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The Perfect Occasion to Celebrate You!
Happy Friday, everyone!
I’m especially looking forward to the weekend ahead as my fabulous friend, Ania, is coming to town to celebrate her birthday in New York City! Ania and I have known each other since the first day of first grade, so we’ve been fortunate to celebrate many birthdays and other fun life events together. Of course, we’ve helped each other through the not-so-great times, too, which is what being a friend is all about.
I figured this was the perfect time to write about how your birthday really is the one day on the calendar when you should celebrate you! It’s a time to think of all the things you’ve accomplished, while also setting goals for the year ahead. I can’t think of a better time to really assess your fitness goals and figure out what you want to do to feel better than you do today. Maybe this is the year you’ll take up one of your favorite “childhood” sports, like tennis. Maybe you’ve always wanted to train for a marathon or get a mountain bike for rides on the weekends. Perhaps it’s time to start having a healthier relationship with fruit, veggies and whole grains. Or maybe it’s just time to treat yourself to a good pair of sneakers and cute yoga pants for group exercise classes or walks around the neighborhood.
Of course, your birthday should be filled with more than just “serious” contemplation. It’s the perfect excuse to go out and have some fun! Party plans with Ania include tapas and sangria followed by dancing, which to me is one of the best ways to burn a few calories after some celebratory splurging! (Considering Ania and I have been known to dance nonstop for two or more hours at a time, we’ll be sure to burn off at least one glass of sangria!)
Whether you’re looking ahead to a new year or simply reveling in the celebratory moment, make your birthday your time to take control and decide what you want to do to have fun, feel fit and be fabulous!
Blame It on the Potato Skins
I had planned to come home after work and write another post about some sort of foam roller or core exercise, but the potato skins got in the way.
With Deanna Earlier This Year on the High Line
Work has been a bit overwhelming lately. Lots of deadlines, lots of demands. After a busy morning at the office, I was at a studio filming the December edition of “Health & Home Report.” When we wrapped filming the show, my boss let me shoot a couple of fitness-related videos for future shows. (Be on the lookout for those in early 2012!) Afterward, my makeup artist and dear friend, Deanna, decided to catch up over a glass of wine before heading home. That one glass turned into two and we both noticed they had loaded potato skins on the menu. Neither of us had indulged in either – a second glass or loaded skins – in quite awhile. Ultimately, Deanna and I decided both went extremely well with some quality conversation and laughter among friends.
So I find myself once again writing about familiar territory. You simply can’t plan everything all the time. You make a plan to go to the gym after work, but then you get a call from that friend you haven’t seen in months who is unexpectedly in town thanks to a business meeting. There’s no reason to feel “guilty” about blowing off your cardio kickbox class to get together with that friend.
For the same reason, I refuse to feel guilty about the loaded skins I shared with Deanna. I know tomorrow, I’ll “start over” with my healthy breakfast parfait featuring non-fat Greek yogurt, berries and “Newman’s Own Honey Flax flakes.” It will be a new day, filled with new opportunities to make health-conscious choices. To that end, I’ve already packed my sneakers and workout wear so I have no excuse for not attending the Zumba demo at the New York Sports Club two blocks from my office.
I’ve said it before and I’ll say it again: the best laid plans can sometimes go awry, but not always for the wrong reasons. While an unexpected get together with family or friends may throw off your normal “routine,” it can open the door to laughter and good conversation. These are two crucial components in our everyday quest to have fun, be fit and feel fabulous!
The Little Things Mean A Lot
You’ve probably heard this a few times in your life: the little things mean a lot. The familiar expression can easily be applied to fitness. Whether it’s taking the stairs instead of an elevator or parking the car a bit farther away from the entrance to the grocery store, the little things can add up and have a great cumulative effect.
Photo by Leslie Hassler
There is one important aspect of training that can benefit from two small technical maneuvers. I’ve already written about the importance of core training, and can promise it’s a topic that deserves re-visiting many times in the future. The core is the center of gravity for the body and the origin of all movement. Comprised of the lumbo-pelvic-hip complex and the thoracic and cervical spine, if the core is unstable or weak, the entire kinetic chain will be thrown off thanks to muscle imbalances. That’s when compensations occur and ultimately, you end up being a prime candidate for injury.
In order to train the core effectively, you want to first focus on the muscles needed for stabilization. (The six core muscles that fall into the stabilization category are: the Transversus Abdominus, Internal Oblique, Lumbar Multifidus, Pelvic Floor Muscles, Diaphragm and Transversospinalis.) There have been several studies indicating people who do not focus on stabilization of the core before working on strengthening the muscles in the core’s movement category (e.g. Rectus Abdominus, External Obliques, Erector Spinae) can suffer from lower back pain. The research shows this happens because of unwanted motion of the individual vertebrae.
The good news is there are two simple practices that can help you stabilize your pelvis properly before performing any core exercises:
- The “drawing-in maneuver:” Whether it’s a supine march, floor bridge, ball crunch or cable rotation, before you do anything, you want to pull your belly button in toward the spine. (Go ahead – give it a try right now!)
- Keep your neck in a neutral position: I usually tell people to try to imagine having an orange in between their head and neck so that you will look straight up at the ceiling when performing core exercises, like crunches. If you let your chin jut out, you can put extra stress on the cervical spine.
Don’t underestimate the impact a couple of simple steps can make on your core training. Like so many other parts of life, it’s the little things you do in your exercise routine that can help you have fun, be fit and feel fabulous!
Where Do We Go From Here?
As we kick off another work week, I realize I’m beginning my third month of being out here in the blogosphere. So I thought this was a good time to ask you, my readers, where you’d like things to go from here.
Please feel free to send me your fitness-related questions or topics for discussion by simply leaving a comment at the end of this post. As you can tell from what I’ve written so far, I believe there are so many components to fitness that go beyond the walls of your neighborhood gym or the path of your favorite hiking trail. The choices we make ranging from what to wear when we workout to what to drink at happy hour can affect our overall well-being.
Don’t be shy! If you’re curious about something, chances are someone else is, too. Would you like more music lists or information about specific areas of exercise? As I’ve said before, while I can’t promise to have the answers immediately, I’ll be more than happy to do a little research, ask opinions of my more experienced peers in the fitness industry and let you know what I find.
I’ll close by thanking you for taking the time to read my blog and for supporting me in this adventure. If you’re a “repeat reader” and haven’t subscribed to my blog yet, perhaps you’ll do that today. (If you have, perhaps you could ask a friend to do the same!) All you have to do is click on the “Follow Blog” icon at the top right hand corner of this page and give your email address. (It’s free!) You’ll then get an email asking you to confirm you signed up and that’s it. You’ll be notified every time I post something new.
There are icons on my blog’s home page to help you follow me on Facebook and Twitter, and I also just launched a the LauraDLovesFitness channel on YouTube. Again, I thank you ahead of time for checking out my material and for spreading the word that together, we can all enjoy a lifelong journey to have fun, be fit and feel fabulous!
The Importance of Balance Training
Photo by: Leslie Hassler
Whether you’re walking down a staircase in stilettos or prepping to make a jump shot on the basketball court, balance is a key component to all functional movements. This is why balance training exercises should be a part of everyone’s fitness regimen, regardless of your fitness level.
Balance is the ability to sustain or return the body’s center of mass or line of gravity over its base of support. The National Academy of Sports Medicine (NASM) explains the purpose of balance training is to improve dynamic joint stabilization, which is the ability of the body to stabilize of keep the joints in proper alignment during movement. (One example: stabilization of the hip during a squat by the gluteus medius and adductor complex.)
Countless studies have been done which show a direct correlation between balance training and injury prevention. I think it’s safe to say we’d all agree anything that can help decrease our risk of injury is worth spending some time on.
So how do you do it? The idea is to perform exercises that constantly stress a person’s balance threshold. This is the limit a person can perform an exercise without losing control of his or her center of gravity. In “big-word terminology,” the idea is to push that threshold in a proprioceptively enriched environment. This is an environment that challenges the internal balance and stabilization mechanisms of the body.
In simple terms, balance training is typically performed on a single-leg and/or on unstable surfaces such as a half-foam roll, Airex pad or Dyna disc. For beginners, examples of balance training exercises include single-leg balance and single-leg balance reach. More “seasoned” fitness buffs may perform single-leg squats or single-leg Romanian deadlifts. Finally, balance training exercises for the experienced athlete may include multiplanar hop with stabilization or single-leg box hop-ups with stabilization.
I found this link very helpful in describing the purpose for balance training along with this one from the Mayo Clinic featuring examples of exercises. At the end of the day, balance training can be a challenging part of your exercise program and just one more way to have fun, be fit and feel fabulous!
Friday Favorites
At the end of a particularly crazy work week, I thought I’d wrap things up on a light note. Along with questions ranging from how to calculate heart rates to how long do I spend on my abs, people often ask me about the products I use. So, here’s a list of some of my favorite items that keep me feeling good whether I’m working out or not:
Shower Essentials: Since I take two showers a day (one to wake up, and one to clean up after my post-work workout), I use body wash instead of soap. It keeps my skin hydrated, and that’s especially important now as the temperatures drop and the heat comes up. I’m a big fan of the St. Ives line, which can be found at any drug store. To splurge, I’ll stock up on some of my favorites at Bath & Body Works. My top picks there are in the “Stress Relief ” line. There’s something about the smell of eucalyptus while standing in a hot shower that really helps me unwind after a long day.
Must-Have Moisturizer: Since passing the 35th birthday mark a couple of years ago, I admit I’m a sucker for anything that lists “skin firming” as a benefit on the packaging. Right now, I’m using and loving Aveeno’s “Positively Ageless Skin Firming Lotion.”
Face Faves: I suffered from acne in my teens and 20s. Now in my 30s, thanks to too much sun- worshipping, I have developed Rosacea. Every dermatologist who has treated me has recommended Cetaphil and I have used it for years. I wash my face twice a day with the “Gentle Skin Cleanser” and moisturize morning and night with the “Daily Facial Moisturizer,” which contains SPF 15.
Eye Cream: L’Oreal “Revitalift Deep-Set Wrinkle Repair Eye Cream.” It’s a 24-hour “system” where you use one side of the tube in the morning to protect and the other side at night to repair.
Eye Makeup Remover: Almay “Oil-Free Eye Makeup Remover Pads.”
Mane Management: As a blonde who amps up my look with highlights, I look for products that cut down on brassiness. Right now, I am using Aveda “Blue Malva” shampoo. I admit, I mix and match shampoo and conditioners as I use whatever keeps my hair moisturized and as frizz-free as possible. Right now, there’s a tube of L’Oreal’s “Everpure Sulfate-Free Moisture Conditioner” in my shower rack.
My Must-Have Hair Product: “Hard to Get” texturizing paste from TIGI Bed Head. It adds body and makes my layers move with that tousled look.
Workout Wear: On my body: Under Armour, Nike DRI-Fit or Champion C9. On my feet: New Balance cross trainers.
In My Gym Bag: Fiber One bars; tissues; hand sanitizer, clean socks, ear buds for my iPhone and snag-free ponytail holders.
Post-Workout Mocktail: Crystal Light pink lemonade and seltzer.
If you have some products that help you feel your best everyday, I’d love to hear about them! While diet and exercise are key components to our well-being, never underestimate the power a great-smelling body wash or pampering hand cream can have to help you have fun, be fit and feel fabulous!
A Birthday Pass
So, I planned on writing another “serious” and informative segment for the latest installment on LauraLovesFitness, but it isn’t going to turn out that way. Instead, after enjoying a celebratory evening to honor my mom’s birthday, I’m reminded why one of my favorite expressions of all time remains “life is what happens while you’re busy making other plans.”
Happy Birthday, Mom!
My work schedule and my mom’s birthday celebration plans left no room for a workout today. At dinner, I ended up having more wine than usual, and I even had a chocolate molten lava cake with vanilla ice cream for dessert after polishing off some amazing pappardelle for my main course. I’m reminded that on special occasions, it’s okay to enjoy yourself and step outside your “normal” zone.
I enjoyed a wonderful evening of wine and conversation with my family – which included my aunt and uncle who are visiting from Italy. I’ll get back on track tomorrow by eating my normal fare of fruits, veggies and whole grains and getting to the gym after work. For tonight, it was nice to live in the moment and unwind after work…and for what better reason than to celebrate the most fabulous female I know – my mom.
So, I leave you with this: it’s okay to fall off the fitness wagon once in awhile. Life throws us curve balls sometimes. Whether you’re out celebrating something wonderful or dealing with something not-so-great, remember that tomorrow is another day…and another chance to have fun, be fit and feel fabulous!
Breast Cancer Awareness Month
On this Monday, October 3rd, we are three days into Breast Cancer Awareness Month and I am either prepping for or in the middle of producing a satellite media tour for Susan G. Komen for the Cure featuring Founder and Chief Executive Officer Ambassador Nancy G. Brinker. As the daughter of a breast cancer survivor, it feels good to play a small role in the latest outreach efforts by an organization that is widely regarded as the leader of the global breast cancer movement.
My mother was diagnosed with breast cancer in 2008. The day she and my dad sat me down to tell me was probably the scariest in my life to date. Fortunately, because my mom has always been adamant about keeping up with her health screenings, the doctors detected the cancer early and she beat it. Today, I am lucky and blessed to be able to say my mom is among the 2.6 million breast cancer survivors living in the United States.
Her diagnosis put me on alert regarding my own health and made me want to do research, speak with my own physicians and learn everything I could about reducing my risk and how to be even more proactive about my health. While I am still a few years away from my first mammogram, I have followed in my mother’s footsteps when it comes to staying current with my other healthcare screenings.
It looks like something else I do and enjoy could help me, too. According to the National Cancer Institiute at the National Institutes of Health, there is strong evidence that physical activity is associated with a reduced risk of certain cancers, including breast cancer. Add that to the already long list of benefits from exercise, and you have just one more reason why there’s no better time than now to get up and get moving!
I will never be able to thank my mom for all she has given me throughout my life (my dad, too). Along with unconditional love and unwavering support, she has taught me so many important lessons without even knowing it. One of the most important things I have learned is it is important to take care of yourself so you can give of yourself- your time, energy, compassion and love – to others.
To that end, exercise has been a key component for my own well being while giving me the energy to be concerned about the well being of others. I encourage anyone reading this post to take charge of your health:
- Talk to your physician(s) about your family history and other risk factors for cancer and other diseases
- Don’t put off important health screenings
- Exercise
- When it comes to your eating habits, I believe moderation is crucial to maintaining a “diet” you can live with
If you’ve been looking for a time to turn your take-care-of-you goals into reality, here’s your chance. Make this Breast Cancer Awareness Month your time to have fun, be fit and feel fabulous!
Managing Pain
"Nobody puts Baby in a corner."
When I think of iconic ’80s movies, my mind conjures up images of Baby and Johnny falling in love in “Dirty Dancing” and all the fun you can have playing hookey in “Ferris Bueller’s Day Off.” Jennifer Grey will always be known for her role in these classics, along with her Mirror-Ball-Trophy-winning moves in season 11 of “Dancing with the Stars.” I was thrilled to work with Jennifer this week as the producer on her satellite media tour where she raised awareness about chronic pain management and her work with Purdue Pharma L.P.’s on a campaign called Partners Against Pain.®
Through the years, I’ve suffered from pain related to countless exercise-related injuries ranging from contusions to tendonitis to stress fractures. I have also encountered back and neck problems following multiple car accidents. While these injuries repeatedly put the brakes on my normal fitness routine, I have been fortunate to recover nearly 100% from any complications.
Jennifer has waged her battle with chronic pain for more than a decade. However, instead of letting pain slow her down, she not only danced her way to the DWTS trophy, she also became a patient advocate for others. As part of her outreach efforts, Jennifer joined Micke Brown, a Registered Nurse and Communications Director of the American Pain Foundation, on Wednesday’s five-hour nationwide media tour where they spoke with radio and TV stations about the Partners Against Pain initiative.
If you are suffering from an acute injury or a chronic pain condition, don’t ignore it. Is it normal to be sore for a day or two if you’re just getting started on an exercise routine or after pushing yourself through an extra-strenuous workout? Absolutely. However, if your discomfort lasts for more than four days, you may have overdone it and injured yourself. If you’re not sure, arm yourself with information. Check out the Partners Against Pain website and learn more about how to classify your pain, how to monitor it and how to speak about it with your healthcare provider.
I believe Jennifer’s message can be an inspiration to so many people. In each interview, she described how she has been able to continue dancing, improve at yoga and enjoy time with family and friends – and she has no plans to stop anytime soon! I can’t think of a better role model to show us that no matter what we may be up against, we can still have fun, be fit and feel fabulous!
Workout Wear
It certainly doesn’t feel like the beginning of autumn here in New York City. The high temps and humidity have air conditioners working overtime, even at the end of September, and wardrobe choices are trickier than usual. Thanks to a suggestion from my friend and makeup artist extraordinaire, Deanna Bell, I figured it was the perfect time to talk about one fitness essential that helps make my workouts more enjoyable even on the stickiest days: the right workout wear.
I sweat a lot when I exercise, even on the coldest days of the year. So wearing cotton t-shirts, shorts or pants can be very uncomfortable as they cling to my body and make me feel even hotter. This is why I am a huge fan of clothes that wick moisture away from the skin. They actually make me feel cooler and less constricted. For me, being comfortable is crucial when it comes to getting through even the toughest of workouts.
Adding a couple of these wicking items to your workout wardrobe doesn’t need to break the bank. (Trust me, I’d rather save my dollars for a great pair of shoes or boots!) You can find great deals on brands like Champion, Nike Dri-FIT and Under Armour at stores ranging from Target to Modell’s. These labels aren’t just for the ladies, they have great gear for men and kids, too.
Along with the comfy and cool-inducing clothes, here are my other exercise essentials:
- Proper footwear
- A good sports bra (that also wicks moisture away from the body)
- Music that makes me move
- Water
- A ponytail holder to keep my sweaty hair out of my face
You’ve made the commitment to take better care of yourself through exercising, so why not “pamper” yourself a bit to make the activity as enjoyable as possible? Instead of throwing in the towel when things get too hot, something as simple as a comfy tank top can help you stay on the right track so you can have fun, be fit and feel fabulous!
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