BoxerBrawler Member

Fasting has been around for thousands of years, mainly for spiritual reasons and enlightenment. The issue I have with fasting is sustainability—meaning, can you maintain this way of eating, and, more so, should you? Many people find they feel great while following an IF plan but struggle when they try to stick with it for…

I want to be one of those people who goes into a convenience store at night for something and is caught in a robbery, cut down in a hail of gun-fire as I leap in front of another unsuspecting customer, saving their live(s). News-story: Tonight we mourn the loss of a local woman as she gives her own life to save blah, blah,…

This is my life every day. I perform MMA and/or Boxing (sparring) every morning and I lift every afternoon. My routine is: Day 1 shoulders, Day 2 back, Day 3 legs, Day 4 arms, Day 5 auto-regulation - I freestyle, usually legs again and accessory muscles and any other muscle groups that I feel need a bump. My MMA/Boxing…

How did you calculate your macros? Try the app: my macros plus. It will give you realistic numbers based upon your stats and goals.

Then I will add: The American Diabetes Association recommends choosing whole-grain bread or 100 percent whole-wheat bread instead of white bread. White bread is made from highly processed white flour and added sugar. Here are some delicious and healthy breads to try: Toufayan’s Low Carb Pita Bread – You can’t have an…

Yes. I track my macro's. My rule of thumb is to hit my protein target daily and save up some carbs and fats for the weekends :smile:

Here's a sample of something that would be appropriate for an adult with type-1 diabetes. Remember this is just a guide and should be discussed with his doctor and adjusted according to his activity, condition and goals. Breakfast - High fiber cereal, no sugar added muesli, shredded wheat, etc. Skimmed milk (optional…

Try My Macro's Plus - I feel like it's the best one out there. They have a good straight-forward site for calculations and a really good FB group as well.

Yes thank you, I realize that counting macro's is counting calories by default. I want to know if anyone actually calculates/counts them vs. just calories alone. In other words... sure I could eat X amount of calories in protein and no other macro all day long. I did the actual math, looking to see if anyone else has.…

So my regular local gym is also where I teach. It's huge, very well equipped, clean, great music, super friendly staff and people. I love it and because I teach there I get a free membership! Then I have a small gym at work. It's small but they have all of the necessary equipment for my lifting and/or cardio sessions. It's…

3:30 AM - quick set of calisthenics right out of bed. Get my dog up and play with him outside for a bit, feed him, play with him a little more, out the door by 4:15 AM. I prep everything on Sunday so it's grab and go during the week! Sip my black iced coffee and mocha amino energy on the train into the city. 6:00 AM - 1…

Thanks both for the replies. Makes sense. When it comes to numbers I like to be very specific... I am sure I'm not alone there. I like to keep the same targets/goals every day... I don't do well with cycling and re-feeding and carbs today not tomorrow and high/low calorie days BS. Consistency is key for me! My workouts and…

Fact! And here's a little something I found and thought was great... Fitness Myths Debunked (Nutrition for body comp) 1. Sugar is not inherently fattening; only a calorie surplus will lead to weight gain. 2. Dietary fat is not inherently fattening; only a calorie surplus will lead to weight gain. 3. Breakfast is not…

I've tried them all. Being a licensed nutritionist I think it's super important to actually walk the walk before talking about any of the diet trends with a client. Some made me feel great and others made me feel like crap. In the end the only thing that really assisted with weight loss and overall leaning was a calorie…

Try making your own, in a food processor, with a little oil. That way you can control what you like, keep cost down, control what goes in it and control the portion.

As far as giving up something for Lent... as my nana used to say "It's not what goes in your mouth that counts... it's what comes out!" Of course it sounded a lot better in Sicilian :smile:

I prep everything (food/clothing) the night before so... Up at 3:30 AM and immediately into a quick series of calisthenics to wake up (jumping jacks, squats, mountain climbers, push-ups, sit ups). Wash up, put on gym clothes, pack the breakfast/snacks/lunch for me and hubs, get my baby up (dog), take him out, feed him and…

Not necessary but it sure does help :smile: My comp coach put me on cardio restriction and I thought I was going to die... so I agreed to eat more to compensate for the higher calorie burn. I love cardio... but in the form of Dance, Wavemaster boxing (turbo-jam), all thinks boxing, MMA, etc. boat-load of cardio and so much…

I was having lunch at my desk at work, enjoying the hell out of my big plate of Indian food! In my mind, everything I was eating was super healthy and nutritious... I mean it was all veggies and yummy sauces, how could it be bad? A co-worker who also got the Indian food walked by my desk and commented "Oh I love this kind…

Well, you asked for the "benefits" so instead of being rude and/or berating your for asking a question, I'll lay out some benefits that I've read about. Keeping in mind that there is no absolute proof and the potential benefits are only viable if using ACV with a healthy diet and exercise program. Here goes: ACV can…

On one hand no one should disrespect anyone over their food and/or lifestyle choices. On the other hand, people should be allowed to eat whatever they choose to eat without feeling like they have to hide it. Can the two of you try to find a middle-ground?

Give yourself permission to make the right choice. Give yourself permission to order and eat the pizza, or to suck it up just one more time for one more meal and eat the planned meal. Tell yourself you can have the pizza anytime, so eat the planned meal and grab a pizza tomorrow.... Tomorrow go through the same drill.…

I posted something to my fit crew about the Super bowl... I wrote: Please don't use the Super bowl as an excuse to trash your body. You can have fun and still be mindful of the hard work you've done and the amazing strong body you're building! Or..... you can throw it all out the window with a 6-pack and giant plate of…

As a licensed nutritionist working with people who are looking to lose weight I hear the same things over and over again... "I eat healthy and clean and I exercise but the weight just won't come off". My response to that is "How many calories a day are you consuming?" They look at me like I'm an alien because they've never…

What everyone else said already. Plus... forget all of the trending diets and nutrition advice. Stop making it a science project. It doesn't have be confusing. Eat what you like, just eat less of it. It's really that simple. Unless you're an athlete in training for a competition or doing a comp prep for body building you…

I'd never even consider WW with Oprah as their spokes-person. Really? So she starved herself and lost a bunch of weight and kudo's to her personal trainer. Then she gained it all back and went on Jenny Craig, became their spokes-woman, then she gained it all back. Then she did WW... and is still doing WW... and doesn't…

Between 20-25,000 per day

Yes...please go out and find a legitimate coach with references and experience in competition prep!

I know some people who say they do a bunch of cardio so they can eat whatever they want. But then they complain when they don't lose weight... silly. It depends on where you want to get too. Do a lot of cardio, eat at a deficit and lose weight. Or don't, eat at a deficit and still lose weight. It's about the food for sure!

A lot of scientific and text-book information here. When I eliminated carbs I got wicked sweets cravings too, and I was never a sweets person before that. I fought through it and it passed after a couple of weeks. I guess it depends on your goals... I mean if you just want to lose weight than eat whatever you want, just…