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.
There is a reason people at the top, are at the top! It didn’t just happen over night. They were not rubbing a genie out of a bottle, nor where they just “blessed”. They have created habits in their daily lives that have paved the way for their success.
We can all be successful, we can all be anything we want to in life. We just have to create habits each day that create an environment for success.
Here are 10 tips for success:
1. They Put Their Health First – Being active (especially in the morning) is a great way to get your endorphins released, the brain and the body moving, and get your day off to a fabulous start.
2. They Don’t want to be perfect – If we waste time trying to be perfect at everything we will lose site on opportunity. Instead, move forward and even if you make a mistake it might help steer you in the right direction. Forward movement = one step closer to your goal.
3. They know when to say no – Time is Valuable, especially your time! Saying yes is easy saying no is difficult but effective. When you say the magic word “no” it creates more time and opportunity for you to fulfill you purpose and your goals and unload clutter.
4. They go with their gut – Trust your instincts! If you don’t feel comfortable with a decision don’t do it. If you have an idea that everyone else says is crazy go with it! I heard a great phrase recently “The crazier people believe I am the more I know I am on the right path”.
5. They know how much their worth - Do you know that saying “time is valuable”? Well it is, and if you don’t know what your time is worth how are you ever supposed to get to your goals? Its easy just work backwards if you make a $100,000 divide by 50 weeks and then divide by 40 hours = $50 per hour. Once you put value to your time it also makes #4 a lot easier.
6. They focus on their strengths not weaknesses – Why would you choose to focus on what you are not good at? Instead, hire people who are passionate about the roles that you don’t want to play, so that you can focus on your strengths and accomplish worthwhile activities.
7. They embrace failure and learn from it –
Have you heard the phrase “Failure is the opportunity to reach our greatest success”. Here is a list of famous failures
Read the article and embrace failure, don’t fear it.
8. They are avid learners - Be addicted to growth the more we are a student of the game the more learn from life, experiences, and other people. We can always learn and grow, no matter our age, background, or current position!
9. They know how and whom to delegate to - This is one I struggle with greatly and I am currently really working on. The more that we delegate tasks the more we allow for the people around us to step up to the plate and fulfill their goals and passions as well. We also create more time for what will truly make you successful.
Recently I heard a week of Pastor Joel Osteen’s
schedule. Joel realized he needed to delegate and the most important task for him was his sunday sermons. He then worked backwards and began to delegate all tasks that would not help him facilitate his #1 priority. This was eye-opening to me and a very simple and very effective way to create success for you and your employees.
10. They are grateful for today and know what the future holds -
The great John Maxwell
once said in order to move forward you have to embrace the place you are in today. It is great to have focus on the future, but if you don’t live in the “now” and live in regret of yesterday or anticipation of tomorrow, you miss the many joys and opportunities of today.
Make these tips daily rituals and see all the wonderful opportunities that lie ahead for you!
Take 20 Minutes out of your day to feel refreshed and rejuvenated!
We all fear the dreaded 4 O’clock lull, or full force with no breaks that all of a sudden we hit a wall and can’t get up. Or we just continue to push and push until we literally deplete our adrenal glands or get to the point of chronic fatigue.
Here are some great tips and tricks to give you that extra pep in your step and stay feeling good consistently.
#1 Get Moving – Go for a 30 minute walk or run. Do 150 situps, 100 squats, and 50 pushups. This will take you less than 10 minutes but will give you that recharge you need to get you through the rest of your day!
#2 Get a Quick Cat Nap : Experts say your body should sleep two times within a 24 hour period. Try to sneak in a 15 to 20 minute nap. This will help reduce stress and replenish your body and brain.
#3 Grab a Caffeine Jolt: If you want to give your body a healthy version of the “5 hour Energy Drink” then make yourself a “Bullet Proof” Coffee. The recipe for Bulletproof Coffee is carefully designed to help promote brain function, end hunger, turn off cravings, and boost energy levels.
Now you have some good ideas the next time you start to feel like the lull is taking over!
One of my good friends is obsessed with dried mango, but didn’t approve of how much sugar was in the packaged stuff. Here is a great recipe that you can “treat” yourself to and feel good about it!
Ingredients: 2 ripe mangoes
1 tablespoon of lemon juice
1 teaspoon of honey
*for added taste top mango with unsweetened coconut flakes
Preheat oven to 185ºF or as low as your oven will go. Place a silicone mat on a baking sheet.
Wash both mangoes, and use a peeler to remove the skin.
Cut into thin slices and top with lemon and honey and place them on the Silpat.
Put the mango in the oven, and bake for 2 to 3 hours, flipping them over every 30 minutes or until they’re dry. Avoid cooking too long or your dried slices will turn into mango chips.
Many of my readers, friends, followers etc .. know I really enjoy a nice glass of Vino!
I love the experience, the taste, matching it with the perfect meal. You don’t have to be a wine connoisseur or go broke to really enjoy wine.
In fact there are many delicious wines from many different regions that when put up against higher end wines, win taste tests over and over again.
Not only does wine have some really great benefits to our health it is great to enjoy with friends, give as gifts, and delicious to cook with.
Here are my favorite wines that are under $10
1. HandCraft Chardonnay: Floral and honey aromatics with soft hints of lemon zest, green apple and toasty oak. Then savor a sip as you taste bright citrus, peach, honey, pear and creamy marshmallow flavors.
2. Mark West Pinot Noir: A nice light red wine containing generous flavors of cherries, red berries, dark fruit, and a hint of baking spices. The soft finish is silky smooth and gentle.
3. Charles Shaw Pinot Grigio: This is a very light and crisp white wine perfect for summer. It contains bright, fresh, lively nose, sort of citrus-dominated, grapefruit, lemon, lime. It also only costs $2.49 a bottle; inexpensive and good = a match made in heaven.
4.19 Crimes Red Blend: This is my husbands personal favorite. It is a great bottle to give as a gift and also takes like a fine red wine.With a blend of Shiraz, Sangiovese, and Grenache offers light-weight cherry and floral aromas and flavors on a polished frame.
5. Freixenet Brut: Nicknamed “Black Bottle Bubbly.” It is the #1 imported sparkling wine in the world, crisp and creamy Cordon Negro Brut’s delicate bubbles make this the ideal wine for any occasion. Freixenet has a blend of apple, ripe pear and bright citrus flavors combine with a long finish and an exciting touch of ginger.
These are some of my favs .. What are some of your favorites Fit Ones?
Post in the comments below …