Calculate Calories Burned

Image via Wikipedia

I was curious to know how many calories I’ve burned doing Insanity.  So, I just did a quick internet search and stumbled upon some formulas.

• For Women:
• Calories burned = (0.074 x age in years – 0.05741 x weight in pounds + 0.4472 x average heart rate – 20.4022) x time elapsed in minutes / 4.184

• For Men:
• Calories burned = (0.2017 x age in years + 0.09036 x weight in pounds + 0.6309 x average heart rate – 55.0969) x elapsed time / 4.184.

Read more: http://www.livestrong.com/article/73315-calculate-calories-burned-based-heart/#ixzz1aW1g6dHH

When I put my info into the formula:  32 y/o, 45 minutes, 135 lbs, avg HR 150 (although it may be higher than that!  I haven’t measured in awhile.)…..I get 444 calories burned.  I bet my calorie burn is higher just doing Insanity.  But, it was interesting to know.

Today’s workout was Insanity’s Plyo Cardio Circuit.  I admit…I struggled to just get through the warm-up.  I don’t know what it is about the start of week 3….but I’m having more fatigue trying to get through the exercises.  I’m wondering if I just need to recover more…  but, maybe Week 4′s recovery week is just what I need to let my muscles rest.  Again, I found myself stopping more throughout these drills today…and I even had to modify some of the Level 1′s b/c my shoulders were getting tired, but I wanted a good ab/core workout.  So, I did the side to side/oblique plank on my back moving my legs in the air like the core workout.  It gave my shoulders a rest and I actually got to feel a bit of the burn in my core.  I’ve noticed that I don’t always remember to keep my core contracted like I should.  But, when I tighten up/contract my core…I find that I get short of breath faster.  Anyone else feel this way?

Green juice time!  I use a large 1500 mL blender and pour 750 mL filtered water, 2 large kale leaves, 2 large romaine lettuce leaves, 3 carrots, 1/2 frozen banana, 1 handful chopped okra, 1 peeled orange, 3 handfuls frozen berry blend, 1 cap lemon juice…blend and enjoy!!  It gives me so much energy and my body screams for this juice for replenishment.

Related articles

• Not Losing Weight on a Very Low Calorie Diet? (diet-blog.com)
• How to Burn 500 Calories: Ideas For Longer Summer Workouts (fitsugar.com)
• Counting Calories? You wanna know this number! (walterprawl.wordpress.com)
• 3 Diet Rules That Are Meant To Be Broken (hellobeautiful.com)
• Intensity Is Best For Burning Calories (fitsugar.com)
• Reliable Diet Plan To Build Muscle Women Tips (kimchidreadlocks.com)
• Does Exercise Curb Appetite? (dietriffic.com)
• How to Use the Intermittent Fasting Method Eat. Stop. Eat. (projectswole.com)

Juicing Recipes

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Taken from jointhereboot.com website:

Dracula’s Dream Juice

• Ingredients:
  2 beets
  2 organic carrots
  1 cup organic Strawberries
  6-8 kale leaves/2 cups
• Directions:
  Wash all produce well.
  Cut as needed to fit into juicer.
  Juice.
  Pour over ice and enjoy!

  Preparation time: 10 minutes

• Makes 1 serving
  Nutrition Information:
  Calories: 260
  Protein: 10 gm
  Fiber: 3 gm
  Total Fat: 1.5 gm
  Saturated Fat: 0 gm
  Sodium: 270 mg
  Total Carbohydrate: 43 gm

Protein Boost

• Ingredients:
  2 Broccoli stalks
  1/2 head or 2 wedges green cabbage
  2 cups or 6-8 leaves of kale
  1 organic granny smith apple
  1/4 lemon (peeled)
  1” ginger root
• Directions:
  Wash all produce well.
  Cut to fit into chute of juicer.
  Juice kale first or between the apple and broccoli stalks to help pull more juice out of the softer greens.
  Juice, pour over ice and enjoy.
  *you can also include the broccoli florets in your juice or save those for a salad or another juice.
• Makes 1 serving (~16 oz)
  Preparation time: 10 minutes

  Nutrition Information:
  382 calories
  21 gm protein
  1 gm fiber
  2 gm total fat
  0 gm saturated fat
  300 mg sodium
  80 grams carbohydrate

Carrot Apple Ginger Juice

• Ingredients:
  3 organic carrots
  2 organic apples
  1 small piece of ginger (about 1”)
• Directions:
  Wash produce well.
  Run through juicer.
  Pour (over ice as desired) and enjoy!
• Nutrition Information:
  Calories 233
  Protein 2.76 gm
  Fiber 3.2 gm
  Carbohydrate 56 gm (fiber subtracted out)
  Total Fat 1 gm
  Cholesterol 0 mg
  Sodium 152 mg

Related articles

• The Joy of Juicing This is one drinking habit your doctor can get behind (theinsider.retailmenot.com)
• Jooce! (subtletitillation.wordpress.com)
• Juicer’s Dilemma: Help Me Find a Tasty Savory Juice! (thekitchn.com)
• 15 days of juice cleansing – First three days. (sajmay28.wordpress.com)
• My Journey to Lose 60lbs – Weeks Eight & Nine – Juice Diet and 7Lbs Off! (healthmad.com)
• Vegan Mofo Day 1: Make Juice, Not War (typicalhousecat.com)
• More Juice (yesiwantcake.com)
• Foods That Make You Poop Regularly (mademan.com)
• Juice and Nothing but the Juice. (typicalhousecat.com)
• RECIPE: Favorite Juice Concoctions (girlgonenatural.wordpress.com)
• prepping for a juice fast… (sarahallspaw.wordpress.com)

P90X Day 36

Back & Biceps.

I love working out my back and my biceps.  But, this workout leaves me feeling like jelly arms by the end!  My intern year (in Austin, TX – Brackenridge Hospital)…I spent about 1.5 hrs at the gym daily… 30min for cardio…1 hour of weights.  I would do 3×10 for most exercises…and 1 set to failure.  But this 45 min focused bicep workout is incredibly intense…I see more changes with Tony Horton’s “muscle confusion” workout than I did with 1.5 hours at the gym!!  Don’t get me wrong…I had that lean muscular look that I was aiming for… but it took so much time!  P90X is definitely the way to go if you’re short on time!

I completely dogged Ab Ripper X.  Yeah, I didn’t even get to it.  Once I finished back and biceps…I was toast.  Didn’t really have any more energy for abs.  Ugh.  I definitely agree that P90X is easier to do with a friend!

Breakfast=Balance bar

Snack=none

Lunch=1/2 tuna salad sandwich, oatmeal raisin cookie (resident meeting…free food!)

Workout=Back & Biceps

Snack=Protein shake

Dinner= Meat loaf (taken from this recipe, but divided everything in half).

P90X Day 26

HAPPY NEW YEAR!!!!

Today I tackled core synergistics. This is really a tough program! But, it was easier today than it was a couple of days ago.

Breakfast=hummus and cucumbers, Powerade Zero
Workout=Core Synergistics
Lunch=Chocolate protein shake, kale chips (see below for my recipe!)
Snack=sweet potato fries (baked!)
Dinner=Cream of mushroom chicken (low-fat version) adapted from this video:

My Kale Chip recipe (1 serving):
Ingredients:
* 1-2 large kale leaves (washed, and set aside to dry)
* 1 tsp olive oil
* 1 tsp Tony Chachere’s lite creole seasoning (can substitute salt/pepper)
* 1 tsp garlic powder

- Set oven to 350 degrees F
- Place aluminum foil over baking sheet/pan (i.e. cookie sheet, pizza pie pan, etc.). I do this because I really dislike doing dishes…so it makes for easy cleanup!
- Take kale leaf and remove fleshy leaf from stem. Discard stem. Break apart the fleshy leaf into medium bite-size pieces and place them on foil/baking sheet. I like to have mine evenly spaced and in 1 layer so they all get done evenly.

- Drizzle olive oil evenly over kale pieces.
- Season kale pieces to your liking with garlic powder and/or salt/pepper (or Tony Chachere’s seasoning).
- Place in middle shelf in oven for 10-15 minutes (ovens vary). My gas stove oven cooks the kale pieces in 10 minutes. Look for crispy, brown edges on the kale chips. Take them out of the oven and enjoy!!

Kale is super nutritious! Enjoy them as a “potato chip”, but without the added fat/salt/bad stuff!!