How Many Calories Should I Eat?

This is a big question in the fitness Industry, and there is no one size fits all for this question. There are 3 things that have to be taken into account when figuring out calories:                              

Age

Body type

Activity level

A 40 year old man is definitely not going to need as many calories as a 20 year old. Furthermore, a woman who just walks 5x a week will not need as many calories as a woman who weight trains regularly.

Beyond this, not all calories are equal. Calories from fast food are not equal to a diet of organic vegetables and meats that are hormone free. Calories are important but nutrients are more important.

That being said, the average woman that doesn’t drink and eats pretty clean, and has a well-rounded exercise routine will need between 1500 & 2000 calories. Men in the same situation will need between 2500 & 3000. This may change greatly depending on what the end goal is……Obviously if you want to gain weight you may need more calories and if you want to lose weight, it may be on the lower end.

Written by: Gordon Schrader

To know more about Gordon or any of our trainers, go to the About Fit Life tab.

90 Miles in 2 Months CHALLENGE

Are you ready to kick your butt into gear? Tomorrow is May 1st! Summer will be here before you know it so what better time then now to throw down a challenge.

We want you to go 90 miles in the next two months......now what does that mean. If your ready to reach your fitness goals than you need to get active. So taking a walk every day, walking the dog, going for a jog, taking a spin class, taking a HIT or CrossFit class, anything! Just getting active and staying active for the next 61 days.

How does that average mile wise per day.......about 1.5 a day. How can you calculate that if your not actually walking everyday? Easy!

10 minutes of exercise (unless your running or walking) = 1 mile

So a 30 minute spin class= 3 miles
45 minute total body class = 4.5 miles
2 mile walk = 2 miles
3 mile run = 3 miles

Every time you complete a mile, check it off the chart and see if you can complete 90 by June 30th!

Download your chart here, print it out and put it up somewhere to remind yourself to get out there and be active!
https://drive.google.com/file/d/0B3zVi-_Wzuk1TWV6cEJFYVJvUWM/edit?usp=sharing

You can do this, were all in it together!

17 Post Workout Snacks that help increase lean muscle

Post-Workout Snacks

Need a snack that won’t ruin all the hard work you just put in. First, make sure you drink plenty of water (remember you need about half your body weight throughout the day). Your post-workout meal is going to give your body the nutrients it needs to recover and refuel after your workout. Aim to get carbs and protein within 60 minutes of your workout, when your metabolic state is primed for recovery and repair – this will help you replenish your glycogen stores (fuel) and increase protein synthesis (lean muscle).

So true................

This makes me laugh every time I see it. It might not be appropriate, but sometimes people need a reality check..........

How to Finally Make Your Workout Happen

So you keep saying your going to start exercising today, but that day gets put off to tomorrow, then the next day. Then you decide you've just messed up the whole week so your going to start on Monday. Then Monday comes and the excuses start. Well here are two tips to get you ready to finally take control of your workout. 1.  Go shopping 2.      Lay out your workout clothes at night before you go to bed This month I want you to go shopping! Get a new workout outfit and wear it when you exercise. There is just something about the way you feel in a great workout outfit instead of a pair of old sweatpants or a shirt you still have from high-school. If you aren’t’ ready to wear the “yoga” pants or that tighter shirt, make this a goal for yourself. When you lose X amount of weight, you will treat yourself to new workout gear. It doesn’t have to be expensive either, I buy my workout clothes at either Target or JC Penney and they are just as nice.  It just makes you feel good when you look good. Second, lay out your workout clothes right before you go to bed. Get them all ready so when you crawl out of bed, the clothes are staring you in the face. You can be even more prepared and wear them to sleep so you have to exercise when you wake up. But, it’s also important to get a good night’s rest so laying them out might be just enough. If you are a night time exerciser, then have your workout clothes laid out before you leave for work. This way when you get home from work, your workout gear will be ready for you to put right on instead of throwing on your after work, comfy, lazy clothes.

Why You Need a Personal Trainer

Have you been thinking about workout out with a Personal Trainer? Well with spring starting tomorrow, there is no better time then now to try it out.

Check out this article from K. Munoz as to why a personal trainer is probably right for you! (Especially a Fit Life Trainer)

Should I Be Working Out with a Personal Trainer?

Posted by Kissairis Munoz

For many, the trickiest part of establishing a fitness routine is getting started. Sticking to it is a whole different story. But working with a trainer can help keep commitment levels high— studies suggest people who work with trainers are more likely to stick to an exercise routine than those who work out on their own [1]. In one study, college students who enlisted the help of a professional maintained or even intensified their exercise behavior over the semester, while those sweating it out on their own hit the gym less [1].

Working with a professional during exercise has other perks as well. Studies suggest getting some one-on-one supervision during a workout can lead to better results than doing the exact same circuit solo [3]. Plus, after working with a trainer, people are more likely to select heavier weights and more intense workouts on their own than those who’ve been going at it alone the whole time [4].

Looking for a longer commitment? Try enlisting a few friends— trainers (especially at Fit Life) will often cut a deal for group training sessions. 

Call Fit Life today at (301) 609-8080

Need a quick way to burn 300 calories in 15 minutes? Have you tried the kettlebell workout yet?

The kettlebell is one of the greatest ways to incorporate both strength and cardio into your workout. Since you're double timing your efforts, you can burn up to 600 calories in one 30 minute workout.

Here is a great 15 minute kettlebell workout. If you really want to feel the burn, do it twice for a great workout and your done for the day!

Warm up:

Do jumping jacks, jog in place, and butt kicks for 30 seconds each and repeat.

-------------------------------------------

Workout:

Complete each exercise for 45 seconds + complete the warm up for a 15 minute workout. If you want to really challenge yourself, do the whole thing twice!

Russian Twists

Double Arm Swings

Squat Halos

Alt Single Arm Swings

Single Leg Deadlift Row Right Arm

Single Leg Deadlift Row Left Arm

Wacky Jax

Double Arm Swings

Punch Swings Right Arm

Punch Swings Left Arm

Squat Thrust Cleans

Squating High Pulls

Alt. Single Arm Swings

Alt. Lateral Lunge with bicept curl

Side plank row

For a descriptoin of any of these exercise see a Fit Life Trainer today!

301-609-8080