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Back in Fighting Form
Ready to Re-Focus & Get Back in Action!
Photo by Leslie Hassler
Somehow today’s Motivation Monday post marks the last one for the first month in 2018. To be honest, I’m more than happy to say good-bye to January.
My repeat readers have gotten used to my candid confessions in many of these weekly installments. Today, I feel it’s time to come clean about a truth that affects even the most fanatical of fitness freaks. Sometimes we’re just not that into the whole working out and healthy eating “thing.” That’s the state I’ve found myself in for a good part of this month.
I can’t blame just one thing for catapulting me into this particular funk. Making the five-hour-flight transition from 82-degree sunshine in Grenada to the eight-degree tundra in New York City probably had something to do with it. The frigid weather aside, it was also time to face reality and get my career goals sorted out for the year ahead. (In addition to the “Sunday Scaries,” I find I suffer from a more serious case of the “Year-Ahead Scaries” with every birthday I face.) On a more pressing note, it was time to replace the high-calorie drinks and snacks I’d indulged in while on vacation with my normal healthy menu items. However as the cold days persisted, it was just easier to order comfort food for delivery rather than make the trek to the grocery store (though I realize we’re talking about a three- or four-block walk) to re-stock the fridge and pantry with better options.
Then there were the nonstop reminders about turning our 2018 resolutions into reality. Whether those resolutions involved exercising more often or cleaning out the closets and getting more organized, the pressure to make it all happen simply comes at you from every angle – the TV set, the pages of a favorite magazine that’s supposed to provide a brief escape from reality and of course, the stream of each and every social media feed. All the Instagram photos of six- or even eight-pack abs and “amazing diet tricks” had me scrolling through my feed a little less. For some reason, those posts made me feel “guilty” about my less-than-healthy behavior in the new year to date. Instead of inspiring me to get moving, I had simply lost my motivation to work out. When I did exercise, I definitely wasn’t putting 100 percent into the workouts.
Then about 10 days ago, one morning turned into a couple of mornings of slowly getting back into my usual groove. I stretched more and modified my moves at ILoveKickboxing and Physique57. I started feeling better and was able to get in my normal, sweat-infused doses of exercise. I started eating smaller, cleaner meals throughout the day and didn’t pour the second glass of wine with dinner. I finally re-stocked the kitchen with my healthy go-tos: hard-boiled eggs, grilled chicken, veggies, berries, brown rice and almonds. After a few days of rediscovering my healthy stride, I started to feel better. My energy level has improved, I am sleeping better and I feel more positive about the new month ahead and beyond.
I share these not-so-optimal moments from the start of 2018 in the hopes that it helps anyone who’s feeling discouraged by not “crushing” those goals for 2018 right out of the box. It’s okay. We all have bad days or even bad weeks. But every day offers a new opportunity to start over. Be kind to yourself and don’t downplay the good things you have done for yourself so far this year. Are you drinking more water instead of sodas or other sugary drinks? Have you added five minutes or five push-ups to your exercise routine? Did you add a few healthy items to the family menu? Are you shutting your devices down a little earlier before bedtime? If you’ve done any, all of the above or made other healthy choices this month, kudos to you!
So here’s to using these last few days of January to stock up on whatever you need – from food to fitness gear – to make February and beyond a time to have fun, be fit and feel fabulous!
This Super Simple “Move” Can Help You Stay in the Game
On this Motivation Monday, I send my usual shot of encouragement to all of you who are still busy crushing those healthy living goals for 2018. However, since I also know at least a dozen people battling nasty colds or the flu, I’m also sending lots of get well wishes to anyone who’s been sidelined by a bug. Since my neighborhood has joined the ranks of others around the country registering very high on the Weather.com “Sick Score” on a daily basis, I know I’m talking about a lot of people.
Whether waiting in line at the grocery store, sitting in Church for Sunday Mass or clocking some miles on the elliptical machine, I’ve been surrounded by people sneezing and coughing at all different levels of ferocity. So I thought this was the perfect time to remind everyone of one move that can play a huge part in protecting you against picking up someone else’s germs and getting sick: wash those hands!
Sure, I’ll be the first to encourage exercise as a natural immunity booster, especially at this time of year. Working out is also a great way to improve your mood and beat the dreaded winter blues. But let’s face it: as much as I love going to the gym, it is one of the dirtiest places you can hang out. Since not everyone wipes their sweat and grime from machines or mats as they make their way around the floor, washing your hands could be the smartest move you make before walking out the door. If you’re taking the time to meticulously count your reps, time those Tabatas and monitor your heart rate, you owe it to yourself to add one or two minutes to the end of your workout with a quick but effective clean up. Consider it part of your cool down.
Here’s the official reminder from the Centers for Disease Control and Prevention on how to effectively wash your hands:
- Wet your hands with clean, running water (warm or cold), turn off the tap, and apply soap.
- Lather your hands by rubbing them together with the soap. Be sure to lather the backs of your hands, between your fingers, and under your nails.
- Scrub your hands for at least 20 seconds. Need a timer? Hum the “Happy Birthday” song from beginning to end twice.
- Rinse your hands well under clean, running water.
- Dry your hands using a clean towel or air dry them.
During your workout – and anytime really – do your best to avoid touching your eyes and nose. They are easy gateways for germs to pass through and take over your body. Finally, if you do get sick, click here for a few reminders on when it’s time to consider an extra rest day so you don’t spread your germs to the rest of your fitness friends.
Remember, armed with some basic hygiene and common sense, we can all navigate our way through another cold and flu season and stay on track with all those plans to have fun, be fit and feel fabulous!
Hitting the Reset Button
Jumping into 2018!
Just like that, we’ve reached the second Motivation Monday of 2018!
I hope everyone made it through the “Cyclone Bomb” that hit New York and other parts of the Northeast late last week. I don’t expect any sympathy, but I must say returning from a week of 80-degree sunshine to single-digit temperatures Saturday night was one of the harshest re-entries to reality I can remember. It’s so hard to think at this time last week I was ringing in the New Year in a totally different world.
That being said, I’m sure you can appreciate the need to keep this week’s post short and sweet as writing it is one of many items on the back-to-the-grind laundry list. And what could be simpler than admitting it’s time for me to get back on my own health and fitness wagon after taking a pretty hard fall off of it while on vacation in Grenada.
Calories shared with good friends never count.
While I did manage to work out, it definitely didn’t happen every day and those workouts weren’t exactly banged out with the highest of intensity. However, the mindless minutes spent dozing under the shade of a palm tree, swimming in the Caribbean sea, floating in the pool or laughing with my fiance and the friends we made during last year’s winter escape were worth every calorie consumed in the countless frozen drinks and not-so-clean meals and snacks throughout the week. (Having a soft-serve ice cream machine right next to the pool was one of the temptations I couldn’t resist.)
So now it’s time for me to re-group, re-stock the fridge with my healthy essentials and re-focus on my usual healthy lifestyle routine. After the extra rest days, I know my body is ready to attack my usual ILoveKickboxing and Physique57 classes. I’m looking forward to blending my Isagenix shakes in the morning and eating healthy fruits and veggies and lean proteins for meals and snacks throughout the day. I’m even looking forward to cutting back on the alcohol intake for awhile.
For all of you who’ve been killing those healthy goals for the New Year since last week, kudos to you! Just remember, even if you’ve had a few slips since then, don’t sweat it. Sometimes we all need to be a little bad to get back to what we know is good. I also can’t stress this point enough every January: all habits – good or bad – take at least six weeks to become part of your normal routine.
So hang in there, keep up the good work and remember one slip (or in my case, one week of not-so-healthy living!) doesn’t have to ruin your plans to have fun, be fit and feel fabulous!
A LauraLovesFitness Christmas Tradition Continues
Here we go again! This Motivation Monday post brings us exactly seven days away from another Christmas. Keeping up with tradition, this will not only be my last post of the year, but it’s also a chance for me to offer my signature fitness-inspired 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…four minutes of tabatas, 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! Four minutes of tabatas, 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! Four minutes of tabatas, 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 side kicks, six static stretches, five fitness apps! Four minutes of tabatas, 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 back punches, seven side kicks, six static stretches, five fitness apps! Four minutes of tabatas, three sets of squats, two tighter thighs and a super surge endorphins.
On the ninth day of fitness, my workout gave to me…nine jabs and crosses, eight back punches, seven side kicks, six static stretches, five fitness apps! Four minutes of tabatas, 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 roundhouse kicks, nine jabs and crosses, eight back punches, seven side kicks, six static stretches, five fitness apps! Four minutes of tabatas, 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 side planks, ten roundhouse kicks, nine jabs and crosses, eight back punches, seven side kicks, six static stretches, five fitness apps! Four minutes of tabatas, 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 side planks, ten roundhouse kicks, nine double jabs, eight back punches, seven side kicks, six static stretches, five fitness apps! Four minutes of tabatas, three sets of squats, two tighter thighs and a super surge of endorphins.
Whatever you and your family are celebrating as another year winds down, I wish you a very happy and healthy holiday ahead. I close with a heartfelt thank you for all the support throughout another year filled with ups and downs. Here’s to ringing in 2018 with a bang and welcoming all the new chances to have fun, be fit and feel fabulous. See you next year!
Holiday Hodge-Podge
With one day to go before the start of Hanukkah and only two weeks until Christmas, I’m impressed you even have time to read this Motivation Monday post. I’ll keep things short and sweet so you can resume all your peak holiday hustle-and-bustle activities.
Here are my top five stocking-stuffer ideas for the fitness friends on your list:
- BFit Labs Electrolyte Sprays. I never leave home without a bottle! Each electrolyte-packed spray of Berry Blast or Very Vanilla contains 0 calories, 0 carbs and 0 food dyes.
- Moisture-wicking socks: I am a huge fan of Balega running socks. Wearing them helped keep my feet blister free during four Avon39 Walks –
- Sparkly Soul Headbands: No headaches, no slip, no kidding! These sports and fitness headbands come in a wide range of fun designs.
- Dry shampoo for quick touch-ups after a workout.
- Grippy socks: for barre workouts and other sneaker-feee activities.
Remember, giving gifts that promote a healthy lifestyle is a great way to show the most important people in your life that you support their journey to have fun, be fit and feel fabulous!
Healthy Holiday Survival Tips
With Thanksgiving behind us, this marks the first Motivation Monday of the 2017 holiday season. Along with the hustle and bustle of cyber shopping, decorating and meal planning, it’s also the time of year many of us find our calendars filled with family get-togethers, office parties and drinks with friends.
For me, this season has turned extra festive now that I am newly engaged! (Can’t you just feel my smile jumping out at you from these typed words?) That means I’ve received even more of those “we-must-get-together-and-raise-a-glass-before-Christmas” invitations. With many bubbly-filled evenings in my immediate future, I realize now more than ever, I’d better follow my own tips when it comes to trying not to throw all those healthy habits out the window between now and New Year’s Day.
If you’ve been stopping by here for awhile you know chocolate, wine and Prosecco are a few of my favorite things. Like other indulgences, I always do my best to enjoy these treats in moderation. However, if you find yourself face-to-face with a sea of hors d’oeuvres, candy-cane-themed cocktails and sugary sweets, fear not! Here are some simple ways to get you through the season with your healthy lifestyle goals in check:
- Plan Ahead: If you know you’re going to share some holiday cheer in the evening, do not starve yourself all day. Eat a sensible breakfast and lunch and don’t forget to have a healthy snack packed with some protein up to one hour before the party starts. This will help you avoid arriving super hungry and grabbing the first (cheese-smothered, bread-heavy) thing you see. My sample menu for this type of day: Breakfast: Isagenix shake Lunch: 2 hard-boiled egg whites with grape tomatoes and pepper strips & one slice of toasted Ezekiel bread. Snack: 1/2 cup of blueberries or small green apple with handful of almonds. (Also, don’t forget to stay hydrated with water.)
- Cocktail Control: The every-other-drink rule works just as well at a holiday party as it does for happy hour. To space out the alcohol consumption, start with a glass of wine or a cocktail, and when your glass is empty, switch to a glass of water or seltzer for your next beverage.
- Choose “Smart” Foods First: More and more holiday parties are a cocktail and appetizer bonanza. Load up on some of the healthier options first, including the crudités – celery sticks, carrots, bell pepper strips, broccoli and cauliflower. Tip: Try not to drown veggies in high-calorie dip. Instead, use mustard for a tangy, low-calorie alternative Another idea: Attack the protein! I love shrimp, and with 18 grams of protein in a 3 oz serving, there’s no reason not to! (Unless you are allergic to shellfish, of course.) Sushi, skewered chicken or beef tenderloin strips are also better options than cheesy breads or creamy dips.
- The Dessert Dilemma: What could be better than arriving at a party to find nothing but cocktails and cupcakes or wine and chocolate? If you know you’re attending one of these sweet celebrations, be sure to eat a small, sensible meal before arriving and tearing into the treats. When you do dig in, split a cupcake, cookie or piece of cake with a friend. If there’s any fresh fruit, eat that first.
- Get Moving! I know, you’re busy. Trust me – you can find the time to exercise. Pushing through two four-minute Tabatas or dare I say a whole 20 minutes of cardio or half of your favorite workout DVD is better than nothing. If you have a party after work, hit the gym or take a walk in the morning. If you live in a city like I do, don’t let the cold stop you in your tracks. Throw on an extra layer, pack the party shoes to go and burn some extra calories by walking to work and/or to the festivities.Remember, this is supposed to be the most wonderful time of the year. For me, that includes enjoying some holiday cheer…along with some chocolate and cupcakes!
Remember sometimes all you need is a little planning to make it through the holiday season and stay on track with your goals to have fun, be fit and feel fabulous!
It’s Almost Turkey Time!
On this Motivation Monday, I ask you to forgive this post’s lack of originality as I offer my annual dose of Thanksgiving-infused inspiration.
Right up there with the Fourth of July (which takes place in my favorite season), Thanksgiving remains my all-time favorite holiday because it’s a day that makes us stop and give thanks for everything good in our lives. And what better way to take that pause than spending some quality time with family, friends…and plenty of yummy food and drinks?
It’s probably no surprise to learn between all the snacking and sitting down for a traditional turkey-with-all-the-trimmings meal, the Calorie Control Council reports the average American will consume more than 4,500 calories and 229 grams of fat on Thanksgiving Day. So, I thought I’d help everyone start the week of strong with a few holiday feasting survival tips:
- Move it! Don’t skimp on the activity this week. Remember, ten minutes of exercise are always better than zero. The bonus is you’ll have the mental boost knowing you made an effort prior to the Turkey Day feast. On Thursday, even if you’re hosting the holiday fun and can’t leave the house, you can pop in an exercise DVD or bang out a Tabata first thing in the morning. Or sneak out for some fresh air and a brisk power walk or abbreviated run. Your gym is open? Great! Try a morning group exercise class or attack some cardio and core work. A few solid planks can make you feel strong before filling your belly with delicious eats.
- Eat breakfast! Be sure to eat something sensible on Thanksgiving morning to kick-start your metabolism. If you’re not feasting until late afternoon, make sure to follow breakfast with a small lunch or sensible snack so you don’t go overboard later. Two ideas: non-fat plain Greek yogurt with a serving of almonds mixed in or a piece of toasted Ezekiel bread topped with a sliced hard-boiled egg and salsa. These protein-rich snacks will keep you feeling full longer than a sugar-infused snack. For me, blending a chocolate Isagenix shake for breakfast is always a surefire way to know I started the day off on the right foot – even if it all goes downhill later!
- Mind Your Portions! Use a salad or other small dish for your meal. Start with salad or veggies and then add the turkey. Use the remaining space for the potatoes, stuffing and other starches. There simply won’t be as much room left as you’d have on a regular dinner plate.
- Savor the Flavor! Eat slowly! If you do clean your plate, wait 10 minutes before going back for round two. This will help you decide if you’re really hungry. If you aren’t, you’ll feel good knowing you had one helping – before moving on to dessert, of course!
- Keep Tabs on the Libations! This is the perfect day to follow the every-other-drink-is-alcohol plan. Enjoy a glass of wine, beer or cocktail then have a glass of still or sparking water before moving on to the next cocktail.
- Make Doggie Bags! Hosting the holiday feast? Don’t be shy about giving some of the uneaten turkey and trimmings to your guests.
I wrap things up by offering heartfelt wishes to all my readers for a very Happy Thanksgiving! With each year that passes, I grow even more thankful for so many blessings including my family, my friends, my health and for the support I receive from my “fitfam,” which includes all my loyal readers. One final note: If you end up breaking the calorie bank this Thanksgiving, don’t sweat it. Laughter, good food and even some good wine can be the perfect ingredients for a happy holiday as we continue our ongoing journey to have fun, be fit and feel fabulous!
These Dark Days…
If you’re finding it hard to be inspired on this Motivation Monday, you’re not alone. Blame it on the one thing most of us simply can’t escape: the end of Daylight Saving Time and the beginning of the darker days that will continue through spring of 2018.
Here in New York, we were spoiled with unusually warm temperatures right through the end of October. Then over this past weekend, we were hit with a sudden blast of cold temperatures and brisk winds that reminded us we do indeed live in the Northeast. Add the fact that many of us leave for work in the morning and step out of the office at the end of the day enveloped in darkness, and you have the perfect mix to want to ditch any exercise plans and spend as much time as possible on the cozy couch.
So, I thought it was a good time to offer a few tips to help you stay on track through the season ahead:
- Do NOT Leave Home Without the Workout Wear: If you normally exercise after work, make sure to bring your gym bag to the office. If you have to go home to change before your workout, you come face to face with the temptation to stay there.
- Get Physical at Lunchtime: If you usually hit the gym before heading to the office or after dropping the kids off for school, why not consider moving your workout to lunchtime? Even under a cloudy sky, it’s brighter at midday. Sometimes that’s all you need to get your butt into the gym. And maybe there’s a new group exercise class offered at midday that could add some variety to your routine.
- Make More Workout Dates: Make plans to meet a friend for that morning power walk (just be sure to wear reflective gear if it’s dark!), lunchtime kickboxing class or evening barre session. Wanting to avoid the “guilt” of standing up a friend can 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 stick with your routine even on the darkest days ahead. 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 Importance of Rest
On this Motivation Monday, I send a hearty congratulations to the tens of thousands of FITASTIC men and women who laced up for the 47th TCS New York City Marathon. As my repeat readers know, despite my love for exercise and endorphins, I never became a runner. So I remain forever in awe of anyone who can run for any length of time – especially 26.2 miles.
In addition to some well-deserved celebrating, I hope the more than 50,000 runners are also taking a well-deserved rest day after pushing their bodies to the ultimate extreme. While the rest of us may not have clocked 26.2 miles on our fitness trackers this weekend, it’s important to remember each and every one of us regardless of our fitness level needs at least one rest day each week. If you don’t allow your body to rest and recover, you’re simply putting yourself at risk for overtraining. That can lead to a gamut of problems ranging from stress fractures and joint pain to sleepless nights.
To put it simply, too much of a good thing – even exercise – can be bad. Why? Because working out, especially at high levels with high impact, breaks down your body tissue. Resistance training actually breaks down muscles causing microscopic tears and it is on rest days when the muscles, nerves, bones and connective tissue get the needed time to rebuild.
So if this Motivation Monday turns into a rest day, don’t sweat it. Sometimes your body and mind need a nap or an overdue chat with a loved one more than a heart-pounding workout. If you’ve made the commitment to exercise and watch what you eat, you also 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!
Quick-Hit Motivation Monday
Since this Motivation Monday post arrives after a long weekend visiting with dear family friends, I hope you’ll understand why it’s a super short and sweet one.
You can thank Physique57 instructor and friend Chad Levy for this week’s inspiration. He offered these 13 words of wisdom as we executed our final stretch at the end of a fitastic workout last Wednesday. They stayed with me all week. Given the battles each of us faces in our daily lives and the state of sadness and shock that still lingers following last week’s tragic events in Las Vegas, I thought it couldn’t hurt to pass these words along to my readers:
“Remember your strengths, not your weaknesses.
Remember your compassion and not your anger.”
Never underestimate the power of a good sweat when it comes to finding the strength to attack the challenges in this crazy ride called life. And never forget you have all the power you need inside you to continue on the path to have fun, be fit and feel fabulous.
lauralovesfitness 