Pamela pumpkin workout

pamela_reif_fitness

2021.05.04 09:51 lilyrosedepressed pamela_reif_fitness

A place for Pamela Reif's community, so share your experiences, struggles and achievements so we can support and motivate each other for a balanced, healthy life full of energy and happiness. Because we deserve it!

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2023.06.04 06:07 Cultural-Climate-311 HealthMaxxing 101: Basic Nutrition

Hi lovelies, I wanted to start a series on basic guides for healthmaxxing topics based on data/science. This is what I am going to focus on and write up some basic guides for people over the coming month. I plan to write some posts on the basics of nutrition; exercise (strength training, cardio and flexibility), skincare, haircare; hygiene; sleep and also other health related guides and will include all easy to read references on the side so you can actually verify things (much easier than journal articles which requires some basic knowledge of stats and metrics). Prior to getting into this, I want to say all of these are my recommendations based on what I've researched and experienced (been doing this for a while and wrote up an extensive data driven guided for myself ages ago which worked for me). I know everyone has individual circumstances/experiences and so want to preface by saying whatever works for you is great but please try and make discussions/comments below value add for others reading with any data/scientific basis if you are suggesting. As a refreshe//I've written previously, my recommendations for your glow up journey starts with
Cycle 1: high reward/low risk cosmetic procedures and development of a basic grooming routine to get some confidence and feel better about yourself (about 3 months) Cycle 2: Healthmaxxing over a prolonged period (6 months - 1 year) to get yourself at the epitome of health that you can maintain for hopefully the rest of your life. Cycle 3: Hardmaxxing. Once you are at the epitome of health + have a fantastic grooming routine, you can start your surgery journey if need be and intelligently make decisions on what you actually need/have the health basis to recover. *** then cycle through again and again as you learn more. Basic Nutrition 101 Healthy Plate: To start with, we want to understand exactly what is a healthy plate and what does it comprise of. A summary of the Harvard School of Public Health Healthy Plate Guide (https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/)

Half plate = vegetables (not potatoes) and fruits. Aim for colour + variety *** note these are the carbohydrattes we want
Quarter plate = whole grains such as wheat, barley, quinoa, oats, brown rice. Not white bread, white rice and other refined grains *** note these are the carbohydrates we want
Quarter plate protein = mostly fish, poultry, beans (legumes + peas). Limit red meat and completely stop having processed meats
Health plant oils in moderation such as olive oil.

Grains: According to the Harvard School of Public Health Whole Grains Guide (https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/whole-grains/)
Avoid:

Anything processed
Fried
White grains
Potatoes
Highly processed foods
Refined sugar

What to have lots of :

100% whole grains because whole grains because they contain three parts: the bran (fibre-filled with B vitamins and minerals, as well as phytochemicals that help with disease prevention/protect against some cancers); the germ (nutrient pack core with B vitamins, vitamin E, phytochemicals and antioxidants) and the endosperm (starchy carbohydrate middle layer with protein and some vitamins). Outside of this the components have fibre that will allow for better digestion, maintenance of steady blood sugar, prevention of small blood clots etc.
To tell if a food is high in whole grains choose unprocessed whole grains like: Amaranth Barley Brown rice Buckwheat Bulgur Millet Quinoa Rye Oats Wheat Berries Wild Rice
Otherwise to tell if high in whole grains, Use the five USDA criteria to identify whole grains in a food product
- Whole grain listed as first ingredient (most important thing to look at)
- Added sugars not in the first three ingredients
- Whole before any grain ingredient
- Carb-fibre ratio of less than 10:1
- Industry sponsored whole grain stamp

SUGGESTION: mix grains with lentils to get some extra protein when having rice dishes (and for a good meal, add some roast vegetables, spices and olives) Protein Key takeaways of some especially healthy protein sources:

Legumes (Harvard School of Public Health Legumes guide - https://www.hsph.harvard.edu/nutritionsource/legumes-pulses/ )
- Legumes (including peas and beans) because they are an inexpensive source of protein, vitamins, complex carbs and fibre
- Be more discriminate with products made from legumes such as tofu, hummus etc. because you want to be on the lookout for added sodium, sugar and saturated fat
Canned oily fish (Harvard Medical School Article on canned fish - https://www.health.harvard.edu/newsletter_article/ask_the_doctor_is_canned_fish_good_for_the_heart and Harvard School of Public Health Fish guide - https://www.hsph.harvard.edu/nutritionsource/fish/ )
- Canned salmon, tuna, sardines, kippered herring, and other types of fish are pretty much on a par with fresh fish
- They are full of health omega-3 fatty acids which are good for the heart, protect against inflammation and formation of blood clots in arteries. They also are high in vitamin D, selenium, protein and saturated fat
- Smaller fish is better for less mercury and if you choose canned, fish canned in oil is better than water to retain more omega 3 fatty acids
- Benefits from eating fish, outweigh costs of mercury exposure and at levels commonly consumed, there is limited and conflicting evidence for effects of mercury in adults (but those who are pregnant should be cautious and follow the above guidelines)

Getting into the specifics as based on Harvard Medical School Guide on Protein -https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096#:~:text=For%20one%2C%20don't%20read,legumes%2C%20nuts%2C%20and%20vegetables and Harvard School of Public Health Guide on Protein - https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/
What to avoid:

Read meat including Beef Pork Lamb Veal Goat meat
Processed meat Bacon Sausages Cold cuts
Dairy in moderation
Soy in moderation because it has other stuff on the label which you need to pay attention to(Harvard School of Public Health quick tips - - https://www.hsph.harvard.edu/nutritionsource/2014/02/12/5-quick-tips-choosing-healthy-protein-foods/ )

What to eat lots of:

Legumes - and if most of the protein comes from plants, make sure you mix up sources so no essential components of protein are missing. Examples include Lentils Beans like black, chickpeas, kidney, lima, mung, pinto Peas like green, snow, snap, split Edamame/soybeans and products made from soy like tofu, tempeh
Nuts Almonds Pistachios Cashews Walnuts Hazelnuts Pecans Help seeds Pumpkin seeds Sunflower seeds Flax seeds Chia seeds
Upgrade source of animal protein to:
- Seafood (fish, crustaceans, molluscs)
- Eggs
- Poultry
  - Chicken
  - Turkey
  - Duck
- Dairy
  - In moderation of 1-2 servings a day
  - Yoghurt is better than servings all from milk and cheese
note that animal based foods (meat, poultry, fish, eggs and dairy) tend to be good sources of complete proteins whereas plant based foods (vegetables, grains, nuts and seeds) often lack one or more amino acid.
General guidelines: (NSCA2 )
- Weight loss of about 1% of total bodyweight is a common guideline
- During caloric restriction, have daily protein intake of 1.5-2g/kg of body weight
- Consume protein prior to and immediately after a workout along with carbohydrates
- Also better to choose higher protein foods instead of protein shakes and powders loaded with sugars (Harvard School of Public Health quick tips - https://www.hsph.harvard.edu/nutritionsource/2014/02/12/5-quick-tips-choosing-healthy-protein-foods/ )

Suggestion: Eat a variety such as eggs/canned fish breakfast, beans/poultry lunch, salmon/tofu dinner. For cheap easy eats, grain bowls with legumes and tinned fish on toast with picked vegetables is a good go. Vegetables: After doing an analysis via cronometer on the best foods for various micro intakes (highest amounts and most efficient), here is what I came up with:

Fibre = Black beans; whole grains like oats; raspberries, artichoke hearts, rhubarb
Iron = oysters, mushrooms, molluscs, spinach. Liver (and animal sources are better absorbed)
Calcium = rhubarb, milk; cheese; yoghurt, spinach; okra, tofu,
Vitamin A = liver (like across all sorts of liver), kale, spinach, lettuce, carrots, yellow and orange vegetables like carrots and pumpkin
Vitamin C = acerola cherry, red and yellow peppers (particularly this), pineapple, melon, peaches, zucchini, broccoli, spinach, strawberries
B12 = supplement
Folate = green vegetables like edamame, asparagus, Brussel sprouts, spinach, beans, lentils, liver
Potassium = rhubarb, amaranth leaves, legumes, Bok choy, mushrooms, leafy greens (spinach, Swiss chard)
B1 - B12 = nutritional yeast and whole grains, also liver and mushrooms, eggs
Vitamin D = mushrooms (all sorts!!!), super high. oily fish like salmon, mackerel, sardines, eggs
Vitamin E = acai berry; sunflower seeds, almonds, red pepper, spinach
Vitamin K = kale, spinach, sweet potatoes, avocados
Copper = liver, oysters, kale, mushrooms
Magnesium = Swiss chard, legumes, spinach, kale hemp seeds
Manganese = acai berry; chickpeas; blueberries; brown rice, quinoa, chia seeds, liver and zucchini, peppers
Phosphorous = milk, meat and fish hemp seeds
Selenium = fish, nuts, eggs, mushrooms (particular tuna, oyster, mixed nuts)
Zinc = supplement it
Omega 3 = 3 flaxseeds; chia seeds; mackerel, salmon
Omega 6 = sunflower seeds, pine nuts, watermelon, sweet and green peppers, kale, spinach

What can be concluded from the above about things that come up the most:

Eat lots and lots of leafy greens! This is a fantastic bang for your buck for nutrition
Supplement B12 and vitamin D also add in nutritional yeast
Some seeds are particularly good like hemp seeds chia seeds; flax seeds and sunflower seeds. Add them to salads and grain bowls
Mushrooms ( Shiitake, oyster, maitake, and king oyster mushrooms have the highest concentrations of ergothioneine. - harvard)
Berries for antioxidants

What I personally like to do to stay within calorie limit and meet targets
Use two apps:

Chronometer to track intake
Dr greger's daily dozen for inspiration and general guidelines in my head on portions (even though I am not vegan, I use it to help think about how much rice I should have or say intake of leafy greens for a side salad)

For my meal plan:
I personally find it difficult to have a new meal for all three meals and don't like to spend so much time cooking and having to come up with creative ways to meet micro goals (it's hard because there are so many). So instead I spent a few hours on cronometer to experiment several basic meals I can have during my day to hit most of my micro goals and give myself room for dinner to choose something healthy that isn't so strict.
For me this looks like a:

Fruit smoothie in the morning with Greek yoghurt; almond milk, berries and other fruits in season. (I struggle to get calcium otherwise in my day and this is the easiest way to make sure I get it)
1 big grain bowl lunch OR dinner consisting of:
- Steamed whole grain e.g. wild rice, quinoa.
- airfried easy chicken breast OR tofu/tempeh OR fish depending on what I'm feeling like
- Roast veges/legumes ( I change up the vegetables depending on what's in season and same with legumes depending on what I have).. To do this I simply toss 1 can of a legumes and vegetables with olive oil; spices, a bit of nutritional yeast.. For vegetables I choose vegetables in every one of the below categories for a variety of textures and will alternate depending on what is in season.
  - Round root vegetables (like beets, sweet potatoes)
  - Mushrooms (compulsory) , Bell peppers, Onions , Cherry tomatoes
  - Long root vegetables (like carrots and parsnips)
  - Cruciferous vegetables (brussels sprouts, cauliflower, broccoli)
  - Greens
  - Soft vegetables (like other stuff, eggplant, zucchini)
  - Then to top of it off, I will add a bit of lemon juice + cheese and nuts and seeds depending on what is in the pantry
As a snack/on the side, I will always have a big bowl of mixed greens with easy low calorie dressings I make myself with avocados, nuts, olive oil, herbs (I actually enjoy eating it separately). I don't snack otherwise
Dinner will be anything I like that is healthy (but isn't so rigid about number of veges etc. because I already have met most of my nutritional needs already) e.g. thai cashew chicken; alison roman's shallot pasta with anchovies with a side salad; dumplings and steamed vegetables; salmon poke bowls; chicken roasts

** I always track my calories to make sure i'm eating well and this keeps me

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2023.06.03 13:49 vegicom How do Vegetarians Get Protein

Contrary to what some people might think, going meat-free doesn’t mean sacrificing your protein intake.
Plenty of delicious and nutritious plant-based sources can give vegetarians the protein boost they need to stay strong and healthy.
So, whether you’re a seasoned vegetarian or just considering dipping your toes into the veggie pool, let’s explore the wonderful world of vegetarian protein options together.
Get ready to discover some tasty and protein-packed alternatives that will have you saying, “Who needs meat?” in no time!
The good news is that plenty of excellent plant-based protein sources exist for those who choose not to eat meat.
First, we have legumes like beans, lentils, chickpeas, and peas. These little guys are like superheroes when it comes to vegetarian protein.
They’re packed with protein, fiber, vitamins, and minerals. You can make all sorts of yummy dishes with them, like a hearty bean chili or a creamy hummus dip.
Next up, we’ve got tofu and tempeh. Tofu and tempeh are made from soybeans and are super high in protein. Marinate and grill tofu for flavorful skewers, or try crispy tempeh bacon.
Ever heard of quinoa? It’s a grain-like seed that’s one of the proven ways vegetarians get protein.
It has all the essential amino acids your body needs and adds a nice texture to dishes like salads, stir-fries, and veggie burgers.
Quinoa is a winner when it comes to both taste and nutrition.
So, you might have heard people say that vegetarians must combine different plant-based foods to get all the essential amino acids (the building blocks of protein) they need.
Well, that’s where complete protein combinations come into play!
For vegetarians who rely on plant-based sources, it’s important to know which foods to mix and match to ensure they get a complete protein profile.
Luckily, there are plenty of plant-based foods that are packed with protein. Legumes like beans, lentils, and chickpeas are fantastic sources.
They may not have all the essential amino acids, but they’re low in some and high in others.
So, by combining them with other foods, you can create a complete protein powerhouse.
Hummus, made from chickpeas, is a vegetarian’s best friend. It’s creamy, flavorful, and packed with protein.
Pair it with whole wheat pita bread, and you have a complete protein snack perfect for dipping.
Quinoa is an amazing grain high in protein and contains all the essential amino acids.
Toss it with various colorful veggies like spinach, bell peppers, tomatoes, and some olive oil dressing, and you’ve got a protein-packed salad that’s both nutritious and delicious.
One of the main reasons soy-based products are where vegetarians get protein is because they are packed with complete proteins.
That means they contain all the essential amino acids your body needs to build and repair tissues. It’s like a protein party in every bite!
Soy milk is a fantastic alternative to cow’s milk, enriched with protein and other nutrients.
You can use it in your morning cereal, blend it in smoothies, or even pour it into your coffee. It’s creamy, delicious and gives you that protein power kick to start your day right.
We also have soy-based meat substitutes like soy burgers, soy sausages, and soy-based deli slices. These tasty treats mimic the texture and flavor of the meat while giving you a protein punch.
They’re perfect for grilling at your next barbecue or adding to your favorite sandwiches. Say goodbye to FOMO (Fear of Missing Out) on that burger fix!
Nuts and seeds are like tiny nutritional powerhouses that pack a punch for protein. Not only are they tasty and versatile, but they also offer a wide range of health benefits.
Let’s start with nuts. Whether you’re into almonds, walnuts, cashews, or peanuts, these crunchy delights are excellent protein sources.
Almonds, for example, are rock stars in the protein department. Just a handful of almonds can give you a decent protein boost to keep you energized.
Plus, they’re loaded with heart-healthy fats, fiber, and essential vitamins.
Now, let’s move on to seeds. Chia, flaxseeds, pumpkin, and sunflower seeds are just a few examples of the amazing protein-packed goodies in this category.
Chia seeds, in particular, are pretty incredible. These tiny black or white seeds are packed with protein and are rich in omega-3 fatty acids.
You can sprinkle them on your morning cereal or yogurt or mix them into your smoothies for an added protein boost.
So, as you see, my fellow, nuts, and seeds are some of the most reliable sources for vegetarians to get protein!
Now, let’s dive into protein supplements and how vegetarians can get their protein fix.
Protein supplements usually come in powders to mix into smoothies and shakes or sprinkle over your morning oats.
They’re incredibly convenient, and they can give your protein intake a little boost.
One of the great plant-based protein options is pea protein. Yes, we’re talking about those little green guys! Pea protein is another complete protein source, and it’s gentle on your tummy too.
It mixes well with liquids and can be a fantastic addition to your post-workout smoothie or a mid-day protein pick-me-up.
Another one is the marvelous hemp protein. No, it won’t make you high—sorry to disappoint!
Hemp protein is made from the hemp plant’s seeds and isis a wonderful plant-based protein source. It has a mild, nutty flavor and packs in all those essential amino acids.
So, how do you incorporate these protein supplements into your vegetarian lifestyle?
Well, it’s pretty straightforward. Add a scoop of your chosen protein powder to your favorite smoothie recipe.
Tofu is a classic vegetarian protein option. Slice it up and stir it with colorful vegetables like broccoli, bell peppers, and snow peas.
Add garlic, ginger, and soy sauce for a tasty Asian-inspired flavor. EnjoyEnjoy it alone, or serve it over a quinoa or brown rice bed.

submitted by vegicom to u/vegicom [link] [comments]

2023.06.02 16:51 LongDevil WTS: Floral Fathom, DoomyO))), Dust, Charlie Foxtrot, SYB-5, Tensor, eurorack modules, Polyend Tracker, Roland TR-08s

https://imgur.com/eAQ3qSA
Pedals

~~Deep Space Devices Dust v1 - $135~~
Walrus Audio Fathom (floral w/box) - $295
Demiurge DoomyO))) (pink, cute life pedal clone) - $185
Malekko Charlie Foxtrot (w/ box)- $145
Boss SYB-5 (w/ box) - $125
Red Panda Bit Mixer (w/box) - $99
Red Panda Tensor (Black rainbow sparkle finish, w/ box) - $235
1981 Inventions DRV (limited nickel version, mint w/ candy) - $325

Eurorack

Endorphin.es Ground Control - $575
ALM/Busy Circuit's Pamela's New Workout w/ black panel - $195
MSW Monsoon - $165

Others

Polyend Tracker w/ case - $445
Roland TR-08s w/ case - $545

https://imgur.com/a/dXspoox

submitted by LongDevil to Gear4Sale [link] [comments]

2023.06.02 16:45 LongDevil WTS: Floral Fathom, DoomyO))), Dust, Charlie Foxtrot, SYB-5, Tensor, eurorack modules, Polyend Tracker, Roland TR-08s

https://imgur.com/eAQ3qSA
Pedals

~~Deep Space Devices Dust v1 - $135~~
Walrus Audio Fathom (floral w/box) - $295
Demiurge DoomyO))) (pink, cute life pedal clone) - $185
Malekko Charlie Foxtrot (w/ box)- $145
Boss SYB-5 (w/ box) - $125
Red Panda Bit Mixer (w/box) - $99
Red Panda Tensor (Black rainbow sparkle finish, w/ box) - $235
1981 Inventions DRV (limited nickel version, mint w/ candy) - $325

Eurorack

Endorphin.es Ground Control - $575
ALM/Busy Circuit's Pamela's New Workout w/ black panel - $195
MSW Monsoon - $165

Others

Polyend Tracker w/ case - $445
Roland TR-08s w/ case - $545

https://imgur.com/a/dXspoox

submitted by LongDevil to sellyourpedals [link] [comments]

2023.06.02 14:16 LongDevil WTT/S: Floral Fathom, GH Julia, DoomyO))), Dust, Shepard's End, Charlie Foxtrot, SYB-5, Tensor, eurorack modules, Polyend Tracker, Roland TR-08s WTTF: Mood V2, Mutable Elements, $

Pedals

~~Deep Space Devices Dust v1 - $135~~
~~Walrus Audio Julia v2 (Gear Hero teal, w/box) - $145~~
Walrus Audio Fathom (floral w/box) - $295
Demiurge DoomyO))) (pink, cute life pedal clone) - $185
~~Mr. Black Shepard's End (no box)- $145~~
Malekko Charlie Foxtrot (w/ box)- $145
Boss SYB-5 (w/ box) - $125
Red Panda Bit Mixer (w/box) - $99
Red Panda Tensor (Black rainbow sparkle finish, w/ box) - $235
1981 Inventions DRV (limited nickel version, mint w/ candy) - $325

Eurorack

Endorphin.es Ground Control - $575
ALM/Busy Circuit's Pamela's New Workout w/ black panel - $195
MSW Monsoon - $165

Others

Polyend Tracker w/ case - $445
Roland TR-08s w/ case - $545

only trade interests really are ~~Mood v2~~ and Mutable Elements but shoot your shot.

submitted by LongDevil to letstradepedals [link] [comments]

2023.05.31 16:23 laughayetteoutloud [SELL] [US] Open to bundling - make me an offer! NEVER or LIGHTLY used Morphe, NYX, elf, Colour Pop, Makeup Revolution, bh Cosmetics

submitted by laughayetteoutloud to makeupexchange [link] [comments]

2023.05.30 14:48 farseer_fitz Does Pam not really like collabing with other female influencers? I just find it kinda weird she has a few guest workouts but none with other women

submitted by farseer_fitz to gymsnark [link] [comments]

2023.05.28 13:40 noisenick Glitchy Euro: 4MS STS // Mimeophon // Pamela’s New Workout

submitted by noisenick to modular [link] [comments]

2023.05.25 19:04 howcanihelp13 full-time single mum with a free 15 minutes.

Tl;dr a short at home workout, should I do strength training or cardio? Will 1300 calories be low enough to help weight-loss? Any other single mums with some advice or tips on how you made it work?
I’ve been going through a divorce and getting used to raising my daughter (3) alone. My weight has skyrocketed (again) and I’m hoping to get back on track.
5ft2 168lbs
I walk my daughter to daycare and to work and get around 10k steps in a day, about a hour walking a day on average. I’m so busy getting everything ready and zero support so I can’t go to the gym or find much time to exercise.
I’m hoping to spare a 15-20 space after getting home to try exercise but should I go for cardio or strength? I used to do a mix of growwithjo, Pamela, Chloe Ting and Caroline Garvin when I was a sahm but not with great consistency, I would just do what I felt like on the day and wasn’t active any other time. I’m trying to remember than 20 minutes a day is better than 0.
Currently eating around 1600 calories which is probably my maintenance and binge eating on the weekend (hence the gain!) and planning on going down to 1300 a day. I tried IF and somehow gained loads of weight even eating a calorie controlled diet, so that is not for me.
I weighed myself for the first time in a month and was a little shocked so hopefully it’s the kick in the ass I need to encourage some motivation.
Sorry if this isn’t really a good contribution to the group but everywhere is giving contradictory views on what exercise type is best and I’d be really grateful for real life anecdotes ☺️

submitted by howcanihelp13 to PetiteFitness [link] [comments]

2023.05.24 16:23 laughayetteoutloud [SELL] [US] Open to bundling - make me an offer! NEVER or LIGHTLY used Morphe, NYX, elf, Colour Pop, Makeup Revolution, bh Cosmetics

submitted by laughayetteoutloud to makeupexchange [link] [comments]

2023.05.17 16:21 laughayetteoutloud [SELL] [US] Open to bundling! NEVER or LIGHTLY used! Morphe, NYX, elf, Colour Pop, Makeup Revolution, bh Cosmetics

submitted by laughayetteoutloud to makeupexchange [link] [comments]

2023.05.16 13:58 NoHand3272 Advice and clarification in regards to keto related topics

Hello everyone. Thought I would ask the community something that has had me thinking as Im going back to another round of keto,
So not too much of a stranger to it, know the concept of it and such and had some various success with it, and mostly other reasons that hindered my continued progress. For more context, a recent checkup shows higher fatty acids in the bloodstream, and overweight along with some fatty liver, and few good years of continous stress which thankfully that is getting better taken care of.
Since 2022, I been supplementing with whataver I can based on simplicity or price, as in apple cider vinegar tablets since cant handle too well natural, not a fan at all of fish so omega 3 tablets, extra combos of ALA,CLA, Cinnamon, everything one can almost think of to take (in moderation ofcourse) to keep blood sugar in check ( long term seems fine though), and I mostly contribute the blood fats to a longer stay abroad along with ofcourse overweight and fatty liver.
While doctors claim T2D ( taking metformin), I pretty sure its mostly pre-diabetes as the first test was taken shortly after being abroad with 30 days of constant fruit juicing, so obviously has some influence and the doctor had no regard for it at all .
Previously also managed to exercise abit everyday in the morning ( threadmill or outside 20-30 min), which has yielded results in some weight loss, but after broad, it mostly bounced back up, so some advice will be helpful to mucle build/weight loss. Read that weight handles combined with simple walking works well.
But as I am back to start again, I wanted to maybe hear of the following:

1: Morning routine now consists of taking the standards of the morning such as ACV, ALA, pretty much anything that can be taken in the morning to combat both the dawn effect and get ready to exercise about 30-45-60 min after waking up. Advice on pills/routine to kickstart the day in terms of weight loss, muscle, sugar ?
I am starting to intend to take protein powder before exercise/meal regardless if doing a workout or not, so for that reason I assume whey protein would work best pre-workout, or any other recommended ? (isolate more expensive...). Also saw conflicting info about too much protein (powders) being rough on the kidneys while other studies have no correlation, and I'm both a veggie and carnivore at heart.
2: Slowly having adapted by having a few days only two meals with chicken, avocado and shirataki, along with olive oil, mix of seeds and potentially some leaf salads occasionally, with an eating window of about 9-10 to 14-15, trying to have about 4-5 as saw references that residual insulin from previous if timed well, can help ofcourse with next meal to piggy back on. Almost felt like my body was down memory lane, as the next day I neither was hungry and didn´t feel (again or as much), general cravings for carbs or any third meal after a certain time.
So if trying to stick to as simple ingredients and meal prep as possible, anything other to change based on the above combo ? Ofcourse based on price and recipe, I substitute chicken for any other kind of meat, any similar alternative to avocado ?
3: Trying to still atleast feel that Im alive and eating and not eating to stay alive haha, I started to try out a pea protein shake ( vanilla flavoured so minor difference in content compared to pure), as I had a similar shake before that not just helped to get me through it, but I guess confirmed for me that the pea protein works.
Any other protein that would be better after a meal/workout (apart from whey) ? I previously also found one based on a proteinmix of pea, sunflower and pumpkin, would that have a perhaps better efficient combo compared to just pea protein ?
That combo is more expensive, but is also fairy free, vegan, no added sugar, natural flavored ( berry/chocolate option), and 64 % protein per 100 gram, worth investing in such combo compared to any other higher in protein or would be enough ? Also very very low carb, hence in terms of composition, flavor and price, hope to have.
4: Here is a little devil I been meaning to deal with, and that is the essence of keto itself, the dark side.... carbs. As much as anyone may perhaps get a cheat meal of home fries, bread or similar, I found the willpower to even dodge those, and after an investment in a new " oven fryer" that works wonders, in order to encourage to eat and avoid cheat meals, so far my go to carb veggie has been harricot verts.
Especially for price, nutrition, fiber and to complement what otherwise might feel morning with just meat avocado shirataki combo, my questions remains into what carb blockers do you recommend, and is digestive enzymes an advantage to have ?
I have previously gotten white kidney bean extract, and wish to ask if anyone has felt or noticed ( perhaps better monitored with continuous or app readings) how much of a real life difference they make and dose dependant. My dosage before meal is one pill at 5000 mg according to the pack, but sometimes it feels like if I want to have more of anything with carbs, if would be enough or need double.
Also, I have gotten great results in terms of satiety, weight loss in general, thanks to both air popped popcorn, and after a recent purchase of small kettle popcorn set, used 1-2 spoons of coconut oil for them. But as only a full bowl mostly has the best effect on me, is the white kidney bean enough to block half of more of it ?
Do you count the carb per weight before or after popped ? Any other carb blocker before/after recommended so one can still have low carb veggies along with potentially popcorn to help maintain to be under best case scenario 20 g/50g.
Since coconut oil (despite MCT and such, more below), is in general a worse fat for daily use, I only use it for the popcorn 1-2 times a day, olive oil for fry or salad, and on occasion avocado oil when something cant be had due to recipe or no avocado.
Thus considered sesame oil to replace the coconut oil for the popcorn. Options ?
5: Dairy. This has given me a headache, because who doesnt love it or try to incorporate it easily ? I read that green tea interacts badly with the dairy protein, thus I tried my best to have green tea roughly 2 hours after, but sometimes very hard to stick to in timings, especially if having second meal soon enough so its also 2 hours apart. Now I recently seen that its not just dairy protein but all protein.
So I guess the new rule of thumb is any tea 2 hours after food ? I assume then that this also applies to whey/pea/any protein powder. Count from first/last bite ?
6: As for desserts, due to dairy options, I try to stick to greek yoghurt, with a mix in of stevia, monkfruit, raw cocoa powder, sometimes abit unfrozen berries ( mix or solely raspberry, blueberry, strawberry) as toppings, half to full cup. Full fat yoghurt version to avoid the extra carbs. But also with cottage cheese has gotten great results, so more worth it with one, both, cycle through them ?
Also due to ofcourse as always, calories in and out matters, so trying to get as much foodmass as possible with the least calories up to about
7: After food, a square of pure unsweeted dark chocolate and a spoon of MCT. Thought on mct mixes or stick to only C8 ? Thought mixes might have its advantages also thanks to the C12 one, experience on best option ?
8: After meal, few pills again of ACV, ALA and more to handle any sugar spikes, along with multi/B vitamins and such. Any supplement highly recommended ?
9: Inbetween the meals and after, 2 hours apart and after, splash of lime juice (lemon same effect ? hard to come by...) a combo of green/black tea and chamomille cold jug, about 600 ml. On occasion might add a splash of natural flavoring ( sukralose + stevia). No sodas, coffee (green coffee pills) or other drinks.
10: Before bed or hours before, taking certain supplements to help with sleep, fat burn and similar, anything recommended ? Getting for now 8 hours of sleep.
As for calories, wise to start lowest and once metabolism slows down, slowly make my way back up, or do the reverse to get the body adjusted before reaching a stalemate and getting back up again instantly or slowly again max to 2000 calories ?
That is all for now. Thank you for any advice and suggestions !

submitted by NoHand3272 to keto [link] [comments]

2023.05.16 09:08 vegicom Top 5 Vegan Protein Powders for Women Healthy and Clean Options

The Orgain is the first Organic vegan protein powder for women we want to discuss in our article.
Each serving of Orgain’s organic, plant-based protein powder certified organic by the USDA contains 21 grams of protein, 6 grams of fiber, and 4 grams of net carbohydrates.
Each serving provides only 150 calories and contains protein derived from brown rice, peas, and chia seeds.
Additionally, there are no added sugars in this product. After a workout, you can use the organic cocoa powder to give smoothies or baked goods like muffins, brownies, or biscuits the flavor of creamy fudge.
These can be eaten as quick energy snacks. This non-GMO protein powder is high in ultra-clean nutrients and contains no soy, gluten, lactose, or artificial flavors.
Try this nutritious protein shake powder from Vegansmart. It combines the power of 5 non-GMO plant-based and vegan proteins to provide essential amino acids to your body, allowing it to repair and build muscles.
Since each meal contains 20 grams of protein and 6 grams of fiber, you will feel full after eating it.
In addition, it has over 200 milligrams of omega-3, a fatty acid that plays a significant role in ensuring that the brain and the heart remain in good condition.
This vegan protein powder for women, which we locate in the second step of our article, contains 9 different kinds of fruits and vegetables, as well as 22 different kinds of vitamins and minerals, and it also contains prebiotics, which may help maintain a healthy gut flora balance, facilitate digestion, and promote overall health.
The formula tastes similar to wild berries and is free of gluten, MSG, soy, dairy products, yeast, sugars, and preservatives.
Who better than women themselves can comprehend what other women require?
Women developed this vegan protein powder just for other women. It is created from pumpkin seeds and pea protein, and it has a non-GMO recipe that delivers 15g of protein per serving to assist you in accomplishing your daily objectives.
The gluten-free and dairy-free powder serves as an energy booster before exercise and aids in the repair of muscles after exercise.
Pumpkin seeds include several nutrients that benefit overall body health, particularly the heart and kidneys.
You may prepare a delicious smoothie with water or nut milk or include it in baked goods like bread and cakes.
So, Tone It Up Plant-Based Protein Powder is one of the best vegan base protein powders for women, which we locate in our article’s third step.
The protein, vitamins, minerals, healthy fats, probiotics, and enzymes found in SB Organic’s vanilla vegan protein powder are all in high concentrations.
So, we gave the fourth grade to this vegan protein powder for women on our list.
Since it contains 21 grams of protein derived from pumpkin seeds, peas, quinoa, chia seeds, and flaxseeds, the powder is an excellent choice for fueling your muscles after exercises to facilitate a speedy recovery.
Because of the low carbohydrate content of the carefully designed vanilla taste combination, it has the potential to invigorate your activities and offer more energy to your day.
As a dietary supplement, you may use this organic and kosher mix approved by the USDA, and it does not include gluten, dairy, or soy ingredients.

submitted by vegicom to u/vegicom [link] [comments]

2023.05.13 13:20 NightCool3774 170 days until Halloween 🎃

About eight months ago, I posted a post where I wished that I was thinner for halloween. I have lost a little bit of weight since then, but I know I can lose more and do better. The last months, I stopped trying. Which led to my weight jumping up and down.
As of today, there is 170 days until halloween. Last time I weighed myself (was a few days ago) I weighed 97,8 kg. I'm about 168 cm tall (female). I have no rush to get healthy. I want this to be a lifetime change, I don't want a quick fix, I want a sustainable one.
Buuut I also want to feel hot and sexy in my future halloween costume. It's been this ridiculous dream of mine, but it is what I want. It may be shallow, but I want to have my 'hot girl' moment too. I have 170 days. 170 possibilities to choose the right thing. To choose the better alternative.
I love halloween 🎃. I live in a country where it isn't really celebrated, but I still love it. I love carving pumpkins, I love watching horror movies with my friends, I love it when the leaves turn orange and yellow and when it gets dark outside. One of my favorite halloween movies is "Jennifer's body". Meghan Fox is in that one and I would love to maybe recreate some of the outfits she had in that movie. Maybe even as a halloween costume, haha. I alao want to buy a typical "slutty" halloween costume and feel good about myself. I think I look good now too, but I know that I can look even better. Feel better. Maybe a dumb motivation, but it's mine. One of mine motivations, atleast. One of the more fun ones to look forward to.
I know I won't get to my ultimate goal weight (70kg) in that time. The exact number is less important but I want to be in the right direction. My goal is to, atleast, reach 90 kg. I would love to reach 88 kg, to change that first number. But I don't want to set a too big of a goal. But I believe that I can lose 8 kg in 170 days. Slow and steady.
According to a online calorie calculator, my maintenance calories is 2100. My plan in order to reach my goal:

Try my best to eat 1600 kcal every day. Atleast 1200 need to be actual food. And then 400 for a snack or desert. If I go over my goal, that is okay. I need to be kind to myself when that happen so I won't give up. I won't punish myself, only do better the next day.
Eat more vegetarian food, more greens and less meat (I actually really like eating vegetarian food, but to be better at it).
Try new recipes, become a better cook.
Try to limit the sweets. I have such a sweet tooth, and I know that that much sugar isn't healthy for me. If I don't buy it, I can't eat it. And I would save money too, and that's nice when you're a student.
Workout atleast 2 times/week. More if I have the time. Focus on building muscles and also cardio. I like swimming too, and that is a good exercise.
Walk or bicycle a little every day.

That is the plan. I know that weightloss is 90% food and calories, but I want to get healthy too. I like working out and it will help me in my goals. My plan may change over the time, and I might come back to this post and change stuff. But my goal is clear and I know what I need to do. The simple solution is to eat less. But I also need to eat better. I need to prioritise eating food that will actually make me feel good.
Because halloween 🎃 is in 170 days and I want to feel confident, hot and happy with myself because I stuck to my plan. Because I deserve to have fun on halloween too, since it'll be my last halloween as a university student.
Do you guys have any unusual weightloss motivations? I know I asked the same question 8 months ago, but it's always fun to read about the more unusual ones. Obviously, health is and always will be the number one reason for many, but tell me about your motivational factors!
Thanks for reading this novel and thanks in advance for any comments!

submitted by NightCool3774 to loseit [link] [comments]

2023.05.13 01:58 redsai [WTS] Eurorack control modules and skiff (990USD)

For the whole set: 990USD
Located MN, USA. Plenty of happy feedback over at /modular , but still prefer that I cover shipping and we use PayPal G&S.
NOTE: Rene V1 is not part of the bundle.
Looking to bundle up a several modules on this list at a great (for you) price.
• Intellijel Metropolix (original box, bought new last year)
• Intellijel Steppy 3U (original box)
• Pamela's Workout ALM001 (original tube)
• Make Noise Wogglebug
• Make Noise Skiff w/power (modules you want racked up with Knurlies)
I'll beat Reverb prices, and on top of that chop off a negotiable percent discount since you're saving me the hassle of lots of shipping labels.
Let's make a deal!

submitted by redsai to Synths4Sale [link] [comments]

2023.05.12 13:07 Kidhitomi Sedentary, out of shape, and struggling with some workouts

Hey all,
Suffering from depression and ADHD, I have not been able to keep consistent with a workout regimen. I would start a program do it for a couple of months and then stop.
I am basically sedentary with terrible shape and I am struggling with some workouts that my coach gave me.
Some are manageable but cardio is really really hard for me and I just cannot get through as my hear rate reaches 170-180 BPM and I feel like I will faint and need constant breaks. When I try to push myself to hard I feel terrible aftwards and even feel like I have low blood sugar (bear in mind that I am on caloric deficit for weight loss) I don't know if it is me or if it is normal and that I should listen to my body, push myself but not to the point of dying as a beginner. Will I improve even if I take it slow at first? I mean I will push as hard as I can but if I am feeling terrible I will take a break and resume my workout.
For reference here is the plan that my coach prepared for me :

MONDAY – GLUTES
Warmup:
 5 minutes warmup https://www.youtube.com/watch?v=c0VxUFHdYzs&ab\_channel=CarolineGirvan
Workout:
 Sumo DB Squat: 4 sets of 25-20-20-15
https://www.youtube.com/watch?v=QqvTW0pzLFw
 Stiff leg deadlift: 4sets of 30-25-20-15
https://www.youtube.com/watch?v=bYFSqrikw2U
Triset: 3 sets of 20reps each side
 Single leg hip thrust: https://www.youtube.com/watch?v=L4nTaesNm0E
 Single leg glute bridge: https://www.youtube.com/watch?v=6vdFTR86Sqg
 Single leg deadlift: https://www.youtube.com/watch?v=7PGghDSVvwQ
 Bulgarian Split Squat: 3 sets of 15
https://www.youtube.com/watch?v=WmOUkoloCNY
TUESDAY – SHOULDERS
Warmup:
 Back-to-Wall Shoulder Flexion - 2x8.
https://www.youtube.com/watch?v=wbyhKCjrPSQ
 Forearm Wall Slides - 2x8.
https://www.youtube.com/watch?v=3-MUDKqfGos
Workout:
 Shoulder press 4sets of 12-12-12-10-10
https://www.youtube.com/watch?v=qEwKCR5JCog
 DB Side lateral raise 3sets of 8reps superset DB supported wall front raise 3 sets of 12reps
https://www.youtube.com/watch?v=FeJP4E4Z-PY
https://www.youtube.com/watch?v=ugafQ21XHWk
 DB Upright row 4 sets of 20-15-12-10
https://www.youtube.com/watch?v=Fsc86d\_JIXI
 Bent over DB rear delt raise: 3 sets to failure each set
https://www.youtube.com/watch?v=73WpaOMnhSU
Cardio:
20min cardio : https://www.youtube.com/watch?v=UItWltVZZmE&ab\_channel=PamelaReif
WEDNESDAY– ACTIVE REST
• Go for a walk 40min
THURSDAY - BACK
warmup:
 15 pulse row 2x15
https://www.youtube.com/watch?v=ybeHeb4-kh0
 15superman 2x15
https://www.youtube.com/watch?v=z6PJMT2y8GQ
Workout:
 DB deadlift 5 sets of 8
https://www.youtube.com/watch?v=LTsoiLj9Bto&t=55s
 Lat pull down 4 sets of 25
ttps://www.youtube.com/watch?v=j9jtjL8FhPI
 Bent over two arm DB row 4sets of 15-12-10-8
https://www.youtube.com/watch?v=5PoEksoJNaw
 One Arm Pull down 3 sets of 15 each side
https://www.youtube.com/watch?v=Kl89cZ8eK5M
 DB Pullover 3 sets of 12-10-8
https://www.youtube.com/watch?v=5YStMv6m2g8
 DB rear delt row 3sets of 12
https://www.youtube.com/watch?v=ZjI74wYLKq4
Cardio:
20 Min cardio: https://www.youtube.com/watch?v=Cvchap5oZSE
FRIDAY – QUADS
warmup :
 5 minutes warmup: https://www.youtube.com/watch?v=UItWltVZZmE&ab\_channel=PamelaReif
 Squat mobility: shorturl.at/cgkGT
Workout :
 DB front squat of 4x25-20-20-15
https://www.youtube.com/watch?v=B86Zj72LwzA
 cossack squat 4 sets of 15 (two sides =1)
https://www.youtube.com/watch?v=tpczTeSkHz0
 DB sumo squat 4sets of 30-25-25-20
https://www.youtube.com/watch?v=u4HLToTuX0E
 shrimp squat 4 sets of 15 (each side)
https://www.youtube.com/watch?v=Dpgn6eRtsdw
 calf raises 5 sets of 20
https://www.youtube.com/watch?v=-M4-G8p8fmc
SATURDAY - ARMS + ABS
Warmup :
 Jump rope : 2 minutes
 Half jack : 20reps
https://www.youtube.com/watch?v=F16nHvGbsiw
 Arm rotation (forward) : 20reps
https://www.youtube.com/watch?v=\_YhdbuEylD4
 Half jack : 20 reps
 Arm rotation (backward) : 20 reps
 Jumping jack : 50reps
https://www.youtube.com/watch?v=1b98WrRrmUs
Workout :
 Hummer curl superset bench dips 3*15
https://www.youtube.com/watch?v=RIEMoYL\_h1Y
https://www.youtube.com/watch?v=oyyiwpF0V8A
 Supinated DB curl superset DB tricep extension 3*12
https://www.youtube.com/watch?v=GlOxoRQgnK0
https://www.youtube.com/watch?v=lUKXtm-i21U
 Zottman curl superset standing overhead DB extension 3*12
https://www.youtube.com/watch?v=FSGDM9-dZ9w
https://www.youtube.com/watch?v=7h3lG2WnLXg
 1min plank + 30sec side plank (left)+1min plank + 30sec side plank (right)+1min plank
https://www.youtube.com/watch?v=KsLDmz9gedY
20 min cardio: https://www.youtube.com/watch?v=r-g6pLPK-MM&ab\_channel=growingannanas
SUNDAY: STRETCHING:
https://www.youtube.com/watch?v=lJUIDBBqJOE

submitted by Kidhitomi to beginnerfitness [link] [comments]

2023.05.11 23:03 magnolia_unfurling forgive my bad English, is there an attenuator that allows you to sort of sum / sync multiple LFOs into outputs that are proportionally related to each-other?

I have multiple LFO sources [øchd, frequency central wave runner, pamela's new workout], i make sure they are all in sync but i was thinking is there a module that would process multiple LFOs, sync them up and spit-out attenuated and related LFOs
Thank u

submitted by magnolia_unfurling to modular [link] [comments]

2023.05.11 04:14 40WattTardis Too blind to drive to the gym, too broke to pay for daily rides.

I'm recovering from yet-another vision-saving eye surgery. I have a 90-minute window, twice a day where I can see well enough to drive. Any earlier or later then it's too bright or too dark to see.
Yes, I'm grateful to be able to see at all. Being able to go buy groceries and go to the pharmacy by myself is a major stress relief --- but life is more than boring errands and I really need to rid myself of some of this pandemic flab.
Here's the problem: I can't make it both to AND from the gym in the window of time before my car turns back into a pumpkin.
Before you ask: My job went WFH three years ago. My work friends moved to the suburbs, out of town, or out of state, and I never made many non-work friends since moving here. The few I do have are not exactly the "hit the gym" type. They're more the "lets demolish a pile of wings" type.
I try to make the best of my situation. I walk around my neighborhood and get my 10K steps in - but running/jogging is limited to back-and-forth in my apartment. My apartment complex "workout room" has two broken treadmills and one strange piece of equipment that I can't make heads or tails about, so it may as well not even exist.
Outdoor running is basically me tripping over something every 15 seconds. I never got the hang of running with a white cane. Yes, I have the "blind guy" cane. There are different "activity" tips you can put on it, but it's just weird by myself.
I own some dumbbells, and there are plenty of YouTube or Apple Fitness workouts that require very little or no equipment... but I miss human beings. I miss nodding at the familiar faces of the people who have similar workout schedules and the small talk if you take a class.
There is a 24 Hour Fitness 3 miles from here. So near, and yet so far.
That's just a bit too far to do anything but walk there and then walk back. Even if I stiffed my UbeLyft driver on the tip (which I would NEVER do), round trip would cost me $7-10 --- and I am a 3-5 day a week person. I don't have $200/mo to spend just GETTING TO the gym.
So I continue to walk my neighborhood, lift my dumbbells, and do my Apple Fitness workouts, daydreaming of the day when I can see well enough to drive farther than my local Kroger and stay gone long enough to catch a movie or goof off at a comic shop. One of these days I'd love to learn to play D&D, but rumor has it you need to be able to read to do that. Is Braille D&D a thing?

submitted by 40WattTardis to Vent [link] [comments]

2023.05.10 19:49 adbpti Are the following super popular workout channels worth trying at all: Blogilates, Lilly Sabri, MadFit, Pamela Reif?

I’ve started working out six months ago and have tried every single video workouts from Chloe Ting. I’m very new to fitness, and seeing Chloe Ting being so popular (I’ve heard of her name YEARS ago) I was too quick to trust the quality. I’ve seen some results, though very very subtle. The problem is my knees were hurting so, so, so bad. I also find her workouts too easy now.
I just discovered this subreddit while looking her up on Google, and saw so many negative posts and comments about her.
I’m looking for alternative, more reputable workout resources for women and am feeling lost. It seems like all the female fitness gurus are too pushy with products. I almost fell for Daisy Keech and started having suspicions. Are any of these popular workout videos actually effective, or is it safe to assume that most of them have poor form? I can’t discern between proper and improper form (except Daisy Keech, her movements look slightly wonky). I have never gone to a gym in my whole life, and I’m now finally getting into fitness after years of struggling with losing weight, and I’m not sure what’s good and what’s bad.

submitted by adbpti to gymsnark [link] [comments]

2023.05.10 18:36 adbpti Struggled to lose weight all my life. Looking for at-home YouTube workout recommendations?

I’m 5’ tall, 30 year old female and have little muscles. I’ve struggled with losing weight all my life. I’ve been doing Chloe Ting workouts 1-1.5 hrs a day almost every day for three months, reduced my calorie intake, and have only gained weight. I take protein. I do intermittent fasting. I become very bloated easily. I do look fitter, but my main goal was to lose weight. When can I expect some results?
I find Chloe Ting’s videos too easy, and am looking for suggestions on alternative YouTube resources (not a fan of apps lol). I’m looking for challenging HIIT workouts, dance workouts, and good butt + ab workouts.
I’ve found some channels:

Blogilates
Caroline Girvan - seems too challenging for me?
Daisy Keech
Fitness Blender
HasFit
Heather Robertson
Lilly Sabri
Madfit
Natacha Oceane
Pamela Reif
Sydney Cummings
XFIT Daily

General questions:

I’m sure there are plenty of good channels out there. Did I miss any good ones?
Who would you recommend?
Who would you not recommend?

submitted by adbpti to loseit [link] [comments]

2023.05.10 16:15 laughayetteoutloud [SELL] [US] PRICES REDUCED! NEVER or LIGHTLY used! Morphe, NYX, elf, Colour Pop, Makeup Revolution, bh Cosmetics & more!

submitted by laughayetteoutloud to makeupexchange [link] [comments]

2023.05.10 09:34 heyitsbubby Analog Rytm Mk II and Pamela's New Workout Sync Help

Hey everyone, recently took the plunge and got a Rytm off Reverb, amazing instrument. When I bought it I'd read through the connectivity sections of the manual and had assumed I'd be able to use the Rytm as a master clock for my Eurorack, i.e. send clock and rst to Pams. The Transport Send functionality didn't work as I'd hoped, however, as the Rytm's clock seems to run constantly rather than start when play is pressed, which doesn't work with Pams.
At this point I think my best option for clocking both via hardware and not my daw is the buy one of the Pams expanders, which sends a MIDI clock out. Would this work to clock and rst my Rytm? I've done some digging on both manuals + modwiggler + youtube but I haven't found an answer. Would the Rytm's transport receive functionality understand to start when it starts receiving clock from my Eurorack?
I would super appreciate any insight y'all have into this! Just don't want to go spending money and rack space on an expander that won't actually do what I want it to, I really just want my gear to start and stop at the same time haha

submitted by heyitsbubby to Elektron [link] [comments]