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Nutrition

LEAN INTO SPRING CHALLENGE RULES:

Challenge Date: March 12th – April 13th
Cost: Regular registration is closed, you can late register now for $25
Rules: You will be challenged to eat clean with a nutrition meal guide that Don will provide you. For the next 30 days, you will complete at least 2 days of strength training and 3 days of running/walking each week.

Don and our team of certified coaches will provide you the tools and 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 in order to qualify for the cash prize and the Beats by Dre. You will be required to post photos via our private FaceBook page or via text in order to accumulate points to win.

Remember! This is a challenge. There is money at stake, so don’t expect this to be a walk in the park (Pun intended). Lets get lean!

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

We have more challenges coming up, you can bundle them together to Sign up and save!

What the Fit? (WTF) Clean Eating Challenge starts on April 30th.
Chose to Lose! Weight Loss Challenge starts on June 11th.

BUNDLE TWO CHALLENGES FOR $35

Online Challenge Bundles
Full Name and Email Address

Sign me up for ALL THREE FOR $50! I’m READY!

Full Name and Email Address


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

Pan Seared Pineapple Chicken

Ingredients

— 1 tblspn olive oil
— 5 skinless chicken breast (about 2lbs)
— Pink Salt and Pepper
— Fresh Pineapple slices
— 1/4 cup BBQ sauce (optional& not challenge approved unless it is home made)
— ​1 jalepeno
— 2 green onions

Cooking Instructions
  1. Heat a large skillet over medium. Once hot add the cooking oil and swirl to coat the surface. While waiting for the skillet to heat, season both sides of the chicken w/ salt and pepper.
  2. Once the skillet is hot and the oil is shimmering, add the chicken and cook until golden brown on each side and cooked through. Remove the cooked chicken to a clean plate.
  3. While the chicken is cooking, prepare the pineapple slices.
  4. After removing the chicken from the skillet, turn the heat down to low and add about 1/4 cup pineapple juice/water mix. Stir to dissolve and loosen the browned chicken bits from the bottom of the skillet.(this step is optional) Once everything has been loosened from the skillet, add the BBQ sauce and stir until thick. If your sauce gets too thick, add another splash of pineapple juice.
  5. Add the cooked chicken and pineapple slices to the skillet. Spoon any excess sauce over the chicken.
  6. Adjust your oven’s rack so that the skillet will be about 6 inches from the broiler unit and turn the broiler on to high. Transfer the skillet to the oven and broil for about 5 minutes, or just until the BBQ sauce caramelizes on the edges of the chicken and pineapple. If you don’t have an oven safe skillet** you can transfer the chicken, pineapple, and ALL of the sauce to a casserole dish for broiling, or skip the broiling step and enjoy as is.
  7. After broiling, sprinkle the sliced jalapeño and green onion over top, and then serve.

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:

Hello everyone! I know that some of you have your favorite brands an particular seasonings. Id like to share some of my favorites!

Green Giant Cauliflower Fried Rice Blend, Rice & Shine ( for those who do not like oat meal but love grits), Kirklands brand Himalayan Pink salt and Organic salt Free Seasoning, and my absolute favorite, Flavor God!

Fill out the form for more info on TFR Nutrition

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