Pumpkin Coconut Soup …..

I got this recipe from CFLA, it is very tasty!

Pumpkin Coconut Soup


2 medium carrots chopped
1 medium green sweet pepper, seeded and
1 medium onion chopped
1 T coconut oil or other preferred oil
15 oz. can of 100% Pumpkin
14 oz. can unsweetened coconut milk
14 oz. can (just under 2 cups) Organic Chicken
Broth (veggie broth can be subbed to make this vegetarian friendly)
2 Tbs.of honey
1 medium fresh jalapeno Chile pepper, seeded
and finely chopped
3/4 tsp. sea salt
1/2 tsp. ground or fresh minced ginger
2 Tbs. freshly snipped cilantro or parsley
About 1 tsp. of clove

Directions:In a large saucepan, cook carrots, sweet
pepper, and onion in hot oil over medium heat (about 5 minutes) or until the
veggies are tender. Add the sea salt while it’s cooking. In a separate bowl,
combine pumpkin, coconut milk and broth. Stir in honey (if you’re using it),
jalapeno pepper, ginger and clove. Stir pumpkin mixture into carrot mixture.

Bring to boil, reduce heat. Simmer uncovered
about 10 minutes or until heated through – stir frequently. Before serving,
stir in snipped cilantro or parsley.

Makes about 6 – 1 cup servings.


Fit Chic


Leaving Your Legacy….

We Love you Dre … Thank you for all the Wonderful Memories You Have Left Me With!

If you were to die tomorrow, how would you want to be remembered?

Would you be happy with the people that represented who you were?

Would you be happy with what was said about you?

Would you die knowing you had left behind something that was a representative of you?

I went to a very dear friends funeral on Friday. He had past away in a motorcycle accident at the age of 32. It was very sudden and very sad.

As I was sitting at his memorial service, I began thinking…. Who would be at my funeral if I died tomorrow?

Would the people in the room really represent who I was and wanted to be?

What would the people say about the person that I was?

Would I be happy with what I had accomplished and who I had impacted while I was here?

It was the first time someone close to me (who was my age) had passed away, and it really made me examine the person that I was and the person that I wanted to be represented as.

As people began to speak one by one they all had the same commonality. He was very motivational and inspirational to many.

It did not matter his occupation, or what he drove, how much he made etc… It was about the legacy he left and the people he effected in the time that he was here!

This was so powerful and eye-opening to me! Are we living the life that we were meant to?

Or are we settling because we are scared of stepping out of our comfort zone?

I examined my life and what I had achieved thus far, and it made me realize my purpose was to motivate, inspire, and coach people to be the best that they can be!

The one thing that I took from this whole experience was that you need to live each day to the fullest and leave your legacy while we are able to leave it.

Don’t live in fear of who you could be, live for who you want to be remembered as.

Fit Chic

It’s Smoothie Time!

I have a lot of clients contact me for recipes for smoothies. My clients enjoy these because they are easy to make, fill you up, and you can take them on the go!

Here are a few recipes that you should try, you can mix and match too!

Coconut Avocado Smoothie:

1/2 avocado

1/2 c unsweetened almond milk

1/4 c shredded coconut

a scoop of sunbutter, almond butter, or peanut butter

crushed ice

combine ingredients into a blender and serve.

Chocolate Almond Smoothie:

3 tablespoons of sunbutter or almond butter

1/2 c unsweetened almond or coconut milk

2 teaspoons of unsweetened cocoa powder

a scoop of chocolate or vanilla whey protein

crushed ice

blend all ingredients together and serve.

Vanilla Berry:

1/3 c of frozen berries

1/2 c of unsweetened almond milk

1 scoop of vanilla whey protein

1/2 teaspoon of vanilla

sprinkle cinnamon to taste

crushed ice

combine all ingredients into a blender mix and serve.

#1 Smoothie

1 cup of unsweetened almond milk

2 teaspoons of honey (optional)

1/2 banana

1 scoop of peanut butter or sunbutter

1 scoop of chocolate of vanilla protein powder

crushed ice

mix ingredients into the blender and serve.


Fit Chic












A Good Quote to Live By!

Dance as though no one is watching!

“Dance as though no one is watching
you. Love as though you have never been hurt before. Sing as though no one can
hear you. Live as though heaven is on earth.”

I read this quote today and it really hit home. Would you live life differently if you knew you were not being judged or watched? How would you live life if the world was at your fingertips?

I thought about these questions and began to ask myself what I would change, or would I would do differently? and I don’t think that I would do anything.

I have been so blessed with the people who I have met and that have been introduced into my life. I have taken opportunities that I never thought possible, and I have dreamed of what will come and I am excited about the future!

I believe that is the whole point of this quote. We don’t need to live life for the what if’s … or maybe someday’s…. just take opportunities as they come and make the most of them no matter how crazy they may sound at the time.

I remember when my husband and I had decided to move to Sioux Falls South Dakota from LA. Our friends and family thought that we were nuts, and couldn’t understand it, but that didn’t matter to us. What mattered is we felt that this is something we had to do and we did it, and thank God we did! We started a gym and met well over 200 people to which we love and respect very much. If we never took the risk, we would have never gotten the reward!

Make the most of the life you have, and take advantage of every opportunity, “Dance as though no one is watching
you. Love as though you have never been hurt before. Sing as though no one can
hear you. Live as though heaven is on earth.”

What would you do if you knew you couldn’t fail?

Post in the comments below

Fit Chic

Mini Meatloaf Muffins


1 teaspoon olive oil
1 cup finely chopped onion
1/2 cup grated carrot
1/2 teaspoon italian seasoning
2 garlic cloves, minced
3/4 cup ketchup, divided
1 1/2 lbs extra lean ground beef
1 cup of almond or peanut flour
3 tablespoons prepared mustard, divided
1 teaspoons of barbeque sauce
1 teaspoon worcestershire sauce
1/4 teaspoon fresh ground black pepper
2 large eggs, beaten
cooking spray

n to 350°.  Heat the olive oil in a large nonstick skillet over medium-high heat. Add chopped onion, chopped carrot, dried italian seasoning, and minced garlic; sauté 2 minutes. Take off heat and cool for 5 minutes.

Thoroughly combine onion mixture, 1/2 cup of the ketchup, 2 tablespoons of the mustard, worcestershire sauce, pepper, and eggs in a large bowl. After combining wet ingredients, add ground beef and almond flour.

Combine 1/4 cup ketchup, 1 tablespoons mustard, and bbq sauce. Spoon the meat mixture evenly into 12 (medium) muffin tin cups coated with cooking spray (or 6 of the very large muffin cups).  Top each evenly with ketchup mixture.

Bake at 350° for 25 minutes and let stand for 5 minutes.



Fit Chic

What Does Commitment Mean to You?

Wikipedia’s Definition of commitment is:

commitment, interaction dominated by obligations. These obligations may be mutual, or self-imposed, or explicitly stated, or may not. Distinction is often made between commitment as a member of an organization (such as a sporting team, a religion, or as an employee), and a personal commitment, which is often a pledge or promise to ones’ self for personal growth.

So what does that mean to you? How committed are you to the relationships, habits, and activities in your life that make you better?

I was watching my friends this weekend train for the CrossFit Games which take place in July. Every week for the next 6 weeks we will have to perform a certain workout, and how well we do for our team helps our team to qualify for these games.

It was really apparent on these people’s faces even their body language, who was committed and who was not!

The most committed came in early warmed up, did the proper stretching and prepared mentally for the task at hand, the others didn’t and it showed in their workouts.

It is the same in your relationships! My friends always say how I have the best husband in the world (and I do), but we work very hard on our relationship and we are very committed to being the best spouse to each other that we can be!

Look at successful business entrepeneurs, if they were not completely committed to their product they would not be as successful as they could be, because if you are not fully committed then how do you expect others to be?

Your challenge this week Fit ones is to stay TRUELY committed to yourself and your task at hand! If it is working out, do it and commit to it and see the incredible results you will obtain.

If it is your relationships, when it gets hard, you argue, or things are just not going your way, remember your commitment to each other and see how strong your relationship will become…

For yourself, be committed to being the best that you can be each day, and see what a powerful, motivated, inspiring individual you will be not only to yourself but to others around you!

I find when I put my commitments on paper I am more accountable to them, and will follow thru with them a lot more diligently!

What are some of your commitments you want to make?

Please leave them in the comments below!

Fit Chic

Why Building Muscle Should Be Your Top Priority!

AMac definitely knows the importance of building muscle!!!

This is a great article from gubernatrix on the importance that building muscle has on your body!

When you mention muscle building or muscular hypertrophy to someone – male or female – they generally picture big, bodybuilder-type muscles. So for anyone who doesn’t want to be ‘big’ (and that’s most people, to be honest), they will claim not to want muscle building or muscular hypertrophy.

But that’s a mistake – understandable but nevertheless, a mistake. Everyone, from Johnny Teenager down the road to your old mum, needs muscular hypertrophy. And here’s why. Peak muscle We need our musculoskeletal system in order to do, well, anything. Sit down, stand up, take the stairs, carry things.

When we are young, our bodies build muscle well, without us having to do much about it. By adulthood, about 40 per cent of our total body mass is muscle. Without any particular training or dietary strategy, muscle mass peaks at around 16-20 years old in women, and 18-25 years old in men.

Muscle strength peaks a bit later, around age 20 in untrained women and around 30 in untrained men. Muscle decline After the age of 25, muscle loss is around 10 per cent per decade! In fact both bone and muscle mass decrease with age.

Bones become less dense and therefore frailer (osteopenia) and muscle mass decreases (sarcopenia). But weight tends to increase with age – which can only mean that the extra weight is fat!

Well I don’t know about you guys but I’m in my mid thirties and I am not happy about the idea of it being downhill all the way after age 20! We are surviving longer than ever before – do we really want to ‘peak’ having run only 20-30 per cent of our lifespan?

Do we want to spend most of our adult lives fat and weak?

So the truth is that after our early twenties, muscle building is what we have to do to stop the otherwise inevitable decline of strength and ability, and the increase in fat and weight. Muscular hypertrophy needs to be at the top of everyone’s fitness agenda.

Here’s an illustration of what I mean.

Diagram showing muscle building scenarios

This diagram shows what muscular hypertrophy really means for the normal person who just wants to stay in good shape for as long as possible. The red arrow is the ‘do nothing’ scenario: no weight training and bad diet results in steady loss of muscle and bone mass and increase in body fat and frailty. The blue arrow is the ‘regular resistance training and decent diet’ scenario, staving off the decline of muscle and bone mass for as long as possible.

Now I usually try to avoid giving personal examples since they don’t necessarily apply to everyone. But I think my own example does illustrate this process well.

I’m 35 years old and I’m stronger, slimmer, with less body fat and more muscle than 10 years ago. In other words, I’ve been able to reverse that trend by taking action. I’ve not done it through ‘cardio’ or by starving myself. I’ve done it through regular weight training and a good diet.

This is not about how great I am or what sacrifices I made. I’m not a professional athlete or bodybuilder, just a regular person who has committed to being in good shape for as long as possible. So this is about how blimmin’ easy it is once you’ve figured out how to do it. Muscular hypertrophy along with fat loss is the strategy that will get you and keep you in shape.

By the way, I have Dan John to thank for putting this strategy in such simple terms, making it so easy to communicate (read more of his wisdom here as he answers readers’ questions). The way forward It is taking a while to get this message across. It is not just women who are not getting the message; I hear plenty of men in the gym who are reluctant to do any weight training for fear of getting too big and bulky.

As my friend Allyson Goble from Bodytribe Fitness puts it, people “deserve to have strong muscles and bones and ligaments and tendons, etc. AND look good in their undies too!” Rest assured there are many different techniques in resistance training, to meet many different goals (just have a browse around this website!). But if you don’t build it in order to maintain it, you’ll lose it.

Fit Chic

A Guilt-Free Shamrock Shake

Happy St. Patty’s Day!

Eat your heart out McDonald’s! Here is a shake that tastes delicious and is actually good for you!


  • 2 cups coconut vanilla ice cream (found at your local natural foods store)
  • or use Paleo Ice Cream (I will insert the recipe for this at the bottom of the page)
  • 1 1/4 cups unsweetened Almond Milk or Coconut Milk
  • 1/4 teaspoon mint extract
  • 8 drops green food coloring


Put all ingrediants into a food processor and mix, ( you may use a blender but the consistency will not be as thick).


You could add lite whipped cream or cool whip to the top and use green sprinkles to make it more festive.

For Paleo Ice Cream :



Fit Chic

Sometimes Doing the Things You Hate Most, Are the Things We Need the Most!

CF FTS Last Year at the Games … We over came a lot that we Did not want to do but it paid off!

As I was getting ready for Church this past Sunday, and I was dilly dalling taking my time trying to find any excuse I could to not go. Why?

As I was sitting in Church listening to the sermon, I thought about how happy I was that I had come. I had so much more clarity and calmness, so why did I not want to be here again?

This brought me to the conclusion, sometimes the things that we try to avoid the most are the most beneficial for us!

For example how many times do we dread going to the gym, but when we are done we feel like a million bucks!

Or working on a big project, when it’s completed there is such a feeling of accomplishment!

I feel that every time we force ourselves to do what we dread, we become stronger and really grow from it.

This month I challenge you to do things you don’t really want to do; and by that I mean step out of your comfort zone!

I have found that my greatest successes have come from my greatest discomforts. When I took a leap I found my purpose…

Here is a great quote that I will leave you with:

“We cannot become what we want to be by remaining what we are.” Max DePree

Fit Chic