POP Nutrition: Tangy Filet Mignon With Roasted Sliced Zucchini And Sweet Potatoes

Hi guys,

I have been feeling like having another steak – surprise, not ūüôā so. I also think that marinating really gives the meat nice flavor. So here is the Filet Mignon With Tangy Marinade. I also grilles zucchini and sweet potatoes to make this meal compete. Hmmm…hmmmm good.


  • 1 cup low-sodium vegetable broth
  • 1 tbs tamarind concentrate
  • 1/2 red onion diced
  • 1/2 cup white wine vinegar
  • 1 1/2 tsp pumpkin spice
  • 1/2 fresh squeezed lemon juice
  • 1 tsp ground peppers
  • 1 tsp dried parsley
  • 1 tsp paprika
  • 1 tbsp Dijon mustard
  • 1 tsp garlic powder
  • 1 tsp mustard seed
  • 1 tsp celery seed
  • 1 tsp coriander
  • 1 tsp marjoram
  • 1 tsp oregano
  • 4 6 oz Filet Mignon stakes
  • green onions
  • olive oil
  • cilantro

Cooking Steps:

  1. Mix all marinade ingredients. Place a bowel and put in filet steaks. Leave in the fridge ideally over night or at least for 2-3 hours. Make sure that the meat is covers completely, if not flip them half way into the 2 hours.
  2. Broil or grill until desired temperature.
  3. Meanwhile slice zucchini and sweet potatoes and range on a cooking sheet.
  4. Sprinkle with olive oil, pepper, paprika, garlic powder, onion powder, coriander, marjoram. Roast for 25 min (230 C).  


Esse Libere Fitness – Free To Be Fit

MTRW: Stregth & Endurance

Above all, never cheat on any exercise; use the amount of weight that you can handle without undue strain.‚ÄĚ ‚Äď Bruce Lee

Hi guys,

Here is the plan for this week upper body. We will do the routine below on: 

  • Monday| Medium load | perform 3 sets | 1 set = 1 rep on each side + 2 reps on each side | 9 reps total
  • Wednesday | Heavy Load | 1 set = 1 rep on each side + 2 reps on each side + 3 reps on each side | 18 reps total
  • Friday | Light Load | 1 set = 1 rep on each side | 3 reps total

You will pick a kettlebell that you can press 5-8 times and that will be the weight that you will be working for the next 4 weeks. After that you will go up in weight and sets.

Part 1: Medium load | perform 3 sets | 1 set = 1 rep on each side + 2 reps on each side | 9 reps total for each exercise in this sequence

  • kettlebell clean + press
  • pullups

Past 2: time challenge

  • Swings | 5 min non-stop

Part 3| pyramid | 3 rounds

  • body-weight push-ups | 15
  • decline leg raises | 10
  • dip | 5

Of course stretch and enjoy a post-workout snack.


Esse Libere Fitness – Free To Be Fit

MTRW: How Is Your Rear View

Hi guys,

You know how many people have great upper bodies and chicken legs. Well, when taking recent pictures, I realized, I have been in denial all this time. I also lost some muscle mass that I gained last summer. I am still having asymmetry between my front and back and left and right sides. So I need to stop being sad and get to work.  Moreover, not seeing ones rear view does not really help since, symmetric body development gives your more overall power and helps you avoid plateaus.

And now, here it is a “How Is Your Rear View” workout focused on leg and glute development.

3 sets | 12-15 reps

  • Clean and Jerk
  • Front or regular Squats
  • Leg extensions
  • Leg Curls
  • Reverse Hyperextension
  • Hip Adduction
  • Standing Smith Machine Calf Raises

Stretch and enjoy a post workout snack.


Esse Libere Fitness – Free To Be Fit

MTRW: Speed Envy

Hi Guys,

I think I have been feeding my worries and finally my jeans are getting a bit too tight even though I have been working out. Between traveling for training, my worrying about bringing business so I can continue my day job (I work as IT Strategist) I ate a bit too much and crossed the line and instead of letting the food bring me joy I started feeding my worries. The thing is before I would not have noticed it but with the new skills that yoga training and reading book on self-discovery and conscious living, today I finally admitted that I went a bit too far with worry and also I think subconsciously I sometimes let other people influence me when I fall into the trap of “live a little and eat yourself silly into a heart attack or high-blood pressure”. But it is OK, I know I learn every day, and it is just showing me that I should back of and let life be, let work be as long as I am giving it my best and are present every step so I do not let it pass me by. So I am very happy that I recognized it. Without the gym, I have not been practicing my yoga and meditation and my workouts have been a bit sporadic because of rain and cold, plus I have several things that I have to do before my mid-year review, so cumulatively it all effected me and my eating patterns and historically I overeat when I am sad, worried, or depressed. I’ve learned to not let it get to me. But right now I am only successful when there is more or less balance between¬† my family, personal, work, however, all that is achieved through regular and consistent practice and mediation; and yes, walking, drawing, cooking, is a way to meditate too so it is not necessarily sitting googly eyed in front of a candle ;).

That said, tomorrow I will go back to what helps me bring control over my life (yoga and working out) or in other words actually letting go of compulsion to control everything and just let it be – an oxymoron in a way.

So enjoy your Monday’s Speed Envy workout.

Workout Breakdown:

6 supersets| 12 exercises | 24 min total

  • Set your interval timer for 8 rounds of 10 sec rest & 20 sec work (TABATA protocol)
  • Perform each superset exercise back-to-back and then move on to the next and do not forget to reset your timer

Superset 1:

  • Wide Push-ups
  • Front knee tuck hurdle hops

Superset 2:

  • Crunches
  • Lateral urdle high-knees

Superset 3:

  • Bench Tri Dips
  • Unilateral front hurdles hops

Superset 4:

  • Plank + Knee to elbow
  • Unilateral lateral hurdles hops

Superset 5:

  • Narrow Push-ups
  • Bunny Tracks¬† (1 Front hop+1 hop back + 1 hop forward – repeat)

Superset 6:

  • Shoulder Taps
  • Around the world (run around the hurdles making figure eight)

Enjoy a snack and have plenty of water before, during, and after your workout mixed in with Branched-Chain Amino Acids (BCAAs) to help you support lean muscle & recovery.

Have a great day.


Esse Libere Fitness – Free To Be Fit

POP Lifestyle: Portion Control

Happy Friday guys, 

This week addition to our POP LIfestyle toolbox is – Portion Control. This one is all all about ensuring that you get what your body needs to help you manage the demands of your lifestyle.

So far we were talked about:

The truth is, we need a little bit of everything to help us stay on track and ward of binging and overeating or restricting calories too much. .Yes, if I tell you go ahead and cut down your food intake to 1200 calories of course you will loose weight. Unfortunately, you will also loose your energy, lean muscle (that actually helps you to burn more fat), and also will get out of touch of the natural biorhythm that help you guide and control your food intake based on what your body needs to stay healthy and function well. For exmple, if you need to oil your car. You go an get good car shop but they do not tell you: Hey I got this good oil but because it is so high quality you need half of it. I do not think so. It might run for a but but then it will break and you will need a little more then oil to get it fixed.

Anyway, the point I am trying to make is that restrictions will not get you far. Think about it, have you been around a person on a diet, are they happy? I do not think so. Depressed and obsessed.

And, yes, I did it all: 1000 calories, cabbage diets, pills, but nothing yelled long-term sustainable results that could be easily maintained througout my life without damaging my health. And forget about it when you are on vacation or a gathering.  That is why these series of posts are designed to help you get back in touch with you body and stop feeding your emotions, give into peer pressure of you have to live a little, and help you slowly and gradually release food obsession both unhealthy and healthy food ones.

Through out my training (15 years), I noticed that depending on what I do my body tells me to tweak my carbohydrate, protein, and fats. If I do more more cardio and agility conditioning I tend to eat a little more carbs. On the days where strength and weight training is prevailing I eat more protein. But nonetheless, majority of the time it comes down to 1 serving of healthy protein, 1 serving of fiberfull carbs, and 2 -3 serving of vegetable to keep me light on my fet and ward of energy spikes (lows and highs).

Here is simple chart to help you learn portion sizes no matter where you are and in just as little as few weeks you will naturally see you body starting to tone and shape  effortlessly:

So going forward, continue incorporating effective POP Tools (nutritional guidance and recipes) and free workouts routines and challenges into your daily routine, and you will be surprised just how much energy, vitality, and of course lean muslce you can gain.

Have a great weekend.


Esse Libere Fitness – Free To Be Fit

MTRW: Toned and Hot All Over

Hi  guys,  Today is all about sweating and moving and having fun. So here is your workout:

Warm-up 5-10 min

Part A: Timed Body and Suspension Training Exercises | whole body endurance training and conditioning | set your Gymboss interval timer to 2 rounds of 60 sec work 10 sec rest | no breaks between supersets

  • Superset 1:
    • Bilateral side hurdle hops (use both feet to jump and land)
    • Shoulder press push up
  • Superset 2:
    • Bilateral front hops (use both feet to jump and land)
    • Crab walk
  • Superset 3:
    • High knees lateral hurdle overs (just like high knees but you are moving laterally over the hurdle)
    • Plank to same side elbow to knee crunch

Part B: 5 sets of each exercise | circuit training with no breaks| 20-25 reps per set with an exercise using a weight ‚Äď endurance & strength building cycle

  • Prone leg curls
  • Dips
  • Swiss ball pike

Cool down and stretch

Have a great day.


Esse Libere Fitness – Free To Be Fit

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