After this first series of articles on Croatia, we take a break from the travel this week. This is the first of many more Food articles to come. Enjoy!

Abs Are Made in the Kitchen, Not the Gym 

As yall know or should know by now! I have my own wellness brand call “Nerd With Abs” 🙂
I specialize in fitness, nutrition, and optimal mindfulness, for myself and all my clients.

If you want a nutrition or fitness plan from me, please message me via Instagram or Facebook @NerdWithAbs or email me

Now, people ask me ALL the time! @Nerdwithabs please, I beg of you, help me get abs like you, please! And I simply reply. “One cannot just have abs” “One must be the abs”

Yeah, I honestly don’t know what that means either, but it’s 3:32 AM and here I am, writing this blog on how to give you abs so please be happy that I am sacrificing MY sleep and therefore, MY personal health to make YOU, the reader, healthier. So cut me some slack on the misguided wisdom, sheeeeesh!!!

Items you shall need – Just keeping it simple yallz:

  1. ½ – 1 Ibs of Salmon
  2. Water
  3. Brown rice
  4. Asparagus
  5. All-purpose seasoning salt
  6. Coconut Oil
  7. Pepper
  8. Brown sugar  

I really really really wanna make this as simple as possible for yall – like seriously.

Cooking is not HARD. Cleaning up your dishes and mess AFTER cooking is! Which is why I need a girlfriend to cook for and so she can do my dishes and rub my tummy after. #ForeverAlone #Lonely #CantEvenGetADateOnTinder #PleaseSwipeRight #Please 🙂

Anyways, enough about my sad personal life. On to cooking!

Step 1:

Pre-heat your oven to 350 degrees for 5 mins

Place your Salmon in a glass baking pan like soooo then pour ½ cup of water into the pan.
(You can also use a regular baking pan)

Step 2:

Season both the water and the Salmon with a nice layer of pepper,  seasoning salt, and glazed pinches of brown sugar! (P.S: This is really the only ADDED SUGAR in my diet).


Step 3:

Place the pan into the oven for 30 mins at 350 degrees. (Set a timer on your phone)  (Literally, can’t believe this is a step, but I LITERALLY have clients that, for the love of God, cannot cook)


Step 4:  

Brown Rice – With a rice-maker or rice pot on the stove.
Place 2 cups of rice and 4 cups of water into either the pot or the rice maker.
(If using a pot, follow the same method and place a lid on the pot and let cook for 20-25 mins.

Step 5:

Asparagus – Wash your asparagus thoroughly! Especially in America, you really don’t know what chemicals they put on these vegetables.

Next, with a long frying pan, place your washed asparagus into the pan. Then pour ¾ cup of water into the pan with your asparagus.

Then we add the coconut oil for flavor – Add 8-10 tablespoons of coconut oil into the water of the pan.

Place aluminum foil over the pan allowing the oil and asparagus to marinate and steam cook on medium heat for 7-10 minutes.

You will know when it’s done when the asparagus is soft and easy to bite into!


(Pro Tip – Save the Coconut Water in a separate bottle and drink it later. The water is FULL of rich fats, vitamins and nutrients, that, if you’re reading this, you know you don’t consume on a daily basis!)

Step 6:

Your meal should look just like this:


You’re ready to stop slaving over a hot stove and enjoy the fruits of your labor!

Now stop reading and get cooking!

Once again, I have my own wellness brand call “Nerd With Abs”.
I specialize in fitness, nutrition, and optimal mindfulness, for myself and all my clients.

If you want nutrition or fitness plan from me, please message me via Instagram or Facebook @NerdWithAbs or email me

If you have not already, please check our travel adventures in Croatia here:

Or our awesome time in Split as well 

Thank for reading!


Welcome to BROography! I am the Co-Creator, Jarelle. A 25-year-old Fitness Entrepreneur in Silicon Valley with a goal to make people healthier. IG @NerdWithAbsOfficial I met my best-friend, co-author, business partner & all around bad ass, Romain, in Brisbane, Australia while studying abroad in college. Since then, we have traveled to over 15 countries and 5 continents. We're so narcissistic we decided "Hey, other people should care about our "BRO-Adventures" so "BRO-ography" was born. Romain and I are from 2 different worlds yet, we find harmony in our worldly differences and find brotherhood. My writing style is purely from the heart and soul. I aim to be as authentic as possible for all my readers to enjoy. I think human beings are fascinating, so I will always write through a lens of empathy and compassion to connect with you. I fear the opinion of no man, which this allows me to be open and vulnerable with myself and you all. Please share any and all articles of your choosing & thank you for all the support in advance :)

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