Sambo_fitness Member

You have to want it that bad.. work at your goal every day, set a clear and easily attainable goal that will accomplish bigger goals. It takes so much planning to be consistent.

Take some probiotics!!!

Consistency is key! It is very challenging, but worth it. Think of it this way... those two days out of the week that you eat at maintenance level, are you treating those as cheat days or are you doing it with purpose? Be honest with yourself! Ask if yourself if there is anything that you can do better. Only you can answer…

Just a fad diet. I've done cleanses before to detox (3 shakes a day), but I still ate very "clean" food. Only did it to get all the junk out of my system. Not a permanent option unless instructed to by your doctor.

Definitely check with your doctor and possibly a physical therapist to see what they recommend. As a personal trainer, I would refer you to do so before working with you. With that said, once you find out what your doctor says, a couple places you could start on your own could be yoga, machines such as the elliptical or…

Would love to!

That's some amazing success!!!! How do your clothes fit?? If they're loose, time to go shopping! Look for the NSV's

You could just make tomato soup?

Easiest way to tell is look at the wear and tear on the bottom of the shoe.

I blend spinach into everything!! I blend it into shakes, pancakes, sauces for meals. Another liking I have taken to recently is air frying my veggies! Carrots and green beans have been my go-to as of late. Depending on how you cook it, tastes like a wannabe french fry (totally not, though sadly). You can also try making…

Do you mind elaborating? Do you need recipes? Want a list of high protein foods?

That's my entire work week!! I have to avoid the workroom, or risk leaving with something unhealthy

If you absolutely have to, they're okay in a pinch.... but it is so much more rewarding to prep your meals for the week! Getting to know what is exactly in your meals and the amount of preparation it takes... total motivation to eat the prepared meal! It is also nice to have a routine for the weekends/time for you to enjoy…

For my home gym, I have everything I need to AVOID the gym! Resistance bands, resistance loops, pull-up bar, pull up assistant band, a Reebok Deck (bench/stepper), dumbbells ranging from 5-30 lbs, ankle weights - 2lbs and 5 lbs, moveable cushion tiles, thick workout mats, lifting gloves, exercise balls - 2 different sizes…

It is okay to have something small. It is also important to know if you have the self control to have only a small amount. I definitely do not have the control around sweets, so I avoid them.

There is no magic pill to quicken metabolism. However, you might want to see a doctor to check your thyroid levels, even if it is just for peace of mind. I have read a couple studies about how metabolism DOES slow down as we age - which is more common for older folk to become inactive, since it easier to put on pounds than…

If you are sore, you can try doing active recovery methods - including stretching and foam rolling. You can also try salt baths to counteract muscle soreness. Another thought is if you are so sore that you have to take multiple days off in order to recover, you need to slow down!

Hey all!!! Looking to add more friends! I'm a CPT, give advice when asked, have an open diary, and love helping others with their fitness journey. Feel free to connect!

I do so much with it!!! Easy to toss in soups, curry, use as a pizza topping, quick preworkout snack, tacos... Just to name a few ideas

Hey Marisa! Congrats on getting back on track! It takes motivation to get started, and persistence to see results. Stay committed to your tracking, and you will see results!

Do both!!!! I get way more booty/leg gains from lifting heavy than jumping around doing plyo.

Tequila and lime. Sadly, haven't had any in a long time though! Water only for me :) I will make it fancy with fruit sometimes though.

I don't trust the amount that is calculated on here. However, I know that if I am hungry, I need fuel!!! Definitely learn to recognize the signs as well as mentioned above to find out if you are eating enough.

I also try to stay under 2300 mg. I feel gross when I have too much.

Not from there, but living in Lubbock, TX area.

My husband grew up in Cedar Park. Love the area! We go to visit there every now and then. Still live in Texas, but Lubbock area.

1 to 2 pounds a week is a great and healthy goal!

Research Kodiak Pancakes.

Promise you don't taste the spinach at all!!

Recommended Dietary Allowance states 0.8g per day is the recommended minimum to prevent deficiency. American College of Sports Medicine and Academy of Nutrition and Dietetics recommends 1.2g to 1.7g/kg for strength athletes, and 1.2 to 1.4 for endurance athletes. My current protein intake for myself is 123 grams. I'm…