Category: Health

How to Stay “Fit” For the Holidays …


My husband Chris and I  teamed up with KDLT to bring you some helpful tips and tricks to be the healthiest and happiest you can be this holiday season. Now you won’t have to start the year off with “weigthloss” as your New Year’s Goal! The best way to stay on track is keep yourself on a plan, maybe not make it about you, and hit goals that you know you can hit!

The average person gains about albs during the holiday season, and to make matters worse they don’t typically lose that weight in the New Year!

So grab a workout Buddy to be active with each day, gain “Zero Pounds“, and Workout for a “Cause” to make 2017 your most successful year yet!

Happy Friday!

Fit Chic 

Life Enhancing Reasons to Eat Good Nutritious Foods ..


Life Enhancing Reasons to Eat

Fish has a reputation for being low calorie, high protein “brain food,” thanks to the long strands of polyunsaturated essential omega-3 fatty acids (popularly referred to as “omega-3s”) found in fish oil.

The human body can’t naturally produce omega-3, but yet they’re needed for a healthy body, inside and out. Although the link between omega-3 and heart health has long been known, several new studies present even more evidence that fish high in fatty acids is essential for total-body wellness.

The good news is if you’re not a fish fan, most new research indicates that eating fish only once or twice a week can be enough to reap the benefits. Meanwhile, the National Institute of Health recommends that people consume at least 2 percent of their total daily calories as omega-3 fatty acids, which equals about 4 grams per day. One four-ounce piece of salmon (one of the highest natural sources of omega-3s) contains about 1.5 grams of the fatty acid. Other fish, such as tuna, sardines, and halibut, also contains high levels. If you don’t eat animal products or have trouble fitting fish into your diet, you can get your daily recommended amount of fatty acids through omega-3 DHA/fish oil supplements.

Although new data from Consumer Reports suggests that more Americans are buying omega-3 supplements than ever before, the doctor-recommended way to consume the health benefits of fish is still by eating the real thing. If the heart-health-boosting, waist-slimming properties weren’t reasons enough to eat more fish, here are seven more ways adding a dose of fish to your diet can improve your health.

Prevent Heart Disease: A Danish study of 49,000 women that was published Monday in Hypertension: Journal of the American Heart Association found that women who ate little to no fish had 50 percent more heart problems than those who ate fish at least once per week.Additionally, researchers found that women who rarely ate fish had a three-fold higher disease risk than those who ate it often. Other research has found that eating fish high in omega-3s can slash blood fat levels, which can contribute to a lower heart-disease risk.

Reduce Alzheimer’s Risk: Eating fish as little as once a week can help preserve gray-matter neurons — the part of the brain linked to memory and cognition — according to a new study presented last month at the Radiological Society of North America’s annual meeting. Researchers found that people who eat baked or broiled — but not fried — fish had larger brains and larger cells in the areas of the brain responsible for memory and learning. Scientists believe the larger brain volume can help lower the risk of cognitive decline and Alzheimer’s disease.

Improve Skin and Hair: One of the biggest drawbacks to a low-fat diet is you often deprive your skin and hair of the healthy fat it needs, leaving it dull and dry. The omega-3s in fish are exactly the type of healthy fat to eat to keep your skin looking nourished and your hair shiny. Research has also linked fish and omega-3 consumption to treatment of skin conditions such as psoriasis.

Ease Depression: Several studies have found that when taken along with prescription antidepressant medications, the omega-3s in fish are more effective at treating depression that just prescription medication alone. One study of 52 pregnant women found that taking a 300 mg capsule of omega-3s during pregnancy significantly reduced the women’s risk of postpartum depression.

Boost Brain Development: The EFA omega-3 found in salmon and other nutrient-rich fish are essential nutrients for children because they contribute to brain development. Some studies have even found that omega-3 consumption can help soothe symptoms of ADHD. Experts recommend, however, that parents ask their pediatrician before introducing supplements to a child’s diet.

Dose of Vitamin D: Saltwater fish is a sun-less source of vitamin D, which scientists say can help ward off disease, promote bone health, and with the help of the omega-3s in fish, ward off cognitive decline. Just one three-ounce serving of salmon contains 75 percent of your daily recommended amount of the vitamin.

Fit Chics 

Fit Chic’s Top 5 Ways to Stay on Track This Turkey Day …


It is the infamous day where we gather around the table with family and friends and partake in some delicious delicacies. We then watch football, go to movies, play games, etc… all while usually consuming more yummy treats … By the time you hit the pillow you feel like one big stuffed turkey!

Here are 5 simple tips to stay on track and not over indulge this Turkey day…..

1. Eat a Good Healthy Breakfast – Many of us do not eat as we want to “Save up for dinner”. This is a big mistake, as you will then gorge on the bad stuff and be much more tempted to eat more snacky foods while waiting for the turkey too.

2. Drink a lot of water – Healthy digestion also requires adequate amounts of water. In order for your body to carry out toxins, burn fat, and lubricate organs and joints, you must make hydration a priority. Not only will you cut cravings and get fuller more quickly, you’re replacing minerals lost during those pre-thanksgiving dinner activities.

3. Get the blood flowing and that heart rate up in the am – Working out will not only get those endorphins make you feel good, you will be more likely to keep going all day and less likely to turn into a couch potato. Also when you exercise your body craves the good things much more than the bad.

4. Bake a Healthy Dish – If you are cooking then you really have good quality control for what goes on your table. If you are going to a relatives or a friend bring a healthy side dish that you can eat with some delicious turkey and or ham.

5. 5. Dress Appropriately – This one might sound a little odd, but it’s very important. You have my full permission to pull out the cute, snug skinny jeans that don’t give much in the waist. Why? Because they will help keep you from overeating! Seriously! Tighter clothes don’t allow any room for expansion, which will automatically keep your mind on the plan that you set at the beginning of the day.

Now you have some helpful tips to keep you feeling accomplished and successful this holiday season!

Fit Chic

It’s National Fast Food Day …


Drive past the drive-thru this “National Fast Food Day” today! Instead, make these healthy recipes at home that taste just like your favorite fast food choices without all the negative side effects!

Here are my Fit Chic Top 5 fast foods recipe picks:

Avocado Burger One of the most loved fast food treat from In and Out to Burger King, Five Guys etc  are all famous for their delicious mouth watering burgers well now you can have the delicious taste and not wait in line to get it!
 Chicken FingersFrom Kids to Adults of all ages, chicken fingers are one of the most popular fast food items to order off the menu! Place like Chic Filet, Popeyes, etc .. make people smile well now you can smile even brighter with this delicious chicken finger recipe!
 Milk Shake –  Cake Batter .. America’s most loved fast food dessert .. Dairy Queen, Culvers, and Wendy’s have people savoring every bite .. No need to wait for dessert with this healthy and delicious shake that will make the whole family want to stay in for their treat!
 Egg McmuffinI love fun ways to create new recipes with america’s most loved foods. Here is a great variation of the ever so popular “Egg McMuffin”.
Fries – These baked French fries will become a favorite in your home, and they taste delicious on their own, paired with the bison burger or chicken tenders—or even dipped into that homemade
Fit Chic 

5 Things To Do with Your Left Over Halloween Candy


Have you gorged on Halloween candy and still have tons of leftovers? What can you do with all your leftover Halloween candy so that you (and your family) don’t turn into a candy corn? Here are some great ideas so that your candy can go to good use other than the trash. ‘

Donate It
Now you can feel like you are helping your waistline and a cause. Here is a great link to some wonderful causes that will benefit from your Halloween Left overs.

Ship It to Troops
This is a great project for you and your children to do together. Operation Shoebox Halloween candy program ships packages full of goodies to troops as another way of saying thank you for their service. They also put a call out for toothbrushes, floss, and toothpaste for some seriously responsible indulging.

Use it as holiday decor

With Christmas around the corner, saving candy or freezing some in small plastic bags can easily be used for some holiday decorations. Treats can be used to decorate a gingerbread house or used to make Christmas ornaments. You can also use it as stocking stuffers or table decorations.

Use it for a party

Pinatas are often reserved for children’s birthday parties but let’s face it, adults love them too. Stuff your left-over treats into a pinata or make a board game and use the candy as game pieces. Now you can have fun and not feel bad for it!

DIY Project candy: craft, count, sort and match

Help your kids learn by using various candies to count, and match and sort colors. M&M’s, Skittles, Starbursts, jelly beans, and other colorful candies are the perfect tool! You can have your kids sort the colors, find the correct sequence, and count how many of each color there are. Now you can use the candy to educate your children.

Now you don’t have to let all that Halloween Candy go to waste!

Fit Chic


What 100 Calories of Halloween Candy Actually Looks Like ..


Halloween is all about the treat of the trick!! We come home with mounds and mounds of candy and what do we do with it all?

Well before you go to town on that orange pumpkin candy carrier look at what a 100 calories of candy actually looks like to you.

Here are ten popular candy trends this Halloween …

2 bite sized Butterfingers = 90 calories 

1 fun sized Snickers = 90 calories

2 1/2 Reeses mini cups = 110 calories 

2 strands of Twizzlers = 80 calories

4 1/2 hershey kisses = 100 calories 

5 starbursts = 100 calories

13 pieces of candy corn = 100 calories 

20 M&M’s = 100 calories

25 skittles = 100 calories 

1 fun sized kit kat = 70 calories 

Fun and bite size Halloween candy can add up quickly so this is a good guide for you to stay balanced have a little treat and stay on track with your health and wellness.

Happy Halloween!

Fit Chic 


Chocolate’s That Actually are Beneficial This Halloween …


Everybody loves Halloween Candy, but most know how bad it can be for our overall health. But what if you could enjoy your trick and your treat this season …

Here are some great chocolate options to look for when choosing your delectable treats ..

  • Fair Trade Certified
  • Non GMO
  • Organic and Environmentally Safe
  • No Soy Lechitin

Brands you will love:

  1. Fair Trade (Trader Joes)
  2. Cocoa Compassion 
  3. Lindt’s 80% Dark Cacao Chocolate
  4. Green and Blacks 
  5. Theo’s 

Now treating that sweet tooth won’t leave the tummy grumbling and will keep your face smiling ….

Happy Friday!

Fit Chic



Good Vs. Bad Competition ….


This past Saturday we competed in a local competition with some great people from our gym CPMFITness. I have competed in the past and it has not been enjoyable or fun. This was the first competition I had participated in, that people were encouraging, laughing, and enjoying their time there!

Good Competition vs. Bad Competition

Something very good or something very bad can happen to you…

You can become motivated beyond what you ever thought possible.


You can fall into the bermunda triangle of COMPARING yourself to others, their scores and begin to
question your training, success you have had thus far and began to self sabotage yourself.

Competition is a way to provide context to your training and gives you purpose behind everything you have been working for in the gym day in and day out.

Good Competition

Competition can bring out the best in you. I fully believe that you can not recreate the environment, intensity and your highest level of performance during the heat of this great competition. Participating will put you in the game and can result in raising the bar for yourself. You will operate at a much higher level because everyone else is operating at a much higher level. And by you pushing yourself you in turn will push others around you. It is infectious!

Competition can you show you the light to your potential. You can be a part  of something much bigger than yourself. You can see how people really not that  much different from you can put up extraordinary numbers.

Competition shows you exactly where you are at today. The mantra I hear often is “prove your fitness”. Everything you have done up to this point will result  in exactly how you ‘should’ perform in the games. This can be very empowering  and motivating. All of the workouts, strength work, running, mobility you have done will show up no matter what workout is. So if you are not satisfied where you end up with your scores and  goals, consider this is your BIG WAKE UP CALL! The kind of wake up call that can be a life changing and transform you into a more motivated, focused and dedicated athlete. Not to mention an all around better person:-)

Bad Competition

It is very easy to NOT check your ego at the door. With the high-end focus and  atmosphere of competition. Do not let yourself fall into the trap of  COMPARING yourself to others performances. This kind of comparing is you  actually judging yourself against people who you know very little about.  You have no idea what type of work these people put into to produce their results.  You don’t know what kind of athletic background they have. You can’t compare  yourself to someone who is a former competitive gymnast, or has been  weightlifting for 10 years, or played college sports, and you just started 6 months ago?!?!

You are exactly where you are supposed to be. All of you efforts you have done, all of your training prior to competition, your entire  fitness/sports history has brought you exactly where you stand today. And the same goes with the people you can’t help but compare yourself too. Be proud of  yourself. Your progress. Your results. The potential you have.

My hope is you use the competition as a measuring stick for yourself. I hope you use the positive energy to catapult your mental and emotional inspiration to a level you never thought possible for yourself.

Post your thoughts in the comments below:

Fit Chic

Five Fit Chic Ways to Reduce Stress Eating..

Don't Let This Be You Fit Ones!
Don’t Let This Be You Fit Ones

One of the biggest complaints I hear from clients is they need to reduce stress and live a healthier lifestyle.

So here are 5 very easy adjustments to stay on your track with those goals…..

#1 Have an alternative for your go to “stress” food or snack – For example if you are a chocolate lover, reach for the Trader Joe’s 70% cacao dark chocolate and have a square even put a little almond butter if you are a reeses fanatic. If you are a salt lover try this sweet potato chip (you can use zucchini as well) recipe.

#2 Get it out of your house! – Have you ever heard the term “Out of sight out of mind”. If you don’t have it in your house, desk, around period then you won’t be tempted to grab it.

#3 Eliminate all processed foods – I am talking about the 100 calorie packs, protein bars riddled with chemicals, rice cakes etc.. These foods send triggers to your brain to crave and eat more of the bad stuff! Replace these foods with veggies, fruits, nuts etc.. and you will be satisfied longer and crave less.

#4 Drink more H2O – A lot of times we reach for foods because we “feel” hungry, but we are actually just dehydrated. Drink a 20 oz glass of water and wait about ten to fifteen minutes and if you are still hungry then reach for the healthy snack of choice.

#5 Sleep – This should actually be #1 because it is the most important! Getting a good nights rest is vital to your snacking success. When we sleep, we keep our cortisol levels normal which eliminates the “hunger pain”. This way you won’t snack and you feel like a million bucks.

Now that you have all the tools for reducing your stress eating, what are you going to do about Fit Ones?

Post your comments below….

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Fit Chic

A Fit Chics Guide to the Hangover Cure!


After a weekend in Vegas this is the perfect blog to follow…

Here are some helpful hints to ease that hangover and not let your day become a total waste!

#1 Drink Plenty of Water – Being dehyrdated plays a major role in your hangover! Water helps to replenish your body and flush out those alcohol toxins. If your stomach is really not happy try drinking some sparkling water.

#2 Physical Activity – When your hangover is here sweat it out! Exercise is a great way to get you off the couch and get you feeling better! You will also get that great endorphin rush, and you can metabolize that liquor much faster too.

#3 SLEEP – Nothing cures a hangover like some good ol fashion zzzz’sss. Alcohol is metabolized at the rate of .015 of blood alcohol concentration (BAC), or roughly one drink every hour, meaning those extra cocktails can quickly add up. Sleep can heal all of those unwanted calories and by metabolizing last night’s happy hour you will feel much better. Just make sure to remember tip number 1 too!

#4 Eat — Eating food will help break down and process the alcohol in your system. It will also provide energy if you’re feeling like a couch potato. A great hangover food is eggs and bacon (grease is great for an upset stomach)!

What are some good hangover cures that have really helped you Fit Ones, and what are some of these on the list that you are going to use?

Post your answer in the comments below…

For more helpful health and fitness tips subscribe to my blog and “Like” me on Facebook at Fitchicla!

Fit Chic