Make Sure To Get Your Zzzz’s Fit Chic’s!

sleepingBeauty-femmewise

Sleep. We cannot promote sleep enough.  You think diet is #1 to achieve your FITness results?? I say Sleep is more important.

An athlete (that is YOU reading this) in training must get more than 7 hours of sleep per night at a minimum, but probably more important is not to get less than six a night for too long a period of time. Yes, there are times when circumstances prevent us from cuddling with our pillows as long as we’d like, but chronic sleep deprivation can have some nasty consequences. Here are a few:

1.  Metabolism and weight can be negatively affected by chronic sleep deprivation. In layman’s terms: not enough sleep can make you FAT. 2. Your cardiovascular health can be profoundly impacted by lack of sleep. Studies have shown links between severe sleep disorders and increased stress hormone levels,  hypertension, and even irregular heartbeat. 3. Your immune system needs sleep to function at its highest level. Sleep deprivation alters your immune function, including the activity levels of white blood cells.

“So How Can I Increase Sleep??”

Here are some good rules to follow:

  • Unplug for at least 30 minutes before bed.  This means no computers, iphones, ipods, blackberries, or video games.  Read a book, have a relaxing conversation, stretch, or do anything else calming and relaxing.
  • Try not to eat too much before bedtime.  You don’t want to go to bed full and you don’t want to go to bed hungry.  Both can have negative effects on sleep
  • Go to bed and get up at the same time every day if possible.  This is the way our bodies are programmed to work, and when we deviate from this it can have negative effects.
  • Sleep in a dark and quiet environment. (i.e. you need black out curtains)
  • Try to not get into your bed before you are ready to sleep.   So if you are reading before bed, do it in another room, in a chair, or sit on the floor.
  • Go to the bathroom before you go to bed – common sense!

A lot of focus on how we can’t actually fall asleep. I encourage you to focus on what you can control (the following rules above) vs. what you can’t control in the moment (actually falling asleep).

The best advice I can give you about getting enough sleep is… Don’t focus on the amount of sleep you need as a focus. Instead, focus on a bottom line, no questions asked, zero tolerance bed time. If you must get up a 5am to get to your morning workout, I would have a 8:30p bed time (30 min wynd down time; 8 hours of sleep).

Which ‘rule’ do you lack in your life? How will you change it? Commit to it in the comments.

Speaking of sleep don’t forget to turn your clocks forward for “Daylight Savings” this Saturday night!

Happy Friday!

Fit Chic

Almond Butter and Jelly Dip to Die For!

To continue the delicious snack theme for the week, this is one that is so easy and so delicious It is a great after school snack or little before bed time treat that tastes satisfies that sweet tooth!

Ingredients:

3/4 cup Raw Almond Butter, or any nut butter from Yesterday’s blog 

1/4 cup of vanilla coconut creamer (you can purchase this at whole foods)

1 tsp. vanilla

2 Tbsp. strawberry jam (do organic with no added preservatives or fructose).

1/2 scoop of vanilla whey protein powder

Directions:

Add nut butter and coconut milk to a medium microwavable bowl.

Microwave 1-1/2 min; stir until well blended.

Next add vanilla and whey protein powder and stir.

Spoon into serving dish; top with small spoonfuls of jam.

Swirl gently with knife.

Mix with Apples, or Celery or just eat it by the spoonful!

*For added taste you can top spread with unsweetened shredded coconut!

Enjoy!

Fit Chic

Top 5 Butters Better Than Peanut …

Nut-Butter-1-2

I am an avid LOVER of peanut butter. My mom said she had morning, noon, and night, sickness almost everyday for 9 months when she was pregnant with me and the only things she could keep down was peanut butter shakes; maybe that’s why I am so in love.

I remember getting up as a child grabbing a spoon grabbing a jar of peanut butter and going to town. Even in college I would love rice cakes and peanut butter.

When I discovered peanuts are high inflammatory foods and don’t really have much nutritional value I was devastated. My one true love would be taken away from me; with every problem comes a solution and so I started to look into what could be just as delicious as PB, but benefit me as well.

Here are the top five nut butters that not only taste delicious they are good for you.

#1 Almond Butter:

3 cups almonds* (I always use raw)

Directions: Pour almonds into food processor. Process until the nuts go from coarsely chopped, to crumbly, to finely ground. Stop and scrape down the sides as needed.

Process again until the almonds resemble a thick and relatively smooth almond butter.

#2 Cashew Butter:

1 cup cashews

1 tbsp melted coconut oil

2 tbsp unsweetened coconut flakes

1/2 tbsp honey

1 tsp vanilla

sea salt to taste

Directions: Put all ingredients in a food processor until creamy and smooth.

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Fit Chic Protein Ice Cream

Whey-Protein-Ice-Cream-300x215

I scream you scream we all scream for ice cream! Here is the simplest ice cream recipe that is so easy even a caveman can do it!

When I am in a pinch for a quick sweet treat this is the perfect go to!

Ingredients: 

1 to 2 scoops of vanilla or chocolate protein

1/2 cup of unsweetened almond/coconut or cashew milk (i like vanilla)

1 frozen banana chopped into pieces

1 tablespoon of nut butter

1/2 teaspoon of cinnamon

Directions:

In a ninja, food processor, or ice cream maker combine ingredients.

Pulse on medium for about 1 minute or until all ingredients are mixed throughout.

Scoop into an ice cream bowl and serve.

Enjoy!

Fit Chic 

 

New Month …. New Goals

dream home

You will hear my husband and I talk about goal-setting and goal-seeking A LOT (especially if you are a member at CPMFITness or a personal client of ours)! Goals are powerful and need to be revisited often.

The most important steps are writing the goals that you want and in the time frame in which you want to hit them.

Your goals should always be bold and a little out of reach, this way you will stay really focused and it will be that much more fulfilling when you accomplish them!

Here is a great quote from the well-reknowed leadership successor John Maxwell:

“If you focus on goals, you may hit goals – but that doesn’t guarantee growth. If you focus on growth, you will grow and always hit goals”.

Here are 7 steps to keep you on track and achieve success with your goals!

Seven Steps to Success

1) Make a commitment to grow daily.

2) Value the process more than events.

3) Don’t wait for inspiration.

4) Be willing to sacrifice pleasure for opportunity.

5) Dream big.

6) Plan your priorities.

7) Give up to go up.”  ―    John C. Maxwell

These are seven very important steps to take into consideration when making goals.

We also need to re-evaluate our goals, otherwise we will never be able to grow and develop into the true “rock stars” that we all know we can be.

When achieving goals you also have to be willing to make sacrifices and live outside your comfort zone each day!

Goals keep us on track, keep us motivated day in and day out, and push us to places we couldn’t go otherwise.

If you take a look into the lives of many successful people, I would bet that 99% of them have goals that they read often!

Keep your goals by your bed, in your bathroom stuck to the mirror, at work where they are always in your view. The subconscious mind is very powerful and when you read things (positive or negative) overtime you start to believe that they are true! So imagine the great things that will begin to happen if you take these simple steps with your goal-setting.

So Fit Ones, todayI want you to write down your goals for your life in 3 months, 6 months, 1 year, and 5 years.

Remember to take into consideration the John Maxwell quote when writing them. I want you to print out a copy and place it in as many places that you will see it in and day out.

Then post some of your goals in the comments below….

Fit Chic

A Fit Chic Reminder This Friday …

dear self

I found this the other day and thought it is very important to keep in eyes view. We are all beautiful on the inside and out and but we tend to focus on all the flaws … When we embrace ourselves with a positive attitude and loving spirit you feel better on the inside and out.

Fit Chic 

Banana’s Foster In a Mug …

banana bread in a mug

For Fat Tuesday I wanted to create a healthy festive Mardi Gras treat that was tasty but kept me on track with my health and fitness goals! This is, tasty, ready in minutes,  and individually sized so there won’t be a ton left over.

Ingredients: 

1 scoop of vanilla or chocolate protein powder (I used chocolate)

1 1/2 tablespoons of coconut flour

1/2 cup mashed banana

1 tablespoon of nut butter (I used almond butter)

1 teaspoon of vanilla extract

1 teaspoon of baking powder

2 teaspoons of cinnamon

1 egg (whisked)

1 tablespoon of unsweetened almond or coconut milk

*optional toppings unsweetened shredded coconut and/or raw pecan pieces

Directions: 

In a large mug place protein powder, coconut flour, baking powder, cinnamon and stir. Next add mashed banana, vanilla, nut butter, whisked egg, and milk. With a large spoon mix all ingredients until ingredients are completely blended together.

Place in microwave for 60 – 90 seconds. Make sure the middle is cooked completely. If not stir and place back in for 30 more seconds.

Remove and top with optional toppings and maybe one more dash of cinnamon.

Enjoy!

Fit Chic 

 

5 Easy Ways To Add More Protein To Your Diet ..

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Protein can be a very difficult thing to add to your diet especially if you are not prepared. It is also one of the most beneficial for your body. If you are feeling sluggish, having trouble losing weight, have low energy, feel fatigued, moody, soreness, and often sick this is the blog for you.

Here are the top 5 easiest ways to incorporate protein easily into your daily routine:

# Individual Protein Powder Packs – When you’re low in protein, your system knows it needs energy, and you crave foods that will give you fuel fast. Unfortunately, those foods cause more harm than good to our bodies. So, instead of reaching for a cookie, fill up your water bottle with some protein powder. If you are not a fan of water you can add a delicious nut based milk (like almond or cashew coconut is yummy too). Now you’ll curb cravings for sweets by giving your body the kind of sustained energy it really needs. If you are Vegan or have Dairy issues, than I really like Garden of Life Protein Packs.

#2 Jerky -Lean jerky is a convenient way to get more protein into your diet. However,quality is key when choosing the right brands.  Many types of jerky contain sugar, preservatives and various gluten. They’re also frequently made from lower-quality meat. Some jerky and “snack sticks” come from grass-fed beef, bison and other free-range animals. Choosing jerky from grass-fed animals will provide better-quality meat with higher amounts of healthy omega-3 fats (36). Lean jerkies or snack sticks typical contain about 7 grams of protein per oz. They can often be stored for several months without refrigeration and are ideal for travel.

#3 Hard boiled Eggs – eggs are a complete source of essential amino acids and a healthy way to pack protein into your meal or snack. If you’re worried about cholesterol, don’t be. The latest evidence suggests the cholesterol in eggs—yes, including the yolks—isn’t a concern. You can also boil a bunch of eggs at once and grab them on the go when you need.

#4 Protein Bars: Here is a great link I previously posted on why and when bars are a good choice and why and when they are beneficial.

# 5 Canned Fish or Clean Deli Slices – Canned fish is a fantastic way to boost protein intake. It requires no refrigeration, so it’s wonderful for travel or to keep at your desk. It can be enjoyed as a snack or with a meal.Deli Meat is a great snack that is an easy grab and go food to get more protein in your daily life. Try to shoot for leaner proteins like turkey and/or Chicken. I like brands like Boars Head and Dilusso.

Happy Hump Day!

Fit Chic 

 

Spicy Chicken Stuffed Avocado

chix stuffed avo

Most of my clients are always looking for good lunch and snacks items to bring to work so as I was scrolling through Pintrest I came across this recipe that is the perfect solution to this problem.
 Ingredients
1 large, ripe avocado
2 cups cooked, shredded white meat chicken
1 cup spinach, finely chopped
10 cherry tomatoes, quartered
1/4 cup plain coconut milk yogurt or grass-fed yogurt and 2 tbsp plain yogurt, split
1 egg
1/4 tsp garlic powder
1/4 tsp salt
1/4 tsp pepper
1/8 tsp cayenne pepper
1/4 teaspoon of creole seasoning
1 – 2 teaspoons of tapatia, sriracha, or hot sauce of choice
1 tbsp coconut milk ( I use full fat coconut milk)

*Optional top with a little chili powder

Directions
Preheat oven to 375.
Cut the avocado in half, carefully removing the pit. Scoop out the middle of each avocado half, leaving about 1/2 an inch of avocado in the skin. Add the scooped out avocado to a large bowl.
To the bowl with the avocado, add the chicken, spinach, tomatoes, 1/4 cup greek yogurt, egg, and spices. Mix very well until all combined.
Scoop as much mixture as you can fit onto each avocado half.Sprinkle with extra chile powder if desired.
Place stuffed avocados on a foil-lined baking sheet and bake for 10-12 minutes, or until warm.
Meanwhile, prepare sauce: whisk together 2 tbsp of greek yogurt with 1 tbsp hot sauce. Whisk in about 1 tbsp of coconut milk, or until desired consistency is reached.
When avocados are done, drizzle with yogurt sauce and serve.

Enjoy!

Fit Chic

Our Fit Chic Oscar Tradition Lives On!!

oscars

oscar party

Since I can remember my mom and I have always made the Oscars a fun fabulous party in our home. We would dress up, pick our winners, and make wonderful hors d’oeuvre’s and Oscar themed treats.

It has been a tradition that has never been missed, and year after year we have incorporated it and include friends, family, husbands/wives etc …

The past three years I have not been able to be with my mom or my sister on this honorary day, but this year I got the honor of getting to go back to Los Angeles to celebrate!!!

This year topped the cake, we had our ballots ready, our oscar finest attire, and enough food to feed the Academy!

So Here is the fun Oscar Menu featuring top foods for the Oscar Nominated Films …

1.Hacksaw Ridge – Asian Slaw

2. Fences – Biscuits (as that was food that made Denzel Happy in the movie)

3.Lion – Jalebi an Indian treat that the little boy dreamed to eat …

4. Arrive – Sliders AKA Mini Ufo’s

5. To Hell or High Water – Texas Mashed Potatoes

6. Moonlight – Chef’s Special of Jumbalaya (watch the amazing movie and you will understand)

7. Hidden Figures – Milky Way Cheesecake Bites

8. La La Land – Chicken on a Stick (the name He wanted his Jazz Bar to be called)

We had fun gold and black decor and made it a perfect evening at the Oscars!

You can make so much out of tradition,

So I thought it would be fun to hear your traditions as well Fit Ones …

What are you passions and how can you apply them to activities, themes, and rituals that have inspired you over the years?

Post Your answers in the comments below …

Fit Chic