How to Flip the Bird to the Halloween Candy Binge! (and other events that test your resolve)

We’re nearing the end of my first 5-Week ‘Change You’ Challenge (it’s going fantastic! Squee!) and at the end of last week’s meet-up, as we were talking about the importance of staying the path before next week’s fit test and measurements, someone gasped, “Oh no! Halloween is this week! I always binge on my kids’ candy!” Then another person chimed in, “And I’ll be drinking! So my guard will be down!” Halloween isn’t the only challenge we’ll face. We will be faced with opportunities that challenge our resolve often. So how do we handle them? Do we stand our ground and resist all temptation? (And say no to every party invitation until the end of time.) Or do we chalk it up as “it’s just one night” and binge away? Here are several tips for dealing with Halloween and other such temptations (including some no-nonsense, tough love advice for those who respond best to a verbal smackdown): 1. Get Full If you’re worried you won’t be able to stop grazing the buffet table once you arrive at a party, eat before you go. Eat a LOT. A lot of high-fiber, nutritious foods. Think protein + veggies + healthy fats. That will ensure you don’t hit the buffet table first thing upon arrival, cutting down on the sheer number of hours you’ll want to stuff your face, and arriving full makes it easier to make sane choices. When you’re starving, everything sounds good. When you’re full, you might still want some of your favorite foods but you’re more able to skip over other options. Get full before you Trick or...

Unilateral Training – Why You Should Get Yourself Some

I played 2 on 2 volleyball with my sister and niece and nephew on Saturday night, using a clothesline as an improvised net! My niece Madelina was my teammate. Madelina: Aunt Laura! I thought you were good! Me: That was 25 years ago! Don’t worry, I got my groove back after a couple of plays! What ‘groove’ I have left, that is. I left most of it back in the 80s. Did you know that if you play sports, you should do a lot of exercises that utilize unilateral movements? This is where you say, “No, Laura, I didn’t know that. Tell me more!” My pleasure.     What Are Unilateral Exercises? Unilateral exercises are movements that work one side of the body at a time, or movements that work the sides in significantly different ways. An example would be the single-leg squat. You might have both feet on the ground, yet in a single-leg squat you will place the majority of your weight, and hence the workload, on only one leg and use the other to assist only as needed for balance. We use unilateral movement constantly in our daily life and especially in sports. Working my legs in this way allowed me to move laterally to get behind the volleyball last night. You should’ve seen me. I was amazing. (I was so-so.) What are the Benefits? Balance, Joint Support & Core Work Unilateral exercises work the small stabilizer muscles that are forced to activate when the body is off balance. This is great news for building core strength that’s needed to work under movement and also resist...

We Rocked the ROC Race!

Last Saturday, I ran my first ever obstacle race! The ROC Race in Chicago, billed as “the craziest 5k of your life!” is the original game show-inspired obstacle run! It’s a 3-mile fun run filled with larger than life obstacle challenges! I hosted a giveaway for two free entries on my website, and fun surprise, one of the winners was my client Toni! So she and I, along with my 17 year old son and Toni’s best friend Chris, met up and ROC’d the ROC Race! The race was just as fun as I hoped it would be! The obstacles varied in difficulty, which made it fun for everyone. Some were easy and just for fun – like giant inflatable slides and a giant bounce house! Others challenged your strength – like the Get It Up (and Over) climbing wall, and the Gorilla bars. Guys. GUYS. Guess what? I did all the Gorilla Bars! I couldn’t do hand over hand, but I didn’t drop – I completed the entire sequence! And then get this – dropped backwards into the pit anyhow. OMG. How annoying! I lost my balance on my dismount. But there was a guy who was coaching me the whole time and that was super cool – “You’ve got great concentration! Keep going! You’re almost there. Steady pace, don’t lose momentum…” That REALLY helped because my grip was giving out but because of his encouragement, I kept at it! When I fell back into the pit, he yelled, “Great job! It counts!” WOO! Then there were obstacles that required balance, agility and coordination – like the Tight...

Total Transformer HiiT Workout!

Who’s in the mood for jumping jacks? Abs? Kettlebell Swings? Wall Sits? Scorpion Push-Ups?!? Bwahahahaaaaa Scorpion Push-Ups. I’m sorry in advance for those! (I’m not all that sorry.) HiiT this workout 3-4 times this week and watch your body transform! You’ll get cardio! You’ll strengthen your abs! You’ll work legs and arms and shoulders and glutes! You’ll curse me until you see results. Then you’ll want to marry me sing my praises.   For this week’s workout you’ll need two light Sandbells, your Dual-Grip Medicine Ball, your Gymboss Interval Timer, and a mat. You’ll also need your game face. And some attitude, yo. If this workout is too difficult for you, be sure to watch the Workout Preview Video below to learn how to modify it! And, I have many more suggestions for adapting this workout to YOUR needs here. Ready? READY? That’s more like it.   Learn the Workout:   Now do it in Real Time!  ...

Beginner-Level HiiT Quickie Workout!

Beginners! This One’s for YOU! We are changing things up a bit with a no-impact beginner-level workout this week! If my Quickie Workouts are too hard for you, this one’s for you! If you’re new to exercise, this one’s for you! If you’re recovering from injury, this one’s for you! If you need a gentle start, this one’s for you! We get the point, Laura. You’ll still work all major muscle groups – legs, glutes, abs, back, and arms – so you’ll build your strength and work your way up to my regular workouts! This Quickie Workout is especially great for anyone with joint pain who can’t handle the usual intensity of the typical workouts shared on the interwebs. Watch it! Try it! Share it! Sing my praises! Name your first-born after me! It was worth a shot. And remember, you don’t have to time your intervals. You can start out gently by doing 10-15 repetitions of each of the exercises, stopping to rest as needed. Gradually increase the reps and gradually decrease the rest time, and soon you’ll be HiiTing my regular Quickies no problem! For this Beginner-Level Quickie, you’ll need two light Sandbells (or dumbbells), paper plates, a chair, and a mat. If you want to time your intervals, you’ll also need your Gymboss Interval Timer! Ready to begin? Let’s do this!  ...