sapalee Member

This. .... However, my running has much improved after switching to a minimal shoe and changing my stride, not something that was addressed when I was fitted for my previous traditional and $$ shoes.

Dark chocolate has a decent amount. Another + in that corner.

put too many halves in that sentence 125 lbs ----> at least 63 ounces water a day

I half my body weight in pounds and drink at LEAST half that in ounces. Makes my workouts better now that I'm hydrated.

I do because I'm trying really hard to get my potassium up and I'm learning all kinds of foods that have more potassium. Ex. found out today that both zuchinni and sweet potato have more than a banana. Even with all the fresh fruit and veg I eat still coming in low...

Your digestive enzymes could be outta wack, you can try some digestive enzyme supplements.

I ignore the sugar from fruit, I feel the benefits outweigh the sugar and it's almost the only sugar I get.

i can only speak for myself but I lost (unintentionally) when I cut out grains. I do it for IBS and other issues but the bloat and fat loss just came along with it. I keep the nuts for the good fats and protein. 149-152 doesn't seem like that much of a yo-yo to me, your hydration, sodium, and a good poop can swing that…

I've found that if I completely cut out the junk (added sugars, processed foods, grains for me) for a few weeks the cravings almost disappear. It sucks at first but then the insatiable need is gone and I can treat myself occasionally without starting the cravings all over again. If I allow myslef a little "junk" everyday…

It looks like my original protein calculations were off. If I do 1.8-2.0g/kg body weight that gives 106-118 g/day max. Looks like much more than that would be a waste of effort. i can certainly up my fats and carbs from fruits and veggies. Love me some sweet potatoes :)

And BMR is 1389

Hmm, 2,300 is what came up when I set my goals on this site to gain at my activity level. Just went to a TDEE calculator on another sight and plugged everything in. (I'm afraid I've never heard of TDEE before, just BMR) Moderate Exercise 3-5 days a week : 2187 Heavy Exercise 5-6 days a week: 2434 Doesn't say anything about…

run and kettlebell swings warm up New DL PR 135# x 2. Woot! I'm always excited when I get above body weight for the first time. then... 12 min AMRAP 3 DL 115# 6 chin ups (feet on box) 18 hand release pushups (knees mostly) 6 rounds + 2 DL The pushups were the killer for everyone!

PR'd 135 last night, woot, woot! Then did the WOD at 115 Previous PR was 115 in early Feb. 5'9" 130

Thanks for the responses, I went ahead and picked up some more protein powder today. It's not ideal but I think it will help on the days I'm low. I mean I'm already eating protein at every meal. It'll fill in a little calcium where I'm a little low as well.

Swung by the store today and in chatting with the guy discovered adding it to hot liquids (ie. coffee) is not a good idea. I don't know why I didn't realize this before but the heat will denature the protein.

I second the changing the stride, google pose running and watch videos. I would also reccommend rolling your calves before and after on a foam or pvc roller. I was told when I bought my shoes that a gastrocnemius that is not activating fully will put a strain on the smaller muscles attached to the shin. Rolling helps…

I've been told by my trainer that drinking more water will help with soreness. He recommends at least 1/2 your body weight in ounces. I seem to notice on the days I slip up on getting enough.

I'd like to know this as well. I've put mine in coffee, milk, OJ, and smoothies. Would like to know if it matters.

I use SFH liquid. They have several flavors, I've only tried tangerine so far and like it. My gym carries it so I buy directly from the but here is a link to the website. I can get a high dose from one teaspoon without having to take a ton of pills. No fishy taste or burps.…

I started in January and LOVE it! It's good they give you a chance to try it out first, my gym did the same for a week. It really seems to depend a great deal on the gym and trainers, it is variable from place to place. So the only thing you can do is try it out and ask around if you have more than one gym in your area.…

I can't really comment on your details exactly as I've not done it but I have enjoyed learning to jump rope after not doing it since grade school. Makes you feel like a kid again. I did a workout Sunday with a jump rope that was fun: Annie (scaled to singles instead of double-unders) 100 jump rope 50 abmat sit-ups 80 JR 40…

Oh, yeah I forgot about spaghetti squash, my favorite dish right now, had some last night. LOVE IT. It's still in season too, I don't know what I'll do when it goes out :( Ditch the pasta and get that!

This is why I dragged my husband kicking and screaming along with me! :) He's dropped two belt loops in 2 months BTW, noticeably less kicking and screaming now...

I second the water with lemon :) Fresh isn't always better than frozen nutrient wise. The frozen produce is often frozen within hours or days of being picked and fresh sometimes takes days or weeks to get to its destination. All depends on where it is coming from. As for canned, yeah, you've gotta watch the sodium for sure…

Yes, fruit counts but I feel the benefits outweigh the sugar. I feel the same about the 85% dark choclate I eat almost everyday, the benefits win out. I just choose to ignore MFP when it tells me I've gone over my limit when all I've had with sugar is fruit. I do carefully watch the added sugars I eat though. I respond…

Chocolate, I posted a thread earlier on it!

I pay attention more now that I am trying to learn proper form myself. I'm starting to see the mistakes I used to (and sometimes still make) in others.

I was wondering the same thing this morning! I'm trying to build muscle and want to have plenty of fuel for that. My thought this morning was that the rebuilding process will continue for awhile past the workout, even into the recovery day. Could be wrong, just my shower reasoning. I will have to do some research on this…

I do but they make me feel bloated and crampy so I'm not usually too tempted to do them again anytime soon.