Sometimes its just a simple quote, saying, mantra etc… That we can read and visualize and it can change our whole outlook or thought.
I read this on Jillian Michael’s Facebook Page yesterday and it really put such a powerful, positive perspective on my day.
Stop comparing yourself to others and just Love and Embrace the Beautiful you that you are!!
We waste so much time trying to be someone where not or worrying about looking like someone else .. why don’t we take that same energy and time and use it for the good. Lets face it if we all looked alike this world would be a pretty boring place. Embrace your differences and your qualities and be proud of the person you are!!!
2 pounds russet potatoes, scrubbed
4 Tbsp. melted coconut oil
1 large garlic clove, peeled
Salt and freshly ground pepper
Preheat oven to 350°. Slice potatoes lengthwise very thin.
Brush 2 baking sheets with 1/2 Tbsp. olive oil each. Rub garlic over surface. Place baking sheets in oven to warm for 5 minutes.
Place potato slices side by side on hot baking sheets. Sprinkle generously with salt and pepper. Bake 7 to 10 minutes, rotate pans (for even browning), and bake another 10 to 15 minutes.
Flip potatoes and bake 5 minutes longer or until golden.
So your body is changing from flab to fit, and although we should be embracing our new muscular physique we are some how freaking out from the whole process.
I remember when I first starting changing up my fitness and lifting heavier weights not spending 3 hours in the gym, getting more accomplished in ten minutes then I used to in day.
Focusing on fitness goals not calories burned and opening up a whole world you never knew existed …
Your Wardrobe will Change:
You will go exchange that denim and for yoga pants and those flip-flops for workout shoes. T-shirts will turn to fun tanks about working out. You have to dig for a normal bra over the sea of sports bras. You can’t dry anything so your laundry room looks like Scheels…. You exchange your purse for a workout bag filled with the essentials lacrosse ball, larabars, rock tape …
You Become Aware of Form At All Times:
I notice even when I squat to pick something out my inner voice is saying push you knees out push your but back weight in the heels etc …when lifting anything over head lock out and show your ears …
You will have random scars, bumps, blisters, bruises in places you never thought possible:
From bruises on your collar bones, ripped up hands, torn shins, the infamous booty rash, rope burn perfectly normal to the fit chic, a torture chamber for others ….
You Feel Left Out When Your Not At the Gym …
Your thoughts start to turn from I wonder where were are going to happy hour today to… I wonder what so and so got on their back squat?
Maybe I will try to do a lighter band in the workout …
I wish I could do the workout today … It looked fun etc …
You Start to Do Everything for Time:
I now Find myself seeing how quickly I can get through my daily TDL (to do list). I can fold the laundry in 5 minutes flat, making crock pot chili takes me 5:37. I see how many errands I can get done in an hour …I even shower for time!
Stop looking at Fit as a bad thing and start looking at it as a bad ass thing!!
I made this for Sunday Breakfast and My husband mentioned it was one of his top 5′s that i had made. I posted it on Facebook and received requests for the recipe so here it is …
4 Tbsp bacon fat
1 tablespoon of coconut oil
4 slices of bacon diced
1 teaspoon of creole seasonings
1-2 teaspoons of garlic powder
1/2 teaspoon of black pepper
1 tablespoon of tapatio
1/2 cup of diced onion
1 avocado diced
1/4 cup of diced green pepper
Scrub and rinse, and peel the potatoes then microwave for 4 to 5 minutes.
Grate the potatoes using the largest holes of a box grater
Cook bacon pieces in a large skillet
Then add onion, green pepper, and potatoes.
Lower the heat, flip the potatoes, and cook until onions and potatoes are slightly brown.
Reduce heat to low and add garlic, creole, and pepper seasoning along with avocado diced and top with tapatio.
Sauté for 5 to 10 more minutes and serve.
It’s just as easy to say something positive than it is negative. So why do we typically talk about and focus on the negative?
Did you know that it is the safest time in world history ?
Yet we are the most traumatized nation yet because media creates a world based off of negativity and drama.
Why do we pick ourselves apart instead of lifting ourselves up?
They say an average person will remember 1 negative before hearing 10 positives …
Humans were designed to be keenly aware of negative circumstances and consequences as it helped our ancestors survive. But with that said it does not have to consume our every thought and be our center of focus.
These tips below will get you feeling more positive, happy, and take the negative out of your vocabulary.
1. Meditate and Incorporate Yoga:
One of the first things I did was head to a yoga class. It took my focus away from my thoughts and brought my attention to my breath. Yoga is also very relaxing which helped ease my mind. Yoga helped me stay present to my experience so instead of jumping to what could happen, it brought me back to the now.
2. Don’t Be So Serious ….
Do you know that turning that frown upside down can literally change your mood. In yoga we speak about “putting a smile on your face” when you force yourself to smile it changes your mood and begins to release the stress in your body. It also takes less muscles to smile and creates less wrinkles too! There is always something to smile about, and focusing on those moments will make you feel better in minutes.
3. Surround yourself with positivity
My husband and I really pride ourselves on creating an environment and friendships based on positivity. So much so that we are so aware when the people around us are negative; its so toxic. If I see it on Facebook I hide it, if I am watching something on t.v. I turn it. I have a rule, if it doesn’t add to my life or my brain I don’t want it around. Your reality is what you watch and who you surround yourself with!
4. Change the tone of your thoughts
What you choose to believe is the person you are … There is no reason you can’t have it all! You can choose to look at the glass half empty or half full; it’s your choice! It takes just as much work to be positive as it does to be negative.
5. Turn the focus off yourself and onto others …
Take the focus away from you, and use your talents to help someone else in need. When you help others it actually fills you up in a positive way and you are now contributing to society in a positive way.
6. Write a Gratitude List:
Keep a list of what you are thankful for and every time you are feeling down or sorry for yourself read the list to put things into perspective. I like to write down 10 things I am grateful for everyday first thing in the morning. This starts my day off in a positive direction and puts focus to all the wonderful happenings that are taking place in my life.
7. Read Positive Quotes and Affirmations Daily:
My husband is a quotes and affirmation fanatic .. he leaves post its on his mirrors, computer, car console etc.. reminding him of all his blessings. When you keep these in your vision constantly that is energy and the attitude you will promote.
Here is a great affirmation that I would like to leave you with:
Watch your thoughts, they become words.
Watch your words, they become actions.
Watch your actions, they become habits.
Watch your habits, they become your character.
Watch your character, it becomes your destiny.
Many people don’t know “How to Meditate” so they don’t do it ….What if you were doing it and didn’t even know it …
You don’t need a dark relaxation room or yoga mat to meditate … All you need is some time and your thoughts ….
The Huffington Post came out with an article on Unmindful Meditation (meaning meditating and not even knowing it) these that meditation could already be a part of your life and you didn’t even know it …
The groggy first few moments after your alarm goes off.
Pretty much the last thing you feel like doing is leaping out of bed when your alarm starts a’ buzzin’. So you lie there, basking in a few more moments of laziness and calm before you begin your day. Maybe you get lost in a series of transient thoughts – which happens in a regular meditation session, so don’t sweat it – but the main point is, you’re taking a few moments of peace for yourself. Isn’t that the overall goal of mediation? (Hint: Yes, it is.)
A mid-work stroll.
Sometimes you just need to give yourself a break in the middle of a crazy day. That mid-afternoon walk you take to find some space clears your head for a reason: It takes your multitasking mind off your long to-do list. A walk allows you to “check out” for a while and just focus on the sidewalk in front of you. And who says that can’t be meditative?
Here’s an added perk: Not are you giving your brain adequate rest by doing this, you’re also subsequently boosting your mood and reducing symptoms of depression by being outside.
Your evening run.
Think about your body and your brain when you run. Do you pace your breathing? Do you focus on one tangible landmark ahead of you? Do you feel more relaxed when your workout is finished? Sounds pretty meditative to us. Take stock of these reactions the next time you go for your jog — bonus points for leaving your headphones at home.
A relaxing bath or shower.
A bath or shower is essentially magic at the end of a draining day. Your brain simultaneously lights up and your body relaxes when the warm water hits you. You get lost in the smell of your lavender soap. You let the acoustic sound lull you to peace. Intentionally noticing all of these elements is a form of meditation, so take pride in the fact that you’re actively creating calm for yourself. (Not to mention, a warm bath also sparks a few moments of pure joy.)
Cooking up a delicious dinner.
Let’s face it: Your mind isn’t going to wander when you have a hot stove in front of you. Cooking allows us to be present in the moment and to focus solely on the task or environment in front of us – the very definition of mindfulness. Not to mention, cooking can even be a relaxing outlet.
I made this for date night last night and my husband was he was in heaven. It was really easy and had such wonderful flavor. It also tasted wonderful the next day for lunch.
1 -2 lbs boneless skinless chicken breast, chopped into pieces
2 tablespoons coconut oil melted
1 package of frozen cauliflower or 1/2 head of cauliflower
1 can of peas
1 cup green onions, chopped
1/2 cup half a yellow onion, diced
1 teaspoon ginger paste
2 cloves of garlic, grated or finely minced
1 16 ounce can full fat coconut milk
1 tablespoon of curry
3 teaspoons of cashew butter ( you can use almond butter too)
red pepper flakes for garnish if you like it spicy
- Heat a wok or your largest skillet over high heat. Add 1 tablespoon coconut oil and cook the chicken breast until golden brown and cooked thru, about 8 minutes, stirring occasionally. Transfer the cooked chicken to a plate.
- With the heat still over high, melt another tablespoon of coconut oil in the wok. Add in all the vegetables and season with salt and pepper. Cook the vegetables until starting to brown slightly on the edges, but still crisp tender, about 6-8 minutes, stirring occasionally. Add the garlic and ginger, cook for 30 seconds until fragrant. Add in the thai chili paste and stir to combine. Add in the coconut milk and stir to combine. Add the chicken back in, and cook for another few minutes until heated thru.
- Spoon the coconut chicken thai curry over rice (or cauliflower rice) and serve warm. Top with red pepper flakes if you like more spice.
- Leftovers will keep in an airtight container for 3 days.
I found this posting on one of a friends Facebook pages, and I wanted to share the importance that these twenty items bring. Keep this list close to your vision daily and read it often, as words are very powerful and the more you can keep this list in your vision the more impact it will have on your life.
I am a big advocate of looking at the glass half full, you can see the good in any situation and when you do you become so much stronger, happier, healthier, etc….
So here are 20 things I want to add to my life to keep me on a Road to Being the Best Me that I can Be!
1. Know that With God All Things are Possible
2. I will make decisions necessary each day to Win Big in my Life
3. I will love myself and my husband more and more each day!
4. I will plan my day EVERYDAY!
5. I will set a standard of excellence for myself and my clients!
6. I will not allow negative distractions or the opinions of others to interrupt my visions and goals.
7. I will strive to be the best coach and leader to my clients each and everyday and help lead them to their paths of greatness.
8. I will hold a level of expectation for myself, my family, my friends, and my clients!
9. I will wake up each morning with a mission to inspire, empower, and teach!
10. I will believe in others more than they believe in themselves!
11. I will be mentored and lead my people who inspire, teach and lead individuals on a path to great success.
12. I will remove my ego, and not let other people’s drama get in the way!
13. I will keep the “Eye of the Tiger” mindset and keep a clear vision of what it is I am doing and where it is I ultimately want to be.
14. I will do my best to lead people to become healthy and happy and in return I will be happier and healthier!
15. I will not wish it was easier, I will just choose to be better!
16. I will let my fear drive me not lead me astray!
17. I will do my do diligence to journal each day and see my progressions and growth happen on paper!
18. I will take pride in the things that I have and work harder for the things that I want.
19. I don’t believe in Luck, so I will prepare myself for when the opportunity presents itself.
20. I will represent “Fit Chic” and empower women to believe in themselves and love the person that they are!
Here is the article from MindBodyGreen regarding the 2o Things that You Shouldn’t Tolerate?
Keep both of these close to you, and read them often!
Which of the 20 things are you going to take away from this?
Post in the comments below…..
I wrote about the benefits of Eggs yesterday so I thought it would be appropriate to add and egg recipe to your recipe book.
This recipe is simple delicious and uses a lot of eggs which is a plus!
14 hard-boiled eggs (diced)
6 pieces of bacon, chopped and crumbled
1/2 cup red onion, chopped
2 avocados diced
1 teaspoon of dijon mustard
1 teaspoon of garlic powder
1/2 teaspoon of creole seasoning
dash of pepper
Slice and dice the hard-boiled eggs and put in a large bowl.
Next add the mayo, onion, avocado, and Dijon mustard and stir until mixed thoroughly.
Next add the bacon crumbles, garlic powder, creole seasoning, and pepper and stir again.
Store in the refrigerator and serve chilled.
You can top this on romaine lettuce leaves or cucumber cut rounds.
*For more delicious recipes subscribe to my blog and “like” me on Facebook at Fitchicla!
With Easter come and gone what are we to do with all those decorative easter eggs?
There are so many wonderful things you can do with your eggs. You can turn them into egg salad, deviled eggs, scrambled, or just plain hard-boiled.
Not only do eggs taste delicious, they have so many wonderful benefits that go along with eating them!
So now you have 5 reasons you should be eating your easter eggs this year!
#1 Eggs are loaded with Vitamins, Minerals, and Good Protein:
One large egg contains: Vitamin B12 (Cobalamin): 9% of the RDA.Vitamin B2 (Riboflavin): 15% of the RDA.Vitamin A: 6% of the RDA. Vitamin B5 (Pantothenic Acid): 7% of the RDA. Selenium: 22% of the RDA. Eggs also contain small amounts of almost every vitamin and mineral required by the human body… including calcium, iron, potassium, zinc, manganese, Vitamin E, Folate and many more.
A large egg contains 77 calories, with 6 grams of quality protein, 5 grams of fat and trace amounts of carbohydrates.
It’s very important to realize that almost all the nutrients are contained in the yolk, the white contains only protein.
#2 Eggs Help You Lose Body Fat: In one study, 30 overweight or obese women consumed either a breakfast of eggs or a breakfast of bagels. Both breakfasts had the same amount of calories.
The women in the egg group felt more full and ate less calories for the rest of the day and for the next 36 hours (20).
In another study that went on for 8 weeks, eating eggs for breakfast lead to significant weight improvements compared to the same amount of calories from bagels. The egg group lost 65% more body weight, lost 16% more body fat, had a 61% greater reduction in BMI, and had a 34% greater reduction in waist circumference (a good marker for the dangerous abdominal fat).
Eggs also help curb your cravings and leave you satisfied so you are not tempted to snack.
#3 Eggs Can Lower the Risk of Cancer: Antioxidants in eggs may actually help to reduce the risk of both cancer and heart disease, two of the major killers in the United States, according to a 2011 study. Eggs contain the same amount of antioxidants as apples, and give you the good proteins that your body needs to fuel and repair muscles and tissue.
#4 Eggs are a good source of Choline: One egg yolk has about 300 micrograms of choline. Choline is an important nutrient that helps regulate the brain, nervous system, and cardiovascular system.
#5 Eggs give you Eggcellent Hair - Eggs promote healthy hair and nails because of their high sulphur content and wide array of vitamins and minerals. If you are not a regular egg eater you may notice your hair and nails growing faster once you become regular eggxpert.