Category: Health

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!

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

Spring is in the Air Fit Ones ….


Spring is officially here! While just the sound of that makes me smile knowing that warm nights, lake visits, and sun are near it also brings many wonderful health benefits as well.

When spring hits, it’s hard to feel down in the dumps. Add longer days and the return of sundresses. The good news is that all the things we love about spring are surprisingly good for us, too, so with a big smile on your face, pack up your winter gadgets and trade it in for the bikes, BBQ’s, and bathing suites.

Farmers Markets are Back! 
this is the time of year where fruits and veggies are in their prime!
Daylight is turned back On: With more light becomes more vitamin D allowing sun to help you be more active outside which helps with depression, bone and muscle health, and overall illness prevention.
Clean out the Clutter: 
Now is the perfect time to come out with the old and in with the new; Get a fresh start by deep cleaning your home, office, car, garage, closets, etc .. This will help you stay free of pesky colds and avoid allergy season all together. For a bonus it will also keep you active and burning some calories too.
No more winter skin.The cold harsh weather is gone which can be very detrimental to our hair and skin.  Spring is the best season for our skin and hair because it is sunny but not yet humid and really helps  and harsh winds that wreak havoc on your skin and hair
Spring is in the Air and I couldn’t be Happier!
Fit Chic 

A Fit Chic St Patrick’s Day …

shamrock shake

Celebration is fun, and I think a lot of people don’t think you can be “healthy” and have a good time .. Well I am writing to show you how you can actually have a great time, get a workout in, have some family time, and a ton of fun all in one this St Patricks Day!

ST Patrick’s Day Itinerary:

9 am – Start with a fun St Patrick’s Day Run in our Downtown area. We are running  with friends and members from the gym.

10:45 am – Get to teach a fun yoga class @ CPMFITness 

Noon: : Make a video on fun st patty’s day snacks that are nutritious and delicious …

2pm: Prep some Shepards Pie and Corn Beef and Cabbage and of course Shamrock Shake!

3-6 pm Church rehearsal and sing in church

7 pm – Eat a Scrumptious St Patty’s Day Meal

8 pm – To whenever we want to stop having fun – Go Out with Friends and celebrate with some fun festive beverages, a live band, and fun had by all!

So who says you can’t have it all?

Happy St Patrick’s Day Fit Ones …

Fit Chic 


Top 5 Fit Chic Ways to Toughen Up …


Do you ever feel like you get bossed around, or want to say no but continue to say yes to things that do not serve you? If this is you, then reading this blog will give you some great tips to toughen up and feel more empowered than you ever have before!

#1 Do Something Out of Your Comfort Zone Everyday: Whether they’re working on something internal or external striving to reach your full potential can be scary and intimidating. Here is a great blog post to go hand and hand with this statement.  mentally strong people constantly challenge themselves to become better. They have clearly defined objects and they are persistent and tenacious to go after what it is we want.

#2 They Are Positive on the Regular: Mentally strong people aren’t immune to self-doubt and catastrophic predictions. But they don’t allow those thoughts to overpower them. They reframe their negative thoughts into more realistic statements. they focus on what they CAN control over what they cannot!

#3 Always Accept Fault: Successful Tough Minded people are not afraid to take the blame and change in order to make themselves better; not to prove a point, or feel better about themselves.

#4 They Stay True to Who They Are: Even if it means hurting peoples feelings or not being liked they stay tried and true to who they are. They keep their priorities and decisions in line with their values, and don’t want to settle for anything else.

#5 They Continue to Grow and Learn: Mentally strong people are more concerned with gaining more knowledge in life and particularily in their field of expertise.   rather than showing them off. They are willing to do things where they might fail and they keep practicing to improve.

Now you have the tools to get the mental strength you need to stay strong, proud, and committed to who you are and what you are here to do!

Fit Chic