Learn Your Daily Calorie Intake Just In Time For Spring

So we all want to look and feel our absolute best, right? The 1^st step to ensuring that doesn’t necessarily involve surrendering to extreme levels of diet and exercise, that would be the 2^nd step, depending on your fitness goals. Instead, 1st become aware of your suggested calorie intake so you can identify the appropriate amount of calories needed to achieve your fitness goals. I say this after years of being physically active, and only truly seeing the beginning results of the body I've dreamt of in the last several months, after discovering my daily calorie intake. I'm telling ya, without those numbers you mights as well be shooting arrows in the dark. #wompwomp 

All you have to do is set a start date, the finish line will meet you!

 

Suggested Calorie Intake for Men and Women

If you want to discover your magic calorie number, you have to understand that a persons calorie intake rests on several factors: including age, height, size, sex, and lifestyle. For example, an extremely active middle aged woman will have a different calorie intake number than a woman of the same age and height who is sedentary or inactive. According to the National Health Service, UK the average male adult needs to intake 2,500 calories per day to keep his weight constant, while the average adult woman needs 2,000. US authorities suggest 2,700 calories a day for men and 2,200 for women, so let’s just say the average adult woman should be taking in a little over 2000 calories per day to keep her weight constant and or steady.

Find Your calorie Intake 

The Harris-Benedict equation is the most popular way to calculate your calorie needs and thus, the calorie number desired for weight loss. The equation is pretty simple; just input your information where it applies.

Harris-Benedict Equation for Women (shape.com):

BMR (Basal Metabolic Rate) = 655+(4.35 x weight in pounds)+(4.7 x height in inches)-(4.7 x age in years)

The number you get is basically the total number of calories you need to exist or your Basal Metabolic Rate (BMR). Because we’re obviously moving and shaking throughout our day, we’ll burn more calories then this number shows. To estimate how many calories you burn while doing your activities use the chart below, compliments of shape.com!

- - Sedentary: minimal movement [chilling] = 1.4

- - Light Activity: office work [from the desk to the copy machine] = 1.5

- - Moderate Activity: light physical/manual labor [out and about] = 1.6

- - Very Active: active, athletic [yoga, turbo fire, hauling ass] = 1.9

  

Now multiply your activity number above, by your BMR. Your new number is your total “caloric needs” or the amount of calories needed each day to maintain your weight. If you’re looking to lose weight, you should be eating less than this. That’s where the diet and exercise comes in! Now that you know your daily calorie intake needed to maintain your current weight, you can begin to properly assess how many more or less calories you need to digest to reach your desired fitness goals, and the foods that will get you there. Happy fresh eating and calorie computing!

Flywheel Fitness: Get Your Beach Body, Olympic Gold Medalist Approved!

FlyBarre Instructor Demonstrating FlyBarre Pose

In addition to bucket loads of sweat, but acquiring a bikini body does require some salty sacrifices, one would assume, but 2 time Olympic Gold Medalist, Mary Whipple would attest that the sweat is all part of the game! Girl Power Hour (GPH) hosted there annual Fit and Fab event Thursday February 21 at the Flywheel Sports studio in Bellevue. Thanks for having me GPH; if not for you I would have never discovered this rare fitness gem. Olympic coxswain, Mary Whipple – the crew member that sits at the stern, steering the boat and coordinating the rhythm and power of his/her fellow rowers – attended her first Flywheel Fitness class shortly before departing to London for the most recent Olympics. Soon after, and not by happenstance I’m sure, Whipple was invited by the Flywheel corporate team to begin instructing classes due, in large part, to her incredible leadership abilities as a coxswain. I mean the woman holds 2 Olympic gold medals plus a silver, can you imagine attending one of her classes? And if you live in Washington State, you don’t have to imagine it. You can sign up for a class with Ms. Whipple at the Bellevue Flywheel Sports studio and get the best body ever! With Mary it’s really a no fail deal.

2 time Olympic Gold Medalist, Mary Whipple

Why Flywheel?

Unlike ordinary cycling classes, Flywheel uses state of the art, tailor-made bikes, complete with mini computers that assess your resistance (torq), speed (rpm), and overall power that all equates to a total calorie burn. It’s also a full body workout packed in a short 45 minute class. What really frosted my cookies was that as a rider, I’m able to control each of the aforementioned features to create a unique experience, while continuing to flow with the instructor and the rest of my class. It's like being a part of a power packed crew team! I have my coxswain shouting out directions and powering the overall atmosphere, while I’m setting the speed based on my ability and the impact of my team. “Flywheel is special because of the comradery it creates” says Whipple; “you can feed off of one another, and essentially power each other while cycling in the dark.” Oh yea, forgot to mention that part: Flywheel fitness classes are in the dark, lights out. I’m not sure if that’s exclusive to the Bellevue studio alone but it sounds awesome, not to mention each class is further stimulated by a mastered play list of music cuts, I'd hope. Imagine toning your entire body, to bomb music, in a dimly lit room, with Mary Whipple. I’m kind of sold.

FlyBarre Instructor Demonstrating FlyBarre Pose

Don’t forget Flybarre

You may have heard of the ever popular barre method. That super freaky workout that includes everything from a ballet bar, resistance bands, exercise balls, and your own body weight. That alone piqued my curiosity. Flywheel Fitness also features FlyBarre, 45 minutes to an hour of intense body sculpting, high energy, fluid like dance movements. FlyBarre instructor Ale Madera describes it as “Pilates on speed.” “You’re working alot of smaller, supportive muscles throughout the class while singling out your core” say Madera. “It’s definitely a mind over matter type workout;” and I’d expect so with all the light pulsating poses that at the time make you want to rip off a finger nail. Classes change daily, so never expect to take the same one twice, lastly, the class is led by a pretty intense music mix to get you focusing on the beats instead of your throbbing muscles. Keep chanting “pain is beauty, pain is beauty, pain is beauty!”

Words of Wisdom from Mary Whipple herself!

“The best way to get active and fit is to first find a supportive community to do so and go for it! As a coxswain, it was empowering rowing with my team members with only the water around us; that type of community and support will always be a motivator.” I hear that Mary. Whether it's Flywheel Fitness, yoga, running, or break dancing, you’ll always see results when you find a fitness community that best suits and supports you. And for you world changers that desire to step out on a limb in your business, career, and or field, this is what Mary would say to you: “just try it; you’ll never know the potential that awaits you until you do. Seize that moment, and don’t let it get away...” Spasiba Mary! What a pleasure it was breathing in the same air as you these past 48 hours. Also, big thanks to Girl Power Hour for having me.

I’ve yet to try Flywheel Sports, but I’m now intrigued. If I do I’ll keep you posted, if you try it first keep me in the loop! Bye for now. Meow.

Turbo Fire Fitness

What You’ll Need

-        small towel

-        chilled water bottle

-        supportive active wear shoes

-        light weight clothing   

I’m trying to become a lean, mean, fighting machine, and thanks to this workout regime that goal is looking more obtainable with every waking day. My good friend purchased the Turbo Fire (TF) package for me as a birthday gift – very good grasshopper – it's killer! Think P90X for women. The culprit behind this high-intensity, fat-burning cardio plan is Chalene Johnson, or the svelte looking blonde woman on the cover.

The kick about this workout regime is the music, which has all been mixed and mastered by Chalene herself. The HIIT or High Intensity Interval Training classes focus on cardio conditioning at high intensity levels for a 90 day period. Sounds like death but trust me, you’ll see results. The classes fluctuate in intensity throughout the week, with your somewhat easy (easy is the only way I can describe this class’s very mild dip in extremity) Fire Starter class, and then bounce from high to medium to maximum intensity as the weeks progress.

The video production and setup is pretty #amazeballs also because you feel like you’re in a Turbo Fire class with Chalene in real time. Chicks talking to you about making sure you don’t ditch class tomorrow in the midst of your round house kicks! Plus the package comes with a 90 day class schedule and dietary food and meal guide, and no, it’s not full of powdery protein shakes, but actual food! I give her an A+ for that seeing that I’ve never been able to properly assess a balanced diet without pretty pictures.

As many of you know, I am a diehard yogi, and have in no way retired my yoga mat and lycra attire. Instead, I’ve slightly altered my Turbo Fire Fitness plan to include my yoga, and both are working well together. Yoga’s stretching helps ease my muscles after an intense cardio workout with TF, while preparing me for the next class with Chalene so I’m not so tight.

I plan to stick with it, and will be sure to keep you updated on the progress of my abs, or excuse me, health. Time to get more fit and fabulous! #happylifehealthylifeheavenlylife

Meow.

420 Will Never Be The Same

Here in Washington State we officially have the freedom to pass a blunt down local streets, in the vicinity of our homes and vehicles, and even at the local cannabis boutique opening in a year or so, (unlit of course).

December 5^th marked the day Iniaitive-502 was passed legalizing the use of recreational marijuana here in Washington. The Emerald City already has its fair share of toker's and I’m glad to hear they can puff in peace. I-502 allows the possession of marijuana for adults 21 and over, as well as the growth and distribution of the plant by Washington State farmers and private Washington licensed business owners. As expected, the state ensures its compensation by smacking a friendly 25% sales tax on your blunt, that is if it’s under an ounce. You can purchase up to an ounce of dried weed, “one pound of marijuana-infused product in solid form, such as brownies; or 72 ounces of marijuana-infused liquids,” (komonews.com) so I guess you can do away with the Red Bulls and 5 Hour Energies? And yes, there will be a driving limit! A “science-based limit of 5ng/ml active THC blood concentration” according to our coterie of Washington State supporters: New Approach Washington.

What’s interesting is the percentage of voters with a high school diploma or higher that voted for the initiative as opposed to those with a high school diploma or lower that didn’t? Shows the insightful discernment teaching can offer concerning prime issues and areas of importance and those that just... aren’t.

Now, as to why I placed such an issue under the “Health” spectrum. Weed is beautiful: it has a very medicinal quality when used appropriately, and the state shouldn’t interfere with that. But everyone’s different. Weed, when abused, can also act as a suppressant to emotions, goals, common sense... It has the ability “to keep you longer than you want to stay and take you farther than you want to go” so please understand and be conscious of how it affects you lest you waste a lot of time. That is all. Enjoy a blunt on my behalf, it's been a minute!

Meow.

Photo By: girlstalkinsmack.com 

Yoga Adventures

 

My yoga adventures officially began in 2009 when I was flip flopping through studios in an effort to utilize there new student discounted rates. [#brokecollegestudent] That lasted until studio staff started to recognize me, and by then I had no chose but to abandon said studios before I was blacklisted! [#thatshitcray] Not long after I found my Bikram home studio and knew it was love! 

 

 

For those that may be wondering, Bikram Yoga or “hot yoga” is the practice of yoga in a heated room, 105°F to be exact!  Founded by Bikram Choudhury in the early 70’s, the sessions last 90 minutes which throughout you flow through a total of 26 postures.  Now before you get your panties in a bunch hear me out.  It is not that...unbearable.  Yes the room is bloody hot.  You will inevitably fall out of postures, and there may come a time when you consider strangling the seasoned yogi in front of you mastering their “head-to-knee” pose.  But all is not lost, because every yoga veteran, instructor, uber flexible skinny bitch etc. started at the same place!  There are no beginners or advanced classes.  The only climb you focus on is the one in your own mind.  You set the bar as to how you will advance in the class and in a posture every time you practice; your growth depends on you young grasshopper.  Let’s say the 1st week you miserably failed at locking your knee and raising your foot for a pose, but by the 3^rd week not only is your knee locked, but you’re lifting a leg that you once thought you were incapable of lifting!  It’s magic, no it’s better, it’s the power of your mind and body and the wonders they can do when they work together! 

My apologizes for failing to mention that in addition to strengthening your mind, your body is immediately whipped into shape through yoga.  It’s also a natural detoxifier and helps strengthen weak muscles as opposed to other workouts that do the opposite.  Research Bikram Yoga or “hot yoga” studios in your area.  It’s become an epidemic so they aren’t hard to find.  Give it a test drive for at least 3 weeks to see how you enjoy it and remember to drink lots of water the day before class.  You may suffer through your 1^st few classes, but after enduring them you will undoubtedly feel amaze-balls!  I pinky-promise.  Meow

What You’ll Need

-        1-2 room temperature bottles of water

-        Yoga mat

-        Large towel

-        Minimal clothing