Category: Lifestyle

A Daughter’s Ode to a Mother …

mothers day blog

mother's day

With Mother’s Day on Sunday, I wanted to write about the most important woman in my life!

She has truly made me feel like I could conquer the world!

From a young age, I watched her hard work, dedication, and “Do Whatever it Takes” attitude

get her to be the successful woman she is today.

She instilled in me from a young age that i could be whom ever I thought I could be and she would be there supporting me every step of the way.

You make the impossible look possible, all while doing it with a smile on your face!

Your giving, loving heart is infectious and makes this world a better planet to be on!

Thank you for always making me feel I was enough. Thank you for always pushing me to be the best I can be, and thank you for never allowing me to give up even when the going got tough …

I am so thankful to have a mentor, friend, and Mom that pushes me, loves me, and comforts me no matter the time or the place!

Thank you for molding me into the woman I am today, and always believing in me. The world is a much better place with you in it

I am so grateful you put me on this earth! Thank you for being the best representation of what being a “Mother” really means! (I have some very big shoes to fill.)

Take this day to celebrate the Wonderful, Courageous, Godly Woman You are ..

Mentor

Outstanding

Thankful

Humble

Encouraging

Remarkable

I love you!

Your Daughter…..

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 

Fit Chic’s Top 5 Fitness Books to Have In Your Library …

reading

I love to read about fitness. There is so much information (way too much) sometimes we don’t even know where to begin …

Here are some staples that are great to have as coffee table reads, bedtime reading, relaxation reading, and study time too.

#1 Work On Inner Self“Complete Confidence Hand Guide” …Sheenah Hankin

This is a great read to creating an environment where you love yourself, gain confidence from within, and get rid of the limiting beliefs!

#2 Fun Fitness Read “Living with a Seal” – Jessie Itzler

This is a light-hearted fun read. It is the true story of successful entrepreneur Jessie Itlzer hires a real life Navy Seal to live with him for 30 days.

# 3 Movement, Mobility, and Flexibility” The Supple Leopard” (1st and 2nd edition) – Kelly Starrett

Improve your athletic performance, and learn how to take the professional approach to advance in your current fitness regimen.

# 4 Nutrition and Health“It Starts with Food” – Dallas and Melissa Hartwig

It Starts With Food outlines a clear, balanced, sustainable plan to change the way you eat forever—and transform your life in profound and unexpected ways

# 5 Mindfulness “Meditations From the Mat” – Katrina Kenison, Rolf Gates

As more and more people in the West pursue yoga in its various forms, whether at traditional centers, in the high-powered atmosphere of sports clubs, or on their own, they begin to realize that far from being just another exercise routine, yoga is a discipline of the body and the mind

Happy Reading

Fit Chic

Top Fit Chic Snacks To Have in a Pinch!

homemadefruitleather

When your hungry and in a pinch for time, it is easy not make the most positive decisions. Here are some easy, healthy, delicious snacks to keep you feeling good and looking even better!

#1 Seaweed and Avocado Delight

Square of nori with sliced avocado and a sprinkle of sesame seeds for a savory snack Seaweed is rich in vitamins and minerals, and avocado is full of healthy fat.

#2 Pumpkin Nut Butter 

Blend a half cup of almond, cashew, or sunflower butter with one cup of pumpkin puree and one teaspoon of pumpkin pie spice. This tastes great with sliced apples, celery, cucumbers, and carrots. Pumpkin is a great source of Vitamin A which keeps skin healthy, radiant, and nourished. Nut butter is a great source of good fat and fiber for increased energy and decreased cholesterol.

#3 Banana Protein Pudding: 

This easy recipe only takes 4 ingredients for the perfect healthy snack to curb those sweet tooth’s. All you need is 1 ripe banana, 1/4 to 1/3 cup of full fat coconut milk, 2 tbsp of chia, seeds, 1 scoop of vanilla whey protein powder. In a food processor combine all ingredients place in tupperware and let chill for 30 minutes to an hour.

#4 Fruit Leathers:

This two ingredient treat is not only easy, but will keep your kids happy and healthy … Strawberries are great for boosting immunity and lowering inflammation. So now you can feel good about giving your kids these delicious treats.

Fit Chic

 

Your Routine is Your Power …

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There is so much power in the daily routines that we commit or don’t commit to.

It is the reasons some are successful and the reason others are not.

If you look at the very successful in life (i.e top athletes, politicians, business men, pastors, actors, etc … ) They all have very diligent routines.

Most wake up before the sun and start their day with meditation and/or stretching/exercise or movement of some sort.

They plan ahead, writing down their week on sunday nights. Then recapping the night on what the next day has in store for you.

They Invest in themselves .. they set time in each day to write down their goals, dreams, and aspirations. It is astounding on what you can achieve when you know it is what you want.

Here are some helpful tips from  Holden Rethwill  on what to do to make your routine work to your advantage….

Having routine in our lives, has a huge impact on the person that we are today. From getting a routine sleep pattern of 7-8 hours, to eating food that properly fuels us, to making a fitness regime a true constant in your life.

Whatever plan you choose keep it routine. Don’t workout one day and then take 6 off, or eat a healthy meal combined by 6 not so healthy. Consciously decide to make good, healthy, beneficial choices that are realistic and able to be sustained long-term.

Remember to embrace the journey and live life with balance and clarity!

Fit Chic 

 

Don’t Make Calorie Consumption Your Main Concern

This has less calories...
This has less calories…
But is it the best choice for your overall health?
But is it the best choice for your overall health?

When I first sit down with a client I have them bring in a week of meals that they have consumed. Many of the first comments people make to me is “I don’t really consume that many calories”… I proceed to ask them what calories mean to them?

Nine out of ten times the person I am speaking with has no real definition of a calorie. We have been bred to think that calories are bad … the less calories we eat the healthier we will be right?

Wrong….

It is about consuming the good units of energy (i.e. calories) and fueling our body to be the most high-powered machines we can be.

Take for instance a Nabisco 100 calorie pack … yes it only has a 100 calories, but what do those calories consist of? Chemicals, gmos, and no nutritional value.

Is this really going to get you to feeling the best you can?

Or what if you consume a free range chicken breast, salad with olive oil and avocado, and 1/2 a baked sweet potato… Yes this has more caloric density but the meal is filled with good proteins, fats, and carbs that are going to keep your body fueled efficiently and keep you satisfied much longer.

Here is a great article from Tabata Times in regards to how bad calories whether low or not can actual trigger you to crave more of the “bad” stuff and become much more hungry.

So I challenge you Fit Ones to research what it is that you are putting into your body. Read the back of the label and if the ingredients contain chemicals or additives it probably is not the best choice for your overall health.

What are some foods that could be causing you more harm than good …

Here is a list of a few I found:

Diet Sodas

100 calorie packs of anything

Oatmeal

Fat Free dressings

and Basically anything on the “low-calorie” menus at your local fast food restaurants.

Fit Chic

 

 

Top 5 Gifts For Your Loved One This VDay

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If you are looking to get your loved one a Valentine’s Day gift they will really use and appreciate, give them something that will help them stick with their resolutions. Here are a few ideas to help get your creative juices flowing!

#1 Massage – The benefits of massage after exercise are many, but few people actually get themselves one. This can be the ideal treat for your significant other. You will make your partner feel amazing and loved all at the same time. They will also be ready for their next workout!

#2 Workout Shoes – Athletic shoes are the one thing that people hold on to way to long. I think its hard to justify spending all the money on yourself, so this is the perfect opportunity to get something you really want, but find it hard to pull the trigger.

#3 Fitness Apparel – Buying good workout apparel is always a great gift. Especially when you live in it like me. Treat your special someone to a Lululemon gift card, or maybe take them to your local sporting goods store like Scheels or Sports Chalet and let them pick an outfit of choice. If you really want to go all, you can even pick matching outfits for each other.

#4 Get Away and Enjoy Each Other – My husband and I call these “Lover Trips. Just a quick up and back getaway trip with the one you love. To really keep it fun and exciting you can pack your partners bag have it ready to go and literally whisk them away!

# 5 Apple Watch –   This is a fun gift that will be chic and help keep your loved one on track with their health and fitness goals..  You can track your daily activity. Control your music using only your voice. Pay for items just like that.

Now you have the tools to get your fit loved one a gift they will really enjoy!

Fit Chic

 

 

 

Real Athletes Do Yoga …

Kevin-Love-yoga-slamonline

It makes me so excited to see wonderful articles, pictures, instagrams etc … about professional athletes incorporating yoga into their training and seeing amazing results!

Have you heard of Lebron James, Novak Djokovic, Vernon Davis, Kevin Love, Evan Longoria, Tom Brady (just to name a few)?

Not only are they the top Professional Athletes in the world they also all practice Yoga!

They all say how much yoga has impacted their sport in such a positive way! They are calmer in games, strengthens muscles and helps with nagging aches and pains/injuries during the season.

Tom Brady States: “it’s great for flexibility, it’s therapeutic, and great for your attitude.”

With yoga, you have sustained muscular contraction, and you’re building strength through that range of motion and adding function.

The best part it doesn’t take much to make a BIG impact. You can do 1-2 yoga practices per week for 30 -90 minutes and you will feel like a million bucks!

If the top athletes in the world are “practicing” and seeing results why wouldn’t’ you?

Happy Monday!

Fit Chic 

 

Top Ways To Be A Fit Chic and Not Obsess in the Process …

woman lifting

With New Year’s Resolutions, Weight-Loss Goals, and Diet and Fitness Trends galore …  How do we not fall into the infamous trap of 2 week resolutions fails and keep it to a 360 day success…

Here are some great tips and tricks that you can do this New Year that are very easy to stick to, will help you lean out, and won’t make you feel like a crazy person.

#1 Eat Protein: protein satisfies, and curbs cravings.  Pairing protein with carbohydrate-rich foods slows down the absorption of sugar from your stomach into your bloodstream, which may help keep your blood sugar from skyrocketing and fight cravings. Protein has a higher TEF compared to carbs and fat meaning you’re actually burning more calories to process protein than to process the other two. Protein repairs muscle and helps aid in recovery.

#2 Lift Weights: Lifting weights builds muscle …  muscle burns fat = the more muscle we have the more fat that we burn. Lifting weights helps with Osteoporosis. Lifting weights improves bone density. You will feel empowered .. Goodbye damsel in distress .. Hello I am woman hear me roar.  There is something so powerful in being able to lift weights you didn’t feel you could, or simply carrying your own kids, groceries, etc ..

#3 Do something Physical Everyday: Be active everyday and more over on your days away from the gym fulfill your passion. When you are active you get your endorphins running, release stress, and get more energy throughout your day. The more consistent you are, the easier working out becomes. Go for a Hike, do a yoga practice etc .. Changing it up each day will keep working out fun and new as well. 

Here’s to balance and sustainability this 2016 Fit Ones. Embrace the process and remember that small changes lead to big wins!

Fit Chic

 

Christmas Traditions ..

christmas traditions

I am a BIG fan of tradition. I think it is so great to hear the different ways families, cultures, and countries celebrate Christmas. Here is a fun article telling you about 5 unique Christmas Traditions from Around the World. 

Here is my family Christmas tradition: 

We are a Scandinavian family so we have kept the Norwegian tradition alive. We begin our celebration on Christmas Eve. We have a traditional Scandinavian meal that consists of Swedish Meatballs, mashed potatoes, lefse (which is a potato based tortilla) and Leutefisk (a white cod soaked in lye); this is not a fan favorite but the die-hard norske’s will consume at their own risk . I always have to chuckle when a spouse or significant other comes over for the holidays and they always steer very clear of this Norwegian delight.

After we have our delicious dinner, we all sit around the tree and begin to open presents. As we open we are then served with our Scandinavian dessert called riskrem (essentially its a rice vanilla pudding) and we top it with lingonberry sauce. We place one almond in a random dessert dish and whom ever gets the almond gets good luck for the rest of the year.

Then we continue opening gifts one at a time until they are all opened under the tree. Then we place some cookies and carrots out for Santa and his reindeer and go to bed.

In the morning when we wake up, we go to our stockings and find out if Santa thought were naughty or nice… and that is how Christmas is done Norske Style!

What are some of your traditions Fit Ones?

Post in the comments below …

Fit Chic