Summer Calorie Burning

Summer is in full swing and so are summer bbq's and fiestas. Summer parties can be sneaky as far as caloric intake is concerned. Extra fruity cocktails, ice cream, dips and chips, burgers, and dogs can all pack on the pounds if you aren't combatting the summer fun with plenty of summer fitness. The best part of summer fitness is that you can do so many activities outdoors while getting a tan, your Vitamin D fix, boosting your endorphins, and taking in the scenery. Nature has a healing effect on the mind and body. So take some time this summer to get outside whether it's in Central Park, the beach, or your backyard and sweat for your physical and mental health.

The following is a brief list of activities and how many calories you can burn in 1 hour doing them. The numbers are based on an average for a person who weighs 120 pounds. The more you weigh and the more muscle mass you have the more calories you burn in an hour.

Kickboxing/Martial Arts: 550 kcal
Golf (carrying clubs): 300 kcal
Gardening: 250 kcal
Walking (moderately like walking a dog at 3mph): 200 kcal
Walking (briskly at 4mph): 215
Running (6 mph a 10 minute mile): 550 kcal
Swimming (moderate to vigorous): 550 kcal
Tennis: 385 kcal
Yoga: (Stretching/Hatha Yoga): 215 kcal
Weight lifting (moderate effort): 250 kcal

Chickpea, Tomato and Feta Salad

1 15-ounce can garbanzo beans, drained (about 1½ cups)
¾ cup diced fresh tomatoes (or grape or cherry tomatoes, halved)
¼ cup finely chopped green onions
½ cup crumbled feta cheese
1 tablespoon finely chopped parsley
1 teaspoon thyme leaves (optional)
2 tablespoons olive oil
1 tablespoon red or white wine vinegar
Sea salt and pepper

In a medium bowl, place garbanzos, tomatoes, onions, feta, parsley and thyme. In a small bowl whisk together olive oil, vinegar, salt and pepper and pour mixture over salad, tossing gently to coat. Cover and refrigerate until chilled. Serve.
For variety, add other herbs such as oregano or basil, and/or pitted black olives.

Stilettos and Self Defense in East Hampton!

STILETTOS and SELF DEFENSE

Bored with your workout routine? Kickstart a new workout while learning self defense moves to help you feel more aware, more confident, and more powerful!
Jennifer Cassetta, a second degree black belt, has been studying and teaching HapKiDo for over 9 years. HapKiDo is a martial art that is taught to the special forces in Korea as well as many military groups here in the U.S. and abroad for combat.

In NYC and Montauk, Jennifer teaches self defense for fitness to women of all ages and sizes. She believes it is essential for every woman to learn some basics in self defense no matter where you live. In the seminar Stilettos and Self Defense in addition to getting a kickboxing workout, you will learn how:

- to master the ABC’s of self defense
- to tap into your inner power
- to make weapons from everyday items
- to save your life with some basic techniques

When: Saturday, July 18th
Time: 9am to 10:30am
Lululemon’s FREE workshop

Contact: Jennifer Cassetta, HHC, AADP
Senior Instructor, World Pro HapKiDo Federation
Certified Personal Trainer
Holistic Nutritionist
Jennifer@healthandthecity.net