Top 5 Ways to Meditate

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Meditating is such a key component to our health and wellness. It is the calming of our brain to allow us to bring intention, peace, and knowledge of yourself, and find your center.

When I first heard of meditating I associated with yoga guru’s or monks. I felt I could not just sit in a room with my legs crossed for hours in my thoughts …

well good thing that is not the only form of meditation!

1. Write your thoughts on paper 

Each morning, spill out a page of junk that’s been on your mind. Notice the pressure of the pen on the paper. The sound of the tip scraping along the page. The way the ink bleeds. After writing for a bit about your day, and your shopping lists, and the cute boy in yoga class, you’ll find that you don’t have anything left to write. This is when you take a deep breath, and allow mindfulness to permeate. Go deeper. Soon, you’ll be writing with complete presence, as if another voice is writing through you.

2. Breathe

The easiest of all! Breathing truly is the difference between feeling anxious and feeling relaxed. Try adding a few rounds of 4, 4, 8 count breath into your daily routine. Inhale for 4 counts, retain for 4 counts, and exhale for 8. Close your eyes. Be slow. Repeat.

3. Yoga

Come into each practice with an intention and keep that in the front of your mind and you will be amazed at how much this one hour really carries over to other aspects of your life.

4. Walk

Enjoy the fresh air and vitamin D and while you walk Inhale and lift your foot, exhale and plant it. Repeat.

5. Listen to Music

Try to hear every instrument and words in the song. Separate the lyrics from the melody—listen to something instrumental I really enjoy Pandora’s Acoustic or Solo piano station.

Fit Chic 

Crock Pot Chile Verde

Ingredients

4 pounds pork butt or shoulder, cut into 2-inch cubes

2 teaspoons salt

1 teaspoon freshly ground black pepper

Almond Flour for dredging

1/4 cup olive oil

3 yellow onions

2 green bell peppers, cut into 1-inch cubes

2 Anaheim or Poblano chiles, cut into 1-inch cubes

2-3 jalapenos, seeds removed, and finely chopped

3 garlic cloves, peeled and finely chopped

1 1/2 pounds tomatillos, roasted, peeled and chopped

1 tablespoon dried oregano

2 teaspoons ground cumin

2 tablespoons coriander seeds, crushed and soaked in a scant amount of water

2 bay leaves

1 bunch cilantro leaves, cleaned and chopped

4 cups free-range chicken stock ( I purchase mine at Trader Joes)

Directions

Season the pork meat generously with salt and pepper, lightly flour. Heat oil in a heavy-bottomed skillet over medium high heat and brown pork chunks well in small batches, on all sides. Lift pork out of pan and place in a wide soup pot. Discard fat and place the onions and peppers in the same skillet and sweat over moderate heat, stirring occasionally until limp, about 5 minutes. Add all of the chiles and cook an additional 3-4 minutes, then add the garlic and cook 1-2 minutes more.

Add the Sauteed vegetables, chopped tomatillos, dried herbs and cilantro to the meat, cover with the chicken stock and bring up to a boil and reduce to a slight simmer. Cook for 2-3 hours uncovered or until the pork is tender.

Enjoy!

Fit Chic

How Bad Do You Want It?

do whatever it takes

Some video’s just speak to me. They shake something loose inside of me and really wake me up; hitting me in the face like a ton of bricks.

What are you willing to sacrifice to get what you want and go after your passion with full force?

 People say they want to be successful, but are you willing to do whatever it takes to make it happen? Successful people are in that place because they are willing to do what the average person doesn’t want to do day in and day out.

My favorite line of this video is by a guy by the name of Eric Thomas: “If you want to succeed as bad as you want to breathe, then you will be successful.”

Watch this video every time you want to second guess why are getting up at 4am, or why you are not going to meet your friends for happy hour in order to go to the gym, why you are going to put in the efforts day in and day out to get to where you want to be?

Take a look it will really open your eyes …

 

Fit Chic

Fit Chic Ideas for Left Over Valentine’s Candy …

vday candy

Valentine’s Day has officially come and gone, but the sweet treats unfortunately are still lingering. Here are 4 fun ideas to do with your candy besides putting it in your mouth.

#1 Board Games: Is your game of Monopoly missing one of it’s pieces? Does your box of Checkers have a missing black or red? Do you want to play tic tac toe, or maybe need some “Chips” to bet.Well here is the perfect opportunity to grab some leftover candy and keep the fun going.

#2 Candy Board for a loved one .. I think Candy Boards are so cute, thoughtful, and creative. With all the left over candy wrappers or candy still wrapped make a loving candy board to show that special someone how much you appreciate and love them.

#3 Make Paint What do you do with all the leftover conversation hearts … Why not paint? Here is the recipe to turn your conversation into beautiful color!

#4 Chocolate Lip Balm: Melt 3 tablespoons cocoa butter in the microwave, then add a piece of leftover chocolate and stir until melted. Combine with the contents of 1 vitamin E capsule and 1/4 teaspoon almond extract. This lip balm is just as effective as the one you have right now. You could also give as a gift or just keep it for yourself!

Happy Friday!

Fit Chic 

Pesto Artichoke Stuffed Chicken

pesto stuffed chicken breast

I love pesto and artichokes so what is better than a pesto and artichoke stuffed Chicken Breast delight! This is great for dinner and over romaine lettuce for lunch the next day!

Ingredients:

Artichoke Lemon Stuffing

2 jars (6 Ounce Jars) Marinated Artichoke Hearts (diced)

½ cup Freshly Grated Parmesan Cheese

½ cups Pine Nuts

2 cloves Garlic, Peeled

2 tablespoons of fresh squeezed lemon

1 Tablespoon Olive Oil

1 cup of spinach

1/4 cup of diced sun-dried tomatoes

2 tablespoons of pesto

¼ cups Packed Fresh Italian Parsley

FOR THE CHICKEN:

6 whole Boneless, Skinless Chicken Breasts

¾ cups grass-fed Butter or melted coconut oil

2 cups Almond Flour

1 teaspoon of garlic powder

Pepper, to taste

Directions:

Pre-Heat oven to 350

In a large bowl combine artichokes (dice them first), lemon, pesto sauce, sundried tomatoes, garlic, parsley, pine nuts, and spinach.

Cut a slit about 1/2 way through chicken breasts and stuff chicken with the artichoke mix till it is full.

Then place in a greased 9×13 casserole dish.

In a small bowl melt the butter and gentle pour over the stuffed chicken.

Place almond flour in a medium bowl and combine pepper and garlic and stir until mixed throughout.

Next top chicken with the almond flour.

Then last sprinkle with parmesan cheese.

Place in the oven and bake for 30 – 35 minutes or until almond flour is lightly browned and chicken has no pink in the middle. Let cool 5 to 10 minutes before serving.

*If there is any left over pesto feel free to use more on top of the chicken breast once they are on a plate ready to be served.

Enjoy!

Fit Chic

For more wonderful recipes “Like” me on Facebook and purchase my new cookbook “Cooking Fit” A Fit Chic LA’s Guide to Healthy Eating.

 

 

 

 

A Fit Chic Post Valentine’s Day Read …

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Have no fear you Vday Chocolate lovers … Here are 5 great reasons to not feel guilty about those delicious chocolates staring at you today this post Valentine’s Day!

Chocolate has many wonderful benefits … That is if you eat the right kind!

Here is a link to some of the best quality chocolates to choose from …

#1 Chocolate is Rich in Antioxidants:  The antioxidants in chocolate enhance memory and cognition and reduce your risk of dementia.

# 2 Dark chocolate equates to Heart Health:  Studies show that dark chocolate  can actually lower your blood pressure and rise your HDL (the good kind of cholesterol).

#3 It Enhances Your Mood: There’s no denying that indulging in a chocolate treat every now and then tastes and feels great. Enjoying food is part of enjoying life, sometimes you will do yourself more of disservice by restricting too much. Just have a small piece of chocolate and move on. Now you feel happier and haven’t put a huge dent in your healthy lifestyle.

#4 Dark Cacao Chocolate is good for your skin: Well, it doesn’t matter. Not only does it not cause breakouts, it’s actually good for your skin! Flavonoids found in dark chocolate protect women’s skin from the sun’s UV rays.. Please don’t replace your sunscreen with Chocolate, just embrace that you are promoting skin health too.

#5 Chocolate actually may increase your life span: Jeanne Louise Calment lived to the age of 122—the oldest anyone has ever lived. She ate two and a half pounds of dark chocolate per week. Harvard researchers found that eating chocolate actually adds two years to your life expectancy.

Research the chocolates above and choose wisely if you want the above results …

Fit Chic 

Fit Chic Valentine’s Day Sweets for Your Sweet …

pb blossoms
One of the most popular gifts to give to your loved ones are sweets to share in the love. Well now you can give them the love they deserve and feel good about it with these healthy delicious recipes. I have included three so you can choose the perfect one for them!
Here is a video from KDLT News to demonstrate how easy and delicious they really are!
Valentine’s Protein Bites 
  • 1 cup vanilla protein powder
  • 1/4 cup cocoa powder
  • 1/4 cup coconut flour or almond flour
  • 1/8 to 1/4 cup of coconut creamer or nut milk
  • 2 oz semi sweet or dark cacao chocolate chips
  • 1 tsp pure vanilla extract
  • 1/2 cup smooth almond or nut butter
  • 1/2 cup raw honey
  • Rainbow or Valentines Sprinkles (optional)
Directions: 
In a large bowl combine large ingredients. Add your almond butter and honey and mix with a spoon. Then add vanilla and creamer/milk.
Mix with a large spoon until ingredients are mixed throughout.
Roll out into 1 inch balls and place on parchment or wax paper.
In a small bowl pour in sprinkles and take balls and roll them in the sprinkles and place in freezer safe tupperware.
When all the balls are sprinkled cover tupperware and place in the freezer or eat immediately!
Valentine’s Kiss Cookies: 
Ingredients: 
1/2 cup of palm sugar
1/2 cup of vanilla or chocolate protein powder
1/2 cup of peanut butter or nut butter
1/2 cup of grass-fed butter or coconut oil
1 egg
1 cup of gluten free flour
1/2 cup of almond flour
3/4 tsp of baking soda
1/4 tsp of baking powder
dark chocolate hersey kisses
Directions: 
  • Heat oven to 375°F. In large bowl, beat 1/2 cup coconut palm sugar, the protein powder, peanut butter, butter and egg with electric mixer on medium speed, or mix with spoon, until well blended. Stir in flours, baking soda and baking powder until mixed through.
  • Shape dough into 1-inch balls; On ungreased cookie sheets, place about 2 inches apart.
  • Bake 8 to 10 minutes or until edges are light golden brown.
  • Immediately press 1 kiss chocolate candy in center of each cookie. Remove from cookie sheets to cooling rack and allow to cool 10 minutes  before serving.
Chocolate Filled Raspberries 
Ingredients
1 pint fresh raspberries
¼ cup dark cacao chocolate chips
½ teaspoon coconut oil
Directions:
Place fresh raspberries onto a plate or platter.
Heat chocolate chips and coconut oil in a small saucepan stirring frequently until chocolate is completely melted. Remove from stove. Pour into a ziploc freezer bag, cut a tiny hole in the bottom corner of the bag. Squeeze the bag to fill each of the crevices of the raspberry with the melted chocolate. Place raspberries on the platter and place them in the freezer for 15 to 20 minutes.
Remove from the freezer and serve.
You can place remaining raspberries in a sealed container and store them in the freezer for a tasty treat!
Happy Valentine’s Day Fit Ones!!
Fit Chic 

A Fit Chic Love Story ..

Thank you For Always Loving, Supporting, and Encouraging in This Journey we Call Life!!
Thank you For Always Loving, Supporting, and Encouraging in This Journey we Call Life!!

Over the past fifteen years  my husband Chris and I have owned and/or worked at a gym,(it’s actually where we met and feel in love) we realized the importance of loving what you do. Not only the importance it had on us, but the importance it had on our clients as well.

When I was stuck at a job that I was not passionate about, I lacked the “love” because I wasn’t utilizing my talents, and my heart was just not in it.

When I found my true path at our gym  CPMFITness.  I began to see the true meaning of “loving” what you do, and making others around you love it too!

Chris and I are so devoted to CPM because it had changed our lives, and we wanted everyone else to feel the same “Love”.

The “Love” is spreading and it is so motivating to watch! Members are loving their results, loving their workouts, they are loving themselves and the CPM community!

Chris and I love each and every member, and in return they have found love for themselves and are able to share that love with new members and fellow members around them!

When workouts are hard, we would pour on the “love” and the members push through. When problems arise in their personal lives, we want our members to feel the  the “love” from CPM to help them get through it.

We realized that so many of us get beaten down from our jobs, day to day stress, and the negativity of those around us; So CPM and Fit Chic want to give you what we really needed; “LOVE”!

When you have a community that loves you for you, it is amazing how great you feel to be a part of it! I remember when we sold our 1st gym, the most touching words from all of our members were “you made us feel like we were the only ones in the gym, and you can really tell how much you “love” what you do!”

You only live life once, and when you love what you do you are able to affect the lives of many because of your passion for it!

So don’t be afraid to share the love, you will be amazed at the people you will touch and be touched by!

What is something you “love” fit ones?

Post in the comments below…

Fit Chic

Fit Chic Fun Friday …

wine down yoga

Tonight we will be hosting our annual “Wine Down Yoga”. I love this event (it is one of my favorites) because it combines my love for fitness with my love for socializing with the people that mean so much to me! #winwin

If you don’t have the luxury of coming to our gym, have no fear you can do this in your very own home and here’s how:

Invite some of your closest friends, relatives, or simply you and your loved one. Grab a yoga mat and go through this relaxing 30 minute practice .. Now that you are feeling rejuvenated and restored grab your favorite bottle of wine and have some good conversation, laughs, and share the love with a few of your favorite people.

If you are lucky enough to be able to come to our gym CPMFITness we will be hosting it this tonight Friday February 10th @ 6pm. Here is a video link to some more details on this popular event.

You won’t want to miss it!

Can’t wait to see you all there.

Happy Friday!

Fit Chic

Fit Chic Pecan Maple Nut Muffins….

maple pecan muffins

I am always trying to come up with good breakfast recipes that don’t’ get so boring or mundane.

I know many people’s number one complaint for eating breakfast is they don’t have time in the morning to make it. Well here is a perfect problem solver! On Sundays or a block of free time in your schedule make this recipe and then freeze the left over muffins and when you are in a time crunch you can grab a muffin throw it into the microwave for 45 seconds and you will have a delicious treat!

Ingredients

2 eggs, separated

2 tbsp. melted grass-fed butter

1 tsp. Vanilla Extract

1 tbsp. Grade B Maple Syrup

½ tsp. Cinnamon

1/2 tsp. of pumpkin spice

1 tbsp. of coconut milk ( I used So Delicious Brand)

1 cup of almond flour

1 scoop of vanilla whey protein powder

1/4 cup of unsweetened coconut (*optional)

Dash of Salt

1/2 tsp. Baking Powder

TOPPING:

1/2 cup crushed Pecans

1 tbsp. of maple syrup

1 tbsp. of raw honey

1 tsp. of cinnamon

Directions:

Preheat the oven to 350 deg.

Separate the egg whites from the egg yolks.

Whip the egg whites to stiff peaks.

In a separate bowl mix the egg yolks with the butter, vanilla, maple syrup, cinnamon, pumpkin spice, and salt.

Stir in flour, coconut, whey, and add to the egg yolk mixture. Then add the baking powder and stir until smooth.

Next add the egg whites and coconut milk and continue to stir until mixed throughout.

In a small bowl combine pecans, maple syrup, honey, and cinnamon and stir until pecans are completely drudged in maple, honey, and cinnamon.

Put muffin liners into the muffin tin and fill the muffins 3/4 full.

Then sprinkle the pecan mix onto the top of the muffins.

Place in the oven for 15 to 18 minutes or until pecans are slightly browned on top.

Enjoy!

Fit Chic