Sometimes when I exercise while I'm recovering from a cold or just feeling run down, I feel like it actually helps flush things out of my system and I feel better... but I don't know if that's backed up by any science. I'd say if you start your workout and feel a bit energized 10 minutes in, you're probably good - otherwise, if you're just feeling tired and awful, I'd give yourself a break. Sometimes I find the recovery-type workouts, or restorative yoga, are perfect for when I'm not feeling great or am sick.
I've noticed that sometimes when I should get an achievement, I don't. For example, I've shared a workout on twitter, but I didn't get the sharing achievement. I've also watched a workout video every day for a week, and didn't get the dedication 1 achievement.
I'm not obsessed with achievements or anything, and mostly am just happy I can access all the videos with no problems, but the achievement system is fun and I'd like to know if others are experiencing this problem, and if they've found a way to fix it. Anyone?
I wish there were more yoga videos too! I am really hoping that over time they will add some more flows, as I absolutely love the ones they have already. I don't mind doing them multiple times, but I do supplement with a different website that streams a lot more yoga classes so I can get some variety and not get bored.
I actually usually err on the side of taking fewer vitamins - if you're eating a healthy diet, you should be getting the vast majority of what you need from your food. I look up some of the requirements for the more "important" vitamins - in my case, I judge those to be calcium, iron, and a few others - and if it doesn't seem like my diet will provide them on a regular basis, I supplement on days I feel like I might need a boost for one or more of them. Thus I own a lot of very specific vitamins and fewer multivitamins. ;)
That said, some vitamins, like C, are water soluble and I never worry about getting too much of them as long as I'm staying hydrated. Hope this helps - it's all very specific to your diet and what you're comfortable with!
Well, you said quick, easy, and healthy, and did not specify delicious, so here are some of the things I eat:
- Plain non-fat yogurt with flax, chia seeds, wheat germ, oat bran, whatever I feel like sprinkled on top
- Egg whites (I buy them in the cartons now so it's REALLY fast and simple, but I used to separate the egg yolks out manually)
- Oatmeal w/ milk, nuts, fruits, etc.
- I often take some frozen chicken breasts and stick them in the oven on a non-stick pan and defrost/cook them on a fairly low heat. I throw some pasta on the stove, or rice in a rice cooker. If I can't take the blandness, I throw on some salsa, hot sauce, or whatever's handy.
- Frozen veggies are quick and super easy and I always have quite a bit of them each day.
- LENTILS. They are SO EASY and SO NUTRITIOUS. I eat them every day - toss in some onions and curry powder, or chili powder, or just experiment till you find something you like. They're so cheap and I can just throw a whole bag of them on the stove and simmer them for a bit and I get a delicious healthy meal that lasts a few days.
- Salmon is amazingly easy. I just wrap it in some tinfoil and make a quick healthy sauce from whatever I have on hand: garlic, spicy brown mustard, lemon juice, dill, parsley). Spread the sauce on the raw salmon, stick the tinfoil in the oven and you're done. Too expensive for me to do it all that often, but it's one of my favorites. I assume tuna steaks would be similarly easy.
Those are some of my daily staples... hope this helps!
I really love the unsweetened Silk coconut milk.
Lucky charms. I have no clue why.
I think during the ignite phase you are not supposed to eat bananas due to the high sugar content - but after that 21 days the rules loosen up and bananas are fine in moderation.
Bananas are very high in natural sugars when compared to some other fruits - certainly not objectively bad for you at all, but I guess not in line with the philosophy of the ignite diet which seems to try to keep sugars extremely low. Just because the diet categorizes them as "sugar" doesn't mean that's all they have to offer though! They're very high in potassium, and also have fiber, other vitamins and minerals, etc. I think the creators of ignite are just trying to encourage you to get those things from lower-sugar sources.
When I use some of the modifications, I get much closer, though I don't think I've maxed out any yet!
Hmm. Those are not places where I normally get too sore after a workout, so it's good that you're paying attention. Typically, for a really good workout when I've been working out regularly, I'm sore for about 2-3 days (with the third day being noticeably better than days 1 and 2). If I haven't been working out that regularly, I still start to feel a little less sore by day 3, usually, but sometimes the soreness can linger. If it feels like it's not completely muscle soreness, especially with your knees, I would try to do some of the recovery workouts and stretching and be very careful until you're certain you're just building up rarely-used muscles rather than doing damage.
It depends on so many things! For me, I noticed more definition in my arms after about 2 weeks, more toned legs after 4 weeks, and that I was losing weight around my middle after about 6 weeks. It'll really depend on how you eat, what kind of workouts you do, and your general metabolism. Good luck!
I also travel a ton and have the same issue. I make sure to always stay in a hotel with a kitchen, and then I stock up on a few basics (some hotels will even shop for you! Marriott's Residence Inn gives you a list you can fill out and they'll deliver it to your room.) This was a lifesaver for me.
As far as restaurants go, if you have self control I think Chipotle is actually a really good option - their veggie or chicken options (with no cheese/sour cream) are decent health-wise (although high in sodium). Subway is another go-to for me. Sushi, while expensive, is another great option...
I am a huge fan of tea - and a good friend of mine recently replaced coffee with Mate tea (supposedly it has the same caffiene as coffee) with great success. I've read that Mate tea gives you the energy boost without the jittery feeling that coffee gives. I don't drink coffee myself so I can't really compare, but I do really enjoy Mate tea, and it comes in some really delicious flavors! Could give it a try and see how it goes. :)
I have not been able to find a way to do this either...