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!



  • 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

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.”



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.


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!


  • 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


  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.



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!


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.


Fit Chic

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