https://www.lancasterfitnessclub.com/blog daily 0.75 2026-08-06 https://www.lancasterfitnessclub.com/blog/increasing-your-total-calories-burned-each-day monthly 0.5 2026-08-06 https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/34e8a17e-400f-48ae-b557-54e794192ac6/TOTAL+DAILY+ENERGY+EXPENDITURE.png Blog - Increasing Your Total Calories Burned Each Day - Make it stand out Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a 24-hour period. This includes your RMR, TEA (EAT & NEAT), and TEF. https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/67cd6758-d7b1-48ef-998e-fe89f4737438/TOTAL+DAILY+ENERGY+EXPENDITURE-5.png Blog - Increasing Your Total Calories Burned Each Day - Make it stand out Resting Metabolic Rate (RMR) is the baseline amount of energy your body uses for essential functions such as breathing, organ function, and cellular repair throughout the day. https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/0230f504-0aa9-4fa5-bde3-e220179672c3/TOTAL+DAILY+ENERGY+EXPENDITURE-6.png Blog - Increasing Your Total Calories Burned Each Day - Make it stand out Thermic Effect of Food (TEF) is the energy your body expends to digest, absorb, and metabolize the food you eat. https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/eac28b31-8f20-4301-b72f-537bd50bc483/TOTAL+DAILY+ENERGY+EXPENDITURE-8.png Blog - Increasing Your Total Calories Burned Each Day - Make it stand out Thermic Effect of Activity (TEA)is the amount of energy expended through physical movement, including structured exercise (EAT) and everyday movement (NEAT). The main difference between Exercise Activity Thermogenesis (EAT) and Non-Exercise Activity Thermogenesis (NEAT) is that EAT is planned exercise, while NEAT includes all of the movement you do outside of intentional workouts. Exercise Activity Thermogenesis (EAT) refers to the energy expended during formal exercise, such as running, strength training, or a HIIT class. Non-Exercise Activity Thermogenesis (NEAT) is the energy expended during all activities that are not sleeping, eating, or structured exercise. It includes the movement you do throughout the day that doesn't involve going to the gym or following a workout. https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/218baa76-13fb-4b16-b16e-ca4dbaec3f3f/5.png Blog - Increasing Your Total Calories Burned Each Day - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/f17b471e-e92c-4011-8e46-92dd937db62f/6.png Blog - Increasing Your Total Calories Burned Each Day - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/39fe3600-96ff-4018-b800-09a2a02cb816/8.png Blog - Increasing Your Total Calories Burned Each Day - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/13081b27-f2e9-4b56-8f80-61d71d767855/7.png Blog - Increasing Your Total Calories Burned Each Day - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.lancasterfitnessclub.com/blog/w7r8aef50y4u94w3joofg4udz0lkrr monthly 0.5 2026-08-06 https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/cc9a15d1-32c2-44d6-b1fb-ec574eed7f65/VS..png Blog - Back to Basics: Building a Healthy Diet with Whole Foods - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/6541eee7-da18-4429-9241-e687095ccfb0/VS.-2.png Blog - Back to Basics: Building a Healthy Diet with Whole Foods - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/8f9f855a-4371-479c-a24a-e78752eadc1d/VS.-3.png Blog - Back to Basics: Building a Healthy Diet with Whole Foods - Make it stand out Select vegetables and beans labeled "no salt added" or those containing 5% Daily Value (DV) of sodium or less per serving. Rinse canned vegetables and beans under running water to remove some of the added sodium. Choose canned fruit packed in 100% fruit juice or water instead of syrup, and avoid products with added sugars. https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/08689278-d429-447b-be60-b1af0d7fa6ca/VS.-4.png Blog - Back to Basics: Building a Healthy Diet with Whole Foods - Make it stand out Examples of whole grains: Quinoa, rolled oats, whole wheat, brown rice Examples of refined grains: White rice, white bread, white pasta, white flour https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/a4f18697-d064-4aae-9545-ebc3975a830f/VS.-5.png Blog - Back to Basics: Building a Healthy Diet with Whole Foods - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/4f75ff72-d06d-43cf-bea9-cab88105e037/Untitled+design-39.png Blog - Back to Basics: Building a Healthy Diet with Whole Foods - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/a52937b7-9b6f-4dd6-a893-481329c667cb/1.png Blog - Back to Basics: Building a Healthy Diet with Whole Foods - Make it stand out Whole Apple Vs. Applesauce: Nutrition Facts https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/82e04497-6049-4b04-a779-8d1170875159/2.png Blog - Back to Basics: Building a Healthy Diet with Whole Foods - Make it stand out Whole Apple Vs. Applesauce: Ingredient Difference https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/5bb3c851-cb0c-4cdf-8c31-65d0c58bd53c/VS.-7.png Blog - Back to Basics: Building a Healthy Diet with Whole Foods - Make it stand out Oatmeal and Banana vs Cereal: Nutrition Facts https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/d933ee8b-6070-4e45-8a5b-c7168f71cac8/5.png Blog - Back to Basics: Building a Healthy Diet with Whole Foods - Make it stand out Oatmeal and Banana vs Cereal: Ingredient Difference https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/b826dc19-4664-44d2-b4e9-d9e8895fc10e/6.png Blog - Back to Basics: Building a Healthy Diet with Whole Foods - Make it stand out Chicken Breast vs Chicken Nuggets: Nutrition Facts https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/c490dc03-6550-466d-9fc3-243c6243ae72/7.png Blog - Back to Basics: Building a Healthy Diet with Whole Foods - Make it stand out Chicken Breast vs Chicken Nuggets: Ingredients https://www.lancasterfitnessclub.com/blog/do-you-really-need-10000-steps-a-day monthly 0.5 2026-08-06 https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/4d40ee6b-004a-462a-868d-537d206c3dbf/images.jpeg Blog - Do You Really Need 10,000 Steps a Day? - Make it stand out The Manpo Meter https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/e82bf20c-c281-41ec-aea1-2535900f16a6/images.png Blog - Do You Really Need 10,000 Steps a Day? - Make it stand out The kanji for "10,000" (ten thousand) I think I saw him take a step! https://www.lancasterfitnessclub.com/blog/decoding-your-nutrition-label monthly 0.5 2026-07-09 https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/8824d2f8-8ca8-4648-bc35-4428cbbf3037/2.png Blog - Decoding your nutrition label - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/10f6d1fb-7b3e-4ea2-9f3d-414e9b56b90f/3.png Blog - Decoding your nutrition label - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/1993eaf1-f225-47dc-b4eb-ce479395e7cd/4.png Blog - Decoding your nutrition label - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/f048eaee-b298-4627-8137-fcd6317a3b89/5.png Blog - Decoding your nutrition label - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/ca814af6-809e-47ca-8c3f-559eb4fd21e4/6.png Blog - Decoding your nutrition label - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/c52b38d9-5057-42e7-a7b3-7a80e709af6e/7.png Blog - Decoding your nutrition label - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/df199068-da44-450f-bb86-58c2d9afb667/8.png Blog - Decoding your nutrition label - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.lancasterfitnessclub.com/blog/Blog Post Title One-3zaa9-zlxng-67tfc-9zdxc-jwbye monthly 0.5 2026-02-15 https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/c172f668-a827-4216-9e3b-091c5b4c3af5/EatRealFood2025.webp.png Blog - updated Dietary Guidelines for Americans - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.lancasterfitnessclub.com/home daily 1.0 2026-05-26 https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/7f7e0270-cd19-4f6b-8717-5fb9b8815ee3/2.png https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/56ed1f3b-6cc6-42c2-9454-5a44ffebc834/1.png https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/8a190965-a597-49ae-8f08-7024412193a0/3.png https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/7f4b43cd-aeda-4a5f-8b96-a1477cfbb0c5/Hayley+Kauffman+Licensed+Practical+Nurse+NASM+Certified+Personal+Trainer%2C+Certified+Nutrition+Coach+US+Army+Veteran-5.png https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/ae403b22-fbd4-4f1f-9009-1b68541068ae/Hayley+Kauffman+Licensed+Practical+Nurse+NASM+Certified+Personal+Trainer%2C+Certified+Nutrition+Coach+US+Army+Veteran-3.png https://www.lancasterfitnessclub.com/about daily 0.75 2026-05-07 https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/9f3f1a96-3f29-45df-a5b8-141abd98604d/4.png https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/3ad31644-0252-4e1a-9eae-f669484c6e66/1.png https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/67482ea9-ae4c-40b9-b027-19c9bca36296/2.png https://www.lancasterfitnessclub.com/contact daily 0.75 2026-05-26 https://www.lancasterfitnessclub.com/services daily 0.75 2026-06-29 https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/ba2519ec-90f9-43a4-b209-46eeb8ef65b3/6.png https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/11b4f543-50d5-4b91-ac34-0504d0827f74/7.png https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/17ab3546-76ac-4a19-83b3-0e7cf497528c/Hayley+Kauffman+Licensed+Practical+Nurse+NASM+Certified+Personal+Trainer%2C+Certified+Nutrition+Coach+US+Army+Veteran-6.png https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/951f9679-f657-4db3-98e0-93070702822c/1.png https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/edb2186b-5349-43f3-b9fd-1bd490aa46ab/Untitled+design-34.png https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/e347d178-4742-403c-8c02-12080773f5a3/9.png https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/ac0abc52-5a49-4d34-aae2-5859d5779443/8.png https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/4db8bac9-ed06-421b-9216-aa438702c27d/Hayley+Kauffman+Licensed+Practical+Nurse+NASM+Certified+Personal+Trainer%2C+Certified+Nutrition+Coach+US+Army+Veteran-7.png https://www.lancasterfitnessclub.com/store daily 0.75 2026-05-26 https://www.lancasterfitnessclub.com/store/p/you-dont-have-to-you-get-to-tshirt monthly 0.5 2026-07-20 https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/1784565588107-VC6AM26UA0ZXRY51VGO2/212a17e28c045827164cba5d66f9fa46 Store - 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"Meet Me at the Bar" Hoodie https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/1784565998251-XWUIL2UFBL51LGLNDN56/a845a1f9b157e84333a1f20fa1234ff5 Store - "Meet Me at the Bar" Hoodie https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/1784566000748-YNGIRZAZ3YZKWM9NI0U6/f7829fc6bb0c3d20de35a12d6fa918de Store - "Meet Me at the Bar" Hoodie https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/1784566002509-68EDM92SAW05AQXD5Z2J/7a73a0e10f127ee3decc5ba86a96d287 Store - "Meet Me at the Bar" Hoodie https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/1784566004324-N0TQA9ATHUMHYPJMO9NS/182d0e78886419a685d1c149c6120aed Store - "Meet Me at the Bar" Hoodie https://www.lancasterfitnessclub.com/store/p/lanc-fit-vintage-embroidered-hat monthly 0.5 2026-07-19 https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/1784478356753-S8OD1J1GO0912TPU5LND/d7783db9896543f3b590a5d5a55b2864 Store - Lanc Fit Vintage Embroidered Hat https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/1784478363843-YVEJWQM8GQCCG0KWY2ZN/44628dd65bc01fa6324282c05a842356 Store - 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Lanc Fit Vintage Embroidered Hat https://www.lancasterfitnessclub.com/store/p/womens-mesh-back-cap monthly 0.5 2026-07-19 https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/1784477958364-QZ3UC6PVIIX2KAONWJBC/08c9b4877f2e409b23dc8142dca6d047 Store - Women's Mesh-Back Cap https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/1784477962529-1N1TH1GXSTTRSWOA67KI/ff2c0fbd3a48a5d58c255c3c56b50c09 Store - Women's Mesh-Back Cap https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/1784477966631-G6J5PWBLEDRB25B20ERD/35adbb51b08249310511f6100a7edac1 Store - Women's Mesh-Back Cap https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/1784477970006-S121IKWDX8YH8E8K2TU6/b55e2261fda3d0a5adad5c69ecab9840 Store - Women's Mesh-Back Cap https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/1784477973292-KIC0CHDJVTLNJN99A02G/d542f03d08a8d11c6e0fd995ce0cdc89 Store - Women's Mesh-Back Cap https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/1784477977135-B39FT5N3TJ8TKTG20I7T/63dac714cf3c4161161b3e511d165138 Store - Women's Mesh-Back Cap https://www.lancasterfitnessclub.com/store/p/meet-me-at-the-bar-hoodie monthly 0.5 2026-05-30 https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/1780106154299-CM8JM7Z76L9QMUB649ZG/5b19ddd8ffb69e2697fba9eb7986ba0b Store - "Meet Me at the Bar" Hoodie https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/1780106158374-3597JVH72H8BIDWLH4VU/88ce769f3aff17bdc0536f1fea7fa133 Store - "Meet Me at the Bar" Hoodie https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/1780106162549-FK4ZPQ62AMVH3XK6MZ6X/eddad61623be7f085b3d214548269df5 Store - "Meet Me at the Bar" Hoodie https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/1780106165409-EOJTL4MGUZ6GHF0U7PMO/02f56573c2cb277fb910c83f5e97c3a2 Store - "Meet Me at the Bar" Hoodie https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/1780106168251-9PCFWO1RFL4RLVLWGWG2/fd39da291a8a6e20dd4a5e0daa4c7636 Store - "Meet Me at the Bar" Hoodie https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/1780106170511-KXVR34J7NGGU5U87Z3L3/dc123dd990d2303d72671a5767d2f1c8 Store - 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"Cheat Day" Vinyl Sticker — Pink https://www.lancasterfitnessclub.com/store/p/cheat-day-ice-cream-decal monthly 0.5 2026-01-27 https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/1769314319139-234VB5PYWVBH3EAE53NP/510be06af8248f22a6ba801aecd71347 Store - "Cheat Day" Vinyl Sticker https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/1769314350833-Y8ZV2O09NXG5062PE1QM/91a921407e4dc4ece3b9d0c8d6819985 Store - "Cheat Day" Vinyl Sticker https://images.squarespace-cdn.com/content/v1/69602a7d45e2dd41f7c5b27d/1769314352889-7PLMM2KIEE1FPR60P1S9/60e33e6386be3910f406f159b3238c01 Store - "Cheat Day" Vinyl Sticker