Goals Goals Goals…

This guy is very deligent about reading his goals!

I was in a meeting yesterday and we began talking about goals in all different aspects of your life.

Career

Health

Personal

They had you put your goals for a month from now, 6 months, 1 year, and 5 years. As I began writing I was very focused on my short-term goals, as I write them down often and I conduct a meeting every Wednesday to keep me accountable for them. But when it came to putting my 1 to 5 year goals down on paper I had to really analyze and ponder what I wanted to write.

Where did I want to be? What did I want to be known as? What did it take to get there?

5 years seems to be so far away, but as I really took a look at life the last 5 years have truly flown by! Think about how much more attainable and accountable you will be for these goals if they are staring you in the face each and everyday for the next 5 years.

There is infinite potential for each and every one of you and when you have a clear and concise focus reaching these goals is so powerful!

I read an article from one of the creators of the “Chicken Soup for the Soul” series and he was explaining the impact that writing his goals had for him. When he was in his early 20’s he had written down what he wanted his ideal home and family to look like. He got so detailed that he even drew a picture of his house. 8 years later his son was up in the attic and found a piece of paper and said “Dad what is our house doing on this piece of paper” The man turned to look at what his son was talking about and lo and behold was the picture he had drawn 8 years prior of the exact house that they were currently living in.

He had taken the time to put his goals on paper, and by doing this was he was obtaining them in his subconscious.

So I challenge you all to take out a piece of paper and write the following goals:

1 year:

health

Career

Personal

then write another list for 5 years from now:

Health

Career

Personal

Revisit them often, and as you grow and change let your goals do the same.

3…2…1… write!

Fit Chic

Gluten Free Cheesecake Swirl Brownies

I found this great recipe from food renegade. It is for all you cheesecake brownie lovers out there. Here is the best of both worlds!!!

Brownie Ingredients

  • 1 c almond butter
  • 2 eggs
  • 1/3 c cocoa powder
  • 1/2 c canned coconut milk
  • 1/2 c coconut crystals or palm sugar
  • 1/4 t salt
  • 1/3 c chocolate chips (optional)

Cheesecake Ingredients

  • 8 oz cream cheese
  • 1 egg
  • 1/3 c coconut crystals or palm sugar
  • 2 t vanilla extract

Directions:

Set your oven to 350 F.

In a large bowl, whisk together the brownie ingredients until well combined, and pour into a greased 9×9 oven-safe baking dish.

Add the cream cheese to your mixer bowl and beat until smooth, add the rest of the ingredients and beat until combined.

Dollop the cream cheese batter on top of the brownie batter. Using a knife, or a toothpick, swirl the cheesecake batter into the brownie batter. This would be a great thing for kids to do! Another option would be to remove the vanilla extract and add your favorite extract flavoring to the cheesecake batter; mint, almond, orange, coffee, coconut–would all work well.

Bake for about 35 minutes–until the top has slightly cracked. Serve well chilled, just like cheesecake.

Enjoy!

Fit Chic

What’s so Great About Shape Ups?….

http://www.youtube.com/watch?v=erhbn3ElJVo

There are so many products out on the market now, that are what I like to call “Look like this without even trying” product. The biggest Fad that fits right into this category are the shape up shoes . Sketchers is not the only brand jumping on the band wagon, Reebok came out with their version called “Easy Tone”. Avon and even Walmart have a Curves and Danskin version of the shoe as well.

You have all seen these crazy looking shoes that are supposed to get you into tip top shape, without doing anything else but simply walking?

When did this sudden craze begin to take over?

I found a recent study done by web MD and what I found is that you definitely don’t want to be trading in your excercise routine anytime soon!

Article:

A new study, released by the American Council on Exercise (ACE), shows that toning shoes including Skechers Shape-Ups, MBT (Masai Barefoot Technology), and Reebok EasyTone don’t help you exercise more intensely, burn more calories, or improve your muscle strength and tone.

“Toning shoes appear to promise a quick-and-easy fitness solution, which we realize people are always looking for,” ACE chief science officer Cedric X. Bryant, PhD, says in a written release. “Unfortunately, these shoes do not deliver the fitness or muscle-toning benefits they claim.”

In the new study performed by researchers at the University of Wisconsin-La Crosse, 12 active women aged 19-24 completed a dozen five-minute intervals on a treadmill while wearing Skechers Shape-Ups, Masai Barefoot Technology,  Reebok’s EasyTone Reeinspire shoes, or traditional New Balance running shoes as researchers monitored how hard they worked — technically called exercise response. A second group of 12 women aged 21-27 performed a similar battery of five-minute treadmill tests in the various shoes while researchers measured  muscle usage in their calves, quads, hamstrings, buttocks, back, and abs.

The results? There was no significant difference in calories burned or muscle usage between the four types of shoes, the researchers reported.

Many people do feel that these shoes work because of soreness in different muscles. Don’t be fooled, Bryant says. The shoe’s unstable sole design does cause wearers to use slightly different muscles to maintain balance, resulting in temporary soreness that will subside as the body adjusts to the shoe, he says.

That said, “If these shoes are serving as a motivator for individuals to walk or get moving more often, that is a good thing, even if they don’t produce the dramatic toning and calorie-burning results people think they are getting,” Bryant says.

So is this really all we have to do as a society now? Have a superstar like Kim Kardashian promote the product with sexual inuendos, throw some bedazzled billboards up, and promote girls with great bodies walking in them on tv?

Guess so…. It seems like everywhere you turn you can spot these shoes from a mile away! They look ridiculous and if there was no hype NO ONE (and I repeat) NO ONE would be wearing them.

So the next time you go to put your shape up shoes on think twice, throw on some nikes  and go to your local Fit Chic for an fitervention.

Nut Crusted Balsamic Tilapia …. OH MY!!

Ingredients:

 

1/2 cup of roasted garlic balsamic vinaigrette (or regular balsamic is good too)

4 tilapia fillets (1 lb.)

1/4 cup finely chopped Mixed Nuts (preferably raw)

2 Tbsp. finely chopped cilantro

1 clove garlic, minced

1 tsp. olive oil

1/2 onion diced

 

Directions:

Pour dressing over fish in shallow dish; turn fillets over to coat both sides with dressing. Refrigerate 30 min. to marinate. Meanwhile, combine nuts, cilantro, garlic and oil.

 

Heat oven to 375°F. Remove fish from marinade; discard marinade. Place fish on lightly greased baking sheet. Top with nut mixture; press lightly into fish to secure.

 

Bake 10 to 12 min. or until fish flakes easily with fork.

 

Serve

*Pour fish and marinade over the top of steamed asparagus and it is delicious!

 

Fit Chic

What’s So Bad About Beer?

I found a similar blog related to this topic on crossfitla.com and I thought it was very appropriate to show you how beer truly affects our body in a negative way.

I have a lot of clients wonder what is really so wrong with beer? Especially now with the 55 calorie beer and the ultra’s, we are under the impression that because it is low-calorie it is ok …. WRONG! Beer causes two major problems that make your body dislike you and the beer greatly! First is inflammation and second is spiking insulin. Read on how your body reacts and think twice before grabbing a cold brew from the fridge!

Problem 1: Inflammation. Ever had a stomach-ache after drinking beer and wonder why? I would put money on the grains. Many grains contain a special protein called lectin, also referred to as gluten. Gluten is not easily broken down in your stomach. If not broken down, it travels into your intestines and there causes damage to cells, often resulting in tiny holes. These holes allow bacteria and other substances to leak into the blood stream (they don’t belong there). This is where autoimmune (inflammation) response comes in.

Problem 2: Spiking Insulin. Whatever your beer of choice, it’s going to spike your insulin levels. Here’s what happens. Insulin is released in response to consumption of sugar (beer is mostly carbs, aka. sugars). Insulin is the messenger that tells your cells to absorb glucose so you can use it as energy. Like anything else, your cells have a max glucose capacity, and when full, the excess sugars are then converted to fat. If you are consuming too much sugar, your body over produces insulin. Sustained insulin production over time will cause your cells to desensitize; leading to a host of other problems like increase in fat stores, and ultimately diabetes.

I am not saying stop drinking for the rest of your life. I am saying make smarter decisions for your body i.e grab a glass of wine or a vodka soda.

See how much better you feel in the morning after drinking vodka sodas compared to beers!

Fit Chic

It’s No-atmeal!

It Even Looks Like the Real Thing!

I had a lot of clients who really missed eating their oatmeal for breakfast and didn’t know what else to eat ….

 

I found this recipe on www.marksdailyapple.com, and my clients where in heaven. It tastes great and is very good for you!

 

Ingredients:

  • 1 small handful of walnuts
  • 1 small handful of pecans
  • 2 tablespoons ground flax seed
  • 1/2 – 1 teaspoon ground cinnamon
  • 1 pinch of ground nutmeg
  • 1 pinch ground ginger
  • 1 tablespoon almond butter
  • 1 banana, mashed
  • 3 eggs
  • 1/4 cup unsweetened almond milk (add more if you prefer it a little runny)
  • 2 teaspoons pumpkin seeds
  • 1 handful of goji berries or fresh berries

Directions:

Add walnuts, pecans, flax seed and spices to a food processor and pulse it down to a course grain, making sure to stop before it’s totally ground into a powder. Set aside.

 

Whisk together eggs and almond milk (Doug uses a Blender Bottle) until the consistency thickens a little bit into a loose custard. Thoroughly blend together the mashed banana and almond butter and add it to the custard, mixing well.

 

Stir in the nut mixture. Microwave or gently warm on the stove until the “no-atmeal” reaches your desired consistency; this should only take a few minutes. In both cases, stir the mixture frequently as it cooks.

 

Sprinkle pumpkin seeds and berries on top. Add more almond milk if you want.

 

Enjoy!

 

Fit Chic

When is the Last Time You Have Given Your Best Effort?

I heard this phrase last night and it really made me think…if you know me at all, you know I am obessed with the power of our mental capacity.

Why is it that some people are ultra successful and some people are NOT?

Or lets put it in fitness terms…

Why is it some people push harder than others?
Why do some people have a ton of improvements and success and some people never really “Get it” and end up stopping/quitting?
Why can some people stick to healthy living better than others?

Now questions to ask YOURself…

When is the last time you have given YOUR BEST effort?
Do you do your best each and every time you Workout?
What holds you back?
What grade would you give yourself in your fitness career up to this point? Are you coasting through?

The great thing about fitness is you have an opportunity to improve every single time you workout!

Below is a cool blog I found to help you mentally train yourself not only for your workouts, but in life as well. “Train your brain like your muscles and everything will improve for the good.”

Enjoy!

_________________________________________________________________________________________

You have the power to win. You have the power to excel in life and for that you don’t need to look outside. A positive mindset with an attitude developed over a period of time can do wonders for you. Every individual in himself have a storehouse of extreme energy and strength. This is a latent energy waiting for initiation to do its magic. If you realize this than all that is left is how to source it from within , which is your inner self. In order to make your best effort there are 9 steps which can do the magic for you. Follow them and see how Best Effort comes naturally within you and you can clearly see a change in your execution powers. The steps now

1)    You have a limited time- Any effort requires the action in a specific time period. One has to realize that few minutes of effort have the power to change their lives. All hard work they have done needs a best effort in those few minutes in order to make it to the top. You have to be prepared for those few moments which have powers to take you on the Path of fame.

2)    Sweat it Out- Nothing compares to hard work. Nothing can give you more confidence than the hard work you have done for the final show. More hard work has power to stream the luck in your side. It makes the odds in your favor

3)    Think More About it- Think of success and think more about it. Live, eat, sleep and dream of success only. You thoughts need to be synchronized in a manner that every part has a fragrance of success in it. The more you think of success the more you get prepared to welcome it in real time

4)     Be Eager- You need to be eager, you need to be hungry to get success. A want, a hunger, a desire, a thirst to win has a magical power which takes you closer to success. Show your animal instinct to get closer to your goal.

5)    Be Flexible- Adapt to the environment. Be prepared to be flexible and adjust to the surroundings. You need to be the chameleon that uses all tactics to fight to its enemy. Remain prepared and expect the extreme.

http://www.mysticmadness.com/10-steps-on-how-to-give-your-best-effort.html

Fruit Salsa and Cinnamon Chips

This is a great Spring recipe, perfect for spring holidays, luncheons, and showers. It is sooo yummy and very refreshing as well!

Ingredients

  • 2 kiwis, peeled and diced
  • 2 Golden Delicious apples – peeled, cored and diced
  • 8 ounces raspberries
  • 1 pound strawberries
  • 1-2 tablespoons of honey
  • 1 tablespoon cinnamon
  • 1 teaspoon of pumpkin spice or nutmeg
  • 3 tablespoons no sugar added fruit preserves, any flavor
  • 10 (6 inch) corn tortillas
  • butter flavored cooking spray
  • 2 tablespoons cinnamon with organic sugar

Directions

  1. In a large bowl, thoroughly mix kiwis, Golden Delicious apples, raspberries, strawberries, honey, cinnamon, pumpkin spice (nutmeg), and fruit preserves. Cover and chill in the refrigerator at least 15 minutes.
  2. Preheat oven to 350 degrees F (175 degrees C).
  3. Coat one side of each corn tortilla with butter flavored cooking spray. Cut into wedges and arrange in a single layer on a large baking sheet. Sprinkle wedges with desired amount of cinnamon sugar. Spray again with cooking spray.
  4. Bake in the preheated oven 8 to 10 minutes. Repeat with any remaining tortilla wedges. Allow to cool approximately 15 minutes. Serve with chilled fruit mixture.

 

Enjoy!

Fit Chic

No Matter What Keep Your Integrity ……

This guy has a lot of Integrity!

Wikipedia’s definition of Integrity :

My husband and I always have a joke about being in situations and playing out scenarios the way that you wish that you could, and the way they actually play out.

For example: You are at the grocery store after a long day, and you are in a long line and a checker opens a new lane and the person who just got in line (even though you have been waiting for ever) jumps into the new lane. You want to go into the new lane push the lady out of the way and tell her “I have been waiting for 15 minutes, why do you feel so entitled?”, but instead you keep your “integrity” and either stand in the same line, or politely go behind and the woman and smile.

There are many scenarios like this that we all have gone through in our lives, but how do you choose to handle these situations?

Do we handle them with integrity, or do we choose to fly off the handle and not keep any form of composure?

Sure it makes you feel fantastic in the moment, but after was it really worth it?

In workouts, friendships, jobs, and life in general, there are going to be many  situations where people are going to really test you, but how are you going to react to it?

I have found in any situation I am in, I always feel much better knowing that I had the utmost integrity in the situation, than known as the person who can’t keep their composure.

People will always judge, say things that aren’t true, take short cuts on your behalf, but who cares!

Keep your integrity and at the end of the day you can rest assured you did the best that you could possibly do, and handled the situation with “integrity” and dignity.

We are all challenged but always keep your integrity, and be the best that you can be and that will shine far greater than anything else!

Fit Chic

A Tuna Casserole Twist

Growing up Tuna Casserole was definitely a favorite dish of mine. Here is a great way to still enjoy the delicious taste, and not feel guilty about it!

Ingredients

1 spaghetti squash, cooked -(Cut lengthwise in half, place face down in plate of water and microwave for 5-7 minutes)

1 can coconut milk

4 cans tuna (or salmon) drained

3 tbs curry paste

3 garlic cloves crushed

1/2 red bell pepper diced

1/2 zucchini diced

1/4 eggplant diced

1 cup of diced broccoli

1 carrot diced

1 cup spinach chopped

1/2 onion – diced

1/2 tsp chili flakes

1 tsp basil

1 tbs Mrs. Dash

1/4 cup almond flour

Preheat oven to 375 degrees.

In a saucepan, combine coconut milk, curry paste and garlic and simmer on medium low heat for 10 minutes to reduce.

Combine remaining ingredients (except almond flour) and stir in coconut milk mixture.  Sprinkle almond meal on top and bake for 45 minutes.

Yummy!

Fit Chic