Sledding for Summer

As anyone that knows me knows, I am always trying to push my body with different workout routines, classes and exercises. This is necessary if I’m to reach my health and fitness goals sooner rather than later in life, and as summer quickly approaches, it’s time to step up my game once again.

Last week I revisited an old friend, the push sled (a.k.a. prowler). I haven’t visited him in a while because too many people warned against it because of my faulty knee, saying it would do more harm than good. Can I say that how wrong they were was an understatement? Not only did it feel great, it strengthened my knee and will continue to do so over time. Before I show you my test run, I’ll explain the workout and its benefits.

Besides providing an intense way to blast the legs—which I love—a weight sled puts your whole body under [good] stress and drives your heart rate through the roof, making it a fantastic way to rev up your metabolism. It increases your work capacity, helps in developing anaerobic power, and is great recovery after heavy training sessions. Sled training delivers overall strength, body composition improvement, and if used with the appropriate training protocols, can also make you faster (think sprinter) àall of my goals. Push sled workouts are one of the best ways to decrease body fat, especially *visceral fat, is with high-intensity work using a relatively larger volume. So how do you perform this incredible, do-all exercise, you ask? Keep reading.

Push sleds allow you to push either from a low position (making you more parallel to the ground) or from a high position. The lower position focuses more on your quads and makes for a more difficult workout. Most people tend to load up their sleds, too, but you shouldn’t start with a lot of weight, explains. Try loading the sled with one, 45-pound plate in the beginning, or even nothing until you get the gist of the movement and achieve proper form. Once you have the form correct, only then should you use a 45-pound plate and then add-load weight in increments according to your strength.

“Guys try to move the sled as fast as possible, and in the process they round their back and push through their arms,” says Mack from Men’s Health Magazine. “Instead, you should move deliberately and treat the exercise as if it’s a walking plank. As you move forward, you should maintain a straight line from your head to your ankles the entire time. Your power comes from your legs and hips, so drive your feet diagonally into the ground with each step.”

Since I’ve done this exercise before and I know I can add weight to the sled, I performed my test run with one 45-pound plate. I figured that if this was successful, I can stay at this weight until I become faster without sacrificing form, then add weight in 25-pound increments. Having a video of this is not for vanity’s sake, mind you, but to critique myself and to document my progress. Additionally, I’d like to help others in their journeys as much as I possibly can through any avenue with which I create or am provided. Let’s take a look:

Not half bad, right? I’ll definitely be doing this more and work on improving each time.

*Visceral fat, or abdominal fat, is a type of body fat that exists in the abdomen and surrounds the internal organs. Everyone has some, especially those who are sedentary, chronically stressed, or maintain unhealthy diets. Excessive deposits of visceral fat are associated with many serious health problems including cardiovascular disease, type 2 diabetes, and increased blood pressure. Though it is possible to lose, it requires a larger commitment than spot exercises, like sit ups or crunches; a combination of cardiovascular activity and a lean diet is typically required. Hellooo push sled!

Maverick Monday: Zebú Grill

Groupon struck again for this week’s MM, taking us to the Upper East Side for Brazilian dinner at Zebú Grill, a cute and quaint little family-owned neighborhood restaurant named after humpbacked zebu cattle. (After researching what “zebu” meant, I made a mental note to order steak.) Dimly lit with old ads from Brazil used as wallpaper, weathered wooden tables and fixtures, a clean open kitchen, and friendly, knowledgeable and attentive Brazilian wait staff (except for one who was as dim as a 2-watt light bulb and whose face I found completely annoying for no reason—he did keep apologizing though, so I started to feel bad for my irrational dislike of him…but not really…), I had a feeling this excursion would not disappoint the Mavericks.

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I purchased a voucher that supplied us with 2 of the following: caipirinhas, appetizers, and entrees for an amazing deal. As usual, I coerced my partner in restaurant domination to get dessert as well. HA! After sipping on—some might say guzzling– our tasty caipirinhas, we were ready to feast. Here’s what we ordered from the special Groupon menu (yes, they created a menu specifically for voucher holders; that’s how splendid the deal was):

Me                               
Pastel de Galinha (chicken empanadas)      
Picanha na Chapa (sirloin steak)
Black beans
Pudim de Leite (traditional Brazilian flan)

Marissa
Siri (mini crab cakes)
Muqueca de Peixe (fish casserole in coconut milk, sugarcane juice, fresh tomato & lemongrass)
Passion Brulée (passion fruit brulée topped w/ caramelized bananas)

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The rundown: The empanadas weren’t too greasy, but weren’t very well-seasoned either; however, the accompanying spicy dipping sauce was delicious and had me eating them with relish. I didn’t even see Marissa eat her crab cakes, they disappeared from her plate with such quickness that I can only assume meant they were yummy. Meanwhile, the bread with garlic and parsley butter I was scarfing down between courses were like crack rock to my taste buds; I ate the entire basket myself. As for the entrees, both were absolutely lovely. My steak was cooked perfectly and so was the fish in Marissa’s stew, which is hard to accomplish in a burning hot cast iron pot. Both dishes were very flavorful and authentic in their rusticity and ingredients. And when we mixed the farofo (fried yucca flour) into our black beans (me) and fish stew (her)? Our dishes improved exponentially. Would dessert be just as delightful? YES!

The flan was pure velvet! I thought it would be super basic and boring, but I was quite surprised at the rich texture and flavor, not to mention the size of the slice they gave me. My tummy and taste buds were very pleased. Marissa’s creme brulée was even more special. Not only was it made with fresh passion fruit, it was covered in sliced bananas before the sugar was torched, making it slightly reminiscent of Bananas Foster. Just sweet enough and tropical to boot, there were smiles on both sides of the table on this Maverick Monday.

Final answer: The Mavericks will be back!