Top 6 Calorie Burning Workouts

While there is no secret formula for losing weight (It all comes down to simple math: You must burn more calories than you consume), there are smarter, faster ways to achieve your goals. The following  six workouts are proven to be the most heart-pumping, sweat-producing, and consequently most efficient calorie-burning and weight-loss-inducing exercises out there. Do one, or a combination of many, regularly, and watch the weight fall off.

1.    Kickboxing: 800 calories per hour

Kickboxing offers a great full-body workout because it requires you to use every major muscle group and includes interval training. Your heart rate will soar and stabilize several times throughout the class, which is optimal for weight loss. In our Body Combat class you can burn 800 calories an hour!

2.    Biking: 700 calories per hour

You can burn up to 700 calories at your average spinning class or take to the road on your own to enjoy fresh air to boot! Just make sure you keep a pace of about 14 to 16 miles per hour to reach the 700-calorie goal.

3.    Zumba: 500 or more calories per hour
Who knew an hour of dancing could produce such results?! Because this Latin-inspired dance workout uses the principles of interval training and resistance exercise, the workout will boost your metabolism considerably, according to  However, like any fitness regimen, the number of calories burned varies from person to person depending on weight, sex, current fitness level, and how a hard a person works out. Still the massive weight loss and toning benefits of hip-swishing and shimmying make this dance workout one of the most popular today.

4.    Jumping Rope: 780 calories per hour
Only got ten minutes? You can still squeeze in cardio with this highly effective activity, which can have you burning 130 calories every ten minutes (or 780 calories per hour). According to, you’d have to run an eight-minute mile to burn as many calories as jumping rope for the same amount of time, making it a good choice for someone who is starting a fitness regime and may not have the endurance to maintain a fast running speed for an extended period of time. If you have limited space and time, jumping rope is the most efficient way to see results. 

5.    Aerobic Step Classes: 600 calories per hour

Aerobic step classes are high-intensity and high-impact, meaning you’ll burn fat and calories. The number of calories burned depends on how high the step is, but using just a six-inch platform can allow you to burn up to 600 calories in one hour-long class.

6. Running: 650 calories per hour
According to WebMD’s calorie calculator, a 145-pound person who maintains a 10-minute mile for one hour can burn up to 650 calories. However, running consistently for an hour can be challenging if it isn’t a part of your current exercise regimen. You can work up to this goal and increase your cardiovascular fitness by adding walking intervals throughout your workout. For instance, run for three minutes and then walk briskly for one minute. This practice will increase your endurance, lower your heart-rate recovery time, and burn fat.


Ten Tasty Recipes for the Big Game

Yesterday I gave everyone some ideas on how to have a great Super Bowl party! Today I’m sharing with you some links to great recipes I found that would be perfect to make for Sunday!


Swedish Meatballs

My mom always makes these for holiday parties and they are a great. Quick and easy these are perfect for the big game!

Buffalo Chicken Wontons

I found these on a blog I visit often, Eat, Live, Run. It’s a great blog and she always has some delicious recipes to try too!

Crunchy Chicken Fingers : From How Sweet It Is website

Everyone loves chicken fingers especially kids but they are not the healthiest thing to eat! These ones are baked, not fried which cuts down a lot of the fat and calories!

Cookie Dough Dip : From How Sweet It Is website

You are probably wondering what this is. Well it is a delicious dip that I could eat out of the bowl with a spoon. I mean it’s not healthy to do that but it’s the Super Bowl and I just will eat vegetables for a few days after!

Buffalo Chicken Dip

I know another recipe with buffalo sauce.. I’m sorry! It’s football season, which means buffalo wings/sauce! This recipe I got from a friend and I’m sure a lot of you have either made this or have had it before.

  • 1 cup Ranch Salad Dressing
  • 1/2 cup Bleu Cheese Dressing
  • 2 large cans of diced chicken (precooked chicken works as well and is better for you anyways!)
  • 1/2 cup Red Hot (this is to taste.. add more or less!)
  • 2 packages of cream cheese

Blend the cream cheese, ranch, bleu cheese and red hot together until smooth. Mix in the chicken and bake in the oven at 375 for 15 minutes. Serve with tortilla chips, bread, crackers and veggies!

To tell the truth I don’t really use the measurements given.. I do use 2 packages of cream cheese and 2 cans of chicken but the dressings and hot sauce I just guess at…. oops! It still tastes soo good! You can also add a little bit of cheese to the top and let it melt!

Main Dishes


We often make these for when the Steelers play because they are easy to make and the perfect bite size!

Chili : From How Sweet It Is website

To tell the truth I never thought of chili as a game time food. Maybe because it requires a spoon and I think finger food is easier/better for a game, or because when I watch football I tend to pace and I’ll probably spill a bowl of chili! But here’s a yummy recipe anyways for those of you who are capable of spillable food!

Pulled Pork Sandwiches

I loved pulled pork sandwiches, actually anything bbq! My family likes to make these for our annual Christmas Eve party and they always go fast!

Perogi Pizza

A Pittsburgh party is never complete with out perogis! Definitely one of my favorite foods but here’s a different take on this traditional Pittsburgh food!

Buffalo Wings

Ah yes, a main staple for Super Bowl parties, buffalo wings. Lately, I’ve had an obsession with buffalo wings and I’m excited to try this recipe for Sunday!


Woo! So there’s 10 great recipes for the big game on Sunday! Is there anything that you normally make and want to share?

Go Steelers!!

Also here is a fun website I found through Twitter, Twerrible Towel. If you tweet #steelersnation or #steeler nation it twirls the Terrible Towel!! How awesome is that! So try it out!

Planning the Perfect Super Bowl Party

Many of you probably have plans already for Sunday but if you don’t or you need some help in planning the perfect Steeler Super Bowl Party, here are some tips!
Super Bowl Sunday means more parties than any other day of the year, surpassing even New Year’s Eve according to some reports. The Super Bowl also coincides with the end of many people’s New Year’s resolutions – many game viewers consume as many calories on Super Bowl Sunday as they do on Thanksgiving. Nervous snacking certainly doesn’t help! Plan the perfect Steelers Super Bowl party with these suggestions for Pittsburgh-themed food, songs, decor and fun.
1. Decorations
Steelers merchandise is available everywhere, from Roethlisberger jerseys to Bettis beanbag chairs. Decorate your home and your guests for the big day from this collection of fun Steelers items, or head to Mike Feinberg Co. in the Strip or any of the five Pittsburgh area Fun Party Stores for a large collection of Steelers merchandise and party supplies.
2. Steeler Songs
There are quite a few popular homegrown Steelers anthems to choose from, including Roger Wood’s tail-gate classic “Here We Go,” plus Wiz Khalifa’s “Black and Yellow” anthem, “Holler Back” by The Lost Trailers (Steelers version, of course!), and the song that pumps up the Steel Curtain defense at every game – “Renegade” by Styx.
3. Beer
Cold, of course, and a lot of it. For a Steelers party, Iron City is the standard for traditionalists. Or Rolling Rock or Yuengling if you prefer. Gourmet parties call for “growler” drafts of dark and golden beers from one of our local craft breweries, such as East End Brewing, or my favorite North Country Brewery in Slippery Rock . For guests who don’t like beer, plan to have plenty of pop and wine coolers on hand, or try some of these greatSuper Bowl cocktails. Please remember – don’t drink and drive!!
4. Location
Cowboys Stadium in Dallas is obviously the ultimate place to see the Steelers play in Super Bowl XLV, but Pittsburgh is a great second choice. Pittsburgh Sports Bars will be packed with black and gold fans, and they’re all planning something special for Super Bowl Sunday. For those of you who can’t get to the ‘Burgh, these Steelers friendly bars are great places to cheer with your fellow yinzers. Or, just start knocking on doors in Pittsburgh – it won’t take long to find a Steelers Super Bowl party!
5. A Terrible Towel
It’s just a bright yellow towel with the words “Terrible Towel” emblazoned in black, but every self-respecting Steelers fan has one. Be sure to have a few extra on hand for any fans who neglect to bring their own.
6. Pittsburgh Food
The perfect Steelers football party means food, and a lot of it. You are going need plenty of appetizers, such asnachos and wings – things that are easy for fans to nibble on while their eyes are glued to the TV. Half-time means buffet time, but stick with a simple menu. Don’t forget the cold beer or cocktails! Second-half means even more snacks and appetizers, plus plenty of yummy desserts. And to make it extra special, try some of the following suggestions for Pittsburgh-themed food.What first comes to mind when planning a Steelers party? For most die-hard Pittsburghers its kielbasa and kraut, pierogies with butter and onions, and Isaly’s chipped ham barbeque. They’re easy to prepare and serve, with little to clean up, and they keep the meat and potato lovers happy. Haluski, a dish of homemade dumpling noodles and sweet cabbage, and Buffalo Chicken Wings are also really popular.

Pittsburgh icon H.J. Heinz has created a number of great football party recipes, including Chicken Kick-Off Kabobs, Gridiron Potato Dip, MVP Cheeseburger Macaroni and Sack ‘Em Salsa & Chips. Don’t forget the Heinz ketchup and mustard, of course!

When it comes to the potato chips, a football party must, Pittsburgh-area chip maker Snyder of Berlin offers plenty to choose from. Troyer Farms, based in Westmoreland County, is another great choice. Consider having some baked potato chips, pretzels or popcorn on hand to add a bit of ‘health’ to your super celebration.

Dips and salsas are an excellent way to add the Steelers colors to your football party. Mango Black Bean Salsa with black beans and gold mangoes is yummy served with tortilla chips. Or can serve black bean or other dark-colored tortilla chip with a gold-colored dip, such as Buffalo Chicken Dip or Chili Cheese Dip. For a healthy treat, try a Fat Free Black Bean Dip served with yellow and orange peppers for dipping.

If you prefer to go the takeout route, sandwiches from Primantis and wings from Quaker Steak & Lube are an excellent choice. Pick up your pierogies from Pierogies Plus in McKees Rocks, or get them from Pennsylvania Macaroni Company in the Strip. Area grocery stores always do a good job of preparing Steelers-themed appetizer platters.

There are a lot of great and tasty recipes to also choose from and tomorrow I will have a big list with links to some great ideas!

So there you go everything you are going to need to the perfect Steeler Super Bowl Party!!

Super Bowl Eats!

So I’ve totally failed and been MIA the last month! Eek! Sorry for to lack of posts but I promise this month there will be a bunch!

To start off the month right I decided to post a delicious recipe that would be perfect to have while cheering on the Steelers on Sunday for the Super Bowl!! I borrowed/stole this recipe from How Sweet It Is (as usual! Her recipes are so great I can’t help it!) It is semi sorta healthy.. I figured it’s the Super Bowl and everyone will be pacing around in nervousness that you’ll probably burn some calories! So this weeks posts will be all yummy food you can make for a Steeler Super Bowl Party! Next week, I’ll show you some exercises to burn off all those calories you will be eating on Sunday!

Buffalo Chicken Nachos

Everyone has more than likely had buffalo chicken dip, you know the dip filled with chicken, cream cheese, hot sauce and bleu cheese. Well this recipe I think is a tad healthier than than and is so delicious everyone will love it!

Here’s what you will need:

  • 8 whole wheat tortillas & olive oil for spritzing
  • 4-5 ounces of shredded chicken
  • 1 1/2 cups sharp cheddar cheese
  • 1- 2 ounces crumbled gorgonzola (bleu cheese crumbles work as well)
  • 1/4 cup buffalo wing sauce (or more)
  • 1/4 cup chopped scallions
  • avocado for garnish
  • sour cream

The first thing you will need to do is to make the chips from the whole wheat tortillas. You could also just do what I will be doing on Sunday and buy a bag of corn chips. I don’t think my shaking hands from excitement/nervs will be a good combination with a sharp knife to cut tortillas!

But if you are making them, cut the tortillas into wedges and spritz with olive oil then sprinkle with sea salt and pepper. Bake for 10 minutes or until golden brown. Make sure to keep an eye on them so they don’t burn!

Next step is the chicken! Now you can cook the chicken any way you want but roasting it would work really well! You could even just do what I’m probably going to do which is to buy one of those roast chickens from GE and just shred the meat from it. Its quick and easy!

Now for the buffalo sauce. I’m sure that you could use just hot sauce or buy pre-made buffalo sauce but it’s not hard to make at all! All you need is 1/3 cup of Frank’s Red Hot and 1/3 cup of melted butter. You may need more butter depending on how thick you want the sauce but if you use to much the sauce will get kind of oily so watch out!

Now the best part, putting it all together!

Start by adding a layer of the chips to the bottom of a baking dish, then top with chicken, cheese, buffalo wing sauce and your other toppings.

Continue layering until the chips and other ingredients are gone.

Bake for 5-10 minutes, or until cheese melts.

Drizzle with additional wing sauce over top and garnish with more scallions, sour cream and avocado!

So there it is! A great and semi/sorta maybe healthy dish for Sunday’s Big Game!!

Check in tomorrow for more great recipes and ideas for Sunday!!