Janice6543 Member

Naan bread is my favorite with lentil curries. Both are high calorie. To avoid making things worse, I avoid the rice and keep the portions modest.

You can't fix overeating with exercise!! Losing or maintaining is 90% food, 10% exercise.

500 m warm up 5x100 m 80% 5x50 m 80% 2x200m kick with fins 5x100m 95% 2x200 m kick with fins 5x100 m 95%

I have lost about 20 lbs in 6 months. Only a couple people have noticed.

Join a local masters club.

Cook up some chicken, beans, quinoa, hard boiled eggs and roast some veggies on the weekend. Turn into a burrito wrap with cheese and salsa or eat minus the wrap with your favorite low calorie sauce (BBQ, salsa, soy, teryaki etc). Or turn into a Tex Mex style salad with lettuce as your base. My other favorite is Greek…

Go for a walk and stretch. That will help get the lactic acid out of your muscles.

My PCOS has been generally cured after dropping 20 lbs and cutting out refined carbs. I have reduced (not eliminated) sugar intake, white bread, pasta, white rice, ice cream, desserts and candy etc. I still eat plenty of fruits and veggies of all types, quinoa, rye bread, beans, lentils etc. I also make more of an effort…

Some of my strategies when eating out... 1.Skip a meal for the day or just have a 200 calorie protein bar for dinner if you had a big lunch. 2. Always go with the diet soda 3. Kids meals are your friend! This weekend, had ikea kids meatballs, mash potatoes and apple slices to easily stay under 400 calories. 4. Share a meal…

Try some sets instead of a long steady swim. Like 5 or 10x50 m fast with 1-2 min of rest between. Basically practise fast swimming and gradually increase the fast reps or distance and/ or decrease rest time.

First thing I do when knee hurts during running is go out and buy new shoes. Cures my problems 99% of the time.

My general rule of thumb if it's just congestion in your head keep going. If illness has moved into lungs or general body take it easy and maybe just go for a light walk if you feel like you need to do something.

Only after long runs during half-marathon training.

Losing 20 lbs has generally cured my cycts and PCOS. Plus a lower carb diet - I still eat fruit, veggies, lentils etc but have dramatically cut back on bread, rice, pasta and desserts.

Be patient and stick with it. Sometimes I'll stick at a weight for 2 or 3 weeks and then lose 2 lbs the week after. If you don't make progress after a month, then slightly reduce your calorie goal and see what happens. You could just consider this an "information gathering stage" if that makes you feel better!?!

Real fitness people will probably beat up on me but here is my 2x/week gym routine. 20 min treadmill- go hard at like 7 to 8 mph. 3 to 5 min plank and other back/ab exercises. 20 to 25 weights with zero rest. Alternate arm and legs. 2 sets or about 10 exercises. Focus more on multi muscle stuff like lunge, squat, push up,…

Coach felt our club sucks at endurance and triathlon season is coming up! 1000 m free warmup 800 m pull and paddle 600 m increasing speed by 100s 400 m negative split

I sometimes make a white chili recipe with Turkey and white beans. Delicious. Should be able to google a recipe.

Exercise ahead of time.

I'm same height. Took me about 6 months but I will eat an maintenance levels for vacation, weekends etc.

Burpees for sure. Do a couple minutes of those and your heart rate will be high. Squats not so much.

I average about once a week with weights. I'm more of a swimmer or runner. I have held even on strength over the years and even improved by 5 lbs on a couple of exercises every now and then.

Not worth it!

I should also add that natural bouyancy is only useful to the beginner swimmer. Intermediate and advanced swimmers will figure out a good streamline body position regardless of body fat.

After a loss of 15 lbs in 4 months, I have seen no difference in my swimming speed. (3 or 4x a week with a master's group). Maybe a little less bouyancy, but offset by not hauling a bunch of useless fat around. In my masters club, there are plenty of super fast swimmers in a whole range of body types.

Join your local masters club. Nothing like some teammates and a coach to motivate you to swim harder.

I like both. Hard cardio wins for calories burnt per minute, but I am trying to maintain my strength while dropping weight. So far I'm down 15 lbs over 4 months and halfway to my goal with no noticeable loss in strength.

You don't mention a spouse. Assuming you have one maybe my advice will help. Hubby is in charge of kid in morning and I do after school pick up, dinner and evening. So I can go to gym early morning and then go right to work.

In my younger days, I would go hard no matter what and would just end up being sick for weeks. Now I take it easy until better and it's overall more productive. Maybe just go for an easy walk when sick??

Losing 15 lbs helped as well as replacing running with swimming