Calorie Tracker and Healthy Meal/Diet Suggestions
There are a ton of options for counting calories, but here are a few examples of online resources:
My Fitness Pal
At Home Exercise Workouts
Here are a few online video channels on YouTube that offer free workouts to do in the comfort of your own home (no gym membership required!):
BodyFit by Amy
Yoga with Adriene - free stuff on Youtube and not free App in App store (great stuff ! this is doc's favorite)
The electronic world offers tons of options for workout motivation that you can have on the convenience of your smartphone! User preference will dictate which App is your favorite, but here are some examples:
Nike + Training Club
Daily Ab Workout
Fitstar Personal Trainer
"Discipline Equals Freedom, Field Manual"
by Jocko Willink
an 'in your face, get over yourself -amazing book of inspiration' enjoy doc
below is a reason to be careful and go slowly when starting an exercise program.....
Nontraumatic Exertional Rhabdomyolsis
If you are a person that is working out too vigorously, please realize that it is a good idea to have some nourishment before you work out to prevent complications such as rhabdomyolysis.
Infertility and Diet
Within the design of a woman’s body is the mechanism that if you are too fat or too thin, menstrual periods become messed up or stop. This makes getting pregnant difficult or impossible. It is a good plan and allows women with a healthy amount of body fat to conceive easier and gives the baby an optimum environment to develop well.
Kort, Jonathan D., et al. “A Retrospective Cohort Study to Evaluate the Impact of Meaningful Weight Loss on Fertility Outcomes in an Overweight Population with Infertility.” Fertility and Sterility, vol. 101, no. 5, 2014, pp. 1400–1403., doi:10.1016/j.fertnstert.2014.01.036
Target Heart Rate
We have written on our website target heart rate averages, but you can find your target heart rate for your very specific age by using a helpful equation, such as the one on the CDC's website.
Martha Stewart Living Omnimedia, Inc. (2010) “Stuffed poblanos in chipotle sauce” Power Foods: 150 delicious recipes with the 38 healthiest ingredients (pg 240) New York: Clarkson Potter