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 

Fun Snacks to Get You Through the Weekend …

banana bites

Most Clients I talk to say they are great during the week, but the weekend is where they tend to fall apart. I am a big snacker and if I have the right snacks on hand I make the right choices! So here are some great snacks to keep on hand especially when you get those sweet/salty treat cravings …

Banana Almond Butter Bites : This is the perfect after school snack, in a pinch snack, and sweet and savory treat.

Jacksons Honest Chips: For all of you “salt” cravers this is the perfect treat for you!

Evolution Greens Shake: This is refreshing, easy to grab on the go, and tastes great all in one!

Espresso Protein Balls: These are great to take to the movies, on car trips, or just a sweet simple snack the whole family will love ..

Now go out and make this weekend a tasty and beneficial one!

Happy Friday!

Fit Chic 


Fit Chic Vanilla Coffee Energy Bites …

coffee bites

I am on the go a lot .. so I am always looking for a quick and easy snack to pop in my mouth on the road or in a pinch. Here is a delicious recipe that tastes great and leaves you feeling satisfied!


1/4 cup vanilla protein

1/4 teaspoon salt

1 teaspoon coffee grounds

1/2 cup almond butter

1/4 cup raw honey

1/2 tsp of cinnamon

1/4 tsp of nutmeg

1/2 tsp of vanilla extract

2 Tablespoons of unsweetened shredded coconut


In a medium bowl, mix together the protein powder, salt, cinnamon, nutmeg, and coffee.

In a microwave-safe bowl, combine the almond butter and honey. Microwave for 30 seconds. Stir and microwave for 20 seconds, or until mixture is easily combined when stirred.

Add almond butter mixture to protein mixture. Stir in coconut until combined.

Refrigerate for 30 minutes if it is not cold enough stick it in the freezer for 10 to 15 minutes.

When dough is firm, roll into balls.

Store in an container and eat as desired!

Fit Chic


Fit Chic Top Tips for Your Hips …

For people who sit a long time at work, the hip flexors and rotators become tight, and the glutes become weak. This combination negatively affects our ability to walk, maintain proper posture, and the stability in our backs (low back especially). Here are some great stretches to take with you anywhere you go. Now go “Get Hippie With It!

1. Pigeon – One of the most effective hip openers because you can focus on one hip at a time. This pose also helps to relieve stress, fatigue, and anxiety.



2. Lizard – The hips can become extremely tight just from sitting. This stretch targets that area as well as the outer hips to make you feel better throughout your day.


3, Frog Pose – From a standing position, squat down and lower your hips toward the floor while keeping both feet connected to the ground. Separate your knees wider than your torso so that your elbows are to the inside of your knees. Bring your hands together in a prayer position. At first, you can turn your heals inward and your toes out and widen your stance as needed. As you become more flexible, turn your toes inward (feet parallel to one another) and begin to inch your feet closer together. Distribute more weight towards the outer edges of your feet so that you do not collapse into your arches. As you lower your hips toward the ground, continue lengthen your spine and pull your shoulders back. Hold for at least 30 seconds and breathe deeply. To release, straighten your legs and come to a standing position, or a Standing Forward Bend.

frog pose

4. Thread the Needle – If you have really tight hips and find pigeon difficult to get in and out of this is a great alternative.

thread the needle

5. Runners Lunge – Start with your right leg forward with knee over ankle and left knee on ground with top of your foot flat on the mat. Slowly lift torso and rest hands lightly on right thigh. Lean hips forward slightly. Hold here, or for a deeper stretch, raise arms overhead, biceps by ears. Hold for at least 30 seconds, then repeat on opposite side.

runners lunge


Happy Hips!

Fit Chic 

Eggroll in a Bowl ..


I made this Sunday night for dinner and it was delicious, so good I couldn’t wait to have the next two nights for dinner too! It was quick, easy, and healthy which is the trifecta in my book! Hope you enjoy this one too ..


1 lb extra lean ground turkey (for vegetarian omit)

1/2 head yellow cabbage

1/2 head red cabbage

1 small onion, chopped

1 cup of shaved carrots

1 cup of sliced mushrooms

1 tbls sesame oil

1 tablespoon of Gluten Free Thai Peanut Sauce

1 -2 tablespoons of coconut oil

1 tsp ginger, minced

3 cloves of garlic

1 6 ounce can of diced water chestnuts

green onion for garnish


in a large Wok or Skillet place coconut oil, sesame oil, onion, and ground turkey over medium heat.

When turkey has browned toss in the cabbage, mushrooms, and carrots and continue cooking until cabbage becomes soft.

Next add thai peanut sauce, ginger, garlic, and water chestnuts and continue to cook for 8 to minutes (maybe adjusting stove to medium-low stirring frequently.}

remove from heat.

Top with diced green onion and serve.

For added deliciousness top with crushed raw cashew and/or unsweetened coconut flakes.


Fit Chic 


    • 1 cup fresh chopped scallions

What Is Your Path Fit Ones?


I was recently listening to a Pierce Morgan Oprah Interview. He was asking some wonderful questions and one in particular that Oprah’s answer really got my attention!

He asked her why she had not ever run for office? He went on to say how great she would be at this and she replied with “It’s not my road” … She then said “I know my road and see it so clearly, that I don’t veer off of it” .

He then proceeded to ask her “What Her Road Was”? She said her road led to make people believe in themselves and help them find their true identity. She had no desire to run a country or serve in office because that did not follow suit to her “life Plan”.

This was so profound for me and made me want to immediately write down what my road was and were my actions and decisions leading me to my destination or was I taking myself on unnecessary unwanted detours?

I feel the older i get the more decisions I am faced with and sometimes the harder it is to go down the “path” leading me then it is to take a different route even though the route will lead to a dead end and staying on my path will get me to where I want to be!

So I challenge you Fit Ones to not go on the path of least resistance .. but journey on the road that leads to the ultimate destination!

What is your path and where is it leading you?

Post in the comments below …

Fit Chic 


A Fantastic Friday Quote ….

friday quote

The saying “Live each day as if there was no tomorrow” is very true. The more you step outside of your comfort zone, the more you can see what you are capable of accomplishing. You can also really learn how tough you really are!

Happy Friday Fit Ones!

Fit Chic