For any hike, bike trip or endurance activity it’s good to make sure that you are prepared and properly nourished and energized. Many times I am asked by clients, family and friends about good nutritious snacks for on the go. At one time I would suggest a protein bar or trail mix, but for many reasons have decided to look for more homemade snacks. One reason is the prices of these prepackaged items were burning a hole in my wallet. Another reason I decided to make my own was because I wanted to stay away from all those added ingredients that I can’t pronounce or find at my local store. And …

Four days a week I am dropping off my 12-year-old son to soccer practice. He plays on two different teams and six out seven days we are at a soccer field for his benefit. I love to watch him play, the level of skills and intensity of his age group and speed and strength is quite different from when he started as a U6 player. But if I add up all the time I spend sitting at fields (6 practices per week x 1.5 hours) + (2 games x 1.5 hours), that is 9 hours of my just sitting on my fanny while he busts his butt running around on the field. So, with that I have come up with some great workout …

I am asked many times by clients what type of equipment they should have if they want to work out at home. My answers tend to vary greatly on the needs of each individual. So if you are thinking about creating your own home gym, I will try to give you the best advice I can for several budgets, personal needs and space For those of you who want to keep your investment low and have limited space then I would recommend a yoga mat and resistance tubing.  If you have space to add more then I would suggest a physio ball, and some hand weights (2 each of the following 3, 5, and 8 lb. for women or …

I recently just learned that for Passover my neighbor cleans and empties out her cupboard in her kitchen of all her kosher food and replaces it with more kosher food for Passover. Not only does she clean out the food, but she also puts away all her dishes and brings out special Passover dishes.  Wow, what a chore that is. But what a great way to spring clean your kitchen and re-evaluate your food choices and get rid of old, stale, and non-essential food items. As a kid, my mother was diligent about both spring and fall cleaning and nothing or nowhere in our house was left unturned. I miss …

Ahh, the sweet smell of spring.  The windows are open and the signs of winter are fading away. Snow boots and snow pants have been put away along with our skis and sleds and shovels. We begin to pull out the rakes and lawnmowers and see the new green growth in our gardens emerge again. Spring is a time of renewal and rebirth. We clean out our closets and freshen up our homes. So what about our workouts? What better time than to spruce up our workouts and adapt to the changing season. You’ve been diligent about getting your time and miles on your treadmill or taking your spin classes, now move…

The Boston Marathon was here again, and each year I wonder if I could complete the 26.2 mile trek. I know that if I trained hard and diligently I could, for the distance it is quite attainable. But my attention span for the journey is short and to stay on the course for 3 ½ to 4 hours doing the same activity would just bore me to death. If the race were broken up into different activity intervals for the duration, and the challenges changed then maybe I could complete the task. But for me to run and run and run (and maybe walk a bit too) for that length of time, I would fail into a zombie …

Fat Tuesday turns to Ash Wednesday and Lent begins. The season of Lent is evident in my household.  Now I am not dictating in any way that this is what we all should do, because we are all of different faiths and beliefs, but for me this is what I have grown accustomed to over the years and personally Lent always seems to come at time that I need to reminded of our over indulgence in life. This year I didn’t pledge my new year's resolution to eat less junk or eat smaller meals, because I knew that I would fall off the bandwagon and fall into a spiraling downward pit of despair and self pity …

For most sports fans, March means basketball and collegiate competition. For many college students, March means spring break. Spring break also means bathing suits. The thought of bathing suits conjures up many diverse feelings for most people. Just the thought of squeezing our ghostly pale, dry winter skin into a small piece of lycra and spandex can make the most brave faint of heart.  For me, March reminds me of my college years. And as for putting on a swimsuit back then, it wasn’t a problem. I lived in one year-round since I was a competitive swimmer during the winter months, a …

KISS—let’s just say I’ll keep this one sweet and simple. Ah, Valentine’s Day is here and what happy time this can be for many of those in love. With Valentine ’s Day comes chocolate and sweets and fancy dinners. For many this may be the first time to indulge (and overindulge) since the New Year. If you have been working very hard at making healthy changes to your diet and lifestyle, now is the first time you may be tempted to go astray. And that is ok as long as you are aware of the consequences; you plan ahead and know what is ahead. So, go ahead and treat yourself to some of that chocolate …

Well, we sure have had our fill of snow for this winter and it’s not over yet. With over 70 inches of snow that has fallen, we still have a few more storms to trudge through. All this snow has caused some major disruptions in my workout regime. School cancellations mean no scheduled fitness classes and days home spent with the kids. But, even though you can’t get to the gym for your regular work out during this time doesn’t mean you have to stop working out. There is so much that you can do to stay busy and active during this time. Don’t fall victim to the cancellations and put your workouts …

So, you’ve made the commitment and joined a club. Now is group exercise something for you? Granted I am a group exercise instructor and love the adrenaline rush of a high energy, sweaty class full of eager participants, but honestly group ex isn’t for everyone. What goes on behind those glass doors with the music pounding and weights clanking and orders being shouted can be intimidating for the novice participant. For people who like to be motivated by others, and like to be lead or like the challenge of learning choreography or like to be surrounded by others with similar interests then …

You’ve made your resolution to get more active and fit in 2011 and you’ve decided to join a gym. Congratulations. The timing could not be better. Most clubs are offering specials in January to draw in people just like you. The staff at this time of year is excited to welcome you and showcase what their facilities have to offer. Clubs will look bright and clean and new programming will be starting at the beginning of the year so if you want to join into a group class or training or team, now is the time. Plus it’s cold outside so it’s a great time to stay inside and prepare for the months …

Well it's that time of year again when I see all those big hopes and dreams of people coming into the gyms. The parking lots are packed the cardio equipment has wait lists, our group exercise classes are full with new (and familiar) faces, the staff is eager to sign on new members and lead them into a new year full of cardio and strength training and nutritional programs. I love this time of year as I get to see so many new faces for the first time and to see familiar faces that have gone away for a short (or not so short while). It's time of new beginnings, a time for change, a time to set …

The holidays are a busy time. Shopping, decorating, parties, work, family and the list goes on. During this time we are focused on getting and giving gift to others, but let's not forget to treat ourselves and give ourselves the 12 gifts of fitness. 1. Increased energy and cardiovascular health—do you get winded going grocery shopping or cleaning around the house? Well, physical activity delivers oxygen to your tissues and helps improve circulation of blood through your heart and blood vessels causing your entire cardiovascular system to work more efficiently. If your heart and lungs are …

The hustle and bustle of the holidays is among us. We all seem to have so many more commitments, projects and deadlines this time of year. Fitting everything into each day gets to be quite a challenge. As a fitness instructor, I see how this affects my class attendance beginning around Thanksgiving. Well, we must prioritize each activity we have and stay true to our to-do list to get everything done. It seems to me like many people will let certain parts of their lives fall into an abyss during the holidays and forget to take care of some simple things in their lives. Well dropping your …