You forget what you wrote on your grocery list this morning, and you forgot to take the list with you. You remember you had a 3 minute monologue in your high school play, but can’t remember a word of it. You remember that you used to remember the 1985 starting line up, but now only remember 2 players. Did you ever wonder why it is that you never forgot  how to toss a Frisbee  Or how to ride a bike? Years may elapse between hopping on your two wheels but you can still pedal your heart out without thinking. Lucky for us our brains hold their relationships with our muscles with special care; we can take a break from skiing, skating and ballet classes, but picking it back up is easier than learning a new sport because our muscles will eagerly remember what they were trained — even years before. Use that tiny piece of knowledge when you’re too booked to get your biscuits to the gym. Here’s how:

1. The more you regularly do an activity, the stronger the brain-muscle connection. Even if you are not able to lift weights, ski, swim or whatever your activity of choice is, go through the movement and the motions in your home to give your muscles a moment to practice and rehearse moving in that way.

2. Use guided imagery to imagine yourself successfully sinking baskets, beating your time on the treadmill or doing a perfect pirouette. Focus, in your head, on your form and picture your body being successful with perfect execution of the movement. This will translate into your performance next time.

3. Cross train! You do not need to go to the gym to do some squats to support your skiing posture. You can practice jumping rope to support getting yourself off the ground with a rebound or jump shot. Even if you can’t dive in the pool to practice your strokes, you can do some dips, rows or butterfly presses to support your training.

Remember! Practice good form because your muscles will remember bad form just as readily as good form. Try these tips. They’re as easy as riding a bike.

You forget what you wrote on your grocery list this morning, and you forgot to take the list with you. You remember you had a 3 minute monologue in your high school play, but can’t remember a word of it. You remember that you used to remember the 1985 starting line up, but now only remember 2 players. Did you ever wonder why it is that you never forgot  how to toss a Frisbee  Or how to ride a bike? Years may elapse between hopping on your two wheels but you can still pedal your heart out without thinking. Lucky for us our brains hold their relationships with our muscles with special care; we can take a break from skiing, skating and ballet classes, but picking it back up is easier than learning a new sport because our muscles will eagerly remember what they were trained — even years before. Use that tiny piece of knowledge when you’re too booked to get your biscuits to the gym. Here’s how:

1. The more you regularly do an activity, the stronger the brain-muscle connection. Even if you are not able to lift weights, ski, swim or whatever your activity of choice is, go through the movement and the motions in your home to give your muscles a moment to practice and rehearse moving in that way.

2. Use guided imagery to imagine yourself successfully sinking baskets, beating your time on the treadmill or doing a perfect pirouette. Focus, in your head, on your form and picture your body being successful with perfect execution of the movement. This will translate into your performance next time.

3. Cross train! You do not need to go to the gym to do some squats to support your skiing posture. You can practice jumping rope to support getting yourself off the ground with a rebound or jump shot. Even if you can’t dive in the pool to practice your strokes, you can do some dips, rows or butterfly presses to support your training.

Remember! Practice good form because your muscles will remember bad form just as readily as good form. Try these tips. They’re as easy as riding a bike.

As the summer months and hot temperatures slip further and further away, so too do our desires to go for a run around the reservoir, or stroll around the neighborhood. Many of us move our daily exercise routines indoors because we are too afraid to bear the cold. If the most recent weather is any inclination of the months to come, then it’s going to be a very long winter staring at that treadmill. This November, switch up your winter routine by piling on the layers and staying outside. There are multitudes of benefits associated with the chilly air. Studies have shown that exercising in colder temperatures may train your body to use oxygen more efficiently, alleviate stress, boost your immune system, burn more calories because the body needs to expend more energy to stay warm, increase the serotonin levels in your brain and increase energy levels. If those benefits aren’t motivation enough, running in cold weather is said to slow down the aging process by reducing bone and muscle wasting.

NLT: When heading into cooler temperatures, it’s critical to be dressed properly. Dress in layers (that can be easily peeled off) and pay special attention to keeping your hands and feet warm. Depending whether you are more of a mittens or gloves kinda person, we’re addicted to Lululemon Brisk Run Mittens and Lolë Love Gloves. Besides keeping your digits warm, they are made with touchscreen-friendly pads so you can stay in touch on the go and wicking fabric to keep you dry as you work up a sweat. They deserve a thumbs up in our book.

Some people are really into the New Year’s resolution thing, but I’m not a huge believer in the once a year promises – I try to make small goals for myself and work at them often. While I try to start each year fresh, Labor Day really inspires me to reevaluate what I want from my year. I’m not going to chat you up with back-to-school rallying. I will not stress you out with talk of changing your wardrobe and breaking out the boots. I really want to speak to your (and my) personal goals on this Labor Day holiday.

I want to ask you to be a partner with me as I lay the foundation for the upcoming academic year. I like to look at the mission of my private practice and make sure that I’m practicing what I preach. I need to keep my work fresh, so sitting down to do this is super important to me.

There are 8 key elements to my philosophy – I call them the “pillars” of Nutritious Life. I’m going to lay them out for you. There is a bullet with MY goal to correspond with each pillar and I have left one bullet for you in each category to add your goals. Remember to keep your goals simple and attainable. You have reached your goal if it has become a habit; at that point, set a new goal for yourself.

Eat empowered — Feel empowered putting the most nutrient rich food in your body. It’s not “I can’t eat the dessert” – it IS – “I can eat the blueberries!”  When we focus on how good we feel fueling ourselves with the best foods you will continue to be motivated to eat these foods.

• This year I’m going to do a great job stocking my purse, desk and travel bag with healthful snacks (I’m usually pretty good at this) AND I’m going to make sure that I have a stockpile of ready to eat veggies to grab and go in my refrigerator each week. I’m going to chop my celery, trim my green beans and julienne my jicima on Sunday nights when I’m catching up on my favorite shows.
• Your Eat Empowered goal:

Exercise steady  – Aside from burning calories exercise is important because when we exercise our bodies releases endorphins which make us feel good and motivate us to eat well, do our jobs well and simply be happy!

• On days when getting to the gym or a class stresses me out because I have so much to do, I am going to walk up the 7 flights of stairs to my office and I’m going to bang out push-ups, planks  and wall sits while I’m on the phone.
• Your Exercise Steady goal:

Drink up — Our bodies are 50-75% water. The most common reason people are sluggish in the afternoon is due to dehydration. If we don’t drink enough water our bodies do not function properly, we become tired and do not metabolize food properly.

• I am really solid in the fluid department and get my water in every day. Still, I’d like to get more lemon in (it is great at detoxifying the liver), so I plan to slice up some lemon (or cucumber or whatever inspires me that week) for my water; I’ll do this the same time I am cutting up my veggies on Sunday nights.
• I have a second goal: I’d like to have a pitcher of homemade unsweetened iced tea in the house at all times and plan to make a pitcher for me and the family in interesting flavors. It is a great alternative to plain water and is full of antioxidants.
• Your Drink up goal:

Pamper thyself — Treating ourselves to something special can have emotional and physical benefits. Simple small indulgences, like a manicure, massage, bubble bath can make us look and feel great.

• I love a little pampering, but it can be a feast or famine thing for me. Sometimes I have a good run of making it to get a manicure, haircut, movie or leisurely cup of coffee over the Sunday paper. Sometimes weeks go by without my stopping for air. My goal is to meet a girlfriend for a walk once a week for an hour, manicure or cup of tea.
•  Your Pamper Thyself goal:

Sleep deep — When we are well rested we make better food choices, have more energy to go the gym, walk to work or take time for our favorite activities.

• Honestly, this is the pillar I struggle with the most. I know I function best with 7 hours of sleep per night, so I’m going to schedule my sleep like a doctor’s visit and write into my calendar what time I’ll get to bed and wake each day so that I can stick to it.
• Your Sleep Deep goal:

Sex ed — Oxytocin – a hormone released after orgasm in men and women, through cuddling, and even by simply holding hands – acts as a soothing antioxidant and may make it easier for people to stick to their healthy eating style.

• I’m not letting you into my bedroom goals this time . . . a girl needs a little privacy. But I will share this…My kids are still little. I plan to snuggle them as long as they’ll let me. I’ll get my oxytocin dose while I cuddle them and read chapters of The Little Prince.
• Your Sex Ed goal:

Stress less — Stress increases the level of the hormone cortisol in our bodies, which in turn makes our bodies crave carbohydrates, specifically high sugar carbohydrates, and store fat around the mid-section. So, even if we don’t eat more due to stress we can still gain weight due to stress!

• I’m going to write down the 3 or 4 things that have me most stressed out at the beginning of each day. Having them on paper will help me acknowledge them fully and make them seem less intimidating. I’ll give myself extra points if I write an action plan as to how I am going to manage them before they happen.
• Your Stress Less goal:

Your world — The environment that surrounds us can impact our heath, both our mental and physical health.

• This one is easy. I am going to make a clutter free entry way to my home by setting my family up with labeled hooks, bins and customized areas for their ‘junk.’ I’ve been dying to make that project a reality and will conquer it by the first day of school.
• Your Your World goal:

OK, friends. Get cracking. Of course you can share them with me or a good friend . . . remember to reevaluate often. Happy Labor Day. Enjoy!

I was watching a baby the other day. I noticed the little thing never stopped moving. His body was in constant motion. There was continuous twitching, wiggling and spontaneous spasms of fingers, knees, feet and face. I honestly don’t think I move as much in a whole day as that baby did in a 15 minute period. Watching that baby made me realize we start life on fast forward and end up on a slow-motion setting. There are days as an adult that I realize I have been entirely still for uncountable hours, just fixated on my computer. I’ll unbend myself and wash out the kinks with a stretch. . . hopeful that my gym time, walk or errands will undo some of the sedentary damage. I wanted to take a minute to encourage us all to be more inspired to move throughout our ages and stages and remind you why it is important.

Childhood is a time where exercise and physical activity are linked to play. Kids don’t even think about burning calories, releasing stress or fitting into those favorite jeans. Monkey bars are a challenge to be solved. Soccer balls are a thing to master and control and one can always improve their tag or hide-and-go-seek skills. There is tons of media attention that speaks to childhood obesity and physical activity, and the dangers of too much screen time for our tikes is all over the place. I’m loving the research that tells us what to do. Research actually finds that kids who are more physically active tend to perform better in memory testing and have stronger brain functioning than less fit kids. Older kids tend to prefer organized sports, but your kid does not have to be a superstar athlete or on 4 sports teams to reap these benefits. Active playing at a playground offers the same payback and can be enjoyed at any age.

Adolescence breeds independence. Where children love to engage in physical activity with their parents and grownups, adolescents need their buddies to maximize their fun. Using group exercise, sports or physical activity to manage stress is a great tool for teenagers who are faced with the hard work of finding their way into adulthood.  Research shows that teens who are engaged in sports and physical activity perform better academically are less likely to use drugs and learn skills that they carry through the rest of their lives.

Adulthood may actually be a life-sentence for many. Adults often forget how great it feels to chase a friend on the playground, or best your time around the track. Adults often fall into a trap whereby if a gym membership and new sneakers are not purchased, exercise does not happen. Of course it feels good to sweat and move your body, but the pleasure of exercise diminishes because it is crammed into a day and around a busy schedule. Health also becomes paramount, as the side effects of aging make it harder to maintain our usual weight or our muscle tone is no longer what it once was. Media tells us that we should walk for 30 minutes a day, then tells us that is not enough – what we do with the other 23.5 hours of the day also needs to contribute. My heartfelt advice to avoid exercise feeling like a terminal issue is to check in with your attitude. Physical activity is a nonnegotiable for health and wellness, so it needs a little humor and a little creativity to really work if it doesn’t come naturally. Take every opportunity to pluck it into your day. Stand up every time the phone rings. Do 10 pushups every time you get in or out of bed. Every opportunity you can . . . take the long way (and listen to your favorite tunes).

Senior years reminds us how closely linked the brain and the body are. Research is super strong and brings us evidence that the more physically fit one is, the brawnier the brain is. Similar to the studies in children, we are learning that exercise helps to maintain memory and potentially staves off Alzheimer’s disease and dementia. Again, you don’t have to be the first tri-athlete great-grandmother to reap the benefits. Activities of daily living, walking, and strengthening exercises can offer the same benefits as more intense sport. For people who are often forgetting things, a stroll or swim may be the best medicine.

Bottom line: our natural tendencies to move and wiggle wane with the years. We need to continue to feed our bodies with exercise to remind our muscles and brains how to be our best selves. Now, if I could only find my running shoes . . .

Does going on vacation mean time away from home and your healthy, active lifestyle? In a recent TripAdvisor study, 81% of vacationers admitted they are more likely to overindulge on vacation, and 34% said they often gain weight. Although many people are truly beach bums during their getaways, there are still some people who stick to their healthy ways. 52% said they still manage to workout while away…You can join them! I know it can be hard to get moving while you are at the beach, but squeezing in a little workout is do-able, and you can even catch some rays in the process. Whether it’s 20, 30, or 60 minutes of activity, give yourself a reasonable goal you can stick to.

NLT: Need to get in workouts at the beach? This is no problem with Gym Boss — a small interval timer that you can clip right onto your racer back. This little timer will vibrate every 30 seconds (or whatever interval of time you set it on), letting you know when to switch activities during your workout. Squats and pushups in the sand anyone?

I know I am not alone in my love and passion for the beach. A lake is fine. A river is nice. There is nothing like the ocean, though, to really get me rejuvenated. I take a very whole person approach to health and wellness – in my practice, I have pillars of my philosophy devoted to balancing the nutrition (for nutrition is only one part!) within the context of a person’s life. I speak to my clients on the following points: stress less, your world, sleep deep, pamper thyself. There is nothing like a day at the beach to zero in on keeping my personal pillars intact. Today I’m sharing 10 reasons why the beach is healthy for you. It is worth the sand in your suit and full body sun-block. Read on!

1. Salt water: there is nothing more therapeutic for your joints and muscles than a soak in salt water. The ocean heals little nicks, cuts and scrapes and if you take a minute to exfoliate with a little sand, you’re skin will be grateful for days. (Just remember to reapply sunscreen after time in the salt water and sand – it can eat away your suntan lotion).
2. Sense of stimulation: Go ahead and try to name one of your senses that isn’t stimulated by a day at the beach. Take a minute to see the gorgeous surf, sand and sky combination – it is glorious any time of day. Smell the salty air that can do wonders for pulling stress out of you with every exhale. Of course you don’t eat the beach, but taste how much more delicious your food is with a little salty happiness stuck to your lips and smile. There is not a more relaxing and rejuvenating sound than the ocean. Hear waves hit the shore but do more than that – listen to the sounds of the beach; it’s like a healthy orchestra of restoration for your soul. Finally, there is nothing you cannot touch that isn’t spectacular – from the sand to the sea to the pages in your book, the feel of a day on the beach cannot be replicated.
3. Recreate. I find there is nothing more cathartic than a long walk on the beach. It doesn’t have to be fast – my favorite ones are the ones I take leisurely holding hands with my kids and looking for seashells. There is no goal, no rush, no place to be. My walk is most treasured. Of course, it is hard to resist being active. I love it all: football, Frisbee, volleyball, building castles, boogie boarding and body surfing are my top choices.
4. Body check. Once a year, around my birthday in January I look my body over for new moles, skin changes and anything unusual. I do the same before I go to the beach. As I put on my sun block, I start with my face and work my way down my body – taking time to pay attention to my skin and looking for anything I might not otherwise notice. It’s a good practice to get in the habit of. I always ask the hunk rubbing lotion on my back to take a peek too, but double check in the mirror as well.
5. Unplugged. Honestly my colleagues in my office would never believe me, but I really love it that the beach is entirely destructive to technology. It feels good to organize myself to be without my computer, phone and tablet for a few hours. Some of my most creative moments have come when I’m undistracted and left alone with uninterrupted thoughts. I’m able to focus entirely in the moment without worrying that a ding, blip or ring will pull me from my escape.
6. Pampering 101. It feels pretty to feel pretty on the beach. Polished fingers and toes are a great reward for me, and taking the time to care for myself and all of my digits reminds me that it is important to take time to do things just for pleasure and pleasure has a purpose in my health and wellness. If I’m really, really engaged, I throw in a 10 minute massage, an exfoliation, or skin treatment just to really practice what I preach.
7. Sleep. Whenever I look around at the beach, I notice dozers everywhere. Rarely do I get more than a twilight and dreamy sleep while actually on the beach, but when I go home, I find that I am rested, relaxed and ready to have the best night of sleep – it is truly therapeutic.
8. Turn on. You can argue until you are blue in the face that there are things sexier than the beach, and I will not believe it. Once my ‘senses’ are stimulated (see #2), and I am relaxed, pampered and have unplugged, I look to keep the good feelings going between the sheets.
9. Bare feet. Having bare feet means freedom. It is nearly impossible to be formal without shoes on. If I am shoeless, I laugh more. I trip less. Bare feet mean comfort, and I love being comfortable. My shoes are always off underneath my desk. When I walk into my house, the first thing I do is kick off my heels, sneakers and flip flops. When I am barefoot, I am the most free version of me.
10. Humanity. There is a lack of humanity in many aspects of my daily life. I’m usually racing about with all of New York racing about around me. There is no patience, solitude or connecting over the truly important things in life. At the beach I find people pull out more civility. Families connect. Friends play. Lovers relate and there is a different community for the day – one made up of people who are all out for a nice time. It is noticeable to me when I am on vacation or at a local beach for the day. I look forward to that.

Reconstruct your pillars. Dig out your umbrella. Add to my list. See you on the sand, friends!

When someone says cardio, do you think treadmill, bike, elliptical?  The word on the fitness street is that rowing is the new “it” cardio. You may have seen this contraption (known as an ergometer) sitting in the corner of your  gym, and never really thought twice about it, or really how it could possibly give you a good workout, if one at all. Well, listen up: some statistics say rowing burns the most calories, in the shortest time, with the least perceived exertion. Anti-exercisers of the world, this is for you! The typical ho-hum treadmill running session can do many great things for our bodies, but it can also wreak havoc on our joints, ligaments, and tendons. Not necessarily the case with rowing. With 60% of the workout coming from the legs, 20% from the core, and the other 20% from your arms, you will hit all your major muscle groups, minus the pounding on the joints…Talk about (softly) multitasking!

NLT: Before rowing got its new found fame, you would have to row solo staring at a wall.  Now, fitness gyms all over are jumping on the boat, so to speak, and offering their own rowing classes. Equinox offers a new class called “Shockwave” which is about 30-45 minutes of rowing and circuits of strength training to buff your bod. Some rowing exclusive gyms are popping up around town, too. “Go Row” in Hoboken NJ is a new fitness studio that offers rowing only classes. Go to a class and sweat on a high-tech rowing machine which creates the feel of being on the river with a circulating fan said to simulate the rush of water. To me, that sounds like a great way to burn calories, be social, and get some peace of mind. Not in NYC? No problem. Cities all around the country have rowing gyms…just ask Google. Who knows, you might just find a new exercise to row yourself slim!

Statistics show more than 75% of people take their vacation during the summer months.  Though vacations are meant to be relaxing, they often throw us off schedule and can make it harder to stick to our nutrition and fitness routine.  As you make travel plans be sure to include exercise so that you can stay on track.  A few ways to squeeze in your workout  even while on vacation are: park your car for the week and walk everywhere, download a workout app for your phone, or play outside with your family!

NLT: Maybe it’s the desire to look good at the beach or the beautiful weather, but statistics suggest people exercise more in the summer.  No matter the motivation I want to help you stay active. Try Sessions, a fab program that matches you with a health coach who designs an exercise plan to fit your changing life!  Each week you receive a tailored plan via email or text—adjusted for your location and schedule.  This service is not only motivating, but can also be done via text and e-mail! Goodbye excuses, Hello beach bod!

One of the hottest body parts a woman can rock are her arms. We can all agree to disagree when it comes to the female bust, hips, waist or legs, but there really is no denying that strong, well defined arms are coveted by all. As we begin to pull out our summer clothes, it is time to focus on making the most of what we’ve got up top. I’m inspired by Michelle Obama, Cameron Diaz and Jessica Biel – feminine women who wear strong arms with sexiness and confidence. If you were less than thrilled with your own arms this past sunny weekend, read on.

Feeling self-assured in your strapless dress takes more than watching what you eat and time on the treadmill. You gotta work it, girl. You’ll feel the benefits almost immediately, which makes the process all the more rewarding. A tinge of soreness can feel good, and means you’re one step closer to the arms you desire. Here are some things to try:

There is an app called Arm Workout – this free application allows you to choose 5, 7.5 or 10 minute arm workouts. A video with text instructions shows a personal trainer demonstrating the exercises. They change on a regular basis, which mixes up your routine and covers the arms, shoulders and chest muscles. Did you know you can get your arms fit and fab while you are waiting for water to boil?

If the backs of your arms are where you are less than pleased, you are not alone. This is a favorite fat storage spot for most. The triceps muscle back there is longer and thinner (smaller) than the biceps muscle in the front of the upper arm; bigger muscles are more metabolic than smaller muscles, burning the surrounding fat more readily than fat stored in other areas. You can do triceps exercises almost anywhere, with little or no equipment needed. Try chair dips:

• Sit on the edge of a sturdy chair with your hands holding the seat on either side of your tush. Keep your feet flat on the floor. Slide your tush off the chair seat and walk your feet forward slightly, so your knees are directly over your ankles, forming 90-degree angles with your legs. Keeping your shoulders down, slowly bend your elbows back, lowering your body toward the floor until your upper arms are nearly parallel to the floor. Lower your body for a 2 second count, then press back up to starting for 2 seconds. Repeat for one whole minute.

The best arm workout for you is the one you will actually enjoy doing. Many people think they need to go to the gym and hit the weights to have a buff bod, but some of the sexiest arms are attached to yogis, people who practice the Barre method, pilates students and dancers. These forms of exercise rely heavily on using one’s own body weight, which helps with coordination and grace (a nice side effect!). Give a Chaturanga a go:

• Lying face-down, with your hands flat on the floor at your chest, smoothly push your body off the ground just 2 to 3 inches and hold it there, palms flat, elbows squeezing tightly toward one another. Think about holding your tummy in so you are like a solid straight board. Do this for 10 repetitions, holding each repetition for a few seconds and working on slowly raising and lowering into position.

Some people are afraid that lifting heavy weights will lead to huge muscles. This is not usually the case; actually, it takes an unbelievable amount of hard work, muscle soreness and intensity to increase your muscle size. Maintaining it can be even harder! The work you need to do for strong, fit, but not bulky muscles can come from just a few minutes of strategic work throughout the week.  If you are a gym-goer and weight lifter, and undaunted by free weight exercises, new research from Central Michigan University concluded that lifting heavier weights 6 – 8 times is more beneficial than lifting lighter weights with higher repetitions for getting rid of jiggle. It also boosted strength, but not necessarily muscle size. You don’t need to work to exhaustion, or spend days recovering from heavy lifting, but you should feel slightly fatigued and a little tingle that reminds you that you had an arm workout.

My personal go-to when I’m looking to feel especially good in a tank top is the old fashioned push up. It works the chest, back, arms and postural muscles and I do it everywhere. For extra benefit, a tricep push up really targets the arms:

• With hands close together so the thumb and pointer finger on each hand form a triangle on the ground, support yourself with your toes or knees on the floor so your body forms a long plank. Gently lower your body by bending your elbows to a 90 degree angle. Slowly extend your arms to return to start position. If this is really challenging, practice against the wall, then graduate to a chair or bench and finally all the way down to the ground.

I look forward to seeing you in your fit-arm-glory this summer. Spend 10 minutes getting ready for your sundresses, short sleeves and strapless sassiness 4 – 5 days a week. You’ll feel great and look amazing. Can I see a flex?