Who Knew Sleep Was Just as Important As Exercise…..

I found this blog from our old gym and I thought you all would really enjoy this!

sleep, Sleep, SLEEP! We all need it. We all know we need it. So why do we get it?

Work, family, kids, homework, friends, social life, T.V, internet, etc…All the stresses of LIFE!

For most of us, we have or are putting our Health way up high on our priority list.

Now within the health list of priorities SLEEP is at the TOP! Yep, the TOP!

“Sleep deprivation mimics many elements of the aging process. One could make the argument that how you feel when you are sleep deprived is likely how you will feel if you are both diabetic and old (sleep deprivation dramatically impacts insulin sensitivity). Improved sleep time and quality will help you: Lean out, avoid depression, autoimmunity, heart disease…it might even help you be a better athlete. This is a very interesting article for me in that coaches simply tried a schedule more conducive to better sleep and they saw immediate performance improvements in their players. They also dumped the AM shootaround session and saw improvements. More down time, less junk “mileage”.” Taken from Robb Wolf site.

Sleep is an integral part of living a healthy life and I am going to recommit myself to this task! I’ve read a bunch of sleep advice and the common threads are as follows:

1.Make a regular sleep schedule, including weekends.
2.Use your bed for sleep and sex only, use your laptop, watch tv and do your homework someplace else.
3.Avoid eating large meals, caffeine and alcohol at least 3 hours before bedtime. Alcohol may make you sleepy at first but it fragments your sleeping stages and a small snack is ok if you have an empty stomach.
4.Create a bedtime ritual, reading a book or taking a hot bath are both good recommendations. The bath will raise your body temperature and as you cool down your body will fall into a sleep state more naturally.
5.Make sure your sleep environment is dark, quiet and cool. Make sure you have good blankets though!
6.Exercise regularly. This is best performed during the daytime or no more than 3 hours before bedtime.
7.Go to sleep when you’re tired. Sounds obvious, but if you are in bed with the lights out for more than 15-20 minutes, get up and do something else until you get tired.

So take the smart approach and get those zzz’s!

Fit Chic

Do You Have What It Takes To Be A Fit Chic?

Attn: All Fit Chics,

Are you tired of the same routine, not getting the results you want, or just want a kick butt workout? Well here is your chance!

Starting Tuesday February 8th @ 10am we will be starting personal group training classes.

These classes are geared to women of all ages and fitness levels.

The classes will last no longer than one hour ( which includes a warm-up, stretching, workout, and cool down).

This is the best of both worlds; you get to workout with friends and also get the coaching from a professional!

The workouts will be fun, and different everytime you come!

Email me at fitchicla@gmail.com to rsvp or any additional questions that you may have.

Also please email me a list of your schedule availability, as we are going to be adding more class times and locations.

Can’t wait to see you all there!

From Super Bowl Recipes to Low Cal Delicious Beverages…

Since I did food recipes yesterday… I figured why not do delicious drink recipes for the Super Bowl!

Why do we have to take the “fun” out of parties just because we are living healthier…

WE DON’T! Here are a list of Cocktails all under 100 calories.

1. “Annie Marg” –

1 shot of silver tequila

1 ounce of triple sec

soda water (flavored is delicious)

fresh limes squeezed into it

2. Vodka Soda Splash of (whatever you like)

2 ounces of Belvedere Vodka (lowest sugar content)

soda water

and splash with whatever you like i.e.. Red Bull, Cranberry, Sprite, Orange Juice, Tonic etc…

3. Gin and Soda

2 ounces of gin

soda water

and fresh squeezed lemon

4. Super Bowl Punch

 Not too sweet yet not too tangy, delicious for any occasion

 3 6 oz. of Lite lemonade

1 2 liter bottle lemon lime flavored water

1 750ml. bottle red wine

1 orange sliced

1 lemon sliced

Gluten Free Beers:

Against the Grain, World Top Brewery (United Kingdom)

Bards Tale Dragons Gold, Bard’s Tale Beer Company (USA)

BeerUp Glutenfrei, Grieskirchen (Austria)

Birra 76 Bi-Aglut, Heineken Italy (Italy)

Blonde (also Ginger and Apple Beers), Billabong Brewing (Australia)

Daura, Estrella Damm (Spain)

G-Free, St. Peter’s Brewery (United Kingdom)

Green’s Endeavour Dubble, Green’s (United Kingdom)

Koff I, Sinebrychoff (Finland)

Lammsbräu, Neumarkter (Germany)

Messagère, Les bières de la Nouvelle-France (Canada)

Mongozo’s exotic flavorded pilsners (The Netherlands)

New Grist, Lakefront Brewery (USA)

Nodogoshi, Kirin (Japan)

O’Brien Brown Ale, O’Brien Brewery (Australia)

Passover Honey Beer, Ramapo Valley (USA)

RedBridge, Anheuser-Busch (USA)

Residenz Bio-Reis-Gold Dunkel, Liebharts (Germany)

Schnitzer Bräu (Germany)

Sorghum Molasses Brown, Outer Banks (USA)

Toleration, Hambleton (United Kingdom)

Tread Lightly Ale and 3R Raspberry Ale, New Planet (USA)

Tumma Kukko, Laitilan (Finland)

Guiltless Cosmo:

2 ounce of citrus skyy Vodka

1 ounce triple sec

splash of sparkling raspberry soda water

splash of lite cranberry juice (or unsweetened)

 Wine is always a plus too especially not high in sugar like a Cabernet, Merlot, Chardonnay, and Shiraz.

Now Super Bowl will be extra enjoyable this year!

Fit Chic

 

 

 

 

 

Super Bowl Paleo Style….

 

 

A Veggie Platter:

Broccoli, Carrots, Cauliflower, Peppers, Mushrooms, Squash, Tomatoes, zucchini etc…

Buffalo Chicken Wings in a Gluten Free Peanut Sauce

Ingredients

  • 1 lb. chicken wings
  • 2 T. almond butter
  • 1/4 C. hot pepper sauce
  • 1-2 T. wheat-free tamari or hoison sauce
  • 2 t. olive oil

Instructions

  • Bake wings at 375 degrees for 20 minutes.
  • In saucepan, melt almond butter heating slowly.
  • Stir in hot pepper sauce, tamari, and olive oil. If sauce gets too thick, add a little more tamari and oil.
  • Brush wings with sauce.
  • Bake for 10 more minutes.
  • Turn over and baste with sauce.
  • Bake 10 more minutes.

Sweet Potato Chips

Mango Salsa:

Ingredients:
1 small mango, peeled and chopped
1 large tomato, seeded and chopped
1 red onion, chopped
1/4 cup fresh cilantro, chopped
1 small jalapeno pepper, seeded and finely chopped
2 tbsp lime juice
Salt and pepper to taste

Method:

Carefully peel mango and slice flesh from seed. Follow above instructions to peel tomato and coarsely chop. In a food processor, combine chopped red onion, cilantro, jalapeno pepper, and lime juice. Pulse until coarsely ground. Add mango and tomato and pulse until desired texture is achieved. Add salt and pepper to taste and adjust any other ingredients as necessary. Pour into serving dish and refrigerate for 1 hour before serving.

Holy guacamole:

4 ripe avocados

2 cloves of garlic

1/2 cup of red onion

cilantro to taste

a pinch of Tony’s Creole Seasoning

a splash of salsa

(for added spice put in jalapeno)

Mash avocados, then add chopped onion, cilantro and garlic. Mix throughout, and then add salsa, creole seasoning, and jalapeno.

Pulled Pork

Ingredients:

  • 4 lb pork roast
  • 2 onions, sliced, divided
  • 1 onion, chopped
  • 5 or 6 whole cloves
  • 2 cups water
  • 16 oz bottle of gluten free BBQ sauce
  • salt and pepper

Preparation:

Place one sliced onion at the bottom of Crock Pot.
Stud pork roast with cloves and season with salt and pepper.
Place roast in slow cooker on top of the sliced onion. Cover with the second sliced onion and add enough water to fill Crock Pot two thirds of the way.
Cover and cook on low 8 to 12 hours.
Remove roast. Remove and discard cloves, bone and fat as well as any water, onions and grease remaining in pot.
When pork roast is cool enough to handle, use a fork or your fingers to pull it apart until the entire roast is shredded.
Return the pulled pork to the crock pot. Mix in the chopped onion and BBQ sauce and cover. Heat on high for 1-3 hours or until the onions are soft.

Bacon Wrapped Dates:

Ingredients: (adjust for the amount of people you have, usually plan on 2-3 per person)
Whole Pitted Dates
Roasted Pecan Halves
Uncured Bacon (raw) sliced in 1/2 or 1/3 to fit around date

Directions:
Preheat oven to 400
Place a pecan piece inside each date. Wrap date in a piece of bacon and secure with a tooth pick Place on parchment paper on a baking sheet and bake for 12 minutes (start checking them when it gets close). The bacon should be cooked and crisp-ish. Serve Hot!

Beanless Chili:

2 lbs lean ground beef
1 large steak cut into chunks (or stew meat)
1 large can crushed tomatoes
1 can diced tomatoes and chilis
1 small can tomatillo salsa (in the Mexican food aisle)
large onion diced
1/8 cup almond flour (this is optional for thickening, omit if you have a nut allergy)
about 2 cups of beef broth
3 cloves garlic minced or about
2 tsp garlic 1 tsp ground cinnamon
2 tbs ground cumin
3-4 tbs chili powder
olive oil

Put about 2 tbs olive oil in a pan and get it screaming hot. Sear the chunks of steak in batches (don’t crowd or it won’t brown). It doesn’t have to be cooked at this point, just brown and pull it out. Add a little more oil if needed and add diced onion to kind of brown a bit. Add the beef stock and let it cook until it is reduced by half (this gives a really meaty base). Add in ground beef and almond flour. Stir until it browns a bit. Add garlic, spices, tomatoes, and steak chunks. Simmer on low heat for a couple of hours.

and last but not least….

Buffalo Sliders Wrapped in Romaine Lettuce Leaves:

2lbs of ground bison

1/2 teaspoon of pepper

2 cloves of garlic

2 tsp of Olive Oil

2 tbsp of Butter (grassfed preferably)

1 sliced onion

1/2 cup of mushrooms (optional)

In a large skillet heat oil, garlic, onion, mushrooms, pepper, and butter till onions are grilled and browned.

In a separate bowl add the bison and pour skillet mixture into bison and mix throughout.

Then throw on the grill, or put them back on the skillet and fry them.

Enjoy!

Fit Chic

 

 

 


Put the “I” in Intensity….

Chris is putting the “I” in Intensity!

Wikepidia’s definition of Intensity is: the quality or state of being intense; especially : extreme degree of strength, force, energy, or feeling.

So what exactly does this mean…. and how the heck do we get there?

I have been in the fitness industry for over 10 years, and have pretty much done every type of fitness activity you can do, but the one thing I lacked was “Intensity”.

I could stay on an elliptical from sunrise to sunset, but I was not seeing physical or mental gains. I was lacking the big “I” and it was keeping me from all of my fitness goals.

When I first discovered CrossFit, I was pretty skeptical. First off, no workout typically lasted longer than 30 minutes and was spending 3 hours in the gym. Secondly there was “heavy” weights and I did not want to get “big”, and last I was satisfied with my routine and not willing to step out of my comfort zone.

I wanted to lose some weight for my wedding, so I decided to give it a try. Low and behold not only did I drop those last 5lbs I wanted, I was loving the way I was feeling! I decided since it had worked so well for my wedding that I would keep on with the program, and see if it could lead to anymore results.

Not only did it lead to results, it CHANGED MY LIFE!

I started understanding the word intensity and the results showed. I no longer had to be on an elliptical for 2 hrs, if I could be much more intense in 10 minutes.

I made a choice that every WOD (workout of the day), that I encountered I would take on full force and be the most “intense” that I could be.

Some days I did walk away feeling defeated: “I could have pushed harder”, “I shouldn’t have dropped the weight”, “I should have run faster”, but at the end of the day I was still performing with intensity!

My body has now completely been transformed and I no longer look at the scale, calories, or body fat. I focus on the big “I” and all my results seem to fall right in to place.

It has been very interesting these last 3 weeks, I have recently relocated from South Dakota to my home town of Los Angeles. I am now working out mostly on my own. I was SO afraid that I wouldn’t push myself to the degree that I did with my fellow Crossfitters standing by….

but that is not the case… I was shocked at the amazing things you can achieve when you rely on your mental push and your intensity. I have PR’d on my back squat by 25lbs, I have made myself do workouts that I don’t want to do, I completed one of the most hellish workouts in CrossFit and took 5 minutes off my previous time.

All because I put the “I” in intensity! So I challenge you to find your “I” and push it to the next level. The results will amaze you!

Fit Chic

Tasty Home-made Protein Bars

These bars are great to take on the go, for dessert, or just a little snack. These were a HUGE hit with my family!

Protein Bar Recipe:

2 cups of Organic Sunflower Butter or Peanut Butter

1 ½ Cups of Honey

2 ¼ Cups of Protein Shake Mix (choc, or vanilla) ( I use a Powder called “Evolution)

2 cups of Almond flour or Peanut flour ( you can get these at Trader Joes, or any health food store).

 

Instructions:

1. Mix Peanut butter and Honey in a microwave bowl

2. Heat for 60-90 seconds. Mix well

3. Add Protein Shake Mix Powder and mix well.

4. Add Flour and mix gently.

5. Spread in a 9×13 pan

6. Refrigerate for 1 hour

7. Cut into 24 squares

8. Serve

 

 
 
 
 

 

What If CPM Fitness and Fit Chic Procreated?

                                                         

My husband and I recently sold our gym in South Dakota, and relocated to our home of Los Angeles. After working together for over 2 years, we thought we would part ways in business for a while and do our “own thing”. We still wanted to get people to their fitness goals through nutrition, working out, and overall wellness, but not as one unit.

As we began training on our own, we realized we were missing our better halves and what a great team we were together. We could touch so many more people if we were doing this as a team.

My husband has a blog and a training business called CPM Fitness (which are both amazing by the way). As we all know I am a “Fit Chic”, so what does that make?

We are opening the doors to our new venture Tuesday February 8th and need your creative minds to help CPM and Fit Chic become one…..

Please put your wonderful ideas in the comments below

or you can comment on my husbands blog at www.cpmfitness.blogspot.com.

Can’t wait to hear what you everyone comes up with!

Fit Chic

What Does Your Perfect Day Consist Of?

Here is a picture of my husbands “Perfect Day”

Many of us get into our routines in our daily lives, so much that we forget what truly makes us happy! I have had made it a priority this past year to use the gifts that I have been given and really do what makes me happy!

I bet if you take a poll and ask people what their perfect day consists of, or what truly makes them happy? Over 50% would not be able to answer right off the bat. We let work, family, and “things” get in the way of finding “true” happiness.

So I have now started asking my clients, “If you had Groundhog Day every single day What would your day look like”?

Here is mine: I would start out with a morning workout, eat breakfast, go to Coffee with my hubby and sit outside; relax and read. I would train my clients. Then I would go for a run or hike and take in all the beautiful scenery with my mom! I would pick up my sister from school and take her some place she enjoys. Then for the evening I would (try to fit another workout LOL), cook a delicious dinner, and go out for “Date Night” with my Husband.

It is not over the top. It is actually very simple, but makes me happy and excited! When I am frustrated or having a bad day I envision this and it puts a smile on my face!

I challenge each and every one of you to write down your “Perfect Day” in the comments and on a piece of paper for yourself!

Keep this in your wallet, car, or someplace that you will always see it! This will change and evolve just like we do, so make updates as needed!

Live your “Perfect Day” and see how happy you can truly be!

Fit Chic

Sundried Tomato Turkey Sausage Egg Cupcakes

I figured since you have been given dinner and dessert, why not a fantastic breakfast recipe!

This recipe is terrific to make with the kids as well, and they love the cupcakes!

Ingredients:

  • 12 eggs
  • 1/3 to 1/2 cup of almond milk (unsweetened)
  • 3/4 c. sun-dried tomatoes, diced into small pieces
  • 1 tbsp grass-fed butter ghee or coconut oil
  • 10 oz. mild turkey breakfast sausage
  • 1/4 to 1/2 cup of onion
  • 1 clove of garlic
  • 1/2 tsp. dried Italian seasoning
  • dash of pepper

The How-To:
1) In a large saucepan, brown the sausage with the butter oil, breaking up into small pieces.
2) Add in the diced sundried tomatoes and Italian seasoning, pepper, and garlic as the meat begins to cook through.
3) While this is cooking, beat the 12 eggs and cream in a large bowl. 4) When meat is finished cooking, stir meat mixture into eggs.
5) Ladle into oiled cupcake tins.
6) Bake at 325 for 25-30 minutes until brown on the edges and cooked through.

Enjoy!

Fit Chic

Guiltless Gluten Free Chicken Pot Pie …..

 

Here is an amazing Chicken Pot Pie Recipe:

Ingredients (serves 4-6)
Crust
– 1 Cup almond flour
– 1/4 Cup Olive Oil
– 1/4 tsp baking soda
– 1/4 tsp sea salt

 

Filling
– 2 big roasted chicken breasts (boneless, skinless) cut into small pieces
– 2 Tbsp olive oil
– 3 Cups mushrooms – sliced
– 1 Cup chopped onion
– 1 Cup chopped carrots
– 1 Cup chopped celery
– 1 Cup finely chopped broccoli
– 1 Cup finely chopped cauliflower
– 2 Cups chicken stock
– 1 Tbsp fresh Thyme
– 1 tsp dried parsley
– 2 tsp coconut flour
– 1 Tbsp fresh garlic

– pepper to taste 

This recipe is sooo delicious! If you want to avoid making crust you can throw the ingrediants into a crock pot and top mixture of 1 cup almond flour sprinkled.

Enjoy!

Fit Chic