# Blog

## Burpee Calculator: What it Takes to Burn One Piece of Fun Size Candy

Don’t lay a finger on that Butterfinger, lest you wish to do a LOT of burpees!

Listen, we’re not saying to not eat candy – it’s devilishly delicious! But the average American will consume 3.4 pounds of candy during the Halloween season. As with everything action in the universe, there must be an equal or opposite reaction. In the case of candy, that reaction is burpees, to which almost all people are opposed!

Below is a chart that calculates the equivalent numbers of burpees a person must perform in order to burn off a fun size piece of candy. We repeat: these are fun size portions!

1 Treat (Fun Size)Calories# of Burpees for a 140 lbs Person# of Burpees for a 180 lbs Person
Butterfinger1009069
Peanut M&M's 9383

65
Almond Joy918163
M&M's 908162
Babe Ruth857659
Reese's Peanut Butter Cup 807255
Skittles807255
Milky Way 766853
Kit Kat736551
Snickers726450
Dots706348
Hershey's Bar66.76046
3 Musketeers63.35744
Nestle Crunch 51.34635
Nerds504534
Peppermint Pattie474232
Milk Duds403627
SweeTarts1097

If you prefer your candy in super fun (read: traditional) size quantities, most are 200 calories, resulting in 180 and 140 burpees respective to the two above weight categories.

If you’re a masochist and want to see how long you’ll be stuck in burpee purgatory for all your meals, use this handy chart to calculate (prepared by Dr. Jeff Godin):

## Energy Expenditure During Burpee (kcals/burpees)

Weight (lbs) 120130140150160170180190200
kcals per Burpee.951.031.111.191.271.351.431.511.59

Not all is lost. While doing burpee after burpee will burn off these treats, there are much more enjoyable ways of getting your exercise. AS ONE Fitness focuses on dynamic, high intensity training in a community atmosphere. Every workout completely tests your entire body, increasing strength and stamina while never getting boring. Burn up to 1,000 calories in a class. The best thing: your first class is on us

Come experience the AS ONE Effect at our Upper West Side location for free. If not, there’s always burpees!

## Dear New York Times: Your 7 Minute Workout is a Joke

(*This is an OP-ED by AS ONE Co-Founder, Mark Merchant. If you want to cut to the chase, come get your first class free and see what a REAL workout looks like!)

A New York Times entitled, “The Advanced 7-Minute Workout” – a follow up to the frightening popular  “The Scientific 7-Minute Workout” – has been making the digital rounds.

And it’s doing more harm than good.

Listen, I don’t care what anyone says – 7 minutes would be, at best a maintenance workout.  Let me explain.

An unfit person will benefit for a given period of adaptation of probably 4-6 weeks and improve in general categories of health and fitness.  Do nothing, then do something you will improve – that goes for any program.

Average fitness person, implies individual has a routine and some levels of fitness.  Exercises are demanding and will stimulate improvement due to increase in intensity.  But peaks in again a 4-6 week period.

Advanced fitness enthusiast,  program maintains current fitness level, might have ” moments of brilliance” where able to perform more reps, etc. but not enough stimulus to raise the bar.

So, comes down to threshold of adaptation for desired goals.  Purpose is to attain highest level of fitness and corresponding health benefits ( cardiovascular, neuro/endocrine, and metabolic system health) to counteract lifestyle ( mental, physical, emotional) and aging effects with minimum effective dose.

That my friends, is a program that intensely ( measured in maximal output for period of training) trains the body at a minimum of 4 days per week and a max of 6/7 days per week for a duration of 20-45 minutes.  Enough stimulus, intense exercise for crossing threshold of adaptation and therefore requisite metabolic changes to elicit improve above systems.

– Mark Merchant, AS ONE Co-Founder & Coach

## Obstacle Course Race Training With As One Fitness

Obstacle Course Races such as Spartan Race, Tough Mudder and Civilian Military Combine are hugely popular right now. And AS ONE is on board! Our well-rounded, intense training is the perfect way to prepare for these types of muscle-taxing events.

To prove that point, AS ONE assembles teams to tackle all sorts of obstacle course races, such as the 15+ mile, 30+ obstacle Spartan Race Beast in Killington Vermont. With over 6,500 feet in elevation change and obstacles that test every muscle group, proper training is everything.

AS ONE will prepare you. Our hour long sessions not only burn through calories but they prepare your entire body for peak performance.

Are you signed up to run an obstacle course? Want to become part of a team and train together? Come check out AS ONE and join our growing community of mud-loving athletes! Experience the AS ONE effect for 8 weeks and you’ll see a massive change not only in your appearance but in your energy, mood and strength.  Sign up here and receive your first class free!

What types of obstacles will you be prepared for with the AS ONE Obstacle Team? Check out some of the action:

Vertical Walls. AS ONE Focuses on building your arm, shoulder and back strength using functional fitness.

Fun. If you’re not smiling, it’s not working. Our workouts change every week so you never feel stale. AS ONE classes may kick your ass, but it hurts so good!

Join the AS ONE Obstacle Team and experience the AS ONE effect for yourself. Sign up now and get your first class free

## 10 Timeless Fitness Laws – We Agree!!

It is funny how things work…. It’s the nature of the beast, see something that people must and want to do, try to make money at it and in the process take people further away from achieving their goals! That has happened to the fitness industry. We need exercise, the body demands it or else age prematurely and poorly, but there are so many errant takes on every aspect of fitness and nutrition so that people can become celebs or make a buck, we can’t see the forest for the trees.
Here is another refreshing article that wades through the BS and tells it like it is. Just like what we try and say at As One! Read this and pat yourself on the back for subscribing to the tried and true!!!!

http://www.outsideonline.com/fitness/bodywork/the-fit-list/10-Timeless-Fitness-Laws.html

## What To Do When Summer Gets In The Way Of Training!

It happens, nice weather, more activity and social gatherings. The next thing you know, you start missing your workouts! So, what do you do??

Actually, it is quite easy. When summer hits, your activity level automatically goes up. SO take advantage, and hit everything quickly. Perfect remedy…As One EXPRESSO!

Here is an example of our Expresso to take with you anywhere. Jack your metabolism with a short intense program!

Warm up with 20 jumping Jacks, 5 burpees for 3 rounds:

then:
Squats
Pushups
Rower Situps
Burpees
Step Back Lunge
Plank Walks
Squat Jumps

(wait, have you done these exercises before?!)

Perform 15 reps of each, then do 12 reps of each, then 9 reps of each, then 6 reps of each, then 3 reps of each.

Rest for 1 minute and then reverse the number order. You should be done in 10-15 minutes or however long it takes and be completely energized!

## Simple, Effective, Established

This article came down the pipe, and I found it a breath of fresh air. As One has as one of its cornerstone tenets, Keep It Simple. The reason for that is we understand the human body by nature is highly adaptable. Give it a stimulus and it will adapt and adjust. But the trick is in the stimulus, which is another word for intensity. Our analogy is the roof of a dome – if there is enough air inside the dome, the roof stays up. Likewise with fitness, your fitness is the dome roof – enough exercise at high enough intensity and your fitness stays up and improves. Now, how much intensity?? That is the overload principle he discusses, a simple way to measure is always try and do more, it is that easy! If you did 10 squats in a minute, the next time do 11, etc. The point is to always keep working your hardest, have one more positive chat than negative, whatever it takes to convince yourself to keep working intensely and striving to move forward!

Here is our plan:
1. show up
2. work out with friends
3. go for it!!
4. rest and do it again.

See you soon!

## Chat with “The Lake”

We all fall into our routines – even though that’s really the worst sabotage to our own fitness. If you’re a weekday work-out-er, even if you come early some days and at the end of day on others, you might not know there’s an instructor named Adam. We set an alarm clock last Saturday to meet this weekend wonder, and started the weekend off on a sweaty note.

How did you discover As1:

I coached with George – when I was training for my first Ironman. It was his second, my first and he was one of the team coaches. And a friendship started there.

How long have you been teaching here:

I’ve been here three years. I’m an NYC firefighter, down at Ladder 5 in Greenwich Village, and I’m also a PT instructor at the fire academy.

Can you get any of your “brothers” to do these workouts?

Sometimes – there are a couple who do, but most of our guys live in Staten Island, so anything above 14th street scares them, but I do get a few of them to come in pretty regularly.

One of the worst workouts that I love the most is the 90-60-30, which is 90 seconds of cardio then 60 seconds of complex moves (like squats and lifts with a sandbag) followed by 30 seconds of burpees. Do that trio non-stop for 5 rounds, and then do it again rotating machines and exercises. I try to do that once every two weeks.

Are you always still sore after that?

Yes, always. Because no matter what, it’s never easy. As you get stronger, you work more efficiently and you work faster. It never gets easy, but you just become better at the exercises and pushing yourself harder.

I teach the Sunday long class – a solid 90 minutes of work. There are about 8 loyal ones who are here every week. It wipes you out, but when you’re done, that’s quite a feeling.

## Talk with Kaylee…..

Kaylee’s class:

It happens to even the most die-hard fitness devotees: It’s easy to commit to end-of-day workouts at the beginning of the week, but once Wednesday evening rolls around, it’s often easier to say yes to happy hour instead!

“Typically Wednesday nights at As 1 were a lighter turn out, till Kaylee started teaching them,” says GEORGE/MARK/TKTITLE OF AS1. The Minnesota native is known for her playlists, which help get you in the mood — for an ass-whooping workout! Keeping up her reputation, on a beautiful spring evening this week’s class was at max capacity.

“I love these workouts because they never get easy,” she says. “Personally, I think the beat of rap really helps get you moving. Right now I’m loving “Turn Down for What” [by DJ Snake & Lil John], but I’m always ready for country, too, which I get isn’t a typical combination!” The former college hockey player thinks music is the best instigator for a good workout, “It’s super important. I think the wrong music can kill a workout even if you’re super pumped that day.”

True to her hockey-playing roots, the shorter the circuit, the happier she is. “Those endurance things still kick my ass. Growing up training was 40 seconds and then you’re done.” No wonder her least favorite element at the gym is the Air Dyne bike. And with her training, of course she says squats are one of her favorite exercises! If she had to pick a cardio machine, “it’d be the Jacob’s Ladder, because you really do have to stay in the zone and focused.”

This week, it was alternating 4-minute cardio circuits (stepper, Air Dyne, Jacob’s Ladder) with a series of 25-second intervals of burpees, push ups, jump squats, dead lifts….and others you try to forget about while you’re in the middle of it! Repeat five times and get ready for the burn the day after!

What about workout necessities, apart from a great playlist? “Nothing beats water. Sometimes I’ll throw in a flavor packet but basic water is my go-to. But I’m careful not to drink too much during a workout because of all the sloshing around!”

## That Nagging Back Pain!

Nagging Back Pain – If you feel that tightness in the low back, or an acute discomfort on one side, your issue may not be your back but your hips.

Think of it like this – when doing movements like walking, running, sitting, and performing exercises like squats or deadlifts, we want the spine and your hips to work together and your legs(femur) to operate separately.

But, if the hip musculature (hip flexors, deep rotators, piriformis, adductors, hamstrings, etc.) is tight the legs will drag the hips along for the ride. When the hips have to “give”, that strong connection with the spine diminishes, creating an unstable sensation in the body. The body does not like instability, so it will increase the work to the low back musculature to try and re-establish stability. When any muscle is asked to continuously work harder than it needs, it will let you know by setting off your pain receptors.

So, really what is creating that nagging pain is over worked low back musculature created by tight hip musculature. Loosen up the tight muscles, take the pressure of the low back muscles and that nagging discomfort should go away!

Try these five stretches, regularly! You will need to be consistent with the movements to override what has already been established. One time will not cut it!

Give these a shot, any questions – drop me a line or see me in class.

Note: if the problem intensifies after the stretches something else may be going on so let me know and I can help advise.

Hip Flexor Stretch: Tuck Pelvis Under: Lift Chest, straighten spine.

Glute Stretch:  Sit tall with spine straight, pull knee to opposite chest.

Hamstring stretch (start): Hamstring stretch (finish):  Lay body flat, keep hips on ground. Extend leg, keep hip on ground.

Groin Stretch: Sit into hip, keep opposite leg straight.

Open/Close Book (low back/hip start): Open/Close Book (finish):  Legs straight as possible, open up trying to get opposite shoulder to the ground.

## Why Deep Squats Are The Best Squats

Mark Says:

“Ah the squat… I could wax poetic on the beauty of this often cursed exercise, but read this article and learn all the benefits we have touted at As One about the squat.  If you’re not sure what to do today – squat early and often”