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Mindful Fitness & Nutrition | AJ Hernandez Ⓥ(@mfnwithaj)'s profile avatar HD Profile

Mindful Fitness & Nutrition | AJ Hernandez Ⓥ

@mfnwithaj

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I help men/women lose 10-20lbs of fat, build muscle, boost energy without sacrificing work, family or food in 90 days with my plant based method🌱💪🏽
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MEDITATION Be still… For so many years I thought that to meditate you needed to practice it in a special place, learn all about it before even trying, be a certain type of person or look a particular way. Like meditation only applied to Yogi’s, Guru’s, and Hippies in a temple or shrine and all the other stereotypes that were portrayed to me. I was WAY off! Meditation can include all/any of those things, but it also doesn’t have to consist of any of those things to practice meditation. It can be practiced a few minutes at a time or go on for hours on end. ✨TRY THIS OUT✨ -Breath in through your nose for a 4 second count. -Exhale out of your mouth slowly for an 8 second count. -Repeat this for 3 cycles Now tell me…do you feel slightly more calm and clear headed? If so that’s where I started.🙌🏽 Just remember… You don’t need to control your emotions. You just need to stop them controlling you. Meditation to me is when I am able to focus on by breath. Allowing my breath and body to connect with my brain/spirit. -I’m not thinking about the past. -I’m not thinking about the future. -I’m focusing on my breath which allows me to focus on being present. I’m also able to focus on how different parts of my body feel and are communicating back to me. Meditation can also aid in numerous health benefits: -Productivity by setting the tone for the day -Managing stress more effectively -Increased self-awareness -Increase patience and tolerances by being still -Opportunities to reflect and be grateful Meditation can take on many different practices on many numerous levels. What matters is that you start practicing and find out what works best for you. Namaste 🙏🏽 ✨Thank you for gracing us with your energy…forever missed never forgotten Kobe/Black Mamba 8 & 24 💜💛✨ 💚🌎✌🏽🌱 . . . . . . . . . . #mindfulness #mindful #innerguidance #peaceful #meditation #fitnessmotivation #fitness #veganfit #fitnessjourney #vegan #veganfitness #motivation #plantbased #whatveganslooklike #bodyweightworkout #motivationalquotes by @mfnwithaj
TOFU SUSHI SPRING ROLLS🌱 Tofu Sushi Spring Rolls w/ Sesame Soy Dipping Sauce🌱 These are such an easy and refreshing meal idea for those warm Spring & Summer days. These will keep you feeling full while still light on your feet. (Used high protein tofu) 🌱INGREDIENTS🌱 -Rice Paper Rolls -Sesame Seeds -Sushi Rice -Baked Tofu(High Protein super firm) -Carrots -Mango -Cucumber -Purple cabbage -Thai basil(optional) -Nori -Avocado 🌱DIPPING SAUCE🌱 -1/4 cup soy sauce -1.5 tbsp rice wine vinegar -1/4 tbsp sesame oil -Chili flakes -Cilantro 🌱PREPARE🌱 Dip your rice paper in water add in your toppings and roll it up! Mix your sauce and dip your Spring roll into it and eat them up!🤤 Enjoy! 💚🌎✌🏽🌱 🌱Follow & Save for more plant based meals🌱 #springrolls #summerrolls #vegansushi #springrecipes #summerrecipes #easyrecipes #veganrecipes #vegansushirolls #ricepaperrolls #easyveganrecipes #veganmealideas #vegan #plantbased #veganfood #whatveganseat #plantbasedrecipes #veganfit #veganfitness #veganprotein #plantprotein #wfpb by @mfnwithaj
NON-NEGOTIABLE ✨Don’t ever negotiate on your physical, mental, spiritual, and emotional well-being. These are the basic foundational pillars that will allow you to thrive and be successful in your journey. ✨Don’t ever negotiate on your positive relationship to yourself. Make sure that you are your best friend and that you continue to love yourself no matter what conditions come across your path. Continue to speak highly of yourself as this will translate to a more positive outlook during your journey. ✨Don’t ever negotiate on holding yourself accountable and accomplishing the goals you have set forth for yourself. This will help build your confidence and character as you start checking off your accomplishments. ✨Don’t ever negotiate with the amazing and positive people you have within your life. The company you surround yourself with will directly affect how you think about yourself and what you do. So, continue to surround yourself with loving and kind people. Their kindness will be infectious and will create more love and kindness within your world. ✨Don’t ever negotiate with your values. Continue to be compassionate to those who may not understand all of your values. Offer words of encouragement to those that may misinterpret your values and lead by example. Show the world what you stand for and don’t ever let your bright light be shadowed by those misinformed. ✨Lastly, don’t ever negotiate with having fun. Life can be complicated sometimes so don’t lose sight of what makes life fun for you! 💚🌎✌🏽🌱 . . . . . . . . . #mindfulness #innerguidance #calisthenics #fitnessmotivation #fitness #veganfit #fitnessjourney #vegan #veganfitness #plantbased #whatveganslooklike #bodyweightworkout #motivationalquotes #workout #exercise #workoutmotivation by @mfnwithaj
Combine these 3 moves into your routine and you’ll build that thick, strong, v-taper shape as the foundation of that wider back you’re creating Save this for your next back day and let me know what you think ☑️ 1️⃣ Close Grip Seated Row – 3 sets of 8–12 reps Targets: Rhomboids + Lower Traps (mid-back thickness) Tip: Keep elbows close and pull toward your belly for a deeper contraction 2️⃣ Standing Cable Pullover – 3 sets of 8–12 reps Targets: Lower Lats + Teres Major (V-taper definition) Tip: Focus on driving your elbows down in a smooth sweeping motion and feel the stretch at the top of the rep 3️⃣ Neutral Grip Lat Pulldown – 3 sets of 8–12 reps Targets: Upper Lats + Teres Major (back width) Tip: Pull the bar to your upper chest and control the eccentric for full lat activation Gym bag & water bottle from @onetosavemany #vtaperback #MuscleGrowth #vegan #vegainz #backworkout#PlantBasedMuscle #vegan #plantbased #wfpb #veganfit #nutrition #fitness #wfpb #veganfitness #nutrition by @mfnwithaj
1. You need protein from meat to build muscle 😑Myth: It’s impossible to build muscle on a plant-based diet. 🌱Fact: A well-structured diet with plant-based protein sources, paired with a good workout routine, can effectively support muscle growth. I’m proof it can be done and so can you. 2. Plant-based protein is “incomplete” 😑Myth: Plant proteins are incomplete and nutritionally inferior to meat 🌱Fact: This is a misunderstanding of protein and their amino acid profile. While individual plant foods might be lower in one or two essential amino acids. ALL plant protein contain all 9 essential amino acids in varying amounts. Mixing your plant proteins throughout the day provides all necessary amino acids to build muscle. 3. You won’t get enough protein eating only plants 😑Myth: A plant-based diet doesn’t provide enough protein. 🌱Fact: Plant-based foods are rich in protein, which include tofu, tempeh, seitan, beans, lentils, nuts, seeds, and whole grains. By eating a variety of these foods it’s more than possible to meet your protein needs as well as beneficial. 4. Plant-based protein is hard to digest 😑Myth: Plant proteins are hard on the digestive system. 🌱Fact: Certain plant proteins can be, but techniques like sprouting and fermenting can make them easier to digest. Plus the fiber in plant proteins help build a healthier gut microbiome. Which means better digestion, nutrient absorption, lower inflammation, for faster muscle repair. 5. You must combine specific foods at each meal 😑Myth: You need to strategically combine different plant foods in every meal to create a “complete protein.” 🌱Fact: As long as you consume a variety of plant protein sources throughout the day, your body can create complete proteins from them. Plant proteins contain essential vitamins, minerals, antioxidants, and fiber, which are crucial for overall health
 Check out some of my recipes in my feed for more plant protein rich meals 👀 If you need help structuring a plant-based diet hit me up in my DM 🌱💪🏽😋 Shirt from @onetosavemany #highprotein #vegan #plantbased #whatveganseat #plantbasedrecipes #veganfit #veganfitness #veganprotein #nutrition #fitness by @mfnwithaj
With just a pair of dumbbells you can hit every part of your biceps to blow them up!💪🏽 Save this for your next arm day and let me know what you think 👇🏽 Throw these 3 moves in to target every angle of your biceps for maximum size and shape 1️⃣ Spider Curls – 3 sets of 8–12 reps Targets: Short head (inner biceps) Tip: Keep your chest pressed against the bench and control the negative (lowering) phase for 2-3 seconds. That slow stretch is key for muscle growth. 2️⃣ Cross Body Hammer Curls – 3 sets of 8–12 reps Targets: Brachialis (the muscle that adds thickness underneath your biceps) Tip: Don’t swing the weight. Pause for a second at the top of each curl and squeeze 3️⃣ Seated Incline Curls – 3 sets of 8–12 reps Targets: Long head (outer biceps) Tip: Let your arms fully extend at the bottom before curling back up. It’s that deep stretch that triggers more muscle activation and growth. ✨Shirt, Gym Bag, & Water bottle are from @onetosavemany 🌱🌎💚 #BicepWorkout #DumbbellOnly #MuscleGrowth #VeganFitness #PlantBasedMuscle #vegan #plantbased #wfpb #veganfit #nutrition #fitness by @mfnwithaj
I don’t know what you’ve been told but eating a vegan/plant-based diet isn’t boring, gross, restrictive, or deficient in protein. To be honest…when I went vegan over 8 years ago it opened up my eyes to so many more different foods. It was actually the opposite of restrictive. And I found myself eating foods that I have never eaten before and feeling more energized too!💪🏽 So, if you’re unsure what to eat to hit your fitness goals. Or struggling to get enough protein, short on time, and unsure how to train your body effectively. Then give me a follow as I break thru the myths of a vegan/plant-based diet while also helping you build muscle and stay lean in the process. 🌱If you’re looking for the recipes of some of the meals shown scroll down thru my page and you’ll find them there👇🏽 Shirt from @onetosavemany #highprotein #veganrecipes #vegan #plantbased #wfpb #easymeals #whatveganseat #healthyrecipes #plantbasedrecipes #veganfit #veganfitness #veganprotein #nutrition #fitness by @mfnwithaj
If you’re trying to build bigger and stronger shoulders you’ll want to hit all 3 heads of your deltoids: 💪🏽 1. Front (anterior) deltoid 2. Side (lateral) deltoid 3. Rear (posterior) deltoid These 3 exercises focus on hitting all 3 heads to give you that overall wide shoulder look Perform each exercise with 3 sets of 8-12 reps each For my Shoulder Routine comment “SHOULDER” and I’ll send you my 2-day routine that you can mix and match exercises to hit your goals👇🏽 ✨Pro Tip✨ Train shoulders 2x per week for maximum gains Shirt from @onetosavemany 🌱 #vegan #plantbased #wfpb #veganfit #veganfitness #nutrition #fitness #shoulder by @mfnwithaj
One of the most common questions I get as someone who eats a vegan/plant-based diet is… “Where do you get your protein from?”🤔 🌱Comment PROTEIN below and I’ll DM you a list of my 12 Plant Protein Favorites🌱 To be honest…it’s actually really easy to hit your protein goals on a vegan/plant-based diet. Protein is found in so many everyday plant foods and not just “special” ones. Think about seitan, tofu, tempeh, edamame, beans, lentils, chickpeas, quinoa, nuts, and seeds. Even vegetables and whole grains give you protein throughout the day.  And when you mix and match these foods the protein really adds up. So, the real answer is…Plants have plenty of protein and getting enough on a vegan/plant-based diet is not just possible, it’s simple. ✨If you need more help hitting your protein goals as a vegan hit that Follow button✨ Shirt from @onetosavemany #highprotein #veganrecipes #vegan #plantbased #wfpb #easymeals #whatveganseat #healthyrecipes #plantbasedrecipes #veganfit #veganfitness #veganprotein #nutrition #fitness #traderjoes by @mfnwithaj
Did you already guess the “Secret” ingredient that adds 12g of protein and Zero fat into this recipe? 🤔 It’s Textured Vegetable Protein or TVP for short. TVP is a dehydrated product made by taking defatted soy flour (what’s left after extracting soybean oil) and cooking it under pressure, then drying it. This process gives it a chewy texture once it’s rehydrated. If you’d like the full recipe and macro breakdown comment “Oats” and I’ll send it your way! 👈🏽 And if you’re still not convinced to make these healthy High Protein Overnight Oats… Here are more 3 reasons why you should be eating it: 🌱Muscle Growth & Recovery (High Protein)🌱 With protein coming from oats, TVP, plant protein powder, yogurt, nuts, seeds, and soy milk, each serving packs 58g of protein. This supports muscle repair, growth, and helps keep you fuller longer. 🌱Steady Energy & Blood Sugar Control🌱 The combo of oats, chia seeds, fruit, and healthy fats gives a balance of complex carbs, fiber, and protein. This slows digestion, keeps blood sugar stable, and gives you sustained energy all morning with no mid-morning crash. 🌱Gut Health & Digestion(High Fiber+Prebiotics)🌱 With 15g of fiber per serving, plus chia seeds and plant-based yogurt, this recipe supports healthy digestion, keeps you regular, and nourishes your gut microbiome.   ✨Bonus: It’s also super convenient and made in 5 minutes for a ready to grab and go breakfast✨ Follow me for more Plant-based Fitness tips & Nutrition hacks. Shirts from @onetosavemany #highprotein #veganrecipes #vegan #plantbased #wfpb #easymeals #whatveganseat #healthyrecipes #plantbasedrecipes #veganfit #veganfitness #veganprotein #nutrition #fitness by @mfnwithaj
Look… I’m not here to argue about whether you can build muscle while eating meat. But let’s clear up this myth that you can’t build muscle without it.   I haven’t eaten meat in over 8 years. I’m not protein deficient, and I’m still building muscle.🌱💪🏽   So, if you’re vegan, vegetarian, plant-based, or just want to try more plant protein drop me a FOLLOW👈🏽 I’ll show you how to burn fat, build muscle, feel strong, and have more energy while eating tasty plant-based meals.   Still not sure a plant-based diet can help you thrive? Even though research shows it has huge health benefits compared to eating meat? Here are 3 more reasons to think about when ditching meat:   🌱 1 - Heart Health 🌱 Plant proteins help protect your heart. People who eat more plant protein and less meat have a much lower risk of heart problems. Why? Diets rich in plant proteins, particularly when they replace red and processed meats, have shown 19-36% lower risks of cardiovascular issues, mainly due to lower saturated fat, higher fiber, and beneficial phytochemicals.   🌱 2 - Lower Risk of Disease 🌱 Plant-based diets lower the chance of type 2 diabetes, obesity, and even some cancers. That’s because it helps regulate blood sugar and improve metabolic outcomes from their high fiber and nutrient density. These benefits are attributed to the nutrient composition of plant foods such as legumes, whole grains, nuts, and seeds.   🌱 3 - Better Weight and Cholesterol 🌱 Plant-based proteins typically contain less saturated fat and more fiber than meat, aiding in better cholesterol control and healthier body weight. These factors help with satiety, reducing the likelihood of overeating and supporting weight loss or strength goals. In short...eating more plant protein can protect your heart, lower disease risk, and help you stay at a healthy weight. That’s a win all around!🌱 #plantbased #fitness #nutrition #vegan #meat by @mfnwithaj
🍉Over 80% of Americans do not hit the recommended 2-4 pieces of fruit a day as part of a healthy balanced diet. Yet so many people will blame fruit for having too much sugar and that’s the reason why they are overweight.🥴 If you want a list of the Top 20 Common Fruits ranked by their sugar content just comment the word “Fruit” and I’ll send it over your way. Now let’s be real here…incorporating more fruit into your diet provides far better health benefits compared to getting sugar from candy, due to nutrient content, digestion, and disease prevention.   ✨Nutrient Density✨ Fruits contain natural sugars, vitamins, minerals, antioxidants, and fiber, whereas candy is largely composed of refined sugars and lacks essential nutrients for overall health.   ✨Blood Sugar Stability✨ The fiber in fruit slows the absorption of sugar, minimizing blood sugar spikes, while candy’s added sugars are quickly absorbed, causing rapid increases and crashes in blood glucose levels. ✨Satiety and Healthy Weight✨ Fruit offers fiber and water content that promotes fullness and better weight management, while candy tends to be calorie dense and not filling, leading to overeating. ✨Disease Prevention✨ Regular fruit consumption is linked to a lower risk of heart disease, diabetes, certain cancers, and obesity, while high intake of refined sugars from candy increases disease risk.   ✨Natural Sweetness and Satisfaction✨ Fruit provides a naturally sweet taste with beneficial nutrients that satisfy cravings, unlike candy, which provides empty calories without health benefits.   Choosing fruit over processed sugar results in better overall health, more nutrients, stable energy, and reduced disease risk. Fruit for the win!🍉 #plantbased #fitness #nutrition #vegan by @mfnwithaj

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