Fit Chic Brownie Bites

These delicious treats take 5 minutes to make, taste delicious, and leave you healthy and happy!

Ingredients: 

2 scoops of chocolate protein powder

1 tablespoon almond flour

1 tablespoon of coconut flour

2 tablespoons of nut butter (I used almond butter)

2 tablespoons of coconut creamer

1 tsp of cinnamon

1 tablespoon of unsweetened coconut flakes

2 tablespoon of cacao chocolate chips

1 tablespoon of grade B Maple Syrup or Raw Honey

Directions: 

In a large bow mix flours, protein powder, cinnamon, coconut, and syrup.

Next add in creamer, nut butters, chocolate chips, If it is not soft and sticky add a dash more of creamer.

Roll into balls and place in tupperware and place in fridge or freezer.

Eat whenever you get that sweet tooth craving.

Enjoy!

Fit Chic 

Fit Chic “Hormonal Foods”

Many of my clients that I deal with, female clients in specific are often times eating foods that are not making their hormones happy. Even though it appears “healthy” foods should be beneficial they could be actually doing you more harm than good …

Here are the foods that could be triggering hormone imbalances:

#1 Nightshades – These are veggies such as peppers, onions, tomatoes, eggplant, and potatoes. Although they “appear” healthy they could be causing inflammation in your gut and immune system. A lot of anti-inflammatory diseases are triggered and affected by these types of vegetables. Instead replace it with veggies such as spinach, kale, and sauerkraut, which is great for balancing hormones in the body.

#2 Dairy – We are the only mammal that consumes milk after the age of 2. It can be a big gut irritant, and inflame your joints and tissues causing your hormones to go crazy! So give up dairy for a month and see if you notice any changes in the body … If you are to consume dairy make sure it is grass-fed and or raw so there are no added chemicals.

#3 Soy: I know we are lead to believe that our “Soy Lattes” are a healthy version of a beloved treat. This actually raises estrogen levels in our system and acts as a “growth” hormone. Cancer, weight gain, heavy periods, and anti-inflammatory diseases can be elevated from any soy products. Soy is a genetically modified food which can also lead to hormone imbalances.

#4 Farm Raised Meats – When we go to the store who knew there were “good” meats and “bad” meats to choose from …I myself in the beginning thought meat was meat; this is not the case! In 1999, the European Union’s Scientific Committee for Veterinary Measures Relating to Public Health said in a press release that six commonly used growth hormones had the potential to cause “endocrine, developmental, immunological, neurobiological, immunotoxic, genotoxic and carcinogenic effects,” adding that “even exposure to small levels of residues in meat and meat products carries risks, and no threshold levels can be established for any of the six substances.” So make sure you are buying local, grass-fed, quality meats to keep you and your hormones in balance.

#5 Alcohol – When clients come to me with hormone in balance one of the easiest fix is to remove alcohol from their diet. Regular alcohol use can increase cortisol levels, triggering more belly fat storage and an inability to deal with everyday stressors.

Now you have the tips and tricks you need to keep your hormones in check!

Fit Chic 

Fit Chic Minute Lemon Cake …

People’s biggest complaint about breakfast is there’s not enough time,

Here is a no excuse delicious recipe that will give you the taste you love with the results you love even more.

The best part is this only takes 1 minute!

Ingredients:

1 T almond flour

1 1/2 T coconut flour

1 tsp lemon

1 T coconut palm sugar

1/2 tsp baking powder

1 large egg

3 T of vanilla coconut creamer ( you can use unsweetened coconut or almond milk too)

Drop lemon extract

Icing Topping: 

Scoop of vanilla protein powder

dash of coconut creamer or nut milk to thin out

Drop of lemon extract

Enjoy!

Fit Chic 

Fit Chic Tips to Avoiding Spring Allergies and Flu ….

Spring is in the air and so are allergies, sickness, and flu.

Here are some great tips and tricks to cure Spring “Fever”.

With some good nutrition, quality movement and stretching, and adequate sleep you will dodge the Spring Fever Bullet this year!

http://www.kdlt.com/2017/03/23/fight-illness-fitness/

Fit Chic 

A Blog It Forward Friday …

Here is a great “Mental Read” From Mr. CPM …

It puts you in a good “Mindset” to start your weekend off right …

CPM’s Guide to the “Winner’s Mindset”

What separates the winners from the losers, is that winners accept that there are no shortcuts to success. Equipped with hard work, sweat, and consistency, the most effective tools for success, winners do whatever it takes to get the job done.

Achieving success in CPMFITness comes down to the decisions that we make on a daily basis. These, in turn, become our habits. Gain insight into the habits of winners, so that you can turn even smallest of efforts into success.

Set Your Goals and Take Action

Goal-Setting is the single most important skill to acquire when it comes to creating healthy exercise habits. It is here that you will determine which direction you want to go, and more importantly how you will get there. Remember that a goal without direction is just a wish.

Whether your goal is to lose weight, shed some stubborn body fat, squat snatch, bar muscle-up or learn how to do a handstand.

Here is Mr. CPM’s approved checklist to effective goal-setting:

Are your goals written in pen and paper?
How will you measure your progress?
How realistic is your goal?
Why is this goal important to you?

Enter Dedicated Exercise Time Into Your Schedule

While Goal-Setting is the most important skill, I have to be honest with you… It is NOT the hardest skill. Action and execution could be the biggest challenge to your success.

I get it! Life can get busy at times between work, meetings, or anything that life has to throw your way. Don’t allow your busy lifestyle to interfere with your training. Take your newly set goals and set aside the time to honor your commitment to yourself.

While we often find that we are too busy to workout, this very issue leads to a poor quality of life down the road. Following a structured workout plan can help keep you accountable with your training routine. Work with your coach to develop a simple, consistent and committed schedule and you will see, feel and reap the benefits!

Track Your Progress Along the Way

Progress is a powerful motivator for change. With lack of progress resulting in the opposite. It also important to remember that progress often occurs in gradual, often unnoticeable increments that add up to major improvements in strength, flexibility, or body composition in the long run.

With tracking progress it’s important to identify what is REALLY important to you. And understanding there are multiple ways to track progress. Let’s say you lost two lbs last week. This measly two lbs may seem negligible at first, but with the continuous effort, you could potentially lose 24lbs in the course of 3 months. Or maybe the scale hasn’t moved much in the last couple of months but your pants are getting looser or your strength has significantly increased!

Not only does tracking your progress keep you motivated, but it also serves as a journal of what works best for you. If your workout routine yields progress, then keep doing what is most effective. If you are not making progress then it’s time to meet with a coach and go back to the drawing board.

Strength Your Social Support System

Social support is your ultimate tool for keeping yourself accountable with your training. Luckily for us, CPMFITness is TOP NOTCH in this category. Many things in life are even more fun with a friend. You can find social support through many different mediums; such as working with one of our coaches individually, working out in our group classes, or even joining our different social media platforms (FacebookInstagramTwitter).

 Happy Friday!
Fit Chic 

Fit Chic Fabulous Fudge …

This is the perfect sweet treat to keep you feeling great and indulging in the sweet tooth craving.

Ingredients: 

½ cup melted coconut oil

1/2 cup creamy almond butter (or favorite nut butter)

¼ cup honey or maple syrup

½ cup unsweetened cocoa powder

¼ teaspoon vanilla extract

Pinch of salt

Unsweetened shredded coconut to tast

Directions: 

Line a small square dish with parchment paper.

In a small bowl, whisk together the coconut oil, almond butter, honey or maple syrup, cocoa powder, vanilla, and salt until very smooth.

Pour mixture into dish.

Refrigerate until harden about an hour, then sprinkle the shredded coconut on top.

If you’re cravings are intense place in the freezer and they will be ready in 30 minutes!

Enjoy!

Fit Chic

Top 5 Fit Chic Exercises For Total Body Toning

For most of us “Time” is a big contributor on why we can’t get into shape!

What if I showed you some simple and effective exercises that get you a total body workout and not take up your whole day!

Here are my top 5 favorite Total Body Workout Movements:

#1 Burpees – YEAH BURPEES! The burpee is the overall best total body exercise. You get cardio, core, legs, and arms all in one! Do two minutes of max burpees then rest 30 seconds and repeat this 4 times. It will be just the workout you need in a time crunch.

Pro Tip: Keep your shoulders over your wrists, and your elbows close to your sides. If you need a rest make sure to do it at the top of the burpee not the bottom!

#2 The Turkish Getup – This exercise is one of the best shoulder stabilizing, ab strengthening exercise out there. Lie flat on your back with your legs straight and hold a kettle bell or dumbbell in your right hand with your arm straight above you. Bend Your  onto your right side and prop yourself up on your right elbow. Simply stand up, while keeping your arm straight and the kettle bell or dumbbell above you at all times. Once standing, reverse the movement to return to the starting position.

Pro Tip: Keep Your Eye on the kettle bell or dumbbell at all times.

 #3 Kettlebell Swings – This little apparatus may seem small but it can do mighty things for your body! Not only will it send your heart rate up up up. Kettlebell  brings definition in the back, the abs, and glutes. A study performed by University of Wisconsin people burned 20.2 calories a minute and their average heart rate was 93%.
Pro Tip: Make Sure you are not feeling any pain in your low back. If you start to feel any tightness make sure you are squeezing your butt at the top of your swing.

#4 Dumbell or Barbell Squat to PressThis movement gets the heart rate really high (for cardiovascular endurance), works your legs, core, and shoulders. This is a great total body workout. It would be a great exercise to do “Tabata Style” for 8 rounds of 20 seconds on 10 seconds of rest. This is one of the best fat burning exercises out there and to top it all off it only takes 4 minutes!

Pro Tip: Make sure you keep your chest up and don’t fall forward. Also make sure you fully extend the dumbbells overhead @ the top.

#5 Handstand Hold – Strengthen the shoulders, improves coordination,  In order to get to the upside down position, and then to keep your balance, you need to use many muscles, not only the upper body. Think of how you get into the handstand: you need to use your legs to rebound, your abs to get to the proper pose, the whole body has to be braced.

Pro Tip: If you are afraid to kick up to a wall or do a free standing handstand, start in a down dog to strengthen the shoulders and then next begin to walk your feet up the wall to your level of comfort. As you get stronger and more comfortable you can walk your feet all the way up!

Now you have the tools and movements you need to get the best total body workout out there!

Fit Chic

Fit Chic Spaghetti Squash Fettuccine

Bacon-Parmesan-Spaghetti-Squash-Add-Bacon-and-Cheese
Pasta is so delicious and there’s no reason we can’t have it and here is the perfect reason why : This recipe is easy and gives you the comfort of a delicious Italian meal!
Ingredients:
1 package of spaghetti squash noodles (I buy precut noodles) or bake spaghetti squash and spoon in
4 ounces of pancetta
1 16 oz can of diced tomatoes
2 cloves of garlic
1 tsp of thyme
1 1/2 cups of coconut creamer
1/2 tsp of salt
1/2 tsp of pepper
1 cup of steamed broccoli
1/4 cup of olive oil
1/2 cup of almond flour
1 tablespoon of parsley
8 slices of bacon cooked and chopped
*optional 1/2 cup of parmesan cheese
Directions: 
For the sauce: In a medium saucepan add butter, coconut creamer, salt, pepper, tomatoes, olive oil, garlic, and thyme  heat until thickened, whisking the whole time; Next, add pancetta, squash, broccoli, bacon and parmesan and simmer on medium to low for 15 -20 minutes
Place in a bowl and serve
Enjoy!
Fit Chic 

Spring is in the Air Fit Ones ….

spring%20cleanse

Spring is officially here! While just the sound of that makes me smile knowing that warm nights, lake visits, and sun are near it also brings many wonderful health benefits as well.

When spring hits, it’s hard to feel down in the dumps. Add longer days and the return of sundresses. The good news is that all the things we love about spring are surprisingly good for us, too, so with a big smile on your face, pack up your winter gadgets and trade it in for the bikes, BBQ’s, and bathing suites.

Farmers Markets are Back! 
this is the time of year where fruits and veggies are in their prime!
Daylight is turned back On: With more light becomes more vitamin D allowing sun to help you be more active outside which helps with depression, bone and muscle health, and overall illness prevention.
Clean out the Clutter: 
Now is the perfect time to come out with the old and in with the new; Get a fresh start by deep cleaning your home, office, car, garage, closets, etc .. This will help you stay free of pesky colds and avoid allergy season all together. For a bonus it will also keep you active and burning some calories too.
No more winter skin.The cold harsh weather is gone which can be very detrimental to our hair and skin.  Spring is the best season for our skin and hair because it is sunny but not yet humid and really helps  and harsh winds that wreak havoc on your skin and hair
Spring is in the Air and I couldn’t be Happier!
Fit Chic 

A Fit Chic St Patrick’s Day …

shamrock shake

Celebration is fun, and I think a lot of people don’t think you can be “healthy” and have a good time .. Well I am writing to show you how you can actually have a great time, get a workout in, have some family time, and a ton of fun all in one this St Patricks Day!

ST Patrick’s Day Itinerary:

9 am – Start with a fun St Patrick’s Day Run in our Downtown area. We are running  with friends and members from the gym.

10:45 am – Get to teach a fun yoga class @ CPMFITness 

Noon: : Make a video on fun st patty’s day snacks that are nutritious and delicious …

2pm: Prep some Shepards Pie and Corn Beef and Cabbage and of course Shamrock Shake!

3-6 pm Church rehearsal and sing in church

7 pm – Eat a Scrumptious St Patty’s Day Meal

8 pm – To whenever we want to stop having fun – Go Out with Friends and celebrate with some fun festive beverages, a live band, and fun had by all!

So who says you can’t have it all?

Happy St Patrick’s Day Fit Ones …

Fit Chic