Search the Community

Showing results for tags 'exercise'.

More search options

  • Search By Tags

    Type tags separated by commas.
  • Search By Author

Content Type


  • Start Here
    • Read This First
    • Announcements
    • Resources
    • Join the Whole30
  • The Whole30 Program
    • Can I have ___?
    • Food, Drink and Condiments
    • Whole30 Meal Planning
    • Cooking
    • Travel and Dining Out
    • Sourcing Good Food
    • Whole30 for athletes
    • Whole30 with medical conditions
    • Whole30 while pregnant or breastfeeding
    • Whole30 for kids
    • Whole30 for vegetarians
    • Ladies Only
    • Supplements
    • Troubleshooting your Whole30
  • Life After Your Whole30
    • Whole30 Reintroduction
    • Off track/Staying on track
    • Friends and family
  • Community
    • Your Whole30 Log
    • Your Post-Whole30 Log
    • Recipe Sharing
    • Success Stories
    • Forum Feedback

Find results in...

Find results that contain...

Date Created

  • Start


Last Updated

  • Start


Filter by number of...


  • Start





Website URL







Found 32 results

  1. Hi everyone, I’m staring a second round of whole 30 next week. I currently workout at home and am doing Lift4 on Beachbody on demand which is primarily strength training (with a small amount of cardio). I also do an extra day of cardio, and some yoga. I burn around 300 calories when doing the Lift4 program. I’m wondering if I really need pre and post workout meals, If I’m only burning around 300 calories (per my Fitbit). At what point should we not consume those meals? Or should I still consume those meals? When I did my first round of whole30 last year I was primarily doing cardio workouts where I burned around 450-500 calories. I did follow the meal plan template exactly and did have pre and post workout meals. Basically my concern is that I may be overeating if I consume pre-post workout meals this upcoming round, because I don’t burn as much calories with the strength training via Lift4. My main reasoning for doing a whole30 isn’t weight loss, but I am or have been working on losing weight and this is why I’m bringing it up. I tried searching for concrete info on this and really couldn’t find anything. I would appreciate any and all feedback. Thank you, Jaclyn
  2. Day 6- I made a commitment to start working out again. I worked out with a trainer for a couple of years and stopped due to finances with supporting my elderly mom and commuting an hour a day to home. for the athletes/trainers out there, I plan to just start walking 30 minutes a day. Is there anything else simple I should incorporate?
  3. Mamas - can you please share how much (portion, size, frequency) of your Whole30 meals while breast-feeding? I am an active mama nursing a 10 month old. and exercise 6x per week. - I know I'm way overdoing the nuts/nut butter and fruit but it's so easy and satisfying when I at home with a busy baby! What tools or strategies do you find helped you? The typical Whole30 meal template doesn't feel reasonable. Help, please!!!!
  4. Villanovagrad

    Day 31 - Amazing results!

    It’s Day 31 and I am absolutely floored by my results! Day 1 measurements: 191.4 lbs Waist: 35” Hips: 44” Day 31 measurements: 179.0 lbs Waist: 31” Hips: 41” Honestly I knew I lost weight but I would have never imagine 12.4 lbs in 30 days!! (For reference I am 5’ 7”) I definitely had some advantages helping me - I am allergic to tree nuts so snacking on nuts and any emergency type bars were out of the question for me. I almost never snacked and kept up with my healthy fats which I think helped a lot. I worked out about 7 times throughout the 30 days - after the first week hump I worked out for the next two weeks (3 & 4 times a week for about 45 min). The last week was super busy and I was getting sick so I was slacking. I can only imagine how much more I would have lost! I am absolutely amazed by my results, not just weight loss but my energy, mood and the sleep is awesome. I will definitely be continuing my journey!
  5. Hey guys! I'm about to start my first ever whole 30 on Tuesday! I'm super excited and anxious! I've never done anything like this before so I'm very hopeful! Ok so, I haven't been exercising lately and I've never done it routinely. I want to start finally though! I'm worried that I might like...overdue it and freak my body out by doing both of these huge changes at once! I was thinking for the first 10 days that maybe I would just go really light on the exercise? What do you guys think? Also if my exercise is planned on being light should my pre-workout food be fairly small? And if I do it first thing in the am, would it be ok for my post workout to just be my breakfast too? Or should I do a post workout meal and then do breakfast like..30 min..or an HR later? I won't always have enough time in the am to do this I think....idk..I'm probably just over thinking this whole thing. But if anyone has any advice or suggestions I'd greatly appreciate it! Thanks!
  6. Hi! The program says the pre and post workout meal cannot replace the breakfast, but what about if the workout is the first thing in the morning? In my case I wake up at 6 am and I have a 30 minute session of exercising at home [A non-equipment routine of jumping jacks + running in place + blurpees + lunges + abdominals + squads + push-ups + body extension] before having breakfast, take a shower and leaving to work. What is an ideal snack that I could have in order to get some energy for the workout and then be able to have a full breakfast in the morning? So far I've been having a small meal like: Orange juice + chicken/egg (protein) + avocado + few nuts (sometimes a banana) therefore, my post-workout meal is my breakfast, what can I have then? I appreciate any advice THANKS!
  7. I've been playing sports and working out for most of my life (I'm 26 and in pretty good shape). I've always had low blood pressure and my blood sugar fluctuates a lot, but there's nothing actually wrong with me. If I workout in the morning either on an empty stomach or with a snack before I feel fine. But, anytime I workout at night -- easy exercise or hard exercise -- I feel nauseous and weak about 30 minutes afterwards. It doesn't go away unless I go to sleep or eat a simple carb like toast and jelly and a rice krispy. Then I feel better. I've tried eating hard boiled eggs and turkey and guacamole based on Whole30 recommendations and it does not work. Does anyone else have this problem? I've had it for years but doctors never find anything wrong with me. Some days I can't make it to the gym in the morning so this frustrates me. Thanks.
  8. I'm in an exercise class that meets 4 days a week and does pretty intense sessions and some part of my body invariably cramps at some point but last night it was the worse ever. my NECK was cramping! I didn't even know that was possible. My trainer suggested that I might not be getting enough salt. How do I know if I am? I have never been a huge salt person but I do use salt in every meal - on eggs, in the food that I cook etc. I don't ever crave salt though and I'm not attracted to salty food. I don't want to add more salt if salt is not the problem (my family has a history of hypertension) but how do I know if I'm getting enough?? p.s. I'm drinking usually about 3 liters of water a day and I'm about 260 lbs. I pee all the time so I don't think I'm dehydrated but maybe salt isn't the problem but water is? Ahhh!!! *headdesk*
  9. Hey everyone! My name is Shelby--this is my second whole30! Going into my second one, I am seeing a few of the same annoyances I experienced before and I'm not sure why. Most of my questions have to do with exercise and sleep. My last whole30 was from Jan 2-Jan 31 2016. I didn't try to work out that much while doing it. After about 3 weeks, I went to the gym with a friend at 6 AM. We did the stepper for 15 minutes, and then used some machines for arms. At one point, I started to feel light headed like I was going to throw up. I never did, but I had that dizzy, light-headed, cold sweat (sorry if TMI) feeling for 5-10 mins. After that I decided not to work out until I ate grains again. Also during my first whole30, I never slept the entire night. I feel like I woke up around 3 AM almost every morning. When I was done my whole30, I didn't really stick to a strict reintroduction phase since I've never struggled with food allergies before--or at least, food never treated me badly. When I reintroduced everything I was finally sleeping better and could go to the gym without having that terrible feeling. I consistently go to the gym for an hour 3 times a week. I decided to do my second whole30 starting this past Monday, March 21st. I'm on day 3 and I went to my normal TRX class this morning and noticed I felt more shakey, but thought it was way too early for my body to be reacting to whole30 changes that way. Long story short, I almost passed out in the locker room after the class. I also woke up this morning at 3:30 AM...I haven't done that since my last whole30. I try to go to bed around 9:30-10 PM since I typically have to wake up around 5:30 AM every morning for work/gym purposes. If it helps---I'm 24 years old, 130 lbs and 5'5" I want to stick with my whole30 this month but I really need to know if this is at all "normal." Honestly, it makes me feel a little worried since I never felt very energized during my last one. I had more mental victories during my last one. Currently after the pass out scare I feel absolutely fine! Thoughts? Suggestions? Is Whole30 really for me? It would all be welcomed
  10. I am used to working out with a trainer 3 times per week with circuit training of at least a moderate to high level. The workouts are tiring, but I always get through them. I am currently on day 9, and my past two workouts have left me exhausted to the point I have had to sit down and rest during the workouts--not usual for me at all. Also, I have noticed just a general lack of energy over the past 5 days of the program. My trainer likes the idea of my new healthy eating, but she does not agree with such a lack of carbohydrates-especially on days that I am working out. Any ideas on why I am feeling so tired, and also, what I should do on my work out days to boost my energy level to get through these workouts without exhaustion? I keep waiting for the tiger blood, but I think I have sloth blood at the moment.
  11. jcoken

    I'm Back in Saddle Again

    In March of 2014 I had major foot surgery. Thankfully I went into the surgery in the best shape I'd been in in over a decade because I was not prepared for the pain and the very long route of physical therapy.. I'm an avid cyclist and I nearly missed the season that summer because I was in so much pain. I was happy to complete a few rides. That August I turned 50 and began to suffer from symptoms of menopause (sorry guys) predominately a weight gain of 15 pounds around my middle I could not lose no matter how hard I tried. That, coupled with knee and hip pain even though my foot had healed left me really unable to exercise the way I used to - weekly spin classes, crossfit, etc. Finally this past April all of my issues were pretty much solved and I began to the hit gym again and ride 50 or more miles on my bike on the weekend. BUT even thought I was exercising regularly I still couldn't lose that weight. I could tell I was toning my body but I was bloated and uncomfortable. I had never had a belly in my life (small waist with curvy hips) and now I did. I just felt like my body wasn't my own. A month ago my company sent out a notice that if we wanted to join Weight Watchers they'd pay half. So I did. In the first few weeks I lost four pounds. It was the first time I'd lost weight in over a year and a half. BUT still I could tell something was wrong because I still felt terrible. The day after my 51st birthday I decided to get my blood tested to check for thyroid and hormone levels. There had to be a medical explanation for this weight gain right? WRONG! I talked to my Doctor on Day Three of the Whole 30 and he said there was absolutely nothing wrong with me medically. Well thank goodness I started Whole30. I'm now on Day 11 and cannot believe the change. I have more energy. I'm no longer craving sweets. I looked at the Unsweetneed Almond Milk I'd use each day for my morning smoothie and realized it had all kinds of preservatives and carrageen so I switched to coconut water. The most important part? I feel like I am back in my body. I'm losing my belly. I no longer feel bloated, tired and achy. I am making sure to sleep eight hours a night AND I am exercising like I used to. There has to be some substance(s) that i am allergic to because I feel so great. While i know the Whole30 isn't about weight loss, I am looking forward to seeing the scale at the end. I don't plan on going back to my former eating habits. I am allergic to diary and gluten so do not eat those on a regular basis anyway. I think the key here for me is getting rid of eating all the gluten free substitutes that were other grain based and the sugar and sugar substitutes I was using. I have to admit though I am looking forward to a glass of wine but we'll see. I am ecstatic at this point. I'm only Day 11 but each day I feel better and better, which gives me motivation to keep going. I'm also so happy for your emails because without them I wouldn't have gotten through that first horrible week. Thanks Whole30 for giving me my self-esteem and confidence back. Can't wait to see where I am by the end of the program.
  12. I’m on day 9 of my first Whole30. The pre- and post-workout meals seem like too much for me. What do I need, really? If I run a couple of miles at about 70 to 80 percent intensity, or if I do an hour long PiYo class, again, heart rate def. not at the max, do I need that protein at post wo? Is that protein sugg only for people who are lifting, or is it for ANY exercise? What about walking? If I do an hour of walking, where my heart rate is elevated but certainly not max, do I need the post wo protein?
  13. Hi friends! My husband and I are starting our first Whole30 on April 1st and we've been planning a lot, but there's one area I need some help in. We normally do a small protein shake post-workout to recover & replenish, so I'm having a hard time figuring out some real food options for post-workout snacks. I know they are supposed to be protein + carb, but I was wondering if I could get some examples from you lovely people on what your go-to post-workout snacks are for recovery! We do CrossFit, so any of my fellow WOD-lovers, feel free to weigh in
  14. Greetings All, I am on day 24 of my W30 & need some advice. I am working on a writing project which requires a lot of sitting. To exercise I get up every so often and do swings, cleans, squats etc. For example, after writing an hour and a half I get up and do 25-30 swings and then I return to my work throughout the day. Sometimes I'll do a set of three. How do I account for this style of exercise in terms of my pre /post work out meals? Thanks! KW
  15. I m having one of those days when I just cannot satisfy my hunger. Im constantly craving sugar. Im tired. I cannot get from one meal to the next without snacking. All I can think about is food. Im on day 9 by the way. I didnt eat enough last night, went to bed hungry. Exercised this morning, fairly intense kettlebells workout and I just cannot seem to satisfy my hunger. Ive eaten way more than I usually do but stuck to Whole30 approved. I know im not really hungry, its more a craving but its driving me crazy!! What should I do? Should I just feed it but the right things or try to ignore it? What should I have done to avoid this?
  16. Is it okay to not follow the pre and post workout part of the meal template if you just do your exercise in between two normal meals? For example, on weekends I typically eat breakfast first thing and then a couple hours later will work out. By the time I finish working out it's lunch time. Is this okay? I can't imagine eating again right before my workout when still full from lunch, and then eating two meals after. I just want to make sure I'm not compromising my nutrition by skipping these meals! Thanks!
  17. Pre-Whole30 I was still getting back into shape with running, doing 10.5 min-miles with average heart rate between 145-150. Yesterday and today my workouts were awful, I'm sure it's because of reduced blood sugar. Doing 12 (!) min-miles with average heart rate 150-155 and felt like I was going to die. Wondering why my heart is working harder, is it because it has to pump more blood since the blood sugar is lower? Suggestions, please? Day 3 breakfast 2 eggs 1 banana 1 smoothie - (spinach, pineapple, pear, maca powder) - I know these are not recommended, but did to raise blood sugar before running lunch 1/2 avocado 3 oz. turkey breast 1/2 c. cauliflower 1 cup romaine lettuce 1/4 c. homemade salsa 6 cashews snack 12 cashews sugar snap peas with sunshine sauce (sunflower butter and coconut milk, primarily) dinner 4 oz. tuna steak asparagus 1 c. strawberries Day 4 (today) breakfast sweet potato quiche (sweet potato + eggs) 1 smoothie (spinach, pineapple, blackberries, nut mixture) - again to raise blood sugar before working out
  18. chelle1984

    Physical Transformation

    So I started my whole30 journey on Nov 5th, so it hasnt even been a whole month yet. I am currently overweight but even when I was at my smallest and I thought in the best shape it was really hard for me to run. Ive never been a runner....I HATE RUNNING. I can't even remember a time when I could run longer then 5 mins. I was at my apartment gym the other day and was forced to use the treadmill, I thought what the heck ill try running a little. I ended up running for longer then I ever have, and then the next day I ran a whole mile without stopping. This may be nothing to most people but it is AMAZING TO ME! Also my knees use to hurt really bad when I ran and they don't anymore. I am just shocked by what changing your foods can do for your physical self (not just weight loss) SOOO happy!! I just had to share
  19. Question On using the carb curve while pregnant. I am newly pregnant, and about 20-30lbs overweight. I am following an overall lifting program along with 4 days of yoga. If I look at the carb curve I fall into the not necessary level, but I am wondering if that is different now that I am pregnant. I am so "afraid" of starchy carbs because I really don't want to gain a ton of weight, but don't want to burn out either. I would love any thoughts- thanks!!!!
  20. My wife and I have done one whole30 so far in January-February of 2014. We rant and rave to who ever we can about how amazing it was. The benefits we experienced physically, mentally and hormonally were life changing. We vowed, then and there, to do at least one per year until we die! We recently made the decision to thru hike the Appalachian Trail starting in March of 2015, something we have wanted to do for many years and want to accomplish before starting a family. It is about 2,200 miles long starting in Georgia and ending in Maine. Typically you're burning about 3000-6000 calories per day when hiking through the Appalachian Mountains as the terrain can change drastically from flat to straight up a mountain very quickly. If you are thru hiking you will likely be on the trail for 5-6 months with a few "Zero" days (days off from hiking) every month for stopping in towns for resupplying your pack, doing laundry, etc... The typical hiker's diet on the trail is about as far from whole30 as you can possibly get, consisting of easily prepared, cheap and lightweight meals that are basically carbohydrate bombs. Things like mashed potato packets, ramen noodles, pasta sides, dehydrated prepared meals, peanut butter, tortillas and snickers bars are in most thru hikers packs... Woof. After first-hand experience of noticing more mobility and less inflammation when cutting out grain, sugar, dairy, etc. while on the whole30, I cringe at the thought of feeding my body that type of stuff AND expecting TOP performance, putting in 15-25 miles per day for 5 months. Now, we're obviously not going to be able to do any sort of whole30 while backpacking. I know this. I highly doubt that some of these small Appalachian towns have grass fed or organic anything. That being said, we want to stay as healthy as possible while on the trail and we plan to send ourselves "mail drops" along the way every week or 2 with stuff that would be impossible to find anywhere out there. I would love to hear suggestions of healthier options that would be light, packable, and could possibly last up to 3-7 days on our backs.
  21. I'm on day 7 of my first Whole 30. I have been going to a high intensity boot camp style class & lifting weights for several months. According to the timeline, it's normal for workouts to be tough at this point. I told my trainer today, and she suggested that I eat a Larabar or carb before exercise. I know this isn't Whole30 recommended, but my workouts have been suffering since Day 1 and my muscles are more easily fatigued. It makes sense to me that my body needs some carbs to fuel an intense workout. I've been eating sweet potato afterwards, and I immediately feel soooo much better. I'm also worried that I will lose some of the muscle I've worked so hard for if I'm not able to give it 100%. Should I add some carbs pre-workout or stick to the protein only and my body will get used to it?
  22. Hi guys, I am currently finishing up day 11 of my first whole30! I will admit now I have cheated in ONE area....the dreaded scales. I stepped on them this morning and I am pretty much the same as when I started. I am 5'3 150lbs and am finding these last 10lbs very very stubborn. I know that I am only a third of the way through but I can't stop that niggling feeling in my mind. I want to be healthy and finish this journey, it is just hard not to think about weight and my expectations in that area! I currently do Body Pump 3 times a week and a combat CV class 3 times a week, and have been doing for a long time now. Reading some of the comments on this forum, I have now thoroughly confused myself with the idea that working-out too much is counter-productive! Anyone able to offer some advice on this? Secondly, regarding the fats on the Whole30...I think I am eating too much of it! An average day usually consists of: Breakfast- 3 eggs scrambled in some ghee, and some smoked salmon Lunch- A big leafy salad with 2 home-made scotch eggs from 'Well Fed', with olive oil and balsamic vinegar Dinner- Ground beef in a tomato based sauce with mashed cauliflower and green beans, cooked in ghee. Snacks- random handfuls of coconut flakes throughout the day Any advice or reassurance would be greatly appreciated!
  23. I am just wondering what some of you whole 30'ers out there like to do for your exercise. I JUST ran my first marathon, glad that's over with so I don't have to do it again, hah no I actually enjoyed it but man seriously who has time or wants to go for a 3 hour run on a sunday...NOT ME!! I love the results from lifting, as I want to lose fat and get some definition, but I always get overwhelmed at the gym and which muscles to workout and how to separate my workout days etc. thought about yoga since im rather tightly wound ( whole 30 should help though because I also decrease my caffeine consumption) but I am just wondering what other people out there like doing or what exercise routine they are in.
  24. HELLOOOO all! Been checking out this site for pretty much the entire day and I keep finding more and more great stuff!!! Tomorrow will be day one. scared. I am a pretty healthy person. but I can already feel myself getting overwhelmed with the whole paleo thing. The idea of NONE of something freaks me out. I have been looking up tons of recipes which is why I think im overwhelmed. Im horrible at keeping things simple. im thinking for the first week I will just eat very basic meals. A few questions! I am training for a marathon. I read about the PWO meals. So does that mean on days I run 5 to 15 miles and or lift-Have an extra snack before AND after??? are we only supposed to have 3 meals no snacks?? Also- I work in a hospital and my days are LONG 7 am to 7 pm Im very worried about when to eat my meals, the times. and should I have snacks?? I leave my house at 630 am and get home around 8 pm Im sorry if these questions have been asked before. Theres so much info on this site I may not have stumbled upon it yet. But if you have any ANYTHING to tell me, offer me, guide me, its all welcomed!
  25. 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?