The next challenge begins soon, so register today! The official start date of the next challenge is October 22, 2012. The average American gains 7lbs during the holidays! Don't be the average American. Join us on the challenge now!
This challenge will give you the support you need to with stand holiday eating and enjoy the holiday spirit! Register today and begin your fitness journey!
Challenge Dates: October 22, 2012 - December 16, 2012
Thursday, September 6, 2012
Nutrition Tip for the Day: Caloric Intake, How Much Are You Getting? Are you getting to much or too little?
Okay this is a great way to get you started on a new to mission fitness, an equation that helps you figure out your daily caloric needs. Remember it is important to fuel your body with the right nutrients to get the right results.
A SimpIe Method for Determining Your CaIoric Need: Target Body Weight Formula:
______________X 10 =________________+________________=Daily Calorie Allowance
Target Weight Calories for Weight Activity Level*
(Healthy Weight = Target Weight +/- 10%, depends on several factors)
Sedentary or Very Light: Majority of activities done while sitting, no additional exercise. (0 calories)
Light: Routine daily activities plus light exercise equivalent to walking 1 mite. (300 caIoriea)Moderate: Considerable activity plus regular exercise equivalent to Walking 3 miles.
Active or Heavy: Strenuous activity plus vigorous exercise such as swiming, running, or skiing. (700 calories)
Are you getting to many?
If your answer is yes, I recommend a protein smoothie/shake. Many of us over do it on unnecesary carbohydrates to makes us feel full or to comfort our emotions. I recommend adding a protein shake between each meal. This will fuel your body with the right nutrients, give your body the energy it needs and keep you ahead of your hunger all day long.
Are you getting enough?
This can be true for some that stay so busy and forget to eat or skip meals. You never want to go below 1200 calories. Less than that leads to poor nutrition and a slower metabolism. Supplement your diet with a protein shake around 10:00 and 3:00. This will give your body the nutrients it needs and keep your metabolism burning all day. Keep up all your efforts, your doing great!
To learn more about the protein supplements I recommend, click on the Meal Replacements & Supplements link at the top right hand side of the page.
Good luck & Rock Your Jeans!