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10 Ways to Torch 100 Calories FAST

10 Ways to Torch 100 Calories FAST

Some days you simply do not have time for your usual workout.  Perhaps you are traveling or you have meetings from dawn ‘til dusk.  Or maybe something totally unexpected comes up and your workout time disappears.

When life steals your exercise time, however, you do not have to forgo your workout.  If you have just a few minutes, you can burn off 100 calories, get your heart pumping fast and redeem at least a little of your workout.

Here are 10 ways to torch 100 calories 

Use them on busy days or even to supercharge your normal workout days.  Most estimates are for a person weighing approximately 130-150 pounds.  If you weigh more, you can probably shorten the duration, but if you are lighter, add a few minutes to ensure that you burn at least 100 calories.

  1. Take the stairs. Stair climbing for 15 minutes will burn 137 calories.  Have a 15 minute break at work?  Find a stair case and set your phone alarm to alert you when 15 minutes have passed.

 

  1. Run a 5-minute mile. By the time you are 4 and ½ minutes in, you will have already burned 100 calories. If you can’t get outside, just run in place.

 

  1. Ride a stationary bike at 20 mph for 4 minutes 54 seconds.

 

  1. Work on the lawn. Pull weeds for 17 minutes, rake leaves for 20 minutes, or dig dirt for 16 minutes.

 

  1. Spending 15 minutes doing some light body weight squats, lunges, jumping jacks, get-ups and knee-ins will burn about 137 calories.

 

  1. Go for a walk. A 150 pound person will burn approximately 117 calories by walking at a 4 mph speed for 20 minutes.  Walk in place if you do not have a good area to walk in outdoors.  Try walking in place while you watch your favorite television show!

 

  1. Grab the vacuum. Vacuuming your home or office for 28 minutes will burn 100 calories.  This is a great way to sneak in some exercise at work and get on the good list of your coworkers!

 

  1. Chop fire wood. It is hot now, but winter is coming!  Spend 5 minutes chopping fire wood and you will burn 100 calories.
  2. Swim laps. It only takes 12 minutes to burn off 100 calories while swimming.

 

  1. Mow the lawn with a push mower. 14 minutes is all it takes to zap 100 calories.

 

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2 Steps to Weight Loss & Fitness Success

What Are You Aiming at?

Zig Ziglar once said, “If you aim at nothing, you will hit it every time.” And each of us knows from our own experience that he is right.  The general flow of human life tends to be toward ease and comfort.  One day flows into the next, and many of us never quite get around to turning our good intentions into reality.

Those ‘good intentions,’ while no doubt admirable, tend to remain unrealized mainly because they are too vague.  Vague ideas are impossible to focus on and aim for; they are moving targets.

Do you have moving targets in your life?  Perhaps you want to eat a more healthy diet or lose the winter weight that has crept upon you.  Maybe you just want to establish a regular workout routine and stick with it this time.

The keys to your success are two-fold:  steady the target and create momentum. 

How to stop a moving target

Imagine a target shooter trying to hit a small bull’s eye on a distant target.  He begins to aim, but then the target suddenly moves to the right, and before he can position himself to aim again, the target darts to the left.  Will he ever hit that target?  Not likely.

Without setting specific goals, your good intentions are exactly like that moving target.  You would like to lose some weight, feel a little better, make a change in your diet--but without clearly defined goals and methods, you can’t focus and make it happen.

The way to steady the target so you can finally hit the bull’s eye is to define your goals and write them down: 

  • How much weight do you want to lose?
  • What kind of changes do you want to make in your diet?
  • How many days per week do you want to exercise?
  • Which article of clothing do you wish would fit your body again?
  • How much weight would you like to lift while strength training?

Once you know where you want to end up, you are much more likely to get there.

But you have to start moving toward your goals.  That is where momentum comes in.

Create momentum to reach your goals

In his book, Eat that Frog, Brian Tracy discusses the Momentum Principle of Success.  In Tracy’s words:

This principle says that although it may take tremendous amounts of energy to overcome inertia and get started initially, it then takes far less energy to keep going.”1

There is much wisdom in his words.  Sometimes, the hardest part of reaching a goal is just getting started.  That first day of doing things differently or the first experience of bypassing an unhealthy treat in favor of a food that will give you more energy can be daunting.  It isn’t easy and it certainly isn’t fun. 

So how do you get that momentum?  How do you start moving?  Accountability is the answer.  Having someone else involved in your efforts can be the most important factor in your success. 

It is hard to change lifelong habits on your own.  You need radical motivation that comes from involving others in your efforts.  Setting deadlines, making commitments and entering contests all provide an external motivation that will carry you through even the toughest temptations.

And once you get started, you will find that the momentum principle kicks in and it becomes easier and easier to keep going.

Start NOW

You can make that moving target come to a screeching halt and blast the bull’s eye right out of it by taking a few minutes to write down what you want.  Don’t make it your goals too broad; be specific.  And then begin brainstorming ways to get others involved with you; that will provide your momentum.  Success is within your reach.  You can do this!

Oh, and remember, we’re here to help you the entire way!  J

 

Source:

1Tracy, Brian (2007-01-01). Eat That Frog!: 21 Great Ways to Stop Procrastinating and Get More Done in Less Time (p. 107). Berrett-Koehler Publishers. Kindle Edition.

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