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:

Lose It!

https://www.loseit.com/

My Fitness Pal

https://www.myfitnesspal.com/

NIH

https://www.nhlbi.nih.gov/health/educational/lose_wt/eat/calories.htm

Dr. Weil

https://www.drweilonhealthyaging.com/hya/ecs/a/home_ns.html;jsessionid=EEA3B48D58574598A1C34EF010FCC125

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!):

POPSUGAR Fitness

BodyFit by Amy

Yoga with Adriene - free stuff on Youtube and not free App in App store (great stuff ! this is doc's favorite)

FitnessBlender

Workout Apps

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

Sworkit

Freeletics Bodyweight

Daily Ab Workout

Fitstar Personal Trainer

Daily Yoga

StretchIt

Start Stretching

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"Discipline Equals Freedom, Field Manual"

by Jocko Willink

an 'in your face, get over yourself -amazing book of inspiration'  enjoy doc

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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.

http://www.uptodate.com/contents/causes-of-rhabdomyolysis?source=outline_link&view=text&anchor=H31734801#H31734801

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.

https://www.cdc.gov/physicalactivity/basics/measuring/heartrate.htm