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tdee calculator
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orthorexia: just another buzz word? an eating disorder?
what do you do? part 2: powerlifting
technology update
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the squat
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the dark consequences of orthorexia
causes
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good food/bad food dichotomy:
fad diets:
where to go from here
the squat
bench press
deadlift
fitness tracker: polar loop 2 activity tracker, black
food tracker: mymacros+
headphones: powerbeats2 wireless, active collection – blue
what have you guys been using?
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tdee calculator http://www.barbellsandbeakers.com/2016/10/26/tdee-calculator/
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october 26, 2016 http://www.barbellsandbeakers.com/2016/10/26/tdee-calculator/
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new e-book! http://www.barbellsandbeakers.com/2016/09/27/new-e-book/
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september 27, 2016 http://www.barbellsandbeakers.com/2016/09/27/new-e-book/
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read more > http://www.barbellsandbeakers.com/2016/09/27/new-e-book/
orthorexia: just another buzz word? an eating disorder? http://www.barbellsandbeakers.com/2015/03/27/orthorexia-just-another-buzz-word-an-eating-disorder/
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research has shown http://www.ncbi.nlm.nih.gov/pubmed/25808854
national association for eating disorders https://www.nationaleatingdisorders.org/orthorexia-nervosa
popular websites http://dailyburn.com/life/health/orthorexia-nervosa-eating-disorders/
the clinical basis of orthorexia: emerging perspectives http://www.dovepress.com/the-clinical-basis-of-orthorexia-nervosa-emergingnbspperspectives-peer-reviewed-fulltext-article-ndt
courtney d http://www.barbellsandbeakers.com/author/admin/
march 27, 2015 http://www.barbellsandbeakers.com/2015/03/27/orthorexia-just-another-buzz-word-an-eating-disorder/
fat loss http://www.barbellsandbeakers.com/category/fatloss/
nutrition http://www.barbellsandbeakers.com/category/nutrition-2/
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orthorexia http://www.barbellsandbeakers.com/tag/orthorexia/
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read more > http://www.barbellsandbeakers.com/2015/03/27/orthorexia-just-another-buzz-word-an-eating-disorder/
what do you do? part 2: powerlifting http://www.barbellsandbeakers.com/2015/03/15/what-do-you-do-part-2-powerlifting/
courtney d http://www.barbellsandbeakers.com/author/admin/
march 15, 2015 http://www.barbellsandbeakers.com/2015/03/15/what-do-you-do-part-2-powerlifting/
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technology update http://www.barbellsandbeakers.com/2015/02/04/technology-update/
polar loop 2 activity tracker, black http://www.amazon.com/gp/product/b011o0kxgu/ref=as_li_tl?ie=utf8&camp=1789&creative=9325&creativeasin=b011o0kxgu&linkcode=as2&tag=barbellsandbe-20&linkid=w2ugcdtq2u2othmq
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courtney d http://www.barbellsandbeakers.com/author/admin/
february 4, 2015 http://www.barbellsandbeakers.com/2015/02/04/technology-update/
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tdee calculator http://www.barbellsandbeakers.com/2016/10/26/tdee-calculator/
new e-book! http://www.barbellsandbeakers.com/2016/09/27/new-e-book/
orthorexia: just another buzz word? an eating disorder? http://www.barbellsandbeakers.com/2015/03/27/orthorexia-just-another-buzz-word-an-eating-disorder/
what do you do? part 2: powerlifting http://www.barbellsandbeakers.com/2015/03/15/what-do-you-do-part-2-powerlifting/
should you count the calories in fruits and vegetables? http://www.barbellsandbeakers.com/2012/07/04/should-you-count-the-calories-in-fruits-and-vegetables/#comment-882881
does your metabolism ever recover from having an eating disorder? http://www.barbellsandbeakers.com/2012/07/04/does-your-metabolism-ever-recover-from-having-an-eating-disorder/#comment-882503
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does your metabolism ever recover from having an eating disorder? http://www.barbellsandbeakers.com/2012/07/04/does-your-metabolism-ever-recover-from-having-an-eating-disorder/#comment-881202
does your metabolism ever recover from having an eating disorder? http://www.barbellsandbeakers.com/2012/07/04/does-your-metabolism-ever-recover-from-having-an-eating-disorder/#comment-877255
does your metabolism ever recover from having an eating disorder? http://www.barbellsandbeakers.com/2012/07/04/does-your-metabolism-ever-recover-from-having-an-eating-disorder/#comment-873575
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home about me exercises figure prep powerlifting recipes nutrition protein series metabolism series sugar exercise fat loss myths body positive goals contact latest posts tdee calculator below is a calculator i developed to help you determine your tdee, or total daily energy expenditure. just plug in the numbers and you’re good to go! activity levels sedentary – 1.2 – you don’t work out and have a desk job lightly active – 1.375 – you have a desk job, you work out 1-3x a week moderate – 1.55 – you work out 3-5x a week or you have a job with some manual labor heavy – 1.725 – you work out 5-7x a week or you have a job with a lot of manual labor very heavy – 1.9 – 2-a-days, or a job with manual labor and frequent gym use courtney d october 26, 2016 fat lossbmr, diet, losing weight, rmr, tdee, weight loss 0 read more > new e-book! it’s with great excitement i’m announcing my newest e-book – all about getting started! many of my questions revolve around getting your foot in the door to fitness. how do you set goals? how do you pick a gym? how do you even get started? i’ve compiled it all into a easy to read, 21 page e-book to help you all out. click here to get it! courtney d september 27, 2016 nutritiondiet, ebook, fitness, goal setting, goals, health, nutrition, weight loss, weightloss 0 read more > orthorexia: just another buzz word? an eating disorder? the last 2 years have shown a visible increase in literature on the topic of orthorexia nervosa, despite not actually being in the dsm-5. does this lack of “true” diagnosis make this condition just another buzz word, or is this the start of a new breed of eating disorders? furthermore, is the lack of diagnostic criteria ignoring a whole new subset of those with disordered eating under the guise of “health”? definitions and diagnostic criteria orthorexia literally means “proper appetite”, a misleading name given the ramifications of those cited with orthorexia. it was first described in 1997 by bratman and knight after bratman described his own experiences with orthorexia. the symptoms vary from focusing purely on “clean” or “healthy” food to feelings of deep guilt when going “off plan” or eating something “not clean.” compensatory behaviors that are often found with those who suffer from anorexia nervosa or bulimia are very similar. orthorexics will exercise compulsively to “make up” for their “mistakes.” they also obsess over nutrition labels and will start to isolate themselves from social events surrounding food for fear of going off their diet. these criteria all shadow behaviors of other eating disorders as well as obsessive compulsive behavior. from “the clinical basis of orthorexia”, a venn diagram showing the overlapping criteria of orthorexia, anorexia and ocd orthorexia’s onset can be more insidious than this extreme behavior, though. often someone starts off wanting to “eat healthier.” they decide to remove a food group from their diet, then another, then another. before too long they have a very strict set of rules around what they can and cannot eat. these rules and structure make them feel safe and in control, and as long as they abide by them they are eating “healthy”. one very, very important distinction is that this group has no medical, religious or ethical reason to avoid certain food groups. while those suffering from orthorexia will often claim they are allergic or intolerant to dairy, gluten, etc. they often have never been formally diagnosed. most of those who suffer from orthorexia have self-diagnosed allergies and intolerances to food groups. those who do actually suffer from allergies and are intolerant to certain food groups may still fall into other categories of disordered eating, however for the sake of this discussion we will not include them. one major departure from orthorexia and anorexia (according to research) is the motivation behind the disorder, though i personally disagree. anorexia’s end motivation may be about weight loss, but there is never “skinny enough” for those with anorexia. they often are unable to see how sick they truly are. i would argue that anorexia is ultimately about control, and here it doesn’t depart too sharply from orthorexia. the suggested criteria for orthorexia points to a need for those to feel “pure” or “clean” by controlling what goes into their body. this mirrors the controlling aspect of anorexia. however, those with orthorexia are quick to flaunt their behaviors, while anorexics are very secretive about theirs. more on this can be read in the paper included at the end of this article. the dark consequences of orthorexia some might argue that orthorexia is a word used by those who “don’t get it” to describe the passionate. without an official diagnostic criteria this might be true, however it’s impossible to ignore the consequences of unchecked orthorexia. unchecked orthorexia can mirror a lot of the consequences of anorexia. for example, omitting entire food groups can lead to deficiencies in certain micro and macronutrient groups. side effects include anemia, osteopenia, bradycardia, hyponatremia, and others. other consequences involve the effect it can have on your social life. food anxiety makes any social outing involving food almost impossible for those with orthorexia. given the serious overlap between orthorexia and anorexia they’re prone to the same binge-restrict cycles as those with anorexia. deviations from their diet are met with self loathing and guilt. they spend an inordinate amount of time researching, planning and excluding foods from their diet. causes since this condition is not officially diagnosed, nor is there outstanding data involving its manifestations and treatment, it’s hard to pin point the specific causes of orthorexia. however, there are some places we can look to understand the obsession around health and purity. fake trainers or nutritionists: every celebrity is endorsing some diet these days with very little understanding of the consequences of their support. it’s not hard to find a book, website, or blog touting a certain type of diet or food exclusion as the way to lose weight or become healthy. in fact, there are entire companies built on the insecurity of the average person, creating groups and “coaches” out of everyday, unqualified people. while some of these people may mean well, they ultimately are unqualified to give advice about diets. this creates and endless cycle of misinformation, usually involving statements like “i saw celebrity name gave up gluten, so i did, and now i feel amazing!” or “i recently started pyramid scheme diet here, and i lost 20 lbs!” while these statements may be innocent in the beginning, they can quickly lead to feelings of guilt when strayed from. since they focus on excluding food groups they may eventually lead to the same social anxiety described by many with orthorexia. examples of misinformation found in popular diets, all which have been discredited but are still touted by popular diets. source: the clinical basis of orthorexia. weight loss/health as a social status: we are often to praise people for losing weight or being healthy without truly understanding what it meant to that individual. “healthy” and “fit” are a social status that are openly praised. someone who updates social media with their workout or posts about not indulging in the bagels at work are seen as “strong” and someone to look up to. diets are often associated with strength and willpower to the point where those who don’t adhere to diets 100% are seen as “weak” and “lack willpower.” good food/bad food dichotomy: the minute certain food groups are seen as “bad” or “unhealthy” a dichotomy is created. labeling food as “good” or “bad” without any true understanding of what it means to an individuals diet or health is unrealistic and unhealthy. research has shown time and time again that if you tell someone they can’t have a certain food type they will crave it. this can contribute to the food binges experienced by orthorexics when they eat one thing off their “meal plan.” fad diets: researchers have noted that orthorexia patterns of food aversion parallel whichever fad diet is currently circulating. where to go from here i have stated many times that this condition lacks an official diagnostic criteria, and is not currently recognized by the dsm-5. however, the national association for eating disorders has been compiling data on the topic and has a page devoted to education on orthorexia. this topic has also been explored by a number of popular websites around health and fitness. while it is not currently an eating disorder it is a type of disordered eating. it is something that interferes with daily life and disallows enjoyment of life. if you feel that you’ve spent an inordinate amount of time worrying about food, or you feel like you might have orthorexia, it is important to seek the health of a trained professional. disordered eating can lead to eating disorders, and the associated complications from dietary restrictions are severe enough to warrant intervention in some cases. if you’d like to learn more about the current research of orthorexia, the clinical basis of orthorexia: emerging perspectives is a great paper to help inform you about orthorexia. courtney d march 27, 2015 fat loss, nutritiondisordered eating, eating disorder, orthorexia 1 read more > what do you do? part 2: powerlifting a lot of people hear i’m a powerlifter and think i do what they see on the olympics. powerlifting is a competition involving the big three – squat, bench and deadlift. athletes are separated based on weight, age, gender and if they’re using special equipment or not to compete. for the sake of this conversation, i’m only going to talk about “raw” powerlifting. this is what i compete in. raw powerlifting involves the use of a weight belt, knee sleeves or knee wraps, and wrist wraps. some federations have two types of raw powerlifting, which allow or disallow the use of knee wraps. it comes down to the individual lifter as to what equipment they want to use. i compete in knee wraps and with a belt. “geared” or “equipped” powerlifting involves special suits that help a lifter complete each move. before each competition an athlete will weigh in on a scale in front of a judge, where they’ll be sorted into a weight class. this is important for a lot of lifters because the less you weigh, the more impressive your lifts are. this can be a catch-22 because the means through which the person tried to lose the weight can damage their lifting. some people go weeks without carbohydrates, others don’t drink any water and sit in a sauna for hours – that will hurt their lifts if they don’t rehydrate appropriately. the squat the squat is the first move performed in an event. the lifter has 3 tries to hit the heaviest weight they can do. it’s not simply the act of squatting, there’s more to it. a lifter will take the bar off the rack and step away from the rack. the judge sitting in front of them will tell them to start the lift. the lifter will then lower into a squat – depth depends on the federation. for most federations you just need your femur (thigh bone) to be parallel to the ground. others require the crease of your hip to be lower than your knee. make sure you look up your federation to see which is required. the lifter will complete the lift and wait for the judge to tell them to re-rack the weight. if the lifter executed the lift to completeness, a scoreboard to the side will light up with 3 white lights. each judge has one “vote” – either white (good) or red (bad). they each evaluate different parts of the lift to make sure it was completed appropriately. the lifter will wait their turn for their second and third attempts. a lifter does not attempt all 3 in a row, they are given time to rest. bench press bench press is one of the most well known lifts, so i’ll keep this brief. the main differences between the competition lift and the average joe involves the commands. the lifter will unrack the bar from the rack and, depending on the federation, wait for the cue to start. the lifter lowers the bar to their chest (actually touching the chest) and waits for the command to “press.” at this time the lifter will press the bar off their chest. there is no bounce, the bar must be paused on the chest. the judge will then tell them to re-rack. you miss a lift if one arm locks out before the other, or if the bar comes down then back up. deadlift a deadlift is exactly what it sounds like – lifting dead weight from the ground. a lifter will lift the bar off the ground, lock it out, and wait for the command to lower it back to the ground. you cannot just drop the bar on the ground – if you see people let the bar go from the lock out they’re not powerlifting. they’re picking up a heavy weight and then dropping it on the ground. part of the execution of the lift is keeping your hands on the bar the entire lift. while this lift has less commands, it can be much harder to complete for various reasons. if the bar travels downwards before completion of the lift it’s no good. if the lifter hitches the bar, the lift is no good. if the lifter’s grip slips and the bar comes out of their hand, no lift. every athlete gets 3 attempts at each lift. some federations allow a 4th attempt if it’s for a world or national record. at the end of the meet lifters are awarded based on how much they lifted vs. their body weight. different federations use different calculators, but the wilks score is the most popular one. some use calculators that take age into consideration as well, since sometimes a 25 year old man and a 15 year old man will be in the same weight class. awards are also given to best overall lifter, which will compare the 300 pound person to the 140 pound person. if you’re interested in powerlifting, go to powerliftingwatch.com and find a gym or a coach, or even go to a meet! courtney d march 15, 2015 powerliftingbench press, compete, deadlift, powerlift, powerlifting, squat 0 read more > technology update hey all! i get asked from time to time about which apps, fitness products, etc. i’m currently using. i’m not an endorser by any means (you know, those people who show pictures of them with “cleansing” tea like it gave them a six pack) but if i believe in a product i’m going to talk about it. today i’ll show you “one of each” – my favorite meal planning app, my favorite headphones and my favorite fitness tracking device. fitness tracker: polar loop 2 activity tracker, black i’ve had my polar loop since about october and i’m pretty content with it. polar has long been my favorite heart rate monitor, and i’ve used them for a few years now to track the intensity of my workouts. the loop is a little more integrated – you have a heart rate monitor you wear during exercise to give a more accurate total of calories burned/etc. during your workout vs. your day. the polar flow diary is pretty sweet too, because you can see how much time you spent in each zone with your workout. previously my polar watches only gave little synopses on the watch itself. this is a full program. the battery life is great and charging is easy. the downside? i don’t think the steps counted are accurate. i can work an entire emergency shift on my feet (10-12 hours) and barely clock a few hundred steps. i also dislike the lack of community that i found with my fitbit. it’s also hard to synch with my phone, and the sleep tracker is seriously lacking. until something better comes along this is my current go-to to make sure i don’t sit around all day on my rest days and i love the interaction with my heart rate device for workouts. food tracker: mymacros+ i’d heard about this app before but due to my long history (like 3+ years) with myfitnesspal i was slow to convert. however, i soon found that mymacros+ had everything i wanted from mfp. with mfp there’s a huge focus around calories, and trying to figure out your macros is hard to do. you have to click a few extra buttons rather than have it all there and ready for you. additionally, unless you download an extension for your browser, macros aren’t the emphasis for mfp. you have to calculate your calories and hope your macros fall into an even percentage distribution that works in increments of 5%. super annoying. my macros allows for customization of you macros with calories as more of a side note. for someone who tracked calories (in an unhealthy way) for so long, it’s great to see them so small and insignificant. you can save meals, add items quickly, etc. the database is seriously lacking (if you type in “frozen green beans” like nothing comes up) and some of it is clunky, but i’m sure with increased usage this will get fixed. overall, i like it much better than mfp. also, you can save “meals,” so if you’re like me and eat the same thing every day it’s really, really useful. headphones: powerbeats2 wireless, active collection – blue the powerbeats2 are pricey ($199) but i got them for my birthday, so there’s that. i’ve long been on the hunt for good wireless headphones that don’t make me look like i have something growing on my head. wireless has become my friend for a long time, especially because the lack of wires all in my face and down my shirt are priceless for powerlifting. i don’t know how i used wired headphones before. however i hate those ear bud type. i tried quite a few brands (jaybird, etc.) and they all fell out of my ear. i just wanted something to go around my ear and hold it in place! why was that so hard to find?! most of the things i found were like geordi from star trek’s visor. they hurt my ears, they pinched in the wrong places, and i hated them. my motorolla’s i’d had for years stopped charging, so i was moving on. thankfully these babies are about 90% what i need. the battery life is horrible (6 hours) and they can be cumbersome with that hangy-cord crap. i find that making a small loop and putting it over my pony tail keeps it in the right position. overall, i’m pretty happy with these and glad they’re in my arsenal! what have you guys been using? courtney d february 4, 2015 mefitness tracker, food tracker, mymacros, polar, polar loop, powerbeats, powerbeats2, wireless headphones 0 read more > post navigation 1 2 3 … 21 next → archives october 2016 september 2016 march 2015 february 2015 january 2015 december 2014 september 2014 august 2014 june 2014 may 2014 february 2014 january 2014 november 2013 august 2013 july 2013 june 2013 may 2013 february 2013 january 2013 december 2012 october 2012 august 2012 july 2012 june 2012 may 2012 april 2012 february 2012 january 2012 october 2011 recent posts tdee calculator new e-book! orthorexia: just another buzz word? an eating disorder? what do you do? part 2: powerlifting recent commentsrobert on should you count the calories in fruits and vegetables?regretful on does your 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