Ways Exercise Makes Us Smile ….


We all get a high on life kind of feeling after a workout, but why? I always use an expression when I teach and we are holding difficult poses or movements “Bring a smile to your face it makes everything better”.

It is such a simple statement but resonates a lot of truth. Here are some great examples that explain why working out can really make you live a happy healthier life!

#1 1. It releases happy signals to your brain. 

Dopamine, a chemical that plays a role in happiness, is a neurotransmitter in the brain that’s necessary for feelings of pleasure and happiness.
The best way to increase your brain’s dopamine production is exercise. So run, lift, jump, play and you will become a happier person.

#2 It’s a stress reliever

Not only will working out alleviate stress in your life, it helps you sweat out the days worries, anxieties, and tension. Sweating out the emotional baggage, with exercise will definitely turn that frown upside down.

Also, when you exercise, you’re actually putting yourself through a low-level form of stress by raising your heart rate and triggering a burst of hormonal changes. When you subject yourself to the stress of exercise, your body will eventually get better at handling the rest of life’s stressors.

 3. It reduces anxiety.

If you suffer from anxiety, exercise may be just the cure.

Exercise has been known to show that those who suffer from anxiety, have an immediate mood boost from exercise which leads to long-term relief, similar to the effects from meditation and talk therapy.

So next time you’re feeling anxious, try a hard workout — you’ll feel happier for days on end and sleep much better too.

4. It boosts your confidence.

When you don’t feel good about your body or how you look, it’s easy to become down on yourself and depressed due to low self-esteem. And that can have a negative effect on all areas of your life including your relationships, your career, and your goals and motivation.

But when you start to see the results you are looking for from exercise, you will become a much more positive person to your self. You will now enjoy the way you look and feel empowered.

This will just pour over into other aspects of your life; You will have confidence, have more fun, and even your walk will gain a little swagger. Which will bring a smile to others faces as well as yours. There’s nothing like a boost in confidence to increase overall happiness.

The next time you are feeling down in the dumps, don’t be a couch potato get up and get out for some fun physical activity. You will be a much happier healthier person if you do!

Happy Friday!

Fit Chic

Pumpkin Fudge To Die For …

pumpkin fudge

I am so excited we are entering pumpkin season! I absolutely love pumpkin and everything pumpkin has to offer! I also like that it only comes around this time a year, I think the exclusivity makes me want it even more.

Here is a great easy recipe that is perfect for an afternoon snack or after dinner treat. I hope you enjoy this as much as I did!


1 cup pumpkin puree

1/3 cup coconut butter

1/4 cup coconut oil, melted

1 tsp pure vanilla extract

4 tablespoons of maple syrup (grade B)

1/2 teaspoon cinnamon

1/4 teaspoon ground pumpkin spice

1/8 teaspoon ground cloves

1/8 teaspoon salt


Place coconut butter in a small bowl and microwave until soft.

Line a 8×8 pan with parchment paper.

Then place pumpkin, coconut oil, vanilla, maple syrup. Then top with spices.

Blend till smooth and creamy.

Pour the mixture into the prepared pan. Place the pan in the refrigerator for about an hour or until firm to touch.

Remove and slice into your desired slices.

For leftovers, store in refrigerator for 5-6 days.


Fit Chic




5 Superfoods For a Good Heart…


Nutrition is such a key ingredient to the our overall health and wellness. There are so many wonderful foods that can have a huge impact on how we look, feel, and perform on a daily basis.
Here are a list of super foods that really help to keep that heart pumping efficiently.

#1 Salmon: 

Salmon is rich in omega 3 fatty acids which studies show to help lower the risk of heart disease and arrhythmia.

#2 The Berry Family: 

Blueberries, strawberries, and blackberries are delicious but also have shown to have a 32.5% chance of lowering your risk of a heart attack by lowering your blood pressure.

#3 Dark Chocolate: 

Yes chocolate lovers .. studies show that dark cacao 70% and above (with no soy lecithin and additives) can help reduce the risk of massive heart attacks and strokes. Dark chocolate contains flavonoids called polyphenols, which may help blood pressure, clotting, and inflammation. Now you can feel great while indulging in this delightful treat!

#4 Tomatoes

Tomatoes like sweet potatoes are high in potassium. Tomatoes contain “Lycopene”  a carotenoid that may help get rid of “bad” cholesterol, keep blood vessels open, and lower heart attack risk. Tomatoes are also low in calories and sugar, which keeps on track with a healthy diet.

#5 Broccoli, Spinach, and Kale

Truth be told that “mother does know best” especially when it comes to making you eat your veggies. Green vegetables may give an extra boost to your heart along with many other wonderful benefits. These are high in carotenoids, which act as antioxidants and free your body of potentially harmful compounds. They’re also high in fiber and contain tons of vitamins and minerals. Kale also has some omega-3 fatty acids which like salmon reduce the risk of heart disease.

Now you have a well-balanced diet and know what “go to” foods to eat to help the heart.

Fit Chic


Cauliflower Bacon Risotto …

bacon risotto

We were eating at a very nice restaurant in Minneapolis called Vincent this past weekend.

As I was admiring their menu I came across a recipe for risotto and was intrigued.

So I decided to create my very own version of it and here it is …



2 tablespoons olive oil

2 heads of a cauliflower chopped and steamed
2 Tbsp grass-fed butter
1/2 cup chopped onion
1/2 cup of dry white wine
1/2 cup of almond flour
5 – 6 slices bacon chopped
6 ounces baby bella mushroom sliced thin
1/4 teaspoon kosher salt
1/3 cup of parmesan cheese (shredded)
1 1/2 cups chicken broth
2 cloves of garlic
1 cup of celery finely chopped
1/2 cup of diced sun-dried tomato
Heat a large skillet over medium heat with olive oil. Add onion, garlic, celery, and bacon and cook until bacon is almost crisp and onion is tender.
Stir in mushrooms and 1/4 tsp salt and cook for 5 minutes until mushrooms are tender. Add 1/2 of the wine and stir until liquid is absorbed (about 3-4 minutes)
Add steamed cauliflower and sauté for about 5 minutes then stir in chicken broth and wine stirring until all liquid is absorbed
Have the chicken broth simmering on the stove then add salt, sun-dried tomato, and top with almond flour (you may need to add a little more as a thickening agent).
Stir in cheese and butter and keep simmering until melted.



Happy Anniversary To My Love …

Today marks my 7 year wedding anniversary.  It is so amazing to me how time flies by so fast. I can remember the day like it was yesterday … walking down the aisle to my “I do’s” and make a commitment to the love of my life in front of God, family, and friends to be together as one for the rest of our lives.
We have changed and grown so much over the 7 years. We have shared so many wonderful adventures, stood by each other through some of our most difficult challenges, and cheered each other on through our biggest success’s.
I want to take the opportunity to say THANK YOU!
Thank you for always believing in me more than I could. Thank you for loving me, more than I have loved myself. And thank you for your patience and understanding, when I am sure you wanted to be anything but!
You are the greatest gift, and I am more in love with you each day. I feel honored and privileged to be your wife and I look forward to many wonderful years ahead.
Happy Anniversary my love! I feel so blessed to have our partnership in marriage and business and there is no one I would rather share in this journey with!
I love you.
Fit Chic

50 States 50 Healthy Eats ..


came across this fun article from the Huffington Post. We are all aware of the state bird, state sports teams, etc …

But what about the state’s Super Food?

We know Florida is known for their oranges, and New York likes the “Big Apple” but how about the 48 other states?

Here is a list of all the delicious nutritious treats that each state is known for.

The next time you road trip or are driving through a new state you can try out these yummy super foods!

Happy Friday!

Fit Chic




The Perfect Breakfast Recipe …

paleo pumpkin oatmeal

Oatmeal and cereal I would say is the hardest thing people want to give up from their daily routine. Here is a great recipe to get that delicious oatmeal taste and get the good protein, fat, and carb to get your morning off to a great start!

Paleo Pumpkin Oatmeal


1/2 cup almond meal

3 eggs

1/4 cup full fat coconut milk

1 scoop of whey vanilla or chocolate protein

1/4 cup pure pumpkin

1 tablespoon cinnamon

1/2 tsp pumpkin pie spice

1/2 tsp nutmeg

1/2 tsp vanilla


On the stove top, bring coconut milk to a boil.

Turn down to medium-low heat and add eggs, stirring every couple minutes.

Add pumpkin, almond meal, protein powder, pumpkin, and spices, and continue to stir until eggs are fully cooked.

Top with Top with your favorite toppings (I like using sun butter, banana, banana, and or pecans)! 


Fit Chic

The Top 4 Foods For Your Face …


With the season change so does your skin. The perfect cure to have that baby soft glowing skin we all crave could be right in your kitchen!

#1 Collard Greens – These delicious greens are high in antioxidants and vitamins. They are also rich in chlorophyll, vitamin K, and folate, which promote healthy blood cells and beautiful skin.

#2 Watermelon – This delicious nutritious fruit is also great to help hydrate and helps boost pigmentation. Watermelon contains lycopene which is a great UV protector. It also reduces the redness in your skin from the sun.

#3 Raw Walnuts - Walnuts contain omega-3 essential fatty acids, which helps with skins elasticity so no need to just get plastic surgery just grab a handful of healthy nuts (much cheaper too).

#4 Peppers – Can be the perfect anti-wrinkle formula! Green and yellow peppers contain an ingredient called carotenoids which are great collagen producer to reduce crows feet and wrinkles.

Now you can feel beautiful on the inside and out!

Fit Chic

Fit Chic LA Zucchini Alfredo


Zucchini is in full bloom in our kitchens this season. Here is a fun way to use these green delicious vegetables and turn them into noodles. Growing up I loved Chicken Alfredo and here is a great recipe that reminds me of my youth.


1 Cup Heavy Cream or Coconut Creamer

1/2 cup of almond flour

2 Tbsp grass-fed butter

1 small onion, chopped

2 cloves garlic, minced

6 white mushrooms, sliced

1 cup broccoli, steamed

2 boneless chicken breast (diced and cooked)

2-3 zucchini peeled and julienne

1 tablespoon olive oil

parsley for garnish


In a saucepan combine the olive oil, cream, butter, pepper, garlic, flour, and onion; heat until thickened, whisking the whole time; set aside.

Using a spiralizer make the Squash into noodles.

Add in the cooked chicken, Squash noodles, mushrooms, and broccoli into the sauce.

Lightly boil ingredients in sauce until cooked through. (3-5 minutes)

reduce heat to medium low and let simmer for 10 -15 minutes.

Last add the parmesan cheese and whisk for 1 minute or until cheese is completely mixed.

Serve and top with parsley garnish.


Fit Chic

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Do I need to Eat After My Workout?

eating after wod

These are frequent questions I hear by many of my clients…

Should I eat after a workout?
How long should I wait to eat after my workout?
What should I eat post workout?
How much should I eat etc…

These are all very good questions and here are some very good answers…

1. Should I eat after a workout? 

You should ABSOLUTELY EAT … post workout nutrition is one of the most important meals to  eat! You want to get nutrients to your body as soon as possible so your body can begin to repair the muscles and begin to restore nutrients back into the body.

2. How long should I wait to eat after my workout? 

In a perfect scenario you would eat 15 – 30 minutes after. This gives your body a little time to cool down and relax (especially if the workout is really intense), but don’t wait to long according to the New York Times Well Blog, those first 15 minutes are crucial: “the enzymes that help the body re synthesize muscle glycogen are really most active in that first 15 minutes. The longer we wait to eat something, the longer it takes to recover.”

3. What should I eat post workout? 

You need to consume a protein and a carbohydrate. Eating about 4-8 oz of a lean protein (i.e chicken breast, turkey, pork, or fish) and 40 – 80 grams of carbohydrates (i.e sweet potato, yucca, spaghetti squash, Beets Butternut squash Carrots Plantain Rutabaga, Turnip)

You can also drink a recovery shake like an SFH Recovery drink with coconut water or water. Just remember that is always much more beneficial to eat real foods if you can.

Make sure to avoid fats post workout as it causes the stomach to empty at a slower rate which is counter intuitive to what we want to happen. Save the fat for before your workout.

4. How much should I eat? 

This is different for each individual and their goals depending on their level, volume, and consistency of their training. My suggestion is to start with the ratios above and if you are still feeling really sore, tired, under recovered maybe up the carbohydrate just a bit and same if you are feeling full and sluggish maybe lower the carb and or protein intake.

The more you journal your food the more accurate you can see your results and really hone  in on how you are feeling.

Now you have the tools and knowledge to continue to feel better and better for years to come!

Fit Chic





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