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  1. Ask Yourself

    How hard are you really pushing yourself while you workout?

    Do you workout enthusiastically, feeling the burn with a smile, pushing yourself to the limit? Or would you describe your exercise time more like an even trot? Coasting along, breaking a respectable sweat, doing the same old thing.

    Since you take the time to exercise and desire to have your body change into a slimmer, more toned version of yourself, then use the following tips to get more out of your exercise time.

    Focus your mental energy

    It sounds simple, but often isn’t. If you’re lifting weights, focus on that specific muscle group. Researchers saw a significant increase in muscle activity when people focused on what they were doing, compared to thinking about unrelated topics.

    Have an audience

    Researchers saw a significant increase in strength and endurance in people who had an audience, compared to those training on their own.

    Get a caffeine boost

    Caffeine has been shown to help burn fat and increase your endurance. The most effective amount seems to be around 300mg one hour prior to working out. Of course check with your doctor first.

    Pump up the volume

    Listen to upbeat music while you exercise. Researchers found that personal music motivated weightlifters to complete two more repetitions on average than those who were not listening to music.

    Keep things fresh

    Alter your routine often. This will help you to avoid plateaus and will continue to challenge your body. Try new exercises, new intensities and new environments.

    Stay nourished and hydrated

    Pay attention to your food and your hydration levels. You’d be amazed how much being dehydrated can affect your performance even away from the gym.

    Find your magic time

    Work out when your body is at its best. If you’re not a morning person, do not force the issue on your body.

    Wear clothes that you love

    Not only will you be happy to put them on and show them off, but you will be able to focus completely on the task at hand, rather than stressing that your pants will split whenever you squat.

    Make sure the shoe fits

    Can you imagine a tap dancer performing without tap shoes? Your shoes are just as important! With correctly fitted shoes for your workout or sport, you’ll keep your feet, ankles, knees, and back protected and healthy.

    Use a professional

    If you don’t already, have me design your workouts. This will ensure that you’re being challenged and seeing results. Don’t know where to start when it comes to exercise? That’s where I come in. It’s my passion to make exercise a regular and enjoyable part of your life. I’d like to see you enjoy all of the healthy rewards of being fit.
    Call or email me today and we will get you started on the exercise program that is right for you.

  2. 7 Reasons to Exercise

    Are chronic excuses keeping you from the rewards of a regular, challenging exercise routine? If so then you’re missing out on much more than you realize. Here are the Top 7 Reasons to Exercise…don’t miss out on these 🙁

    Reason #1: To Melt Fat Away

    The most coveted side effect of exercise is, of course, fat burn. The best know way to lose fat is a combination of a challenging exercise routine and a balanced meal plan. Here’s what losing fat feels like:

    • Your pants become loose
    • People around you begin to say that you look great
    • A glance at yourself in the mirror makes you smile
    • Your energy levels soar
    • You feel amazing

    Reason #2: To Alleviate Pain

    Regular exercise is a great way to alleviate chronic muscle and joint pain. Strengthening the core can lessen persistent back pain and protect oneself against injury. It amazes people when the chronic pain that they’ve lived with for years begins to fade after starting a regular exercise program.

    Reason #3: To Increase Lean Tissue

    More muscle is good for many reasons. You see, muscle uses many more calories each day than fatty tissue. In fact, one pound of muscle burns 30-50 calories each day at rest—compared to a measly 9 calories per pound of fat.

    When you exercise, your body composition will change to contain more lean tissue, thus resulting in extra calories burned while you sleep. What could be better than that?

    Reason #4: To Stay Young

    Tim D. Spector, a professor of genetic epidemiology at King’s College in London, led a study on the effects of exercise on aging. The results were astounding. They found that exercise appears to slow the shriveling of the protective tips on bundles of genes inside cells (called telomeres), which means a slowing of the aging process.

    Here’s the study in a nutshell:

    • Telomeres cap the ends of chromosomes and every time a cell divides, the telomeres get shorter.
    • Once a telomere gets too short, that cell can no longer divide.
    • Aging occurs as more and more cells reach the end of their telomeres and die. This results in weakened muscles, skin wrinkles, loss of eyesight and hearing, organ failure and slowed mental functioning.
    • The study analyzed the telomeres from the white bloods cells of twins over a 10-year period. Telomere length was used as a marker for the rate of biological aging.
    • It was found that the length of telomeres was directly related to that twin’s activity level. “There was a gradient,” Spector said. “As the amount of exercise increased, the telomere length increased.”
    • People who did 100 minutes of weekly exercise had telomeres that looked like those from someone about 5-6 years younger than those who did 16 minutes of exercise each week.
    • People who did 3 hours of vigorous exercise each week had telomeres that looked like those from someone about 9 years younger.

    Reason #5: To Prevent or Control Type 2 Diabetes

    Regular exercise helps to stabilize blood sugar levels. This is something that people with type 2 diabetes, or at risk for type 2 diabetes, gain substantial benefits from. Exercise improves the body’s use of insulin, and the related weight loss improves insulin sensitivity. Of course patients with type 2 diabetes need to follow guidelines from their doctor before starting an exercise program.

    Reason #6: To Lower Blood Pressure and Cholesterol Levels

    Exercise has shown to lower blood pressure and cholesterol levels for these two reasons:

    • Weak Heart Muscles pump little blood with lots of effort. By exercising you strengthen your heart muscles and train them to pump more blood with less effort. The stronger the heart is the less pressure it will exert on the arteries.
    • Exercise Increases HDL levels in some people—this means a decrease in your risk for heart disease. Other heart disease risk factors such as weight, diabetes and high blood pressure all show improvement with regular exercise.

    Reason #7: To Feel Great

    The first thing that clients tell me after starting an exercise program is how much better they feel. Most didn’t even realize how bad they felt. It is easy to get used to feeling sluggish, achy and unmotivated. Exercise boosts your energy levels and makes you feel amazing.

    The quickest, easiest way to guarantee that you’ll meet your fitness and weight loss goals is to work one-on-one with a qualified fitness professional. You’ll be held accountable with your workouts and you’ll be instructed properly and shown techniques and strategies that will expedite your results.

    Call or email today to get started on a program that will take the guesswork out of fitness and to set your results on fire.

    What are you waiting for? Lace up your shoes and get moving!

  3. 5 Bad Habits of Healthy People

    badYou aren’t a bad person –not by any means.

    In fact, I believe that you’re healthier than most. You exercise regularly, watch what you eat, keep up-to-date on the latest health concerns, don’t binge on sugar, and you never – ever – eat fast food. Well, almost never.

    But you do have a few unhealthy skeletons in your closet – ones that you probably aren’t even aware of.

    The following 5 Bad Habits are frequently committed by health conscious people. Once you break these bad habits, you’ll find that achieving your weight loss goals just became a whole lot easier.

    1. You’re Dehydrated

    • It has been said that 75 percent of the population is chronically dehydrated. Would you disagree? When was the last time that you actually drank 8 glasses of water in a day?
    • Dehydration occurs when more fluid leaves your body than is taken in. Symptoms include: fatigue, irritability, headaches, nausea, rapid heart rate, and, in extreme cases, even death.
    • Dehydration also slows your metabolism, which hinders weight loss.

    You shouldn’t wait until the feeling of thirst or dry mouth hits you, at that point damage has already been done. Instead, constantly rehydrate throughout your day to avoid dehydration.

    The best way to do this is to incorporate water into your daily schedule. Have a water bottle at your desk and train yourself to sip on it often, and get into the habit of drinking a full glass of water with each meal and snack.

    2. You Eat Out Too Often

    • Research suggests that most people eat out one out of every 4 meals and snacks. That’s an average of once a day.
    • Restaurant food is designed to do one thing: to taste good. In order to increase eating pleasure, each item is loaded with fat, salt and sugar. This causes you to eat way more calories than you actually need.
    • Even when you order ‘healthy’ items, you’re still taking in more calories and fat grams than you would if you had prepared the item at home. Imagine the last salad you ordered out. Didn’t it come with cream dressing, croutons, cheese sprinkles and a piece of butter laden bread on the side?

    The main reason people eat out is for convenience, so with a little organization you’ll find that preparing your own meals takes less time than you thought it would.

    On the weekend sit down and plan out your meals for the week. Then go to the grocery store and stock up on everything you’ll need for those meals. Pack your lunch and snacks each night before bed, then grab it on your way out the door in the morning. When you prepare dinner at home, make enough for at least the next day as well. Your efforts will pay off both in terms of weight loss and in money saved.

    3. You’re Sleep Deprived

    • In Gallup Poll surveys, 56% of the adult population reported that drowsiness is a problem in the daytime. That’s more than half of us that clearly don’t get enough sleep.
    • Healthy adults require 7-8 hours of sleep each night. When you fail to meet this need your body goes into sleep debt, which continues to accumulate indefinitely until you catch up.
    • A lack of sleep negatively affects your immune system, your nervous system, and interferes with healthy hormone release and cellular repairs.

    The best way to combat sleep deprivation is to set a scheduled bedtime. Your body will benefit from a consistent sleeping and waking routine, and you’re sure to get all the rest you need.

    If you have trouble falling asleep once you’re in bed, then try these two tips. First, make sure that you don’t drink any caffeinated beverages after lunchtime. Second, don’t eat for three hours before you go to bed. This helps eliminate sleeplessness due to indigestion, and will also turbo-charge your weight loss.

    4. You’re Stressed Out

    • I don’t have to tell you that we are living in a fast-paced world and that most of us have stress levels that are through the roof. But what you might not realize is that your stress levels are making you fat.
    • Stress creates an increase in the hormone cortisol, and chronic stress creates a chronic increase in cortisol. This is a problem because is slows your metabolism, leads to cravings and is linked to greater levels of abdominal fat storage.
    • The vicious cycle of stress and weight gain goes around and around. Stress causes you to eat emotionally, and your raised cortisol levels cause that food to be stored as fat.

    One of the most effective ways to instantly eliminate stress is to sit down and write out a list of all the things that are bothering you. This should include things that you need to get done, issues that weigh on your mind and anything you believe contributes to your stress level.

    Once it’s all down on paper, organize it like a to-do list and start resolving each item. Doing so will get the stress off of your mind and will put your body into the motion of resolving each issue.

    5. You’re on Exercise Autopilot

    • You do the same thing each and every time you exercise. Same machines, same pace, same duration. While your routine sure feels comfortable, your results have long since halted.
    • A plateau occurs when your body adapts to your routine and weight loss stops. It is incredibly frustrating, and totally avoidable.
    • You don’t have to increase the amount of time that you spend exercising in order to see quicker, faster results. It’s all about challenging your body.

    There are two simple ways to instantly increase the effectiveness of your exercise routine. First, increase your pace. Secondly, increase your intensity. Constantly vary your speed and intensity in order to keep your muscles guessing and adapting.

    Another way to break through the exercise plateau is to do something totally new. If you regularly use weight machines then start using free weights. If you normally jog on the treadmill then start using the bike.

    Are you ready to break the plateau as you take your routine to the next level? Would you like to know without a shadow of a doubt that you are going to lose weight in the coming months?

    It’s my goal to see you achieve Your Personal Best. I believe that you’ve got what it takes.

    It’s so simple. Call or email today to get started on a program that will improve your health and well being, and will get you amazing results.

  4. Stay Fit on Your Vacation

    Leaving town for a summer get-away? If you’re not careful your vacation will quickly turn into a fat trap.

    I don’t want your fitness results to disappear before you return home. Keep reading for my 2 simple steps to avoid the dreaded vacation fat trap.

    There are plenty of strategies and techniques out there for staying fit on vacation, but most are fairly complicated. I’m not going to give you a list of 27 things to remember in order to avoid those vacation pounds – you are getting away to relax, after all! I’ll keep this simple and effective.

    The following 2 steps are all that you need to take with you on your vacation to ensure that you come back looking and feeling amazing.

    Step #1: The 1/3 Rule

    Most vacation pounds are gained as a result of constant indulgence. Each meal becomes an opportunity to eat your heart out to the tune of “I’m on vacation!”

    Look, I get that you’re on vacation and want to enjoy the richer tastes of life, but doing so at every meal is going to do a lot of damage to your waistline.

    Rather than indulging constantly, I want you to adopt the 1/3 Rule. This means that only 1/3 of your meals ought to be eaten with the mindset of “I’m on vacation.” At this one meal each day you are allowed to eat things that are normally off-limits. Enjoy your favorites and do so with no guilt.

    At your other 2 meals each day you’ll keep things lean and green. Fill up on lots of greens, veggies, and lean proteins. Pass on the breads, grains, potatoes and anything with sugar. Drink water, and avoid beverages that contain calories.

    Step #2: The Exercise Rule

    This step is just as important as the first one, so don’t drop the ball on this one: Each and every day you must do some form of exercise.

    Notice I said some form of exercise. I didn’t say that you had to go to a weight room to do a traditional workout. While on vacation, exercise should be diverse and exciting.

    Your vacation activities can become your workout. Take a hike, go exploring on foot, swim in the ocean or bike through a foreign town. If you aren’t able to fit a vigorous activity into your day then start by doing this body weight routine:

    • 20 push ups
    • 30 seconds of jump squats
    • 20 walking lunges
    • 30 seconds of plank hold
    • 30 seconds of rest
    • Repeat from the top 3 times

    Enjoy your vacation! And when you get back into town call or email me for a fitness and fat reduction consultation and I’ll show you a step-by-step plan for getting you the body that you deserve – in less time than you think.

  5. 5 Reasons to Work out with a Friend

    partner 2We know the saying goes less is more, but let’s be honest. Sometimes two is just plain better than one. When it comes to working out, having a friend along for the ride – or lift – can be beneficial.

    Less likely to skip workouts 
    Scheduling your workout session with a friend helps hold you accountable for getting to your sessions. Knowing someone is waiting for you not only motivates you to show up, but to work hard as well.

    Push yourself harder
    Exercising with another person pushes you to do your workout and do it to the best of your ability. Typically – if you work out with a friend who is stronger or faster than you, you’ll be more likely to test your own limits.

    Try new exercises
    It’s less intimidating with a friend to try a new exercise such as strength training or lifting heavier weights. When trying something new, your friend will provide a confidence boost and can also spot you to keep your safe.

    Work out longer 
    Time flies when you’re having fun… or at least when you are distracted. Having someone to talk to between sets lets you focus on something other than the pain of working out and makes the time go by faster.

    Shared recovery
    There’s nothing worse than undoing all your hard work at the gym with unhealthy foods. A friend who’s worked up a sweat with you is likely to want to join you for a healthy post-exercise meal or snack.

     

  6. Push up Your Technique

    The push up is one of the easiest exercises to do anywhere you go.  The great thing about it is that anyone can do a push up and all you need is your body. This blog is about learning the proper technique on how to do a push up and how improper technique can lead to injury and weaken the effectiveness of the exercise.

    Muscles at Work!

    Since a push up requires multiple joints use, it will take more than one muscle to execute the exercise properly.  Pushups are known to work the chest, triceps, and shoulders but require much more than that for proper technique.  The abdominals and glutes are important in the exercise because they help stabilize and align the upper and lower body.

    Improper Technique

    Whether doing push ups from the knees or toes, it is important to stay in alignment to avoid injuring the low back or shoulders.  One of the more common mistakes people make is having their butt too high or low in the air.  This will significantly reduce the effectiveness of the exercise and may lead to injury.  Two other bad techniques are arching your upper back or having your head in the wrong placement.  Both of these techniques will cause tension on a person’s neck and ultimately affect someone’s posture.  The last improper technique, which can easily be adjusted, is having the elbows out too wide.  This will cause the humerus’s head to nudge up against the clavicle which can cause sharp pain or discomfort.  A great fix for this is to just bring in the elbows.

    improper technique 1 improper technique 2

     

     

     

     

     

    Proper Technique

    Proper push up technique will start from the head all the way through the legs. First start off by having a straight head and neck position so that you do not get any neck pain.  Next, your shoulders should be back and stable while your hands should be slightly wider than shoulder width apart, and at chest level.  Your hips and torso should also be straight by keeping your core and glutes in tightly engaged.  Once you are in the start position, lower your body until your arms are at 90° so that you can avoid injury to your shoulders.  Now you can go lower that 90° but it all depends on whether or not your shoulders are healthy enough to handle that type of range of motion.  Whether doing push ups from the knees or toes one should always get a full range of motion and at a controlled tempo.  Doing a push up too fast can cause you to lose technique and not engage all of your muscles properly.

  7. Fall Fitness Guidelines

    Fall is a time when LOTS of people are starting to make fitness goals and we want to make sure that you reach those goals.

    If you follow these Fall Fitness Guidelines you will be well on your way to seeing serious results this season!

    1: Moderate Aerobic exercise: The American College of Sports Medicine suggest all adults should engage in 30 to 45 minutes or more of moderately intense physical activity daily to maximize fitness gains and fat loss.

    2: Concern for Muscle: According to the Mayo Clinic, if your aerobic workouts aren’t balanced by a proper dose of strength training, you’re missing out on a key component of overall health and fitness that will maximize fat loss, build bone density, improve posture, develop muscle tone and slow down the aging process.

    3: Right Nutrition: Eat 5-6 small meals and snacks each day. Studies indicate that when people eat more regularly throughout the day, they are less likely to overeat or indulge in less-healthy choices.

    4: Drink Water: Our body is 50-60 percent water, and when we are dehydrated, our body and its organs and systems don’t function at their optimal level. How Eight Glasses a Day can Keep the Fat Away

    5: Practice the 80:20 rule. You can’t expect to be perfect for the rest of your life, and setting these types of high expectations will definitely set you up for failure and feelings of inadequacy. The 80:20 Diet Rule

    6: Limit your alcohol intake: Alcohol poses a number of problems. It is high in calories and lacking in nutrient value.Is Alcohol Making Me Fat?

    7: Increase your daily activity: Try to think of ways that you can be more active throughout your day without having to actually exercise. 200 Healthy Calories In/Out
    8: Journal: Keep an activity and food log. Record your daily exercise and what and how much you eat. Food Journaling is Good For Your Health.

    For more details on these guidelines read this article

    Yours in Health & Fitness,
    Lisa Wright

     

  8. Gardening Workout

    Click on image for gardening workout!

    Spring is Here!

    The best part of spring? Gardening! Get your garden ready and workout at the same time! Simple gardening like raking, fertilizing, weeding  and mowing can all give you a workout.

    This Spring-Workout shows you three different levels of activities! What are you waiting for? The weather is perfect to get your gardening workout on.

  9. Top 10 Medicine Ball Exercises – Workout

    The idea of completing an entire total-body workout using nothing more than an 8-pound medicine ball may not seem intimidating. But consider: This 10-exercise routine is the same one that University of North Carolina strength and conditioning coach Jonas Sahratian uses to whip the Tar Heels into championship-game shape. It’s designed to help you build a rock-solid core, burn fat, and improve your overall performance.

    Sahratian calls this workout the Med Ball 400. The 400 represents 400 repetitions.  However, we suggest you start with 200 reps. (Call it the Med Ball 200)—the number these spring breakers, that were down last week with my daughter Holly, completed when they performed the routine. The best part: All you need is a medicine ball to do this workout any place, any time.

    The Medicine Ball 200

    An old-school way to get your body in great shape

    Perform this routine at the end of your regular workout or as a stand-alone workout, 3 days a week. (Use a 6-, 8-, or 10-pound medicine ball, which you can purchase through YPB Training Studio) Do 20 repetitions of each exercise in the order shown. Complete the routine as a circuit, doing 1 set of each movement in succession and without resting. Was it too easy? Rest 60 to 90 seconds and do the circuit again.

    1. Big Circles standing with your feet shoulder-width apart and knees slightly bent; hold a medicine ball with your arms extended directly above your head. Now, without bending your elbows, rotate your arms counterclockwise using the ball to draw large imaginary circles in front your body. Do 10 circles, and then reverse direction to clockwise and do 10 more.

     

     

     

     

     

    2. Woodchopper Stand with your feet just beyond shoulder-width apart. With your arms nearly straight, hold a medicine ball above your head. Now bend forward at your waist and mimic throwing the ball backward between your legs—but hold onto the ball the entire time. Quickly reverse the movement with the same intensity, and return to the starting position. That’s 1 repetition.

     

     

     

     

     

    3. Standing Russian Twist Hold a medicine ball with both hands in front of your chest and your arms straight. Without dropping your arms, pivot on your right foot and rotate the ball and your torso as far as you can to the left. Then reverse direction: Pivot on your left foot and rotate all the way to the right. That’s 1 repetition.

     

     

     

     

     

    4. Squat to Press Stand holding a medicine ball close to your chest with both hands, your feet just beyond shoulder-width apart. Push your hips back, bend your knees, and lower your body until the tops of your thighs are at least parallel to the floor. Then simultaneously drive your heels into the floor and push your body back to the starting position as you press the ball over your head. Lower the ball back to the start. That’s 1 repetition.

     

     

     

     

     

    5. Medicine-Ball Sit-up Grab a medicine ball with both hands and lie on your back on the floor. Bend your knees 90 degrees, place your feet flat on the floor, and hold the medicine ball against your chest. Now perform a classic sit-up by raising your torso into a sitting position. Lower it back to the start. That’s 1 repetition.

     

     

     

     

     

    6. Rocky Solo Sit on the floor with your legs straight, and hold a medicine ball with both hands just above your lap. Twist your torso to the right and place the ball behind you. Then twist all the way to your left and pick the ball up and bring it back to the starting position. That’s 1 repetition. Do 10 repetitions. Immediately do another 10 repetitions, but this time twisting with the ball to your left.

     

     

     

     

     

    7. Toe Touch Grab a medicine ball, lie on your back, and raise your legs so they’re straight and perpendicular to the floor. Hold the ball above the top of your head with your arms straight. Without moving your legs or bending your elbows, simultaneously lift your arms and torso until the ball touches your toes. Lower yourself back to the starting position. That’s 1 repetition.

     

     

     

     

     

    8. 45-Degree Twist Grab a medicine ball and sit on the floor. Lean back at a 45-degree angle, raise your legs and feet off the floor, and hold the ball with both hands in front of your chest, your arms straight. Without dropping your legs or arms, rotate the ball and your torso as far as you can to the right. Then reverse direction, rotating all the way to the left. That’s 1 repetition.



     

     

     

    9. Suitcase Crunch Lie on your back with your legs straight. Use both hands to hold a medicine ball above your head and barely off the floor. Simultaneously raise your torso and bend your right knee toward your chest as you bring the ball over your knee and toward your foot. Reverse the movement and repeat, this time bending your left knee. That’s 1 repetition.

     

     

     

     

     

    10. Diagonal Crunch Grab a medicine ball and lie on the floor with your legs straight and spread wide. Roll onto your right hip and hold the ball with your arms straight at 10 o’clock above the top of your head. To perform the movement, raise your arms and torso and then touch the ball to the floor between your legs. Lower your body, but instead of rolling back onto your right hip, roll onto your left and hold the ball at 2 o’clock above your head before you repeat the movement. That’s 1 repetition. Now, repeat, alternating back and forth in this manner.

     

     

     

     

     

    Read more at Men’s Health: http://www.menshealth.com/fitness/ultimate-medicine-ball-workout#ixzz1pVoXcxQ5

  10. 200 Healthy Calories IN/OUT

    Celebrating our 200 + Facebook Fans

    Thank you for all the ways that you engage our social media efforts. If all else fails, enlist a trainer. If you’re tired of the same old routine, hire a personal trainer for 1-3 sessions to help you come up with some fun and creative moves that you enjoy doing. At Your Personal Best Training Studio, we work you hard and make it fun!

    This list of 200 calories IN is current information. We recommend a balance of protein and carbs whenever possible but PLEASE don’t go hungry! Your body will try to eat it’s lean tissue.

    The following 200 calories OUT will be most accurate according to your bodyweight. We’ve provided an exercise calculator link at the end of this list that includes most of the activities listed.

    1.          In:        8 oz nonfat fruited or plain yogurt
    2.         Out:     Zip lining through the trees for 30 min.
    3.         In:        A little less than a cup of Quaker Oatmeal Squares
    4.         Out:     Golfing-50 minutes
    5.         In:        8 oz nonfat yogurt with 1 Tbsp slivered almonds, ground flax or wheat germ
    6.         Out:     Snowshoeing for 22 minutes
    7.         In:        Triple whammy:

                                 60 caloriesSmall (5-ounce) fresh fruit cup
                                 70 calories1 1/2 tablespoons Back to Nature Nantucket Blend Trail Mix
                                67 calories1 cup bell pepper strips with 2 tablespoons fat-free ranch

    8.         Out:     Washing and vacuuming your car 40 minutes
    9.         In:        4 oz nonfat or 1% fat cottage cheese on 1 slice whole grain bread or an English muffin
    10.      Out:     Putting away groceries one hour 15 min.
    11.       In:        ½ cup frozen low-fat yogurt topped with ½ cup diced fruit of choice
    12.      Out:     Walking or walking your dog. (about 4 mph) pace-25 minutes
    13.       In:        ½ cup nonfat pudding
    14.      Out:     Racquetball 25 minutes
    15.       In:        1 oz soy cheese alternative or nonfat/2% fat cheese and 3-5 whole grain crackers
    16.      
    Out:      Climbing stair case 30minutes
    17.       In:        1 oz part-skim mozzarella string cheese and 1 medium apple
    18.      Out:     Bowling-60 minutes
    19.       In:        6 oz skim or reduced fat soymilk and 2 graham crackers                                                                        20.      Out:     Cycle 30 minutes at 10-12 mph
    21.       In:        More for your calories

                           55 calories – 1 Ghirardelli Squares chocolate
    38 calories – 1/2 ounce herbed goat cheese
    56 calories – 7 Kashi TLC Honey Sesame Crackers
    51 calories –  1/2 cup sugar snap peas with 3/4 tablespoon ginger-and-miso dressing

    22.      Out:     Painting your house-40 minutes
    23.       In:        (1) 8 oz can of reduced sodium V8 juice and 3-6 whole wheat crackers.
    24.      Out:     Swim 25 minutes
    25.       In:        1 serving Split Pea Crisps
    26.     Out:     Mow lawn 40 minutes
    27.       In:        1 cup raw veggie of choice, dipped in 2 Tbsp reduced fat salad dressing
    28.      Out:     Gardening 55 minutes

    29.       In:        1 cup raw veggie of choice, dipped in ¼ cup hummus
    30.      Out:     Walk laps around the mall-36 minutes
    31.       In:        1 Tbsp peanut butter spread over 2 celery stalks and topped with 2 Tbsp raisins
    32.      Out:     Moderate circuit training-30 minutes

    33.       In:        1 cup cooked vegetable with 1 ounce melted 2% fat cheese
    34.      Out:     40 minutes fast dancing

    35.       In:        2 slices diet whole wheat bread w/1 cup sliced raw or cooked veggies of choice & 1 oz. nonfat cheese slice
    36.      Out:     Play basketball 20 minutes

    37.       In:        1 medium serving most fruits and 1 oz. chunk of lite cheese
    38.      Out:     Jog at 5 mph pace 20 minutes

    39.       In:        ½ cup fruit canned in own juice or light syrup
    40.      Out:     Cleaning and vacuuming 40 minutes

    41.       In:        6 oz skim milk, ¾ cup diced strawberry & banana, 1 Tbsp chocolate syrup & 1 cup ice blended = smoothie
    42.      Out:     Active stand-up Paddle Boarding a little less that 1 hour.

    43.       In:        1 Tbsp peanut butter spread over a medium apple
    44.      Out:     Spinning 15 minutes

    45.       In:        2 Tbsp roasted nut of choice (soy nuts, slivered almonds, etc) with 2 Tbsp raisins or dried cranberries
    46.      Out:     Elliptical trainer 15 minutes
    47.       In:        1 cup coffee and 2 fig Newton cookies
    48.      Out:     Step aerobics 20 minutes
    49.       In:        ¼ cup reduced fat trail mix
    50.      Out:     Rock-climbing 20 minutes
    51.       In:        3 peanut butter-filled wheat crackers with 6 ounces skim milk
    52.      Out:     Tae Bo 20 minutes
    53.       In:        1 packet plain oatmeal with 8 oz skim milk
    54.      Out:     Play soccer 20 minutes
    55.       In:        1 ounce whole wheat or oat bran pretzels, lightly salted
    56.     Out:     Skiing cross country 20 minutes
    57.       In:        1 Nature Valley crunchy granola bar
    58.      Out:     Walk up and down stairs 20 minutes
    59.       In:        1 Nature Valley chewy trail mix bar
    60.      Out:     Strength training (weight lifting, weight training) for 1 hour
    61.       In:        3 cups air-popped popcorn
    62.      Out:     Play flag foot ball 25 minutes
    63.       In:        1 ounce dry whole grain cereal
    64.      Out:     In-line skating 25 minutes
    65.       In:        2 oz canned tuna or chicken on 3-6 whole grain crackers
    66.      Out:     Punching bag 25 minutes
    67.       In:        2 oz smoked salmon with 1 Tbsp nonfat cream cheese on ½ of a whole wheat small bagel
    68.      Out:     Play tennis. 25 minutes
    69.       In:        3-4 egg white omelet with broccoli and 1 slice whole grain bread with fat-free cream cheese (or dry)
    70.      Out:     Rearrange the furniture 35 minutes
    71.       In:       Protein drink consisting of ½ cup water, a fruit portion, ice cubes and 1-2 scoops of protein powder blended
    72.      Out:     Hula-hoop 40 minutes
    73.       In:        One whole grain wrap, 3 oz cooked chicken breast, mustard, or horseradish, lettuce and lots of veggies
    74.      Out:     Play kickball 40 minutes
    75.       In:        1/4 cup trail mix or granola
    76.      Out:     Using a lateral thigh trainer for 38-40 minutes
    77.       In:        7-8 Triscuits™ with spread of low fat-cream cheese
    78.      Out:     Motor-cross 45 minutes
    79.       In:       7-8 Triscuits™ with refried black beans
    80.      Out:     Pilates 50 minutes
    81.        In:       Celery sticks with 2 Tbs. peanut butter
    82.       Out:     Jump on trampoline 50 minutes
    83.        In:        Sandwich with one slice w/w bread and 3 oz. chicken or 2 oz turkey breast, Mustard
    84.       Out:     Paddle in a canoe leisurely for 55 minutes
    85.        In:        Huge salad with 1/2 cup black beans, unlimited veggies
    86.        Out:     Swinging on a swing. 60 minutes
    87.        In:        One hot dog, one slice whole grain bread, ketchup and relish
    88.        Out:     Paint a room 60 minutes
    89.         In:        ½ cup vegetarian chili, (made without the beans), celery stick
    90.        Out:     Play volleyball 60 minutes
    91.         In:       ¼ C. Nestle Cranberry Raisinets
    92.        Out:     Play badminton 60 minutes
    93.         In:        2 Fiber One 90 Calorie Chewy Bars in Chocolate Peanut Butter
    94.        Out:     Play Frisbee 60 minutes
    95.         In:        2 Ryvita™ crackers, <1 Tbs. no-sugar added natural Peanut butter, ½ pear sliced
    96.        Out:     Vacuum your car 70 minutes
    97.         In:        1/8th butternut squash baked, 1 tsp, raisins, and 1.5 tsp. brown sugar, 1 oz. cheddar cheese
    98.        Out:     Play table tennis 60 minutes
    99.          In:        4 whole wheat graham crackers, 1.25 Tbs. Peanut butter
    100.      Out:     Belly dancing. 60 minutes
    101.        In:        ¾ cup fat-free yogurt-plain or fat-free cottage cheese with 1 fruit and 1 scoop of protein powder
    102.      Out:     Washing the dishes 90 minutes
    103.        In:        Huge salad with 1 oz. feta cheese, unlimited veggies and 7-8 Triscuits™ with vinegar and fresh herbs
    104.       Out:     Water aerobics 45 minutes
    105.        In:       ½ cup re fried beans, ½ cup fresh tomato salsa with whole grain wrap toasted in the toaster.
    106.       Out:     Play with your pet 60 minutes
    107.        In:        4 oz. white,flat fish like flounder or tilapia.
    108.       Out:     Build a sand castle. 60 minutes
    109.        In:        2 Wheatabix™ biscuits, 1 cup soy or skim milk
    110.        Out:     Wash windows 60 minutes
    111.         In:        1 Wheatabix™ biscuit, ¾ cup soy or skim milk, 1 fruit portion
    112.         Out:     Snowball fight-38 minutes
    113.         In:        3 tablespoons hummus; 1/2 W.G. pita, cut into pieces; and 1/2 cup peapods
    114.         Out:     Ice skating-26 minutes
    115.         In:        1 cup strawberries drizzled with 2 tablespoons chocolate syrup
    116.         Out:     Automobile repair for 1 hour.
    117.         In:        Reduced fat caramel apple (without nuts)
    118.         Out:     Shovel snow-30 minutes
    119.         In:        3 slices mini pumpernickel with 1 slice Swiss cheese
    120.        Out:     Clean the garage 70 minutes
    121.         In:        1 packet low-sugar oatmeal topped with a handful of berries
    122.        Out:     Nintendo Wii – playing continuously on a (tennis or boxing options) for 50 min.
    123.         In:        Spiced maple yogurt: 6 ounces plain yogurt, 1 tablespoon maple syrup, and a dash of cinnamon
    124.         Out:     Clean out old cupboards 55 min
    129.         In:        12-ounce light beer and 12 pistachios
    130.        Out:     Digging in the garden for 30 minutes
    131.          In:        1 chocolate pudding cup with 1 graham-cracker square crushed and sprinkled on top.
    132.         Out:     Using a twist disc (abdominal rotation trainer) for 25 minutes
    133.          In:        12-ounce nonfat cafe mocha (no whipped cream)
    134.         Out:     Giving a loved one a good massage for 45-50 minutes
    135.          In:        8-ounce V8 juice with 1 piece of string cheese
    136.         Out:     Playing softball or baseball for approx 30 minutes
    137.          In:        2 tablespoons low-fat spicy bean dip and 18 baked tortilla chips
    138.         Out:     Doing karate for 30 minutes
    139.          In:        4 whole-grain crackers with 1 tablespoon honey soy-nut butter
    140.         Out:     17 minute Tabata
    141.          In:        ¼ C. Chocolate covered soy nuts
    142.         Out:     30 minutes of low impact aerobics
    143.          In:        2 Cups Sliced strawberries and 2 Tbs. low fat whipped cream
    144.         Out:     Playing squash for 20-25 minutes
    145.          In:        1 small container Skinny Cow strawberry cheese cake ice cream & ½ C. sliced strawberries
    146.         Out:     Using a punch bag for 25-30 minutes
    147.         In:        1 serving Dole Fruit Crisp in Apple Cinnamon
    148.         Out:     20 minutes of a kickboxing class
    149.         In:        Planters Nutrition Omega-3 Mix-1/4 cup
    150.         Out:     30-40 minutes sex
    151.         In:        1 C. Haagen-Dazs All Natural Low Fat Frozen Yogurt in Peach
    152.         Out:     Tai Chi-1 Hour
    153.         In:        1 Slice Amy’s Gluten Free & Non-Dairy Cake in Chocolate
    154.         Out:      Water skiing 25 minutes
    155.         In:        Atkins Advantage Sweet & Salty Almond Crunch Bar
    156.         Out:     Tae Kwon Do-20 minutes
    157.         In:        2 Figs and 1 slice Prosciutto
    158.         Out:     Hiking 30 minutes
    159.         In:        1 Edy’s Antioxidant Fruit Bar in Pomegranate
    160.         Out:     Stationary rowing 30 minutes
    161.         In:        1 Serving Quaker True Delights Rice Snacks in Sea Salt & Cracked Black Pepper
    162.         Out:     Ballroom dancing 1 hour
    163.         In:        1 Serving Musselman’s Healthy Picks Apple Sauce in Raspberry Açaí
    164.         Out:     Dressing up-trying on clothes-1 hour
    165.         In:        1 Weight Watchers snack cakes in Chocolate Crème Cake
    166.         Out:     Wash the dog-30 minutes
    167.         In:        1 Serving LUNA Minis in White Chocolate Macadamia, Peanut Butter Cookie, and Lemon Zest
    168.         Out:     Stretching-one hour
    169.         In:        1 Serving Garden Seven Grain Crispy Tenders
    170.         Out:     Sitting in a Jacuzzi-one hour
    171.         In:        1 Skinny Cow Truffle Bars in White Mint
    172.         Out:     Grocery shopping one hour 15 minutes.
    173.         In:        1 Yoplait Delights Parfait in Lemon Torte
    174.         Out:     Beach volley ball-25 minutes
    175.         In:        1 Edy’s Antioxidant Fruit Bars in Pomegranate
    176.         Out:     Playing drums 45 minutes
    177.         In:        Kellogg’s Special K Fruit Crisps in Strawberry
    178.         Out:     Showering 1 ½ hours
    179.         In:        1 Serving Popchips Potato Chips in Cheddar
    180.         Out:     Fishing for one hour
    181.         In:        1 Serving Kashi Heart to Heart Warm Cinnamon Oat Cereal
    182.         Out:     Duck hunting 1 hour
    183.         In:        2 Hard-Boiled Eggs with Salt and Spice
    184.         Out:     Trap shooting one hour
    185.         In:        1 Serving Stacy’s Pita Chips in Garden Veggie Medley
    186.         Out:     Mopping for one hour
    187.         In:        ½ cup Hummus with Celery Sticks
    188.         Out:     Billiards for 70 min.
    189.         In:        A little less than Ghirardelli 60% Cacao Squares Dark Chocolate
    190.         Out:     Cooking or food preparation for 1 ½ hours.
    191.         In:        8 oz nonfat yogurt with ½ cup mixed berries
    192.         Out:     Laughing , taking classroom notes or standing and talking on the phone for 2.5 hours
    193.         In:        8 oz skim milk or reduced fat soymilk and 1 piece of fruit

    194.         Out:     Riding a unicycle for 35 minutes (or at least trying to)
    195.         In:        BOOST® Calorie Smart™ with 190 Calories
    196.         Out:     12 minutes of vigorous step-ups
    197.         In:        4 oz nonfat or 1% fat cottage cheese with ½ cup canned fruit in own juice
    198.         Out:     Just over 20 minutes of Burpees (if you can live through them)
    199.         In:        Pure & Natural Granola in Peak Flax Oats and Honey with Blueberries
    200.       Out:     Ironing-1 hour 15 min          

     

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