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When Patience = Progress
The body truly is an amazing machine. What’s even more amazing is how it can fix itself – when you give it time to heal!
It’s been about four weeks since my orthopedist kindly read me the riot act regarding my shoulder injury. Since then I’ve made some major adjustments to my workouts and my daily routine including:
- Cutting out all overhead exercises
- Modifying push-ups to the point of being more work for my triceps than any other muscle
- Avoiding wearing my purse on my left shoulder and reaching for items in my kitchen cabinets and vanity shelves with my right arm.
- Carefully executing all the reps and sets of the rehabilitative exercises prescribed by my doctor
- Taking my anti-inflammatories at the same time every day as prescribed
The result? On this Motivation Monday, I can happily report I have minimal discomfort when I wash my hair or if I accidentally roll over to my left side when I’m in bed. While I still feel twinges of pain doing some of my rehab work, the dumbbell scaption reps are virtually pain-free. The bottom line is I’m healing and I know if I remain patient and “baby” my shoulder for just a little longer, I’ll be back in full form!
I consider this progress report a concrete reminder for myself and anyone else who has a tendency to sometimes push a little too hard in about the importance of listening to the body when it needs time to heal. Has it been mentally challenging and downright frustrating not to be able to keep up with the rest of my Physique57 classmates during full-form push-up sprints? Absolutely. Am I itching to sign up for PILOXING classes and master the moves so I resume my plans to start teaching my own classes sometime soon? You have no idea! However, when I feel the frustration building to a boil, I tell myself getting healthy now will only open the door to bigger and better fitness gains later.
So for now and probably the rest of the summer, I will continue to stabilize and strengthen my shoulder, modify my motion during my workouts and keep a sharp focus on eating healthy. One benefit about being extra caution at the gym? I’ve noticed my kale and quinoa intake is up and some of my cocktail consumption is down!
I close with a thank you to everyone who’s sent supportive messages here and on Facebook, Twitter and Instagram. Unfortunately, injuries happen. The good news, at least for me, is that I seem to be getting smarter with age about how to handle them. Sometimes, a little patience is exactly what you need to get back on track with your plans to have fun, be fit and feel fabulous.
Ready for Action!
On this particular Motivation Monday I find myself in a bit of shock trying to re-adjust to the concrete jungle after spending a few days surrounded by sand and palm trees.
The sound of the ocean has been replaced by the horns and sirens that scream up and down Broadway. Instead of a salty sea spray, my nostrils are filled with the aroma of hot dogs and other “street meat” wafting from countless food trucks and vending carts.
The beach is my safe haven. It’s not only where I get to mix up my fitness routine by banging out squats or planks in the sand. It’s also where my brain can truly reboot. Whether I’m sitting under a sunny sky or a veil of darkness with nothing but the stars as my light, the beach provides the space where my mind can wander and feel free. It’s where my dreams never seem to big or too foolish…and where positive energy is restored. Now as reality sets in, I know I can close my eyes and escape to that peaceful spot in my mind whenever the stress starts creeping in.
To Enjoy Some Treats Later!
Started Each Day At the Gym…
My wish for you as we start another week and a brand new month is that sometime in the near future you can find the time to escape to your happy place. Maybe it’s a true vacation lasting a week or longer. Maybe it’s a full day or just a few hours in another town. It could even be an hour of solitude sitting in your backyard or on a cozy couch. Get there. Dream a little and make some plans to start going after what you want. While you’re add it, why not get up from that recharge and take a walk, go for a run or check your group exercise schedule for your next class.
I DID Miss Physique57!
Here’s to a great new week and month ahead and all the opportunities we’ll have to have fun, be fit and feel fabulous!
My Newest Workout Boost: “Stripping”
On this Motivation Monday, I’m excited to tell you about a new addition to my fitness routine. I tried it for several days last week and experienced the same positive results each time. What did I do? I “stripped” before each workout, and I “stripped” again halfway through each sweaty ordeal.
Now that I’ve got your attention, let me explain exactly what I’m talking about: a rapid electrolyte replacement oral thin film strip made by Sportsfood, Inc. Just like the company’s website says, the strips are small and thin, and dissolve instantly in your mouth. Once dissolved, each strip immediately begins to replace the all-important electrolytes – sodium and potassium – your body loses when you sweat. The kicker: the strips contain no calories, no sugars, no carbs and no food dyes.
I admit I was skeptical when I first tried the strips. I took two strips about five minutes before my Physique57 workout started. (Note: the strips have a slightly salty taste, but they dissolve so fast, I didn’t find anything unpleasant about them.) I used another two after the warm up, thigh sprints and one side of the glute work was done. (That’s about 30 minutes into class.) While I still felt the burn from the intense workout, my muscles didn’t tire out quite as quickly and that means I banged out more reps than ever before. I used the strips again before a 60-minute cardio-only session at New York Sports Club the next day and I had the same results. I was able to extend my time on the elliptical machine, stationary bike AND rowing machine – which means I extended my normal workout by an additional 15 minutes.
The bottom line is while I will always drink my water before, during and after any workout, the strips definitely gave my body an “edge” I haven’t experienced before. Please note, this is not an “energy” strip – they don’t contain caffeine or stimulants. They are strictly made up of the electrolytes our bodies need to live. From an active standpoint, sodium and potassium help maintain water balance and prevent muscle cramps and fatigue.
Remember, being hydrated is the single most important factor in activities of any intensity level. That includes activities that aren’t strictly fitness-focused. I can’t wait to pack these strips in my beach bag to keep me moving during a long walk on the sand or even before some heavy lifting of yard furniture and other seasonal items at my parents’ house.
If you’ve been reading this blog for awhile, you know I don’t normally write rave reviews about products, but tend to discuss certain workouts or unexpected food finds that I find helpful. I hope that assures you that I’m only writing about this particular product because I do consider it a bona fide find for my diet and exercise regimen.
If you want to learn more about the product, please visit the Sportsfood website. If you’re interested in giving them a try, here’s a bonus for you LauraLovesFitness followers: use “Laura” as your coupon code and get 15% your order. Of course, if you do try them, I want to hear from you! As always, exchanging ideas on how we all stay active and healthy can only help on this never-ending journey to have fun, be fit and feel fabulous!
Welcome Spring!
Another Springtime bonus? Baseball season is almost here!
Photo by Leslie Hassler
It’s the first Motivation Monday of the Spring of 2014! Obviously, Mother Nature has yet to catch up with the calendar. (We’re bracing for more snow here in New York tomorrow.) So for now I’ll enjoy the little rush I get from just wishing people a happy Spring! As we all try to catch the buzz of a new season, it’s also the perfect time to think about shaking up your fitness routine.
There are three reasons why change is good when it comes to how you exercise:
- Avoid a Plateau: If you run at the same speed on the treadmill everyday for 20 minutes, your body will eventually hit a plateau. You’ll still burn calories, but you’ll need to increase your resistance levels or speed if you want to help boost your metabolism and maximize results. This is the same reason personal trainers push clients to increase reps with each workout. As your strength and endurance grows, so should your workout.
- Avoid Over-Training: Doing the same workout day after day doesn’t allow muscle groups time to rest and recover and ultimately grow. This not only diminishes returns on your hard work, but it also puts you at increased risk for injury. This is why I mix up my cardio days and take different Physique57 signature and mat classes throughout the week. I also take at least one day off each week.
- Avoid Burnout: If you get bored with your fitness routine, you’re likely to stop putting 100% into your work. If you stop seeing results, you may give up on your fitness goals altogether. Trying new group exercise classes and weight training circuits can keep things fresh.
The good news is there are simple ways to add a little variety to your routine:
1) Start jumping rope: Along with making you feel like a kid again, jumping rope can burn up to 20 calories per minute! Also, since you only need one portable piece of equipment, you can do it just about anywhere. (Just watch your ceiling height!) Even walkers can incorporate jumping rope into their routine and take things to the next level. Try this: walk at your top speed for 5 minutes and then jump rope for 1 minute. Keep switching between walking and jumping rope and work your way up to a total of 30 minutes. Ideally, try to work up to three walking/jumping sessions three times a week for two weeks.
2) Tweak the traditional push-up: Place your feet on a six- to eight-inch high step as you get in plank position and perform a push-up as you normally would. Be sure to draw in your navel and squeeze the glutes through all your reps. Adding the step creates more work for your shoulders along with the chest. (Feel free to use stairs in your house or outside your building as the step!)
3) Take it outside: Sometimes a change of venue is all you need to put that extra spring in your step! Take Tabata training to the park, the backyard or the deck. Take advantage of the extra daylight and meet a friend or catch up with that special someone over a walk before or after dinner.
4) Get some new gear: I recently strayed from basic black to purchase a few new pairs of workout pants and tank tops. (I’m now a first-time owner of purple yoga pants!) Whether it’s a new pair of cross trainers or a moisture-wicking sports bra or pair of shorts, sometimes a pop of color can go a long way in lifting your mood and getting you pumped to workout. Who doesn’t like to show off new clothes or kicks?
5) Get a new playlist: I can always count on heart-pounding beats to keep me moving! If you need some new tunes, here are some of my latest favorites:
- “Made Of (Chuckie Mix)” by Nause
- “September (Neil McLellan Remix)” by St. Lucia
- “Fire In Your New Shoes” by Kaskade (feat. Dragonette)
- “What’s Up Suckaz” by TJF
- “#Selfie” by The Chain smokers
So, how are you planning to take things up a notch this spring? Let me know so we can all share some ideas on our neverending quest to have fun, be fit and feel fabulous!
” Spring is nature’s way of saying, ‘Let’s party!’ “
-Robin Williams
Don’t Give Up Now!
It’s hard to believe this is the last Motivation Monday of February. However, I’m having an even harder time coming to grips with the fact that we’re nine weeks into 2014!
Unfortunately just like every other year at this time, I have less of a wait for the elliptical or chest press machines at New York Sports Club and there’s even a bit more space at the barre at Physique57. Why? Because this is the time when lots of people find themselves standing on the precipice of throwing in the towel on those health and fitness goals. If you’re one of them, I hope this post will help you stay the course. If you’ve become a bit discouraged, bored or burned out, now’s the perfect time to step back and assess the good things that have been happening since you made your New Year’s resolutions.
All too often in this hectic life, we can dwell on the negative. So let’s start clearing the mind of those self-sabotaging thoughts such as “I’ve been working out and eating better for almost two months and I still can’t fit into those skinny jeans I bought five years ago.” Step back, take a deep breath, give yourself a good reality check and turn your attention to the positive. Ask yourself if your healthier habits have caused any of the following side effects:
- Increased energy throughout the day
- Sharper focus at work and/or getting things done around the house
- Healthier glow to your skin
- Not feeling winded after daily activities like carrying groceries or one of your kids up a flight of stairs
- Better posture
- Better overall mood and less irritability
- A stronger immune system kept the cold and flu bugs at bay or helped you feel better faster even if you did get sick during the peak winter months
- More solid shut-eye
If you’ve experienced any or all of the above, then you have some tangible reasons to stick with your routine. Remember, the health and fitness journey is a road that stretches for an entire lifetime. Along that road, each and every one of us will encounter wrong turns, speed bumps and nasty potholes, but those are the times to remember there are smooth patches, too. If you experienced some dangerous curves just this weekend enjoying a few too many calories and slacking off on the exercise, don’t sweat it. This is a brand new day, the start of a brand new week and a fresh slate of chances to have fun, be fit and feel fabulous!
Okay, 40. Bring It On!
Forty & Fiercer Than Ever!
Photo by Leslie Hassler
Well it’s the start of a whole new decade here at LauraLovesFitness. I’m officially 40.
I won’t lie. About six months ago, when I started thinking about turning the “big 4-0,” it put my brain into a bit of a tailspin. However, when I stopped to think about how I’ve evolved through the decades, I came to a pretty darned good realization: I’m stronger than ever. Physically. Mentally. Emotionally.
Sure, I had to make some mistakes in my 20s and 30s to get here, but I have no regrets. Actually that’s not true. I do have regrets, but guess what? They have more to do with the choices I’ve made in my fitness routine than in my love life.
I don’t want to jinx it, but it’s been more than a year since my last injury at the gym. This makes sense considering I’m training harder but smarter than I did in the past. While I’ve always been active, I didn’t truly grasp the importance of taking care of my body while pushing its limits at the gym until I studied for my personal trainer certification. Thanks to an introduction to anatomy and human movement science, I finally understood what it means to train the whole body so that it works in synergy. This is why I started putting more emphasis on things like core and flexibility training to build a healthier body.
30
In addition to my studies and continuing education, my appreciation for total body training also comes from the Physique57 workouts I added to my routine last April. The one-hour class includes a range of moves including more squats than I’ve probably done in my entire life. The workouts never get boring, and they’ve helped me build lean muscle and feel stronger than ever.
Of course, a healthy diet is key to maximizing the positive effects from your workouts. While I’m eating cleaner than I did in my younger years, anyone whose read this blog for awhile knows I’m also a big fan of enjoying life. For me, turning 40 was the perfect occasion to enjoy everything from a strong margarita (or two) to a decadent flourless chocolate cake. You only live once, right?
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Luckily, my body has healed from the injuries of my 20s and 30s. My heart has healed from its own share of hits, too. Working through emotional pain with exercise has helped my heart stay strong through the tough times. At the start of this new decade, I know my body and mind are working in better harmony than ever before. Which means it’s time for the fittest and fiercest decade ever!
I wrap things up with a few quotes about aging and a thank you for listening to my birthday musings. With my family, friends and fellow fitness enthusiasts behind me, I take my first strong steps into the new year and look forward to the next 40… and all the chances to have fun, be fit and feel fabulous!
“Age is an issue of mind over matter. If you don’t mind, it doesn’t matter.” –Mark Twain
“Anyone who stops learning is old, whether at twenty or eighty. Anyone who keeps learning stays young. The greatest thing in life is to keep your mind young.” –Henry Ford
“You don’t stop laughing because you grow older. You grow older because you stop laughing.”-Maurice Chevalier
Keep On Keepin’ On!
Stay Strong – You Got This! Photo by Lauren Bachner
As a lifelong fitness lover, I always get excited at the start of a New Year. It’s wonderful to see a fresh crop of faces sweating it out on the elliptical machine next to mine at New York Sports Club or squatting away at the barre in my Physique57 classes. In the back of my mind, however, I can’t help but wonder how many of these glistening faces will disappear come March. I thought I’d use this Motivation Monday as a chance to encourage everyone to pause for a few moments and assess how things are going so far – and also forgive yourself for any slip-ups.
When I talk to people about why they abandon their fitness journey, most of their reasons can be put in two categories:
- Getting discouraged easily: Maybe these thoughts crossed your mind over the weekend “I’ve worked out every single day since January 1st. I haven’t had one piece of chocolate or even a glass of wine, but I don’t see the hint of a six-pack yet.” Well, consider this your reality check. First of all, I’ve never been a proponent of embracing extreme restrictions to make healthy lifestyle changes. Denying yourself the things you like for too long can only end in disaster, such as devouring a whole cake or pizza instead of one slice. Second, it’s important to remember it takes a minimum of six weeks for anything to become a habit. Whether that’s fitting those five servings of fruits and veggies into your daily diet or finding your groove in spinning class, be patient. Stick with your plan and focus on the positives you have experienced since making some healthy changes. (Don’t stop reading now, some of those positives are mentioned below.)
- Doing too much too soon: Similar to my mantra about restrictions, I’m also not a fan of over-the-top workout plans for newbies to the fitness world. Which of the following scenarios sounds better to you?:
- Banging out a series of squats, planks and even modified push-ups and feeling a healthy “burn” in the muscles afterward and being able to tackle another workout the next day or
- Plowing through 50 burpees and/or pull-ups in far-from-perfect form only to suffer lower-back pain and be out of the game for five days
Sure, it seems like a no-brainer, but unfortunately too many people take the less optimal choice and end up with plenty of pain and no gain. Choosing quantity over quality is a surefire way to put yourself at risk for injury…which leads to discouragement…which can ultimately lead to throwing in the towel on those fitness goals altogether. You already know slow and steady wins the race. When it comes to running down your health and fitness goals, I like to think of it as more of a lifelong marathon.
Finally, it you’re plugging away with your workouts and healthy eating choices, keep it up and remember to focus on the positive! In fact, I’ll be so bold to tell you forget what the scale says and take stock of any of these positive changes:
- A sharper focus at work or tackling that to-do list on the homefront
- A new “glow” to your skin
- Increased energy for everyday activities like playing with your kids
- Not needing to catch your breath after walking up that flight of stairs
- Getting a better night’s sleep
I leave you with one last reality: there will be “off” days. Even this fitness lover can admit there are times all I want to do is watch TV while sipping red wine and eating chocolate. It happens. Just don’t let one bad day throw you off course. Just wipe away the cookie crumbs, chop some veggies, prep your gym bag and remember tomorrow is your next chance to have fun, be fit and feel fabulous!
We Could All Use More Motivation to….Rest!
On this Motivation Monday, I’m happy to report I feel physically stronger than I have in several weeks. Want to know my secret? I took a few days off.
Unfortunately, one of the rest days arrived as the result of a minor injury. Last Tuesday, I strained my left pectoral muscle from either not executing proper form during a push-up sprint or gripping the ballet bar and leaning back a bit too during a “waterski” sprint at Physique57. By Wednesday night’s “UFX Burn” class at New York Sports Club, every amped-up inhalation during our high intensity cardio drill and each rep of standing reverse flies were pretty painful. So after icing the area and popping a couple of ibuprofen before bed that night, I took Thursday off. I even stayed away from the elliptical because I knew using the arm handles would or gripping the side bars too tight would have put unnecessary stress on my tweaked muscle. By Friday afternoon’s Physique class, I felt 90% better. After enjoying another gal-pal catch-up day on Saturday, I decided to extend my rest time to cover the entire weekend. In the end, I tallied four workouts in a seven day period. While that’s less than my typical five to six, you know what? My body is much happier on this Monday morning thanks to the extra TLC.
If you’re prepping for a competition or if you’re a serious bodybuilder, I understand there’s a strict schedule to follow to make gains in a certain amount of time. However, if you’re on a new health and fitness kick or if you’re like me and you’ve been attacking your workouts at 125% to get through a rough patch in your life, it’s not a bad idea to pause for a moment and remember rest is a crucial component to improving your well-being. Whether you’re a runner, strength-training class or Zumba addict, it’s actually the rest days that allow those amazing muscles in your body to recover and grow.
The bottom line is by not taking at least one rest day each week, you can put yourself at risk for overtraining. When you overtrain, the body is more prone to injury and instead of enjoying the typical endorphin rush from a great workout, you could find yourself feeling more tired than usual. Here’s a checklist of overtraining symptoms:
- Fatigue
- Anemia
- Amenorrhea (when a woman stops getting her monthly period)
- Overuse or stress-related injuries (e.g. stress fractures, tennis elbow and runner’s knee)
- Increased resting heart rate
- Slower recovery of heart rate
- Decrease in strength performance
- Constant muscle pain or soreness when moving, bordering on pain
Remember, taking a rest day doesn’t mean you’re being lazy. It only means you’re giving your body the strength it needs to get back in the game so you can have fun, be fit and feel fabulous!
Fitness: It’s ALL About You
I’ve always found this to be a strange time of year. Many of us try to soak up what’s officially left of the easy-going summer season while desperately trying to adapt to the faster-paced back-to-the-grind time. Since my last post offered some tips on how to fit fitness into your fall schedule , I thought I’d follow-up with a Motivation Monday boost of encouragement if you’re struggling to make it happen. Remember, deciding to add exercise and healthy choices to your daily routine is about as personal of a decision as you can make. So make sure you’re doing it for yourself and no one else.
As my longtime readers already know, I’ve officially become addicted to the Physique57 workouts I started taking back in April. Aside from the fact that I always feel like I can conquer the world when the 57-total-body-sculpting workout is finished, I also love the positive affirmations offered by the instructors throughout class. While they push us to bang out just one more squeeze of the playground ball with our inner thighs while we squat hundreds of times at the ballet bar, they also bombard us with positive affirmations including:
- We’re stronger than we think
- We should not compare ourselves to what the person next to us is doing
- We should focus on ourselves and what our body is capable of during that workout at that time.
- We should be proud of ourselves for getting out of bed or out of the office for an early morning or lunch-time workout
- We need to remember with each rep and each pulse, we’re helping our bodies get stronger and healthier.
I find myself using some of that self-affirmation during other group exercise classes and even during my independent workouts. Whether I’m pushing through a high interval on the elliptical or combat rope Tabata, I remind myself that I am strong, and focus on how good it feels to expel any bad energy with every exhale and every bead of sweat. I block out the people on the machines around me. It doesn’t matter if they’re climbing a higher hill or lifting heavier free weights while doing the exact same exercise. I focus on maintaining good form and making each move count. I also remind myself how I’ll be able to face whatever awaits after the workout with new energy and a sharper focus.
So, if you’re struggling to get motivated to move more, try to think about how good you feel when you do. What’s the biggest benefit you get from that walk, run, Zumba class or park bootcamp workout? Focus on that feeling and you’ll be amazed how you can stay on track with your goals to have fun, be fit and feel fabulous!
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