My Lunches in Pictures: 2017-2020
The gallery of images that follows is in no way all the lunches I’ve had from 2017 to 2020. It’s a snapshot to show the basic composition of lunches, a macro scheme I’ve followed from 2007 when I first read and adopted the nutrition principles in Burn the Fat Feed the Muscle by Tom Venuto and Nutrient Timing by sports nutrition scientists Dr. Robert Portman and Dr. John Ivy. Adhering to the knowledge in those books and making adjustments based on my evolving goals, I’ve maintained muscle and stayed between 13-16% body fat from 2007-2020. What do all these meals have in common besides being my lunches? Balanced Macros: A…
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…
Latest Health & Fitness Quote
Previous Quotes: 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.
Archer Push-Ups + L-sit Pull-Ups on Rings
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.
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…
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…
Hanging Pike
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.
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…
