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Nutrition

WTF? WHAT THE FIT CHALLENGE RULES:

Challenge Date: May 29th- June 29th
Cost: $19
Rules: This is a TRANSFORMATION challenge! We are looking for the individual with the greatest physical transformation in 30 days. We will provide you with a meal plan and a workout plan to follow.

In the last challenge we gave away a pair of Beats by Dre wireless headphones and a cash prize! we are giving away more money so we need to make sure this is a CHALLENGE, right? So to help you push your bodies to maximum capacity we are going to monitor how many calories you burn in a 30 minute workout session. For this challenge you will need a HEART RATE MONITOR.  We will provide you with the rest of the tools you need to transform your body in the next 30 days.

Don and our team of certified coaches will give you the format to get you through the process. There is a weight loss component as well. You will have to weigh in and weigh out AND submit your measurements and photos in order to qualify for the cash prize. You will  also be required to post photos  of your meals and screen shots of your calories burned on your heart monitors via our private FaceBook page or via text in order to accumulate points to win.

We know you’re looking at all of this, and you’re like WTF? What can I possibly do in 30 days? Just ask our challenge winner from last month, Ms. Markeisha!! She lost 13 pounds in 30 days and totally changed the shape of her body by following our plan. She killed it!! 

Remember! This is a challenge. There is money at stake, so don’t expect this to be a walk in the park (Pun intended). Get those heart monitors ready and lets work to lose MAXIMUM calories in EVERY workout, EVERY DAY!

For any additional questions, please email Don at Don@totalfitnessrevolution.com.

What the Fit? (WTF) Transformation Challenge starts on May 29th only $19


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20
Mar

Fun Facts About Coffee

Hey everyone since I am a huge coffee drinker I would like to throw out a few fun facts about coffee.

  • Coffee isn’t necessarily bad for you it is the things that we put into the coffee (Processed sugar & dairy creamer) that are bad for us.
  • One cup of coffee contains potassium and magnesium which are both good for the human body.
  • Studies have also shown that habitual coffee drinkers are less likely to develop type II diabetes!

Coffee can also cure a hangover! So sip on that!!!

Coach Donika Bush the “DON” of Nutrition

Let me start by introducing myself, my name is Donika “Don” Bush. I was born and raised in Omaha NE but made the move to Atlanta 6 years ago. Shortly after my move, I found a love for fitness and began living a healthier lifestyle. So naturally, I became a personal trainer 4 years ago and ventured into fitness nutrition 2 years ago. I am a NASM certified personal trainer and fitness nutrition specialist. I teach group classes, such as cardio kickboxing and boot camp, and also work one on one with individuals who like a more personal experience (or kick in the butt).

Don’s Recipe of the week

Baked Chicken Thigh with Sweet Potato and Asparagus. Yum!

Ingredients

— 1 teaspoon olive oil
— 1 small chicken thigh, bone in, skin on 5 oz
— Salt and Pepper
— 1/4 teaspoon paprika
— 1 large sweet potato cut into 1/4 inch slices
— ​15 stalks of asparagus, woody stems removed, cut into 2-inch pieces

Cooking Instructions
  1. Heat oven to 400
  2. Heat  oil in a large, oven-safe skillet over medium heat.
  3. Add chicken, skin side down, and cook until skin crisps slightly, about 3 minutes.
  4. Add sweet potato and spread slices around the pan, making sure chicken is still skin side down.
  5. Transfer to over and bake for 15 minutes 
  6. Add asparagus and flip chicken, then roast 10 minutes more, until sweet potatoes and asparagus are soft and chicken is cooked through with no pink in the middle.
  7. Let sit for 5 min and serve

510 calories
23 g fat
5 g saturated
50 g carbs
13 g sugar
11 g fiber
29 g protein

TFR Nutrition Initial Planning Session

$50

60 Minutes face to face, skype or on the phone. In this 60 minutes you will go over your goals, challenges, fill out a meal planning template and then decide if you can meal prep on your own or if you need Don to create a customized plan for you.

4 Week Meal Plan

$75

Customized 4 week meal plan and 1 30 min, face to face, skype or phone call per week. 2 emails per week.

8 Week Meal Plan

$125

Customized 8 week meal plan and 1, 30 min face to face, skype or phone call every other week. 2 emails per week.

12 Week Meal Plan

Contact Coach Don

Don’s Recommended brands:

Of course, my favorite things to snack on are fresh fruit and raw veggies. I bet you didn’t know that snacking on these two snacks can help the human body make its own aspirin?!

Fill out the form for more info on TFR Nutrition

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