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 BHG.com, showed that 60 percent of caregivers feel relaxed when they garden, the Alzheimer’s Association reported.

And, Health.com 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, Health.com 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 


Take Time For You

focus on you

We recently had a topic on our podcast “Two Girls and Some Thoughts” on creating healthy habits to take care of you physically, emotionally, and spiritually.

In a world full of chaos and non stop movement you need to take time and find quiet moments that are pleasing and fulfilling to you!

If you don’t care of you, you can’t be the best you to everybody else.

There are simple moments and quiet times that can really rejuvenate and refresh you on the inside and out.

# 1 Take a long walk – go out and smell the fresh air, take in some vitamin D and all the beauty nature has to offer.

#2 Have a spa day at home. – Take a mice relaxing bath by candlelight, or give yourself a facial with a mani pedi. Put on some soft music and use this time as a relaxation for you and only you!

#3 Do yoga/meditate – Yoga and meditation is a great stress reliever and great way to stay centered, calm, and relaxed.

#4 Skype or chat with someone whom makes you feel supported – This will be a great way to unwind and feel the love from those around you too.

# 5 Try something fun or relaxing you’ve always wanted to do but haven’t gotten around to yet – This is not only fun, but it opens your eyes to how many wonderful fun activities are out there.

Take time for yourself at least 20 minutes a day and you will notice a tremendous difference in your attitude, work ethic, and life!

Fit Chic

Crockpot Chicken Marinara


This is a Sunday meal that I have regularly in my rotation. It is quick,easy, tastes delicious, and is great left over too.


6 frozen chicken breasts

1 can of italian diced tomatoes

1 jar of marinara (I use rap’s)

1 onion diced

1 red pepper diced

i bag of frozen broccoli florets

2 teaspoons of garlic powder

1 teaspoon of cilantro

1 teaspoon of basil

1/2 teaspoon of thyme

*Top with parmesan cheese if desired …


In a large crockpot combine chicken breasts, diced tomatoes, marinara sauce, onion, broccoili, and red pepper. Then add seasonings and top with parmesan cheese if you are using. Cook on high for 2-4 hours.

You can serve over spinach, diced red potatoes, spaghetti squash.


Fit Chic


A Big Thank You!

cpm 2.0

Today marks a big day in The Fit Chic World! My husband and I have expanded CPMFITness and today is opening day for CPM 2.0!

It has been an exciting process that my husband and I have had in our plans since opening CPM in August 2013,

We feel so blessed to have such a wonderful, supportive, inspiring community backing CPM and Fit Chic each and everyday. You make my days feel important and you make me better each day and for that I thank you.

We could not facilitate our goals and dreams without all of you and we can’t wait to go downtown and help Sioux Falls become the healthiest city in the world!

Thank you for all being a part of the CPM/ Fit Chic Growth!

Can’t wait to see you there!

Fit Chic 

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