Music Gets you Movin'

I like music. I like to listen to it while I get ready for my day, walk the streets of New York, ride the subways, do my laundry, wash the dishes...Just about any time really. I need music. It's a part of who I am and it's also a part of my workouts. I find that when I go out for a run and my ipod unexpectedly runs out of battery, I feel left high and dry, having to finish the workout without my partner. My motivator. My friend! Ok, ok, I'm being a bit dramatic. But seriously, how people workout without music is beyond me. It always gets me going and pushes me beyond my perceived limits every time I hit the gym or the running trail.

I read a study in which 12 healthy male college students were asked to bike while listening to six popular music tracks with different tempos for each song. When the bikers listened to faster music that they enjoyed listening to, their distances covered increased as the time taken to cover those distances decreased. Respectively, as the music slowed, so did their speeds as their distances decreased. Proof in the puddin' that when you listen to faster music that you dig, your exercise performances only gets better. Throw on your ipod and get out there!

Here are my 10 favorite workout tunes that get me going every time. Feel free to copy, paste, and download for a more rockin' workout.

1) Summerfish -Leonid Rodenko featuring Daniella

2) White Lies- Paul van Dyk

3) Cry for You- September

4)Knock You Down- Keri Hilson and Kanye West

5) Vivrant Thing- Q-Tip

6) Hustle Blood- Big Boi feat. Jamie Foxx

7) Calabria 2006- Enur feat. Natasha

8) 15 Step-Radiohead

9) Money to Blow- Drake

10) Don't Leave Me This Way- Thelma Houston

Be Well!

Blog Feature

I was recently featured as a "Weekly Woman Entrepreneur" on a blog with the company Embarkability-a company that empowers young women to start their own businesses. If you have the time, please check it out here. If you check it out and you pass along my name as a referral, you and the person you referred to me will get an additional 10% off a package of 10 sessions or more. Just mention the article!

Thank you so much for taking the time to read!

Be Well!

Labor Day Fun

It's Labor Day Weekend. Horray! Since I just spent a week on vacation, I won't be getting out of dodge like most people tend to do when there's an extra day off of work to enjoy. I have a feeling that Manhattan will be pretty barren as most city dwellers are heading out to enjoy the weekend marking the end of summer. That's cool. I'll hold down the fort here. :-)

As you might have read from my last blog post, sometimes, taking time off of your workout can be beneficial for you. Other times, it can be a hinderance. You might have just started your fitness regime and you're worried that a long weekend away can stunt your weight loss goals. You know that going to the gym will be tough and you'll be drinking or eating a lot more calories than you're used to. I say enjoy yourself and your time off, and try not to get too bogged down by the change in your routine. Don't go overboard but have fun! You can also follow some tips below to help do some damage control, and still rock out the good times with friends and family during your trip.

• Always eat breakfast. Sometimes when we're off our normal routine, breakfast is the first thing to go. It's the most important meal of the day! It breaks the fast that you've experienced while sleeping, and kick starts your metabolism for the day. You'll consume less calories throughout the day and get your body going.
• Watch your alcohol consumption. It's easy to forget how much you're drinking when you're having fun, out and about on vacation or at a party with friends. Consider having a glass of water or seltzer between each drink. It will slow you down and hydrate you too.
• Be active! Go on a hike. Visit the gym at your hotel or see if they offer any fitness classes. Go for a morning walk. Rent a bike and explore where ever you're visiting while cycling. Go for a jog, play frisbee, or swim at the beach. Whatever it is, do something you find fun to get your body moving and it won't feel like a workout.
• Watch your portions. It's easy to loose sight of how much you're munching on when you're having a good time with friends and family and the snacks are plentiful. Just be cognizant and don't go overboard. Also, eating veggies and fruit instead of chips or cookies can be good options when you're trying to watch your calories.

I hope you enjoy your weekend, where ever you might be headed. Have fun, be mindful, and Be Well!

What Does Your Bod Need on Vacation?

I recently returned from a trip to Costa Rica. Oh. My. God. If heaven needed a model, the Tabacon Luxury Hotel and Grand Spa in La Fortuna de San Carlos would be it. And this is where I spent my trip. The beauty of this place, surrounded by the rain forest and located in the Arenal Volcano National Park, is indescribable. You have to see to believe, my friends. Not even this picture to the left does this place justice.

While in Costa Rica, I zip lined through the rain forest, took the most amazing yoga class in an open air bungalow (again, in the middle of the rain forest), and most importantly had the opportunity to relax and rejuvenate. I felt lucky.

If you're like me and you workout 5 or more days per week, your body can take a beating if you don't rest it. It can also hit a plateau point where (if your goal is weight loss or muscle gain, not maintenance) it starts taking the path of least resistance and you're not seeing results (i.e. you aren't seeing changes in the mirror or in the fit of your clothing, and you no longer feel sore after your workouts). This is where taking a week off from your routine can actually be beneficial. You will give your muscles the opportunity to "forget" the workouts, chill out, and when you resume your routine, break down muscle fibers again and then build them back up once more. Just as much as your head might need a break from the daily grind by taking a vacation, so might your body. When I returned from my trip, I took a Total Body Conditioning class at my gym that usually doesn't make me feel too sore the next day. After taking a week off, I started to feel sore during the class!

Try to stay in tune with your body and listen to what it needs. Maybe a vacation is the perfect opportunity to workout every day if you don't have the time to fit in as much exercise as you'd like in daily life. In that case, before booking a hotel, make sure there is a gym on site. Perhaps there are even fitness classes or personal trainers available to you. These days, you can book healthy retreats that focus solely on fitness throughout your stay. Click here for some examples. Stay tuned for my next blog about keeping healthy and fit while traveling. For now, Be Well!