Ok i've just made this up:
International Coaches Day (more here)

but it seems that with mothers day and fathers day and yada yada, it's a great thing to acknowledge mentors, coaches, instructors - the ones in person or at a distance - who inspire us.

So how about it?

let's name the folks who've inspired us.
As this is year 1, i'm starting with a very foundational inspiration in my acknowledgements - clarence bass.

Who's yours and what are 2 things that did it?

mc

I'm pretty sure it was on John Berardis Facebook page he was stating in a video on some morning news program that berry's can reduce Muscle Soreness. :thinking: If so what particular types of berries?/ How exactly does that work?

Hi

Does anybody know if I can purchase greens+ online in the UK, a link would be appreciated if possible

Hi everyone,
First question from a newbie here. I've got some conflictiing information from PN written literature here and need some clarification.
The supplement handout states 1 gm fish oil per 1% body fat for two weeks, than cut dosage in half. Maximum 30 gm per day
The literature in the PN resource materials I ordered states 3 gms per day.
I'm 61, my weight is 160, but my body fat is a whopping 38%-yikes!
Should I actually be taking 30 gm fish oil per day for two weeks?
I have an extreme aversion to liquid meds-( I gag) and am petrified the flavored fish oils taste fishy. Am I really supposed to take 30 pillls a day? Please advise. I'm hoping to start my new PN eating plan tomorrow with incorporating two habits into my daily routine. Thanks guys....

I'm not sure where to post this. I frequently (before LE as well) have excruciating leg cramps at night. Not just in the calf, but often in the front going all the way down to the top of my foot and toes. Last night I got them in BOTH LEGS AT ONCE. Omg, omg, omg. I have read its a sign of dehydration and also potassium deficiency. Does anyone know? I don't know what foods have it other than bananas. I was not dehydrated at least I don't think I was...

Sometimes I think it has something to do with my shoes, that my toes will cramp up. I don't wear heels but sometimes to wear pointy flats for short periods.

I walk steep hills a lot.... For what that's worth.

Suggestions? Wisdom?

Hey guys I jus ordered my PN V3 but while I'm waiting wondered could I get some guide lines to follow.
I have been working off a nutritional format of no starchy carbs thru out the day, and then starchy carbs with dinner (sweet potato or brown rice ) I train once during the day and once in the evening mon to fri.
My evening training session of mma is pretty intense, aside from my post workout shake (which is made up of scoop of protein 40 g 35 grams brown rice flour 35 grams fructose 1 spoon ful of flax seeds) should I be eating more starchy carbs before bed??

Really enjoying being nosey reading thru all the threads :-) loads of info to take in

Hey guys,

Im posting to get some advice. Im a 22 year old who has been a big fan of PN for a while now.

I love the body, and want to go to school to learn more.
Im trying to decide what i want to go to school for. Im thinking i might want to go to medical school down the road.

The only problem is the school that is most finically responsible for my undergrad only has openings in the biochemistry department not in Bio. Not quite sure i have what it takes.
Trying to decide what to do any insight much appreciated.

just read dr. berardi's awesome book on IF (intermittent fasting):

http://www.precisionnutrition.com/intermittent-fasting

doubt this will get his attention, but does anyone know why he completely omitted fruit from his meal plans and only ate starchy carbs and veggies?

just really curious..

thanks.

I was wondering if there have been any updates/changes to the original GSD?

I have done a forum search and looked at some of the posts and it doesn't seem too different from the original.

Has anyone experimented with a different approach and/or changed a thing or two to see better results, etc?

Thanks for your time,
GE

I don't do dairy and many of the shakes call for dairy products. Can I substitute unsweetened coconut milk? Is it a 1:1 conversion?

Does anyone know where I can find this book "Ultimate Back Fitness and Performance" by Stuart McGill? I'm located in Sydney, Australia and can't find it anywhere but Amazon where it's quite expensive, esp with shipping factored in.

As someone recovering from a herniated disc I am really interested in tracking down this particular book.

Thanks, Jay :-)

Commentators s(like this one) seem to suggest that this study shows that a low fat high grain diet results in fewer hot flashes


i'm not sure, reading the study, that that's the case, but i'd be very interested to know about gals' experience here or awareness of clients

from the study:

So is it a fat type ratio that may be off? lacking omega 3's? super high omega 6 ratio?? or just "fat"

anyway, food for thought -- your experience/knowledge?

m.c

Hello PN followers. I would like a little input on whether I am starting my new client off with the the right amount of exercise. Some brief background on her past training. My trainee is a female, 5'3, 33 years old and 227.5 lbs. We are starting with the 10 Habits. Only one habit for the first two weeks, though (veggies with each meal). Surprisingly, she likes to run- a lot! Within the past year, she has ran a marathon, a couple of 10k's, and two half marathons. Based on the information she supplied on her Comprehensive Client Information Sheet she ran for approximately 50 minutes on Monday and Tuesday, strength trained for 45 minutes on Wednesday, ran for 45 minutes on Friday, and ran plus strength training for 120 minutes on Saturday. My new plan is as follow:

Sunday- yoga
Monday- Strength training 40 minutes + Anaerobic intervals
12 minutes
Tuesday- Active rest- outdoor walking 20-30 minutes
Wednesday- Strength training 40 minutes + Anaerobic intervals
12 minutes
Thursday- Complete rest- day off
Friday- Active rest- outdoor walking 20-30 minutes
Saturday- Strength training 40 minutes + Anaerobic intervals
12 minutes
If I calculated this correctly I think I whittled her past weekly total training time from 5 hours and 20 minutes to about 4.5 hours. My reasons to reduce her weekly training for now was to reduce stress. She works in a Human Resource office, she wants to loose body fat, she isn't happy with her appearance, and she has a sick family member. I also told her no running until it's time to train for a marathon, July this year. I suggested walking for active recovery and additional stress reduction. The anaerobic intervals will be creative like body weight circuits, kettlebell circuits, strongman circuits, etc.
I feel like this is a good routine. Of course, we have to give it several weeks with bi-weekly measurements to see if this ideal for her. Again,any suggestions are welcomed. Oh, she is healthy. Thanks.

I posted on here a while ago about health problems I've been having. I've been fairly sick the last few years of my life and doctors haven't been able to figure out why.

A couple months ago I finally figured it out, I have congenital hyperinsulinism. This means that my blood sugar drops dangerously low when I eat protein or exercise. Working out and eating healthy is not only a very important part of my life, it's one of the most enjoyable parts of my life as well. This news has been devastating to me.

However, I am determined to keep going. As long as I can get up out of my bed every morning, there is nothing that's going to stop me from doing the things that I love to do.

The first month I ate an extremely low protein(10-20 grams/day) high carb diet, with little exercise, and all my symptoms and health problems were alleviated, and I felt normal for the first time in four years. Since then i've been trying to eat a more balanced diet with exercise, but its been tough.

I'm currently trying to get my health insurance to send me to the states to receive further medical help as there is not much help here in canada, and i don't have the funds to do it myself. So in the meanwhile, i'm trying to find healthy high carb and medium-low protein meals, and if anyone has any suggestions or ideas that would be amazing. The only other diet restrictions i have is that i'm allergic to soy and most nuts. Thanks!

Exploring what DOMS can teach about movement

at least teach me:
a four step process for sense making movement including
two really counter intuitive Things To Do to work through DOMS - safely.

will be keen to hear if you make use of it and what you find.

best
mc