Category: Health

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.

Pigeon-prep

 

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.

lizard

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 …

acne

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 …

love-yourself-enough

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 …

tea

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

fitness-trends

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 …

are-you-ready-600x400

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 ..

healthy-holiday

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 

 

 

How to Stay “Fit” For the Holidays …

stay-healhty

http://www.kdlt.com/news/local-news/how-gain-zero-pounds-this-holiday-season/42614268

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 ..

omega-3

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 …

turkey

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