Holiday Recipes

We all love the Easter Holiday, but we usually don’t love how we feel afterwards!

Here are a couple recipes that I found that will make your Easter meal be just as enjoyable and even tastier!

I found this recipe on


Warm Roasted Beet, Kale & Shrimp Salad

1 lb medium cooked shrimp, tails removed and deveined

8 small beets, peeled, sliced and cubed

10 garlic cloves sliced in half lengthwise

2 tablespoons coconut oil

2 bunches of kale, tough stems removed and diced

½ tablespoon of balsamic vinegar

Handful of crumbled pecans

Sea salt and black pepper to taste

Preheat oven to 450.

In a glass baking dish toss together the cut up beets, garlic cloves, and coconut oil. Bake for 35-40 minutes, stirring every 10 minutes.

Remove the beets and garlic from the oven and pile the kale on top.

Put back in the oven for 10 minutes, stirring half way through the cooking time. The kale will start to shrink down after that first 5 minutes, making it easier to stir.

While the kale and beets finish cooking, add the shrimp to a medium sized mixing bowl.

When the kale and beets are done, pour over the shrimp, add the balsamic vinegar and salt and pepper if you like, stir,

top with crumbled pecans and eat!

Balsamic & Dijon Glazed Ham with Roasted Pearl Onions

2 pounds pearl onions
1/2 cup of honey
5 tablespoons good-quality aged balsamic vinegar
3 tablespoons Dijon-style mustard
1/4 cup butter, diced
1 teaspoon salt
1/4 teaspoon freshly-ground black pepper
1/2 cup water
1 (8- to 10-pound) ham shank, fully cooked, fat trimmed to 1/2-inch thickness*

Cook onions in large pot of boiling salted water 2 minutes; remove from heat
and drain. Trim root ends, leaving base intact. Peel; set aside. (Onions may be
made 1 day ahead. Covered and refrigerate.)

Preheat oven to 325 degrees F. Line a large stainless steel roasting pan with aluminum foil.

In a small bowl, combine honey, balsamic vinegar, and Dijon mustard to
make the balsamic glaze.

Place prepared onions in a 11x7x2-inch glass baking dish. Add 2/3 cup of the
prepared balsamic glaze, butter, salt, pepper, and water; toss to coat. Cover
with aluminum foil.

Making 1/2-inch-deep slits, score ham with diamond pattern. Place ham in
prepared roasting pan and bake 45 minutes. Place the baking dish with the onions
in the oven. Roast ham and onions 25 minutes. Uncover onions, and continue
roasting onions and ham an additional 50 minutes. Baste ham with some of
balsamic glaze. Continue to roast ham and onions until deep brown and glazed,
brushing ham with balsamic glaze every 10 minutes, about 30 minutes longer.
Remove from oven and transfer ham to large platter.

Transfer onion mixture to bowl. Serve ham, passing onion mixture separately.

Top with this Pineapple Salsa Recipe:


1 cup finely chopped fresh pineapple

2 tablespoons finely chopped purple onion

2 tablespoons finely chopped green onion

1 tablespoon finely chopped red bell pepper, optional

1 tablespoon finely chopped fresh cilantro

1 tablespoon honey

dash ground red pepper, cayenne or chipotle

2 teaspoons finely minced jalapeno pepper, optional

juice of 1 fresh lime, about 1 1/2 to 2 tablespoons

1/4 teaspoon black pepper


Combine all ingredients; cover and refrigerate for an hour or more to blend flavors. Serve with grilled or broiled fish, chicken, or pork.Makes about 1 1/3 cups.


Have a great Holiday …..

Fit Chic

Yeah Burpees!!!!

A recent study that I came across in the NY Times, asked a dozen physiologists … what is the single best exercise for your body?

Low and Behold it was everyone’s favorite exercise…. The BURPEE!!

So rest assured when you do these wonderful exercise movements you are really doing a body good!

Here is the link to the article in the NY Times …. Check it out!

The next time you dread doing these wonderful exercises, remember your body is actually thanking you!


If you don’t know what a burpee is, here is a demonstration from a guy who liked them so much he did 100 in a row!


Fit Chic

BAKER’S Bunny Chocolate Cupcakes that are Gluten Free

I found this cute recipe on and tweaked it a little to make it gluten free …..

It is a perfect Easter recipe!


4 squaresBAKER’S Semi-Sweet Chocolate

6 Tbsp. butter or margarine

3/4 cup organic sugar

1 tsp. vanilla

2 eggs

1-1/4 cups almond flour, divided

1/2 tsp.baking soda

3/4 cup water

1-1/2 cups thawed lite COOL WHIP Whipped Topping

Few drops food coloring


jelly beans (optional)



Heat oven to 350°F.

Microwave chocolate and butter in large microwaveable bowl on HIGH 2 min. or until butter is melted. Stir until chocolate is completely melted. Add sugar and vanilla; beat with mixer until well blended. Add eggs, 1 at a time, beating well after each. Stir in 1/4 cup almond flour and baking soda. Add remaining flour alternately with water, beating well after each addition.

Spoon into 12 paper-lined muffin cups.

Bake 19 to 21 min. or until toothpick inserted in centers comes out clean. Cool in pan 10 min.; remove to wire rack. Cool completely. Tint COOL WHIP with food coloring; spread over cupcakes. Decorate as desired. Keep refrigerated.

Fit Chic

“Attack Your Goat”

First off I need to apologize, last Monday I posted a blog on “Why Beer is Bad”, and I didn’t include the links to where they came from so here they are: and They are great blogs, you should definitely check them out!

“Attack Your Goat”

We have a saying in the Crossfit world called “Your Goat”.

A “Goat” is something that you despise and try to avoid at all costs, usually because we know it is what needs the most work, or it is a movement we flat-out can’t do.

Your goat can change as you progress, or sometimes it continues to linger no matter how badly you want it to go away!

I started to apply this rule to my everyday life as well. You all know what I am talking about….

The tasks in life that you avoid at all costs, or get pushed to the bottom of the “to do list” even though they should really be on top.

So why do we avoid out “goats” so much?

Is it fear, too much to handle, to uncomfortable, or just a plain pain in the you know what!

Well whatever the reasoning is we need to attack and conquer it!

Every time I complete a workout that included my goat…. I always felt so much more accomplished than when I completed a workout I know I was really good at. Of course the workouts I am good at our a great ego booster, but they don’t build the confidence or character that the “goat” workouts did!

This philosophy really began to carry over into my personal life as well. What I came to realize was the tasks that I continued to avoid, were the tasks that were really going to take me to where I wanted to go! They would build character, take me out of my comfort zone, push me, and allow me to grow and succeed in the positive direction I envisioned I could be!

I challenge you all to go out there and attack your “goat” with full force! Don’t hide from it, or act if it is not there. Put it at the top of your list, not the bottom. Challenge yourself to make your goat a habit that you look forward to and no longer despise!

What are some of your “Goats” that you want to work on?

Post them in the comments…..

Fit Chic

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.




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:




then write another list for 5 years from now:




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


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.


Fit Chic

What’s so Great About Shape Ups?….

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!


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!!



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



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.



*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 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, and my clients where in heaven. It tastes great and is very good for you!



  • 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


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.




Fit Chic