BIG Announcements: New website, Zumba classes & more...

I've got some big news and today, good things are happening in threes!

Fancy new diggs: The Piece o' Cake blog has moved to a new website that you can find here. I needed a place to offer my nutrition services and post my Zumba® schedule and had been dragging my feet on building a new website for the longest time. It's finally here, so go check it out! Never fear, I'll still be blogging about nutrition, health, food & fitness. That includes the juicy stuff I know you love, like inexpensive or truly unique workouts, new recipes (including tasty vegetarian and vegan dishes) and my views on the latest diet trends. 

Zumba® summer event: Next month, I am offering two half-price, hour-long Zumba® classes down near Astor Place at 440 Studios (in Manhattan). 

I've got some big news and today, good things are happening in threes!

Fancy new diggs: The Piece o' Cake blog has moved to a new website that you can find here. I needed a place to offer my nutrition services and post my Zumba® schedule and had been dragging my feet on building a new website for the longest time. It's finally here, so go check it out! Never fear, I'll still be blogging about nutrition, health, food & fitness. That includes the juicy stuff I know you love, like inexpensive or truly unique workouts, new recipes (including tasty vegetarian and vegan dishes) and my views on the latest diet trends. 

Zumba® summer event: Next month, I am offering two half-price, hour-long Zumba® classes down near Astor Place at 440 Studios (in Manhattan). 

5 Tips to Avoid Coming Home from Vacation with Souvenir Pounds!

At this time every year I just can't help but write about travel. Not only is everyone planning and setting off on vacation, not only do I have a major passion for seeing the world, but I also love sharing my tips for eating well and staying in shape while having an adventure and not feeling like you are missing out on anything.

I was bitten by the travel bug when my husband (then boyfriend) and I celebrated our college graduation by backpacking Western Europe for four weeks. Over the years, I've learned that I get the most out of a trip, and come home feeling the best, when I take a whole mind & body approach to my travels by combining the adventure of seeing the world with the rejuvenating benefits of healthy eating and staying active. Here's how to discover new cultures, get some R&R and still make healthy choices.

At this time every year I just can't help but write about travel. Not only is everyone planning and setting off on vacation, not only do I have a major passion for seeing the world, but I also love sharing my tips for eating well and staying in shape while having an adventure and not feeling like you are missing out on anything.

I was bitten by the travel bug when my husband (then boyfriend) and I celebrated our college graduation by backpacking Western Europe for four weeks. Over the years, I've learned that I get the most out of a trip, and come home feeling the best, when I take a whole mind & body approach to my travels by combining the adventure of seeing the world with the rejuvenating benefits of healthy eating and staying active. Here's how to discover new cultures, get some R&R and still make healthy choices.

FREE Workouts all Summer Long in NYC

I love summer in the city. I love that the weather is finally comfortable enough for me, someone who is always cold, to skip the subway and walk all of Manhattan, from downtown to uptown, morning to night. I love August, when tourists and locals alike leave town and suddenly the city is quiet and peaceful. Most of all, I love all the great free events that return each May. I feel so connected to my city when I'm enjoying an evening Jazz performance or yoga class in one of our public parks.

One of the best things about these summer offerings is the free outdoor group exercise classes. Offered all summer long, they are a great introduction to a new fitness activity and an opportunity for starting healthy new habits in a stress-, judgement-, and commitment-free environment, surrounded by the energy and beauty of NYC.

I love summer in the city. I love that the weather is finally comfortable enough for me, someone who is always cold, to skip the subway and walk all of Manhattan, from downtown to uptown, morning to night. I love August, when tourists and locals alike leave town and suddenly the city is quiet and peaceful. Most of all, I love all the great free events that return each May. I feel so connected to my city when I'm enjoying an evening Jazz performance or yoga class in one of our public parks.

One of the best things about these summer offerings is the free outdoor group exercise classes. Offered all summer long, they are a great introduction to a new fitness activity and an opportunity for starting healthy new habits in a stress-, judgement-, and commitment-free environment, surrounded by the energy and beauty of NYC.

I Won't Leave Home Without THIS...

Before I became an RD I was doing the same thing everyone else is: trying to balance work, school, family and a social life with taking care of my body and mind. Heck, I'm still trying to do all those things! I used to load up on all the free health and fitness magazines that I got from my media jobs and I'd tear out pages about 15-minute workouts and fast healthy snacks.

My friends and co-workers saw my passion and would always ask me to share my secrets. As a dietitian, I still get that question: "What do YOU do?" People always want to know what I eat, where I work out and how I fit cooking and exercise into my own busy schedule. 

Today, I'm taking another page from my favorite magazines to show you what I do to stay healthy & fit even when things get hectic. 

Before I became an RD I was doing the same thing everyone else is: trying to balance work, school, family and a social life with taking care of my body and mind. Heck, I'm still trying to do all those things! I used to load up on all the free health and fitness magazines that I got from my media jobs and I'd tear out pages about 15-minute workouts and fast healthy snacks.

My friends and co-workers saw my passion and would always ask me to share my secrets. As a dietitian, I still get that question: "What do YOU do?" People always want to know what I eat, where I work out and how I fit cooking and exercise into my own busy schedule. 

Today, I'm taking another page from my favorite magazines to show you what I do to stay healthy & fit even when things get hectic. 

Piece o' Cheesecake: A Gym Membership for Under $5 A Week!

Are you hungry for a second slice o' cake? Because I've got a bonus blog post for you this week, from my New York City-focused series, Piece o' Cheesecake. I've got a hot tip on one of my favorite things: cheap workouts! This deal may be ending soon so I couldn't wait until next week to share it with you.

I knew that Planet Fitness had partnered with one of my favorite shows, NBC's The Biggest Loser. I also knew that they had recently arrived in the Chelsea neighborhood in Manhattan at 158 W 27th street between 6th and 7th avenues. What I didn't know was that they offer insanely low deals on gym membership at their clubs!

Are you hungry for a second slice o' cake? Because I've got a bonus blog post for you this week, from my New York City-focused series, Piece o' Cheesecake. I've got a hot tip on one of my favorite things: cheap workouts! This deal may be ending soon so I couldn't wait until next week to share it with you.

I knew that Planet Fitness had partnered with one of my favorite shows, NBC's The Biggest Loser. I also knew that they had recently arrived in the Chelsea neighborhood in Manhattan at 158 W 27th street between 6th and 7th avenues. What I didn't know was that they offer insanely low deals on gym membership at their clubs!

Piece o' Cheesecake: Run Free!

Last week we discussed The Secrets to Resolutions You Can Actually Keep. If your new year's resolution includes getting more exercise or running more, or if you are a regular runner, then this week's blog may be for you. This week features my latest post in the Piece o' Cheesecake series, New York-specific blog posts for the best in healthy eating and free, cheap & unique workouts around New York City. And today we are talking about the many free run clubs offered around Brooklyn and Manhattan (as well as nationwide). Check it out: 

Last week we discussed The Secrets to Resolutions You Can Actually Keep. If your new year's resolution includes getting more exercise or running more, or if you are a regular runner, then this week's blog may be for you. This week features my latest post in the Piece o' Cheesecake series, New York-specific blog posts for the best in healthy eating and free, cheap & unique workouts around New York City. And today we are talking about the many free run clubs offered around Brooklyn and Manhattan (as well as nationwide). Check it out: 

Make a Fitness Tradition

The holiday season is probably the biggest time of year for traditions. Just yesterday, my family and I gathered together for the traditional Christmas-time assembling of the pasteles (a Latin American dish typically comprised of a soft, savory green banana mixture wrapped around a meat filling). We make enough for all the households to split, store in our freezers and eat throughout the year. 

Traditions can be very hard to resist. Once we get in the habit of doing something at the same special recurring moments, those habits come to represent the moment and we may come to view them as inseparable from the time. While long-held traditions play an important role in our histories, families & memories, my favorite kind are the new traditions. The ones we are inspired to create somewhere along the way, as we move through life.

Today I'm inspired to share a tip with you for making fitness easy and fun by harnessing the irresistible power of traditions. Traditions can be about anything. They can be made for any reason, at any time. So then, why not make a fitness tradition?

The holiday season is probably the biggest time of year for traditions. Just yesterday, my family and I gathered together for the traditional Christmas-time assembling of the pasteles (a Latin American dish typically comprised of a soft, savory green banana mixture wrapped around a meat filling). We make enough for all the households to split, store in our freezers and eat throughout the year. 

Traditions can be very hard to resist. Once we get in the habit of doing something at the same special recurring moments, those habits come to represent the moment and we may come to view them as inseparable from the time. While long-held traditions play an important role in our histories, families & memories, my favorite kind are the new traditions. The ones we are inspired to create somewhere along the way, as we move through life.

Today I'm inspired to share a tip with you for making fitness easy and fun by harnessing the irresistible power of traditions. Traditions can be about anything. They can be made for any reason, at any time. So then, why not make a fitness tradition?

Train for Success...In Your Career & In Life

An excellent article from Harvard Business Review suggests that "endurance, strength, flexibility, self-control, and focus" are just as important as strong cognitive skills in achieving an "ideal performance state" at work. While the article is from 2001, there is nothing outdated about the theory.

Rituals and healthy habits (working out, eating a healthy diet and getting enough sleep) allow us to oscillate between sharp focus and periods of recovery, which is necessary to avoid burnout and to provide room for inspiration and creativity.

Positive thinking, music, meditation, visualization and having a strong spiritual foundation are all part of the strategy. 

An excellent article from Harvard Business Review suggests that "endurance, strength, flexibility, self-control, and focus" are just as important as strong cognitive skills in achieving an "ideal performance state" at work. While the article is from 2001, there is nothing outdated about the theory.

Rituals and healthy habits (working out, eating a healthy diet and getting enough sleep) allow us to oscillate between sharp focus and periods of recovery, which is necessary to avoid burnout and to provide room for inspiration and creativity.

Positive thinking, music, meditation, visualization and having a strong spiritual foundation are all part of the strategy. 

Workout tip: Gimme 20!

Sometimes just getting together the motivation to work out is too much. On those days when you know you should work out but you just can’t convince yourself to get going, make it easier for yourself to take the first step by setting a simpler goal, that doesn’t feel so insurmountable. Tell yourself you only have to do 20 minutes or you don’t have to stay for the entire exercise class. For many, this is enough to get us going and once you’ve already started working out you will likely find that you don’t mind doing more than the first 20 minutes or staying for the entire class. Sometimes getting started with something is the hardest part and once you’ve gotten past that first part, the rest is easy.

Image: Suat Eman / FreeDigitalPhotos.net

Sometimes just getting together the motivation to work out is too much. On those days when you know you should work out but you just can’t convince yourself to get going, make it easier for yourself to take the first step by setting a simpler goal, that doesn’t feel so insurmountable. Tell yourself you only have to do 20 minutes or you don’t have to stay for the entire exercise class. For many, this is enough to get us going and once you’ve already started working out you will likely find that you don’t mind doing more than the first 20 minutes or staying for the entire class. Sometimes getting started with something is the hardest part and once you’ve gotten past that first part, the rest is easy.

Image: Suat Eman / FreeDigitalPhotos.net

Frugal fitness: working out doesn't have to cost a lot

I love these tips from the Mayo Clinic on how to stay fit without spending a ton of money on a gym membership or expensive exercise equipment. There are many people out there who think that if they can't afford to join a gym or purchase a treadmill, then all hope is lost for them and they give up on the idea that exercise can fit into their lives too. This article shows that there are so many free or cheap ways to stay fit that spending a lot of money on equipment, memberships and classes is unnecessary. Start by just moving more: make time for a brisk walk each day or just tackle the vacuuming or lawn mowing that you have to do anyway. Many pieces of exercise equipment can be pretty cheap (think dumbbells, jump ropes & exercise DVDs) but if you'd prefer not to spend the money on these items, canned goods straight out of your pantry make pretty great dumbbells and any short, stable & sturdy stepstool can be great for aerobic activity. If you would like to be able to take a class or use gym equipment, look into your local schools, community centers and fitness centers to find out what discounts they may offer. On a recent trip to Portland, OR I noticed that most of the yoga studios offered a few "community classes" per week, where the cost of the class was often half the cost, more or less, of a regular drop-in class. Here in NYC, many gyms, yoga studios, dance schools and fitness centers offer free classes from time to time to potential new members and students, with no strings attached. And right now, Lululemon Athletica is hosting twice-weekly free yoga classes in Bryant Park.

Check out the full Mayo Clinic article, entitled "Fitness for less: 4 low-cost ways to shape up," for more tips on staying fit without spending a lot.

Image: federico stevanin / FreeDigitalPhotos.net

I love these tips from the Mayo Clinic on how to stay fit without spending a ton of money on a gym membership or expensive exercise equipment. There are many people out there who think that if they can't afford to join a gym or purchase a treadmill, then all hope is lost for them and they give up on the idea that exercise can fit into their lives too. This article shows that there are so many free or cheap ways to stay fit that spending a lot of money on equipment, memberships and classes is unnecessary. Start by just moving more: make time for a brisk walk each day or just tackle the vacuuming or lawn mowing that you have to do anyway. Many pieces of exercise equipment can be pretty cheap (think dumbbells, jump ropes & exercise DVDs) but if you'd prefer not to spend the money on these items, canned goods straight out of your pantry make pretty great dumbbells and any short, stable & sturdy stepstool can be great for aerobic activity. If you would like to be able to take a class or use gym equipment, look into your local schools, community centers and fitness centers to find out what discounts they may offer. On a recent trip to Portland, OR I noticed that most of the yoga studios offered a few "community classes" per week, where the cost of the class was often half the cost, more or less, of a regular drop-in class. Here in NYC, many gyms, yoga studios, dance schools and fitness centers offer free classes from time to time to potential new members and students, with no strings attached. And right now, Lululemon Athletica is hosting twice-weekly free yoga classes in Bryant Park.

Check out the full Mayo Clinic article, entitled "Fitness for less: 4 low-cost ways to shape up," for more tips on staying fit without spending a lot.

Image: federico stevanin / FreeDigitalPhotos.net

For better health, lose weight with healthy diet & exercise

The May 2010 issue of Shape magazine notes that a study published in Medicine & Science in Sports & Exercise has found that women who lose weight with a combination of healthy diet & exercise saw greater health benefits compared with women who lost a similar amount of weight using only a healthy diet. In the study, the women who both reduced their caloric intake and worked out five days a week improved their cholesterol & blood pressure levels and increased their life expectancy by ~19%. The other group of women, who only decreased their caloric intake, lost about 10% of their body weight over six months (as did the first group), but did not see the same health benefits. So, if you're already making healthy dietary changes in your life but are not exercising, see what you can do to add a few workouts a week into your regular routine. Use the label cloud in the left frame, or click here, to find other posts I've written that provide tips on making working out easier (e.g., get a workout buddy, take up a simple walking habit, workout while watching TV, workout with your family, etc.).

Image: Andy Newson / FreeDigitalPhotos.net

The May 2010 issue of Shape magazine notes that a study published in Medicine & Science in Sports & Exercise has found that women who lose weight with a combination of healthy diet & exercise saw greater health benefits compared with women who lost a similar amount of weight using only a healthy diet. In the study, the women who both reduced their caloric intake and worked out five days a week improved their cholesterol & blood pressure levels and increased their life expectancy by ~19%. The other group of women, who only decreased their caloric intake, lost about 10% of their body weight over six months (as did the first group), but did not see the same health benefits. So, if you're already making healthy dietary changes in your life but are not exercising, see what you can do to add a few workouts a week into your regular routine. Use the label cloud in the left frame, or click here, to find other posts I've written that provide tips on making working out easier (e.g., get a workout buddy, take up a simple walking habit, workout while watching TV, workout with your family, etc.).

Image: Andy Newson / FreeDigitalPhotos.net

Piece o' Cupcake: Whole Family Fitness

Just as adults need regular exercise, children need daily physical activity too. For the most part, exercise for children is about play: getting out and running around and playing sports and games; however, finding creative ways to have the whole family get moving together fulfills physical activity needs for both parents and children, and provides valuable bonding time for the whole family. One idea is for the whole family to get involved in the same sport or activity, such as karate or swimming, by taking classes either together or individually (you can still bond over the new moves you're all learning). It doesn't have to be so formal though. Here, Parents magazine provides tips on "10 Ways to Exercise as a Family," including going for pre- or post-dinner walks and having a dance party in your own living room.

Just as adults need regular exercise, children need daily physical activity too. For the most part, exercise for children is about play: getting out and running around and playing sports and games; however, finding creative ways to have the whole family get moving together fulfills physical activity needs for both parents and children, and provides valuable bonding time for the whole family. One idea is for the whole family to get involved in the same sport or activity, such as karate or swimming, by taking classes either together or individually (you can still bond over the new moves you're all learning). It doesn't have to be so formal though. Here, Parents magazine provides tips on "10 Ways to Exercise as a Family," including going for pre- or post-dinner walks and having a dance party in your own living room.

Did You Know?: Walking may lower women’s stroke risk

According to this article from Time.com, a new study from the American Heart Association suggests that walking may lower women’s risk of stroke. The greatest benefit, with a 37 percent decreased risk of stroke (vs. women who did not walk), appeared to go to those women who reported walking “briskly,” i.e., at a pace at which one “should be able to talk — but not sing.” Women who walked at least two hours per week at any pace showed a 30 percent decreased risk. The study also tested various vigorous activities but did not find a link between these activities and reduced stroke risk. What makes this good news great is that walking is so convenient. It’s free, requires little more than some supportive footwear, and can be done anywhere and at any time: in the city, in the country, on your lunch break or on vacation. So what are you waiting for? Take a hike!

Time Website

American Heart Association Website

According to this article from Time.com, a new study from the American Heart Association suggests that walking may lower women’s risk of stroke. The greatest benefit, with a 37 percent decreased risk of stroke (vs. women who did not walk), appeared to go to those women who reported walking “briskly,” i.e., at a pace at which one “should be able to talk — but not sing.” Women who walked at least two hours per week at any pace showed a 30 percent decreased risk. The study also tested various vigorous activities but did not find a link between these activities and reduced stroke risk. What makes this good news great is that walking is so convenient. It’s free, requires little more than some supportive footwear, and can be done anywhere and at any time: in the city, in the country, on your lunch break or on vacation. So what are you waiting for? Take a hike!

Time Website

American Heart Association Website

Do One Thing: Start your day with a stretch

According to Dr. Mehmet Oz, one of the "7 Deadly Habits You Need to Break Now" is not stretching in the morning before starting your day. A morning stretch helps to release stress first thing, so you start off your day on the right foot. An easy and invigorating stretch for the whole body is the Sun Salutation, a series of poses often used to warm the body at the start of a yoga session, but that can also be used as a practice in and of itself. It is a way to get the whole body awake and prepared for the day, that almost anyone of any age can do, anywhere and without any equipment. Here, YogaJournal.com provides demonstration videos for three variations on the Sun Salutation, including one for beginners. Select the variation that most appeals to you and tomorrow morning, give it a shot! See how many rounds you can get through on the first day and set yourself a goal to aim for going forward; maybe you'll try to fit in 10 rounds, or 10 minutes worth, each morning.

Alternatives: create your own morning stretch or choose another of Dr. Oz's 7 Deadly Habits to correct in your own daily life as your "Do One Thing."

Image: federico stevanin / FreeDigitalPhotos.net

According to Dr. Mehmet Oz, one of the "7 Deadly Habits You Need to Break Now" is not stretching in the morning before starting your day. A morning stretch helps to release stress first thing, so you start off your day on the right foot. An easy and invigorating stretch for the whole body is the Sun Salutation, a series of poses often used to warm the body at the start of a yoga session, but that can also be used as a practice in and of itself. It is a way to get the whole body awake and prepared for the day, that almost anyone of any age can do, anywhere and without any equipment. Here, YogaJournal.com provides demonstration videos for three variations on the Sun Salutation, including one for beginners. Select the variation that most appeals to you and tomorrow morning, give it a shot! See how many rounds you can get through on the first day and set yourself a goal to aim for going forward; maybe you'll try to fit in 10 rounds, or 10 minutes worth, each morning.

Alternatives: create your own morning stretch or choose another of Dr. Oz's 7 Deadly Habits to correct in your own daily life as your "Do One Thing."

Image: federico stevanin / FreeDigitalPhotos.net

Tips for sticking with your exercise plan

Here, CNN Health provides “7 tips for staying motivated” in your fitness program. My two favorites are #2) make it fun and #3) make physical activity part of your daily routine. Finding a physical activity you enjoy is probably the most important thing you can do if you want an exercise routine you can stick with. You will actually want to work out if you are doing an activity that you find enjoyable. And think outside the box. You don’t have to work out in a gym or in front of an exercise video; you can run, hike, swim, bike, climb, dance or play a sport. Making physical activity part of your daily routine takes that fun workout and makes it more conveniently fit into your busy schedule. I have a week-at-a-glance planner that I use to schedule my workout days for the entire week at the end of each previous weekend. To read all 7 tips, check out CNN Health’s “Fitness programs: 7 tips for staying motivated.”

Here, CNN Health provides “7 tips for staying motivated” in your fitness program. My two favorites are #2) make it fun and #3) make physical activity part of your daily routine. Finding a physical activity you enjoy is probably the most important thing you can do if you want an exercise routine you can stick with. You will actually want to work out if you are doing an activity that you find enjoyable. And think outside the box. You don’t have to work out in a gym or in front of an exercise video; you can run, hike, swim, bike, climb, dance or play a sport. Making physical activity part of your daily routine takes that fun workout and makes it more conveniently fit into your busy schedule. I have a week-at-a-glance planner that I use to schedule my workout days for the entire week at the end of each previous weekend. To read all 7 tips, check out CNN Health’s “Fitness programs: 7 tips for staying motivated.”

Work out while watching TV

Most of us get home in the evening and just want to crash; however, we're also well aware that we should be engaging in regular physical activity for optimal health benefits. The US Department of Health & Human Services recommends that the majority of adults get a minimum of 2 hours and 30 minutes a week of moderate-intensity aerobic physical activity; in addition to some muscle-strengthening activity 2 or more days a week. Similarly, the American Heart Association recommends that healthy adults ages 18-65 get at least 30 minutes of moderate intensity activity five days of the week. So what to do when you haven’t found time in your day for a workout but all you want to do at night is turn on the TV and plop down on the couch? Go ahead and tune in to your tube but skip the couch. Fit in a workout while enjoying your favorite television show. You can pull out some dumbbells and work your upper body; pull out a mat and work your abs; or even run in place or do some squats or lunges. To read more about working out without giving up your screen time, and for sample workouts (including demo videos!), check out this article at www.fitsugar.com.

Most of us get home in the evening and just want to crash; however, we're also well aware that we should be engaging in regular physical activity for optimal health benefits. The US Department of Health & Human Services recommends that the majority of adults get a minimum of 2 hours and 30 minutes a week of moderate-intensity aerobic physical activity; in addition to some muscle-strengthening activity 2 or more days a week. Similarly, the American Heart Association recommends that healthy adults ages 18-65 get at least 30 minutes of moderate intensity activity five days of the week. So what to do when you haven’t found time in your day for a workout but all you want to do at night is turn on the TV and plop down on the couch? Go ahead and tune in to your tube but skip the couch. Fit in a workout while enjoying your favorite television show. You can pull out some dumbbells and work your upper body; pull out a mat and work your abs; or even run in place or do some squats or lunges. To read more about working out without giving up your screen time, and for sample workouts (including demo videos!), check out this article at www.fitsugar.com.

The less obvious benefits of exercise

Related to yesterday's post, about working out with a partner or "gym buddy," this article from Monday's New York Times, entitled "To Keep Moving, Look Beyond the Physical," discusses the added, and less obvious, benefits of exercise. The article focuses primarily on exercise as an opportunity to build rewarding relationships with new or current friends, but also mentions improved sleep and reduced stress as additional benefits of physical activity. If the health benefits of exercise aren't enough to motivate you to start working out, let yourself be inspired by the chance to have a good time with a friend.

New York Times 03/08/10 "To Keep Moving, Look Beyond the Physical" by Jane E. Brody

Related to yesterday's post, about working out with a partner or "gym buddy," this article from Monday's New York Times, entitled "To Keep Moving, Look Beyond the Physical," discusses the added, and less obvious, benefits of exercise. The article focuses primarily on exercise as an opportunity to build rewarding relationships with new or current friends, but also mentions improved sleep and reduced stress as additional benefits of physical activity. If the health benefits of exercise aren't enough to motivate you to start working out, let yourself be inspired by the chance to have a good time with a friend.

New York Times 03/08/10 "To Keep Moving, Look Beyond the Physical" by Jane E. Brody

Do One Thing: Get a gym buddy

Having a "gym buddy," or workout partner, can be a great way to stick to an exercise schedule and get the most out of each workout. When someone is counting on you to show up, you're less likely to skip a workout. Also, working out with another person can challenge you to push yourself, whether by encouraging you to push harder than you might if you were working out alone, or by inspiring you to try something new. When I was working out regularly with a friend, I took a spin class for the first time because she asked me to; and I would never make it to my 8AM yoga class every Saturday morning if I didn't have my husband to drag me out of bed and come with me. Your workout partner can be a friend, co-worker, relative or significant other. Gym buddies aren't just for the gym either: walk, bike, take a dance class or play a sport with your workout partner! To read more about the benefits of working out with a partner, check out this article from Gold's Gym.


Image: Shape.com - 10 Tricks to Get Motivated to Hit the Gym

Having a "gym buddy," or workout partner, can be a great way to stick to an exercise schedule and get the most out of each workout. When someone is counting on you to show up, you're less likely to skip a workout. Also, working out with another person can challenge you to push yourself, whether by encouraging you to push harder than you might if you were working out alone, or by inspiring you to try something new. When I was working out regularly with a friend, I took a spin class for the first time because she asked me to; and I would never make it to my 8AM yoga class every Saturday morning if I didn't have my husband to drag me out of bed and come with me. Your workout partner can be a friend, co-worker, relative or significant other. Gym buddies aren't just for the gym either: walk, bike, take a dance class or play a sport with your workout partner! To read more about the benefits of working out with a partner, check out this article from Gold's Gym.


Image: Shape.com - 10 Tricks to Get Motivated to Hit the Gym

Do One Thing: Take up a walking habit

Walking is one of the easiest ways to incorporate physical activity into our daily lives. If you don’t already have a walking habit, give it a try and see if it’s for you. For some people the key to their walk is the time of day; walking first thing in the morning while the sun is still rising might be a great way for one person to add an energizing boost to the start of her day, while another person might find an evening or after-dinner walk a great way to wind down and reflect. You might prefer to walk along a body of water, if you live near one. If you have kids, maybe on evenings or weekends you join your kids for a walk as they ride their bikes. Maybe it’s just a matter of grouping all your nearby errands together and walking a circuit from your home to each one, and back. Give it a try and find out which walk works best for you.

Walking is one of the easiest ways to incorporate physical activity into our daily lives. If you don’t already have a walking habit, give it a try and see if it’s for you. For some people the key to their walk is the time of day; walking first thing in the morning while the sun is still rising might be a great way for one person to add an energizing boost to the start of her day, while another person might find an evening or after-dinner walk a great way to wind down and reflect. You might prefer to walk along a body of water, if you live near one. If you have kids, maybe on evenings or weekends you join your kids for a walk as they ride their bikes. Maybe it’s just a matter of grouping all your nearby errands together and walking a circuit from your home to each one, and back. Give it a try and find out which walk works best for you.

Introducing: “Did You Know?”

This series highlights information related to nutrition, exercise & health that you may not be aware of. So without further ado…

Did you know that the Alzheimer’s Association has stated that strong evidence points to a link between heart health and brain health? “Your heart pumps about 20 percent of your blood to your brain, where billions of cells use about 20 percent of the blood’s oxygen and fuel. If your heart isn’t pumping well — or if your brain’s blood vessels are damaged — your brain cells have trouble getting all the food and oxygen they need.” This is just another reason to eat healthfully, maintain a healthy weight, stop smoking & start exercising -- so get out there and walk, run, play…and choose the stairs over the elevator!

Alzheimer's Association website

This series highlights information related to nutrition, exercise & health that you may not be aware of. So without further ado…

Did you know that the Alzheimer’s Association has stated that strong evidence points to a link between heart health and brain health? “Your heart pumps about 20 percent of your blood to your brain, where billions of cells use about 20 percent of the blood’s oxygen and fuel. If your heart isn’t pumping well — or if your brain’s blood vessels are damaged — your brain cells have trouble getting all the food and oxygen they need.” This is just another reason to eat healthfully, maintain a healthy weight, stop smoking & start exercising -- so get out there and walk, run, play…and choose the stairs over the elevator!

Alzheimer's Association website