Recipes

Tuna and White Bean Salad: 35 g Protein, 10 Minutes

Vijay Pratap Singh -
A 10-minute tuna and white bean salad with lemon and olive oil: about 35 g protein and 400 kcal per serving, no cooking, with a vegetarian swap.

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Recipes

Tuna and White Bean Salad: 35 g Protein, 10 Minutes

Vijay Pratap Singh -
A 10-minute tuna and white bean salad with lemon and olive oil: about 35 g protein and 400 kcal per serving, no cooking, with a vegetarian swap.
Recipes

High-Protein Hummus: 13 g Protein per Serving

Vijay Pratap Singh -
High protein hummus made with chickpeas, white beans and tahini: 13 g protein and 11 g fibre per serving with veg sticks. Vegan, 10 minutes, no cooking.
Fat Loss

HIIT vs Steady State Cardio for Women Over 35

Vijay Pratap Singh -
HIIT vs steady state cardio for women over 35: what the meta-analyses show on fat loss, fitness, time and injury, plus a weekly mix that fits 3-4 hours.
Training

Deadlift After 40: Safe Technique and Progression

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Deadlift after 40 safely: trap-bar vs conventional vs Romanian, a 2-minute hinge self-test, an 8-week progression table and what back-pain research says.
Performance

VO2 Max for Women by Age: Chart and How to Improve

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VO2 max for women by age: a Cooper Institute chart from your 30s to 60s, a 1-mile walk test to estimate yours and an 8-week plan to raise it.

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Start hereYour free 35+ Fitness BlueprintCalories, protein, a weekly training plan and your top 3 priorities in 2 minutes.Build my blueprint →

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