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

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