Happy first Motivation Monday of spring!
Despite the messy start here in New York City, we’ve officially welcomed a brand new season. That means there’s a whole new batch of opportunities to get moving! If you hibernated a bit during the winter, don’t sweat it. It happens to the best of us. Now’s the time to get off the couch, leave the winter blues behind and map out a plan for a FITASTIC season ahead.
The video below offers some ideas for help your spring fitness plans take shape with a little help from Alexia Foods and Cold-EEZE. (Full disclosure: I was a paid spokesperson for this segment, but please note, I would never represent a brand I didn’t believe in!) Remember, mapping out some realistic goals and using the extra daylight can make this spring your best ever filled with plenty of chances to have fun, be fit and feel fabulous!
Recently, I was able to share some springtime health and fitness tips with stations and blog sites around the country. I hope you find some helpful information in the interview I shared below.
Thanks to my wonderful crew at VIDICOM and to LG and Cold-EEZE for giving me the opportunity to spread the world about a whole new season filled with opportunities to have fun, be fit and feel fabulous!
This Motivation Monday brings us just four days away from the official start of the spring of 2015! To be more specific, spring starts on Friday, March 20th at 6:45 P.M. EDT; 5:45 P.M. CDT; 4:45 P.M. MDT, and 3:45 P.M. PD. Yes, I’m pretty excited about it. Then again, after the brutal winter most of us just lived through, who isn’t?
In anticipation of the start of the long-awaited season filled with sunshine and rising temperatures, here are five tips to give your health and fitness routine a spring makeover:
- Set a Realistic Schedule: If you’re fitness routine took a backseat this winter, don’t sweat it. Write down your plans for walks and other outdoor cardio, trips to the gym and group exercise classes. Just don’t write something in for every day of the week or you’ll get frustrated the first day you miss a workout. Start with three days and work up from there.
- Stretch: We’re all excited to get outside and move, but hitting a high-intensity boot camp or basketball game without any type of warm up can be a recipe for disaster. If you’ve been less active than usual during the winter months, focusing on your flexibility training is more important than ever. One idea: warm up with 10 minutes of light cardio, then some dynamic stretches. These include lunges, touching your toes and walking your hands forward, swinging your legs while standing and twisting from side to side. Post-workout, do some static stretches to help your muscles recover – just remember to hold those stretches for 30 seconds.
- Try Something New: Break up your routine and soak up some fresh air with tennis, golf or team up with friends on the weekend for endorphin- and laugh-infused games of dodge ball, kickball or even ultimate Frisbee. You don’t have to be a seasoned athlete to have fun and burn some calories at the same time!
- Clean Out More Than Your Closets: Still have tins of treats from the holidays or boxes of chocolate from Valentine’s Day? Get rid of them. Feel guilty about throwing stuff out? Bring it to the office or some other place where a crowd will devour it quickly. Replenish supplies of raw almonds, beans, quinoa, brown rice, herbal teas, spices and other non-perishable healthy staples.
- Give Your Workout Wardrobe a Makeover: It’s always fun having new duds, so why not get rid of the cotton college t-shirts and sweats and replace them with bright tanks, shorts, cropped pants and other workout wear made from moisture-wicking fabric. For my fellow fitness chicks, it’s a good time to think about replacing your sports bras. If you’re working out a lot, a sports bra has a similar lifespan to your footwear – about six months.
Hang in there just a few more days, and soon we’ll all be launched into a brand new season filled with endless opportunities to have fun, be fit and feel fabulous!
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!’ “