This Is All For Me🌙

(week total = 696 calories)

you can replace something you don’t have for something else (just keep the calories similar)

Monday ☁️🥛 white

- breakfast ½ apple (40,5)

- lunch ½ apple (40,5)

- dinner 1 cucumber (24)

- total = 105 calories

Tuesday ✨🍋 yellow

- breakfast 1 banana (108,5)

- lunch 1 banana (108,5)

- dinner ½ cup of corn (66)

- total = 283 calories

Wednesday 🌪 fast

Thursday 🍊📙 orange

- breakfast ½ orange (31)

- lunch ½ orange (31)

- dinner 1 carrot (26)

- total = 88 calories

Friday 🌹🍒 red

- breakfast ½ cup strawberries (21,5)

- lunch ½ cup strawberries (21,5)

- dinner ½ red pepper (16)

- total = 59 calories

Saturday 🦋💦 blue (purple)

- breakfast 10 blueberries (8)

- lunch 10 blueberries (8)

- dinner 10 raspberries (24)

- total = 40 calories

Sunday 🌵🥝 green

- breakfast ½ cup grapes (57)

- lunch ½ cup grapes (57)

- dinner 1 cup lettuce (7)

We have all seen those cute “easy 100 calorie workout” posts. But sadly, those calories burned aren’t always accurate to what your weight it. A person who weighs 180 pounds is going to burn more calories than someone who weighs 135 pounds. So I’ve done the math behind how to get a perfect count

KEY THINGS TO REMEMBER

• Each workout has their own level of intensity which will therefore burn different amounts of calories

• To get an accurate count, each exercise must be done for a full minute without stopping.

HOW TO CALCULATE

• Each exercise below has a matching decimal

• Take the decimal associated with whatever exercise you did and multiply it by your current body weight

• That number will tell you how many calories you burned in one minute of that exercise

Squats~ .096

Push-ups~ .037

Crunches~ .022

Planking~ .022

Jumping jacks~ .037

Arm Circles~ .007

Mountain climbers~ .059

Lunges~ .059

Donkey/Back kicks~ .030

Walking~ .014

Running/sprinting~ .096

Stairs/ Stair climber~ .044

Weight Lifting~ .022

Box jumps~ .096

Burpees~ .059

EXAMPLE

For a 135 pound person- one minute of burpees will burn roughly 8 calories a minute

For a 180 pound person- one minute of burpees will burn roughly 11 calories a minute