• Home workout videos
    Exercise DVDs,  Exercise Videos,  Training

    Not Ready for a Public Gym? No Problem.

    Believe it or not, you don’t have to join a gym to get in shape and stay that way. Before I joined a gym, I exercised in my living room every day for five years. I never wanted membership at a public gym. I can be myself at home and even goof around, which makes for a more enjoyable workout. I also tend to train harder in privacy (grunting and ugly faces of strain are allowed). At a gym, since it’s a public place, some people, like myself, find it uncomfortable, and time doesn’t necessarily make this go away. Thankfully, public gym membership is optional for many goals. If you…

  • Videos

    How I’ve Stayed Fit for 15 Years

    The video below explains the beliefs that keep me grounded in a life of health and fitness. 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.

  • Training

    Why Yoga?

    Whether you want to be flexible or not, stretching is essential for everyone of all ages. I obviously learned this when studying to become a personal trainer, but, I admit, I didn’t implement stretching in my routines as much as I was supposed to. However, after eight years of bodybuilding and limited to no focus on stretching, my body eventually screamed for me to become flexible. I had developed a nagging tight hip flexor, tight shoulders, tight hamstrings — everything was tight. And not in a sexy way, but in an injuriously tight muscles sort of way. Overlooking flexibility meant I wasn’t as fit as I appeared to be. To gain more…

  • Exercises,  Training,  Women's fitness

    Women’s Beginner Upper Body Strength Workout

    Exercise Type: Strength/Resistance Level: Beginner Goal: Muscle development & endurance Baseline set & rep schemes for strength exercise: 8-10 reps – this rep range stimulates muscle growth. You must lift a weight or choose a resistance level challenging enough that you’re physically unable to perform more than 8-10 reps. 12-15 reps – this rep range builds muscle endurance. You must lift a weight or choose a resistance level challenging enough that you’re physically unable to perform more than 12-15 reps. Reps to failure – perform exercise until your form suffers or until performing one more rep is impossible. Rest periods for strength exercise: During between-sets resting periods, shake out exercised muscles to flush…

  • Bodybuilding,  Exercises

    Sample Weekly Workout Schedule

    Having a weekly training schedule organizes training days to ensure that you’re working each muscle group, each skill or whatever your goal is, with enough frequency for results, while also preventing overtraining. If you’re broke or have a limited budget and can’t have a personal trainer write you a routine, I created the below sample weekly schedule for you. In order to make your own custom schedule, you’ll need to consider not just training days, but recovery days. Recovery = growth and progress. Below are general guidelines for muscle recovery. These guidelines can vary based on your goal and skill level. Recovery days needed between workouts (guidelines are based on…

  • Exercises,  Glutes

    Bosu Pistol Squats

    Pistol squats on the floor can take months to master, so take the time to learn that skill before moving on to bosu pistol squats. When you do decide to give bosu pistols a try, be sure to focus on form and execution, not speed. The worst that can happen is that you’ll fall. No big deal. Just get up and try again with as perfect form as possible. Remember to tighten your core to maintain good balance. 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,…

  • Calisthenics | Gymnastics

    Forearm Stand Progress

    I’ve been working on different handstand variations as part of the Gymnastic Bodies course I purchased. It has been about three months since I started the course (as of this post). I still can’t do freestanding handstands, but my favorite progression leading up to it, the forearm stand, is below. My goal is to lift my head with ease every time, and hold it for up to 60 seconds. July 10, 2018 View this post on Instagram Pre-handstand #forearmstand #elbowstand #balance #flexibility #bodyweight #fitmom #fitness #calisthenics A post shared by @ sylviapetrofit on Jul 10, 2018 at 5:24pm PDT May 24, 2018 View this post on Instagram I suck at…

  • Sylvia Petro_Post Workout 6.26.2016
    Exercises,  Sylvia Petro,  Training

    Today’s Workout – Back Workout & Handstand Practice

    Pull Up Variations – 4 Sets Supersetted w/ Back Extensions Set 1 & 2 Mixed grip pull ups to failure Set 3 Wide grip pull ups Set 4 Close grip pull ups   Cable One Arm Rows w/ Rope – 4 Sets Set 1 – Warm up set 12 reps Set 2 & 3 – Working set 10 – 12 reps Set 4 – Heavy set to failure   High Cable Rows – 4 Sets (I made up this name, not sure of the official name. Put cable low on cable machine, stand far back in squat position with a bar attachment. Pull the weight to your belly, contract your back…