I’m sure you’ve heard the saying, “a calorie is a calorie,” and that when weight loss is the goal, you can probably loose weight on a 1,200 calorie/day diet whether it is 1,200 Twinkie calories or apple calories. At this point, you might be thinking, “Cool! I’ll go on the Twinkie diet!”   Our bodies are smarter than that though, and I say, thank goodness. I know – I’m no fun at all . Last week at the grocery one of my kiddos held up a box of Twinkies and had the audacity to ask me to purchase them. I nearly burst a vessel in my forehead trying to restrain myself from smashing the box with my feet.

All calories are not created equally. Take a peek at the chart below:

Keep in mind that a carbohydrate is not necessarily bread. Veggies, fruits, and whole grains/seeds are also carbs (much healthier ones, I might add). Protein can be from meats, fish, tofu, beans, nuts, and eggs. Fats are what they are, and of course, they range from the unhealthy variety (full-hydrogenated vegetable oil), to healthy oils, such as olive, safflower, and sesame oil. Then, there are the dreaded alcohol calories from beer, wine, etc. Calories from alcohol decrease the amount of fat that the body utilizes for energy. Note: this is a bad thing, as we WANT to use fat for energy, since it packs more calories (9, if you read the chart above). Fat is your friend when it comes to energy. Remember that – in case I give a pop quiz. But alcohol inhibits the body’s use of fat for energy. Bad. That is what the “beer gut” is – excess fat the body can’t get rid of. For more on this, visit: Rochester.edu

Think about the calories you are consuming every day. You need a variety of foods, a variety of colors, and a variety of types of calories, and if you are trying to lose weight, make sure your calories pack a nutrient-dense punch. This means limiting refined sugars, unhealthy, saturated oils, and foods that are too easy for the body to break down, which is just about anything white (white bread, potatoes, snacks, crackers, and again, sugar). In fact, I often tell clients to count nutrients rather than calories. When you eat the way you should, the weight often takes care of itself.

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Being that it is summer, and there are vacations, kids home from school, camps, a lot of running around in circles…sometimes a workout is hard to knock out, even when intentions are high. When that happens, I have a 30-minute, total body workout that requires very little equipment, yet will leave you dripping in sweat. Wanna hear it?

Here it is…

You’ll need:  a set of 10 or 12lb wts (lighter if you like), a resistance tube

5-10 minute warm up @ 40-50% max heart rate

Set 1:

10-14 Burpees (also called pop squats)

3-way lunges w/ dumbbells: Start with weaker leg leading. Take one lunge forward, keeping core engaged, chin up, shoulders relaxed, load the front leg (i.e, quad is parallel to the ground), the push off front heal and allow glute of trailing leg to help pull you back to starting postion; then, repeat at a front diagnal, then to the side.  Repeat using same leg for 4-8 reps before switching legs.

Push-ups: As many as you can manage

Repeat circuit 3 times with 1-3 minute break before repeating. Try to complete each exercise and set with as little rest as possible, but also listen to your body!

Set 2:

Jumping jacks: 1 minute

Mountain climbers: 45 seconds

Bicycle crunch: 30 seconds

Repeat circuit 3 times.

Set 3:

Walking lunges with 12lb wts: 10-14 reps

Using resistance tube: 1 set bicep curls, 1 set overhead press, 1 set low rows (each set to fatigue)

Side plank: hold as long as you are able

Repeat circuit 3 times.

Follow up with stretching and more core work if you like.

* Note: Blue Sky Gym and the author disclaim any liability for any injury, physical or emotional, suffered during or as a result of exercise or activities recommended. As always, you should use common sense and consult your health professional before beginning any exercise routine or program.

Stumbled upon a few deals I’d like to pass along:

20% off planners!
For all of you planners out there (you know who you are, planning each workout weeks in advance), get a head start on school year planning at MomAgenda. MomAgenda is offering 20% off small School Year books (use code: schoolyearsmom) Visit MomAgenda.com, offer expires 7.31.2011

*P.S. I LOVE MomAgenda planners. Seriously, love them – totally created by moms, for moms. Enough said.

EatingWell magazine has a new book out: EatingWell 500-calorie Dinners for $22.45 (10% off the regular price). While you are planning workouts in your new MomAgenda planner, you can plan your meals too!
Visit EatingWell.com

Finally, have you noticed coffee prices lately? They are crazy! MamboSprouts is offering free coffee for a year, delivered right to your door (runner ups get a 3 -month coffee of the month subscription). To enter, visit shop.equalexchange.com And don’t forget, MamboSprouts is your place for health food coupons!