Is anyone else blown away by the fact that this Motivation Monday marks the 10-day countdown to Thanksgiving 2014? In anticipation of the delicious, calorie-loaded holiday, I thought it would be a good time to offer a few easy reminders on how to burn a few extra calories at the gym and keep the diet in check. Paying closer attention to your healthy habits in the days leading up to a holiday or other special occasion is a great way to have less guilt when you do sit down to gobble up the goodies and celebrate!
Move Just a Little Bit More: Three easy ways to burn a few more calories on a daily basis:
- Add one Tabata to your workout. Click here for a refresher on the four-minute high intensity workout formula.
- Jump rope for 30-second intervals (60 for the more advanced fitness fiends) between exercises. If you’re lifting weights, add a jump rope intermission as you move from one machine to the next or every other move.
- Add more steps to your day by taking the stairs and parking your car further away from the entrance to your office or even at the shopping center.
Fast Food Fixes: As seen on a recent episode of the Working Woman Report, here’s a little show-and-tell about how a little prep can go a long way in making healthier food choices.
As we move into this fun, festive and food-filled time of year, it’s good to know some simple choices can help us enjoy the season and still have fun, be fit and feel fabulous!
Well here we are one week into September of 2014. My New York City neighborhood is back to its normal frenetic pace. The kids are back in school and everyone who vacationed outside the concrete jungle are back from their summer hideaways. That means the gyms are crowded again, too. So I figured I’d use this Motivation Monday to remind everyone this is the perfect time to incorporate some fitness into your back-to-reality routine.
Parents are helping their kids deal with new teachers, new schedules and after-school activities. If you’re like me and you don’t have kids, the speed of everyday living tends to amp up a notch thanks to the end of summer Fridays and the beginning of new projects and deadlines. The good news is fitting some fitness into your September routine doesn’t have to be impossible.
Here are some tips to make things a little less overwhelming:
- Set a Time & 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 fitness friend for a brisk walk or game of tennis. Listing the activity in your smart phone calendar or on the daily to do-list stuck to the fridge can offer a visual boost to keep that workout on 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” as featured recently on the Working Woman Report. (Don’t forget to tune in for a new episode tonight at 8:30 pm NYCLife Channel, which is either 25 or 22 depending on your provider.)
- “Fall” Into Healthy Eating Habits: If you pack lunch for the kiddies, why not add just a few minutes to the prep time and make some healthy snacks or meals for yourself? I spend about 30 minutes every Sunday slicing and dicing veggies including peppers, celery sticks and carrots and then pack them in reusable containers or individual plastic bags. I can grab a portion anytime as a healthy snack or as a side to a turkey sandwich. Some of my other favorite on-the-go eats include almonds, low-fat string cheese and non-fat plain Greek yogurt.
- Wardrobe Prep: If you plan to exercise first thing in the morning, put your workout wear 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 Rome wasn’t built in a day. Getting fitness on your schedule and healthy foods into your fridge are two big steps toward a healthier you. If you indulged in more ice cream or margaritas than you planned over the summer, don’t sweat it. It’s a new month, a new season is coming and there will be plenty of chances to get your butt in gear so you can have fun, be fit and feel fabulous!
It’s an exciting Motivation Monday here at LauraLovesFitness!
My worlds of journalism, production and fitness all collide tonight with the debut of the Working Woman Report. The half-hour lifestyle show was created by my talented friend Allison Haunss. We met during our graduate school days at Northwestern University’s Medill School of Journalism and later worked together at News 12 Long Island and News 12 Connecticut. Now in addition to my role at KickedUp Media Group and pursuing work in the voice over world, I’ve joined the Working Woman Report as Senior Producer. I will also serve as the in-house fitness expert, which means you’ll see videos of yours truly showing people how to add some healthy moves to their lives.
The show debuts tonight at 8:30 pm ET on NYC Life, which reaches New York’s five boroughs; Long Island; Westchester; New Jersey…and beyond!
The following is a list of where to find NYC Life based on your cable provider:
- CableVision 22
- Comcast 25
- Time Warner 25
- Verizon / FIOS 25
- Over the Air 25
- RCN 25
- DirecTV 25
To learn more about the show, check out www.workingwomanreport.com In a nutshell, the stories showcase female entrepreneurs from all walks of life and how they’ve made their mark. The overall theme is aimed at empowering women to turn their dreams into reality. Since I’m always promoting how leading a healthy lifestyle can help you tackle your goals, I’m thrilled to reach a new audience about the benefits of incorporating exercise and a well-balanced diet into your daily routine.
Not in the New York area? No sweat! You’ll be able to watch my fitness segments on YouTube. (There’s a tab at the top of this page that takes you directly to the LauraDLovesFitness channel.) If you can tune in, please be sure to set reminders on your calendars or program your DVRs for future Mondays at 8:30 pm to catch more inspiring stories from some fabulous females and to see when I’m back with more fitness moves. Of course, feel free to tell your family and friends about the show and to let me know what you think!
I close with a big thank you to all my readers, family, friends and members of the fitfam who keep me keepin’ on! Here’s to all of the new opportunities that lie ahead for all of us on the never-ending journey to have fun, be fit and feel fabulous!