Jun 14, 2013

Posted by in Fitness, Nutrition | Comments Off on No Bull$*&t Edition;Abs

No Bull$*&t Edition;Abs

No Bull$*&t Edition;Abs

ABS.ABS.ABS. It’s like Jan complaining about Marcia…Marcia.Marcia.Marcia..! If I hear another person annoy me about abs I will go off on them! This is what I hear…

How do I get abs?

Why don’t I have abs?

But I think I’m starting to get abs?

My top two abs are visible but why are my lower abs not visible? -My personal favorite

Why? Because you DON’T have them. There is no such thing as, I have abs if your top two abs are visible? Hell no. Does Mr. Olympia show up to compete with his top two abs visible? That’s not abs that’s just a gut currently being whittled away into a pear shape. Truth hurts now deal with it. Your abdominals are visible when underlying fat over your abdominals are gone. There is no way in hell you have abs if you still have a gut over your lower abs. Please let’s get real people.

How do I get ABS?

If you want abs you have to do the following:

1.) Cardio

I don’t care if you don’t like cardio and it bores you. Too bad. We all hate it but if you want abs then you have to understand that cardio is necessary in order to burn existing fat that’s COVERING your abdominals.


No. You CANNOT drink and have abs. Alcohol bloats, permanently slows down your metabolism, and will make you gain weight/fat. If you need more info on alcohol and weight gain read more here. If you choose to drink then stop wondering why your not meeting your goals of abdominal heaven. Cut the drinking OUT pick health over being a hot bloated mess. If you want to look fit and healthy you have to be fit healthy.

3.) Nutrition

Nutrition is a HUGE part of any physical goal. None can be more true than nutrition and abdominals. ABS are MADE in the KITCHEN. You ARE what you EAT. Ring a bell? It’s true. Here’s an easy equation for you cardio + clean nutrition= abs

4.) Consistency

I’m glad you were able to keep it clean and active for a week… now try several more at least. Just because you were able to stick to the program for 3 days doesn’t mean you should have a ripped vascular 6 pack by now. Patience is a virtue. Consistency is necessary. Drop the entitlement because you haven’t gotten what you want. People who have abs are dedicated to a healthy clean lifestyle for years, not days. Do the same.

5.) Lower Sodium and Dairy

This is pretty self explanatory. Both dairy and salt can bloat and no one want’s to retain water regardless if their on a diet or not.

6.) Don’t be a whiny little B&*ch

I get so annoyed with people who spend more time whining about them not having abs then they do actually following through with what they KNOW they SHOULD be doing. That’s why you DON”T have abs.

7.) Repeat #2 NO ALCOHOL

I don’t care how many times you ask me. HELL NO. You cannot drink if you want abs. If you can’t cut alcohol out of your diet and are upset you aren’t seeing results it’s time to do some soul searching. Don’t worry about you having abs worry about your loved ones prepping letters in an impromptu intervention. TRUTH. You won’t believe how often this comes up…

8.) Read # 6 AGAIN

I’m serious. Whiny entitled people don’t accomplish squat in having abs or anything else in life. Don’t waste time shut the hell up and just do it.

9.) Train you abdominals

Train your abdominals. If you want a sleek look then don’t use added weight just your own body weight (women). If you want your abs to pop then work your abdominals using added weights with resistance (men). More in depth info on abs here please read.

10.) Protein

This is also apart of nutrition but it’s a no brainer. Just like you break down other muscle and feed it protein to grow you need to do that as well with your abs. It’s no different. You need to properly feed your entire body (abs included) protein to see your gains. And no ladies the word “gains” is not a bad thing. Just because you pick up a 2lb. weight doesn’t mean your gonna look like Arnold Schwarzenegger.

11.) Obliques

Don’t forget to train your obliques. People forget to train these but if you want nice abdominals you need to train every part of them. Just like a nice butt deserves nice hamstrings your abs that run vertical deserve nice framing from your obliques. Do yourself a favor and work your “ribblets” out.

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Jun 13, 2013

Posted by in Fitness, Miscellaneous | Comments Off on Throwback Thursday;Husband & Wife Bodybuilding Murderers Craig Titus & Kelly Ryan

Throwback Thursday;Husband & Wife Bodybuilding Murderers Craig Titus & Kelly Ryan

Throwback Thursday;Husband & Wife Bodybuilding Murderers Craig Titus & Kelly Ryan

“Trapped inside a world of glamour, fitness and fury, a Vegas dancer is found dead. “


So if you don’t know or remember this case here’s a little back story from 48 Hours Mystery;

It was dawn on Dec. 14, 2005, that Las Vegas Homicide Detectives Robert Wilson and Dean O’Kelley came upon the ryan-and-titus-3smoldering car.

“This is as it was. The whole dash was burned away. The steering wheel was completely consumed. Fire investigators that came out to the scene told us that we were lookin’ at a fire in excess of 1,200 degrees,” O’Kelley explains, looking at the burnt-out car. “I certainly believe that the objective is not to destroy the vehicle, but to destroy the body in the trunk.”

The plates checked back to a Kelly Ryan. Detectives headed to her house expecting to find out that the body in the car was Kelly Ryan’s, and that’s when Detective Wilson got his first surprise: “So I just went ahead and knocked on the door. She says, ‘Well I’m Kelly Ryan,'” he recalls.

Kelly Ryan is one of the most famous fitness athletes in the world, whose nickname was “Flyin’ Ryan.”

Megan Foley trained with Kelly and was her best friend. “She was ‘Flyin’ Ryan.’ She would fly through the air, do crazy different things in the air that nobody else could do,” Megan remembers.

Here’s more of an in depth story from 48 Hours Mystery

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Jun 12, 2013

Posted by in Fitness, Miscellaneous, Nutrition, Overall Well-being | Comments Off on Let’s Help MaDonna Grimes Kick Cancer’s Butt

Let’s Help MaDonna Grimes Kick Cancer’s Butt

Let’s Help MaDonna Grimes Kick Cancer’s Butt

How often do you come across someone who is the embodiment of grace, class, beauty, passion, undeniable talent, motherhood, and charisma? Many of us don’t. But, if you are blessed enough to then you know it when you see it. One of those people for me is MaDonna Grimes.

MaDonna Grimes is a fighter. An extraordinary talent and a world re-known choreographer who has inspired countless others all over the world. She has given herself so selflessly for the betterment of humanity. The least we can do is give back some semblance of thank you to Ms. MaDonna Grimes.

She has dedicated herself to clean living and sharing that gift of passion,talent, and knowledge with others. This past February she was told that she had inherited Colon Rectal Cancer and continues to fight against it with her 6 year old daughter. We at  OneFitLove are making it our duty to get the word out and help this amazing woman fight the good fight and kick cancer’s ass. Let MaDonna Grimes be an example to us and give selflessly back to her as she has, and continues, for so many.

Please donate to her fund here –> MaDonnaFightingCancer

Please keep her in your prayers nightly because Prayer WORKS.

To show her some love, prayer, and encouragement please tweet her here –> MaDonna Grimes

To know even more about this incredible lady check out here site here –> MaDonnaGrimes.com

Peace,Love,Positivity, & Appreciation,

– The OneFitLove Family

Please watch!

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Jun 11, 2013

Posted by in Fitness, Nutrition, Overall Well-being | Comments Off on Effects of Steroids

Effects of Steroids

steroid_abuse1 steroids-poster

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Jun 5, 2013

Posted by in Fitness, Miscellaneous, Nutrition | Comments Off on The Longterm Effects of Steroids on Women & Men

The Longterm Effects of Steroids on Women & Men

The Longterm Effects of Steroids on Women & Men

***Warning*** this is a TABOO subject.

I want to address this subject with my own opinion from a woman’s perspective. There are so many young people who are very naive about drug use in reaching their goals. There are many trainers out there that are nothing more then drug dealers then they are personal trainers. They care more about taking advantage of an individual than educating. I don’t judge people by what they use, in any sport, but as a woman I don’t like to see young women (or men) be taken advantaged of thinking it cures their own insecurities. Many people idolize these men and women who are living Greek Gods, it’s true they are impressive. However, they didn’t get their depending on a “supplement” of any kind. They got there because they worked there asses off. Point.Blank.Period. I have a GREAT deal of respect for these men and women. This is their lives and livelihoods.

Now onto the naive little lambs. Ladies, cause I can only speak as woman, if your goals are to loose weight and tone up you have NO BUSINESS putting a foreign chemical in your body at ANY time. Keep it clean. Consistency. Nutrition. Exercise = Success. You do not want to turn your body into a science experiment. There are long term effects on your body that cannot be undone because of your impatience. Don’t end up sounding like Duane Johnson The Rock because it’s bikini weather. Not cute and not fixable.

Everyone has been pressured at one time or another about drugs. Including me. I honestly entertained the thought but I was blessed enough to work with a 9 time female Olympian who told me,

” Don’t ever do drugs. Don’t ever end up like me. You won’t be able to do anything else with your life. You’ll die in the gym. People will stare at you like your a freak. You won’t know what side effects you’ll have until after. Go out and have a life, a family. Don’t let this be your life because it’s not one.”

I listened to her and I cannot tell you how happy I am that I did. I have watched countless young girls let their boyfriends train them for Figure pageants and take whatever was handed to them. They are unrecognizable as a woman. A figure pageant is suppose to celebrate the feminine form with a beautiful sculpted body accentuating what makes a woman, a woman. Now, those girls are another dude. Yes dude… with a small PENIS. Google it! The exact opposite of what she wanted to be.

At the end of the day you are your own person. Be aware and know what you do with your body and what your putting into it. Point.Blank.Period. If it’s just a goal and you want to be summertime ready you don’t need it ladies. Ok. I’m gonna get off my soap box now. I am far from perfect believe me. I have done so many stupid things but my heart breaks when I see another beautiful young girl blindly become another victim of someone else’s ignorance. BTW you too guy’s. Bitch titt’s are REAL. Be aware. You’ve been warned.

Food for Thought for Men and Women; Longterm Side Effects of Women on Steroids from Muscle & Strength


Studies have shown a pattern between high testosterone levels and aggressive behaviour, which is often seen as the users involved in violent acts. Often steroids have been used as an excuse for a person’s aggressive behaviour. High dose users have also been affected with psychotic syndromes and a high level of anxiety. Other effects that appear are, sleep disturbances, feelings of euphoria, high levels of paranoia, various stages of depression, with some users suffering extreme mood swings, and also changes in their personality. A large number of users become dependant on steroid use which then can lead to addiction.


Steroid use results in high levels of water retention (oedema) leading to the user becoming “round faced” with puffy cheeks. In females reports have shown the effect of a growth of facial hair quite common, bad breath is quite a common effect as is the voice of females becoming husky by a deepening of the voice. Steroids also commonly affect the skin of the face and body by causing acne.


Long term use of steroids can actually damage the eyes, resulting in eye infections, cataracts or glaucoma.


Male pattern baldness is common in both females and males due to the conversion of high levels of testosterone into dihydrotestosterone or DHT, causing the hair follicles to shrink, which only then produces very fine hair. Eventually with continued steroid use the hair follicle dies leading to permanent baldness.


This section the steroid user should be most concerned about, but normally choose to ignore until a serious cardiovascular event happens. Steroid use causes heart disease and becomes evident due to high increases in total cholesterol levels, causing a build up of cholesterol on the walls of the blood vessels which can also lead to strokes. Also shown is a decrease in the levels of the good cholesterol (HDL) and increase in the bad cholesterol (LDL). Blood pressure is known to increase and blood clots in blood vessels disrupting the blood flow causing damage to the heart muscle leading to heart attacks.


Normal signs of problems to the stomach from steroid use include feelings of being bloated, a feeling of being nauseous leading to bouts of vomiting with blood sometimes being evident in the vomit caused by irritation to the stomach lining and increased stomach acids with a lower level of stomach mucus.


The kidneys are important for the elimination of waste material from the blood and the regulation of salt and water levels. Another important function of the kidneys is the regulation of blood pressure; high blood pressure damages the blood vessels and filtering system of the kidneys. The occurrence of kidney problems occurs mostly with the use of oral steroids with a suppression of blood clotting factors leading to increased blood clotting time following cuts or injury. The kidneys have to work harder with oral steroid use due to increase requirements to filter the blood. Steroid users also normally resort to ultra high protein intake, sometime far in excess of normal intake involved with weight training which can lead to kidney stones. Kidney stones can block the opening of the urinary tract leading to problems with urinary excretion. High blood pressure can also cause problems to the kidneys by damaging the blood vessels by causing thickening and narrowed blood vessels leading to a reduced blood supply and filtration.


The liver, the largest organ of the body is used to filter harmful toxins from the blood and for storage of certain nutrients like vitamins/minerals. It is also important for the managing levels of chemicals such as proteins, cholesterol and sugars. The liver is also used for the production of bile to aid in the digestion of food. Steroid use has been shown to cause irreversible liver damage and cancers. Oral steroids are difficult for the liver to metabolise leading to a decrease in the ability of the liver to clear waste products. Some counterfeit steroids have been known to carry all kinds of bacteria and virus leading to adverse liver function. Hepatocellular jaundice which is evident by a yellowing of the skin and eyes, can be caused by an abnormal liver function as the liver cannot effectively filter the blood.


Breast development (Gynocomastia) from steroid use is a very common and an often seen side effect of long term steroid cycles or high dose steroid use, causes a formation of breast tissue which begins as visible lumps under the nipples that normally requires surgical intervention. The breasts of female steroid users can actually shrink in size.


Use of steroids by teenagers and males in their early twenties who have not yet ceased growing can impair bone growth leading to being shorter in height in adulthood due to premature closure of epiphyseal growth plates. Bone pain can also be a side effect of steroid use.

Muscle and Tendons:

The use of steroids can make a person feel stronger than they actually are, resulting in trying to lift heavier weights than their body is actually capable of, which can lead to muscle tears. The muscle can get stronger more rapidly than the strength of the tendons then a greater possibility of tendon rupture is likely to occur.


Steroid use can have an effect on the user’s skin by affecting the skin pores and causing roughness in the skin texture. Other skin conditions that are often seen are red blotchy, greasy skin with acne on the face and back. Stretch marks can also appear due to rapid growth of muscle or a thinning of the skin. As mentioned above steroids affect the liver and a side effect is jaundice, this becomes evident by a yellowing of the skin and eyes.

Impaired immune system:

An impaired immune function can occur with steroid use with problems occurring after cessation and effects becoming more visible.


This means the appearance of being bloated and is caused by an accumulation of fluid which is mostly seen as swollen ankles and fingers.

Prostrate gland:

The prostrate gland is specific to males and located just below the bladder, its main functions are the production of prostatic fluid, a component of seminal fluid and are also for maintaining sperm activity. Steroids are known to cause an enlargement of the prostrate gland, and as the prostrate gland encircles the urethra any swelling of the prostrate can cause interference in the urine flow. Males should be made aware that any changes in the prostrate gland can also affect sexual activity. Other effects that can happen are abnormal sperm and a decreased sperm count.

Blood Poisoning:

Many steroid users are often frightened to go to a needle exchange to obtain a supply of sterile needles in case they are labelled addicts, often resulting in the use of, or sharing of non sterile needles, which can cause blood poisoning with a higher risk of infection and infectious diseases. The user’s injection site can also become swollen and tender and can lead to abscesses which can then lead to the requirement of painful medical intervention.


Taking steroids will cause the testes to decrease its normal function. When stopping the testosterone supplementation it takes a while for the pituitary gland to signal the testes to once again begin manufacturing testosterone. In long term or high dose testosterone use the testes can actually cease production or can actually atrophy which can lead to a long delay in the testes beginning manufacturing testosterone naturally. Impotence occurs after the steroids cessation, and long term drug use causes lack of erections.




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Jun 1, 2013

Posted by in Fitness, Product Reviews | Comments Off on The Cordless Jump Rope..ta hell with da rope

The Cordless Jump Rope..ta hell with da rope

Whatever happened to actual jump roping? Like the actual movement of your entire body jumping over the rope. Apparently the rope was getting in the way. Since there aren’t enough ridiculous fat loss fads or equipment on the market. I give you the cordless jump rope…

Step right up clumsy individuals and pretend to jump over the rope or sit and pretend your jumping….that’s right folks that ripped body you’ve always wanted will be well earned in your wrist action alone. Grab your cordless ropes, throw on those Skecher trainers, and say hi to the haters.

The cordless rope is made to give you the feel, and impression that the weight of the rope is rotating in a circular motion. The obvious added bonus is you needn’t worry about tripping… You might as well get one of those weighted leashes with the invisible dog.

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May 30, 2013

Posted by in Fitness, Miscellaneous, Overall Well-being, Top 3 | Comments Off on Distracting Yourself During Cardio

Distracting Yourself During Cardio

Distracting Yourself During Cardio

Here’s the big fat ugly truth about working out. It sucks! Especially cardio. I don’t care who you are eventually that repetitious playlist is gonna drill a big hole of boredom in yo’ head! Enough with the predictable playlists..! No, this is not a cheesey list of “I think I can’s”, mantra’s, and hone in the pain. B#&ch please! Been there done that and still bored…..

Here’s some ideas to distract you from your workout.

1.) In every gym there’s always someone who works hard and is inspiring. Let that individual motivate you. Watch them (respectably nothing creepy people!), their work ethic, and their form. Don’t be afraid to compliment them in a respectable manner. You never know what you could learn and who you can meet.

2.) In today’s fast paced world many gyms offer Cardio Theater. Hop on that elliptical, let the lights dim, and get invested in movie and not how many calories your burning.

3.) I honestly believe that tablets and smart phones are the best thing to happen to gym junky’s. Obviously you can put your music on them, but you can….


-return email

-read books, magazines, pamphlets (IDK I don’t judge! :-D)

-catch up on movies and shows you missed on HULU

– pay bills (use the fact that your bank account is dwindling to motivate you ;-D)

4.) Podcasts… no brainer

5.) Watch Bridesmaids. I cannot tell you how much I love this movie. It’s hilarious and before you know it an hour has passed.

6.) Get outside! If the weather permits hit that concrete and let your surroundings distract you.

7.) Switch up your workout. Not just the classes that gyms offer. Try chopping wood, roping, Krav Maga, climb bleachers or the stairs at your building.

8.) Window shop. If your lucky like me and live in a city that has great shopping then you’ll have great BIG MULTI LEVEL MALLS. If it’s hot outside then you needn’t worry since it’s nice and cool inside. You won’t be paying attention to how long you’ve been walking for but how cute you’ll look in that outfit your spying.

9.) Learn something by using audio/podcasts. Regardless if your studying a new language, history, or prepping for a vacay with travel facts absorb the info.

10.) Set a list of goals. I know it’s cheesey and Rockyesque…..minus the heart warming story… and everything else. But, if you don’t know why your working out, and what you want, then why are you there anyway’s?

11.) Count how many dirty old men in mid-life crisis there are. Just don’t make direct eye contact… they nasty! You’ll be surprised by the number.

12.) While your working out give credit where credit is due. Think about how much healthier you are then the previous day/week/month. Remember that it’ll just keep getting better! Keep keepin’ on!




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May 30, 2013

Posted by in Fitness, Nutrition, Overall Well-being | Comments Off on Good Carbohydrates

Good Carbohydrates

What Good Carbohydrates are and why we need them in our everyday lives ;-D

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Mar 11, 2013

Posted by in Fitness, Nutrition | Comments Off on I want me some ABS!!!!!!!!

I want me some ABS!!!!!!!!

How many of us have trained our butts off and have scene no results when it comes to abs? All of us! Seasoned and newbies! The truth is that whole cliche about abs are made in the kitchen is TRUE.

There are no magic crunches. There are no special machines. It doesn’t matter how much weight your doing while doing standing side bends (BTW the more weight you use while working abdominal’s the more you’ll thicken your midsection, no different than any other muscle group. Who wants a thick midsection?). Abs ARE made in the kitchen. Your diet needs to be clean! Athlete or gym rat.


His & Hers

His & Hers

The Rules

1.) No ALCOHOL! Sorry. Alcohol contains sugar. And when partaking in cocktail hour or beer time (beer =bloat city)  your body is taking in sugars that cannot be broken down and used as energy. And just a refresher… if your body can’t break down sugar it automatically turns it into FAT. NOTE*** Sugar= The Legal Cocaine***

2.) CARDIO!!!!!! How can you see your abs if you still have a layer of fat covering them. Cardio = Fat Burning. Fat Burning = No layer of fat covering your abdominals. No layer of fat covering your abdominals = Abs!

3.)  Diet ( which should also be part of 1 & 2). If your diet is bad than your gut will be too! I don’t care if you LIVE in the gym. If your eating horribly you will NOT see your abs. Eat Clean!!!!!!! Clean Eating!!!!!!! If you can’t (come on everyone join in… we’ve all heard it) grow it or kill it……..than you can’t eat it! 

4.) Train your abs completely. Your amazing abdominals that are waiting to meet you are made up of 3 parts. Normally people only train 1 part of their abdominals.

Transverse Abdominals They run across your abdominals like a a corset.

Obliques- They run on the side and are usually associated with side bends.

Rectus Abdominus- These run right down the middle of your abs. When worked properly with clean eating the abdominus rectus is the part of your abs that will give you that 6 pack look that your going for.

5.) Limit Sodium intake. Notice how everyone that wants abs or admires abs usually has an image of these razor cut lean midsections that their working towards. In order to put your hard earned work on show bloating should not be part of the equation. Limit salt intake and annihilate bloating. No diet sodas ( if you must no more than 1 a day).You’ll also be amazed at how herbs & spices will make you completely forget about salt ;-D

6.) Stay hydrated. Any part of training or everyday overall well being should require water…. and don’t limit yourself with it!

Most importantly remember results do not come over night. Abs ( as well as so many other things in life) take time. They are well earned! If it was easy everyone would be walking around with shredded abs.TRUTH!

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Mar 3, 2013

Posted by in Fitness, Nutrition, Overall Well-being | Comments Off on Where does fat go when you loose it?

Where does fat go when you loose it?

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