It's Wacky Wednesday at My Etsy Shop!

Receive 15% off anything in my store! Enter the code: WACKYWEDNESDAY15 when checking out. And remember ... shop with me and your shipping is free! Click My Etsy Shop to get you there!

Be blessed!

Karen Burden-Harris aka "Sewfunfitness"

Just Listed on in my Etsy store: Team Spirit Fringe Unisex Hats

http://www.etsy.com/shop/Sewfun58

Check out my Fun and Sassy Hat on Esty!

http://www.etsy.com/listing/62611633/fun-and-sassy-hat-pinkgreen

Going Back To School!!!

I just received the news!

I have been accepted and will be attending IWU to pursue my BS in Accounting!!!! 

Classes start December 8th! I need school supplies :o)

It's kick my own butt month with intense workouts!

Hey everyone! I have changed the name of the group to reflect the new challenge. Whatever work-out you do this month, make sure it's Intense and makes you want to cry for mercy! Let's make it count this month, shall we?

Today it was Hip Hop Abs® > Level 2: Total Body Burn. Can I cry now? Ouch!!!

It's Bazaar time again in Medina, OH!

I'm switching hats ... That's right it's Bazaar time in Medina, OH! Yours truly will be set up both days to meet your alteration and repair needs. In fact ... you want to be there Friday to get your instant $10 off any alteration or repair (one per customer please). There are a few vendor tables left. Contact: Mrs. Burden @ 330.576.6361 or 330.319.0557 for more information. I look forward to seeing you there!

My personal October Power Challenge Half Way Through:

My personal October Power Challenge Half Way Through:
I weighed and measured on day one and will not do so again until day 31.
My progression through is challenge has been amazing. I feel so good!


Total Steps to date: 165,852
Total Water Intake to date: 1696 ounces
Total Boosters Done to date: 5440
Boosters Done:
Push-ups: 205
Squats: 1,170
Crunches: 2,225
Tricep Push-ups: 70
Overhead Press: 165
Bicep Curls: 365
Tricep Ext: 145
Overhead Tricep Ext: 95
Lunges: 1,000


When this month is over …. man oh man!

October Power Challenge Day 1

My personal October Power Challenge starts today! For the month of October I will:


Take 10,000 + steps per day

Drink 100 + ounces of plain water per day

Do 10,000 + Boosters during the month of October (boosters are sit-ups, push-ups, squats etc.)

Day 1

Steps = 10,170

Water = 120 ounces

Boosters = 360 (50 push-ups, 150 squats and 160 lunges)

When this month is over …. man oh man!

Hello Body Gospel! Low impact and just what I need :o)

I did Body Revival yesterday with no adverse side effects. I really like this program. There is a group prayer before the and after the workouts. The music is amazing and it’s easy to forget about any problems or concerns of the day. I felt so uplifted after working out, that I could have done another one. But, I didn’t. I will continue to use this program until my surgery date or for as long as there is no pain from over exertion. So, I’m back to paying dues lite and easy :o)


My Shakeology Mix of the Week: Yummy!
1 Scoop Greenberry Shakeology
1 Scoop Shakeology Fiber Boost
1 Tb Jif Natural Peanut Butter
3 oz. Banana
3 Ice Cubes
8 oz. Cold Water

RevAbs On Hold ... Oh What Sorrow!

I will have to put my beloved RevAbs on hold for about about 2 months. I will be undergoing abdominal surgery in the next few weeks and will not be permitted to do any abs workouts until an okay from the doctor. I will have to pay my dues via walking for now. I am however very pleased with the results from the RevAbs program.

Weight Down: 23 pounds
Waist Inches Down: 4.5"
Body Fat Down: 12%
BMI Down: 3.9

Maybe the doctor will okay me for TurboFire! I hear it's a lot of fun. We'll see :o)

Drink water, eat clean and do some sort of workout today! I'm walking!

RevAbs - Phase 3 Day 25

Enjoyed yet another great Full Throttle workout! Burned 720 calories in 46 minutes. Gotta love workouts that produce results like that. Have you Paid your Dues today?

RevAbs - Phase 3 Day 22

It’s been a while since I posted. Nevertheless, dues are yet being paid in full! Getting ready to pay some now … have you paid your dues today? Be true to yourself and do what needs to be done.

RevAbs - Phase 3 Day 13

Paid dues and made sweat deposits (779 calories burned in 44 minutes) to the El Capitan! Was sporting the 25’s on the bent over rolls in Full Throttle Abs. Sweet!

RevAbs - Phase 3 Day 10

Aren't these totals pretty?

Burned 755 calories with RevAbs Full Throttle Intervals!!!

RevAbs - Phase 3 Day 9

Paid dues in full and burned 906 calories in 48 minutes! Yeap, I had to look at my HRT watch twice! Soon as my HRT drops below 100, I'm making a big glass of Shakeology and I'm adding 2 bananas this time. I need to replace the sugar I incinerated :o)

RevAbs - Phase 3 Day 4

Paid dues today and burned 874 calories doing RevAbs Full Throttle Abs! I love this workout. It's a bear, but so much fun! Four Rev Zones doing Ginga! Yep, I was in the Zone :o)

RevAbs - Phase 3 Day 2

Just finished the hardest workout in the RevAbs Program ... Full Throttle Intervals! I ran to make a full glass of the Results and Recovery Formula! I kid you not! After the first round (4 total) my heart rate stayed in the 150 -160 zones. Had to bring out the SelectTechs for this workout and I can feel them. Burned 796 calories in 50 minutes. I'll sleep good tonight for sure. Mercy!

RevAbs - Phase 1 & 2 Results! Phase 3 Begins!

I finished my 3 day Shakeology Cleanse Saturday evening. I only lost 3 pounds, but I wasn't that concerned about that. I wanted to see how good I would feel. I was not disappointed, at all! I feel wonderful!!! I plan to do this at least 4 times a year :o)

My stats for the first 2 phases of RevAbs are:

BF - down total of 12%
Waist - down total 3.5 in.
Weight - down total 15.2 lbs.
BMI - down total of 2.6

My total body inches lost are 11.5 inches all over.

I absolutely love RevAbs! I'm starting Full Throttle today, then plan to do Turbo Fire when I finish. A big thank you to everyone doing this with me! Let's keep it going, shall we :)

Hugs to all!

And the winner is .....

Previously posted: The goal is a size 10. The outfit will be one of the three listed.  The deadline is Thanksgiving 2010. Please vote and leave a comment so I can keep track. If the goal is not met by the deadline, this outfit could be yours.

Thank you! The votes are in and the winner outfit is pictured!

I will be making the Jacket in Black and Gold and the Skirt in Black (below the knee length). The plan is to cut out all the pieces this weekend. I will post pics as I progress with each inch lost from my waist (goal is to lose 8 inches off the waist) until the outfit is completely done. Can it be done? Oh Yeah!

RevAbs Day 85!

I just can't say enough about this workout program! You need to try it, if you pay your dues ... you'll get results. So let it be written, so let it be done.
Weekly update:
Weight down 1 pound
Waist down 1/2 inch
BF% same
BMI down .2
Finished doing Power Intervals 2 and burned 598 calories!!!

Having Baby Back Ribs, Baked Potato and Mixed Veggies for supper. I'll have to get a couple of walks between meals to burn that off :o)

Which Outfit Should It Be?

The goal is a loose size 10. The outfit will be one of the three listed. Sorry about the pics, tried to get them clearer. The deadline is Thanksgiving 2010. Please vote and leave a comment so I can keep track. If the goal is not met by the deadline, this outfit could be yours.

Week 11 Results!

My results from last week are ....

Weight down 2 pounds
Waist same
BF% same
BMI down .4

I am so loving my results!!! Planning to continue the journey with "Full Throttle" starting June 7th! Then maybe, just maybe do a second round of all :o)

Rest Day

Although it is a rest day, I walked after meals and burned 359 calories. I'm working on being a loose size 10 by Thanksgiving. I have an outfit that I will be putting together on this blog (size 10). I'll add to the construction of the outfit each time I lose an inch off my waist. I have 8 inches to lose from my waist to fit the outfit. I have the pattern that I want to use, but I still have to pick out my fabrics. When I get that done, I'll cut it all out. I'm thinking of making small video clips to go along with it. We'll see. I'm getting really excited about this!

RevAbs Day 76

I think Rev It Up Cardio is one of my favorites!!! Burned 760 calories working the legs and butt! Pay your dues and reap the rewards.

RevAbs Day 73

Worked out hard, sewed hard, ate clean, drank 10 glasses of water ... Now, enjoying some down time with a tall cold glass of chocolate delight aka shakeology while getting a neck, shoulder and head massage ... Don't Hate :o)

RevAbs Day 71

My goal is to be able to wear a loose size 10. I found a pattern that I like and I'm leaning towards cutting it out and sewing parts together and posting the pics whenever I lose an inch off my waist. I still have 8 inches to go. I think I'll do it :o)

Well, I just finished the dreaded Fat Burning Abs and burned 691 calories! I finally figured out how to do the sprawls without slamming my face into the floor! It was hard to keep up and my heart rate jumped to 98%, but I did it and I lived to tell.

So, here are my results thus far!

Weight down total 8.6 lbs
Waist down total 2.5"
BF% down total 8%
BMI down total 1.4

RevAbs Day 69

EXERCISE TOTALS for May 2-8

GOAL: 6010 calories

BURNED: 6721 (112%)

Tomorrow is a REST day!!!!!!

Strength and Endurance / Merciless Abs = 913

Walking after meals = 332

Total Burn Today = 1245!

RevAbs Day 68

I cannot express the relief of a tall glass of Results and Recovery Formula after a killer workout like

Rev It Up Cardio!!!! Burned 760 calories!!!

I got this tip from my daughter, walk briskly for 10-15 minutes after each meal. Also drink a glass of water before and after each meal. I have lost 3 pounds in three days and this is the only thing I've changed. I still do my RevAbs, but by walking after each meal gets me to my 1000 calories a day faster.

Burned 524 calories today walking in 15 minute increments.

Total Burn ... 1284

RevAbs Day 67

I just love Power Intervals 2! Burned 590 calories, then burned 425 walking! I've been able to get my 1000 calorie burn every day this week. So far I have 4192 calories burned for the week. Eating clean and drinking at least 100 ounces of water each day are paying off.

RevAbs Day 66

I am WHIPPED! Paid dues and burned 856 calories doing

Strength & Endurance and Merciless Abs!

What a workout! Going to sleep good tonight, for sure!

RevAbs Day 64

Just finished paying dues! 586 calories burned doing Power Intervals 2. What a great workout! If the Backsweat Police were near by ... I would be arrested :o)

RevAbs Day 62

Well, I really didn't feel like working out this evening. I just wanted to lay down and go to sleep. I am so glad I pushed through the don't feel like its and did it anyway!

Now for a tall glass of Greenberry Shakeology mixed with a 1/2 scoop of vanilla whey powder, banana, Vanilla Probictic Yogurt and 12 ounces of cold water and ice to taste. Yum!

RevAbs Fat Burning Abs 45 min.   621 
Zumba 20 minute workout 20 min. 421 
Total Calories Burned..................1044 Oh, what a feeling!

RevAbs Day 61

Gotta love that Rev It Up Cardio! Burned 717 calories! WooHoo! Burned an extra 409 calories doing 20 minutes of Zumba. After a short rest it will be time to do more sewing!

RevAbs Day 60

Was able to work out and keep all my food down. Burned 924 calories with Strength and Endurance and 144 calories walking. Seeing and feeling great results. Was able to stay on point with my eating and water intake.

RevAbs Day 59

Didn't feel good this evening, but pushed through it. Burned 698 calories with Power Intervals 2. After a little Pepto and a cup ginger tea, I feel a lot better. Walked and burned 342 calories. Not gonna let a little stomach bug keep me down!

RevAbs Day 58

Rev It Up Cardio ... 627 calories burned. Used my Urban Rebounder to burn an extra 414 calories to take me over the top! Feels good to pay dues.

RevAbs Day 57

This will be a tough week. Dues paid with 972 calories biting the dust. Still had calories I could eat, but it's too close to bedtime. Have you paid your dues today?

RevAbs - Week 8 results are in!

Weight down 2 pounds Waist down 1/2 inch
Body Fat down 1.9%
BMI down .4
Calories Burned - 6355

What a great week!

Rest Day

Did P90X / X-Stretch this evening and I feel great for doing it. RevAbs is a challenging workout program. It's a good idea to do a good weekly stretch. You'll be glad you did.

RevAbs Day 55

Rev It Up Cardio ... KICKED MY BUTTTTTT!!!!!!!!! I never thought I would be so happy to do jumping jacks! What a relief! Burned 783 calories in 44 minutes, then did a little Zumba for 20 minutes and burned another 314 calories. I'll sleep good tonight for sure!

GOAL: 6016 calories


BURNED: 6355 (106%)

RevAbs Day 54

Finished with today's sewing projects!!! Paid dues this evening by working out to the tune of 1079 calories burned! Ate super clean today and drank 120 ounces of water. Using a tip from my daughter; I've been able to drink more water if it's warm to almost hot. I haven't had a glass of cold water in over a week and I've noticed my ankles don't swell like before. Feeling mighty good!

RevAbs Day 53

Worked most of the day behind the sewing machine, but was determined to get my workout in at all cost. Burned 1068 calories doing Fat Burning Abs (656) and Zumba (412). Goal is to burned at least 1000 with each workout session. Eating clean and getting all my water does a body good.

RevAbs Day 52

The pain of it all! What a great feeling! Burned 896 calories doing Strength & Endurance / Merciless Abs! Burned 149 calories with a walk. Total calories burned today ... 1045! My abs are on FIRE! Time to eat!

RevAbs Day 51

Wow is all I can say about Power Intervals 2! I really like this workout! Burned 652 calories in 37 minutes, then burned another 391 in 23 minutes. Total burned in 60 minutes was 1043! How's everyone doing?

Water intake ~ 96 ounces!!!!

RevAbs Day 50

What a workout! Phase II is no joke. I will have to dig real deep to get through this phase.

Burned 586 calories with "Fat Burning Abs" and 437 with "Zumba" for a total of 1023 calories.

RevAbs Phase II Begins Today!!!!

Results of Day 1 - 49

Weight: down 4 pounds
Waist:   down 2"
BF:       down 6.1%
BMI:    down .07

Results could have been much better, if I had stayed focused and not gotten off track. I'm even more driven to succeed in having a better report each week.

Starting Phase II this evening with "Fat Burning Abs"

RevAbs Day 45

So glad to be home after a great week on the road being with family. Time to get back on track.
Burned 466 calories doing Power Intervals and 537 calories doing extra cardio, for a total of 1003 calories burned.

Challenge to self:

• Burn at least 1000 calories from exercise each day.
• Get at least 8 - 8oz glasses of water each day.
• Eat as clean as possible

RevAbs Day 36

Paid dues and burned 528 calories! I needed that workout. I ate super clean today. Will post week 5 results tomorrow. Woke up bloated from too much sodium (yesterday's ham).

RevAbs Day 35

Paid dues and burned 498 calories in 35 minutes.

RevAbs Day 33

Had Swiss Oatmeal this morning to start my day! Love this stuff! I added some fresh pineapple and 3 crushed almonds and a scoop of Shakeology fiber to it and I’ve been going all day. Boy do I feel light :o)


Paid dues today and burned 656 calories. Eating right and exercise works wonders!

RevAbs Day 32

According to Brett, aka El Capitan, aka The Dues Collector "If you want life long results, you've got to be committed." So, check your nutrition, and be committed to working out and getting your water. Paid dues: calories burned ... 1258.

I still have time to get the rest of my water in.

My nutrition was dead on!

Have you paid your dues today?

RevAbs Day 31

Paid dues twice today and burned a total of 835 calories!

Power Intervals … 578
Weight lifting …… 257

Ate mostly clean ... visit with the parents, need I say more? Hence the double workout :o)

Challenge: Finish the week with clean eating and plenty of water.

RevAbs Day 30

Dues paid and 754 calories burned doing Fire Up Your Abs! Met Brett in the RevZone, boosting the heart rate to 154bpm!!! Ate clean all day and got my water in. It’s been a great day!

RevAbs Day 29

Dues Paid! Burned 1158 calories doing Total Strength / Mercy Abs!


Disappointed, but not surprised with week 4 results. KFC did me in big time! I’m just glad I paid my dues all week or it would have been gains instead of no change for the most part.

Weight ….no change
Waist ……no change
BF%.........down 1.5% amazing!
BMI….….no change

Challenge for the rest of the week: Eat super clean. Get all my water in. Add an extra 30 minutes of cardio in the mornings. Stay away from all forms of Fast Foods.

RevAbs Day 27

Paid dues twice today … had a mean taste for a KFC wing dinner. I was so bad, I went way over with my sodium, but was green across the board with everything else. I’ll need to drink a lot more water! I burned a total of 1367 calories doing the two workouts.

RevAbs Day 26

Paid Dues late … burned 506 calories!

RevAbs Day 25

Power Intervals done and dues are paid. 598 calories burned. It feels so good to get that “me” time in. Looking forward to weigh-in Monday! My workout clothes are starting to fall off! Have you paid your dues today, my friends?

RevAbs Day 24

Dues Paid doing Total Strength/Mercy Abs, burning 1242 calories in the process. Ate clean all day, but fell a little short on my water intake. Have you paid your dues today?

RevAbs Day 23

Hubby and I just finished working out together. He’s still recovering and ended his session a few minutes ahead of time.

Dues paid in full with 692 calories burned. Was able to do the dumbbell jackknives without muscle cramps this time! I can tell my abs are getting stronger each week. Time to get some sewing done.

Have you paid your dues today?

RevAbs Day 22

Dues paid doing Power Intervals. Burned 558 calories!!!

Week 3 results:

Weight down: 3.8 pounds

Waist down: 1 inch

BF% down: 2.5%

BMI down: .7

RevAbs Day 19

Dues paid! So glad I pressed through the tiredness and Fired Up My Abs! Burned 688 calories!!!

RevAbs Day 18

Two thumbs up! Dues Paid! 921 kicked my butt big time calories burned!

Ate clean, completely in the green and only 3 glasses of water to meet my quota.

RevAbs Day 17

Dues have been paid with yet another great workout!

523 calories are now toast!

Have YOU Paid YOUR Dues Today?

RevAbs Day 16

Dues Paid! Burning 723 calories sure feels mighty good! Time for tall glass of Chocolate Shakeology with a touch of Chocolate Whey, Shakeology Fiber and Vanilla Soymilk.

Have YOU Paid YOUR Dues Today?

RevAbs Day 15

Dues on the floor, dues on the floor, feeling real good with the dues on the floor!

Paid to the tune of 978 calories burned. Still need get in about 4 more glasses of water in though.

Fixing broiled pork chop, baked potato and steamed broccoli for supper. Yum, yum! Have YOU paid your dues today?

RevAbs Day 14

Rested yesterday and paid dues this evening! Burned 628 calories with RevAbs Power Intervals. Fellow RevAbers, in order to get the best result from this workout program, you must master your breathing (firing up your abs) and remember ... Form is Fundamental.

RevAbs Day 12

Dues Paid!!! Was going to skip tonight because it was such a trying day and long drive home. I really gave it some thought. But, hubby gave me such a great shoulder, neck and head massage that I felt renewed strength and heeded the call to Fire Up My Abs! Burned 887 calories, headache is gone and I feel wonderful!

RevAbs Day 11

 Paid dues early today! Busy, busy day ahead. 772 calories burned! High five to myself! :o)

RevAbs Day 10

Getting ready to pay some big time Dues! Ate ... Just Bad today! Too many grams of everything wrong!!! I only eat bad (1) day a week, but I still feel like I should do better. I have learned to give in for 1 day a week and 1 day only then eat super clean for the next 6 days and I do much better.


Well, I put my time in and Paid all those Dues! 1234 calories bit the dust and I feel great! YEAH BOY!

RevAbs Day 9

Dues Paid to the tune of 889 calories burned! So very glad I pushed through to Victory! Oh what a feeling!

RevAbs Day 8

Dues Paid! Burned 638 calories doing RevAbs Power Intervals! I'm excited about the results of week one.

Weight down by 3 pounds
Waist down by .5 inch
BF% down by 1.3%
BMI down by .5


How did everyone do? RevAbers, have you posted your weekly stats yet? I am so pumped! I've been drinking my Shakeology everyday, eating clean and getting my water in. And, it has made a difference.

RevAbs Day 6

Dues PAID! Burned 661 calories with Power Intervals! Ate clean, but messed up with my water intake again. Ugh! Therefore, Advil is my best friend right now. Tomorrow is "MERCY" no workout!!!! I'm going to do Stretch X though. I would suggest you squeeze some sort of stretch or yoga in especially on your "MERCY" days. ...Stay Committed, we can do this!

RevAbs Day 5

Dues PAID! I FIRED UP MY ABS and burned 773 calories in 45 minutes! Yeah boy! Did you eat clean today? Did you get at least 64 oz of water? Did you pay your dues? If you want Superman results you have to pay your dues in all areas. If you want Mickey Mouse results ... I'll leave that alone. For now.

RevAbs Day 4

Dues Paid! Burned 1287 calories! Advil, is that you calling my name? Tip: If you run out of your Recovery Drink ... A bowl of Bran Flakes and Soy milk will give you that 4 to 1 ratio. You'll feel so much better after a hard workout like RevAbs TOTAL STRENGTH & MERCY ABS. I ate clean, but fell a little short on the H20. That's probably why my calves cramped up on me.

Post from 3/3/10 RevAbs Day 3

Dues paid! Burned 675 calories doing POWER INTERVALS! (35 minutes) Feeling a little butt pain right now, but it will pass. A few have already posted ... Who else paid dues today?

Post from 3/2/10 RevAbs Day 2

FIRE UP YOUR ABS was sweet! 907 calories burned in 45 minutes. Fellow RevAbers sound off! Accountability time. Who paid dues today? (I did!) Who ate clean? (I did!) Who is on target with their water intake? (I am ... 48 oz. Down!)

Post from 3/1/10 RevAbs Day 1

Hello RevAbers! Dues have been paid! 1106 calories burned!


Starting stats:

Weight: 194.6

BF: 32%

Waist: 36.5
Water intake so far: 48 oz

Months of health issues and personal tragedy has resulted in a 18 pound weight gain. Starting this program today just about did me in. :o) Thank you all for doing this with me!

My Transformation Story in the Making:

I pray that you are blessed and highly favored of the Lord!

I still cry when I read my story. This is my before picture from a Mary Kay Career Conference in 2005. Although I have not reached my ultimate goal, I praise the Lord for the progress thus far.

My initial journey started February 26th of 2005 at 260 pounds and wearing a 26 size dress. Unhealthy and unhappy with, I was convinced that at my age I was too far gone, so why even think about losing the weight. Why even bother? I am married to a wonderful man. If my weight was a problem, he never let on about it. My mind-set was: "If he doesn't mind...then it doesn’t matter!" My wake-up call was the passing of a first cousin at the young age of 47. Her mother, my aunt passed away at the age of 55. Both died of Congestive Heart Failure.

I did not want to go out like that. It was at that time I made up my mind to do something about my weight and fitness level. I started with Michael Thurman’s 6 week body makeover. It helped me get a grip on my eating. With the proper eating and exercise, I was able to lose 90 pounds. In the latter part of 2006, I got comfortable and lost my mind for a minute. I went on a Fast Food Frenzy and gained 20 of the 90 pounds back. Oh No!

With Diabetes, High Blood Pressure, Heart Disease and Circulatory issues running loose in our family, I became concerned when I was waking up in the middle of the night with pain in both arms because they had fallen asleep. Mom’s a RN. She checked my blood sugar. I was relieved to discover that my sugar was excellent! Praise God!

Not wanting to take my health lightly…I jumped back on the wagon traveling the road to health and fitness. So, here I am today with a new goal to lose the 20 pounds I gained, plus 25lbs. for good measure and maintain a healthy lifestyle.

I love Beach Body Products. I started with HHA, moved to YBB, P90, SI6, CLX, RevAbs and BBL. I became so impressed with TBB that I decided to become at coach. I knew that if I can help others reach their goals, success in reaching mine would follow.

Be Blessed, Be Well, Be Fit! and don't forget to press play!

Are you a Fast Food Junkie?

To burn off the 410 calories in a Taco Bell Burrito Supreme, Beef, you'd have to dance for 70 minutes. Biking for 77 minutes will take care of a large order of fries from Wendy's.Here are some more popular fast foods—and an example of the exercise you have to do to burn them off.

1. Dunkin Don...uts Chocolate Frosted Donut (230 calories): 59 minutes of walking (3 mph).

2. McDonald's Egg McMuffin (300 calories): 32 minutes of running (5 mph).

3. Panera Chocolate Chipper (440 calories): 62 minutes of biking (10-11.9 mph).

4. One slice of a Pizza Hut Large Hand-Tossed Style Cheese Pizza (320 calories):

39 minutes of swimming (slow to moderate laps).

5. Starbucks Cinnamon Roll (500 calories, varies by location): 85 minutes of dancing.

6. Burger King Original Whopper With Cheese (770 calories): 94 minutes of swimming (slow to moderate laps).

7. 1/2 cup of Häagen-Dazs Vanilla Ice Cream (270 calories): 29 minutes of running (5 mph).

Note: The minutes of exercise are averages based on a 155-pound person. If you weigh more, you'll burn more calories per minute.

What do you think? If you're dieting, is the exercise you'd have to do after eating one of these foods worth the indulgence?

Facebook | The A.M. Fat Blasters

Facebook The A.M. Fat Blasters:

What does 5 pounds of Fat look like? Yuk!

Kinda makes you want to do something about it, don't it?

Facebook | The A.M. Fat Blasters

Facebook The A.M. Fat Blasters: "What to Do When You're Starving Before Bed

Steve Edwards

Here at Beachbody, we're always drilling the 'no eating for 3 hours before bedtime' rule into your head and, sure enough, it's important not to go to bed with undigested food in your stomach, especially carbohydrates and fat. So what about those nights when you're... so hungry that if you don't eat, you know it will affect your sleep?
The answer is a protein shake. Usually, truly feeling hungry is a sign indicating a lot of muscle breakdown. When you have muscle breakdown you need protein, especially at night, which is when your muscles do most of their recovering. So if you are famished, a small protein shake with no added ingredients, like fruit or milk, will not only allow you to sleep but speed up your recovery process as well."

Facebook | The A.M. Fat Blasters

Facebook The A.M. Fat Blasters: "Don't Try to Work Through Pain
Steve Edwards

You're working hard, making progress, and then it hits. PANG! You pull something, you twist something, you strain something. Whatever you've done, it's not crippling, so push through it. Right? Wrong.

If something doesn't feel right, your body's telling you to take care of it.... If you don't fix yourself up, it could lead to a more serious injury—or to a chronic pain that might one day become arthritic.


Instead, take time off. Ice the sore area to reduce swelling and resume the activity when there is no more pain. Then take it easy and keep icing post-workout. If the pain doesn't get better within a week, it's time to see a doctor.

Facebook | The A.M. Fat Blasters

Health benefits of drinking water

regulate appetite

increase metabolism

Boost energy levels

Less water retention

Alleviate some headaches

Help reduce blood pressure

Help reduce high cholesterol

Ease joint pain

Decrease in risk of some cancers

Less chance developing kidney stones

Release toxic waste products

Improves skin


Cautions to consider ... People with kidney problems or other conditions were fluid intake needs to be limited should follow their doctor’s recommendations with correct sodium intake. One potential but rare side effect of fluid intake can be hypoatremia in which electrolytes become imbalanced. Always seek advice from your doctor before trying any new diet or changing eating / drinking habits!"