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Not Quite Boot Camp

Fri Apr 09, 2010 5:14 pm by Drew

I don't know that anyone will read this, but I'm going to say it anyway...

Starting Sunday, I'm getting off my butt and doing what I'm supposed to. For the past three weeks, I've been getting up early and going to the gym, but I haven't followed it up with cardio and diet. (Cardio - no excuse. Diet - its been a bit hectic)

So I'm making a public commitment to do better for at least the next …

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Comments: 3


Sat Jan 16, 2010 8:02 pm by Bonnie



EVERYONE'S INVITED. Anyone who wants to work the booth, participate in group demonstrations, etc just let Bonnie know! Smile

Comments: 1

Come Run With Us

Fri Jan 15, 2010 7:54 pm by Drew

Marcus and I did the Walt Disney World half marathon on January 9. We both had done a half marathon before, but never in such a large group.

The run was great. It started outside EPCOT, ran over Disney roads, then through the Magic Kingdom (including running through Cinderella's castle), and back to EPCOT.

While it was fun, it would have been better in two ways: 1. not be so stinking cold …

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Comments: 10

Boot Camp is Over. Now What?

Fri Apr 09, 2010 3:53 pm by Drew

One of the worst things about boot camp is when it ends. Yes, it is wonderful to not have people yelling at you to "Hold Plank!!" for an hour, but what do you do after that in order to not lose the progress you made?

Let's get some ideas, people!

Comments: 3

A Shot of Motivation for those in need

Fri Apr 09, 2010 5:04 pm by Drew

A couple thoughts to motivate you in the hard times.

If you quit when things get hard, you will never realize exactly what you can do and how far you can go.

The saying goes "Pain is weakness leaving the body." I'd like to add that pain is also a way to remember that you were built for more than eating and sitting. I remember some of the days that were the hardest and I HATED …

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Comments: 0

Confession Corner

Fri Apr 09, 2010 4:01 pm by Drew

Okay, so I did boot camp last year. Three of them, in fact. Since then... let's just say I fell off the wagon and haven't tried to catch it till recently.

I went from 270 (1/09) to 237 (8/09), mostly because of boot camp. However, after August, I have done very little, except run occassionally. I'm back around 255. I CONFESS!!

I know that I am not the only one. Someone else 'fess up. …

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Comments: 0

First Leg day at maxxx

Tue Jan 19, 2010 10:09 pm by TrainerSteve

I just wanted to tell you guys how amazed I was at how well you all did today. Even though some of you got sick... you dug in deep and kept going. Jen W, I want you to regroup and come back tomorrow. You just need to eat more than celery. Clamydia, no more spaghetti dinners. You are all crazy. I really had to dig deep to come up with this crazy workout and you guys dominated it. Rock on …

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Comments: 0


Sat Jan 16, 2010 8:00 pm by Bonnie

Second and final diet talk at 10am at Longevity with Bonnie. We will be going over inbodies and diet troubleshooting. Bring your journals and inbodies.

Comments: 0


Sat Jan 16, 2010 7:59 pm by Bonnie

Diet talk at 10am at Longevity. You are required to attend ONE diet talk.

Comments: 0

How many calories do you burn a day?

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How many calories do you burn a day?

Post  Bonnie on Sun Jan 17, 2010 2:05 pm

Here is the formula (also in your book) to help you figure out how many calories you burn each day. Once you find that number, then you can subtract the number of calories you eat and multiple by 7. Divide that number by 3500 (since there are 3500 calories in one pound) and you'll get a good idea of how many pounds you should lose per week. (Look at the example at the bottom for more guidance)

A. Define Your Activity Level

Choose Your Activity:
1.3 – sedentary, sitting most of the day, light housework/work
1.4 – light activity, work, housework, exercise 2-3 X a week, stand or walk at work
1.5-1.6 – moderately active, all the above activities, exercise 1 hour 3-4 X a week
1.7 – very active, all the above daily activities, exercise 1-2 hours every day

Choose Your Metabolism:
10 – Slow (Sleepy after a meal)
11 – Normal (normal or feel the same after a meal)
12 – Fast (Fidgety or hyper after a meal)

B. Apply Above Numbers in this Simple Formula:

Your Weight:______ X Activity:_____ = _______ X Metabolism:______= ________

The answer is the approximate amount of calories it would take to maintain your weight as you are now in the above condition. MEN increase caloric intake by 5%-10%.
Since men normally have more lean muscle tissue, men need more calories.

If she worked out hard everyday, she would be burning 2,992 calories a day based on a normal metabolism. If she ate 1,200 calories a day, then she would be in a daily deficit of 1,792 calories. If you multiply that by 7, her weekly deficit would be 12,544 calories. Divide that by 3,500 (calories in 1 pound of fat) and that means she should be losing around 3.5lbs a week!
3.23lbs a week.

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jordan retro shoes

Post  wynsue on Sat Dec 04, 2010 7:08 am

Thank you for the information I agree with you I became fan of you and would love to visit your blog regularly.
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Re: How many calories do you burn a day?

Post  tking on Tue Feb 01, 2011 1:23 pm

wow thanks for giving us the formula..


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Re: How many calories do you burn a day?

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