200 Healthy Calories IN/OUT

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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 calories – Small (5-ounce) fresh fruit cup
70 calories – 1 1/2 tablespoons Back to Nature Nantucket Blend Trail Mix
67 calories – 1 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