Tips to avoid gaining extra weight during the Holidays!

Tips to avoid gaining extra weight during the Holidays!

Americans consume over 4500 calories just on Thanksgiving Day! Then, all the holiday parties start andrun right into Christmas and New Year’s festivities. Why waituntil January 1st to set your New Year’s fitnessresolutions like most of us do?

Try these little tips to get you through the holidays:

  • Try to avoid too many appetizers before your meal. Cheese/Crackers and other snacks have a high amount of calories. Plus, they leave you feeling full and not hungry for the good stuff!
  • Dish up smaller portions – use smaller plates to control your portions. Avoid paper plates. Research has shown if you use a heavy plate you trick yourself into thinking you have a lot more food on your plate.
  • Drink a lot of water before and after your meal. This will help you feel full.
  • Take a quick walk after your meal and avoid sitting down.
  • Keep up with your fitness routine. During the holidays, everyone seems to find excuses to skip the gym or fitness class! Keep your same routine. You need to be consistent to burn off all the extra calories you will be consuming.
Learn to fall in love with Indoor Cycle Classes

Learn to fall in love with Indoor Cycle Classes

Just the thought of sitting on a stationary bike in a dark room for 45 minutes probably turns your nose up at indoor cycling, right? Don’t give up so easy!

Learn to fall in love with Indoor Cycle Classes

This class gets your heart rate up, is highly motivating and a great way to escape from your stressed out day plus riders usually burn fro 400-600 calories in a 45 minute class.

Are you still not convinced? Here are some good reasons to give it a try.

  1. You will get a high energy workout with an instructor giving out 120% the entire class, and keep you motivated the whole ride.
  2. You will get lost pedaling to awesome music! The ride is all about the music, once the music starts playing and the lights go dim; it’s just you staying to that beat! You might even find some new music you can download at home!
  3. It’s not just a leg workout! When you are up out of the saddle and climbing a hill your core is engaged so you get a great abdominal and lower back workout. Not to mention some classes we use a 4 lb. weighted bar to do upper body exercises. “Don’t worry you legs get a break.”
  4. Burn Baby Burn: Most riders burn 400-600 calories in the class and the great thing about spinning is that it is low-impact! Easy on your knees and joints.
  5. You will leave feeling ALIVE! After 45 minutes of those endorphins kicking in, sweat dripping of your body, and stress leaving your body, you will be ready to come back for more!
  6. It is for everyone! We welcome all levels of fitness and first timers to cycle. All classes we encourage riders to go at their own pace!
Learn to fall in love with Indoor Cycle Classes

Kari Kardio has over 15 Cycle Classes a week. Check out the schedule at karikardio.com

Benefits of HIIT (High Intensity Interval Training)

Benefits of HIIT (High Intensity Interval Training)

What is this HIIT workout that is the latest buzzword in fitness? These workouts consist of high-intensity bursts of activity followed by a less intense exercise or even a recovery or rest period.

Benefits of HIIT (High Intensity Interval Training)

A good example is to do 20 seconds of squats (with or without weights) and as many repetitions as possible in the 20 seconds. Then take a 10-second rest, and repeat for a total of 8 rounds and it is only 4 minutes long!

What are the benefits of this type of training?

  1. Burn more fat and calories since you are putting your body into hyper drive by increasing your heart rate and asking more and more from your body.
  2. Great for your Heart! By getting your heart rate up in an anaerobic zone “where it is hard to talk” gives you that cardio training which makes your heart work harder.
  3. Keep lean muscles and loose fat! By doing a HIIT training workout with weights, you will keep lean muscle mass as opposed to a long steady run where you tend to loose muscle.
  4. Workout in less time! By training at a high intensity, you do not have to work out for 1-2 hours in the gym. With interval training, you are pushing yourself as hard as you can go in a shorter amount of time.
  5. Does not require a gym! That’s right, you can do body weight exercises with the timed intervals! Example: squats, lunges, push ups, all can be done with no equipment, just your body weight!
  6. It’s fun and never gets boring. By switching up the time, duration and exercises, you never get bored with this workout! And you are guaranteed to get results!
Benefits of HIIT (High Intensity Interval Training)

Kari Kardio offers these type of HIIT Boot Camp classes at 12901 McGregor Blvd, Fort Myers, FL 33919 or visit their website karikardio.com

Calories in VS Calories out!

Calories in VS Calories out!

When it comes to eating and working out to lose fat and gain lean muscle, 80% of it is your diet and 20% is your workout!

Let’s keep it simple and go back to the basics of CICO “Calories In Calories Out.”

This is an eating plan that requires you to first determine how many calories a day you need to maintain your weight and then subtract 500 calories per day for every pound of weight you would like to lose in a week. Example: 3500 calories = one pound of fat. So to lose a pound a week, you would eat 500 less calories a day.

There are free online tools such as Body Weight Planner that will calculate this formula for you.

Now let’s add some exercise to this formula. Let’s say you do a spinning class 3 days a week and a Boot Camp class 2 days a week. You calculated from your fit bit or other tracking devices that you burn 500 calories in these classes. Great! You now have a deficit of 3500 calories for the entire week!

Is this healthy? It is if your calories are clean! Vegetables, fruits, whole grains, lean proteins, and low-fat dairy. Remember to be mindful of not eating whatever you want; it is essential you get the right nutrients.

What is so hard about this? Tracking the calories is very important as well as the quality of food.

Once you achieved your ideal weight and % of body fat you can Maintain!

If Calories in = Calories out then….= Maintenance!

Cape Coral Police Department Announces the 12th Annual Cape Cops 5K

Cape Coral Police Department Announces the 12th Annual Cape Cops 5K

Cape Coral Police Department proudly announces the 12th Annual Cape Cops 5k Run/Walk & Kids Fun Run.

Please join us on Saturday, May 19th, 2018 at the Cape Coral Yacht Club.  Register with the printable application, or online at:

www.ftmyerstrackclub.com

Download the application here

All participants will receive a medal for their participation in the race once they cross the finish line.  All participants will also be able to enter in our FREE raffle for many prizes, including:

Gift cards, merchandise, and….

TWO ROUND TRIP TICKETS ON THE KEY WEST EXPRESS!

Thanks to our many sponsors:

  • I Ragazzi Pizza, Inc.
  • Concordia Condo
  • Jason Deli
  • Downtowner Car Wash
  • The Bagel Factory
  • Coca-Cola
  • Sun Harvest Citrus
  • Belk
  • Sam’s  Club
  • Hi Def Printing
  • Around the Clock Fitness
  • Ft. Myers Track Club
  • Snyderman Shoes
  • Wellness Committee
  • Next Level Church
  • BJs

We are looking forward to our best race yet!

Cape Coral Police Department Announces the 12th Annual Cape Cops 5K

 

March is Bicycle Month in Florida

March is Bicycle Month in Florida

The Cape Coral Police Department wants bicyclists and motorists alike to be safe while riding or driving in Cape Coral. March is Florida Bicycle Month, and the department is teaming with the Florida Department of Transportation to educate people about ways they can stay safe on the roadways.

THE CAPE CORAL POLICE DEPARTMENT WANTS TO REMIND YOU THAT:

  • Bicyclists must ride with the flow of traffic on the roadway (same direction).
  • Always wear a properly fitted helmet when riding a bicycle.
  • Pedestrians and bicyclists should not wear headphones or talk on their cell phones.  
  • Pedestrians and bicyclists should cross streets at marked crosswalks or intersections when possible and obey traffic signals such as WALK/DON’T WALK signs.
  • Bicyclists should have their bicycle equipped with a white light on the front visible from a distance of 500 feet and a red light visible from a distance of 600 feet, between sunset and sunrise during operation.
  • Bicyclists operating on the roadway are subject to obeying all traffic control devices to include stop signs and lighted traffic signals.
  • Bicyclists operating upon a sidewalk or crosswalk shall yield the right-of-way to any pedestrian.

SOME UNSAFE DRIVER BEHAVIOR ASSOCIATED WITH PEDESTRIAN AND BICYCLE VIOLATIONS, CRASHES AND FATALITIES INCLUDE:

  • Speeding (5 MPH can make the difference between types of injuries)
  • Failure to stop for red lights or stop signs
  • Failure to yield to pedestrians and bicyclists
  • Distracted driving
  • Blocking crosswalks
  • Turning on permitted light (green signal) but not looking for pedestrian properly crossing in a crosswalk- Right and Left turn crashes with pedestrians.

Information based on the following: Florida State Statutes F.S.S. 316.130 Pedestrians; traffic regulations (1 through 18) and F.S.S. 316.2065 Bicycle regulations (1 through 19).

Proclamation from Florida Governor Rick Scott

Florida Bicycle Month Poster

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