Category: Health

Fit Chic Tips for Shoulders …


Last week I gave you some great tips for those hips, and now that your hips are feeling great it’s time to work on the shoulders.

For people who sit a long time at work, the shoulders  and rotators become tight, and can cause weakness. This combination negatively affects our posture and can cause neck issues too. With Proper shoulder stretches you can maintain proper posture, and the stability in our backs (low back especially). Here are some great stretches to take with you anywhere you go so you can feel great and your posture will look even better!

#1 Down Dog – Down Dog helps lengthen and stretch your hamstrings, shoulders, and hips. Also it opens up the mid and low back which tend to get tight especially on longer runs. Lift your hip bones straight toward the ceiling and push your heels into the ground for the best overall stretch.

#2 Criss Cross – Lie facedown on stomach. Lift torso and thread right arm underneath left at shoulder height, about a 90-degree angle away from body. Reach left arm the opposite direction (again, about 90-degree angle away from torso). Hook chin over shoulders. Walk fingers away from one another to lengthen arms and breathe here for 5 deep breaths. Repeat on other side.

#3 Thread the Needle: Begin on all fours. Reach right arm underneath body, allowing right shoulder and temple to release to the ground. Allow left hand to stay where it is, or crawl it a bit to the right over to your head. Stay here for 5 deep breaths. Repeat on other side.

#4 Door Frame Stretch: Stand a few steps in front of a doorway. Raise one of your arms and reach back until you are grasping the doorway frame with your thumb facing up. Your arm should be above your head. Turn your body away from your outstretched arm until you feel a gentle stretch in your shoulder. Hold the stretch for at least 30 seconds and repeat with the other arm.

#5 Shoulder Extension Stretch – Sit down on the floor and place your arms behind you. With your palms down and pinky fingers touching, lower your shoulders as close to the ground as possible. This stretch is great for shoulder extension and range of motion. As a result of lack of shoulder mobility from desks, pronation, amongst other things we as a society have tight muscles, and overused under mobilized shoulders. To help resolve these issues, do this drill and it will improve your posture and prep your shoulders to feel good all day everyday!

Now you will have the tips and tricks to have happy mobile shoulders!

Fit Chic 

Fit Chic Says …”A Community That Plays Together Stays Together” ….

sweatsuit party

This past weekend we had our first CPM Chrismtas Sweatsuit Bowling Party. It was a wonderful event with lots of laughs, fun, and relationship building. As I looked at the room It was so nice to see people who work so hard day in and day out, talk, laugh and lighten up for an evening!

The next morning my husband Chris and I looked at pictures and video reminiscing about all the fun that was had and it made me think of how important “Fun” is to our lives! I have written an community that plays together stays together, but it goes even further than this. I would even go as far to say a community that does this is actually happier and healthier overall! Play produces energy, support, and comradory that carries over into your relationships in the gym.

Chris and my goal at the gym is to create an environment where it feels like recess for those 45 to 60 minutes of class taught. Yes, we get down to business and shed some blood sweat and tears but in the end we leave feeling accomplished and having fun all in one! If there’s no “play time” or it’s not fun how are we supposed to stay motivated or excited to show up?

We all live with stresses of an always on the go lifestyle; playing together and having fun is one area which tends to get the cut first. Instead of cutting out fun think of it as creating more success and actually making other areas of our life much easier to manage. So I challenge you Fit Ones to add more “Play” to your life. This one simple area of life that can create incredible benefits for you in so many aspects of your life!

Fit Chic 

Fun Snacks to Get You Through the Weekend …

banana bites

Most Clients I talk to say they are great during the week, but the weekend is where they tend to fall apart. I am a big snacker and if I have the right snacks on hand I make the right choices! So here are some great snacks to keep on hand especially when you get those sweet/salty treat cravings …

Banana Almond Butter Bites : This is the perfect after school snack, in a pinch snack, and sweet and savory treat.

Jacksons Honest Chips: For all of you “salt” cravers this is the perfect treat for you!

Evolution Greens Shake: This is refreshing, easy to grab on the go, and tastes great all in one!

Espresso Protein Balls: These are great to take to the movies, on car trips, or just a sweet simple snack the whole family will love ..

Now go out and make this weekend a tasty and beneficial one!

Happy Friday!

Fit Chic 


Fit Chic Top Tips for Your Hips …

For people who sit a long time at work, the hip flexors and rotators become tight, and the glutes become weak. This combination negatively affects our ability to walk, maintain proper posture, and the stability in our backs (low back especially). Here are some great stretches to take with you anywhere you go. Now go “Get Hippie With It!

1. Pigeon – One of the most effective hip openers because you can focus on one hip at a time. This pose also helps to relieve stress, fatigue, and anxiety.



2. Lizard – The hips can become extremely tight just from sitting. This stretch targets that area as well as the outer hips to make you feel better throughout your day.


3, Frog Pose – From a standing position, squat down and lower your hips toward the floor while keeping both feet connected to the ground. Separate your knees wider than your torso so that your elbows are to the inside of your knees. Bring your hands together in a prayer position. At first, you can turn your heals inward and your toes out and widen your stance as needed. As you become more flexible, turn your toes inward (feet parallel to one another) and begin to inch your feet closer together. Distribute more weight towards the outer edges of your feet so that you do not collapse into your arches. As you lower your hips toward the ground, continue lengthen your spine and pull your shoulders back. Hold for at least 30 seconds and breathe deeply. To release, straighten your legs and come to a standing position, or a Standing Forward Bend.

frog pose

4. Thread the Needle – If you have really tight hips and find pigeon difficult to get in and out of this is a great alternative.

thread the needle

5. Runners Lunge – Start with your right leg forward with knee over ankle and left knee on ground with top of your foot flat on the mat. Slowly lift torso and rest hands lightly on right thigh. Lean hips forward slightly. Hold here, or for a deeper stretch, raise arms overhead, biceps by ears. Hold for at least 30 seconds, then repeat on opposite side.

runners lunge


Happy Hips!

Fit Chic 

Fit Chic Top 5 Foods for Your Face …


Are you constantly breaking out?

Have blotchy, oily skin?

One of the number one reasons we are getting acne is lack of hydration. If you feel you are drinking plenty of water it could be your diet that’s causing those unnecessary breakouts.

Here are the top 4 foods that could be triggering those blotchy spots:

#1 Ditch the Refined sugars- Sugar and Spice Doesn’t make everything nice when it comes to your face .. Sugars (especially refined sugars) block your pores and cause inflammation and hormonal overdrive which makes your skin cry for help! Trade the sugars for fibers which are great for your face!

#2 Trade the coffee for tea – Coffee stresses out your body. High doses of acidic caffeine activates your sympathetic nervous system — or stress hormones — according to nutritionist Paula Simpson. It triggers that fight-or-flight response, firing up your adrenal glands, thus pumping out excess stress hormones, called catecholamines. This is bad news for your skin, especially if you’re acne-prone.

#3 Eliminate the Dairy in your Diet – Bad News “Dairy Doesn’t do a Complexion Good” It actually can have the reverse effects. 

#4 Get Rid of Gluten – Wheat causes inflammation, and to get rid of acne, you want to reduce inflammation in your body. You could eat an bagel and unknowingly consume three big triggers: dairy, soy, and sugar Which will not lead to clearing those unwanted red spots …

Fit Chic 

Fit Chic Top Mind Body Habits for 2017 …


With these simple additions to your life, you will be sure to make this 2017 your best year yet!

#1 Meditation: Clearing your mind will open up a whole new world for “Calm”, stress-free behaviors. It also helps with sleep, overall health, emotional stability, and overall happiness in life! 

#2 Stretch for Longevity: Stretching and Stretch classes like yoga, pilates, flexibility and mobility, and movement classes all help increase your flexibility, improve your performance, decreases risk of injury, and increases the blood flow to your muscles. It also helps you to feel even better during your workouts with reduction in soreness, injury prevention, and stress in joints.

#3 Gratitude Journal: According to a study by researchers from the University of Minnesota and the University of Florida, having participants write down a list of positive events at the close of a day — and why the events made them happy — lowered their self-reported stress levels and gave them a greater sense of calm at night. I personally have one and I have felt so much peace and have really broadened my perspective on all the wonderful things in the world I have to be thankful for. I have a routine I do every morning; everyday my alarm goes off, the first thing I do when I hop out of bed is quickly think of one thing I am thankful for. This simple tip has changed the way I view each day and made it a positive from the start!

#4 Living Healthy at Work: With stand up desks, walking meetings, healthy vending machines, nap areas, etc ,,,, You spend the majority of your day at your job healthy workers are among the happiest and most productive at their jobs. Numerous studies have shown that employees in better overall health exhibit high performance and efficiency levels, leading to a greater work performance.

Fit Chic 

Healthy Alternatives To Your Morning Cup of Joe …


As the New Year is officially here  … it is very common for people to want to change up their morning routine and ditch the coffee for some healthier alternatives.

So what can you have that will make you just as excited to jump out of bed, but will maybe be even more beneficial to your overall health and wellness.

“teas” provide a balanced and clean source of energy while offering something new to your daily beverage routine. Rotate a cup in and bring forth your inner warrior before your day begins.

In addition to steeping these leaves and enjoying them plain or with your sweetener of choice, here are a few recipes that can add some flavor and variety in your cup. In all recipes, you can swap the yerba mate for guayusa or vice versa:

#1 Lemon Water – Coffee drinks offer an instant jolt of energy, but you may find yourself feeling sluggish and/or jittery as the caffeine wears off. One of the best waker-upper is water with lemon zest and lemon juice. Now you feel hydrated and energized all in one!

#2 Tea – Most work places will have this available for you already. Teas come in a myriad of forms and blends and can be drunk hot or cold. There is a vast array of options with tea, but for the most caffeine go for black, green, or Oolong selection. Many teas are a well-known source of antioxidants, B vitamins, and minerals.

#3 Green juice – Introduce more greens into your diet with a fresh veggie and fruit smoothie. Experiment with different combinations of your favorites, like spinach, kale, mango, blueberries, and bananas, then put your blender to work. A chilled smoothie in the morning is a quick way to wake up! “

#4 Kombucha – Kombucha is a wonderful probitotic and it tastes great when you combine it with black or green tea. Then you can get the tea benefits and the natural gut healer all in one! Here are some great benefits of Kombucha: treating memory loss, regulating bowel movements, healing the gut, and helping with high blood pressure,

#5 Coconut Water – Tea and coconut water are two of the healthier drinks on the market and they are huge buzz words this 2017. Coconut water is a clear, milky liquid that comes from green, young coconuts. Coconut water is naturally sweet, contains bioactive enzymes and is full of electrolytes, this is also a good replacement for sugary sports drinks.

So Keep that pep in your step without the side effects of coffee …

Fit Chic 

Fit Chic Fitness Trends for 2017


2017 is here, and one of the most common buzz words …. “Fit” for the New Year …

“What is going to get me the most success and be most beneficial for my body overall”?

Here are my top picks for Fitness Trends in 2017:

#1 Mixed Format Classes: Think of a class like “Fit and Flow” Combining fitness movements intertwined with yoga vinyasa flow. This class gives you the best of both worlds. these mixed format classes will be huge in the coming year because they prevent overuse increase flexibility, and make it fun interesting and effective all in one!
#2 At Home Subscriptions:  Companies like Peloton BikesDaily Burn, YogaGlo to name a few are making it much more attainable for people without gym memberships to be just as effective at home!
#3 Stretching for Sport: We all know the importance of mobility and stretching, but most of us don’t do our do diligence to actually take the professional approach to doing it. Gyms are now opening all over the world specializing in stretching for a sport, for your sport, and for overall wellness. Gyms such as AwakenStretchlabCPMFITness Yoga. give you a chance to build strength thru flexibility, mobility, and restore and renew the body. 
# 4 One on One Specialized Training: Training for your specific needs, sport, or activity. Boutique or specialized gyms and personal training are places you will be seeing much more of this in 2017. If you are training for a triathlon, or biking event studios like flywheel or soul cycle are great. If you are wanting to work on an endurance event like a marathon, 5k, or 1/2 .. Endurance Try out a Crossfit Endurance Based Gym … Want to train for your ballerina within try out a Barre Class ..
Now you can enjoy your sport, get better at it, and stay fit all in one!
#5 Worksite Health Incentives: Now your companies are promoting health in the workplace and giving you incentives if you do! Companies are beginning to realize that a healthy employee is a happy, more productive employee—and that creating programs and services that promote positive behaviors like working out, quitting smoking, and losing weight ultimately controls rising health care costs.
Now you have the ins… of what’s in for 2017!
Fit Chic 

Top 5 Healthy Habits for the New Year …


With the New Year approaching, Resolutions, Effective Workout Routines, and healthy eating habits are on the brain. With another year approaching information on “New Year’s Must Do’s” are on overload!

So what can you do Fit Ones to make this your best year yet?

Here are my top 5 tips to develop a healthy happy life in 2017!

  1. Drink More Water – You need to stay hydrated all day every day, not just when it’s hot outside or you’re sweating it out at the gym. “When it’s cold we forget that,” Baumrind says. “Focus on making sure you’re drinking enough water” by employing tricks like keeping a water bottle at your desk or using an app to track how much you’re drinking. If you drink lots of sugary drinks, try swapping them for unsweetened seltzer water (if the bubbles are what you crave) or fruit-infused water
  2. Workout in the am – It is very easy to let excuses, time, other tasks get in the way of your workouts and your overall success. We can have the best “intentions” to workout out, but life just seems to keep getting in the way. Your morning is the key to success; it can be a routine that sets your day off to great start and it can start your day off to not so great too. I have never been a morning person, but I have made my morning ritual such a habit that now the “know” of how good I will feel over weighs the un-want to get up. I wake up around the same time everyday. I might vary an hour or so depending on what time I go to bed. This keeps your body in a routine making it much easier to get up in the am. Set your workout clothes on your alarm .. Now you have to pick them up, making it much easier for you once they are in your hand to put them on!
  3. Create a routine thats effective and manageable – Here are some great tips and tricks from a previous blog I posted to making routine effective, manageable and fun all in one.
  4. Finding More Effective Ways to Manage Stress –  stress eating is a bad habit for so many people. By finding other ways to cope with stress, you’ll slowly stop turning to food for comfort. Whether it’s reading a good book, getting a manicure, cooking, going for a run, or whatever else helps you blow off some steam and regroup, find something that helps you unload your stress other than food.
  5. Pre Planning Everything – I plan my meals on saturday afternoon and then make at least two to three meals on Sunday so I know that until Wednesday or Thursday I won’t have to worry about food. I can’t begin to express the stress that is involved with what to make, how to make, and when to make food … This is a professional approach that will make you very successful in your nutrition and other aspects of planning in your life. I also look at my week ahead and pre-plan all my workouts and sign in to my classes, so I have committed and will not back out!

Make this upcoming year your best one yet!!

Fit Chic 

Tips and Tricks to Curb Those Holiday Cravings ..


This time of year, it can be all too easy to give in to those constant sweet treats—especially when there are mounds of cookies, popcorn, and chocolate decadence everywhere you turn.

Cookie lovers: Cashew Cookie Larabars are delicious and nutritious ..

Salty Treat Lovers: Try Honest Jackson Chips .. These are tasty, healthy, and give you just the fix you need to crave your salty popcorn cravings!

Chocolate Lovers: No need to avoid the chocolate we all so desire .. just choose your chocolates wisely so they actually benefit you!

Here is the link to some Brands that are my favorite recommendations!

Make this Holiday Season your healthiest yet happiest one yet!!

Fit Chic