How I pull off working out several times per week

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If you didn’t IG your gym visit, did you really go?

I happen to post my visits to the gym on social media as a way to keep myself accountable and to motivate myself. There are many who think it’s an absolutely obnoxious habit, and that’s perfectly OK and they’re more than welcome to mute, unfollow or unfriend me. Really, I don’t take offense at those things!

It also has prompted a few friends to ask me how I do it. How do I get away from my office to fit a class in? How do I have time to shower?

I’m going to answer all of that in this blog post.

Just like keeping a food diary (which I do on Weight Watchers’ website, as it’s the best system that works for me), tracking my workouts is a must. After xx (heh!) years on this earth, I know what works for my body. Right now, I’m in a great place. I have virtually zero aches and pains, I’m sleeping well, and my energy is high.

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What Weight Watchers tracking looks like.

I achieve this through eating well (real nourishment! Lots of colorful vegetables and mostly plant based proteins) throughout most of the week with a little indulgences on weekend, be it a glass (or a few!) of wine, a second helping of dinner or a snack, or dessert.

As for working out, I treat it as a commitment. I’m paying $70 a month for my gym plus other fees here and there for different yoga studios that I use. So I refuse to let that money go to waste. We all have periods when we slack off. Well, for me, it’s never the working out.

I enjoy working out and with a history of Parkinson’s in my family, I know it’s better for my health.

The challenge for me is with the food part. I’m a stress eater. While my dad was in and out of the hospital and nursing home, I put on weight because I was eating meals at the hospital or on the go. No matter if I’m making good choices, the way it works with my body is if I’m buying close to 100 percent of my meals, I put on weight.

I’m uncomfortable when I’m carrying an extra 10-15 pounds. I literally feel bad, so I usually hit the breaks when I can and work to get back on track.

Working out

I take 45-minute classes of cardio mixed with high intensity weight and plyometric training (“Sports Circuit,” “Total Body Conditioning,” “Burn,” or “Cardio Cross Training”) about three to four times a week, and hot power yoga (the Baron Baptiste style) about four to five times per week. On weekends, I tend to hike or walk an hour with the dog.

(The class in this video is a good example of what some of the classes are like. This instructor, Simon Lawson, was one of my favorites! He recently moved on to teach at the Fhitting Room.)

So how do I do this while balancing my job as a director of communications for a mid-size university in New York City? Truthfully: it takes a lot of planning but I admit I’m very fortunate:

  • I have a great job with a great boss and a great team. Communications work (public relations, social media and content news writing) is nonstop at my job, but we’re not a news media outlet that must push out news 24/7. We’re the public relations and marketing arm of the university. I have a wonderful staff that works hard, and a vice president who cares about work/life balance. While, for some, this means coming in early and leaving early to deal with children, for me, it means I gym during my lunch hour. A healthy staff is a happy staff!

So, I dip out for an hour to take a 45-minute gym class at New York Sports Clubs with a quick shower afterwards. I’m so glad my gym offers 45-minutes classes at 12:15p each day.

  • It helps that my gym is literally half a block away from my office. Like, no kidding, I can leave the office about 5 minutes before class starts (I change in my office before ducking out so all I have to do is walk into class and, ‘Go!’)
  • I take quick showers and get dressed quickly. I’m not one to wear makeup at work, so drying my [now shorter] hair is a cinch.
  • I often work after hours. I’ll go home after yoga, cook (cooking is key to how great I feel because I’m eating lots of greens and grains), and then hop back on email and Twitter to catch up with more work!
  • Important: FOOD PREP! No, I’m not the type to prep seven days of meals on a Sunday. But I do make egg or egg whites using a muffin tin on Sundays so my breakfast is taken care of. As for lunch, I prepare a hearty and healthy lunch by cooking it while I cook dinner. I’m talking lots of vegetables, a healthy grain like couscous, quinoa or brown rice, or a low-glycemic sweet potato & about four ounces of grilled chicken, tofu, or a half cup of legumes.
  • Having lunch ready means I don’t have to take a detour after the gym to buy lunch. The break room to nuke my lunch and I’m back in the office!
  • We depend heavily on Google calendar at work, so, for the most part, meetings are planned in the mornings or late afternoon. And when they have to cut into my midday gym time, that’s ok, too! 
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Incentive for extra WW “points” = food

So … why the yoga?

The hot power yoga (which I take at this amazing studio called Lyons Den in TriBeCa) has been key to improving my flexibility and eliminating aches and pains. Before I started getting into yoga heavy, I was dealing with frequent headaches and a nagging tennis elbow situation. Ever since getting into Bikram Yoga, and now power yoga, most of those aches are gone. The heat loosens my muscles, improves my flexibility, and challenges my mental stamina, while the quick pace of power yoga works my muscles.

Since the schedule at “the den” is constant, I can go any time from right after work, to 8 p.m. at night.

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Bethany Lyons is the founder of Lyons Den. [Images via Lucky mag]

OK, but what about time for other commitments?

Alright. I’m not going to lie. My social life takes a hit when I’m this “on” with working out/eating well. I tend not to want to go out to eat or go out drinking after work. Both of those things mess with my sleep, which inevitably f*cks with my weight, so I try and avoid them depending on how things are going at work. Right now, we’re super busy, so the social activities can wait.

Truth is, I’ve always been more of a weekend warrior when it comes to going out. I need to have an alert mind at work, so going out and cutting loose is few and far between. But it’s ok.

One thing I’ve learned while battling restrictive eating and an eating disorder in my 20s was to rid myself of dichotomous thinking, meaning viewing things in black or white. So if I get invited to a string of events in the coming weeks (and it WILL happen), that’s OK if I miss some workouts. It’s all about balance, which is something many of us struggle with.

I’m grateful practicing yoga has helped me with that, too. Hopefully I’ve helped someone with this post!

In Jersey City: Thinking outside of the box about littering

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Guess what? This worked. Read more below.

via Our moon is full. A blog about living (in Jersey City):

It’s been a few weeks since I talked to Scott Garibaldi about the litter situation on Duncan Avenue. I knew that the Department of Public Works had met with him after that blog post, and that they spoke with him about improving services. Checking in with him this evening, he said mostly what I had expected: “Even though things have gotten better, it is still not enough to keep up with the severity of the situation.”

Thinking about this persistent problem made me curious to do some research and talk to some people outside of Jersey City, outside the direct mix of personalities and particulars of our area, to hopefully get a fresh perspective on this problem. After all, litter is a issue everywhere; cities throughout the US have all come up with their own programs and ways of dealing with it.

Nobody gets a PhD in litter strategies (at least, no one I could find), but there are related fields. I found Dr. Rosemary Wakeman, the Coordinator of Urban Initiatives at Fordham University, through a friend who suggested I speak with her. And by way of an article about litter and what communities can do to help with it, I also found Justin Travis, who is a specialist in Industrial Organizational Psychology and instructor at several colleges/universities. Wakeman and I spoke via the phone; Travis and I emailed each other. Here’s what I found out from speaking with them.

Read more here.

Walking that walk in the inner city – Guazabera Insights

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Febo speaking to inmates at Hudson County Correctional Facility. (image via YouTube)

In light of the daily debates taking place on social media and beyond about crime, drug use/abuse, and protests about police in inner cities, it’s nice when you see someone actually walking the walk behind the talk.

Dennis Febo of Guazabera Insights, LLC, is one of those people.

I’ve known Febo (though, virtually, not in person!) since 2013 through my college sorority network. (My sorority, Mu Sigma Upsilon has a brother fraternity (Lambda Sigma Upsilon), which Febo is part of.)

Screen Shot 2017-04-20 at 11.54.52 AMHe founded Guazabera Insights in 2010 as a health and educational services provider whose mission is to raise social consciousness and uplift communities. They do this through the dissemination of cultural and social consciousness education in communities of need, while addressing the social issues that affect communities through organizing and action.

Most of the work is done in Jersey City, a large and diverse city right outside of Manhattan in which 52% of its population speak another language other than English in the home, and, in some wards, citizens still struggles with crime. The organization also provides employment and internship opportunities in Jersey City and Paterson, N.J.

Each weekend, Febo and others from Guazabera Insights hit the streets to educate the public on healthier lifestyles. He explains why in this video, which was shot recently while engaging with the public in Jersey City’s Journal Square.

But the work doesn’t stop on the streets. How about helping the incarcerated at Hudson County Correctional Center, which many wrongly assume are beyond change, with a reintegration program?  Febo, a fantastic public speaker, does that, too, as illustrated in the video below.

You can watch a more comprehensive video of Guazabera Insights’ work at the Hudson County Correctional Center here.

A Brooklyn native, Febo graduated from the University at Buffalo with a master’s degree in Humanities Interdisciplinary: Caribbean Cultural Studies, studied in Havana, Cuba and Bahia, Brazil. His master’s thesis, “Sazón Batería y Soberanía: Puerto Rico in the Dance for Self-Determination,” is a documentary regarding Puerto Rican Sovereignty. He also attained a bachelor’s degree in Latino Studies, concentrating in history and politics.

Learn more about Guazabera Insights here.