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Found 11 results

  1. Hi there! I just finished my first whole30, and am planning on sticking with this wholesome way of eating for a long time. I love it! However, I'm still trying to figure out how to fuel for long workouts. I'm very athletic, usually doing long cardio workouts 3-4 days a week, either cycling or running. My runs are usually somewhere between 4-10 miles, and my bike rides are typically between 30-50 miles. I'm training for a 13-mile Spartan Race in September. I also train a little bit with my college's cycling club, and compete in a few Women's C Collegiate Cycling competitions in the spring. So my question is, what does a day of food for paleo endurance athletes typically look like? Most of the discussions on this forum are about shorter, high-intensity workouts like crossfit or lifting. I do crossfit about 3 days per week, but I think I've figured out how to successfully fuel myself with protein and fat for that. But I've noticed that low-carb breakfasts make my morning rides and runs soooooo slow. So I'm really curious about ideal quantity of food, carb intake, and timing of meals for endurance training with a paleo diet. I read Paleo Diet for Athletes, which has some very good concepts, but Loren Cordain recommends using a lot of gels and sports drinks. I'm hoping to figure out how to have rides and runs as strong and fast as they used to be before going paleo, but without resorting to processed sports foods. Before going paleo, I'd normally eat toast and peanut butter before a long bike ride, and I'd eat gels and/or sports drinks (like Cytomax) during. Then typically a sandwich for lunch when I get back. But yesterday I went on a 33-mile (2.5 hour) ride in the morning, and here's what I ate throughout the day: 7am breakfast: 1 sweet potato, 2 poached eggs 8am bike ride. I filled my water bottles with 2/3 coconut water, 1/3 water, with a pinch of salt. At mile 20, I had a banana 11am post-workout snack: 1 sweet potato, ~4oz turkey 1pm lunch: ISWF curry (1/3cup coconut milk and curry paste) with ~8 oz roasted leg of lamb, 1/2 green pepper, and a sliced zucchini. 8 oz kombucha. 5pm snack: 2 large carrots, 1/2c macadamia nuts 7:30 dinner: ~8 oz chicken, 1cup green beans roasted in ghee, lettuce and tomato salad with ~2tbsp olive oil and balsamic vinagrette 9pm snack: 2cups berries This day was pretty successful for me; my energy levels were pretty solid throughout the entire ride. But man oh man, throughout this process of figuring out the whole paleo thing, I have had a lot of runs and rides that have left me insanely more fatigued than I ever felt before going paleo. So for all you other endurance athletes out there, what do you eat? How do you fuel yourselves before, during, and after workouts, and throughout your entire day? Is it possible to be purely paleo and have just as much energy as you would with gu, cytomax, powerbars, toast, pasta, etc?
  2. So while I was in my strict W30 I didn't work out at all - I went on long walks, but didn't go to the gym. I wanted to see how it would go without gym time. I'm thinking of getting back into a gym routine and am looking at the pre and post workout meal templates... Can Meal 1 be my pre-workout meal? I understand eating a small post-workout meal that's neither Meal 1 or 2, but I can't fathom eating a pre AND post workout meal that's neither meal 1 or 2. I simply cannot find the time in the day to eat so much food. Is it better to eat meal 1, then right before a work out, eat a pre-workout meal, then make meal 2 my post workout meal OR is it better to have meal 1 be a pre-workout meal, then eat a post-workout meal and have a separate meal 2? Anyone following what I'm saying? lol.
  3. Hey everyone! My name is Jamie, today is my day 1 with the whole 30 program! I'm wondering if anyone had workout recommendations during this time? I told myself maybe I'd just do cardio all month and start building back my muscle when I finish. I'd like to drop some pant sizes for sure. Im a moderate gym go'er, 3-4 days a week and enjoy all forms of workouts ESPECIALLY weight training. i welcome ALL thoughts!
  4. Advice?

    Hello whole30 friends, I need some advice in a few different areas... As I write, I am just about to complete day 10. When I started the whole30, I assumed that by now I would be beginning to feel an abundance of energy, my cravings would be gone, and I would start seeing some changes. The truth is- I just haven't. If anything my cravings have gotten worse (bread is and has always been my kryptonite). I don't feel that boost of energy that I dream of. Am I doing something wrong? I was thinking that maybe introducing a workout routine would help? I'm a baker (yes, I work in a bakery. Literally the worst occupation for someone trying to remove bread from their diet for a little while, I know- but I love it!), so my day is filled with lifting bags of flour, running around a kitchen, and (at this time of year at least) sweating my ass off in front of a blazing oven. Needless to say, when I get home I just want to relax. Does anyone have some simple or fun work out routines that don't require going to the gym? I really want to see results. I'm really excited to be doing this- but I just feel a little down in the dumps about it today. Any advice on ways to boost my mood/results/everything would be greatly appreciated. Best, CaIt
  5. Hi, I'm new to Whole30 and currently on day 6. Loving it so far! Everything's been going well and I've had very few symptoms (though I was super tired and hit Naptown on day 5). I'm a relatively healthy eater and active so I'm assuming that's helped my transition phase. I'm also giving myself some leeway about workouts during the first 2 weeks of my whole30 ie. if my body feels genuinely tired or tanked, I won't force a workout. So far, so good - no leeway needed. I feel a little awkward defining myself as an athlete. I guess I prefer to think of myself as someone who has an athletic attitude - someone who trains with focus, committment and mind/body awareness. For me it's less about the specific quantitative numbers and more about attitude, learning and frankly, fun. But here's my question: I don't do CF but I do weight train 3x week...and also run 2-3x week (60-75 mins each), rock climb 1-2x week (90 mins each) and do yoga/pilates 1x week. I was hoping to start a more intense lifting regime. I've been in maintenance mode with my lifting for several years and want to start pushing a little harder and hopefully set some new PRs...around week 3 of my whole30. Good idea? Terrible idea? Should I just wait until I'm on the other side of whole30? Focus on one movement instead of all of them? I'm in my mid-40s and *hate* to think that my best days are behind me. This is a handful of my current/maintenance loads, 3 sets, 10 reps each. I'd like to crush each one of these. Flat Bench - 105 Decline Bench - 110 Incline Bench - 100 Barbell Squat - 135 Deadlift - 135 Thanks!
  6. I'm starting this as a way to get some insight from athletes regarding what routines and plans work the best for them. I know everyone is different but it's helpful for beginners to have examples to work from. Please share your weekly routines, including any details you think are relevant such as your favorite pre/post workout meals and snacks, special tips you feel might help, etc. I am pretty much a beginner (at everything, the Whole30, running, strength training, etc) but I have ran and done strength training off and on for about two years, however I never really committed. Here is an example of my schedule (feel free to offer constructive criticism): Monday: Run/walk 3 miles Tuesday: Strength training, all muscles Wednesday: Run/walk 3 miles Thursday: Strength training, all muscles, restorative yoga for one hour Friday: Run/walk 3 miles From Friday night to Sunday night I work back-to-back shifts as a waitress, and since it's a fairly physical job that is quite exhausting (Sat & Sun are normally 14-15 hour shifts) I do not workout during the weekends. As far as running, I am listening to my body and running until I feel too tired, then walking until I catch my breath and then I run again. My most recent run took about 38 minutes. Slow, but improvement (for me). Thanks in advance, and please share!
  7. I'm on day 2 and I am following the meal planning template, no snacks, and only drinking water until just now, when a sympathetic coworker offered me a bag of green tea. I am sitting at my desk right now, clutching my tea and trying not to fall asleep. I couldn't focus on anything to save my life right now, am on the verge of conking out, and have a pounding headache. I committed to a group training session tonight with my trainer (who is very supportive, has done Whole30 before, and eats Paleo) and I'm trying to rally. Any troubleshooting tips for the super sleepy?
  8. Hello so 2-3 times a week I do split works outs. 1 hour of weights around 6:30 am and 30 mins of cardio around 5pm. I think I need some help with eating because some days I dont have enough energy and some days I'm hungry. This is what my eating looks like. 5am wakeup. 5:15-5:20 am Pre workout meal 2 hard boiled eggs, black coffee with 1/2 teaspoon coconut oil or coconut milk. 7:30am Post workout meal chicken breast with 1/2 cup sweet potato. 9:00 am Breakfast: 4 hardboiled eggs with 1/2 avacado. 12 noon Lunch: chicken or beef with green beans or spinach or spinach salad with tomatoes.4 green olives with garlic. 4pm Mid-day Meal chicken with veggies. 6:30-7pm Dinner: chicken, beef, fish or pork with veggies. 8:30-9pm 4 hard bolied eggs with 1/2 avacado or egg white omlet with spinach. In bed by 9:30-10pm
  9. Background: I run 3-6 miles per day (with 1-2 days off a week), and my normal "easy run" pace is about 9:40/mi. I haven't even attempted any speed workout since beginning the Whole 30, so I don't know how my other paces have been affected. Since starting Whole 30, I am SO SO SLOW. The first 12 days, my "easy run" pace was averaging 10:45/mi and it DIDN'T FEEL EASY at all. I felt short of breath; I couldn't wait to stop running, and often times I had to stop running to catch my breath. My legs felt like anvils as I jogged. On days 13 & 14, my runs started improving a little (faster and slightly easier-seeming), but yesterday (day 15), I was back to feeling awful. I DO eat a pre-run snack, and what it is varies. Sometimes, I'll eat half a Larabar. Other times, some chicken breast. The nutritional content of these pre-run snacks vary greatly based on whatever is on-hand and easy, and I haven't noticed a difference in ease of running in relationship to what I've eaten beforehand. I LOVE RUNNING. It is what keeps me sane. I do enjoy other exercises as well, but I need running in my life because I truly enjoy it. Any ideas for improvement in this area?
  10. Today, my twelfth day, brought a challenge that I haven't really encountered while on this journey. I was HUNGRY several different times between meals and before meals. I have been training vigorously at CrossFit (5-6 days/week) and running lightly (2 days/week), but I don't think that it's burning enough to ignite this appetite: Day 12: Pre-WO: One egg and one cup of coffee. Post-WO/Breakfast: Turkey and sweet potato. Lunch: Southwestern salad. Side of blueberries. Snack: Celery, turkey rolls, and a slice of avocado. Dinner: Steak (palm sized portion), cauliflower mash, broccoli, and mushroom stir fry. Frozen blueberries and almond milk after dinner. I ate a lot today, and I really don't want to affect my results. However, I recognize the need to fuel my workouts and runs. Is this too much to consume in one day?
  11. Hi! Ok am on day 7 and have some questions. Someone brought some things up on my log and it got me into looking around the forum a bit more, which leads to my questions.... Could I be working out too much? I finally committed to a workout schedule. M/W/F - lunch hour 45min workouts (kettle bell or TRX). T/R 1.5hr kickboxing in the evening. Weekend off. I've felt great after the workouts and am FINALLY feeling my biceps!!! BUT... read something by Melissa in response to a post and wondering if this is too much. Can it be even if I'm feeling good? Snacks - I haven't been very hungry between meals. Mini munchies really and because I can't imagine eating a mini meal template, I've had: a handful of almonds (litterally like 6 almonds) and water, or an almond milk latte, or a hardboiled egg, or an apple w/ almond butter (only cause I was rushing off to a workout and didn't want to be hungry mid through). Also, I have a problem with breakfast because I can't eat until about 2hrs after waking so I've made myself mini smoothies just to fend off demons (less than 8oz of almond milk or coconut water with not even 1/2cup of fruit and then some kale and coconut oil). Am not using them to replace a meal but just tied me over til I get my breakfast. Is this totally wrong? Cravings.... is it normal to not really have had any until now? I mean I've been eating whole foods for a while now and really cut back on grains before starting the W30. Wondering if it was enough to detox me slowly so this hasn't been a shock. Yes I've been in a store or somewhere and gotten a whiff of something delicious but a quick mental reminder of W30 was enough. Could I be headed for disaster in the next few days? So, ya if anyone has any advice I would greatly appreciate it! Before I head into week 2 I need to know if I need to restart, if I'm ok, if I just need to tweak something. My log is in the Whole30 log section under Ev's Whole 30 (started 3/4) in case you want to see what I've been eating. My meals have been bigger than what I've normally consumed and I've always been a snacker so it's kinda strange that I can pack that much in in a meal and not have to snack so much but could it be because my amounts and combos are right? Anyways... pls help!