Did you know that a plastic pumpkin trick-or- treat bag holds approx. 4600 Calories?!! Now that is scary.

No, I am not talking about that chocolate kiss that you have in your hand. I am talking about your health and fitness plan during this temptingly treacherous time of year.

Well, Halloween Meltdown no more, I am here with some good news. At a recent health and fitness conference I attended, I was so excited by some of the latest research, I couldn’t wait to share it with you.

Actually, it is old news put a new way. And in a word it is intensity! Let me share some of the findings and you will be a believer too. After intense interval or cardio exercise, the body continues to need oxygen at a higher rate that normal. This elevated oxygen consumption, originally referred to as oxygen debt, is now known as excess post-oxygen consumption or EPOC. Simply put, the body needs to replace oxygen used during intense bouts of exercise. And thus energy or calories are being used at an elevated rate.

The real benefit of EPOC is the 24 to 36 hours after exercise when your body is trying to recoup oxygen and return your body to its pre-exercise resting state. And that process can increase your metabolic rate by up to 16%, thus burning more calories. Have you ever had what you thought was a good workout session on the treadmill and at the end of a 45 minute session looked down in dismay only to discover you had only burned 300 to 350 calories? Let your exercise work for you. You want your body to rev up and burn those calories for the next day or two.

And as for intensity there are a lot of technical terms for where you want your heart rate to be but I will put it in my everyday language: BREATHE HARD! I tell clients I want you to be “breathy”, you know, like Marilyn Monroe. Clinicians will tell you 75 to 85% of your maximum heart rate. But you be the judge; let perceived exertion be your guide. On a scale of 1 to 10 how hard are you working out (honestly)? It should be about an 8.

So on those days when you don’t have a full hour or even a half hour, I have a couple of good heart pounding exercises for you to try that will get your heart racing and burning those calories for the next day or longer. If you log on to www.fitandfabulousoutdoors.com you can click on the You Tube link and watch the demonstrations to get you started. You know that you feel better and less stressed when you exercise and the less stressed you feel, the less likely you are to dive headlong into that trick-or-treat bag.

And speaking of trick-or-treat bag, just how many calories are in your favorite candy bar?

3 Musketeers (1.81 oz) …………….212 calories
Baby Ruth (2.1 oz)………………… 289 calories
Reese’s PB Cups (1.5 oz)…………..222 calories
Snickers (2 oz)…………………… 273 calories

Now that you know how to rev up your metabolism and burn more calories you may be more thoughtful about the calories you consume. That doesn’t mean no treats, but what I call mindful eating. I have a friend who (I know reads this column) is a fabulous baker. Around this time of year she often bakes the best lemon bars you have ever tasted. They simply melt in your mouth and leave you feeling loved, or maybe that is just me. She will carefully wrap one and leave it on my porch. Not the whole pan, just one. And I savor every bite ever so slowly. So this time of year enjoy the family, fun, festivities and fitness. And like most things in life it is about finding the right balance.