Category: Lifestyle

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 

Look on The Bright Side Winter is Just For a Season…

happiness in snow

Recently I have heard a lot of my friends, members, and people around me talk about how sick of the weather they are. It has been a very cold winter for many states this season, but I haven’t been terribly plagued by it and I believe it is because I got mentally prepared.

My husband and I relocated from Los Angeles to South Dakota, and while it has been nothing but sunny days and heat waves in LA it has been below freezing and snow all around here; and I would not have it any other way.

The grass is not always greener on the other side. Yes, it was wonderful to have great weather all the time but there are a lot of other circumstances that come into play that people forget to take into account. While the weather is nice you always have to sit in LOTS of traffic and deal with LOTS of people all the time that also enjoy the weather. In South Dakota the weather is not always the best but you have a wonderful supportive community, sometimes it is just nice to have to stop and smell the roses. When you have a snow day and you literally can’t do anything it is a great way to recharge and allow your body to take a day!

Here is a great bunch of quotes to focus on when you get those Winter blues!

It is all in how you approach it! If you know it is literally just a season and embrace it, the weather just doesn’t feel as bad!

With each new day becomes one day closer to spring :]

Happy Friday!

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 

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