Today's Fitness Tip

Calorie balance is like a scale. To remain in balance and maintain your body weight, the calories consumed (from foods) must be balanced by the calories used (in normal body functions, daily activities, and physical activity).

Today's Fitness Tip

Remember to do Squats! They strengthen all of the major muscles of the lower body.

Today's Fitness Tip

Foods Keeping your body strong, nourished, and ready to fight infection is important in flu prevention. Fatty foods can slow your metabolism, make you feel sluggish, and compromise your immune system. So stick with whole grains, colorful vegetables, and vitamin-rich fruits.

Calories Burned Walking

Moderate Pace 3.3-3.0 mph:

15 minutes- 45 calories burned
30 minutes- 91 calories burned
45 minutes- 136 calories burned
60 minutes- 181 calories burned

Brisk Pace 3.8-3.5 mph:

15 minutes- 52 calories burned
30 minutes- 104 calories burned
45 minutes- 156 calories burned
60 minutes- 209 calories burned

Very Brisk Pace 5.0-4.0 mph:

15 minutes- 69 calories burned
30 minutes- 137 calories burned
45 minutes- 206 calories burned
60 minutes- 274 calories burned

Strength Train Without Weights

If you go for walks you can increase your intensity and strengthen your lower back and buttocks muscles without weights. The trick: tightly squeeze your buttocks throughout your walk. By doing so you will keep your gluteus maximus muscles contracted.

Tip: Squeeze your muscles for 5 minutes, relax for 5 minutes and continue to alternate until you get use to the feeling.

Today's Fitness Tip

Do not over-exercise and fast much because it will slow down your metabolism.

Today's Fitness Tip

Read the label on "fat-free" foods carefully. Often the fat has been replaced by sugar
which will increase your body's fat content.

Today's Fitness Tip

Don't forget to drink plenty of water! When you are participating in vigorous physical activity, it's important to drink before you even feel thirsty.

Today's Fitness Tip

At times, you will not feel like exercising. If you're just feeling a little tired or low on energy, go ahead and try to complete your routine. The workout will likely boost your energy level and your mood.

Today's Fitness Tip

Track down your daily exercise and food intake in a journal or notebook. It will increase the likelihood of success.

Think Twice Before You Chew on This

Many people salivate over the delicious taste of Panera's sandwiches. Well, I can't blame them, many of their foods are quite delicious. But, the calories and fat content aren't to many people's taste. Below are a couple of the popular sandwiches. The nutrition facts for both of them caught me for surprise and might even surprise you too.

Full Smokehouse Turkey® on Focaccia
12 oz
860 Calories
36 Fat
12 Sat. Fat
0.5 Trans. Fat
105 Cholesterol
2620 Sodium
82 Carbs
4 Fiber
7 Sugar
52 Protein

Full Chipotle Chicken on Artisan French
14.5 oz
1070 Calories
55 Fat
15 Sat. Fat
1 Trans. Fat
145 Cholesterol
2570 Sodium
87 Carbs
4 Fiber
6 Sugar
54 Protein

Healthier Option: Pick half a sandwich and a cup of soup or half a salad (ask for the dressing on the side)

Today's Fitness Tip

When you accomplish one of your short-term or long-term goals, make sure that you reward yourself well!

Protein-Packed Sandwich

Cookinglight.com has many post-workout meals. This protein-packed sandwich is one of them. Check it out:

Post-Workout Meals

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Snack Time On the Go

The healthiest snacks also include some protein, which provide more sustained energy than simple carbs.

Some easy on the go snacks you can take with you is a handful of nuts and some cubes of cheese. Also, veggie juices are packed with vitamins, minerals and carbohydrates which will give your body plenty of energy throughout the day.

Battle of the Foods

Which fast food nugget is better for your overall health-Wendy's, Burger King or McDonalds?

Wendy's 4 piece chicken nuggets:

190 Calories
13grams Total fat
3 grams Saturated fat
0 grams Trans fat
0 grams Fiber
9 grams Protein

Burger King 4 piece chicken nuggets:

180 Calories
11grams Total fat
2 grams Saturated fat
0 grams Trans fat
0 grams Fiber
9 grams Protein

McDonald's 4 piece chicken nuggets:

190 Calories
12grams Total fat
2 grams Saturated fat
0 grams Trans fat
0 grams Fiber
10grams Protein

1st Place: Burger King's Crown Chicken Tenders. These nuggets have 10 fewer calories, less total fat and less saturated fat than it's competitors.
2nd Place: McDonalds
Last Place: Wendy's

Today's Fitness Tip

Identify what you want to accomplish with your health, stregnth, and weight.

Today's Fitness Tip

Set a target weight for a specific occasion such as a vacation or family reunion.

Inner Thigh Work Out

If you are like me and want to trim down your thighs check out this video from http://www.fitsugar.com

I do this workout routine in my Guns Guts and Glutes class. It works! Try it out.

Today's Fitness Tip

Surround yourself with people and things that remind you to live a healthy lifestyle.

Can Too Many Fries Make You Stupid?

Check out this article from Allure.com

Can Too Many Fries Make You Stupid?:allure.com

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Today's Fitness Tip

The key to making your muscles stronger is working them against resistance, whether that be from weights or gravity. If you want to gain muscle strength, try exercises such as lifting weights or rapidly taking the stairs.

Today's Fitness Tip

To improve your muscle endurance, try cardiorespiratory activities such as walking, jogging, bicycling, or dancing.

Today's Fitness Tip

Good flexibility in the joints can help prevent injuries through all stages of life. If you want to improve your flexibility, try activities that lengthen the muscles such as swimming or basic stretching.

Help Your Digestive System With Gum

Do you pop a piece of gum into your mouth after eating for the sole purpose to freshen your breath? Well you are actually doing more. Besides for fighting off bad breath, the process of chewing gum will help your digestive system. Also, the saliva produced contains many digestive enzymes. AND saliva has an antacid effect which reduces your chance of getting reflux after a meal. So, grab a piece of gum after you eat to freshen your breath and help your digestive system!

Today's Fitness Tip

Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity." John F. Kennedy