Hi Mike : )! Thank you for stopping by and commenting on my update and progress with IF. I know what you mean. I am trying to be careful about it. I definitely do not want to lose muscle. I am mostly sticking to 12-14 hr nightly fast from 6pm to 7-8 am. I do 2-3 short fasted cardio sessions a week before breaking my fast but always break the fast with at least juice and amino acids before weight training. Lately I have been doing my weight training later in the day around noon to not do too much at one time as well. Also continue to focus more on quality of my workouts over quantity. Have been doing a lot better at getting more protein in as well and avoiding grains is becoming a habit. Last week I probably only had 2-3 servings of grains total and I am sure my protein percentage is closer to 30% most days of the week because of this as well. Thanks again! Will keep you posted. Looking forward to checking my body fat percentage again at the end of the month and hopefully also seeing progress in my pictures : )!
Lucy kept it real first of all. I spoke with her about my Big Changes program and what the need was. She has an BA and working on her Masters at KU. This is her "special" project. Communication was the biggest piece of this!!
As far as members attending...I had 18 in the group show up. This group is motivated to drop wt. 20 lbs to 60 lbs was the range of wt loss in this group.
It was on the generic side of nutrition, but hit some key notes. She is coming back next week to get a little more specific...I'm not sure which topic she is going to cover.
I'll send you a copy of what I have by email if you are interested. I don't know if I can attach it through sparkmail or if I would need a regular email...whatever your comfortable with.
Thanks for the thoughtful comment on my latest blog.
I understand what you are saying- I've had clients I absolutely insist eat whatever they want a couple of meals out of the week for the exact same reasons you stated. I figure, though, that the people who read my blogs are not those kinds of people. :-)
Even then, the term "cheat meal" irritates me. If someone needs the extra calories they aren't cheating- they are staying on plan. I hate to see any term that could be associated with guilt attached to food that is on-plan, regardless of the reason. It has the potential to mess with the way one views food. 1613 days ago
Hi Armsports! I just wanted to say thank you so much for your encouraging words on my weight journey! please keep me accountable! I am happy for you enjoying your last summer days!! I will try this week to up my cardio like you said. Clean up my diet, I just dont know where to start on that one but I will look into it! YOU ROCK!! 1617 days ago