Week of Nov. 7, 2010

Remember, class will not be held the week of Thanksgiving.

Concept2 Rower Raffle for Cancer


Purchase Concept2 Model D Rower Raffle Tickets . . . Only 200 will be sold, but hurry raffle ends December 31, 2010 whether 200 are sold or not.

THANK YOU Greg Hammond at CONCEPT2! 100% of the proceeds go to the American Cancer Society’s Relay for Life.

Ticket price: $10.00 each.  Buy from a Boot Campers who are with Boot Camp with LSD . . . OR . . .
1. Go to http://www.active.com/event_detail.cfm?event_id=1876270.
2. Click on Register Now
3. Sign-in/Sign-up on Active.com
4. Click Agree & Continue
5. Select Quantity and Check Out.
*****PASS THIS ON TO FRIENDS AND FAMILY . . . THE C2 ROWER WILL BE SHIPPED ANYWHERE*****

Exercise Time Required To Burn Off Your Dessert

By Shannon Clark . . . . How many times have you said to yourself, ‘Sure, I’ll have that ____ (insert dessert name here) and just do a little extra cardio tomorrow to make up for it’? Likely at least once in your life.

Many people tend to think that they can leave a little slack room in their diet as long as they are willing to put in the extra time in the gym. Unfortunately most of these people also overestimate just how much time is required in the gym in order to burn off that ‘little indulgence’ that they treated themselves too. When you really stop and think about it, often for the amount of additional exercise you would have to suffer through, it truly is not worth it. If you do happen to be one of those rare individuals who really enjoys performing lots of cardio exercise, then still, truth be told, there are far more better things you could be eating to refill your muscle glycogen levels and promoting an improvement in physical condition.

Here is a list of some popular food choices and their corresponding ‘punishment’ time.

*1 piece of chocolate cake with icing (1/8 of cake). . . . . Total Calories: ~250 Total Time Running: 25 minutes

*1 oz of Doritos Chips (note however, most people do not stop with one ounce). . . . . . Total Calories: ~140 Total Time Running: 15 minutes

*1/2 cup Ben & Jerry’s Ice cream . . . . . Total Calories: ~280 Total Time Biking: 38 minutes

*2 Twizzlers licorice. . . . . Total Calories: ~150 Total Time Weight Lifting: 25 minutes

* 1 extra large chocolate bar. . . . . . Total Calories: ~500 Total Time Walking: 1 hour 20 minutes

* 1 slice of Cheesecake. . . . . Total Calories: ~ 400 Total Time Running: 40 minutes

* 1 Chocolate brownie. . . . . Total Calories: ~350 Total Time Circuit Training: 45 minutes

* 1 Starbucks Venti Starbucks White Chocolate Frappuccino (no whip cream) . . . .Total Calories: ~450 Total Time On The Elliptical: 40 minutes

*1 KFC Double Crunch Sandwich. . . . .Total Calories: ~510 Total Time Cleaning The House: 1 hour 35 minutes

So as you can see, what will only take a few minutes to consume, could take a large amount of time to burn off in the gym. If you are currently trying to lose weight, then not only would you have to burn off these excess calories but then also burn enough to create a caloric deficit for that day. Weight loss is accomplished by accumulating a large enough deficit over time with most people aiming to create between 250 and 500 calories per day. While you definitely can go over your calorie budget one day, you must make up for it on another day to compensate. Most of the above treats are so large that it would be hard to further reduce 300-600 calories from your diet the next day without risking nutritional health so it isn’t the best of ideas.

If you absolutely must indulge in your favourite treat, try and at least be very strict with yourself in terms of portion control. Don’t get into the mindset where you figure since you cheated a little you’ve entirely blown your diet so you might as well really blow it. That will only set you back even further. Enjoy your small portion and then get right back onto your diet.

*Note: All exercise times will be approximations and are determined using a 130 pound individual

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