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I've worn my heart rate monitor in soulcycle classes before to compare it other exercises. i honestly burned at most 320 calories in the HARDEST classes though I am extremely active. Because you use so little resistance, you're really not burning as many calories as they say. The room is so hot that sometimes it feels that…
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For salads I will generally use the nutrition calculator from Chop't, Just Salad or Lenwich I find it's easiest to locate a chain restaurant menu that's closest to the type of cuisine you're eating. For instance, to estimate asian food, you can use the nutrition facts posted for PF Changs.
