Updated: Why You Need to Log Calories

Some personal trainers and “health gurus” don’t believe in logging calories. Instead, they say “eat when you’re hungry.” I don’t agree with that. I know from experience that eating below or too far above the amount of calories your body requires (for muscle gain, fat loss, or maintenance) can sabotage any prospect of reaching your…

Pre-Workout Salmon Meal

 Ingredients: Salmon fillet Frozen green beans Minute brown rice and quinoa Coconut oil Green curry paste Directions: Pre-heat oven at 400° Bake salmon for 15-20 minutes Pan-sear green beans and rice together, stirring in curry paste and coconut oil All done! Why’s this meal good for pre-workout? This meal is rich in protein and…

How to Decrease Bloating & Get Regular

This article is about bathroom regularity — bowel movements. It’s an unpleasant topic, we all know. But it affects many people, especially women. Firstly, this article is not for people with medically related bathroom irregularity. I’m a personal trainer, not a gastroenterologist. However, as a personal trainer, I have quite regularly helped clients get regular….

Custom Meal Plans

What Comes in Your Meal Plan? ABCs of healthy eating guide – What is an A grade food, what is a D grade food? A quick guide to selecting top-quality foods to stay lean with little effort. Custom meal plan based on your body goals, activity level, and body composition (most accurate way to determine…

Simple Chicken Meal w/ Sazón Seasoning

A simple pre-workout lunch: chicken, linguine, spinach, organic pasta sauce and sazón seasoning for the chicken. SylviaMEET SYLVIA PETRO — THE BROKE, FIT SINGLE MOM: As an athlete of over 15 years, and a broke single mom for most of that time, I created this site to aid not only broke single parents to a…

Change Up Your Boring Morning Oats

Quaker Old Fashioned Oats, PB2 (original flavor for some protein), cinnamon (for flavor), and blueberries (for antioxidants). Cinnamon powder, sliced strawberries, low calorie almond milk. Raisins, nutmeg, and low calorie almond milk. I’d like to know, how do you jazz up your oatmeal? Post your recipe below.   SylviaMEET SYLVIA PETRO — THE BROKE, FIT…

Quick Nutrition Tip – Your Carbohydrate Intake

Starchy carbohydrates (rice, pasta, bread etc.) are important to have around your workout. Specifically if you’ll be lifting weights or pushing your bodyweight. Your body prefers starches for these types of activity as a primary source of fuel, pre and post workout. However, outside from working out, if you’re inactive, your body can only do…

Tuna Fruit Salad

Great night meal or low carb meal for leaning out – Tuna Fruit Salad Ingredients 1 pear, chopped 1 slice pineapple, chopped 1 7-ounce can water-packed tuna, flaked and drained 1/2 cup low-fat yogurt 1/2 tsp curry powder 1/2 tsp vanilla 1/4 cup raisins 1 apple, chopped Lettuce leaves   Directions 1. Mix all ingredients…

High Protein Baked French Toast

Here’s a change to your usual oatmeal and egg white breakfast . . .High Protein Baked French Toast. Ingredients 6 slices Ezekiel Bread 6 large Eggs 1/2 cup Low-fat Geek Yogurt 1 1/2 cups Milk 2 tbsp Sugar 1 tsp Vanilla Extract 1 tsp Maple Extract 1/2 cup Pecans Directions Preheat the oven to 350…

Almond Crusted Walleye Pike & Asparagus

The meal below has no starchy carbohydrates, making it excellent for dinner or after cardio. Starchy carbohydrates, e.g., rice, noodles, potatoes, etc, are sought out by the body during times of activity. But when the body is less active or inactive than, say, when you’re exercising, it is wise to cut out what you don’t need — starches….