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Brought to you by
BURNINGC A L O R I E SOVER THE Holidays
Brought to you by
BURNING CALORIES OVER THE HOLIDAYS
THE HOLIDAYS ARE
B A C K
Brought to you by THE HOLIDAY TRAVEL
Brought to you by
THE HOLIDAY PREPARATIONS
Brought to you by THE HOLIDAY PARTIES
Brought to you by
THE HOLIDAY “RECOVERY”
Brought to you by
BURNING CALORIES OVER THE HOLIDAYS
AND THEN ...
Brought to you by
BURNING CALORIES OVER THE HOLIDAYS
TO AVOID THIS ...
Brought to you by
Brought to you by
BURNING CALORIES OVER THE HOLIDAYS
AND ACHIEVE THIS ...
Brought to you by
Brought to you by
LET’S FIGURE OUT HOW MUCH EXERCISE IS NEEDED ...
Brought to you by
TO BURN OFF THOSE HOLIDAY CALORIES!!
Brought to you by
BURNING CALORIES OVER THE HOLIDAYS
MALE(35 years old; 5’9”, 200 lbs)
FEMALE(35 years old; 5’5”, 150 lbs)
WALKING(3.0 mph; moderate pace)
29minutes
48minutes
WEIGHT TRAINING(vigorous effort)
14minutes
21minutes
CYCLING/SPINNING(moderate pace)
13minutes
18minutes
RUNNING(5.0 mph; moderate pace)
11minutes
13minutes
JUMPING ROPE(moderate pace)
8minutes
10minutes
WINE6 oz. serving size (144 calories)
Brought to you by
BURNING CALORIES OVER THE HOLIDAYS
MALE(35 years old; 5’9”, 200 lbs)
FEMALE(35 years old; 5’5”, 150 lbs)
WALKING(3.0 mph; moderate pace)
31minutes
52minutes
WEIGHT TRAINING(vigorous effort)
16minutes
22minutes
CYCLING/SPINNING(moderate pace)
14minutes
20minutes
RUNNING(5.0 mph; moderate pace)
12minutes
14minutes
JUMPING ROPE(moderate pace)
9minutes
11minutes
BEER12 oz. serving size (156 calories)
Brought to you by
BURNING CALORIES OVER THE HOLIDAYS
MALE(35 years old; 5’9”, 200 lbs)
FEMALE(35 years old; 5’5”, 150 lbs)
WALKING(3.0 mph; moderate pace)
40minutes
67minutes
WEIGHT TRAINING(vigorous effort)
20minutes
29minutes
CYCLING/SPINNING(moderate pace)
18minutes
25minutes
RUNNING(5.0 mph; moderate pace)
15minutes
18minutes
JUMPING ROPE(moderate pace)
11minutes
14minutes
CHOCOLATES4 pieces - in a gift box (200 calories)
Brought to you by
BURNING CALORIES OVER THE HOLIDAYS
MALE(35 years old; 5’9”, 200 lbs)
FEMALE(35 years old; 5’5”, 150 lbs)
WALKING(3.0 mph; moderate pace)
40minutes
67minutes
WEIGHT TRAINING(vigorous effort)
20minutes
29minutes
CYCLING/SPINNING(moderate pace)
18minutes
25minutes
RUNNING(5.0 mph; moderate pace)
15minutes
18minutes
JUMPING ROPE(moderate pace)
11minutes
14minutes
GINGERBREAD COOKIES2 iced cookies (200 calories)
Brought to you by
BURNING CALORIES OVER THE HOLIDAYS
MALE(35 years old; 5’9”, 200 lbs)
FEMALE(35 years old; 5’5”, 150 lbs)
WALKING(3.0 mph; moderate pace)
69minutes
114minutes
WEIGHT TRAINING(vigorous effort)
34minutes
49minutes
CYCLING/SPINNING(moderate pace)
31minutes
43minutes
RUNNING(5.0 mph; moderate pace)
26minutes
31minutes
JUMPING ROPE(moderate pace)
19minutes
25minutes
EGGNOG8 oz. serving size (343 calories)
Brought to you by
BURNING CALORIES OVER THE HOLIDAYS
MALE(35 years old; 5’9”, 200 lbs)
FEMALE(35 years old; 5’5”, 150 lbs)
WALKING(3.0 mph; moderate pace)
73minutes
122minutes
WEIGHT TRAINING(vigorous effort)
37minutes
52minutes
CYCLING/SPINNING(moderate pace)
33minutes
46minutes
RUNNING(5.0 mph; moderate pace)
28minutes
33minutes
JUMPING ROPE(moderate pace)
20minutes
26minutes
DINNER SIDES1 x small plate salad greens with 2 Tbsp. dressing and 1 x white dinner roll with 1 Tbsp. butter (365 calories)
Brought to you by
BURNING CALORIES OVER THE HOLIDAYS
MALE(35 years old; 5’9”, 200 lbs)
FEMALE(35 years old; 5’5”, 150 lbs)
WALKING(3.0 mph; moderate pace)
88minutes
147minutes
WEIGHT TRAINING(vigorous effort)
44minutes
63minutes
CYCLING/SPINNING(moderate pace)
40minutes
55minutes
RUNNING(5.0 mph; moderate pace)
34minutes
40minutes
JUMPING ROPE(moderate pace)
24minutes
31minutes
MIXED NUTS1/2 cup serving size (440 calories)
Brought to you by
BURNING CALORIES OVER THE HOLIDAYS
MALE(35 years old; 5’9”, 200 lbs)
FEMALE(35 years old; 5’5”, 150 lbs)
WALKING(3.0 mph; moderate pace)
98minutes
163minutes
WEIGHT TRAINING(vigorous effort)
49minutes
70minutes
CYCLING/SPINNING(moderate pace)
45minutes
61minutes
RUNNING(5.0 mph; moderate pace)
38minutes
45minutes
JUMPING ROPE(moderate pace)
27minutes
35minutes
LEFTOVER TURKEY SANDWICH3 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)
Brought to you by
BURNING CALORIES OVER THE HOLIDAYS
MALE(35 years old; 5’9”, 200 lbs)
FEMALE(35 years old; 5’5”, 150 lbs)
WALKING(3.0 mph; moderate pace)
112minutes
187minutes
WEIGHT TRAINING(vigorous effort)
56minutes
80minutes
CYCLING/SPINNING(moderate pace)
51minutes
70minutes
RUNNING(5.0 mph; moderate pace)
43minutes
51minutes
JUMPING ROPE(moderate pace)
31minutes
40minutes
APPLE PIE1/8 piece of a 9” pie, with 1/2 cup vanilla ice cream (560 calories)
Brought to you by
BURNING CALORIES OVER THE HOLIDAYS
MALE(35 years old; 5’9”, 200 lbs)
FEMALE(35 years old; 5’5”, 150 lbs)
WALKING(3.0 mph; moderate pace)
198minutes
330minutes
WEIGHT TRAINING(vigorous effort)
99minutes
141minutes
CYCLING/SPINNING(moderate pace)
90minutes
124minutes
RUNNING(5.0 mph; moderate pace)
76minutes
90minutes
JUMPING ROPE(moderate pace)
55minutes
71minutes
TURKEY DINNER PLATE6 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)
Brought to you by
BURNING CALORIES OVER THE HOLIDAYS
THANK YOU!FOR MORE INFORMATION VISIT
WWW.TODAYSFITNESSTRAINER.COM