Fundamental Fit: Shoveling Snow

By LL (in Kansas City)

I know when I say this, all of you who live farther north in the Midwest are rolling your eyes. My Minnesota and Wisconsin friends and family are wondering what happened to this Wisconsin girl. But, yesterday's KC snowstorm was horrible - over 10 inches of snow in less than 4 hours!

For a town that hasn't seen double digit snow falls in almost 2 decades (and a girl who hasn't driven in snow since 2009), this storm was huge! Even if we would have received the same amount of snow over a longer period of time, the city just does not have the snow removal system in place to manage it. My office closed early and this was my commute home:

After struggling through closed interstates for over 2 hours (when my commute is normally 25 minutes), I got stuck at the end of my driveway, so my husband and I were forced to get outside right away to clear our driveway and get my car out of harm's way. We worked furiously to clear out over 10 heavy inches...no snowblowers, just two shovels. 

An hour's worth of work later, with a broken shovel (my husband's, not mine), we had managed to clear the path for my car to get into the driveway and meet our HOA's minimum sidewalk clearance requirements. But as we dragged our sweaty, sore selves inside, I learned that we burned an average of 408 calories in that one hour. The equivalent to 5.2 glasses of wine (3.5 fl oz) or 1.5 Snickers bars. I went with a glass of wine! So much for my lazy streak. I'm back at the cardio!

Fundamental Fit: Making a Morning Workout Fit

By: LL
When do you exercise? Are you a crack-of-dawn sweater or do you prefer burning the late night oil? Would you ever think about switching? For me, my exercise time really depends on the season. In the summertime when it is light enough outside to go for a run at 5:30 a.m., then I am up at dawn throwing on my sneakers. However, I do find it to be a challenge to get myself out of bed when it is cold and dark - even if I am working out inside. I am sure that there are a few of you who are nodding your heads (and some who are thinking, "Why would you ever forfeit an extra hour of sleep just to work out?"). For those of you us who struggle to get up in the morning, here are a few tips to help you get out of bed. 

1. Lay out your gear the night before. By setting out what you will need, it will not only reduce the time that it takes for you to get ready, but then you also won't have the excuse that you don't want to wake your partner/roommate when you are going searching for everything in the dark. 
2. Put your workout on your calendar. By putting it down on your calendar, you are making a concrete plan to work out in the morning. You are also making yourself accountable. Think of bad you will feel if you had a missed workout glaring back at you all day.
3. Find a buddy. Making a date with a friend to go to the gym or go for a run early in the morning makes you accountable as well. You may think that it will be hard to find a friend willing to get up early. Trust me, everyone has a friend that is bright-eyed by 4 a.m. I know that Jess even has a friend who is willing to get up and run with her at 6 a.m. in 6 degree temps on the friend’s day off! (Now that is true dedication…can we all borrow this friend?)
4. Pay for it. If you pay to take a morning class or pay for an early morning personal training session, you will be more likely to go. Laying in bed for an extra half an hour instead of working out will seem like a waste when compared to the amount of money you will be losing by not attending the class/session.
5. Make it a habit. The rule of thumb goes: It takes 32 days to make a habit and 64 to break it. Stay on it for 32 days and bet you won’t even notice how early you are getting up each day.
6. Make it about you. Use this early morning workout as “me” time. Make the workout something that you enjoy and add to it other things you enjoy. Listen to your favorite music. Watch your favorite TV programs. Gather your thoughts and prepare for the day. Think about the good you are doing for yourself by getting up and working out.
7. Use your imagination. Get into your own head to make the workout happen. Whether you need to find motivation by imaging what your body will look like after sticking to a workout, regimen  or you need to envision the end of the day and coming home to relaxing on the couch or grabbing drinks with friends instead of working out at night, do it.
8. Reward yourself. As is the case with any good workout, give yourself something to look forward to at the end. Find something small to reward yourself with during the hard mornings.

Whatever you need to do to get out of bed in the morning, do it. Go beyond a simple alarm that can easily be turned off. Try out some of these tips so that you have no choice but to work out. Your body and your mind will thank you for it. And think of all the fun things you can now plan for the evenings, which were normally taken up by a workout and subsequent shower and primp time if you planned to go out.

Fundamental Fits: Splurging vs. Spending Big on Fashion

By: LL
Most of us do not have unlimited budgets to spend on our wardrobes. And even if you do, why spend it where you do not need to? During a mini-shopping spree with two of my sisters in Chicago this past weekend, we discussed/debated when we should spend big on fashion or go for the cheaper version. I had a few solid ideas from my own experience, but I also consulted the experts (i.e., Marie Clare, Glamour, InStyle).

Go Cheap
1. Trendy items

Let's face it - most trendy items won't be around more than one season. In fact, many times a trendy item cannot be worn more than one time without others taking notice (especially in the Facebook era). The patterned pair of skinny jeans or the bold patterned top or the very loud statement necklace. These items have definitive expiration date. For accessories, try Francesca's Collection - great bargains on super trendy accessories.
A good example - try these for $24.95 from H&M:

Versus these $140 SOLD skinnies:

2. Layering t-shirts and tanks

Why spend a bunch on layers? They are hidden under something right? And I don't know about you, but my layers end up pretty dingy after a few wears and constantly tucking them in or pulling them down. Plus, you can snag a great deal on some nicer tees and tanks from Target or the Gap throughout the year.

3. Lounge clothes

It is very easy to get wrapped up in spending a lot on a cute and comfortable pair of black lounge pants or a soft pullover. But why spend the money on lounge clothes when they are for lounging? Since I would recommend avoiding going out in public in too lounging of clothes (please, no pajamas in public), I think that you shouldn't be spending more than $20 on an item for your lounging wardrobe. Remember when Juicy Couture velour track suits were in style? I said REMEMBER WHEN. Not so much now.

4. Whites

We all know what whites become off-whites in two wash and wears. Deodorant and simple skin dirt makes it nearly impossible to keep whites looking fresh and crisp. I would avoid spending much on these since they do not last. Seriously, the $100 Brooks Brothers white button down won't last you any longer than the $40 shirt from the Polo Outlet.

Spend Big
1. A structured blazer

In a recent post on InStyle.com, it discussed the necessity of a good structured blazer - in navy, black or camel. Whereas you don't need to invest as much in trendy colors of blazers (i.e., mint or orange), it is a good idea to splurge on a well-fitting, well-made blazer, like this one from Brooks Brothers ($498, single-breasted, gold button in navy):

2. Neutral handbag

Every woman needs a neutral tote that will last. I'm not saying that you need to go out and buy a Burken for $10,000, but I am saying that it is smart to invest in a classic design in a neutral leather. You will be able to wear it with some many outfits and it will last longer than the synthetic versions. (Save the synthetics for the trendy clutches).  Try one of these bags out for size:

Tory Burch (Nico - $469) 

Kate Spade (Leslie - $428)

3. An awesome pair of denim

If you find a pair that fits you great and makes you feel good in them, buy them ... maybe buy two pairs of them! Many times, the quality of denim, the cut and the durability are best with premium denim.

4. Little black dress

A little black dress is a staple in any girl's closet. There are so many occasions where the LBD is perfect. Use cheaper, trendy accessories to bring the LBD to each season. This dress is an excellent option:

Rachel Roy V-Neck - $398

5. Black pumps

Pumps can be killers and ruin your feet, but not if they are high quality. Quite honestly, shelling out a little more on a pair of leather pumps with a little extra cushion can make you love pumps again. I would recommend buying both black and a shade of brown, but if only one, then go with black. I recommend checking out Cole Haan for a pair with their Nike Air technology. They are so comfortable.


I hope that this helps guide some of your fall purchases over the next few weeks and inspires you to build your wardrobe around a few expensive staples in classic shapes.

Fundamental Fit: Bathroom squats?

By: LL
As I previously mentioned, due to our relocation back to the Midwest, I started a new job this past April. You know how it is when you start a new job - there is the learning period where you absorb the rules and polices and try to establish your patterns. That has been me these last two months. I've had to adjust my routines to accommodate my new commute and work schedule. My fitness routine has been the main thing to change. My previous job allowed me a flexible schedule (in by 7 and out by 4) and my commute was a mere ten minutes.

I quickly was able to set up a new "outside of work" fitness plan (even though it will be changing soon as I start my 1/2 marathon training next weekend), but it is my "at work" fitness that I am still working on - I'm referring to the simple physical activities that help keep me awake and counteract the fact that I am sitting at my desk most of the day (and will soon require high, flat ass jeans ... cue the SNL song: "Mom jeans, mom jeans, put on your mom jeans, with an applique vest").

My PA started slowly with a few leg lefts and abdominal squeezes at my desk, followed by once per hour laps around the building. It has escalated to squats in the bathroom stall and sprints up the three flights of stairs to my department. See, no one is that active work, except for my "four-pack" partner who also walks periodic laps. I try hard not to seem creepy. (There is nothing creepy about bathroom squats!)

{courtesy of www.kalisthenixfitnessblog.com}

Luckily, when driving back from a client meeting the other day, I stumbled across a small park tucked away near the office. It has a baseball field, a few pieces of playground equipment, but most importantly, a track that is 75% shaded by trees. Score! In the most recent weeks, this has become my lunch-time escape. I pack a simple pair of comfortable flats and spend 30-45 minutes walking around the track. One day, I was super ambitious and tried to do a 30 minute run. Bad idea! My work does not have a shower, so I went back to work sweaty and uncomfortable sitting in the cold A/C the rest of the day.

Point of this account - it might seem difficult or creepy (okay, maybe squats in the stall are creepy), but it is so important to find little ways to be active throughout the work day - especially if your job is a lot of sitting at the desk (you don't want to develop chair ass).

Fundamental Fit: Swimming Laps

By: LL
Summertime brings with it the perfect opportunity get back into a fundamental fit, which is swimming. I can still remember as a kid ... weeklong trips "up north" with my extended family, where we stayed at my aunt and uncle's cabin on a lake. We spent our days paddling around the lake in a canoe, having wood splitting contests, and swimming ... oh the swimming! It was almost like the turn of teenage-hood once you were able to swim out to the buoy in the middle of the lake, then turn around and come back - without stopping. All those winters at the high school pool learning to freestyle, backstroke, sidestroke ("pick the apple and put it in the basket"), and finally, butterfly! The summertime was ideal to perfect and show off technique. Exercise while having fun ... it doesn't get more fundamental than that!

I've realized as I've gotten older that when I'm at the pool or the beach, I spend less time in the water swimming and more time in a lounge chair, reading magazines and relaxing in the sun. What happened?

In an attempt to regain some of that fun and challenge my rusty skills, I ditched the chair and sunglasses and hopped into the pool this weekend. I was a little out of practice and struggled to get down and back the 30 meter length of the pool. But, I forced my way through it, switching up the strokes and taking it nice and slow. I'm not going to lie, it was tough. I was very sore after only 40 minutes in the pool, but I felt invigorated and young again.

Out of curiosity, I logged into my computer to see about how many calories I might have burned. And, even at my slow pace, I burned around 400 calories! I used my health insurance activity tracker to calculate my calories burned, but here is a decent one.

So I say, the next time that you are laying around at the pool, worrying about your uniform tan, pop into the pool and test out your swimming skills! You might just find a great way to mix up your summer workout routine.

Fundamental Fit: Stand Tall, Eyes Forward

By: LL
As I went for a run on my 5 mile loop the other day, on a gorgeous spring day - sunny, warm, soft breeze - I was really feeling my run. After about a mile, I found the rhythm of my feet on the pavement, matched with a nice easy breath. It was a great run. And then I almost tripped over a dog that darted in front of me. Dumb dog...okay it wasn't the dog's fault. And it really didn't dart in front of me. As I struggled to regain my balance and stay on my feet, I realized that I was surrounded by so many things. There was a world of commotion and lots of beautiful spring foliage to take in. Yet, here I was, trodding along, looking down at the ground. I wondered why I did that. Why didn't I look up and forward when I ran? I was out enjoying my run and not enjoying any of my surroundings.

According to Jeff Galloway and Runners World Magazine, not only am I missing out on some of the great things about running, I am also exhibiting poor running form. Here are some of their tips for good running form:

{Image borrowed from www.sideofsneakers.com}

Fundamental Fit: Accessorizing the black suit

By: LL
Not many things can be more boring than a black suit. Yes, it is a fundamental piece to have in your wardrobe, but it can seem so stale and forgettable. So, what are some good ways to make this fundamental piece fit better in your colorful wardrobe? This is a question that I work with quite a lot in my current work situation (which as I stated in this post, is supposed to be business casual, but has ended up more professional than that). Whereas I am able to add a little flair to my daily "uniform," I am sometimes stuck in situations where it is frowned upon to be too flashy.

When trying to style outfits in these circumstances, I use a tip that I learned when I was first starting out in the professional workforce, which is to ACT: Add Color and Texture.

Color: A subtle pop of color can go a long way while still looking classic and not looking cheap. Whether it be in your top, your accessories, or your shoes. Unlike my weekend looks, I try to keep my color palate simple and not mix too many distinct colors/shades (don't want any of the older ladies to faint!). If you are one who only invests in classic colors for work tops and shoes, then add in the accessories. Try a statement necklace or scarf...or what about a nice brooch to brighten up the top half! Bracelets are always a good way to add in a few other colors to compliment your main color piece.

Texture: Nothing gives a boring outfit more pizzazz than the dimension that comes with mixing textures. If your suit is plain or subtly patterned (think very faint pinstripes or plaids) add in some bold textures on top, whether that is from your blouse or scarf. And then compliment that texture will something different in your shoes, such as leopard or suede. Keep in mind that too much bold print with the texture might overwhelm the outfit and you'll wind up looking cheap (aka too much animal print).

And, you can always mix in a few trendier business separates, like a seasonal blazer or a pencil skirt with pleating at the back vent.

Here is on way to accessorize a black suit:

Here is a look at the way that I am accessorizing my suit today:

I recently picked up the turquoise J.Crew Bubble necklace and have already worn it to work twice (with a steeper price, I have to get my fair share of wears), and these tan ruffle & bow pumps are probably one of my most comfortable pair of heels! Perfect for a presentation to potential donors!

Details:
Suit: The Limited Travelers Suit
Lace Top: New York & Company
Necklace: J.Crew
Watch: Pulsar
Suede Pumps: Apt. 9 (Kohls - 3 years ago)

Fundamental Fit: Beer and Running

By: LL
An ideal topic for the end of the work week!

For many of us, the light at the end of a long (heck, even a short) road race is the requisite beer. It doesn't matter how early in the morning, or how grueling the course. For many runners, a congratulatory beer is part of the experience. The famous Hash House Harriers have made worldwide clubs based on the mutual enjoyment of running and a cold brew.

Cool J and I are definitely amoung the group that adds some "hops" post run. So, imagine our delight when Cool J came across this Runners World article on beer, running, and (gasp) performance enhancement.

Putting together a study of 5 men and 5 women, ages 29-43, all moderate drinkers (as defined in this study as less than the recommended daily limits of two drinks per day for men and one drink per day for women), who ran at least 35 miles per week. The study started by figuring out what the "normal" amount of beer consumed post run would be - staying below 0.07 BAC.

The study consisted of a "beer run" of 45 mintues at a steady pace on a treadmill, followed by a cold beer or placebo and a carb loaded dinner. Then, the following morning was an "exhaustion run," where the runners ran at a fast pace for as long as possible. Researchers measured heart rate and metabolic factors. After calling it quits, the runner could go home and rest, only to return that evening for a second "beer run," followed by beer or placebo and carbs. The next morning, the runners would complete their second "exhaustion run."

The author of this article said that even though she felt as if she did worse on the second "exhaustion run" because of her beer consumption the night before, she was wrong. She was actually served a placebo the night before that second run, not beer.

The study, even though small, found that the overall difference between the two "exhaustion runs" was zero because the women in the study were able to run at that fast pace for longer (22% longer) after drinking beer, but the men actually ran shorter (21% shorter) time after drinking. Ratings of perceived exertion, however, showed no significant difference between the two runs.

So what does this show? Keeping in mind that it was a very small sample size, it showed that beer is good for women and bad for men! Well, kind of. But more importantly, it shows that if beer has a negative impact on performance, it is a modest one.

So quit worrying about a few beers post run!

Fundamental Fit: A Sunday Afternoon Stroll

By: LL
The most fundamental of all fits - the walk, or stroll - is often times not a part of my fitness routine. Not because I do not think about it, rather it is not efficient; it takes too much time to burn the same amount of calories as you can running, biking, etc. in shorter time. A stroll is something reserved for older adults, right? Wrong. As I was reminded yesterday, a stroll can be good physically and, more importantly, mentally.

Yesterday was my day "off" of fitness, so I wasn't planning to do much of anything active. But with the weather as beautiful as it was, I couldn't pass up my husband's suggestion that we go for a walk -  a nice Sunday afternoon stroll. And, I cannot tell you how nice it was! We never neared brisk, rather walked slowly, enjoying the scenery, the sunshine, and the conversation. It was wonderful, and after the hectic work schedules that the two of us have recently had, it was such a mind relief to relax, slow down, and enjoy.

When we finally returned home, we realized just how long we had been gone - but it didn't feel like more than an hour. And to be honest, my legs were just the slightest bit sore. I believe that it was the inclines and, given the fact that I RARELY walk that slow, I was engaging muscles that do not often get used as they were - similar to when you slow down reps when lifting or doing pushups/squats - maybe not?

Either way, it was a great experience and I definitely recommend revisiting this fundamental fit - at least once a month - which can help the mind/body connection and still is fitness, even if you aren't breaking a sweat.

Outfit Details:
- Patagonia Re-Tool Snap-T Pullover
- Ralph Lauren Button Down
- Citizen of Humanity Jeans
- Ray Ban Sunglasses
- Pearl Studs (gifted)

Fundamental Fit: Essential Layers

By: LL
This weekend, I laid out all the necessities for my upcoming holiday travel (one, to make sure that I have everything, and two, to make sure it would fit in my limited space). As my goods were spread across the guest bedroom, my husband made a comment about all the basics that I was bringing. He asked me whether it was really necessary to bring two white camis, two gray long sleeve t-shirts, and a smattering of colored v-necks. Couldn't I cut some of those for space? That got me thinking about layering and the need for basics - because they are a fundamental piece of an outfit. And, for the record, the two white camis are completely different and each would be worn with more than one outfit.

Crew and v-neck camis, t-shirts, and long-sleeves are staples in my wardrobe, especially when I am layering. But these layers definitely do not last long (yellowed armpits, wear in the sleeves, unstitched hems), so I refuse to spend more than $20 on a layering piece (unless it is Spanx). Now, I have gone to multiple places searching for basics that fall within my price range but last  one full season or maybe one and half. These are some of the best places for basics that I have found:

The Gap
The Gap Favorite Long-Sleeve Crew or V-Neck shirts are my go-to cold weather layering items. Normally, you can get them on a "two for $20 or $30" deal, but they are regular priced at $19.50. (Currently, they are on sale for $14.50/each, with an additional 35% with promotional code MERRY). The Gap also has lighter-weight tops and t-shirts in a variety of colors.

Old Navy
Old Navy has definitely picked up their quality on basics. It used to be that you would wash the shirt and the sems would twist and the top would shrink up in the oddest ways. But now, you can find some great deals on v-neck t-shirts and other long-sleeves. Some even give a little extra detail along the neckline to jazz up the basic.

Target
Especially as of late, Target has been a great option for basics, especially the Mossimo Long & Lean Tanks, which normally cost $8 for a variety of seasonal and neutral colors. I have found these tanks to last a bit longer than others, and you can choose from a racer-back or scope-back.

Threads for Thought
As seen in other posts, I have recently collected quite a few Threads for Thought "essentials." These are especially nice for the warm months since they are made of lighter weight cotton (and are sustainable apparel, but for a very, very reasonable price). If you are lucky, you might find Threads available at your local Whole Foods, and if you are very lucky, your local TJ Maxx.

Cool J mentioned in this post about a store called Heartbreaker provides basic t-shirts and tanks that fit the bill as well - if you are ever near uptown Minneapolis.

Essential layers are important in any wardrobe - male or female - and shouldn't cost as much as the cashmere sweater you are layering over it - because no matter what you pay for them, they just don't last the wear and tear that they get. So, it is important to make sure that you find your fundamental fits for a good price, season after season!

Fundamental Fit: Relaxation and Stretching

By: LL
My last semester of undergrad, I took a course called "Relaxation Technique and Exercise." Best. Course. Ever! Not just because we got to lie flat on mats in the near dark for 45 of the 55 minutes of class (no sleeping or you would, supposedly, fail). Rather it was how great it felt at the end of class.

Held in a old ballet studio, we spent the first 10 minutes warming up our muscles with slow activities (normally Tai Chi), then the next 20 minutes would be stretching. We learned techniques for partner stretches and proper forma for basic solo stretches. Finally, we were coached through progressive muscle relaxation, autogenics, and even, massage. Contrary to what you might think, after this class I always felt refreshed and wide awake. I felt lighter and limber.

Recently at work, after sitting at my desk for six hours straight, I was stiff, I was tired, and I had a headache. And it didn't help that my hamstrings and calves were tight from my morning run and strength training session. What to do to get through the day? And that is when I remembered this course and the fundamental fit of relaxation and stretching. So, I took a few minutes (in the privacy of my office so that I didn't weird out my co-workers) to go through a few easy stretches, and perform the progressive muscle relaxation. It helped.

It is amazing  how much more awake we can feel after relaxing our body and stretching. Just think about the "good morning stretch" - you know the one where you stretch your arms high above your head, arch your back, shrug your shoulders; just like you were waking up in the morning. Add to that a few deep breathes, and you are waking up cells and getting oxygen to all those muscles. Or, if you are able to close your eyes, not to sleep, but just close your eyes and relax for 15 minutes, you will feel better. Trust me, you will feel more limber, more relaxed, more awake, and more productive. Just through a little fundamental fit.