• Bodybuilding,  Calisthenics | Gymnastics,  Exercises,  Women's fitness

    Updated: 3 Rules to Push-Up Mastery

    A proper push-up (knees off the floor) is a basic upper body exercise. But for many, the movement is strenuous and difficult to learn. Women especially often struggle with how taxing the exercise can be. But, believe me, performing a correct, no-knees push-up has nothing to do with gender and everything to do with discipline and dedication. Follow the rules below for progressions from beginner to push-up master, and soon, you’ll be doing advanced push-ups with ease.   Rule 1: Get off your knees Doing push-ups on your knees creates an unnatural movement pattern that makes it difficult to transition to proper, off-the-knees push-ups. Get off your knees, tighten your abs,…

  • 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,  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…

  • Broke single mom fitness recipes - breakfast - baked french toast

    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 degrees F. Lay bread slices in a shallow baking dish. Make sure they do not over lap. In a bowl, whisk together eggs, Greek yogurt, milk, sugar, and extracts until well combined. Pour egg mixture over the bread slices, making sure they are fully coated. Top bread with pecans and then cover baking dish with…

  • Nutrition,  Recipes

    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. As a general rule, starchy carbohydrates in the evening, when most people have dinner,  can be counterproductive to fat reduction or maintenance of a healthy body fat percentage. And, post-cardio, starchy carbs are not needed for replenishment (unless your cardio session was a long duration, 50 minutes +, or high intensity). Pike fish is a great source…