Monthly Archives: April 2012
Fast Food Friday
I thought I’d wrap up the work week with a post about something I haven’t written about in awhile: food.
If this isn’t your first time visiting LauraLovesFitness, you know I’m a big believer in the everything-in-moderation rule. As far as I’m concerned, life’s too short to deny yourself something you enjoy. For me, that includes red wine, chocolate and the occasional bacon cheeseburger. (However, I should point out I’m typing this post while enjoying a quick lunch break featuring a turkey sandwich on Weight Watchers rye bread, celery sticks, orange pepper strips and an iced green tea.) Since I do my best to strike a balance between eating healthy and enjoying the occasional treat, it’s an extra bonus when I find a place that lets me do both at the same time!
Cajun chicken wrap, baked fries & zero-calorie fruit punch
I’m not sure why it took me so long, but I recently discovered an “Energy Kitchen” in my neighborhood. Everything on the menu is either baked, steamed or grilled and everything is under 500 calories. It’s become my favorite place to get something when I’m on the go. They have everything from salads to varieties of bison burgers on whole wheat buns to chicken and veggie whole wheat or multi-grain wraps. Then there’s my favorite “treat” on the menu: the baked fries. They’re the best “healthy” fries I’ve had! (Maybe the fact that they come in at only 151 calories and 2 grams of fat makes them taste even better!) Right now you can only enjoy the fries and other non-fried treats if you live in New York, New Jersey or Florida, but something tells me you’ll soon find Energy Kitchens in other parts of the country, too.
Of course, the kicker for this yummy and better-for-you food is that it’s a bit pricier than some of the other “traditional” fast options out there. This seems to be a general problem with healthier food alternatives. When you compare the cost of a meal combo at one of the big greasy fast-food chains to the cost of buying fish or chicken, fresh produce and whole grains to prepare your own healthy meal at home, it’s no wonder many people choose the less expensive but unhealthy option.
There’s no doubt we’re all working harder than ever to be cost-conscious about every expense in our daily lives. But if you’ve made a commitment to take better care of yourself by exercising, remember this: you need the right fuel to keep your body moving so you can have fun, be fit and feel fabulous!
Tabata Training
This week marks the start of round two of the “Ultimate Fitness Experience” small group training class. For the next four weeks, Roberto Murichi will continue to push us to perform kick-butt exercises including burpees, kettlebell swings and push-ups. While I’ve been writing about my experiences in the class, I’ve only scratched the surface when it comes to describing a key component: the Tabata Method.
= 1 Tabata
4 Minutes of Rings
The idea behind the Tabata is this: you perform four minutes of work at high intensity. That breaks down to doing as many reps as you can for 20 seconds straight and resting for 10 seconds. You repeat the cycle eight times.
Sounds simple, right? Well, after a couple of cycles of pushing out as many push-ups, squats or sledgehammer swings as you can, no doubt you’ll feel your heart racing and the sweat starting to pour.
Tabata training gives you lots of mix-and-match options. You can perform a single exercise for one 4-minute Tabata, followed by another exercise and another four-minute Tabata. Or you could try four cycles of squats followed by four cycles of push-ups. Last week, Roberto set up five stations of five different exercises and we had to get through one Tabata at each station. The scenario offered 20 minutes of hard work:
- Rings
- Sledgehammer swings
- Squats
- Sit-ups
- Ropes
There’s lots of debate surrounding whether Tabatas and other types of high-interval training are okay for the fitness beginner. Based on my personal experience, I can tell you my strength and endurance gains took a serious hit last year thanks to a foot injury that put me on the sidelines for several months. When I started working back up to my normal routine, I had a hard time getting through Tabatas. So, for all you fitness newbies, click here for an article I found featuring some suggestions about Tabatas for beginners.
Like any other activity, mixing things up in your workout is a great way to stay motivated to keep moving. Whether it’s Tabata Training, a new group exercise class or a new path for your next run, adding some variety to your exercise routine is a surefire way to have fun, be fit and feel fabulous!
Best Health Move of the Week
Last Monday marked the start of a banner week. I returned from vacation ready to tackle new projects, deadlines and training sessions with new gusto. I brought my workout routine to a new level with the completion of a killer four-week small group training class. However, the best thing I did for myself all week had nothing to do with sweating through 100 squat thrusts or getting back on track with my healthy eating habits. It had everything to do with the 10-minute phone call I made to schedule my first mammogram.
It was only a few weeks ago during a routine check-up when my gynecologist told me it was time for me to get my first mammogram under my belt. Since I just turned 38 in February, I thought I had a couple more years to go. However, since my mom is a breast cancer survivor and since I’ve been taking birth control pills for more than 15 years, he wants to set a baseline now. My internist agreed and offered a recommendation for an imaging center in my area. So, being a person who doesn’t like to let any item sit on a to-do list for too long, I confirmed that my insurance company would cover the routine screening and booked the appointment for April 7th.
Now that the appointment is on my calendar, I find myself dealing with a mixed bag of emotions: disbelief that I’m old enough to add this test to my healthcare check list; confidence that my results will be 100% normal; and finally, fear that they won’t. But when I find my mind racing ten steps ahead, I take a breath and remember something very important: knowledge is power. When it comes to your health, staying on top of screenings is one of the most important things you can do to maintain your overall well-being.
If you scour the Internet long enough, you’ll find plenty of contradicting information about when a woman should get her first mammogram. You’ll also find articles and studies that talk about potential harms associated with mammograms. Speaking with your doctor to assess your own risk factors can help clear up the confusion. Also, when it comes to breast cancer – as with many other diseases – early detection is key.
So at the age of 38, I realize I have more scars – physical and emotional – than I did ten years ago. However, I also can’t remember feeling stronger or healthier in my life. While I know I could do a better job when it comes to getting more sleep (who couldn’t?), I’m eating better and working out smarter than ever before. So, I look at getting my first mammogram as the next step in a path toward a better me.
If you’re reading my blog, you’ve already made the commitment to take better care of yourself by exercising and eating well. Just don’t forget to keep your overall health in check. If you’ve been putting off a screening, there’s no time like the present to pick up the phone and schedule it now. Whether it’s finding time for a workout or a check-up, each of us has the ultimate power to make the important choices that can help us have fun, be fit and feel fabulous!
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