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 Sun, 05 Feb 2012 06:48:29 +0000 http://www.thrivepersonalfitness.com/forum/topic/glucose-measure#post-108 Wed, 10 Aug 2011 11:42:05 +0000 Pamela 108@http://www.thrivepersonalfitness.com/forum/ <p>Fasting should be under 100, so you sound normal! </p> http://www.thrivepersonalfitness.com/forum/topic/glucose-measure#post-107 Wed, 10 Aug 2011 02:31:53 +0000 Matilda444 107@http://www.thrivepersonalfitness.com/forum/ <p>Well, already I learned something! I've never known what a "normal" non fasting glucose reading should be or what the "standard" testing time is. I don't even know what I'm trying to figure out. I'm just curious. Does it matter that my fasting is low (80)? </p> http://www.thrivepersonalfitness.com/forum/topic/glucose-measure#post-106 Tue, 09 Aug 2011 23:27:58 +0000 Pamela 106@http://www.thrivepersonalfitness.com/forum/ <p>To me this depends on what you are trying to figure out. If you are trying to determine how certain foods impact glucose, you could test 2 hours after ingesting that food. Normal levels should be under 140 (any non fasting reading in a non diabetic should be under 140). Anything over 140 suggests some sort of impairment with glucose sensitivity.<br /> The glycemic index is based on the effect of a carbohydrate on blood sugar. Foods are measured against their ability to raise blood sugar against the standard of pure sugar (100). </p> http://www.thrivepersonalfitness.com/forum/topic/glucose-measure#post-105 Mon, 18 Jul 2011 18:52:03 +0000 Matilda444 105@http://www.thrivepersonalfitness.com/forum/ <p>I'm curious and contemplating a science project of sorts using myself. I know precisely how many carbohydrates I eat and when. If I were to track a daily glucose reading, should I do that in the morning (fasting) or at the end of the day? I have no current low blood sugar issues or incidents. I'm just curious if there's a direct connection between the type of carbohydrates I eat and my glucose. </p> http://www.thrivepersonalfitness.com/forum/topic/what-proteins-when#post-104 Thu, 12 May 2011 00:01:24 +0000 Pamela 104@http://www.thrivepersonalfitness.com/forum/ <p>I would suggest checking out any basic nutrition text if you want a really good, scientific discussion of proteins. Generally speaking, whey is a quick digesting, egg is a medium digesting and casein is a slower digesting. </p> http://www.thrivepersonalfitness.com/forum/topic/what-proteins-when#post-103 Mon, 09 May 2011 17:34:30 +0000 livingbygrace 103@http://www.thrivepersonalfitness.com/forum/ <p>In another topic, you mentioned the differences in the speed of digestion. That was what I am wondering about mostly. For instance, you said a quick digesting protein for post workout. Then you mentioned a slow digesting protein is good for a bedtime snack. So what kind of protein is good for breakfast, logically I would think a slow one to feel fuller longer. Also, is there a source of information where I could decipher which ones are which (slow, medium or quick). </p> http://www.thrivepersonalfitness.com/forum/topic/what-proteins-when#post-102 Mon, 09 May 2011 16:46:24 +0000 Pamela 102@http://www.thrivepersonalfitness.com/forum/ <p>Without knowing all of your specifics (fitness level, stats, workout routine etc) it's hard to go into great detail here. I can say as a general guideline 1 g of protein per lb of body weight is a good guide daily. After a workout the body is ready to replenish and repair itself. A quick digesting protein and some simple carbs are a great way to do that. That is why I suggest some sort of protein shake (I like whey) post workout with something like fruit. </p> http://www.thrivepersonalfitness.com/forum/topic/what-proteins-when#post-101 Mon, 09 May 2011 14:26:15 +0000 livingbygrace 101@http://www.thrivepersonalfitness.com/forum/ <p>So after reading some of the posts about different protein powders and timing of it all I feel overwhelmed. I have been using hemp and or raw rice protein in the morning in shakes for breakfast. I see you talking a lot about post workout protein as well. Do you have to have protein after workout? Can you tell me what would be the best proteins and when should I consume them? I am needing to loose weight and lower fat while building lean mass. </p> http://www.thrivepersonalfitness.com/forum/topic/plateauhow-to-push-through#post-99 Fri, 15 Apr 2011 16:48:28 +0000 Pamela 99@http://www.thrivepersonalfitness.com/forum/ <p>Water making you sick? That might be something best to confer with a doctor about. Adding lemon might help from a taste perspective. Anything is better than soda. Green tea would be a good choice.<br /> It's not all about cardio. You must do resistance training as well-muscle strength and endurance are both components of good physical fitness.<br /> Every formula is a bit different. Go to the tools page and find your maintenence calorie level. I would suggest then cutting that by about 20%. See how your body reacts after a couple of weeks and make adjustments from there. </p> http://www.thrivepersonalfitness.com/forum/topic/plateauhow-to-push-through#post-98 Wed, 13 Apr 2011 14:52:39 +0000 Beverly 98@http://www.thrivepersonalfitness.com/forum/ <p>Ok so I might have skipped my snacks the last few weeks which could definately be it. I have a hard time getting those in with the way my schedule is. I do need to aim for 30min a day for cardio. So I do have a few things to target. I have read many sites and they all have different ideas on what would be a good target calorie count. Do you know a good range. One site said I should be around 1900, based on weight, height etc but others say around 1500-1600. Also do you know a good exchange for my soda in the morning. I get sick if I drink water in the morning, sounds weird I know. </p> http://www.thrivepersonalfitness.com/forum/topic/plateauhow-to-push-through#post-97 Tue, 12 Apr 2011 19:30:10 +0000 Pamela 97@http://www.thrivepersonalfitness.com/forum/ <p>Without having your stats I can't say this for sure but you may be eating too little. I know it sounds odd, but eating too little can be as bad as eating too much.<br /> Martial arts is a great workout, but are you doing any strength training to go with it?<br /> You might check out my video blog post on pushing through a plateau for some more tips. :) </p> http://www.thrivepersonalfitness.com/forum/topic/plateauhow-to-push-through#post-96 Tue, 12 Apr 2011 13:43:15 +0000 Beverly 96@http://www.thrivepersonalfitness.com/forum/ <p>In the last 3 months I have made lots of changes to get my weight off. Not only is it better for me but I couldn't stand looking at it and not having any energy. So I joined martial arts, got off some medications and started watching my diet and trying to be more aware of what and how much I am putting in my body. So 28 lbs later, I'm maintaining but not loosing anything. It was 3 weeks since I last weighted in and I've stayed where I was, mind you I've only started this 3 months ago but I didn't think I would plateau this fast or maybe I'm just freaking out for nothing. I do know it's hard for me to give up my soda in the morning. The rest of the day I drink water. I've been trying to stay with 350 calories for breakfast, 450 for lunch and 550 for dinner and 2 snacks no more than 100 calories a piece, but I have to admit sometimes all this stuff is confusing. I mean do I eat more protein, do I stay away from carbs etc.. So I guess my question after all this rant is what can I do to push through the plateau and get back on track with getting more weight off. I had a goal of 100 lbs, which would put me 160ish for 5'3. That's the ultimate goal..right now I just want to fit into a size 16 jean. I hope someone can help. </p> http://www.thrivepersonalfitness.com/forum/topic/getting-started#post-94 Thu, 07 Apr 2011 12:10:48 +0000 Pamela 94@http://www.thrivepersonalfitness.com/forum/ <p>Yah you for having a great exercise routine!! Pat on the back for that.</p> <p>I am a fan of small changes, a little at a time. It took me years to clean up my diet to the place it is today.<br /> First, get the calories in vs calories out right. That's a big first step.<br /> Second, pick 1-2 things to focus on and change. Maybe it's getting enough protein. Maybe it's reducing consumption of soda. It may be practicing portion control on carbs. It may take a while to master those things at that's okay, it's a journey and process. Don't try to turn your eating upside down all at once. For some it works great, but I've found for most it just leads to the kind of feelings of being deprived that you described.<br /> Ideas, shift downward from the double double but not all the way down to black coffee. Have some oatmeal but add fruit, nuts or PB for flavor and protein.<br /> I don't eat fish either, so explore with other options. Maybe a wrap with chicken breast, black beans, veggies and salsa? Or an nice egg salad with egg whites and only 1 whole egg, mustard instead of a lot of mayo.<br /> With popcorn, start with portion control and make sure you have some protein with it. </p> http://www.thrivepersonalfitness.com/forum/topic/getting-started#post-92 Wed, 06 Apr 2011 21:10:21 +0000 hollyburd 92@http://www.thrivepersonalfitness.com/forum/ <p>I have started and failed many diets or so called "lifestyle changes" I recently purchased eating clean and I love the idea of eating healthy and losing this current baggage of weight I hold around my middle BUT....like all the healthy eating books on my dusty shelf-<br /> the idea of black coffee instead of my double double disgusts me and each time I try to start the day off with water and some steel cut oats I cave and need my coffee fix and it just doesnt taste right without coffee mate or cream and sugar. Not only this when it comes to lunches, most healthy eating meal plans incluse loads of fish for protein...I HATE fish, its a smell, taste and texture issue, portion control is also my issue (i am a carb addict) breads, pastas you name it, I can easily double the recommended portion.<br /> I know HOW to eat healthy, its all in these books, but HOW does anyone do it? I much prefer rice, nice glutinous white rice than quinoa...so how to you make the change? and How do you make it stick? Does air popped popcorn ever taste satisfying, cause when I eat it I wanna throw it out and grab my fave buttery microwave stuff.....</p> <p>I do love to exercise, so that I can attest is the only reason I am not morbidly obese...I run 7-10k daily plus lift weights and walk and dance and run after 2 kids.... I would just like to look and feel like healthy runner rather than ppl state at me and go "you run? really" cause I know they are looking ay my tummy and saying ya right!! </p> http://www.thrivepersonalfitness.com/forum/topic/gensis-pure#post-91 Wed, 06 Apr 2011 18:21:12 +0000 Pamela 91@http://www.thrivepersonalfitness.com/forum/ <p>Thanks for the question, but I am not familiar with the company. Anyone else? </p> http://www.thrivepersonalfitness.com/forum/topic/gensis-pure#post-89 Tue, 29 Mar 2011 18:34:32 +0000 Beverly 89@http://www.thrivepersonalfitness.com/forum/ <p>Hey guys, I am new to this whole nutrition thing especially when it comes to vitamins. There is this new company out called Gensis Pure and I am wondering if it's the real deal or if it's another here today and gone tomorrow. I guess you can't go wrong with vitamins but before I invest in buying the detox and stuff, which is to the expensive side, I want to know if anyone here knows about it or has known people that have taken their products. </p> http://www.thrivepersonalfitness.com/forum/topic/now-that-its-okay-to-eat-fats#post-87 Mon, 28 Feb 2011 15:46:43 +0000 rebbacchus 87@http://www.thrivepersonalfitness.com/forum/ <p>Actually, I was talking about diets in general. I find it very interesting that after so many years of everyone preaching low fat, it turns out not to be "healthy." In fact a low fat diet might INCREASE your risk of heart problems if you've already had a heart attack. </p> <p>Since my sextuple bypass four years ago, I've been a student of diet studies and I can't tell you how much scorn I've received when I've said that low fat diets where NOT good for me. Even the new "official" standard still talks about reducing "fat." You have to read deep to realize that the only fat they're talking about reducing is trans-fat. </p> <p>Of course fat has calories and you need to reduce calories to reduce weight, but in the main the "low fat" diet has resulted in a fat population.</p> <p>Sorry, it's a hobby horse and I beat it to death every chance I get but the durn thing keeps playing the phoenix. </p> http://www.thrivepersonalfitness.com/forum/topic/now-that-its-okay-to-eat-fats#post-86 Mon, 28 Feb 2011 13:38:50 +0000 Pamela 86@http://www.thrivepersonalfitness.com/forum/ <p>Since I don't know much about your diet as it is, it's hard for me to advise on how to change. Can you share more about your diet? </p> http://www.thrivepersonalfitness.com/forum/topic/now-that-its-okay-to-eat-fats#post-85 Mon, 28 Feb 2011 00:00:18 +0000 rebbacchus 85@http://www.thrivepersonalfitness.com/forum/ <p>how will diet advise change? </p> http://www.thrivepersonalfitness.com/forum/topic/have-you-heard-this-one#post-84 Sun, 23 Jan 2011 04:36:40 +0000 StephenOoO 84@http://www.thrivepersonalfitness.com/forum/ <p>A woman went to the police station with her next-door neighbor to report that her husband was missing. The policeman asked for a description. She said, "He's 35 years old, 6 foot 4, has dark eyes, dark wavy hair, an athletic build, weighs 185 pounds, and is soft-spoken."</p> <p>The next-door neighbor protested, "Your husband is 5 foot 4, chubby, bald, and has a big mouth."</p> <p>The woman replied, "Yes, but who wants HIM back?" </p> http://www.thrivepersonalfitness.com/forum/topic/podcasts#post-83 Sun, 31 Oct 2010 12:50:16 +0000 catgal63 83@http://www.thrivepersonalfitness.com/forum/ <p>Thanks Brian! I synced again and the podcast shows up, and it never even did that before. Episode 19, the most recent one, shows up but when I go to "get more episodes" they all show up. I am not able to download them from there, but I can play them from that screen....a little different, but it works!....Thanks again. Whatever they or you did seems to have worked. :) </p> http://www.thrivepersonalfitness.com/forum/topic/podcasts#post-82 Fri, 29 Oct 2010 23:23:28 +0000 IPBrian 82@http://www.thrivepersonalfitness.com/forum/ <p>Hey CatGal63,<br /> Can you give the latest podcast a try and see if you can sync it? As luck would have it, the company that distributes our podcast to iTunes changed how they do things this week and it appears the SD version of the podcast is the one they automatically sync with iTunes. I am going to have to create a new iTunes HD version, but I think Episode 19 may work for you now (18 may work as well as I had to run the episode through conversion again). Let me know how the new one works. Thanks! </p> http://www.thrivepersonalfitness.com/forum/topic/podcasts#post-81 Thu, 28 Oct 2010 20:18:57 +0000 catgal63 81@http://www.thrivepersonalfitness.com/forum/ <p>Sorry to have caused you more work! But I certainly appreciate it - Pamela is very inspiring to me and I enjoy listening to her and I ALWAYS learn something new! Thanks again Brian, I will keep an eye out for any update from you...no rush...unless your paid overtime....lol. </p> http://www.thrivepersonalfitness.com/forum/topic/podcasts#post-80 Thu, 28 Oct 2010 15:40:18 +0000 IPBrian 80@http://www.thrivepersonalfitness.com/forum/ <p>I think after some further research the iPod family of products simply does not support HD video. See the following on Apple's site if you are interested in codecs. LOL!</p> <p><a href="http://www.apple.com/itunes/podcasts/specs.html#formattingvideo" rel="nofollow">http://www.apple.com/itunes/podcasts/specs.html#formattingvideo</a></p> <p>I am going to be working on making a standard def (ie much smaller version) of the podcast for the future. Sorry that I don't have a better answer...the trick will be getting two feeds into iTunes. :-) It may take a bit, but I will post something here once I get it figured out. Thanks for pointing out this problem. I am sure you aren't the only person experiencing it. </p> http://www.thrivepersonalfitness.com/forum/topic/podcasts#post-79 Thu, 28 Oct 2010 09:02:33 +0000 catgal63 79@http://www.thrivepersonalfitness.com/forum/ <p>I have an older Ipod Touch, one of the first dinosaurs, I think, lol. I checked the podcast tab while I was connected and I have it set to automatically sync all episodes. But it doesn't even show on my Touch as having the podcast. </p> <p>OK so I just tried to sync the podcast to my BF's nano and it wouldn't work either...this is not the new nano, I don't think that plays video, but it is the version right before the one that just came out a few months ago...I just don't get it. The other podcasts sync fine....</p> <p>My Droid X plays HD...too bad I can't get the podcast on my phone! </p> http://www.thrivepersonalfitness.com/forum/topic/podcasts#post-78 Tue, 26 Oct 2010 23:06:14 +0000 IPBrian 78@http://www.thrivepersonalfitness.com/forum/ <p>Hey Catgal63,<br /> I did a quick test with my iPhone 4 tonight and I was able to sync both the newest and oldest episodes and watch each without problem. </p> <p>Are you getting an error message? </p> <p>Do other Podcasts sync? </p> <p>When you connect your device, check under the Podcasts tab.</p> <p>Do you have iTunes set to sync unwatched podcasts, all podcasts or only checked podcasts?</p> <p>Sorry for all the questions...there could be several things going on. I believe even older iPod Touches should work (though you didn't say what version you were using), however the videos are in 720P HD so perhaps the older ones just don't play that format. I can try with Pamela's phone later tonight. </p> http://www.thrivepersonalfitness.com/forum/topic/podcasts#post-77 Tue, 26 Oct 2010 14:34:49 +0000 IPBrian 77@http://www.thrivepersonalfitness.com/forum/ <p>Hey Catgal63,</p> <p>You bring up a good question, I will do some testing and get back to you on this one. </p> <p>IPBrian </p> http://www.thrivepersonalfitness.com/forum/topic/podcasts#post-76 Tue, 26 Oct 2010 12:23:12 +0000 catgal63 76@http://www.thrivepersonalfitness.com/forum/ <p>Hi Pamela! I have been trying to download your itunes video podcast episodes to my Ipod Touch but they will not sync. Are they only able to be watched on the computer? I have subscribed and it shows the episodes but when I sync...nothing on my mobile device. Just curious. I will still watch on the computer but I like to listen while exercising too! </p> http://www.thrivepersonalfitness.com/forum/topic/menu-planning-dilemma#post-75 Mon, 18 Oct 2010 18:10:57 +0000 Pamela 75@http://www.thrivepersonalfitness.com/forum/ <p>Sounds like you have the best intentions but can't always quite execute. :)<br /> My best tip to plan a healthy weekly menu is make it easy for yourself. It's okay to have a food routine. So find things that are quick and easy or you can make ahead and freeze. Then all you have to do is pull something out of the freezer or grab 4-5 ingredients to throw together. On the weekend shop with a list, made up of your healthy ingredients and no junk. Prep vegetables, cook a batch of beans to freeze or grains for the week. Make a casserole you can cut up into single serve portions.<br /> If you take a couple of hours on the weekend (or whatever your least busy day is) can make it much easier to manage the rest of the week.<br /> Hope that helps! </p> http://www.thrivepersonalfitness.com/forum/topic/menu-planning-dilemma#post-74 Mon, 18 Oct 2010 17:49:17 +0000 cssndr 74@http://www.thrivepersonalfitness.com/forum/ <p>I am, by nature, not a planner. I tend to plan to plan if you know what I mean. This is problematic in many areas of my life, especially when it comes to menu planning. What tips or suggestions do you have for creating a healthy weekly menu? Do you have examples you could share of what your typical weekly menu looks like? </p> http://www.thrivepersonalfitness.com/forum/topic/calorie-cycling#post-73 Fri, 15 Oct 2010 14:29:57 +0000 Pamela 73@http://www.thrivepersonalfitness.com/forum/ <p>You are very welcome and thank you! </p> http://www.thrivepersonalfitness.com/forum/topic/calorie-cycling#post-72 Thu, 14 Oct 2010 22:45:56 +0000 st82 72@http://www.thrivepersonalfitness.com/forum/ <p>Thank you so much Pamela! Very illuminating, and I think you are right on upping the calories.</p> <p>Keep up the excellent work! </p> http://www.thrivepersonalfitness.com/forum/topic/calorie-cycling#post-71 Thu, 14 Oct 2010 15:45:05 +0000 Pamela 71@http://www.thrivepersonalfitness.com/forum/ <p>Thanks for asking such a great question! First, in my opinion, the range you are proposing might be a little low. I might suggest the bottom of the range being around 2100 with the up days being around 2400-2500. This is if your primary goal is lose fat while keeping muscle. If you want to try to gain mass, then your higher calorie days might even be higher because you need a surplus to gain. Everyone is different and you would need to experiment to see what the "sweet spot" is for you.<br /> Second, to answer your question there is debate about what works best as far as how to cycle the high calorie days. Some do it on a set schedule, others make sure the high calorie days correspond to their weight training days. I say experiment with both and see what works for your. Try one method for several weeks and see what happens. Just make sure you give it several weeks before passing judgement. A great book on this subject is "The Holy Grail" by Tom Venuto. I highly recommend you check it out. Thanks again for the question and let me know how it goes. </p> http://www.thrivepersonalfitness.com/forum/topic/calorie-cycling#post-70 Thu, 14 Oct 2010 00:54:06 +0000 st82 70@http://www.thrivepersonalfitness.com/forum/ <p>Hello Pamela,</p> <p>Thanks for this forum and your help on Dailyburn! I have seen your video blog on losing fat &amp; gaining muscle at the same time, and I was curious to know if you had a good suggestion on the following. I am 27, lost 30 lbs and kept them off about a year ago, currently ~20% BF, 5'9, 164 lbs. I'm trying to lose more BF as I go ahead now. I do pretty intense strength training 2-3/wk (about twice a month with a PT), and doing couch 2 5k the other 3. I alternate between the two to rest from strength training.</p> <p>My BF has stopped decreasing (I'm down from about 27%) for the past two/three months. I feel like my diet has been very clean (I'm never above 2400 calories), so I was wondering whether a combination of HIIT and calorie cycling might be the key.</p> <p>I have computed a cycling of 1800 to 2200 calories throughout the week. Should I schedule my higher calorie days for when I strength train at the gym, or when I go running/have rest days?</p> <p>Thanks for reading this! I am aware I might be overanalyzing it, but I am getting testy :) </p> 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>