Why Am I Feeling So Fatigued???

Don't Let This Be You This Summer Fit Ones....
Don’t Let This Be You This Summer Fit Ones….

With the hot summer month in full effect… some of us are feeling much more tired and fatigued than usual.

If this is you, here are a few possible explanations as to why, and how to turn that fatigue into feeling fantastic all summer long!

# 1 Dehydration –

With the heat to astronomical temperatures, it is very easy to forget to DRINK WATER! Water is the key ingredient to help flush out the systems toxins and replenish the body with essential vitamins and minerals.  If you are feeling sluggish, light – headed, or abnormally hungry you may just need to drink a nice tall glass of H2O to get you back on track.

#2 Bright Lights Before Bed –

If you are having trouble sleeping or shutting your brain off at night, it could be because you are “energy zapping” yourself. If you are not allowing your body to get some shut-eye in a relaxed state it may be prohibiting you from feeling the best you can. Make sure to turn the television off at least 1 hour before bedtime. Grab a book or do some light stretching with candlelight or dim lights to help you sleep efficiently. A good nights rest will lead to more energy which will help you feel great through out your week.

#3 Over-training

Now that the weather is enjoyable and stays light much later, it is easy to “over train”. Over training can elevate your cortisol levels and keep you wired and unable to sleep and or eat like usual. Especially when it is hot, you have to make sure you really “fuel” your body with adequate hydration, nutrition, and rest. To keep you feeling and looking fantastic all summer long!

#4 Iron and Omega 3 Deficiency –

Iron and Fish Oil really help fuel your body to run like a well-oiled machine. If you are not getting the recommended dose ( for iron at least 18 milligrams per day and here is a fish oil calculator to help find the perfect dose for you). Your body could be in a fatigued state which could be causing anemia, exhaustion, and adrenal burn out.

Now you have the tools you need to stay energetic in these beautiful summer months. Make the most of these cherished days and remember these four rules on a daily basis to keep you on the road to feeling the best you have in years!

Fit Chic

Fit Chic Watermelon Cucumber Salad ..

This is a delicious refreshing salad, that is so easy to make and great to eat on these hot summer days! If you think you don’t like watermelon or cucumber, wait till you try this and your thoughts will change with this killer combo!

Ingredients:

1 cup of diced watermelon

1 cup of diced cucumber

1 tbsp of Thyme Honey Balsamic 

1 Tbsp of olive oil

1 Tbsp of lime juice

1/2 cup of diced red onion

3-4 Tablespoons of minced mint

1 tsp of apple cider vinegar

dash of pepper

Directions: 

In a bowl dice watermelon and cucumber (pour watermelon juice over the cucumbers.

Next add the red onion and mint. Top with olive oil, honey balsamic, lime, apple vinegar, and dash of pepper.

With a large spoon, toss the salad and serve.

Enjoy!

Fit Chic 

 

 

Fit Chic Tips to Get a Good Sweat Quickly…

girlsprint

With our crazy busy lives it is very easy to lose focus on our fitness. We can make excuses as to why we don’t have the time to workout … or we can just block our 10 minutes and give yourself a really good sweat.

If you say you don’t have 10-15 minutes in your day you are lying to yourself! The average american watches (according to the Huffington Post) 4:31 minutes a day, and we spend 100 million minutes a day playing “Angry Birds”. We don’t have to go to the gym for two hours a day in order to get a good workout!

Here are some great tips to help you in a time crunch that will make you feel great and look even better!

#1 Tabata:

This is an interval training exercise from Dr. Tabata 8 rds of 20 seconds of work 10 seconds of rest.

You can do this with many different exercises: Burpees, Situps, squats, and pushups are great fat burning and sculpting exercises.

#2 Jump Rope:

Grab a jump rope and set the timer for 10 minutes and jump. Every minute switch from single jumps, to running, one leg, double unders, etc. Every time your rope stops perform 3 burpees.

#3 YEAH BURPEES! 

The burpee is the overall best total body exercise. You get cardio, core, legs, and arms all in one! Do two minutes of max burpees then rest 30 seconds and repeat this 4 times.

#4 Do Plyometrics:

Plyometrics really get the heart rate up give you a fantastic sweat that will make you feel like you did an hour of work in just 10 minutes!

Create 5 stations and go 2 times through switching after each minute.

1. Tuck Jumps

2. Side to side hops

3. Flutter Kicks

4. Jump Squats

5. Jumping Jacks

Sprints:

Find a hill, and sprint up it for 15 seconds. Take 30 to 45 seconds to recover repeat 10 times. These types of speed intervals are fantastic for burning fat and giving you the booty you desire!

Now you have all the tools to throw your “time excuse” out the window! Just 10 minutes a day can keep the doctor away….

What are some of your favorite exercises or workouts that you do in a time crunch?

Post in the comments below….

Fit Chic

 

 

 

 

Delicious No Bake Nut Butter Protein Bars …

These are really tasty, easy to make, and great for a quick easy snack the whole family will love. You can grab for breakfast, snack, or after dinner treat.

Ingredients:

1/2 cup almond flour

1 scoop of vanilla or chocolate protein powder (I used vanilla but chocolate lovers might want it extra chocolatey)

1 Tbsp flax

1 Tbsp coconut oil

2 Tbsp almond butter or cashew butter

¼ cup small dates

1 tbsp unsweetened shredded coconut

1 tsp vanilla

1 tsp of cinnamon

Chocolate Topping: 

6 Tbsp dark cacao chocolate chips

1 tsp coconut oil

Directions: 

Combine all of the ingredients  in a food processor or blender until it forms to a dough-like consistency

Press the dough into a parchment paper lined 4” x 4” pyrex.

Place the bars in the freezer for ½ hour.

In a small sauce pan, melt the chocolate chips and coconut oil together over medium to low heat stir constantly until melted. Immediately removing from  heat and drizzling over the frozen protein bars.

Place back in the freezer for 15-20 minutes or until chocolate is solid. Cut bars into squares and serve replacing the remainder of the bars (if there are any) back in the freezer.

Enjoy!

Fit Chic 

What’s Collagen and Why Is It So Good For Me?

First off what is collagen and what exactly does it do? 

Collagen is a gelatinous substance found in the connective tissues—our bones, skin, ligaments, and tendons. Collagen is packed with beneficial amino acids and is a complete protein, which is why people often rave about its benefits when it comes to strengthening skin, hair, and nails.

Collagen is also an amazing way to restore gut health. “For the same reasons collagen helps repair and grow muscle tissue, it serves as an excellent nutrient source for rebuilding the rapidly dividing cells that line the interior of the gut.

So How can it help me? 

It can help improve hair, skin, and nails:  Collagen protein is essential to healthy hair, skin and nails, your natural production decreases with age. Increasing collagen intake can  make your skin appear more firm and smooth by renewing and repairing cells. Some studies have also shown that supplemental collagen can actually reverse hair loss in some cases.Many people don’t realize that by adding collagen to your diet can also help in reducing the appearance of cellulite and stretch marks. When skin loses its elasticity and becomes thin, cellulite becomes more obvious. Collagen can help to increase moisture retention, improve elasticity, and helps smooth out that dimpled appearance.

Recover from your workouts: With its gel-like, smooth structure that covers and holds our bones together, collagen allows us to glide and move without pain. Think of ingesting more collagen like greasing a creaky door hinge: It helps your joints move more easily, reduces pain often associated with aging and even reduces the risk of joint deterioration.

Enhance and repair gut health: The biggest digestive benefit of consuming collagen is that it helps form connective tissue

Help with metabolism:  By adding lean muscle mass to your frame and helping with the conversion of essential nutrients. One of glycine’s most important roles is helping form muscle tissue by converting glucose into energy that feeds muscle cells. And remember that retaining muscle mass is crucial as you age, since it helps support posture, bone health and burns more calories than fat

So where and how can you get it?

You can go to your local health food store or order it online here. 

Fit Chic 

 

 

Fit Chic Coconut Raspberry Peach Smoothie

It’s Smoothie season. Nothing is more refreshing on these hot summer days than a cool sweet smoothie. It is so easy, healthy, and satisfies that sweet craving. You can have this for breakfast, lunch, or a mid day snack too. 

Ingredients:
1/2 cup of raspberries (frozen or fresh)
1/2 banana
1 cup of frozen peaches
1 scoop of vanilla protein powder
1/4 cup of unsweetened shredded coconut
1/2 cup of unsweetened vanilla coconut or almond milk
ice
Directions: 
  1. Place all ingredients in a blender
  2. Blend all ingredients until completely smooth.
  3. Pour into two 8-ounce glasses or one 16-ounce cup.
  4. Enjoy!

Fit Chic 

Top 5 Beauty Products for Summer ..

#1 Monat – This Summer Care for Your Hair –  MONAT is naturally and botanically based made to heal every hair type from the inside out making hair more manageable, makes hair grow, keeps color longer! It’s also great for summer because it keeps green out of hair from chlorine and we have UV protectant so hair stays hydrated and color stays brighter!

#2 Nyx 3C Concealer Palette Medium, – This will help with the summer blemish’s and leave you that summer glow you yearn for!

#3 Get Tan While You Shower – Now you can get the tan you want without the “Tan” smell! This is great because it takes no more time out of your daily routine, and works quickly too. In just 3 minutes you will be able to attain the glow and have your hair washed and body clean all at the same time!

#4 Coulour Pop Lipgloss –  This lip gloss is budget friendly and has an amazing variety of colors and textures!

#5 Avene Tinted Compact – If you hate wearing face makeup in the summer but you want a tiny bit of complexion correction, this is just what you need: It’s a water-resistant, lightweight, tinted beauty balm that will give you a glowy, even look.

Here’s To Looking Your Best for the Summer of 2017!

Fit Chic 

Lemon Herb Chicken with Potatoes …

Ingredients: 

3 tbsp of grass-fed butter or ghee

4 tbsp of almond flour

2 cups of coconut or almond milk
1 cup of daiya cheese (vegan cheese) or almond milk cheddar cheese
*optional 1 cup of parmesan cheese
1 1/2 cups of green beans or 1 can of green beans
1.5 lbs. Yukon gold potatoes, very thinly sliced (no thicker than 1/8″)
2 cloves garlic, minced
1 small white onion, peeled and thinly sliced
1.5 lbs. boneless, free range skinless chicken breasts
dash freshly-ground black pepper
1 lemon, thinly sliced and halved (into half coins)
Dash of chopped fresh parsley and fresh thyme
Directions: 
Preheat the oven to 425 F.
In a large saucepan over medium heat, melt the butter. Add the garlic and onion, and cook until softened — 3-5 minutes.
Stirring often, add the flour. Continue to whisk and cook the for 3 minutes before adding the milk, thyme, and oregano. Whisk and cook until the mixture comes to a boil and thickens. Cook for another two minutes, and remove from heat.
In a large bowl, combine the potatoes, chicken cubes, green beans, and cheeses.
Mix well then pour into a large 9×13 casserole dish
Tuck the lemon sliced in along the top and sprinkle pepper, thyme, and parsley then cover with foil, and bake for 35-45 minutes, or until your potatoes are tender. Remove the foil, and broil until the top of the casserole is golden.
Remove from the oven, and let cool for 10 minutes before serving.
Enjoy!
Fit Chic 

Getting Out Of Your Rut …

Feeling-stuck-300x207

Do you ever get stuck in a place that you just can’t seem to get out of?

You wake up just not feeling yourself,

you use your “go to” happy tricks and they are just not getting you out of your funk …

Its ok to not always be OK

You go on Facebook it is a “false reality” people only put what they want you to see not the whole truth. Which can lead us to feel even worse. ( I challenge you to limit your Facebook time and keep it very focused).

I listened to a really good podcast this past week and guest was Dr. Brooke Kalanick. She was talking about how in today’s society we as people (especially women) don’t allow ourselves to say we are “having a bad day” or feeling “over whelmed  or stressed”. We down play it by saying “I should be thankful for what i have”, or “Some people have 4 kids I should be fine with 2” and so on and so fourth. The more we down play our emotions the more they “eat” away at us literally and figuratively.

So It is ok to say we are feeling “off” or overwhelmed we are human but also have tools and tricks to get you out of your rut and feeling like yourself again.

Here are 4 things I do that have really helped me out of “noise” in my head:

1. Mediate

2. Journaling 

3. reading my goals or inspirational quotes or sayings 

4. exercise 

I also have learned that allowing myself to be ok with having 1 morning or being ok with not always be 100% 100% of the time I am able to move on much quicker and get myself back on track.

So Fit Ones what tactics do you use when you are feeling down?

Post in the comments below…

Fit Chic

A Fit Chic Quote to Set Your Weekend Off Right …

dreams

Here is a great quote that I recently saw that I thought was a really good read to keep in your focus often!

It is very easy to get complacent, comfortable, or forget to follow your dreams but keep this in mind every time you make an excuse as to why you are not fulfilling your passion, you are stuck in a rut, or you wish you were in a better place.

You have the power to create your destiny and it will be scary and it will take courage but the reward is far greater than the fear!

What are some of your dreams Fit Ones?

Happy Friday!

Fit Chic