mamacoates Member

Congrats to all you ladies. You have a most wonderful journey ahead of you. I am a mother of two boys 17 and 19 who are the joy of my life, and have been since the months before they were born into this world! One piece of advice ... talk to your doctor about maximum heart rate during exercise. I often see pregnant women…

I wouldn't set an alarm to eat a meal. Schedule your meals based on the time you are normally awake and going about your day. Your breakfast may be someone else's lunch ... no biggy ... Call it whatever you want to. It is just about making healthy choices and fueling your body for what YOU need to get done. If you have a…

^^^ This plus denial. Some people know what they need to do to be successful and yet they do not do it. They are not ready to face the facts as to why they are failing, and they like having an out for their own shortcomings ... as long as there is no evidence to look at, they can whine and vent and feel sorry for…

Dannon Greek yogurt: 80 calories per cup, extra protein, filling and lots of flavors. I have Banana Cream Pie today. Or sugar-free jello: 10 calories per cup.

Meal planning. Consciously choose your foods to be sure you are getting enough protein and then fill in with healthy carbs and healthy fats like nuts, nut butters, hummus, avocado, etc. The fats will also provide additional satiety to keep you feeling full longer.

Can you still eat cookies and pizza? "If It Fits Your Macros" then by all means do it when you need to. Check out this website: http://iifym.com/, along with the following articles to give you a jump start back on track and to make sure you have a good understanding of the underpinnings for success. If all is in order,…

This month's MFP nutritional blog was written by a registered dietician and discusses the question of whether or not to eat back exercise calories. If you have not yet read it, here you go. You will have to copy and paste the whole URL into your browser, I think:…

I like your sassy-ness! I am interested in macros/nutrition for women, and while I am a long way away from considering athletic competition, I take my health seriously and am always interested in what other people have to say about combining weights and running. After tackling several health challenges, I am finally just…

Respectfully speaking, your macros are all over the place because of the foods you choose. Meal planning in advance and/or conscious food selection throughout the day will alleviate that.

What a coincidence! This month's MFP nutritional blog was written by a registered dietician and discusses the question of whether or not to eat back exercise calories. If you have not yet read it, here you go. You will have to copy and paste the whole URL into your browser, I think:…

What a coincidence! This month's MFP nutritional blog was written by a registered dietician and discusses the question of whether or not to eat back exercise calories. If you have not yet read it, here you go. You will have to copy and paste the whole URL into your browser, I think:…

Be patient. You will make progress over time and then you can re-evaluate your bucket list. :)

If key macros are constantly going into the red (barring protein) then you probably want to change your food choices to better match your macro goals. People usually don't need surplus carbs, fat or sodium in their diet consistently so you can adjust your food choices to regulate better what you are using to fuel your…

Add some spin classes to your weekly schedule. I lost inches in my legs when I started "spinning" due to the amount of muscle being activated in one single class. Keep up the work with your squats and lunges. Eventually you will see the results you are hoping for. For women (and men), body recomp happens when we build…

One lb a week is AWESOME! And you are doing it while eating real food: EVEN MORE AWESOME! With that said, something I learned from KAIA FIT, is the benefits of a nutritional detox every so often to get our diets back to where they should be. Great opportunity to purge soda, processed foods, etc. and try new things like…

Maybe it is obvious, but one thing that I did not read so far on this post is that physiologically our metabolisms do slow down a bit as we age so while I agree on the issue of CICO, we need to remember that OUR TDEE is lower than a 30 yo or 20 yo so we have to adjust accordingly. Also, while it seems logical that a…

My journey is posted on my profile, but in summary, I was in a car accident 3 years ago. After a few months of chiropractic, massage therapy, and physical therapy, my PT put me in the pool. That was the first time my body experienced movement without pain since the accident. I started water exercise classes 3 times a week…

Sugar from fruits and veggies is not a problem. A few extra grams of protein is great for offsetting any potential drain on muscle mass during weight loss phase. Great snacks would include nuts and nut butters, cheeses with fruit, hummus with veggies. These choices will add healthy fats into your diet which are also…

^^^ This. Also, water weight can definitely be influenced by the foods we eat and the volume of water we drink. Try upping your water and watching your sodium intake. I've been weighing daily for a year and a half so I am well aware of all the different elements that can influence weight fluctuations each day/week. Keep…

Congrats to you for being so involved in the meal planning and prep! My hubby and I also have "date nights" at the gym on Fridays and Saturdays. We run together on the treadmill so we don't have to worry about the difference in our speeds ... and we go for a distance goal or a time goal each time. Sometimes we take a spin…

Start eating clean - lots of protein, veggies, fruits, and whole grains so your body is well-fueled for your runs. Make sure you are also going out during the week a few times (2 to 3 times incorporating a mixture of cardio conditioning) so you are working on physical improvement in between each weekend run. Include core…

Set up your MFP account as sedentary as that reflects your desk job which is most of your day. Add your exercise activity each day after completion, since, as stated above, different exercise impacts your calorie deficit differently. Whether you eat back your exercise calories is a separate question with camps on both…

Awesome Nix! Add me to your friends list to stay in contact. :)

P.S. With the kiddos out of the house it is time to clean out the cupboards and the fridge. Out with the old and in with the new. I'd be happy to give you lots of ideas for healthy smoothies, and such!!

Welcome NIX13s! I have been on this sight for a year and a half. Great tools, great accountability partners if you are ready to put the time and energy in towards better health. I am your age, and my kiddos are 17 and 19. Definitely an advantage when your children are a bit more independent. Through consistently logging in…

Hey Kathy, I have been on this sight for a year and a half. Started about where you are at, and have lost 35+ lbs (3 pant sizes) and still working towards more. Feel free to add me, but no pity parties from this corner. Expect some kicks in the pants to keep going toward successful! To help you get started, read this…

Have your doctor refer you to a physical therapist. Sounds like you need professional guidance in putting together an effective exercise plan for your condition.

No worries. I know how schedules can go. I miss everyone too. Maybe we can take a poll as to what everyone would like to do with this group. I will try to find some time this weekend to send a note to all current members. Any ideas for some good survey questions? In the meantime, we can also stay connected through our…

Hi Gen! My summer challenge ended with my goals in check. Yea me!! Right now I am working on a 6 week Bootcamp Challenge with a KAIA Fit location near my home then looking to head up a "Walktober Challenge" and a "Movember Challenge" for my work. (I am the coordinator of our Wellness Programs.) Would be happy to add you as…

Whoot, whoot!! Go to it ladies! Almost half way through the week ... let's finish strong! P.S. I got up again this morning for 6 am class. Only 30 minute workout this morning, packaged with inspirational message from the KAIA Fit founder so I did not over-do today. I am now at work, 4:00 pm and still awake!! Yea me!!