jchite84 Member

http://getfitandlivebetter.com/wp-content/uploads/2012/09/Spartacus_Workout_2.0.pdf http://www.bodybuilding.com/fun/spartacus-workout-the-triple-set-scorcher.html I do either of these, or a combination of these. I mostly train for triathlons, so it's important for me to not lose flexibility. These work out well. The…

I add spinach to everything I can. I also make aioli (1/2 cup olive oil, 3 tablespoons minced garlic, splash of salt, splash of lemon juice), whip in the bullet blender for about 5 minutes, turns into super garlicy mayonnaise. On weekends I'll add spinach, red skinned potato, chives, green pepper, and onion, then top with…

Had to weigh in on this: I worked in dentistry about 6 years - so that is my "expertise". First off - Fluoride. There are different kinds of fluoride Sodium Fluoride, found in toothpaste, mouthwash, etc will make you sick if you swallow too much. Calcium Fluoride, found in treated water will not make you sick if ingested.…

A few things. 1) I was the same as you, never could run the mile in school, always humiliated, coming in last or nearly last in my class. 2) I started with C25K almost 2 years ago, since that time I have completed numerous 5Ks, 10Ks, a half marathon, a marathon, and 2 triathlons. I do not have a "runner's body". 3) It will…

I do open water swimming for triathlons, I'm not very qualified for giving a lot of advice, but here are things as I see them. 1) Train in open water - waves, wind, currents, cold water change the game quite a bit. 2) I use a forward crawl, and bilateral breathing, helpful in open water especially if you are getting…

Wake up early and eat a relatively light breakfast with protein and a complex carbs (egg sandwich, is my breakfast of choice). Drink water, but not so much that you will have to pee midrace, a 5K is pretty short, and unless you are pretty out of shape you aren't going to have any gatorade commercial collapsing at the…

I run shorter, but more often in the week. Last winter I did the Thanksgiving Challenge and did at least a mile every day from Thanksgiving to New Years. So Mon - 1-2, Tues - 3, Wed - 4-5, Thurs - 1, Friday - 1, Saturday - 10 - 15, Sunday - 1 - 2. I've increased my weekly mileage this year, so this winter will look a…

Just follow the MFP recommendations. Put your activity level at "moderate" or "high" - I just wouldn't eat fewer than 1400 or 1500 per day with how much you work out. I know that MFP set me at 1400, which seemed crazy low for a man, turns out it was. I was tired and cranky all the time (I also work out 5-6 days per week),…

Best of luck to you. Just remember - this isn't a diet, it's a lifestyle change. Change the way you are going to eat for the rest of your life, and change the way you are going to raise your children to eat. The biggest step for me was learning portion control - just keep counting!

- Pasta Marinara - Veggie Pizza - Stir fried veggies and soba noodles - Dinner Salad (Put in every vegetable you can think of) - Bean Burritos - Veggie Lasagna (sometimes I replace the noodles with eggplant - mmmmmm) - Ratatoullie (basically eggplant, zucchini, tomatoes, and onions layered up and baked) - Roasted Veggies…

Stick with it! I started off with C25K in February of 2012. Since that time I've run six 5Ks, one 10K, a half-marathon, two triathlons, and an 8-miler. And trust me - if I can do it then anyone can. Also, if you can't complete a run - try slowing down just a little bit. Focus on logging the miles and the time on your feet,…

Weight is not sufficient for determining how fast/long a person can run. I started running at 250 lbs and worked up to completing a 5K in about 40 minutes, weighing about 240. That was still faster than my wife who weighs 130 and cannot run a mile. I started running about a year and a half ago - today I weigh about 205…

As a general rule MFP is pretty far over on calorie burn estimates. It has been my experience that gym equipment is also. For the most accurate results use a HRM that is calibrated with your specs. Monitors are expensive, but if you can afford one, it is the only way to get accurate numbers for this stuff. You can also…

www.exrx.net The best lifting site on the Internet. Read as much as you can.

http://www.exrx.net/Exercise.html IMO this is the best lifting site on the Internet. Build yourself a plan using their menu (http://www.exrx.net/Lists/WorkoutMenu.html). It will give you an empty plan and muscle groups to work on and then you choose 1 or 2 exercises in each category. I would start with a full-body workout,…

I hit a plateau at about the same place on my weight loss goal. I changed my goal from 2 lb a week to 1 lb a week and MFP gave me about 400 extra calories per day. My metabolism was definitely suffering, it took another 2 weeks of eating more to get straightened around again, but I'm back on track and losing again. You…

I eat some of my calories back, but I could not possibly eat them all back. I run, and sometimes I'll burn 1300 - 1500 calories in a day, I think I would throw up if I tried to do that! Generally, I try to eat back at least 25% of what I burn exercising. So - my base calorie level is 1800, say I burn 300 on a 3 mile run…

I run 12 months out of the year in northern Ohio. Try trail running shoes - they grip better, and are generally made to handle moisture better than a traditional running shoe. Dress for weather 15-20 degrees warmer than it is outside because you will warm up quickly once you start running. I usually wear tight long…

I am a vegetarian, and I was vegan for 10 years. Feel free to add me and snoop on my diary. I never meet my protein either, but the meat replacements, tofu, and TONS of beans help for sure.

Ditto. I add running, swimming, and biking; anything else (ie lifting, Spartacus, etc) all gets logged as circuit training by time. Oh, FYI, if you don't wear a heart monitor - like myself, then subtract 100-150 calories off of their calorie burn to get anywhere close to an accurate number.

Oddly enough, I'm doing the opposite in September. I am tracking my rolling average, which will require daily weigh-ins that are averaged in 3 day increments to give me an accurate weight trend for the month. Might be a good option for October if you are a weigh-in-oholic.

Yeah, they've NEVER EVER done anything like this before. Because this is nothing like June 1970, when they put a pop icon-esque Charles Manson on their cover. Oh, wait. It's just like that? So, I guess this is nothing new.

If you don't feel ready to move on then you can always repeat a week. Running outside is a lot different than using a treadmill. Stick out the 3 days per week to avoid overuse injuries, repeat weeks if you need to. Watch YouTube vids on proper running posture, it will help a lot. I also found that I was going waaaaaaaaaay…

I've been running for about a year and a half - I am currently training for a triathlon and I want to complete a half marathon this year. Feel free to add me :)

I recently started swimming seriously to train for a triathlon. Like the rest of the posters I would recommend getting some lessons. Watch some YouTube videos on breathing technique. There are tips for working your way into it. Swimming with your head above water is inefficient and will probably end up hurting your neck in…

http://www.esquire.com/blogs/news/open-door-policy What do AJ Jacobs and his facebook followers think of it?...Here's the link.

When I get such cravings I make a plate of low fat swiss cheese, olives, hot peppers, and either club crackers or Triscuts (sp?). I am also a fan of wasabi peas, and mixed nuts. The nuts especially are high fat, but it's the good fats. These snacks also tend to be high sodium, which I don't really watch, but if you do, I'd…

Try doing ab exercises that don't move your upper body. I am thinking of leg lifts, planks, rotational lunges, etc. Then you aren't initiating neck movement.

Sounds like over training. Don't be afraid of recovery days. If you don't want to not run on a recovery day then do an easy mile and call it good. I usually do a long slow run on Sunday, a short easy run on Monday (so I don't get too sore), and then nothing on Tuesday. Then Wednesday I can hit it hard again with HIIT and…

I eat ~ 2 lbs. of spinach per week. I have a salad everyday that is raw baby spinach, tomatoes, and avocado. For breakfast at least twice a week I make scrambled eggs with spinach and asparagus. I put it on sandwiches. I will make George Forman grilled sandwiches with a boca chikn patty, spinach, and artichoke. I put it in…