TrainingWithTonya Member

Personally, I'd classify it as strength training with light effort, which according to the METs compendium I use is 3 METs. Subtract out the 1 MET that is our normal metabolism not counting exercise to get 2 METs for the exercise you log. Find your weight in Kilograms by dividing your weight in pounds by 2.2. Then multiply…

I haven't actually torn mine, but I have taken classes in athletic training, which is basically rehabbing athletes after injuries, as part of my degree in exercise physiology. So, while I'm not a physical therapist and there is definitely some variability between individuals, 6-8 weeks sounds about right for rehabbing…

Yes, my diary is real. I've actually had this question quite often, so I wrote a blog post about it a few months ago so I quit having to explain it over and over and over. You can read that here about halfway down the page if you are interested. http://www.myfitnesspal.com/blog/TrainingWithTonya Would I recommend my eating…

No, those were taken 6 months ago. I was about 17% body fat then.

A HRM will not give you an accurate calorie burn for weight training because it is not a steady state heart rate. I use the following METs compendium that I was directed to as part o my bachelors in exercise physiology to figure calorie burns. http://prevention.sph.sc.edu/tools/docs/documents_compendium.pdf The METs are…

Since I was doing my measurements, weight, and body fat today, I went ahead and figured my BMI as well just for this thread. My BMI is 31.07 and would be classified as obese. But my body fat this morning is 12% and I wear a size 6 pants. As I'm sure you've already gotten from the previous threads, BMI means nothing when…

You've already gotten all the suggestions I would have given for adding iron, but I wanted to make sure you are on a B12 supplement. B12 is only found in animal products so by not eating meat you will be lacking in B12 as well as iron.

High weight/low reps or Low weight/High reps will depend on your goals. If you are wanting to lose body fat and maintain muscle mass while you are losing weight, then you should probably use the heavier weights. But if you are an athlete who needs muscular endurance, then the low weight/high reps may be the way to go.…

I love that movie! I actually went to the Clearwater Marine Aquarium over the summer and saw Winter in person. Such an inspiration! I hope to do some volunteer time there when I get moved to Tampa. Maybe I'll break it out and watch it tomorrow. Watching New Years Rockin' Eve tonight. :wink:

Well, the kids are teenagers, so one has moved out and the other is at a slumber party one of her friends is having. And my wonderful husband is working overnight at the Sheriff's Office dealing with all the drunks, so I'm at home with the furbabies by myself. I don't like to go out without the hubby because he's my…

Okay, I took the liberty to use the info you provided to do the math as if I were designing a program for you. Based on my calculations, which use your lean body mass (which you've lost 5 pounds of BTW), your BMR is only 900 Calories per day. Add in the activity factor for being sedentary at work and you get a BMR +…

The carbs are stored as glycogen in the liver and muscles. But when glycogen is stored, it is stored in 3x as much water, so if you store 1 gram of glycogen, then you also store 3 grams of water. Most people have a standard set point of how much glycogen they store and doing resistance training (specifically hypertrophy…

I just finished my coursework for my bachelors in exercise physiology and we used heart rate monitors on our athletes. We have about a dozen of them in the lab. We sanitize them after every use because of the fact that multiple athletes use them. But it is a hand wash in the sanitizer, no machine. As for the zones, it's…

I'm at 70% carbs, and 15% each for fat and protein. The reason is that I had a breast lump removed and a high fat diet can increase cancer risk so I have to keep fat at less then 20%. Setting it at 15% gives me a buffer. And I was planning to do a kidney donation so I had to cut to a 15-20% protein plan in order to be…

It's not about total calories, but about carbs before your workout. Exercise lowers blood sugar, so if you are naturally hypoglycemic, then you are definitely at risk for a hypoglycemic reaction to exercise. Eat something right before you workout and it should get better. I'd suggest a mix of simple and complex carbs and a…

I sit on an exercise ball all the time, but I don't log it as exercise unless I'm doing an actual workout on the ball because I already have it accounted for in my activity level. If you have your normal daily activity (not counting exercise) set as sedentary, you might want to add it but if you have it set above…

I have been certified for over 15 years. I started out with some of the smaller certifications because that was all I could get where I lived in the country. I'm currently ACE certified, but won't be renewing it because I'm going to be getting higher level certifications from ACSM and NSCA in the spring as part of my…

Go to my Facebook fan page at: http://www.facebook.com/pages/Training-With-Tonya/231103626354 Look in the photos section. There you will find several workout cards, some of which are specifically for back exercises. If you want to print them, just be sure to save them to your computer so you can print them out as full page…

I posted mine in my blog because they are quite long and detailed. http://www.myfitnesspal.com/blog/TrainingWithTonya

Remember, granola is a complex carb that won't spike your sugar as much as simple carbs. Also, the fats in the granola may be from nuts which are healthier fats. Look at the breakdown of fat, not just the total fat grams. The mono- and poly-unsaturated fats are healthier then the saturated fats, so you may have a much…

According to the CEC's I've taken on kettlebell use for my personal training certification, most women can start with an 18 pound kettlebell. So, I think a 15 pounder would be great. Where are you planning to buy it? I get all of mine from www.power-systems.com because I know they are gym quality on their equipment. I also…

Technically, you're burning both fat and glycogen/glucose no matter what zone you're in. The formulas in the HRM's are based on the fact that at higher intensity/shorter duration activities you burn a higher percentage of the calories you are using from glucose/glycogen and a lower percentage from fat. And at a lower…

Calibrate them both and you should see them give you the same reading. If your scale didn't come with calibration instructions, call the company to find out how to calibrate them. Even the professional ones at the doctors office isn't accurate if it isn't calibrated regularly. One of the benefits of working in the fitness…

I've been a certified group exercise instructor for 15 years and I still can't follow other peoples choreography. In order to become certified as an instructor, I had to take a 3 day intensive class (8 hours per day) learning the various moves. Then we had to put together our own choreography at the end. Because I could…

It depends on what you are trying to do. With the ball, you have to go lighter with your weights because of the added balance aspect of the activity. So, with the stability ball, then you get more endurance resistance training and core strength. If you use an actual bench, then you can go heavier with the weights but you…

I just finished my coursework for my bachelors degree in exercise physiology and I've been a certified personal trainer for 15+ years. I use the ACSM 7 site formulas that are based on the Jackson and Pollock studies of body composition because you are correct in assuming that the more sites you measure the more accurate…

With Vanilla, I put it in a smoothie. I put 2 frozen fruits and a cup of juice in a blender with a scoop or protein powder. For Chocolate, I mix it with skim milk. I don't recommend mixing it with just water because it won't taste as good. Some people can handle it, but it isn't at it's best then, IMHO.

I would recommend looking to see if you have a local college or university with a nutrition program and take some classes. If that's not feasible, the books that I've enjoyed most and felt I got the most out of from my classes (I just finished my bachelors in exercise physiology and minor in nutrition) are: Melvin Williams…

I agree with the Pilates or Yoga at home. Tai Chi is also good and quiet. The school where I'm going to start my masters in exercise science just put out this the other day that you can do in the office. http://news.usf.edu/article/templates/?a=4014&z=123 May get some strange looks, but at least it's activity. :laugh:

Yes, I drink milk. It's been proven in several studies to be one of the best recovery drinks after resistance training, including one study done at my school by my professors. That one was chocolate milk. So, I drink chocolate skim milk or a protein shake made with milk after my heavy workouts.