• Nutrition,  Recipes

    Thanksgiving Leftovers w/ Asian Twist

    Below is a simple Thanksgiving leftover recipe. Actually, it’s so simple, it’s less of a recipe and more of a combination of a few ingredients that can easily be retrieved from a supermarket shelf — aside from the turkey leftovers themselves, of course. I had the meal featured in this post after 10 PM; therefore, no carbohydrates are in this meal. Remember, carbohydrates fuel activity. The body seeks carbs during physical exertion, something I don’t do at 10 PM. Eliminating carbs at night or when you’re less physically active is an easy way to avoid storage of unburned calories. Here are the simple ingredients of my late-night Thanksgiving leftover meal:…

  • Log calories
    Nutrition,  Summer Slim Down

    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 goals. For someone serious about reaching athletic and/or aesthetic goals, not tracking your calorie and micronutrient needs is the equivalent of winging it and hoping for the best — it’s simply lazy. When I started working out in 2002, I had no clue how to eat for optimum health and fitness. In fact, I thought…

  • Nutrition

    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 complex carbohydrates. Both aid greatly in supporting athletic training and staying energized. The green beans are also an excellent source of vitamins and minerals. SylviaAs an athlete for over 17 years and a broke single mom for most of that time, I created this site to aid not only broke single parents to a life…

  • Health,  Lifestyle,  Nutrition

    How to Decrease Bloating & Get Regular

    This article is about bathroom irregularity — infrequent bowel movements, that is not only annoying but can cause bloating. It’s not a sexy 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. In my experience, bathroom irregularity is widespread among women for one reason: crazy ideas about dieting. Many women want to look great — everyone does, but the methods a large majority of women use to that end: exotic, short-term diets; elimination of whole food groups;…

  • Email/Setup Phone Call
    Nutrition

    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 nutritional needs). A day of meals guide (breakfast, lunch, dinner, and snacks) Nutrition principles you can follow for life! Email any time and phone support (by appointment) for any questions you may have Healthy recipes Healthy Foods Grocery List: Go-to Nutritional Values Guide:Ready to Reach Your Nutritional Goals? Below is what I need to know…

  • Nutrition

    Simple Chicken Meal w/ Sazón Seasoning

    A simple pre-workout lunch: chicken, linguine, spinach, organic pasta sauce and sazón seasoning for the chicken. SylviaAs an athlete for over 17 years and a broke single mom for most of that time, I created this site to aid not only broke single parents to a life of fitness, but anyone who believes the road to fitness requires a lot of cash or time. In reality, the way to fitness is paved with knowledge and firm principles; teaching readers how to master both is the goal of this site.

  • Nutrition,  Slider Posts

    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.   SylviaAs an athlete for over 17 years and a broke single mom for most of that time, I created this site to aid not only broke single parents to a life of fitness, but anyone who believes the road to fitness requires a lot of cash or time. In reality, the way to fitness is paved with knowledge and firm principles; teaching…

  • Nutrition,  Recipes

    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 except lettuce, tossing until well combined. 2. Line a large plate with lettuce leaves. 3. Arrange mixture on lettuce leaves and serve chilled. Nutritional Facts Recipe yields 2 servings Amount per serving Calories: 345 Total Fat: 2.8 g Total Carb: 51 g Protein: 33 g Recipe courtesy of Bodybuilding.com     SylviaAs an athlete for…