Buffalo Hummus

buffalo hummus

Ingredients

1 medium head of cauliflower, cut into florets

2 Tbsp almond butter

2 Tbsp frank’s hot sauce

2 cloves garlic

1/2 tsp paprika

1 tsp of creole seasoning

1 Tbsp lemon juice

Directions: 

  1. Steam the cauliflower florets
  2. Add all the ingredients to a food processor or blender and blend until smooth.
  3. Chill before serving with veggies

Enjoy!

Fit Chic

The Top 5 Ways to Cut Stress From Your Life

stress

Stress has so many negative effects on the mind and body. When you’re stressed, your body releases cortisol, a hormone that causes visceral fat to accumulate, and puts unneeded wear and tear on the body. The more stress you’re under, the more likely you are to live an unhealthier lifestyle.

So, how do you keep your stress —and your physique — in check?

Relax your body and mind with these helpful techniques:

#1 Begin your day with your workout. The sooner you get it done, the less likely other things will get in your way. Also getting the endorphins flowing lowers your stress levels as well!

#2 Focus on Breath. “When you take a deep breath, you force the diaphragm to engage, which sends the ‘all clear’ signal to the nervous system and triggers the relaxation response,” Here is a great breathing technique to keep you feeling calm and collected …

Sit comfortably with a straight spine.

Place your hands gently over your eyes to shut out the light. Rest your index fingers on your brow to calm your thoughts, and your pinkie fingers on your cheeks as a reminder to keep them soft. Use your thumbs to plug your ears to silence any sound. Let your elbows rest downward. ‘

Keep your lips gently closed, with your teeth parted slightly

Exhale all the air out of your lungs. Inhale through your nose, then exhale slowly while making a steady humming, buzzing sound. This is one round.

Repeat 10 times.

#3 Visualize Your Day and What you Want – When you visualize your day , close your eyes and imagine a serene, relaxing place envision what your perfect day would look like. Engage all your senses to hear, feel, touch and smell the scene, and focus on the way that the calm environment makes you feel. You can also think back to the last time you felt complete relaxation and set yourself back in that scene — feeling a positive emotion in combination with a mental image will boost your visualization experience and lead you to a less stressful day!

#4 Eat a good breakfast and have your lunch and dinner ready to go – When you have your meals prepared and start your day out with a breakfast filled with protein,  healthy fats, and veggies you will feel happier and healthier which will automatically relieve stress. Then if you have your lunch with you and dinner already prepared or planned when you get home, you will now be on your way to stress-free living!

#5  Get up Earlier – People who wake up early are more chipper and satisfied with life than those who linger under the covers. You also get much more accomplished in the early hours so you are not stressed when distractions or situations come up that need to be handled that were not planned.

Stay Happy Fit Ones and elevate the stress …

Fit Chic

My Hero .. My Grandfather …

grandpa

He was the man the myth the legend, but I like to think of him as my mentor, my inspiration, and my father figure.

He touched so many lives but the I feel he touched mine most of all!
He always had the right words to say the best advice to give, and knew when you just needed a big bear hug from gramps!
He always had what I like to call “Grampaisms” which were words or phrases to live by ..
So I leave them with you today:
#1 you only have to win 51% of the time 
#2 Always make them think the ball is in their court 
# 3 Stop trying to please the people who are never going to be pleased anyway and continue to praise the people that you know are praising you .. 
I love you very much and I am so thankful that you were my grandpa!
I know you are protecting me, guiding me, and loving me from heaven!
Muah …
Fit Chic 

Fit Chic Spinach Balls

spinach balls
This is the perfect appetizer that tastes amazing and is super healthy!
Paleo Spinach Balls: 
 
2 10 oz packages of frozen, chopped spinach, drained
1 small onion, finely chopped
1 cup almond flour
1 tsp oregano
1 tsp of italian seasoning
1 tsp of basil
1 clove of minced garlic
1/4 tsp black pepper
4 eggs
3/4 c melted coconut oil
*optional 1/2 cup of parmesan cheese
Directions: 
Mix spinach, onions, and dry ingredients together. Then add melted coconut oil and eggs, and parmesan cheese mix until well blended. Then roll 1 1/2″ balls about spoonful rounds. Next place on ungreased, non-stick cookie sheet. Place in fridge for 2 hours. Preheat oven to 350 F, and bake for about 20 minutes or until slightly browned on top.
Enjoy!
Fit Chic 

Zucchini Turkey Burgers

zucchini turkey burger

I am not a big red meat fan, but I sure do love a good turkey burger. Here is a great recipe that will give you that warm fuzzy feeling you get from eating a burger without the “bun” side effects.

Ingredients:

1 lb ground organic, lean turkey meat

2 tablespoons fresh oregano, chopped

2 garlic cloves, minced

1 teaspoon of cumin

1/4 cup of diced sun-dried tomatoes

1 tablespoon of pesto

1 egg

4 thick slices of zucchini (or eggplant, summer squash, etc.)

1 tablespoon of olive oil or coconut oil

Salt & pepper to taste

1 avocado sliced

Directions:
In a large bowl, combine the turkey meat, oregano, egg (whisked), pesto, cumin, sun-dried tomato, and garlic cloves, and mix with your hands until fully combined. Form into patties and set aside.
Heat a grill pan (or outdoor grill) to medium high heat. (I like to sauté mine in a skillet so it is not so dry).
Glaze zucchini with olive oil or melted coconut oil on both sides and sprinkle with salt, pepper, and italian seasoning.
Add the zucchini to the pan, cooking 2 – 3 minutes per side until you have nice grill marks and the zucchini still holds its shape.
Add the turkey burgers to the grill, cooking 3 – 5 minutes per side, until cooked.
Place turkey burger on top of one the zucchini slices, top with avocado and then place the second zucchini slice on top of that.
Serve with Fit Chic Sweet Potato Fries
Enjoy!
Fit Chic

Have Fun With Your Fitness

viewing your workout

Lately, I have been more aware and intentional with my movement. Asking myself for me and my clients why it is we are doing what we are doing?

For years I pounded my body, broke it down, day after day over and over with no real goal insight except to “get into shape” or “not gain weight”.

Was that healthy? Was that going to get my body performing at it’s optimal capability?

When I started to read more, watch more, and listen I started to discover the motivation and tactics I was using where not the most healthy for my mind or my body long-term.

My husband chris wants to have “No limitations”, No Pain, and feel better as he ages not worse. With his goals you can imagine his training is much different than mine.

I started to watch his training over the years and he has stuck to his goals and the results are showing. He rarely feels pain or gets hurt, he continues increase flexibility and strength, and gets stronger and faster in the process!

Do you ever stop what your doing and start to think of the integrity of the movement or the intention of why you are moving in the way you are moving?

When you start to do this, you will begin to change and transform the way you think about exercise.

Journal it as well and it will be really rewarding to see your goals change and grow in the process!

Fit Chic 

 

Fit Chic Friday Read ..

body is business

You have heard the term “Pay now or Pay Later” and this quote falls right in line with this statement.

We have one body and we need to treat it like a high performance vehicle.

Care for your body with good nourishing foods, plenty of water and sleep, proclaiming positive thoughts, and daily movement.

Don’t wait for something drastic, do the little things day in and day out to feel the best you can each day!

Happy Friday!

Fit Chic

 

Top 3 Stretches to Do To Start Your Day Off Right

morning stretch

For the last year I wake up brush my teeth, drink some water, and hop into my 3 full sun salutations. I learned this from my meditation coach and it has been a game changer. I become aware of my breath and gets the blood flowing and heart rate. It helps wake me up, get my mind aware, and my body feeling good right from the get go.

Here are 3 more stretches to do in your day to make you feel the best right from the start!

1. Lying Twist – 60 seconds each side – Lie on your back and draw your left leg into your chest and keep your right leg straight. Exhale and twist the bent knee across the center of the body. Then press the opposite hand onto the bent knee and extend the other arm.

2. Quad Side Stretch – 30 to 60 sec each side – To really maximize your quad stretch, squeeze your butt while active in the position. Since quads are one of the most overworked muscles in the body, make sure to stretch them every day.

3. Lying Hamstring Stretch – 60 seconds each side –  Preventing tight hamstrings is very important and this is a great way to do this. Make sure that when you do this stretch your pelvis is square (keep your hips centered and flat). Circle your ankles a few times in each direction, too.
Now you will go on with your day feeling much more mobile and your body will thank you too!
Fit Chic 

 

 

Steak Lettuce Wraps

steak wraps

I love taco tuesdays!

I also love fun and easy recipes too.

Here is a delicious recipe that I would put against any Mexican restaurant!

Holy guacamole:

4 ripe avocados

2 cloves of garlic

splash of lime juice

1/2 cup of red onion

cilantro to taste

a pinch of Tony’s Creole Seasoning

a splash of salsa

(for added spice put in jalapeno)

Mash avocados, then add chopped onion, cilantro and garlic. Mix throughout, and then add salsa, creole seasoning, and jalapeno.

FOR THE STEAK:

1 lb of thin sirloin steaks

1/2 cup of diced red pepper

1/2 cup of diced green pepper

1/2 cup of diced orange/yellow pepper

1 tsp of salt

1 tsp of cumin

1 tsp of garlic powder

dash of pepper

8 romaine lettuce leaves

1 container of Pico de Gallo

DIRECTIONS:

Combine the salt, cumin, garlic powder, and black pepper. Rub over the steak.

Mash the avocado in a small bowl with the salsa, red onion, creole seasoning, garlic, lime juice, and cilantro. Set aside.

Heat a grill over high heat. Clean grates and spray with oil. Cook the steaks over high heat 2 to 3 minutes on each side, until the steak is cooked to your liking. Set aside on a cutting board to rest 5 minutes before slicing. Slice into thin strips.

To serve, fill each lettuce cups with 1 1/2 tbsp guacamole and top with steak and pico de gallo.

Enjoy!

Fit Chic 

Plan Accordingly!

Here is what planning ahead looks like!

We all lead very busy lives, which does not leave a whole lot of time to prepare. We are always having to think on our toes so planning ahead can be quite difficult.

So how do we solve this?

Pick a day ( I like Sunday), and Plan Plan Plan ahead. That means meals, alone time, workouts, etc… Just like you go to work from 8 to 5 you need to plan your life with the same structure.

For example: Cook Meals for the Week!

Imagine how much more relaxed and happy you would be if you knew that you were coming home to a meal that just needed to be heated ,as opposed to needing to be prepared. People would be less enticed to go to fast food or out to eat, if they knew dinner was ready and waiting at home.

Planning Workouts:

Plan your workouts just like appointments or meetings. Look at your schedule for the week and manual input the times that work best for you to work out and lock them in. If you treat your health like your job you will feel great and actually perform better at work. If something comes up, stick to your “workout” appointment; don’t push it to the side and your body and brain will definitely thank you!

Plan time for you: Even if it is just a half an hour a day plan time for you! This is where the magic happens! In this time read books, meditate, stretch, journal, whatever makes you feel good about you! I suggest doing this in the morning first thing, that way you can really start your day on the right foot!

The more planning and structure that takes place, the more success you will have in all aspects of your nutrition, your health, your personal life, and with family!

So Fit ones how are you going to plan better for this next week?

Place your answers in the comments below…

3….2….1…. PLAN!!!!!!

Fit Chic