Ciera247Zumba Member

Work on recovery strategies as well. Ensure you do an adequate warm up, including dynamic stretches. Post-workout be sure to stretch thoroughly, static stretches. As well as try foam rolling!!! Super helpful for recovery and reducing lactic acid build up. Drink a lot of water constantly too. I also stretch before sleep…

719! :)

Protein supplements can help certainly. Non-meat protein sources include: beans/legumes, eggs, hummus, mushrooms/ mycoprotein, nut butters, nuts/seeds, soy, tofu, tempeh, quinoa (awesome to add to rice recipes 50/50), yogurt :)

I know this response is less direct to address the personal training, but have you ever tried group fitness classes (if your gym offers them)? The instructors can really help give you that drive and the community energy is phenomenal to power through workouts together.

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While the calorie difference is true, protein is crucial for health and higher protein diet can lead to weight loss and health benefits. Especially consuming protein and fiber earlier in the day can keep you feeling fuller and curb your appetite. I would recommend meal replacement of 1 protein drink per day, since they are…

Believe in yourself!!! It is a challenge but as you grow accustomed to the habit of logging and awareness, you can embrace change in dietary choices over time! Don't let yourself fixate on mistakes or expect perfection -unrealistic. Drink plenty of water and eat lots of fiber and protein to maintain fullness, vegetables…

On the nutrition side, diets higher in protein and fiber help a lot. Here's an article about fiber: http://www.southdenver.com/wp-content/uploads/2012/11/fantasticfiber.pdf

I've had hypothyroidism for years. Totally understand the lethargy/lack of energy. If you can push hard enough to overcome the initial struggles of starting an exercise routine (I recommend group fitness, it's fun and planned already) especially if you can build more muscle... As your metabolism increases in 2 ways the…

So much hostility... :/ A lot of people are in the same scenario of hiding out all winter season and realizing the effects... good luck to you all. Although I do take a prideful sneer that I've been exercising almost every day no matter the season :)

I'm a very happy vegetarian of 11 years. It takes conscious effort to ensure adequate nutrition, but once you find the balance, there are a lot of benefits to the diet. I am a fitness freak and still get loads of protein and have awesome energy levels. I have pet backyard chickens that lay eggs for me and have a great…

Stick with stretching daily! It prevents soreness and really does make a whole world of difference, especially doing Yoga:)

Getting lots of fiber and protein earlier in the day is really helpful. Fiber makes you feel fuller longer. Whole grains, healthy cereals, granola, fruits, vegetables, and even options like chia seeds (great to add to smoothies and a good source of fiber/protein!) can be satisfying food sources. I also drink a protein…

What you're doing sounds awesome and healthy, so long as you maintain that happy attitude of enjoyment (& listen to your body on times you may be pushing too much or need rest). I recommend supplementing what you do with yoga and quality stretching to help prevent muscle aches/fatigue and improve flexibility to help…

Quinoa has 8g of protein per cup :)

If you can do dairy, I recommend Greek Yogurt as a high-protein food source that is naturally full of beneficial probiotics. I'm not sure if that's directly pertinent to what you are looking for, but definitely a healthy food choice! :)

In addition to increasing protein, food high in fiber help you stay fuller longer and curb appetite. I'm happily obsessed with exercise, so I always encourage people to try new things and to look for activities that really drive you and keep you enjoying it. Researching High-Intensity-Interval-Training (HIIT) workouts…

Since everyone has focused on providing great advice on the dietary side, I would suggest looking into adding new exercise types to your routine. If High-Intensity-Interval-Training (HIIT) seems like something within your abilities (things can always be modified for safety), it stimulates the metabolism and creates an…

Also nuts and nut butters are fantastic sources but have higher fat content, especially "good" fats.

Orgain brand vegan protein powder is my favourite supplement. Otherwise, beans, lentils, legumes, pasta, cheeses, soy, mycoprotein (meatless meat substitutions), and quinoa are all powerful.

In addition to suggestions of baking and frying (I use coconut oil because it has healthy fats and the flavor is mild), tofu can be sort of "scrambled" to supplement a breakfast dish (in addition or in place of eggs). This is especially good with fresh diced vegetables as it cooks. Just drain the tofu, and gently smash it…

Cottage cheese (low-fat or part-skim) is great with fresh fruit. Greek yogurt (especially varieties like Fage/Chobani) where they offer 0% fat, that will provide ~13g of protein with 120 calories. Just be conscientious of the sugar content. Mozzarella string cheese is good too.