Category: Health

4 Reasons to Fire Your Trainer …

When trying to workout it can be information overload ..

What is right? What is Wrong?

How do I know if I am working to my full potential etc ..

Well here are 4 tips to know if you should hire or fire your trainer …

#1 If you lift weights your gonna get big! – Check out my blog on why lifting weights will not make you big it will actually do the opposite!

#2 There’s Only 1 way to do a movement – For example squatting research shows that there is not one “perfect” way to do a squat. There are a lot of elements that go into a squat or even a pushup. We all are built so differently and have different areas of tightness which effects the way we would teach a movement to our clients.

#3 You need to weigh a certain number for your Height –  No one has the ability or right to tell you what a proper weight is. Every body is different. You were not meant to look like anyone else and your body’s proper weight is what makes you feel confident and comfortable. Stop letting a number on the scale have so much power.

#4 Anyone can do “these” workouts – Come check out my class, it’s for all levels.’ We have all heard this line, and then get to the class and have no idea what we are doing and why we are here. As a trainer for 15+ years I think the best way to start something is by “interviewing your gym” first and seeing what it is they are offering and if it is a right fit for you. Then you will know (and hopefully be coached) on what class is or is not right for you!

Happy Friday!

Fit Chic 

 

Top 5 Fit Chic Yoga Poses for Awesome Abs …

Yes abs are made in the kitchen, but they can also be “defined” in your yoga practice!

Here are my favorite yoga poses that create rockstar abs and get you stretched and feeling great in the process.

#1 Boat Pose: This pose strengthens abs, quadriceps, back muscles, and hip flexors. You can  modify the pose by bending the knees or you can hover above the ground, be parallel to the mat, or extend into full boat

#2 High/Low Plank -This pose engages your core and activates front and side abdominal muscles.

#3 One Arm Balance – This pose tests your balance and strengthens your obliques, shoulders, and glutes all in one!

#4 Warrior 3 – With this great balance pose your core has to stay engaged the whole time in order for you stay balanced and stable.

#5 Triangle – My personal favorite pose. This is great for stretching your legs, muscles around the knee, hips, groin, hamstrings, shoulders, spine, and obliques.

Triangle also helps with function in the abdominal organs (aiding in digestion), and relives stress.

Triangle also helps with function in the abdominal organs (aiding in digestion), and relives stress.

 

Now you have the tips to making your abs a priority this spring and the best part you get a good stretch in the process!

Fit Chic 

Top Fit Chic Apps To Download to Keep You Healthy and Happy

Keeping track of your nutrition and health is vital to see where you started, where your going, and a plan to get there.

Here are my top 5 favorite apps to help keep your health a priority!

#1 My Fitness Pal – has one of the largest food databases available in a food tracker, Whether you’re making something at home or eating out, MyFitnessPal can help you log it, and supports a number of popular restaurant menus. As you log your food, you get a complete picture of your diet, not just your overall calorie intake—that includes your sodium intake, your vitamin intake, cholesterol intake, and other nutritional information that can give you a better idea of what you’re eating beyond a simple daily calorie limit. It also has a Huge community which is great for support, recipes, tricks, tips, and motivating success stories.

#2 Meal Logger –  works on your desktop, iPhone, or Android and is super easy. Instead of entering each food and portion size individually, you just snap a picture of your food and upload it to your journal. You can also put a note that corresponds with your picture (i.e. “2 scrambled eggs and sweet potato”). Keeping track of your food literally takes 30 seconds! It also is fun and not so obsessive as some apps out there. You can also add a “Daily Note”, which patients have been using to enter some of the symptoms they had that day, keep track of blood sugar levels, or let me know that they had a stressful day.

#3 Shop well -tells you what’s in the food you’re buying at the grocery store and offers suggestions of new foods to try that fit with your lifestyle.
Simply scan any item in the grocery store and we’ll give you all of the information about that product. Create a profile with your food interests, and we’ll suggest similar products that best match your interests right in the store you’re standing in.

#4 My Diet Coach – helps you find your inner motivation, stay on track, make healthy lifestyle changes, resist food cravings, avoid exercise laziness and other weight loss difficulties by setting goals, tracking progress, good reminders (to drink water, walk, etc), motivation, fun rewards (who doesn’t like rewards) …

Now you have all the tools to make this year the most successful one yet!

Fit Chic 

A Fit Chic Spring/Summer Buns and Guns Challenge …

Spring is in the air which means Summer is right around the corner. Warm Weather, Swimsuits, and Tank Tops all around. No need to dread summer this year as I have created a 30 day Fit Chic “Buns and Guns” workout plan to get you game ready for Summer!

Isolating those muscle groups will put a focus on attacking the two areas that are most common people want to see some results!

Now you will be flaunting those guns, and flexing those buns and feeling great.

30 days is also a really great opportunity to have a goal, keep it simple, and make it effective.

My Fit Chic pro tip is to get up first thing in the morning and rock these workouts!

This will help you feel great during the day, check it off the list, and not allow anything to get in the way!

Fit Chic 

Buns and Guns

Fit Chic’s TGIF Fit Tips …

IT”S FRIDAY!!! Which means “Happy Hours”, weekend get togethers, and dining and drinking out will be options. So what if you could have the weekend fun and still stay on a healthy plan?

Well now you can … Here is some drink options that are lower in calories, carbs, and sugars.

In 5 ounces of red or white wine, you are looking at around 100 calories and 2g of carbohydrates.

1.5 ounces of tequila, rum or vodka has around 104 calories and 0g of carbohydrates.

12 ounces of a light cider beer will land you 120 calories and 10g of carbohydrates.

Maybe you want to live it up a little with a cocktail, but still keep it healthy. So try mixing a cocktail with la croix (or any sparkling water)  or kombucha.

Now that you have the list of low cal cocktails, you can have fun and still stay with in your fitness budget.

Happy Friday!

Fit Chic

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

 

 

 

 

Fit Chic “Hormonal Foods”

Many of my clients that I deal with, female clients in specific are often times eating foods that are not making their hormones happy. Even though it appears “healthy” foods should be beneficial they could be actually doing you more harm than good …

Here are the foods that could be triggering hormone imbalances:

#1 Nightshades – These are veggies such as peppers, onions, tomatoes, eggplant, and potatoes. Although they “appear” healthy they could be causing inflammation in your gut and immune system. A lot of anti-inflammatory diseases are triggered and affected by these types of vegetables. Instead replace it with veggies such as spinach, kale, and sauerkraut, which is great for balancing hormones in the body.

#2 Dairy – We are the only mammal that consumes milk after the age of 2. It can be a big gut irritant, and inflame your joints and tissues causing your hormones to go crazy! So give up dairy for a month and see if you notice any changes in the body … If you are to consume dairy make sure it is grass-fed and or raw so there are no added chemicals.

#3 Soy: I know we are lead to believe that our “Soy Lattes” are a healthy version of a beloved treat. This actually raises estrogen levels in our system and acts as a “growth” hormone. Cancer, weight gain, heavy periods, and anti-inflammatory diseases can be elevated from any soy products. Soy is a genetically modified food which can also lead to hormone imbalances.

#4 Farm Raised Meats – When we go to the store who knew there were “good” meats and “bad” meats to choose from …I myself in the beginning thought meat was meat; this is not the case! In 1999, the European Union’s Scientific Committee for Veterinary Measures Relating to Public Health said in a press release that six commonly used growth hormones had the potential to cause “endocrine, developmental, immunological, neurobiological, immunotoxic, genotoxic and carcinogenic effects,” adding that “even exposure to small levels of residues in meat and meat products carries risks, and no threshold levels can be established for any of the six substances.” So make sure you are buying local, grass-fed, quality meats to keep you and your hormones in balance.

#5 Alcohol – When clients come to me with hormone in balance one of the easiest fix is to remove alcohol from their diet. Regular alcohol use can increase cortisol levels, triggering more belly fat storage and an inability to deal with everyday stressors.

Now you have the tips and tricks you need to keep your hormones in check!

Fit Chic 

Fit Chic Tips to Avoiding Spring Allergies and Flu ….

Spring is in the air and so are allergies, sickness, and flu.

Here are some great tips and tricks to cure Spring “Fever”.

With some good nutrition, quality movement and stretching, and adequate sleep you will dodge the Spring Fever Bullet this year!

http://www.kdlt.com/2017/03/23/fight-illness-fitness/

Fit Chic 

Top 5 Fit Chic Exercises For Total Body Toning

For most of us “Time” is a big contributor on why we can’t get into shape!

What if I showed you some simple and effective exercises that get you a total body workout and not take up your whole day!

Here are my top 5 favorite Total Body Workout Movements:

#1 Burpees – 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. It will be just the workout you need in a time crunch.

Pro Tip: Keep your shoulders over your wrists, and your elbows close to your sides. If you need a rest make sure to do it at the top of the burpee not the bottom!

#2 The Turkish Getup – This exercise is one of the best shoulder stabilizing, ab strengthening exercise out there. Lie flat on your back with your legs straight and hold a kettle bell or dumbbell in your right hand with your arm straight above you. Bend Your  onto your right side and prop yourself up on your right elbow. Simply stand up, while keeping your arm straight and the kettle bell or dumbbell above you at all times. Once standing, reverse the movement to return to the starting position.

Pro Tip: Keep Your Eye on the kettle bell or dumbbell at all times.

 #3 Kettlebell Swings – This little apparatus may seem small but it can do mighty things for your body! Not only will it send your heart rate up up up. Kettlebell  brings definition in the back, the abs, and glutes. A study performed by University of Wisconsin people burned 20.2 calories a minute and their average heart rate was 93%.
Pro Tip: Make Sure you are not feeling any pain in your low back. If you start to feel any tightness make sure you are squeezing your butt at the top of your swing.

#4 Dumbell or Barbell Squat to PressThis movement gets the heart rate really high (for cardiovascular endurance), works your legs, core, and shoulders. This is a great total body workout. It would be a great exercise to do “Tabata Style” for 8 rounds of 20 seconds on 10 seconds of rest. This is one of the best fat burning exercises out there and to top it all off it only takes 4 minutes!

Pro Tip: Make sure you keep your chest up and don’t fall forward. Also make sure you fully extend the dumbbells overhead @ the top.

#5 Handstand Hold – Strengthen the shoulders, improves coordination,  In order to get to the upside down position, and then to keep your balance, you need to use many muscles, not only the upper body. Think of how you get into the handstand: you need to use your legs to rebound, your abs to get to the proper pose, the whole body has to be braced.

Pro Tip: If you are afraid to kick up to a wall or do a free standing handstand, start in a down dog to strengthen the shoulders and then next begin to walk your feet up the wall to your level of comfort. As you get stronger and more comfortable you can walk your feet all the way up!

Now you have the tools and movements you need to get the best total body workout out there!

Fit Chic