bgraz1994 Member

Gym Free Cardio: -run outdoors -Bicycling -rollerblading -jump rope -walking Equipment free Calisthenics: -Planks -Sit-ups -Crunches -Push-ups -Tricep dips -Squats -Lunges -Donkey Kicks -Arm circles/pulses Dumbbell Exercises: (Dumbbells are cheap and easy to store at home) -bicep curls -tricep extensions -chest fly…

1. Alternating Bicep curls 2. Triceps extensions 3. Chest press 4. Shoulder press 5. Chest Fly, reverse fly 6. Bent over row 7. Deadlifts 8.Russian twists with weights 9. Standing Oblique crunches with weights 10. Weighted Lunges/Squats *More reps, lower weight for toning **Lower reps, higher weight for increasing size

I am trying to tone my arms and shoulders, so heck ya I'm in!

That sounds healthy to me :) I make them all the time with plain yogurt, chopped almonds (instead of granola) and then mixed berries.

If you're worried about looking 'shaky' while working out you can always work on exercises at home such as the plank, push-ups, squats, lunges, etc. However, if people are going to take time out of their workout to criticize you for getting yourself to the gym despite being a beginner, then they are in the wrong! You…

I am in recovery of an eating disorder, so I know how frustrating uncontrollable binges can be! Make sure you are eating enough, you should be eating every couple of hours. At the height of my disorder I would starve for up to a week which then led to having a massive binge. Now that I am eating every few hours, I have…

1. More water! Strive for your 8 glasses daily :) 2. More variety (where are your berries, leafy greens, other sources of protien besides chicken?) 3. I noticed you ate a lot of pasta and often went over your carb limit, try replacing some of those simple carbs with veggies, fruits, protiens, leafy greens If you would like…

My favourite salad: -romaine mixed with raw spinach (only 7 calories a cup!) -diced red pepper -diced red onion -diced avacado -shredded carrot -feta cheese-or-a sliced boiled egg -balsamic vinagrette-or-pesto dressing

-Apple with peanut butter and dark chocolate -Banana with peanut butter -Avacado on toast -Raw veggies and hummus -Homemade trail mix (almonds, peanuts, cashews, pistachios, dried fruit, dark chocolate) -Smoothies -Greek yogurt and frozen berries -whole wheat crackers, slices of mozzarella cheese, spinach -whole wheat…

An apple and feta cheese Snap peas 1 banana and 1 tbsp of peanut butter almonds and dark chocolate chips 1/2 cup multigrain cheerios and sliced strawberries baby carrots whole wheat toast with 1/4 avacado 4 whole wheat crackers with peanut butter or cheese slices 1 cup of grapes an orange, pin wheeled

Abs: Regular plank, wide legged plank, side plank (add leg lifts), left lifts, diagonal leg lifts, reverse crunches, crunches, the bicycle, twists with a dumbell, "spiderman" plank (start in a regular plank, lift one knee to your elbow, repeat other side). You can work any muscle group at home not just abs; Butt/legs:…

I wouldn't worry too much about the sugar if it is coming from fruit.

Some fats are neseccary to have in your diet, such as unsaturated fat. Trans and staurated fat are the fats you want to avoid/consume less of in your diet. Food sources of healthy fats: -Avacados -Almonds, peanuts, cashews, pistachios -trout, herring, salamon, tuna -seeds (chia, sesame, pumpkin, sunflower etc) -olives…

If youre constantly feeling hungry try to split your food into smaller, more frequent portions. I find that always helps with hunger

I would definitely try to add more fruits and vegetables into your diet, some other suggestions would be switching to whole wheat instead of white for breads, cutting the bacon down to once a day, and trying to remove added sugar. Overall its not bad, but you could definitely benefit from some tweaks :)

Dark chocolate covered almonds Homemade trail mix (almonds, peanuts, cashews, multigrain cheerios, dark chocolate chips, raisins) Raw veggies with garlic hummus Apple and peanut butter Banana and peanut butter Mixed fruit salad and plain yogurt

Breakfast Ideas: 1. Berry smoothie with granola (1 cup frozen mixed berries,1/4 plain yogurt, 1 small banana,1/4 cup milk, Top with granola and fresh sliced strawberries) 2. Whole Wheat toast with avacado 3. Oatmeal with diced apple and cinnamon 4. Egg wrap with spinach and feta 5. Cheerios (plain or multi) with 1 small…

With the amount you are excersising I would recommend no less than 1,800 Calories. Its all about the source and the quality of those calories. Make sure to get a protien with every meal, eat lots of greens, and stay away from added sugar. You may want to make your diary public so we can see what you are doing now in…

1. Half an apple, 1/2 cup plain yogurt, 10 almonds 2. Raw brocoli with garlic hummus 3. Air popped popcorn (no butter), drizzled with peanut butter (lightly!) 4. Boiled egg, 8 baby carrots, celery 5. Home made trail mix (peanuts, almonds, cashews etc, dark chocolate chips, dried unsweeted fruit) 6. Whole wheat wrap (small)…

1. Whole wheat wrap with peanut butter and sliced banana or a sliced apple 2. Spinach salad with sliced boiled egg, mixed raw veggies, and balsamic vinegar 3. Plain yogurt, sliced apple, 10 almonds, and a pinch of cinnamon 4. Raw brocoli and cauliflower with garlic humus 5. Chicken, spinach, a brie cheese in a whole wheat…

Rest! Do not start running until they are 100% healed! I am training to be a professional dancer and I developped shinsplints, continued to use my legs and viola three stress fractures. Shinsplints are an overuse injury so until they have healed all the way you really shouldn't irritate them. What I do to maintain fitness…

Start with walking, begin with walking 10-15 minutes a day. When youre body feels comfortable with that move it up another 10 minutes. You'd be amazed at what walking can do! Eventually try getting up to walking an hour a day, you;ll feel great :) Once youre comfortable try bringing 2 pound dumbells with you, and increase…

I would not recommend it. I know to many of you fasting means eating a lower amount of calories than normal e cutting from 1,500/day to 700 for 1 day but it really can go so wrong. I began fasting to make up for binges I had...then fasting became more and more frequent, and now I struggle to eat above 800 calories on a…

Lean cuisinies are definitely not your best option. You need to be eating whole, healthy foods and all your macro nutrients. Here's an example: Breakfast: -1/2 greek yogurt -1/2 frozen berries -10 almonds, sliced Morning Snack: -banana -1 tbsp peanut butter Lunch: -Whole wheat wrap -1 egg (over east/scrambled) -raw spinach…

I am definitely keeping my appointment, as I am already seeing the affects of the way I have treated my body (I stress fracture like a 98 year old woman). I am aware that I am not eating enough and I am slowly trying to work back up to 1200 calories, then eventually I hope to get to 1,800.

I have my first counselling session in a few weeks for binging/purging, restricting...just overall a really unhealthy relationship with food. Congrats on reaching out for help, it took me years. Let me know how it goes? Good luck! :)

I hear you! I have always had issues with food. I overate on junk food as a kid (and I mean a jumbo bag of chips, 3 bowls of cereal, two english muffins as a "snack" overeating) then I got into healthy eating and fitness for a few years, then I went to the opposite side of the spectrum with fasting and overexcersing and…

Finding that number will just take time, however Ilooked through your diary and saw that you often had a nutrion bar (chocolate mint etc), there was a doughnut for breakfast, and white breads. I would swap out those nutrition bars for real food and the breads for whole wheat. Snack Ideas to replace the bars: -whole wheat…

I have the calorie deficit, and I began strength training in december. Should I be lifting heavy?

I was in the same boat, I couldn't even do 1 pushup! But in my program at university we have to do conditioning class which invovled pushups. We started with knee pushups (proper form is important! Straightline from your head to your knees, arms should width or more apart, lower legs stay flat on the floor throughout…