Tag Archives: Equinox

Eating at Airports

2 Jan

Most people who travel tend to gain weight because they are always eating on the road. Airport food can often be very heavy and very high in calories. Restaurants and meals claim to be healthy but are they really? I have a photo shoot next week so I did my own investigation on my way to visit my best friend in North Carolina at the BWI airport.

First I came across a vendor with sandwiches and salads. There was not one item that had any nutritional information on it. As I looked at each of the items I noticed that every sandwich had cheese and mayonnaise. Both are high in fat and calories. The salads all had a ton of cheese and crunchy noodles. Those crunchy noodles are yummy but really high in calories. I looked at the dressings and there was not one low fat option. I moved on.

The first restaurant I came to was Nature’s Kitchen Fresh Cafe. I was excited that they might offer some green drinks or really healthy salad options, but all I saw were pre made cheesy salads and tons of processed lunch meats and bread. There was nothing nature made about it!

I have been working out hard and eating healthy and feeling great so I am not going to ruin it all with a bad meal. As I continue through the airport I was delighted to find Chipolte! At last, a place that had healthy options and listed the calories. I ordered a salad which consisted of lots of romaine lettuce, black beans, grilled chicken, mild salsa and a little of guacamole. I usually get the chips but when I saw they were 500 calories, I decided I didn’t need them. The bowl was more than enough. I didn’t need cheese, or a wrap and the salsa and guacamole had enough flavor so why use dressing? The dressing probably contained more calories than the salad itself. The portion was more than I needed so I ate slowly and threw about half of it away. I put it in the trash because I was full. I didn’t need anymore and my stomach would thank me later.

You have to eat healthy 90 percent of the time to stay lean and defined, especially as you get older. Next time you’re at the airport, eat like your at home. Inquire about calories, choose low fat salad dressings and stay away from creamy dressings, cheese, and bread.

Travel like a rockstar!

In Health and Happiness,



Memorial Day Body

21 May

With Memorial Day just around the corner, pools opening, and the weather getting warmer, I am receiving tons of questions about toning up, so today I am going to give you the 411 for getting in the best shape this summer.

1.  Sweat to burn calories and fat.  Row, run, cycle, walk, box, jump rope, whatever you do,  go hard enough to get your heart rate up so you sweat.

2.  Workout 45 minutes every day.  Find some way to be active whether you are touring the capital, running a 10k or gardening, get moving!

3.  Eat lighter later.  Eat the majority of your complex carbs in the earlier part of the day to fuel your activities and eat protein and carbs containing fiber later in the day such as beans.

4.  Lift something heavy such as weights or your own body weight.  Try a class that includes weights at a local health club or fitness studio.  Many gyms over trial passes for new members.

5.  Include your friends.  By inviting your friends to work out with you, you will be more accountable and it can make the experience very enjoyable.

6.  Be consistent.  Working out once a week and eating healthy some of the time will not create lasting effects.  Try to do something active and eat healthy at least 5 days a week and don’t sabotage your efforts on the other 2 days.

7.  Downsize.  Instead of having a sandwich, chips, and a cookie for lunch, have half the sandwich or nix the cookie.

8.  Tell everyone what you are doing so people around you will keep you accountable.  If you tell everyone you are doing a race on Saturday, your friends and coworkers are likely to ask you about it on Monday.

9.  Think about how good you will feel when you are done.  Certain days it can be hard to get motivated, but if you focus on the end result, you are sure to be a winner!

10.  Have fun!  Life is too short to be serious all of the time.  Find activities you enjoy, involve your friends, and be positive!  You may surprise yourself with what you can do and how fun it can be.

Special request song of the day:  Coolio Gangstas Paradise, E-Ross remix

Free download:  http://www6.zippyshare.com/v/55241331/file.html

In Health and Happiness,

Madeline Dolente


Finding Time

24 Apr

It seems like the biggest reason people don’t exercise these days is due to lack of time.  That’s what everyone told me this weekend and it’s often the same excuse I hear on a daily basis.  Yes, there is never enough time in a day to do everything, so if you want to make it happen, you have to make it a priority.

As a lifestyle coach, I have had the pleasure of coaching people to find balance.  What I have found is that many people let their jobs control their life and then one day they wake up wondering why they are unhappy.  They didn’t make time for exercise, love, and to enjoy all of their other passions.  Seize the moment and create your life by focusing on what is important to you.

I believe exercise is important for everyone.  It keeps your body and mind healthy!  YOU choose how to spend your day, so if exercise is important to you, make it a priority.

Below are some tips to find time for exercise:

1.  Make your workout an appointment and don’t let social events interfere with this appointment.

2.  If your day doesn’t go as planned and you get stuck in the office late, think something is better than nothing.  Even 5 minutes of exercise is beneficial.

3.  Don’t let a rainy day keep you from exercising.  There’s no such thing as bad weather, just bad clothing.  Put in an exercise dvd or head to the gym!

4.  Do it in the morning.  This will ensure that no matter what occurs in your day, you got your workout in.

5.  Enlist your friends.  If you have other people who will be meeting you for a workout, you will most likely be successful.

6.  Multi-task.  If you have reading material, bring it with you as you walk on the treadmill or elliptical.

7.  Maximize your time by going to an intense 45 minute class that will give you an incredible workout and burn 500 calories.  Check out a cycle class at http://www.zengofitness.com or METCON at Equinox.

8.  Focus on the benefits.  Even when you don’t feel like working out, think about how good your body will feel and look after you’ve exercised.  Nothing else will give you the same effect.

9.  Sign up for a race or give yourself a goal.  By focusing on a goal, your workouts leading up to that race will have to be a priority.

10.  Plan out your day!  If you have a plan, you are most likely to achieve your goals!

Song of the day:  Burning Up by Ne Yo

Free download: http://mp3skull.com/mp3/ne_yo_burning_up.html

In Health and Happiness,

Madeline DolenteImage