Gluten Free Triple Layer Sun Butter Brownies

Gooey Peanut Butter Brownies with Cacao Chips


6 tablespoons of melted unsalted butter
1/4 cup of Agave Nector
1/2 cup of honey
1/2 cup of sun butter
1 large egg
1 1/2 teaspoons of vanilla
1  1/2 cups of almond flour
1/8 teaspoon of baking soda
1/2 teaspoon of baking powder
1/2 cup of sunbutter
1/2 cup of cacao dark chocolate chips
2 tablespoons of almond butter


Grease an 8 inch square pan with butter. Line with parchment paper, leaving roughly 2 inches of overlap. Grease the paper in the bottom of the pan with a bit more butter.

In a large bowl, combine the melted butter, Agave Nector, honey, and sun butter until smooth and creamy. Beat in the egg and vanilla. Gently beat in the flour, baking soda and baking powder. Stir in the chocolate chips and remaining sun butter and almond butter.

Spread evenly into the prepared pan and bake at 350 degrees for 20 – 30 minutes. Transfer to a wire rack to cool for 15 minutes or so, and then cut and serve.

Instead of Giving Something Up Try Adding Something In ….

Looks like this guy is adding more sleep to his mix

With today being Ash Wednesday or the first day of Lent….. Everyone is talking about what they are giving up for the next 7 weeks until Easter arrives.

Ever since  I was 8 years old I have given up something for Lent. Most years it was sugar, diet soda, processed foods, etc…. but last year I tried a new angle; instead of giving something up I was going to add something in.

I started with doing one act of kindness a day, and meditating for 15 minutes by myself sometime throughout the day (for those of you who know me 15 minutes to me is like 2 hours to most), but I figured it was a good start.

The first few days (like any new routine) were difficult, but then I began to look forward to doing something nice for someone else, like most charitable acts I think they make you feel better than the actual act itself.

I was starting the day off with a clear focus from the meditation, and didn’t feel so scatter brained either.

Before I knew it the 7 weeks were up, and I was actually sad to have Easter arrive. I kept with the two for a few weeks, but since there was no accountability I lost sight of the goal and it dissipated out of my life.

So this year I am really looking forward to adding something and making it stick! I am committing to a half hour of meditation and focus, and adding new daily goals to hit and stick with each day.

So fellow Fit Chics and Fit Studs what are you going to add in your life to make it better?

Answer in the comments below:

Fit Chic

A Healthier Alternative to Coconut Shrimp….


This is absolutely amazing, and is the perfect recipe for any dinner or cocktail parties!

Coconut Shrimp

24 raw shrimp (41-50 count/pound) or 12 large prawns.
1 cup unsweetened coconut flakes
1/2 cup almond flour
1/4 tsp salt
2 eggs
1/4 – 1 cup organic virgin coconut oil

De-vein and peel shrimp, leave tails on. Combine coconut in a bowl with almond flour and salt. If the coconut flakes are fairly large, consider throwing them in the food processor for a minute for a smoother texture. Whisk eggs in a separate bowl. Dip shrimp in egg then the coconut mixture so each shrimp is well covered. Starting with 1/4 cup, heat the coconut oil in a pan. Drop a pinch of coconut into the pat – if it sizzles, oil is hot enough. Make sure oil is hot!

Fry the shrimp in batches until the outside is browned, about 3-5 minutes/side.  If the oil becomes dark and/or starts to smoke, clean out the pan and start with fresh oil.  Best when served immediately.

Fit Chic

Having Friends Keep You Accountable…

A Big Thanks to Amazing friends that helped keep me accountable day in and day out!

We all get very excited and motivated when we start a new workout regime, a new job, or recreational activity. We come in with the mindset to give 100 percent , with nothing getiing in your way.

Then as time wears on you begin to get into a routine, the newness begins to slip away, and you need to find motivation from other avenues.

So this is when you turn to your friends for help to keep you pushing ahead.

We had a former client contact us recently. She was stuck, and lacked the motivation and will to forge ahead. She needed resources, but didn’t have the foggiest idea on who to turn to.

My husband suggested she use her close friends at the gym. He knew that she was not the only one in this same predicament and they could all use each other for accountability.

He told her to start a 30 day challenge: push each other through workouts, set times to workout together, keep a food journal and share it with the group. They would call or email each other when good and bad things were pushing and prohibiting them from their goals.

Our client really liked the idea, and by the end of the day she had a group that needed and wanted this just as much as she did.

It was really starting to work, they had great communication, and now the pressure was no longer about finding a new motivation or pushing through the mental block. It was about keeping an obligation to a friend.

When they didn’t want to wake up early to work out , they knew 5 other people would be there waiting for them. When pizza sounded a lot more appealing than salad, their friends would not eat the pizza so they didn’t have to either. It’s the “if my friends can do it, I can do it” mind-set!

A week into the challenge other people saw what they were doing and took a huge interest in this as well, and by weeks end 5 went to 35.

When you are doubting yourself, or think that you can’t push through; rely on the friendships around you to get you over the hump. Lets face it, it’s a lot easier when you have your closest friends supporting you. Then you don’t feel like you are doing it all on your own!

You guys are doing a great job (you know who you are), keep up the hard work and it will continue to pay off!

Fit Chic

When You Put Your Mind To It, You Can Accomplish Anything

Here is Roach 7 months Pregnant She Is and Was an Inspiration to All!

Ever heard the phrase: “When you put your mind to it, you can accomplish anything”? I have found this to be very true for my personal life. Life can be challenging, staying consistent with CrossFit can be challenging, continuing to eat healthy and stay on track with the Paleo can be hard.

How do you stay motivated?

It’s all in our head.

-When it is 5:05am and you roll out of bed, it’s your brain that tells you get up and go workout vs. roll back over and get that extra 2 hours of sleep!
-When you are out to eat with friends, it’s your brain that tells you to order the salad vs. the double cheese burger!
-When you are stuck in a rut with your workout routine and tired of not getting results, it’s your brain that tells you to go for it and try something new (CrossFit Sioux Falls:-) and break your old habits that are NOT fulfilling you!

There are so many ways for a person to get and stay motivated. One way that has worked for me is to train your brain like you train your body. So many people in American say, “This is it, it’s Jan 1st, I’m going to get in shape this year” and by Jan 22nd they already quit 3 days ago. The intentions are always good, but you have to execute to make your goals a reality.

How do you train your brain?
-Daily affirmations/Quotes
-Personal growth/Motivation books
-Surrounding yourself with positive
-Listen to motivational CD’s

Breaking our old habits takes a while. So does losing 50 lbs. But to lose the weight it takes many many hours in the gym, it takes lots of healthy eating.

The same is with breaking old habits and creating new ones. The more you educate yourself, the more you fill your head with positive thoughts, the faster you create new habits and achieve your goals.

Here is a great quote:

“There are three types of people in this world: those who make things happen, those who watch things happen and those who wonder what happened. We all have a choice. You can decide which type of person you want to be. I have always chosen to be in the first group.“ -Mary Kay Ash

Make it happen!

Fit Chic

Delicious Lettuce Wraps

These are delicious and really good for you!


Romaine lettuce leaves cups

1 lb of ground turkey meat

6 oz can of water chestnuts

1 tablespoon of gluten-free hoison sauce

1 tablespoon of peanut oil

1/2 onion diced

1 teaspoon of ginger

2 cloves of garlic

1 red pepper (diced)

1 avocado

1/2 cup of crushed peanuts

top with cilantro and green onion to taste (optional)

In a large skillet combined ground turkey meat, 1 tablespoon of peanut oil, and onion until meat is browned. Then add red pepper, ginger, garlic, water chestnuts, hoison sauce. Let cook for another 5 minutes on low. Remove from heat and add peanuts and diced avocado. Put turkey mix into the Romaine lettuce leaves and serve.

These are one of my all time favorites!

Fit Chic

Why Fish Oil is SO Important to Your Health ……

Chocolate Fish Oil … Who Could Ask For Anything More!

I have had several clients recently ask me why taking fish oil is  so beneficial to them?

So Here is a list that is very helpful on explaining the “Why” in Fish Oil…..

Here is a link to a tremendous fish oil that not only tastes good, it is the best fish oil I have ever used!

Thirteen reasons to use fish oils:

1.      Cell membrane health: Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), insure that cell membranes remain healthy. The membranes are flexible and contain larger numbers of insulin receptors that are more receptive and responsive to circulating insulin. This results in decreased fat storage in the adipocytes (fat cells)

2.      Fish oils turn on the lipolytic genes (fat burning genes)

3.      Fish oils turn off the lipogenic genes (fat storage genes),

4.      Fish oils diminish C-reactive proteins, a newly identified risk factor associated with various inflammatory diseases, including atherosclerosis, angina, coronary heart disease, heart attack, stroke, congestive heart failure and diabetes. The D.H.A. fraction of the fish oil seems to be one most responsible for that protective effect. DHA also has best ability to reduce blood pressure.

5.      Increase utilization of fat stores from the adipocytes.

6.      Preferential utilization for energy production once stored in the Adipocytes.

7.      Reduced inflammation from physical training.

8.      Pain management from the reduced inflammation.

9.      EPA regulates blood supply to the brain that is essential in maintaining focus in weight training sessions. DHA is important in brain membranes, memory and cognitive function.

10.  Fish oils increase serotonin levels (the happy neurotransmitter). Therefore, fish oils will decrease incidence of depression, anxiety, panic attack and reduce carbohydrate cravings.

11.  Fish oils will improve your cardio-vascular risk profile by lowering VLDL, triglycerides, homocysteine, fibrinogen and increasing HDL levels. Combining fish oils with plant sterols will improve lipid levels even more than either alone.

12.  Fish oils can also decrease blood pressure by several mechanisms.
These include increases in the vasodilatory compound, nitric oxide, reducing vascular inflammation, blocking the constrictive elements in the vascular wall such as the calcium channels reducing blood viscosity, and inhibiting a blood vessel constrictor (thromboxane). Lipoprotein (a) is another CVD predictor that can be lowered by fish oils (a 19% reduction was seen with natural, stable fish oils and just 4% with a highly purified fish oil).

13.  Fish oils are a great stress fighter. Supplementation with n-3 fatty acids inhibits the adrenal activation of steroids, aldosterone, epinephrine and norepinephrine (catecholamines) elicited by a mental stress, apparently through effects exerted at the level of the central nervous system.

Fit Chic

So What’s So Bad About Gluten Anyways?

Just Say NO!

We have all seen or heard about the new “gluten-free” fad. Go into any grocery store and the “gluten-free” labels are staring you in the face.

But why? What is so harmful about eating gluten (especially in moderation) anyways?

Well if you are like me, I am a why person! So here is your answer:

I found this great blog by Mark Hyman MD taken from the Huffington Post on the the effects gluten has on your body.

Let me know your thoughts in the comments below.

Fit Chic

Here’s a Gluten Free Cereal Recipe for Breakfast Lovers Every Where


I have had a lot of clients come to me and ask what they should eat for breakfast. They were so used to cereal and really wanted that crunch without all the crap that comes with it.

So I found a great alternative:


1/4 cup blackberries

1/4 cup blueberries

1/4 cup raspberries

1/4 cup strawberries

unsweetened dried bananas to taste (I like to crush them in the cereal)

2 Tablespoons dried cranberries or raisins


1/2 teaspoon cinnamon

1/4 teaspoon nutmeg

walnuts to taste

pecans to taste

shaved coconut (optional)

unsweetened Almond Milk (vanilla tastes really yummy) to taste depending on how much milk you want in your cereal.

Combine berries, dried bananas, cranberries or raisins, walnuts, pecans, nutmeg, cinnamon, pour in milk, and top with honey. Top with shaved coconut if you want a little extra treat.


Fit Chic