A New Month = New Goals…..

ronald-reagan-president-my-philosophy-of-life-is-that-if-we-make-up-our-mind-what-we

It’s that wonderful time again … a new month which equals a good time to check – in with my goals, reevaluate them, and put new ones in place….

I found this great quote that reads:

“A leader, once convinced a  particular course of action is the right one, must have the  determination to stick with it and be undaunted when the going gets  rough.”

Quote by: Ronald Reagan

When I  went to the Ronald Reagan museum, I got to witness all the  amazing accomplishments that one extraordinary man achieved in his lifetime.

He was an athlete, college graduate, actor, governor, and President.

He grew up in a small town called Tampico Illinois. His family did not have much money, but they did know the definition of hard work, and so did Mr. Reagan.

Reagan did not look at life and say “I am going to President when I am 70”. He paved the way by the steps and actions he took in his life each day to get there.

He was dedicated and when the going got tough he pressed on and got tougher.

A lot of times we get so caught up in the day-to-day of life and the “why can’t I just have this life” or why can’t life be easier” mentality and loose site of what it is we actually are shooting for.

I always use the expression, you have to go to the school of the Hard Knocks in order to really appreciate what you have. If it were easy then every one would do it and no one would truly appreciate where they came from. If there is no struggle there is no growth and without growth there is no strive to get better! Hence why setting goals is so important to our success in all aspects of our lives.

Think if Reagan was called one day at 30 and told that he was  going to be the president of the United States. I don’t believe at 30 he would have gone down in history of one of the greatest presidents of  all time; he was not ready, and he had not put in the work yet to earn or deserve that title.

I feel that a lot of times we want to get from A to Z but forget  about going through M L N O P. Some of our hardest times and biggest struggles make us  tenacious and fight for what it is we ultimately want from life!

So when we do finally get to where we want to be we appreciate it. We have gone through a journey to find out what works, what doesn’t, and figure out exactly why you are in the place you are.

“Stay in it to win it”, and you will be on your journey to ultimate success!

What are some success’ you would like to see in the next 3 months 6 months, or even a year Fit Ones?

Post in the comments below…….

Happy May Day!

Fit Chic

4 Reasons to Fire Your Trainer …

When trying to workout it can be information overload ..

What is right? What is Wrong?

How do I know if I am working to my full potential etc ..

Well here are 4 tips to know if you should hire or fire your trainer …

#1 If you lift weights your gonna get big! – Check out my blog on why lifting weights will not make you big it will actually do the opposite!

#2 There’s Only 1 way to do a movement – For example squatting research shows that there is not one “perfect” way to do a squat. There are a lot of elements that go into a squat or even a pushup. We all are built so differently and have different areas of tightness which effects the way we would teach a movement to our clients.

#3 You need to weigh a certain number for your Height –  No one has the ability or right to tell you what a proper weight is. Every body is different. You were not meant to look like anyone else and your body’s proper weight is what makes you feel confident and comfortable. Stop letting a number on the scale have so much power.

#4 Anyone can do “these” workouts – Come check out my class, it’s for all levels.’ We have all heard this line, and then get to the class and have no idea what we are doing and why we are here. As a trainer for 15+ years I think the best way to start something is by “interviewing your gym” first and seeing what it is they are offering and if it is a right fit for you. Then you will know (and hopefully be coached) on what class is or is not right for you!

Happy Friday!

Fit Chic 

 

Fit Chic Salmon Egg Bake

I love to make egg bakes. They taste delicious and they contain my protein, veggies, and good healthy fats all in one. It gives the pep in the step I need and gets my day off to a great start! This is also a great dish for Sunday brunch!

Ingredients: 

1 tablespoon of coconut oil

1 medium onion, thinly sliced crosswise

10 large eggs

1 cup diced zucchini

1 cup spinach

1 cup mushrooms

2 cloves of garlic

1 tablespoons chopped fresh dill

Dash black pepper

6 ounces smoked wild caught Alaskan salmon, skin removed broken into  pieces

*Optional ¾ cup goat cheese, crumbled

Directions: 

  1. Preheat the oven to 350°F and grease an 8-inch x 8-inch/20-centimeter x 20-centimeter baking dish with coconut oil or coconut oil spray.
  2. Heat a large skillet over medium heat, then add 1 tablespoon coconut oil and garlic. Add the zucchini, onions, mushrooms, spinach, and pepper. Cook and stir until the veggies are wilted and lightly browned.
  3. Meanwhile, in a large bowl, beat the eggs together with the dill, then mix in the smoked salmon. Next add zucchini mixture to the eggs and stir until everything is well combined. Pour the mixture into the baking dish top with goat cheese. Bake for 30 to 35 minutes or until the center is set and not liquid. If it is runny in the middle cut casserole in squares and place back in the oven for 5 to 10 minutes.
  4. Enjoy!

Fit Chic

Top 5 Fit Chic Yoga Poses for Awesome Abs …

Yes abs are made in the kitchen, but they can also be “defined” in your yoga practice!

Here are my favorite yoga poses that create rockstar abs and get you stretched and feeling great in the process.

#1 Boat Pose: This pose strengthens abs, quadriceps, back muscles, and hip flexors. You can  modify the pose by bending the knees or you can hover above the ground, be parallel to the mat, or extend into full boat

#2 High/Low Plank -This pose engages your core and activates front and side abdominal muscles.

#3 One Arm Balance – This pose tests your balance and strengthens your obliques, shoulders, and glutes all in one!

#4 Warrior 3 – With this great balance pose your core has to stay engaged the whole time in order for you stay balanced and stable.

#5 Triangle – My personal favorite pose. This is great for stretching your legs, muscles around the knee, hips, groin, hamstrings, shoulders, spine, and obliques.

Triangle also helps with function in the abdominal organs (aiding in digestion), and relives stress.

Triangle also helps with function in the abdominal organs (aiding in digestion), and relives stress.

 

Now you have the tips to making your abs a priority this spring and the best part you get a good stretch in the process!

Fit Chic 

Yummy Fit Chic Cake Batter Dip

Here is the perfect after school, dinner, or anytime treat. It’s perfect to dip with strawberries or this easy Graham Cracker Recipe.It is also great to eat by the spoonful!
Ingredients
  1. 1 banana, mashed
  2. 1 Tablespoon of stevia
  3. 1 tablespoon almond or coconut flour
  4. 1 tablespoon of gluten free flour
  5. 2 tablespoons of cashew butter
  6. 1 tablespoon of raw honey
  7. 1 tsp pure vanilla extract
  8. 1 tablespoon of vanilla coconut or almond creamer
  9. Sprinkles (optional)

Directions: 

  1. In a mixing bowl, combine your mashed banana with the protein powder, flours, sweetener, sprinkles and mix well.
  2. In a microwave safe bowl or stovetop, melt your nut butter with honey until combined. Stir in the vanilla extract and pour into the dry mixture and mix well until fully combined. then add coconut creamer.
  3. Transfer to a bowl and top with more sprinkles.
  4. Enjoy!

Fit Chic 

Fit Chic’s Find Positivity in All You Do …

So this past week, I have been really working on keeping a positive mindset in all that I do! Being mindful of not immediately going to the negative, watching things that don’t serve me, and my associations in the past week. This doesn’t mean I was perfect or didn’t have any negativity by any means .. but the one take away I had was my mood was better all around. I started to look at things from a whole new light, and most of all I felt better physically and mentally!

For example, if I didn’t want to do something like workout, make the bed, fold the clothes, cook dinner I would focus on all the positives surrounding those task. All of a sudden my mood and demeanor about the situation changed. If I was unhappy about movements in the workout I would tell myself be blessed you are able to move! If I didn’t want to fold the clothes, I changed my mindset to be happy I had so many clothes to fold. If I was annoyed by a situation I focused on what i could take positively from it. What I came to realize is how wonderful my life is, How much I have to be thankful for, and How life is really good when you learn to count your blessings!

Happiness and positivity are the two things that fuel and feed your soul. When you start to change your focus you actually perform better and feel better on the inside and out.

What do you need to do to make those tweaks to have positivity and happiness all around? First, do an assessment of the top five people you spend the most time with. This is an eye opening experience and can really make you see why you are in the place you are in! If you are married and your spouse is a “Debbie Downer” or your best friend is always talking about some drama …. This feeds you and sucks you dry!

You need to make a conscience effort to choose your words, the people in your life, and the things you watch or listen to. This will bring so much clarity on why you think and do the things you do! It will expand your horizons and make you stop and examine why you are in the place you are in. If you feel like life is not going your way, or your not seeing the results you want, or getting things you think you deserve start to to look at the same problem from a positive perspective and see how differently you will see this situation or place!

Here is a really interesting article from The Buffer Blog on how to rewire your brain for positivity and happiness.

In order to create ultimate “Happiness and positivity” keep in mind these three things:

Gratitude – When you are grateful and humble you are positive, and you value what’s important, and it attracts happiness.

Give Time – The more you give the happier you become. Winston Churchill said “We make a living by what we get. We make a life by what we give.”

Relationships – When you create deep rooted relationships you actually live a longer healthier life. Not only do relationships help to make us happier, but also happy people tend to have more and better quality relationships. So working on our relationships is good for happiness and working on our happiness is good for our relationships. That’s a win win if you ask me!
Take these simple tips and challenge yourself for the next 7 days to chose to have a positive attitude and the results will amaze you!
Fit Chic 

A Fit Chic Friday Leaving You Motivated …

It’s FRIDAY!!!

What better way to get the weekend off to a great start … Then with the most inspirational quotes to put more pep in your step.

Whether you need help to get off the couch, leave your desk at lunch, or get up out of your cozy bed in the morning … Keep these quotes in your vision or memorized in your head to keep you pushing and motivated towards your goals!

Happy Friday!

Fit Chic 

Fit Chic Monkey Cereal …

Here is such an easy breakfast treat, midday snack, or after dinner treat that you and the family will love.

The best part is it takes 5 minutes to make.

Ingredients: 

1 banana peeled and cut into 1′ rounds

1/4 cup of raw cashews ( i use cashew pieces)

1/4 cup of unsweetened coconut flakes

1/4 cup of diced apple ( I used gala but you can use green or red)

1 tsp of cinnamon

1 – 2 tablespoons of nut butter ( I used almond)

1/2 – 3/4 cup of unsweetened almond milk or coconut milk

Directions: 

In a cereal bowl place cut banana, apple, coconut, cashews, almond butter, and cinnamon. Pour the milk over the cereal and mix until the almond butter is evenly distributed.

Grab a spoon and indulge!

Enjoy!

Fit Chic 

 

Top Fit Chic Apps To Download to Keep You Healthy and Happy

Keeping track of your nutrition and health is vital to see where you started, where your going, and a plan to get there.

Here are my top 5 favorite apps to help keep your health a priority!

#1 My Fitness Pal – has one of the largest food databases available in a food tracker, Whether you’re making something at home or eating out, MyFitnessPal can help you log it, and supports a number of popular restaurant menus. As you log your food, you get a complete picture of your diet, not just your overall calorie intake—that includes your sodium intake, your vitamin intake, cholesterol intake, and other nutritional information that can give you a better idea of what you’re eating beyond a simple daily calorie limit. It also has a Huge community which is great for support, recipes, tricks, tips, and motivating success stories.

#2 Meal Logger –  works on your desktop, iPhone, or Android and is super easy. Instead of entering each food and portion size individually, you just snap a picture of your food and upload it to your journal. You can also put a note that corresponds with your picture (i.e. “2 scrambled eggs and sweet potato”). Keeping track of your food literally takes 30 seconds! It also is fun and not so obsessive as some apps out there. You can also add a “Daily Note”, which patients have been using to enter some of the symptoms they had that day, keep track of blood sugar levels, or let me know that they had a stressful day.

#3 Shop well -tells you what’s in the food you’re buying at the grocery store and offers suggestions of new foods to try that fit with your lifestyle.
Simply scan any item in the grocery store and we’ll give you all of the information about that product. Create a profile with your food interests, and we’ll suggest similar products that best match your interests right in the store you’re standing in.

#4 My Diet Coach – helps you find your inner motivation, stay on track, make healthy lifestyle changes, resist food cravings, avoid exercise laziness and other weight loss difficulties by setting goals, tracking progress, good reminders (to drink water, walk, etc), motivation, fun rewards (who doesn’t like rewards) …

Now you have all the tools to make this year the most successful one yet!

Fit Chic 

A Fit Chic Hard Boiled Egg and Asparagus Salad …

Wondering what to do with those left over Easter eggs?

Well here is the perfect way to put those eggs to good use!

What goes better than bacon and eggs!!

INGREDIENTS:

2 large hard boiled egg, peeled and sliced

2 1/2 cups chopped asparagus

1/2 cup of cooked mushrooms

1/2 cup of diced yellow onion

2 slices cooked and crumbled bacon

1 tsp Dijon mustard

1 tsp of garlic powder

1 teaspoon extra virgin olive oil

1 teaspoon red wine vinegar

pinch pepper, to taste

DIRECTIONS:

  1. Bring a pot of water to a boil, add the asparagus and cook 2 to 3 minutes, until tender yet firm. Drain and chop into pieces and set to the side.
  2. In a small frying pan place mushrooms and onions in with a tablespoon of grass-fed butter or coconut oil. Cook on medium for 5 to 10 minutes or until onions are translucent.
  3. In a small bowl mix the Dijon, oil, vinegar, garlic and a pinch of pepper.
  4. Arrange the asparagus on a plate, top with egg and bacon and mushroom mix.
  5. Last drizzle with the vinaigrette and toss

Enjoy!

Fit Chic