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Unprecedented Times

Mar 11

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My Newest Desk Accessory. Can Anyone Else Relate?

To say we’ve arrived at a wacky Workout Wednesday is obviously an understatement. Thanks to the 24-hour news cycle and social media, we’re aware of each and every new COVID-19 case, death and local, national or international lock down as soon they pop up. It’s obviously good to stay informed, but never good to get to a point of paralyzing panic.

I’m not an expert on anything related to this virus, which is no doubt dangerous for the elderly or anyone with a less-than-optimal immune system. However, several people have asked me for my take on whether it’s “safe” to go to the gym right now. In my non-expert opinion, I offer the same top tips I’d offer during cold and flu season:

  • If you feel sick, do everyone a favor and STAY HOME!
  • Wipe down equipment with disinfecting wipes or spray before and after you use it. (Hopefully, your gym has plenty in stock. Kudos to the team at Cruch54th for doing such a stellar cleaning job!)
  • If you must take a group fitness class, try and keep your distance from others in the class. (Attendance is already down at many group classes throughout Manhattan.)
  • Be vigilant about washing your hands with soap and warm water when you arrive and before you leave the gym. You may not have time to shower after a workout, but there’s no excuse for not taking 20 seconds to wash your hands.

With more daylight to work with, you can always opt for a long walk or run in a park or other open space. Many body weight exercises and HIIT workouts can be done at home, including my all-time favorite Tabata workouts. For another option, click here to see my oldie-but-goodie park bench workout. (Just be sure to wash those hands ASAP when you’re done! Maybe even wear gloves while you are touching that bench, and throw them straight into the laundry when you get home.)

Finally, help keep your immune system strong by sticking with those healthy habits you promised to make a part of your daily routine in 2020:
  • Get healthy nutrition from fruits, veggies, whole grains and lean proteins.
  • Drink plenty of water.
  • Get plenty of zzzzzs!

Am I concerned about the Coronavirus? Absolutely, but mainly for my parents and other elderly loved ones. So let’s be sure to take care of ourselves so we can be there for our family and friends if they need us. Wash those hands, stay informed and we’ll all get through this together. Let’s hope we can soon return to our regularly scheduled programming and all those plans to have fun, be fit and feel fabulous!

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New Month, New Simple Healthy Eating Tips

Mar 4

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Prepare Now for a Big Win with Those Healthy Eating Goals

On this Motivation Monday, many of us are dealing with Old Man Winter showing off his strength and the aftermath of some crazy weather from the weekend. The good news is he will eventually give up the good fight and spring will arrive. This in-between time offers a chance to take stock of your health and fitness goals for a new season. I thought I’d use this opportunity to offer three simple tips for getting those healthy eating habits in shape for the season – and all the seasons to come.

  1. Don’t Avoid Your Favorite Foods: All or nothing is never a good option for creating realistic longterm behaviors. Whether your weakness is wine, chocolate, cheese or chips, cutting out our your favorites altogether can lead to a binge where you make up for all or more of the servings of the treats you denied yourself for too long. While I’m not a huge fan of total “cheat days,” going a bit overboard for a special occasion or having that glass of wine after a super stressful day, isn’t going to destroy all your hard work. Remember, one “naughty” meal doesn’t mean throwing in the towel on an entire week of trying to make good choices.
  2. Maintain A Schedule: Habits are formed based on repeated behavior – good or bad. And studies show you can train the body to want to eat at certain times by making those times more routine. I have to eat something every few hours to stay sharp and avoid the not-so-pleasant side effects of being “hangry.” So whether I’m working from home or on location, I make sure I have a few small meal options ready to grab – whether it’s an Isagenix snack bar; fat-fee Greek yogurt and a handful of almonds or a green apple. If you are someone who’d rather eat three meals a day, try and have them at the same time.
  3. Add Strength Training to Your Spring Fitness Routine: I know I’m excited about getting outside for power walks and maybe hitting the tennis courts again once the weather warms up. But remember, the body needs some strength training to maintain or build muscle – which can be lost if you’re focusing on losing weight. This doesn’t mean you have to walk into the nearest gym and pick up the heaviest weights. Starting with the basics including squats, lunges, planks and push-ups – can add some solid bodyweight exercises to the mix. For an “express” option of some simple but effective exercises, click here to revisit why I love Tabata training all year long.

Do you have any new healthy hobbies you’re looking forward to trying this spring? Let me know! Sharing ideas is one of the best ways we can all keep each other on track on the never-ending journey to have fun, be fit and feel fabulous!

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A Christmas Tradition Continues….

Dec 24

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This marks the first Motivation Monday to fall on Christmas Eve since 2012. I can’t think of a better day to share a seven-year-old signature gift from LauraLovesFitness. Keeping up with tradition, this fitness-inspired twist on a holiday classic will also be my last post of 2018. Today I give you a kickboxing addict’s version of…

The 12 Days of Fitness

On the first day of fitness, my workout gave to me…my favorite kind of therapy.

On the second day of fitness, my workout gave to me…two boxing gloves and my favorite kind of therapy.

On the third day of fitness, my workout gave to me…three sets of squats, two boxing gloves and my favorite kind of therapy.

On the fourth day of fitness, my workout gave to me…four minutes of tabatas, three sets of squats, two boxing gloves and my favorite kind of therapy.

On the fifth day of fitness, my workout gave to me…five roundhouse kicks! Four minutes of tabatas, three sets of squats, two boxing gloves and my favorite kind of therapy.

On the sixth day of fitness, my workout gave to me…six speed bag intervals, five roundhouse kicks! Four minutes of tabatas, three sets of squats, two boxing gloves and my favorite kind of therapy.

On the seventh day of fitness, my workout gave to me…seven side kicks, six speed bag intervals, five roundhouse kicks! Four minutes of tabatas, three sets of squats, two boxing gloves and my favorite kind of therapy.

On the eighth day of fitness, my workout gave to me….eight back-fist punches, seven side kicks, six speed bag intervals, five roundhouse kicks! Four minutes of tabatas, three sets of squats, two boxing gloves and my favorite kind of therapy.

On the ninth day of fitness, my workout gave to me…nine jab-cross combinations, eight back-fist punches, seven side kicks, six speed bag intervals, five roundhouse kicks! Four minutes of tabatas, three sets of squats, two boxing gloves and my favorite kind of therapy.

On the tenth day of fitness, my workout gave to me….ten burpee push-ups, nine jab-cross combinations, eight back-fist punches, seven side kicks, six speed bag intervals, five roundhouse kicks! Four minutes of tabatas, three sets of squats, two boxing gloves and my favorite kind of therapy.

On the eleventh day of fitness, my workout gave to me…eleven side planks, ten burpee push-ups, nine jab-cross combinations, eight back-fist punches, seven side kicks, six speed bag intervals, five roundhouse kicks! Four minutes of tabatas, three sets of squats, two boxing gloves and my favorite kind of therapy.

On the twelfth day of fitness, my workout gave to me…twelve reps of lunges, eleven side planks, ten burpee push-ups, nine jab-cross combinations, eight back-fist punches, seven side kicks, six speed bag intervals, five roundhouse kicks! Four minutes of tabatas, three sets of squats, two boxing gloves and my favorite kind of therapy.

Whatever you and your family are celebrating as another year winds down, I wish you a very happy and healthy holiday week ahead. I close with a huge thank you for all the support throughout another year filled with highs and lows. Here’s to ringing in 2019 with a bang (and a punch!) and ushering in all the new chances to have fun, be fit and feel fabulous!

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Gobble, Gobble With Less Guilt!

Nov 19

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It may not be eloquent, but I’m a big fan of yet another old saying: “if it ain’t broke, don’t fix it.” In that vein, I’m dishing out my annual pre-Turkey Day, Motivation Monday inspiration.

Thanksgiving remains my all-time favorite holiday because it’s a day that provides a chance for us to pause and give thanks for all that’s good in our lives. As I continue to reflect on and recover emotionally from the events of last month, I know I have even more to be grateful for this year. And what better way to embrace what’s good than spending quality time with family, friends and plenty of delectable food and drinks?

It’s probably no surprise to learn between the snacking and sitting down for a traditional holiday meal, the Calorie Control Council reports the average American will consume more than 4,500 calories and 229 grams of fat on Thanksgiving Day. (And we won’t even address the leftovers many of us forage on throughout the extended holiday weekend.) 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 some type of exercise are always better than doing nothing. The bonus is you’ll get a mental boost knowing you made an effort prior to the the indulging. 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 or two first thing in the morning. You could also try and sneak out for 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 those 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 smart snack so you don’t go overboard later. Some ideas: non-fat plain Greek yogurt with a handful of almonds mixed in; a green apple with a tablespoon of peanut butter 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 Those Portions! Load up a smaller dish, like one you’d use for salad, for your meal. Start filling it with salad or veggies and then add the protein-rich 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 – and saved room for dessert, of course!
  • Keep Tabs on the Libations! This is the perfect day to follow the every-other-drink plan. Enjoy your libation of choice, followed by a glass of still or sparkling water before moving on to cocktail number two…and so on…
  • Doggie Bags Make Great Favors!  Hosting the holiday get-together? Don’t be shy about giving sending some of the uneaten turkey and trimmings home with your guests.

I wrap this year’s post like the others by extending my heartfelt wishes to all my readers to enjoy a very Happy Thanksgiving! Your support is one of the many things I am thankful for at the holiday, and all year round. 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!

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This Super Simple “Move” Can Help You Stay in the Game

Jan 22

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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!

 

 

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NEVER Stop Mixing It Up!

Jul 24

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All Smiles After Another Kickboxing Class

On this Motivation Monday, I’m feeling a little sad. I can’t believe there’s only one week left in my favorite month of the year. Where is the summer of 2017 rushing off to in such a hurry?

Since I’m a firm believer that this is the season to savor every minute of mood-boosting daylight, I plan to keep these last couple of posts before my annual hiatus as short and sweet as possible. Today, I offer this simple reminder: variety is the spice of life, especially when it comes to your fitness routine. If you haven’t done so yet, I encourage everyone to use the waning days of July to shake things up.

My mom gave me the nudge to mix things up by encouraging me to sign up for ILoveKickboxing classes at a studio near my parents’ house. It’s been five months since I started the kick-butt workouts in the city and I really missed them when I’d visit Mom and Dad for an extended period of time. I finally signed up for some classes last week and in addition to getting my punch-and-kick fix while out on Long Island, I also experienced the benefits of trying out different instructors and class styles. Even within the same workout program, no two fitness instructors are the same. That means you’re bound to enjoy some variety in everything from the music playlists to the exercise selection from the warm up right through the cool down.

Whether it’s trying a new instructor at your favorite group exercise class or moving your Tabata routine to the beach or the backyard, now’s the time to try something new. If you’ve got some outdoor time planned with family or friends, go ahead and toss a football, Frisbee or paddles and a rubber ball in your bag for a game or two. There’s nothing like a little friendly competition to burn a few calories before enjoying those summer cocktails and barbecue favorites.

The great news is there’s still plenty of time left in the season to mix things up to the max and continue your quest to have fun, be fit and feel fabulous!

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Tips & Tools to Have Fun, Be Fit & Feel Fab This Summer

Jul 3

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Wow! Can you believe this is the first Motivation Monday of July? I hope you’re enjoying the start of summer and having some good times with family and friends as we get ready to celebrate the 241st birthday of our great United States of America.

Since I want to let you get back to your holiday fun as quickly as possible, you only need about four minutes to check out the video below where I offer a few tips and tools to help you feel and look your best all summer long. Thanks to Vanity Fair, Fiji Water and Sebastian Professional for giving me the opportunity to represent their products and to the crew at Vidicom in New York City for another smooth production.

Before you dive in to the video, let me wish everyone a safe and Happy 4th of July. Don’t forget the sunscreen and to designate a driver if you’re driving to and from your holiday fun. Here’s to barbecues, burgers, fireworks and all the things that help us have fun, be fit and feel fabulous!

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“Kicking” off 43 With a Bang – and a Punch!

Feb 13

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img_3806On this Motivation Monday, I find myself another year older. Hopefully that means I’m also another year wiser, but it’s probably still too early to tell.

I think it’s safe to say birthdays present the perfect opportunity for reflection. While I reminisced about the many experiences that will forever define my forty-second year on Earth, it was no surprise the most defining moments were those that involved family and friends. Many of those moments were happy ones. Others were the complete opposite. The reality is I begin living my forty-third year missing a few very special people. However, while they’ve been taken from this world physically, the memories of their love and friendship will remain a source for smiles and strength for all the years to come.

I was truly blessed to celebrate another birthday with both my parents. Their love and guidance have made me the woman I am today. I’m equally blessed to say I’ve never felt healthier or stronger – both physically and mentally – than I do right now. That strength was tested many times in the past year as I found myself along with several of my closest friends dealing with some very “grown-up” challenges: Family members suffering from attacks on their physical and mental well-being; sweet children growing up to become troublesome teens; job security growing less secure and relationships breaking up.

In a world filled with so much uncertainty, one thing I can control year after year is how I take care of my body. Exercising and eating healthy continue to help keep my immune system strong even when events and emotions seem overwhelming. Of course, the other “thing” that continues to work for me is embracing the everything-in-moderation mentality. That’s why I refused to feel zero guilt about my birthday snack featuring a chocolate – peanut butter cupcake and a glass of champagne. It felt equally good hitting the healthy reset button the day after my birthday by blending an Isagenix protein shake and hitting the gym.

With ILoveKickboxing Instructor, EJ

With ILoveKickboxing Instructor, EJ

Speaking of the gym, another thing I learn year after year is you’re definitely never too old to try something new. Some of my longtime readers may remember several years ago I enjoyed sparring with my personal trainer Roberto once or twice a week. A hand injury took me out of that game for awhile, but thanks to the recommendation of my gal pal Elisa, I decided to get back into the punching world and signed up for ILoveKickboxing.com.

After one sweat-filled 50-minute class last week, I was riding a crazy endorphin-filled high. I also laughed to myself thinking about how I could have crushed some serious stress if only I had I had started punching and kicking a heavy bag sooner! The class is a cardio, strength and endurance experience featuring boxing gloves, heavy bags and non-stop drills of core exercises ranging from mountain climbers to push-ups as well as solo and partner-friendly rounds of jabs, hooks, upper cuts and kicks. I am excited to add this new workout to my exercise regimen for the year ahead (which still includes Physique57 classes and Tabata training) and see how it helps take my physical and mental strength to another level.

So, I guess this is a roundabout way of saying taking control of your health is something anyone can do at any age or fitness level. Don’t be afraid to strike out and try something new. There’s no doubt the road ahead can trip us up at any time with bumps, twists and turns. Instead of looking back, use the lessons of the past to catapult you into the future and all the opportunities calling you to have fun, be fit and feel fabulous!

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Get Ready to FALL into Fitness!

Sep 6

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Here Comes the Fall!

Here Comes the Fall!

Is it me, or does the time between Memorial Day and Labor Day fly by faster with each passing year? I know the calendar says we still have 16 days until the official start of autumn, but for me, summer ends with Labor Day. Sigh. I hope everyone enjoyed the end of the season and that the new month is off to a strong start.

One thing I love about September is the fact that all the back-to-school buzz makes this the perfect time to re-focus your attention on getting your health and fitness routine in tip-top shape. Maybe you’re thinking: “Laura, are you kidding? I’m too busy trying to get the kids back on a regular schedule, I have no time to even think about working out!” Well, why not turn that challenge into an opportunity? As you help the family re-adjust to the non-summer-Friday work weeks and new start times for school and after-school activities, it’s also the time to fit some fitness into your own routine. Who deserves to carve out some time get that daily dose of much-needed endorphins? The answer is simple – YOU!

Here are some tips to set the pace for a FITASTIC fall ahead:

  • Seek Out New Schedules & Offers:  Group fitness schedules often change in September. Maybe this is the season that total body conditioning class finally fits into your schedule. Be sure to ask about any back-to-school specials, including friends and family rates. This is a great time to make exercise a family affair or schedule bi-weekly workouts with a buddy!
  • Fall Into Healthy Eating Habits: Packing lunch for the kiddies? Add just a few more minutes to the prep time and create some healthy snacks or small meals for yourself. I spend approximately 30 minutes every Sunday slicing and dicing veggies including peppers, celery sticks and carrots and then pack them in reusable containers. I can grab a portion anytime as a healthy snack or side dish or I can mix the veggies with brown rice for a mini-meal. Some of my other favorite go-to eats include raw almonds, green apples and hard boiled eggs.
  • Put It In Writing: If you drive your kids to school or your spouse to the train station, figure out if there’s time immediately following a drop-off or right before a pick-up for a workout. You could hit the gym for a group exercise class, drive a few more blocks to the park for a run or meet a friend for a brisk walk. Typing the activity in to your smart phone task list or putting an old-fashioned sticky note on the fridge is a great visual boost to keep that workout on the schedule.
  • Ten Minutes of Something is Better than Nothing!  As time seems to grow more precious each day, there are plenty of workouts geared toward gaining maximum results in less time.Click here for a refresher on my “Tear-It-Up-in-Ten Circuit”  Do you really only have five minutes to spare? No problem. Click here for a reminder on how you can burn some calories and get the heart pumping with the four-minute Tabata workout.
  • Wardrobe Prep:  Do you help your kids pick out their clothes before they go to bed? Then go ahead and put out your own morning workout gear, too! Put your clothes in the bathroom the night before. It’s usually the first room we visit after we wake up, so if your clothes are staring you in the face, it may be harder to ditch the workout. If you’re exercising after work, pack your gym bag the night before and leave it by the door to grab on your way out. (And don’t forget to grab one of your prepped snacks for some healthy fuel, too!)

Finally, it’s important to remember getting fitness on your schedule and healthy foods into your fridge are two big steps toward a healthier you in the season ahead. During my annual August blogging hiatus, I had many conversations with several different gal pals (who also happen to be great moms) about their frustration over falling off the fitness wagon over the summer. Between keeping the kids entertained and all the BBQs, they found themselves eager to get back into a leaner, meaner routine. I’ll tell you what I told them: leave the “sins of the summer” in the past, but keep the memories close in your heart. Just as the leaves are sure to fall in the days ahead, you’ll soon find yourself back on track with your efforts to have fun, be fit and feel fabulous!

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A Little Support Goes a Long Way!

Jun 27

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My Support Team

My “Support Team”

It happens at this time every year. The temperatures go up and the clothes come off. Everywhere I look, there are people running, biking and boot-camping either on the city streets or throughout Central Park and the other outdoor hot spots all over New York City. I always love seeing people getting their daily dose of endorphins, but there is one sight that pains me: a woman with too big of a bounce in her, uh, step…because she’s not wearing a supportive sports bra!

On this Motivation Monday, I apologize for leaving the guys out of the conversation, but I’ve seen enough to know it’s never a bad idea to remind women about the importance of having the right support above the belt. I often write about replacing your sneakers every six months to ensure you have a solid base for your workouts. Well, breast tissue needs protection, too.

Breasts have zero muscle, but without proper support, the skin and ligaments near the breasts which give them their size and shape can break down and eventually cause sagging. (The kicker: once those ligaments stretch out, they don’t bounce back!) Whatever your size, you will experience some sort of bouncing during exercise. So every woman needs to wear a sports bra whether she’s power walking, full-on running or exercising in any way that involves some bounce.

So, what sports bra works for me? As my repeat readers already know, I’m not a runner. (For all those reading this post who are runners, I’d recommend looking for a combination compression / encapsulation bra for maximum support.) Since I am addicted to things like the elliptical machine, barre classes and Tabata training. For these activities, I’ve recently become a huge fan of the Athleta line of sports bras. The Full Focus (seen in lime green in the photo above) and Double Dare (in fuchsia) bras are made of soft, moisture-wicking material and offer comfortable, yet solid support for everything in my routine from pulsing and squeezing at the Physique57 barre to mountain climbers. The Double Dare bra even has a double vent in the back to keep me feeling cool on the city’s hottest days.

For less intense activities, like a leisurely stroll or serious stretch session, I like tanks with built-in shelf-bras. Then there’s my other new low-impact favorite: the Coobie bra, seen in the above photo with a striped design. I think this may actually be the most comfortable bra I’ve ever worn to date!

Once you find the right sports bra, you can usually expect it to have a six-month lifespan with some good ol’ TLC in the washing and drying department. So, if it’s been six months since you bought your last pair of sneakers, then it might be a good time to make a trip to the workout wear department to find a new sports bra, too. Remember, having the right support for every part of your body is a crucial component on the journey to have fun, be fit and feel fabulous!

 

 

 

 

 

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