Steamboat Springs — How much do I have to move to lose that?

Let’s take this into consideration before we even start. One pound of fat equals approximately 3,500 calories. This means that if you consume 3,500 or more calories than what you burn in a period of time, you will gain one pound. But if you manage to burn 3,500 more calories than you consume, you will lose one pound.

Since everyone loves burpees and lattes, here is your new pocket-size burpee conversion chart to reflect on next time you are at the drive thru or Starbucks.

• 1 minute or 25 burpees, will burn about 8 calories
• 5 minutes or 85 burpees, will burn about 41 calories
• 10 minutes or 150 burpees, will burn about 83 calories
• 20 minutes or 200 burpees, will burn about 166 calories
• 30 minutes or 275 burpees, will burn about 250 calories

Now that is a lot of burpees! Go ahead and test yourself to see how you size up with the average numbers. And don’t worry, burpees don’t like you that much either.

Let’s put this into a different perspective for a minute. Here is a list of some common foods and drinks that may have you making some different choices at the checkout counter.

• White bread (2 slices) is 170 calories — 200 burpees to burn those calories
• Milk (200 ml) is 100 calories — 150 burpees to burn those calories
• Pizza (regular slice of cheese) is 1,400 calories – 1,650 burpees to burn those calories
• Tomato sauce (100 g.) is 111 calories — 170 burpees to burn those calories
• Big Mac meal (large) is 1,350 calories — 1,375 burpees to burn those calories
• Kit Kat (45g. or 4 fingers) is 234 calories — 230 burpees to burn those calories
• Can of Coke (340 ml.) is 250 calories — 275 burpees to burn those calories
• Liquor (per shot) is 207 calories — 210 burpees to burn those calories
• Sushi (one California roll) is 250 calories : 275 burpees to burn those calories

So, there you have it! All the information you need to make healthy choices.

Here is my advice for those looking for a healthier lifestyle. Eat lean meats and lots of vegetables, nuts and seeds, some fruit, a little starch and no sugar. Keep an intake of food that will support exercise but not body fat.

Moral of the story is, eat to fuel your body properly so you don’t have to do too many burpees. Try this at your next workout: seven minutes of burpees. I would say it’s one of the best go-to workouts you can do! Happy eating and have fun with your burpees.

Sarah Coleman brings years of personal health and fitness knowledge to the table. Currently the health and wellness director at The Foundry, is a personal trainer, “CrossFitter,” coach, outdoor enthusiast, managing partner with Inspired Live Network and owner of A weight Lifted Fitness Camp. She provides flawless technique and a positive attitude. Taking fitness to new levels, she uses the outdoor environment, your living room or work space, as well as the gym to influence and push her clientele. Funky knee socks and outrageous colors make Sarah unique, which transfers into her training and brings a smile to everyone’s face.