lambertj Member

I love that my salon is completely organic so there are none of those horrible smells and dangerous chemicals in my hair. It's very peaceful and I always get exactly what I ask for.

What I do is change my clothes at work at the end of the day, I never go home until my workout is done. They say getting into your workout clothes is the hardest part and they are so right. Even if I am walking near my home, I change at work, park at home and never ever go inside. Commit to 21 days of exercise, even if…

Sorry only water counts as water. Anything with caffeine is a diuretic and doesn't count and juice is full of sugar. To get 8 glasses, drink two as soon as you wake up when you're most thirsty, 6 through the course of the day is easy.

Beautifully said :)

Runner's high, that is what keeps me motivated. I don't always get it but when i do it's the best feeling in the world.

Keep your HRM and go hard. I'm 47 years old so my max HR is 175, I train at around 155-160, higher heart rate, more calories burned!

I wonder if you don't have the energy because you are eating so little. Under 1200 and such a small amount of protein. This can't be good for you.

Hello and thank you for the invitation. My name is Jackie and I'm 47 years young. I've been eating healthy and exercising (consecutively) for a little over a year. I'm happily married to an amazing man who is also a personal trainer. I work full time for Penn State as a Purchasing Agent, I job I love and hate at the same…

Lesa, do you happen to have a recipe that makes protein bars? I'm interested in high protein, moderate fat and low carbs. Love your page, keep up the good work!

In general, personal trainers know nothing about nutrition. They should however, be able to provide a good workout plan for you. Hubby is a personal trainer and he is great with working out but lousy with nutrition. So glad you didn't fall for the "shakes", pure crap.

1. Eggs 2. Cheese (full fat) 3. Chicken 4. Fish 5. Green beans 6. Salsa 7. Butter 8. Lettuce 9. Almonds 10. Apples

Personally i'd get more protein and less carbs.

Hello from State College, PA! Sounds like a delicious job :)

Thanks for replying. From what I learned yesterday she most likely had someone who tells her what to eat to prepare for shows. People suggested 1 gram of protein per lb of body weight and let the carbs and fats distribute around that. I think i'll set that as a goal for now and see how it works.

That's very interesting and thanks for sharing. I had mine done at a local hospital and it came out to 1700 (even the nurse was surprised). Just goes to show you that online calculators are truly just estimates

47 years young 5' 4" I jog 5 miles x 3 times a week, weight train 3 times a week (for one hour each session).

I had my body fat tested at my gym, they used calipers. I want to go a bit lower because I still have that all around the belly jiggle and I can't stand it. I thought if i could go from 19% to perhaps even 15 or 16 percent I could finally get rid of it. Seems to be the last to go.

This is interesting. I understand the 1g of protein per lb of body weight but I never heard of the 0.35 g of fat per total body weight. I eat almost double that in fat per day.

To keep your lunchtime salad from getting soggy, place a paper towel in the top of the container, put lid on and store upside down. All the extra moisture goes into the paper towel. Love the tip about separating banana's to keep them ripe longer, works like a charm

I was on 1700 for about 4 months and just recently bumped up to 1900. I seemed to do well at 1700 in terms of strength and endurance, all over feeling really good but the weight did not move (other than small fluctuations). I did expect a jump in scale weight when i bumped up to 1900 but with two bad weekends it's raised…

Was fluctuating like crazy on 1700, up .5, down .2, etc. I the past when I fluctuated and I increased calories I lost weight but the bump up to 1900 was just too much. Add to that, two bad weekends (birthday and family visiting) and it through off my weekly totals. I think 1700-1800 might just be maintenance for me. Not…

Thank you. I should also mention that I am in no rush to do this, I believe slower is better in terms of cutting fat. The macros' you mentioned would be a bit different for me at 35% carbs, 40% protein and 25% fats as I tend to go 35% fat and 25% carbs but definitely doable. Now if i could only figure out how many calories…

I want to lower my body fat and build muscle. I definitely don't want to lose muscle

Would it be a safe assumption then that if I hit protein (130 a day, my current weight), I can let the rest fall into my calorie allowance? I am lifting 3 times a week with a goal to build muscle and lower body fat by 3-5%. I am currently at 19% body fat. Edited to add, i usually hit protein levels no lower than 90 a day…

I didn't want to bother her too much during her workout because she had a show coming up but she did say she eats healthy. But without calorie counting I'm not sure how she would know even what she is hitting in regards to macros (she did say she eats healthy). I don't eat junk, except for a "cheat window" once a week but…

I actually eat more now that i'm closer to goal because I don't have to create such a big deficit. But sadly yes you do have less of a calorie burn. Wearing my HRM, I used to burn an easy 150 calories in 15 minutes on the stairmaster, now i'm lucky if I burn 120 calories in 15 minutes, that's around 120 less calories an…

I just recently upped my calories from 1700 to 1900 daily. In looking at my percentages, they are as follows (weekly view). Last week, Protein 22%, Carbs 38%, Fat 41% , Week before, Protein 21%, Carbs 37%, Fat 42%, and one more week before, Protein 22%, Carbs 36%, Fat 43%. (Just wanted to give you a bigger picture than…

You bring up a good point. I really do just want my muscles to get more defined. Been lifting since March steadily (before that I would lift about 6 months out of the year and slack off in summer). I could probably skip the bulking stage. I did have my bodyfat composition done with calipers and it came out to 18.93%, so…

I've backed off cardio a bit in the past few months even though I love it. I do however, do a 5 mile run 3 times a week on the days that I don't weight train. Hard to give them up but I could trade out one day for HIIT training.

Thanks for the information and links, I appreciate it. I'm not looking to do a show but perhaps get close to show status. It would just be nice to take myself to the next level in time for next summer.