• 18th May
    2013
  • 18
Comments
  • 15th May
    2013
  • 15
ah3m: thefameofhealthandfitness: With this challenge I will provide some guidelines but please note, I’m not a trainer and I’m not a nutritionist, but I am person who is passionate about health and fitness and I have worked hard to get to where I am. How you design this challenge is in your hands. I will provide you with some suggestions and examples to help guide you but ultimately you will be the person setting your goals for the next 30 days. You don’t have to prove anything to me or other readers, you just need to prove to yourself that you are capable of doing what you set out to do, because you are. Mistakes, missed meals or workouts, unplanned cheats or temptations might happen. And if it does, don’t focus on the bump in the road, focus on getting over that bump and right back on track. Each meal, workout, hour of sleep, and each day is a new opportunity to learn from your mistakes. It’s an opportunity to reflect on each situation and to devise a plan for success when you get your second chance. There’s always another opportunity for change and become a better version of yourself. Only you know the direction you want to go in and only you know where you’re currently standing. SUGGESTIONS FOR THIS 30 DAY CHALLENGE: Get your sweat on for 30-120 minutes a day for 4-6 days a week (you can use your own program or something you found in a magazine. But whatever you choose, it needs to be consistent for the next 4 weeks). Every Sunday schedule in your workouts for the week Eat a clean meal every 2-3 hours (5-7 meals a day) (check out Tosca Reno’s EAT CLEAN DIET book, Oxygen magazine, my recipes/meals’ pages, or the Clean Eating magazine for some guidelines) Eat protein with 3-7 of your meals Cut out all added salt Cut out all added sugar Cut out all white flour Get 7-9 hours of sleep every day Drink 1-2 glasses of water with each meal Drink 1-5 cups of decaf green or white tea a day Avoid drinking alcohol if possible Drink coffee before your workout if you need an extra boost (avoid energy drinks) Prepare all your meals the night before Schedule in 0-2 cheat meals a week (FYI: cheat “meal” does not equal a day) If you plan on cheating also plan on what you will be having before the day Say “No thank you” to treats that are unplanned Eat your last meal 1-3 hours before bed Take your measurements in the AM (on Monday, January 30th or Tuesday, January 31st) and again when the challenge ends. Measurements can include: photos in a bikini, using a measuring tape to measure your body (e.g., thighs, chest etc.), the scale, body fat %, try on a tigher pair of jeans etc. This is up to you but I don’t recommend you just use the scale! It is not the best indicator of your hard work. Try your best Give it your all Ditch your excuses, it’s only 30 days - you’ll live RULES FOR THE CHALLENGE!!! RULE #1: If you are joining this challenge you will need to make a post on your blog stating what your goals are for the next 30 days (feel free to “steal” the NO EXCUSES picture and repost it on your blog). For example: I will cook all my meals and bring my lunch to work every day I will drink 500ml before I arrive at work every day I will not drink alcohol during the next 30 days I will workout 5 days a week for 60 minutes I will have one cheat meal on ____________ and it will be 2 pieces of pizza from ____________. I will go to bed by 9:00PM Sun-Thur RULE #2: You will need to post at least once a week (if not several times a week) how your challenge is going. RULE #3: You MUST be honest. Honesty is key to change. If you mess up, reflect on it, get back to it, and do better the next time. RULE #4: You need to TAG your challenge posts with #noexcuseschallenge so myself or any reader can see how you’re doing. Remember, we are all here together on the same journey towards health. No judgement. RULE #5: Measure yourself at the end of your 30 days (in the same fashion you measured yourself originally) and make a post about your results. This could include your measurements, how your clothes fit, how your body or mind feel, personal realizations, etc. RULE #6: Have fun and enjoy your journey! So I’m going to try this. Starting tomorrow #noexcuses except for te weekend in chico shits bout to be cray And the #noexcuses challenge lives on! Amen!! Change is a choice!

ah3m:

thefameofhealthandfitness:

With this challenge I will provide some guidelines but please note, I’m not a trainer and I’m not a nutritionist, but I am person who is passionate about health and fitness and I have worked hard to get to where I am.

How you design this challenge is in your hands. I will provide you with some suggestions and examples to help guide you but ultimately you will be the person setting your goals for the next 30 days. You don’t have to prove anything to me or other readers, you just need to prove to yourself that you are capable of doing what you set out to do, because you are. Mistakes, missed meals or workouts, unplanned cheats or temptations might happen. And if it does, don’t focus on the bump in the road, focus on getting over that bump and right back on track. Each meal, workout, hour of sleep, and each day is a new opportunity to learn from your mistakes. It’s an opportunity to reflect on each situation and to devise a plan for success when you get your second chance. There’s always another opportunity for change and become a better version of yourself. Only you know the direction you want to go in and only you know where you’re currently standing.

SUGGESTIONS FOR THIS 30 DAY CHALLENGE:

  1. Get your sweat on for 30-120 minutes a day for 4-6 days a week (you can use your own program or something you found in a magazine. But whatever you choose, it needs to be consistent for the next 4 weeks).
  2. Every Sunday schedule in your workouts for the week
  3. Eat a clean meal every 2-3 hours (5-7 meals a day) (check out Tosca Reno’s EAT CLEAN DIET book, Oxygen magazine, my recipes/meals’ pages, or the Clean Eating magazine for some guidelines)
  4. Eat protein with 3-7 of your meals
  5. Cut out all added salt
  6. Cut out all added sugar
  7. Cut out all white flour
  8. Get 7-9 hours of sleep every day
  9. Drink 1-2 glasses of water with each meal
  10. Drink 1-5 cups of decaf green or white tea a day
  11. Avoid drinking alcohol if possible
  12. Drink coffee before your workout if you need an extra boost (avoid energy drinks)
  13. Prepare all your meals the night before
  14. Schedule in 0-2 cheat meals a week (FYI: cheat “meal” does not equal a day)
  15. If you plan on cheating also plan on what you will be having before the day
  16. Say “No thank you” to treats that are unplanned
  17. Eat your last meal 1-3 hours before bed
  18. Take your measurements in the AM (on Monday, January 30th or Tuesday, January 31st) and again when the challenge ends. Measurements can include: photos in a bikini, using a measuring tape to measure your body (e.g., thighs, chest etc.), the scale, body fat %, try on a tigher pair of jeans etc. This is up to you but I don’t recommend you just use the scale! It is not the best indicator of your hard work.
  19. Try your best
  20. Give it your all
  21. Ditch your excuses, it’s only 30 days - you’ll live

RULES FOR THE CHALLENGE!!!

RULE #1: If you are joining this challenge you will need to make a post on your blog stating what your goals are for the next 30 days (feel free to “steal” the NO EXCUSES picture and repost it on your blog).

For example:

  • I will cook all my meals and bring my lunch to work every day
  • I will drink 500ml before I arrive at work every day
  • I will not drink alcohol during the next 30 days
  • I will workout 5 days a week for 60 minutes
  • I will have one cheat meal on ____________ and it will be 2 pieces of pizza from ____________.
  • I will go to bed by 9:00PM Sun-Thur

RULE #2: You will need to post at least once a week (if not several times a week) how your challenge is going.

RULE #3: You MUST be honest. Honesty is key to change. If you mess up, reflect on it, get back to it, and do better the next time.

RULE #4: You need to TAG your challenge posts with #noexcuseschallenge so myself or any reader can see how you’re doing. Remember, we are all here together on the same journey towards health. No judgement.

RULE #5: Measure yourself at the end of your 30 days (in the same fashion you measured yourself originally) and make a post about your results. This could include your measurements, how your clothes fit, how your body or mind feel, personal realizations, etc.

RULE #6: Have fun and enjoy your journey!

So I’m going to try this. Starting tomorrow #noexcuses except for te weekend in chico shits bout to be cray

And the #noexcuses challenge lives on! Amen!! Change is a choice!

Comments
  • 14th May
    2013
  • 14
brandanschieppati: I give props to great marketing inventions. This is amazing! I always look for gum after I drink coffee. #raf #riseabovefitness #me #instagood #coffee Brilliant!!

brandanschieppati:

I give props to great marketing inventions. This is amazing! I always look for gum after I drink coffee. #raf #riseabovefitness #me #instagood #coffee

Brilliant!!

Comments
  • 14th May
    2013
  • 14
thugkitchen: THROWBACK THURSDAY UP IN THIS BITCH. I was saving this recipe for my upcoming cookbook but you guys said FUCK THAT. So here is the most requested recipe, The Thug Kitchen RCB Burrito. ROASTED CHICKPEA & BROCCOLI BURRITO 3 cups of cooked chickpeas  (2-15 ounce cans, drained) 1 large yellow onion 1 red bell pepper 1 large crown of broccoli 4 cloves of garlic 1 lime Spice Blend: 3 tablespoons olive oil 1-2 tablespoons soy sauce, tamari, or Bragg’s Liquid Aminos (You can usually find this old school hippie shit near the vinegars or soy sauces in the healthy eating section of most big grocery stores and on the internet) 2 teaspoons chili powder 1 teaspoon ground cumin 1 teaspoon smoked paprika 1/2 teaspoon ground coriander or more cumin if you don’t want to go to the store black pepper or cayenne pepper to taste   Heat the oven to 425 degrees. Chop up the onion, bell pepper, and broccoli so that all the pieces about the size of a chickpea. Chop up the garlic real small but save that shit until later. Place all the chopped up veggies in a large bowl with the cooked chickpeas. Pour in the oil and soy sauce, stir, and then throw all the spices in there. Mix until all the vegetables and shit are covered.   Put all of that on a large rimmed baking sheet (like what you would put cookies on but with an edge) and bake for 20 minutes. Take it out of the oven, don’t fucking burn yourself, add the garlic, and bake for another 15 minutes. The broccoli will look a little burnt at this point but that is the plan so chill the fuck out and take it out of the oven. Squeeze the juice of half of the lime over the pan and stir the roasted chickpeas and veggies all around. Taste some and see if it needs more spices or anything. Now make a fucking burrito. I like mine with spinach, avocado, cilantro, and some fire roasted salsa but you do your thing. makes 6-8 burritos

thugkitchen:

THROWBACK THURSDAY UP IN THIS BITCH. I was saving this recipe for my upcoming cookbook but you guys said FUCK THAT. So here is the most requested recipe, The Thug Kitchen RCB Burrito.

ROASTED CHICKPEA & BROCCOLI BURRITO

3 cups of cooked chickpeas  (2-15 ounce cans, drained)

1 large yellow onion

1 red bell pepper

1 large crown of broccoli

4 cloves of garlic

1 lime

Spice Blend:

3 tablespoons olive oil

1-2 tablespoons soy sauce, tamari, or Bragg’s Liquid Aminos (You can usually find this old school hippie shit near the vinegars or soy sauces in the healthy eating section of most big grocery stores and on the internet)

2 teaspoons chili powder

1 teaspoon ground cumin

1 teaspoon smoked paprika

1/2 teaspoon ground coriander or more cumin if you don’t want to go to the store

black pepper or cayenne pepper to taste

 

Heat the oven to 425 degrees. Chop up the onion, bell pepper, and broccoli so that all the pieces about the size of a chickpea. Chop up the garlic real small but save that shit until later. Place all the chopped up veggies in a large bowl with the cooked chickpeas. Pour in the oil and soy sauce, stir, and then throw all the spices in there. Mix until all the vegetables and shit are covered.

 

Put all of that on a large rimmed baking sheet (like what you would put cookies on but with an edge) and bake for 20 minutes. Take it out of the oven, don’t fucking burn yourself, add the garlic, and bake for another 15 minutes. The broccoli will look a little burnt at this point but that is the plan so chill the fuck out and take it out of the oven. Squeeze the juice of half of the lime over the pan and stir the roasted chickpeas and veggies all around. Taste some and see if it needs more spices or anything. Now make a fucking burrito. I like mine with spinach, avocado, cilantro, and some fire roasted salsa but you do your thing.

makes 6-8 burritos

Comments
  • 14th May
    2013
  • 14
thugkitchen: You might make some friends with this shit here. Roasted strawberries and coconut flakes make this salad look classy as fuck but it’s still a choice delivery method for all that fiber and antioxidants. Make some room on your plate for this nutritious motherfucker. We did this with our friends at FoodBeast. Check their shit out. I’ve been reading dessert recipes over there for the last hour, I should probably get back to work.    ROASTED STRAWBERRY SALAD 16 medium strawberries, about 1 pound 1 teaspoon olive oil a pinch of salt ½ cup coconut flakes (you can use sliced almonds to save some cash)  ¼ cup lemon juice 3 tablespoons red wine vinegar 3 tablespoons olive oil a big bunch of basil, chopped into thin strips, about 2/3 cup salt and pepper to taste 1 big head of lettuce (green leaf, spinach, butter, whatthefuckever kind of lettuce is fine) Warm up your oven to 400 degrees. Cut the green tops off the strawberries and throw that shit out.  Slice the berries in half lengthwise. Toss them in a bowl with the teaspoon of olive oil and salt. Mix that shit up good so everything is coated. Put the strawberries cut side down on a cookie sheet. I hate doing dishes so I usually cover the cookie sheet with foil or something because the strawberries can release some juice and it’s annoying as fuck to clean. Roast the strawberries for 10 minutes. Throw the coconut flakes in their own section on the cookie sheet and then roast them at the same time for 3 more minutes or until the coconut looks toasted. Let everything cool the fuck down to about room temperature. Mix together the lemon juice, vinegar, and oil in a small glass.  Toss the lettuce and the basil in a big bowl and add as much of the dressing, salt, and pepper as you like. Make sure everything is coated and then put the strawberries and coconut flakes on top.  Arrange that shit so it looks nice. If you don’t feel like fucking with the oven then just leave the strawberries raw. I don’t give a shit JUST EAT A FUCKING SALAD or 10. Serve 4 people as a side or 1 jolly green giant

thugkitchen:

You might make some friends with this shit here. Roasted strawberries and coconut flakes make this salad look classy as fuck but it’s still a choice delivery method for all that fiber and antioxidants. Make some room on your plate for this nutritious motherfucker.

We did this with our friends at FoodBeast. Check their shit out. I’ve been reading dessert recipes over there for the last hour, I should probably get back to work. 

 

ROASTED STRAWBERRY SALAD

16 medium strawberries, about 1 pound

1 teaspoon olive oil

a pinch of salt

½ cup coconut flakes (you can use sliced almonds to save some cash) 

¼ cup lemon juice

3 tablespoons red wine vinegar

3 tablespoons olive oil

a big bunch of basil, chopped into thin strips, about 2/3 cup

salt and pepper to taste

1 big head of lettuce (green leaf, spinach, butter, whatthefuckever kind of lettuce is fine)

Warm up your oven to 400 degrees. Cut the green tops off the strawberries and throw that shit out.  Slice the berries in half lengthwise. Toss them in a bowl with the teaspoon of olive oil and salt. Mix that shit up good so everything is coated. Put the strawberries cut side down on a cookie sheet. I hate doing dishes so I usually cover the cookie sheet with foil or something because the strawberries can release some juice and it’s annoying as fuck to clean. Roast the strawberries for 10 minutes. Throw the coconut flakes in their own section on the cookie sheet and then roast them at the same time for 3 more minutes or until the coconut looks toasted. Let everything cool the fuck down to about room temperature.

Mix together the lemon juice, vinegar, and oil in a small glass.  Toss the lettuce and the basil in a big bowl and add as much of the dressing, salt, and pepper as you like. Make sure everything is coated and then put the strawberries and coconut flakes on top.  Arrange that shit so it looks nice. If you don’t feel like fucking with the oven then just leave the strawberries raw. I don’t give a shit JUST EAT A FUCKING SALAD or 10.

Serve 4 people as a side or 1 jolly green giant

Comments
  • 14th May
    2013
  • 14
thugkitchen: Getting ready for Cinco de fucking Mayo? It’s one of my favorite holidays for bad decisions. This year you might make a couple shitty judgment calls but don’t start with your margarita mix. You see how many goddamn ingredients are in those fuckers? Red 40? WHATTHEFUCKISTHAT? Artificial flavors? GO FUCK YOURSELF. Don’t be serving up disrespectful drinks.     STRAWBERRY GRAPEFRUIT MARGARITA ¾ cup tequila (optional, but who are you kidding?) ¾ cup grapefruit juice (about 1 grapefruit) ¼ cup lime juice (about 3 limes) 1 cup frozen strawberries (whole strawberries are really fucking hard to measure. It was about 8 medium sized strawberries but extra won’t hurt a thing) 1 ½ cups ice  Blend that shit up.  If your fruit wasn’t super sweet you might need to add a little something extra like a teaspoon or two of whateverthefuck sweetener you like to use is fine. Personally I like agave but you can use honey or sugar. Serve this up immediately.   Make about 32 ounces, enough to relax 2 people

thugkitchen:

Getting ready for Cinco de fucking Mayo? It’s one of my favorite holidays for bad decisions. This year you might make a couple shitty judgment calls but don’t start with your margarita mix. You see how many goddamn ingredients are in those fuckers? Red 40? WHATTHEFUCKISTHAT? Artificial flavors? GO FUCK YOURSELF. Don’t be serving up disrespectful drinks.  

 

STRAWBERRY GRAPEFRUIT MARGARITA

¾ cup tequila (optional, but who are you kidding?)

¾ cup grapefruit juice (about 1 grapefruit)

¼ cup lime juice (about 3 limes)

1 cup frozen strawberries (whole strawberries are really fucking hard to measure. It was about 8 medium sized strawberries but extra won’t hurt a thing)

1 ½ cups ice 

Blend that shit up. 

If your fruit wasn’t super sweet you might need to add a little something extra like a teaspoon or two of whateverthefuck sweetener you like to use is fine. Personally I like agave but you can use honey or sugar. Serve this up immediately.

 

Make about 32 ounces, enough to relax 2 people

Comments
  • 14th May
    2013
  • 14
Comments
  • 13th May
    2013
  • 13
Comments
  • 13th May
    2013
  • 13
poetaguerrera: Through their hard work, dedication, determination, and vulnerability, these four women have become my fitness inspirations. I hope to continue my fitness journey, and, some day, inspire others, as they have done me. Good job, ladies. Thank you for representing the beauty, strength, and openness of the female athlete. @theresa_jenn @ciarale @followthelita @missreid7 Anyone who wants to learn about clean eating, healthy weight loss, female body building, and fitness, should follow these ladies on IG, Facebook, or Tumblr. #fitfam #fitspo #inspiration #fitwomen Words can’t even describe how much I appreciate your message and kind words. Thank you beautiful!! xo

poetaguerrera:

Through their hard work, dedication, determination, and vulnerability, these four women have become my fitness inspirations. I hope to continue my fitness journey, and, some day, inspire others, as they have done me. Good job, ladies. Thank you for representing the beauty, strength, and openness of the female athlete. @theresa_jenn @ciarale @followthelita @missreid7 Anyone who wants to learn about clean eating, healthy weight loss, female body building, and fitness, should follow these ladies on IG, Facebook, or Tumblr. #fitfam #fitspo #inspiration #fitwomen

Words can’t even describe how much I appreciate your message and kind words. Thank you beautiful!! xo

Comments
  • 13th May
    2013
  • 13
Infuse your life with action. Don’t wait for it to happen. Make it happen. Make your own future. Make your own hope. Make your own love. And whatever your beliefs, honor your creator, not by passively waiting for grace to come down from upon high, but by doing what you can to make grace happen… yourself, right now, right down here on Earth.
Bradley Whitford
Comments
  • 12th May
    2013
  • 12
Comments
  • 12th May
    2013
  • 12
fitnessprint: Flashback Friday! Check out our Team Blessed Bodies’ presence at last year’s WBFF B.C. Championship. We can’t wait to show you what the girls are creating for this year’s fitness model theme wear round. With each show hosted by The WBFF, the bar gets raised a wee but higher. Extraordinary theme wear creations and show-stopping evening gowns make these shows unforgettable, and it only gets bigger and better each season. Coach Fatima Leite Kusch, WBFF Pro Diva Fitness Model, is now taking applications from athletes who want to learn what it takes to excel in these shows. Contact us today!

fitnessprint:

Flashback Friday!

Check out our Team Blessed Bodies’ presence at last year’s WBFF B.C. Championship. We can’t wait to show you what the girls are creating for this year’s fitness model theme wear round. With each show hosted by The WBFF, the bar gets raised a wee but higher. Extraordinary theme wear creations and show-stopping evening gowns make these shows unforgettable, and it only gets bigger and better each season.

Coach Fatima Leite Kusch, WBFF Pro Diva Fitness Model, is now taking applications from athletes who want to learn what it takes to excel in these shows. Contact us today!

Comments
  • 12th May
    2013
  • 12
Comments
  • 12th May
    2013
  • 12
Comments
  • 11th May
    2013
  • 11
Comments