10 Ways to Burn 200 Calories in Less Than an Hour

10 ways to burn 200 cals

It may not be surprising that the number one New Years resolution is to lose weight and get into shape. What is shocking is that by the now most people have already given up on this resolution! Weight loss does not have to be stressful, especially if you doing activities you like to do. I am excited to share celebrity personal trainer, Joey Thurman’s ideas to help encourages those who have made this resolution to stick with their journey and find activities that are fun.

Here are Joey’s 10 activities that will torch 200 calories in less than an hour:

1. Biking– Jump on your bike and take a ride around the neighborhood! “This is a great activity for everyone! Biking for 30 minutes at 10-12 mph will burn 210 calories! Great activity for when you want to bring the family along for the workout.”

2. Jump Rope– Feel like a kid again and jump rope!- “Jumping rope is a great way to get your heart pumping and great work out if you don’t have a lot of time. You can burn those 200 calories in just 10-15 minutes.”

3. Climbing stairs– Climb your way to killer legs! “Climbing stairs doesn’t have to be done at the gym. You can do this activity at home, at the gym or at a park. Climbing stairs for 30 minutes will burn 200 calories.”

4. Dancing– Just Dance! “For those who love to dance around their room while no one is watching…keep it up! Dancing for 40 minutes will burn 216 calories.”

 5. Bowling- Make your workout a perfect game- “When coming up with date night ideas don’t forget about bowling! Hitting the lanes for an hour will burn 200 calories.”

6. Basketball- For love of the game- “Who doesn’t love a little friendly competition? Gather your friends, (or look for a pickup game,) and hit the court. While you only have to play for 20 minutes to burn 200 calories, I am sure you will play much longer!”

7. Jogging-Lace up your shoes and take a quick 25 minute jog. “If you are a morning person, jogging for 25 minutes in the AM is a great way to start your day! If you like to hit the snooze button, running after your day is a fantastic way to release your office tension.  Best part, a 25 minute jog will have you burning 218 calories.”

8. Swimming – Take a Dive- “Taking a swim is a favorite for many and a great low impact activity. Taking a 30 minute swim can burn 215 calories.”

 9. Tennis– Game, set, match! “You don’t need to have skills like a Williams sister or Andy Roddick to see results from this game.  Hitting the courts for 25 minutes will burn 218 calories.”

10.  Basic training– Are you army strong? – “If you are looking for a killer workout, try a basic training workout. A 30 minute workout of pushups, sit-ups and timed sprints running will burn 200 calories.”

Joey Thurman is a health, fitness, and nutrition expert and the creator of The Lifestyle Renovation, a website dedicated to helping people achieve their health and fitness goals. He has appeared on CBS, FOX, ABC, and WCIU sharing his insights as a celebrity fitness trainer and published author. For more information, please visit www.thelifestylerenovation.com and follow Joey on Instagram and Twitter at @JoeyThurmanFit.


5 Tips to Shape Up National Bikini Day

national bikini day

Did you know that the bikini was invented in 1946 by a Parisian fashion designer, Louis Reard? If you have yet to flaunt your bikini bod because maybe those late night slices of pizza and cheese puffs have finally caught up to you, consider this your new goal date: National Bikini Day! TODAY! International Certified Personal Trainer and founder of the Bikini Body Training Company, Kayla Itsines has created 5 fool-proof tips for anyone looking to shape up and score a sizzling bikini body to flaunt their favorite two piece:

1. Find a simple plan and stick to it. Consistency is the biggest piece of advice that can ever be given to anyone. If you train 110 % and eat perfect 110% only 10% of the time you’ll still only get 10% results. I would rather eat and train well always, and get 100% results

2. Less is more. A lot of the time people try and go too hard, too fast. The biggest causes of failure are too much training, restricting calories too far or even not resting enough. This typically results in an overload of stress that can heavily prevent weight loss. If your body is comfortable and not stressed it will act the way you want. Basically if you over work your body and treat it poorly it won’t do what you want.

3. Be patient and be smart. Don’t expect it to be easy and don’t think that your body will immediately develop a habit. It takes time to re-write poor lifestyle patterns and it takes time to see significant results. The road to inner happiness isn’t a straight one it’s a curvy, hilly drive

4. Don’t let other people bring you down. You are doing this to make yourself happy, not to please anyone else

5. Take the advice of ONE person/program. If you constantly change what you are doing your body is always playing catch up. If you do the right thing, one way, all the time you will constantly progress.

6 Ways to Incorporate Fitness in Your Day

We all know that getting to the gym before or after a long day at the office is tough, so how about incorporating fitness and health into your work day. Here are 6 great tips from “Fitness 9 to 5”

1. Say “no” to slouch. Sit up at your desk with good posture, your core muscles to keep your back long and tall. Train your abs all day long by simply being mindful of your posture. Sit on a medicine ball at your desk if you really want to tuck the core in.

2. Take stairs whenever possible. If you don’t have time to walk up multiple flights of stairs or your office is too high, simply get off the elevator one flight below your destination and walk up the extra flight. Or, if walking up is too strenuous, start by going one floor higher and walking down.

3. Stand whenever possible. Simply standing burns double the calories of sitting. And, if you pace or step side to side, now you’ve increased your energy burn by 3 to 4 times.

4. Do a set of 10 to 15 push-ups against the sink in the restroom or against the wall in your office.

5. When you go to sit in your chair, instead of sitting immediately do a set of 10 squats Or, if time is an issue, simply do one squat. In other words, lower your hips to your chair stand up again and then sit. This is a fantastic functional exercise that will keep your legs strong into old age.

6. Do one stretch every hour while seated at your desk. You can do a cat stretch for your back, shoulder shrugs for the neck and shoulders, neck rolls for your neck, seated twist for the spine, place one ankle on the opposite thigh for a deep nip stretch, extend your heel forward with leg straight while sitting at the edge of your chair to stretch your hamstrings.

For more see Fitness 9 to 5 (Chronicle books) for only $1.99! Here’s the link: http://www.chroniclebooks.com/ebook-deals.

Photo of stability ball from Chicago Now

5 Tips for a Healthier Valentines Day

Any special plans for Valentine’s Day this year?  Feel like you might have to break the resolution you’ve been working so hard on?  If this is you, Celebrity Fitness Trainer and “Better Life Expert,” Kathy Kaehler, has some tips for a healthier Valentines Day. Thank you Kathy!!



Planning night out on the town with reservations to your favorite restaurant?   Keep your heart and waistline in mind by making heart healthy choices when ordering.  For your main course try the Surf and Turf…while it’s true that lobster and shrimp contain a fair amount of dietary cholesterol, both have virtually no unhealthy saturated fat, so they’re unlikely to affect a person’s cholesterol levels if enjoyed in moderation since most people will only be ordering this delicious combination a few times a year.  For the turf portion choose a Beef Tenderloin that is organic and grass fed for lower fat and cholesterol.

Fish is also a great choice especially when able to choose these healthier options like Wild Alaskan Salmon, Wild Atlantic Mackerel or Wild Pacific Halibut.

Toast the night with red wine as many doctors agree that something in red wine appears to help your heart. It’s possible that antioxidants, such as flavonoids or a substance called resveratrol, have heart-healthy benefits. And finally for the end of the meal finish with a sweet like dark chocolate, the health benefits of dark chocolate are almost entirely due to the polyphenols found in cocoa. As a rule of thumb, whenever you read something good about chocolate, they’re usually referring to the cocoa. Therefore, as the cocoa content of chocolate increases, so do the positive effects on health. A regular milk chocolate will contain about 30% cocoa, while premium dark chocolates usually have more than 70% and less fat too.


When dining out on this sweet night, or any other night for that matter, watch out for these words.  Anything au gratin, battered, creamy, crispy, crunchy, en croute, fried, rich, velvety, and sautéed (in butter) all indicate that the item is not likely heart-healthy.  In other words… STAY AWAY!  Tell your waiter you like something baked, grilled, steamed or pouched.  Far less calories and herbs and lemon can boost the flavor.


Start the day with a couple’s workout.  Motivating each other to get up and go, you’ll be learning moves together and sharing a new experience. You can be using each other as resistance and also support. Talk about a relationship builder! However, exercising 30 minutes most days of the week will improve your overall health, as well as your cardiovascular health.  Men and women who exercise regularly can reduce their risk of cardiovascular disease and maintain a lower body fat.  Additional benefits include improving your quality of life, helping maintain a healthy weight, reducing cholesterol levels and a couple who exercises in front of their children this demonstrates the importance of being active.  Keep the workout going from morning to night go from the dance floor, all the way to the bedroom.  You can squat seductively, spin around poles, and striptease for your man actually burns calories and strengthens that hot body of yours.  To learn more moves check out local workout studios for these types of classes.


While so many other holidays are celebrated with candies and sweets, Valentine’s Day immediately brings visions of fancy chocolates and conversation hearts in heart-shaped containers. Most of these candies are full of imitation coloring, preservatives, Trans fat and chemical additives. Instead of giving these traditional gifts, get your creative juices flowing and put together a healthier treat. Use a heart-shaped cookie cutter and whip up a few batches favorite homemade cookies using all natural ingredients.  If you have chocolate on your mind and taste buds try these other dark chocolate options like my Valentines Bark or dark chocolate-dipped strawberries and other fruits, dark chocolate-covered almonds and other nuts or dark chocolate-covered raisins.


Nothing makes the heart feel better than doing a good deed and helping others who are in need. Instead of spending an intimate Valentine’s Day together, use the day to celebrate the gift of giving. There are many places where you and your loved ones can volunteer your time together like a homeless shelter, hospital, nursing home, churches or a soup kitchen.  You will never have a sweeter Valentine’s Day than one where you give of yourself.

For more on Kathy and to check out her blog click here
Heart photo via Pinterest

11 Ways to Save Money on Exercise: Fitness Friday

If you’re like most people, you may have resolved to hit the gym regularly but can overwhelmed by the cost of it all. Instead of giving up, follow these 11 ways how to save money on exercise.

1. Dress for Success
It helps to get excited about apparel when you hit the gym, so retire that holy tee shirt and pair of baggy sweatpants in favor of something more fitted. You can find name-brand workout clothing for less at discount retailers like TJMaxx. Setting rewards for  mini accomplishments will help you stay motivated.

2. Use Coupons for Gear
If sticking to your resolution requires working out at home, the right gear will also motivate you. Retailers are mindful of your resolution and are currently offering deals and promotions. For easy access to in-store savings, download the Coupon Sherpa mobile app for deals to stores like Dick’’s Sporting Goods where you can save up to $40 off in weights and accessories.

3. Redeem Holiday Rewards
Don’t forget to redeem rewards earned through loyalty programs or credit cards which can offset the total cost of your new equipment. For instance, Sears & Kmart Shop Your Way members may have earned up to 10 points for every dollar spent during the holidays. Use those points before they expire on January 31 toward fitness gear already on sale to get more bang for your workout buck!

4. Shop Used Equipment
For at-home fitness, you can’’t beat a good treadmill, elliptical or stationary bike. However, this equipment can cost you a small fortune when purchased new. Keep your eyes peeled at garage sales or peruse local listings on Craigslist for used alternatives.

5. Visit Gyms for Equipment
Many people visit gyms to inquire about memberships and amenities, but you can also ask the facility manager if he or she has any old equipment for sale. Health clubs that have recently upgraded their equipment will have excess inventory and may be able to sell you quality exercise machines, dumbbells and other gear for cheap.

6. Repurpose

It would be nice to kick off the new year with shiny-new dumbbells, resistance bands and medicine balls, but loading up on all this gear will seriously derail your other New Year’’s resolution to spend less. Luckily, several household items represent great substitutes for fitness gear, like canned goods as light weights or pantyhose as a resistance band. You can also use a chair to deepen such strength-building moves as incline lunges, push-ups and tricep dips.

7. Stream Videos

Workout DVDs represent a great way to mix up your fitness regimen, but they’re so 90s! These days, you can stream workout videos online at The Daily Hiit or subscribe to a YouTube channel that features preferred workout styles. From yoga to dance to high-intensity training, you can find daily and weekly workouts online for free or far less than you’d pay for a gym membership.

8. Use Your Body Weight
Though gear and equipment can enhance your routine, all you need to get a good workout is your own body weight. Planks, squats, lunges, burpees, push ups and mountain climbers are hard enough without added weight.

9. Shop Warehouse Clubs
Big-box stores and fitness retailers aren’’t your only options when shopping for new equipment. Warehouse club stores also offer equipment like stationary bikes, treadmills, all-in-one gym systems and heart-rate monitors at a lower cost than you can find in regular retail.

10. Be a Kid
If you have children, you likely envy their endless energy and enthusiastic approach to physical activity. Instead of sitting on the sidelines while they run around, join them on the playground by practicing pull-ups on the monkey bars or using your core to get higher on the swings. Dust off your mountain bike, tennis rackets or baseball bat and gloves, and turn fitness into fun again.

11. Get It for Free
They say the best things in life are free, and it is possible to get your fitness equipment without paying a dime.FreeCycle.org is an online community that connects locals looking to unload their clutter at no cost. Also, don’t be afraid to ask a friend or family member if you can borrow a piece of exercise gear you know he or she isn’t currently using.


Thanks to Andrea Woroch for information on this post. She is a nationally-recognized consumer and money-saving expert who helps consumers live on less without radically changing their lifestyles.

Photos courtesy of  Kinoli Inc.

NEW Yoga DVD Giveaway: Fitness Friday

I have a great Giveaway today for Fitness Friday! I am a HUGE yoga fan, and I am excited about this giveaway of the new yoga DVD Shiva Rea: Yoga in Greece. One of the top female yoga teachers in the country, SHIVA REA, has released several award-winning, best-selling DVDs, including her Creative Core Abs series, Fluid Power, Daily Energy ant her November release, Yoga in Greece. She is the foremost expert on vinyasa flow yoga and yoga trance dance worldwide. Shiva has taught yoga to a diverse range of creative movers and shakers, including actors, Will Smith, Jada Pinkett-Smith, Pierce Brosnan and John Cusack.

To enter, leaving a comment telling me if you plan to do or try yoga in 2014. For more chances to win, do the following and leave a comment telling me you did. The winner will be chosen randomly on Monday, January 12th at 8 A.M. Good Luck! :)

1. Like Ingredients, Inc. on Facebook

2. Follow Alison Lewis on Twitter

3. Follow Alison Lewis on Pinterest

Acacia DVDs are available from select retailers, catalog companies Amazon and  AcaciaLifestyle.com

Boxing Workout DVD Giveaway: Friday Fitness

Christmas is behind us, and New Year’s is heading our way. I have already been making a few New Year’s resolutions of my own. I am excited to share a super fun GIVEAWAY today, just in time for New Years and upcoming resolutions Power Boxing Workout DVD (which just released this month). This workout features four high-intensity workouts combining strength and toning exercises. Marlen Esparza is the first female Olympic medalist in boxing and a breakout star from the 2012 Olympics and reigning seven-time USA Boxing National Champion. Whether you are a boxing fan or a newcomer, Marlen’s new workouts will help you gain strength, agility, cardio fitness and mental toughness—not to mention a fit, lean and strong physique.

Enter for a chance to win by leaving a comment what you’re fitness New Year’s Resolution is. For more chances to win, do the following and leave a comment telling me you did. The winner will be chosen randomly on Monday, January 6th at 8 A.M. Good Luck! :)

1. Like Ingredients, Inc. on Facebook

2. Follow Alison Lewis on Twitter

3. Follow Alison Lewis on Pinterest

Acacia DVDs are available from select retailers, catalog companies, Amazon.com and  AcaciaLifestyle.com

Top Tips to Lose Weight the Healthier Way

When people think about losing weight they instantly think of always feeling hungry, being exhausted from excessive exercise and having no social life due to turning down those nights out with cocktails and appetizers.

When you are trying to lose weight you should think of it more as a lifestyle change; not only will you lose the weight, you will also feel better in yourself. Crash diets are a waste of time as you will just put the weight back on and they could also be harmful to your health, by following these top tips you could lose the weight in a healthy and safe way – and keep it off! Here are some tips to lose weight:

1. It’s Not A Race – You will see the best end results if you go slow and steady. Trying to lose weight too quickly can be dangerous and can also make you feel like you are working too hard. M any people want to give up before they’ve even started.

2. Exercise – Many people think that cutting down on food will instantly help them to lose weight but that’s not true. It is a combination of regular exercise and healthy eating that gives you the best results. When carrying out your exercise however, you do need to push yourself. When you can feel the burn and are tired you should then push yourself more as that is when you will start to burn more fat.

3. Healthy Eating – To lose weight you need to be burning more calories than you are consuming. This does not mean you skip meals. You should have three main meals a day with two snacks. By swapping unhealthy foods for healthier alternatives, you could instantly make a better change to your diet.  You should also spread your calories out throughout the day to make sure you are having smaller portions over a longer period of time. This will help to speed up your metabolism.

4.  Keep Up The Good Habits – Once you have reached your target weight don’t stop, simply amend your eating and exercise habits slightly so that instead of burning extra calories, you are only burning off enough to maintain you current weight.


If you have been trying to lose weight for a while, be sure to check out Revival Boot Camp.

I was compensated for this post, but all opinions are my own.