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)
Turn Down For What (Lil Jon)
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
Youtube: Moniek R
It’s not a diet; it’s a lifestyle!
Fit While Brown was formed on June 12, 2014 by Moniek S Richardson, LCSW, MBA, CPT. It was formed for the purpose helping people learn how to lives healthier lives and promote health and wellness within local the communities. Fit While Brown is setting itself apart from other businesses in health and fitness by providing a unique focus on individual and corporate wellness programs by attending to both the physical and mental health of the client.
Our mission is to help people achieve an optimal level of physical and mental health. By promoting a healthier lifestyle, we are helping people to avoid disease, premature death, and prevent further decline of existing health conditions. It is our mission to focus on creating a pathway to a healthy long term lifestyle for its clients.
For more information on Fit While Brown contact them at
Youtube: Moniek R
Vegan potato Curry
Servings: 4| Prep: 10min|Cook: 1Hour
5-6 Medium red or gold potatoes
1 can full fat coconut milk
1 Tbsp. Red curry paste
1 bag frozen diced carrots & Pea blend
¼ yellow onion, diced
1 clove garlic
2 cups dry Brown rice
Seasonings: Curry powder, sea salt, black pepper, basil, bay leaves, cayenne pepper
- Cook rice and set aside for later
- Cube potatoes then dice onion and garlic.
- In large skillet add high heat oil like avocado oil and turn stove to medium/high heat. Once hot add onion, potato, garlic and seasonings minus the bay leaves and curry powder. Cover and cook for 1-2 minutes. Add curry paste and cook 1-2 more minutes
- Add coconut milk and Carrot & Pea blend and simmer for 20-30 min medium heat or until the potatoes are tender and sauce has thickened.
- remove from heat and enjoy!
Vegan Chipotle Chilli
Servings: 4 | Prep time: 10 min | Cook time: 40 min
½ Yellow Bell Pepper
½ Red Bell Pepper
½ Yellow Onion
2 Cloves Garlic
12 oz. can of chipotle peppers
2 field roast chipotle vegan sausages
1 can back bean, Drained
1 can red kidney beans, not drained
1 can pinto beans, not drained
2 can fire roasted tomatoes
Seasonings: Sea Salt, Smoked black pepper, basil, oregano, chili powder, Chipotle Chili powder, paprika
- Dice bell peppers, onion, and garlic and one chipotle pepper. Slice field roast sausages into bite size pieces.
- Oil pot using a high heat oil like Avocado oil and set to medium/high heat. Once hot added ingredients from step 1 and seasonings.
- Once onions are translucent and sausage has browned add the sauce from the can of chipotle peppers and let simmer on medium heat for 3-5min.
- Add beans, tomatoes, and more chili powder if necessary. Simmer on medium heat for about 30 min stirring occasionally.
- Remove from heat and enjoy!