Eating on the Go….

Looks Like This Guy Comes Really Prepared!

With our busy schedules these days, a lot of us have to eat on the go.

It is very hard for most people to grab something “healthy” in a convient store or at a fast food restaurant so instead we go for what we want instead of what is good for us.

Over the last few years I have really dialed in on my diet and learned how to make smart choices in any situation…. and the key to doing this is planning ahead!

Most of us know when we are road tripping, going on a business trip, or even vacationing with family and friends. If you are prepared then you will not be tempted to make those choices that you always regret later anyways.

Here are a few helpful tips that will get you on the road and on the way healthfully:

Road trips: pack a cooler and include beef jerky or turkey jerky (preferably grass-fed), include raw nuts (make your own trail mix with raw nuts, dried cranberries, and unsweetened bananas), cut veggies (carrots, broccoli, cauliflower, peppers etc), larabars, cold cut slices, and fruit.

For Planes: I tend to be a purse stuffer, I usually include larabars, trail mix, apples, and Jerky. Also, since airplanes include nothing now, this helps you to not die of starvation either!

When making lunch decisions with either just yourself or your family here are a few stops that have really helped me in the clutch:

McDonald’s: Southwest Grilled Chicken Salad with no cheese and no tortilla strips or you can also get the Grilled Caesar Salad and get balsamic dressing instead of the caesar. You can get a grilled chicken sandwich or any burger and tell them to wrap in lettuce in hold the bun. You can sub the fries for apple dippers or a side salad as well.

Subway: They make very fresh salads with chicken, tuna or deli meat. I like subway salads because I can control what I put in them. They also have balsamic dressing which is really tasty.

Arbys: You can ask for any roast beef sandwich and just tell them to hold the bun and include a side salad. A lot of our clients in the past really loved this route.

You can also go to any local grocery store in the town where you are at, and find their delicious salad bar. This way you can control what you put on it but you still have a yummy meal that tastes delicious.

In and Out: You can always ask for any burger with no cheese and protein style and they will make it with no questions asked.

Burger King and Wendy’s: You can do a Burger with no bun, or choose their grilled chicken salads with no cheese. I know that Wendy’s has side options as well.

So there are really no excuses, the next time you are going somewhere plan ahead or take these helpful tips with you when driving through. I guarantee you will not only feel better, but you will look better as well!

Fit Chic

Chicken Enchilada Soup

This recipe is perfect for cold weather, you can freeze it and reheat whenever you like and it still has that same delicious taste.

Chicken Enchilada Soup

1/2 C. Olive oil
1/4 C. Chicken broth (low sodium)

3 C. diced Yellow Onions
2 tsp. ground Cumin
2 tsp. Chili Powder
2 cloves of Garlic
1/2 tsp. Cayenne pepper
1 1/2 C. Masa Harina or Almond flour

1 tablespoon of cilantro
4 qt. Water (divided)
2 C. crushed Tomatoes (organic low sodium)
1/2 lb. processed Almond cheese, cut in small cube ( you can find this at whole foods, trader Joes, or local natural market)
3 lb. cooked, cubed chicken

1 avocado sliced (optional)



In large pot, place oil, chicken base, onion and spices.

Sauté until onions are soft and clear, about 5 minutes.

In another container, combine Masa Harina or Almond Flour with 1 quart water.

Stir until all lumps dissolve.

Add to sautéed onions and bring to boil.

Once mixture starts to bubble, continue cooking 2-3 minutes, stirring constantly. .

Add remaining 3 quarts water to pot.

Add tomatoes; let mixture return to boil stirring occasionally.

Add cheese to soup. Cook stirring occasionally, until cheese melts.

Add chicken; heat through.

Top with sliced avocado and or jalapenos and salsa.

The kids also love topping it with sliced corn tortilla chips


Makes 1 1/2 gallons


Fit Chic

Making Working Out Fun!

Tonna is Having a Blast at the Gym!

I believe the reason people dread the word “working out” so much, is that we associate this with grueling tasks that are either mundane or put us in a feeling of discomfort.

So what if working out not only made us see results, but it was fun in the process?

I have not only trained in a lot of different fitness environments, I have worked out in a lot of different fitness environments.

What I found is that almost all of them either made me plateau, got boring, or just plain wasn’t for me. I remember I would always tell my workout partners “I wish I could go back to high school and play sports, because that was when working out was fun!”

When I found CrossFit, it was exactly what I was looking for. It was always changing, the people were great, I never had to think about what I was going to do for the workout, it was already laid out for me, and I was coached and pushed alongside all of my friends and colleagues being encouraged by them each and everyday.

I found a place that I did not dread going to. I actually sat in anticipation all day waiting till my evening class.

When my husband and I started our gym in 2009, we wanted every one of our clients to find that same love of fitness that we had; and low and behold we did!

We had an entire community that not only loved to workout, but where encouraging and inspiring others around them to do the same, and getting in shape was just an added bonus!

When I sit down with my clients when we meet, one of the questions I ask a lot of them is what do you love about working out and what do you hate?

So I ask you today what do you LOVE about working out that would make you never want to stop….

and what do you dislike that makes you always want to quit?

Answer in the comments below can’t wait to hear from you all!

Fit Chic

The Best and Worst Brands of Water Bottles You Can Buy…..

Which One Would You Choose?

I came across this article and thought it was very useful information that would be interesting to all of us. I got this article from “Shine” on Yahoo.

I hope you enjoy reading this as much as I did!

How much do you know about the bottled water you drink? Not nearly enough, according to a new report released today from Environmental Working Group (EWG). “Bottled water companies try hard to hide information you might find troubling,” says Jane Houlihan, senior vice president of research for the Washington D.C.-based research and advocacy group.

EWG analyzed the labels of 173 unique bottled water products and company websites to determine if companies disclose information on where water comes from, how or if their water is treated, and whether the results of purity testing are revealed. The nonprofit also looked at how effective (and advanced) any water treatment methods are. Researchers followed up by calling dozens of bottled water companies to find out which ones willingly tell consumers what’s in their bottles.

The Environmental Protection Agency says on its website that consumers have the right to know where their water comes from and what’s in it so they can “make informed choices that affect the health of themselves and their families.” Tap water is regularly tested and consumers can find their local water info online. That’s not necessarily the case with bottled water, which is not required to disclose that information to consumers. “Bottled water is a food product and every one of these companies is complying with federal law,” says Tom Lauria, of the International Bottled Water Association.

More than half of the bottled water products surveyed failed EWG’s transparency test –18 percent didn’t say where their water comes from, and another 32 percent did not disclose any information on treatment or purity of water.

Only three brands earned the highest possible marks for disclosing information and using the most advanced treatment methods available – Gerber Pure Purified Water, Nestle Pure Life Purified Water, and Penta Ultra-Purified Water.

On the other end of the spectrum, these six brands got the worst marks in EWG’s report because they don’t provide consumers with the three basic facts about water on product labels or their company website – Whole Foods Italian Still Mineral Water, Vintage Natural Spring Water, Sahara Premium Drinking Water, O Water Sport Electrolyte Enhanced Purified Drinking Water, Market Basket Natural Spring Water, and Cumby’s Spring Water.

How does your bottled water brand stack up? Here’s a look at the 10 top-selling* U.S. brands:

1.     Pure Life Purified Water (Nestle), EWG grade = B

2.     Arrowhead Mountain Spring Water (Nestle), EWG grade = C

3.     Aquafina Purified Drinking Water (Pepsi), EWG grade = D

4.     Dasani Purified Water (Coca-Cola), EWG grade = D

5.     Deer Park Natural Spring Water (Nestle), EWG grade = D

6.     Ice Mountain Natural Spring Water (Nestle), EWG grade = D

7.     Ozarka Natural Spring Water (Nestle), EWG grade = D

8.     Poland Spring Natural Spring Water (Nestle), EWG grade = D

9.     Zephyrhills Natural Spring Water (Nestle), EWG grade = D

10.  Crystal Geyser Natural Alpine Spring Water (CG Roxane), EWG grade =  F

Filtered tap water received the best grade (an A) from EWG because if you change your filter regularly, EWG says it is purer than bottled water, plus it saves money (bottled water can cost up to 1,900 times more than what flows from your tap). Drinking tap water also takes less of a toll on the planet. EWG offers plenty of tips for filtering your water, so that you can drink the healthiest water possible.

[Related: Giving up bottled water saves a shocking amount of money]

What should you do when bottled water is your only option? “While our top choice is filtered tap water, when you do need to choose bottled water, we recommend brands that tell you what’s in the water and that use advanced treatment technologies like reverse osmosis and micro-filtration,” says Houlihan. Advanced treatment technologies remove pollutants that other methods don’t. You should look for bottled water products that tell you where the water is coming from and how pure it is.

Here are the results for all 173 bottled water brands included in the report. You’ll find that some less popular brands rank even lower than our list of top-sellers.

The advice to drink filtered tap water can seem confusing when there are often reports about the contaminants found in municipal water supplies. Just last month, for example, EWG announced that cancer causing hexavalent chromium (chromium-6) is in 31 cities’ tap water. Houlihan says chromium-6 is as likely to be in your bottled water as it is in your tap water and we need action from the federal government on this. She points out that a reverse osmosis filter can remove the worrisome contaminant. You can guarantee its removal in your home supply, but in many cases you don’t know what’s in the bottle you’re drinking from.
For more information on this feel free to go to the website …..

Now you will think twice before purchasing your water ……

Fit Chic

Mini Taco Bowls that are a Huge Hit with the Kids

This recipe is a monster success with the kids! It is a fun and creative way to eat healthy.

It also tastes great, so the adults will enjoy too!


MINI Taco Bowls

8 corn tortillas

1 lb. extra-lean ground beef or turkey

1 cup TACO BELL® HOME ORIGINALS® Thick ‘N Chunky Salsa

2 avocados diced

2 cups chopped lettuce

1 tomato, chopped

1 tablespoon of gluten free taco seasoning


Heat oven to 350°F.

Microwave tortillas on HIGH 30 sec. Line each of 8 muffin cups with 1 tortilla. Carefully fold back edges of tortillas, leaving opening in centers for filling.

Bake 10 min. Meanwhile, brown meat in large skillet; Stir in salsa and taco seasoning; bring to boil. Simmer on medium-low heat 10 min.

Spoon meat mixture into tortilla bowls; top with remaining ingredients.


Fit Chic

When All Else Fails Modify….

Over the past nine months I have learned many different ways to modify exercises and my workouts.

I had shoulder surgery back in May 2010 and it has been an uphill battle since. I am a workout fanatic and the thought of resting is not in my element of thinking! So what did that leave me with …. modification. I had surgery on a Wednesday and by Thursday I was back to working out.

Just because my shoulder was injured, didn’t mean I couldn’t use my legs and butt and abs! If there was pullups I did box jumps. If we lifted I would back squat. For kettlebell swings I would use my one good arm.

My one big fear through out this process, is that I would lose my strength and stamina; but I didn’t!

Other people with injuries, started to see this and instead of taking a break from their workout routine, they modified.

Whatever the workout of the day was, I would turn it into a workout that was attainable to my clients and to me.

I have had members with broken feet, legs, elbows, back issues, shoulders, neck (just about every injury or set back you could have), and they have still managed to get a killer workout and maintain their strength and results in the process.

What limitations do you have that are keeping you from obtaining the goals that are possible?

In the comments below leave any potential issues and I will give you an exercise or workout to modify this!

Fit Chic

Sweet Potato Fries that make you say Yippy!

Here is a great Sweet Potato fry recipe that is not only delicious but good for you!

I have made these fries for years, and they have become a huge hit with my friends and family!


3 -4 sweet potatoes cut into wedges

3 cloves of garlic

Creole Seasoning to your liking (probably 1 to 1 1/2 tablespoons)

1/2 of onion diced

2 -3 tablespoons of olive oil

Pre heat the oven to 450 degrees and place wrap aluminum foil onto a cookie sheet. Cut sweet potatoes into wedges or cubes and place them into a large storage baggie. Place onions and garlic into the bag. Add creole seasoning, and olive oil, zip the bag and shake till mixture is spread throughout. Spread sweet potatoes and onions onto a cookie sheet so they are spread out evenly. Bake for 18 to 25 minutes until edges are lightly golden brown. Let cool for 5 minutes and serve.


Fit Chic

Feeling the “Love” and Spreading It….

Thanks for spreading the LOVE CFSF!

Over the past two years that my husband Chris and I owned our gym, we realized the importance of loving what you do. Not only the importance it had on us, but the importance it had on our members too!

When I was stuck at a job that I was not passionate about, I lacked the “love” because I wasn’t utilizing my talents, and my heart was just not in it.

When I found my true path at CrossFit Sioux Falls (our gym), I began to see the true meaning of “loving” what you do, and making others around you love it too! Chris and I were so devoted to CrossFit because it had changed our lives, and we wanted everyone else to feel as so.

And sure enough it worked! The “Love” began to spread! Now not only were people loving there results, loving their workouts, they were loving themselves and their community!

Chris and I loved each and every member, and in return they found love for themselves and were able to share that love with new members and fellow members around them! When workouts were hard we would pour on the “love” and they would conquer through. When problems arose in their personal lives, the “love” from CrossFit Sioux Falls got them through it. We realized that so many of us get beaten down from our jobs, relatives, and people around us, and what we really needed was “love”.

When you have a community that loves you for you, it is amazing how great you feel to be a part of it! I remember when we sold our gym, the most touching words from all of our members were “you made us feel like we were the only ones in the gym, and you can really tell how much you “love” what you do!”

You only live life once and when you love what you do you are able to affect the lives of many because of your passion for it! So don’t be afraid to share the love, you will be amazed at the people you will touch and be touched by!

Fit Chic

Fighting the Good Fight

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly; who errs and comes short again and again; because there is not effort without error and shortcomings; but who does actually strive to do the deed; who knows the great enthusiasm, the great devotion, who spends himself in a worthy cause, who at the best knows in the end the triumph of high achievement and who at the worst, if he fails, at least he fails while daring greatly. So that his place shall never be with those cold and timid souls who know neither victory nor defeat.” – Theodore Roosevelt

Everyday we step into the gym, not knowing what we will put our bodies through, not knowing how we will feel through-out the workout, but knowing there is no better feeling then lying in a puddle of your own sweat proving to ourselves yet again we conquered another infamous WORKOUT!

Fight hard for what you want and get results!

Conquering our Fears is what builds character and takes us to the next level! Even if you might fail sometimes, it is better to say you tried then to say you were to afraid of defeat! Lets face it we will not always PR (beat personal records), or have the best workout, but we will fight the good fight to become better! We will challenge ourselves each workout to become better.

Even if it does not meet our expectations every time, we will keep proving to ourselves and others that we are stronger mentally and physically just by working out and pushing ourselves to be better.

Lets keep fighting, challenging ourselves, and improving at all times!!! By doing this you will achieve your goals and gain success!

What fear do you want to overcome in order to “fight the good fight”?

Post in the comments below.

Fit Chic

A Healthier Alternative to Spaghetti

I know Spaghetti is a favorite meal amongst all of us…. so what if I could show you a healthier alternative that tastes just as good if not better to us….

I have given this recipe out to a lot of my clients, and they have ranted and raved about this one!


1 jar of organic marinara sauce

1/2 of onion (preferably red)

1/2 of red pepper

2 tablespoons of sun-dried tomatoes

1 lb of lean ground turkey meat

2 cloves of garlic

1 cup of mushrooms (if desired)

1/2 teaspoon of oregano

1/2 teaspoon of basil

1 tablespoon of Olive Oil

1 spaghetti squash (cut into fourths)

2 tablespoons of water

In a large skillet combine olive oil, garlic, pepper, mushrooms, and onions till onions are slightly browned. Then add the turkey meat and cook meat throughout. Add marinara sauce, basil, oregano, and sun-dried tomatoes and let simmer for 15 minutes on low.

In a casserole dish add 2 tablespoons of water and place all four pieces of the spaghetti squash into the dish. Microwave on high for 12 minutes and let cool for 5. Remove the seeds from the squash, and use a fork to scoop out the squash so it has a spaghetti – like consistency.

Place squash into a large bowl and pour the meat sauce onto spaghetti.


I hope you enjoy this as much as I have.

Fit Chic