What is a Healthy Diet Anyways….

Here are the effects of an unhealthy diet.. Don’t let this happen to YOU!

Diet (and by diet I mean lifestyle not cabbage soup), is a key component to improving health, fitness, goals, and all aspects of wellness!

There is an overwhelming obsession in our nation with being thin…. but with millions of diet fads how can we tell whats a hoax and what works. I as many women my age have tried as many diets as Hugh Hefner has women, and they all seemed the same. You would get all pumped up to start on Monday, and by half way through the week you were either sick to your stomach from the same food, or feed up and bingeing. I got to the point I was so sick of dieting that I decided I would just drink Coffee Bean for breakfast, lunch, and dinner. If it worked for the Olson twins it could work for me!

I was starving all the time, and the more I worked out the more weight I gained. “How could this be”? Not only was I counting fresh air as points in my weight watcher program, but I had seen the gym more than my apartment, and the lbs were not dropping!

Right around this time I found out I was gluten intolerant. There were not the abundance of products out there that they now have today (8 years later), and I was at a loss for what to eat. I began researching and finding new ways that I could eat what the average american does, but make it healthy and taste good too! I removed all the processed food, and started to eat more fresh nutrient foods. When my friends would come over, or we would go out to eat all of a sudden my food looked and taste more appealing to them than theirs.

I began to create gluten free dairy free recipes like pizza, lasagna, cookies, cakes, pancakes, even Thanksgiving dinner and everyone that tried it had the same response: “This doesn’t even taste healthy”. and that is when it all started to make sense; the light at the end of the DIET tunnel. If you don’t feel like you are on a diet, but you still feel like you are getting those foods you love there is no obsession. We do not have to be perfect, think if it like an ATM The more deposits we make (ie healthy choices) the more money we have, if we make a with-drawl every once in a while (ie cheat), it is not going to drain our account because our deposits still out weigh the debits.

My husband always uses a good quote, “there is a reason the word DIE is in diet”. The more you restrict, the more you shut down, and in the end you are not healthy at all. All I did was make a few small changes that made a lifetime of difference. Since not eating dairy or gluten I now rarely get sick, I have more energy than ever before, and I feel healthier overall.

In the weeks to come I will be posting several of my most popular recipes… try them out and begin to make those small tweaks that will lead to a healthier way of life. If you are able to eat healthy and still make it taste delicious why not give it a try!

Fit Chic

The Importance of Stretching and Flexibility

Now this is some flexibility!

Stretching and flexibility are the key components to injury prevention, being able to work out no matter what your age, and rehabilitation. I recently had shoulder surgery, and did my 6 weeks of physical therapy. When my 6 weeks was done, I got clearance from my Doctor to “Go back to doing what I was doing” (so I did).

At first everything was great, I was lifting as much as I did before surgery. I could pull, push, press, and dip with no pain at all. But as I continued to push the envelope, my shoulder began to deteriorate quickly! I was missing a link … the doctor told me I was cleared, so why was I in more pain now than ever before?

The answer was lack of stretching and flexibility! I was so focused on working out hard, that I let working out efficiently go by the wayside. I see my husband day in and day out stay so disciplined with his stretching. It can be 10 at night and he will be diligent about it, and the results really show! He is never hurt, he is always feeling good, and he even sleeps more comfortably at night. I can honestly say I would not be in the predicament that I am, if I would have made stretching and flexibility a priority, instead of getting another workout in.

Here are some cause and effect of stretching:

A lack of flexibility seems to be a contributing factor to the onset of injuries and overuse problems like tendonitis, bursitis and lower back pain.

Flexibility training allows greater movement and improved posture, increases physical and mental relaxation, releases muscle tension and soreness and reduces the risk of injury.

So you choose, do you want age to just be a number, or be what stops you?

Fit Chic

Amazing Cookies that You Will Not Believe Are Good For You!

Cookies Perfect for Valentine’s Day!

 

Gluten Free Peanut Butter Blossoms

2 1/2 Cups of Almond Flour

1/2 teaspoon of salt

1/2 teaspoon baking soda

1/2 cup of olive oil

1 cup of peanut butter or sunflower butter

1 egg

1 tablespoon vanilla extract

1  bag of dark chocolate Hershey Kisses

 Combine dry ingredients in a large bowl

  1. Stir together wet ingredients in a smaller bowl
  2. Mix wet ingredients into dry
  3. Form ½ inch balls and press onto a parchment lined baking sheet
  4. Bake at 350° for 7-10 minutes
  5. Remove from oven and immediatley place hersey kiss in the middle of the cookie
  6. Cool and serve

Enjoy!

Fit Chic

There Are Just Not Enough Hours in the Day….

A lot of us in today’s world have so much on our plate that we don’t even know where to begin. From Family, Work, church, recreational activities, we keep compiling, but unfortunately we still only get 24 hours!

I find that even though fitness is one of the most important aspects to one’s wellbeing we seem to always fit it in WAY down the list. I have heard all the excuses there are, but bottom line I have seen families with 5 children, single working mothers, people with disabilities, and perfectly healthy people that are just dedicated to living a healthier life.

My husband and I always laugh when people come to us and say “I am just not finding enough time”, because bottom line, your health is just not that high on your list of priorities. Somehow that same person is able to keep up with the Kardashians so why not the Gym? ….

I have devised a plan for no excuses.. If you can’t make it to the gym workout at home. I have worked out in 2oo square foot hotel rooms, on the side of the road, in just about every confining/random place you could find, and you know why… because I am committed! I have made my health a priority!  With health being at the top of my list,  I will live longer with my husband. I will be a more active, encouraging, example to my children. I will be a a motivating friend, daughter,trainer, and mentor for others around me because of the choices that I make.

I have an eight year old sister, and tonight she came to me with her workout clothes on, music blasting, and a Workout that she said was “going to kill me” (and I think it did :]). She is making those same choices, and that is the most rewarding experience for me!

I have compiled a list of workouts below, and copied a link of 50 at home workouts for you to not make excuses and in the words of NIKE “JUST DO IT”!!! Don’t start on Monday, start today, Don’t wait for things to heal, Modify, and most importantly DON’T LET YOURSELF OFF THE HOOK with your life!

> 140 walking lunges
> 60 situps
> 50 box jumps
> 40 burpees
> 30 pushups
> 20 cleans
> 10 turkish getups
>
> 6rds
> 30 box jumps
> 20 med ball clean
> 10 burpee
>
> 50 inverted burpees
> 40 box jumps
> 30 push press
> 20 pushups
> 10 deadlifts
> 100 squats
> 10 deadlift
> 20 pushups
> 30 db PP
> 40 box jumps
> 50 burpees
>
> amrap 20
> 800 m row
> 20 wallball
> 20 burpees
> 20 box jumps
> 20 OH squats
> 20 tricep dips
> 20 ring dips
> 400 m row
> farmer walk 100 meters
>
> Dirty 30
> 30 box jumps
> 30 jumping pullups
> 30 kb swings
> 30 WL
> 30 K2E
> 30 Push Press
> 30 back extension
> 30 wallball
> 30 burpee
> 30 DU
>
> 10 rds
> 5 burpee
> 7 deadlift (135)
> 10 wallball
>
> 400 singles
> 40 wall squats
> 300 singles
> 30 burpees
> 200 singles
> 20 pushups
> 100 singles
> 10 turkish getups
> 100 singles
> 20 pushups
> 200 singles
> 30 burpees
> 300 singles
> 40 wall squat
> 400 singles
>
> 50 burpee
> 20 DB thruster
> 25 wallball
> 30 KB swing
> 35 pullup
> 40 box jump
> 50 situps
> 200 squat
>
> Amrap 20
> 5 jumping squats, 10 pushups
> 15 kb swings
> 20 DU
>
> 50 burpees
> 25 thruster
> 50 squat
> 25 pullup
> 50 squat
> 25 DU
> 50 squat
> 25 kb swing
> 50 squat
> 50 burpees

Here is the link for 50 workouts you can do just about anywhere:

http://centraloregoncrossfit.typepad.com/typepad/free-home-workouts.html
>
Here is a picture of the workout my 8 year old sis created:

Fit Chic

My First Recipe Revealed … Come and Get It!!!!!!

Here is my most requested and most popular recipe that will make you never want to call for a pizza again!

Everyday Gluten Free Dairy Free Pizza
Crust:
2 cups almond meal
2 eggs
3 tbsp olive oil
¼ tsp baking soda
1 tsp garlic powder
1 ½ tbsp fresh rosemary chopped
Toppings:
1 cup organic marinara sauce from Trader Joe’s
1 lb Italian pork sausage nitrate free
2 crook neck yellow summer squash diced
3 green onions chopped
Handful of torn basil leaves
2 small tomatoes diced
1/2 cup roasted red peppers diced
Handful of sliced black olives
Preheat your oven to 350. Using a spoon mix all crust ingredients together until it becomes very thick.  Using your hands, form the dough into a ball.  Lightly grease a pizza pan or a cookie sheet with olive oil.  Place the ball of dough in the center of your cookie sheet or pizza pan and using your hands, push and pat the dough down into the shape of a circle (or an oval in my case…).  You want to make the dough as thin as possible.  Your pizza will be about 12 inches across.
Bake JUST the crust in your pre-heated oven for 20 minutes.  While your crust is cooking, prepare your toppings.  If you use sausage like we did, this is when you should crumble it into a large saute pan and brown.  After the crust if done, remove from the oven and evenly spread the marinara sauce over the crust.
Add the sausage and all remaining toppings evenly over the sauce and bake again for an additional 25-30 minutes.
Get creative and use whatever toppings you might like – ours was great but I also suggest trying chicken, artichoke hearts, and even broccoli!!
Go wild with it and as always:
Enjoy!
Fit Chic

I Guess This is as Good as it is Going to Get!

Through my many years of training, I have heard and seen it all from : “I am just big-boned”, “I naturally have big legs”, “I guess this is just as good as it is going to get”, and so on and so forth. I too, felt like this… from high school on I have always felt this way. I had tried every diet imaginable and I do mean imaginable!

I would go months on end without eating a gram of fat, I tried every diet known to man, and the more I tried the more frustrated I became and the bigger I got!

I was 22 years old, working out 3 to 4 hours a day. I would literally spend 2 hours on the elliptical, then go to some form of group exercise class. The more I did the less I lost. My diet pretty much followed the same. I was  on the “Coffee Bean” processed food diet. I would drink coffee all day and eat rice cakes, sugar-free anything and could not lose a pound! I always felt sick and bloated with no idea why….

When I was 21, I found out I was “gluten intolerant“. I had no idea what that meant, and when given the list of foods to avoid, my diet would now be starvation! Everything I had been eating had some form of wheat, flour, or gluten, and now I did not know what to do.

I started to make changes to my diet and slowly but surely my body started to change. Not only was my body changing but I was feeling better all around. I was sleeping better, had more energy throughout the day, and I was even getter better grades in my college courses.

When I was 25 I was getting married, and like every bride I wanted to lose those last five lbs to look perfect in my dress! My husband Chris had been following this website called “CrossFit” and he was seeing tremendous results so I thought why not give it a try! Low and Behold on my wedding day I had dropped the five lbs I had been holding on to and felt great on my Big Day! I figured if it had worked for my wedding, why not keep on with it and see where it will lead…..

Well now as of 2012, my results have been life changing! I am in the best shape of my life! I am eating more than I ever have, and I am the thinnest I have ever been (by maintaining a Paleo Lifestyle). So it is a myth…. We are not born “big-boned”, we can restructure our bodies, and we do not have to starve ourselves to make it happen! Here is a picture of me before and after…..

This is me Before….
After… what a difference diet and CrossFit makes!

What steps and changes are you going to make to conquer your goals?  ….. comment below…..

Fit Chic

This is the First Day of the Rest of Your Life….

Flying Over Los Angeles

My husband and I have just sold our gym in Sioux Falls, SD where we have lived for 2 years and moved back to Los Angeles where we grew up. As I was flying on the airplane descending into Los Angeles I thought to myself….this is the first day of the rest of my life!

So let me define what this means to me.

When we started our gym 2 years ago, I was  a person that was scared to live. I didn’t want to make a move in fear that I would not do the right thing, when in reality, I wasn’t going anywhere at all by living like this.

I started to slowly step out of my little box and take myself out of my comfort zone. If I was going to be an example to my clients, I had to be the best I could be. The more I started to grow the more I wanted to grow. The fear subsided and I was looking at the world in a new light. I was no longer in fear, I was in control. My workouts became more intense and I got stronger physically, mentally and emotionally. I wanted to explore more out of my comfort zone.  Consequently, the more I did the more I accomplished and the more confident I became.

January 10th, 2011 was the first day of the rest of my life because I am actually living life. I feel that the world is at my fingertips and I can accomplish anything with the right mind set and hard work! So, I challenge you to live your life to the fullest, step out of your comfort zone in your gym, your job, and your life and live the first day of the rest of your life!

Fit Chic

Hello World I’d Like to Take a Moment To Introduce Myself!

As a fitness coach I have been striving to push people to their ultimate goals for the past 7 years. Since I can remember, my life has been involved in and around fitness. I was a gymnast and dancer and throughout high school I played basketball, tennis, volleyball, and ran track. I also played tennis at the collegiate level.

Making a difference in someone’s life and getting them to their personal goals has always been what drives me as a fitness coach. There is no better feeling in the world then seeing people make goals for themselves and strive to achieve them. Throughout my fitness journey, I have really focused on getting clients to gain a knowledge about fitness and make healthy choices for their life. One of my biggest passions is focusing maintaining a healthy lifestyle by making it fun not daunting. My number one fitness goal is to make fitness a daily habit in people’s lives.

My experience through my fitness journey has not only improved my physical goals but also my mental goals, my marriage, relationships with others, and the goals for my future.  I am a huge advocate for CrossFit and have owned a CrossFit gym for a little over 2 years. With CrossFit you can obtain goals you never thought possible. Every time you complete a workout you prove to yourself that you can do something you didn’t think was attainable. CrossFit has not only made a positive impact on my body, it has had a positive impact on my life! The quote I think of every time to drive me on a daily basis is, “Excellence is Earned Not Given.”

I have created this blog to show people how to create and maintain a healthy lifestyle and have fun doing it.

Enjoy!!!