http://www.thrivepersonalfitness.com/forum/ The forum for people to meet and discuss exercise, nutrition and healthy living. Online personal training for real people is at Thrive Personal Fitness. Get in shape and lose weight with Pamela Hernandez. en Thu, 09 Sep 2010 14:06:00 +0000 http://www.thrivepersonalfitness.com/forum/topic/egg-protein-powder-vs-whey-protein-powder#post-69 Wed, 28 Jul 2010 16:54:30 +0000 Pamela 69@http://www.thrivepersonalfitness.com/forum/ <p>Hello! This is a great question!<br /> There is a difference between the two proteins, just not the ones your co-workers suggested. :)<br /> Whey protein is a fast digesting protein that comes from milk (the other protein in milk is casein). Since it is a fast digesting protein it is the protein of choice for many, including myself, for post workout snacks. After a workout your body is ready and in need of nutrients to begin the recovery process. Whey helps with that by absorbing quicky and being rich in branch chain amino acids, another recovery and musle building tool. Whey will not "cause" you to bulk up, but it will support the growth and repair of muscle. I drink it every day and have yet to approach anything near bulky. :)<br /> Egg protein comes from, of course, eggs. It digests at a moderate rate, slower than whey but faster than casein. While not an ideal post workout choice, it can be great in a snack or pre bedtime meal to help keep you feeling fuller longer. Since it is a protein is does contain calories. By definition one gram of protein has 4 calories. So check out their container and multiple the grams of protein by 4. That's the calories the are really ingesting. If whatever they are using truly has no calories, then they aren't getting any protein either.<br /> Both proteins can be useful in a healthy and fit diet. Busting your plateau can often be a matter of changing up your workouts and getting serious about nutrition. If you aren't already, start keeping a food journal. It can really be eye opening when you start to document everything you put in your body in a day. As far as motivation (and committment) that is up to you. Think about why you want to lose 45 lbs. What does that mean to you? What difference will it make in your life? Use that as your compass in making daily decisions on sticking to your fitness plan. </p> http://www.thrivepersonalfitness.com/forum/topic/egg-protein-powder-vs-whey-protein-powder#post-68 Wed, 28 Jul 2010 13:52:04 +0000 catgal63 68@http://www.thrivepersonalfitness.com/forum/ <p>Hi Pamela! I have just started using the Designer Whey Protein occasionally in smoothies as a snack. A few of the girls @ work have started using egg protein powder and say it is better, has zero calories and that I should use it instead of the whey protein. They told me whey protein is good if I want to bulk up. I want to lose weight (fat), gain muscle. Is there a difference? I have never heard of egg protein powder so need to do some research but wanted your opinion. I have about 45 pounds to lose but need to stay motivated and ON COURSE. I seem to be starting, getting off track &amp; re-starting over &amp; over and therefore have been at a weight loss standstill for months! Any suggestions? </p> http://www.thrivepersonalfitness.com/forum/topic/daily-carbohydrate-intake#post-67 Wed, 21 Jul 2010 13:20:07 +0000 Pamela 67@http://www.thrivepersonalfitness.com/forum/ <p>Great question! I agree that 10% is a little extreme, but it is common for body building and fitness competitors to cut back that far to lose fat. In your case, however, as a runner I would not recommend it. In my opinion 50% is good level of carb intake. To help you achieve your goals of losing fat and increasing muscle you might instead look at calorie cycling and look at the quality of calories you are eating. Thanks for the question! </p> http://www.thrivepersonalfitness.com/forum/topic/daily-carbohydrate-intake#post-66 Wed, 21 Jul 2010 04:07:33 +0000 Maggie Van Den Berg 66@http://www.thrivepersonalfitness.com/forum/ <p>Hey Pamela,<br /> Recently I was talking to some family members about reducing body fat % and my brother suggested I cut my carbohydrate intake to 10% and have the remaining 60% protein and 30% healthy fats. I feel as though this is a bit extreme, so I am looking for a second opinion. I'm currently at 135lbs, 5'7 and a body fat of 19%. I'd really like to increase my muscle mass while losing a small amount of fat. I realize 19% is relatively low, but I consume about 3700 calories a day which provides me with enough energy, but about 50% of this is carbohydrates. I run competitively, so my training schedule is intense and carbs are an easy way for me to get enough energy.<br /> I'd just like to know how to maximize my diet so I can build lean muscle without adding fat.<br /> Thanks! </p> http://www.thrivepersonalfitness.com/forum/topic/gluten-intolerance#post-65 Tue, 22 Jun 2010 01:01:04 +0000 Pamela 65@http://www.thrivepersonalfitness.com/forum/ <p>Thanks! That will be great to share with clients. </p> http://www.thrivepersonalfitness.com/forum/topic/gluten-intolerance#post-64 Mon, 21 Jun 2010 18:01:10 +0000 berlinoise 64@http://www.thrivepersonalfitness.com/forum/ <p>You may know this site already, but just in case, you might like to check it out: <a href="http://jenncuisine.com/gluten-free/" rel="nofollow">http://jenncuisine.com/gluten-free/</a>. This is a mostly 'gluten-free blog', as the writer's husband also suffers from a gluten intolerance. I was fairly impressed with the amount of info on there. </p> http://www.thrivepersonalfitness.com/forum/topic/gluten-intolerance#post-63 Sat, 19 Jun 2010 19:56:18 +0000 Pamela 63@http://www.thrivepersonalfitness.com/forum/ <p>I know, it sneaks into all sorts of things. Hope everything goes well with your friends dietary adjustments. I am sure it is a process like anything else. </p> http://www.thrivepersonalfitness.com/forum/topic/gluten-intolerance#post-62 Sat, 19 Jun 2010 06:52:54 +0000 berlinoise 62@http://www.thrivepersonalfitness.com/forum/ <p>That's great - thank you so much! I'll pass that on to my friend. I've also found some apps for the iPhone (just type in 'gluten intolerance' and you get a whole host of them) which indicate which foods to avoid and which can be eaten safely. But gluten in soy sauce?? Wow. </p> http://www.thrivepersonalfitness.com/forum/topic/gluten-intolerance#post-61 Fri, 18 Jun 2010 22:29:25 +0000 Pamela 61@http://www.thrivepersonalfitness.com/forum/ <p>Actually, I can help a bit. I have a client with the same issue. Basically wheat products need to be avoided, however gluten sneaks into other things like soy sauce and salad dressing. Reading labels is very important. Here is a link to a really great site I used to research celiac disease, I think you will find it helpful.<br /> <a href="http://www.naspghan.org/user-assets/Documents/pdf/diseaseInfo/GlutenFreeDietGuide-E.pdf" rel="nofollow">http://www.naspghan.org/user-assets/Documents/pdf/diseaseInfo/GlutenFreeDietGuide-E.pdf</a> </p> http://www.thrivepersonalfitness.com/forum/topic/gluten-intolerance#post-60 Fri, 18 Jun 2010 22:02:58 +0000 berlinoise 60@http://www.thrivepersonalfitness.com/forum/ <p>Hi Pamela, A friend of mine has just been diagnosed with gluten intolerance, and is now wondering what foods she can eat and which she should avoid. I know she's seeing a dietitian next week - but in the meantime, what can you suggest? Thanks for your help! :-) Liz </p> http://www.thrivepersonalfitness.com/forum/topic/healthy-eating#post-59 Fri, 18 Jun 2010 22:01:08 +0000 berlinoise 59@http://www.thrivepersonalfitness.com/forum/ <p>I've spent the past week reading through the archives - it's really well done, very informative. I like it a lot! </p> http://www.thrivepersonalfitness.com/forum/topic/healthy-eating#post-58 Sat, 12 Jun 2010 21:05:10 +0000 IPBrian 58@http://www.thrivepersonalfitness.com/forum/ <p>I have been following this site for a bit as well (it's on my iGoogle page). </p> http://www.thrivepersonalfitness.com/forum/topic/healthy-eating#post-57 Fri, 11 Jun 2010 19:34:06 +0000 Pamela 57@http://www.thrivepersonalfitness.com/forum/ <p>Great site. Thank you for sharing! </p> http://www.thrivepersonalfitness.com/forum/topic/healthy-eating#post-56 Fri, 11 Jun 2010 07:39:24 +0000 berlinoise 56@http://www.thrivepersonalfitness.com/forum/ <p>Hi Pamela, I came across the Summer Tomato website yesterday, and just thought I should share - it's one of the best sites on healthy eating I have come across in a long time: <a href="http://www.summertomato.com" rel="nofollow">http://www.summertomato.com</a>. A must for anyone interested in healthy living! Liz </p> http://www.thrivepersonalfitness.com/forum/topic/protein-requirements-pounds-versus-grams#post-55 Sun, 06 Jun 2010 20:17:10 +0000 berlinoise 55@http://www.thrivepersonalfitness.com/forum/ <p>Thanks for the info! There is a lot of confusion out there on this issue. The figures you cite pretty much tally with everything I've ever read. My problem was more the mixing of grams of protein per pound of body weight: to my mind, 1g (as an example) per pound of body weight is wildly inaccurate - it should be 1g per 2.2lbs of body weight as otherwise, you are not comparing like with like and this obviously leads to inaccurate goals. I've no problem with mixing units of measurement as long as the appropriate conversions are made - which rarely seems to be the case. I find the level of incomprehension at this level rather worrying! </p> http://www.thrivepersonalfitness.com/forum/topic/protein-requirements-pounds-versus-grams#post-54 Sun, 06 Jun 2010 00:52:12 +0000 Pamela 54@http://www.thrivepersonalfitness.com/forum/ <p>You are right, it is a very complex subject with lots of opinions. In my Nutrition (Perspectives in Nutrition by Wardlaw) text books it states "to maintain protein equilibrium the estimate is .8g per kg of bodyweight". So for the average person (not active athletes) just to maintain a balance of what is used and replenished that may be true. However, within the same chapter is also says 10%-35% of energy (calorie) intake. That's a pretty wide range and depends on the activity level of the person. When I look at another book specifically for athletes (The Diabetic Athlete's Handbook) it does say that those who strength training may require twice as much as a "normal" person, 1.6-1.8 g per kg of body weight. If I use the 1.8 g per kg figure it comes out to about the same as the .8 kg per pound for myself. Finally, my ACSM training manual states for adult athletes the range si 1.5 g -2.0 g per kg of body weight. So long story short, in my opinion people use the lbs because in the U.S. that is easy to use and the level that is "right" is going to depend on each person and their training. Hope that helps bring a bit of clarity to a muddy subject. </p> http://www.thrivepersonalfitness.com/forum/topic/protein-requirements-pounds-versus-grams#post-53 Sat, 05 Jun 2010 16:00:01 +0000 berlinoise 53@http://www.thrivepersonalfitness.com/forum/ <p>Hi Pamela, I have a niggling doubt about protein requirements: any info I have read on the subject specifies anything from .75g to 1.4g of protein per kg of body weight - I'm presuming for more or less sedentary people, as my requirements are higher but anyway.....I keep reading people (particularly in DB forums) who talk about 1g per POUND of body weight. To me, this is completely incoherent, as it's not logical to mix metric with imperial measurements - you're not comparing like with like. Maybe if they were to talk about 1g per 2.2 lbs of body weight, OK....So I usually add my two cents, and was told by one person that in the US, you do mix imperial and metric, and that a ratio of 1g per pound of body weight is not incorrect. I'm not convinced though....what are your thoughts? Thanks, Liz </p> http://www.thrivepersonalfitness.com/forum/topic/am-i-exercising-too-much#post-52 Thu, 27 May 2010 16:25:31 +0000 Pamela 52@http://www.thrivepersonalfitness.com/forum/ <p>You can over stress you body, thus causing it to conserve resources. So you don't want your calorie deficit or your excercise program to be too extreme. </p> http://www.thrivepersonalfitness.com/forum/topic/am-i-exercising-too-much#post-51 Tue, 25 May 2010 21:03:26 +0000 RareOne 51@http://www.thrivepersonalfitness.com/forum/ <p>Thanks for all of your input. I was reading an article somewhere and it said that your body can go into starvation mode if you exercise too much. For example, your calories burned are higher than your calorie intake...or...if your net calories exceed 1000 per day for an extended amount of time. Is that true? </p> http://www.thrivepersonalfitness.com/forum/topic/kettlebell#post-50 Sat, 22 May 2010 20:15:32 +0000 berlinoise 50@http://www.thrivepersonalfitness.com/forum/ <p>Awesome, I've bookmarked the site already! It looks great. For whatever reason, this has really caught my imagination - I may yet morph into a kettlebeller extraordinaire ;-) Thanks for your advice and help! </p> http://www.thrivepersonalfitness.com/forum/topic/am-i-exercising-too-much#post-49 Sat, 22 May 2010 00:33:40 +0000 Pamela 49@http://www.thrivepersonalfitness.com/forum/ <p>Without your bf% I can give you an estimate, but it could be off depending on your specific body composition. If you are as active as you say you are, I would estimate 2000-2300 calories per day. As with any recommendation, it can very based on individual circumstances. You might try that level for a few weeks and see how your body reacts. </p> http://www.thrivepersonalfitness.com/forum/topic/kettlebell#post-48 Sat, 22 May 2010 00:30:46 +0000 Pamela 48@http://www.thrivepersonalfitness.com/forum/ <p>I checked around and here is a web site that came highly recommended.<br /> <a href="http://kbellqueen.blogspot.com/" rel="nofollow">http://kbellqueen.blogspot.com/</a></p> <p>Check it out, hope it helps. </p> http://www.thrivepersonalfitness.com/forum/topic/kettlebell#post-47 Fri, 21 May 2010 19:20:39 +0000 berlinoise 47@http://www.thrivepersonalfitness.com/forum/ <p>I checked with my trainer.....my gym doesn't have kettlebells, nor (obviously!) does it offer kettlebell training (I know, I know....;-) BUT: my trainer is familiar with the technique, and is going to check what weights I should get - if I buy the equipment myself, there's no reason we can't use it. I'd be grateful for any info you can dig up though! </p> http://www.thrivepersonalfitness.com/forum/topic/am-i-exercising-too-much#post-46 Fri, 21 May 2010 16:43:54 +0000 RareOne 46@http://www.thrivepersonalfitness.com/forum/ <p>I do not know my body fat %. </p> http://www.thrivepersonalfitness.com/forum/topic/kettlebell#post-45 Fri, 21 May 2010 15:35:07 +0000 Pamela 45@http://www.thrivepersonalfitness.com/forum/ <p>I am not aware of any kettlebell video blogs, but I will do some checking around and let you know what I find out from some of the other trainers I know. </p> http://www.thrivepersonalfitness.com/forum/topic/am-i-exercising-too-much#post-44 Fri, 21 May 2010 15:33:16 +0000 Pamela 44@http://www.thrivepersonalfitness.com/forum/ <p>Do you know your Body Fat%? That would help me get a more accurate read on your calorie intake? </p> http://www.thrivepersonalfitness.com/forum/topic/am-i-exercising-too-much#post-43 Fri, 21 May 2010 13:37:33 +0000 RareOne 43@http://www.thrivepersonalfitness.com/forum/ <p>Based on what I have shared with you; is my calorie intake ok? </p> http://www.thrivepersonalfitness.com/forum/topic/kettlebell#post-42 Thu, 20 May 2010 13:25:13 +0000 berlinoise 42@http://www.thrivepersonalfitness.com/forum/ <p>Thanks. I'll check it out with my trainer and see what he says. I'm just really curious about this, as I keep hearing so much about it. I'll keep you posted. How about a videoblog on kettlebell training for beginners? :-) Liz </p> http://www.thrivepersonalfitness.com/forum/topic/am-i-exercising-too-much#post-41 Wed, 19 May 2010 21:18:16 +0000 RareOne 41@http://www.thrivepersonalfitness.com/forum/ <p>I am female if that helps any and I have never had trouble sleeping. </p> http://www.thrivepersonalfitness.com/forum/topic/kettlebell#post-40 Wed, 19 May 2010 21:06:12 +0000 Pamela 40@http://www.thrivepersonalfitness.com/forum/ <p>Many people enjoy kettlebell training for weight loss and building muscles. The workouts tend to be full body and require you to have good control over you body (i.e. balance). There are many great sites and programs, like the ones mentioned above, and some areas are lucky enough to have classes. Give it a try and see how you like it. It can never hurt to have one more tool in your fitness arsenal. </p> http://www.thrivepersonalfitness.com/forum/topic/am-i-exercising-too-much#post-39 Wed, 19 May 2010 21:03:34 +0000 Pamela 39@http://www.thrivepersonalfitness.com/forum/ <p>Hi and thanks for checking out the site!<br /> Congrats on your weight loss! Staying active and eating well are the keys to losing weight and maintaining a healthy weight. Based on how much you have lost over the past 4 months, it appears you are losing 1.5-2 lbs per week. This is great progress and a safe pace. Since I don't know if you are male or female, it makes it a little more challenging to address your caloric intake. As far as exercising too much, it can happen but you would start to feel it. You say you have a lot of energy and feel great. Someone who is over training generally feels fatigued, experiences some crankiness, has trouble sleeping and is starting to dread working out. That doesn't sound like you at all. If you have met your weight loss goal, I would suggest eating more to get your body out of fat burning mode and focus on maintaining your new healthy weight. You can use our handy calorie calculator to help you determine your maintanence calorie level based on your weight, body fat %, height and activity level. Continue to eat the clean whole foods that helped you lose weight, you can just eat a little more of them. </p> http://www.thrivepersonalfitness.com/forum/topic/am-i-exercising-too-much#post-38 Wed, 19 May 2010 19:03:41 +0000 RareOne 38@http://www.thrivepersonalfitness.com/forum/ <p>Hi Pamela -</p> <p>I have seen your name on DailyBurn and just now found my way to your website. I have always been heavy into exercise. I played Basketball in College (19 years ago) and have continued to run, cycle, &amp; play basketball over the years. When I graduated from college (in 1991) I was 130 lbs and my body fat % was around 6. In January 2010 I purchased a scale for the first time in 15 years and found that I weighed 175! I knew my weight had been creeping up but I had gained 15 pounds since my last Doctor's appointment which was less than a year prior. So even with an active life style I gained 45 pounds in 19 years. Part of the reason for the weight gain was because I failed to change the diet I had in college and the bad eating habbits caught up with me. </p> <p>Well, over the last 4 months, I have lost 30 lbs by tracking my calories. On average, I ate between 1200 - 1400 calories a day and I burned 1200 - 1600 calories per day through exercise. My main concern today is this -----Is is possible to exercise to much? AND - is it bad to expend more caloires through exercise than you intake? I am 41, 5'7 and my goal weight is 145; currently I am at 143 so I have lost 2 pounds since reaching my goal. Over the last 2 weeks I have been counting calories in my head instead of logging. I am eating between 1600 - 1900 calories per day and last week I burned an average of 1455 per day through exercise. This week, I have burned 1800+ calories per day through exercise. Is it a bad idea to burn more calories through exercise than you eat? Can you have long term effects from this? I feel great and have tons of energy. I love to exercise and I don't want to cut back too much. Thanks for taking a look at my question. </p> http://www.thrivepersonalfitness.com/forum/topic/kettlebell#post-37 Tue, 18 May 2010 08:14:16 +0000 berlinoise 37@http://www.thrivepersonalfitness.com/forum/ <p>Hi Pamela, I'm looking to shake up my workout routine a little bit, and I keep reading about kettlebells, but I don't know anything about them - let alone how to train with them. What's the deal? Is it an effective way to build muscle, burn calories and generally shake up your body? :-) Liz </p> http://www.thrivepersonalfitness.com/forum/topic/overshooting-fibre-goals#post-36 Fri, 30 Apr 2010 13:39:56 +0000 Pamela 36@http://www.thrivepersonalfitness.com/forum/ <p>I could eat more than one a day, but the cost is what keeps me from doing it. :) </p> http://www.thrivepersonalfitness.com/forum/topic/overshooting-fibre-goals#post-35 Fri, 30 Apr 2010 12:22:38 +0000 berlinoise 35@http://www.thrivepersonalfitness.com/forum/ <p>An apple a day keeps the doctor away! I l need my daily apple and could quite happily eat more than one a day......if only they weren't so high in sugar! Which brings us neatly back to my other post.....;-) </p>