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Hi Sandy, Yes, great response by Sam, I agree! Upping your calories to around 1400 is a wise idea for days in which you do HIIT like OTF. We use our carbohydrate stores during work outs for energy which is why both protein and carbohydrates are important post workout. Choose "slower" digested carbohydrates!
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Thanks Sarah- super helpful answer! I do not want you all to avoid social situations because of of the WLC! Social interaction is very important to health :) Planning ahead is important for eating out. Look for fish, grilled chicken, lean meats with sides of vegetables. Avoid gravies and creamy sauces. Look for white wine,…
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Hi! Great answer Sarah. Supplements are by no means necessary. A high quality multivitamin to make sure you are covering your bases can be a good idea- but quality is very important. Look for one that is "NSF" certified. This means it is pure, potent, and not contaminated. However, a multivitamin never replaces a good…
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Hi Caryn, Kathy and Sam sent this out Week 1. We can re-send it to you. What email is best?
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"Deviled eggs" with avocado instead of mayo! Nuts, 1 tbsp nut butter with 1 apple/banana, chicken lettuce wraps with hummus, unsweetened greek yogurt with berries + vanilla extract + 1 tbsp flax or chia.
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Hi! It is best to stick to whole foods as much as possible. It is OK to do items like quest bars and pre-made shakes every once in a while (1-2 times per week.) Quest bars are high in sugar alcohols (hard to digest) and have way more added soluble fiber than anyone should be consuming in a small bar. They're not the worst…
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Hi! When setting up MyFitness pal it is going to automate a number of calories for you based on your weight loss goals, and time frames for weight loss. When you track your workouts it will actually give you more calories. So it may end up being closer to the ~1500 calories after a workout is tracked. I would aim for…
