Coconut Chocolate Chip Cookies

Here is a delicious recipe, perfect for summer baking!


  • 1 cup grass fed butter
  • 1 cup organic sugar
  • 1/2 cup organic brown sugar
  • 2 eggs
  • 1 teaspoon vanilla extract
  • 2 1/4 cups almond flour
  • 1 teaspoon baking soda
  • 1 teaspoon salt
  • 2 cups curacao semisweet chocolate chips
  • 2 cups flaked unsweetened coconut


  1. Preheat the oven to 375 degrees F (190 degrees C).
  2. In a large bowl, cream together the butter, brown sugar and white sugar until light and fluffy. Beat in the eggs one at a time, then stir in the vanilla. Combine the flour, baking soda and salt; stir into the creamed mixture. Fold in chocolate chips and coconut. Drop by rounded spoonfuls onto cookie sheets.
  3. Bake for 8 to 10 minutes in the preheated oven. Allow cookies to cool on baking sheet for 5 minutes before removing to a wire rack to cool completely.


Fit Chic

Is Sitting a Lethal Activity?

Is this lethal? read and find out....

This is a great article that I found from

It is so amazing to see the effects that chairs have on our whole body’s composition.

Is Sitting a Lethal Activity? …..

DR. LEVINE’S MAGIC UNDERWEAR resembled bicycle shorts, black and skin-tight, but with sensors mounted on the thighs and wires running to a fanny pack. The look was part Euro tourist, part cyborg. Twice a second, 24 hours a day, the magic underwear’s accelerometers and inclinometers would assess every movement I made, however small, and whether I was lying, walking, standing or sitting.

James Levine, a researcher at the Mayo Clinic in Rochester, Minn., has an intense interest in how much people move — and how much they don’t. He is a leader of an emerging field that some call inactivity studies, which has challenged long-held beliefs about human health and obesity. To help me understand some of the key findings, he suggested that I become a mock research trial participant. First my body fat was measured inside a white, futuristic capsule called a Bod Pod. Next, one of Dr. Levine’s colleagues, Shelly McCrady-Spitzer, placed a hooded mask over my head to measure the content of my exhalations and gauge my body’s calorie-burning rate. After that, I donned the magic underwear, then went down the hall to the laboratory’s research kitchen for a breakfast whose  calories were measured precisely.

A weakness of traditional activity and obesity research is that it relies on self-reporting — people’s flawed recollections of how much they ate or exercised. But the participants in a series of studies that Dr. Levine did beginning in 2005 were assessed and wired up the way I was; they consumed all of their food in the lab for two months and were told not to exercise. With nary a snack nor workout left to chance, Dr. Levine was able to plumb the mysteries of a closed metabolic universe in which every calorie, consumed as food or expended for energy, could be accounted for.

His initial question — which he first posed in a 1999 study — was simple: Why do some people who consume the same amount of food as others gain more weight? After assessing how much food each of his subjects needed to maintain their current weight, Dr. Levine then began to ply them with an extra 1,000 calories per day. Sure enough, some of his subjects packed on the pounds, while others gained little to no weight.

“We measured everything, thinking we were going to find some magic metabolic factor that would explain why some people didn’t gain weight,” explains Dr. Michael Jensen, a Mayo Clinic researcher who collaborated with Dr. Levine on the studies. But that wasn’t the case. Then six years later, with the help of the motion-tracking underwear, they discovered the answer. “The people who didn’t gain weight were unconsciously moving around more,” Dr. Jensen says. They hadn’t started exercising more — that was prohibited by the study. Their bodies simply responded naturally by making more little movements than they had before the overfeeding began, like taking the stairs, trotting down the hall to the office water cooler, bustling about with chores at home or simply fidgeting. On average, the subjects who gained weight sat two hours more per day than those who hadn’t.

People don’t need the experts to tell them that sitting around too much could give them a sore back or a spare tire. The conventional wisdom, though, is that if you watch your diet and get aerobic exercise at least a few times a week, you’ll effectively offset your sedentary time. A growing body of inactivity research, however, suggests that this advice makes scarcely more sense than the notion that you could counter a pack-a-day smoking habit by jogging. “Exercise is not a perfect antidote for sitting,” says Marc Hamilton, an inactivity researcher at the Pennington Biomedical Research Center.

The posture of sitting itself probably isn’t worse than any other type of daytime physical inactivity, like lying on the couch watching “Wheel of Fortune.” But for most of us, when we’re awake and not moving, we’re sitting. This is your body on chairs: Electrical activity in the muscles drops — “the muscles go as silent as those of a dead horse,” Hamilton says — leading to a cascade of harmful metabolic effects. Your calorie-burning rate immediately plunges to about one per minute, a third of what it would be if you got up and walked. Insulin effectiveness drops within a single day, and the risk of developing Type 2 diabetes rises. So does the risk of being obese. The enzymes responsible for breaking down lipids and triglycerides — for “vacuuming up fat out of the bloodstream,” as Hamilton puts it — plunge, which in turn causes the levels of good (HDL) cholesterol to fall.

Hamilton’s most recent work has examined how rapidly inactivity can cause harm. In studies of rats who were forced to be inactive, for example, he discovered that the leg muscles responsible for standing almost immediately lost more than 75 percent of their ability to remove harmful lipo-proteins from the blood. To show that the ill effects of sitting could have a rapid onset in humans too, Hamilton recruited 14 young, fit and thin volunteers and recorded a 40 percent reduction in insulin’s ability to uptake glucose in the subjects — after 24 hours of being sedentary.

Over a lifetime, the unhealthful effects of sitting add up. Alpa Patel, an epidemiologist at the American Cancer Society, tracked the health of 123,000 Americans between 1992 and 2006. The men in the study who spent six hours or more per day of their leisure time sitting had an overall death rate that was about 20 percent higher than the men who sat for three hours or less. The death rate for women who sat for more than six hours a day was about 40 percent higher. Patel estimates that on average, people who sit too much shave a few years off of their lives.

Another study, published last year in the journal Circulation, looked at nearly 9,000 Australians and found that for each additional hour of television a person sat and watched per day, the risk of dying rose by 11 percent. The study author David Dunstan wanted to analyze whether the people who sat watching television had other unhealthful habits that caused them to die sooner. But after crunching the numbers, he reported that “age, sex, education, smoking, hypertension, waist circumference, body-mass index, glucose tolerance status and leisure-time exercise did not significantly modify the associations between television viewing and all-cause . . . mortality.”

Sitting, it would seem, is an independent pathology. Being sedentary for nine hours a day at the office is bad for your health whether you go home and watch television afterward or hit the gym. It is bad whether you are morbidly obese or marathon-runner thin. “Excessive sitting,” Dr. Levine says, “is a lethal activity.”

The good news is that inactivity’s peril can be countered. Working late one night at 3 a.m., Dr. Levine coined a name for the concept of reaping major benefits through thousands of minor movements each day: NEAT, which stands for Non-Exercise Activity Thermogenesis. In the world of NEAT, even the littlest stuff matters. McCrady-Spitzer showed me a chart that tracked my calorie-burning rate with zigzagging lines, like those of a seismograph. “What’s that?” I asked, pointing to one of the spikes, which indicated that the rate had shot up. “That’s when you bent over to tie your shoes,” she said. “It took your body more energy than just sitting still.”

In a motion-tracking study, Dr. Levine found that obese subjects averaged only 1,500 daily movements and nearly 600 minutes sitting. In my trial with the magic underwear, I came out looking somewhat better — 2,234 individual movements and 367 minutes sitting. But I was still nowhere near the farm workers Dr. Levine has studied in Jamaica, who average 5,000 daily movements and only 300 minutes sitting.

Dr. Levine knows that we can’t all be farmers, so instead he is exploring ways for people to redesign their environments so that they encourage more movement. We visited a chairless first-grade classroom where the students spent part of each day crawling along mats labeled with vocabulary words and jumping between platforms while reciting math problems. We stopped by a human-resources staffing agency where many of the employees worked on the move at treadmill desks — a creation of Dr. Levine’s, later sold by a company called Steelcase.

Dr. Levine was in a philosophical mood as we left the temp agency. For all of the hard science against sitting, he admits that his campaign against what he calls “the chair-based lifestyle” is not limited to simply a quest for better physical health. His is a war against inertia itself, which he believes sickens more than just our body. “Go into cubeland in a tightly controlled corporate environment and you immediately sense that there is a malaise about being tied behind a computer screen seated all day,” he said. “The soul of the nation is sapped, and now it’s time for the soul of the nation to rise.”

For the full link go to

Fit Chic

10 Things To Believe In

This is a inspiring blog from CrossFit Rainer ……

Taken from CrossFit Rainer (

I believe a  solid gym is about people, relationships, and community. Fitness comes as a result of having great people and solid relationships in a place where the right tools are available.  A gym without great people is simply a room full of weights.

CrossFit attracts great people in this way. A co-worker once wondered how a guy he knew got a ride to a distant city overnight. He said he didn’t think any of his friends would do that for him. Our response: we have a gym full of friends who wouldn’t hesitate AND they’d even buy coffee for the trip

I believe you can tell a lot about a person by how they approach the bar. Confident. Questioning. Unsure. Determined. Reckless. Cautious.

I believe you can tell even more about that person when they leave the bar. Exuberant. Angry. Self depreciating. Impressed. Proud. Contemplative.

I believe burpees were designed by the same guy who invented pantyhose.

I believe getting your diet nailed down is the hardest thing you’ll ever do. And you’ll have to do it everyday. Somedays it will be easy to make good food choices, other days it will seem impossible. It comes down to how important it is to you.  If its important enough, you’ll do it and the benefits will pay in spades.

I believe we have a duty to our kids. I have a responsibility to raise them in an environment where food is fuel and not celebration, a cure for the pity pool, or something to turn to in boredom. In other words, I have to know that my view of food is all screwed up and I have to instill in my kids something different.

On the topic of kids, I believe they need to grow up knowing exercise if fun, rewarding, and its an enjoyable pursuit for life. Luckily, they get to grow up in a CrossFit gym where they are surrounded by great people, heavy weights, PR’s and all of the makings of a positive, welcoming, healthy environment.

The best gift we’ve ever received was a card that simply said “Thank You for saving my life”

Lastly, I believe in family. My family is just a little bigger these days.


What do you believe in Fit ones? …….

answer in the comments below

Fit Chic

Skirt Steak Fajitas

Skirt Steak Fajitas


4 garlic cloves, minced and mashed to a paste with 1 teaspoon salt

1/4 cup fresh lime juice

1-1/2 teaspoons ground cumin

2 Tablespoons olive oil

2 pounds skirt steak, trimmed and cut into large pieces to fit on a grill or in a ridged grill pan

3 assorted colored bell peppers, sliced thin

1 large red onion or sweet onion, sliced thin

1/4 cup fresh cilantro sprigs

12  corn tortillas, warmed

Guacamole, salsa, and jalapanos as sides


In a large, heavy-duty freezer ziptop bag, combine garlic paste, lime juice, cumin, and olive oil. Seal and shake to combine. Place skirt steak, bell peppers, onion, and cilantro sprigs into the bag, squeeze out the air, and turn to coat the meat, distributing vegetables evenly. Refrigerate at least 2 hours or overnight to allow marinade to penetrate.

To cook preheat the grill, while grill is heating, remove skirt steak from marinade to a platter, shaking off liquid and reserving marinade with the vegetables. Preheat a heavy skillet to the smoking point. Drain vegetables and cilantro, and quickly stir-fry over high heat until slightly charred and softened, but not mushy. Set aside and keep warm.

Grill skirt steak over high heat quickly until medium rare, about 2 minutes per side. Slice meat against the grain into strips and serve immediately with warm tortillas, the seared pepper vegetable mix, guacamole, salsa, and jalapenos.



Fit Chic

Utilizing Your Community to Benefit Your Results….

Thank You, to a wonderful community for always pushing me and raising the bar of excellence!

Since we sold our gym back in January, I haven’t really found the community that I had when we were gym owners. As a result I have been doing a lot of working out on my own.

I still push myself to the be the best I can be, but I notice working out is so mundane with no music blasting, the person next to you’s sweat hitting you in the face,  the mental push of knowing you can work just as hard as your peers, and the recognition you get from them day in and day out.

This has been a big piece that has been missing to my puzzle, and I didn’t really know the huge effects that it had and has until it is no longer there.

If I am in class and know that I am supposed to do a workout prescribed, I will always go prescribed because I know that is the expectation that my peers have for me. If I am running or rowing, I give it my all because “running is what I am good at” and I couldn’t show them otherwise, or picking up a weight that you don’t think you can lift, but all of your peers do and you try and succeed because you know they will cheer you on for even trying.

Now I don’t have to go as heavy because it is just me, I don’t have to run or row as fast because there is no one watching, and I don’t need to PR because there is no one standing by my side to tell me I can when I all I want to do is quit; so I don’t.

I still have intense great workouts and continue to see results but I have lost that va va voom;  until now!

The best example was this morning, I went to the gym before I was going to train. I did an intense workout and got a decent time, but I know I could have gone harder and not taken so many breaks. Then it was off to train at Functional Fitness on the Bluffs. This is a great group of individuals that two other trainers and I like to throttle every Tuesday Thursday Saturday! I went to class with training on the brain, but when I got there one of the guys needed a partner for the workout and I couldn’t leave him hanging!

It was a workout where one person did an exercise while the other person ran and then you switched. I ran first and when the famous 3..2..1.. words rang from the trainers mouth I took off like a bat out of hell and boy did it feel GREAT!!!! I was pushing myself like I used to. I went prescribed and did my best, I worked hard for every rep, and I did it all to make my partner proud! We were the first one’s done and I was toast. It felt so good to have that old love and feelin back!

I will now make a commitment to myself and to others to utilize my community! Know that I do not have to rely on myself, because I have groups of people that will keep me accountable, push me, and do it all while saying “good job”.

So Fit One’s go out into your community and utilize the wonderful groups around you. If you do not have one, email me or post in the comments below and I will refer you to some that I think will be great!

We know longer have to do it on our own…. we just have utulize our community!

Fit Chic

Curried Broccoli Salad ……

I first had curried broccoli salad at a natural foods store, and oh my was it amazing. The only problem was in was 9.99lb! I decided to try my own rendition of this and here is what I came up with …..

Curried Broccoli Slaw with Bacon and Cashews

1-1/2 lbs broccoli crowns, ½

cup of celery diced

1/2 cup red onion, finely chopped

1/2 cup chopped raw cashews

1/2 cup olive oil mayonnaise

1/4 cup of olive oil

3 Tbsp cider vinegar

1 Tbsp curry powder

6 slices bacon, cooked and crumbled (optional use turkey bacon)

2 teas of garlic powder

1/2 cup of sliced almonds

Cut broccoli crowns into
1-inch pieces. Place broccoli in food processor. Use pulse to finely chop
broccoli but don’t puree.

Place finely chopped broccoli
in large bowl along with onions, celery, and cashews.

Combine mayonnaise, olive oil, garlic
vinegar, curry powder, an in a small bowl and stir well.

Pour dressing over the broccoli salad and top with almonds; toss to coat.

Cover and refrigerate for at least 2-hours.

Sprinkle bacon bits over salad just before serving.


Fit Chic

The Benefits of Going Gluten Free…

Cheers to a Gluten Free Lifestyle!

As many of my readers know, I have been gluten intolerant for 8 years, and I seen the amazing benefits from going gluten-free. I have watched it help many of my closest friends all the way from ulcerative colitis to seeing those long-lost muscles that we all knew that we had!

I found this article on It really explains the true benefits of going gluten-free, and what exactly gluten does to our bodies.

The Benefits of Going Gluten-Free

People at risk for celiac disease ought to be screened for the disorder, even if they show no symptoms, a new study suggests.

Celiac disease is a disorder that causes digestive problems in the small intestine when the person consumes gluten, a protein found in wheat, rye and barley. The number of U.S. residents with the disease has grown rapidly in recent decades, but, according to the study authors, an estimated 2 million people have the disease but do not know it.

For the study, researchers screened 3,031 healthy people who were related to someone with celiac disease, but had no symptoms themselves, and selected 40 people who tested positive for antibodies specific to celiac disease. By random selection, members of that group were either put on a gluten-free diet or told to continue with their normal diet, containing gluten.

People on a gluten-free diet reported improved gastrointestinal health as well as an overall improvement in their health-related quality of life, compared with the others, according to the study.

“We found that regardless of the clinical presence of celiac disease, most screen-detected patients benefitted from early treatment of a gluten-free diet,” Dr. Katri Kaukinen, from the gastroenterology department at Tampere University Hospital and School of Medicine in Finland, said in a news release from the American Gastroenterological Association.

“In addition, the results showed that endomysial-antibody positive patients had an evident gluten-dependent disorder and, therefore, it could be argued that detection of antibody positivity could be sufficient for the diagnosis of celiac disease,” she explained.

After the study, 85 percent of the participants were willing to maintain a gluten-free diet, and 58 percent viewed their screening for celiac disease in a positive light, the researchers said.

“Based on our results, an intensified serological screening of at-risk populations of celiac disease is encouraged,” Kaukinen said. “However, more research needs to be done before expanding screening to the general population.”

Kaukinen was scheduled to present the findings Monday in Chicago at the Digestive Disease Week conference. Experts note that research presented at meetings should be considered preliminary because it has not been subjected to the rigorous scrutiny given to research published in medical journals.

Here is the link to the article:

Think twice now before you decide to eat gluten, and think about all of the benefits that a gluten-free diet has on you and your health!

Fit Chic

The Fit Chic Hot Momma’s Club!

Fit Chic Hot Mamma’s Club Representing!

With Mother’s Day happening on Sunday, I wanted to pay tribute to all of my Fit Chic Hot Mommas!

I got the pleasure of training these wonderful women in January, and it has been so wonderful to watch them accomplish their goals, and do things they never believed they could do!

These ladies show up every Monday, Wednesday, and Friday with a smile on their face, ready to push themselves to the next level with no complaints! Their consistency and positive energy has really made such an impact on their results, and in their daily lives as well!

These women have made a huge impact on the community and motivated many other mother’s in the same situation to get fit and have fun doing it!

Fit Chic Momma’s have really shown me that you can do it all! They are not only amazing mother’s, wives, and friends …. they are mentors and I feel so lucky to have the opportunity to work with them on a daily basis and help them reach their goals!!!

Keep up the great work ladies. I can’t wait to see you continue to grow in your fitness journey! Continue to Rock, Inspire, and show off what it means to be a part of the Hot Mamma’s Club!

Love you guys!

Fit Chic

A French Toast Casserole that would be any Mother’s Favorite!

I found this recipe from the one and only Paula Dean and made it into a healthier gluten-free recipe that we all can enjoy with our mothers!


  • 1 loaf of tapioca bread (gluten-free bread)
  • 8 large eggs
  • 2 cups of coconut half and half
  • 1 cup unsweetened almond milk
  • 2 tablespoons of organic sugar
  • 1 teaspoon vanilla extract
  • 1/4 teaspoon ground cinnamon
  • 1/4 teaspoon ground nutmeg
  • Dash salt
  • Grade B Maple syrup


Slice tapioca bread into 20 slices, 1-inch each. Arrange slices in a generously buttered 9 by 13-inch flat baking dish in 2 rows, overlapping the slices. In a large bowl, combine the eggs, half-and-half, milk, sugar, vanilla, cinnamon, nutmeg and salt and beat with a whisk until blended. Pour mixture over the bread slices, making sure all are covered evenly with the milk-egg mixture. Spoon some of the mixture in between the slices. Cover with foil and refrigerate overnight.

The next day, preheat oven to 350 degrees F.

Spread Praline Topping evenly over the bread and bake for 40 minutes, until puffed and lightly golden. Serve with maple syrup.

Praline Topping:

  • 1/2 pound (2 sticks) butter
  • 1/2 cup of honey
  • 1 cup chopped pecans
  • 2 tablespoons light agave nectar
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon ground nutmeg
  • Directions:
  • Combine all ingredients in a medium bowl and blend well.


Fit Chic


Men are from Mars and Women are from Venus in Regards to Nutrition Too!

We all know men and women are different in many ways, and a number of us obsess over nutrition and specifically what to eat right after a workout.

Did you ever wonder if men and women might be different in this area, too?

A recent article in the New York Times highlight some research done on the topic of post-workout nutrition and the differences between the sexes.

Traditionally such studies on nutrition and athletes are done with all male groups, but this recent work included female athletes, too. The study was done with cyclists, but opens the door for considerations for athletes in all sports. It turns out women had a different response to post-workout proteins and carbs and the absorption rates of nutrients before and after workouts differs between the sexes.

Here is the article, check it out!

Fit Chic