Category: Lifestyle

Exercise is Great for You Physically and Professionally …


Did you know that exercise can literally make you better at your job?

Typically when thinking about exercise, we relate it to the physical benefits, did you know that exercise can literally make you better at your job?

It can lower blood pressure, a healthier heart, a more attractive physique and also make you the best person at work you can possibly be and here’s how:

1. Makes you feel good which makes you happier and more enjoyable to work with: Exercise releases the “happy” hormone called Dopamine to send off healthy signals to your brain to literally be happier! Exercise reduces stress and anxiety which natural brings a smile to your face. Last, exercise combats insomnia and when you get good quality sleep you feel better, work better, and look great in the process.

2. It Gives You Time to Reflect and Relieve Stress –  I really enjoy rowing, and I try to do it everyday. During that time, I’m able to stop thinking about the outside world and focus on  thoughts and reflect. Regular exercise releases the physical AND emotional tensions that life brings our way, so when you are active you have a healthy way to sweat out the stress (literally).

3, Gets the Creative Juices Flowing – Exercising doesn’t train your muscles only, but also your brain. That is why sometimes when you are out of ideas and go out for a jog, you feel much better afterwards and the ideas start coming.

4. Makes you more confident – When you are feeling good, strong, healthy, and “fit” you are going to carry that confidence over to your everyday life …including your job.  You feel accomplished, smarter, more productive, more assertive

5. It makes you more ambitious. When you first started working out and your teacher suggested doing an exercise you have never seen, you wanted to run for the door. But after a couple of weeks, you could do the movements and do them pretty well. You quickly realized you were capable of more than you ever thought you were. This will overflow into your career as well. The possibilities are endless!

Fit Chic

Handling Friends, Family, Co-Workers, and Negative Nancy’s ….


Your Friends, Family, CO-Workers and Naysayers are everywhere. You can run, you can hide but eventually they are going to find you. And when they do, you can rest assured that they are going to inquire, ask, judge, hate, etc… about the new you. I love to arm ourselves with the knowledge and confidence to handle anyone of those reactions ‘these’ people are going to give you.

Knowledge is power and creates certainty within us!

I have learned (from the Whole 9) that there are 5 simple ways to handle any reaction to your FFCOWN.

  • Lead by quiet example. This one is first for a reason. Ever heard of the phrase, “Actions speak louder than words?” Your results will speak for themselves (and its the sweetest too:-). After the first few weeks, when your energy has sky rocked, your skin is clear, your aches and pains are gone and you’ve shed some fat or built some lean and mean muscle, people will notice, and they will ask you what you’ve been doing. It’s kind of hard to doubt the method when the results are right there in front of them. So let your experience shine through, answer questions if asked but don’t waste your breath trying to convince, cajole or persuade others before they’re ready. Just be a living example of what this way of eating could potentially do for them.
  • Pick your battles. Whether you like it or not – you can make people feel bad about themselves just by rolling up to the lunch table. The way you eat may very well remind people that they aren’t eating the way they should, or could, or might want to. Its not YOU it’s THEM! They are on the defensive the minute you plop your salmon and vegetables next to their Lean Cuisines and crackers. Now is not the time to point out the dangers of grains, or comment on the study you just read linking diet soda to obesity. Keep your lunch to yourself, and encourage others to do the same by not responding to their pokes, jabs or attacks on your “weird diet”. If someone is truly interested, have the conversation away from the crowd, when you can speak privately and not be interrupted by the haters.
  • Educate yourself. You know you’ll have to deal with questions, comments and straight-up challenges from time to time, so you’d better be prepared. If I asked you right now, “Why don’t you eat dairy?”, how many of you would have an immediate answer for me? That answer could range from the documented inflammatory properties to the fact that as soon as you stopped, your skin cleared up – anything from reference to personal experience. The point is – you’d better have an answer – and it can’t just be, “Because my coach said so.” So, do your homework. Figure out the difference between Atkins and Paleo. Learn why certain foods are excluded. Understand how a diet high in good fats helps promote body fat loss. Prepare some remarks based on your own experience. Just don’t show up empty-handed, because if you do, you’ll lose any chance you may have had to get the other party to buy in. (And if that other party is your Mom who shops for all the food, your husband who cooks all the food or your roommate who pays for half the food, you really can’t afford to lose that chance.) On that note, however…
  • Refer to “scientific evidence” cautiously. I’m not saying you shouldn’t research and cite information from the likes of Loren Cordain, Robb Wolf or Gary Taubes. What I am saying, however, is that for every science-y article you find that talks about, say, why dairy is bad… there are a hundred just as science-y articles that will say the exact opposite. My recommendation? Unless you’re totally on the ball with scientific references (and able to smartly refute the opposing side on the fly), don’t let the scientific research be the only leg you choose to stand on. Refer back to point #1 – lead by example, and cite REAL people who have had REAL results.
  • When outnumbered, fall back. You may very well find yourself stuck in a battle that you just can’t win. It’s a family dinner, your parents, siblings and children are at the table and you’re being hammered with doubts, skepticism and outright criticism. Take a deep breath, smile and simply fall back. In the end, the only person whose health and wellness you are responsible for is YOU. And while it may pain you to see the unhealthy behaviours exhibited by your friends and family, ultimately, they are responsible for their own lives, and their own choices. So rather than spark a bitter feud or ruin a birthday party, swallow your ego, your pride and your frustration and simply say, “Well, this is actually kind of working for me right now, but I hear what you’re saying and I really appreciate your thoughts. Now let’s get back to enjoying this delicious meal!” Sometimes, that’s all you can do… and that’s okay. Refer back to point #1… if people are open to change, eventually THEY will come to YOU, and you’ll get that opportunity to help them.

Which situation have you found yourself in recently? How did you respond? Any funny stories?

Fit Chic 

Fit Girl Problems …

fit chics

So your body is changing from flab to fit, and although we should be embracing our new muscular physique we are some how freaking out from the whole process.

I remember when I first starting changing up my fitness and lifting heavier weights not spending 3 hours in the gym, getting more accomplished in ten minutes then I used to in day.

Focusing on fitness goals not calories burned and opening up a whole world you never knew existed …

Your Wardrobe will Change: 

You will go exchange that denim and for yoga pants and those flip-flops for workout shoes. T-shirts will turn to fun tanks about working out. You have to dig for a normal bra over the sea of sports bras. You can’t dry anything so your laundry room looks like Scheels…. You exchange your purse for a workout bag filled with the essentials lacrosse ball, larabars, rock tape …

You Become Aware of Form At All Times: 

I notice even when I squat to pick something out my inner voice is saying push you knees out push your but back weight in the heels etc …when lifting anything over head lock out and show your ears …

You will have random scars, bumps, blisters, bruises in places you never thought possible: 

From bruises on your collar bones, ripped up hands, torn shins, the infamous booty rash, rope burn perfectly normal to the fit chic, a torture chamber for others ….

You Feel Left Out When Your Not At the Gym …

Your thoughts start to turn from I wonder where were are going to happy hour today to… I wonder what so and so got on their back squat?

Maybe I will try to do a lighter band in the workout …

I wish I could do the workout today … It looked fun etc …

You Start to Do Everything for Time: 

I now Find myself seeing how quickly I can get through my daily TDL (to do list). I can fold the laundry in 5 minutes flat, making crock pot chili takes me 5:37. I see how many errands I can get done in an hour …I even shower for time!

Stop looking at Fit as a bad thing and start looking at it as a bad ass thing!!

Fit Chic







A Fit Chic’s Guide to Staying Positive


It’s just as easy to say something positive than it is negative. So why do we typically talk about and focus on the negative?

 Did you know that it is the safest time in world history ?
Yet we are the most traumatized nation yet because media creates a world based off of negativity and drama.
Why do we pick ourselves apart instead of lifting ourselves up?
They say an average person will remember 1 negative before hearing 10 positives …
Humans were designed to be keenly aware of negative circumstances and consequences as it helped our ancestors survive. But with that said it does not have to consume our every thought and be our center of focus.
These tips below will get you feeling more positive, happy, and take the negative out of your vocabulary.
1. Meditate and Incorporate Yoga: 

One of the first things I did was head to a yoga class. It took my focus away from my thoughts and brought my attention to my breath. Yoga is also very relaxing which helped ease my mind. Yoga helped me stay present to my experience so instead of jumping to what could happen, it brought me back to the now.

2. Don’t Be So Serious ….

Do you know that turning that frown upside down can literally change your mood. In yoga we speak about “putting a smile on your face” when you force yourself to smile it changes your mood and begins to release the stress in your body. It also takes less muscles to smile and creates less wrinkles too! There is always something to smile about, and focusing on those moments will make you feel better in minutes.

3. Surround yourself with positivity

My husband and I really pride ourselves on creating an environment and friendships based on positivity. So much so that we are so aware when the people around us are negative; its so toxic. If I see it on Facebook I hide it, if I am watching something on t.v. I turn it. I have a rule, if it doesn’t add to my life or my brain I don’t want it around. Your reality is what you watch and who you surround yourself with!

4. Change the tone of your thoughts 

What you choose to believe is the person you are … There is no reason you can’t have it all! You can choose to look at the glass half empty or half full; it’s your choice! It takes just as much work to be positive as it does to be negative.

5. Turn the focus off yourself and onto others … 

Take the focus away from you, and use your talents to help someone else in need. When you help others it actually fills you up in a positive way and you are now contributing to society in a positive way.

6. Write a Gratitude List:

Keep a list of what you are thankful for and every time you are feeling down or sorry for yourself read the list to put things into perspective. I like to write down 10 things I am grateful for everyday first thing in the morning. This starts my day off in a positive direction and puts focus to all the wonderful happenings that are taking place in my life.

7. Read Positive Quotes and Affirmations Daily: 

My husband is a quotes and affirmation fanatic .. he leaves post its on his mirrors, computer, car console etc.. reminding him of all his blessings. When you keep these in your vision constantly that is energy and the attitude you will promote.

Here is a great affirmation that I would like to leave you with:

Watch your thoughts, they become words.
Watch your words, they become actions.
Watch your actions, they become habits.
Watch your habits, they become your character.
Watch your character, it becomes your destiny.

 Fit Chic 

Your Probably Meditating and Don’t Even Know It …


Many people don’t know “How to Meditate” so they don’t do it ….What if you were doing it and didn’t even know it …

You don’t need a dark relaxation room or yoga mat to meditate … All you need is some time and your thoughts ….

The Huffington Post came out with an article on Unmindful Meditation (meaning meditating and not even knowing it) these that meditation could already be a part of your life and you didn’t even know it …

The groggy first few moments after your alarm goes off.

Pretty much the last thing you feel like doing is leaping out of bed when your alarm starts a’ buzzin’. So you lie there, basking in a few more moments of laziness and calm before you begin your day. Maybe you get lost in a series of transient thoughts — which happens in a regular meditation session, so don’t sweat it — but the main point is, you’re taking a few moments of peace for yourself. Isn’t that the overall goal of mediation? (Hint: Yes, it is.)

A mid-work stroll.

Sometimes you just need to give yourself a break in the middle of a crazy day. That mid-afternoon walk you take to find some space clears your head for a reason: It takes your multitasking mind off your long to-do list. A walk allows you to “check out” for a while and just focus on the sidewalk in front of you. And who says that can’t be meditative?

Here’s an added perk: Not are you giving your brain adequate rest by doing this, you’re also subsequently boosting your mood and reducing symptoms of depression by being outside.

Your evening run.

Think about your body and your brain when you run. Do you pace your breathing? Do you focus on one tangible landmark ahead of you? Do you feel more relaxed when your workout is finished? Sounds pretty meditative to us. Take stock of these reactions the next time you go for your jog — bonus points for leaving your headphones at home.

A relaxing bath or shower.
A bath or shower is essentially magic at the end of a draining day. Your brain simultaneously lights up and your body relaxes when the warm water hits you. You get lost in the smell of your lavender soap. You let the acoustic sound lull you to peace. Intentionally noticing all of these elements is a form of meditation, so take pride in the fact that you’re actively creating calm for yourself. (Not to mention, a warm bath also sparks a few moments of pure joy.)

Cooking up a delicious dinner.
Let’s face it: Your mind isn’t going to wander when you have a hot stove in front of you. Cooking allows us to be present in the moment and to focus solely on the task or environment in front of us — the very definition of mindfulness. Not to mention, cooking can even be a relaxing outlet.

Happy Friday!

Fit Chic.


Excuses Don’t Get Results …

The Definition of Excuse:
1. attempt to lessen the blame attaching to (a fault or offense); seek to defend or justify.
2. release (someone) from a duty or requirement.

There’s only one excuse that is getting in the way of your results and that’s YOU!

Throw your excuses out the window and make your health your priority! The good news is, your dog can’t eat your treadmill, which means you have very few good excuses for skipping your workout. Occasionally you have a wedding to go to, or you’re in open-heart surgery, or a meteor is three hours from striking the Earth, but most of the time your excuses are not as creative as you think.

Here are the most common excuses I hear as a fitness coach and here are my rebuttal  to those excuses …

1) Feeling Under the Weather  – Now if you are lying on your death-bed or unable to face the light of day I am not prescribing you workout. If sniffles, light body aches, headaches, etc … it might actually help to exercise. Exercise can clear your sinus passages and flush out harmful toxins. Just be sure to drink lots of water before and after, and don’t make your workout really intense, take a pace that gets the heart pumping, blood flowing, and a little bit of sweat to get you on the road to recovery and keep you on track with your goals!

2) No Time  – This is definitely the  most common excuse I hear. If Oprah, Sir Richard Branson, The First Lady, can find … so can we! We have as much time as we make time. If your health is a priority you will make it happen. We have 168 hours in a week – Your priorities, are where you choose to spend those hours.  Make the most of them!  It’s amazing how much time you can find when you minimize the things that aren’t important to make room for the things that are.

Where do you spend your time?  Just like keeping a food journal can be eye-opening, try tracking your time over the next few days with this Time Tracking Tool . You will be surprised when you break it down on how much time we really do have!

Now you can see what it is exactly you spend your time on and make it apparent what it is you really want to spend your time on.

It’s not what you say that’s important to you, it’s what you DO that’s important to you.  I know you can get a great workout in 20 minutes, so I refuse to accept ANYBODY telling me that they don’t have time to work out.I challenge you, starting today, to erase the phrase “I don’t have time” from your vocabulary.  Instead, say “it’s not a priority.

3) I’M TOO TIRED! – Exercise will actually wake you up. A University of Georgia study found that regular exercise actually decreases fatigue. Exercise gets your blood flowing more efficiently, it revs up your metabolism, improves endurance, and raises your endorphin levels (which helps improve your overall mood and may aid your sleep). Don’t reach for that second cup of coffee, throw on your workout clothes and revamp your energy with some physical activity!

4) I’M OUT OF SHAPE!  Well how are you supposed to get in shape, if you keep talking about how out of shape you are. Stop talking and start doing! We all have to start somewhere, so throw the “SHAPE” excuse out and walk in to a workout you are interested in trying. Everyone started somewhere! Try an organized class, a one on one training session and or workout buddy.

5) I CAN’T AFFORD IT! – -REALLY?!…Why? Didn’t I see you at the bar last weekend? Are you still smoking? You still have cable TV?… Also there are so many affordable fitness plans right at your finger tips . You can always go for a run, bike ride, walk outside which does not cost you a dime.

You can do online fitness subscriptions such as daily burn, or yogaglo. It is free for the month and then $10 to $15 a month. You can also do group training which I feel is the best of both worlds, it is like getting a personal trainer with a group and it typically runs about $10 per class. We CAN afford to workout, we really CAN’T afford not to! I have a saying “Pay now or Pay Later” but it will cost you much more later …


Fit Chic


No More Manic Mondays …


For most of us the dreaded Mondays will be enough to turn our happy Sunday moods into sour ones, but here are a few ways to turn those frowns upside down!

Here are some great tips to make Mondays your best day yet!

1. Kill them with kindness

Remember the lesson you teach your kids about saying something nice or nothing at all? It’s time to turn that concept on its head. Instead of keeping silent the next time you encounter a sourpuss, dish out a compliment. Compliment your boss’s haircut, or acknowledge the hard work of a surly PTA mom. A kind comment could do more to shield you from a dark cloud than zipping your lip. It may even help clear the skies for the other person too.

2. Do unto others

It’s easy to sit and stew about the jerk that cut you off on the highway. A stay-happy alternative to fuming: Do what you wish he had done, advises Dr. Holstein. For example, give the next car plenty of room to merge and a friendly wave. Research shows that doing a good deed for others can lift your mood even more than doing something nice for yourself, says Dr. Holstein. Then, you’ll feel better (and feel good about yourself) for taking the high road.

3. Fake it until you make it

When you’re cranky, the last thing you want to do is smile. But smiling can actually help cement a sunny outlook. When you pretend to be happy, it crowds out unpleasant thoughts because we can only truly concentrate on one thing at a time, explains Dr. Holstein. In fact, research from Paul Ekman, Ph.D., a psychologist who studies facial expressions and the author of Revealing Emotions, shows that grinning actually activates the happiness region of your brain and can help you perceive things in a better light.

5. Skip the morning news

Your sensitivity to others isn’t limited to those around you. Simply reading the day’s depressing headlines can leave you down in the dumps. Solution: If you have a ritual of checking the morning news, replace it with a restorative activity, such as a stretching DVD, walking the dog or reading to your kids. You can still keep up with current events — just wait until the afternoon, when you’re less susceptible to negative reports, recommends Dr. Holstein.

6. Play in the dirt

Gardening can be a terrific way to prevent and even shake off a bad mood. Studies show exercise alone helps increase feelings of happiness and well-being, plus working in the soil has also been shown to bolster positivity, says Dr. Holstein. Scientists at the University of Bristol discovered that contact with microorganisms in the soil stimulates production of serotonin, the feel-good chemical in your brain. So, ditch the gloves and get your hands dirty!

7. See the glass as half full

In most families, or circle of friends, there’s often one person who can’t see the silver lining in anything. To keep a Debbie Downer from bumming you out, acknowledge her point, then offer an alternative, more positive point of view. For example, if your friend complains of slow service at a restaurant, agree that it could be speedier but also mention how grateful you are to catch up. Forcing yourself to look on the bright side keeps you from focusing on the negative aspects of any situation. Who knows, you may even influence your friend to be more optimistic.

8. Keep things in perspective

When life throws you the big curveballs, such as money issues or health concerns, resolve to look at the whole picture and keep things in perspective. When bad thoughts creep in, make an effort to think as rationally about your situation as possible. Ask yourself: Will canceling your yearly vacation scar your kids for life? No, it won’t. (They may even be relieved.) And if negative emotions and thoughts continue to spiral, call an impartial friend. (Family members can be too close for an unbiased perspective.) Ask her to remind you the facts, advises Dr. Holstein.

Fit Chic

Making Time For Meditation ….

oprah meditates

It is very easy to get in the habit of “not having time” for the things that will benefit us most and actually create more focused effective time in our schedule!

Meditation is one of the most important habits you can create in your life. You can schedule just a simple ten to fifteen minutes a day for yourself in the am, pm, or mid afternoon recharge and refocus.

The best way to make meditation a part of your busy routine is to just start and then maybe do a 30 day challenge, join a meditation online accountability group, or make a commitment to yourself

When viewing the lives of some of the top entrepreneurs and business savvy individuals today, one of the common habits they all practice is meditation.If people like Oprah, Kobe, Russell Simmons, Seinfeld, Richard Branson, (and many more) can make time for in their daily lives, I am sure you can spare ten minutes.

Here are some ways the most influential people in the world find time to meditate:


“I give myself a healthy dose of quiet time at least once (and when I’m on point, twice) a day: 20 minutes in the morning, 20 in the evening. Knowing that stillness is the space where all creative expression, peace, light, and love come to be is a powerfully energizing, yet calming experience. Knowing for sure that even in the daily craziness that bombards us from every direction, there is — still — the constancy of stillness. Only from that space can you create your best work and your best life.”

Kobe Bryant:

“I normally do my mindfulness exercises in the morning. It’s the first thing I do when I get up. I find that to be the best way to start the day. It gets me in balance before the busyness and chaos of the day kicks off.”

Jerry Seinfeld: 

“I am a very organized person. I get up at 6:15 a.m., the kids get up at 6:45 a.m., and so I get up and get it in. I’m addicted to the high function. To me it’s a work thing — if you meditate, you can get so much work done. I always say to people you know how about three nights a year you get a good night sleep? You can have it every day with meditation.”

Russel Simmons:

“You can’t serve the world unless you take care of yourself first. I find time for meditation every day.”

Make it a priority and it will have a HUGE impact on your life!

Here are some great resources for you to help calm your brain and give you guidance in your meditation.

Deepak Chopra 21 Day Meditation Challenge

Download the App “Calm” on your android or iPhone.

Those have both have had a very positive impact on my meditation rituals, and have left me feeling rejuvenated and restored!

Fit Chic





Life Without Complaining ….

stop complaining blog

Here is a great friday read that I came across from The Fast Company.

It paints a really good picture on how different your life will look like if you removed complaining from your vocabulary.

If you chose to look at the glass half full instead of always half empty…

Life is all in how we look at it, so why not look at with a optimistic attitude and be a happier, healthier person.

Take this 30 day challenge and journal about it to really see how much of a transition this will make on your life!

Happy Friday!

Fit Chic

An Oscar Party to Remember

lovers oscars

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 treats.

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

The past two years I have not been able to be with my mom or my sister on this honorary day  so I have had to keep the tradition alive and thanks to my loving husband we have!

This year topped the cake, we had our ballots ready, our oscar finest attire (including my husbands tuxedo shirt, my gold and black ensemble, and rambo our dogs finest sweater).

I love tradition, so this year I decided to use my passion to enhance tradition. I created a Oscar Menu featuring top foods for the Oscar Nominated Films …

1. Imitation Game – Imitation Crab and Artichoke Dip

2. Theory of Everything – Everything Bars

3. Birdman – Buffalo Chicken Wings

4. Selma – Biscuits

5. American Sniper – Texas Chili

6. Grand Budapest Hotel – Au Chocolate

7. Whiplash – Ice cream Drumsticks

8. Boyhood – Lil Smokies

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 it got my husband and I talking about fun traditions that have been relevant throughout our life. It was so fun to hear all the wonderful stories my husband had to share.

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