Q:I'm always being told to eat 5-6 small meals throughout the day but the problem with that is I'm in high school and my only desginated time to eat is during my lunch hour and I rarely have enough time to eat breafast.
I had the same problem!
Waking up early for high school is tough enough, but making sure you get a good breakfast is even tougher.
Try and make as much of your breakfast the night before, and just wake up and heat it up in the morning.
If you’re really strapped for time, make peanut butter bites and have those with fruit for breakfast and for snacks throughout the day. They’re portable and hopefully are quick enough snacks to fit in between classes!
Q:What type of things can I do to speed up my metabolism. I've been struggling with my weight and I really want to lose the fat around my stomach?
I know I sometimes sound like a broken record on here, but you can’t spot reduce fat loss, which I explain on my FAQ. This means that, contrary to what women’s magazines want you to believe, you can’t pick where your body loses fat. You can “tone” (aka: build muscle) in certain areas, but in order to get rid of that layer of fat on top you need to eat clean, do HIIT, and strength train.
I put together this meal plan that contains MUFAs (monounsaturated fatty acids) that help speed up your metabolism.
In reality, the best way to speed your metabolism is through strength training and clean eating!
Best of luck and have an awesome day!
Q:How many days a week should i rest?
It depends— I rest twice a week since I’m on a really vigorous half marathon training plan.
You need one day at the minimum, but I would recommend two. Your muscles need to rest in order for you to get stronger and for the workouts to be effective!
When training for events, I know people who do three hour workouts at the gym every other day and rest in-between. It really depends on A) how your body’s feeling B) the intensity of your workouts.
Looking for a more in-depth explanation about rest days? This article is an interesting read.
Q:Do you know of any good exercise apps? I use the Zombies, Run! app frequently and I was just wondering if there are any others you'd recommend.
Q:I'm 5'9 and about 240 lbs. I actually kinda like my body, but I have back fat (or rolls). How I do I get rid of those?
This blog was made for reality checks like these.
Most fitness images airbrush the heck out of women so that a majority of images we see do NOT represent what 90% of women have: cellulite.
Cellulite is normal. It’s beautiful. The media and society is trying to convince you it’s NOT because that’s how they sell creams and gels and products that claim to get rid of cellulite.
While fitness and clean eating may reduce the appearance of cellulite, there isn’t really a way to completely get rid of it. Even supermodels have cellulite.
Embrace your body and how you look. You’re beautiful. Own it.
Q:Hi I'm trying to do your 30 day YouTube challenge and I can't seem to get the links to work. :( are they gone already?
Ugh Scribd is being silly! I need to do some technical work to fix this, but until then you guys are either going to have to just put the videos into the search box or go through THIS youtube playlist I made.
Sorry for the broken links! I will fix it as soon as I get the final cut of this film done!
Q:in the morning should i eat breakfast before i work out or after? or should i just have a piece of fruit before then eat breakfast after my workout? thanks in advance :)
Before! You need fuel or else your workout quality will suffer. Eating a huge breakfast and then running five miles might be too much — I find that scrambled eggs with veggies paired with a piece of toast is a good breakfast before my long runs in the morning, and at the minimum I drink a spinach smoothie.
I find it helpful to eat breakfast and hydrate, then do dynamic stretches, and then go work out. Working out RIGHT after breakfast can cause an cramps.
Q:A month ago I started taking minipills because of massive pains I had during menstruation. I do eat as healthy as possible (had EDNOS, I´m recovering) and I workout between 30-70 min 3-5 times a week. Mainly I am on the bycicle, and today I noticed my legs got really big and I gained weight. I cried because gaining weight is the worst that I could imagine right now and I hate my legs, its the area with the most fat. I don´t know what to do, it makes me so angry at myself..
Don’t cry! First of all, gaining weight is NOT the worst thing that could happen. There are a lot of awful, terrible things that happen to people (such as losing your vision, getting a disease, losing a limb, etc.) that are far worse. And your weight is NOT an indicator of your beauty, your kindness, your accomplishments.
Talk to your doctor — weight gain could be a side effect of the minipill, and if you switch brands that might help.
Keep your chin up! Things will get better, and always know that there is SO MUCH MORE to life than your weight. Trust me.
Q:have you ever seen the documentary food inc.? if so, did you like it?
Yes, I did! That’s actually the documentary that got me to stop eating meat. It’s excellent, I highly recommend it — although it’s not for people who are particularly squeamish.
Q:I've recently made the decision to go vegetarian, and I'm really happy about it. I feel so much better and I've discovered a lot of new recipes because of this and I don't miss meat at all :) But I've read a lot of different things about tofu, some negative and some positive. So my question to you is, how do you feel about tofu? Can it be considered clean, or do I have to reserve it for the 20 part of my 80/20? Thank you and have a lovely day :)
Congrats! I don’t want to spoil anything… but in January I’ll be doing a 30 Day Vegetarian Challenge! I’m a pescetarian, and I’m looking to cut out fish and go vegetarian soon to see if I feel healthier and if my energy levels go up.
I haven’t done too much digging into tofu yet (that’s next on my to-do list) but keep a look out for an article during January about that! Too much soy can be a problem and can mess with your hormones amongst other things in large amounts, but in moderation it should be fine in your 80%.
Q:I have almost reached my goal weight, only like 2 more pounds to go. But now I'm not so much focused on losing weight as I am on losing body fat and gaining muscle mass. Should I lay off a little bit on cardio and focus more on strength training? So I don't end up actually gaining? Also, could you link me that article you wrote a while back about clean desserts? I can't seem to find it...
Body fat and muscle mass are better things to focus on — especially because the scale can fluctuate wildly due to things like salt content in your body along with how much water you had/how much food is digesting in your stomach.
Usually, more strength training is ALWAYS the answer. The more muscle mass you have, the faster your metabolism is, and the easier it is to maintain a healthy weight. So go for it!
Q:What are some good tips on fitness/nutrition if I'm trying to burn mostly fat? I'm at the point where I only need to lose about 10 more pounds and its getting harder. I need some advice!
HIIT and Circuit training should be your best friends right now! I’ve got some great workouts on my 30 Day Youtube Workout Calendar.
Also, eating clean is important, too.
But remember, leanness isn’t everything and sometimes when it gets hard to lose “those last ten pounds” when you’re at a healthy weight — maybe it’s because your body is trying to tell you that this is a good place to be. This opinion isn’t based in science, but rather personal experience. Take it or leave it :)
Q:hi i'm 13, 5'2, and 123 pounds (i started at 130). i'm trying to lose weight and be confident with my body and i have lost 7 pounds in about 4 months but lately i've been bingeing on things like fruit and sweetened granola, i eat too much and i never know when to stop. tips please? also even though the scale shows i have lost weight, i am still uncomfortable with my legs, i run at least 20 minutes a day with strength training and i'm not seeing results. help??
Unfortunately, feeling confident with your body needs to happen BEFORE you lose any weight. Losing weight because you feel insecure won’t do anything, because you’ll always be able to find “flaws” and you could develop a warped image of your own body.
Also fruit is good for you, and I’ve read that your body takes longer to digest the natural sugars in fruit, thus not causing an insulin spike like refined sugar causes.
My number one tip will always be to LOVE YOURSELF for who you are and continue to better yourself through health and fitness so you can live a long, healthy life.