Fit Chic Fun Friday …

wine down yoga

Tonight we will be hosting our annual “Wine Down Yoga”. I love this event (it is one of my favorites) because it combines my love for fitness with my love for socializing with the people that mean so much to me! #winwin

If you don’t have the luxury of coming to our gym, have no fear you can do this in your very own home and here’s how:

Invite some of your closest friends, relatives, or simply you and your loved one. Grab a yoga mat and go through this relaxing 30 minute practice .. Now that you are feeling rejuvenated and restored grab your favorite bottle of wine and have some good conversation, laughs, and share the love with a few of your favorite people.

If you are lucky enough to be able to come to our gym CPMFITness we will be hosting it this tonight Friday February 10th @ 6pm. Here is a video link to some more details on this popular event.

You won’t want to miss it!

Can’t wait to see you all there.

Happy Friday!

Fit Chic

Fit Chic Pecan Maple Nut Muffins….

maple pecan muffins

I am always trying to come up with good breakfast recipes that don’t’ get so boring or mundane.

I know many people’s number one complaint for eating breakfast is they don’t have time in the morning to make it. Well here is a perfect problem solver! On Sundays or a block of free time in your schedule make this recipe and then freeze the left over muffins and when you are in a time crunch you can grab a muffin throw it into the microwave for 45 seconds and you will have a delicious treat!


2 eggs, separated

2 tbsp. melted grass-fed butter

1 tsp. Vanilla Extract

1 tbsp. Grade B Maple Syrup

½ tsp. Cinnamon

1/2 tsp. of pumpkin spice

1 tbsp. of coconut milk ( I used So Delicious Brand)

1 cup of almond flour

1 scoop of vanilla whey protein powder

1/4 cup of unsweetened coconut (*optional)

Dash of Salt

1/2 tsp. Baking Powder


1/2 cup crushed Pecans

1 tbsp. of maple syrup

1 tbsp. of raw honey

1 tsp. of cinnamon


Preheat the oven to 350 deg.

Separate the egg whites from the egg yolks.

Whip the egg whites to stiff peaks.

In a separate bowl mix the egg yolks with the butter, vanilla, maple syrup, cinnamon, pumpkin spice, and salt.

Stir in flour, coconut, whey, and add to the egg yolk mixture. Then add the baking powder and stir until smooth.

Next add the egg whites and coconut milk and continue to stir until mixed throughout.

In a small bowl combine pecans, maple syrup, honey, and cinnamon and stir until pecans are completely drudged in maple, honey, and cinnamon.

Put muffin liners into the muffin tin and fill the muffins 3/4 full.

Then sprinkle the pecan mix onto the top of the muffins.

Place in the oven for 15 to 18 minutes or until pecans are slightly browned on top.


Fit Chic

Top 5 Ideas For Cauliflower …


There are so many wonderful, fun, recipes that you can create with Cauliflower!

Here are my top 5 that make my clients and my husband and even my dog happy!

#1 Cauliflower Rice – Rice is comforting, delicious, and a side dish. Here is my favorite “fried Rice” Recipe the whole family will enjoy!

#2 Cauliflower Mashed Potatoes – I would call this a staple in a typical American household. Now you can have America’s Comfort food and feel light on your feet!

#3 Cauliflower Mac and Cheese – A light and delicious version of another comfort food everyone loves. This mac and cheese is one that you can eat guilt-free, and it’s the perfect way to sneak in some veggies too!

#4 Cauliflower Pizza Crust – This is one of the most LOVED foods around the world and now you can eat as much as you like with no guilt or worry about taking away from your health and fitness goals!

#5 Cauliflower Bread –  Sandwiches are the perfect lunch treat and one of the items people really miss when removing bread and grains from their diet. Now you don’t have to, but can still be healthy in the process!

A Fit Chic Frittata

Here is a wonderful Egg Frittata that is filling and delicious.


1 Tablespoon of coconut oil

2 cloves of garlic

1/2 cup of red onion

1 cup of sliced mushrooms

2 cups of fresh spinach

6 eggs

1/2 cup of diced asparagus

1/2 cup of diced cooked sweet potato

dash of pepper

1/4 cup of sun-dried tomato

*optional for added taste 1/2 cup of parmesan cheese


Heat coconut oil in a medium skillet over medium heat. Place potatoes in the skillet, cover, and cook about 5 minutes, until tender but firm. Mix in spinach, asparagus, sun-dried tomato, mushrooms, onions, garlic, and pepper. Continue cooking 2-3 minutes, or until spinach is wilted.

In a medium bowl, beat the eggs.  Pour into the skillet over the vegetables. Sprinkle with Parmesan cheese. Reduce heat to low, cover, and cook 5 to 7 minutes, or until eggs are firm.


Fit Chic

Tune Out the Noise and Focus on the Game



Super Bowl Sunday LI took place last night, between the Atlanta Falcons and the New England Patriots. Both teams have put in a lot of hard work and dedication to get to this final game.

With the weeks prior leading up to this event, there has been so much “noise” about the New England patriots;  especially Tom Brady. (I know we have all heard it and are so over it). The media, late night talk shows, newspapers, sports shows are all capitalizing on tension between the commissioner, coach, TB, deflate gate 2.0 etc .. Through all the “noise” there was little focus on what really mattered #thegame.

Media isn’t speaking about the one thing that had brought millions in front of the the t.v. this past sunday night … FOOTBALL!

Even if the media does want to focus on the drama, even then they do not choose to focus on the fact that Bill Belichick has been an successful coach of New England since 2000. He has taken the team to 7 super bowls winning 5 of those games, and has 246 wins the most by any New England coach in the franchise.

While Brady is not a stranger to success either. He and Joe Montana are the only quarterbacks to win multiple MVP awards (winning 4). In 2010 Brady was voted best player in the NFL, and has the most consecutive passes without interceptions and he was the first quarterback to throw for 50 or more touchdowns in a season and to put the icing on the cake he has won multiple Super Bowl titles including the most super bowl championships of any QB.

Years and years of success day in and day out and we are choosing to focus on one day in time that in the whole scheme of things really holds no clout or meaning to the whole picture. Brady and Belichick can choose to let the “noise” keep them from their goals, or they can have the goal tune out the noise.

There is “noise” all around us and it is our responsibility to tune it out and focus on our mission, our passion, and our purpose.

Fit Chic

It’s Time To Write Your Goals….

Looks Like Mr. Mello has done some serious goal-setting!
Looks Like Mr. Mello has done some serious goal-setting!

I stress the importance of goal-setting often. It is such a vital part of our success in everything we do. If we have no goals then we have no direction or motivation to step out of everyday routine and get uncomfortable!

When meeting with my clients I ask them to tell me exactly what they want and how they want to utilize me to get them there.

More than half of my clients don’t even know what it is they want. They will say things like “I want to be thin” and when I ask them to draw a picture of explain what “thin” looks like in their mind, they are stumped on what to say next.

We have a these thoughts that run through our head daily of what we want or think we are entitled too, but when it comes down to it we don’t even know where to begin to get there!

Here is a great article from an Intentional Leadership Speaker by the name of MIchael Hyatt. He lists the 5 reasons it is so important to write down your goals.

Writing your goals puts your vision on paper and helps you visualize a path to get you there. Goal setting sets you apart from all the people around you who “talk” about what they want, but never do anything or write anything to get them there!

Take 20 minutes and just write down some goals you would like to attain. Write them for the month, 3 months, 6 months, and the year and then each month reevaluate them and make necessary changes to get you to being the “Best You Can Be”!

3….2…..1… Write……

Fit Chic

Make Your Super Bowl Party the Best ….


It’s that time of year again Super Bowl XLIX, here are some helpful tips to make your party the talk of the town.

Decor – Use team colors to decorate your house. Get a black and red table-cloth for your food and a red and blue one for napkins and plates (or vice versa).  – Decorate the house with plastic footballs and fun black, gray, and red confetti.

Food – Almost as important as the game itself, Is the food that is served at your party! My personal favorite is to make a big batch of chili and then have everyone you invite bring their favorite super bowl snack, dessert, or dish. Here are some great Fit Chic Super Bowl recipes that are delicious, festive, and will have the crowd cheering for you!

Dessert – This is where the fun and creative juices can start flowing. You can make Blue and Red sugar Cookies, Helmet Fruit Bowl, Football Strawberries, and Football Truffles.

Cocktails – The most vital part of the whole party … No matter what team you are rooting for here are two drinks that appeal to any Atlanta Falcon or Patriot Fan.

Falcon Sweet Tea

6 cups water

4 or 5 black tea bags

1/4 cup of raw honey

1/4 to 1/2 cup bourbon (depending on how strong you want your cocktail)

4  to 6 sliced orange rounds

6 sprigs fresh mint

lots of ice

Bring water to a boil.  Turn off water and add black tea bags.  Steep tea for 3 to 5 minutes.  Remove the tea bags, place the tea in a large pitcher and let rest in the refrigerator until cold.

Place honey, bourbon, orange slices and fresh mint in a medium bowl.  Use the back of a spoon, begin to muddle the ingredients.  The oranges will release some juice, the mint will become fragrant, and the bourbon will tickle your nose.  It’ll smell delicious.  Once the mixture is pressed together, and the flavors are extracted, add the mixture to the pitcher of tea.  Stir well.

Patriot Punch

2 oz. unfiltered natural cranberry juice

2 oz. vodka

2 oz. blue curaçao

5 oz.Lime Soda Water

Pomegranate arils for garnish (Optional)


Pour Cranberry juice into a glass filled with ice. Then add vodka and blue curaçao to shaker and shake up. Slowly pour the blue mixture over the red and watch how cool it is as it floats. Top off with soda water and pomegranate arils if desired.

Hope you all have a very enjoyable Super Bowl Weekend!

Go Falcons!

Fit Chic

Fit Chic Tips for Shoulders …


Last week I gave you some great tips for those hips, and now that your hips are feeling great it’s time to work on the shoulders.

For people who sit a long time at work, the shoulders  and rotators become tight, and can cause weakness. This combination negatively affects our posture and can cause neck issues too. With Proper shoulder stretches you can maintain proper posture, and the stability in our backs (low back especially). Here are some great stretches to take with you anywhere you go so you can feel great and your posture will look even better!

#1 Down Dog – Down Dog helps lengthen and stretch your hamstrings, shoulders, and hips. Also it opens up the mid and low back which tend to get tight especially on longer runs. Lift your hip bones straight toward the ceiling and push your heels into the ground for the best overall stretch.

#2 Criss Cross – Lie facedown on stomach. Lift torso and thread right arm underneath left at shoulder height, about a 90-degree angle away from body. Reach left arm the opposite direction (again, about 90-degree angle away from torso). Hook chin over shoulders. Walk fingers away from one another to lengthen arms and breathe here for 5 deep breaths. Repeat on other side.

#3 Thread the Needle: Begin on all fours. Reach right arm underneath body, allowing right shoulder and temple to release to the ground. Allow left hand to stay where it is, or crawl it a bit to the right over to your head. Stay here for 5 deep breaths. Repeat on other side.

#4 Door Frame Stretch: Stand a few steps in front of a doorway. Raise one of your arms and reach back until you are grasping the doorway frame with your thumb facing up. Your arm should be above your head. Turn your body away from your outstretched arm until you feel a gentle stretch in your shoulder. Hold the stretch for at least 30 seconds and repeat with the other arm.

#5 Shoulder Extension Stretch – Sit down on the floor and place your arms behind you. With your palms down and pinky fingers touching, lower your shoulders as close to the ground as possible. This stretch is great for shoulder extension and range of motion. As a result of lack of shoulder mobility from desks, pronation, amongst other things we as a society have tight muscles, and overused under mobilized shoulders. To help resolve these issues, do this drill and it will improve your posture and prep your shoulders to feel good all day everyday!

Now you will have the tips and tricks to have happy mobile shoulders!

Fit Chic 

Fit Chic’s Southwest Chicken Salad

chicken salad

In honor of Taco Tuesday, I thought I would make a quick and delicious lunch or snack. Hope you enjoy this one as much as I do!


1 ripe avocado

2 cups cooked chicken, shredded/chopped

½ red bell pepper, diced

¼ cup chopped fresh cilantro

2 Tablespoons of diced red onion

juice of 1 lime

¼ teaspoon cumin

1 clove of garlic

1/4 tsp of creole seasoning

dash of pepper

Romaine Lettuce leaves or Sliced Cucumbers


In a medium bowl mash the avocado and add the salsa, garlic, creole, pepper, cumin, cilantro, and lime. Stir until ingredients are mixed throughout.

In a large bowl combine chicken, red pepper, onion. Last Top with avocado mixture.

Place in a large romaine lettuce leaves or on top of sliced cucumbers.


Fit Chic 



Fit Chic Says …”A Community That Plays Together Stays Together” ….

sweatsuit party

This past weekend we had our first CPM Chrismtas Sweatsuit Bowling Party. It was a wonderful event with lots of laughs, fun, and relationship building. As I looked at the room It was so nice to see people who work so hard day in and day out, talk, laugh and lighten up for an evening!

The next morning my husband Chris and I looked at pictures and video reminiscing about all the fun that was had and it made me think of how important “Fun” is to our lives! I have written an community that plays together stays together, but it goes even further than this. I would even go as far to say a community that does this is actually happier and healthier overall! Play produces energy, support, and comradory that carries over into your relationships in the gym.

Chris and my goal at the gym is to create an environment where it feels like recess for those 45 to 60 minutes of class taught. Yes, we get down to business and shed some blood sweat and tears but in the end we leave feeling accomplished and having fun all in one! If there’s no “play time” or it’s not fun how are we supposed to stay motivated or excited to show up?

We all live with stresses of an always on the go lifestyle; playing together and having fun is one area which tends to get the cut first. Instead of cutting out fun think of it as creating more success and actually making other areas of our life much easier to manage. So I challenge you Fit Ones to add more “Play” to your life. This one simple area of life that can create incredible benefits for you in so many aspects of your life!

Fit Chic