dlvuyovich Member

Been better with the stress eating. Did have a big glass on Sunday night when I couldn't sleep, didn't help, so wasn't worth it. But at least the bottle is now empty so the ease & temptation are gone. Will challenge myself this weekend to stay on the wagon.

You're right, thanks for the motivation. Had major parent drama (I coach HS girls) because someone didn't like the feedback I gave her. It got ugly and even with a few glasses of wine to calm my nerves, I still couldn't sleep. We got two hours late arrival this morning, thank God, so I was able to sleep in. Need to be…

I may have to drop this commitment for the time being. After running practice last night, I could not sleep due to coach's anxiety. I am thinking a glass of wine post practice might be in order.

Try doing 30-45 sec of high intesity anything (toe taps, mtn climbers, high knees, etc.) between sets when lifting. Alternatively, sometimes with a friend, sometimes solo, go into the gym, and pick 8-10 different exercises that push our HRs up, based on reps or time. We decide what we are going to do next during rest…

At home, my new favorite is my protein lava cake. 1/3 cup liquid eggwhites, 1 scoop of chocolate protein powder. Mix well, microwave for 30-45 sec. a fluffy, spongy top with yummy goodness underneath. Or a square or two of dark chocolate.

agreed - the % of body fat that will show abs is also different for everyone. And, not always 'healthy' to maintain such low bf %.

I stopped logging/tracking calories, even from working out, as it started turning into a false sense of security to eat more and justify the ice cream, wine, nachos, etc. I give myself the 1200-2000 calorie range, keeping my macros (fat/car/protein) in order. On non workout days, I try to stay near 1200, and for the most…

I always recommend You Are Your Own Gym app. I use it alot when I can't/don't want to get my butt to the gym.

Visible abs are made in the kitchen. But as far as building them, I've always hated abs until I was made to do them for 5 min after each workout. Now I incorporate a whole slew of them. Hanging leg raises Flag situps Russian twists Vs on bench press - holding onto bar, lifting legs up till toes are past my hands, twist,…

There are lots of resources out there, I highly recommend "Strength Training for Women" by Lori Incledon. A great resource that goes from beginner to advanced. You can get it on Amazon, comes in kindle edition now too. I used it in the beginning of my 'journey' and still refer to it from time to time.

I do the first one a lot. It eliminates the time setting up a heavy hip thrust set with the barbell and the padding on the extension makes it way more comfortable. I don't mind bruises (rugby player/coach) and I can set the weights high. Fortunately at my gym, we have a machine that does exactly what the second one is…

My first full day back at work from four days in Vegas, I'll just leave it there... My one regret was trying 'animal style' at In-n-Out Burger, not my cup of tea, too much crap on what is really good for take out. The bloating had subsided already from all teh sodium and a long flight. I am working my way back into my…

I actually started my healthier lifestyle about 10 years ago*, with South Beach. It was a great starter as it got me off the refined sugar for one. My husband and I still refer to the cookbooks every once in a while for recipes. We tend to eat the same thing all the time, he lives off of salmon & asparagas and I eat mainly…

I actually don't. I found my caloric needs for a non workout day and a workout day, with the breakdown of macros, through a few sites to cross-reference. I stick with the max/min based on workout day or rest day. I found that by searching and finding how many calories I was burning regardless of the type of exercise, was…

I am not a power lifter, but I do lift, and lift heavy at least once a week. My heavy lifting is typically lower body, as I love squats and deadlifts. Plus I feel I can do it safely on my own. I love it when I get a great heavy lifting in because we all have those days where we hit the weights and don't feel like we are…

My check in: I had a few sips of my husband's chardonnay the other night but before that, not a drip since 25 Jan. Tonight is our birthday dinner at a friend's house, but after a long day of work, then our first rugby practice after my workout, I may just want food and birthday cake. My friend is Korean and her bool kogi…

All you need is a ball, a field and some willing participants. Touch is the easiest thing to teach. Some rules apply, as it does make it easier to manage and put the competitive edge back in. The group I play with in the summer is a co-ed, all ages. We had a 12 year old and a 65 year old playing at the same time. Still got…

You'll be fine, always be polite, even if you feel you've accidently been 'that person'. There is nothing wrong with working in with people if that is the only set up for what you are doing or it is busy. As mentioned before, wait till someone is done with a set then don't be afraid to ask. I actually find it annoying if I…

How is everyone doing? I had no alcohol last weekend but did go a wee bit over with a box of whoppers at the movies. However, when I think about the feeling I would get with the same amount of calories in wine, I would have been eating badly the next day. I was able to eat clean for the remainder of the weekend. I have…

agree w/ Mjones23456, plus deadlifts. Also, youtube hip thrusts on the leg extension machine when you are ready to go heavy. Sprints, box jumps, etc. have also helped me.

Keep an eye out for a good trainer at the gym. Watch for his/her attentiveness to their client, especially when they are focused on form. If you start liking what they are having their client do, approach them (when they aren't w/client), talk with them and if your gut says you'd like to work with them, then ask rate. If…

The answer is both. Plus cleaning up your diet. One of my starting resources is a book called "Strength Training for Women"* by Lori Echelon. She covers a lot, including the differences in training programs, and nutrition. It is organized well (great for beginners and carries through to advanced) and I think is a great…

Mine has always been slow due to hypothyroid. If it is not slowing down, I suggest asking your doctor to test you for hyperthyroid. It won't hurt and at least you will know or, you can rule it out. My bodybuilding coach told me that as we get older (I am 40, she is 50), our metabolism slows down (I believe she said…

I stopped logging exercise. I don't quite trust the 'calories burned' calculations and it was giving me a pass with eating badly. Instead, in my settings, I upped my activity level and went to a few other sources to find out calorie intake and macros. Right now it is set at 2000 calories/day, high protein, low fat & low…

I went from a cream and sugar coffee person to black and am so glad for it. I have never been told to decrease my caffeine intake from my doctor nor my coach during competition prep. My coach/nutritionist promised me "of all the foods I am taking away from you, I will never take your coffee". By then I had switched over to…

How'd the weekend go? I could have done better since I let myself relax and socialize over the weekend. 2 glasses of wine on Friday, 3 on Saturday and a not-so healthy choice of a bloody mary on Sunday. I made better choices, not the best choices, but kept my protein intake in by packing my beloved quest protein bars and a…

I personally come up for air every once in a while. I am currently on a 2 week at a time no alcohol challenge and as a result, it has kicked me back in gear, especially after these past holidays. I was letting my 'cheat' meal/day carry over and needed a clean break. Keeping on this schedule has made me not fall into the…

Cheaper than pre-cooked option is chicken breasts. I boil or broil up a whole package of chicken breasts and buy large bags of frozen chopped broccoli. Portion those out (4oz chicken breast, 1 cup of brocoli) either way ahead of time or the night before. That serves as my base. Season with salt/pepper/ceyenne, etc. I…

I am, this coming Saturday will be my 2 week mark. You are welcome to join us. The schedule I posted above, at least for me, is no longer as I indulged on the weekend I was supposed to stay dry. Damn rugby weddings.

It can be frustrating, but hang in there. I decide to go alcohol free for weeks at a time and what does mine do? Opens a nice bottle of wine. I have learned that I just need to do it, including dinner, on my own sometimes. Be clear with him your intentions for your diet and fitness routines and follow through with your…