Tanya Smith Personal Fitness Trainer 240.

643-4811

Getting Fit Getting Started

How Many Calories Do I Need?

Caloric needs will vary for each person, based on age, activity level, and goals. The following steps will help you to baseline and customize your caloric needs for weight maintenance, loss and gain. 1. Calculate your BMR- Your Basal Metabolic Rate (BMR) is the number of calories your body needs to maintain basic functions. BMR Formula Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years ) Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year ) 2. Calculate Your Daily Caloric Needs -- Your daily caloric needs should be calculated using your BMR and a factor of your daily activity level. To determine your total daily calorie needs, use the HarrisBenedict formula. Select your activity level factor from the table below. Health professionals recommend that daily caloric needs should never go below 1200 for women or 1800 for men. Harris Benedict Forumla: BMR x Activity Level Factor = Daily Caloric Needs

What Should I Eat?

Whether your goal is to maintain, gain or lose weight, make sure that 80% of your weekly calories are made up of nutritionally dense (hi-fiber, low GI, vitamin/mineral rich) foods. Foods to choose fruits, vegetables, whole grains, beans/legumes, nuts, lean meats and fish. Strive to achieve a 40-3030 ratio of carbohydrates, protein and fats. Foods to avoid or limit processed foods (including those with a high content of white flour, white rice, refined sugar and additives), sugary drinks and alcohol

8 Tips for Staying on Track: Food

1. Stay hydrated - water is best. 2. Limit late night snacking 1.2 1.375 1.55 1.725 1.9 3. Eat more frequently (every 2-3 hours) 4. Limit your portion sizes. 5. Keep a food journal 6. Allow yourself occasional treats. 7. Stay active. 8. Prepare meals ahead.

Activity Level Factor Sedentary (little or no exercise) Lightly active (light exercise/sports 1-3 days/week) Moderately active (moderate exercise/sports 3-5 days/week) Very active (hard exercise/sports 6-7 days a week) Extremely active (very hard exercise/sports & physical job or 2x training)

Tanya Smith Personal Fitness Trainer 240.643-4811

Getting Fit Getting Started

Foods to Choose
Complex Carbohydrates and Whole Grains Oatmeal (old fashioned), sweet potatoes, brown rice, barley, 100% whole wheat bread, 100% whole wheat bread, beans, quinoa, lentils, dried peas, edamame Vegetables broccoli, asparagus, spinach, dark salad greens, kale, swiss chard, collards, tomatoes, peppers (green, red or yellow), onions, mushrooms, cucumbers, zucchini, brussels sprouts, squash Proteins egg whites, whole eggs in limited quantities, whey protein powder supplements, chicken breast, salmon (wild Alaskan), turkey breast, top round or flank steak, lean ground turkey, fish, greek or low-fat yogurt Fruits grapefruit, apples, blueberries, cantaloupe, oranges, bananas, peaches, grapes, strawberries, pineapple, apricots, kiwi fruit, papayas, pears Fats walnuts, almonds, pecans, pistachios, extra virgin olive oil, flaxseeds, avocado Websites, Books and Articles of Interest 1. My Fitness Pal - (http://www.myfitnesspal.com) - An online fitness community with tools for tracking diet, workouts. Free to join and offers mobile update capability. 2. Super Natural Every Day: Well-loved Recipes from My Natural Foods Kitchen (author, Heidi Swanson) A cookbook featuring recipes using organic grains, vegetables and fruits. 3. Now Eat This! (author, Rocco Dispirito) Comfort foods recipes restructured to be healthy and tasty. 4. Power Foods: 150 Delicious Recipes with the 38 Healthiest Ingredients Healthy recipes from the editors of Whole Living magazine.

8 Tips for Staying on Track: Exercise

Getting in shape takes time. Set realistic goals for yourself and try not to feel discouraged if your body isnt changing as quickly as you would like. Of utmost importance: Keep a positive mindset. Affirm that you can meet your goals on daily basis. Hold yourself accountable for the activities and tasks that you know you should be doing to get there and you will! Here are a few that may help: 1. Try not to eat within an hour of a workout. 2. Avoid injury and fatiuge - Invest in good shoes! 3. Exercise at least 3 days a week. 4. Track your progress in an exercise journal. 5. Combine resistance (weight) training with cardio to maximize time and metabolism. 6. Weight train different muscle groups on alternate days. 7. Avoid plateaus and boredom by trying new activities. 8. Get your rest at least 7 hours of sleep a day.