Category: Lifestyle

Fit Chic Tips to Crave Not Cringe Your Workouts ..

Your alarm sounds, it’s early am (even the sun isn’t out), you hop out of bed throw on your workout clothes(if you don’t sleep in them) and get right to your workout. This is like you right? ..

Probably not, I would say majority of people have a good intention to workout but when it comes to the choice of staying cozy in bed or grabbing a kick butt workout you would choose your bed. Well now you won’t need to stay in bed any longer. Here are some healthy tips and tricks to put more pep in your step and make your look forward to your alarm instead of dread it!

Fun is First – Make your workout fun, not only physically, but also socially by inviting friends and having them keep you accountable too! Now you can catch up with your friends and keep your health a priority! Bottom line, if it’s not fun why do it?

Come Into Your Workout with Gratitude – Being thankful you are able to move, grateful you are enjoying the beautiful outside, Focus on the positive feelings you experience while you are working out which will help to boost your mood during and definitely after the workout.

Find a time that works best for you and Schedule it –  Find a time that works with your schedule and keep it consistent . The best way to create a habit is to create a routine where the brain learns to crave it at a particular time of day.

Focus On How Good You Will Feel When You Are Done – Get those endorphins flowing and the more they flow, the more you will crave workouts. This will also make you excited and optimistic about your workout and make it much more enjoyable all the way around!

Start with 15 minutes – It doesn’t have to be a huge amount of time, to get the job done. You can do a lot in 10 15 minutes (read more here .. ) . Once you get comfortable with that maybe add another 5 minutes or Monday, Wednesday, are 30 minutes and Tuesday Thursday are 15 or less.

Fit Chic 

 

Top Fit Chic Apps To Download to Keep You Healthy and Happy

Keeping track of your nutrition and health is vital to see where you started, where your going, and a plan to get there.

Here are my top 5 favorite apps to help keep your health a priority!

#1 My Fitness Pal – has one of the largest food databases available in a food tracker, Whether you’re making something at home or eating out, MyFitnessPal can help you log it, and supports a number of popular restaurant menus. As you log your food, you get a complete picture of your diet, not just your overall calorie intake—that includes your sodium intake, your vitamin intake, cholesterol intake, and other nutritional information that can give you a better idea of what you’re eating beyond a simple daily calorie limit. It also has a Huge community which is great for support, recipes, tricks, tips, and motivating success stories.

#2 Meal Logger –  works on your desktop, iPhone, or Android and is super easy. Instead of entering each food and portion size individually, you just snap a picture of your food and upload it to your journal. You can also put a note that corresponds with your picture (i.e. “2 scrambled eggs and sweet potato”). Keeping track of your food literally takes 30 seconds! It also is fun and not so obsessive as some apps out there. You can also add a “Daily Note”, which patients have been using to enter some of the symptoms they had that day, keep track of blood sugar levels, or let me know that they had a stressful day.

#3 Shop well -tells you what’s in the food you’re buying at the grocery store and offers suggestions of new foods to try that fit with your lifestyle.
Simply scan any item in the grocery store and we’ll give you all of the information about that product. Create a profile with your food interests, and we’ll suggest similar products that best match your interests right in the store you’re standing in.

#4 My Diet Coach – helps you find your inner motivation, stay on track, make healthy lifestyle changes, resist food cravings, avoid exercise laziness and other weight loss difficulties by setting goals, tracking progress, good reminders (to drink water, walk, etc), motivation, fun rewards (who doesn’t like rewards) …

Now you have all the tools to make this year the most successful one yet!

Fit Chic 

April Showers brings Out the Goal Writing In You…

goal setting

It is a new month so therefore we need to create new goals for ourselves. Or at least refocus our attention to our them. On my blog and at our gym CPMFITness we highly value goal setting. We value what it has done in our lives and the impact it has had on our clients as well.

We encourage our members to set goals based on the ultimate vision for their health, business, and personal achievements. When planning goals you need to reach deep within and step outside your comfort zone a little.

When my husband and I set goals we make sure they scare us a little. If your goals are not scary the reward is not as sweet when you reach them.

I was reading a good article from Lululemon and It talks about the 6 concepts they integrate into their goal setting and here they are:

1. Possibility

When we set visions and goals in possibility, we create opportunities that are beyond what is likely to happen, without self-created limitation. A couple of ways of getting into possibility:

let your past be in the past. We tend to create our future based on what’s happened in the past. The ‘story’ that we bring with us comes with limitations so a goal set from the past will likely create more of what already exists.

remove perceived constraints. It’s easy to imagine excuses for ourselves that prevent us from realizing our potential. ‘I don’t have enough money’. ‘I don’t have the time’.

2. Vision

We create visions for our ideal lives to drive our goals. When we have that clear picture of our ideal lives, our goals become powerful and meaningful to us. They give us a reason to get out of bed in the morning – something to get excited about. A powerful vision:

  • is set 10 years in the future
  • is clear and concise (one to two paragraphs) with enough detail to feel complete
  • incorporates all major domains of our life: health, personal and career
  • moves us emotionally and gets us excited – maybe even a little nervous
  • uses present tense language. We write it as if we are already there
  • is authentic to us and grounded in our passions

3. Balance

We set personal, health and career goals. Having balanced goals leads to a balanced life, while having goals in only one area can leave our desires for other areas unfulfilled. There’s often overlap from one area to the next and these categories can mean different things to different people.

4. Audacity – The most important one to me…

We boldly go where we haven’t gone before and set goals that are truly challenging. We love setting BHAGs (Big Hairy Audacious Goals). A BHAG – you hear me refer to this one a lot!

  • is difficult to achieve
  • is unlikely to happen without great commitment and perseverance
  • brings us closer to living our ideal life
  • brings a phenomenal sense of accomplishment
  • is achieved maybe 50% of the time

5. Format

We format our goals in a certain way to give ourselves the greatest likelihood of achieving them. A goal written with the incorrect format can cause indecision and go unachieved. When we write powerful goals, we –

  • trickle back.
    Contrary to Maria von Trapp’s advice, we start at the end (not the very beginning) and set our 10-year goals first, then move backwards to our five-year and one-year goals.
  • keep it quantifiable.
    We should always be able to measure our goals (and, in the same way, our success).
  • are specific.
    It’s easier to do something if we know what that thing is. That’s why we precisely articulate the desired activity, object or outcome in our goals.
  • use the present tense.
    We write our vision and goals in the present tense to make them more attainable.
  • use affirmative language.
    Accentuate the positive, eliminate the negative. We keep our goals clear by stating what we want, not what we don’t want (double negatives can be so confusing).
  • are concise.
    We use as few words as possible. Our goals are for us, no justification is required.
  • include a by-when date.
    We use by-when dates to motivate us and give our goals structure.

6. integrity

Once our goals are set, we think about how to work them into our daily lives. Some of the ways we do this are:

  • we create a system to honour and achieve our goals, like posting goals on the fridge.
  • we enroll others so they know what we stand for. Sharing our goals with others who are also committed goal setters allows them to support and assist us.
  • every day, we choose the things that move us closer towards achieving our vision and goals, rather than those things that are in conflict.

These are very good guidelines for goal setting. Remember a goal without a plan is just a wish …

Fit Chic

New Month …. New Goals

dream home

You will hear my husband and I talk about goal-setting and goal-seeking A LOT (especially if you are a member at CPMFITness or a personal client of ours)! Goals are powerful and need to be revisited often.

The most important steps are writing the goals that you want and in the time frame in which you want to hit them.

Your goals should always be bold and a little out of reach, this way you will stay really focused and it will be that much more fulfilling when you accomplish them!

Here is a great quote from the well-reknowed leadership successor John Maxwell:

“If you focus on goals, you may hit goals – but that doesn’t guarantee growth. If you focus on growth, you will grow and always hit goals”.

Here are 7 steps to keep you on track and achieve success with your goals!

Seven Steps to Success

1) Make a commitment to grow daily.

2) Value the process more than events.

3) Don’t wait for inspiration.

4) Be willing to sacrifice pleasure for opportunity.

5) Dream big.

6) Plan your priorities.

7) Give up to go up.”  ―    John C. Maxwell

These are seven very important steps to take into consideration when making goals.

We also need to re-evaluate our goals, otherwise we will never be able to grow and develop into the true “rock stars” that we all know we can be.

When achieving goals you also have to be willing to make sacrifices and live outside your comfort zone each day!

Goals keep us on track, keep us motivated day in and day out, and push us to places we couldn’t go otherwise.

If you take a look into the lives of many successful people, I would bet that 99% of them have goals that they read often!

Keep your goals by your bed, in your bathroom stuck to the mirror, at work where they are always in your view. The subconscious mind is very powerful and when you read things (positive or negative) overtime you start to believe that they are true! So imagine the great things that will begin to happen if you take these simple steps with your goal-setting.

So Fit Ones, todayI want you to write down your goals for your life in 3 months, 6 months, 1 year, and 5 years.

Remember to take into consideration the John Maxwell quote when writing them. I want you to print out a copy and place it in as many places that you will see it in and day out.

Then post some of your goals in the comments below….

Fit Chic

Our Fit Chic Oscar Tradition Lives On!!

oscars

oscar party

Since I can remember my mom and I have always made the Oscars a fun fabulous party in our home. We would dress up, pick our winners, and make wonderful hors d’oeuvre’s and Oscar themed treats.

It has been a tradition that has never been missed, and year after year we have incorporated it and include friends, family, husbands/wives etc …

The past three years I have not been able to be with my mom or my sister on this honorary day, but this year I got the honor of getting to go back to Los Angeles to celebrate!!!

This year topped the cake, we had our ballots ready, our oscar finest attire, and enough food to feed the Academy!

So Here is the fun Oscar Menu featuring top foods for the Oscar Nominated Films …

1.Hacksaw Ridge – Asian Slaw

2. Fences – Biscuits (as that was food that made Denzel Happy in the movie)

3.Lion – Jalebi an Indian treat that the little boy dreamed to eat …

4. Arrive – Sliders AKA Mini Ufo’s

5. To Hell or High Water – Texas Mashed Potatoes

6. Moonlight – Chef’s Special of Jumbalaya (watch the amazing movie and you will understand)

7. Hidden Figures – Milky Way Cheesecake Bites

8. La La Land – Chicken on a Stick (the name He wanted his Jazz Bar to be called)

We had fun gold and black decor and made it a perfect evening at the Oscars!

You can make so much out of tradition,

So I thought it would be fun to hear your traditions as well Fit Ones …

What are you passions and how can you apply them to activities, themes, and rituals that have inspired you over the years?

Post Your answers in the comments below …

Fit Chic 

Top 5 Ways to Meditate

20100412-woman-meditating-300x205

Meditating is such a key component to our health and wellness. It is the calming of our brain to allow us to bring intention, peace, and knowledge of yourself, and find your center.

When I first heard of meditating I associated with yoga guru’s or monks. I felt I could not just sit in a room with my legs crossed for hours in my thoughts …

well good thing that is not the only form of meditation!

1. Write your thoughts on paper 

Each morning, spill out a page of junk that’s been on your mind. Notice the pressure of the pen on the paper. The sound of the tip scraping along the page. The way the ink bleeds. After writing for a bit about your day, and your shopping lists, and the cute boy in yoga class, you’ll find that you don’t have anything left to write. This is when you take a deep breath, and allow mindfulness to permeate. Go deeper. Soon, you’ll be writing with complete presence, as if another voice is writing through you.

2. Breathe

The easiest of all! Breathing truly is the difference between feeling anxious and feeling relaxed. Try adding a few rounds of 4, 4, 8 count breath into your daily routine. Inhale for 4 counts, retain for 4 counts, and exhale for 8. Close your eyes. Be slow. Repeat.

3. Yoga

Come into each practice with an intention and keep that in the front of your mind and you will be amazed at how much this one hour really carries over to other aspects of your life.

4. Walk

Enjoy the fresh air and vitamin D and while you walk Inhale and lift your foot, exhale and plant it. Repeat.

5. Listen to Music

Try to hear every instrument and words in the song. Separate the lyrics from the melody—listen to something instrumental I really enjoy Pandora’s Acoustic or Solo piano station.

Fit Chic 

Fit Chic Fun Friday …

wine down yoga

Tonight we will be hosting our annual “Wine Down Yoga”. I love this event (it is one of my favorites) because it combines my love for fitness with my love for socializing with the people that mean so much to me! #winwin

If you don’t have the luxury of coming to our gym, have no fear you can do this in your very own home and here’s how:

Invite some of your closest friends, relatives, or simply you and your loved one. Grab a yoga mat and go through this relaxing 30 minute practice .. Now that you are feeling rejuvenated and restored grab your favorite bottle of wine and have some good conversation, laughs, and share the love with a few of your favorite people.

If you are lucky enough to be able to come to our gym CPMFITness we will be hosting it this tonight Friday February 10th @ 6pm. Here is a video link to some more details on this popular event.

You won’t want to miss it!

Can’t wait to see you all there.

Happy Friday!

Fit Chic

It’s Time To Write Your Goals….

Looks Like Mr. Mello has done some serious goal-setting!
Looks Like Mr. Mello has done some serious goal-setting!

I stress the importance of goal-setting often. It is such a vital part of our success in everything we do. If we have no goals then we have no direction or motivation to step out of everyday routine and get uncomfortable!

When meeting with my clients I ask them to tell me exactly what they want and how they want to utilize me to get them there.

More than half of my clients don’t even know what it is they want. They will say things like “I want to be thin” and when I ask them to draw a picture of explain what “thin” looks like in their mind, they are stumped on what to say next.

We have a these thoughts that run through our head daily of what we want or think we are entitled too, but when it comes down to it we don’t even know where to begin to get there!

Here is a great article from an Intentional Leadership Speaker by the name of MIchael Hyatt. He lists the 5 reasons it is so important to write down your goals.

Writing your goals puts your vision on paper and helps you visualize a path to get you there. Goal setting sets you apart from all the people around you who “talk” about what they want, but never do anything or write anything to get them there!

Take 20 minutes and just write down some goals you would like to attain. Write them for the month, 3 months, 6 months, and the year and then each month reevaluate them and make necessary changes to get you to being the “Best You Can Be”!

3….2…..1… Write……

Fit Chic

Make Your Super Bowl Party the Best ….

superbowl

It’s that time of year again Super Bowl XLIX, here are some helpful tips to make your party the talk of the town.

Decor – Use team colors to decorate your house. Get a black and red table-cloth for your food and a red and blue one for napkins and plates (or vice versa).  – Decorate the house with plastic footballs and fun black, gray, and red confetti.

Food – Almost as important as the game itself, Is the food that is served at your party! My personal favorite is to make a big batch of chili and then have everyone you invite bring their favorite super bowl snack, dessert, or dish. Here are some great Fit Chic Super Bowl recipes that are delicious, festive, and will have the crowd cheering for you!

Dessert – This is where the fun and creative juices can start flowing. You can make Blue and Red sugar Cookies, Helmet Fruit Bowl, Football Strawberries, and Football Truffles.

Cocktails – The most vital part of the whole party … No matter what team you are rooting for here are two drinks that appeal to any Atlanta Falcon or Patriot Fan.

Falcon Sweet Tea

6 cups water

4 or 5 black tea bags

1/4 cup of raw honey

1/4 to 1/2 cup bourbon (depending on how strong you want your cocktail)

4  to 6 sliced orange rounds

6 sprigs fresh mint

lots of ice

Bring water to a boil.  Turn off water and add black tea bags.  Steep tea for 3 to 5 minutes.  Remove the tea bags, place the tea in a large pitcher and let rest in the refrigerator until cold.

Place honey, bourbon, orange slices and fresh mint in a medium bowl.  Use the back of a spoon, begin to muddle the ingredients.  The oranges will release some juice, the mint will become fragrant, and the bourbon will tickle your nose.  It’ll smell delicious.  Once the mixture is pressed together, and the flavors are extracted, add the mixture to the pitcher of tea.  Stir well.

Patriot Punch

2 oz. unfiltered natural cranberry juice

2 oz. vodka

2 oz. blue curaçao

5 oz.Lime Soda Water

Pomegranate arils for garnish (Optional)

Directions: 

Pour Cranberry juice into a glass filled with ice. Then add vodka and blue curaçao to shaker and shake up. Slowly pour the blue mixture over the red and watch how cool it is as it floats. Top off with soda water and pomegranate arils if desired.

Hope you all have a very enjoyable Super Bowl Weekend!

Go Falcons!

Fit Chic

Fit Chic Tips for Shoulders …

downdog

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