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Touchfit by George St. Pierre and John Barardi is very good. It's $4.99 at the iTunes store

Stretching should never be done to the point of pain. When you static stretch, just lean into the stretch to the point where it feels mildly uncomfortable then hold that position for 20-30 seconds. For calf stretching I would stick with just #2 of the ones you listed that you did. The others are the same (they may look…

Sounds like you are doing wonderfully. If you worked with a trainer then I assume you spoke to him about your goals, your past workout history, your likes and dislikes and so so on and given this information, your trainer decided to start you out on machines. Machines are a GREAT way to start lifting if you are new to all…

I wish more workplaces would bring in a program like that. It;s not just the physical benefits but it relieves stress, gets your blood flowing and clears your mind...and it just feels so darn good!

Add foam rolling before stretching and you have yourself a winning formula! Ideally, you would foam roll and then stretch muscles that don't already have optimal ROM that are indicated as being shortened during a movement assessment. There's really no big need to static stretch muscles that already have optimal ROM (but it…

Ya, it's probably ok and I based this on your use of the word "sore" and not "pain". A little soreness is normal and it's caused by damage to the muscles so that being the case, you can treat it like any injury with rest, heat and maybe some tylenol if you are so inclined. The soreness will go away in a day or two and if…

Both your fitbit and your treadmill are doing the best they can but without being hooked up to expensive equipment, you will never know exactly how many calories you burn during exercise. Any device like a fitbit or a treadmill are just "pretty good guesses" at best. I would just split the difference and then feel really…

You hit the nail on the head!! So many people don't realize that the butt (gluteus medius and minimus) also has function in the abduction world. I like lateral walking with bands but anything that draws your leg away from midline will give you a world class routine for a world class butt

For ab exercises you are looking at 3 movements...planks (and its variations) crunches and twists (russian twist, cross reaches etc) Those 3 movements will hit the abs (rectus abdominis) your internal and external obliques and muscles that stabilize the spine...the transverse abdominis. Those are the only moves that work…

Your body CAN make energy from other sources (because it has to do whatever is can to survive) but you don't don't WANT it to do that. Save the protein for what it was meant for....not to fuel the body. Outside of a medical condition which would warrant a low carb diet (parkinson's Disease, Epilepsy do well on lower carb…

Lots of good suggestions for options on what to add. You can keep your carb and protein ratios from Protein: 10-35% Fat: 20-35% Carbohydrate: 45-65% If you have a hard time reaching your daily goals BUT you feel good with lots of energy otherwise, then maybe you don't need to eat any more. I wouldn't go on the assumption…

Sure you can...do some lower body plyo on your lower body day is a great way to add variety and fun to your workouts. Plus, if you play any type of sport such as tennis or baseball, plyo will be a great addition. I would suggest starting slowly if plyo is new to you such as squat jumps with a 3-5 second hold at the landing…

Ya...your macros do matter. I suspect your true goal is just not weight loss. If we were to talk about your goals I would guess that your goal is really to have HEALTHY weight loss to a sustainable body weight and be metabolically healthy (good blood pressure, cholesterol, no vitamin or mineral deficiencies etc.) I have…

First of all, you're not a "fat person" you're a human being who struggles with weight. There is no need to put unhealthy labels on yourself. No doubt you have friends and family that think you are pretty awesome so THAT is who you are. As far as macros you want to be in a range for each macro that will provide you with…

To get to those "tricky" areas that a foam roller can't quite get you can use a baseball or golf ball for places like the upper traps, feet etc.

I agree on the good shoes helping but really, the type of plyometrics you describe is quite advanced especially if plyo is new to you. It's best to work your way UP to what you saw on the video. For example you can do squat jumps with stabilization. This is a squat jump and hold the landing for 3-5 seconds. Or box…

Ever consider using a foam roller instead of going for a massage? They work incredibly well. Plus, your tight hamstrings could also be caused by muscular imbalances such as weak glutes and weak core. Foam rolling and then stretching your hamstrings followed by glute activation exercises like floor bridges as a warm-up may…