Happy March, Friends…it’s suppose to warm up this weekend here in Michigan…Bring it on! I hope this finds you healthier then the day before. I have been thinking about patterns and realized that everything is based on a pattern. I, like a lot of Americans have lived an unhealthy pattern. If you pay attention to Bob, one of the “Biggest Loser” trainers he said to be healthy the pattern is “Fuel -> Move -> Rest. For me it was always Move -> Rest -> Fuel -> Rest some more. So I had it wrong.

Our church is having a diet and nutrition course for the next few weeks. I am learning a lot and thought I would share with you all what I have learned in just one session.

To stop cravings – eat every 3 hours small meals that include protein.

Exercise: How much and how long – You only need 30 minutes a day of cardio. Cardio is simply raising your heart rate higher then your sitting heart rate. Here is something interesting… you do not need to do 30 minutes in a row. I never seem to fit in 30 minutes a day then felt bad but if you do 3 – 10 minute work outs or even if you start out doing 5 minutes – 6 times a day that works! You can jog in place, jump rope, dance, rebound or anything that will get your heart rate above your sitting rate even… sex… LOL. OK, now run home and tell your husband its exercise time!

You need 1 hour each week strength training – it does not take very many pounds for strength. 2 – 5 pound weights is great! Carry a weight in your car and do bicep curls driving…ummm… one arm at a time! You can use soup cans or water bottles. I say use water bottles that you refill then after you are done doing reps, drink the water!

You need flexibility every day – stretching, bend touch your toes when you get out of bed, stand up from your computer. Practice flexibility anytime. Just get some stretching in wherever you can. That’s it to stay fit.

It’s best to exercise …ANYTIME! Morning does revs up your metabolism and helps keep it going all day.

The figure below is how to figure out how many calories you need to lose 1 pound a week just by your food intake. **Add exercise and you lose more!

1. Add 655 to this calculation 4.35 X Weight in Pounds
2. Add your answer to this calculation 4.7 X Height in inches
3. Subtract your answer to this calculation 4.7 X age
4. Subtract 500 calories

This equals the number of calories you need to take in each day to lose 1 pound a week. Not doing anything but this formula you could lose 52 pounds a year!

My weight is 278, Height 69 inches and I am 41
655 + 1209.3 (4.35 X 278) + 324.3 (4.7 X 69) – 192.7 (4.7 X 41) – 500 = 1495.9 calories a day. (1500 is close enough!)

To figure out how much water you need to drink a day it’s your weight divided by 2. My weigh is 278, I should be drinking 139 oz of water a day… whoa sure will be pee’n a lot! That’s over a gallon a day! That is hard to see doing but I think I will make it a goal to drink a gallon of water a day… Or lose weight so I don’t have to drink that much!

I hope this helps you with your weight loss journey. Start with figuring out your resting heart rate add a little more movement every day and before you know it you will have worked yourself up to 30 minutes of cardio a day. I will close for now…

Until next time… Camille from Michigan