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Gerardo Montiel Personal Training

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Gerardo Montiel Personal Training

1 on 1 and Online Personal Trainer striving to guide you in your fitness and health journey.

08/24/2021

Eat your damn vegetables!

Quick salmon and veggies

Seasonings:
Salmon - Black pepper, garlic powder, white pepper
Vegetables - Black pepper and garlic powder

Instructions:
Spray cooking spray onto a pan and set your temp to medium (might be lower or higher depending on your stove). Once hot throw your salmon skin down and let it cook for 4-6 minutes. While the salmon is cooking throw your asparagus into another pan (same set up as your salmon) and let it cook for about 3 minutes. After this throw your zucchini and mushrooms, lower the heat, and keep stirring occasionally for 2 minutes. By this time the salmon should be ready to flip (you’ll see that the color of the salmon has changed to about half way up). Flip your salmon and let it cook for another 2-3 minutes. After you flip your salmon cover your veggies for a minute or two and they should be ready.
Super easy, takes about 10 minutes of cooking time and they’ll both be done at the same time.

Ingredients:
6 oz Salmon
1 cup Asparagus
1 cup Zucchini
1 cup Mushroom
Quarter lime for added flavor

360 Calories
44g Protein
18g Carb
15g Fat

Like, comment, and share if you liked this recipe and want to see more!

08/21/2021

I love cooking.
I always have.

I learned how to cook at a young age and it’s something I’ve never stopped.

I’ve always enjoyed cooking for others and trying to make “unhealthy” recipes “healthy” (just making them lower calorie).

It’s honestly been a blessing that my mom taught me how to cook so young because it’s helped me so much in my weight loss journey.

The most common issue I hear as a Personal Trainer is that people either don’t know how to cook, what to cook, or don’t have time to cook.

So in order to help I like posting the foods I cook with the ingredients and calorie break downs but I want to help more.

So please let me know if you want more information on this topic.

More detailed recipes, food ideas, and anything that may come to mind, like 5 minute quick meals.

Comment down below!

06/26/2021

Eating bacon while trying to lose fat
🐷
It can be done! All that matters is your total caloric balance.
Eat less calories than you need, you lose weight.
Eat more and well… you get fat.
🧠
So here’s a simple recipe you can try out.
👨‍🍳
5.3 oz Ground Beef
23 g Bacon
Half a cup of bell peppers and onion
Garlic Powder and Black Pepper for seasoning
1 cup of Steamed White Rice
📝
Calories 490
Protein 35g
Carbohydrates 48g
Fat 19g
💪
Comment down below if you try this out and any other types of recipes you would like to see!

06/25/2021

Always strive for more

425 for 15 reps with a pause at the end.

Thanks to and for being some strong ass women and pushing me through this relatively new movement for me.

💪

06/04/2021

High Protein Low Fat Street Dogs

I love eating the street hot dogs that are usually outside bars/venues but they’re so damn high in calories. (Which mostly comes from fat)
So here’s what in my opinion is a better alternative:

hot dog
Natures Own Brioche hot dog bun
Bell pepper
Onion

Calories for 1 Hot Dog
Calories
Protein 27.5g
Carb 32.5g
Fat 11.5g

You can swipe through to see the total calories as pictured.

Let me know if you try these out and any other recipes you’d like to see!

05/25/2021

Chicken Tacos 🔥

Find what you like and stick to it!
I love eating tacos but they can be very high in calories. So I’ve been using to get a massive flavor boost. Check them out and use code LIFTING for free shipping.
👨‍🍳
Ingredients:
8oz chicken breast
Rojizo Marinade
1/2 red bell pepper
1/2 green bell pepper
1/4 onion
80g avocado
3 tortillas
📝
555 calories
53g protein
59g carb
18g fat

05/21/2021

Two days before my lower back gave out.

Moving more than double the weight with no issues. Just goes to show that injuries can come out of nowhere.
But it’s important to remember that it’s not the end!
Assess your situation, talk to those who can help you and set a game plan to getting better 💪

05/12/2021

Try getting creative!
👨‍🍳
Diets can get boring if you think all you can eat is broccoli and chicken breast 🤮
I’m working on refining this low carb stir fry recipe, but this is how it’s going so far.
📝
1 package noodles
1lb skinless chicken thighs
A bunch of bok choy
Sriracha
Seasonings: black pepper, cayenne, garlic powder, and low sodium soy sauce

630 Calories
80g Protein
8g Carb
32g Fat

💪

05/07/2021

Overcoming Injuries
🤔
Crazy to think that just a few months ago I was in so much pain that I couldn’t walk or even use the restroom.
Having my compressed disc was a blessing in disguise. It truly showed me the importance of mobility and how consistent I need to work on it (daily 🤦‍♂️).
🗓
For the past two months I’ve been working on hip thrusts which I never did before. Now I hit 315lbs for 18 reps with no back pain or stiffness.
🧠
Moral of the story
Remember that injuries are only small speed bumps on your fitness journey.
💪
What have you overcome or are working on?

💪

05/02/2021

Fats, do you need them?
💪
Absolutely!
Fat is essential for hormone production, brain and nervous system health, absorption of certain vitamins, and many more things.
🛑
HOWEVER, this doesn’t mean you should be deep frying everything. You want to choose your fat sources wisely.
Two great sources of healthy fats are salmon and avocado like we have here:
🍣 🥑 🍞
Salmon Avocado Toast
Each toast:
214 Calories
14g Protein
15.6g Carb
10.3g Fat
📝
Ingredients for each toast:
1 Slice Natures Own Honey Wheat Bread
26 grams of Avocado
2 ounces of Skinless Salmon

I added black pepper and hot sauce (Tapatio) as well.

💪

04/23/2021

🐔 Chicken Sandwich 🔥
Losing weight must be a lifestyle change or else you’ll pack it back on.
So lets make delicious foods that are lower in calories and will help you achieve those goals!
🥪
For one sandwich
Natures Own Bun
1.5 servings Egg Beaters
4oz Skinless Chicken Thigh
25g Avocado
📝
369 Calories
30g Protein
34.5g Carb
12g Fat
🧠
You can swap out the chicken thigh with chicken breasts for less fat and less calories but chicken breasts suck tbh lol

04/03/2021

“You can’t eat out while dieting”

Bu****it

Plan and know yourself.
📝
Plan:
-Look at the menu ahead of time and pick the leanest options you can find.
-Ask for lower calorie substitutes such as egg whites, omitting butters and oils, and asking for salads instead of fries and other stuff for your sides.
🧠
Know yourself:
If you’re the type of individual that has low self control especially in social settings then acknowledge it and plan accordingly.
-Eat a snack before going out to curb some of your hunger and cravings.
-Let it be known to the people your going out with of your goals and intentions.
🍱
If you only go out once a week then don’t sweat it too much. We should all be able to enjoy out lives and have fun.
💪
But if this is a common occurrence and your weight loss goals are being impacted then take this advice and share it with anyone who may need it too!

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