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BURNINGC A L O R I E SOVER THE Holidays

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OH NO!

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BURNING CALORIES OVER THE HOLIDAYS

THE HOLIDAYS ARE

B A C K

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THE HOLIDAY PREPARATIONS

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THE HOLIDAY “RECOVERY”

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BURNING CALORIES OVER THE HOLIDAYS

AND THEN ...

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OMG

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BUT WAIT ...

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BURNING CALORIES OVER THE HOLIDAYS

TO AVOID THIS ...

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BURNING CALORIES OVER THE HOLIDAYS

AND ACHIEVE THIS ...

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LET’S FIGURE OUT HOW MUCH EXERCISE IS NEEDED ...

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TO BURN OFF THOSE HOLIDAY CALORIES!!

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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BURNING CALORIES OVER THE HOLIDAYS

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