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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…
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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…
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Women, Here’s 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…
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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…
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Simple Chicken Meal w/ Sazón Seasoning
A simple pre-workout lunch: chicken, linguine, spinach, organic pasta sauce and sazón seasoning for the chicken. LLAFIT Senior Writer/EditorAs an athlete for over 23 years and a broke single mom for most of that time, I created brokesinglemomfitness.com, now LLAFIT.com, to aid anyone who believes the road to fitness requires a lot of cash or time. In reality, the way…
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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. LLAFIT Senior Writer/EditorAs an athlete for over 23 years and a broke…
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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…
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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…
