Burn an extra 100 calories today.

You may not think twice about adding an extra 100 calories into your day, but doing so on a regular basis can pack on up to 10 extra pounds in a year!  Apply the converse:  burn an extra 100 calories today~repeat this regularly~and you’ll notice the difference.  How much movement equates to 100 calories?  A rough estimate for most of us is low intensity for 30 minutes (take a stroll), medium intensity for 20 minutes (stationary bike at a slow speed or a brisk walk), high intensity for 10 minutes (Running, uphill or fast biking).  One way to measure intensity is through perceived exertion:  low means you can easily talk and/or sing, medium intensity you can talk but not sing, and high intensity would mean you can neither talk nor sing easily.