You Did What? Now Do This

Everyone knows that there is no big secret to losing weight, it takes hard work, proper nutrition, and most importantly, consistency. Weight loss is all based on calories taken in versus calories burned. If you burn more calories than you take in you'll lose weight, if you don't, you won't...it's that simple.

Here are some examples of things we like to indulge in and their calorie contents followed up with an example of what you'll have to do to burn those calories back off.

All of these numbers are based on a person weighing 155 - 175 lbs.

You did what? I drank 10 bottles of Miller Lite watching football last Sunday (hey, they were only $1.50 a bottle) - 960 calories

Now do this. Play 72 minutes of full court basketball (no timeouts)

You did what? I ate 3 slices of plain pizza from a Pizza Hut pan pie - 690 calories

Now do this. Hit the stairclimber for 1 hour and 27 minutes

You did what? I ate 2 Egg McMuffins from McD's because I didn't feel like making a healthy breakfast at home - 600 calories

Now do this. Mow your lawn for 2 hrs and 5 minutes (hope you have a big yard)

You did what? I ate a plain bagel with 2 tbsp. of cream cheese - 450 calories

Now do this. Play 43 minutes of singles tennis

You did what? I thought I was eating healthy on the road and grabbed a grilled chicken ceasar salad from McDonald's - 410 calories

Now do this. Hop your health conscious butt on the treadmill at 5mph for 38 minutes

You did what? I drank 6 RBVs (Red Bull and Vodkas) on a Saturday night bender trying to relive my youth - 1062 calories

Now do this. Have fun rockstar, because now you have to do some mosh pit type rock and roll dancing for 4 hours and 2 minutes!

You did what? I needed something greasy after all my late night partying to cure my awful hangover, so I hit up Arby's for a Beef n' Cheddar and large order of those amazing curly fries - 1040 calories

Now do this. Since you can't run or you'll probably vomit, hit the treadmill for 2 hours and 50 minutes of walking at 4 mph

You did what? I ate a 6 inch meatball sub from Subway (it was on wheat and didn't have cheese) - 580 calories

Now do this. Ok meatball, here's a fun way to burn that off...try having some "active" sex for 1 hour and 43 minutes. Yes, doing that deed burns calories too, but good luck making it that long! Good thing you passed on the cheese.

You did what? I needed some comfort food so I rolled into a Wendy's and grabbed a large chili with crackers and a medium chocolate Frosty - 700 calories

Now do this. Hop on the stationary bike for 90 minutes

This shows you that some of our favorite foods and beverages are packed with calories that we may not be aware of and if losing pounds is your goal, you need to adjust some of those decisions you're making or learn how to atone for those decisions with hard work and calorie burning.

Want to check out some of your other favorite foods and drinks and their calorie contents, check out http://www.calorieking.com/ or the http://www.thedailyplate.com/ you may be surprised with what you find.

Introducing Online Personal Training!

Are you one of those people that really want to get into better shape but aren't sure how to do it and don't have the funds to meet with a trainer? Have you ever heard of or thought of online personal training?

Online personal training allows people to get advice, motivation, and customized workouts from a certified professional without having to pay the costly fees of the face to face service. Also, you can do your workouts at home or in your health club on your own schedule.

Is motivation an issue for you? Sure it's great to have workouts emailed to you weekly, but will you actually do them on your own? Online personal training programs also include unlimited access to your trainer via phone or email and some even offer a premium service where your trainer will meet with you once a month or once every few months (depending on where you live). Have I covered all of the bases? Do you think this service is something that you can benefit from? Would you like to receive a customized, easy to understand workout via email once a week like this beginner's exercise program that I recently created using http://www.ptonthenet.com/ ? (click the link below)

http://www.ptonthenet.com/capview.aspx?s=NjI1MjksMjAwOSwxMCw0LDgsMTksRmFsc2UgbEVZQmxkVFVZSTFoOVRuTmNTM1NtUT09&p=856870&e=700

If online personal training is something that you think you might like to try, email me at kfees31@yahoo.com to find out how to get started now!

YOU ONLY GET 1!

"You Got a Door, You Got a Gym!"

"Wanna get bigger, harder, stronger...?" This is the question asked of us by Jake Steinfeld creator of the Body By Jake line of fitness products in his new infomercial for the Tower 200.

I am usually the first 1 to point out the flaws and ridiculousness of infomercial fitness products (it may be the horrible acting in the adds or the guarantees each product promises to deliver), but I think this 1 may have finally sold me!

Here is the skinny on the Tower 200:

http://www.youtube.com/watch?v=uINmw0smNQ8

(Ok, maybe the voice over in the ad is a bit annoying and seeing Greg Plitt perform the 200 exercises is a bit distracting to you ladies, but that aside, I think they do a good job of selling the product)

The reason I am sold on this product is this; I worked as a trainer at a private personal training studio in Vienna, VA for two years and the owner there had a Smart Gym as her only cable pulley system. When I first saw this ancient piece of equipment I thought, "well, this needs to go." but after training my clients on it and using it myself, I found it to be a very effective replacement for those expensive cable pulley machines. The Tower 200 from Body By Jake is basically the 2010 design of the old school Smart Gym with added resistance of up to 200 lbs.

For only $14.95 you can own the Tower 200, an exercise DVD (more on that in a second), and an exercise wall chart. I can definitely see the value of this and I think if you are the type of person that refuses to join a gym and wants to get into some strength training from home, you should look into purchasing this product.

Now I must let you all know that I am not endorsing this product for any monetary gain. Also, I have never touched or seen the live version of this product and I cannot speak to the quality of the craftsmanship, but they do offer you a lifetime warranty which says something about it's durability. What I'm saying is this, based on a first impression and having used a similar product and gotten (and given) results from it, I am comfortable standing behind it and letting my readers know my professional opinion.

I do have 1 problem with the ad and that is the guaranteed results that you will get "bigger, harder, and stronger in just 11 minutes a day with Randy Couture's 11 Minute No Excuses Workout." Hopefully by now you realize that you will not see results in just 11 minutes a day (although 11 minutes are better than 0 minutes) and that diet combined with exercise and consistency is the key to a better looking, healthier body. The add just needed a famous face to help push sales along, and why not piggy-back 1 of the most popular things going right now, MMA fighting?

I'd love to know what people think about it after using it, so please feel free to get back to me if you or someone you know gets a chance to use the Tower 200. I may eventually purchase 1 for myself, but for those of you that know me know that I am a "gym rat" and prefer the health club atmosphere.

Five Reasons Why the Fall is a Great Time to Better Yourself

In the northeast (where most of you are) the leaves are changing, it's dark when you go to work in the morning and carrying around a hoody in the evening is always a smart idea. Yes, it's autumn and that means football, Halloween, new prime time TV shows, and unfortunately, more time spent on our butts...eating junk! Here are five reasons why this is the time you should be attacking your health and fitness plan with unbridled enthusiasm instead of giving in to the season's many pitfalls.

1. Football on TV - What do we do while watching football? Most of us tend to stuff our face unconsciously with salty snacks and drown them out with calorie filled alcoholic or sugary beverages. This is not the time to skip the gym! In the summer when we are outdoors and burning calories, it is OK to spoil yourself a bit with some of your favorite guilty pleasures, but in the fall, Saturdays and Sundays are usually spent plopped in front of your TV with your hand in a Doritos bag. Make it a point to get to the gym early on Saturday and/or Sunday mornings before the games begin. This way you have burned your calories for the day and slipping in a few extra during the game is not a crime. If you don't make that time to burn your calories, they just continue to add up on you and wreak havoc on your waistline.

2. Cooler temperatures - This goes without saying, the crispness in the cool autumn air is the greatest feeling in the world to an outdoor exerciser. Humidity is all but gone and the sun doesn't beat on you without restraint. Keep your sweating to a minimum and enjoy your exercise much more in the months of September, October and the start of November.

3. Halloween candy - Admit it, you do not have to be a child to fall prey to those evil baskets of Halloween candy sitting ALL OVER THE PLACE! Those sugar-filled demons are dying to add hundreds of extra calories to your daily diet without you ever even thinking about it. Want to enjoy some of those sweet treats? Spend 15-20 more minutes burning calories at the end of your workout.

4. Kids are back in school - For you stay at home Moms (and Dads), use part of the school day to take care of yourself. The kids are away, make the most of it! Get to the gym, go for a long walk, take a lunchtime Pilates or Yoga class, go for a hike or a bike ride, pop in your favorite fitness DVD and "Sweat to the Oldies" or get in your "P90X" workout for the day. Use this time to take care of yourself so that when the kids get home you have the energy to spend time with them doing the things they like to do.

5. Enjoy the fall harvest - Two of my favorite fruits are plentiful this time of year; apples and pumpkins! Apples are at their juiciest and tastiest in the fall and provide you with an easy way to add fiber, calcium, potassium, vitamin C, and folic acid to your diet. Toss slices on a salad, dip them in some yogurt, or just grab one on your way out the door. Pumpkins help add flavor to some favorite fall recipes and are packed with all kinds of nutrients including: fiber, vitamin C, vitamin E, iron, and potassium. They also are a great source of carotenoids which fight against heart disease and cancer.

Use these tips and make this autumn the best you ever had! Remember, the holidays and winter are right around the corner and that season serves up it's own dish of obstacles to overcome. Learn how to make healthy choices now and avoid "falling" behind.

Back Into the Swing of Things

It's been quite a while since I was able to sit down and post some useful information on here and I wish I was able to do so more regularly, but life sometimes whips a wicked curveball at you and you have to adjust your priorities. In any event, I am back to try to fire up this blog again (well, at least once a week).

The coming months are a tough time of year for a lot of people in terms of their health. Fall and winter sometimes sneak up on us and pull us into a state of hibernation when it comes to working out and eating properly. I am here to help you through these tough months so we can avoid the pitfall of having to make a dreaded New Year's Resolution to get into or back into better shape. We should STAY in great shape and be well year round so we can worry about having fun not about sticking to this mythical creature, "the resolution."

Stay tuned!

BLOG BREAK

I'm in the process of moving from Northern Virginia to good old Pennsylvania, so the addition of new content will be limited for a bit. Stay tuned and keep an eye out for my summer boot camps that I will be starting up in Schuylkill County, PA. I will post details as soon as they are finalized. Until then, I'll leave you with three simple things to do today:

1 - break a sweat (I don't care how you do it)
2 - eat at least two pieces of fruit and two servings of vegetables
3 - go through your pantry and throw away your white bread, sugary cereals, and potato chips

"You Only Get 1"

Do You Want it Bad Enough?

Over the last few weeks I have had numerous friends and family members ask me fitness related questions (no surprise since summer is right around the corner). These questions included:

"What should I do to lose weight"

"I want to lose fat, but not weight, what should I do"

"How do I get bigger calves" (heard that one twice this month!)

"What should I eat to gain (muscle) weight"

"How can I lose 30 ponds in two weeks" (yes, someone actually asked me that!)

"What can I do to lose this" (grabbing a fistful of fat somewhere near the midsection and butt)

I tried my best to give these people my expert advice and recommendations, but it usually circles around to the same result...NOTHING! This brings me to ask myself, "why did they even approach me in the first place?" No doubt they want to show me that they have a desire to change the way they look and feel, but part of me believes that they also thought I was going to tell them the secret of the universe where they can get exactly what they want without doing any of the work to get it. We all know there is no big secret us trainers are keeping to ourselves and you cannot find a better body in a bottle of pills or infomercial product.

I offered free services to these people, but it usually starts with me sending them a food log to complete for five days so that I can look at what they are stuffing down their throat. NOT ONE PERSON has sent me the completed food log back, so that tells me that they just don't care as much as they lead on. Am I incorrect in thinking this? How hard is it to write down everything you eat and drink for a few days and send it along to a trainer for FREE NUTRITIONAL GUIDANCE!?!?!? That task alone can help to shed at least a pound per week without doing any of the sweat work that comes with it.

In some cases I even offered free training hours to help get people jump-started and still, no commitment from these people! Once again this leads me to believe that they just don't want it bad enough. I know people that would pay thousands of dollars to lose or gain weight and I have worked with these people...they have succeeded. I'm not asking for your money and in most cases these people are close friends and family, so I'M FREE. I want nothing more for them than to be happy and healthy forever!

Here is some free quick advice: Start small, keep a food log and show it to a trainer or nutritionist, make a weekly workout schedule, and make exercise as big of a priority as brushing your teeth!

I'll end with this; how bad do you want it? If you have a strong desire to change the way you look and feel GO AFTER IT! If you think there is any easy fix and don't want to put in the time and effort necessary to be where you want to be, don't. It's your life, your body, your future and you have that choice.