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Food, failure and success

Completed another 10 day food challenge and it’s been the best thing for me, not because I lost weight but I have learned more about psychology and people than I ever thought I would.  When I first put the challenge guidelines together I was looking primarily for a way to help people cut back on extra carbs, starches, and sugar to lose water weight and burn more body fat.

I myself appreciate a challenge every once in a while but when I propose to some people a challenge to eat more fruits & vegetables, more seeds, nuts, protein & seafood the look I get and barriers that I have to hurdle to convince them its a good thing, its a challenge within itself.  One that I am welcome to and can’t wait to do again

Every end is a new beginning

 

 

 

Friday Night Shots: Calories in Drinks

Some typical alcoholic beverages.

Image via Wikipedia

Excerpt from WebMD:

What Makes Calories in Alcoholic Drinks Add Up?

The number of calories in mixed drinks depends on several things, including the amount and proof of the alcohol; the mixers; and the size of the drink.

“It’s the mixers, syrups, and sodas that really get people into calorie trouble, because most drinks start with 1.5 ounces of distilled spirits that only have around 96 calories, but mixologists can easily turn that into a drink with hundreds of calories,” says Carolyn O’Neil, MS, RD, co-author of The Dish on Eating Healthy and Being Fabulous.

Whether you’re drinking a beer or a cosmo, the higher the alcohol content, the higher the calories, says O’Neil. For example:

  • 80-proof vodka (40% alcohol; the most common type) has 64 calories per 1oz
  • 86-proof vodka (43% alcohol) has 70 calories/1 oz
  • 90-proof vodka (45% alcohol) has 73 calories/1 oz
  • 100-proof vodka (50% alcohol) has 82 calories/1 oz

How Many Calories in Popular Cocktails? (taken from WebMD)

So just how many calories are in your favorite cocktail? These calorie counts for popular alcoholic drinks are approximate, based on popular recipes, but may vary depending on ingredients and portions.

  • Pina Colada (6 oz): 378 calories
  • Mojito (8 oz): 214 calories
  • Cosmopolitan (4 oz): 200 calories
  • Chocolate martini: (2 oz each vodka, chocolate liqueur, cream, 1/2 oz creme de cacao, chocolate syrup): 438
  • Margarita (8 oz): 280
  • Skinnygirl margarita (4 oz): 100
  • Green apple martini (1 oz each vodka, sour apple, apple juice): 148
  • Martini (2.5 oz): 160
  • Port wine (3 oz):128
  • Bloody Mary (5 oz): 118
  • Red wine (5 oz):120
  • White wine (5 oz): 120
  • Alcohol-free wine (5 oz): 20-30
  • Beer (12 oz): 150-198
  • Light beer (12 oz): 95-136
  • Ultra-light beer (12 oz): 64-95
  • Champagne (5oz): 106-120
  • Coffee liqueur (3 ounces): 348
  • Godiva chocolate liqueur (3 oz): 310
  • Wine spritzer (5 oz): 100
  • Eggnog with rum (8 ounces): 370
  • Hot chocolate with peppermint schnapps (8 oz): 380
  • Hot buttered rum (8 oz): 292
  • Spiced cider with rum ( 8 oz):150
  • Mulled wine (5 oz): 200
  • Vodka and tonic (8 oz): 200
  • Screwdriver (8 oz): 190
  • Mimosa (4 oz): 75
  • Gin and tonic (7 oz): 200
  • Long Island iced tea (8 oz): 780
  • White Russian (2 oz vodka, 1.5 oz coffee liqueur, 1.5 oz cream): 425
  • Mai Tai (6 oz) (1.5 oz rum, 1/2 oz cream de along, 1/2 oz triple sec, sour mix, pineapple juice): 350
  • Rum and Coke (8 oz): 185
  • Rum and Diet Coke (8 oz): 100
  • Mike’s Hard Lemonade (11 oz): 98

What would you do for Muffin?

Here is a workout we did last week to combat the calories found in 640 calorie Choc Chip Pumpkin Muffin

SHE ate her half  – she BURNED her half

45 mins and 6400m – both records at the studio

GT Get Fit Tip: Ectomorph Body Type

Ectomorph body’s are long boned w/ lean muscle

-being a hardgainer u need to consume 1.8-2.2g of Pro/day

– plus weight training to hold mass

Don’t forget about sleep and recovery, You can’t be up all night banging beers and expect your body to keep up

REST

GT Get Fit Tip: BMR (metabolism)

BMR is your basal metabolic rate – or how many calories your body burns just to be alive.

Depending on your body type, height and weight a persons BMR can vary – Use this BMR calculator to figure yours

Typically it takes about 1200 to 2000 calories a day for a human to maintain normal organ functions and if you do strenuous work or regular exercise then you can multiply this number by 1 – 1.9% for activity

A 5’5″ F 140lbs and 30yrs has a BMR of about 1450kcals/day

1450 x 1.5 = 2175kcals

So she would need 2175kcals a day to MAINTAIN her 140lbs for the day.  If she wants to lose weight then then she needs to eat 250kcals less a day to be at a calorie deficit.

This is a simple intro to BMR and Harris Benedict Equation 

Have any questions or need help finding your BMR let me know

Bulky Women: Say it Ain’t So

Have you ever seen a bulky woman?

I believe these to be bulky women, these are not soccer moms.

They lift weights, they EAT.

They lift weights, they EAT.

They lift weights, they EAT.

(On the 4th day they take steroid injections)

Woman are not naturally made to have “BULKY” muscles

Some men aren’t either.

The only way a human body can grow muscle tissue and become “BULKY” is to workout and provide that muscle with calories and nutrition so it can grow.  There is no other way it can or will happen.

If you are male or female and want to look/feel bulky then you have to evaluate your training and nutrition program.  Muscles need the surplus of calories plus a proper physical stimulation to hypertrophy.

People who eat too many calories and do not workout properly will store more body fat and become Obese.

Muscle is your metabolism and the main way to burn calories and lose body fat, without muscle you have no metabolism.

On the flip side a muscle will atrophy or get smaller if you malnourish it and reduce the amount of calories it recieves.  A strong healthy muscle will lose density if you starve yourself and don’t eat.

Skinny people don’t eat enough, Obese people eat too much.

If you have any questions about burning more body fat or what exercises you need let me know, I can help.

GT Get Fit Tip: Proper Time to Hydrate During Workouts

Clean drinking water...not self-evident for ev...

Image via Wikipedia

As the temperature increases and our activities move to the outdoors we want to be mindful of how much water we drink.  I recommend clients drink at least 100 oz of water everyday and when it gets hot and we workout outdoors bump that up to 1 oz per pound of bodyweight.

Here are some quick guidelines on when to hydrate

Before Exercise

  • Drink 15 oz, 2 hours before exercise
  • Drink 8 fl oz, 10-15 min before exercise

Hydration During Exercise

  • Drink 8-10 oz every 10 min during exercise (when thirsty)
  • In exercise bouts longer than 90 minutes, drink 8-10 fl oz of “sports drink” every 15 – 30 minutes to replace depleted electrolytes

Hydration during workouts is important for performance.  You may not be a world-class athlete but if your performance during a workout suffers you won’t burn as many fat calories as possible.

Every 3500 kcals burned equals one pound of fat loss

What’s your favorite “brand” of water and can you taste a difference?

GT Get Fit Tip: 5 ways to “Spring Clean” Your Body and Burn More Fat

Spring Clean this week and lose more body fat by trying these 5 (body) cleaning tips

If you’re looking for another BOOST or trick to start losing fat again here’s my Hi-5 to that

  1. Soda – clean out all “regular” sodas and start drinking less “diets” (aspartame)
  2. Cut Dairy and cheese consumption – good for calcium & protein but adds extra calories
  3. Don’t keep extra Juices – good for vitamins but adds extra sugar calories to your diet
  4. Frozen Foods (tv dinners, “health choice” meals) – easy to fix but pack extra sodium and carbs
  5. Sauces/dressings – awesome assortment of flavors out there but most are loaded with sugar and sodium to add taste

If you spring clean your fridge I am most certain your body, your mind and overall well-being will follow.  When you rid yourself of all those extra carbs, starches and sugars, your body will start to take shape by utilizing its natural fat stores from the winter for energy and you will see it all come together as the Summer months approach.  You have to have a balanced approach in your nutrition and physical activity focusing on both aspects because you can’t have too much of one without the other and expect great results.

We ALL need a HI-5

By this time of year, some people are stuck in a plateau and not seeing results they once did in the beginning of a new diet or workout program.  You really  just need another boost in your nutrition or exercise routine to give your body a JOLT!

If you’re looking for another BOOST or trick to start losing fat again here’s my Hi-5 to that

  1. Soda – stop “regular” sodas and start drinking less “diets” (aspartame)
  2. Cut Dairy and cheese consumption – good for calcium & protein but adds extra calories to burn
  3. Don’t keep extra Juices – good for vitamins but adds extra sugar calories to your diet
  4. Frozen Foods (tv dinners, “health choice” meals) – easy to fix but pack extra sodium and carbs
  5. Sauces/dressings – awesome assortment of flavors out there but most are loaded with sugar and sodium just for taste

The refrigerator is an easy place to start, everyday at the studio we talk about 40 other ways to burn fat.  The trick is to find what works best for you.

You have a life, make yours better

10 Fast Food Lunches Under 500 Calories in Bowling Green, Ky

Foto de una carretera en la cual se destacan a...

Image via Wikipedia

Here are some choices you can grab on the go here in Bowling Green.

Check out the list on IVilliage Health

10 Fast Food Lunches Under 500 Calories

TACO BELL

Chicken Gordita Supreme

Total: 490 calories and  21 grams protein is my favorite

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