BenderFitness Member

I have several male friends that read, but I definitely know more females who enjoy it. My dad loves to read and my father-in-law reads a book every day or two. I also have male friends that read. Plus there are plenty of male writers out there, so they must be reading something as well. :) Don't be ashamed to read! I love…

Jump Rope is fantastic for you! You actually burn about 100 calories every 10 minutes of jump roping, plus it works your very differently. Plus you can switch it up: high knees jump rope, traditional, one leg, jumping jack (just your feet), etc. :)

Occupational Therapist and Fitness Blogger

You look amazing!!!! You obviously worked really hard, and did a great job! :)

How are you measuring your body fat?

I can't speak for everything, but generally 1 mile running=100 calories burned. If there are hills it's a bit higher, but that's the average.

You look great in both your clothing, and bathing suit pics. :) I agree with other statements that you are prob at an ideal weight, and will get the results you want through working out. Great job!

You're welcome! :)

It sounds like a food sensitivity/allergy. The only way to get rid of it is to keep track of what you eat and how you feel each day. Then cut out one item at a time until you find the target. I am doing this now because certain foods give me stomach pains and bloating. Nothing else happens, I don't get sick or gassy, but…

It depends on your goals. I have read that 20 minutes is the ideal length of time for intervals. However, it's also a good idea to increase your endurance with longer workouts. Are you doing any 30+ minute runs? If so, and if those are getting easier, it may be time to start picking up speed.

I get bored with workouts so I make my own. I have a blog with over 150 videos (all free, it's how I keep track of all of my workouts). This is the workout I did yesterday: http://www.fitnessbender.com/2012/06/20-minute-full-body-hiit-full-length.html But there are bunches of options, and they are all home workouts. I hope…

I actually did a blog post on this topic! http://www.fitnessbender.com/2012/02/how-to-get-enough-protein.html I eat plenty of greek yogurt, peanut butter, etc. There are some really yummy protein bars out there too!

Love your mentality! As long as you are losing fat the number on the scale doesn't matter. :)

The answer to this depends on your body shape and composition. I am right around 130 give or take 2 pounds or so. The numbers on the scale present entirely different depending on how much muscle you have, etc. It's good to set a goal, but your level of health, fitness, and personal happiness with how you look will always…

You can get in a great workout in 20 minutes. :)

I change up my actual workout every day, but in general it is some type of high intensity body weight exercise, and some cardio. I love full body workouts. :)

Feisty conversation! That just made for some interesting reading. I believe that the human body is beautiful, and that confidence is beautiful. Also, some people don't feel beautiful without outside reassurance, and getting that is part of what helps them internalize the feeling of being beautiful. It would be lovely if it…

LOVE this quote, and 100% agree! Cheating is not just physical. If you're hiding something or doing something that you wouldn't do in front of your spouse it's cheating. I am big on integrity, which, to me, means being the same in private as you are in public. My husband and I have had this discussion, and I have told him…

Congrats! That's plenty of time to workout and continue to make healthy changes!

LOL! Thanks for the laugh! My fave was possible side effects: full cartwheel. :D

I started doing interval body weight strength training, with lots of burpees and pushups and I went from zero chinups or pullups to being able to do 5. Before that I hadn't been able to do a single one since I turned 12 years old, lol. One day last summer I decided to try it and I could do it! I really need to up the ante…

I love them! But not enough to do 104! My legs would probably fall off! I did pulsing 1 Leg Lunge Jumps today and they burned like crazy. Officially my least favorite exercise. Which means I will be repeating it because it's working an area that needs it, lol.

What type of workout videos do you like? I post free home workouts on my website all the time, and they are high intensity. www.fitnessbender.com I have also heard some good things about Jillian Michaels videos, and Brazilian Butt Lift. If you are thinking of specific videos type it into youtube so you can get a preview…

Good luck with your research! Please share your findings, it's an interesting topic!

I just posted about this on my blog. :) www.fitnessbender.com Some of my faves are boiled egg whites stuffed with tuna (get rid of the yolk) and 0% greek yogurt with some PB and stevia in the raw. Tuna, chicken, legumes.

I am thinking 30 minute run and interval workout. :) PS I adore my pre-workout coffee.

What an amazing motivator. You will hit your goal. Keep doing what you are doing. You may be building muscle which sometimes slows down the results you see on your scale (initially!) but it boosts your metabolism and increases your fat burn which leads to long term weight loss results. So the plateau is frustrating, but…

a packet of stevia and a tablespoon of peanut butter or nutella. Yummmm! Or stevia and fresh fruit. Sometimes honey. Use it as sour cream. I pretty much love it!

I teach yoga. It's fantastic for toning, it just depends on the style of yoga you are doing. Hatha and Ashtanga are ussually fairly high intensity with plenty of toning, and still have a cardio aspect. Power yoga is def high intensity. You can also look into yoga/fitness fusions. To be honest a lot depends on the…

Have you tried sandwhich thins or wraps? There is a good flat whole wheat wrap with only 80 or 90 calories and lots of fiber. The other thing you can do is up the protein content of your meal so you stay fuller longer.