Categorized as: NUTRITION

How’s your urine color?

By: Kirk K.
Summer is in full force. That means your sweat output at the gym is in full flow! I’ve been asked many times how much water should you drink to stay hydrated. There is no simple answer. So much depends on your size, body composition, activity level, sweat output, age, etc. Many people will tell you to drink “X” amount of water in ounces; often times figured by multiple calculations.
Let’s say you’re trying to stick with 145 ounces of water a day…Are you ever going to measure that? Probably not!
We’re not simple machines that require four quarts of oil. We are infinitely complex beings that use water for every process in the body. When in doubt, it’s better to drink more water than less water.
 Here are some symptoms of dehydration:
  • Thirst
  • Dry mouth, dry nose
  • Fewer trips to the bathroom
  • Headache
  • Light-headedness
  • Muscle Cramps
  • Irritability/Confusion
The simplest way to know your hydration level is your urine color. If your pee is orange, you need to drink lots of water! If your urine is barely colored, you’re doing fine and don’t have to consume very much water.
The chart below is a good reference for your hydration level. 
Don’t make your water consumption over-complicated. Read the signs of your body (urine color, thirst are the big ones) to determine how much water you should drink. Learn more here about dehydration.

Avoiding the Easter Meltdown

By Kirk K.
Below I’ve listed the most popular and delicious Easter treats.
I’ve also charted how many calories you burn per burpee. This gives you a good idea of just how much calories are packed into these bit sized “treats”. 
1) Reese’s Peanut Butter Egg – 180 Calories
2) Mini Cadbury Creme Egg – 170 Calories
3) Peeps Marshmallow Chick – 140 Calories
4) Hershey’s Milk Chocolate Bunny – 170 Calories
5) Coconut Nests (Russell Stovers) – 160 Calories
6) Whoppers Robin Eggs – 190 Calories (24 pieces)
7) Jelly Belly Beans – 140 Calories (1.4 oz)
To give you an idea, if I have 2 Reese’s Eggs, 2 Coconut Nests, 1 Cadbury Creme Egg (all my favorites) on Sunday, that would equal 850kcals.  
I weigh 190lbs and burn 1.51 kcals per burpee. 850 kcals divided by 1.51 kcal/burpee = 563 burpees!
That’s something I’m not going to burn off anytime soon. If you are going to indulge over Easter weekend, indulge with foods that have actual nutrition than these calorie-dense-nutrient-void treats.
Remember, it’s okay to have some treats. What’s not okay is going off the Peep-end.
Happy Easter!

The Secret To Weight Loss

The secret to weight loss is there is no secret.

The truth is that all weight loss programs have one deciding factor that connects them all and that’s The Calorie Deficit Method.

The science of weight loss goes like this: First you must calculate your BMR (basal metabolic rate) and multiply that by your Activity Level. This gives you your TDEE (Total Daily Energy Expenditure).

The science of weight loss goes like this: First you must calculate your BMR (basal metabolic rate) and multiply that by your Activity Level. This gives you your TDEE (Total Daily Energy Expenditure). This is what you need to survive and not pass out while exercising. If done consistently you will be able to maintain a healthy weight. To lose weight you will need to decrease your TDEE by 10-20%. That’s a safe, sustainable, and manageable form of weight loss. But don’t worry you won’t need to remember any of that. That’s what online Macro Calculators are for (link).

The real reason why people don’t lose weight is because they are very inconsistent when it comes to following this principle. We call them “Weekday Dieters”, they are able to maintain a small caloric deficit throughout the week but as soon as the weekend comes they fail miserably.

No amount of weekday starvation is going to make up for a terrible weekend lifestyle. Consistency trumps intensity every time.

Maybe the secret to dieting is consistency??

If you want more information about our Weight Loss Program visit our website: