RUNNING DIET AND BROKEN ANKLE NEWS.. how we're getting FIT AGAIN!

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Follow along today as we go through lots of the mobility and strength work we've been doing, plus talk about tracking Macros through a new (to me) app called lose it. Hope all is going well in your running world!
Captain Tom's Just Giving Page - www.justgiving...
App I'm using (not an AD! Only used it for 2 days so far) - loseit.com
NEW BEN PARKES HATS, HOODIE, WRAPS and KIT - benparkes.com/...
Use code RU-vid for 10% off your order & Free delivery in the UK!
TRAINING PLANS - benparkes.com/...
Follow along on Social Media!
Instagram - / benparkes
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Strava - / strava
Sarah
Instagram - / sarahplace1
Strava - / strava
1 month free Strava Summit - / strava (Helps you! But no financial benefit to me)
Filming Kit
Main Camera - Sony A6400 - amzn.to/2A9x4OH
Microphone - Rode amzn.to/2ICtqQ0
Running Camera - Go Pro Hero7 - amzn.to/2GRCmSU
Mic Adapter - Go Pro - amzn.to/2IFdb4r
Microphone - amzn.to/34J72zF
Stable Camera - DJI Pocket amzn.to/2T8uapk
Microphones at home - amzn.to/32CpEiZ
From the Q and A video.
Headtorches
Petzl Bindi - amzn.to/34sPeb9
Petzl Nao+ - amzn.to/2NEmp4N
Petzl Reactive - amzn.to/2JMDus0
Jackets
Salomon Bonatti - amzn.to/2JNUluG
Gore Shakedry - amzn.to/2PJpSli
Salomon S/Lab Motion - www.salomon.co...
Calculate Race Day Goals - runsmartprojec...
Blog on goal times - benparkes.com/...
Kit from last video!
Shorts - amzn.to/2mqylh1
Gels - www.maurten.com
Compex - amzn.to/2ngVbYr
Watch - Garmin 945 buy.garmin.com...
Running Camera - Go Pro Hero7 - amzn.to/2GRCmSU
Shoes - Nike Pegasus Trail 36 amzn.to/2JhJqcU
Watch - Garmin 945 buy.garmin.com...
Pack - Salomon ADV 12 Set amzn.to/2XfekdD
Bottles - Salomon amzn.to/2ZrL6FJ
Compex - amzn.to/31sb8d1
Foot Roller (Similar) - amzn.to/2MRrLuS
Roll Recovery (not available in the UK) - rollrecovery.c...
Nutrition
Gels
Science in Sport amzn.to/2WGOlfS
GU amzn.to/2Xdz0Ti
--
Training Plans - www.benparkes.com
Coaching - www.benparkes.com
20% Off your first booking at Urban Massage - www.urbanmassa...
Kit From London Race
Nike 4% - www.nike.com/g...
Ronhill (Pink) Gloves amzn.to/2Rvoile
Socks amzn.to/2Qy7Hj8
Shorts - amzn.to/2V66AdB
Garmin 935 Watch - amzn.to/2XWlCzS
Maurten Gels - amzn.to/2XXJz9P
Strength Gear
Dumbbells - amzn.to/2M7JDxl
Kettle Bells - amzn.to/2Q6NU7H
Bench - amzn.to/2MWucNO
Recommended Gear
Strength Bands - amzn.to/2ki3Hlf
Self Massage Roller - amzn.to/2IEwP4N
Shoes
Road Race Shoes - amzn.to/2GKoir6
Trail Shoes - amzn.to/2Rp6oPX
Spibelt (for phone) - amzn.to/2LqMH8D
#gettingitdone #benparkes #brokenankle

Опубликовано:

13 сен 2024

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Комментарии : 102

@rikfellows 4 года назад

Hi Ben glad the recovery is going well. Whilst the races have dropped off I like others runners have kept the training going over the hills and trails but you are right you can feel the snarls of people you pass making it uncomfortable. Hats off to the virtual races I’ve done whilst staying local so you can claim the merc from the races entered but also support your event organisers. Keep up updates coming

@BenParkes 4 года назад

Cheers Richard! Congratulations with your virtual races!!

@AncoraImparoPiper 4 года назад

Watching you do the exercise brought back memories of 2015 broken ankle for me. I did the exact same ones :D I can assure you they work, but I really got full ankle mobility back. It's not noticeable but while the other ankle can bend forward to the nth degree the injured ankle remains about 1 cm short. Never mind, it is not affecting anything. All good, you are doing really well!

@Alastair-ix8pz 4 года назад

Good luck with the comeback Ben. Always appreciate your inspiring and positive videos. I've enjoyed doing a bit more running recently to help stay positive and lose weight during the lockdown. Great to see your subscribers increase to 50k+. You deserve it. Keep up the great work 👍😀

@joetruelove2770 4 года назад

I live in Guernsey. We're allowed 2 hours of exercise each day, so I'm running five days a week including a half marathon on Sundays, hills on Tuesdays and cliffs on Thursdays with easy runs on Wednesday and Saturday.

@randomize9642 4 года назад

Kiky adorable as always. Good seeing you getting better and better Ben!

@carlitosdelmercado6992 4 года назад

Great to see you back! Can't wait for the tshirt to be available on the site, absolutely love it!

@garethmaccauley3507 4 года назад

Great to see you are improving and good news especially in these hard times. I'd be lost without my running even with the restrictions and losing my father a week ago to the covid 19. I'm at 6-6:30am start and around 50-70 minutes 5/6 days a week. People need it for the own mental health a bit of fresh air. Off to buy that lv4 10km plan.

@stevecoutts2740 4 года назад

Hey Ben. During lockdown I find myself watching a lot more RU-vid than usual. Question for you - who are your favourite RU-vidrs, runners or otherwise? Actually that could be a video idea for you. Good luck with the ankle rehab!

@adamede9316 4 года назад

I may not be Ben but I recommend Seth demoor :)

@2487jemma 4 года назад

Run steep get high

@funkdoc2001 4 года назад

Billy yang puts out some good, mainly ultra running stuff. Ginger runner, Dan whitehead...

@stevecoutts2740 4 года назад

Thanks guys, solid recommendations there for some quality lockdown viewing! Dan Whitehead is a particular favourite of mine (though he hasn't posted for a while). His trail running footage and vlogging from Chamonix 2018 were brilliant.

@joecroston5086 4 года назад

Ben there’s an app called my fitness pal by under armour that’s really good. Would highly recommend for tracking all macros.

@jonathanhaynes6048 4 года назад

Hi Ben Great see you on a speedy recovery after a nasty injury & things looking more positive...Waiting for my new running shoes too arrive to hopefully give me a new boost..Hope to see at London marathon expo if your going to be there..And will look forward to the next video..take care stay safe the both of you...

@simonecarniglia4870 4 года назад

You can use also MyFitnessPal as a macro tracker app that also adjust your needs according to your workouts in Garmin. Looking forward for the shake out Run in London....but pleaee don't organize it in the early morning . Let us rest before the race. Recovery and good sleep is key 😉 Ps: love the shirt

@BenParkes 4 года назад

Yes.. my fitness pal was the other one. The Garmin integration is exactly the same with this one.. and just found the interface better. But essentially the same thing!

@jom8217 4 года назад

We are on full lockdown over here in Dubai, we need a police permit to leave the house for groceries and we are only allowed to do that once every 3 days. So this means we are not allowed to go outside to run! I was training for Comrades before the lockdown so going from high volume running to nothing has been tough. I am lucky that I have an indoor bike in my apartment so been using that (I actually used it to train for Berlin Marathon in 2015 as I was injured), on top of this a lot of strength training and walking laps of my one bed apartment.. not attempting to run as worried the constant stop/start and turns will injure me. On the calorie side of things, I am one who counts my calories, it is the only thing that works well for me to keep my weight down... have not got down to the macro level yet, but that may be something interesting to look into. Great to see you are on the mend Ben! not long now until you can run!

@janderson8335 4 года назад

Never saw an important in my performance or the way I looked until I started tracking macros, only do protein now as I’ve kind of got a good gauge of everything else and it really helps!

@BenParkes 4 года назад

Yes.. don’t think it will be a long term thing, maybe just for training blocks. We’ll see. Can’t wait to see the data after a week or so. Good to hear it’s had a positive effect on you Joe!

@runningwithmymind4638 4 года назад

Well done, Sarah! I haven’t driven for years and I’m nervous to start again - especially in London 🤦🏻‍♀️ running wise I’ve been taking it easy and smelling the flowers 🌷

@kateshephard4920 4 года назад

Well done on staying so positive Ben. You’re doing really well. Nice to see more of Sarah too.

@dave597 4 года назад

Hi Ben, I've been running a bit more with the nice weather, I'm fortunate to live in a quiet rural area, running on the road a bit more find it a bit softer than the pavement, and also to social distance with walkers. Roads are quieter, less background noise and hear more birdsong. I have some resistance bands like that, haven't really used them much though. Good to see you on the road to recovery. Take it slow and easy, and stay safe!

@JamesSmith-iz3pl 4 года назад

Hi Ben, things more relaxed in Oz: we are in shutdown rather than lockdown. But I've been keeping runs to 1 hour and keeping distance. On the plus side running more with family (wife and 13-year old daughter) in the bush as running with friends not allowed. Good to see recovery going well.

@76yacumo 4 года назад

Good to see and hear your healing well Ben!

@crazybird30 4 года назад

Good luck with the recovery Ben, I too count macros have done for a few years now, went from nearly 13 stone to 9st. My running has improved massively, and managed my first marathon last year (London) in 3:59, never would I have achieved that time without the weight loss, all down to counting macros as I had tried many other plans before. Also I would highly recommend using my fitness pal to track, its free and easy to use. 😁👍

@jeffbrunton3291 4 года назад

Glad the recovery is going well, great to see you are so positive now

@DiveMonkey24 4 года назад

Hi Ben, glad to hear you are recovering well! Here in South Africa we are not allowed to run outside of our properties so many runners here have resorted to garden/balcony/ house/on the spot running... (I have managed 70km so far in 2 weeks as my dogs need the exercise too...) Last weekend many of us were suppose to run Two Oceans 21km/ 58km so many people made it their mission to run that distance in their garden. Even Ryan Sandes did 100 miles doing 4500m of climbing (using the stairs in his home) yesterday. Heads up for Sarah, they have just announced that Comrades has been postponed - see ASA website. Stay safe and enjoy the freedom being able to go outside :)

@thomassauka 4 года назад

Hey Ben glad recovery is going well! I normally run 4 times a week, swim 3, bike most days but..... now I can’t swim so I’ve added core training mon-fri, also weights 3 days a week. I’ve changed my normal running as I’ve been ultra running for about 4 years and my natural speed is waining, so 1 hill session, 1 tempo session with off road, 1 speed interval session, 1 longish trail run on a Sunday, I feel blessed that I can walk out the door and I’m in the countryside in 1 min, this is week 3 of my new routine and I’m feeling strong 💪 😀

@stephen47to48 4 года назад

great to see you are on track with your recovery.

@jodavies8572 4 года назад

Glad to see you are improving! 👍 I use Loseit and it helped me to lose 6 stone in 2018 and have used it every day since. It really helps me keep on top of the types of food I eat, portion sizes and calories in/out (linked to my Fitbit) and I am maintaining my weight loss 👍

@dcawkwell 4 года назад

A digital weight scale is very useful for working out where the calories are coming from and allow you to build up a list of regular meals to eat then there is no need to keep tracking. For body building/weight control a boring diet of the same things is very easy to follow. I soon realised to change out certain things like cheese for cottage cheese etc and to ensure I was getting enough protein in my diet.

@patrik1345 4 года назад

I’m glad to see you’re doing better!

@01rbeem 4 года назад

I'm here in America and I live in a little larger city (not super large but fairly big) so I have cut my runs to just three times a week and an hour at most at a time. My city has shut down parking lots at parks so you can only enter if you live off the trail/park. We are slowly flattening the curve in my area but it appears that everyone in my area has decided they are now dedicated speed-walkers so there is an abnormally large amount of traffic on our paved trails and sidewalks. I did buy 2 buffs to use as a makeshift masks for my runs since so many people are making me nervous.

@Yan-pm3kk 4 года назад

I'm glad you're feeling better. Can't wait see you starting your preparation. Me, in Paris, I don't do more than 1 hour of training; but this saturday, I'll do Seth Demoor's virtual race, I choose to do a half marathon.

@kimrackemann9804 4 года назад

Good to see you getting back into things Ben. Sadly, I don’t think Autumn races will go ahead 😭😭😭

@davidcollins9039 4 года назад

Will be doing the rescheduled London Marathon in October, so looking forward to that. Was meant to be doing the Berlin Marathon this year, but London was rescheduled for just one week after Berlin and I couldn't do both, so had to make a choice. The charity I was running Berlin for has said that they will keep a place for me in the 2021 race, so hopefully will have a go next year in Germany)). Thanks for all the video advice Ben and Sarah, and I hope the recovery all goes to plan)).

@collywobblelaw9934 4 года назад

How's the pull ups going? Looking forward to the progress video..... 😁

@sabrinalevesque3408 4 года назад

Happy to have some updates about your health . Great to see that you are getting better. To answer your question , I was using the app « my fitness pal » it was working well and I could sync it with my garmin watch as well but after 2 or 3 weeks it was too much time to update everything I was eating on every meal so I do not use that kind of app anymore.

@kiafelton9376 4 года назад

Strava is a bit of a giveaway on times people are out exercising!! On 4th October I'll be running Inverness Marathon. I didn't have a place to run London but usually volunteer for luggage lorries, which is always great fun. So I won't be there this year.

@DM-qm4sy 4 года назад

Great video, glad the foots healing well. Luckily for me I live in the countryside so there aren’t many people about so I can get all my runs done. I think opposed to worrying too much about calories make sure you’re getting all the essentials nutrients like Iron & B12 etc particularly as a vegetarian.

@dave647 4 года назад

yess welcome back ben!! and just finished a 10k round the northeast

@BenParkes 4 года назад

Well done Dave!!

@EMTobias 4 года назад

We have no restrictions to the degree that you have in Pennsylvania, USA. I am able to do long runs of 70-80 mins. I just run in my neighborhood and skipping running in parks. I am careful in moving away from walkers, etc.

@Jonathan-fz8di 4 года назад

It's certainly difficult times at the moment and hard to know what's acceptable in terms of exercise out of the home. I think it's important to exercise common sense and think about the risks involved and exposure. I think a lot of people would prefer exact rules, but that is difficult to roll out since everyone is in a different situation. Been missing my parkrun, especially with the nice weather, but way more important to avoid having events like this at the moment. Been doing runs must days though, trying to keep up fitness and improving with mixing the training up a bit. Looks like you're well on the way to recovery, I'm sure you'll not lose too much fitness. Take it easy and try not to rush back to things too quickly!

@iTsHutchy 4 года назад

In lockdown I’ve found a new hobby of Strava crown hunting 👑

@Oscarsrunning 4 года назад

Brilliant video Ben, glad to see you're recovering well!! Looking to see you back running shortly...is the video of how you film your videos coming out soon?

@nb-ii2rb 4 года назад

I went out a couple of days ago for a little jog minding my own business, not anywhere near anyone and there were hazmat suit council representatives posted along the riverside every 100m or so saying people couldn't cycle or jog?! They had clipboards with photos saying don't do this, don't do that. They had painted lines on the path saying keep your 2m distance, don't break rules etc. They had re-routed the riverside path in some sections with fresh air to a motorway path so people were breathing diesel fumes. These measures are completely over the top. Last time I checked exercise was permitted. I hope that people will start to question things. If not, we are heading down a very slippery path

@heavyt5702 4 года назад

Another nice vid, cheers Ben 👍🏼

@joyridaz 4 года назад

Not meant to stir the pot, but why is less than an hr acceptable vs longer? Is it to keep your immunity stronger? Or is it more around exposure and spreading? Luckily here in the states where I live, I can still go outside to run, but the trails have gotten a lot more crowded so now I’m running in the streets more now.

@seanrochford9140 4 года назад

I’m going now to be running the London Marathon on October 4th after recovering from an back injury 👍🏼

@ivylovesrunning 4 года назад

I count calories as I want to make sure I get the right amount or if I have more than I should, I can see why I haven't lost or gained weight as I am in the weight loss mode. Lately I have been watching a lot of RU-vid and Netflix, but I definitely get in my daily run on the treadmill. I do miss running outside, but at least I have a treadmill to keep me sane. I have children too, which is except fun when we all need a bit of space. 🙈

@TriathlonDan 4 года назад

Great to see you on the road back to fitness Ben 👍

@lenavalavani8887 4 года назад

Hi there !!!super recovery mood!!!!.You are so inspirational,both of you!!!!Since there are no races,I decided to put a rather extreme goal of running the distance of a semi marathon every day for lets say 30 days.It not that I'm so fast ,but I want to experience the outcome of doing so.So,I devoted all my outdoors time in running and let others bother with shopping.Now I 'm in my 10th day.I'would appreciate any piece of advice related .

@paulsparkes5741 4 года назад

My fitness pal worked well for me when I went veggie just to make sure I was getting the right balance of protein etc! Easy to link to Garmin as well. Good to see you moving well 👍

@EastFB72 4 года назад

Yeaaa thanks for the shout out to Charlton Athletic - Have you ever made a trip to the Valley?

@jake.simp11 4 года назад

Just started your level 4 half marathon plan! Hoping for a sub 1:30 come october for the Manchestee half but needed something to keep me going for now as well so thought id give it a go!

@BenParkes 4 года назад

Good luck with that 1:30 goal!! You can do that 🙌

@jake.simp11 4 года назад

@@BenParkes Thanks mate hopefully! Hope the recovery is going well.

@baltsu 4 года назад

I haven't heard any debate about running. At least government is encouraging people to go out and run or walk. Some people have done quite long runs like 8 or 10 hours. Why would one limit it to an hour? If you are alone in nature there is absolutely no possibility to catch the virus, especially in a such a big country with so few inhabitants. However, running outdoors have caused me problems. I haven't done any rolling, stretching, gym training, core or pilates for a month and in addition to that I have been running so much on asphalt and not on treadmill at all. So it starts to hurt everywhere and running is not so much fun like it was before. Especially because it's snowing every single day and the wind is so strong. Feels like spring isn't coming this year at all. Therefore I haven't done any workouts for 5.5 weeks now. So mostly I miss the treadmill. I might change to another club that is still open to get gym training and treadmill running going on again but honestly I don't believe that they will be any races in 2020. They debate whether Olympics are possible even in 2021. So nobody cares what distance runners think. They can decide that there will be no races for a couple of years if they wanted to. I haven't run a marathon for 6 years because of injuries and illnesses and now when I was in the best shape of my life, racing is not possible. It's tough to keep motivation alive for dreams.

@abilavelle5740 4 года назад

I hate to say it but I don’t think that mass gatherings are going to be happening this year at all. I really hope I’m wrong but in my job, I’m seeing events in September being cancelled already :(

@tahamaradias9470 4 года назад

Ben, use cronometer to track your macros ..The best!! :)

@vickieherd 4 года назад

Was just about to say that

@jeffbrunton3291 4 года назад

on yer bike - in door cycling with your ankle well supported should be good to keep some fitness. I managed a long tough ride through the Lake district with a torn achilles, it did not seem to put any pressure on it too bad theres no swimming

@TonyJamesRunning 4 года назад

My wife Vicki & myself will be running London on the 4th Oct, looking forward to it :)

@megjudge8037 4 года назад

I had eating disorder so I try not to track calories but I know if I want to get better I have to xxx

@uzairmohamedvahed9774 4 года назад

Hello Ben, hope the recovery is going well. With the Comrades Marathon not happening at the original scheduled date, will you still be traveling to South Africa for that period ? Really so much uncertainty when it comes to international travel too.

@stephencsaplar6382 4 года назад

I’ll be running London 🙌 looking forward to it.

@Dannnnnn93 4 года назад

Cut my mileage down but want to maintain the fitness. Want to improve my 5k time ready for the parkrun comeback. What ya reckon? Will the 10k plan help or have you got a 5k one in the making? The half marathon plan helped a lot. Hopefully can make the shakeout run when that happens! Cheers!

@jamiexavier6654 4 года назад

Love the t shirt Ben any chance of it being on the site soon at all please?

@BenParkes 4 года назад

It will be there in the next few days! Thank you Jamie!

@jamiexavier6654 4 года назад

@@BenParkes excellent stuff!! Will keep checking the site....thanks.

@raykennedy442 4 года назад

I have Dulux Trails 50km, followed by London Marathon and Dublin Marathon...all within 4 weeks. It'll hurt!! Any recovery tips. Only 8 days between the Ultra and London 😬

@BenParkes 4 года назад

Walk a lot and don’t run much between the two Ray. Sleep as much as you can get a massage if it’s available to you. Eating as healthy as possible.. they all make a difference. Good luck!!! 🙌

@yaseencariem6386 4 года назад

Hey Ben! Love the t-shirt, is it listed on your website under merchandise? I cant seem to find it there

@ryanm3482 4 года назад

Hey Ben, where did you get your shirt "Easy, Tempo, Hill Runs and Repeat"? Hope all is well

@darrengofton7564 4 года назад

Ryan M they will be available on his website soon! 👍🏼

@natmackay 4 года назад

Great video Ben! I'm spending the next four weeks doing some 5k specific training before following your new 10k plan for 8 weeks after that! One question, I now live in a very hilly area, what would your advice be on easy running (no run feels easy due to hills) and longer runs, which feel like an extra effort due to the terrain? Thanks!

@BenParkes 4 года назад

Yes.. it makes it very hard and nearly impossible with lots of hills. Just try and keep it as easy as you can. Walk a few hills isn’t a bad idea.. and then you can speed up a little of the descents as well. It will never even out, but just try to keep you average HR for the whole run, nicely around your goal. Good luck!

@natmackay 4 года назад

@@BenParkes Fab, thanks for the advice! I'm hoping the constant elevation will aid me on faster flat runs due to building strength! Love the look of the L4 10k plan too! Keep up the great work and can't wait to see you running again!

@hansvanzuuk9504 4 года назад

Hi Ben, just a thought. Would it raise race chances if we make all the big city marathons a local one? After VLC 2018, BER 2019 I am now scheduled for Paris 2020. But on the same dat my home marathon Amsterdam takes place. As a bonus we Will have local winters that Will be Nice for a change.

@clairel3730 4 года назад

Hi Ben. Am I the only viewer that thinks none of the rearranged spring faces will take place ? 😟

@TheFlipsie 4 года назад

Nope. Germany just banned all larger events until September, so it looks more and more like this year is done unless researchers find a miracle cure/vaccine.

@Gary_Luke 4 года назад

Spag Bol looks good, what kind of veggie mince did you use?

@BenParkes 4 года назад

I’m not 100% sure as Sarah cooked it. Probably meat the alternative mince, it’s really nice!

@duydome 2 года назад

dunno what I've been doing wrong, I'm also at 5 and a half week but the side still hurt when I touch it or accidently touch something with it. 😢

@kevin.clancy 4 года назад

Are you going to make a sub 20 minute 5km training plan.

@BillSharp 4 года назад

The apps are good when starting out, I use My fitness pal and it was great to learn all about food etc and changing my diet to be more healthy especially when you find out some 'healthy' foods are not that healthy! now I just use it to track what I eat and make sure I dont got over my calories goal.

@BenParkes 4 года назад

Yes.. I don’t think it will be a long term thing.. but great to fix a few issues, then you get the hang of what works after a while. We’ll see! Good you’ve got it working well for you!!

@eoindaly2792 4 года назад

What’s the vibe on 4th October any hope ???

@yankaitan8648 4 года назад

hi i have a stress fracture on my left lower shin, its not pain when i run but pain only when i press the bone. Do u recommend me to do those resistance band exercises and also cycling on a spin bike while recovery? what about icing and anti inflammation pills too? please help me

@foxhunter9051 4 года назад

Hey there, not running question but....what exactly breed is your Kiky ? Is it RagDoll ? :)

@MaxWeir 4 года назад

Sarah's so focused on her driving

@ThaB1987 4 года назад

Thank you for another great update! I love your positivism so much! I am tracking my calories and macros with "Fitatu" - free app which I really like and warmly recommend! good luck with the recovery!

@crazy_menonyt6615 3 года назад

Cool

@mrjoshuagordon 4 года назад

use cronometer

@petershaw9225 4 года назад

You're driving on the wrong side of the road ;o)

@leighgarmory9172 4 года назад

❌ #zoorunner ❌ So, my horrible friend Mick Hill has come up with a pleasant idea to raise money for the amazing Colchester Zoo. 9 of us plan to run the straight line distance from Lands End to John O’Groats (603 miles) over 5 days. That’s just over a half marathon for each runner everyday for 5 days. Please donate what you can for a awesome cause. Or Carole Baskin might get her hands on the animals, and we don’t want that. www.gofundme.com/f

@clairel3730 4 года назад

Races not faces 😀

@mikecaseyoshea3594 4 года назад

Rubbish. Just eat well. You both dont need to lose weight. It will look after itself when you get running again. Half your plate every meal must be fruit and/or veg. Learn to cook from scratch your favourite things. Load up on breakfast. Protein with every meal and enjoy the treats. You live once. So live! Enough apps already...