Fiddleman

70 per month? That is not too bad considering average cost is considerably higher. My dues, for example, are 150 a month. You get essentially a PT when working out.

I hope it stops soon too.

Yup, premier shakes are very good, especially when chilled in the fridge. My wife and I have one every morning. Woe is the day when one of us forgets to restock the fridge with the shakes. And there was much gnashing of teeth. Lol. I have just switched to a new post workout shake today called Hydrobuilder from Optimum Nutrition. It has 30 g of protein plus a ton of other good ingredients for protein synthesis (aka building lean muscle) such as 13.5 g bcaa complex, 5 g beta alanine, 5 g creatine and 2.5 g betaine. The reason I switched to this one is I read a ton of good reviews on it from people who were taking Syntha 6 (that was my previous goto post workout powder). One of the main reasons I switched is also because of a big reduction in sugar carbs. Syntha 6 was a good powder and served me well for about a year.

I have often wondered about this. Is there a way for users to change titles on threads they have started?

Clicking on a BP post link from another post will open that as a web page request to the BP web app instead of the BP mobile app. This is kind of weird (and annoying?) for the post reader. It would be better if the mobile app could be a little smarter about keeping the user within the mobile app context when clicking on a link to another BP post, even if that link is initially directed at the web app. Maybe this is something the mobile app can "fix" during a post composition or post editing flow by analyzing the link as the post is being read and accepted by the system. If it is determined to point to another BP post, then translate to an internal linking uri that the mobile app will understand. Maybe it is implemented as a special WIKI tag, depending on what underlying authoring language BP uses when persisting a user post. Useful?

I think you mean grams and not mg. 30 g of protein is about the maximum a woman of average height and frame performing an average amount of activity can absorb in a 2-3 hour period. For men, this number is 40 g. My suggestion is to shoot for the optimal amount if you can. Clearly, someone who is a week out from surgery will still be thinking about drinking 2-3 ounces at a time, but someone who is 5-6 months out can start to think about optimizing their protein supplementation for best results. You can really start playing with higher protein numbers the more active you are, especially if you are looking to put on lean muscle growth.

Good tips. I think I had a serious patience issue when dealing with yoga, especially the slow classes like vinyasa flow. I am probably more flexible now then when I tried yoga out at the beginning of 2013. I do some variations on yoga every day for my mobility section of cross fit 20-30 min). Movements like pigeon, Samson and couch. I like the pigeon because it gets the crankiness and creakiness out of my hip abductors. Hold those for like 30 seconds with my leg bent under my chest, forehead on the ground, hands stretched out in front and hips flat against the floor. It helps when I have some large number of squat lifts for the day or box jumps. I just have memories about not being so flexible a year ago and having to endure an hour of yoga was tough for me. Perhaps I should give it a try again, now a year later, if it will indeed help and I don't get frustrated with it.

excellent. I am glad to have you in the challenge.

Still feeling ugly this morning. I have vowed to myself to eat clean this week and detox my system. Stay away from sugar!!

I am pretty content that the formatting is working fairly well on composition of new threads or new posts within a thread. Thanks! A minor issue I found is that when formatted content is copied into the new post it looks right, but there appears to be extra new lines when the thread is refreshed in the rendering of the content. This is not a big deal to me and would have a low severity. I would much rather get the right number of new lines or extra new lines then no new lines (as was happening when I started this thread). Here is an example. I copied the following text into this post: Metabolic Conditioning - builds capacity in each of three metabolic pathways, beginning with aerobic, then lactic acid, and then phosphocreatine pathways. Gymnastics - establishes functional capacity for body control and range of motion. Weightlifting and throwing - develop ability to control external objects and produce power. Sport - applies fitness in competitive atmosphere with more randomized movements and skill mastery. There are no blank new lines visible in the content when the text is in the edit area of a post. However, in the rendered view, there are new lines. I am also looking forward to when the edit post "collapse new lines" bug will get fixed with a new version of the app in the iOS store.

Cross fit definitely has cardio, but they call it metabolic conditioning. It is a bit like HIIT in that it really trains and pushes your cardio response in terms of stamina and endurance. The metabolic conditioning (or met cons) workouts tend to be short. Most workouts are between 10-20 minutes, but some are even shorter (a good Fran workout time may be 4 minutes or a Tabata style workout might be 8 minutes) and some are longer ( average filthy 50 time would be about 30 minutes, I do it in about 23 minutes). The length of a met con workout, if the workout is for time, depends on how fast you are which translates into how fit you are while paying close attention to good form and movement for a set of core competences. Each workout tests the following list of core competences: Metabolic Conditioning - builds capacity in each of three metabolic pathways, beginning with aerobic, then lactic acid, and then phosphocreatine pathways. Gymnastics - establishes functional capacity for body control and range of motion. Weightlifting and throwing - develop ability to control external objects and produce power. Sport - applies fitness in competitive atmosphere with more randomized movements and skill mastery. There is always room to improve any one of these areas no matter where you are at in your fitness journey.

Somatics looks rather interesting. I am going to research that some more and see how it differs from yoga.

Here is a video from Reebok that defines Cross fit in a very practical manner: http://m.youtube.com/watch?v=NoFlNa6B9fo It still motivates me today after being an active cross fit guy for almost a year now. I enjoy Cross fit not only as an incredible rewarding workout experience, but also as a community of friends to grow with. You will get to know your Cross fit buddies quite well as you grow together. It is quite different from the typical gym experience and is more like working out with your squad (military, fire fighting, police, etc) or with your sport team (football, soccer, baseball, etc). You will feel a real sense of belonging after a while with the people you work out with. Everyone will come from different backgrounds and have different levels of athleticism and experience, but they are are there doing the same workout together. Those that finish earlier will cheer on and motivate those that are still finishing. Any workout can be scaled to whatever your current stare of fitness is at.

Anyone want to do a pull-up challenge with me during January-February 2014? I found the following link: http://www.50pullups.com This looks practical enough to work through the month. You progressively work your way up to 50 unbroken strict pull-ups. A strict pull-up is all upper body and grip strength. I anticipate this might be a 2 month challenge to complete the program defined on the linked page based on number of cycles and rest days. I can do about 5 strict pull ups in a row and about 10 in a row if they are kipping. I would like to do 25 strict in a row and 100 kipping in a row. Kipping pull-ups are more about timing and coordination rather then raw upper body strength, but still require good grip strength which translates into strong forearms. It would be great to have some folks participate so we can motivate each other. I still dread the thought of a cross fit workout that calls for sets of 40 pull-ups over a couple rounds (had one last week). I want to enjoy doing pull-ups. Even if you think can't do a pull-up this is still the time to jump in and take on this challenge. It is for anyone who has some desire to get better at pull-ups and looking to build a strong upper body. Go ahead, try the challenge. You will come out the other end appreciating the fact you made it. It will be hard, but totally worth it.

I am going to take back my statement above about sugar not affecting me. My wife and I hosted a huge cookie decorating party today for extended family. There was a ton of sugary food (and non sugary food) from frosted cookies to home made marsh mellows to homemade almond roca to home made candied pecans to gourmet chocolates to... Trying one thing led to another. I sampled it all. Oh I was so naughty ! anyways, I was not feeling good afterwards and went to lay down. I was sweating, very warm, heart was racing and I was overly lethargic. I promptly passed out and napped for a couple hours. When I woke up my whole body ached. I mean really ached deep in the muscles. I started drinking water because I thought that might help due to a dehydration effect from the sugar (or some other anatomical process). It did. After about 45 minutes the aches are diminished. My body must not have liked that sugar rush at all (insulin response through the roof?) after eating fairly strict paleo for almost a year and not having any real sugar amounts from food since pre surgery (1.5 year ago). I don't think I will be doing that again nor will I eat much sugar again if I can help it. That did not feel pleasant at all. Definitely an overdose of sugar. Almost like the effects of drinking alcohol to excess and passing out. I have never done that, but I imagine the process would be about the same as sugar is a drug as alcohol is a drug to the body. Not meaning to derail others from enjoying their xmas parties. I just wanted to share what happened for me in case it helps someone.

I've always been a wimp about trying an actual ice bath. The closest I have gotten to it is the coldest I can set my shower to. It starts giving me a headache after more then 5 seconds on my neck, upper back and shoulders. It does seem to help temporarily. Pragmatically, how does one have enough ice to take a daily ice bath? Well, perhaps not daily but often.

There are several ways. You can use calibers, a scale, a body pod, or being measured in water. The first is the most practical if you know how to measure it or someone who can do it. Some home scales measure body fat, but they may be off +-5%. I use WW scale and it does have body fat as a measurement, but I do not put much stock in it for accuracy. Your surgical center might have an industrial strength scale that can read body fat. Mine does. It is better than a home scale, but may not be as accurate still as the other measurement tools. Body pod and water measurements are very accurate, but tend to be very pricy as a means to measure body fat except if you are wealthy to do it often or have a special occasion (perhaps reaching goal).

I like that the Treat your own XXXX books are cheap. Thanks for the suggestion. I tried yoga for a while several months ago, but my body did not enjoy being twisted into pretzels or being held in uncomfortable positions for extended periods of time. Tried to give it a chance. Maybe things will change in the future.

I remember my first Christmas as a post op. It was 5 months out and nothing sweet perturbed me, in any way. It was so easy. I could sit around people, parties and xmas time food, yet utterly lack the desire to eat any food that was off " the plan." So easy I tell you. Fast forward to this Xmas and it is a much different story. We host parties. That is who my wife is. It is so easy to grab a small piece of home made almond Roca, a home made this or a home made that. My desire for sugar and salt comes alive. Granted I only have eaten about 100 calories extra this weekend of Xmas part food (big party last night too), but I am quite surprised at what difference a year makes. I reached goal at 7 months, about 10 months ago. I have been able to eat my paleo friendly diet without too much effort since then, but, man, this Christmas has been so much harder as a vet. I am sure come Monday things will be fine again, once back on the eating plan and back to the cross fit workouts (today is my rest day). I am going to need to be careful when tempted around holidays. It is not about weight gain (working out keeps me fit), but more about being disciplined, about being in control of my motivations and my goals. Things I should have responsibility over. How has your Christmas time been? Do you get these holiday lapses? What are your strategies when you are around parties (either hosting or attending) and your vet mind starts tricking you ?

ha! I didn't know elves had big white beards. You are almost like an elf in training for the big man's job (Santa that is) in this photo (an interesting movie idea I am sure has not been done yet). All in all, good job at running the 1/2 after your major surgery and so soon. I am sure most could not do that.

yes, they weigh the same, but 2 lbs of muscle read in scale weight may in fact be 2 lbs of fat loss and 2 lbs of lean muscle gain. I know it would be hard to quantify that statement without real measurements from a body pod or more practically with a decent pair of calipers (a professional might be needed to use correctly). Scale weight is almost the last measurement of success to focus on, especially when trying to gauge the success of a hard core workout routine like Insanity (or anything that really pushes your current level of fitness). It will take a while for the net effect of increased fitness to result in visual feedback on a scale LED screen. However, the increased confidence gained from more precise coordination, stamina, strength and increased cardio capabilities will be noticeable after a few weeks of starting. Focusing on the long term changes will certainly be harder to internalize, but the net results, will last a life time and carry you up into new heights of potential. And the sky becomes the limit to your potential when you have an mentality align with authentic and internal measurements of success.

That is very impressive what you have done and are planning to do. Very motivational! Love the NSV.

New lines are preserved on composition of a post. However, they are removed on edit of a post.

Test of content on line. 3rd line. 5th line.

Still cannot get basic formatting like new lines to work when composing a post. Then when I update a post, all new lines are lost. Can this get fixed? It is pretty low hanging fruit as far as bugs go. I checked for an update on Bariatric Pal in the store and did not find one. I am on latest. It doesn't work on my razor 2 phone either. I wish WYSIWYG support exists and minimally text formatting would be preserved. Help?