Maximize your workout and burn over 1,000 calories per hour!” That’s a claim you may see in advertisements for treadmills, stair-climbers, and other cardio machines. And it’s true. You can burn 1,000 calories per hour doing those activities — if you crank up the machine to the highest level and if you happen to have bionic legs. If you’re a beginner, you’ll last about 30 seconds at that pace, at which point you will have burned 8.3 calories, and the paramedics will be scooping you off the floor and hauling your wilted body away on a stretcher.

There’s a better approach to calorie burning: Choose an activity that you can sustain for a good while — say, at least 10 or 15 minutes. Sure, running burns more calories than walking, but if running wipes you out after a half mile or bothers your knees, you’re better off walking.

Table 1 gives calorie estimates for a number of popular aerobic activities. The number of calories you actually burn depends on the intensity of your workout, your weight, your muscle mass, and your metabolism. (Calculate how your metabolism works in How to Measure Your Metabolic Rate.) In general, a beginner is capable of burning 4 or 5 calories per minute of exercise, while a very fit person can burn 10 to 12 calories per minute.

The table includes a few stop-and-go sports such as tennis and basketball. Activities like these are not aerobic in the truest sense, but they can still give you a great workout and contribute to good health and weight loss. The numbers in this chart apply to a 150-pound person. (If you weigh less, you’ll burn a little less; if you weigh more, you’ll burn a little more.)

Table 1: Calories Burned during Popular Activities

Activity	15 min.	30 min.	45 min.	60 min.
Aerobic dance	171	342	513	684
Basketball	141	282	432	564
Bicycling at 12 mph	142	283	425	566
Bicycling at 15 mph	177	354	531	708
Bicycling at 18 mph	213	425	638	850
Boxing	165	330	495	660
Circuit weight training	189	378	576	756
Cross-country skiing	146	291	437	583
Downhill skiing	105	210	315	420
Golf (carrying clubs)	87	174	261	348
In-line skating	150	300	450	600
Jumping rope, 60-80 skips/min.	143	286	429	572
Karate, tae kwon do	192	834	576	768
Kayaking	75	150	225	300
Racquetball	114	228	342	456
Rowing machine	104	208	310	415
Running 10-minute miles	183	365	548	731
Running 8-minute miles	223	446	670	893
Ski machine	141	282	423	564
Slide	152	304	456	608
Swimming freestyle, 35 yds/min.	124	248	371	497
Swimming freestyle, 50 yds/min.	131	261	392	523
Tennis, singles	116	232	348	464
Tennis, doubles	43	85	128	170
VersaClimber, 100 ft./min.	188	375	563	750
Walking, 20-minute miles, flat	60	120	180	240
Walking, 20-minute miles, hills	81	162	243	324
Walking, 15-minute miles, flat	73	146	219	292
Walking, 15-minute miles, hills	102	206	279	412
Water aerobics	70	140	210	280

It seems like now a days that cosmetic surgery is easier to do than back in the day. I am not sure why but people especially women want to get their breast, nose, legs, lipo and anything else they can think of fixed on. It seems like there a lot more options for women to get liposuction, lapband, and other weight loss surgeries. Personally I never know anyone at least I wasn’t aware of anyone that had a surgery except for a teacher in high school which she got the gastronomic bypass. It would be so simple if there was a magic pill that got rid of fat but there isn’t. It takes work and determination.

I have always been over weight and I lose some weight there and gain it back there because it is so hard for me to actually stick with something. I am not going to lie I thought about getting surgery before just so I can have a “jump start” on my weight lost goals but the more I think about it I feel like that is the easy way out. This year I made it a goal of mine to lose weight the healthy way. The more I think about it if I were to get a surgery there can be long-term effects and I do not want to take that chance. My cousin is getting a surgery done in the upcoming weeks and when I asked her about it she told me that she feels comfortable doing it because it will help her in the long run. She has diabetes now along with high blood pressure and cholesterol and she feels like that she will get a jump start on the weight loss and be able to control it from there.

If you truly want to lose the weight you will push yourself to do it. I find myself constantly trying to follow something I know I can’t so in the beginning you have to do what works for you. Someone that drinks soda on a daily basis cannot suddenly stop drinking it. Everything has to be done at a gradual pace. If you suddenly stop drinking soda think about all the caffeine withdrawals that will go on.  If you truly want to lose weight you can do so. Change the bad habits you have now and add exercise to the routine. Next time you think about getting a surgery for a “quick fix” change your mind. Get a workout partner or someone you trust that will push you and help you to achieve your goals.

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Same year same resolution right? WRONG! This year I made a promise to myself to get into shape and get healthy. I am going to be 25 this year and it is time I start thinking about me and my future! So my New Years resolution was made and now I had to decide what I was going to do. I decided to try out Slim in 6 and stick with it. I decided Slim in 6 would fit me because  my fitness level is way off! LOL..I didn’t want to try something like P90x and can’t handle it and then get discouraged and not do it.

So Sunday night I went to the grocery store and I packed up fruits and snacks so I can eat every 2-3 hours. Monday-Friday I ate about 5-6 times a day small portions. During the day my food included; yogurt, bananas, oatmeal, salads and then by the time dinner came around I was barely hungry but ate a small portion. It went very well I must say the first week. Also, each day I tried to drink at least 100oz of water. I have a water bottle that is 20oz so I would try to fill it up and that is how I kept account of how much I was drinking.

I started the workout Monday night. I came home from work and changed my clothes and went straight to the workout. The first week I am on Start It Up which is about 35mins long. In the middle of the warm-up I was already feeling it so I paused (not stopped) and kept drinking water. The important thing to me was even though I wasn’t totally continuous with the workout I didn’t stop I would rest for 5 and get back into it. The lunges and squats killed me I know I was going to be hurting the next day! So Tuesday and Wednesday I was still hurting but I pushed myself through.

I hope I can get through the second week. It is only 6 weeks but I want to prove to myself that I will finish it and I know I will! Stay tuned for next week!

Learn More about Turbo Jam

Learn More about Turbo Jam

Turbocharge your weight loss!

Turbo Jam® is the workout that doesn’t feel like work. Chalene Johnson packs each workout with calorie-blasting cardio kickboxing, body sculpting, and dance moves set to the hottest music ever. You’re scorching fat and sizzling calories at a rate of up to 1,000 calories an hour.. It’s fast. It’s fun. It works.

Clinically proven to burn up to 1,000 calories an hour

In a recent university study, some Turbo Jam participants burned over 1,000 calories an hour—that’s more than walking, strength training, Pilates, step aerobics, and even running. The secret is Turbo Training, which works your upper body, lower body, and abs at the same time. Plus add Chalene’s Turbo Sculpting Gloves to supercharge your workout and activate 96% more muscle activity than with Turbo Jam alone.

Enjoy All of This…

You get 5 fun and incredible fat-burning workouts

• Learn & Burn
  Chalene shows you the “Elite 11″ moves you’ll use to blast pounds and inches!
• Turbo Sculpt
  A 40-minute tighten-and-tone session to reshape, trim, and flatten those problem areas.
• 20 Minute Workout
  For when you’re short on time.
• Ab Jam
  Features a standing ab routine that attacks your core from every angle for lean, sexy abs. (20 minutes)
• Cardio Party
  A turbocharged, 45-minute dance fest!

You also get easy-to-use tools for tracking your results

• “Elite 11″ flash cards
  To teach you the signature moves!
• 24/7 Online Support
  Access live chats with Chalene and an amazing online community.
• Turbo Results fitness and nutrition guide
  All the information you need, plus Chalene’s favorite meals!

Plus, get these 4 FREE gifts to supercharge your results!

• Turbo Sculpting Gloves
  Scientifically proven to increase muscle activity by up to 96%, so you get ripped even faster.
• Punch, Kick & Jam
  Advanced workout specially designed to tap into the power of the Turbo Sculpting Gloves! (50 minutes)
• Turbo Slim® diet plan
  An easy-to-follow meal plan to help you lose up to 10 inches in just 10 workouts! Includes a measurement card and tape measure for tracking your progress.
• BONUS workout—Booty Sculpt + Abs
  Experience the fun of Chalene’s total-body sculpting class with more incredible music and rockin’ results. (30 minutes).

Consult your physician before beginning any exercise program.

I have always been overweight my entire life and I don’t have a healthy lifestyle. I tried numerous programs and diets and nothing seemed to work for me. But I kept seeing infomercials for P90x which is a fitness program through Beachbody. On the website I found out they had more than just P90x and the X part scared me a bit. (LOL) So I decided to get Turbo Jam. When it came in the mail I was excited to get started. I did it for about two weeks and starting feeling better and seeing results. I was on Twitter and Chalene Johnson the creator of Turbo Jam actually connected with me! I felt like..well words can’t even explain it but it was great the support she was and I found others who liked the program as well.

I was approached by some people on Twitter about becoming a coach to help others becoming fit. I was just thinking me become a coach? I don’t even have a success story. Why would someone take advice from a fat girl? But she kept telling me that I don’t have to be a fitness model just to have the passion in helping others and sharing with them my experience and I could make an income from doing it as well. So after a couple of months with her keep talking to me I finally decided to change my life and become a Beachbody coach.

It has only been a week but I have befriend a lot of people who are doing the same thing as me and hopefully we can help stop the trend of obesity in the world. I”m not the skinner instructor telling you that you can look like a model in 2 weeks but I am here to encourage you to press play and have confidence in yourself that you can do this! Prove it to yourself that you can lose the weight and keep it off. And with the help of the Beachbody community you will SUCCEED!

P90x, Insanity, Turbo Jam, Chalene Extreme, Turbo Fire can be purchased through me now!

Check out Shakeology!

Well, recently I got into social networking with blogging and especially with Twitter. I am more into Twitter and really like connecting with people from all over the US. I have come across some good and kind hearted people who try to help others. Earlier in the year I was trying to get into shape and decided to get a Beachbody program. I started asking questions on Twitter and I found this really nice lady and her name is Prisicalla. Feel free to click on her name to follow her on Twitter. She helped me find a program to my liking and likes helping people to achieve their fitness and financial ability. Check out her website at http://beachbodycoach.com/esuite/home/priscillasfit. Along the way she informed me that I can become a BeachBody coach and also help people just like she did and make an income doing it! Even though I am not a BeachBody coach yet I know I will be in the future. I haven’t met her in person but through Twitter we have been able to establish a connection and I would have never knew about her or becoming a coach!

Another thing I love about social networking is you will never know who you will meet. When I do write my blogs or tweet on Twitter it is usually how I am feeling at that moment. I like to get an understanding of something that I might not see clearly. I met another person by the name of Todd Weidd (feel free clicking on his name to follow him) and his twitter profile grabbed my attention because it says “My vision is to build confidence in others”. Which I thought was hmm. So I sent him a message and we started to talk. I didn’t think anything of it but I was wrote a blog and he commented on one of them. Which started making me think that this person was actually interested in something I had to say and wanted to take an interest in my blog. He actually commented on another blog of mine and he says I was his inspiration for a blog that he did that included me which I really took by surprise. Check out his blog at http://sunshineconsultingltd.com/blog/ .

So in my opinion social networking is a great way to connect with others about similar interest. I mean the more you learn the more you will grow as a person. Sometimes when talking to the immediate people around you doesn’t work there are people online that you build a relationship with can work. Social Networking is great for businesses as well because instead of paying for ad’s, try networking with other people and spread the word around. The future is evolving and Internet is taking over. Start social networking now by getting a Twitter, Facebook, or a LinkedIn account and start networking!!!

I always try to find new ways to cook food. I grew up and my mom always cooked very basic items. I moved from my mom’s house to my ex boyfriend who happened to be Latin so I ate a bunch of Latin food for four years and now for a year I finally have my own apartment so I have to provide for myself. I am no the healthiest person but I like to eat right when I can. I try to stay away from greasy and fried foods but I do cook them sometimes.

I like grilled food so I decided to purchase an indoor grill. I opened it some time last week just to see how it works but I have used it every night this week since Sunday. I season my meat in the morning with every day seasonings nothing special like Garlic, Pepper Onion and whatever I find in my spice cabinet. I try not to use salt just because I know it is not good for me. By the time I come home it has been sitting in seasoning for hours so I heat up the grill and place them on there and it is just absolutely delicious.  I have grilled sausages, pork chops, chicken legs, fish and tonight when I go home tonight some steak.

The meat has been oh so good and it’s grilled. So there is nothing oily on the food. The only issue I had was that my chicken drumsticks took way too long to cook. I think they were super big and it took long to cook th meat by the bone. All the other meat didn’t have a lot of bone or was like a flat piece of meat so it cooked real fast.  I am happy I found a new way to cook and not only do I like the food it is also healthy! I know from now on I will definitely cut back on fried and oily foods now that I have my indoor grill!

Water makes up anywhere between 55%-75% of our bodies depending on size. Most say we should drink at least 64oz of water daily. One should never feel thirsty. If you do then your body is not properly hydrated. For some drinking water is easy and some it is hard. I have found a way for me to make sure I consume enough water daily.

I go to BJs almost once a week and I purchase a 32 pack of water. I try to drink as much on the weekend as I possibly can. When I get to work I take a bottle which is usually about 16oz and I try to drink a bottle each hour since we have a water dispenser and I  can fill it up. I work the minimum of eight hours a day so already I have consumed approximately 128oz of water is proper for my body weight.

I stay hydrated during the day and then the days when it is extra hot I make sure I drink more water too so I don’t have any issues with dehydration. This is the way I found to stay hydrated what will you do to make sure you are consuming enough water?