Posts Tagged ‘burn calories’

Fitness for All: Recreational Workouts… and the Calories They Burn

Tired of your typical gym routine? Day in and day out you are hitting the gym and getting bored. If you still want to be active and burn calories, without the hum drum of being indoors at the gym every day, you can try one of these recreational activities that are not only fun and exciting but great calorie burners!








  • Cycling is one of the best non-weight bearing exercises and depending upon your speed you can be burning around 300 to 400 calories in just a half hour.  Cycling provides a great cardio workout and builds your calf and leg muscles.
  • Swimming is an excellent overall body workout burning up to 360 calories in a half hour time depending upon what swimming stroke you are using.  The best swim workout is interval training – swim two lengths, take a breather, and then repeat.
  • Because rock climbing relies on quick bursts of energy to get from one rock to the next, your strength, endurance and flexibility will significantly improve, plus you will be burning about 370 calories every half hour.
  • Running is a great cardio-respiratory workout, burning about 450 calories every 30 minutes – based on an 8-minute mile.  Your leg strength and endurance will also benefit greatly from a good run.
  • Racquetball is a great recreational workout burning 300 calories in simply 30 minutes along with building your lower body strength, endurance, and back and abs flexibility.  Just be sure to warm up first to avoid twisting an ankle!
  • Because of the non-stop action of basketball, you will burn more than 285 calories every half hour that you play.  Basketball also helps to develop flexibility, cardio-respiratory health and endurance. You also need to warm up properly before an intense game of hoops, so you don’t get injured.
  • Rowing burns about 280 calories every half hour and is a great way to burn extra energy. It also builds up endurance, strength and muscle in your shoulders, thighs and biceps.  In the same vein as rowing, but not as high in calorie burning are kayaking and canoeing, which each burn about 170 calories in a half hour.

Fast and Easy Fat Busters

Fitness for All

Fast and Easy Fat Busters

Sure there are lots of people out there that want to lose weight and everyone knows that diet and exercise are the key components to achieve this goal.  But while the dieting can be done at any hour of the day, many people find that it is the exercise part that they have a hard time finding time to accomplish.

But what if you could burn fat, burn calories, and lose weight with easy, fast exercises?  Sounds like a no-brainer, right?

The next time you are short on time and need to get a quick exercise or two in, consult this list of easy fat burners to kick start your regimen and get you on your way to achieving your goal as soon as possible.

Some fast and easy fat busters to try include:

Jump rope as fast as you can – burns 68 calories.

Do walking lunges down a hallway – burns 45 calories.

Run around the block – burns 62 calories.

Do some Wii Zumba – burns 45 calories.

Vacuum the biggest room of your house – burns 20 calories.

Walk up and down the stairs – burns 36 calories.

Bounce on a stability ball during the commercials of your favorite show – burns 58 calories.

Tips for Keeping Your Baby in Shape

Pregnant Lady
For most women, pregnancy means eating a lot, craving a lot, and gaining weight, a lot of weight that is. With the body changes that occur during pregnancy, mothers-to-be often experience different discomforts especially during the first trimester. This includes morning sickness, vomiting, and nausea. But after that, most pregnant women experience cravings on all sorts of food. Without keeping a close eye on your diet and food intake, you might be dealing with too much weight gain not only for you but also for your unborn child.

Read along this article and determine healthy tips and tricks to keep your baby in appropriate weight.

Have a wide range of food

If you’re one of the many women who experiences changes on the taste buds, most probably you will consider every food as something stale. Due to this, you may end up eating extremely sweet food. A wise tip to fix such problem is to opening yourself to a wide range of meals. Do not stick with your typical diet, but cook different types of meals more often. You should also stuff yourself with healthy meals.

If it still won’t work, go for sweet fruits like watermelon or satisfy your taste buds with few sweet candies. This way, you won’t be consuming too much sugar, but you’re still able to eat right.


At least 2 months before you give birth, it’s highly advisable to make diet changes. This is to keep your baby’s weight stable. Having him grow too much in your tummy will make it difficult for you to have a normal delivery. You should focus more on fruits and vegetables and less on salt and sugar. If your baby is already at a proper weight, you should refrain from eating big meals. Instead, substitute it with smaller meals rich in fiber. Worry not because you don’t have to erase the snacking hours.

Get moving

A common mistake of most pregnant women is that they dwell too much on the thought that they should rest throughout pregnancy. If you and your baby are both healthy, there’s no need to be a couch potato. Walk around every now and then to help yourself lose weight. Just refrain from having heavy workouts since this can result to miscarriage. You can also ask your Ob-gyn for workout exercises appropriate for pregnant women. This is also a great way keep your baby well-balanced and weighing properly.

Milk and dairy products

Technically, milk cannot be erased in every pregnant woman’s diet. Before, during, and after pregnancy, you should be consuming enough milk or other daily products to ensure that your body and your baby get the appropriate nutrition both of you need. This is also a great way to keep your baby healthy without gaining too much weight. Nevertheless, you should still consume solid meals.

Bear in mind that the weight you gain during pregnancy is not all your weight. Aside from sharing your baby’s weight, your muscles, placenta, and body fluid also add to your weight. Hence, do not under or over-estimate everything.

Image Credit: FreeDigitalPhotos.Net

Natural Ways to Curb Your Appetite and Keep You Slim and Healthy

Our bodies have a natural attraction to things: beautiful scenery, the fragrant scent of flowers, a gorgeous face and body. But more often than not, people will have an attraction of food. Individuals may have varied appetites, but in common they would have an attraction to sweet food.

Our sweet cravings can be attributed to the presence of sugar and other carbohydrates, which stimulates the release of serotonin, the brain chemical that gives the feeling of satisfaction. However, when it’s overdone, it can lead to unsatisfying results. Excessive sugar intake can convert into fat which can add weight to your body.

So, how do you reduce your cravings for sugar and other foods that can make you fat? How can you keep yourself slim and healthy? Check out these natural and safe ways to help you curb your appetite.

1) Know what triggers your appetite. Is it your stress at work or school? Is it because you’re too happy or too sad? Is it because you get a trigger from a particular kind of food? If you are able to know what triggers your cravings, you are more than ready to take the next step.

2) Don’t give in to your cravings! If you feel a certain kind of food is triggering your appetite, and eating them makes you feel bad, throw them away.

3) Eat some nuts! Healthy nuts like peanuts, almonds, pecans and cashews can be a great snack in between meals. Nuts were shown to reduce the feeling of hunger, but it takes in effect after an hour, so watch how much nuts you have eaten.

4) Reach around for fruits. Fruits like apples, oranges, pineapples and grapes not only have natural sugars on them, but you can also get fiber and nutrients from them. Try to bring fresh fruits instead of the sugary stuff.

5) Have soup on your every meal. Studies from the Pennsylvania State University have shown a bowl of chicken soup served before lunch significantly makes one feel fuller. These can help them consume 100 calories less than having only eaten the main course. Choose broth-based soups over cream-based soups. You may add chunks of vegetables, bits of meats or noodles into the soup to make you feel fuller longer.

6) Do a walk when the sugar rush hits you. When a craving for sweets has hit you, do yourself a favor to walk around the place to let the thought not get into your mind. It also helps you stimulate your body for a little exercise. You can also do breathing and stretching exercises that promote relaxation so you don’t get anxious for not satisfying your sweet cravings.

7) Quench your appetite with coffee. The caffeine in coffee doesn’t only perk you up, but can also save calories by stimulating your appetite. Just reduce the amount of cream and sugar on it, or simply go have a cup of black brewed coffee.

8) Have regular oral hygiene. Brush your teeth, and rinse with mouthwash. It keeps you less thinking of ruining your minty fresh breath.

9) Get a kick of fiber with oatmeal! Oatmeal, with its filling thick texture, is rich in beta-glucan, a kind of soluble dietary fiber that helps flush out excesses from your digestive tract. Soluble fiber also lowers cholesterol levels for a healthy heart.

10) As always, don’t forget to live an active lifestyle to keep your energy levels up.

Managing Chronic Pain Naturally

It is estimated that around 100 million Americans are chronic pain sufferers. And a quick stroll into your local pharmacy’s extensive pain management section will confirm this. In today’s hustle and bustle world, finding relied from pain can be as easy as popping a pill. But even the “safest” pain medication is bound to have its own share of dangers and risks if not taken properly.

The danger with long term use of pain medications is that the body may become immune to its effects or worse damage vital organs such as the kidney. Some of us even go as far as self-medicate which could be dangerous even with the use of over the counter drugs.

There are definitely safer and more natural ways to manage pain. These methods do not only help in controlling pain but also restores the natural balance in our body. And one little known way is by simply switching to a healthier diet. This could be done by eating a plant-based, nutrient rich diet that reduces inflammation naturally.

A huge contributor to nagging chronic weight problems we see today could be traced to the Standard American Diet which has been described as one of the more inflammatory diets. Our fast food culture and salty snacks have lead to overweight, chronic pain and fatigue problems. Most of us seem to be unaware or generally unconcerned with how a typical western diet affects our health.

We are what we eat and most of the health problems we see today are diet or lifestyle related. Finding relief from chronic pain can be done by switching to a healthy diet. So the next time you’re planning a short trip to the pharmacy for some pain medications why not take a look into these simple tips before popping in that pill.

Eat green-leafy vegetables. If there is one great reason to start going the veggie route, it’s because it helps reduce chronic pain by increasing the number of good bacteria in the gut. This area of the body is constantly exposed to toxins from food and the environment. A healthy digestive system keeps our body in tip-top shape. Nutrients from food are processed better therefore strengthening our immune system. This is also the area where 96 percent of our serotonin is produced. Serotonin is a feel-good hormone that lessens the stress of chronic pain.

Cane sugar can be a good way of providing temporary relief from pain by stimulating reward centers in the brain but also increases pain levels in the long run. Sugars could set people suffering from chronic pain by 3-4 weeks. Avoid artificial sweeteners. Just because these are alternatives it does not mean that they are not likely to produce the same effects as other sugars.

Margarine and other hydrogenated contain fatty acids that coat cell membranes which interfere with cellular communication. It could also lead to toxin buildup and disrupt waste removal. A body full of toxins and lactic acid increases our risk for chronic pain.

Other foods that chronic pain sufferers should avoid include wheat and all its products. People should also avoid common allergens such as corn, eggs, peanuts and other dairy products.

Healthy sources of essential fatty acids include avocados, walnuts, fish and flax seed oil. Anti-inflammatory fatty acids reduce symptoms of asthma and chronic pain. Build your immune and inflammatory system by strengthening it with healthy fatty acids.

Stress is a major trigger for pain. This might only be psychological but it places so much pressure on our body that constant high levels of stress could lead to chronic pain. Low impact exercises such as swimming, brisk walking or yoga helps release pent-up stress. Getting enough sleep also helps the body recuperate more quickly.

Get that natural high by helping your body release more endorphins, the body’s answer for pain medications. Pain is our body’s signal that something is wrong physically. Pain is a personal experience and the intensity varies from one person to another. A positive attitude helps reduce the stress of pain and lessens our need for pain relievers. When we are able to handle pain naturally, we are able to live fuller and happier lives.

Choosing the Best Foods to Speed Up Your Metabolism

It may be true that an apple a day keeps the doctor away, but there are plenty of foods out there that are beneficial to you in more ways than one – including speeding up your metabolism.

Foods can speed up your metabolism if it burns more calories to digest them than the food actually contains.

By eating more of these great foods that help to speed up your metabolism, you will begin to see how this will help you to lose weight.

Here are some of the best foods to help speed up your metabolism: grapefruit, oranges, lemons, apples, pears, chilies, potatoes, cabbage, celery, broccoli, green tea, soup, oatmeal and low-fat yogurt.

Many of these foods are high in complex carbohydrates or high in protein, both metabolism boosting ingredients.

Easter Candy Calorie Calculator

Easter may be just around the corner, but that Easter candy always sticks around for a few weeks and sometimes months. While it’s OK to satisfy your sweet tooth use this calorie calculator to monitor your intake! From marshmallow peeps to chocolate, find out the calories of the content of your Easter basket.

4 Peeps Marshmallow Bunnies: 130 calories

1 Peeps Hollow Milk Chocolate Egg: 420 calories

5 Mars Mini Chocolate Eggs: 179 calories

1 Cadbury Solid Milk Chocolate Easter Bunny: 890 calories

1 Cadbury Crème Egg: 150 calories

12 Cadbury Chocolate Eggs: 190 calories

1 Dove Solid Chocolate Easter Bunny: 230 calories

1 Nestle’s Crunch Solid Chocolate Easter Bunny: 692 calories

1 Snickers Cream Sports Egg: 140 calories

1 Reese’s Peanut Butter Egg: 180 calories

1 Reese’s Reester Bunny: 798 calories

1 Brachs Chocolate Covered Marshmallow Egg: 43 calories

5 Brachs Malted Easter Eggs: 180 calories

35 Jelly Belly Assorted Jelly Beans: 140 calories

1 Cadbury Caramel Egg: 190 calories

5 Peeps Marshmallow Chicks: 136 calories

1 Large Solid Chocolate Bunny (7 oz.): 1050 calories

8 Robin Eggs: 180 calories

1 Milky Way Bunny: 160 calories

12 Cadbury Mini Eggs: 190 calories

5 Mini Kit Kats: 210 calories

1 Hollow Chocolate Bunny: 270 calories

1 Tootsie Pop: 60 calories

2 Tootsie Roll Snack Bars: 100 calories

2 Small Boxes of Dots: 140 calories

Feeling a little guilty after learning how many calories are in your favorite Easter treats? Don’t worry! Just use this handy guide to determine how much walking you need to do to work those calories off!

Editor’s Note: Mileage is based upon eating only one serving of each of the following candies. Should you eat more than one serving (according to package) or a combination of any of the following then your mileage will need adjusted.

Jelly Beans: 1.4 miles

Peeps: 1.6 miles

Robin Eggs: 1.7 miles

Small Chocolate Bunny: 1.4 miles

Medium Hollow Bunny: 2.6 miles

Large Chocolate Bunny: 10.5 miles (!!!!!!)

Chocolate-covered Marshmallow Bunny: .6 miles

Chocolate-covered Marshmallow Egg: 1 mile

Cadbury Crème Egg: 1.7 miles

Cadbury Caramel Egg: 1.9 miles

Lindt Chocolate Carrots: 2.1 miles

Prefer real eggs over chocolate eggs? You may need to do some walking, too. One hard boiled egg requires .76 of a mile to walk it off and a half of a deviled egg takes .73 of a mile to burn!

Spring Cleaning Workout: Tidy Up and Get a Workout All at Once!

It’s that time of year again! The sun is starting to shine….and shedding light on your dirty house. Spring cleaning season is in full swing. Sure, you would be hard-pressed to find a woman or a man who says that they actually enjoy the thoughts of spring cleaning. But, if you just take into consideration how many calories are burned while you are doing your spring cleaning, then you may be a little more excited when spring rolls around this year.

As with any physical activity, cleaning up around the house and garden can actually burn calories as well as stretch and tone muscles. Some sort of moderate activity for at least 30 minutes a day can bring tremendous health benefits, even if it’s just using a little elbow grease around the house.

However, when it comes to losing weigh while cleaning, intensity and speed are vital so here are some tips from WebMD for making your next cleaning session a workout session:

• Listen to fast music in order to pick up speed and enjoy yourself while you’re at it.

• Tighten your abs during chores to make it more of a workout, plus it prevents you from slouching.

• Strive for large up and down movements like when cleaning the shower door. Make big pronounced movements and move those arms!

• Carry heavy baskets of laundry up and down some stairs to get your heart pumping.

• Climb on a stepladder to reach high dusty spots, keep it up and it’s almost like being in a step class.

• Do lunges while vacuuming, just remember to keep toes pointed ahead and to not bend your knees further than 90 degrees. You’ll feel these burning your thighs in no time.

The actual amount of calories burned while cleaning will depend on your weight, gender and age, but there calculators that you can find online (FitDay or NutriStrategy) that will help you to calculate your actual calories burned. But here’s a general idea of how many calories you can burn by just taking care of a few things around the house.

Gardening: 226 calories

Window washing: 226 calories

Scrubbing floors (on hands and knees): 291 calories

Laundry, ironing: 84 calories

Sewing repairs: 36 calories

Dusting: 97 calories

Scrubbing toilets, tub: 246 calories

Vacuuming: 317 calories

Cleaning gutters: 258 calories

Moving furniture, household items: 387 calories

Painting, papering, plastering: 317 calories

Sweeping: 194 calories

Mopping: 153 calories

Mowing the lawn: 148 calories

Washing dishes: 77 calories

So dust off your mops, break out the cleaner and begin to sweat off the weight!

Editor’s Note: The calories burned estimates listed here are based on one hour of cleaning for a 155 pound woman.

Five Minute Fixes to Better Health and Fitness

Tired of feeling like the path to health and wellness is a long, drawn out path? Then start small! Use these quick five minute fixes to boost your health and to reach your goals one step at a time!

• Wear a pedometer to determine the distance you walk each day. Shoot for 10,000 steps per day. If you aren’t reaching that goal, add an extra mile to your routine or take the steps instead of the escalator whenever possible.

• Spend the extra money to purchase good work out necessities – clothing, shoes, bras, supports, etc. Purchasing the better brands versus going the cheaper route will ensure that you use them and that they are the best for your workout.

• Try some quick cardio. According to, running up and down the stairs or a minute or two of jumping jacks will get your heart rate elevated and give you a quick burst of energy.

• Don’t be a creature of habit. Switch up your routines, walking routes, gym machines and even what days you do specific workouts. Change is good when it comes to exercise and fitness.

• Consider the other ways that you can lose weight without really trying – clean the house and burn 200 calories or work in the garden and burn 272 calories.

• Even if you have to travel or spend all day in a car or on a plane, still try to fit in physical activity. Take advantage of bathroom breaks by stretching and doing some light exercise. Walk briskly through the airport in between flights if traveling by plane.

• Build better bones and as much bone density as you can by doing weight-bearing activities like running or jumping as much as you can in your twenties and thirties.

• Turn ordinary tasks into fitness opportunities! With each handful of laundry that you shove in the washing machine, perform the perfect squat by making sure that your knees are in line with your toes and squeeze your glutes. Try doing lunges around the kitchen, to the bathroom or while you’re outside playing with your kids. If you find yourself on the floor cleaning up a spill do as many pushups as you can while you’re down there.

• Yoga has many healthy benefits for your body and your mind. Even if you are a novice, take a class and try something different.

• Work out with your significant other or a friend or family member. This allows you to be a spotting partner for one another or just spend some quality time together working out.

• One more suggestion from includes putting on some groovy tunes and having a five minute dance party with your family- fun and fitness for everyone!

Keep in mind that even just five minutes is better than nothing. We all live busy lives, so keep these five minute fixes in mind and get moving to better health and fitness!

Foods that Boost Metabolism and Help Lose Weight

It may be true that an apple a day keeps the doctor away, but there are plenty of foods out there that are beneficial to you in more ways than one – including speeding up your metabolism.

According to MSNBC, metabolism is the process by which your body converts calories from food into energy. It is the body’s engine that burns calories and regulates your caloric needs. The foods you eat play a major role in the way your body metabolizes fat. Some foods contain certain ingredients that help to burn calories more quickly, while also giving you other vital fuels that you need to increase energy levels, and prevent diseases later in life. There are also certain foods that require more calories to digest than the food actually contains, which can essentially speed up your metabolism.

Below are a few food suggestions provided by that can boost metabolism and encourage weight loss.

• Spicy Foods-
An interesting and effective way to boost your metabolism is to eat spicy foods. Spicy foods and spices, such as chili peppers and jalapeno peppers, contain the chemical capsaicin, which is what gives these foods their heat. Capsaicin increases and quickens adrenaline production in the body, which speeds up your basal metabolic rate, or BMR. Try eating spicy salsa, which gives you a lot of flavor without a lot of calories.

• Carbs & Protein- Eating snacks that contain healthy carbohydrates and proteins will help boost energy and fill you up, so you can avoid overeating during meals. Eating these types of snacks in small portions will keep your metabolism going throughout the day, burning fat and increasing energy. Try snacking on peanut butter with a sliced banana, and apples dipped in peanut butter or paired with a few slices of cheddar cheese.

• Green Tea- Green tea contains large amounts of the powerful antioxidant, epigallocatechin gallate, or EGCG. The oxidation process that occurs in green tea helps break down fat more quickly, while also helping to prevent cancer and heart disease. EGCG also promotes faster workings in the brain and nervous system, so the body burns more calories. If you don’t like to drink green tea, they also sell caplets in health food stores.

• B Vitamins-
B vitamins have major benefits for many parts of the body: the central nervous system, metabolism and the production of energy. A vitamin B deficiency will cause your metabolism to slow down, your mood to become depressed and your body to feel tired and sluggish. B6, B12, thiamine, folate and niacin play major roles in the healthy function of your body. Snack on foods such as spinach, broccoli and asparagus; navy, soy and black beans; and melon, fish, poultry and eggs. In order to work these into your day, snack on cut-up honeydew or cantaloupe, a hard-boiled egg, a few pieces of sushi, or tortilla chips and a mixed bean dip.

• Magnesium-
Magnesium is a mineral that plays a key role in more than 300 chemical reactions in your body and contributes greatly to the synthesis of protein and metabolism. It also assists in proper nerve, heart and muscle function. To increase your levels of metabolism, eat green vegetables, such as spinach and broccoli; soybeans such as edamame; nuts, such as almonds, cashews and peanuts; and whole grain cereals, including oatmeal.