in my TV-news-reporter days, I remember being shocked by the number of people who did show up at the local superstore at 3 or 4 am to get a jump on the deals.) If you do plan on hitting the mall today, wear your sneakers, pack some healthy snacks and use the hustle and bustle of the crowds as the perfect motivation to keep walking from store to store!
- Trot Off The Turkey: Many communities have walks and runs scheduled for the weekend after Thanksgiving. Check your local paper for any events that welcome last-minute participants. Grab some friends so you can share your holiday stories.
- Toss Some Pigskin: Touch football anyone? It’s supposed to be a pretty mild weekend here in New York, so it’ll be a great time to get a spontaneous game going at a local park or in someone’s backyard. Then you can share whatever leftovers still linger from Thanksgiving. That means you won’t eat them all by yourself!
- Put a Healthy Twist on Leftovers: Instead of a turkey sandwich, why not chop up apples, grapes and celery and mix them with the turkey for a salad with zing? Or you can dice the turkey, and simmer it in broth with brown rice and celery for a savory soup.
My final tip: keep moving! As I mentioned earlier this week, the added obligations of the holiday season might just make exercise even more important than ever. So, be good to yourself by planning time for some activity so you can have fun, be fit and feel fabulous – right through the end of the year!
Staying Fit Through The Holiday Season
It’s that time again. Time to think about all the turkey, trimmings, pies, cookies and cocktail parties that start at Thanksgiving and run right through New Year’s. While this is supposed to be a season filled with joy and wonder, let’s not kid ourselves. It’s also a time filled with stress, as we figure out how to get all the shopping, decorating and other holiday prep done on top of work, taking care of the kids and our other daily obligations. But that doesn’t mean you should put the sneakers and workout wear away until 2012. In fact, the extra stress and calories thrown at us at this time of year should make finding time to exercise more important than ever. It could be just what your mind and body need to actually enjoy some holiday cheer!
It may feel like there are fewer hours in the day with everything that needs to get done. If you normally spend more than an hour at the gym or take 90-minute power walks with your friends in the neighborhood, chances are you’re going to need to spend some of those minutes elsewhere. So, here are some tips on how to fit fitness into your busy holiday schedule:
- Switch things up: Try working out in the morning. Trust me, I know this isn’t easy. I’m a post-work workout gal myself. However, at this time of year, if you can hit the gym, take a walk or pop in your Zumba DVD first thing in the morning, you’ll have gotten your exercise routine out of the way and you won’t feel so guilty about going to that holiday get together later that night.
- Try group exercise classes: Most classes run approximately 60 minutes and can take the guesswork out of planning your own routine. Give total body conditioning or strength training classes a shot as they get your heart rate up and hit all the major muscle groups in a 60-minute window. The group environment also gives you the opportunity to strike up a conversation with someone else who may have his or her own survival tips for the holiday season!
- Make shopping physical: If you drive to a mall, don’t look for the closest parking spot to the entrance. Also, be sure to change out of the heels or dress shoes into sneakers to help your body walk in good form while you’re rushing around.
- Arm yourself with healthy snacks: If you’re running from work to shop, chances are you’ll be hungry. So instead of letting the smell of cinnamon, chocolate or some other temptation get the best of you, have some almonds or a high-fiber snack bar in your bag.
- Don’t arrive hungry: Just like it’s a bad idea to go to happy hour on an empty stomach, don’t show up for Thanksgiving dinner or a holiday party feeling ravenous. If you’re eating late in the day, have portion-controlled healthy meals leading up to the “big” meal and a snack up to an hour before arriving at the feast. This will prevent you from grabbing the first high-calorie, high-fat item you see.
Be sure to check back on Wednesday when I’ll have some more eating tips to help you stay on track during this season so you can continue on your path to have fun, be fit and feel fabulous!
lauralovesfitness 