How Many Calories Do You Burn?

You are using energy all the time, even at rest. The more vigorous the activity and the longer the time you do it, the more calories you burn. Use this link to find out how many calories you burn doing a specific activity, whether it is housecleaning, gardening, skiing, or running. This tool can help remind you of all the activities you can do to improve your fitness and health. It uses your weight to calculate calories burned, because a heavier person burns more calories during activity than a lighter person.

http://exercise.about.com/cs/fitnesstools/l/blcalorieburn.htm

What's Next?
Start adding more physical activity to your daily life. You don't have to "work out" to be active. Once you start adding some cardiovascular exercise into your routine, you'll find that a little goes a long way. If you do nothing more than take two brisk 10- to 15-minute walks a day, you can drop one or two dress sizes over the course of a year—even without dieting!

Do What You Love
The most important part is to do something you love. Remember, you're going to be doing this a couple of times a week. If it's an activity you hate, you'll get frustrated or bored and quit. The exercise you choose should be something you find enjoyable and that fits conveniently into your life.

Try Something New
Sometimes doing the same routine over and over can become monotonous. That means you will get bored and quit. So...shake things up a bit! Try a class you've never been to like tai chi, yogalates, or kickboxing. How about dance? You can take ballroom or swing dance lessons. Or, if you are feeling especially "adventurous" how about a bellydancing or strip aerobics class? Or just pick up a new active hobby like swimming or tennis!

Feel The Beat
Listening to music while on a stationary bike or treadmill can boost your calorie burn. Studies show that people who listen to fast-tempo music exercise longer before fatiguing. Even better, they feel as though the exercise is easier even when the intensity is the same. Sometimes I like to listen to music with a fast beat and make my strides go with the beat!

I hope this has helped to motivate some of you! Now...GET MOVING!!! Ha Ha! Love you guys!

Smoothie Recipes!

Hey guys! Here are the recipes some of you have asked for!
Ultimate Power Smoothie:
1 cup 1% milk
2 tablespoons low-fat vanilla yogurt
3/4 cup instant oatmeal, nuked in water
2 teaspoons peanut butter
2 teaspoons chocolate whey powder
6 ice cubes
*Makes 2 8-oz servings*
Per serving: Cal 220; Protein 12g; Carbs 29g; fat 4g; Sat Fat1.5g; Sodium 118mg; Fiber 3g

Strawberry Smoothie:
1 cup 1% milk
1/2 cup low fat vanilla yogurt
2 teaspoons peanut butter
1 cup frozen strawberries
2 teaspoons whey powder
6 ice cubes
*Makes 2 8-oz servings*
Per serving: Cal 186; Protein 11g; Carbs 26g; fat 5g; Sat Fat 2g; Sodium 151mg; Fiber 3g

Cereal Killer Smoothie:
1 cup 1% milk
1/2 cup All-Bran Extra Fiber Cereal
1/2 cup blueberries
1 tablespoon honey
2 teaspoons whey powder
6 ice cubes
*Makes 2 8-oz servings*
Per serving: Cal 145; Protein 8g; Carbs 32g; fat 2g; Sat Fat1g; Sodium 155mg; Fiber 9g

Banana Split Smoothie:
1/2 cup 1% milk
1/2 cup low-fat vanilla yogurt
1 banana
1/8 cup frozen orange juice concentrate
2 teaspoons whey powder
6 ice cubes
*Makes 2 8-oz servings*
Per serving: Cal 171; Protein 8g; Carbs 33g; fat 2g; Sat Fat 1g; Sodium 94mg; Fiber 2g

PB&J Smoothie:
3/4 cup 1% milk
3/4 cup low-fat vanilla yogurt
2 teaspoons peanut butter
1 medium banana
1/2 cup frozen unsweetened strawberries
2 teaspoons whey powder
4 ice cubes
*Makes 2 8-oz servings*
Per serving: Cal 235; Protein 11g; Carbs 39g; fat 5g; Sat Fat 2g; Sodium 154mg; Fiber 4g