Summer 3 Day Diet

Hi, loves and welcome back to my blog. Today I will be sharing my Summer 3 Day Diet with you. This diet is good for someone looking to get into shape for the summer. It can be done every week until you reach your ultimate health and fitness goals. This diet is very similar to The 3 Day Military Diet. I hope you guys love it.

Day 1 Breakfast

Wheat toast with egg cooked to your liking
Green tea

Day 1 Lunch
1/2 cup of tuna
1 hand full and 1/2 of spinach
1 tbsp of balsamic vinaigrette

Day 1 Dinner
3 oz chicken or salmon
1 cup of broccoli
1/2 grapefruit
1 Low fat yogurt ( substitute non dairy yogurt for lactose intolerant individuals)
Green tea

Day 2 Breakfast

Banana and Spinach Smoothie with Chia seeds

Day 2 Lunch
1/2 cup of tuna and 5 crackers
1/2 bananas

Day 2 Dinner
3 oz salmon
1 cup of green beans
1/2 squash
1/2 banana
Green tea

Day 3 Breakfast
Hard boiled egg
2 rice cakes

Day 3 Lunch
Wheat or grain toast
1 tsp of hummus, nutella or peanut butter

Day 3 Dinner
2 oz salmon
Small apple or any fruit
1/2 cup of ice cream
Green tea


Chicken and Broccoli Stir Fry Dinner for Weight loss

Hi, mis amores welcome back to my page. Today I will be sharing my number one Meal Prep dinner meal for weight loss.

Things you will need:
3 lbs of fresh chicken breast
2 big stalks of fresh broccoli
1 box of Instant brown rice(should contain 4 bags of rice)
1 small Spanish onion
Salt and pepper
Coconut oil (virgin cold pressed)
Stir fry sauce(Only 30 calories)
Bowls for your meals
A pot and wok

Healthy chicken and broccoli stir fry with brown rice.

1. Take your chicken breast
and cut them into bite sized pieces.

2. Place in a bowl

3. Grab your small Spanish onion and chop it up into small pieces and add in the bowl with the chicken.

4. Add a few drops of stir fry sauce to it, mix and put in the fridge to marinate.

5. Grab a pot and add 5 to 6 cups of water, add salt and bring to a boil.

6. Once at a boil add your 4 bags of instant brown rice and bring to a boil for 8 to 10 minutes.

7. Chop your raw broccoli into medium sizes, then grab a wok and add 1/2 of water and add your broccoli. Let it cook for 3 to 4 minutes and drain and set aside in a bowl.

8. Grab your marinated chicken and onions and add to a wok coated with coconut oil, cook to 8-10 minutes until brown.

9. Check your brown rice, if done drain and set aside in a bowl.

10. Return to your chicken, be sure to stir it, if brown add your broccoli to it, 1 tsp of salt, 1 tsp of pepper, a bit of stir fry sauce and sauté it for 3 minutes.

Here are the portion sizes!

Chicken and broccoli stir fry mix should be 1 cup.

Brown rice should be 1/2 cup

Use measure cups to get the best portion sizes

Add 1 cup of stir fry to your bowl and 1/2 of brown rice to it and enjoy.

The dinner meal is approximately 300 calories

Of course during  the day you can have a smoothie like the one I posted or also have oatmeal.

If you get hungry have some fruit, dry fruits or veggies to munch on.

The above meal prep should last for 5 days at the max.




Green Banana Weight loss Smoothie

Hi, all and welcome! Today I will be posting a simple weight loss smoothie recipe. That I drink for breakfast everyday and it helps promote weight loss, energizes me and keeps me full! hope you all enjoy.

Green Banana Smoothie

Things you will need:

1 Frozen banana
Fresh frozen spinach
Raw chia seeds
Water or your milk of choice(I prefer water)

1. Add 2 handfuls of frozen spinach into the Blender.

2. Add 1/2 cup of your liquid and blend.

3. Add your frozen banana(best if they are cut into pieces) and raw chia seeds

4. Add 1/8 of liquid back into the Blender and blend.

5. Pour into a cup or mason jar and enjoy.

Healthy Paella Recipe

Hi, mis amores and welcome back to my blog. Today I will be posting my Healthy Paella Recipe. Growing up with Anadalusian, Canarian, Basque and Puerto rican roots it was always a tradition to eat Paella. I came up with a healthier alternative that does not involve squid or squid ink.  I hope you guys love it. Let’s get started.


Things you will need:

2 lbs of chicken breast(regular or organic)

2 lbs of small raw shrimp

1 squash

1 bell pepper

1 medium spanish onion

2 cups of brown rice(or 2 bags of instant brown rice)

2 teaspoons of salt and pepper

2 teaspoons of Adobo(My favorite Puerto Rican season by Goya)

1 packet of sazon(My second favorite Puerto Rican season by Goya)

2 tablespoons of coconut oil(Organic virgin cold pressed)

Kitchen scissors and a knife

1. Cut your chicken breast into bite size pieces with your kitchen scissors and place it into a bowl.

2. Rinse your shrimps and place them into a seperate bowl.

3. Take your bell pepper, small spanish onion, squash, and cut them into small pieces.

4. Take your salt, pepper, adobo,  sazon, bell peppers, spanish onion, squash, and split it amongst both meats.

5. Mix the meat, seasonings and vegetables together.

6. Put it aside in the fridge and let it marinate.

7. Grab a medium sized pot and put 2 1/2 cups of water, and salt and bring to a boil. Once boiling add 2 cups of brown rice or two bags of instant brown rice for a faster process(The brown rice takes 10 minutes rather than 45 minutes to an hour, I prefer instant) Bring to a boil, turn down the eat and let it simmer.

8. Grab a pan and add the coconut oil to it.

9. Add all your meat in the pan and stir until tender and brown for 10 minutes. Once done set aside in a bowl, and put it in the microwave.

10. Check your rice and make sure the water is gone or if the rice is tender. If so let it cool done. Then serves the meat over the rice or mix and enjoy.

There you have it people. My 10 steps to making Healthy Paella. I hope you all enjoy it.

Exercises for a Bubble Butt/Squat Booty🍑

Hi, all and welcome to my exercises to grow a Bubble Butt. In this blog I will post my 5 favorite booty exercises that I do to help me acheive a Bubble Butt aka “Squat Booty”.


1. Classic Squat

First stand with feet 1 inch apart(make sure when you squat down your knees do not pass your feet, that means your doing it wrong).

Next position your back straight, position arms straight, and shoulders high.

Then bend your knees slightly and squat down mid way.

Finally squeeze your buttox as you return to a standing position. 30 Reps.

2. Wall Donkey Kicks

First take both hands  and place them on the wall.

Next position your body as if you were to fo a push up with your arms straight.

Finally take your right leg and lift it upward and downward. Repeat on both sides. 25 reps each.

3. Jump Squats

First Slstand in a squat position squat and then jump half an inch from the ground.

Lastly straighten your body as you jump. Repeat 20 times.

4. Deadlift with dumbbell or resistance band

First position yourself in a squat position with your knees bend slightly.

Next move your upper body downward without slouching your back, keep it straight as possible.

Finally your butt should be poked out as you perform the exercise. Return back to starting position and repeat 20 times.

5. Cursty lunges

First stand with your feet 1 inch a part.

Second lunge down and cross your leg behind the other, while the opposite leg is in a regular lunge position.

Third engage your abs and glutes and repeat on both sides for 30 reps.

Exercises may be performed using dumbbells. 

Always make sure you inhale and exhale during every exercise.

Fast Weightloss Diet/Tips

1. Eat at least 2 raw fruits or veggies before each meal with water or 8 oz of green tea.

2. Eat 0 to 300 more caloroes after each fruit/veggies.

-Eat up to 0 to 300 calorie meals a day.

-It is ok to eat 1, 2, or 3 meals a day. No more than 4 meals.
-Eat whenever you want but make a fasting schedule for faster results.
-Make meals 4 hrs apart.
3. Do fat loss workouts for 20 to 40 mins for intense results

-3-4 days a week.

-Or  workout 1 to 2 times a day
Or 10 minutes 2 to 6 times a day for 5 days a week.

About Me

Hi, I’m Coach Mona and welcome to my Health, Fitness, and Beauty blogs! I am a Nursing Graduate, Business and Fitness Major, Fitness Enthusiast, Beauty Influenster, and Aspiring Curvy Model. All recipes created are mine! I love my CURVES, beauty, writing, eating healthy, dancing, and all things health and fitness related. I am a curvy woman and have dedicated these blogs to curvy women and women of all sizes. I will be sharing my personal experience, meal guides, beauty tips, honest reviews, and exercise tips on my blogs.

By making these blogs I am encouraging others to become more healthy, live happy beautiful lifestyles. I want to motivate others to push themselves daily to improve their health. My motto is to Eat Clean, Exercise, Maintain Curves, and Be Happy. I hope you all love these blogs. Enjoy them.