bc2ct Member

Exercise is proven to reduce the less pleasant side-effects of menstruation. I find that active recovery (long, low-HR workouts) helps me get over cramping, nausea, and exhaustion. Usually after some active recouvery I am able to do a more intense workout.

I'm a rower so my training plan always looks something like: today, I'm going to do squats, this afternoon: more squats, tomorrow morning: squats in a boat, later that day: squats... and so it goes. Squats every day... why the **** not!!

mine have gotten awesome over time & with extensive training. Annoy some meat-heads and occupy the bench press at the gym for a while - tones up your chest and perks up the ladies!

60 minute erg sub 2mins per 500m 30 minute core circuit 20 min cool down run 10 min stretch

Don't forget the #1 cause of both weight fluctuations and anxiety about weight fluctuations -- being female! Hormones do crazy **** to your body and sometimes you just have to put up with it. Keep active, keep eating healthy, and try not to weigh yourself more than once a week.

oh I would ;) News anchor

someone with a sense of humour well buried under years of familial repression

he tried to choke me out with his burly biceps

I'm a sucker for shoulders... 9 for you too

7

I handle it with a spoon... a large spoon. Sad fact is that Nutella - like Toblerone - is one of those things I don't buy unless I am going to Africa for work.

amazing!

Eat cake!

Almond milk!! I am obsessed with almond milk. My 60kcal coffee drink: Trader Joes Original Almond Milk [or other lightly sweetened non-vanilla almond milk -- Silk & Blue Diamond are both good though they have more preservatives in them] - 8oz (60kcal) Trader Joes Cold Pressed Coffee - 4oz (0 kcal)

I KNOW!! I have a rumble roller and a trigger point smart core roller and they rotate between heaven (release of upper/lower back tension) and hell (IT Band... 'nuff said!)

I stretch all the time and practically live on my foam roller. Honestly I don't think it's one of those things for which there is a hard and fast rule... do what feels good to you!

Don't add salt to anything. Stock up on lean protein, vegetables, whole grains (quinoa, corn, oats), and when you're craving sweet things try making homemade kettle corn (popcorn satisfies so you can cook/eat less of it) or sweet potato mash etc. YUMMY! Good luck :)

Fun fact about fat cells: the're there to stay! The most you can expect short of surgery is to shrink the size of those tenacious little buggers. Personally I have accepted that there will always be some amount of fat on my body and that I should instead focus on building lean muscle mass. Good luck!!

hug -- you look like you might be a foot shorter than me ;)

Lunges are easily my least favourite activity!! Not only are they hard... they also take a damn long time! That said, they will help you tone up that hiney.

Some suggestions: 1. swap out the fiber one protein bar with a low sugar protein shake mixed with unsweetened almond milk (doesn't look like you get a lot of calcium in this diet) 2. grill a ton of chicken breasts each week and dry roast or boil/mash some sweet potatoes - you say you are already eating about the same thing…

squats (proper ones!) for muscle tone and cardio or interval training to burn fat. We women naturally put weight on our lower bodies so building muscle may be a more sustainable goal for now... you will look more toned even if you don't manage to drop the fat off your butt.

For things like this I often assume the higher number (or at least I add 1 standard deviation to the mean of the given weights). The calories may be different because different steaks will have different fat to lean ratios. Take a peek at your steak -- lots of yummy marbling?! You're probably looking at a higher calorie…

Always! Nom nom nom :)

There is really no reason why your body would operate on a 7 day cycle. I maybe take a rest day every 10 days (3 cheers for the metric system!) but more often I just try to take 3-5 days a month where I do active recovery (or cardio without resistance) knowing that at least 3-5 days a month I will also not have the energy…

leggy

naughty for sure... it's all in the eyes

Trader Joes Cold Pressed Coffee mixed with Unsweetened Almond Milk 2 Soft Boiled Eggs 2 Slices of Ezekiel Bread (amazeballs) 8 oz pure, unsweetened cranberry juice mixed with pelegrino

Merrell Bare Access for the gym and Ascend Gloves on the trail -- both are super lightweight, very comfortable, and have vibram soles but don't look as absolutely ridiculous as those toe shoes :)

Ricks Picks - esp. the Mean Beans. They're super delicious, not too high in salt, and you can drop an entire jar in minutes without regret. Did I mention that they are scrumptious?! -- best to fight the doldrums with food that tastes good