Use the following table as a guideline on how many calories you can burn when you engage in common physical activities at both moderate and vigorous levels.

Calories Used per Hour in Common Physical Activities

*Calories burned per hour will be higher for persons who weigh more than 154 lbs (70 kg) and lower for persons who weigh less.
Source: Adapted from Dietary Guidelines for Americans 2005, page 16, Table 4.

Eat a satisfying dinner

Don’t overlook the obvious! Make sure you eat a balanced and satisfying dinner that can keep feeling full until bed time.

Brush your teeth!

Feel like having a snack just because… get up and brush your teeth! Not to mention, toothpaste and mouthwash tends to make your food taste worse and can help zap your desire for a late night snack.

Give yourself a manicure

Most of us snack because we are bored! If you find yourself contemplating a post dinner snack, instead give yourself a manicure. Just the thought of smudging your nail paint to indulged in a needless snack will help you fight the urge.

Got to bed

If you stay up late watching TV you are bound to see one too many food ads and start craving that bowl of ice cream! Instead turn off the tv and get a good nights rest. No one can eat if they are sleeping!

There are many benefits to group fitness, from building cardio endurance to improving muscle tone and flexibility:

1. Proper Instruction

Knowing the correct technique of any workout prevents injuries and will maximize your results. Instead of being intimidated to use particular equipment, a group class will teach you the proper way to use the equipment.

2. Motivation

Going to a class with a friend or exercising beside a stranger is a great way to boost your ego. Being able to keep up with the class is great motivation for pushing personal boundaries and achieving goals, especially when the instructor is saying “just 5 more!” You are able to push yourself a little more to finish out the set with the rest of the class!

3. Make New Friends

In a group fitness setting you have the opportunity to meet new people, and make new friends. You get to meet people that you wouldn’t normally meet unless you were taking a class.

4. Routine, Routine, Routine

Scheduled classes are great for people that like to stick to a routine. If you know you only have one hour at the gym you can schedule your time according to the class you want to take and still get a full body workout.

5. Get a Full Body Workout

In most classes you work a variety of muscles throughout the class. You are more likely to complete a full body workout and challenge yourself if you are in a group setting.

 6. Push Yourself Further

When you are in a group setting you are more likely to push yourself and work harder.

7. It’s Fun!

Working out in a group fitness setting is fun and takes you mind off of the work. Most classes have energetic music to keep you pumped up and get you going.

So, whether you have a lot of experience with workouts and fitness, or if you are just getting started, you should consider taking group fitness class. The benefits of working out in a group setting are incredible, and can make you more fit than you ever thought possible!

Downsize Your Dishes. If you are a member of the blue ribbon club because you always feel the need to finish everything on your plate, try using smaller plates and bowls to help you eat less.

Savor Your Meals. Eating slowly helps you consume only what your body needs to feel satisfied. Eating too quickly, in less than 20 to 30 minutes, leads to overeating and feeling uncomfortably full afterwards.

Don’t Eat Out of a Bag or Box. When you eat out of a package, you are likely to keep eating until it’s all gone – no matter how many servings the package actually contains. Pour one serving into a small bowl.

Choose Your Glass Wisely. Here’s another place where our eyes play tricks on us. When glasses are short and wide, we tend to fill them with more fluid and to drink more. Use a slender glass for any beverage except water.

Rethink Your Drinks. High-calorie beverages like soft drinks, juice drinks, energy drinks, specialty coffees and alcohol add calories just like solid foods. Whenever possible, replace these drinks with plenty of water.

Signs of Stress:

• Constantly overwhelmed
• Strained relationships
• Poor work performance
• Overly emotional
• “Little Things” set you off frequently
• Insomnia
• Fatigue
• Headaches/backaches
• Rise in blood pressure

Stress Management Strategies

• Treat your body right. Eating right and exercising can increase your tolerance to stress.
• Set realistic goals. Do what is possible and carry on.
• Set and re-set your priorities. Take care of important and difficult tasks first, and eliminate unessential tasks.
• Take one task at a time. Divide large projects into smaller tasks, and make “to do” lists.
• Take five. Taking a short break can help slow down your mind long enough to improve your ability to deal with stress later.
• Learn to relax or meditate. Studies show that just 10 to 20 minutes of quiet reflection or meditation a day can bring relief from chronic stress and increase your tolerance to it.
• Give yourself a break. No one is perfect. Striving to be the best in everything will lead to worry, anxiety and failure.
• Learn to say “no.” Slow down and be honest about what you can comfortably do.

Mini Relaxation Techniques

• One Minute – When you have 1 minute: Place your hand just beneath your navel so you can feel the gentle rise and fall of your belly as you breathe. Breathe in slowly. Pause for a count of three. Breathe out. Pause for a count of three. Continue to breathe deeply for one minute, pausing for a count of three after each inhalation and exhalation.
• Three Minutes – When you have 3 minutes: While sitting down, take a break from whatever you are doing and check your body for tension. Relax your facial muscles and allow your jaw to fall open slightly. Let your shoulders drop. Let your arms fall to your sides. Allow your hands to loosen so that there are spaces between your fingers. Uncross your legs or ankles. Feel your thighs sink into your chair, letting your legs fall comfortably apart. Feel your shins and calves become heavier and your feet grow roots into the floor. Now breathe in slowly and breathe out slowly. Each time you breathe out, try to relax even more.

What might you do today to relieve stress a little bit more?

1. More Well-Balanced Meals.  Because you planned ahead you can include fresh ingredients in your meals verses falling victim to prepackaged meals and ingredients that are lacking in nutrition.
2. Monitor Calorie Intake: By planning ahead you can guarantee that you hit your daily calorie intake number needed to achieve or maintain weight.
3. Avoid Dieting Challenges: By looking ahead in the week and recognizing special events or dining invitations you can plan ahead to ensure that you make healthier choices that won’t derail your weight loss goals.
4. Saves You Money: Planning your meals in advance allows you to take advantage of store coupon and specials. It also allows you a way to incorporate leftovers into your menu, eliminating waste and saving you money on your weekly, if not, monthly grocery budget.

Give it a try and see if you see any benefits!

It is important to have a nutrient-rich snack or meal within 15 minutes to an hour after workout to keep your body in the fat-burning mode. Focus on foods that will refuel and repair your muscles.

Eating for Recovery:

Snacks:

• Smoothie made with yogurt and frozen berries
• Graham crackers with peanut butter and banana(s)
• Dried fruit and nuts
• Cottage cheese with fruit
• Fruit juice with cheese
• Bagel with cream cheese

Meals:

• Whole wheat pita sandwich with turkey and veggies, pretzels and milk
• Rice bowl with beans, cheese, salsa, avocado; whole grain tortilla chips or whole wheat tortilla
• Stir fry with lean steak, broccoli, bell peppers, carrots and brown rice
• Veggie omelet with toast