Fitness Resources

Month: November 2015

Health Benefits of Resistant Starch

pile-of-oatmealWhen you hear the word “starch,” what are the first thoughts that come to mind? Carbs. Glucose. Blood sugar spikes. High insulin levels. Post-workout glycogen resynthesis.

While some of that is true, it’s time to think outside the box and explore the world of resistant starch (RS) and its many health benefits. What is Resistant Starch?
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Meal Replacement Shake

replacement shakeWhen you need to cut calories or you need a nutritious on-the-go meal, grab a Meal Replacement Shake. Meal Replacement Shakes have a 1:1 protein-to-carbohydrate ratio, which studies show supports weight loss and sustained energy. And since they’re loaded with 24 grams of easily digestible protein, 26 vitamins and minerals and just 220 calories per serving, you’ll satisfy your rumbling tummy, feed your muscles with high-octane fuel and give your body wholesome nutrients for a healthier you. Meal Replacement Shakes also work great as part of the Metabolic Nutrition Systems (MNS®). Read More

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Find out your daily calorie requirements (BMR)

Find out your Basal Metabolic Rate (BMR)

● Male: BMR = (10 × ___________) + (6.25 × ___________) – (5 × ___________) + 5
Weight (kg) height (cm) age (yrs)

● Female: BMR = (10 × ___________) + (6.25 × ___________) – (5 × ___________) – 161
Weight (kg) height (cm) age (yrs)
Pounds divided 2.2 = (kg), one ft. = 30 (cm)

Your BMR: ___________

Account for your activity level
● If you’re sedentary (little or no exercise) = 1.2
● If you’re lightly active (light exercise/sports 1-3 days/week) = 1.375
● If you’re moderately active (moderate exercise/sports 3-5 days/week) = 1.55
● If you’re very active (hard exercise/sports 6-7 days a week) = 1.725
● If you’re extra active (very hard exercise/sports and physical job or 2x training) = 1.9

Total Calories Burned =  Your BMR __________ × Activity level________________

Total Calories Burned: _________________

Allowable Daily Intake:Total calories burned _____________________ – Desired calorie deficit _____________________