A Fit Chic Spring/Summer Buns and Guns Challenge …

Spring is in the air which means Summer is right around the corner. Warm Weather, Swimsuits, and Tank Tops all around. No need to dread summer this year as I have created a 30 day Fit Chic “Buns and Guns” workout plan to get you game ready for Summer!

Isolating those muscle groups will put a focus on attacking the two areas that are most common people want to see some results!

Now you will be flaunting those guns, and flexing those buns and feeling great.

30 days is also a really great opportunity to have a goal, keep it simple, and make it effective.

My Fit Chic pro tip is to get up first thing in the morning and rock these workouts!

This will help you feel great during the day, check it off the list, and not allow anything to get in the way!

Fit Chic 

Buns and Guns

Fit Chic Easter Perfection …

Easter Brunch brings family, friends, and food … Sometimes you want to do something a little different than ham for an Easter meal. Here is the perfect recipe that still keeps you in Easter spirit, but brings a new twist the whole family will be talking about!

Pancetta-Wrapped Pork Roast


8 large garlic cloves

1 tablespoon finely chopped fresh rosemary leaves

1 tablespoon finely chopped fresh thyme leaves

1 tablespoon olive oil

1 (3 1/2 to 4-pound) tied boneless pork loin roast

Salt and freshly ground black pepper

4 ounces thinly sliced pancetta

1 1/2 cups chicken broth (free-range)

1 1/2 cups dry white wine


Blend the garlic, rosemary, thyme, and oil in a small food processor, scraping down the sides of the bowl occasionally, until the garlic is minced.

Sprinkle the pork roast generously with salt and pepper. Arrange the pancetta slices on a work surface, overlapping slightly and forming a rectangle. Spread half of the garlic mixture over 1 side of the pork and between the 2 loins that meet in the center of the tied pork roast. Place the pork, garlic mixture side down, in the center of the pancetta rectangle. Spread the remaining garlic mixture over the remaining pork. Wrap the pancetta slices around the pork. Place the pork in a roasting pan. Cover and refrigerate at least 1 hour and up to 1 day.

Preheat the oven to 400 degrees F.

Pour 1/2 cup of broth and 1/2 cup of wine into the roasting pan.  Add more broth and wine to the pan juices every 20 minutes. Roast the pork until a meat thermometer inserted into the center registers 145 degrees F for medium-rare, about 1 hour. Transfer the pork to a cutting board. Tent with aluminum foil and let stand for 10 minutes. Pour the pan drippings into a glass measuring cup and spoon off any fat that rises to the top.

Using a large sharp carving knife, cut the pork into 1/4-inch-thick slices and serve with the pan juices.


Fit Chic 

Fit Chic Fun with the Family this Easter

Easter is all about family, food, and faith. With all these components surrounding this blessed holiday how can we put the “Fun” and “Fit” into it as well?

A favorite past time is decorating eggs and hiding them .. So lets take Easter Egg Hunts and Easter Baskets to the next level.

#1 Make A Workout Game Out of the Hunt:

Grab a dozen or more plastic eggs (purchase the ones that separate into two) and on small sheets of colored or plain paper write fun workout moves to do when the egg gets open.

For Example in each egg:

10 squats

5 pushups

10 situps 

10 mountain climbers

25 Jumping Jacks 

#2 Fitness Easter Egg Basket Items: 

  1. Jump Rope
  2. Frisbee
  3. Sidewalk Chalk for Hop Scotch
  4. Handball
  5. Fun Water Bottles

#3 Activity Themed Easter Baskets: Skip the treats this year, and create a theme around a hobby or sport your child loves. 

For example Make a gardening theme, Beach theme, or a favorite sport theme

Seeds, gardening tools and pots

Pool or beach toys

Baseball Bat, Baseballs, and bases (all can be purchase at the dollar store).

Now you have all the tools you need to keep your kids feeling happy and healthy this Easter Day!

Fit Chic 



The Perfect Fit Chic Easter Quiche….

 This is Perfect for Easter Brunch, it is one that the whole family will love. It is also very pretty to look at too! This recipe will definitely have everyone talking at this year’s Easter festivities.

Ingredients – Serves 8 
– 1 Cup almond flour
– 1/4 Cup olive oil
– 1/4 tsp baking soda
– 1/4 tsp sea salt


16 eggs

1 onion diced

1 cup of  broccoli

1 cup of spinach

2 cloves of garlic

3 tablespoons of sun-dried tomatoes

3 cups of mushrooms

2 Tbsp of Chives (chopped)

1 Tbsp of olive oil

Optional – 2 Tbsp of Goat Cheese

1.  Pre-heat oven to 375
2.  In a small bowl mix together the crust ingredients
3.  Spread the crust in a thin layer over the bottom of the baking dish  and bake in the oven for 10 minutes – until crust is brown and hardened.  Remove and set aside.
4.  While crust is baking, heat 1 Tbsp of olive oil in a skillet and add the garlic and onions, once onions have browned  add mushrooms, spinach, sun-dried tomatoes, broccoli, and chives until cooked through.
6.   Set aside.
7.  In a bowl, whisk together eggs
8.  Pour the skillet mix into the bowl with the eggs and stir together.
9.  Pour the egg mixture into the baking dish.  If you’re using goat cheese, sprinkle it over the top of the eggs and it will blend in during baking.
10.  Bake in the oven for about 45 minutes – or until the eggs are cooked (stick a fork in and if it comes out fairly dry, it’s finished).

This recipe is delicious and perfect for a family brunch, or luncheon.


Fit Chic

Is It Luck or Determination Fit Ones?

I find myself fascinated with “why” people are in the positions they are in. For example was Kobe Bryant born with this “God-Given” talent or did he work his butt off day in and day out to become KOBE….?

Malcolm Gladwell wrote a great Book in 2008 with a theory that you can become a master at anything by doing it for 10,000 hours.

Is this true? Could I play at the level of Kobe by playing basketball for 10,000 hours… or would I even want to?

Do movie stars like Julia Roberts or George Clooney get “lucky” or do they just out work everyone else?

I think we have to really ask ourselves: “How badly do we want the reward”?

Would we even be able to put 10,000 hours into our craft?

From what I have learned in my 30 years… I think it is a little luck and a lot of determination and practice!

I look at the workout regime of great golfers like Tiger Woods or Phil Mickelson, every morning they starts their day in the early morning hours hitting thousands of golf balls… many of us can’t even get out of bed that early let alone hit that many golf balls.

The steps that we take and the routines that we create on a daily basis lead us to exactly  where we are in our lives.

The hours that we put in to the craft that we want to master, is a direct result of the level that we practice our craft.

If we want to be an athlete at a competitive level we need to workout (on a full-time basis) wake up when others are sleeping, lift heavy weights when others are at happy hour, and practicing movements to there are no holes in your chain. When friends want to party you are sleeping to make sure you get your 8-10 hours in night.

Are the sacrifices for the goal worth the amount of hours and dedication that it will take to make it happen?

The 2017 Masters took place yesterday and it is crazy to think of the hours that were dedicated to put these athletes in the position they are in today… they have basically had to eat, sleep, and breathe their goal in order to get to be on their road to Augusta!

But what about the athletes that just barely missed it? They worked just as hard as everyone else so why were they not going too? Is this the luck part?

So Fit Ones I leave you with this…

Do you think it is luck or pure determination?

Post in the comments below.

Fit Chic

Fit Chic’s TGIF Fit Tips …

IT”S FRIDAY!!! Which means “Happy Hours”, weekend get togethers, and dining and drinking out will be options. So what if you could have the weekend fun and still stay on a healthy plan?

Well now you can … Here is some drink options that are lower in calories, carbs, and sugars.

In 5 ounces of red or white wine, you are looking at around 100 calories and 2g of carbohydrates.

1.5 ounces of tequila, rum or vodka has around 104 calories and 0g of carbohydrates.

12 ounces of a light cider beer will land you 120 calories and 10g of carbohydrates.

Maybe you want to live it up a little with a cocktail, but still keep it healthy. So try mixing a cocktail with la croix (or any sparkling water)  or kombucha.

Now that you have the list of low cal cocktails, you can have fun and still stay with in your fitness budget.

Happy Friday!

Fit Chic

April Showers brings Out the Goal Writing In You…

goal setting

It is a new month so therefore we need to create new goals for ourselves. Or at least refocus our attention to our them. On my blog and at our gym CPMFITness we highly value goal setting. We value what it has done in our lives and the impact it has had on our clients as well.

We encourage our members to set goals based on the ultimate vision for their health, business, and personal achievements. When planning goals you need to reach deep within and step outside your comfort zone a little.

When my husband and I set goals we make sure they scare us a little. If your goals are not scary the reward is not as sweet when you reach them.

I was reading a good article from Lululemon and It talks about the 6 concepts they integrate into their goal setting and here they are:

1. Possibility

When we set visions and goals in possibility, we create opportunities that are beyond what is likely to happen, without self-created limitation. A couple of ways of getting into possibility:

let your past be in the past. We tend to create our future based on what’s happened in the past. The ‘story’ that we bring with us comes with limitations so a goal set from the past will likely create more of what already exists.

remove perceived constraints. It’s easy to imagine excuses for ourselves that prevent us from realizing our potential. ‘I don’t have enough money’. ‘I don’t have the time’.

2. Vision

We create visions for our ideal lives to drive our goals. When we have that clear picture of our ideal lives, our goals become powerful and meaningful to us. They give us a reason to get out of bed in the morning – something to get excited about. A powerful vision:

  • is set 10 years in the future
  • is clear and concise (one to two paragraphs) with enough detail to feel complete
  • incorporates all major domains of our life: health, personal and career
  • moves us emotionally and gets us excited – maybe even a little nervous
  • uses present tense language. We write it as if we are already there
  • is authentic to us and grounded in our passions

3. Balance

We set personal, health and career goals. Having balanced goals leads to a balanced life, while having goals in only one area can leave our desires for other areas unfulfilled. There’s often overlap from one area to the next and these categories can mean different things to different people.

4. Audacity – The most important one to me…

We boldly go where we haven’t gone before and set goals that are truly challenging. We love setting BHAGs (Big Hairy Audacious Goals). A BHAG – you hear me refer to this one a lot!

  • is difficult to achieve
  • is unlikely to happen without great commitment and perseverance
  • brings us closer to living our ideal life
  • brings a phenomenal sense of accomplishment
  • is achieved maybe 50% of the time

5. Format

We format our goals in a certain way to give ourselves the greatest likelihood of achieving them. A goal written with the incorrect format can cause indecision and go unachieved. When we write powerful goals, we –

  • trickle back.
    Contrary to Maria von Trapp’s advice, we start at the end (not the very beginning) and set our 10-year goals first, then move backwards to our five-year and one-year goals.
  • keep it quantifiable.
    We should always be able to measure our goals (and, in the same way, our success).
  • are specific.
    It’s easier to do something if we know what that thing is. That’s why we precisely articulate the desired activity, object or outcome in our goals.
  • use the present tense.
    We write our vision and goals in the present tense to make them more attainable.
  • use affirmative language.
    Accentuate the positive, eliminate the negative. We keep our goals clear by stating what we want, not what we don’t want (double negatives can be so confusing).
  • are concise.
    We use as few words as possible. Our goals are for us, no justification is required.
  • include a by-when date.
    We use by-when dates to motivate us and give our goals structure.

6. integrity

Once our goals are set, we think about how to work them into our daily lives. Some of the ways we do this are:

  • we create a system to honour and achieve our goals, like posting goals on the fridge.
  • we enroll others so they know what we stand for. Sharing our goals with others who are also committed goal setters allows them to support and assist us.
  • every day, we choose the things that move us closer towards achieving our vision and goals, rather than those things that are in conflict.

These are very good guidelines for goal setting. Remember a goal without a plan is just a wish …

Fit Chic

Fit Chic Broccoli Tater Tots …

Who Doesn’t Love Tater Tots? Seriously…what kind of a person can resist those delicious little potato treats?

Well Have no fear Fit Chic has come to the rescue with these delicious tots. Not only do they look like tater tots, they taste amazing and

It’s packed with nutritious vegetables and protein … So Kids will definitely not turn their noses down for this one!


2-3 heads broccoli, cut into florets and steamed

½ medium onion, chopped

3 gloves garlic, minced

2 eggs

¼ cup almond flour

2-3 Tablespoons nutritional yeast

1 teaspoon garlic powder

1 teaspoon olive oil

1 teaspoon salt

1 teaspoon black pepper

3/4 cup grated parmesan cheese (optional)

  1. Sautee onion and garlic over in olive oil over medium heat until soft and translucent, about 5 minutes.
  2. Add all ingredients into a food processor or blender and pulse until well combined.
  3. Spoon contents into a bowl and refrigerate until chilled, about 30 minutes to speed up place in freezer for 10 to 15.
  4. Preheat oven to 350 degrees. Line a baking sheet with parchment paper.
  5. Take about 1½ tablespoons broccoli mixture in your hands and shape into tots/barrels and place on baking sheet.
  6. Bake for 20 minutes, flip tots, then continue baking for another 10 minutes, until browned and slightly crispy!


Fit Chic 

Do I need to Eat After My Workout?

eating after wod

These are frequent questions I hear by many of my clients…

Should I eat after a workout?
How long should I wait to eat after my workout?
What should I eat post workout?
How much should I eat etc…

These are all very good questions and here are some very good answers…

1. Should I eat after a workout? 

You should ABSOLUTELY EAT … post workout nutrition is one of the most important meals to  eat! You want to get nutrients to your body as soon as possible so your body can begin to repair the muscles and begin to restore nutrients back into the body.

2. How long should I wait to eat after my workout? 

In a perfect scenario you would eat 15 – 30 minutes after. This gives your body a little time to cool down and relax (especially if the workout is really intense), but don’t wait to long according to the New York Times Well Blog, those first 15 minutes are crucial: “the enzymes that help the body re synthesize muscle glycogen are really most active in that first 15 minutes. The longer we wait to eat something, the longer it takes to recover.”

3. What should I eat post workout? 

You need to consume a protein and a carbohydrate. Eating about 4-8 oz of a lean protein (i.e chicken breast, turkey, pork, or fish) and 40 – 80 grams of carbohydrates (i.e sweet potato, yucca, spaghetti squash, Beets Butternut squash Carrots Plantain Rutabaga, Turnip)

You can also drink a recovery shake like an SFH Recovery drink with coconut water or water. Just remember that is always much more beneficial to eat real foods if you can.

Make sure to avoid fats post workout as it causes the stomach to empty at a slower rate which is counter intuitive to what we want to happen. Save the fat for before your workout.

4. How much should I eat? 

This is different for each individual and their goals depending on their level, volume, and consistency of their training. My suggestion is to start with the ratios above and if you are still feeling really sore, tired, under recovered maybe up the carbohydrate just a bit and same if you are feeling full and sluggish maybe lower the carb and or protein intake.

The more you journal your food the more accurate you can see your results and really hone  in on how you are feeling.

Now you have the tools and knowledge to continue to feel better and better for years to come!

Fit Chic