Thursday, September 29, 2011
Friday, September 23, 2011
Calorie Differential Report
One of the neat features on Sparkpeople.com is their calorie differential reports. If you have not used it, you may find it a very helpful tool. It can be a little confusing at first so this post will give a tutorial of sorts.
First, let's find it.
Hover your mouse over My Trackers and scroll down the drop down menu to Reports. Click.
There are so many neat reports here. VERY worthwhile to check them out! Such a neat resource especially if you track all your food and exercise on sparkpeople.com.
Today we are interested in the Calorie Differential. They have both a weekly report and a daily report. I am going to give info for the Daily but of course, the week gives you the weekly total.
I am showing a really good day below.. and then will give some explanations.
In this chart you can see that on this day, I burned way more calories than I ate. 1046 more calories according to sparks. YAY. I burned some calories just by living. Based on my age, sex, height, and weight Sparkpeople gives an estimate of 1930 calories that I burn just in daily activity. Your number will NOT be the same as mine.
On this day, I also did some exercise and entered it into sparkpeople's tracker which calculated my approximate burn at 320 calories.
So my total calorie burn for the day was 2250 calories.
Since I ate at the bottom of my suggested Sparkpeople range my deficit was 1046. What does that differential MEAN anyway???
To lose a pound of weight, you need to burn 3500 calories MORE than you take in. This part is hard science. So if you burn 500 calories a day more than you eat (a -500 calorie differential) at the end of the week you should have a one pound loss. If you burn 1000 calories a day more than you eat (a -1000 calorie differential) at the end of the week you should have a 2 pound loss.
But why doesn't it work just like it says???
Unfortunately things are never so simple. First of all, each day will and actually should vary some. This is why the weekly differential report is neat as you can see how you are doing over a week's time.
Second, the BMR or estimated burn (basal metabolic rate) when you are not working out (mine is 1930) is an estimate.. a quite good one, based on science and averages, but it is general and not specific to YOU. Every person is different. Some people have higher metabolic rates, some lower. Mine is less than what they estimate according to outside evaluation. (And experience) Your metabolic rate is determined by so many things, from muscle mass to genetics to your stress level to amount of sleep, etc.
The accuracy of the report is also HIGHLY dependent to how exactly you record your food intake. If you are not measuring food, you are likely off in calories. Sometimes significantly.
And weight loss is rarely linear. Even if you eat and exercise just right... some weeks you will lose more and others less based on other factors too. Are you retaining water? Building muscle? etc.
So use the differential. Watch it. Learn from it. And be motivated by it. It DOES work. And it helps! A lot. Knowledge is power. :)
Let's SOAR!
First, let's find it.
There are so many neat reports here. VERY worthwhile to check them out! Such a neat resource especially if you track all your food and exercise on sparkpeople.com.
I am showing a really good day below.. and then will give some explanations.
On this day, I also did some exercise and entered it into sparkpeople's tracker which calculated my approximate burn at 320 calories.
So my total calorie burn for the day was 2250 calories.
Since I ate at the bottom of my suggested Sparkpeople range my deficit was 1046. What does that differential MEAN anyway???
To lose a pound of weight, you need to burn 3500 calories MORE than you take in. This part is hard science. So if you burn 500 calories a day more than you eat (a -500 calorie differential) at the end of the week you should have a one pound loss. If you burn 1000 calories a day more than you eat (a -1000 calorie differential) at the end of the week you should have a 2 pound loss.
But why doesn't it work just like it says???
Unfortunately things are never so simple. First of all, each day will and actually should vary some. This is why the weekly differential report is neat as you can see how you are doing over a week's time.
Second, the BMR or estimated burn (basal metabolic rate) when you are not working out (mine is 1930) is an estimate.. a quite good one, based on science and averages, but it is general and not specific to YOU. Every person is different. Some people have higher metabolic rates, some lower. Mine is less than what they estimate according to outside evaluation. (And experience) Your metabolic rate is determined by so many things, from muscle mass to genetics to your stress level to amount of sleep, etc.
The accuracy of the report is also HIGHLY dependent to how exactly you record your food intake. If you are not measuring food, you are likely off in calories. Sometimes significantly.
And weight loss is rarely linear. Even if you eat and exercise just right... some weeks you will lose more and others less based on other factors too. Are you retaining water? Building muscle? etc.
So use the differential. Watch it. Learn from it. And be motivated by it. It DOES work. And it helps! A lot. Knowledge is power. :)
Let's SOAR!
Tuesday, September 20, 2011
NOURISH Challenge
An important part of this journey is what and how you eat! This is vital to losing weight and to getting healthy. And during this Nutrition Fact Week, our challenge is to NOURISH our bodies!!
So welcome to the NOURISH CHALLENGE!!
(Friday Sept. 23- Monday Sept. 26)
N- Nutrient Tracking-Track a new nutrient with sparkpeople 5 pts. Nutrient in range +5pts.
O- Organize - Get Organized for your healthy eating- 10 pts *
U- Undo A Bad Eating Habit - 10 pts each day you accomplish your goal.**
R- Rainbow of Freggies - 2 pts for each color you eat (max 10 pts per day)
I- Intake Tracking - Track each bite you eat 5 pts. Eat in range +5 pts.
S- Share a Nutrition Article 10 pts
H- Hydrate Drink 8 glasses of water - 10 pts
Max possible points 70 per day
* Organize for your eating.. clean out your pantry, your fridge, or menu plan, etc.
**Undo Habit : To claim these points, you must announce your goal at the beginning of the challenge and work on the same habit throughout the challenge. Possible ideas- give up soda, no late night snacking, no desserts, no processed foods, no unplanned munching, no eating in front of tv, no fast food, etc.
Eat the Rainbow List http://blcgoldenphoenix.blogspot.com/2011/09/eating-rainbow.html
How to Add a Nutrient to your Tracker http://blcgoldenphoenix.blogspot.com/2011/09/how-to-add-nutrient-to-your-tracker.html
Here is a printable Tracking Template for tracking when offline.
So welcome to the NOURISH CHALLENGE!!
(Friday Sept. 23- Monday Sept. 26)
N- Nutrient Tracking-Track a new nutrient with sparkpeople 5 pts. Nutrient in range +5pts.
O- Organize - Get Organized for your healthy eating- 10 pts *
U- Undo A Bad Eating Habit - 10 pts each day you accomplish your goal.**
R- Rainbow of Freggies - 2 pts for each color you eat (max 10 pts per day)
I- Intake Tracking - Track each bite you eat 5 pts. Eat in range +5 pts.
S- Share a Nutrition Article 10 pts
H- Hydrate Drink 8 glasses of water - 10 pts
Max possible points 70 per day
* Organize for your eating.. clean out your pantry, your fridge, or menu plan, etc.
**Undo Habit : To claim these points, you must announce your goal at the beginning of the challenge and work on the same habit throughout the challenge. Possible ideas- give up soda, no late night snacking, no desserts, no processed foods, no unplanned munching, no eating in front of tv, no fast food, etc.
Eat the Rainbow List http://blcgoldenphoenix.blogspot.com/2011/09/eating-rainbow.html
How to Add a Nutrient to your Tracker http://blcgoldenphoenix.blogspot.com/2011/09/how-to-add-nutrient-to-your-tracker.html
Here is a printable Tracking Template for tracking when offline.
Eating the Rainbow
Colorful Fruits and Veggies List
RED
Beets, Cherries, Chili peppers, Cranberries, Pomegranate, Radish, Raspberries, Red Apple, Rhubarb, Red bell pepper, Strawberries, Tomatoes, Watermelon
ORANGE
Apricot, Butternut squash, Cantaloupe, Carrots, Kumquats, Mango, Nectarine, Orange, Peach, Persimmon, Pumpkin, Satsuma, Sweet Potatoes, Tangerine
YELLOW
Corn, Canary melon, Crenshaw melon, Lemon, Passion fruit, Pears, Pineapple, Plantains, Quince, Starfruit, White grapefruit, Yellow apples, Yellow onion, Yellow squash
GREEN
Artichokes, Arugula, Asparagus, Avocados, Basil, Bell Pepper, Bok choy, Broccoflower, Broccoli, Broccoli rabe, Brussel sprouts, Cabbage, Celery, Chard, Chayote squash, Cilantro, Collard greens, Cucumbers, Edamame, Endive, Escarole, Fennel, Green apples, Green beans, Green cabbage, Green grapes, Green olives, Green onion, Green pears, Green peppers, Honeydew, Jalapeno, Kale, Kiwifruit, Leafy greens, Leeks, Lettuce, Limes, Mache, Okra, Parsley, Peas, Poblano Pepper, Snap Peas, Sno Peas, Spinach, Sprouts, Sugar snap peas, Tomatillo, Watercress, Zucchini
BLUE*
Blueberries
*Blue and Purple represent a similar color category
PURPLE
Acai, Boysenberries, Eggplant, Fig, Purple grapes, Purple plums, Radicchio, Shallots, Turnip
WHITE
Asian pear, Banana, Cauliflower, Coconut, Garlic, Ginger, Jicama, Lychee, Mushrooms, Onion, Parsnips, Potato Soy beans (mature),White asparagus, White corn, White peaches
BLACK
Blackberries, Dates, Mushrooms, Truffles, Black currents, Black grapes, Black olives, Black plums
PINK
Grapefruit, Guava, Papaya
RED
Beets, Cherries, Chili peppers, Cranberries, Pomegranate, Radish, Raspberries, Red Apple, Rhubarb, Red bell pepper, Strawberries, Tomatoes, Watermelon
ORANGE
Apricot, Butternut squash, Cantaloupe, Carrots, Kumquats, Mango, Nectarine, Orange, Peach, Persimmon, Pumpkin, Satsuma, Sweet Potatoes, Tangerine
YELLOW
Corn, Canary melon, Crenshaw melon, Lemon, Passion fruit, Pears, Pineapple, Plantains, Quince, Starfruit, White grapefruit, Yellow apples, Yellow onion, Yellow squash
GREEN
Artichokes, Arugula, Asparagus, Avocados, Basil, Bell Pepper, Bok choy, Broccoflower, Broccoli, Broccoli rabe, Brussel sprouts, Cabbage, Celery, Chard, Chayote squash, Cilantro, Collard greens, Cucumbers, Edamame, Endive, Escarole, Fennel, Green apples, Green beans, Green cabbage, Green grapes, Green olives, Green onion, Green pears, Green peppers, Honeydew, Jalapeno, Kale, Kiwifruit, Leafy greens, Leeks, Lettuce, Limes, Mache, Okra, Parsley, Peas, Poblano Pepper, Snap Peas, Sno Peas, Spinach, Sprouts, Sugar snap peas, Tomatillo, Watercress, Zucchini
BLUE*
Blueberries
*Blue and Purple represent a similar color category
PURPLE
Acai, Boysenberries, Eggplant, Fig, Purple grapes, Purple plums, Radicchio, Shallots, Turnip
WHITE
Asian pear, Banana, Cauliflower, Coconut, Garlic, Ginger, Jicama, Lychee, Mushrooms, Onion, Parsnips, Potato Soy beans (mature),White asparagus, White corn, White peaches
BLACK
Blackberries, Dates, Mushrooms, Truffles, Black currents, Black grapes, Black olives, Black plums
PINK
Grapefruit, Guava, Papaya
How to Add a Nutrient to Your Tracker
Your Nutrition Tracker on Sparkpeople may be underused. You can track so many things... many you likely already know about, from calories, water, and freggies. Sparks keeps track of things like protein automatically when you enter your foods, but you can track MANY other nutrients too!!
Some options are Sodium, Calcium, Magnesium, Vitamin C, etc.
If you want to add a nutrient on your tracker it is easy to do.
First, go to your nutrition tracker on sparkpeople. You can get there by clicking My Trackers and then My Nutrition. Then you click on Tracker Options. Then click Change Diet Settings.
And now you will see many options to add to your tracker. Don't forget to Save Your Changes.
Some options are Sodium, Calcium, Magnesium, Vitamin C, etc.
If you want to add a nutrient on your tracker it is easy to do.
First, go to your nutrition tracker on sparkpeople. You can get there by clicking My Trackers and then My Nutrition. Then you click on Tracker Options. Then click Change Diet Settings.
And now you will see many options to add to your tracker. Don't forget to Save Your Changes.
Tuesday, September 13, 2011
Wednesday, September 7, 2011
Sunday, September 4, 2011
Welcome Letter
Hi!!! I am Rhonda (SEANDA) one of your captains this round. Joining me are Sara Ann (COFFEEGAL1) and Jane (BLH508). We are so excited to be on this journey with you! And we will be here to help you every step of the way.*~.~*~.~*~.~*~.~*~.~*~.~*~.~*~.~*~.~*~.~*~.~*~.~*~.~*~.~*
THE LEGEND OF THE PHOENIX
Struggling weakly, a scraggly solitary bird slowly builds a nest of myrrh and frankincense. Exhausted by its labors, the bird collapses into the nest where eventually an egg appears, the promise of new life.
Slowly flames rise out of the nest. The old phoenix is consumed to ashes as the heat grows. The egg is slowly purified until the heat of the flames causes the egg to suddenly hatch.
A young, vibrant phoenix launches out of the flames and into the sky where it will soar for the next 500 years before returning to the nest to begin the cycle again.
*~.~*~.~*~.~*~.~*~.~*~.~*~.~*~.~*~.~*~.~*~.~*~.~*~.~*~.~*
The Legend of the Phoenix appears across the ages and around the globe and is now the focus of this team. The Phoenix is the symbol of our team, and the promise of our NEW LIFE.
No matter where you have come from, how battle weary, how overwhelming your challenges, your journey is not over.
By choosing this team and by signing up, you have crawled your way into the nest. By participating in the challenges, by exercising, and by counting the calories, the fire grows hotter. The old burns away. The new you is forming. The transformation has begun!
And together here in the nest we will share in this journey together. TOGETHER WE WILL SOAR!!
Whenever you see a row of emoticons by one of your captains know that you must STOP and read.. even if you can’t read every post since your last visit, make sure to scroll through and look for important announcements, denoted by a variety of emoticons depending on the type of post.
And now for the ground rules, ‘cause what would a competition be without rules!!
1. First and foremost, you must log your weight EVERY week. This is done EVERY WEDNESDAY, by MIDNIGHT (your time zone) on the GOLDEN PHOENIX TRACKING THREAD found in the Challenges and Team Tracking Forum. (Note: this is NOT the Biggest Loser show.. we do not have personal trainers with whom we work out 5 hours a day.. so do not expect to lose 5,10, or 15 pounds a week. A healthy rate loss is generally 1-2 pounds per week!) www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=18820x49596x40145329
2. POST a MINIMUM of 3 days a week on this thread. ( This is the BARE MINIMUM.. TRY for DAILY!!! The more you put into this challenge the greater the rewards, and the more you get to know your teammates the more FUN you will have and hopefully we can all feed off of each others' energy and keep us all really motivated!!!)
NOTE: When you post in the nest or in other BLC threads NEVER EVER EVER Create New Topic.. CLICK REPLY instead. (Except in Tracking Thread where you just EDIT your post each week.)3. Treat each other with RESPECT at all times. If we encourage and uplift each other we will all burn brighter and soar HIGHER.
You MUST fulfill these THREE requirements each and every week.
If you do NOT you could be moved to FLOATER status. As floater, you will be removed from the competitive portion of the challenge, but are welcome and encouraged to continue to post with us and have fun. At that point you are free to converse with the team and participate in challenges but your weight loss will no longer be counted with the active members for the team or individual counts. Once you have been moved to Floater status you will remain that status until the next round begins.How do you become FLOATER?
**IF you miss two, consecutive weigh-ins you go floater.
**ANY 3 Missed Weigh-Ins (excused or unexcused) will automatically move you to floater status.
**IF you do not meet the posting requirement 2 weeks in a row without being excused, this is also grounds for being moved to floater. Invest in the team and invest in YOU. YOU ARE WORTH THE EFFORT!
NOTE: IF for any reason you will be gone and will miss ONE weigh in, such as for vacation, please send Sara Ann (COFFEEGAL1) a spark mail and we will keep your status on ACTIVE-EXCUSED
For the FULL list of Rules for the BLC, please visit the following link: www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x49596x40125186
Saturday, September 3, 2011
Pre-Round Challenge: START the FIRE
It is time for our FIRST CHALLENGE!! It is a simple one to start us off the round right! When you have completed this challenge you will be READY to ROCK this ROUND! Let us know by telling us in the Nest (team thread) that you COMPLETED the START the FIRE Challenge!
Note: Most challenges will run from Friday through Monday but this one is a simple checklist. A copy of the challenge and a printable tracking template can be found at the blog every week.
START the FIRE Challenge
S- Sign the Phoenix Pledge*
T- Tracking Thread- Set up your Tracking Thread**
A- Answer Questionnaire
R- Read BLC Rules (http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x52267x43499447)
T- Team Spirit: add pictures to your Sparkpage or profile ***
FIRE It Up with Fitness (Post Your Fitness to the team)
Further Explanations-
*Phoenix Pledge: Committing yourself and to this journey is the single biggest indicator of success. You are WORTH it! Take the Phoenix pledge and let us know in the team thread. I highly recommend printing out the pledge found in printable form at blcgoldenphoenix.blogspot.com/search/label/Pledge, for you to sign and post somewhere visible to be an ongoing reminder of your commitment to YOU.
** Your tracking thread can be found at http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=20889x52267x43535720 If you need instructions on how to set up your tracking thread go to http://blcgoldenphoenix.blogspot.com/2011/04/how-to-set-up-your-tracking-template.html
*** Decorating your Sparkpage or profile with team spirit: You can search the web for pictures yourself… there are many out there. Search at your own peril. Alternatively, I have compiled a large selection for you to use at our team gallery at blcgoldenphoenix.blogspot.com/search/label/Gallery
Phoenix Pledge
I am the powerful Golden Phoenix.
And I am being reborn!
I am fierce; I am fabulous; I am on fire!
My tenacity will bring forth my new form.
I commit to my nest-mates and to myself,
To embrace accountability to my core,
And vow to pursue clean eating and health,
And to obtain new heights and to soar.
I shall rally with determination and grace,
Each and every time that I fall;
I will give of myself and support my friends,
And will extend a helping hand to all.
I am beginning anew with commitment in my heart,
As I look to my transformation with pleasure,
I am the Golden Phoenix; I am a Spark;
I am successful beyond measure!
Signed: ______________________
To print the template below.. Click the image to bring it up on its own page, then use your browser print function to print.
Friday, September 2, 2011
Challenge Info
The Golden Phoenix team LOVES a good challenge and so we will plan one for each weekend! Competitions will sometimes be against ALL the BLC teams, sometimes a few, sometimes head to head, and sometimes just our team. Challenges will vary widely but they will all help us move towards goal while having a LOT of FUN through friendly competition!
Each Wednesday night, the Golden Phoenix team announces a new challenge, the info will be posted here as well as on our team and in the sparkmail! All the info for it, in one place. So if the stuff gets buried in the team chatter, you can just come here and voila! I will have a printable chart for you to use for tracking when you are offline, if you so desire. Your tracking will remain the same on sparkpeople, but this will be your one stop challenge info spot.
You can go directly to the challenges info by clicking the Challenges tab at the top of the blog.
Each Wednesday night, the Golden Phoenix team announces a new challenge, the info will be posted here as well as on our team and in the sparkmail! All the info for it, in one place. So if the stuff gets buried in the team chatter, you can just come here and voila! I will have a printable chart for you to use for tracking when you are offline, if you so desire. Your tracking will remain the same on sparkpeople, but this will be your one stop challenge info spot.
You can go directly to the challenges info by clicking the Challenges tab at the top of the blog.
The Golden Phoenix Pledge
I am the powerful Golden Phoenix.
And I am being reborn!
I am fierce; I am fabulous; I am on fire!
My tenacity will bring forth my new form.
I commit to my nest-mates and to myself,
To embrace accountability to my core,
And vow to pursue clean eating and health,
And to obtain new heights and to soar.
I shall rally with determination and grace,
Each and every time that I fall;
I will give of myself and support my friends,
And will extend a helping hand to all.
I am beginning anew with commitment in my heart,
As I look to my transformation with pleasure,
I am the Golden Phoenix; I am a Spark;
I am successful beyond measure!
Signed: ______________________
Below is a printable Pledge if you would like to print a copy to sign and post in your house.
(Pledge inspired by one on the Amber Amazon Warriors)
And I am being reborn!
I am fierce; I am fabulous; I am on fire!
My tenacity will bring forth my new form.
I commit to my nest-mates and to myself,
To embrace accountability to my core,
And vow to pursue clean eating and health,
And to obtain new heights and to soar.
I shall rally with determination and grace,
Each and every time that I fall;
I will give of myself and support my friends,
And will extend a helping hand to all.
I am beginning anew with commitment in my heart,
As I look to my transformation with pleasure,
I am the Golden Phoenix; I am a Spark;
I am successful beyond measure!
Signed: ______________________
Below is a printable Pledge if you would like to print a copy to sign and post in your house.
(Pledge inspired by one on the Amber Amazon Warriors)
Thursday, September 1, 2011
Each Week in the Nest
WEDNESDAY
- Weigh In!!!
- Don't forget to post your fitness minutes and LCW minutes.
- GAME DAY!!!
- Tone-N-Tighten (Compete against our sister team, racking up points as you do specific strength exercises and some cardio.)
- Funtastic Friday is our day to share with our teammates the FUN ways we will be gaining health over the weekend! Are you making a delicious healthy treat? Doing something active and fun? Making a healthier adaption to an awesome part of your life? SHARE!!
- Our weekend challenge. This will usually be against other teams and will vary widely to help us improve in all areas of health and fitness. (Details will usually be announced Wednesday night, with a tracking template posted on the blog on Thursday.)
- Motivational Monday: Each Monday there will be a motivational exercise posted in the nest... take part and BE MOTIVATED!
- Last Chance Workout!! (Again we compete against our sister team. Straight up fitness minutes.)
- Watch your sparkmailbox... the weekly newsletter will go out announcing our Healthy Habit of the week.
- Post! By keeping in contact with the team you will be inspired, encouraged, and motivated to continue on good days and the hard ones too. (The MINIMUM is 3 days per week.. but DAILY is our goal!)
- Exercise! And track those minutes for our weekly fitness minutes. Through exercise you gain strength, burn calories, and make a healthier YOU.
- Track your food!!! Why? Because by measuring, weighing, and tracking your food you WILL succeed!
- Work on the Weekly Special! By building healthy habits each week we will move closer and closer to goal!
Gallery of Phoenix Images
Here in the Gallery (which you can always find at the Gallery tab above) you will find a variety of images related to our team theme.. the Phoenix. Use these images (or ones you find for yourself) to decorate your sparkpage or for your profile image. Some will be tiling and suitable for your sparkpage background, and others will be single images. I hope you enjoy getting into the Phoenix Spirit!
FITNESS MINUTES AWARDS
There's something new going on this round and it's FITNESS MINUTES AWARDS!!!
Each week you'll keep track of the number of fitness minutes you accomplish and record it when you post your weekly weigh-in. I have a nifty little spreadsheet that will sum up the number of minutes you accomplish this round. As you move up, you become a different colored egg until you become a FIRE EGG.
100 minutes ~ Violet Egg
250 minutes ~ Indigo Egg
500 minutes ~ Blue Egg
1000 minutes ~ Green Egg
1750 minutes ~ Yellow Egg
2500 minutes ~ Orange Egg
4000 minutes ~ Red Egg
5000 minutes ~ FIRE EGG
Remember this is to motivate YOU to do your personal best. Some of us already exercise quite a bit. Some of us, myself included, don't exercise much at all. This is to encourage us to do OUR personal best.
Here's an interesting article about the benefits of just 15 minutes a day. http://articles.latimes.com/2011/aug/16/news/la-heb-15-minutes-exercise-health-benefit-20110816
So no excuses.... start where you are.... and let's find out what color of eggs we are!!!!
Each week you'll keep track of the number of fitness minutes you accomplish and record it when you post your weekly weigh-in. I have a nifty little spreadsheet that will sum up the number of minutes you accomplish this round. As you move up, you become a different colored egg until you become a FIRE EGG.
100 minutes ~ Violet Egg
250 minutes ~ Indigo Egg
500 minutes ~ Blue Egg
1000 minutes ~ Green Egg
1750 minutes ~ Yellow Egg
2500 minutes ~ Orange Egg
4000 minutes ~ Red Egg
5000 minutes ~ FIRE EGG
Remember this is to motivate YOU to do your personal best. Some of us already exercise quite a bit. Some of us, myself included, don't exercise much at all. This is to encourage us to do OUR personal best.
Here's an interesting article about the benefits of just 15 minutes a day. http://articles.latimes.com/2011/aug/16/news/la-heb-15-minutes-exercise-health-benefit-20110816
So no excuses.... start where you are.... and let's find out what color of eggs we are!!!!
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