First thank you so much for the kind words I am glad you find this blog to be helpful :) What I would do is take a vitamin/mineral supplement which can help you get the vitamins and minerals that you are missing by not eating specific kinds of vegetables. And then I would also look for alternative foods that offer the vitamins and minerals you are missing. For example, I cannot eat dairy so to get my calcium needs I replace dairy with other sources of calcium such as vegetables, nuts, fruits, and grains. So be creative for your nutrition needs. Great great question. Hope that answer helps :) and thanks again for reading my blog. 

I used to be a huge baseball player and always played competitively and so rotator cuff injuries are very common and so what we did to help heal it while still being able to compete and lift weights was anytime that you do any chest workouts only go to a 90 degree angle instead of doing the full range of motion until your rotator cuff heals. Also you will want to do rotator cuff exercises such as tube/band exercises and they are called internal and external rotation for your rotator cuff. Ask your sister’s PT about the band exercises and light weight dumbell exercises that I am referring to and have him/her show you how to do them they work very well and will be able to get you back to lifting and feeling motivated again. Hope that helps :)

No problem and it does huh :)

Based off of your height and weight it sounds like you would want to focus on building muscle and going for a calorie surplus. Once you gain some muscle then you can start to cut down and have that toned lean look with some new muscles. Hope that helps :)

Well if you are going for for fat loss alcohol does inhibit your body’s natural fat burning cycle so you will not want to drink too much.

Yes :)

Good question and you will be good to workout so you do not have to miss a day of going to the gym :)

Thank you sooo much :)

Thanks I really appreciate you reading my blog :) I actually just answered that question right before yours lol how cool. But yes I do believe in the quick carb and protein within the hour specifically the liquid quick carb and protein mix because the research has said that the body has a window to absorb those nutrients. So try it and see how you feel and how your results are but definitely don’t be afraid to test some other ways and times as well because you want to use what works best for you! Hope that helps :)

If you are getting hungry midway through your workout you may want to eat a little more before you workout as well as a little more water as well. The meals that have worked for a lot of clients before is eating about an hour before sometimes hour and a half and the meal is usually a slow burning carbohydrate and a protein and your post workout should be a protein shake and a simple sugar preferably in liquid form to help the muscles and body recover faster. It has been studied and said that After your workout your body has a window of when it can absorb your nutrients better and more efficiently and so the best time to eat after your workout is as SOON as possible. Hope that helps and thanks soo much for the kind words :) Let me know if you ever need any help or want me to make a video, article, or whatever to help!!

No problem :)

Ok both great questions so first as far as rock climbing and then doing insanity as long as you are eating enough protein and calories and getting enough sleep then you will be fine. Overtraining usually happens when you put your body under extreme stress of exercise and fail to get adequate nutrition, rest, and hydration.
The second question as far as losing muscle mass if you lose weight is usually a common concern when losing weight and you can take a note from how world class bodybuilders handle this. When cutting weight they usually keep an extremely high protein diet and take glutamine and other amino acids to preserve their hard earned muscle as they lose weight. You will lose some muscle but not as much as if you follow those guidelines. Hope that helps and once again apologize for somehow not getting your question the first time.

Oh I apologize but I never got your question! Well I owe you one:) what was your question ?

You too :)

I think you should mix both for best results two times a week distance two times a week interval training like bodyrocks.hope that helps :)