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Burning Calories Over the Holidays
- 1. Brought to you by BURNING CALORIES OVER THE Holidays
- 2. Brought to you by OH NO!
- 3. THE HOLIDAYS ARE BA C K Brought to you by BURNING CALORIES OVER THE HOLIDAYS
- 4. Brought to you by THE HOLIDAY TRAVEL
- 5. Brought to you by THE HOLIDAY PREPARATIONS
- 6. Brought to you by THE HOLIDAY PARTIES
- 7. THE HOLIDAY “RECOVERY” Brought to you by
- 8. AND THEN ... Brought to you by BURNING CALORIES OVER THE HOLIDAYS
- 9. Brought to you by OMG
- 10. BUT WAIT ... Brought to you by
- 11. TO AVOID THIS ... Brought to you by BURNING CALORIES OVER THE HOLIDAYS
- 12. Brought to you by
- 13. AND ACHIEVE THIS ... Brought to you by BURNING CALORIES OVER THE HOLIDAYS
- 14. Brought to you by
- 15. LET’S FIGURE OUT HOW MUCH EXERCISE IS NEEDED ... Brought to you by
- 16. TO BURN OFF THOSE HOLIDAY CALORIES!! Brought to you by
- 17. Brought to you by MALE (35 years old; 5’9”, 200 lbs) FEMALE (35 years old; 5’5”, 150 lbs) WALKING (3.0 mph; moderate pace) 29 minutes 48 minutes WEIGHT TRAINING (vigorous effort) 14 minutes 21 minutes BURNING CALORIES OVER THE HOLIDAYS CYCLING/ SPINNING (moderate pace) 13 minutes 18 minutes RUNNING (5.0 mph; moderate pace) 11 minutes 13 minutes JUMPING ROPE (moderate pace) 8 minutes 10 minutes WINE 6 oz. serving size (144 calories)
- 18. Brought to you by MALE (35 years old; 5’9”, 200 lbs) FEMALE (35 years old; 5’5”, 150 lbs) WALKING (3.0 mph; moderate pace) 31 minutes 52 minutes WEIGHT TRAINING (vigorous effort) 16 minutes 22 minutes BURNING CALORIES OVER THE HOLIDAYS CYCLING/ SPINNING (moderate pace) 14 minutes 20 minutes RUNNING (5.0 mph; moderate pace) 12 minutes 14 minutes JUMPING ROPE (moderate pace) 9 minutes 11 minutes BEER 12 oz. serving size (156 calories)
- 19. Brought to you by MALE (35 years old; 5’9”, 200 lbs) FEMALE (35 years old; 5’5”, 150 lbs) WALKING (3.0 mph; moderate pace) 40 minutes 67 minutes WEIGHT TRAINING (vigorous effort) 20 minutes 29 minutes BURNING CALORIES OVER THE HOLIDAYS CYCLING/ SPINNING (moderate pace) 18 minutes 25 minutes RUNNING (5.0 mph; moderate pace) 15 minutes 18 minutes JUMPING ROPE (moderate pace) 11 minutes 14 minutes CHOCOLATES 4 pieces - in a gift box (200 calories)
- 20. Brought to you by MALE (35 years old; 5’9”, 200 lbs) FEMALE (35 years old; 5’5”, 150 lbs) WALKING (3.0 mph; moderate pace) 40 minutes 67 minutes WEIGHT TRAINING (vigorous effort) 20 minutes 29 minutes BURNING CALORIES OVER THE HOLIDAYS CYCLING/ SPINNING (moderate pace) 18 minutes 25 minutes RUNNING (5.0 mph; moderate pace) 15 minutes 18 minutes JUMPING ROPE (moderate pace) 11 minutes 14 minutes GINGERBREAD COOKIES 2 iced cookies (200 calories)
- 21. Brought to you by MALE (35 years old; 5’9”, 200 lbs) FEMALE (35 years old; 5’5”, 150 lbs) WALKING (3.0 mph; moderate pace) 69 minutes 114 minutes WEIGHT TRAINING (vigorous effort) 34 minutes 49 minutes BURNING CALORIES OVER THE HOLIDAYS CYCLING/ SPINNING (moderate pace) 31 minutes 43 minutes RUNNING (5.0 mph; moderate pace) 26 minutes 31 minutes JUMPING ROPE (moderate pace) 19 minutes 25 minutes EGGNOG 8 oz. serving size (343 calories)
- 22. Brought to you by MALE (35 years old; 5’9”, 200 lbs) FEMALE (35 years old; 5’5”, 150 lbs) WALKING (3.0 mph; moderate pace) 73 minutes 122 minutes WEIGHT TRAINING (vigorous effort) 37 minutes 52 minutes BURNING CALORIES OVER THE HOLIDAYS CYCLING/ SPINNING (moderate pace) 33 minutes 46 minutes RUNNING (5.0 mph; moderate pace) 28 minutes 33 minutes JUMPING ROPE (moderate pace) 20 minutes 26 minutes DINNER SIDES 1 x small plate salad greens with 2 Tbsp. dressing and 1 x white dinner roll with 1 Tbsp. butter (365 calories)
- 23. Brought to you by MALE (35 years old; 5’9”, 200 lbs) FEMALE (35 years old; 5’5”, 150 lbs) WALKING (3.0 mph; moderate pace) 88 minutes 147 minutes WEIGHT TRAINING (vigorous effort) 44 minutes 63 minutes BURNING CALORIES OVER THE HOLIDAYS CYCLING/ SPINNING (moderate pace) 40 minutes 55 minutes RUNNING (5.0 mph; moderate pace) 34 minutes 40 minutes JUMPING ROPE (moderate pace) 24 minutes 31 minutes MIXED NUTS 1/2 cup serving size (440 calories)
- 24. Brought to you by MALE (35 years old; 5’9”, 200 lbs) FEMALE (35 years old; 5’5”, 150 lbs) WALKING (3.0 mph; moderate pace) 98 minutes 163 minutes WEIGHT TRAINING (vigorous effort) 49 minutes 70 minutes BURNING CALORIES OVER THE HOLIDAYS CYCLING/ SPINNING (moderate pace) 45 minutes 61 minutes RUNNING (5.0 mph; moderate pace) 38 minutes 45 minutes JUMPING ROPE (moderate pace) 27 minutes 35 minutes LEFTOVER TURKEY SANDWICH 3 oz. white and dark turkey, 1/4 cup cornbread stuffing, 2 Tbsp. cranberry sauce, 2 Tbsp. mayo and 2 slices whole grain bread (490 calories)
- 25. Brought to you by MALE (35 years old; 5’9”, 200 lbs) FEMALE (35 years old; 5’5”, 150 lbs) WALKING (3.0 mph; moderate pace) 112 minutes 187 minutes WEIGHT TRAINING (vigorous effort) 56 minutes 80 minutes BURNING CALORIES OVER THE HOLIDAYS CYCLING/ SPINNING (moderate pace) 51 minutes 70 minutes RUNNING (5.0 mph; moderate pace) 43 minutes 51 minutes JUMPING ROPE (moderate pace) 31 minutes 40 minutes APPLE PIE 1/8 piece of a 9” pie, with 1/2 cup vanilla ice cream (560 calories)
- 26. Brought to you by MALE (35 years old; 5’9”, 200 lbs) FEMALE (35 years old; 5’5”, 150 lbs) WALKING (3.0 mph; moderate pace) 198 minutes 330 minutes WEIGHT TRAINING (vigorous effort) 99 minutes 141 minutes BURNING CALORIES OVER THE HOLIDAYS CYCLING/ SPINNING (moderate pace) 90 minutes 124 minutes RUNNING (5.0 mph; moderate pace) 76 minutes 90 minutes JUMPING ROPE (moderate pace) 55 minutes 71 minutes TURKEY DINNER PLATE 6 oz. white and dark turkey, 1/2 cup cornbread stuffing, 1/4 cup cranberry sauce, 1/2 cup candied sweet potatoes and 1/4 cup gravy (990 calories)
- 27. Brought to you by THANK YOU! FOR MORE INFORMATION VISIT WWW.TODAYSFITNESSTRAINER.COM BURNING CALORIES OVER THE HOLIDAYS