Top 4 Fit Chic Fall Fitness Fashion


With Fall right around the corner, it’s time to clean out the summer trends and “fall” into this seasons fitness “must haves”

Loose fit waist band joggers – There are certain workouts where you don’t want pants so conforming, tight, and binding well lucky for you joggers are so in this fall! Now you will still be a trendsetter and feeling better in your sport!
Crop Tops – Crops will keep you stylish and cool all in one! I am digging the nike crop top dri fit tank. They are loose comfortable and super cute!
Sporty and Supportive Sports Bras – We’re noticing there is a greater demand for high-performance sports bras and tanks, as woman are participating in more high intensity workouts and want to feel secure and look amazing at the same time.
Bold Prints and Patterns: Throw those boring black pants out the window and bring in the color!
Now you will look fit and fashionable all in one!
Fit Chic 

Fit Chic Cake Batter Protein Shake

birthday cake shake

I am loving this HOT summer weather, and what goes better with the heat…. than a cool refreshing shake!

The Best part is this can be the perfect way to start your day, and afternoon snack, or an after dinner treat! All while keeping your health and fitness goals inline!

I know this will be one to get into your current routine!


1 cup Unsweetened Vanilla Almond Milk or full fat coconut milk

1/4 teaspoon vanilla extract

1 scoop of vanilla whey protein powder

2 cups ice cubes


1 cup of  frozen banana pieces


Place all ingredients in the blender and blend until completely mixed throughout.

Top With Whip Cream 

and sprinkle for added color …


Fit Chic 

The Olympics CPM Style ..

Friday was our last Fitness Friday with our beloved anchor Kevin Hurd.

We wanted to give Kevin a Fitness Friday he would not forget, so we decided to put him through the CPM Olympics …

It was a test of wills that consisted of Olympic Weightlifting, Gymnastics Movements, and a All Out 100 meter Sprint!

Kevin did live to tell about it and show it to you all in the video below …

What was your favorite Olympic moment Fit Ones?

Post in the comments below …

Fit Chic 

Create Happiness This Friday!


In order to be happy you have to choose to be happy, you have to plan to be happy, and prepare to be happy then you will find Happiness.

I believe so many of us “expect” happiness and are not wiling to go out and find it.

Do you even know what makes you truly happy? That is the first step to ask yourself the tough question ..

“What is it that makes me truly happy?”

What small habits or choices can I make each day to get me to this “happy” place?

Then I know when I am receiving happiness and when I have veered off track.

You can have happiness you just have to make the choice to go after it!

Happy friday!

Fit Chic

Apple Quinoa Summer Salad

This summer is salad is refreshing, delicious, very healthy and great for lunch and dinners.
1/2 cup quinoa
1 cup vegetable broth
1/3 cup sliced raw almonds
3 cups fresh spinach
1/3 cup dried unsweetened cranberries cranberries
1 gala apple diced
1 teaspoon lemon juice
1 avocado diced
1/4 cup of unsweetened shredded coconut

Cherry Balsamic Dressing 


3 cups cherries halved and pitted

2 cloves of garlic

1 cup balsamic

1/4 cup of honey

Pinch of salt and pepper

1 t. dry mustard

3 cups olive oil


Put cherries, garlic and balsamic in a blender, blend until cherries are very fine. Add rest of ingredients and blend. Store in the refrigerator.

Directions for salad: 
In a small pot combine the quinoa, and vegetable broth. Bring quinoa and broth to a boil. Reduce heat to low, cover and simmer until tender and most of the liquid has been absorbed, about 15 to 20 minutes. Fluff with a fork.
In a large bowl combine spinach, sliced almonds, dried cranberries, and, avocado
Chop up the apple (peel if desired) and toss it with the lemon juice.
Remove the quinoa and allow to completely cool ( you can place in fridge to cool faster)
Add the quinoa to salad and top with cherry balsamic dressing (you can also buy Lucini’s Dressing Too)
Top with unsweetened coconut flakes and serve.
Fit Chic 

Fit Chic Tips To Get Your Kids Eating Out of the Palm of Your Hand (Literally)…

kids eating healthy

If you have picky eaters, this blog is for you!

Making health a priority can sometimes seem impossible. It can feel over whelming, time consuming, and expensive but thankfully with these helpful tips we can turn your picky eater into a healthy eating machine!

#1 Let Your Kids pick out the recipe – You can go to Pinterest, Google, or your favorite cookbook. Pull up a few recipes and let your child participate in choosing what you and the family want for dinner.

#2 Let Them Get their Hands Dirty – Allow them to help you safely prepare the dishes and drinks. This is a team effort, and they’ll be thrilled to eat what you all created together.

#3 The 2 Option Rule – Sometimes just by offering two options kids feel like they are able to “choose” and are more apt to try new healthy snacks and/or foods. For example Offer them a Strawberry Coconut Shake or a Chocolate Banana Shake. Or Carrots with ranch or Apples with Almond Butter. Even just offering them options leads to a more relaxed environment where they don’t feel pressured to eat one thing!

#4 Don’t Make it a Big Deal – Why when we start to change our eating habits for the better, do we feel the need to announce it to the world. If you don’t make it a big deal it usually isn’t. You can teach your children why healthy and nutritious foods are so good for them without making it a huge spectacle. Also, kids typically want to try or eat what you as parents are eating. If you make it a big deal now it can become intimidating and and overwhelming. When in doubt KIS it (Keep it Simple).

#5 Clean out the Crap – If you don’t buy it they won’t eat it! Kids don’t “need” processed sugar around them at all times. That doesn’t mean that they can never have a doughnut or ice cream ever again but use it as a treat or special occasion. Why would you want to feel your kids up with foods that you don’t want to eat. Secondly, in all my years of nutrition counseling I have never seen a kid starve to death!

Now you have the tips and tricks you need to get your kids on the path of healthy happy lifestyles!

Fit Chic

Fit Chic Pancakes with Carmalized Banana’s

carmel banana panckaes

You all know how I LOVE making Sunday Breakfast. My creativity is at a all time high, and I am on a mission to come up with new innovative recipes!

So here is one I would love to share with you …


Carmalized Bananas

2 bananas sliced into 1 inch rounds

4 tablespoons of melted coconut oil

1 tsp of cinnamon

1/4 cup of coconut palm sugar


1 1/2 cup of almond flour

1/2 cup of coconut flour

2 tsp of baking powder

1 1/2 cups of unsweetened vanilla almond milk ( you can use cashew or coconut milk too)

2 eggs

1 scoop of vanilla protein powder ( I like SFH powder)

6 tablespoons of melted grass-fed butter

2 tablespoons of grass-fed butter for greasing

1 tsp of vanilla

Toppings: raw pecan pieces, unsweetened coconut flakes, pure maple syrup, and or dark cacao chocolate chips


Stir flours, baking powder, sugar, and protein powder into a large bowl.

Slowly add the milk. In a separate bowl add the eggs and whisk then pour into flour mixture.

Next add melted butter and vanilla extract and stir until smooth (no lumps) and completely mixed throughout.

Heat a frying pan until hot, at 350° F. Add a little of the remaining unmelted butter to hot griddle. Add a ½ cup pancake batter and let set. When bubbles begin to form flip over. Cook until golden brown on both sides.

Caramelized Bananas Directions: 

For the caramelized bananas, heat a medium sauce pan over low heat and melt coconut oil. Add palm sugar and cinnamon and stir until combined and sugar starts to bubble and dissolve. Lay the bananas into the pan and cook for two minutes on each side.

Serve pancakes with caramelized bananas and top with raw pecan pieces

  1. Place yummy added toppings such as those listed above.



Create the Most Meaningful Life You Can Fit Ones …

gramp sign

Recently my mentor, my father figure, aka my grandpa passed away. He was the first person who has passed away that I was really close with and played a huge role in my life!

When someone of influence passes away in your life, it starts to make you really hone in on your purpose aka “Your Meaning” in life. My grandpa made such an impact on so many in his lifetime, His energy and zest for life was infectious! He always had so many wonderful stories, fun facts, and great lessons to live by.

He lived without fear and made things happen because he believed they could. When reading his obituary so many people made comments on what a huge legacy he left behind and how much impact he made in the time he was here on earth.

i have always been addicted to leaving “my” legacy! Making the most out of each day knowing we don’t know how much time we are going to get here on earth.

Here are a few tips that I learned from my grandpa, from reading from successful people, and figuring out from my own life experience:

  1. Become an avid listener .. It is amazing what you can learn and find out from what other people say. It is even more amazing what you can learn when you follow up with a question instead of an opinion.
  2. Stop Comparing Yourself to Others and Start Living for You! – When you compare yourself to others you stop living for others and not living for what is going to truly make you happy and leave the legacy YOU want to!
  3. Trust Your Intuition and Your Gut  – Don’t let fear or complacency keep you from everything that you want and you deserve to get. I try to do something each day that scares me and makes me feel uncomfortable (in a positive way)
  4. Do Something That Inspires You and Fuels Your Passions – Even if you don’t think it’s going to lead to anything in the beginning or maybe you are scared to try something do it anyway … Your passion dosen’t have to be your money maker it can be a stress reliever, a way to inspire and teach others, or leave a mark in your community and fuel your soul all in one.
  5. STOP the Guilt Trips – Stop finding ways to affirm that you’re not enough. What you say to yourself daily is detrimental to your overall health. Stop bad mouthing yourself or having a negative attitude! You can find positivity in every situation.

Live the greatest life you can, and let each day be filled with passion and joy!

Fit Chic

Fit Chic Fair Foods …

Continuing the Fair Food Theme yesterday … Fit Chic and KDLT have teamed up to bring you some delicious Fair Foods that are nutritious and delicious.

There are tons of fun recipes:

Coconut Cashews

Fried Pickles (in case you missed out yesterday) 

Chicken Apple Brats 

Homemade Caramel Apples 

Now you can have fun at the Fair and in fact if you live in or around Sioux Falls you can have fun at the Sioux Empire Fair 

Happy Friday!

Fit Chic 

A Fit Chic Fair Food That Will Make You Smile


This week we have our local fair and when you see the food that is being offered it is less to be desired where are health and wellness is concerned. So have no fear .. Fit Chic is here ..

Here is a great recipe to give you the pleasure of being at the fair without the pain afterwards.

Fried Pickles
  1. 5 ounces sliced dill pickles
  2. 1/4 packed cup almond meal
  3. 1/4 cup coconut flour
  4. 1/2 teaspoon garlic powder
  5. 1/2 teaspoon onion powder
  6. 1/4 teaspoon salt
  7. 1/4 teaspoon pepper
  8. 1/4 teaspoon cayenne pepper
  9. 1/4 cup water
  1. Mix together all ingredients except for the pickles and coconut oil. If the batter seems too thick add a touch more water.
  2. Heat a few tablespoons of coconut oil over medium high heat.
  3. Dip a pickle into the batter making sure you get some on both sides and add it to the pan. Repeat with a few more pickles making sure not to overcrowd the pan. Fry pickles about 30 seconds per side until they’re crisp and golden brown. They don’t take too long so keep an eye on them. Remove and drain on paper towels.
  4. Repeat with remaining pickles.


Fit Chic