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Write out specific and concrete goals, e.g. do 20 pushups by X date, sign it, and put it someplace noticeable as a visual reminder to stay focused and motivated. Fill your fridge and cupboards with the food that makes you feel energetic and healthy, and keep out anything that doesn't. It's hard though doable to get back on…
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Is there any particular form of exercise that you really enjoy or are interested in? Regular exercise that your head is really into can be very effective for managing depression and preventing a recurrence or worsening of symptoms. Above all, don't beat yourself up, and engage in positive self-talk as much as you can.…
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So well said. Pain or tiredness are readily challengeable by the mind, so long as the person is willing to rise to the challenge. A kick in the rear to do it anyway, even if it hurts, even if you're tired, is always very well placed. The test of whether a person is ready to change is whether they will stand up and push…
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What a transformation, you are truly inspiring. Well done, you look beautiful.
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In my opinion, ohsheglows.com is a fantastic website for nutritious foods. They are all vegan recipes, but don't let that scare you off, they still include great foods that fit all dietary choices, and can mostly be modified to add animal products if you choose. My favourite recipe I've made from there would have to be her…
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When subbing oil for applesauce, it's generally 1:1 ratio, maybe a bit more. So mashed bananas are probably the same idea, though you may need to experiment a bit.
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Your diary looks pretty great! If you're eating at a deficit, you should be losing weight, end of story. Is it possible you're underestimating portions? It's really easy to do, so checking your idea of portions with a food scale or otherwise closely measuring everything would tell you, if that's the case. How much do you…
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My gym does Les Mills group class, and combat is an utterly killer workout. I'm assuming the DVD has about the same intensity. I did beginner boxing classes for a while and combat came close to the same level of workout. Prepare for majorly working out your upper back, all the punching does a major number on it and it…
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OP=master troll. There's no other reasonable explanation for why someone would ask such a question in regards to the internet.
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Blame Russell Brand.
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If you like rice, eat rice, fitting it into your macronutrient goals. If you don't particularly care for rice, don't eat rice. It's no better or worse than any other food for weight loss, relatively speaking.
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Ehhh I've never heard of doing it in the microwave. Definitely rinse it first in a fine mesh strainer, otherwise it will taste bitter. When doing it on the stovetop, the ratio is 1:2 (e.g. 1C quinoa to 2C water) so maybe try your 1/4 cup quinoa to 1/2 cup water. Hard to say for how long, I would start it at 3 mins on high…
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Natural sugars in fruit and milk are good sugars. Though you don't want to overeat those foods either, just like you don't want to overeat any other food. Flavoured yogurt will have processed sugars, but you can get around that by having plain yogurt and adding fresh fruit to it or whatever you're so inclined to add. As…
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You seem to be eating a lot of simple carbohydrates and not very much protein. Would focus on eating more lean, high quality protein, and less simple carbs. You should be aiming for about 1 gram of protein per lb of lean body mass (e.g. I have 29% body fat at 140 lbs, thus my LBM is about 99, so I aim for about that much…
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Definitely correct. I didn't mean if OP currently has debilitating pain to start doing yoga and pilates, I meant once the acute episode has passed (sorry, I didn't word my response very well). Sorry to read of your back problems, that is a scary thing indeed. Definitely go see a doctor OP, do what they tell you to do, and…
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It depends what type of back problems you have, but if you have low back pain with an undetermined cause (which is most common), make sure you're focusing on increased strength and flexibility in your back. Burpees, while they can be a great exercise, are likely not good for a bad back, particularly judging from your…
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Make sure you rinse it very well in a fine mesh strainer before cooking it, it has a bitter coating. Cook 1 cup rinsed quinoa to 2 cups water, bring to boil in a medium saucepan and then reduce heat to med-low until all the water's gone. It's great as a cold salad with whatever chopped vegetables/proteins you prefer, may…
