MTRW: Non Stop Fat Burner

Hi guys,

I have been diligent about my shoulder and was practicing the clean and press and swings for the kettlebell 100 snatch test – my final test before getting the RKC certification since I passed all other requirements. But today I was feeling like doing a different format so I do not get bored.

Workout Breakdown:  3 rounds | timed

  1. Jackknife ring pull-ups | 10reps
  2. Barbell squat | 20 reps
  3. Dips | 6
  4. Barbell unilateral deadlift| 10 reps each side
  5. Kettlebell clean and press | 14 kg | 5 each side
  6. Barbell side lunge | 10 reps each side
  7. Bosu uneven push ups | 10 reps each side
  8. One leg pistol | 5 reps each side
  9. Kettlebell swings | 14kg | 10 reps each side
  10. Repeat | minimal or no rest

Well it’s been some time since I did that style of circuit so it took me 34 min 15 sec. I gave it all but looking back I could have taken less breaks 🙂 I will repeat it next week and see how long it will take me. And please post your times it will be interesting to see your feedback.

Have a great day.


Esse Libere Fitness – Free To Be Fit


POP Nutrition | Vanilla Protein Packed Pancakes

Hi guys,

Well, I though I will be done with the studio renovation this weekend but I have a roadblock after the rain I had standing water on the floor, glad I did not put the mats I would not have noticed it. So looks like the wall that was just build has to come down to see if there is foundation damage. I was so close. Oh well gotta to do what I have to do. I know I am frustrated but I am happy that God is here for me as I believe everything happens for a reason.

So I decided not to get too sad and started checking out my new camera, I can record the videos in my back yard for now.

That said here is a new recipe: Vanilla Protein Packed Pancakes – delicious an improvement form my last attempt.


  • 1/3 cup vanilla whey protein powder
  • 1/3 cup whole grain pastry flour or all-purpose flour
  • 1/4 cup multi-grain oats
  • 1 packet (1 gram) stevia or other sugar alternative
  • 1 large egg
  • 1/4 vanilla soy milk
  • 2 tbsp vanilla extract

Cooking steps:

  1. In a large bowl, combine the protein powder, flour, oats, stevia, egg, vanilla, and milk. Mix well.
  2. Coat a nonstick skillet with cooking spray, then wipe away the excess with a paper towel. Pore 1 table spoon full. Coo until you start to see bubbles and the pancakes is easily flipped, cook for another min or so. 
  3. Enjoy with sugar-free apple sauce, berries, or honey (in moderation).
  4. Makes 3 inch 6 pancakes. Have a great Sunday.


Esse Libere Fitness – Free To Be Fit

POP Nutrition: Super Salad Fit For A Ftiness Lover

Hi guys,

I have not been able to do posts, got swamped at work and  my mom got sick too. But, with the help of my boyfriend  (he did most 90 % of work), we got the Aerial Rig up. It is 18 feet high, going up to 24 feet was not an option due to space limitations.

Anyway, with all the Memorial Day celebrations I am sure most of us are eating more of what we should not 🙂 So here is green plate that will satisfy sweet, tangy, and crunchy desires of your heart. Serves 4

Super Salad Ingredients:

  • 2 med ripe tomatoes
  • 2 Persian cucumber
  • 2 yellow peppers
  • green onion
  • 1/2 med vidalia onion
  • 4 med radishes
  • 4 cups spinach
  • 4 x 3 ox pork chops cooked
  • 6 Pop Cakes
  • cilantro
  • olive oil and balsamic vinegar (to taste)
  • 1/2 lemon ( juice)
  • 1/3 cup sweet dried cherries (unsulfured and unsweetened)
  • balsamic vinegar reduction (for decoration)

Cooking Steps:

  1. Cut all the vegetables and add lemon juice, olive oil, balsamic vinegar.
  2. Slice pork (or any meat fish of your choice), and toss it it, add cherries, and sprinkle balsamic vinegar reduction sparingly on top of each salad.

MTRW: Keep Pumping

Hi guys, I have been busy so here is the workout that I did on Friday.

Workout Breakdown: 4 sets | 25 reps

Superset 1:

  • Barbell Squat
  • Rope Pull-down

Superset 2:

  • Barbell Deadlift
  • Low Pulley Wide Grip Row

Superset 3:

  • Dumbbell Walking Lunges
  • Dumbell Shoulder Pres

Superset  4:

  • Seated Calf Raises
  • Prone Dumbbell Triceps Press + Skull Crushers

Superset 5:

  • Lateral Dumbbell Squat
  • Standing Wide Grip Barbell Biceps Curls


  • Decline Bench Leg Raises
  • Incline Bench Crunch

Stretch and enjoy a protein shake.


Esse Libere Fitness – Free To Be Free

Competition Prep: Kettlebell Power

Happy Saturday guys,

In  my quest to prepare for the competition I cannot neglect my kettlebell training responsibilities so I can pass RKC instructor certification. Moreover, I know that I will have to tweak certain things that I do so my focus will be on building strength and endurance while safely working on the moves that I know would not cause injury and already practiced with my other coaches during training that I took. For example, I now there are snatch requirements to pass and become RKC certified. But I am also new and very particular about understanding how exercise works (could not get a deadlift right until Mark Rippetoe showed me how – yes I need that level of detail to get it right).  So instead of learning it the wrong way (did you know it takes about 350 repetitions to learn and then 3500 reps to relearn the right way due to established neurological patterns), I will practice kettlebell military presses and swings so I get used to the kettlebell and build power and then during the training I will only need to get move right because I will already build strength (this is just one example of course).

I am in week 1 with a 3 whole body workouts per week split. The second workout is mid in intensity (90%-80% of ROM) which is perfect because I am pretty new to kettlebells so I will be starting at a lighter weight compared to my full capacity so I can nail the form. The goal is to work up to 16kg kettlebell for the test.

That said, the second weightlifting day of the first week is devoted to kettlebells – as if you already did not figure this one out 🙂

Here is the workout for today:

3 sets | 25 reps

  • Unilateral Kettlebell Military Press
  • Kettlebell Renegade Row
  • Double Kettlebell Lunge
  • Kettlebell Swing
  • Turkish Get-ups

Stretch and enjoy your post-workout granola snack.


Esse Libere Fitness – Free To Be Fit

Click here in case you would like to get some kettlebells

POP Nutrition: Felafel and Chicken Katlets with Salsa

Hi guys,

As promised before I was leaving here is the recipe for Felafel and Chicken Katlets with Salsa.



  • 2 cups Dried Chickpeas
  • 1 Mid Red Onion
  • 3 tbs Crushed Garlic
  • 1 cup Fresh Chopped Parsley
  • 2 tsp Ground Cumin
  • 1/2 tsp Alumni Free Baking Powder

Tomato Salsa:

  • 2 large tomatoes
  • 1 small Cucumber
  • 2 tbsp Chopped Parsley
  • 1 packet Stevia
  • 2 tsp Sriracha
  • 1/2 tsp Grated Lemon Peel
  • 2 tbsp Lime Juice

Chicken Katlets:

  • 2 lb Skinless Chicken Breast Tenderloins
  • 2 eggs
  • 8 oz Fresh Pea Shoots
  • Red Pepper Flakes
  • Onion and Garlic Powder
  • 1 Small Red Onion
  • Ground Pepper
  • Paprika

Cooking Directions:

  1. To make Felafel: Place chickpeas in about and cover the with water (about 32 fl oz) for 4 hours or overnight.
  2. Meanwhile, chop onion, celery, and parsley.
  3. Drain chickpeas and then place them in a food processor along with celery, onion, garlic and all other spices, blend until finely ground.
  4. Let is stand for about 30 min to allow ingredient to bind
  5. When ready, place into muffin sheets and bake until golden brown (200C or450 F for about 20 min)
  6. When ready, let it cool down or you can eat it warm (your choice).
  7. To make Salsa: finely chop tomatoes, cucumbers, onion, and parsley, then add spices and lime juice.
  8. To make Chicken Katlets: in a food processor combine eggs, chopped chicken tenderloins, spices, and peas shoots.
  9. Blend until smooth.
  10. Preheat the oven to 180C or 350F and place 2 tbsp of mixture into the muffin sheet, add a bit of water or broth to keep the katlets moist.
  11. Bake for about 20 min or until cooked.
  12. Serve with salsa, salad, and crispy whole-grain bread.

Have a great Saturday.


Esse Libere Fitness – Free To Be Fit

Transformation Challenge: Getting Ready For Bikini Competition

Hi guys,

After long thinking and going back and forth, I decided that I am ready for another competition. This time it will be NPC Jay Cutler Baltimore Classic on August 25th, 2012. I was planning on competing after the last years OCB Eastern Regional but did not have it in me, was too overwhelmed I think. So this time around I am 5 months out – great time frame, especially since I am still taking my training course and with a child and full time job and volunteering it all adds up, so the extra time will let me ease into the shape that I am looking for without stress but rather planning and plenty of build in rest. Last time I had 4 months. I lost the fat that I was shooting to loose (10lb; 7% body fat loss; 3 sizes’ 7% muscle mass gain). I think I toned up nicely and grabbed the 2nd pace in Fitness Model Division.

Below are my progress pictures form last year:

Start weight – 152lb | end weight – 142 lb | dress size start – 5-6 | dress size end 2-3 | body fat start – 25 % | body fat end – 18% | muscle mass start – 30% | muscle mass end – 37%

Before: Jan 7, 2011               After March 31, 2011


Before: Jan 7, 2011  After: March 31, 2011


That said, I will be posting weekly nutritional guidelines, training routines, and progress stats so you too can whip yourself into a bikini contest ready body and guys there is a both man and women physique division so you can use the plan as well. Plus you do not have to compete but who would not want to look like they do 🙂

And do not worry, if you are following the 3 Month Lean Strength Plan I will upload the entire 3 months of guidelines so you can continue making progress –  I got you covered 🙂

Stay tuned,


Esse Libere Fitness – Free To Be Fit

MTRW: Let It Sweat

Hi guys,

I feel like getting my heart rate up up up. So enjoy this “Let It Sweat” workout.

Warm up: 5-10 min.

Work Part: 3 sets | 15 reps | set up your Gymboss stop watch and see how long it will take you

  • Jump up pull-up + burpee
  • Hurdle lateral hop over + push-up (1 rep is: set up two hurdles, do a lateral hop over one – using both feet to push off and land, bend your knees on landing and take of to get a higher jump and absorb the weight when landing down – then hop over another one jump back into the center, get into a plank and do a wide push up)
  • Bridge get up + jumping jacks (1 rep is: from a prone position get into a bridge, then get back down, straighten you legs, sit up  and do a jumping jack)
  • Triceps narrow push up + side plank (1 rep is: push up plank)

Stretch and enjoy a post-workout snack.



Esse Libere Fitness – Free To Be Fit

Click on the link or banner below to get your Gymboss Interval Timer and Power Systems 30152 Step Hurdle 24″:

MTRW: Toned Back and Delts

Hi guys,

This is the last day of the Endurance Building part one of the 3 month lean strength plan so I hope you enjoy this toned back and delts workout.

War up | 5-10 min

Perform 4 sets of each exercise in a superset back-to-back without a break  | 20-25 reps per set with an exercise using a weight – this month is the endurance building cycle | max rep for body weight exercises | 1 min for strength-cardio plyo exercise

Superset 1:

  • Lat wide-grip pulldown
  • But kicks

Superset 2:

  • Cable shoulder press
  • Side hops

Superset 3:

  • Decline bench front shoulder raise
  • Superstar

Superset 4:

  • Swiss ball lateral raise
  • Burpee

Superset 5:

  • Prone dumbbell IYT
  • High knees

Superset 6:

  • Seated bent-over row
  • Bench hop over

Abs Bonus Round:

Set up your Gymboss timer for 4 double rounds | 10 sec rest and 50 sec work

  • Medicine ball jackknife

Stretch and enjoy your post-workout power snack.

Have a great day.


Esse Libere Fitness – Free To Be Fit

Click on the banner below to get your Gymboss interval timer and make every second count: