How Many Calories Should You Cut to Lose Weight?

When you follow the plan I gave you you don't have to count calories. If you make those healthy choices and you follow the rules to the program--you will lose weight, tone up, and get healthy!


This morning some of you were asking how many calories you you should be eating to lose weight. On average a woman should eat 1500 calories and a Man should eat 2000 calories. A person should never go below this number! However, because this is a general rule and you may not be the average person, you will want to use a more accurate calculation. One way of calculating your calories to lose weight is the Harris Benedict Calculator.

Determine your basal metabolic rate
Your BMR is how many calories you burn in a day just by living your daily life. Men and Women may be the same weight and height but have different caloric needs.

If you are a women, you will need to
multiply your weight be 4.3
multiply height in inches by 4.7
add those two numbers together and add 655 to that number
Now multiply your age by 4.7 and subtract that number from your first number

If you are a man, you need to
multiply your weight by 6.3
multiply your height in inches by 12.9
add those two numbers together and 66 to that
Now multiply your age by 4.7 and subtract this number from the larger number

You will get your BMR from this.

NOW factor in your activity level...

multiply your BMR by the number that corresponds with your activity level.

sedentary (no exercise)- 1.2

somewhat active (exercise 2-3 weekly)-1.375

moderately active (exercise 5-6 weekly)- 1.55

exercise everyday- 1.725

strenuously exercise everyday-1.9

Your BMR multiplied by your activity level will give you the the number of calories you need to MAINTAIN your weight each day. If you want to LOSE A POUND a week subtract 500 from that number.

I hope this helps!











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First Day Was a Hit!

Today was the first day of Bruning Intense Circuit Training and it was great! Thanks for all the GREAT compliments and support! All three classes were amazing with such a great group of people! I do hope to see you at orientation and more classes. Remember you may be sore but the more you workout the stronger you will be and the healthier you will get. The soreness will go away sooner or later.



There are a few things you can do to help with the soreness...

• Ice the sore area for 12 - 15 minutes at a time (2 -3 times a day) -frozen peas work great!
• Sit and Relax in a hot tub
• Sit and Relax in a tub with Epsom Salt
• Try taking Glucosamine- it helps people with osteoarthritis and also people with overused and sore muscles. It helps repair the muscle. You can find these vitamins at any store in the vitamin isle.
  

I hope this helped some and again THANKS for great compliments! See you tomorrow!

The Big Day is Here!

Hello Everyone!

I am so excited about our big day tomorrow and hope you are too! Just a few reminders...

• Please get to the park on time or a few minutes early! We will talk for a few minutes and we will go right into the workout!
• Bring weights if 10lbs is too difficult! You can work your way up!
• For you ladies--Wear a GOOD sports bra!
• For ALL of you wear good shoes!
• Bring a large water and yoga mat or towel!
• Try and eat an hour to an hour and a half before your workout--you really don't want to eat right before class! For you 7am people try a shake in the morning with a banana- it will give you good energy!
• If you have a heart monitor--wear it!
• Wake up, put a SMILE on your face, and get ready to get in shape!

Have a great night and I look forward to meeting you!

Tip of the Day...

Crunch in bed before you even get out of bed in the morning, do 10 stomach crunches while lying flat on your mattress. Increase daily by five until you get up to 100. Think you'll never get there? Try it. You may eventually have to set your clock to wake up 15 minutes earlier, a small price to pay for a flatter stomach.

Challenge Yourself!

Go beyond what you know you can do. And just like that, you'll know you can do more. Go beyond again, and again. Grow past the limitations you've imagined, a little bit at a time. Challenge yourself, and then do what it takes to meet the challenge. As you feel your strength increasing, resolve to add to it through your own efforts. The way to have real confidence is to build it. Every day is your opportunity to make yourself more confident, competent and effective. The skills and abilities that seem out of reach are really just a number of steps away. Challenge yourself toward them, and with each effort you move closer. Push yourself beyond the familiar, beyond the comfortable, and into a higher level of ability. Feel the unique joy of breaking through your limitations again and again. -- Ralph Marston

Have a great weekend!

Weight-loss tip: First, make sure you're ready

Your weight-loss success depends on your readiness to take on the challenge. These questions can help you judge whether now is the best time to start your weight-loss program.

Are you motivated to make long-term lifestyle changes that require eating healthy foods and exercising more? Be honest. Knowing you need to make changes in your life and feeling up to the challenge are two different things.

Do you truly believe that slower is better? Losing weight at a relatively slow pace has proved safe, healthy and effective over the long term. You should aim for a weight loss of 1 to 2 pounds a week. If you happen to lose more-bonus!

Are you realistic about your weight-loss goal? Please set realistic goals and reward your self when you make those goals!

Do you have family and friends to support your weight-loss efforts? It certainly helps to have someone in your corner. Remember-I will be in your corner!

Do you believe that you can change your eating habits? Sounds easy to do in theory, but in practice, it's often difficult. It's hard to cast aside established behaviors and develop new lifestyle habits, but it can be done. It is something I have to work hard at daily!

Are you willing to become more physically active? Increasing your level of physical activity is essential to losing weight and keeping it off.

Do you have time to keep records of your food intake and physical activity? Keeping records increases your chance of success. You'll be pleasantly surprised by how helpful it is to track your progress. This was my least favorite part-but I noticed when I did not journal I did not lose and even worse, gained weight back; it really helps!

Do you believe that a healthy weight is a lifelong commitment? Achieving and maintaining a healthy weight is a lifelong process. There's no going back to your old behaviors. Are you ready to make a permanent change?

If you answered yes to all of these questions, you're ready to make the lifestyle changes necessary for permanent weight loss. If you're ready for weight loss but fear you'll become discouraged quickly, think toward the future. As you become more physically active and make dietary changes, you'll feel better and have more energy. And rather than thinking of weight loss as a short-term drudgery, view it as an enjoyable, permanent lifestyle change. Only you can make the change and you will love yourself for it- I promise!

Why Add Bulk to Bulk?--heavy weights

"If you use heavy weights you will just bulk up!" "If you use heavy weights you will look like a body builder or a man! "

If you have ever heard these statements you were misinformed.

When I joined my first boot camp I was told they used heavy weights and if I needed to use lighter weights I could bring my own- but would be using the 15+lb in no time. I did use my own in the beginning and worked hard, did some research and quickly moved up. Here is what I found out through my own experience and some research…

Women are often hesitant about weight training, especially when their goal is to lose weight. When women use heavy weights they develop a more symmetrical, feminine shape. For the first time I could look at my arms and think "wow they look really tone!"

Eric from Chandler’s most popular boot camp says…

Heavy is relative to each person's strength levels. But, all women should lift "heavy" weights if fat loss is their goal. Muscle is metabolically active and the more muscle a person has, the faster their fat loss efforts will be. Women will NOT get bulky lifting "heavy" weights. Women get bulky because they don't lose fat from bad dietary habits and ineffective exercise programming. Not from using weights that effectively challenge their muscles. The sooner women understand that, the sooner they will stop wasting time using insignificant hand weights that do zero for building lean muscle and increasing their metabolisms.

Think about this for a second...

If you performed a series of push-ups on your knees every other day would you get big and bulky? --Of course not!

BUT, did you know that performing push-ups on your knees is about 1/3 of your body weight? So, if you weight 150 lbs, you're essentially performing a chest press with 50lbs or 25lbs per arm. Are you getting big and bulky from performing knee push-ups? Of course not!

So what do you think?--grab some heavy weight and start lifting at home or through a great boot camp program like mine! At Bruning Intense Circuit Training I have 10lbs dumbbells for you to try. You can always start with no weight or bring your own to class. I look forward to training with you! See you in class!

Set Goals YOU Can Reach!

I will be the first to tell you-changing your lifestyle is hard. I still struggle with it every day. My weight has been like a yo-yo for years and I have tried so many fad diets but this time I changed and you can to. You have to really want it for yourself and I have found the most important thing is to make small attainable goals that you can reach.

THREE DAYS A WEEK
It is common for people to burn themselves out when they start a diet and workout regime because they do too much too soon. If you overexert yourself when you are not used to physical exercise on a regular basis, you are more likely to quit. It is the same with dieting. Some people will try to eat nothing but salads and rice cakes when they start the diet, and then they can’t take it anymore after a week or so, and so they just give up on the diet altogether. Changing your lifestyle “cold turkey” can be a recipe for failure, so start out slow. Commit to an hour of exercise three days a week then move up when you feel ready. Do not exercise intensely seven days a week – it is really not necessary.

HEALTHY ALTERNATIVES
You’re not a rabbit, so it’s not wonder that you don’t want to eat like one! Dieting is as much a psychological battle as it is a physical one, and when we see a bowl full of salad meal after meal, even if the salads are healthy and hearty, we start to feel very deprived. Variety is the spice of life. The key here is to make healthy choices when you are having a craving. If you have a hankering for raspberry layer cake, appease your craving with some fresh raspberries and a dollop of fat-free whipped cream. If you are feeling like having steak, make a strip steak stir-fry in your wok with some brown rice and fresh veggies. Instead of French fries,have sweet potato fries. Instead of a fried egg breakfast sandwich, make an egg white omelet with ham and cheese. Basically, your goal is to come up with a healthy food that is comparable to a not-so-healthy food. You should be able to satisfy your cravings without sabotaging your diet.

THIRTY DAY PLAN
If you have more than twenty pounds to lose, it can seem like a very daunting challenge to meet. Instead of looking at your long-term weight-loss goal, set monthly goals. If you are aiming to lose a total of sixty pounds, set your first month’s goal at eight pounds. Eight is a number that will not scare you off your plan – it is merely two pounds a week. Plus, you might find that you end up losing more than eight pounds during your first month because that is when you lose weight the fastest. If you end up exceeding your expectations for the first month, you will be even more confident going into month two.

THE VEGETABLE CHALLENGE
Vegetables are your friend! Keep baggies and containers of fresh vegetables on hand so that you have an easily accessible snack when you get a case of the munchies. Challenge yourself to consume at least three cups of raw vegetables per day. Raw vegetables are very healthy, and they are also crunchy, which makes them a great alternative to potato chips when you are “vegging out” on the couch watching television.

Do's and Do Not's to lose weight & tone up

Do NOT's:

~ Set unrealistic or vague goals.

~ Use the scale as your gauge of showing progress.
~ Perform endless low intensity long duration cardio.
~ Skip weight training!

~ Starve yourself or reduce calories too much.

~ Eat unhealthy foods just because they're low in calories.

DO's:

~ Set specific timelines for your goals.

~ Use the way you feel and the way your clothes fit to gauge progress.

~Perform high intensity intervals.

~ Weight train 3-5 days per week AND use heavy weights.

~ Weight train and do your cardio together!

~ Eat every 3 hours.

~ Eat healthy, whole, nutrient dense foods at each meal.

Questions?

A lot of you have been asking questions...

1. What is orientation?

• I will give you an introduction to Boot Camp and answer any questions you may have.


• I will take a few simple measurements to see where you are prior to beginning camp. I don't care what the measurements show. It's strictly for a post-camp comparison. These numbers and all other information will be held in the strictest confidence.


• I will record your weight. Again, the numbers don't matter. I just want to be able to measure your improvement.


• I will take your before picture picture. Don't worry no one will ever see this picture except myself and you. At the end of the 4 weeks I will give you your new measurements and your before and after picture!


• You will receive a packet with a diet, food journal, and fun recipes
  

2. What is a typical day like at camp?

That's difficult to say since each day is intentionally different to alleviate boredom. You can expect some light running, weight training, obstacle courses, core training and jumping rope each week. On special days, we will take a field trip to a different location. It's always an adventure, and you'll always have fun! We teach you a great deal about proper form and "core stability."

3. How soon will I see results?

Performance improvement can take place in as little as three days. "Visual Improvement" can take from two to four weeks depending on your effort level. Remember, you will have to make an effort to not only work out but you must change your eating habits too. The diet I am going to give you is the one that worked for me and many others! It's becoming common to see a camper go down 1-3 sizes within 8 weeks of camp. Remember, everyone is different.

Hope this helps! See you at camp!

Exercise on a holiday--10/30 MINUTE WORKOUT

I know it may be hard to exercise on a holiday--Is it or is it just an excuse? I've used it many times! Go for a walk, do some gardening, go for a hike or bike ride, play some outside games with your children, or if you have 10 minutes to spare pick your 5 favorite exercises and do them. It is so important to just get your metabolism up and going. I promise you will feel better once you have done something-I always do!

10 minute workout

For a cardio-focused workout, chose 5 exercises and do each for 1 minute, repeating the entire series again. Some of my favorites might be high knees, running up and down a flight of stairs, jumping jacks, mountain climbers, toe touches and then repeating them.

For a strength-focused workout, I do push ups, squats, lunges, step ups, dips, triceps push ups, planks with dumbbell rows and a squat, curl and press exercise. If you want it to be a longer workout repeat 2 more times.

For some core work--Find a partner and do the 5-10-15-10-5. If you don't have a partner put your feet under the couch and do it on your own. Just a reminder it is 5 sit ups, 5 squats, 5 push ups, and then do 10, then 15, then 10, then 5 and your done!

The key to short workouts is to chose big, whole body movements that involve multiple muscles and work at a high intensity to get the most out of every single second. Hope this helps! Have a great holiday!!!

What times are best for you?

Okay --so the 6pm class is definitely the class people like. Don't worry their is still more room! The 7am class is not so popular. Is there a morning time that would work better for you? Maybe I should do 6am for those who like to work out in the morning then go to work? Maybe a 9am would work better for the stay at home moms and dads? Please let me know what works for you! I am just so excited about this program and want it to work for all of us!

It's a lifestyle not a diet!

Find a middle ground. Don't be super, super good because ultimately, you're going to fall off the wagon and go to the opposite extreme. Let go of the word diet, and build a lifestyle that fits you. Think about what kind of food you need and what kind of food you're not going to give up ‑- and build it on middle ground. I'm not going to give up chocolate. I love it. And for me, psychologically, I need to give myself a little treat, and I work it into my calories. Is it the ideal fuel source for me? No, but I'm a real person and sometimes I need a sweet for after I eat! My favorite little treats are Sugar free Dove bites! They have chocolate, chocolate mint, and chocolate raspberry. I think I will have one right now! YUMMY!!!

How much water should I drink?

A person should drink half of their body weight in oz of water a day! For example...If you weigh 200lbs you should be drinking 100 oz of water a day! This will flush out any excess fluids and toxins your body might be retaining! Try and avoid sodium whenever possible; it will make your body hold water and make you feel puffy!
Remember stay hydrated during all workouts!

LOVE yourself enough!

Gradually including fitness and movement into your life can be a PROCESS. Each day you will find information and motivation to continue in your personal process of active and healthy living. You CAN get more fit, no matter what your size, age, ability, or disability! Tell your friends and family what your goals are and let their support motivate you! LOVE yourself enough to change your life!

Morning Workout

Good Morning to Your Health

The good news for morning people is that people who exercise in the morning gain more benefits than people who work out at other times of day.


This is not to say that just because you cannot exercise in the morning that you should not work out at all. It is beneficial anytime of the day! It just means that morning exercisers enjoy even more health benefits by getting out of bed for physical activity. If you can arrange your schedule to work out in the morning the benefits are definitely worth it.


Although you may have to drag yourself out of bed in the morning, the energy you create by exercising in the morning will sustain you through the day. You will have more energy to go to work, take care of the kids, or do whatever it is you do all day. You also have more energy to exercise in the morning, than after a long day of work or childcare.

A psychological and nutritional benefit that comes with morning exercise is a day of eating better. When you wake up and spend an hour or more actually exercising before doing anything else, you will approach eating with a different mentality than if you exercise in the evening. It is easier to avoid temptation and talk yourself out of eating unhealthily when you spend your waking hours sweating away the pounds. The fact that you got up and did something healthy and positive for you body will keep you from indulging or making the wrong food choices. Image from beautifulfitness.com

2 minute drills

Every morning with in 90 minutes of waking up do a 2 minute drill to wake your metabolism up and give you a boost of energy! Do 9 different exercises for 15 seconds each. Pick and choose any of your favorite excercises--make sure that it works for you! Have fun!

One routine that I like is:

jumping jacks
squats
high knees
side to side hops
push ups
crunches
mountain climbers
jump rope

Flavor boost for your water and metabolism!

Drink a cold glass of water first thing in the morning to get your metabolism going! If you need a little flavor-freeze some sliced lemons or limes, fresh raspberries, or your favorite fruit and use them for ice cubes! If you want an extra twist add some fresh mint also. Raspberries are my favorite--YUMMY!

What Works For You?

I have had quite a few people sign up and I am so excited! The evening class seems to be the popular one and that is great! I do have one question for you...Is there a better time for you in the morning? Maybe an earlier class or later? Maybe another evening class would be better? Since this is a new program I can be flexible to make it work for all of us! Please let me know your thoughts! Happy Sunday!

SO EXCITED!!

I am getting some great responses and am so excited to meet all of you! Tell friends and family the more the merrier! By the way if you don't have a yoga mat bring a beach towel.

REMEMBER--
Offical start date will be Wednesday July 1st
Classes will be at 7am and 6pm Monday -Friday and every other Sat. (class times may change depending what works best for all of you!--let me know what you think!)
Orientation will be June 29th at 7am and 6pm
FREEBIE workout will be June 30th at 7am and 6pm
Bring a large water and a mat or towel

We will meet at the Picnic area and will start on time so come a few minutes early!

email me and let me know the date you are coming for sure. See you there! You will be amazed at what you can accomplish!

I'm finally here!

We have made it to South Dakota safe and sound! I am wondering where summer is? Anyway, I am excited to be here and I am really excited to start Bruning's Intense Circuit training! Our official day to begin is July 1, 2009 -which is a Wednesday. I will have an orientation Monday morning and evening on the 29th of June where I will go over the program and pass out the diet and food log to those who sign up. That should only take a half an hour so we can do a 30 minute workout after that. I will also hold a free day on June 30th for those who just want to get a head start. For those who want to do the Challenge Yourself Program --show up on Monday so I can do your pre evaluation!

Please email me and let me know what day you will be there or if you have any questions! If you have small children that will stay in a stroller bring them, my daughter has been watching me since she was 6 weeks old and she is now 18 months. McHardy also has a little play area and picnic area for the older kids that can sit and hang out. My daughter will be there cheering us on!

Please bring a mat, water, and be ready for an intense but GREAT workout! I look forward to meeting you!