Create Habits Create Goals …


Thoughts + Decisions + Behaviors + Habits = You

We all have habits that we created over time. Whether it is a good habit or a bad habit is your choice.

So we want to improve the quality of our lives. We want to achieve more, be more, get more, how do we change the long term pattern of behaviors that have been ingrained in our lives?

Bad habits are hard to break. Good habits are hard to make. A great way to begin to remove a bad habit and or create a new good habit is to anchor the habit.

One of the toughest ways to change our habits is to do something totally out of the normal for us. Have you ever tried going cold turkey on a diet? Or trying to cut out doing a bad habit just for the heck of it. I bet you could probably do it for a couple days or maybe even a couple of weeks but eventually you end up reverting back to your old ways and the bad habit wins again!

Whatever habit you have developed over the years is going to be very hard to break or very hard to create. Because of the fact we have done the habit hundreds if not thousands of times over and over. Our brain gravitates to whatever is familiar the more and longer you have done the habit in question the harder it is to replace it.

I have found the best way to change your habits is to anchor the habit with another existing habit.

How to Anchor a Habit?

When you anchor a habit you are taking the new habit and attaching it to another existing habit to ensure you remind yourself and execute the new habit.

One of my favorite examples is a current client at the gym, and the client  is on a mission to get in the best shape of her life. My client was in good shape a few years ago and feeling great. One of the things my client remembered when they were in great shape. I asked my client what “great shape” meant to them,,, and their response ” I could crank out 25 pushups in a row! As of today I cannot even do 4 pushups. She has let her life (school, work, family, etc…) take control and sacrificed her body and health in the process. She feels terrible about her current state of health and is ready to get back in shape! So she is working out again and eating healthy. But she wants to get those pushups back. So now she has to “Anchor the Habit”.

I ask her, “Do you take a shower every day?” She says, “Yes of course!” So what if every time you take a shower you have to complete 10 pushups, Every time you turn on the shower and let the water heat up you drop down and do 10 pushups before you get in the shower. If you do that every week add 2 more pushups then as the weeks roll by you will get closer and closer to 25 ‘real’ pushups and eventually 25 pushups will be no problem. What if you did your pushups for over a year? How many do you think you could get?

Whether you trying to break your diet coke habit, or add in some more workouts per week; Anchoring a habit keeps it very simple and very familiar for you. You are simply sneaking in a new habit with a current habit that you have already been doing.

Simple + Small steps + Consistently = New You

What are some bad habits you would like to break? Or good habits you would like to create? Can you think of a good habit to anchor it with? Share in the comments. 

Fit Chic

Paleo Chicken and Beet Salad

Since those of us who are Californians still don’t have that Fall feeling (due to the high temperatures) here are great fall ingredients in a refreshing salad!


4 cups of torn romaine lettuce leaves

4 cups of spinach leaves

2 1/2 cups of diced cooked chicken breast

1 15 oz can of sliced beets

1/4 cup of raw pecans/ or walnuts

1/4 cup of diced red onion

1 small bulb fennel seed coarsely chopped

1 medium granny smith or fuji apple chopped


In a large bowl combine lettuce, onion, beets, pecans, fennel, and apple. Top with Chicken and Cherry Balsamic Dressing and lightly toss.

Cherry Balsamic Dressing


3 cups cherries halved and pitted

2 cloves of garlic

1 cup balsamic

1/4 cup of honey

Pinch of salt and pepper

1 t. dry mustard

3 cups olive oil

Directions: Put cherries, garlic and balsamic in a blender, blend until cherries are very fine. Add rest of ingredients and blend. Store in the refrigerator.


Fit Chic

Make 5:30 am Wake Up Calls a Must

wake up

I just as much as the next person LOVE my beauty sleep and am not a fan of going to bed early. Growing up I always had the stay up late and anything before 6:45 was too early. I could never understand the joy people received from getting up in the early am hours and were happy about it!

It wasn’t till I forced myself to get up and train morning classes (5:00, 5:45, 6:30) that I began to realize the importance and benefits of an early wake up call.

Most successful people you read about start their morning off before the sun rises.When getting up early you having the time to get activities done that are going to have a considerably positive impact.

Here are some of the great habits successful people have incorporated first thing in the morning. Not only are these traits powerful they put you in such a good state right of the bat!

Morning Meditation: Getting centered in your quiet time in the peace and quiet of the early morning will give you a clear mind and keep you centered, focused, and less distracted on the tasks that are really important to you.

Morning Movement: It does not matter if it is 4am or 6am I make sure I have a good 30 to 45 minutes of activity before I go to work. It helps me stay on top of my game, gets my blood flowing and mind prepared for the activities in my day. It also ensures I get my workout in, as some times we have problems arise in the day that take us away from our workouts and now I prevented that from happening. There is relief in knowing that my morning workout is checked off the list.

Write it down: I begin each morning with my daily devotion and then proceed to write down my goals, and tasks at hand for that day. This has been a game changer for my career and really helped me to alleviate distractions in my day. You can write down an array of things, from what you are thankful for, what you love about you, what your dreams and aspirations are etc … When words are in your vision constantly you are subconsciously moving in their direction.

They say that to establish a new habit in your life, you have to continue to do ii for at least 28 days. If you want to take the plunge, you know what you have to do. Be disciplined and put yourself to bed early to see the positive results you will get from just waking up an hour earlier!

Fit Chic


7 Great Ways To Keep Your Stress Level Down…..

Here's Some Tips For Stress-Free Living!

Here’s Some Tips For Stress-Free Living!

With our hectic schedules, and feeling like there is just not enough time in the day, we need to stop and enjoy the wonderful things that life has to offer.

Here are 7 simple ways that really HELP our stressful lives and make us feel more at Ease:

From the Huffington Post

#1 Bring Your Dog to Work

A recent study in the International Journal of Workplace Health Management showed that bringing your dog to work could help to lower office stress and boost employee satisfaction.

“Pet presence may serve as a low-cost, wellness intervention readily available to many organizations and may enhance organizational satisfaction and perceptions of support,” study researcher Randolph T. Barker, Ph.D., a professor of management at Virginia Commonwealth University, said in a statement. “Of course, it is important to have policies in place to ensure only friendly, clean and well-behaved pets are present in the workplace.”

The study, which looked at the pet-friendly company Replacements, Ltd., showed that employees who brought their dogs in to work experienced decreases in stress throughout the work day. Meanwhile, self-reported stress increased for people who didn’t bring their dogs, and for those who don’t have dogs.

#2 Laugh It Up

If you’re feeling particularly stressed, perhaps it’s time to take a quick YouTube break. A small 1989 study in the American Journal of the Medical Sciences showed that “mirthful laughter” is linked with lower blood levels of the stress hormone cortisol.

The Mayo Clinic reported that laughter also promotes endorphin release in the brain and relaxes the muscles, which are all key for stress relief.

#3 Grab a Shovel and Some Seeds

Caregiving is extremely stressful, but a 2008 survey showed that gardening may help to reduce stress among caregivers. The survey, by, showed that 60 percent of caregivers feel relaxed when they garden, the Alzheimer’s Association reported.

And, reported on a Netherlands study, suggesting that gardening can help to lower cortisol levels and boost mood among people who had just finished a stressful task. That’s because doing something that requires “involuntary attention” — like sitting back and enjoying nature — helps to replenish ourselves, reported.

#4 Crack Open a Book

Just six minutes of reading is enough to help you de-stress, the Telegraph reported.

The study, which was sponsored by Galaxy chocolate, suggested that reading was linked with a slower heart rate and muscle relaxation. Drinking tea or coffee, listening to music and taking a walk also seemed to help lower stress, according to the Telegraph.

#5 Call Mom

Even if she’s not there in person, a call to mom can help lower stress.

Scientific American reported on a study in the journal Proceedings of the Royal Society B showing that young girls who talked to their mothers on the phone after completing stressful tasks had decreased cortisol (the stress hormone) in their saliva, and increased oxytocin levels (the bonding hormone).

The girls who talked to their mothers on the phone had decreased cortisol and increased oxytocin levels compared with young girls who weren’t allowed to contact their mothers at all, Scientific American reported — girls who hugged their moms in person had a similar reaction to the phone group.

#6 Eat Some Chocolate

Dark chocolate doesn’t only have health benefits for the heart — eating it can also help to lower stress.

LiveScience reported on a study illustrating that eating 1.4 ounces of dark chocolate a day for a two-week period is linked with decreased levels of the stress hormone cortisol. That study was published in 2009 in the journal Proteome Research.

(But of course, chocolate still contains sugar and lots of calories, so make sure you’re eating the chocolate in moderation!)

#7 Gossip

Gossip may not be viewed as socially “good,” but it might have benefits in relieving stress.

Researchers from the University of California, Berkeley, found that gossiping can actually lower stress, stop exploitation of others and police others’ bad behavior.

“Spreading information about the person whom they had seen behave badly tended to make people feel better, quieting the frustration that drove their gossip,” study researcher Robb Willer, a social psychologist at UC Berkeley, said in a statement. Willer’s research was published this year in the Journal of Personality and Social Psychology.

So if something’s bothering you, go ahead and gab — but just make sure you move on so you don’t dwell on the negative emotions!

Which Step are you going to choose to De-Stress your life?

Post in the comments below.

Fit Chic


Fit Chic Fair Foods …

corn dog

It is State Fair Season, and who doesn’t love a good funnel cake, deep fried everything, lemonade, and many other delicious treats …

One of the most beloved items at a fair is the corn dog … What could be more enjoyable than a deep fried breaded hot dog. One would think you could not have a healthy and tasty version of this ..

But you are mistaken .. Here is one that will knock your socks off!


1 cup coconut oil (melted)

1 package of grassfed hot dogs (I like apple gate uncured)
1/2 cup of almond flour
1/4 cup of coconut flour
1/4 cup of cornmeal
2 tablespoons of palm sugar
2 teaspoons of baking powder
1/2 cup of unsweetened coconut creamer ( or unsweetened almond milk)
1 egg
dash of pepper
tsp of garlic powder
1 package of lollipop sticks
In a  large skillet over medium to high heat heat coconut oil. Place lollipop stick in the hot dog and set to the side.
In a large bowl combine, almond flour, cornmeal, coconut flour, palm sugar, baking powder, and dash of pepper and garlic.
In a small bowl whisk creamer or almond milk and egg and pour into flour mixture. Stir mixture until moist throughout.
Now dip the hot dog in the batter until completely battered. Add the corn dog to the skillet 3 -4 at a time. Cook evenly on each side till each side is golden brown and crispy (this takes about 3 minutes).
Transfer to a lined paper towel plate.
Dip in dijon mustard or paleo ketchup
Fit Chic




Top 5 Foods For Muscle Fatigue and Soreness

muscle soreness

One of the biggest fears of people starting a workout regime is the soreness they will feel. People don’t want to hurt, and we as coaches don’t want that either.

I am not going to promise pain-free workouts, but I can promise less pain with these nourishing foods.

1 Salmon: Fish in general is loaded with protein and a ton of essential fatty acids. Fatty acids help to reduce inflammation which in turn fights muscle soreness. If you can’t consume the actual fish a fish oil supplement such as SFH or Nutrasea are great alternatives.

2 Berries: Berries such as strawberries, blueberries, blackberries and raspberries all contain antioxidants called polyphenols. These antioxidants are what protect your cells against damage. Aside from their ability to reduce muscle pain, they also help protect against all the other damages that can be done to our cells that can cause cancer. Generally, the darker the berry, the more antioxidants it contains so try to eat dark berries such as blackberries and blueberries.

3. Ginger: Ginger is rich in inflammation-fighting ingredient, such as gingerols, which may reduce the aches of osteoarthritis and soothe sore muscles.

4.Eggs: Particularly egg yolks. Eggs are high in protein and Vitamin D. Both of these two things help fight muscle soreness and fatigue. Vitamin D helps reduce muscle soreness, so bring some hard boiled eggs with you to the gym!

5. Kale and Spinach: Kale contains high levels of vitamins A, B6, C and K, as well as iron and calcium, and is one of the most antioxidant-rich vegetables. Kale has strong anti-inflammatory properties, eating these nutritious foods reduce the risk of soreness and painful post workouts aches and pains.

Now you have the tips and tricks to get you off on the right foot and to a speedy recovery!

Fit Chic




Banana Bread In a Mug

banana bread
I needed a quick and easy recipe to use my ripe banana and this was the perfect recipe to do that with. We even had left overs for breakfast on Monday!
4 tablespoons of almond flour
1 tablespoon of coconut flour
1 teaspoon cinnamon
1/4 teaspoon baking powder
1/8 teaspoon baking soda
3 tablespoons dark chocolate chips or chopped nuts, optional
1/3 cup very ripe mashed banana
3 tablespoons coconut palm sugar
2 tablespoons coconut oil
1/4 teaspoon pure vanilla extract
1 tablespoon of vanilla almond or coconut creamer (you can use almond, coconut milk too) 
1 tablespoon of unsweetened coconut flakes

Spray a microwave safe mug with non-stick spray (or skip this step if you want to eat your bread straight form the mug). In a small bowl combine flour cinnamon, baking powder, baking soda. Add chocolate chips or nuts if desired. Stir in coconut flakes, mashed banana, sugar, oil and vanilla and coconut creamer. Pour batter into prepared mug.

Microwave on 50% power, 1 minute at a time, for 3-4 minutes.


Fit Chic

Be Mentally Strong

monday blog

I have a saying I use quite often when I am teaching classes .. “your mind will quite before your body does” .

I follow the navy seals training frequently and through my fellowship with them I have learned how to just take things in life step by step to get to the finish line.

I know my mind will want to  check out when it sees a number, weight, round, etc that it can’t obtain so I play to my strengths and just focus on putting one foot in front of the other to get myself to the top!

We all have the inner strength sometimes we just have to change our mindset and habits to find it. I believe one of the most rewarding things in life is accomplishing something I didn’t know I could achieve. When i do this I know push myself to stretch outside my comfort zone a little further, a little further, a little further so that i am always evolving, growing, and changing.

I also journal my life day by day including appointments, workouts, and daily tasks so that I can really see my growth for myself. We are our biggest critics and most times don’t give ourselves the credit we deserve for our success’. This is a great way to be grateful for the place we are in and be confident in the place we want to go!

Keep these tips close by and push yourself to live outside your comfort zone each day!

Fit Chic



A Friday Fun Read ..

friday quote

When you are discouraged, frustrated, down in the dumps, look to this quote to put all in perspective.

Mother Teresa has such a profound quote here that really hit home to me. It isn’t about doing things or being someone to receive something. It is about doing what is right and being the best you that you can be each day!

Happy Friday!

Fit Chic


Gone Banana’s Gone Better

peanut butter banana

Here is a reprise of one of my fan favorite recipes!

I am a huge peanut butter lover, so why not make this recipe even better by adding some peanut butter or almond butter.

It is the perfect bite size treat!


3 medium-ripe bananas, sliced

1/4 cup peanut butter or almond butter

10 oz dark cacao chocolate (I used 80% lindts)

*optional unsweetened coconut flakes


Arrange half of the banana slices on a baking sheet lined with parchment paper. Spread with peanut butter/almond butter.

Top with the other half of banana slices and freeze for about one hour.

Microwave chocolate in a small bowl for 1 min to 1:15

Stir chocolate till creamy throughout

Place frozen bananas in the chocolate till completely covered. Repeat this process until all the bananas are covered.

Let harden and sprinkle the coconut over top.


Fit Chic 


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