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Roasted Asparagus & Cauliflower Soup
Preheat oven to 400 degrees
Preheat oven to 400 degrees.
Place asparagus and cauliflower on baking sheet. Roast at 400 for 25 minutes or until asparagus is fork tender and the cauliflower has started to brown.
While veggies are roasting, prepare broth.
Once veggies are done, Add broth to large pot, add asparagus and cauliflower and spices. Bring to a boil, then simmer for about 10 minutes.
Using a food processor, blend until smooth. Consistency of thick puree.
IT’S HERE! THE VIDEO OF OUR DREAM TROPICAL PHOTO SHOOT TEAM VACATION WITH PAUL BUCETA AND HIS CREW!
SO… you’ve been ITCHING to join our Team Blessed Bodies and work towards some juicy, scary, and exciting health and fitness goals. You’ve seen how the average girl next door can become a super star fitness personality upon joining our network. You’ve seen how the mentorship from our national-level and pro-level fitness model support team members goes a long way.
…AND, you’ve seen who’s running the show around here — two-time WORLD title winner AND two-time pro card winner, professional Oxygen Magazine Model and WBFF Pro Diva Fitness Model…
* COACH FATIMA LEITE KUSCH *
What would it mean for your future in the Health and Fitness industry, to be coached by an INDUSTRY ICON with over a decade of expertise to bring to the table? What would it mean for you, to surround yourself with a warm and personable support network like ours? This isn’t so scary when you realize our clients are just like you, with dreams just like yours, sharing the same vision that the everyday average girl has the potential to achieve WAAAY above average goals. Every day we are showing the world that ordinary people are actually extra-ordinary super stars with the right guidance, mindset, effort and opportunities.
Simple Mini Turkey Bites
Preheat oven to 200c / 425f
Line a large baking sheet with parchment paper, find another baking sheet that can be placed facedown over it.
In a large bowl, mix all the ingredients by hand - squish it all together with your hands.
Form `large golf-ball` sized meatballs by hand or to make mini-bites, use two teaspoon and make them the width of a quarter, and place side by side on the parchment paper. Its okay for the meatballs to touch each other, but don’t pack them in. You need to be able to flip them with a spatula midway through cooking.
Cover the baking sheet with the second baking sheet and cook in the oven for 20 minutes.
Take them out of the oven and flip them with a spatula if they seem they need it.
Return to the oven and cook another ten minutes if needed.
Serve and enjoy!
recipe by Leslie Lewis Sword - thank you Leslie!
If this is the case, what should you be doing right now? Think of a scary and exciting goal, and start LIVING it
If you could take your passion for health and fitness to a higher level, what would that look like?
Don’t worry, we’ve got all the support you need for those intimidating, heavy, and scary health goals you’ve been thinking of. You’re not alone. Let’s do this!
Congratulations Theresa Jenn Lopetrone — nominee for Best Health Magazine’s 2013 Blog Awards. You can follow along with her fitness journey at her acclaimed The Fame Of Health And Fitness right here on Tumblr.
Good luck, Theresa Jenn!
NO CARB Cauliflower “Superfood`” Protein Pancake
Per 1 serving:
1. Make cauliflower mash night before or have a stash in your fridge. Steam cauliflower and put in blender. Blend to mash potato consistency.
2. Add all ingredients to blender and blend. Do not blend TOO long or it may get runny.
3. Make your pancakes!!
4. Add desired fruit on top with or without sugar free syrup/ pure maple syrup.
Lemon Soy Peanut Butter Chicken
Mix all ingredients together, pour over chicken and marinate chicken breasts (5 or 6) for about 2 hours or overnight.
Preheat oven to 350.
Transfer chicken breasts to baking pan. Pour dressing overtop the chicken. Bake for 25 minutes.
The most addictive chicken recipe ever!
Broccoli Shrimp Salad with Peanut Ginger Sauce
While your shrimp is cooking. Put together your broccoli & carrots. Then add the dressing (see below)
.5tbs natural peanut butter
.5tbs udo’s oil
Ground ginger to taste
Ground black pepper to taste (optional)
squirt of lime juice (optional)
Mix peanut butter & oil together, until well blended.
Pour over salad and mix until coated.
Sprinkle ginger & pepper over top
Top with shrimp
Squirt of lime juice
If your peanut butter is near the bottom the jar & is a bit dry just heat it up in the micro for 30secs.
If using Udo’s oil don’t heat it up with the peanut butter. Its not a cooking oil.
You can sub any oil or nut butter that you like - Can also sub chicken in place of shrimp.
June Specials! Team Blessed Bodies Fitness Training
Hey Vancouver fitness fans! How do you like the sound of starting your day with a bootcamp class, on the OCEAN, run by a pro fitness model and Team Blessed Bodies’ elite personal trainer? We’re thrilled to be able to offer this limited time pricing, while there’s still lots of time to work on your beach body.
Have a look at Team Blessed Bodies Trainer, Marilyse’s June specials! If you’re not into a group fitness format, you can take advantage of her personal training sessions on your own time.
The secret to getting ahead is getting started.
Click here for a feature blog interview with Marilyse. She is a treasured part of our support team and one of the warmest, most genuine fitness personalities we know.
Cashew Butter Chicken Stew
1. in a large non-stick pan, saute onions, pepper and 1/4 tsp of black pepper for 4 minutes. Add broth, chicken breast and parsley. cover and bring to a boil. Simmer until chicken is cooked through and remove from pot.
2. Add apple, lima beans, salt and cayenne pepper to the broth. cover and simmer for 10 minutes. Uncover and whisk in cashew butter until well blended. Return chicken to pot.
Serve on lettuce or whole grain rice.
FP ATHLETE TRANSFORMATION!
We are incredibly proud of FP client Heather. Just look at her inspiring transformation into a competitive athlete. She is a pleasure to have on Team Blessed Bodies — she has made meaningful relationships with other clients, and shows up continuously to support others in their goals. We’d love for you to read her story.
Take it away, Heather!
Every one has their own meaningful story. So here is mine. I started my journey 6 months ago. I had been pretty depressed for a few years and was stuck in a major rut. I was watching myself getting older while my nagging body image issues were getting worse. I was at my highest weight of 156 lbs when I finally decided that enough was enough. I was going to get my life back on track. I realized that if I could turn around all the other problems holding me back in life then I could work towards fixing this one too. At first it felt like an impossible challenge to achieve my goals as I had always struggled with my weight even though I loved to play sports and work-out at the gym. My repetitive down fall was that I was a “Fad Diet guru”. I had tried every gimmick out there in hopes of reaching that Oxygen Magazine Fitness Model look or to simply where a full bikini to the beach and not cover it with shorts. But this time I knew that to make a true significant and sustainable impact on my life and to achieve the fitness model body I wanted the “quick fix” wasn’t going to cut it this time. I had to figure out how to do it right. So I made one MAJORLY AMBITIOUS goal on Decemeber 1, 2012 to commit 100% to a healthy pursuit of my goals. Now, as I stand here before you today, I can proudly say that I have officially achieved them. I could not have done this without the unbelievable support of my family and friends. They have helped keep me accountable and supported me through every little accomplishment along the way, no matter how small. My amazing coach Fatima Leite Kusch who has trained me with her customized work-out program and nutrition plan. Without her, and the amazing girls of team Blessed Bodies, I would not be on this stage today realizing that perceived impossible goal I set out for myself 6 months ago. They and all my supportive family and friends have helped change my body and my outlook on life as a whole. Their support has been irrefutable and never-ending. Today is the day where I can finally say I did it! I never gave up, I never quit! Today is the day where all those moments of pain turned into memories for my goal I wanted to obtain. Today is the day that I get to thank myself for the rest of my life!
*we’d like to take this moment to add that Heather took third place in Novice Figure class at IDFA! She is polishing her new trophy right now as you read this. Congratulations!
Quinoa Powerball Cookies
preheat oven to 375 degrees
Preheat Oven to 375 Degrees F
In a large bowl, mash banana’s with a fork, and add vanilla, quinoa, oats, coconut and stevia. Mix until well combined. Stir in Chocolate Chips.
Line baking sheet with parchment paper and drop heaping tablespoon of batter onto baking sheet.
I manage to get about 15 cookies per recipe!
The cookies do not spread when cooking so you can choose to have them close together on the sheet, if you like!
Bake for 25-30 minutes or until cookie holds together. Transfer to wire rack to cool.
You can also freeze your cookies and then when you decide to have one, bring it out of the freezer, let it sit a couple minutes and then eat it.
FP Clients Hit the IDFA with DISTINCTION!
This past weekend a group of lovely Team Blessed Bodies athletes competed in the International Drug Free Athletics Association BC Classic. They represented with poise, class, and incredible showmanship. All five of our clients earned Top 5 placings in their categories! Follow along this week for IDFA athlete pics and announcements!
Yam Spice Muffins
Preheat oven to 375 * makes 12 muffins
1. Preheat oven to 375.
2. In a large bowl, combine oat flour, stevia, baking powder, baking soda, salt, cinnamon, nutmeg and cloves. Add the cooked yams, the water and the raisins if using; stir until just combined.
3. Use a silicon muffin tray if you have it, if not, lightly spray coat a muffin pan with vegetable oil spray. I have a silicon pan that is split into 8 wedges, so I made 8 muffins. If you make 12 they will be smaller. For 8 even portions use a 1/3 cup for each.
4. Bake for 25 to 30 minutes, or until the top of a muffin bounces back when pressed lightly. Let stand for 1 to 2 minutes before removing from the pan. When cool, store in airtight container in the fridge.
Clean Onion Rings (3 different ways to create!)
Preheat oven to 400 degrees.
Slice off the top and bottom of the onion. Then slice horizontally across the onion a few times, so you wind up with intact circles or discs of onion.
How you bake them, depends on personal style and taste. If you want a lot, separate each ring from each group you sliced. Or take each batch of the onions to prepare. The end result for the two types are different. More on that below.
Spread out the onion rings on a cookie sheet.
Spritz or drizzle Braggs and/or Mrs. Dash on the onions. Pop them in the oven until crispy (separated) or caramelized (batches). I liked mine at 20 - 25 mins.
Mix about .5 - 1 tsp Braggs or soy sauce with .25 - .5 Dairy of Greek yogurt.
After you have sliced the onions, slather on the yogurt mixture. If you wanna make them look ‘crusty’, sprinkle Mrs. Dash or the other spices on top.
Pop them in the oven until crispy (separated) or caramelized (batches) - 20 - 25 mins. The yogurt topping will also caramelize under the heat, giving it extra flavouring.
Eat alone or sprinkle on some vinegar and stevia for a sweet and sour tang! Hit all those taste buds.
After you have sliced the onions, dip and coat them in 2 egg whites. Then add your spices, even the yogurt to get fancy. Then pop them in the oven 20 - 25 mins or however long works for you!
Another suggestion: marinade your onions in vinegar (the longer the better) before topping with yogurt or egg whites & spices and pre-baking. Flavourful !
Clean Yam Cinnamon Buns
*requires a bread machine, pastry mat and rolling pin
*if you require a sweeter bun, add 2 T. - 1/4 c. stevia to the dough with either the dry or wet ingredients
Add dough ingredients in order to bread machine chamber:
3/4 cup warm water
1 egg white
2 tablespoon coconut oil (olive oil ok to swap)
2 tablespoon raw honey
> 1/8th tsp sea salt (less than)
1/2 cup mashed yams (steamed or microwaved first, then mash)
2.5 cup whole wheat flour (Make sure you entirely cover the water with the flour. This barrier of flour, between the water and the yeast, allows the yeast to warm and work.)
1/8th tsp baking soda
1 tablespoon bread machine yeast
My bread machine has a “dough” function. I set it to “dough”, which takes 2 hours for it to process.
When the dough is ready, preheat the oven to 350F.
Use 1/4 cup whole wheat flour for dough-handling and to lightly cover the pastry mat. Roll out with rolling pin in a large, somewhat rectangle shape.
Now add the center ingredients: (A suggestion for application: Mix the two wet ingredients together, then evenly coat the rolled out dough. Next sprinkle with the cinnamon.)
1 tablespoon coconut oil
1 tablespoon raw honey
1 tablespoon cinnamon
From a corner, fold down a portion and continue rolling the dough all the way until you end up with a long roll. Be careful and take your time. Add bits more of flour if required for easy rolling. When you are finished, fold and seal both rough ends.
Take a long serrated knife and slice portions. The two ends will be irregular, but still tasty!
Place them on the baking sheet with the swirl side up, to get that cinnamon bun ‘look’. Of course, the two ends will just rest on their sides.
Bake 15 mins.
When they are golden-brown, take them out and let cool on a cooling rack. Enjoy alone or add a simple clean topping of raw honey and coconut butter. Mix these together, then apply as ‘icing’!
Cauliflower & Garlic Soup
preheat oven to 350
Chocolate Hazelnut Summer Oats
1. Using a half pint (1 cup) glass jar, combine oats, milk, yogurt, flax seeds, and sweetener of your choice, cover and shake vigorously.
2. Add hazelnut butter, cacao powder, cacao chips and stir until mixed well.
3. Refrigerate overnight and serve chilled, topped with hazelnuts and additional chocolate chips.
Clean Baked Alaska
For best results, freeze the yogurt mixture the night before.
Preparations: very simple, just requires over-night freezing before the baking begins.
INGREDIENTS: Frozen Center
The original types of Baked Alaska uses solid ice cream. I improvised with Greek yogurt and found it to be crazy delish and satisfying!
Greek yogurt 2% or plain non-fat
1 tablespoon raw honey
1 tablespoon unsweetened cocoa
1 tsp coconut oil
5 egg whites
½ tsp cream of tartar
1 tsp vanilla
stevia to taste
The original types of Baked Alaska has cake on the bottom. I used a Wasa cracker since I had it on hand.
1 Wasa cracker or similar
1. The night before, in a small container mix the ingredients together for the frozen center. Place the container into the freezer and let it freeze overnight. The container should be small, as that will be the size you will be covering with the meringue. When you go to make the Baked Alaska the next day, you’ll want and need the frozen center to be a solid block.
2. The next day when you’re prepared to bake, preheat the oven to 500. Take out the frozen yogurt block and place it on top of a Wasa cracker on a baking sheet.
3. Using a mixer, whisk the egg whites. Start on medium speed, then increase. When the egg whites become stiff, solid white and frothy, lift the whisk up. The egg white mixture should stay tough, solid and extended in the air.
4. Add the cream of tartar, vanilla and stevia to the egg whites. Whisk together again at high speeds, it should become even more stiff.
5. Now comes the fun part! Mold the meringue around the frozen yogurt. Make sure you thickly cover it, in it’s shape. Example: I froze mine in a circular shape, so I sculpted the meringue in a circular fashion.
6. Once all the meringue has been sculpted and it covers the frozen yogurt, place the baking sheet into the oven. It may only take 5 minutes. Let it bake until the meringue turns golden brown.
7. Take out, let cool and enjoy!
Very Cool! How does the frozen center stay frozen, while the outside merigue bakes in the 500 degree oven? The merigue’s thick layer protects the frozen yogurt on the sides, while the Wasa cracker protects it from the bottom. End result? A very satisfying and filling dessert!
Quinoa Power Brownies (or cake)
1. Preheat oven to 375. Grease an 8X8 or larger pan with olive oil.
2. In a large mixing bowl, mash bananas with a fork. Add the honey, vanilla, quinoa, coconut, oats, and sweetener. Mix until well combined.
3. In a small mixing bowl, mix the cocoa and the protein powder together. Add this to the wet mixture.
4. Pour the batter into the dish. Bake for 25 - 30 minutes or until the center feels solid. Let it cool, slice it up and enjoy!
photo courtesy of Lori Cipolla !
Peanut Butter Chocolate Chip Backpack Kisses
Recipe from Tosca Renos’ Eat Clean Diet
In a large bowl, mix together oats, protein powder, hemp seeds, flaxseed, dried cranberries, chocolate chips and sea salt.
Add peanut butter and honey, mix together.
Using your hands, knead the mixture thoroughly.
Drop by rounded teaspoon onto a baking sheet, or use a mini ice cream scoop. Using your hands, roll into balls. Wrap kisses in square cut aluminum foil, twisting tops to seal, or store them unwrapped in airtight container. Chill.
Store in the fridge for up to two weeks or up to a month in the freezer.
Cheat-Free Angel Food Cake
Preheat oven to 350 degrees.
1) Using a mixer, beat the egg whites until they peak (should be firm and white). I add in a few teaspoons of stevia and 1/2 tsp of cream of tartar while they are beating - just like you do when you make meringue. I would also add in the vanilla here too (I added it in last yesterday, and I lost more volume to my cake batter then I liked)
2) Immediately after, place your remaining dry ingredients (protein powder, tartar powder and stevia) into a sifter and gradually sift them onto your egg-whites, FOLDING them in as you go. You can not mix this like you would a cake batter as you want your Angel Food Cake to be fluffy and airy. Sift a bit of the dry ingredients in, then fold the egg whites over and over until it seems mixed. Repeat until you have mixed all your dry ingredients together.
3) Lightly spray a bread pan (or an Angel Food Cake pan) with non-stick cooking spray. I used a bread-pan as I don’t have the other. Pour mixture into the pan.
4) Place in the pre-heated oven for 20-25 minutes.
5) After 20-25 minutes, turn the oven off and let the cake sit in there for another 20 minutes.
6) Remove from oven. Let cool upside-down.
To all of you fabulously inspiring mothers out there…
Wishing you a happy Mother’s Day from the clients, support team, and Coach Fatima Leite Kusch at FitnessPrint.
Baked Mini Pepper Poppers with Tuna
Pg. 51 of Tosca Reno’s Eat-Clean Diet Vegetarian Cookbook - This recipe has been tweaked a little, recipe is for 1 pepper:
1. Preheat over to 400F (200C)
2. Mix plain yogurt with tuna, cilantro, chipotle chili pepper spice, shallots, sea salt & pepper. Feel free to add any other spices you like into the mix.
3. Stuff pepper.
4. Sprinkle a little chipotle chili pepper spice on top.
5. Bake for 15-20 minutes.
Green Goddess Cinnamon Roll Parfait/ Smoothie
Using the steel blade of a food processor, dice up the spinach. Scoop it out into a bowl. There’s so much spinach, it has to be done separately.
Next, in the food processor, dice up the kiwi and oatmeal. Scoop it out and add to the spinach. Stir well. Add the flax oil, syrup and stevia.
In a separate bowl mix together the protein powder and cinnamon.
Now mix the dry with the wet ingredients. Enjoy!
Blend up all the ingredients in a blender, add 4 ice cubes and approximately 1/4 - 1/2 cup water.
Sweet Potato Pie Smoothie
Blend all the ingredients into a blender
Add 4 ice cubes and approximately 1/4 - 1/2 cup water.
photo credit: Lori Cipolla
Thank you Lori!
Team Blessed Bodies made their mark at NPAA’s first B.C. event!
This past weekend, six FitnessPrint clients took their fitness goals to a higher level and stepped on stage as competitive athletes. We had a blast cheering them on and bonding as a team, in such an inspirational atmosphere. Stay tuned for more news, placings and competitor photos this week!
Tri-Color Farfalle with Tuna, spinach and Artichoke Hearts
recipe from Tosca Reno Eat Clean Vegetarian Cookbook
Bring a large pot of water to boil, add the pasta and stir. Cook accordingly to package directions until al dente. Drain, reserving 1/4 cup of the cooking water. Transfer pasta to a large bowl and add remaining ingredients. Add reserved cooking water, and toss to combine.
Can be served warm, at room temperature, or cold.
Behind the scenes at our most recent fitness model photo shoot, with photographer and stylist team —- TrendiCreative.
Here’s a sneak peek of our gorgeous athletes having a blast, showing off their hard work and passion for fitness. We love bragging about our clients because… guess what… they’re real people just like YOU, and they’re achieving new goals every season.
Our clients have made a serious commitment to themselves, and we honour that with the most individualized programming out there. Follow us for client success stories, magazine appearances, and coverage of team events like fitness photo shoots and dream vacations. Our clients may be all over the world, but we are most definitely a team!
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!
Congratulations Theresa Jenn!
WBFF Pro Diva Fitness Model, FP support team member, and Team Blessed Bodies rock star, Theresa Jenn Lopetrone, has officially been awarded a sponsorship agreement with Essentia Water.
Make way for this serious athlete. She’s training hard this year and feeling healthier and more energized than ever! Just look at how happy, healthy and hydrated our lovely Theresa Jenn Looks!
Get it, Girl!