Blog Archives

How many calories should I eat a day?

How many calories a day?

One of the most popular questions I get daily

I say every human needs to consume around 1800-2200 calories a day to live.  If you are a smaller person you can eat less, if you are a bigger person eat more, if you are highly active person eat more as well.

A quick and easy way to estimate this daily caloric need is to divide your weight in kilograms (bodyweight/2.2) multiply by 35 and minus 550

I weigh about 165lbs/2.2  = 75kg  *35  = 2625calories    -550  = 2075 daily calories

My calorie goal is 2075

You have to move to burn calories, you have to eat well to burn body fat, then rest and repeat



Hostess Twinkie’s going out of business – one giant leap for mankind

English: Hostess Twinkies. Yellow snack cake w...

English: Hostess Twinkies. Yellow snack cake with cream filling. (Photo credit: Wikipedia)

After 82 yrs of making Twinkies  cupcakes, moon pie’s and wonder bread, Hostess is closing its doors.

The company cites changing “consumer taste” along with labor disputes and high production costs as the culprit.

I remember Dad always putting Twinkies in his lunch bucket for work and if he came home early from a rain out I would get to eat it for him.

82 yrs is a long time but I actually celebrate this small victory for mankind and more importantly the children of the future because know I feel like there is opportunity for something else to step up and takes its place.  Whatever product it is will start in the schools first and if the kids like it, then it will pass on to everyday people

English: A Hostess CupCake, shown whole.

English: A Hostess CupCake, shown whole. (Photo credit: Wikipedia)

GT Food Challenge – the Last 3 Days

I wish that I could help people who struggle with Obesity more efficiently than telling them to eat more fruits and vegetables, but that’s all I did to lose -5lbs in 8days – this is not a diet, this is life

GT Get Fit Tip: 10 Healthy Snacks for Summer

The Laughing Cow

The Laughing Cow (Photo credit: -l.i.l.l.i.a.n-)

Summer is near and I was thinking of some things that we can eat for snacks that are easy and tasty

here’s short list, feel free to add or suggest your own

  1.   banana popsicle (peel and freeze over night)
  2.  ants on a log (celery with peanut butter and raisins)
  3. Cashews (personal favorite)
  4.  Laughing Cow cheese
  5.  Peaches and cottage cheese
  6.  Strawberry Salad (1 cup raw spinach,  ½ cup sliced strawberries and 1 tablespoon balsamic)
  7. dehydrated apple chips
  8.  Blackberries mixed with yogurt
  9. Mangos (worth the effort)
  10. Watermelon (mmm mm good)

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

Jessie’s Story

She’s back!

Jessie just returned with  Mission Team Haiti visiting Christian orphanages and doing good work.

They took the kids and did fun things, some kids she said had never tasted ice cream before!!

She has a great story about what she did and saw, I can only imagine what it would be like to be born in a place other than my own.

When you stop by to to workout today ask her about it

If your not training and working out with her, visit her blog,

She would love to tell her story

GT Get Fit tips: Do you like BLT’s?

The BLT is a variety of sandwich containing Ba...

Image via Wikipedia

Not bacon, lettuce, tomato sandwiches, I’m talking





All these little extra BLT’s add up through out the day to over 350kcals – Thats 30mins of a GT workout!!

The average late night snacker piles on an extra 500kcals eating after supper.

Be mindful of what your eating and WRITE it down if you’re trying to burn fat, every bit helps

Five Spice Beef Lettuce Wraps: Robin Shea

This post taken from Southern Fried Fitness

Robin Shea is for real and I appreciate her cooking bc she wants to #gettoned2011 and has proven it!!  Check out her video link bottom of post


80% Dinner Idea! Five Spice Beef Lettuce Wraps

Absolutely delicious and falls perfectly into your 80% healthy food choice!  Enjoy and share your thoughts!

Simmer for the dipping sauce:

¼ cup rice vinegar

¼ cup fresh lime juice

2 T. sugar

1 T. fresh ginger, minced

1 T. chili garlic sauce

Prepare condiments (keep separate):

½ cup fresh cilantro leaves

½ cup cucumber, seeded, thinly sliced

½ cup dry roasted peanuts, chopped

½ cup carrot, cut into thin strips

¼ cup torn fresh mint leaves

1 lime, cut into small wedges

8 Boston or Bibb lettuce leaves


1/3 cup dry sherry

¼ cup shallots, thinly sliced

2 T. sugar

1 T. chili garlic sauce

Toss; saute in 1 T. vegetable oil:

1 lb. flank steak or top sirloin, trimmed, and diced

½ t. kosher salt

½ t. Chinese five spice powder

½ t. toasted sesame oil

Off heat, stir in:

½ cup canned water chestnuts, drained, chopped

1/3 cup scallions, sliced

Simmer first 5 ingredients in a sauce pan until thickened, about 5 minutes.

Prepare cilantro, cucumbers, peanuts, carrot, mint, lime, and lettuce; chill.

Combine sherry, shallots, sugar, and garlic sauce in a small bowl; set aside.

Toss beef, seasonings, and sesame oil in a large sauté pan over medium-high heat until seared, 3 minutes. Add sherry mixture and simmer 5 minutes.

Off heat, stir in water chestnuts and scallions. Assemble with ¼ cup beef mixture in each lettuce leaf. Top with condiments; serve with dipping sauce.

Posted by Robin Shea at 3:08 PM

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


Chicken Gordita Supreme

Total: 490 calories and  21 grams protein is my favorite

Uncle Jeffy’s afternoon – his Fruit Basket

This is what my Uncle Jeff did this afternoon instead of being down at the studio helping me train.  Hey I’m not really complaining, we have a 1.75lbs Rib-Eye steak for dinner too!!

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