Eat and Exercise Right to Stay Fit!

Today, there is a huge number of nutritional products, dietary supplements and wonder diets on the market. However, in the end of the day, eating right is simple. Reading this article takes only a few minutes, but it gives you all the basic information you need to eat right and make creative everyday choices to stay fit, healthy and sexy.



American women have always been strong. A look at past and current international sports results reveals a clear pattern. We are leading in female athletics and most other sports.

In all times, the strongest women have come from the USA.  Female strength sports are largely dominated by US women.  In particular, the sports demanding most muscle power, such as weight-lifting, wrestling and gymnastics are the home ground of American women.

Abbye Stockton, born 1917 in Santa Monica, CA, was the pioneer in the world of women´s weight-lifting. She made the muscle power and physical fitness of US women tangible to people around the world. Since her time, a lot has changed in power sports, but one thing persists; American women are still the strongest females of all!

Not all of us want to become weight-lifters, but we want to stay fit and have a good health. Although our strength is based on great genetics, we also need to think about what we eat and how we exercise to stay in optimal physical condition.

A passive lifestyle combined to wrong nutrition does not only increase the risk of diseases like diabetes, but can also make you feel tired and lose your optimal body shape.

So, what are the simple facts that you need to know to stay fit and look great?


Ignore Commercial Noise

There is a huge number of nutritional products, dietary supplements and wonder diets on the market. They are actively promoted in all possible marketing channels. The rule number one: ignore them! Eating those product is most of the time waste of cash and time. And worse than that: when you eat the useless supplement products, you easily risk ignoring two other things that work for real: eating a balanced diet and allow your muscles to get their daily dose of training.


There is a huge number of nutritional products, dietary supplements and wonder diets on the market. However, buying them is nearly always waste of time and money. Most US women have got all it takes to become even extremely strong without supplements. Still, it is important to let your muscles work and have a balanced and training-adapted fresh food diet with enough protein, and other nutrients.


Let Your Muscles Work

As an American woman, you most probably have all it takes to become a massive bodybuilder, if you decide to go for it. Clearly, that is not we all want to do, so for most of us it is better to choose a much more moderate approach. Many women think that gym or jogging are the only right solutions for exercising, but that is a wrong assumption. A small modification of your everyday activities offers you great exercise.

Take stairs instead of an elevator, whenever you have a choice. Wear nice sneakers, park the car a bit longer away from the office, shop or friend you are going to visit, and walk the rest of the way to get there.

According to statistics many of us enjoy sex with a man and use sex devices at daily basis. You may want to consider adding your sexual activity level a bit, as sex is not only enjoyable, but also beneficial for heart, blood vessels and muscles.

Think also about how you can get more out of your sexual activities from the training point of view.

To get the most out of sex also from the training point of view, you can be a bit creative and try to activate your whole body.

When you have sex with a guy, get on the top to allow your leg muscles to work.

Think also about that you don´t need to stop having sex, when your partner ejaculates. The longer you have sex, the more exercise, and enjoyment, you get. Unless you have other guys on hands, or you can´t do them because of social pressure, you can always go for the devices. Don´t leave it to one or two orgasms. The longer you continue, the better for your body!

When you ride your Sybian or other floor-standing device, make sure you work also with legs instead of just “sitting in the saddle”.

If you have a suction cup vibrator, fasten it on the bad room wall about 8 to 10 inches above the floor, place a pillow under your knees and work actively in “doggy” position. Make sure your device have new alkaline batteries unless your device is connected to mains. This pleasant exercise trains several muscle groups, including lower back, abdominal, leg and vaginal muscles. Work out a good while to get the best effect. Use lubricate, if needed.

Of course, you can also train at a gym too to keep your muscles fit. Make sure you eat enough both protein and fat, if you go regularly at gym. Exercises at gym can easily destroy your female body shape, if you don´t increase your caloric intake to fit your activity level.

Be Aware of What You Want to Achieve

When you plan your diet and exercises, think about setting meaningful goals. Too many of us go to gym, do hard exercise several times a week, while they are on a low caloric diet. That leads easily to a negative metabolic balance, where the body is literally starving. Such a status is unhealthy and it has negative impact on your vitality, hormonal functions, female looks as well as mental and sexual capacity. If you starve, your breast size gets smaller and you lose your female body shape. Men are known to love large breasts, specially the US Type of Breasts, so be careful not to get into a negative nutritional status and lose your female vitality.


In all times, the strongest women have come from the USA. Female strength sports are largely dominated by US women. You may not wish to become a weight-lifter or wrestler, but you still need to think about what you eat and do at daily basis to stay fit and healthy.



What to Eat Then?

First a few things to avoid. Cut sweet snacks, sweet bread, cakes, chips, ice cream, soft drinks and alcohol to an absolute minimum. Limit the amount of cheese and cheesecake you eat. Eat pasta and pizza only in limited amounts and not on daily basis.

In general, avoid any convenience food. Go for high quality proteins like chicken, turkey, salmon and eggs. Make salads and eat plenty of vegetables. You may add cheese or bacon in the salad to improve the taste, but keep them to a minimum.

It does not matter what you eat 3 or 4 times a month. What matters is what you eat at daily basis.

Be sure to stock your fridge with foods high in protein including chicken, lean beef, steak, eggs and nuts so that these high protein foods are always on hand.  A high protein diet that is also balanced with quality carbs and fats is recommended.

You eating habits matter too. Avoid eating cookies, chips and candies, while you are watching TV. Instead, you can have fruits and vegetables available all the time and eat them as much as you want.

Think about that your goal is not to get as thin as possible, but as strong, healthy and vital as possible. So avoid starvation at any time. Eat good quality protein regularly instead of junk like candies, chips, and cakes.

Eat as soon as you are hungry, but stop, when you feel good. Don´t eat a cake after dinner just for a habit. Eat instead more quality protein, if you feel hungry after dinner. Take to stakes instead of one, if eating only one stake leaves you hungry for a dessert cheese cake.

If you see that your breasts start losing volume, or you start to look skinny, revise your diet. You need enough nutrients to stay healthy and vital. Too many American women ignore sufficient caloric intake, as they have read that the US type of breasts have less fat content than other types of breasts. As such, it is true that the fat content of the US Type of Breasts is  low, while milk glands supported by rigid connective tissue structures fill out virtually the whole volume of the breasts of this type. Further, each of the breast gland globes is well supported by a strong connective tissue capsule that contributes to the stabile and firm consistency of the US Type of Breasts. However, although breasts of this, among us common, type keep their shape and consistency better than other types of breasts, there is still some fat tissue in our breasts too. Thus, an insufficient caloric intake have a negative impact on our breast volume too, although to much less extent than on other types of breasts. So whatever your type of breasts you have, you should make sure you have a sufficient caloric intake, when you exercise.


Great recipes that allow you to train and keep you muscles and body fit


Salmon Steaks with Quinoa

High protein recipes, foods and bodybuilding meals for your high protein diet.


1 salmon steak (200g) Asparagus & broccolini 1 cup cooked quinoa 2 tbs low fat Greek yoghurt 1 tsp capers Squeeze of lemon

Cook quinoa for about 15 mins. 2. Cook salmon for 3 mins skin side up on a BBQ grill plate or frying pan. Flip and cook for a further 1-2 mins (or to your liking). 3. Steam asparagus & broccolini. 4. Serve with capers, yoghurt and a squeeze of lemon.


Chicken Breast with Broccoli

High protein recipes, foods and bodybuilding meals for your high protein diet.


1 chicken breast (200g) 2 tsp spice mix (we like Moroccan) 1 cup brown rice Steamed broccoli

Place water in a large saucepan over medium-high heat. Bring to the boil. 2. Add chicken. Return to the boil. 3. Reduce heat to low. Simmer, covered, for 15 minutes or until chicken is just cooked through. 4. Remove from heat. Leave chicken in water for 5 minutes. 5. Slice or shred chicken and sprinkle with spices. 6. Serve with steamed broccoli and cooked brown rice.


Grilled Tuna Salad

High protein recipes, foods and bodybuilding meals for your high protein diet.


1 tuna steak (200g) Mixed green salad 6 asparagus spears, trimmed 2 hardboiled eggs 1 small boiled sweet potato, squared 1 tbsp of olive oil 2 tbsp balsamic vinegar Sprinkle of lemon Salt and pepper to taste

Hard boil eggs and boil sweet potatoes (in saucepan or microwave) and set aside. 2. Season tuna with salt & pepper and grill for1-2 minutes on both sides (med rear) on a hot BBQ grill plate or frying pan. 3. Transfer to a cutting board and let rest for 5 minutes. 4. Steam asparagus and assemble salad. 5. Dress with olive oil, balsamic vinegar and lemon.


A Hardcore Hunk of Steak

High protein recipes, foods and bodybuilding meals for your high protein diet.


250-500g steak Steamed spinach 1 cup cooked sweet potato 1 grilled tomato

Cook steak for 6-8 minutes, turning once, for medium-rare on a hot BBQ grill plate or frying pan. 2. Rest and cover with foil, for 5 minutes. 3. Peel and chop sweet potato and steam in microwave or saucepan. 4. Grill tomato, steam spinach and serve.


Lemon Pepper Barramundi

High protein recipes, foods and bodybuilding meals for your high protein diet.


1 grilled barramundi fillet (200g-300g) 1 corn cob Green salad 1 tbsp lemon juice 1 tsp Lemon-pepper seasoning Salt and Pepper, to taste

Sprinkle seasoning over the fish fillets and rub into the flesh. 2. Sear fish on each side on high heat.  Reduce to medium heat and cook fish for 4-5 min, or until barramundi is cooked through. 3. Cook corn in microwave or on the BBQs. 4. Season fish with lemon juice and serve with green salad.


Turkey Burgers

High protein recipes, foods and bodybuilding meals for your high protein diet.


Extra lean turkey mince (200g) 1 medium zucchini, grated 1 egg ½ cup breadcrumbs 1/2 tsp salt 1 tsp garlic powder 1 tsp onion powder 1 tsp dried basil 1 tsp oregano 1 tsp black pepper Green Salad

Combine ingredients (except salad) into a large bowl and mix together. 2. Form into patties, cover and throw in the fridge for 30 minutes. 3. Cook patties in a small amount of olive oil on a low heat. 4. Serve with a green salad.

Curry Prawns

High protein recipes, foods and bodybuilding meals for your high protein diet.


10 large prawns with shell/tail on 1 tsp Coconut Oil 1 tbsp fresh Garlic, chopped ½ can light Coconut Milk 1 tsp Curry Powder Steamed spinach ½ cup steamed brown rice Salt and Pepper, to taste

Rinse prawns and sprinkle with salt and pepper. 2. Heat coconut oil in fry pan over medium high heat. 3. Add garlic.  Add prawns to pan and sprinkle with curry powder. 4. Add coconut milk and turn heat to low. Simmer for 5 minutes. 5. Serve with spinach and rice.


Chicken Tacos

High protein recipes, foods and bodybuilding meals for your high protein diet.


1 x chicken breast (200g) 2 tbsp. low fat grated cheese 1 cup shredded lettuce ½ cup chopped tomatoes ½ cup black beans ¼ avocado 2 tbsp. Salsa 2 whole grain tortillas

Grill or pan fry chicken breast until cooked through while chopping up veges and grating cheese. 2. Heat up the tortillas then layer the shredded chicken, lettuce, tomato, beans, avocado, cheese. 3. Add salsa to taco or have on the side. 4. Serve with a green side salad.


Tofu stir-fry

High protein recipes, foods and bodybuilding meals for your high protein diet.


Firm tofu (200g) 1 cup mix vegetables ½ cup mushrooms 1 tsp ginger 1tsp garlic 1 tsp tamari soy 1 cup cooked brown rice

Heat olive oil in a wok over high heat, add garlic and ginger and stir-fry for 30 seconds. 2.    Add mushrooms and tofu and stir-fry for 1 minute. 3. Add mixed vegetables, stir-fry for a further 1-2 minutes, then stir in soy. 4. Serve with cooked brown rice.


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