TrainingWithTonya Member

Oh, and for ideas, I have several dozen workout cards on my facebook fan page at: http://www.facebook.com/pages/Training-With-Tonya/231103626354 There's also a challenge for January and videos from when I had my tv show a few years ago and from me teaching at a couple of different places. The workout cards and challenge…

Well, right now, I'm kinda taking an unplanned break from heavy lifting thanks to my dogs digging a hole that I fell in and sprained my ankle. It's the worst sprain the doctor has ever seen and the x-rays are being re-evaluated by a radiologist who was off work for Christmas last week when I went in, so I'm not 100%…

Okay, I went and looked at your logs. First of all, you need to let MFP or a nutritionist help you determine your calorie needs based on your BMR, normal daily activity, and exercise. Then you will get an amount of calories that will help you not feel so hungry all the time. Second, you need to start eating some more…

Well, my family likes unusual names for girls. My DD is Dakota, my niece is Kylee, and my cousin named her daughter Harley. I went to school with a girl whose unusual name I loved.....Ansley.

The zones have to do with the percentage of calories that are burned coming from fat or carbohydrates. During longer, lower intensity exercise, there's a higher % of the calories burned from fat then from carbs. During shorter, higher intensity exercise, there's a higher % of the calories burned from carbs then from fat.…

If you look at the OP's profile, you'll see that she is in recovery from an eating disorder, so yes, it probably is a part of the triad. Over exercising can be a form of eating disorder too, so she needs to cut back on exercise because she could be setting herself up for a relapse. So, my original professional opinion…

It's called amenorrhea and it is a part of the female athlete triad. You are either over training or under eating or both. If you plan to have children in the future, you need to up your calories and cut back your training until you find the balance that works for you to keep your normal cycle, otherwise you could cause…

My Before: After 12 Weeks: Sorry, I didn't have any after 6 months when I had a 6-pack. And a couple recent pics showing my stomach after abdominal surgery on August 31st. I'm not quite back to completely flat since surgery, but I haven't been working on it like I should either. And I have lost an inch from my waist and 4…

Whenever you do resistance training, especially when you first start or first start back after a while, they body starts increasing the amount of glycogen the muscles can store and glycogen is stored in 3x as much water, so a quarter pound of glycogen is stored in 3/4 pounds of water, meaning a pound of gain. This is a…

Per the American College of Sports Medicine Guidelines on exercise for Overweight and Obese: Frequency: >= 5 days per week Intensity: Moderate (40-60% of Heart Rate Reserve) and progressing to vigorous (50-75% of Heart Rate Reserve) Time: 30 to 60 minutes per day to total a minimum of 150 minutes per week progressing up to…

Take the total body weight you use to be and multiply it by 0.311 to get the kg of fat previously. Now take the total body weight you are now and multiply it by 0.311 and get the kg of fat you are now so that you can see it as a weight in fat gained. I'm sure you'll see is it a little bit of fat, but not much. If you…

I totally agree, but only if the nutritionist has taken college coursework in nutrition or at minimum a certification in nutrition. Unfortunately, in a lot of states the term Nutritionist isn't regulated so just anyone can claim to be a nutritionist without any actual education in nutrition. Personal trainers, exercise…

This is what I see with a majority of my clients. When you add a resistance training program, the body adapts by increasing the amount of glycogen the muscles can store. That glycogen is stored in 3x as much water as glycogen, so if you store 10 grams of glycogen then you also store 30 grams of water to hold it. Since none…

Actually, 35 grams of fat in a 1500 calorie diet is 21%. (35 grams x 9 calories per gram = 315 calories from fat / 1500 total calories = 0.21 = 21%) If it were in protein or carbs where it is 4 calories per gram, then it would be 9%. Technically, at 1500 calories, 20% is the bottom of the range and the top end is 35%, so…

My favorite that I've used in multiple classes is Melvin Williams book Nutrition for Health, Fitness, and Sport. http://www.amazon.com/Nutrition-Health-Fitness-Melvin-Williams/dp/0073375551/ref=dp_ob_title_bk Are you going to get a degree in physical therapy or a certification as a personal trainer? PT is the abbreviation…

Is that teddy bears or lingerie?

I'm a certified personal trainer, group exercise instructor, and sports nutritionist. I've been doing the personal training and group exercise for 15 years and the nutrition for 5. With those certifications, I've done everything you can in a gym setting without a degree in exercise science. So, I went back to school and…

I'm starting one on my Facebook fan page: http://www.facebook.com/pages/Training-With-Tonya/231103626354 I have the calendar up for January already and the first week of workout cards. I'm almost done with the rest of the workout cards for January. After I finish them, I'm planning to go ahead and do the calendar for…

Hello all! I'm Tonya. I'm 39, married to Mike, and have 2 teenagers, 19 and 17. My Son (the 19 yo) just moved out and my Daughter is a junior in high school and on the cheerleading squad and golf team. Thankfully, she's old enough to drive herself to practice! LOL I am currently on break from school, but have been doing 18…

1. It's not actually the increase in calories that gives the ability to gain muscle but the availability of protein to the muscles. We don't burn every calorie we eat for our activity. Some of them are used for various processes in the body and stored for energy later, while some of our current body tissue is broken down…

It sounds like a hip flexor issue, especially since it was also instigated after a run. The hip flexor (technically the iliopsoas muscle) is used for any movement that brings the knee closer to the chest. Usually, it is a stabilizer muscle for squats, but if you damaged it then it will be really painful even as a…

My husband works for a Sheriff's department, so what I'm saying isn't necessarily what you will want to do, but what you need to do for your own safety. PRINT EVERYTHING AND REPORT IT NOW! Yes, I know it may cause more of a strain in the family now, but you will need the evidence that she has threatened you so that you can…

And just to show the difference in being obese by BMI and actually over fat by body composition standards, here is a cute pic that has been around for a while. it is not uncommon for someone who is losing weight and weight training to weigh more then what BMI says they should but be healthy or athletic on the body…

BMI, also known as the Quelet Index because it was designed by Adolphe Quelet, who was a statistician and not a focused on exercisers or how to maintain fitness but on the statistics of weight in relation to disease, is simply a ratio used to classify large populations of people for weight to determine if there was a…

If you are wanting to maintain your current weight, then you want to eat your Total Daily Energy Expenditure (TDEE), which is what you burn from BMR, normal daily activity, and exercise. In order to lose weight, you want to eat no less then 80% of TDEE.

What are you doing for your workouts? If you are starting a resistance training program, then you will see an increase on the scale at first from the ability to store glycogen that is improved from the training. This isn't actual muscle mass gains, but it is a necessary step before muscle mass can be added. It's a good…

Yes, there are definitely people who don't fit the calories that MFP gives. As a sports nutritionist, I customize calories for my clients all the time. Even with a more accurate formula from my nutrition certifications, I sometimes have to go back and tweak the plan based on how the client responds. But even in making…

Okay, from the standpoint of someone who has taken the coursework for becoming a registered dietitian but without taking the internship that would allow me to sit for the test, it's because diabetics don't have to avoid carbs, they just have to modify the way they eat carbs. That's why the RD's at hospitals call it a carb…

I agree with the Vitamin E oil recommendation. I buy it in a small bottle at the pharmacy. I was actually told about it by a plastic surgeon when I was 8 after he sewed my face back together after a dog bite. I've used it ever since, so just over 30 years. I've had two kids and went from a max of 46% body fat down to 14.5%…

This is true if you are using a HRM because the formulas for HRMs don't always have them subtracted out already. In fact, most of the ones I've used go with total calorie burns for the time not subtracting out RMR. Say your BMR + Activity (what people on here call maintenance and what I was taught was RMR) is 2400 calories…