Local Motion - Active Living in Charlottesville and Albemarle, Virginia

March 10, 2010

Testimonial Photo

"I love to swim, 4 to 5 times a week. I like to meet a friend at the pool - it keeps me from finding an excuse not to go! The water takes the stress off my joints, and when I am done I feel clean, relaxed happy and strong. Swimming, "water jogging" and water aerobics offer some of the best exercise around....and you feel SO good afterwards."
— Dawn H.

"Walking with my children to the store is a very interesting voyage; we do it two or three times a week. They love to sightsee with me and get some of their energy out."
— Mary F.

Burn Those Calories

Beer (12-ounce can) - 153 calories

Café Latte, Starbucks® (tall with whole milk) - 204 calories

Chocolate milk (1 cup) - 158 calories

Coca-Cola® (12-ounce can) - 143 calories

Cocoa made from mix and hot water (1 packet) - 112 calories

Grape drink, Ocean Spray® (1 cup) - 170 calories

Iced tea, Snapple® (16 ounce bottle) - 200 calories

Kool-Aid® (8 ounce glass, prepared with sugar) - 60 calories

Milk, 2% (1 cup) - 122 calories

Milk, skim (1 cup) - 91 calories

Milk shake, vanilla, Burger King®, medium - 560 calories

Mountain Dew® (12 ounce can) - 165 calories

Orange juice (8 ounce glass) - 102 calories

Soy milk, plain (1 cup) - 127 calories

Water - 0 calories

Wine, red (5 ounces) - 129 calories

Bacon (3 slices) - 142 calories

Bagel (medium) with 2 tablespoons cream cheese - 391 calories

Bagel (medium) with no butter or cream cheese - 289 calories

Biscuit, plain, refrigerated dough (1) - 95 calories

Cheerios® (1 cup) with 1/2 cup skim milk - 145 calories

Croissan'wich®, Burger King®, ham, egg and cheese - 340 calories

Egg (1 scrambled) - 101 calories

McMuffin®, McDonald's® egg - 300 calories

French toast (1 slice), with no syrup - 149 calories

Frosted Flakes® (3/4 cup) with 1/2 cup skim milk - 165 calories

Muffin, blueberry (5 ounces) - 430 calories

Pancake (one 6-inch) with 1 Tablespoon syrup - 222 calories

Pancake (one 6-inch) with no syrup - 175 calories

Pop Tart®, strawberry (1.8 ounce pastry) - 210 calories

Shredded Wheat® with 1/2 cup skim milk (2 biscuits) - 205 calories

Yogurt, low-fat fruit (8 ounce container) - 232 calories

Apple (medium) - 72 calories

Banana (1 medium) - 105 calories

Beans, kidney (1/2 cup canned)- 105 calories

Broccoli (1/2 cup chopped)- 30 calories

Carrot, raw (1 medium or 5 baby) - 25 calories

Corn (1 ear)- 59 calories

Grapes (1 cup) - 62 calories

Green beans, fresh (10 beans) - 18 calories

Orange (1 large) - 86 calories

Pepper, green (1 medium) - 24 calories

Pineapple, canned (1/2 cup in fruit juice) - 75 calories

Potato, one baked plain - 145 calories

Potatoes, mashed with whole milk/margarine (1 cup) - 237 calories

Potato salad (1/2 cup) - 180 calories

Raisins (1 small box, 1.5 ounces) - 129 calories

Salad, mixed vegetables, no dressing (1-1/2 cups) - 33 calories

Salad, mixed with ranch dressing (2 tablespoons) - 173 calories

Strawberries (1 cup sliced) - 53 calories

Bean burrito, Taco Bell® (1 serving - 7 ounces) - 340 calories

Beef and vegetable stir fry, no rice (1 cup) - 250 calories

Big Mac®, McDonald's® - 540 calories

Bologna sandwich, plain - 336 calories

Cheeseburger (1/4 pound homemade) - 470 calories

Chicken Caesar salad, Wendy's® with croutons/dressing - 530 calories

Chicken, roasted (1/2 breast, bone removed) - 193 calories

Chicken wings, KFC® fried (5 wings) - 350 calories

Chili, Wendys® (large, 12 ounces) - 330 calories

Egg roll, shrimp La Choy® (3 ounce ) - 183 calories

Fajita, chicken (1) - 450 calories

French Fries, McDonald's® (medium serving: 4 ounces) - 382 calories

Fried rice, vegetable (1 cup) - 390 calories

Grilled cheese sandwich - 400 calories

Hot dog (with bun) - 300 calories

Lunchables® ham, turkey, cheese sub (6.2 ounces) - 460 calories

Macaroni and cheese (1 cup) - 350 calories

McRib®, McDonald's® pork patty on bun with BBQ sauce - 450 calories

Peanut butter and jelly sandwich - 410 calories

Pizza, Domino's® cheese (1/4 of medium pizza) - 420 calories

Roast beef sandwich, Arby's® (medium) - 415 calories

Spaghetti (1 cup cooked) with 1/2 cup meat sauce - 355 calories

Steak, New York strip (7 ounce lean) - 362 calories

Tuna sandwich, Subway® (6 inch on whole wheat) - 530 calories

Turkey sandwich with mustard - 350 calories

Vegetarian burger, Boca® (1 patty without bun) - 70 calories

Vienna sausage (7 canned) - 315 calories

Apple pie (1/6 pie) - 277 calories

Cheesecake, plain (1/6 cake, 2.8 ounces) - 257 calories

Cookie, chocolate chip (3 medium) - 144 calories

Donut, Krispy Kreme® glazed - 200 calories

Ice cream (1/2 cup) - 201 calories

M&M's® (1.7 ounce package) - 240 calories

Milk shake, Burger King® vanilla (medium) - 556 calories

Nachos with cheese (20 chips) - 554 calories

Peanuts (30 large dry-roasted) - 166 calories

Popcorn, oil-popped (1 cup) - 55 calories

Pork rinds (1 bag - 1.8 ounces) - 282 calories

Potato chips (20 chips) - 150 calories

Pretzels, hard (10 twists) - 229 calories

Reese's® chocolate peanut butter cups (1.5 ounce)- 230 calories

Sweet potato pie, KFC® (1slice) - 330 calories

Vanilla pudding, ready-to-eat (4 ounce cup) - 146 calories

Yogurt, frozen (1/2 cup) - 110 calories

Yogurt, low-fat fruit (8 ounce container) - 232 calories

Zebra Cake, Little Debbie® (1 package - 2 cakes) - 330 calories

48	32	24	16	16	31	32	21	21
64	43	32	21	21	41	42	28	28
50	33	25	16	16	32	33	22	22
45	30	23	15	15	29	30	20	20
35	24	18	12	12	22	23	16	16
54	36	27	18	18	34	35	24	24
63	42	32	21	21	40	42	28	28
19	13	9	6	6	12	13	8	8
39	26	19	13	13	24	25	17	17
29	19	14	9	9	18	19	13	13
177	118	88	58	58	112	117	78	78
52	35	26	17	17	33	34	23	23
32	21	16	11	11	20	21	14	14
40	27	20	13	13	25	26	18	18
0	0	0	0	0	0	0	0	0
41	27	20	13	13	26	27	18	18
45	30	22	15	15	28	30	20	20
123	82	62	41	41	78	81	54	54
91	61	46	30	30	58	60	40	40
30	20	15	10	10	19	20	13	13
46	31	23	15	15	29	30	20	20
107	72	54	35	35	68	71	47	47
32	21	16	11	11	20	21	14	14
95	63	47	31	31	60	63	42	42
47	31	24	16	16	30	31	21	21
52	35	26	17	17	33	34	23	23
136	91	68	45	45	86	90	60	60
70	47	35	23	23	44	46	31	31
55	37	28	18	18	35	36	24	24
66	44	33	22	22	42	44	29	29
65	43	32	21	21	41	43	28	28
73	49	37	24	24	46	48	32	32
23	15	11	8	8	14	15	10	10
33	22	17	11	11	21	22	15	15
33	22	17	11	11	21	22	15	15
9	6	5	3	3	6	6	4	4
8	5	4	3	3	5	5	3	3
19	12	9	6	6	12	12	8	8
20	13	10	6	6	12	13	9	9
6	4	3	2	2	4	4	3	3
27	18	14	9	9	17	18	12	12
8	5	4	3	3	5	5	3	3
24	16	12	8	8	15	16	10	10
46	31	23	15	15	29	30	20	20
75	50	37	25	25	47	49	33	33
57	38	28	19	19	36	38	25	25
41	27	20	13	13	26	27	18	18
10	7	5	3	3	7	7	5	5
55	36	27	18	18	35	36	24	24
17	11	8	6	6	11	11	7	7
107	72	54	35	35	68	71	47	47
79	53	39	26	26	50	52	35	35
171	114	85	56	56	108	113	75	75
106	71	53	35	35	67	70	47	47
148	99	74	49	49	94	98	65	65
167	112	84	55	55	106	110	74	74
61	41	30	20	20	39	40	27	27
111	74	55	36	36	70	73	49	49
104	69	52	34	34	66	69	46	46
58	39	29	19	19	37	38	25	25
142	95	71	47	47	90	94	63	63
121	80	60	40	40	76	80	53	53
123	82	62	41	41	78	81	54	54
126	84	63	42	42	80	83	56	56
95	63	47	31	31	60	63	42	42
145	97	73	48	48	92	96	64	64
111	74	55	36	36	70	73	49	49
142	95	71	47	47	90	94	63	63
129	86	65	43	43	82	85	57	57
133	88	66	44	44	84	88	58	58
131	87	66	43	43	83	86	58	58
112	75	56	37	37	71	74	49	49
114	76	57	38	38	72	75	50	50
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87	58	44	29	29	55	58	38	38
81	54	41	27	27	51	54	36	36
45	30	23	15	15	29	30	20	20
63	42	32	21	21	40	42	28	28
63	42	32	21	21	40	42	28	28
76	51	38	25	25	48	50	33	33
176	117	88	58	58	111	116	77	77
175	117	87	58	58	111	115	77	77
52	35	26	17	17	33	35	23	23
17	12	9	6	6	11	11	8	8
89	59	45	29	29	56	59	39	39
47	32	24	16	16	30	31	21	21
72	48	36	24	24	46	48	32	32
73	48	36	24	24	46	48	32	32
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