Top 5 Fit Chic Ways to Toughen Up …


Do you ever feel like you get bossed around, or want to say no but continue to say yes to things that do not serve you? If this is you, then reading this blog will give you some great tips to toughen up and feel more empowered than you ever have before!

#1 Do Something Out of Your Comfort Zone Everyday: Whether they’re working on something internal or external striving to reach your full potential can be scary and intimidating. Here is a great blog post to go hand and hand with this statement.  mentally strong people constantly challenge themselves to become better. They have clearly defined objects and they are persistent and tenacious to go after what it is we want.

#2 They Are Positive on the Regular: Mentally strong people aren’t immune to self-doubt and catastrophic predictions. But they don’t allow those thoughts to overpower them. They reframe their negative thoughts into more realistic statements. they focus on what they CAN control over what they cannot!

#3 Always Accept Fault: Successful Tough Minded people are not afraid to take the blame and change in order to make themselves better; not to prove a point, or feel better about themselves.

#4 They Stay True to Who They Are: Even if it means hurting peoples feelings or not being liked they stay tried and true to who they are. They keep their priorities and decisions in line with their values, and don’t want to settle for anything else.

#5 They Continue to Grow and Learn: Mentally strong people are more concerned with gaining more knowledge in life and particularily in their field of expertise.   rather than showing them off. They are willing to do things where they might fail and they keep practicing to improve.

Now you have the tools to get the mental strength you need to stay strong, proud, and committed to who you are and what you are here to do!

Fit Chic 

Crockpot Bacon Chicken…

chicken and bacon

These snowy days make us crave comfort food and what better treat than bacon with chicken ……Here is a great recipe that will give you the joys of comfort food without the negative effects…..


2-3 slices of sweet potato ( cut into 1inch rounds)

6 boneless skinless chicken breasts

6-8 pieces of bacon

4 tablespoons grass-fed butter

1½ cups grated raw cheddar cheese or daiya vegan cheese 

1/4 cup of coconut creamer

1/2 cup almond milk (unsweetened)

1 cup of sliced mushrooms

1/2 cup of diced red onion

1/2 cup of chicken stock (free range)

2 cloves of garlic

salt and pepper

Put butter on the bottom of the crockpot.

Layer ½ the sweet potato rounds on the bottom of the pot

Place ½ of the bacon on top of the potatoes

Combine the cheese, and sprinkle 1/2 cup of it over the bacon and sliced rounds of sweet potato

Place the chicken breasts in the crockpot and top with cheese.

Sprinkle chicken with salt and pepper to taste

Top chicken with another 1/2 cup of cheese

place the other ½ of the bacon

Add remainder of the potato

Top with final 1/2 cup of the cheese

pour mushrooms and diced red onion and top with chicken broth and garlic.

Last pour the coconut creamer and almond milk over the top.

Set crock pot to high and cook 3-4 hours


Fit Chic


The Health Benefits of Daylight Savings


Yesterday we all had to set our clocks forward 1 hour. So even though we lost an hour of sleep, we gained an hour of beautiful sunlight.

It turns out there might be some benefits to losing that hour of sleep. Getting a little more daylight in your life could be the best for you and your overall health and here is why …
“We benefit from being near daylight because it lowers our blood pressure, gets us in a better mood and gets our bodies producing Serotonin. It also gets the body producing Melatonin which allows us to sleep better at night,

“Our bodies are designed to be in the great outdoor. So, when we have to be cooped up in the cold of winter it isn’t the greatest for our overall bodies function.  Now the sun is out longer which leads to more physical outdoor activities, fresh air, Vitamin D, and reduces the LED (artificial lighting) in our diet …

Even though we loose an hour we gain so many wonderful health benefits in the long run, and now we are even closer to spring and summer!

Fit Chic


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


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!


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


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!


Fit Chic

Top 5 Butters Better Than Peanut …


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.


Fit Chic Protein Ice Cream


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!


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


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.


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.


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


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.


Fit Chic