The Ultimate Weight Loss Secret

Most people get off to a good start when they begin a new diet. They lose weight over the first couple of weeks and feel great. Then a couple of hurdles come up and for whatever reason they eat the naughty stuff and undo all their hard work - at least that is what they think!

In actual fact an occasional binge is not going to hurt you as much as you think. The biggest key to sustained weight loss is sustained motivation. There is nothing that kills motivation faster than a big binge session, but it should not have to.

Let-s look at Susan, who is 27 years old, and weighs 80kgs. With an office job and virtually no exercise, she would burn around 2000 calories a day. She then sticks to a diet of 1200 calories a day.

On this diet, each week she would burn around 5600 calories more than she is eating, meaning she would lose around 0.75kg a week or 3kg a month.

Now on top of Susan-s normal eating, lets say she has a terrible day every Sunday and binges on a packet of chips (245 Cal), Mars bar (275 Cal), McDonalds large Big Mac McValue meal (1160 Cal) and large bowl of ice cream (290 Cal). Remember, this is on top of what she would normally eat on a Sunday anyway, so a big binge.

All this eating on a Sunday (1970 Calories worth) would only change her weekly weight loss from 0.75kg to 0.5kg. So Susan is still losing 0.5kg a week, which is great!

So you can see that she really should not get too down on herself for a bad day, but rather try and put it behind her and get back to her healthy eating the next day.

By allowing yourself one -cheat day- a week you can help stay focused during the week and enjoy the benefits!

It should be stressed that this article is in no way advocating binge eating. There is no doubt that Susan-s binge eating is not the IDEAL situation but it is simply trying to illustrate a point that you should not lose motivation if you occasionally enjoy your other favourites.

If you absolutely have to have a certain food that you know is bad, keep it to one day a week and don-t beat yourself up about it. The most important thing is that you keep your mind focused on your end goal and maintain your motivation through to the end.

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The fundamental rule when it comes to weight loss is to use more calories than you consume each day.

If you’re going to eat 4000 calories a day and burn just 1000 you’re going to gain weight - there is not two ways about it.

The amount of calories you should eat vary depending on your lifestyle. The more active you are the more calories are needed to fuel your body.

It can seem confusing working out a healthy calorie diet but I’ve put together some tips to make it easier.

What Makes Up A Healthy Calorie Diet

Everybody is different and the calories you need can vary from 1500 up to mid 2000’s for weight loss diets.

Generally women are allocated a lower calorie range than men. For example for women it is relatively easy to feel completely satisfied from a 1500 calorie diet whereas men might struggle with that.

Basically sticking to a healthy calorie diet is about making smart choices. Instead of eating foods that don’t fill you up but add tonnes of calories swap the high fibre/low cal option and reap the benefits.

For example a dinner of grilled Chicken Breast (marinated with Soya Sauce and Sweet Chili Sauce) served with 1.5 cups of Steamed Vegetables equals approximately 270 calories versus a McDonald’s dinner with a Big Mac and Medium Fries that has over 800 calories!

A healthy calorie diet is all about making the right food choices so that your calorie intake stays within a healthy range.

Here a some tips to make a healthy calorie diet work for you:

* Swap high calorie soft drinks for water or organic fruit juice

* Instead of crunching potato chips grab some almonds

* Swap your Choc Chip frappuchino for a Light Coffee frappuchino and save about 400 calories!

* Don’t grab anything that says 99% fat free without checking out the sugar content first.

* Eat every 3 hours to avoid pesky sugar cravings

* Pack fruit or fresh veges as snacks instead of processed snacks and lollies

* Start using virgin olive oil

* Switch to 100% wholegrain pasta and bread

* Try not to eat super starchy foods like pasta and potatoes past 4pm

* Get rid of highly processed cereals and opt for oatmeal or untoasted muesli

* Try low calorie soups like miso soup before meals to make you less inclined to overeat.

* Add fresh herbs and spices to your food instead of salt

* Up your water intake it’ll help you feel less hungry and flush out toxins

* Chuck out processed foods and start eating more natural produce

What you really need is a program that can help you reduce calories fast and get serious results. Follow the link to read about the Fat Loss 4 Idiots program that promises a 9 pound weight loss in just 11 days.

Esther BlumYou will have all read my book review on Esther’s book Eat, Drink and Be Gorgeous (click here if you didn’t). WELL I managed to grab half an hour on the phone with the delightful Esther Blum and wracked her brain on everything I could think of!

Esther has worked in the nutrition industry for 15 years now and still loves it! Esther is constantly challenging herself to learn and develop new techniques to help her much loved clients.

Esther has Bachelor of Science in Nutrition from Simmons College in Boston and is a graduate of New York University, where she received her Master of Science in Clinical Nutrition.

As if that’s not impressive enough, Esther is also a graduate of the Designs For Health Institute, where she expanded her knowledge further with a certification in holistic nutrition.

Read on to hear how she blossomed from hospital care into writer extraordinaire!

How did you move into the nutrition field?

I got a Bachelor and Masters in Clinical Nutrition at Simmons College and New York University respectively.

From there I worked in hospitals for 5 years treating people at the end stages of their lives. I did enjoy the work but after 5 years I wanted to move into more effective and preventative care.

At a dinner party a friend asked me what I knew about vitamins and I was embarrassed to say very little. She went on to tell me about a course in holistic treatment being run in NYC.

I applied and was part of only the 2nd or 3rd group of students to receive the certification and it all evolved from there!

What is so different about your approach?

I use nutrients to treat conditions. I think foods offer so much more than people realize. Also I never ask patients to do what I couldn’t do myself.

I do not believe in strict diets. I enjoy food too much to live life that way. The deprivation based mentality will never work long term.

I tell my clients I am here to support and guide you to better choices. It’s about creating and building a better lifestyle with a soft and gentle hand.

What foods do you truly believe in?

Whole foods. I encourage my clients to follow the 80/20 rule - 80% healthy, whole foods + 20% naughty treats.

I love inspiring people to see how good they can really feel. Eating a healthy diet rich in whole foods will improve fat burning, increase energy, clear your skin, spruce up your insides.

The main problem in today’s society is that people don’t realize how bad they feel UNTIL they start eating healthy and experience the results. I have clients all the time saying to me wow I never even realized how yucky I felt until I cut out this or that.

What do you love most about your line of work?

Gosh so many things. . .

I love helping change peoples lives. I love changing how they look at eating and food in general. I love helping people to dramatically reduce and or abolish the impacts of illnesses and disease. I love empowering people to take charge of their lives and reaping the benefits.

What are some of the best foods our readers can incorporate into their diet?

Vegetables in general should take up 75% of your diet. Veges are full of nutrients and disease fighting compounds. I love brussell sprouts sauteed in a little olive oil with pecans. Also I like mashed cauliflower (instead of potato).

Wild game is a great source of protein and often free of the harsh chemicals other meats contain. I love buffalo and wild Alaskan salmon. Buffalo burgers are a huge favourite in our house!

Do you eat organic foods?

About two thirds of my diet is organic. Obviously it depends on price and availability, I won’t pay exorbitant prices. I encourage my clients to go organic as much as they can.

What do you tell your clients about exercise?

Definitely do it!

Exercise is great for building lean muscle mass which actually burns calories AND it’s great for stress management.

I recommend short burst of weight training 3 times a week. Gone are the days of the endless hours on the treadmill or pounding your poor knees on the pavement. Strength training is the new cardio.

Strength training is great to de-age, de-stress and regulate hormones.

What did you want to achieve with the book?

I wanted to create a book which exactly like having a nutritional consultation with me. A book that can help you learn about nutrition within the comfort of their own home.

I wanted Eat, Drink and Be Gorgeous to be a go to reference book. So that when you’re feeling a bit iffy, when you’re at the health food store, when you’re struggling from a big night out you can open the book and find out what you need.

What is your favourite cheat food?

I love foie gras, chocolate and martini’s. But these are very much my special treats! I have chocolate maybe twice a week and the others maybe once a fortnight.

Esther even gave us a sneak peek into her NOT YET RELEASED book ‘Secrets of Gorgeous’ which is due out later in 2008.

"The very essence of being gorgeous isn’t about being perfect. It’s about being and feeling our most fabulous and the secret of doing that is accepting you imperfections. I prefer to think of these as attributes. A little self acceptance goes a long way in softening our own critical voice that can really serve as a barrier to helping us reach our goals." Secrets of Gorgeous

Esther was exactly how I imagined her after reading the book - funny, full of knowledge and absolutely delightful! Thanks to Esther from all the team here at UWLS for giving us some of her precious time

To the readers you really do need to get your hands on a copy of Eat, Drink and Be Gorgeous. It is the ULTIMATE handbook to address everything from hangovers to weight loss to sex and living gorgeously!

Click the link below to get more information about Eat, Drink and Be Gorgeous:

I am a HUGE Oprah fan as are millions of other men and women around the globe. And I have grown to really enjoy episodes with Oprah AND Dr Oz.

Dr Oz is one of the first doctors I’ve seen on TV who not only has a thorough knowledge of conventional medical practices but also embraces and acknowledges the benefits of alternate therapy.

Annnywaaaay so I saw an Oprah episode today during my lunch break which was VERY interesting! It was all about the secrets of living longer and living healthier. I took some notes and did some further research and decided to put them up for you all to see and learn from

The episode was all about lifestyle changes you can make to improve your health and take YEARS off your body’s age. That is not your age in years but the age your BODY indicates you are.

There was an amazing looking 60 year old lady with a body age of just 48 due to a great diet, good genes and exercise!

However there was also a woman who was in her 40’s with a body age in the 60’s. She didn’t exercise AND she smoked.

As you can see it can go either way. . .

BUT you don’t need to panic right now. Body age IS reversible. Get onto it now and you can repair the damage.

Firstly take this Body Age Quiz to see where YOU are at. . .

Now onto the things you can do to
Weight Loss1. ANTIOXIDANTS

You should have at least 5 servings of antioxidant rich foods a day.

Antioxidants can be found in great quantities in fruits, veges and grain products.

It is easy to incorporate these foods into breakfast, lunch, dinner and even your snacks.

Look for colour when looking for antioxidants and try to avoid unneccesary stress to your body through smoking and sunburn.

You will find antoxidants in:
* Broccoli
* Blueberries
* Raspberries
* Cranberries
* Strawberries
* Red or Granny Smith Apples
* Acai Berries
* Tomatoes
* Kidney Beans
* Russet Potatoes

2. SLEEP

We are suffering in a world of not enough sleep.

Studies show that a lack of sleep can be attributed to weight gain and other problems in your life such as stress, poor concentration at work, dangerous driving - the list goes on.

You should aim to get at between 7 and 9 hours sleep a night.

To get the best sleep you should decompress for an hour or so before bedtime. Switch off the telly, stop the housework, stop planning tomorrow - relax and sink into the sleep.

Weight Loss3. HAVE MORE SEX

Did you know that upping the amount of sex you have to 2 or 3 times a week can take 3 YEARS off your body age.

Bear in mind that the sex should always be protected and safe. Partaking in dangerous sexual practices will totally counteract the potential benefits.

Ok so back to the benefits of good, safe sex. Yep it is not only good, its good for you

Here are some of the benefits linked to having sex:

* It has been found that women who have more sex are less likely to suffer from depression.

* Orgasm is a very powerful pain killer. The hormones and endorphins produced before and during climax have been found to increase a woman’s pain threshold by almost 75%

* Sex can lower blood pressure both due to it’s cardio capacity and because it is known to decrease stress.

* Sex has been linked to a longer, healthier life.

4. DRINK GREEN TEA

Experts recommend drinking green tea 4 to 5 times a day!

Green tea is jam packed full of antioxidants that can help prevent and/or treat:
* Cancer
* High cholesterol
* Rheumatoid arthritis
* Heart Disease
* Immune System deficiency
* Obesity

Green tea has vitamins A, B, C, E, F, P and U (impressive huh!) Green tea also contains natural caffeine, amino acids, chlorophyll, pectin and more.

In lamens terms green tea is FANTASTIC! Try and incorporate green tea into your everyday routine for a healthier you.

Weight Loss5. STOCK UP ON VITAMINS

Vitamins are crucial for anyone’s overall health and unfortunately most of us are MAJORLY deficient in certain vitamins.

Here are some vitamins you should add to your shopping list TODAY (check with your doctor first):
* Vitamin D
* Calcium WITH Magnesium
* Omega 3
* Take half a multi vitamin twice a day

Make sure that you combine calcium with magensium otherwise you will come into some lets just say toileting problems. . .

6. CARDIO EXERCISE

Experts recommend that you get your heart rate up with cardio exercise at least 3 times a week.

Run, walk, dance, skip, play sports. . . Any exercise that gets your heart going, a sweat forming and your blood pumping.

Incorporate at least 30 minutes of cardio work 3 times a week.

Book it in. Don’t let yourself get too busy. Work out the best time of day for you.

Strength Training7. STRENGTH TRAINING

Expert after expert after expert recommends strength training for weight loss and overall health and well being.

Building lean muscle mass through light weight training will help you burn calories even when you’re sleeping.

Girls do not panic you will NOT get bulky. Basically all the stunning celebrity gals out there use strength training to get slim and toned.

Even as little as 30 minutes of strength training A WEEK can make a huge difference to you and your body. Up it to 3 sessions a week and you’ll be astounded with the results.

8. LIVE WITH PASSION

Did you know that having passion in your life can cut as much as 8 YEARS off your body age.

Yep just a little thing called passion. . . Passion is not something you can create but it is something everybody has.

The things you once felt passionate about might be hidden at the moment. They might have been pushed to the back of your mind behind work, kids, money problems, stress, family drama the list goes on and on.

But now its time. Time for you to regain all those things you felt passionate about.

Make a list of things you would do if you had absolutely nothing else you HAD to do. Money isn’t an object. Time isn’t an object.

Make a list of things that bring you joy, things that make time fly, things that make all the worries in the world fade away. . .

Those are your passions.

Rediscover them, incorporate them into your life and live a happier and healthier life.

Weight Loss9. FLOSS YOUR TEETH

Flossing your teeth everyday can take as many as 5 YEARS off your body age. I’m a bit lazy when it comes to flossing but I’ve been shocked into action!

Flossing reaches the plaque your tooth brush doesn’t. Plaque is the main cause behind gum disease. . .

If you don’t floss you will miss the plaque on more than 1/3 of the your tooth’s surface!

Make it a routine to get flossing everytime you brush your teeth in the morning.

Get flossing and take off 5 years!

10. SPICE UP YOUR LIFE

Heaps of people have cupboard shelves full of herbs and spices that could be doing HEAPS for your body without you even realising it. Here are just some herbs and spices that have great health benefits:

* Cinnamon can regulate blood sugar and decrease cholesterol
* Ginger can reduce your risk of cancer
* Paprika and Cayenne Pepper can improve circulation and high blood pressure
* Curry Powder can reduce your risk of Alzheimers Disease
* Rosemary can improve memory, assist circulation and relieve muscle pain
* Psyllium Husk is high in fibre which helps digestion and decreases cholesterol

Ok so there is 10 things you can do to take YEARS off your body’s age.

Always remember that you only have one body. Treat it well and it will give you a long, healthy life.

Ok so overall the 5 main factors of a healthy life are:

1. A healthy, balanced Diet
2. Regular Exercise
3. Sleep and Sex
4. Meditation
5. Vitamins

This stuff is life changing guys! Don’t skim read and shrug it off. These small steps make your body healthy, your life happier and help you live long.

To read more about living a healthy life and taking years of your body age read Dr Oz’s book ‘You Staying Young.’ Click the link below for more info.

Living your life in a healthy way will allow you to live longer, live happier and enjoy every moment.

I can’t stress enough that the most important way to achieve long lasting weight loss and overall heath is immersing yourself in the LIFESTYLE not the diet.

Set time for YOU every day to do your exercise, stretch your muscles and cook healthy but yummy meals.

Follow these 10 commandments and you will be on your way to a longer, more fulfilled life.

Write these healthy living commandments down and stick them around your house. On your fridge, in your bathroom and in your office.

10 healthy living commandments.

1. Burn off more calories than you consume

2. Take 30 minutes to exercise every day

3. Drink 2 litres of water each day

4. Make 75% of your plate fibrous veges

5. Always eat breakfast

6. Cut down on your alcohol intake

7. Eat fewer processed foods

8. Swap coffee for herbal tea

9. Get at least 7 hours of sleep a night

10. Have the ocassional treat, don’t deprive yourself

Make these commandments part of your everyday life and you will lose weight and feel better inside and out.

Click the link for more posts on Healthy Living

VALERIE’S TIP #2

You don-t have to be in the mood for exercise!

Even fit people aren-t always in the mood for their workouts. I have been exercising regularly since I was 14 years-old. And I am in the gym all day with clients.

I can assure you-I am not always in the mood, but I know I will feel better when I-m done.

My motto, -You are just one workout away from a good mood- has served me well.

Sometimes it-s just a matter of getting started; fire up the nervous system; juice the joints; get your heart pumping.

After about 10-15 minutes you-ve started to feel lighter. And dare I say happier?

It is on these days that exercise can serve one of its most important functions - changing states.

VALERIE’S TIP #1

Nutrition accounts for 80% of weight loss results. Regardless of what you do in the gym your body will only transform into red carpet worthy if you fuel your body the right way.

One of my main tips with regards to nutrition is to always pre-prepare your food.

I always say if you leave nutrition to chance it WON’T happen. . .

* Grill some extra chicken at dinner for lunch the next day.

* Have a container of pre chopped veges in your fridge so you can just grab them and go

* Marinate some chicken while you dry your hair in the morning

What you may or may not know is that the right food choices can not only help you lose weight, but they can also give you more energy, boost your immune system, improve your mood and sense of well being, improve your brain function and ability to think, improve your skin and help you sleep better.

Here are my basic rules for nutrition:

1. Eat 5-6 times a day: 3 meals and 2-3 snacks
2. Eat protein at each and every meal
3. Avoid processed foods and fast foods
4. Get your daily Fiber
5. Watch your portions
6. Plan and pre-prepare your food
7. Drink 80 -” 100 ounces of water per day (2 large water bottles)
8. Limit alcohol to no more than 2 drinks per week

Incorporate these basic rules into your daily eating and you will set for some serious weight loss results. Get ready for your very own celebrity body!

Exercise is crucial not only for weight loss but for a longer, happier and healthier life. Before you start sighing and going on to the next post just wait a minute . . .

I too was an exercise hater but now I am an exercise convert. I have seen the light you might say. It’s obvious that to get the most out of this life (and you only have one) exercise is going to have to play a part. BUT it doesn’t have to be awful. It doesn’t have to be a chore. It doesn’t have to mean the same thing day in, day out.

I’ve put together some interesting info and tips about exercise for weight loss so that you can see the benefits and perhaps take a step towards a thinner and happier you. Hey you never know - you might just enjoy it

1. Studies show that regular low-intensity exercise can reduce sleepiness by 65 percent and increase energy by 20 percent. Try and do some form of exercise everyday even if it’s just a walk around the block each morning.

2. If you suffer from neck pain hitting the weights can help. A study reported that people who strength trained their back and neck 3 times a week over 10 weeks decreased the pain by 70 percent. Try and aim for 30 minutes of strength training every second day. I like to alternate cardio and strength.

3. If you are doing weights at the gym skip rope for 1 minute in between sets and you can nearly DOUBLE the calories you burn! Skipping is a great activity even at home as a bit of cardio or a warm up.

4. Some yoga goers say that it improved their libido. This may be because the poses work on all body systems but the added confidence you’ll have as your body slims down will also see your drive returning fast. Try Bikram Yoga for a yoga that burns calories too.

5. Strength training can burn more calories than cardio because muscle continues to burn fat even when you’re not working out. Instead of burning yourself out with cardio everyday try out strength training - it works!

6. By doing exercise that raises your heart rate several times a week you can increase the amount of calories your body burns everyday by over 100 calories/day. Imagine how much easier it will be to lose weight if your body is burning even more calories by itself.

7. An hour of belly dancing can burn 250 calories. This is a great, fun way to exercise and meet people.

8. Your sleeping patterns will affect your exercise success. Your body will work best with 7 to 8 hours of sleep a night especially if you get in a pattern of going to bed at the same time each night.

9. Use the "Talk Test" to see if you are in the training heart rate zone. You should be breathing heavier than normal but still be able to carry on a conversation relatively normally.

10. Increasing the elevation on the treadmill instantly burns more calories - and often you can hardly tell!

11. Book in a time each day for exercise. If you have a time allocated then it’s much harder to talk your way out of it. Book in a quiet time when you won’t be likely to get busy.

12. Adding music to your workout to make the time go past much faster and distract you from any discomfort.

13. Take it slow especially if you haven’t exercised in awhile. Start with what you can and work up from there in 15 minute increments.

14. Make a commitment for 30 days. Decide to commit yourself to exercising every day for 30 days and focus on that goal. By the time you get to 30 days it will be a habit you won’t even think twice about.

15. Mix your exercise regime up. There is nothing that will kill motivation more than doing the same thing day in day out. Try different types of cardio. Swim one day, run one day, dance on day, play tennis one day . . . You get the gist.

16. I often talk about the benefits of working out with a friend. This increases accountability - you can hardly not show up if they’re waiting there for you! Plus it makes the workout more fun.

Here are some of my favourite cardio exercises:

* Treadmill on incline
* Fast walk with my dog or mp3
* Beach walk
* Tennis
* Swimming (lengths)
* Interval training alternating jogging and walking
* Dancing (this mostly takes place in my living room hehe)

My daily exercise:

I try to have a short walk each morning with my boyfriend. I find it wakes me up and gets me ready for the day. We also get the chance to bounce ideas of each other which seem to be flowing well in the morning.

I then do a cardio or strength training session at night around 5:30pm. I alternate one night each at the moment since I’m doing Valerie’s Red Carpet Ready program

Hope you’ve enjoyed these tips and that at least one of them has struck a chord with you.

Everyone knows the familiar feeling of a hungry tummy. The grumbling noises, the peculiar twirly feeling that makes you want to pick up anything in sight and gobble it down.

Unfortunately often when the hunger pangs knock on the door we eat anything that’s quick, easy and will hit the spot. Often the foods you grab are the worst ones for you and can be blamed for all those wobbly bits you hate.

I’ve put together a list of great hunger busters. These tips to will help you feel full longer AND kick the cravings the right way.

1. Eat protein

Meals with protein content help you feel full longer and also build lean muscle mass that helps burn calories long after you stop exercising.

2. Make Low Fat Smoothies

Chuck some low fat milk, protein powder and berries in a blenda and voila - a healthy weight loss snack.

The protein solves the hunger problem, the fibre fills you up for longer and the calcium is great for bone strength and fat burning.

3. Eat 5 Small Meals

By eating smaller meals, more frequently you will get rid of cravings and keep your metabolism at its best.

Try to eat every 3 hours. Keep a note on your deskpad, an alarm in your phone or a reminder on your computer to keep on time with your eating.

4. Turn Up The Heat

The colder a room is the more you are likely to eat - interesting huh!

This principle makes sense really as people are known to put on weight during winter.

If you work in a cool office take a cardigan to work or convince your boss to turn up the heat.

5. Swap Bottled Juice For Whole Fruit

Whole fruits contain heaps of vitamins, minerals and fibre that will keep you feeling fuller longer.

Fruit juice often has added sugars and preservatives and doesn’t contain nearly as much fibre meaning you’ll drink the calories without the long lasting fullness.

6. Snack On Pine Nuts

Snacking on nuts in general is a great idea because of the healthy fat and protein content.

Pine nuts in particular are fantastic for weight loss goers because they have the most protein of any nut or seed AND they have hunger-hormone supressing qualities.

Have a container of nuts at your work desk for hungry moments.

7. Opt For Fish

Fish has been proven to be more satisfying per calorie than chicken or beef!

Fish is a great source of protein PLUS it is rich in healthy fats like Omega 3.

Experts recommend eating fish at least 2 times a week.

8. Go Japanese

Protein rich Miso Soup has been proven to boost your metabolism!

Soup is also known to be quite filling and so Miso soup is a great idea to keep hunger at bay.

9. Go Bugs Bunny Style

Studies in Ireland have found that carrots are more filling when raw.

I also find that eating raw carrot takes longer so it feels like you’ve eaten more.

Pair carrot with a low fat dip like Black Swan Tzatziki for a delicious snack.

10. Choose Blue

This is kind of a wacky one but studies have proven that the colour blue acts as an appetite suppresant.

Try blue placemats and table settings!

Hi Guys

I was reading a great health mag today and found some interesting stuff on activities and how many kilojoules they burn. . .

Knowing the calories that exercises you love burn is a great way to keep on track with your weight loss.

Bear in mind that the calories burned will vary depending on your weight - the heavier you are the more you will burn. With this in mind here are some of the activities I managed to find:

Calories Burnt Per Hour

Sex (moderate) = 52 calories

Sex (vigorous) = 100 calories

Walking = 155 calories

Spinning Class = 461 calories

Aerobics = 391 calories

Badminton = 296 calories

Belly Dancing = 295 calories

Moderate Cycling = 525 calories

Ten Pin Bowling = 260 calories

Punching Bag Work = 395 calories

Ellipitical Trainer = 626 calories

Hiking = 400 calories

Jumping Rope (medium speed) = 650 calories

Pilates = 230 calories

Treadmill (10% incline/6 MPH) = 930 calories

Yoga = 348 calories

Bikram Yoga = 630 calories

Running Up Stairs = 900 calories

Jogging = 650 calories

Water Jogging = 530 calories

Shooting Basketball Hoops = 300 calories

Ping Pong = 260 calories

Have any activities you want to add to the list? Comment this post!

Get Moving

Shelley