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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



Why this personal trainer never gives his clients a DIET

bc I don’t like diets  -a diet is what you are, not what you do.

When people start a typical weight loss program, they “go on a diet,” most people make it a physical event where they stop eating cakes, cookies, pizza, and any other so called “bad” food for a period of time.  Some people “on a diet” will turn the other cheek to certain foods they love while deep down inside they are about to die because they want a doughnut so bad!!

If you are on a diet, STOP!!

People who are in shape and have a good percentage of body fat don’t “diet”

You have to learn how to differentiate between healthy and unhealthy, you don’t know what you don’t know

Here’s a short list of  healthy foods – I hope there is something you like

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

GT Get Fit Tip: 5 bad habits that can keep you over weight

Fat Camp (South Park)

Image via Wikipedia

Packing around some extra pounds?

Here are 5 BAD habits that keep people from losing body fat:

1.  Eating to feel pleasure or comfort (u feel guilty/ugly after)

2.  Night snacks (average person eats 500 calories after supper)

3.  Buying too much food at the grocery ( don’t buy it, don’t bring it home, don’t eat it)

4.  Eat on impulse (don’t go eat just because your friend called or somebody brought cookies to the office)

5.  Living to eat NOT eating to live

Some bad habits are hard to break but the first phase of any weight loss program is becoming aware of what and why you eat.  Think of the big picture and making little changes along the way that will add up and lead you to a healthy fulfilling life.

These are just a few of the bad habits I encounter most

If you have others or need help/advice leave a comment

2011 Weight loss Total

9lbs in two days (Jan 5-6)

Congrats to Laura W  and Danielle W for each losing -3lbs

-9 total

2002 to go

This makes me Hungry – Anorexia Kills




How many Calories do you burn shoveling SNOW?

Calories Burned Per Minute for Various Activities

Estimated calories burned are based on activities per minute. Actual calories burned vary with your individual body weight, the more you weigh, the more you burn, as indicated by the chart.

Weight in pounds: 

105 – 115

Weight in pounds:
127 – 137 

Weight in pounds:

160 – 170

Weight in pounds: 

180 – 200


Aerobic Dancing 5.8 6.6 7.8 8.6
Basketball full court 9.8 11.2 13.2 14.5
Bicycling -Stationary 10 mph 5.5 6.3 7.8 8.3
Bicycling -Stationary 20 mph 11.7 13.3 15.6 17.8
Bicycling – 10 mph 5.5 6.3 7.8 14.5
Dancing – Rock & Roll 3.3 3.8 4.4 4.9
Golf – using handcart 3.3 3.8 4.4 4.9
Hiking (with backpack) 5.9 6.7 7.9 8.8
Jogging – 5 mph 8.6 9.2 11.5 12.7
Lawn Mowing(power motor) 3.5 4.0 4.8 5.2
Running – 8 mph 10.4 11.9 14.2 17.3
Sex – active 3.9 4.3 5.6 5.9
Skating – fast 8.1 9.3 10.9 12
Skiing – down hill 7.8 10.4 12.3 13.3
Skiing – cross country 13.1 15 17.8 19.4
Snow shoveling – light 7.9 9.1 10.8 12.5
Snow shoveling – heavy 13.8 15.7 18.5 20.5
Stair Climbing –normal speed 5.9 6.7 7.9 8.8
Swimming – 20 yds. a min. 3.9 4.5 5.3 6.8
Swimming – 60 yds. a min. 11 12.5 14.8 17.9
Tennis (singles) 7.8 8.9 10.5 11.6
Volleyball 7.8 8.9 10.5 11.6
Walking, 2 mph 2.4 2.8 3.3 3.6
Walking 4 mph 4.5 5.2 6.1 6.8
Watching TV not avail.
145 per hour
not avail
not available

Weight loss 101 – Get Toned

weight loss resort - Morning Beach Walk

Image by ninahale via Flickr

Weight loss or more importantly “fat loss” only happens when there is a deficit of calories (kcals) created.

That deficit needs to be slight reduction (250 kcals) of calorie intake and daily caloric burn. You have to “detox” your body of extra Carbs, Fats, Sugars, and Starch and start some kind of structured physical activity program.

The trick is you have to find that balance, a tasteful compliment of nutrition and exercise, one that you can maintain and stick.

Only then can one live in peace without the mental and physical anguish of Obesity.

Join with me and motivate someone to lose 10lbs – GET TONED!!!

Black Widow @jmathieu11 STRIKES again (almost)

Body scale – tracks your weight using WiFi Internet

Image via Wikipedia

Track your weight with WiFi using this scale and a smart phone.  Everytime you weigh it downloads  your weight and keeps track of it.

  1. out of sight out of mind – still weigh and forget about
  2. Affordable: $160
  3. GREAT for the “Public Humiliation Diet” (a weight-loss program which enlists one’s friends and sometimes the public at large in keeping a dieter on track)
  4. Practical – I have to justify my purchases and this makes since to me

There you go – I am seriously considering buying one for the studio.

watch the demo here

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