Nikki_Z

When the spring/summer hits and du/tri/run/cycle race season is on, I burn big time. I've calculated estimates and sometimes they're in excess of 4500cal 5-6 days a week! On race days, we're talking 3500+ in around 2hrs (depending on the race!)! I always giggle when MFP tells me eating 3000kcal is way over my goal even…

When I mentioned intervals "keep the body guessing", it was intended as a surface comment. I have a Bachelor's of Science in Kinesiology and am currently undertaking my Master's of Science in Applied Health Sciences, specializing in Environmental Ergonomics (basically how human perform physiologically and cognitively in…

I used to use a cookbook called "Vegan Cooking for One". It had grocery lists for the week, so when I knew what I planned on eating and I went to the store with a list, I ended up spending maybe $30 a week on food. I'm a grad student now, and I still try to plan my meals for the week in advance so I only have to shop once…

A protein shake and some fruit is probably a better way to go. Watch out for high sugars in most meal replacement shakes - you should also check the sugar content of the protein shake if you use a ready-made one. I often have to wake up at 5am and I don't really feel like eating solid food that early, so I make a protein…

One of the other issues with aging and weight loss is that our metabolism slows as we age. So if our metabolism is already slowing because of age and we add to that weight gain, it makes it that much harder to lose weight. I know trainers are expensive. I've experienced this from both sides, both as a client and as a…

During my last two years of undergrad I worked in a lab that was doing a study on balance, self confidence and body image in adults over 60. Part of the study consisted of a 12-week strength program. We allowed participants to stay on after the program finished and use the facility as a gym. A lot of the participants chose…

I found this recipe somewhere. If I could remember, I'd give them credit. Power Oatmeal 1 serving of your favourite brand of natural oatmeal 1 sliced banana (I keep mine pretty chunky) 1 scoop of vanilla or natural protein power 1 Tbsp almond butter Cinnamon to taste I eat this on the morning of all my races. I keeps me…

It's sub-zero here too! Today it feels like -15F with the windchill! Wear layers. Lots of them. I don't have sidewalks really because I run in a rural area, so I just run on the edge of the road.

Wow!! Good for you to make those goals! I think using the elliptical and the bike will be good for you. Biking works slightly different muscles than running/elliptical, so it is good to use the two together to cross-train. I often hop on a bike and ride with light resistance when my legs are killing me from a workout or a…

The problem with becoming more efficient, is that our body if effectively requiring less fuel to perform that task. That's why runners run a lot, and swimmers swim a lot - so on race day you can maintain a higher pace for a longer period of time. If this is your goal, then you've found the correct way to train. But if your…

I drink green tea or chamomile. It makes me feel all warm and comfy and the chamomile helps to calm me before sleep. I actually drink a lot of green tea throughout the day - I get my water in and don't feel like snacking as much.

Motivated. Definitely. I ended 2009 with a 45 minute spinning class only to start 2010 with a 90 minute spinning class! Of course then I spent the rest of the day doing pretty much nothing! I stopped making resolutions years ago because I never seemed to stick them out. Now I just tell myself I'm going to do my best and…

You can also do bench press or chest press (basically the same thing, usually the bench press is done with a barbell, chest press with dumbbells). These exercises mimic the motion of a push up. Unfortunately though, the only way to get better at something is to practice it. Over and over and over. Make little goals and…

Out of curiosity, did this "spokesperson" happen to also exercise while eating off the "healthy" menu??

Bah! Just bundle up and run outside!!

I've been vegetarian for 20 years, interspersed with a few years of being vegan. There are plenty of options for protein, but the key is to make your amino acids complete. Watch out for soy products as a lot of them are processed and include a fair amount of sodium. I use them once in a while, but try to avoid them as much…

When I started training for my first marathon, I just made my own. I made a document in Word with the date, type of training I did, weather, how I felt that day, time, distance. You can buy planners that do this, or you can do the same thing by going to the dollar store and getting a blank journal and then recording what…

Not exactly a laughing matter, but that last comment made me laugh! :happy: As a trainer, I find it so hard sometimes not to say something, but then I remind myself that it's not my place to say something. (unless they come to me as a client!) But it's everywhere. Have you ever really looked at the people in line at fast…

I wear two pairs of socks usually, one pair a little thicker. I find snow doesn't make my feet all that wet - it's better than rain. It's worse in the spring when it all turn to slush. Then I just try to keep my feet as dry as possible and avoid the puddles - at least until I'm close to home. Now that I think about it, I…

Bah! I live in the Great White North as well. I just wear layers (lots!) and watch out for ice patches - and I am not a winter person by any means! It's kind of a beautiful thing to go running after a new snowfall. I'm currently training for a 100mile bike race in May, my first Triathlon in June or July, and hopefully my…

You only need about 0.8 g/lb of body weight of protein a day. Elite endurance athletes may consume up to 1.2 g/lb I wouldn't make it a habit of going over by too much all the time as our bodies cannot store much protein. It uses what it can (not much), then gets rid of the rest (expensive pee!). The other problem with this…

Workout Barbies. Can't stand them. I never look good when I work out. If you want to look pretty for the boys and not sweat, go out to a bar. On another note: I work at a gym. The machines are supposed to be wiped down, not sprayed. That's why the HRM on the cardio machines never work!

Don't get too frustrated. Losing weight depends on our metabolism, which is affected by numerous factors: age, activity, food intake, etc. Keep eating. I know that sounds strange, but we need to feed our bodies. In fact, the more frequently we eat, the more we boost our metabolism - but this must be done with caution - you…

It is important to eat a balanced diet with carbs, proteins and fats (good fats and carbs!). I think the key is to get as close to the recommended values as you can. Try not to be too over or too under. How much over are you going with the protein? A lot of people eat WAY to much protein on a daily basis without thinking…

A good bike can be hard to find. Start EARLY!! It took me 3 months of looking and fitting to find the right one - and it still needs a few tweaks before next season! First and foremost: Go to a reputable bike shop. Check to see if there are any bike clubs in your area, and ask around if you don't know where to go. Take…

Building muscle through strength training is the way to go to lose fat, but not weight. And don't worry, you won't bulk up!