TrainingWithTonya Member

I'll get there eventually. Just finished my bachelor of science in exercise physiology with a minor in nutritional science. Starting my master of science in exercise science in August. Then I'm not sure if I want to do the doctorate in physical therapy (DPT) or a PhD in Public Health. Currently leaning toward the PhD and…

If you go by the formulas on my blog, then RMR (EER) is the TDEE on non-exercise days. At which point still eat no less then 80% of it or BMR, whichever is greater. I would highly recommend adding exercise, though. In addition to increasing TDEE, it also helps prevent various illnesses and diseases. 16 years Certified…

Definitely ask for a referral to a physical therapist to rehab the ankle. As for other exercise, you can do your upper body weights, arm ergometer for cardio, seated punching drills for cardio, mat based Pilates, and use the pool. 16 years Certified Personal Trainer and Group Exercise Instructor 9 years Certified Sports…

TDEE changes daily based on your exercise, so I recommend finding the number each day and eating no less then 80% of that amount. Also, if 80% of TDEE is lower then BMR, eat BMR. I don't know what formula you used to determine your numbers, but with a set TDEE, I'd recommend double checking it. You can find the formula I…

Okay, first of all, if he is doing super heavy weight for him, then 2-4 reps with very long rests in between is appropriate. That particular type of workout builds strength and power. That being said, eyeing all of the female flesh in the place while he is doing his rest between sets is totally inappropriate. Personally, I…

Based simply on the fact that I had a client with the adjustable dumbbells that came apart while we were working out, I wouldn't recommend adjustable anything, especially kettlebells because you don't want pieces flying while you're doing swings.

There is no set number of calories or specific percentages for macros. It is all dependent on the persons goals, disease status, and workouts. First of all, are you sure that 1500 calories is correct for you? Before you decide on a specific number of calories, check my blog (…

Warm-Up, Strength, Cardio, Cool-Down / Stretch. This is what I recommend to my clients because of the way the metabolic systems work during exercise. Strength training can't pull large percentages of fuel from fat stores because the intensity requires glycogen. Cardio can pull from glycogen and fat stores, with glycogen…

I prefer the flavors of EAS 100% Whey. I mix the chocolate with skim milk. With the vanilla, I use a cup of juice and a cup of fruit. My favorite is with frozen strawberries, a banana, and orange juice.

I have my clients do a dynamic warm up, which is where they are moving through full ranges of motion on total body activities with no resistance. As part of a cool down, I recommend the static stretching just to prevent stiffness and soreness. Another way to improve flexibility is to do Yoga, Pilates, or Tai Chi workouts.…

Call them and ask where they have their nutritional information available. In the US, restaurants of a certain size have to have the information available. Hopefully, this isn't a small Mom & Pop type place so you can get the info. If they are, however, specifically ask that your meal be prepared in a low fat manner (IE:…

The problem with age and weight loss is not that the metabolism just stops at a certain age, but rather the loss of muscle mass starts catching up with our intake. Starting at about 30 years old, the average person loses a pound of muscle per year if they aren't focused on the strength training to maintain it. By age 45,…

From a weight loss perspective, I wouldn't worry as much about sodium because it is only going to effect water weight and not fat weight. The scale may not move as fast because of retaining some water, but it isn't going to effect your actual body fat losses. However, excessive sodium can cause issues with high blood…

I've been taught no more then 25% of your total calorie intake from processed sugars (which in your case would be 137 grams of processed sugars). Unfortunately, MFP doesn't differentiate between processed sugars and natural sugars from fruits, veggies, etc. so I don't track it on here because the category is inaccurate. 16…

No, you're going to need to look up the numbers for just the juice because you're not eating the fibrous parts and missing some of the nutrients from those parts. An alternative would be to put the whole fruit or veggie in the blender instead of a juicer so you are eating the whole thing and can count the whole thing.…

If you have very little lean body mass, then your basal metabolism will be lower. So, a quick calculation of a 150 pound person with 40% body fat. 150 x 0.4 = 60 pounds of fat. 150 - 60 = 90 pounds of lean body mass. 90 x 24 = 2160 / 2.2 = 981.8181818 BMR, which we would all agree is very low. Now, instead of being a…

BMR means Basal Metabolic Rate, meaning it is a measure of your metabolism. TDEE is Total Daily Energy Expenditure, meaning it is the energy you burn for you normal metabolic rate plus any added activity. If you look at the true definition of metabolism as all activity and include your daily movement and exercise, then…

I couldn't tell you how much you should eat without more information (weight, body fat %, activity not counting exercise, and exercise calories burned), but I will say, I probably wouldn't recommend cutting calories more. In fact, I'd probably recommend you eat more to fuel you activity, unless you only have like 80-90…

This is why I hate Scale based goals. Look at the sizes. You've gone from a 14 to an 8. That's a difference of 6. She's gone from an 18 to a 10, that's a difference of 8. The difference in what the two of you have lost when you look at it from sizes is minimal, but you've managed to change sizes with a lot less weight…

I've had several laparoscopies over the years for endometriosis, fibroids, adenomyosis, and cysts. You will not lose weight from them. With a laparoscopic surgery, they aren't going to remove the big stuff like the fibroids or uterus full of adenomyosis, so the only thing they are removing is minute amounts of…

As an exercise physiology student, I used the metabolic cart at my university to measure my RMR and also my VO2 while exercising and compared those numbers to the various formulas for determining BMR, RMR (EER), and TDEE. I then picked the formula that gave me the closest estimate to my measured readings to use for my…

Remember, personal trainers and group exercise instructors don't have much if any nutrition education. Next time, ask him where he got his degree in dietetics because I guarantee you he doesn't have one. People in all professions, personal trainers, doctors, nurses, etc. all need to take a good hard look at what they are…

That's how I got started in the fitness business. I got my first certification because I had hired a trainer that wasn't certified and didn't see results so I spent my training money on the education to do it myself instead. Once I had the certification and started seeing the results, all my friends and family started…

Okay, go back and look at what was written here. 0.8 grams per pound for the standard recommendation, but only 0.6 grams per pound for strength training. Why would you go with less for strength training then you would for a standard recommendation? This is exactly what I'm talking about with where the confusion starts. All…

In my Exercise Physiology Degree and my Nutritional Science Minor, every single book and class that spoke of nutrition and protein requirements used Grams per Kilogram. Unfortunately, too many people get their information from the internet and not actual textbooks or research studies. When that happens, there is a big…

Practice your power cleans with a lighter weight to get to the point where you can lift the barbell over your head. Progress no more then 10% per week in increasing your weight or volume. Eventually, you will get there for the lighter weight you are using for the video, but will probably have to use a squat rack for really…

In response to both of you, yes, 0.8 grams of protein per kilogram of body mass is adequate for P90X because of the higher number of reps per set making it more muscular endurance then muscular strength or hypertrophy training. Now, if you were to up your weights and only do 6 to 10 reps per set (meaning the last of those…

The ACSM formula for VO2 for walking is: V02 = (0.1 x S) + (1.8 x S x G) + 3.5 * V02 is gross oxygen consumption in ml/kg/min. To obtain the net oxygen cost, subtract 3.5 ml/kg/min (or 1 MET). S=speed in m/min; M=body mass in Kg; G=percent grade expressed as a decimal. To convert speed from mph to m/min multiply by 26.8.…

Actually, Bananas are one of the few foods that help me go when I'm constipated. It really depends on the person. What triggers one person to constipation may trigger diarrhea in another. Even different forms of the same macronutrient can trigger a different response in the same person. While protein in the form of meat…

Actually, the amount of protein is dependent on the type of activity and is based on grams of protein per kilogram of body weight. The average person doing a standard workout at the gym only needs 0.8 grams of protein per kilogram of body weight, so if I were designing a nutrition plan for someone who is doing a standard…