POP Nutrition: Zesty Meatballs With Fragrant Rice

Hi guys,

I am sure you all heard about ” Green Eggs and Ham”. A famous Dr. Seuss book. I read about a thousands time to my son when he was a babe. Well, we are not having green eggs and ham but we are having green meatballs. The reason being is all the parsley, green onion, jalapenos, and other green goodness ūüôā


  • 1 lb 85% lean organic ground beef
  • 1 lb 90% lean ground turkey
  • 1 large red onion
  • 4 green onions
  • bunch of chives
  • bunch of basil
  • bunch of cilantro
  • bunch of parsley
  • 3 eggs
  • paprika
  • red pepper flakes
  • ground black pepper
  • 1 tsp marjoram
  • 1 tsp ground cardamon
  • 1 tsp dried thyme
  • 1.5 cups of rice
  • 1/2 ground coriander
  • 1 tbsp grape seed oil

Cooking Steps:

  1. To prepare the rice, use 1.5 cups of rice to 4 cups of water.
  2. Bring water to a boil, add thyme, oil, and coriander. Put the heat on low and cook until all the water is gone. About 10-15 min. If a bit f water left, turn of the heat, close the lid tightly and let the water absorb.
  3. To prepare the meatballs, in a blender mix all the vegetables, spices and eggs, besides the meat.
  4. Place meat in a large glass bowl, add the mixture from the blender. Mix until even consistency.
  5. Preheat an oven to 300 F. Line a cooking sheet with foil. Make 20 round meatballs, line them up, pore 1 cup of low-sodium chicken stock.
  6. Cook for 90 min. Cooking meatballs on low heat and with stock prevents them from being dry.
  7. Server over rice with steamed asparagus.



Esse Libere Fitness – Free To Be Fit

Competition Prep: Weeks 5-8

Hi guys,

My first part of the competition prep was extended for 4 weeks instead 3, I was sick so needed the x-tra time to see results. With a new part of the training coming up, below is my plan for the next 4 weeks. I will be introducing a HIT session and increasing food intake by 200 calories. Also increasing workouts sessions per week and decreasing reps while increasing sets and weight.

Weeks 5-8:

  • Weight lifting: 4 workouts | 4 sets | 20 reps
  • Cardio: 1 HIT session
  • Flexibility: Muscle Flow
  • POP Nutrition: Low carb for 2 days | Re-feed every 3rd days with extra 250 quality fat/carb at nighttime meal (e.g., protein shake with peanut butter with oat bran and chia seeds or high-fiber muffins)

Day 1 Workout:

Chest and Back | 4 warm up & 1 work set | 20 reps

  • Bench Press
  • Incline Dumbbell Press
  • Cable Flyes
  • Wide Push Up
  • Wide Grip Pull Down
  • Brazilian Rope Pull Down
  • Seated Cable Row

Day 2 Workout:

Legs | 4 warm up & 1 work set | 20 reps

  • Leg Extensions
  • Hexbar Squat
  • Leg Curls
  • Standing Calf Raises

Day 3 Workout:

  • Abs: Russian Twist
  • 20 min HIT or cardio of¬† your choice

Day 4 Workout:

Shoulders and Traps | 4 warm up & 1 work set | 20 reps

  • Shoulder Press Machine
  • Cable Lateral Shoulder Raises
  • Front Cable Shoulder Raises
  • Dumbbell Shrugs

Day 5 Workout:

Biceps and Triceps | 4 warm up & 1 work set | 20 reps

  • Barbell Curls (Close, Med, Wide Grips)
  • Resistance Band Biceps Curls
  • V-bar Push Downs
  • Overhead Resistance Band Triceps Extension
  • Seated Dips

Day 6 & 7: Off

Stretch and enjoy a post workout snack.

Weeks 5-8 Sample Menu:

Carb Consumption
Lower Carb
  • 1/4 Cup Dry Roasted Almonds
  • 5 Prunes (Unsulfured)
  • Tuna Melt
  • 1 Cup Steamed Broccoli & Cauliflower
  • Green Tea
  • 1 Banana
Before Workout
  • 1 scoop BCAA w/1 cup of water
During Workout
  • 3 scoops BCAAw/3 cups of water
Post Workout
Before Bed

Note: On the 3rd day we are re-fueling so add 250 calorie snack. Here are a few samples:


Esse Libere Fitness – Free To Be Fit

POP Nutrition: Grilled Salmon Stakes With Roasted Sweet Potatoes Fries and Zucchini Circles

Hello, As we all know fish is full of omega-3, the healthy kind of fat and as I said earlier, chicken is my go to protein and I tend to forget about the fish. But with spring here I am into grilling. Unfortunately it was raining but the good thing by boyfriend got me a George Foreman Griddle last year and I can still do some grilling even when the weather is not cooperating. Moreover, I still like having some fries here and there but I switched it up and use sweet potatoes instead and after slicing them ultra thin (courtesy my dad) I oven roast the with seasoning and a bit of olive oil. Yammy and nutritious, and this is all what POP Nutrition is about. Still enjoying the foods you like without sacrificing the flavor. So here is the recipe for the Grilled Salmon With Roasted Sweet Potatoes Fries and Zucchini Circles. Looks like I tend to have really long recipe names ūüôā


  • 2 4 oz Salmon Fillet
  • 3 Medium Organic Zucchini
  • 6 Med Organic Sweet Potatoes
  • Organic virgin Olive Oil
  • Chives
  • Onion Powder
  • Garlic Powder
  • Red Pepper Flakes
  • Ground Black Pepper
  • Dried Cilantro and Basil Flakes
  • White Balsamic Vinegar

Cooking Instructions:

  1. In a bowl combine white balsamic vinegar, garlic and onion powder, red pepper flakes, basil cilantro, and olive oil then place two Salmon stakes and coat them evenly. Cover the bowl with plastic wrap and place in a fridge until the sweet potatoes and zucchini are almost done.
  2. Peal and chop sweet potatoes
  3. Chop zucchini into round circles (not too thick so they cook evenly)
  4. Lay foil on a cookie sheet, and place layers of sweet potatoes evenly spreading over the entire area  of the lined cookie sheet (the thinner the layer the crisper they will get). Season with garlic and onion powder, red pepper flakes, basil cilantro, and sprinkle a bit of virgin olive oil. 
  5. Preheat the oven to 200 C or 390F.
  6. Lay foil on a cookie sheet, and place layers of chopped zucchini evenly spreading over the entire area  of the lined cookie sheet (the layers should be even so they cook at the same time). Season with garlic and onion powder, red pepper flakes, basil cilantro, and sprinkle a bit of virgin olive oil.
  7. Bake for about 20 min or until desired sweet potato crispiness level is achieved. I have to racks in the oven so I placed sweet potatoes on the higher level to cook them and then on the lower rack to get them crispier.
  8. While the potatoes and zucchini are baking, warm up George Foreman Griddle. Set it to 375 F. Take the salmon stakesout of the fridge and place then on the griddle. Cook for 6 min or less depending on the stake size and thickness.
  9. When ready serve Salmon Stakes with Roasted Sweet Potatoes Fries and Zucchini Circles and decorate with chives.



Esse Libere Fitness – Free To Be Free

POP Nutrition: Chicken, Pea, Corn, Asparagus, and Wild Rice Pure Soup

Hi guys,

I really like split pea or potato leak soup or even more the creamy consistency that they have. So I decided to make Chicken, Pea, Corn, Asparagus, and Wild Rice Pure/Soup. Also, this makes a whole week worth of healthy, low-sodium, gluten-free, protein, and fiberfill lunches or a dinner ad left over lunch for a family.


  • 16 oz. Sweet Corn
  • 16 oz. Sweat Peas
  • 16 oz. Asparagus
  • 2 lb Chicken Tenderloins
  • 1/2 Wild Rice Mix ( I use equal parts of Basmati Brown Rice and Wild Rice)
  • 2 16oz Bags Of Low Sodium Chicken Broth (really makes a difference in flavour)
  • Paprika
  • Curry
  • Onion Powder
  • Garlic Powder
  • Crushed Peppers

Cooking Directions:

  1. In a large pot combine all the ingredients and cook on low for about 45 min.
  2. Once cooked transfer to a blender and pulse. I used a hand-held one and preserved a bit of corn and peas while making chicken finely chopped.
  3. Pore in a bowl, decorate with cilantro and serve warm with croutons.


Hearty and delisous.


Esse Libere Fitness – Free To Be Fit

POP Nutrition: Lean Protein Power

Happy Friday,

This is our next building bock to help you get on the way in to Peak Optimal Performance (POP).  All we are doing, is adding on to what we talked about thus far and this week we are embracing the power of protein which will provide energy fr training and help you towards building the body of your dreams without starving and deprivation.

During our first POP post (Food Power House For A Lean Lifestyle) we started to include fresh fruits and vegetables into our meals and the goal was to do it whenever possible to help you fill up with fiberfill delights Рcompliments of our mother nature.  Then, during our second post (Easy as 1-2-3) we were making transition to fueling our body so it does not cannibalize our hard earned muscle.  The goal there was to start planning and feeding your body valuable nutrients at predictable intervals and in a consistent fashion.

This post is all about the power of protein which compliments wonderfully fresh vegetables and whole grains making your meal a powerful and clean natural fuel to help you take on the day. Our bodies are very well in tune with what we need; however, very often we loose touch with what we really need because our day is too packed and we are busy running around between meeting and daycare. And that is just how our lives are these days, nothing wrong with that. But is it not easier to take on the challenges when you feel great and energetic. Through the day we rely on amino-acids and proteins which helps us to speed up our metabolism and without protein it will slow down. Making sure you are getting lean protein with each of your 4 to 5 meals per day can also help to control body fat, ward of cravings, and help you build lean muscle mass.

Lean protein does not just have to be red meat ‚Äď there are plant base sources (including but not limited to: tofu, black beans, kidney beans, Tempeh), low fat cottage cheese (watch out for sodium), low fat plain yogurt, omega 3 eggs, egg whites, and protein supplements,¬† and of course fish and poultry – hold the skin please :).

That said, lets include just one more tool in our POP lifestyle toolbox and of source it could be hard to hit the mark 100% all the time but do not  worry, just pick right back up. Because worrying will just make you slip back into the domain of self-loathing and doubt. Instead, make sure you get ready and prepare for the time when you might not have an option to eat healthy, so grab that lunch bag and get packing.

Healthy lifestyle is a choice – So why not make it a healthy one!

Have a great weekend.


Esse Libere Fintess – Free To Be Fit

MTRW: Deltoids and Back Blast

Hi Guys,

Here is new routine to build your shoulders and back. Have fun and always give yourself a pat on the back one done. Enjoy the process and celebrate even the smallest wins. Have fun.

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 Рthis month is the endurance building cycle | max rep for body weight exercises | 1 min for strength-cardio plyo exercise

Superset 1:

  • Pull-up (or assisted pull-ups)
  • Speed Rope

Superset 2:

  • Dumbbell shoulder press
  • Speed Rope

Superset 3:

  • Dumbbell lateral raise
  • Speed Rope

Superset 4:

  • Dumbbell front raise
  • Speed Rope

Superset 5:

  • Dumbbell upright row
  • Speed Rope

Superset 6:

  • Low pulley rear delt raise
  • Speed Rope

Bonus Abs Round: 

4 rounds | set your Gymboss interval timer for 8 double rounds of 10 seconds and 1 min respectively

  • Swiss ball pike

Stretch. Have a shake and keep on shaking through the day:)

I hope you enjoyed this post. Have a great day.


Esse Libre Fitness ‚Äď Free To Be Fit

Click on the image-link below to get your Gymboss interval timer and speed rope: