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  1. #1
    Registered User NickyFM's Avatar
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    Smile Supplements for a Pole Dancer?

    Hi everyone,

    My current workout schedule is as follows:

    Sunday: Pole Grooves (60 mins of full dancing + tricks)
    Monday: Body Pump/Weight training
    Wednesday: Spin class OR Body attack
    Thursday: Pole level (Focus on learning new tricks with 1 routine. Less cardio than PG, more strength and skill)

    Currently I take a women's multi, skin vitamin, collagen powder, vitamin c, Gingko Biloba and am about to start taking Iodine and Magnesium. A friend of mine recommended I start looking into additional supplements, as I have terrible fatigue and want to remedy this plus get stronger for Pole Dancing.

    Right now I drink 1 cup of coffee a day, cut back from 2-3 as I have PCOS and am trying to remedy the symptoms. I also eat Low GI and organic produce, meat + dairy.

    I am a 29 year old female, 5'5 around 114 pounds, but I haven't weighed myself in ages for mental health reasons. My waist is 27.5 inches

    Thanks for your supplement recommendations!
    Pole dance or die trying.
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  2. #2
    Let's slot floppies keyboardworkout's Avatar
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    Make sure your macros are on point and you are getting plenty of protein.
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    Registered User stad0203's Avatar
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    How's your sleep?
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    Registered User NickyFM's Avatar
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    Originally Posted by stad0203 View Post
    How's your sleep?
    It's ok. I moved in with my bf 3 months ago and wouldn't say my sleep is the best. However when he went on a work trip, I slept like the dead for the first 4 days and felt revitalised, but then went back to the same tossing and turning, even though he wasn't there. That's why I'm going to try and start taking magnesium before bed.

    I also have PCOS and chronic fatigue is certainly a major factor. I started the organic/low GI lifestyle 1 month ago and have seen an improvement in my mood, skin and slightly in my energy, but not greatly.
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  5. #5
    Registered User NickyFM's Avatar
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    Originally Posted by keyboardworkout View Post
    Make sure your macros are on point and you are getting plenty of protein.
    Good call. What level of calories would you recommend? My FitBit claims I burn 1,800 calories on rest days and between 2,000 - 2,200 on workout days, but I'm sure that is just an estimate.

    This was my diet yesterday, which is pretty typical for what I usually eat:

    Breakfast: 2x soy-linseed toast with avocado, sprinkling of feta + sunflower seeds, 1 egg and crunchy, natural peanut butter. Skim cappuccino.

    Lunch: Leftover shredded chicken breast, avocado, oven roasted veggies + 5 crackers.

    Snack: Plain, greek yoghurt with berry collagen powder mixed in. Sprinkling of homemade protein bar, almonds, sunflower seeds + blueberries. Handful of nuts

    Dinner: Quinoa grain noodles + lean ground beef spaghetti sauce, carrots, spinach and cheese shavings.

    My standard work breakfast are either rolled oats with protein powder, nuts, seeds and strawberries, teaspoon of maca powder or grain toast with cottage cheese, 1-2 eggs and or avocado. I eat oatmeal more often as it's easier.

    Do you have any other suggestions for high protein snacks that aren't soy-based? I made my own collagen protein muesli bars, but they are incredibly calorie dense as their base is peanut butter, so I'm eating them sparingly. Otherwise I eat mixed nuts and dried chickpeas a lot for my afternoon snack at work.
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  6. #6
    Registered User stad0203's Avatar
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    Originally Posted by NickyFM View Post
    It's ok. I moved in with my bf 3 months ago and wouldn't say my sleep is the best. However when he went on a work trip, I slept like the dead for the first 4 days and felt revitalised, but then went back to the same tossing and turning, even though he wasn't there. That's why I'm going to try and start taking magnesium before bed.

    I also have PCOS and chronic fatigue is certainly a major factor. I started the organic/low GI lifestyle 1 month ago and have seen an improvement in my mood, skin and slightly in my energy, but not greatly.
    Before adding more supps I'd really try and find a good sleep solution. That will do much more for you.

    As for it being a result of the PCOS I would see if your doctor has a recommendation.
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    OG Duplicitous's Avatar
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    Originally Posted by NickyFM View Post
    Good call. What level of calories would you recommend? My FitBit claims I burn 1,800 calories on rest days and between 2,000 - 2,200 on workout days, but I'm sure that is just an estimate.
    Fitbit grossly overestimates calorie burn so I would completely disregard that data.
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    Cybergenics...it's bomb! lucia316's Avatar
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    Originally Posted by NickyFM View Post
    Hi everyone,

    My current workout schedule is as follows:

    Sunday: Pole Grooves (60 mins of full dancing + tricks)
    Monday: Body Pump/Weight training
    Wednesday: Spin class OR Body attack
    Thursday: Pole level (Focus on learning new tricks with 1 routine. Less cardio than PG, more strength and skill)
    What's the goal here? Diet, training and potentially supplementation (if needed would depend on what you're attempting to achieve.


    Originally Posted by NickyFM View Post
    Currently I take:
    women's multi - Fine if you feel you need help meeting your micros

    skin vitamin - Likely redundant if you're already using a multi. Save your money

    collagen powder - As a protein source, it's crap. Pick a better powder if you need help meeting your macro, but at your weight, meeting your macro should be easy. If for other reasons, you might as well save some money and use gelatin.

    vitamin c - Likely redundant if you're using a multi.

    Gingko Biloba - Sure if you want, I wouldn't expect much though

    Iodine - Are you clinically deficient or have hypothyroidism? If not, wouldn't supplement

    Magnesium - For sleep? Likely not helping a ton, but sure.

    A friend of mine recommended I start looking into additional supplements, as I have terrible fatigue and want to remedy this plus get stronger for Pole Dancing. - Usually "friends" recommending supplements is a bad idea. Most people are clueless and operating off of marketing copy. You already take a ton of stuff, I'd say take less. Sounds like your fatigue is a lack of sleep issue which will take rectifying obviously. Sleep aids can help, but I would focus there or figure out something with the bf if he's keeping you up.
    See bold above. Nothing is going to "make you stronger in pole dancing," that's a function of work at pole dancing and/or increasing strength through progressive volume in weight training.
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  9. #9
    Registered User keffr's Avatar
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    Try giving up dairy for an experiment as its supposed to affect your hormones.

    Try going low carb if your fatigue is happening after a meal.

    Also take zinc tablets,the woman's multi might only contain 25% of daily allowance only
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  10. #10
    Focus on yourself kimm4's Avatar
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    Originally Posted by NickyFM View Post
    I am a 29 year old female, 5'5 around 114 pounds, but I haven't weighed myself in ages for mental health reasons. My waist is 27.5 inches

    Thanks for your supplement recommendations!
    That's not a healthy weight for your height and could easily be a big part of why you're feeling so fatigued.

    You don't need all those supplements, you need more calories. Start fueling your body properly, gain a few healthy pounds and you'll feel stronger/better.
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    Hmm never knew pole dancing was anything besides being at a strip club. The more you know.
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    Originally Posted by NickyFM View Post
    Hi everyone,

    My current workout schedule is as follows:

    Sunday: Pole Grooves (60 mins of full dancing + tricks)
    Monday: Body Pump/Weight training
    Wednesday: Spin class OR Body attack
    Thursday: Pole level (Focus on learning new tricks with 1 routine. Less cardio than PG, more strength and skill)

    Currently I take a women's multi, skin vitamin, collagen powder, vitamin c, Gingko Biloba and am about to start taking Iodine and Magnesium. A friend of mine recommended I start looking into additional supplements, as I have terrible fatigue and want to remedy this plus get stronger for Pole Dancing.

    Right now I drink 1 cup of coffee a day, cut back from 2-3 as I have PCOS and am trying to remedy the symptoms. I also eat Low GI and organic produce, meat + dairy.

    I am a 29 year old female, 5'5 around 114 pounds, but I haven't weighed myself in ages for mental health reasons. My waist is 27.5 inches

    Thanks for your supplement recommendations!
    One other thing to check is to see if your multi contains CoQ10. CoQ10 may be supportive for PCOS and exercise.
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