My What?

Ok, so I've been super diligent about my food journal lately...I write down EVERYTHING (even the mints I eat after lunch) I eat on a daily basis and keep it in a small spiral at my desk. I jot down the CALS/CARBS/PROTEIN in each food item. (Calrorieking.com)I'm doing this 1) to really see what I'm digesting in my body on a daily basis, and 2) how much cals I eat in a daily basis and 3) in order to stay focused and motivated

Also, I'm still doing my bootcamps Monday/Wed/Thursday and some Saturday mornings, on top of this I try to run at least 2miles in the morning....well on weeks without camp....

I am super proud of myself and I think i'm a whole lot healthier, happier, energized and just all in all feeling great. (Yes a nut sometimes but I try not to get to head deep in the recording of it all and enjoy stuff).

But...I love nutrition and just wanted to share with you some facts....this might help in your efforts to shed a few pounds and get lean/tone for the bathing suit season thats right around the corner (Target has had their bathing suits out now for a good month and a half!!ahhh)

SO here you go, hope it helps and let me know how your routine is going!!

Calculating your BMR Female BMR= 655+ (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)

once you get your BMR, then you can chose from the following options on how many calories you need to fule your for a day.

Calories/Activity:
little or no exercise= BMR x 1.2
lite activity-sports 1-3 times/wk= BMR x 1.375
moderate- sports 3-5 times/wk= BMR x 1.55very
active-exercise/sports 6-7times/wk= BMR x 1.725
extremely active-exercise as a job or 2xtraining= BMR x 1.9

In order to lose weight and get fit:
3500calories= 1pound 75% is fat, and 25% is lean tissue

But it is suggested that Females do not go below 1200calories, and Males 1800calories a day!