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Super Recovery Monday

If you’re struggling with the decision on whether or not to do something active today, let me ask just one question: What did you eat yesterday?

It’s probably no surprise to learn Super Bowl Sunday is the second-biggest calorie-consumption day of the year after Thanksgiving. The recommended daily caloric intake for people looking to maintain their weight is roughly 2,000 calories. On Super Bowl Sunday, the majority of Americans eat close to 2,800 calories…in about three hours.

Even if you’re not a football fanatic, celebrating Super Bowl Sunday has become a pretty common American tradition. I think it’s because the big game and the big-budget commercials that play in between the plays offer the perfect opportunity for friends and family to get together. Those gatherings tend to be fueled by many of the foods most of us try to avoid on a regular basis.

With some help CalorieKing, here’s a “playbook” featuring some of America’s favorite Super Bowl Sunday foods. After you calculate your personal tally based on how many servings you enjoyed yesterday, you can decide if you have more than a few good reasons to get off your you-know-what and start that next run, walk or other workout pronto.

  • 1 Slice of Cheese Pizza = 240 calories
  • 1 Slice of Pepperoni Pizza = 298 calories
  • 5-wing serving of hot wings = Anywhere from 300 to 597 calories (depending on the sauce and dip they’re served with)
  • 5 Pigs-in-a-Blanket = 470 calories
  • Bowl of Chili = Calories range from 300 – 600 based on the recipe. (e.g. cheese v. no-cheese)
  • Queso Dip = 71 calories per serving. (A serving is 2 tablespoons and most people have closer to 10. Each serving also includes 5 grams of fat)
  • Doritos’ Tortilla Chips, Cool Ranch Flavored (12 chips) = 140 calories
  • 1 Light Beer (12 oz) = 96 calories
  • 1 Regular Beer or Ale (12 oz) = 150 calories
  • 1 Regular Soda (12oz) = 140 calories

Whether or not your team won and whether or not you enjoyed any or or all of the indulgences mentioned above, I hope you enjoyed some Sunday Funday downtime. If that did go a bit overboard with the food and drink, don’t sweat it. This first Motivation Monday for February is the perfect time to get back on track with your plans to have fun, be fit and feel fabulous!

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Happy Heart Month!

cpr-picAre you a little slow-moving on this particular Motivation Monday thanks to all the food and fun (and drinks!) from your Super Bowl Sunday festivities? Don’t sweat it. You’re not alone! While I’m keeping today’s post short and sweet, I did want to take advantage of the beginning of American Heart Month to encourage everyone to consider learning or brushing up on a life-saving technique: cardiopulmonary resuscitation.

Six years after my first  CPR / AED (automated external defibrillator) course with the American Red Cross, I remain thankful I had to learn these skills in order to receive my certifications with the National Academy of Sports Medicine (NASM) and the Aerobics and Fitness Association of America (AFAA). I’m also thankful the course isn’t a one-and-done deal. In order to keep my fitness certifications current, I have to re-take the CPR/AED training every two years. So last Thursday, I got re-certified with help from Aquatic Solutions, an American Red Cross provider that’s been providing courses in CPR/AED along with training for aquatic and camp professionals and basic lifeguarding since 2002. In just a few hours, I got a great refresher on how to help someone in an emergency situation until medical professionals arrive on the scene. While I haven’t had to perform chest compressions, rescue breaths or use an AED on anyone yet, it feels good to be prepared.

Here are two eye-opening facts I learned from the American Red Cross course materials:

  1. Four out of five cardiac arrests in the United States happen outside the hospital.
  2. For every minute CPR is delayed, a person’s chance of survival decreases by 10 percent.

Whether you’re a parent, babysitter, office worker, teacher, waiter, coffee barista…whatever fills your day-to-day routine, the truth is you never know when an emergency may happen. So, even if you don’t work in the fitness industry, wouldn’t it be wonderful to gain some life-saving knowledge to help a loved one or be that Good Samaritan who makes a difference in the life of a stranger? For more information and to find a class near you, click on this link.

Remember, getting certified in CPR has nothing to do with your fitness level or your age. You just need a few hours and a desire to learn how to help out in an emergency. That knowledge could make a significant difference in another person’s life and his or her quest to continue the journey to have fun, be fit and feel fabulous!

Motivation Monday: Super Bowl Edition

FootballOn this Motivation Monday, here’s hoping you’re not hurting too badly from your Super Bowl Sunday fun.

As you read this super short post, I happen to be in the midst of a mini-getaway…which will probably be the topic of discussion for next Monday.

So, as I scramble to cross the items off my vacation-prep to-do list, I offer a simple boost of motivation to get you moving today with help from last year’s day-after Super Bowl post. Click here for a reminder on why you do NOT want to skip the workout today!

Whether or not your favorite team won the Super Bowl, you’re certainly not alone in dealing with the aftermath of some serious splurging. Remember, one day doesn’t have to wreck your plans to pursue those longterm health and fitness goals. Just clean up the crumbs, recycle those beer bottles and re-focus on your commitment to have fun, be fit and feel fabulous!

The Aftermath

super-bowl-sundayThe source behind this Motivation Monday can be summed up in three little words: Super Bowl Sunday.

If your team didn’t win the big game, it may be comforting to know at least you’re not alone in struggling with the aftershocks of food overload. It’s probably no surprise to hear Super Bowl Sunday is the second-biggest calorie-consumption day of the year after Thanksgiving. Just how many calories, you ask? Let’s put it this way: the recommended daily caloric intake for people looking to maintain their weight is roughly 2,000 calories. On Super Bowl Sunday, the majority of Americans eat close to 2,800 calories…in about three hours.

Even if you’re not a big football fan, Super Bowl Sunday has become an American tradition like apple pie. I think it’s because the big game and the big-budget commercials that play in between the big plays offer the perfect opportunity for friends and family to get together. Those get-togethers always seem to be fueled by many of the foods most of us try to avoid on a regular basis.

With some help CalorieKing, I put together a playbook featuring some of America’s favorite Super Bowl foods. Considering many or all of these items may have been on your game day menu, I’ll let you add them up based on how many pieces, slices or serving sizes you enjoyed. As you calculate the numbers in your head or using the calculator on your smart phone, I imagine you may have found a good reason to get off your you-know-what and start that next run or workout pronto.

  • Queso Dip = 71 calories per serving. (A serving is 2 tablespoons and most people have closer to 10. Each serving also includes 5 grams of fat)
  • Doritos’ Tortilla Chips, Cool Ranch Flavored (12 chips) = 140 calories
  • Lays’ Potato Chips, Sour Cream & Onion Flavored (17 chips) = 160 calories
  • 5 Pigs-in-a-Blanket = 470 calories
  • 5-wing serving of hot wings = Anywhere from 300 to 597 calories (depending on the sauce and dip they’re served with)
  • 1 Slice of Cheese Pizza = 240 calories
  • 1 Slice of Pepperoni Pizza = 298 calories
  • 1 Slice of Papa John’s “The Works” Pizza = 330 calories
  • Bowl of Chili = Calories range from 300 – 600 based on the recipe. (e.g. cheese v. no-cheese)
  • 1 Light Beer (12 oz) = 96 calories
  • 1 Regular Beer or Ale (12 oz) = 150 calories
  • 1 Regular Soda (12oz) = 140 calories

Whatever you ate and whatever team you cheered for, I hope your Super Bowl Sunday was a fun one. If that included going a bit overboard with the food and drink, don’t sweat it. Just use today as your chance to get back on track with your regularly scheduled, not-so-gluttonous plans to have fun, be fit and feel fabulous!

Let Those Super Bowl Sunday “Sins” Motivate You to Move Today!

super-bowl-sundayIf you’re looking for your Monday dose of motivation to get your body moving, let me ask you just one question: what did you eat yesterday?

If you’re in a food coma today, you’re in good company. I’m sure it’s no surprise to hear Super Bowl Sunday is the second-biggest calorie-consumption day of the year after Thanksgiving. Just how many calories are we talking about? Well, think of this: the recommended daily caloric intake for people looking to maintain their weight is roughly 2,000 calories. On Super Bowl Sunday, the majority of Americans eat close to 2,800 calories…in about three hours.

The simple truth is whether you’re a football fan or not, Super Bowl Sunday has become an American tradition like apple pie. I think it’s simply because the Big Game offers a great opportunity to get together with family and friends and indulge in many of the foods most of us try to avoid on a regular basis.

Yes, even I tend to go a bit overboard on Super Bowl Sunday. So I can guarantee I’ll be pushing a little harder at the gym after work today to burn even more calories than normal. (I’m pretty sure getting up off the couch to dance along with Beyoncé’s half-time show didn’t do the trick.)

With some help CalorieKing, I put together a playbook featuring some of America’s favorite Super Bowl foods. Considering many or all of these items may have been on your game day menu, I’ll let you add them up based on how many pieces, slices or serving sizes you enjoyed. As you calculate the numbers in your head or using your iPhone, I imagine you may have found a good reason to get up off your chair and start your next run or workout immediately.

  • Doritos’ Tortilla Chips, Cool Ranch Flavored (12 chips) = 140 calories
  • Lays’ Potato Chips, Sour Cream & Onion Flavored (17 chips) = 160 calories
  • 5 Pigs-in-a-Blanket = 470 calories
  • 5-wing serving of hot wings = Anywhere from 300 to 597 calories (depending on the sauce and dip they’re served with)
  • 1 Slice of Cheese Pizza = 240 calories
  • 1 Slice of Pepperoni Pizza = 298 calories
  • 1 Slice of Papa John’s “The Works” Pizza = 330 calories
  • Bowl of Chili = Calories range from 300 – 600 based on the recipe. (e.g. cheese v. no-cheese)
  • 1 Light Beer (12 oz) = 96 calories
  • 1 Regular Beer or Ale (12 oz) = 150 calories
  • 1 Regular Soda (12oz) = 140 calories

Whether or not you cared about which team won, I hope you had a fun Super Bowl Sunday! If that included going a bit overboard with the food and drink, no doubt you had your fun – which means today’s your chance to get back on track with your plans to be fit and feel fabulous!

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