Black Women Bodybuilding Presents: Moniek Richardson

Tell us about yourself

  • Name Moniek Richardson
  • Age 34
  • Height 5’1 1/2
  • Weight 140
  • Occupation: Personal Trainer, Clinical Social Worker

Give us a brief backstory on how you got started on your fitness journey/lifestyle.

(Moniek)  I started my fitness journey in my early 20’s while struggling with high blood pressure. I tried to stay active in the gym while balancing school, work, and life. In 2013 I decided to create a blog about my fitness journey. That is how the brand Fit While Brown was created. The blog quickly grew into so much more. I would call my friends and tell them to meet me at the park and would create fitness boot camps for us. My love for health and fitness grew. Working in the healthcare industry for many years, it opened my eyes to many health issues that could be prevented. Being a clinician I saw the struggle with weight loss for many people was much more than just physical and I wanted to address that. My vision for myself was to work with the physical and mental wellbeing of a person.   As I continued to workout with others they would ask if I was a personal trainer. I would say no and they would then ask “why not”?. So I asked myself “why not” and I started my program with NASM. I was certified in 2015. At that time Fit While Brown, LLC was launched. I had my avenue push my passion of health and wellness. It has always been a focus on lifestyle and not just a temporary fix.


What struggle did you run into getting started or staying motivated to continue towards your goals?

(Moniek) In the beginning I struggled with balancing time and commitments. Since my health was a priority to me, I continued to work until I found that balance.


What advice do you have for those struggling with motivation to reach their goals or continue with a healthy lifestyle?

(Moniek)  I would tell them hang in there. There is no one way to get there. It can be as colorful as you need it to be but make sure you get there. Keep going. You are worth it.


What is your approach to Diet/Nutrition and the role it plays in reaching your goals?

(Moniek) I am a big advocate for meal prepping, which is one of the services I provide. To be successful at reaching those goals you have to plan and prep. I make sure I keep myself within certain nutrition goals and I track my food and meal prep every Sunday to make sure I stay with that. It is a time commitment but it makes your week better and your food choices are healthier.


What is a typical day of eating like for you?

(Moniek) I typically have 3-4 meals and 2 snacks. I have long days so I pack all of my food with me. Breakfast I usually make egg muffins. Lunch might be grilled salmon and roasted veggies. Dinner might be shrimp stir fry. My snacks include fruit, fig bars, and almonds.


What is your training schedule like and how do you split your workouts?

(Moniek) I work out 3-4 times a week depending on my schedule with clients. I try to get a run in on one of those days (3-5 miles). A leg day may include: 100 (sets of 25) squats with a weight, reverse lunges with weights (3 sets of 20) , and box jumps (3 sets of 20). And I may finish with 3-30 second sprints.


Favorite body part to train?

(Moniek) I love legs! This is my favorite part to train.


Can we get a sample of your workout playlist?


My run/race mix:

Money Baby (K Camp)

U Don’t Know Me (T.I)

The Way You Love Me (Keri Hilson)

I’m Drinking/Red bull (Beenie Man)

Dance (A**) (Big Sean)

My Chick Bad (Ludacris)

I’m Out (Ciara)

Ring The Alarm (Beyonce)

Radio (Beyonce)

Turn Down For What (Lil Jon)

Clapper (Wale)

Na Na (Trey Songz)


Do you take any supplements? If so what do you take?

(Moniek) I take CLA, Omega 3’s, Coq10, and a multivitamin. Most of what I take are regular natural supplements.


What are your staple fitness products for you?

(Moniek) I don’t use many products. I do like Sweet Sweat when I am in the sauna.


Favorite food/Cheat meal?

(Moniek) Mexican Food


One interesting fact about you?

(Moniek) I love horror/scary movies


Anything else you would like to share with us?

(Moniek) I’m thankful for every opportunity to share my passion and love for helping others live a healthier lifestyle.



For information on whats new with Moniek and her Fit While Brown Business check out her contact information below



IG: @fitwhilebrown

Youtube: Moniek R

To start this off I would like to explain what Meal preparation, or meal prep for short, really is. Meal prepping is simply pre-preparing meals so that when you need them they are ready for you. This does not always involve cooking the meals.


Meal prepping in general should be used to make some aspect of your life easier. This can be as simple as one less thing to do in the morning before work or just having a meal already prepared to help you stick to a specific eating plan. One way to meal prep is to prep all of your meals for a certain amount of days and store them in the refrigerator. Others prefer to only prep one or some of the meals that they will eat throughout the day and cook some meals fresh before eating them. Another way to prep doesn’t involve cooking at all but only includes seasoning and portioning out ingredients for a recipe and freezing them in a freezer bag for a later date.


1. food scale (if portioning food)

2. Tupperware

3. measuring cups

4. freezer bags

5. parchment paper or aluminum foil


To get started you will first need to plan out what you want to meal prep and decide a day to do your

meal prepping and/or grocery shopping on. Some simple things to start with are below.

  • Proteins: chicken breast, ground turkey, ground beef, steak, eggs, fish if you dare
    • Vegan options: lentils, beans, chia seeds, Hemp seeds, spirulina, seitan(gluten)
  • Carbs: wild rice, quinoa, yams/sweet potato, brown rice, whole grain tortillas
  • Healthy fats: Avocado, nuts, nut butters, olive oil, and coconut oil
  • Vegetables: Green beans, asparagus, spinach, zucchini/squash, Greens, peppers

Once you have planned out your meals and the portions for each meal the next step is to go grocery shopping. Before you go be sure to check newspaper ads, company websites, and mobile apps for coupons and sales going on to save extra money and help plan what you want to buy from each store. Also be sure to make a grocery list including everything you need and the quantity of each item needed. This will help you stay on track and allow you to buy in bulk for things that warrant it.


Now that you have planned out your meals and have grocery shopped for everything that you need, it’s time to prep!

For this I usually start with the things that require the least effort to cook. So I will put my chicken in the oven and my rice or quinoa in the rice maker. If I make sweet potatoes, I cook them in the oven before my chicken so that they can cool down and I can peel them while the other food finishes. Lastly I make my vegetables on the stove top usually “sautéed” w/water or steamed. Once I am done cooking all of my food I portion it out using my scale and put in my Tupperware to store in the refrigerator.


1. Marinate your meat when possible

2. Buy nonperishable (rice, quinoa, oils, etc.) items in bulk for saving

3. Invest in a cooler bag if you work in an office – these range from $10 to upwards of $300 but a simple bag from target, amazon, or any department will do fine.

4. Rice cookers are awesome and will make your life easier

5. Parchment paper over foil (trust me on this)

6. Mason jar salads can be convenient when used right

7. Save money by using frozen vegetables

8. Slow cookers = saving time & less work

9. Measure your food to be honest about calories being consumed

10. Don’t stress you’ll get the hang of it