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Summer Fitness Shopping List
Bring on Summer!
On this Motivation Monday, we are six days away from the official start of spring. As you can probably tell from my last few posts, this bona fide beach bunny is very excited about the arrival of my favorite season. So for my last pre-summer post, I thought I’d offer a few fitness-related items to add to your shopping list as you gear up for fun in the sun and new chances to get outside and get moving.
1) Re-usable water bottle: Hydrate, hydrate, hydrate. My rule of thumb is unless you’re playing a sport for 90 minutes or longer, stay away from sugary energy drinks.
2) Sportsfood strips: Whether you’re hitting the trails for a run, the beach for a swim or the park for a picnic, throw a cartridge or two of these no-calorie, no-sugar electrolyte strips in your bag. Click here to see why I never go anywhere without them. (And when you order them, don’t forget to use coupon code Laura for a 15% discount.)
3) Moisture-wicking clothing: Sometimes the gear I wear makes all the difference between sweating it out and throwing in the towel.
3) Portable / non-perishable snacks: Open any of my backpacks or beach bags, and chances are you’ll find almonds, a banana and a protein bars. At this time of year, some of my other favorites to pack in a cooler are celery, watermelon and frozen grapes.
4) Jump rope: My favorite portable workout tool that can be used just about anywhere.
5) New kicks: You may recall I get a new pair of cross trainers twice a year. Since I tend to ask Santa to leave one pair under the tree for me on Christmas Day, this is the time of year I look for the next pair that I can start wearing down.
6) Sunscreen: I did a lot of damage to my skin with all the sun worshiping I did in my teens and 20s. After developing Rosacea in my 30s, I’m much more diligent about protecting my skin. I look for products that are lightweight, waterproof and formulated specifically for sensitive skin.
7) Good tunes: I simply cannot get into my workout without some heart-pounding beats. Here are the five songs currently giving me the biggest boost for cardio, Tabatas and weight training (some are old, some are new):
“Girl Gone Wild (Dave Aude Remix)” – Madonna- “The Walker” – Fitz & The Tantrums
- “Ease off the Liquor” – Timbaland
- “Love Runs Out” -One Republic
- “Bigfoot” – W&W
Now bring on the start of summer 2014 and plenty of sun-filled days and chances to have fun, be fit and feel fabulous right through Labor Day!
My (Annual) Christmas Gift to You
It’s hard to believe this Motivation Monday brings us just two days away from another Christmas! To celebrate, I hope you’ll enjoy my twist on a classic that’s becoming a LauraLovesFitness holiday tradition. I call it “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 stability exercises, 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 endurance boosts, seven stability exercises, 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 ninth day of fitness, my workout gave to me…nine neuromuscular benefits, eight endurance boosts, seven stability exercises, 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 minutes rowing, nine neuromuscular benefits, eight endurance boosts, seven stability exercises, 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 eccentric muscle actions, ten minutes rowing, nine neuromuscular benefits, eight endurance boosts, seven stability exercises, six static stretches, five fitness apps! Four minutes of Tabatas, three sets of squats, two tighter thighs and a big rush of endorphins.
On the twelfth day of fitness, my workout gave to me…twelve reps of lunges, eleven eccentric muscle actions, ten minutes rowing, nine neuromuscular benefits, eight endurance boosts, seven stability exercises, six static stretches, five fitness apps! Four minutes of Tabatas, three sets of squats, two tighter thighs and a super surge of endorphins.
Here’s wishing everyone who celebrates a very Merry Christmas! I’ll be spending time with family and friends and taking a break from blogging til the start of the New Year. Let me use this time to offer a huge thank you to all of my readers for your support during a tumultuous 2013. I’m definitely looking forward to the happy adventures that await in 2014 and continuing the never-ending journey to have fun, be fit and feel fabulous!
Quick-Hit Motivation Monday
We ARE Stronger Than We Think!
Photo by Leslie Hassler
If you’ve been reading my blog for awhile, you know one of the biggest reasons I’ve continued my lifelong love affair with exercise is that it keeps me balanced through times of stress. It never ceases to amaze me how breaking a serious sweat can set my mind straight no matter what’s being thrown at me. No doubt I’ll be relying on that outlet more than ever this week.
My father is having heart surgery tomorrow. While I’m confident everything’s going to be just fine, it’s obviously been a nerve-wracking time. So, on Saturday morning, I made sure I got a Physique57 class in before heading to Long Island to help my parents get ready for the week at the hospital. On Sunday afternoon, after Church, brunch and helping Mom get organized, I took myself to the gym for a 60-minute sweat session. The high-intensity workout on the elliptical trainer and recumbent bike followed by plank and rope Tabatas helped me shake off some tension and cleared my head. As I sit here and type away, I feel a bit lighter and the extended endorphin rush has only positive vibes running through my body. I know everything’s going to be just fine.
So on this particular Motivation Monday, I want to remind everyone that we’re stronger than we think. Life can throw a lot at us, and sometimes it feels like the toughest things hit us all at once. I learned my dad needed surgery two days after the company I worked for since 2005 filed for bankruptcy and let all its employees go. Since then, I’ve been getting up at the same time every morning, staying on a schedule, working out and leaning on friends and family for support. Sticking with that plan of attack is what will get me through the next two weeks, and the two after that and….well, you get the idea.
As a thank you to all of you who’ve been so supportive and left wonderful wishes for me here or on my social media networks, I offer this boost of confidence: Remember, whatever life throws at you this week, you can handle it. Focus on the positive, do what you can to stay healthy and remember, there are always brighter days on the horizon when it’ll be a little easier to have fun, be fit and feel fabulous!
Workout Wednesday: The 12 Days of Fitness Re-Boot
It’s hard to believe this marks the last Workout Wednesday I’m actually working in 2012. As you read this post, I’m in Salem, Massachusetts producing a video shoot, which also marks my last video production for the year.
In an effort to start winding down on a lighter note, and also add a bit of levity to a still difficult time in the wake of the tragedy in Newtown, Connecticut, I’m bringing back one of my “fun” posts from 2011. Hope you enjoy my fitness-minded twist on a holiday classic:
On the first day of fitness, my workout gave to me…a huge rush of endorphins.
On the second day of fitness, my workout gave to me…two tighter thighs and a huge rush of endorphins.
On the third day of fitness, my workout gave to me…three sets of squats, two tighter thighs and a huge rush of endorphins.
On the fourth day of fitness, my workout gave to me…a four-minute Tabata, three sets of squats, two tighter thighs and a huge rush of endorphins.
On the fifth day of fitness, my workout gave to me…five fitness apps! A four-minute Tabata, three sets of squats, two tighter thighs and a huge rush of endorphins.
On the sixth day of fitness, my workout gave to me…six static stretches, five fitness apps! A four-minute Tabata, three sets of squats, two tighter thighs and a huge rush of endorphins.
On the seventh day of fitness, my workout gave to me…seven stability exercises, six static stretches, five fitness apps! A four-minute Tabata, three sets of squats, two tighter thighs and a huge rush of endorphins.
On the eighth day of fitness, my workout gave to me….eight endurance boosts, seven stability exercises, six static stretches, five fitness apps! A four-minute Tabata, three sets of squats, two tighter thighs and a huge rush of endorphins.
On the ninth day of fitness, my workout gave to me…nine neuromuscular benefits, eight endurance boosts, seven stability exercises, six static stretches, five fitness apps! A four-minute Tabata, three sets of squats, two tighter thighs and a huge rush of endorphins.
On the tenth day of fitness, my workout gave to me….ten minutes rowing, nine neuromuscular benefits, eight endurance boosts, seven stability exercises, six static stretches, five fitness apps! A four-minute Tabata, three sets of squats, two tighter thighs and a huge rush of endorphins.
On the eleventh day of fitness, my workout gave to me…eleven eccentric muscle actions, ten minutes rowing, nine neuromuscular benefits, eight endurance boosts, seven stability exercises, six static stretches, five fitness apps! A four-minute Tabata , three sets of squats, two tighter thighs and a huge rush of endorphins.
On the twelfth day of fitness, my workout gave to me…twelve reps of lunges, eleven eccentric muscle actions, ten minutes rowing, nine neuromuscular benefits, eight endurance boosts, seven stability exercises, six static stretches, five fitness apps! A four-minute Tabata, three sets of squats, two tighter thighs and a huge rush of endorphins.
Remember, don’t let the hustle and bustle of the holiday season put the brakes on your plans to have fun, be fit and feel fabulous!
Recharged & Ready for Reality!
Soaking Up the Sea & Sun in Montauk, NY
I don’t think I realized how badly I needed a vacation until it actually started.
Yes, I’m a pretty upbeat and positive human being, but we all have our moments. Between stress at work and in my personal life, I had more than my usual share of those moments over the past several months.
As I start this new work week fueled with more energy than I’ve had in what feels like forever, I believe a lot of that stress got lost at sea in Montauk.
I made a very important decision before escaping the concrete jungle I love to call my home. I left everything behind. My production job, this blog and even the new project I hope to make a serious dent in this fall. (Stay tuned.) Being a creature of habit, I did check my office email a couple of times while I was on the beach. In response to my responses, my boss kindly told me to get back to vacation. So I did. (Thanks, Larry!)
So what did I focus on while I was away? Taking care of myself. That included:
- Working out
- Trying a new Zumba class at the fitness center
- Taking long walks on the beach
- Catching up on back issues of People
- Indulging in a 90-minute massage
- Cutting back on the social media scene
Finally and perhaps most importantly, I also made a point of writing in my journal everyday. Like exercise, writing has always been a cathartic experience. I may be too afraid to say things out loud, but sharing those thoughts on the blank pages of my journal helps me see things more clearly, especially with a little help from an exercise-induced endorphin rush and some sea air.
It was during one of those moments that I wrote my first poem in at least 15 years. I realize I’ve never shared a poem here on my blog, so I hope you’ll indulge me in this shift from the ordinary. Before you dive in, let me say I realize taking week off from work or life may not be possible in your life right now, but make sure you find some time to focus on taking care of yourself amidst the madness we call life. Sometimes an extended workout or escape to the backyard to catch up on some reading is what the body and soul need to recharge so you can have fun, be fit and feel fabulous!
“Wash Over Anew”
Staring out into the black night,
White foam stretches across the sand, only moments after the crash of a wave.
Another crash, another ripple of white foam,
All the while, the bright stars hidden in the city somehow shine down upon me from this night sky.
Each crash, each ripple of white foam, each sparkling star – a reminder –
Good times, bad times
They come and go,
Enter and retreat from this life,
Yet the rhythm of the ocean stays constant , just like the penetrating stare of the stars,
As does the fire burning within us –
The fire we cannot allow to die.
Use your inner strength to keep it aglow –
And just like the sea, the power to retreat and the power to wash over anew,
Lies within.
LauraLovesFitness Turns One!
Yes, I ate the cupcake! (As part of my “Everything-in-Moderation” lifestyle)
Wow! I have NO idea where the year went, but here we are 365 days after my very first post at LauraLovesFitness.com. It’s been a wonderful ride so far and I’m excited to see where the blogging adventure leads to in the days ahead.
Since July 11th, 2011, I’ve published 149 posts on topics ranging from key concepts in core training to the power of positive thinking and the importance of taking care of our mental health while focusing on our physical fitness. There have been express workout routines, music lists, interviews with icons in fitness and show biz, lo-cal cocktail recipes and reassurances for why it’s okay to take a day off from the gym AND indulge in a cupcake once in awhile.
Whether I was sharing my reasons for loving everything from small group training to Tabatas or offering a personal account of why you shouldn’t ignore warning signs like pain and severe fatigue, I wrote each and every post with the same purpose: to motivate people to take better care of themselves. Not everyone likes to exercise. Not everyone wants to choose celery sticks over cheesecake. Yet, if I’ve inspired just one person to go out and find some sort of physical activity that makes him or her feel good or pack frozen grapes instead of chocolate covered ones for that trip to the beach, that’s all I need to truly celebrate my blog’s first birthday!
Here are a few links to some of my personal favorites from the past year. (If you have others that you particularly enjoyed, please let me know!)
- An interview with fitness guru Chris Freytag about the importance of sleep
- Why I love the foam roller
- Why I can’t believe it took me until this year to discover Zumba!
- Motivation for your Workout Wednesday – or any day of the week
- My instant connection with a sledgehammer
Of course, I can’t let this special occasion go by without saying thank you for the support from my family, friends and all my readers. Whether you signed up for a subscription on day one or stop by occasionally to leave a “like,” post a comment or question, I appreciate anyone who takes some time out of a busy day to check in. Moving forward, I’d love to know which topics you’d like to read more about as well as the ones you’d prefer to see less frequently.
I’m also using this as an opportunity to invite fellow bloggers to appear as guests on this site. (If you’re interested, here’s a link to my contact information.) Sharing knowledge in different areas of expertise in the world of fitness, nutrition and overall health and well-being can only help more people on their journey to have fun, be fit and feel fabulous!
Draw In & Squeeze!
Bridges & planks effective only when you draw in and squeeze
- Push-up prep: draw in and squeeze
- To maintain a bridge position: squeeze!
- Single leg exercises or seated lat pull-down: keep that navel drawn in!
All photos by Lauren Bachner
Welcome to the last Workout Wednesday in June!
Whatever your workout includes today or any day of the week, I wanted to share two important cues that apply to virtually every exercise ranging from bridges to barbell cleans: draw in and squeeze. I say these four little words so many times during a session, my clients think I should just put them on a t-shirt and save my breath. So, what exactly do the cues mean?
- Draw in signals activation of the “drawing-in maneuver.” This simple step involves drawing in your belly button toward your spine in order to stabilize your pelvis. (Go ahead, you don’t need to be at the gym to give it a try!)
This action ultimately activates the core muscles needed for stabilization. For you anatomy buffs out there, the six core muscles that fall into the stabilization category are: Transversus Abdominus, Internal Oblique, Lumbar Multifidus, Pelvic Floor Muscles, Diaphragm and Transversospinalis. Many studies indicate people who do not focus on stabilization of the core before strengthening the muscles that comprise 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 benefits of the drawing in maneuver, however, reach beyond the core itself. That’s because the benefits of having a strong core reach far beyond the mid-section of your body. Remember, 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. It boils down to this: a strong core sets the stage for a strong body overall.
- Squeeze is the one-word directive for contracting the glutes.
The glutes are some of the most powerful muscles in the body, but most people simply don’t get enough glute work on a daily basis. For the purpose of this post, we’ll assume you’re doing all you can on the flexibility front to avoid compensations by overactive muscles that prevent the glutes from “firing” as they should. Now whether you’re moving on to “traditional” circuit training or a push-up Tabata derby, you want to make sure you keep the glutes engaged in your workout.
Remember, if the glutes don’t get to function as the prime mover on exercises like squats, not only does the butt-kicking exercise become pretty much ineffective for your tush, you’re also putting yourself at risk for low back pain and potential injury.
Don’t underestimate the impact a couple of simple steps can make in your fitness routine. Like so many other parts of life, it’s the little things you do when you workout that can help you have fun, be fit and feel fabulous!
Fast Take Friday
TGIF!
In anticipation of the sunny, summery weekend they’re predicting here in New York City, I thought I’d wrap up the work week with a list of some of newest favorite iTunes. I’ll be listening to them during my workouts and chill time between now and Sunday. Enjoy!
Energy for the Elliptical or Tabatas (No rhyme or reason on music genres here, the tracks just keep me moving!):
- “How You Like me Now” The House That Dirt Built (I can’t get this song out of my head since recently seeing the movie “Horrible Bosses”!)
- “Unconditional Love” (feat. Melissa Loretta) Amurai
- “Titanium” (feat. Sia) David Guetta
- “Let’s Go” (feat. Ne-Yo) Calvin Harris
- “Scream” Usher
- “Looks That Kill” Motley Crue
- “Shout 2000” Disturbed
- “The Final Countdown” Europe
- “In de Ghetto” Crystal Waters
Mellow music for cooling down, stretching or sitting at the pool, beach or backyard:
- “Empty Streets” Late Night Alumni
- “Like a Waterfall: Flipside Ambient Remix” JES
- “Change Your Mind: Chill Version” (feat. Kyler England) Sunlounger
- “Complicated” Paul van Dyk
- “Everything” (feat. JES) Tiesto
- “Me & You: Dimitri Andreas & Madox Remix” (feat. Rami) Mr. Sam
- “Show Me” DJ Encore
I’ve said it before and I’ll say it again: good music is one of the things that keeps me motivated to move. I’m always looking for recommendations, so please don’t hesitate to share some of the tracks on your playlists. Here’s to the weekend ahead filled with good tunes, good times and plenty of reasons to have fun, be fit and feel fabulous!
Tabata Training
This week marks the start of round two of the “Ultimate Fitness Experience” small group training class. For the next four weeks, Roberto Murichi will continue to push us to perform kick-butt exercises including burpees, kettlebell swings and push-ups. While I’ve been writing about my experiences in the class, I’ve only scratched the surface when it comes to describing a key component: the Tabata Method.
= 1 Tabata
4 Minutes of Rings
The idea behind the Tabata is this: you perform four minutes of work at high intensity. That breaks down to doing as many reps as you can for 20 seconds straight and resting for 10 seconds. You repeat the cycle eight times.
Sounds simple, right? Well, after a couple of cycles of pushing out as many push-ups, squats or sledgehammer swings as you can, no doubt you’ll feel your heart racing and the sweat starting to pour.
Tabata training gives you lots of mix-and-match options. You can perform a single exercise for one 4-minute Tabata, followed by another exercise and another four-minute Tabata. Or you could try four cycles of squats followed by four cycles of push-ups. Last week, Roberto set up five stations of five different exercises and we had to get through one Tabata at each station. The scenario offered 20 minutes of hard work:
- Rings
- Sledgehammer swings
- Squats
- Sit-ups
- Ropes
There’s lots of debate surrounding whether Tabatas and other types of high-interval training are okay for the fitness beginner. Based on my personal experience, I can tell you my strength and endurance gains took a serious hit last year thanks to a foot injury that put me on the sidelines for several months. When I started working back up to my normal routine, I had a hard time getting through Tabatas. So, for all you fitness newbies, click here for an article I found featuring some suggestions about Tabatas for beginners.
Like any other activity, mixing things up in your workout is a great way to stay motivated to keep moving. Whether it’s Tabata Training, a new group exercise class or a new path for your next run, adding some variety to your exercise routine is a surefire way to have fun, be fit and feel fabulous!
The 12 Days of Fitness
Happy Friday everyone! Hope you enjoy my twist on a holiday classic:
On the first day of fitness, my workout gave to me…a big rush of endorphins.
On the second day of fitness, my workout gave to me…two tighter thighs and a big rush of endorphins.
On the third day of fitness, my workout gave to me…three sets of squats, two tighter thighs and a big rush 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 big rush 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 big rush 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 big rush of endorphins.
On the seventh day of fitness, my workout gave to me…seven stability exercises, six static stretches, five fitness apps! Four minutes of tabatas, three sets of squats, two tighter thighs and a big rush of endorphins.
On the eighth day of fitness, my workout gave to me….eight endurance boosts, seven stability exercises, six static stretches, five fitness apps! Four minutes of tabatas, three sets of squats, two tighter thighs and a big rush of endorphins.
On the ninth day of fitness, my workout gave to me…nine neuromuscular benefits, eight endurance boosts, seven stability exercises, six static stretches, five fitness apps! Four minutes of tabatas, three sets of squats, two tighter thighs and a big rush of endorphins.
On the tenth day of fitness, my workout gave to me….ten minutes rowing, nine neuromuscular benefits, eight endurance boosts, seven stability exercises, six static stretches, five fitness apps! Four minutes of tabatas, three sets of squats, two tighter thighs and a big rush of endorphins.
On the eleventh day of fitness, my workout gave to me…eleven eccentric muscle actions, ten minutes rowing, nine neuromuscular benefits, eight endurance boosts, seven stability exercises, six static stretches, five fitness apps! Four minutes of tabatas, three sets of squats, two tighter thighs and a big rush of endorphins.
On the twelfth day of fitness, my workout gave to me…twelve reps of lunges, eleven eccentric muscle actions, ten minutes rowing, nine neuromuscular benefits, eight endurance boosts, seven stability exercises, six static stretches, five fitness apps! Four minutes of tabatas, three sets of squats, two tighter thighs and a big rush of endorphins.
Wishing everyone a wonderful weekend, and remember, don’t let the hustle and bustle of the holiday season put the brakes on your plans to have fun, be fit and feel fabulous!
lauralovesfitness 