“The healthiest competition occurs when average people win by putting above average effort.” -Colin Powell
Do you work to your full potential?
Do you get done with workouts and wish you would have pushed harder, gone heavier, not gonna that sip of water, etc….?
If this is you, you are not ALONE, nor are you Average!
I have been a personal trainer for 13 plus years working with all different walks of life,. Although they push hard and see results, I have never seen the results happen so organically and efficiently as I did owning a gym.
Each day I would come in to a class I would have people from all walks of life.The collegiate athlete, the mother of four, the girl in her 30′s that wants to get back into “high school” shape, the fireman who wants to get stronger and faster to help in his everyday workplace; the list goes on and on.
I would have your “Average Joe” walk in and in 3 months, 6 months, or a year ….. were no longer “average”! These people were power houses that could lift weights, perform movements at intensities that I have seen pro athletes fail at, and most importantly feeling complete confidence on the inside and out.
These people were no longer feeling “average” because of the supportive community they were surrounding themselves in!
In my opinion “Average” is a mindset and where you choose to set the bar determines where you are and what you can achieve!
People were not only keeping themselves from being “average” they were encouraging others around them to raise the bar!
So I challenge you fit ones to raise the bar above “average” by the books you read, the people you surround yourself with, and the environment in which you choose to live!
What steps are you or taking to raise the bar?
post in the comments below…..
NATIONAL MUTT DAY
We Love Our Little Mutt!!!
July 31st is “National Mutt Day” it is celebrated across the United States. This day was created as a day to embrace, save and celebrate mixed breed dogs.
Mixed breed dogs tend to be healthier, better behaved, they live longer and are just as able to perform the duties of pure bred dogs – such as bomb and drug sniffing, search and rescue and guiding the blind,”
So go out to your local shelter and give a mutt some love, or give your very own mutt and little extra TLC today!
Here is a great recipe for the most beloved sandwich in the world. This is light and tasty, and oh yeah …. delicious!
1 head of your favorite lettuce (for this I used Bibb but any lettuce would do)
1 pack grape tomatoes
10 strips bacon, cooked (oven roast it…so easy to clean and delish!)
2 ripe avocados, diced
kosher salt, to taste
4 ounces good quality blue cheese
1/2 cup kefir yogurt
1/4 cup extra virgin olive oil
1/4 cup apple cider vinegar
salt to taste
Crumble the blue cheese into the remaining ingredients and stir until well-combined with a creamy texture (or as chunky as you like it) add salt to taste.
Toss crumbled bacon, halved tomatoes, avocados, and salt together in a medium bowl. Sprinkle mixture on lettuce leaves.
There is information overload about exercise and diets everywhere you turn.
How are we supposed to define the “truth” from the fiction? Then somethings that were good for us 5 years ago, 5 months ago, heck 5 days ago no longer are!
What is “really” good for us, and what is not going to get us to our results and wasting our time in the process?
In order to get those killer abs you should do a 1000 sit-ups everyday …
Diet has a lot to do with getting the tummy you want. Also do a combination of these core strengthing exercises and see the wonderful results and benefits you will receive.
Lifting weights will make me bulky
This is one I struggled with for a while. I was always under the assumption if I lifted over 12 lb dumbbells I would get “big”. Boy was I WRONG! The truth is the more muscle you gain the more fat you burn. So the recipe for success is combining cardiovascular activity with weight training exercises. This will make you the “Fit Chic” you want to be.
If I am sore I should not work out
It is actually the complete opposite. The worse thing you can do when you are sore is not do anything. Movement will help flush the lactic acid out and release the tension in soreness in the fatigued muscle.
If I don’t sweat or feel sick I am not working hard enough
This won’t make you stronger; in fact, you might be putting yourself in danger of a serious injury. Discomfort is one thing, straight-up pain is another. Remember to still be good to yourself. Listen to your body there is a difference in pushing yourself and hurting yourself.
Yoga isn’t Really a Workout
People who have never been to a yoga class or who haven’t been to the right yoga class for their personality are likely the ones who perpetuate this notion. There are many different types of yoga and anyone that has been a client of mine the famous phrase i hear over and over again is “I didn’t know you could sweat this much”. Yoga gets you warmed up and the heart rate up. Yoga uses your own body weight to strengthen and build muscle. Yoga is a workout and the only way to find out is to try it out for yourself.
I am a salad lover, and this salad is definitely one of my favs!!! This is the perfect recipe for these hot summer days!
2 cups of romaine lettuce
3 cups shredded cooked chicken (I used a rotisserie)
1 cups shredded purple cabbage (steamed)
1/2 cup of diced jicama
1 cup shredded green cabbage (steamed)
1 avocado, diced
1/2 cup of celery (diced)
1/2 cup water chestnuts (chopped)
1 cup of shredded carrots
1 red pepper diced
1/2 cup roughly chopped fresh cilantro leaves
1/2 cup chopped green onions
1/4 cup chopped raw cashews
1/2 cup natural almond butter
2-3 tablespoons hot water
2 tablespoons rice wine vinegar
2 tablespoons tamari
2 tablespoons honey
1/4 teaspoon sesame oil
juice of 1 lime
Toss all salad ingredients together until in a large salad bowl.
In a separate bowl mix the ingredients together for the thai dressing. Start with the liquid and then whisk to combine almond butter and spices.
Drizzle over the top of the thai chicken salad and mix.
I was recently interviewed for a small publication and they sent me a list of questions asking me about my nutrition (pre/post workout), my music I listen to, what inspires me to train etc …
I had a really enjoyable time writing this and I thought my readers would enjoy hearing a little bit about the day to day “Fit Chic”.
Check it out:
A Bit About Me:
Working out has been a part of my life for the majority of my life. I was always an athlete and involved in some sort of physical activity. When I got out of college and no longer had organized sports as a part of my daily routine, I knew I had to stay consistent and wanted to have fun all at the same time. I got involved with my local gym and had a routine right from the start. I then developed friendships, with the staff and the people in my class which kept me accountable to keep coming each week. When you create an environment of success around you, you have a very slim chance to fail. Here are some good tips and tricks that I like to follow to keep me motivated, feeling good, and having fun all in one.
What foods do you eat pre workout?
Pre and Post nutrition is the most vital meals you can eat during your day. Your body needs certain foods to perform efficiently and effectively. When you exercise you use a lot of your body’s resources and nutrition is there to replenish what was taken away. It’s essential to not only exercise but to have good nutrition as well, When you have good nutrition your body gets energy, fat, amino acids, calcium and so much more. These things are necessary to a healthy lifestyle and for the body to heal.
Before my workout I typically have some good fats for energy. I typically will eat 1/2 to a full lara bar. I workout out in the early morning so this way I have a little something in my stomach to give me good energy but not interrupt my workout.
What music do you listen to during your workout?
People who take my classes, know how important music is to me. It gets you pumped up, in the zone, and ready to work. I love to workout to beats so when I am doing cardio or more metabolic training I love hip hop, electronica, or techo. Any music that gets you going and keeps you energized. If I am doing a lifting workout I prefer more rock, alternative, like Imagine dragons, rage against the machine, etc …
How do you switch up certain routines daily/weekly to stay motivated?
I start everyday off on my Concept 2 Rower. It has been a game changer in my training. It gets my blood pumping, my joints warm, and my body feeling good. From there my workouts change everyday. I do yoga 2-3x a week integrated with my daily workout consisting of weight training (kettle bells, barbells, dumbbells,) with body weight movements, squats, pushups, sit-ups, burpees, etc..
when you change your routine frequently it keeps it fun, new, and motivating. I very rarely do the same workout in the month, 6 months, sometimes in the year. I also sit down on Sunday and plan out all of my workouts for the week. I treat my workouts like coaching a class they are scheduled. There is so much power when you write something down. It holds me accountable and keeps me in a great routine.
What do you eat or do after your workout to make sure you got the most out of your workout?
Immediately after my workout I hop on the rower and row anywhere from 1000 meters to 2000 meters to help flush out the lactic acid. Then I consume a lean protein and a carbohydrate. If I am working out in the morning I have egg whites and my protein shake. I have had the same breakfast for the past 5 years and I feel recovered, energized, and it tastes delicious too. If I am working out around the noon hour I eat my salad consisting of steamed veggies and a lean protein (i.e turkey, chicken, or fish).
I base my content off of helping people (women in general) to feel good on the inside and out through physical, mental, and emotional health and well-being. I hope these tips and tricks resonate well with you and make you feel like a million bucks during your workout sess.
I was reading an article on the Daily Burn . that really caught my eye. Daily Burn posted the top Fitness Instagram accounts to follow. This is a great way to get and stay motivated, find new fun workout moves, and make working out fun and interesting everyday!
Check it out and discover who your favorite fitstogrammers are …
What inspires you to get your fitness on each day!
Happy Friday Fit Ones ….
Most of the time we associate rhubarb with desserts or sweet foods, but you can use rhubarb in your main course too. This recipe gives you the perfect sweet to salt ratio.
4-6 bone-in, chicken thighs
Freshly ground black pepper
2 tablespoons coconut oil
2 medium shallots, finely chopped
2 teaspoons of ginger
1 teaspoon ground cardamom
1/2 cup dry sherry
1 cup free range chicken stock
1/4 cup honey
1/4 cup juice from an orange
1 pound rhubarb, medium diced
1/2 cup of unsweetened coconut flakes
Heat the oven to 375°F and arrange a rack in the middle.
Heat the oil in a large, skillet next place chicken thighs. Cook on both sides of the chicken till they are both golden brown (about 5 minutes per side)You will have to flip the chicken. Transfer the thighs to a plate and repeat with the remaining chicken.
Reduce the heat to medium and with the remaining fat and oil add the shallots, ginger, and cardamom, season with salt and pepper, and sauté until the shallots soften. Pour in the sherry, and chicken stock and reduce heat. Next add fresh oranges and honey stirring to combine. Let simmer for 8 minutes and then add the chicken back into the skillet. Top with rhubarb and continue to simmer with chicken and rhubarb for 15 -20 minutes.
*Make sure the chicken has no pink in the middle.
This could be from the repercussions of a gluten enriched diet….
I found out I had a gluten allergy in 2003 and after finding this information out I did not even know what “Gluten” was or how to avoid it? It was not like today with all the wonderful resources to go to. So from that day I made it my mission to help as many people as possible feel the best the possibly can; and here is a key factor I have seen time and time again really affecting people in a negative way.
# 1 You will feel energized –
When you remove gluten from your body it allows the vitamins and minerals you eat to digest properly and give you more energy. People with gluten issues have also been linked to diseases such as Anemia also causes people to feel tired, and in the case of Celiac disease, iron isn’t being absorbed and the lack of this important vitamin can also make you feel drained. Many of my clients who have gone gluten-free don’t need that caffeine kick and avoid the pesky 4 ‘o’clock lulls.
# 2 Your Digestive Tract will be in Tact:
A lot of IBS, colitis, and digestive issues stem from gluten issues. It creates inflammation in the small intestine, which makes it difficult for the right nutrients to be absorbed properly. When you eliminate your gluten it helps with reduce upset stomachs, ,gas, cramping, bloating, diarrhea, and constipation too.
# 3 Inflammation is Reduced:
Cytokines cause inflammation in other body tissues as well. People with a gluten intolerance may experience joint pain, muscle cramping, severe soreness, and arthritis. Inflammation of skin tissues and diseases such a psoriasis may be a sign of gluten resistance.
If you have any of these symptoms or diagnosis’, Gluten can be your main culprit keeping you from feeling great. Try it out for 30 days and see if you feel any different. If you do, why would you ever go back?
My good friend requested that i create a rhubarb recipe. She had a lot of rhubarb that was ready for baking. Here is a great light delicious cookie recipe that is the perfect sweet tooth craving.
1 cup of almond flour
1/4 cup of coconut flour
3/4 cup of grass-fed butter
1/2 cup of palm sugar
1/4 to 1/2 cup of coconut creamer ( or full fat coconut milk)
1/4 cup of honey
1 scoop of vanilla whey protein powder
1 teaspoon of baking powder
1/2 tsp of salt
1 teaspoon of vanilla
1 cup of diced rhubarb
2 tablespoons of lemon juice
1 teaspoon of cinnamon
Pre-heat oven to 350 degrees.
In a mixing bowl combine flours, protein powder, salt, baking powder, and sugar and mix.
In a separate bowl combine whisk eggs then add vanilla, coconut creamer, honey, and lemon.
Next soften butter and mix into the flour ingredients. Once combined mix in the egg ingredients.
Last add in cinnamon and rhubarb and stir until all ingredients are mixed thoroughly .
Drop the dough onto ungreased cookie sheets by heaping tablespoons. Place the cookies at least 2 inches apart.
Bake for 10 – 12 minutes or until the cookies are just starting to brown slightly.
Remove from the oven and allow to cool for 2 minutes before removing them to a wire rack to cool completely.