Category: Health

Simple Tips to Say “NO” to Sugar this Summer …

This Doesn't Have To Be You!
This Doesn’t Have To Be You!

With the warm summer months and fun outdoor activities such as fairs, carnivals, water parks, water activities etc .. with these events comes sweet treats that can really put a damper on your overall health goals…

Here are 5 tips to make sure you curb those cravings and don’t get eaten by the sugar dragon this summer!

#1 Frozen Fruit is Your New BFF- Frozen Fruit is your best grab when the sugar craving starts to be fierce. Fruits are great choices as they are rich in vitamins and nutrients. Try freezing strawberries, blueberries, banana, grapes, oranges, pineapple etc .. You can sprinkle unsweetened coconut flakes for added taste too!

# 2 Make Your Own Popsicles – This is so simple and a very effective way to give you sweet tooth the fix it oh so desires! They are the perfect snack to reach for in the hot summer days and they taste delicious too. Here are some great recipes for the summer.

# 3 Fruit Water –  you may think that your body is asking for sugar, when it’s actually water your body is craving. So why not kill two birds with one stone and add fruit to your water. You can cut up fresh strawberries, pineapple,  watermelon etc ..Now your sweet tooth is satisfied, and you won’t want a dessert.

# 4 Start your day with warm Lemon Water –  this helps to keep blood sugar levels down and can aid in digestion. Consuming lemon juice can also help stimulate proper stomach production. Lemons contain pectin fiber, that can assist in fighting cravings for sugar and processed food.

# 5 Eat Your Greens First – They are loaded with nutrition and help give you boosts of energy while reducing your cravings for sugars and processed foods.

Fit Chic

A Fit Chic 4th of July Workout


Happy 4th of July Fit Ones!

I hope everyone has a fun and safe holiday celebration!

Now youcan feel good and have fun all at the same time!

 “Independence Day”

4 rounds

400 meter run

25 pushups

50 situps

75 squats

Post your times in the comments below….

3….2….1…. Go!

Fit Chic

Top 5 Burgers To BBQ for the Holiday Weekend


Just because it’s a holiday weekend does not mean you have to put your health and fitness goals on vacation too.

Burgers can be one of the most unhealthy choices to make, but it does not have to be and Here is why …

I love to help people so they don’t feel restricted or on a diet so here are my favorite burger recipes leaving you happy and healthy.

#1 Zucchini Burger

#2 Salmon Burger 

#3 Avocado Stuffed Bison Burger 

#4 Sweet Potato Cauliflower Burger (derived from Primal Palate) 

#5 The Aloha Burger 

Have a fun 4th!

Fit Chic 

Why “Stress” Is Taking More of a Toll Than You Think ..

stress therapy and management helps in relaxation reduce tension and relief negativity become relaxed not stressed reduction of negative vibes distressing trough meditation and concentration

In today’s society, we are living in high demand, two parent working homes, more activities than you know what to do with, a TDL that goes on an on, but we are not feeling stressed right … WRONG!

Just writing this list made me feel a little tense, so imagine living it day-to-day.

So What exactly is stress?

Stress is a natural physical and mental reaction to both good and bad experiences that can be beneficial to your health and safety. Your body responds to stress by releasing hormones and increasing your heart and breathing rates. Your brain gets more oxygen, giving you an edge in responding to a problem. In the short-term, stress helps you cope with tough situations.

Stress can be triggered by the pressures of everyday responsibilities at work and at home. As you might expect, negative life events like divorce or the death of a loved one cause stress. So can physical illness. Traumatic stress, brought on by war, disaster, or a violent attack, can keep your body’s stress levels elevated far longer than is necessary for survival.

What harmful effects does it have on the body? 


So How Do You limit stress? 

Here are some helpfull tips and tricks to reduce and limit stresses in your life.

First write down the top 5 items in your life causing you the most stress. Now you are aware of what they are and can create a game plan to fix them and purge!

I have been doing this more in my own life lately and have been astounded by the effects stress was having on my body.

I feel that I LOVE my job, I get to wake up help people feel good about themselves … but I wasn’t doing a good job of controlling my stress or taking time for rejuvenation for my mind and body.

My body started reacting in a negative way. I was having horrible stomach issues, my hair was thinning out, I had anxiety, was always uptight, my body was not functioning at all cylinders  and my habits needed to change.

I started by doing the same exercise I told you to do; I wrote down the top 5 areas I needed to  prune so I could get my body back to feeling great!

I am still working on this .. I know that it will not happen over night, but I have put a plan of attack and even having a plan makes the stress dwindle down.

I am working on this daily and finding new innovative ways to not allow the stress to take over and win. I have incorporated meditation (and want to do more), not trying to cram so much in the 24 hour period. Being a better time manager, not feeling guilty for taking time to decompress and unwind, and having more “fun” and “play” time.

You have one life to live, and you can choose to live it wound up at all times, or you can stop and enjoy the fresh air and all the wonders that each day has to offer!

What are some creative ways you deal with stress Fit Ones?

Post in the comments below ..

Fit Chic



Say Goodbye to the 4’oclock Lullzzzz

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

We have all had that late afternoon energy crash … otherwise known as the 4 O’clock Lull …

All of a sudden you feel like you need a nap, a sugar rush, or the energy fairy and you can’t do any of the three.

Here are some tips and tricks to saying Bye Bye to those lulls and hello to pep in the step!

#1 Lemon Water – To get your body going on the right foot, start off the day with a warm glass of water with fresh squeezed lemon juice on an empty stomach. Not only does this drink help to cleanse the system, it also helps balance and energize the body. 

# 2 Protein, Veggie, and Fat for Breakfast – What we eat first thing that sets the tone for the entire day, and if we aren’t fueling our tanks correctly, we are setting ourselves up for cravings and poor food choices later in the day. Breakfast is the most important meal of the day so make sure you get your day off to a great start with your protein, veggies, and fat!

# 3 You are not drinking enough water – Water is the key ingredient to so many wonderful benefits for you and your overall health. Even being just a little dehydrated can cause a reduction in blood volume, which makes the blood thicker. This requires your heart to pump less efficiently, reducing the speed at which oxygen and nutrients reach your muscles and organs. To calculate your normal fluid needs, take your weight in pounds, divide in half and drink that number of ounces of fluid a day, Amy Goodson, RD, a dietitian for Texas Health Ben Hogan Sports Medicine.

# 4 Caffeine Overload – Although it is great to get the caffeine fix first thing in the am you maybe over consuming throughout your day. Caffeine blocks adenosine, the byproduct of active cells that drives you to sleep as it accumulates, he explains. A study published in the Journal of Clinical Sleep Medicine revealed that consuming caffeine even six hours prior to bedtime affects sleep, so cut yourself off by mid-afternoon and watch out for these surprising sources of caffeine.

Don’t waste your day feeling tired and unproductive. Take these simple steps to get that pep back in your step!

Happy Friday!

Fit Chic 



The Top 5 Songs to Rev Up Your Fitness This Summer….

summer hits

I am a HUGE advocate of music! I feel that music can really help take your fitness up a notch.

The perfect song can kick up your fitness to the limit and to the next level. It is a proven fact that music really effects your workout intensity in a positive way.

Not only does it make your workouts wiz by it makes working out fun in the process.

So grab your iPod, iPhone, or MP3 player and make sure these five songs are on your workout playlist.

#1 Can’t Stop the Feeling – Justin Timberlake

#2 “One Dance” – Drake 

#3 Cheap Thrills – Sia 

#4 “Just Like Fire” – Pink

#5 Hello Friday – Jason Derulo and Flo Rida

Now you have the key ingredients to making this summers workouts the best you have had in years!

3..2…1.. download

Fit Chic

Yoga Poses To Maximize Metabolism ….


Yoga is very good for the mind, body, and soul! Here are some great poses to help release toxins, increase metabolism, and making you feel great on the inside and out.

#1 Twisted Chair pose –  helps increase circulation by not only using every muscle in your body but also twisting, which wakes up your internal organs and aids in digestion.

How to: Stand with your feet and legs together. Begin to bend your knees and sink your hips down and back as if you were sitting in a chair far behind you. Bring your palms together in front of your chest. Rotate your spine to bring your right elbow to your left knee. Try to keep your chest lifted the whole time. Hold for 30 to 45 seconds and then repeat on the other side.

#2 Eagle Pose – In addition to building strong, lean leg muscles, Eagle pose energizes the entire body and helps with digestion.

How to: Start in a standing position and bend your knees slightly. Lift your right leg up and around your standing leg and hook your foot and ankle behind your left calf. Sink your hips down and back as if you were going to sit on a chair. Cross your arms at your elbows and wrists in front of your chest and hold for 45 seconds to 1 minute. Come out of the pose, shake out your legs, and switch sides.

# 3 Crescent Lunge – Crescent Lunge gets your heart rate up, which helps speed up your metabolism. It also strengthens your legs and stretches your hips.

How to: Begin in downward dog pose. Step your right foot between your hands. Lower your hips into lunge position and shift your weight onto the ball of your back foot, bringing your hands to your hips. Stay up on the ball of your back foot and lift your upper body so that you’re standing straight up. Keep your hips squared the entire time. Bring your arms above you and reach for the ceiling.  Palms should be facing each other. Hold for 30 seconds to 1 minute and then switch sides.

#4 Bridge Pose – Bridge pose is a gentle inversion that works with gravity to open your entire chest and shoulder area. Because the chest is lifted up towards the chin, the thyroid gland is being massaged. (Your thyroid makes the hormones that regulate your metabolism.)

How to: Lie on your back with your knees bent, feet hip-distance apart and flat on the floor. Reach down with your fingertips to see if you can feel your heels.  If not, walk your heels a little closer to your body.

#5 Spinal Twist – Easy Spinal Twist Is a great pose to help stimulate you digestive system, which helps you lose weight.

How to: Lie on your back and bring both knees in toward your chest. Holding your left knee into your chest, let your right leg straighten out on the floor. Bring your bent left knee across your body, keeping your shoulder blades on the floor. Turn your head to look over your left shoulder to complete your twist. Hold for 45 seconds to 1 minute. Bring both knees into your chest and repeat on the other side.

Fit Chic

Top 5 Ways You Might Be Vitamin D Deficient ..

vitamin D

We had a bit of a dry spell in the midwest the past week. I had no idea how much lack of sun took such a toll on my mind and my body … Until Monday when we received the much-needed sunshine we had all been desiring!

Lack of Vitamin D has many negative effects on us, and some effects being very detrimental to our overall health.

Here are some signs that you might be lacking in the vitamin D area ..

1. Muscle Fatigue and/or Pain: – Sore muscles and fatigue plagues many. With a simple add of Vitamin D you can go from feeling heavy and sore to light and recovered. Vitamin D enters muscle cells when it is metabolized, enhancing muscle contraction, which is vital for, building bone and helping with healing muscle.

2. Getting Sick Frequently: – Vitamin D receptors are found all over the body, including the immune cells.So without it you can be more susceptible to illness and allergies.

3. High Blood Pressure – Your body forms a peptide that is able to increase blood pressure via artery constriction and retaining water and sodium. Vitamin D suppresses this enzymatic process which causes high blood pressure. So add vitamin D feel less stressed which will also lead to lower blood pressure.

4. Depression and/or Sadness –  Serotonin, the brain hormone associated with mood elevation, rises with exposure to bright light and falls with decreased sun exposure. So when it’s gloomy and cold you are more apt to feel sad, and with some states we don’t have the luxury of seeing sun everyday. Taking Vitamin D will enhance your mood and make you smile even when the suns not out.

5. Slow down Metabolism – The conversion of sunlight to Vitamin D involves both the kidneys and the liver, which are vital for synthesizing Vitamin absorbed in the skin and keeping the metabolism moving in the way we want! Supplement Vitamin D to help keep everything moving in the right direction!

Fit Chic 

Fit Chic Morning Rituals that are Recipes for Success ….

am rituals

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 unwant 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!

When I get up the first thing I do is three full sun salutations and some light stretching. This gets my blood flowing, my body energized and motivated to start my morning exercise routine.

I then begin my morning mediation. Now that my body is feeling good, I want to train my brain to do the same. Don’t over think this, getting your mind settled through meditation (even if its 5 to 10 minutes) is effective at reducing negative mood, fatigue, and confusion. Starting the day with a centered mind helps you keep your goals in sight and stay on track.

With these simple tips you can start your day off on the right foot and get you in the right frame of mind to conquer anything that gets in the way of you and your workout!

Fit Chic