Me Time Health and Fitness

I started a couple of outdoor training sessions this week. I use my new sporty mask when we can’t be more than 6 feet apart and I disinfect everything prior to and after the sessions. It’s wonderful to be in person again... I missed it!

If you have to be outside get your exercise in early and try to be in the shade. Get it done!!!

We hiked a beautiful trail at Lewis Morris Park this morning! Some outdoor movement in a new place was just what we all needed. And my leg feels about the same as it did before my treadmill spaz incident. It looks way worse than it feels - I put a picture of it in the comments 😳

Anyone else get outside in between rain spurts and enjoy the “cooler” weather?

Two days ago I flew off the treadmill. Flew off! I was 26 minutes into a 30 minute run when all of a sudden the belt came to a stop. I looked behind me and M had accidentally kicked a big stability ball right into the back of the treadmill, which then got caught underneath. Instinctively, I went over to the edge to try to kick it out because I was nervous it would break the treadmill. Obviously, the minute I managed to get it free the treadmill continued exactly where it left off leaving me with a slip on a banana peel situation, hitting my head and left side on the belt, and then flinging me off the back. Guys, I broke down. I cried from frustration, I cried from actually being hurt, and then I cried some more. That moment signified more than just the fall and I couldn’t stop the tears.

I learned a couple of things that morning. 1) Always press stop on the treadmill before leaving the console, which I always do, but was in "don't let the treadmill break" mode. 2) Review proper behavior when mommy is on the treadmill amongst the kids. I honestly may put painters tape on the floor, sectioning off the area. 3) My 40 year old body can’t take hits like that… I’m still hurting! 4) I needed that cry ☺️

It was a comfort food type of day. This lasagna will make anyone feel better in an instant. I simmered the ragu for two hours before baking it, making the lasagna creamy and melt it your mouth delicious! Recipe in the comments ⬇️

“Look, mommy so strong!” - my 3 year old to my 6 year as I was doing these exercises. They’re watching and they’re learning 👀 💪🏻

I love studies like these! I ran track in high school and the coaches always told us to put our hands behind our heads after sprinting since it was thought to open up the chest and allow more airflow into the lungs. This study shows that putting your hands on your knees might actually be better for recovery since spinal flexion allows for this to happen more readily than spinal extension.

https://runningmagazine.ca/sections/training/recover-with-hands-on-knees-not-over-head/

Recover with hands on knees, not over head - Canadian Running Magazine Your high school coaches were wrong, resting your hands on your knees is good for recovery

Losing motivation to exercise? It’s definitely tough right now my friends. You may have had a nice routine before, but now that life is up in the air self-care may be taking a back seat. Not only is exercise great for your immune system (not super vigorously), but it is a great tool for stress management!

Some tips:

- Schedule your exercise like you would anything else. It actually may be the only thing in your calendar right now, but if you schedule it in like an appointment you’re more likely to keep it.

- Kids around ALL THE TIME? Give the littles something to do for 30 minutes. Yes, even the TV... they’ll be fine...

- Start a new show to watch only when you work out. You’ll keep going back to see what happens next!

Anyone else have other tips for keeping your exercise routine going during this time?

https://www.washingtonpost.com/lifestyle/wellness/losing-your-motivation-to-exercise-as-the-pandemic-drags-on-heres-how-to-get-it-back/2020/05/11/72e41a3c-93af-11ea-91d7-cf4423d47683_story.html?utm_campaign=wp_lean_and_fit&utm_medium=email&utm_source=newsletter&wpisrc=nl_lean

Losing your motivation to exercise as the pandemic drags on? Here’s how to get it back. It’s important to stay active. So be kind to yourself, set new goals, stay accountable and look forward.

For dinner tonight I made shrimp cakes with a homemade sweet chili sauce, and served it with a side of kale chips. It was very tasty!
My recipe is in the comments ⬇️

I’m going to piggyback on a post I made a few days ago regarding running and training plans. This is what intervals look like in regards to heart rate and speed. I have been very slowly increasing my running time after getting posterior tibialis 3 months ago. After 3 weeks I’m up to 1 min. running/1:30 min walking with no issues at all! You can see in the pictures that my heart rate rises and falls in relation to my interval times.

Intervals are a great addition to any running program whether you’re a seasoned runner or beginner... it just depends on what your goals are!

As a fellow CHES member I have come across a lot of discussions and lectures about the state of people's mental health right now. Give yourself an allotted time where you check the news and COVID19 updates and then move on.

I have made myself put down my phone after the kids go to bed and I'm using that time to read more, catch up on some shows that require my full attention, and even start a new hobby.

A resource to share from the World Health Organization:


There have been many times over the last few weeks when I have made myself just switch off the computer/tv/phone.

In the last two weeks I have made beginner running plans for four different people. This was a hobby I had years ago when I was still teaching – during that time I also developed a running group for my middle school students. Running is becoming increasingly popular right now. And why not? It doesn’t require a lot of equipment and for most people they can step out of the house and do it.

Three things to remember if you’re just starting out in your running journey:

1) Go slow – slower than you think. Right now we want a nice jog at conversational pace.
2) Don’t try to run the entire time you’ve set aside for exercise. Work in intervals: maybe 30 seconds of jogging, 2 minutes of running for 30 minutes. Each case is individual. Someone coming back from an injury or is 4 months postpartum will get longer walking times.
3) Give yourself at least one day in between running days. Even if you feel great you don’t want to risk getting injured.
4) Ideally, you would get fitted for new shoes at a local running store. That isn’t happening right now. If you would like to buy shoes online, but don’t know what to buy for your feet then let me know and I can help.

Keep yourself injury free with a plan! I’m happily making plans free of charge so please don’t hesitate to ask. The attached plan is a sample of one I’ve made recently. It’s a little conservative, but it is individualized and based on her exercise background and health history.

Edit: week 2 should say 45 second jog not minutes!!

Today is National Doctors Day and I want to single out a special doc in my life - hubby Jonathan Roth. He is still seeing patients and helping those with all of their bone, muscle, tendon, ligament, and joint problems, despite all elective surgeries being cancelled and Covid-19 being rampant in the area.

Please keep all healthcare (and other essential) workers in your thoughts right now as they are coming into contact with so many people at this time. It’s one of the many reasons that my kids and I haven’t left our house and neighborhood for 16 days... and counting.

Happy National Doctors Day!

Check out this fun activity for the kids! We had a great time with the different movements and tried out several names in the family. Go have fun with it or make up your own!

Being in nature can keep your spirit healthy too...

Things are pretty weird right now. At least the weather is nice 🤷🏻‍♀️ Go on a walk, take a hike, stroll the beach, ride a bike, have picnics outside.. do whatever you can do to get some fresh air and energy out for yourselves and the little ones, while practicing social distancing.

Stay well everyone 😊

'Sweat cannot transmit the new coronavirus, but high-contact surfaces at a gym like barbells, dumbbells, and treadmill buttons, can pose a problem'.
Wash your hands and stay home if you're sick... which we should all be doing anyway!
https://www.nytimes.com/2020/03/08/health/coronavirus-gyms-safety.html

Gyms and Coronavirus: What Are the Risks? Sweat cannot transmit the virus but high-contact surfaces, such as barbells, can pose a problem, a doctor said.

Sometimes the smallest change can make the biggest difference.

I had been having trouble increasing the weight for certain exercises due to my hands hurting. I don’t know why, but I had been putting off getting myself gloves. I finally used the gloves that Jon had bought me a few months ago and wow! I was able to increase the weight on a few exercises while keeping my delicate hands protected ☺️

You can change or add something small to help you achieve your goals. Using gloves, changing your shoes to fit the activity, using sweat wicking socks, or buying a new sports bra could make a huge difference in your comfort level and intensity!

I saw this sign in Park City and thought it was cute. Shivering actually does burn calories since your body is working hard to keep you warm, but you’re still going to have exercise if you want the cardiovascular benefits and muscle tone 😜

Beginning at around age 30, men and women lose muscle mass at an average of about 10% per decade until the age of 50 when that accelerates to an average of 15% 🤯

https://www.washingtonpost.com/health/strength-training-is-vital-in-avoiding-injuries-and-staying-independent-as-you-age/2020/02/07/88694832-3888-11ea-bf30-ad313e4ec754_story.html?fbclid=IwAR0wF5R5x33gjMeS62WV4WFZObVWI2uqcF7Q8Ifl8Jzx9XkAuOTihmuLczs

Strength training is vital in avoiding injuries and staying independent as you age Weight-bearing and resistance-training exercises help maintain and even develop muscle mass, which can otherwise deteriorate.

Like my new footwear? Actually, it’s not that new at all as I’ve been stomping around in this thing for over three weeks due to tendinitis in my posterior tibial tendon. I woke up with it two days after my last run a month ago and found it incredibly painful to walk. My theory is that my new sneakers contributed to it as nothing else has changed. It has improved, but still not where it needs to be. Although it has sidelined me from certain exercises, I’m still able to do low impact activities like swimming, biking, and lifting weights. Soon I’ll begin some physical therapy to strengthen the tendon again and hopefully be on my way to losing this boot.

Depending on the injury you can still keep active, just respect the injury and find other ways to exercise. Know your body and listen to the limits the injury and your doctor have placed on you. Coming back to certain activities too soon or not heeding the doctor and PT’s advice can hurt you in the long run.

As for me, the pity party I threw for myself is over. I’m looking at all the positives I have in my life and I’m hoping I can get back to my former activity level soon!

Looking for something to do with your kids on Monday? Come to SKfit Whippany for a fun and engaging kids boot camp! The amazing Danielle will lead age appropriate exercises and activities that will get some energy out of your littles. I’ll be there at 10:00 with my 6 year old. Come join us! Click on the link to sign up.

https://www.eventbrite.com/e/presidents-day-kids-bootcamp-tickets-91702407369

Has anyone ever tried Fitvine? A friend sent me a picture of a bottle yesterday and I had never heard of it. It's supposed to be a "healthier" version of wine, designed with active and health conscious people in mind. It could be a good alternative for those watching their sugar intake. And I love the label! But is it good? I might have to pick up a bottle and try it out with my wine Wednesday group 😉🍷

I made these veggie nuggets today as a side for dinner for the kids (and to have for lunches). They are so good!! My 6 year old (and Jon and I) gobbled them up, but my 3 year old refused to even try a bite 🤷🏻‍♀️😔. Broccoli, carrots, garlic, whole wheat breadcrumbs, avocado oil, and eggs... I baked them for 20 minutes on each side earlier today and then put them in the air fryer at dinner time for a nice crunchy veggie nugget. Full recipe in the comments. Yum!

Already dreaming of going back...

Five days away in the sun was just what we all needed. I took a physical and mental rest the last five days and enjoyed relaxing with my family in Punta Cana, thanks to Lori’s birthday celebration. My body and mind are thankful for the reset! Now back to the grind, but with a slight tan 😜

Jonathan and I just registered for the Rutgers UNITE Half Marathon. Yikes! Anyone want to join us??

2020 Rutgers UNITE Half Marathon & 8K Join me at 2020 Rutgers UNITE Half Marathon & 8K on April 19, 2020!

Here are the 10 fittest American cities in 2019 according to The American College of Sports Medicine. The index considered individual and community health factors when making their decisions. Arlington, VA is number 1 for the second year in a row!
https://www.usnews.com/news/cities/slideshows/the-10-fittest-cities-in-the-us

These Are the 10 Fittest Cities in America These cities have strengths and resources that support healthy living. Is yours one of them?

Anyone else feel like it took forever for Friday to get here? What a long week! Some bitter cold nights called for some warmth and comfort, and this dish really hit the spot. It was like a taste of Thanksgiving in every bite. Delicious, healthy, and easy to make! Recipe is in the comments ⬇️😋