dmkoenig Member

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dmkoenig
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  • Ironman_99 - As a former athlete you already know how to focus and commit to a goal. Time to jump start your former athletic ways as well - based on your handle were you a triathlete? Swimming is a great place to start. Good luck on your journey, persistence is key.
  • Sharon - regardless of your weight loss journey keep up with the bands. As we get older retaining strength and flexibility/range of motion becomes increasingly important. You're not going to get significant benefit from bands relative to your weight loss journey but you will in terms over overall health and well-being.…
  • People tend to have very strong opinions about Dr. Greger, depending on what you think of veganism. Greger brings in a lot of legitimate science into his point of view and his 3-4 minute videos on Nutritionfacts.org on a wide variety of subjects are really interesting and compelling. But he tends to be selective in…
  • Bob - sorry about all your difficulties. Your white bread and other simple carbs (also bread roll, baked potato) that make up a lot of your diet may be contributing factors to your weight gain. These foods all cause insulin spikes which triggers your body to store fat. Try replacing your morning white bread with another…
  • Check out Dr. Jason Fung on Youtube. He has a lot of brilliant insights on Intermittent Fasting/Calorie Restricted eating and the benefits associated with weight loss and insulin management which drives storing fat. He's not a big fan of calorie counting. I find it to be hugely beneficial, especially if you like to snack…
  • If you have access to a deep pool you can water jog/run using a flotation belt. It's a proven way to maintain running fitness. You won't get your HR up as high but you can still get in a vigorous workout. I had an Achilles strain earlier this year training for a 70.3 Ironman and was unable to run for about 3-4 weeks and…
  • I really like natural latex mattresses, no chemicals, extremely comfortable. I bought mine online at https://www.flobeds.com/. It's a family run operation that's been around since the 1970's. The nice thing about their design is that it can be customized with two different layers of firmness. They also will swap out layers…
    in Mattress Comment by dmkoenig August 2021
  • runnersconnect.net is a great runners resource. A lot of science-based articles that are free as well as paid content and plans.
  • Sorry to hear about your challenges but history shows you are strong with a lot of resilience and this will serve you well. Don't be concerned with the past, keep your focus on the future. And don't beat yourself up for where you currently are, you're playing the long game and as you know from past experience success comes…
  • Here's a brief article from Runners Connect on stretching. https://runnersconnect.net/to-stretch-or-not-to-stretch/ They have some other stretching articles which are all based on established science. Basically, static stretching when you are cold prior to working out is not recommended. Muscles should be plenty warm.…
  • Water jogging in deep water. I strained my Achilles a few months ago during my triathlon training. Was able to keep my running fitness up running in the water using a flotation belt.
  • Are clothes fitting any better? Often times exercise benefits do not immediately accrue to the scale but do show up in other positive ways like re-shaping your body form.
  • Here's a posting from harvard.edu. Basically, the takeaway is if you eat a varied diet, not to worry. There are a lot of factors that play into the anti-nutrient impact, so it's not necessarily a certainty there will be a negative effect. You can also soak and or sprout seeds and legumes prior to use. If you are eating a…
  • Garmin watches can be set up to upload all their data to Connect.Garmin.com, where you can see all your ride data - distance, speed, map location of your rides. Garmin's roots were in developing GPS devices so distance is a basic feature they all have. Details for the specific device you have or are interested in would be…
  • You are getting all kinds of feedback on this, some good ideas that would be relatively easy to implement, and some good ideas that may well be overkill. For example, bike fits are something that can be really helpful, but the good ones cost a lot of money and may not be that meaningful if you are riding a recreational…
  • If you know many servings are in the 857 grams of cooked beans you end up with, then its easy enough to divide the 271 grams of dried beans by the number of servings. You'll always want to first determine servings based on the state you consume them in (i.e. cooked) and then apply that serving number to the amount of dried…
  • More is not necessarily better. Lifting and other forms of exercise break down the body, so you need to think of recovery cycles as part of your workout regimen. It's good that you are rotating muscle groups but it may be beneficial to incorporate a day off /week into your schedule, or 3 weeks with higher volume/intensity…
    in Exercises Comment by dmkoenig March 2021
  • Take a look at this short video on the subject of Fructose in Fruit. https://nutritionfacts.org/video/flashback-friday-if-fructose-is-bad-what-about-fruit/
  • "Hating fruits and vegetables" just means you have never been exposed to the incredible world of vegetarian recipes that are out there, using a wide variation of produce, preparation methods and interesting spices. Frankly, I can't remember the last time I had a naked vegetable like steamed broccoli. I've incorporated…
  • It's healthier fast food to be sure, but calories can quickly add up. The other thing to be aware of is that many of the salsas, carnitas and other ingredients come with high amounts of sodium. I once calculated the burrito I was ordering was in the neighborhood of 2500 mg.
  • When in doubt, make it yourself. There are a lot of lower calorie, lower sugar options than the store-bought cakes. Use carrot cake as the basic cake and make a glaze instead of glo[[ing on massive amounts of icing. Or just put a thin layer on it. Regardless, you are able to make the decision up front on how crazy to go…
  • Joe Friel is the father of aerobic training - he's written seminal books like Runners Training Bible, Triathletes Training Bible, etc. He's well into his 70's now and a few years ago he wrote a book called Fast after 50 which is based on the latest science on aging and exercise. The number of athletes over 50 is growing…
  • As far as plant-based powders go, I think Orgain makes the best one. I have tried Garden of Life and Vega and did not like them at all, Play-doh tasting. I think the Orgain Creamy Chocolate Fudge is pretty good.
  • To be clear, there are 2 basic exercise workout parameters you can play with: volume and intensity. Volume is made up of two dimensions, frequency (how many workouts/week) and duration (how long each workout is. Intensity is how hard you are working. Often times, when you have a young family there are competing priorities…
  • Yoga can be done at a variety of levels - everyone has their own "practice". However, given you history of injury you definitely want some medical guidance.
  • Goals need to have some specificity and be measurable so that you can put in a plan that you can execute. Something like "getting in better shape" certainly is an intended outcome but may be too generic to give you any sense of how to move forward. If it's running a 5K, then you can find a race and a date and then pick up…
  • Credit to you for your level of fitness and focus. 500 calories sounds right for an hour of vigorous swimming but unless you were on the bike for 3+ hours the 2800 cals sounds high. Regardless, given your training volume and the intensity of your workout elements you should definitely be consuming additional calories as…
  • This is one of the crazier things, but I have had a lot of success with an acupressure mat. Basically it's a pad with a lot of little plastic nails, so it's literally like sleeping on a bed of nails. I find it works really well when my mind is racing and I can't relax. Works best on direct skin. The first 30 seconds it is…
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