Feb 16

32 fun ways to burn calories

Find out just how many calories you burn doing your favorite activities.

Exercise doesn’t have to feel like a chore — there are a variety of fun things to do that are also calorie scorchers. This chart offers a range of activity ideas, including the estimated number of calories burned while doing them for one hour. Specific calorie expenditures vary depending on the exercise, intensity level and individual. If you weigh less than 160 pounds, your calories burned would be somewhat less than shown, and if you weigh more than 240 pounds, calories burned would be somewhat more. Use these stats to motivate you to get moving!

Activity (1-hour duration) Weight of person and calories burned
160 pounds 200 pounds 240 pounds
Cardio, high impact 533 664 796
Cardio, low impact 365 455 545
Aerobics, water 402 501 600
Backpacking 511 637 763
Basketball game 584 728 872
Bicycling, < 10 mph, leisurely pace 292 364 436
Bowling 219 273 327
Canoeing 256 319 382
Dancing, ballroom 219 273 327
Football, touch or flag 584 728 872
Golfing, carrying clubs 314 391 469
Hiking 438 546 654
Ice skating 511 637 763
Jumping rope 861 1,074 1,286
Racquetball 511 637 763
Resistance (weight) training 365 455 545
Rollerblading 548 683 818
Rowing, stationary 438 546 654
Running, 5 mph 606 755 905
Running, 8 mph 861 1,074 1,286
Skiing, cross-country 496 619 741
Skiing, downhill 314 391 469
Skiing, water 438 546 654
Softball or baseball 365 455 545
Stair treadmill 657 819 981
Swimming, laps 423 528 632
Tae kwon do 752 937 1,123
Tai chi 219 273 327
Tennis, singles 584 728 872
Volleyball 292 364 436
Walking, 2 mph 204 255 305
Walking, 3.5 mph 314 391 469

Adapted from: Ainsworth BE, et al. 2011 compendium of physical activities: A second update of codes and MET values. Medicine & Science in Sports & Exercise. 2011;43:1575.

Feb 12

Workout Nutrition

Proper nutrition before and after your workouts is key, as it will help you effectively power through your routine and enable your body to recover and recoup after you’re done. You may see ads or hear about new powders or pills that promise to deliver the best fuel for your workout. However, it’s very important to use caution with powders and supplements, as you don’t know how your body will react to all the ingredients (some pills and powders have dozens of ingredients!). The safest bet is to stick with natural, whole foods that have been proven to give your body a boost.

Here are five foods that will give your body the clean fuel it needs for your workouts:

Coffee: According to a study by the American College of Sports Medicine, coffee can improve your endurance. Try having a cup or two before your workout. Not a coffee drinker? Tea has also been shown to be effective in this area.

Oats: Oats are full of fiber, which means they gradually release carbohydrates into your bloodstream, ensuring your energy levels stay consistent during your workout. A cup of oats for breakfast is an ideal pre-workout meal in the morning.

Plain, Greek-style yogurt: Yogurt’s nutrient content provides essential carbohydrates and proteins that can help your body repair and build muscle. Try having some yogurt topped with fresh fruit post-workout.

Beet juice: According to a study from the American Physiological Society, subjects who drank beet juice as a supplement for 15 consecutive days showed increased endurance. Scientists found the juice’s natural nitrates dilate blood vessels and increase blood flow, bringing more oxygen to muscles, which eases the burden on the heart. Other foods with high nitrate concentration are celery, arugula, and spinach.

Bananas: Bananas are a great source of potassium, which can help reduce your chance of muscle cramps. They also replenish your body with the electrolytes you lose from sweat.

Feb 09

How exercise really affects the functions of your brain

Hardly a day goes by without new scientific research highlighting the advantages of physical exercise for improving cognitive function and mental health. Indeed, recent studies have proven that exercise has a profound impact in reducing depression, anxiety and ADHD whilst boosting levels of neurological chemicals responsible for regulating mood and improving concentration.

Read full article here>>

Feb 07

Portion Control Guide

Confused about serving sizes? These visual cues can help you easily estimate them.

Contrary to what you might think, portion control does not require taking drastic measures. Memorizing a complete inventory of food serving sizes or carrying measuring cups with you to meals just isn’t necessary. Simply use these serving size guide illustrations to help you easily identify accurate portions.
















Remember that a portion is not the same as a serving. A portion is an amount of food on your plate. A serving is a specific amount of food that equals a certain number of calories. Often the “portion” you eat contains more than one “serving.” Keep that in mind while cooking and making food selections.

Feb 06

February’s Healthy Hero, Kristen Wilkensen

Congratulations to Kristen Wilkensen on being this months Healthy Hero!

Your commitment to fitness is inspiring.  What does your personal fitness routine look like?

I love my Treadmill! I try to get on it every day.  I feel like It’s great for my mind and body.  I also stay active with my horses.

What are some things you do to prioritize healthy living?

I do my best to stay active!  I’ve found that not sitting around being negative makes for a more positive day and helps me to realize that being healthy is easier than I thought

What are your favorite healthy foods?

I love Poke bowls.  They are fast, easy and overall convenient.

What would you like to see in our schools to promote healthy living for SVVSD employees?

Make a small space in the buildings for indoor exercise equipment like treadmills and bikes. Something to do during a lunch hour etc.

What would be your Personal Healthy Tip?


Feb 02

Heart Disease Prevention

One in four deaths are due to heart disease. Come
learn the latest ways to prevent America’s #1 killer
with Dr. Nelson Trujillo, cardiologist with the
Boulder Valley Care Network.


February 21, 2018

12:00 – 1:00PM

ESC Boardroom

Register Here

Download (PDF, 147KB)

Feb 02

Did you Miss Walking and Weight Loss?

Feb 01

What’s in Season in February?

Jan 24

4 Ways to Make New Habits Stick

  1. Build confidence. Focus on strategies that play to your strengths and your skills. Consider how you have succeeded in the past, and build your plan from there. Past experiences — good or bad — are learning opportunities and should be seen as a useful tool in tackling new goals with optimism.
  1. Create a routine. An eating or activity schedule can create a better sense of control. Make sure your schedule is one that truly works for your life and not one you can follow only for the short term. That’s why it’s important to set realistic goals — the more successful you are, the easier it will be to stay motivated.
  2. Focus on what you’re adding to your life. Try not to fixate on what you’re giving up, whether it’s certain foods, habits or a little extra TV time. Focus on things like the delicious, healthy meals you are eating and how energized you feel after a workout. Celebrate success as you notice even the smallest positive changes in how you look and feel; it will give you the momentum you need to keep going.
  3. Make your program your own. Take a day off from exercise, or enjoy one of your favorite foods once in a while. The more you make your program work for you, the less likely you are to rebel against it. Figure out what it takes — within reason — to make your healthy lifestyle pleasurable and sustainable.


By following these principles, you can enjoy a lifetime of healthier living — and a healthy weight!

Jan 18

Weight Watchers at Work

Weight watchers at work is back! SVVSD will be offering a 12 week weight watchers session that will be on-site at a location near you. If you are interested in attending one of the following meetings, please RSVP here!