Instagram Fitness
It is @MealPrepMondays and I’m in serious need to get back on track after enjoying great food in NYC!  Check out this amazing dish by @fitness_freak_.  Great meal to prep, all you need to add is extra protein if you need it. Boom!


Ingredients: 1.5 cups long grain rice, 3/4 cup black beans, 3/4 cup cooked corn, 1 large tomato diced, 1 large scallion, 2-4 tbsp chopped cilantro, 1 tbsp lime juice, salt to taste.


Approx macros for 1 of 4 servings: 153 calories, 6g protein, 34g carbs, 1g fat, 4g fiber. 


Thanks @fitness_Freak_ for the idea!  Happy food prepping! 12.17.12 #motivation #foodie #cleaneating #eatclean #nutrition #diet #healthy #healthyeating #musclefood #mealprepmondays

It is @MealPrepMondays and I’m in serious need to get back on track after enjoying great food in NYC! Check out this amazing dish by @fitness_freak_. Great meal to prep, all you need to add is extra protein if you need it. Boom!


Ingredients: 1.5 cups long grain rice, 3/4 cup black beans, 3/4 cup cooked corn, 1 large tomato diced, 1 large scallion, 2-4 tbsp chopped cilantro, 1 tbsp lime juice, salt to taste.


Approx macros for 1 of 4 servings: 153 calories, 6g protein, 34g carbs, 1g fat, 4g fiber.


Thanks @fitness_Freak_ for the idea! Happy food prepping! 12.17.12 #motivation #foodie #cleaneating #eatclean #nutrition #diet #healthy #healthyeating #musclefood #mealprepmondays

#TBT > In honor of #ThrowbackThursday sharing the story of @romeo_estrada who in 3 short years, transformed his life and career.  

By age 17 he weighed 255lb (116kg) and had high blood pressure.  So, he looked in the mirror and made a decision one day to change his life.  He began decreasing his calories and exercising regularly.  One area of concern for him was decreasing the fat in his chest so he started doing 5 pushups and 5 situps and walking 10% of mile. It was a start.


He stayed dedicated and increased his efforts and lost 95lbs (43kg) in 1 year. When people began to notice, he decided to really get serious and start learning how to maintain a healthy diet and fitness regimen.  Today, he is a shredded 170lb (77kg) and is a personal trainer and strength & conditioning coach.


He wants people to know this: IT IS POSSIBLE.  Just have to make a decision.  Give it up for @romeo_estrada - he’s had an incredible journey and is helping others do the same!  #Awesome.  12.13.12  #beforeandafter #weightloss #transformation

#TBT > In honor of #ThrowbackThursday sharing the story of @romeo_estrada who in 3 short years, transformed his life and career.

By age 17 he weighed 255lb (116kg) and had high blood pressure. So, he looked in the mirror and made a decision one day to change his life. He began decreasing his calories and exercising regularly. One area of concern for him was decreasing the fat in his chest so he started doing 5 pushups and 5 situps and walking 10% of mile. It was a start.


He stayed dedicated and increased his efforts and lost 95lbs (43kg) in 1 year. When people began to notice, he decided to really get serious and start learning how to maintain a healthy diet and fitness regimen. Today, he is a shredded 170lb (77kg) and is a personal trainer and strength & conditioning coach.


He wants people to know this: IT IS POSSIBLE. Just have to make a decision. Give it up for @romeo_estrada - he’s had an incredible journey and is helping others do the same! #Awesome. 12.13.12 #beforeandafter #weightloss #transformation

Yikes! Don’t let this be you. Remember: you can never out train a bad diet. Oh yeah - working out and exercising helps. 😂 This parody pic comes courtesy of @nicko_flinto.



Ok, so while this failed reenactment of this yoga pose is funny, it does teach us all a lesson: that results don’t just happen.  You need to work towards making your goals a reality. Proper diet and regular exercise are keys to your continued success.


Hopefully this served as a friendly reminder and midweek “pick-me-up” to get you through the day. Thanks @nicko_flinto for the pic! 12.12.12 #motivation

Yikes! Don’t let this be you. Remember: you can never out train a bad diet. Oh yeah - working out and exercising helps. 😂 This parody pic comes courtesy of @nicko_flinto.

Ok, so while this failed reenactment of this yoga pose is funny, it does teach us all a lesson: that results don’t just happen. You need to work towards making your goals a reality. Proper diet and regular exercise are keys to your continued success.


Hopefully this served as a friendly reminder and midweek “pick-me-up” to get you through the day. Thanks @nicko_flinto for the pic! 12.12.12 #motivation

Zucchini Pesto Pasta with Cherry Tomatoes by @thecavery.


FRESH, raw  veggies are perfect additions to your diet because of  the fiber content and because they are generally low-calorie and filling to satisfy hunger.


Here’s an EASY raw zucchini recipe with homemade pesto, perfect for #MealPrep.  

(1) Purchase a Julienne or vegetable peeler and peel a raw zucchini. 
(2) Either make your own homemade pesto or purchase fresh pesto sauce from the produce section of your grocery store.  
(3) Add 1-2 tbsp pesto sauce to the peeled zucchini and add cherry tomatoes.  
(4) Add your choice of protein and you’re set to go.  Here, she added salmon.


Thanks, @thecavery for the idea! #foodie #cleaneating #eatclean #nutrition #diet #healthy #healthyeating #musclefood

Zucchini Pesto Pasta with Cherry Tomatoes by @thecavery.


FRESH, raw veggies are perfect additions to your diet because of the fiber content and because they are generally low-calorie and filling to satisfy hunger.


Here’s an EASY raw zucchini recipe with homemade pesto, perfect for #MealPrep.

(1) Purchase a Julienne or vegetable peeler and peel a raw zucchini.
(2) Either make your own homemade pesto or purchase fresh pesto sauce from the produce section of your grocery store.
(3) Add 1-2 tbsp pesto sauce to the peeled zucchini and add cherry tomatoes.
(4) Add your choice of protein and you’re set to go. Here, she added salmon.


Thanks, @thecavery for the idea! #foodie #cleaneating #eatclean #nutrition #diet #healthy #healthyeating #musclefood

Abs like a model, strength like a gymnast! 🔥💪 Is one side stronger than the other?


CHALLENGE: One-arm bar toe touches by @brandonprice_.


Few exercises frustrate me as much as this one. It’s a pure test of strength. You pretty much work every muscle in your body trying to raise your legs and hips so that your toes touch the bar WHILE you hold your body weight.  


HOW TO: Simply grab the bar with one hand and perform a bar toe touch without swinging your body. 😱 Certified #beastmode & Ninja status. 


See how many you can perform and try to work your way up each week.  Thanks @brandonprice_ for the #fitspo and challenge! 12.10.12 #Motivation

Abs like a model, strength like a gymnast! 🔥💪 Is one side stronger than the other?


CHALLENGE: One-arm bar toe touches by @brandonprice_.


Few exercises frustrate me as much as this one. It’s a pure test of strength. You pretty much work every muscle in your body trying to raise your legs and hips so that your toes touch the bar WHILE you hold your body weight.


HOW TO: Simply grab the bar with one hand and perform a bar toe touch without swinging your body. 😱 Certified #beastmode & Ninja status.


See how many you can perform and try to work your way up each week. Thanks @brandonprice_ for the #fitspo and challenge! 12.10.12 #Motivation

Start this week off right - start prepping your meals tonight and tomorrow so you can win all week long like @dekini_fit. 💪🔥 Here are THREE different meals you can prep and eat each day while you are away from home.  🌟 To keep items fresh, you can prep the food and then freeze it.  The night before you need it, put it in the refrigerator so it is good to go in the morning.🌟


(1) Chicken, roasted cinnamon sweet potato chunks, broccoli (steamed or roasted)


(2) Chicken, baby spinach and cherry tomatoes, butternut squash, berries and Greek yogurt.


(3) Chicken, baby spinach and cherry tomatoes, roasted cinnamon sweet potato chunks, berries and Greek yogurt.


Select a different type of seasoning for the chicken for each meal and you can really transform  the dish.  Enjoy!

 #foodie #cleaneating #eatclean #nutrition #diet #healthy #healthyeating #musclefood #mealprep

Start this week off right - start prepping your meals tonight and tomorrow so you can win all week long like @dekini_fit. 💪🔥 Here are THREE different meals you can prep and eat each day while you are away from home. 🌟 To keep items fresh, you can prep the food and then freeze it. The night before you need it, put it in the refrigerator so it is good to go in the morning.🌟


(1) Chicken, roasted cinnamon sweet potato chunks, broccoli (steamed or roasted)


(2) Chicken, baby spinach and cherry tomatoes, butternut squash, berries and Greek yogurt.


(3) Chicken, baby spinach and cherry tomatoes, roasted cinnamon sweet potato chunks, berries and Greek yogurt.


Select a different type of seasoning for the chicken for each meal and you can really transform the dish. Enjoy!

#foodie #cleaneating #eatclean #nutrition #diet #healthy #healthyeating #musclefood #mealprep

It has been said that in order to “get the body you want, you must first love the one you already have.”  Keep setting & pursuing goals and making your dreams a reality.  Also realize that true contentment will only happen when you are happy and satisfied with yourself.  So, reaching “that goal” may not change the way you feel on the inside…


So if you haven’t already done so, learn to love yourself (more) and you’ll find this journey of life and fitness much more enjoyable.  Keep pushing, #FitFam!  12.09.12 #instagood #fitnessgram #love #tweegram #versagram #instamood #repost

It has been said that in order to “get the body you want, you must first love the one you already have.” Keep setting & pursuing goals and making your dreams a reality. Also realize that true contentment will only happen when you are happy and satisfied with yourself. So, reaching “that goal” may not change the way you feel on the inside…


So if you haven’t already done so, learn to love yourself (more) and you’ll find this journey of life and fitness much more enjoyable. Keep pushing, #FitFam! 12.09.12 #instagood #fitnessgram #love #tweegram #versagram #instamood #repost

FLAVOR! So, what’s a tasty, “clean” meal look like? Like this meal by @jbonifaz3.  The dish is simple and balanced, giving your body tons of vitamins and minerals, meeting your macronutrients of protein, carbs and fats, while satisfying both sweet, spicy and sour cravings.


#Ingredients: (1) Grilled chicken breast with bell peppers seasoned with paprika, cumin and garlic; (2) lettuce salad topped with cucumbers, tomatoes, fresh lime juice, splash of vinegar; (3) grilled asparagus, mushrooms & pineapple; (4) delicious fluffy #quinoa.


Keeping it simple yet interesting are vital to your continued success.  And this dish is packed with flavor so you should enjoy. Thanks @jbonifaz3 for he meal idea!


#cleaneating #eatclean #nutrition #diet #healthy #healthyeating

FLAVOR! So, what’s a tasty, “clean” meal look like? Like this meal by @jbonifaz3. The dish is simple and balanced, giving your body tons of vitamins and minerals, meeting your macronutrients of protein, carbs and fats, while satisfying both sweet, spicy and sour cravings.


#Ingredients: (1) Grilled chicken breast with bell peppers seasoned with paprika, cumin and garlic; (2) lettuce salad topped with cucumbers, tomatoes, fresh lime juice, splash of vinegar; (3) grilled asparagus, mushrooms & pineapple; (4) delicious fluffy #quinoa.


Keeping it simple yet interesting are vital to your continued success. And this dish is packed with flavor so you should enjoy. Thanks @jbonifaz3 for he meal idea!


#cleaneating #eatclean #nutrition #diet #healthy #healthyeating

Balance 101 by @mankofit and @siren0616! 


One of the key tests of muscular strength and endurance is body weight balancing.   Done in the right way, holding movements for a few seconds help build strength and activate deep stabilizer muscles throughout your entire body. 


With a partner these movements appear easy, but are surprisingly very challenging.   They require focus and a lot of reliance on your partner to hold their weight.


CHALLENGE: grab a friend and practice a safe counterbalancing move.  Try to see how long you can safely and securely hold the position. Once you master one move, move on to another. 


Tag your pics #instagramfitness so we can all see what you come up with!


Give it up for @mankofit and @siren0616 for the tip and #fitspiration!  12.04.12 #motivation #fitchicks

Balance 101 by @mankofit and @siren0616!


One of the key tests of muscular strength and endurance is body weight balancing. Done in the right way, holding movements for a few seconds help build strength and activate deep stabilizer muscles throughout your entire body.


With a partner these movements appear easy, but are surprisingly very challenging. They require focus and a lot of reliance on your partner to hold their weight.


CHALLENGE: grab a friend and practice a safe counterbalancing move. Try to see how long you can safely and securely hold the position. Once you master one move, move on to another.


Tag your pics #instagramfitness so we can all see what you come up with!


Give it up for @mankofit and @siren0616 for the tip and #fitspiration! 12.04.12 #motivation #fitchicks

Get up and Get Moving! 🌞💪 Do you want those results as badly as  @alimroslan and @aprillesolis? 🔥


Then you understand that goals don’t just happen - YOU make them happen. 


Put your sneakers on this morning and do something that’ll move you one step closer to achieving those goals!  

Let’s go, #FitFam!  12.04.12 #motivation

Get up and Get Moving! 🌞💪 Do you want those results as badly as @alimroslan and @aprillesolis? 🔥


Then you understand that goals don’t just happen - YOU make them happen.


Put your sneakers on this morning and do something that’ll move you one step closer to achieving those goals!

Let’s go, #FitFam! 12.04.12 #motivation