Fit Chic Pumpkin Bars… Post WLC Delisciousness

Fit Chic Pumpkin Bars… Post WLC Delisciousness

This is the perfect Fall treat that will make the whole family swoon. These are great for parties, Thanksgiving dinners, or maybe for a special treat. They are just as easy to make as they are to taste. You can also freeze them for up to a month and have as a grab and go to soothe that sweet tooth craving!

Ingredients
2 cups almond flour or Gluten Free Flour
½ teaspoon salt
1 teaspoon baking powder
2 teaspoons pumpkin pie spice
3 teaspoons of cinnamon
¼ cup almond butter
2 tablespoons coconut oil
¼ cup coconut palm sugar
2 tablespoons maple syrup
2 teaspoons vanilla extract
2 tablespoons coconut creamer […] Read more

Fit Chic Pizza Soup for the Cozy Fall Weather

Fit Chic Pizza Soup for the Cozy Fall Weather

I love that we are approaching crockpot season. It is so easy, effective, and delicious. Here is one that is so easy, tastes amazing, and very easy to freeze to enjoy later!

Ingredients: 

12 oz chicken sausage (I used aidells brand)

4 oz uncured pepperoni

1 25 oz jar marinara (I like Raos brand)

1 14.5 oz can diced tomatoes with garlic and olive oil

1/2 red onion, diced

1 cup of mushrooms cut in halves

1 3oz can sliced black olives

1 tablespoon dried oregano

1/2 tsp of rosemary

1/2 tsp of thyme

2-3 cloves of garlic powder

1 tablespoon of pesto

1/2 cup of parmesan cheese (0ptional)

Directions: 

In a large crockpot, combine the […] Read more

Fit Chic Pumpkin Protein Shake .. .

Fit Chic Pumpkin Protein Shake .. .

This is the perfect way to start your morning! It is quick, delicious, and has all the ingredients to keep you feeling great throughout the day!

Ingredients
1 cup unsweetened vanilla almond, coconut, cashew milk
½ cup pumpkin puree
1 teaspoon honey (omit if you don’t need)
1 scoop vanilla protein powder
½ teaspoon pumpkin pie spice
1/2 tsp of cinnamon
1 banana
Ice

Directions:
Add all ingredients to a blender and process until well combined.

Enjoy!

Today’s Workout is…

Part A:
EMOTM 8
1 DB Squat Clean + 1 Jerk
Add a rep each round

AMRAP 18
18 DB Overhead Lunge
18 Push Ups
36 Doubles

Posted By: Annie

[…] Read more

It’s Pumpkin Season at CPMFitness …

It’s Pumpkin Season at CPMFitness …

It’s Pumpkin Season and what better way to celebrate with this delicious risotto recipe!

Coffee Houses, Grocery Stores, Restaurants are all promoting their delicious pumpkin drinks, meals, and dessert,

I couldn’t help but release one of my favorite Pumpkin Fit Chic meals!

Ingredients:

1/2 onion, diced

1/2 bell pepper, diced

1 head of cauliflower, riced in food processor (or buy microwavable cauliflower rice)

1/2 cup vegetable stock

1 3/4 cups pumpkin puree (you can use canned)

2/3 cup coconut creamer

2 tsp garlic powder

1/4 cup of almond flour

dash of sage (optional)

1/2 tsp black pepper

1/2 tsp of cinnamon

dash of nutmeg

coconut oil

*optional parmesan cheese

Directions:

Chop the cauliflower and pulse in food processor until […] Read more

10 Rules to Keep You Successful for the Whole Life Challenge

10 Rules to Keep You Successful for the Whole Life Challenge

As a gym we are about to embark on a wonderful lifestyle challenge Called WLC (Whole Life Challenge)  

Most people love a challenge especially when the fall starts and the nutrition becomes a priority again.

The reason this one is so effective is it is more of a 7 daily habits challenge. A wellness approach to your overall health.

The categories include:

Nutrition

Mobilize

Well-being

Hydrate

Exercise

Sleep 

Reflect 

I had the opportunity to do this challenge 2 years ago. I was hesitant at first as nutrition challenges in the past have been

Here was my big take aways from the WLC, and why I believe you should definitely join the group.

10. […] Read more

What’s in Mr and Mrs CPM’s Fridge?

If you are at all like me, I am such a visual learner. If I can see it, I feel I can attain it! 

So I decided to make a quick video for you all and go into a “Fit Chic’s Fridge”. 

Nothing glamorous but it shows the Tupperware’s, meals for the week and condiments I like to use. 

It can be very simple especially if you have my ebook 30 Meals 30 minutes or less. To help you stay on track right from the beginning of the week! 

TODAY’S WORKOUT

5 Rounds for Time:
800m Run
15 DB Thrusters
15 Pullups

Posted By: Annie

[…] Read more

Fit Chic Restaurant Rules to Live By ..

Fit Chic Restaurant Rules to Live By ..

July is the most traveled month for most of our members. Family trips, tournaments, races, etc… Leave us on the road with no direction on foods to eat.

Well have no fear! I got your back! Here are my favorite Restaurant Rules to keep you healthy and happy on your fun Summer Getaways.

Common questions I get asked:

“How do I stay healthy when I go out to eat?”
“I don’t know what to substitute for my unhealthy side dishes?”
“I will NOT give up my social life for a diet!”

Here are some great Rules to Live By When Eating Out so you […] Read more

The Nutrient Necessities

The Nutrient Necessities

Food is more than fuel. Food provides energy but also includes micronutrients. These vitamins and minerals play an important role. Without them your body does not work properly. You feel rotten. You get sick. No matter how much fuel is in the tank.

My diet consists of whole, minimally processed, nutrient-rich foods. My palate likes variety, which is essential to a healthy diet. But I am a realist. Life happens and there is no guarantee that each day the food going in will meet all the needs of my body. I also suffer from autoimmunity. My body works hard to fight […] Read more

H2O for You

H2O for You

You may already know this but water makes up about 60% of our body weight. Without water life cannot exist. We can go weeks without food, but only 3-days without water!

Water plays a vital role in nearly every bodily function. It regulates body temperature, aids in digestion, helps remove toxins and protects our brain and joints. Drinking plenty of water can help keep our body healthy and functioning, as it’s highest ability.

Most of us are unaware when our bodies lack adequate water.
What are some of the warning signs?

Most of us are unaware when our bodies lack adequate water.
What are some […] Read more

Fit Chic Coffee Protein Shake …

Fit Chic Coffee Protein Shake …

This is an amazing shake that is perfect for breakfast on the go! It gets your metabolism going a great protein balance to start your day and it’s ready in minutes!

Now you can have your breakfast and coffee in one!

Ingredients: 

1/2 scoop chocolate protein powder

1 banana

1 scoop of almond butter

1 scoop vanilla protein powder

6 oz brewed cold coffee

6 oz unsweetened vanilla almond, coconut, or cashew milk

1 cup ice

Directions

Place all ingredients into a blender and blend on high until desired consistency is reached.

If smoothie is too thick add more milk if it is too runny grab more ice and reblend.

Enjoy!

Today’s Workout is…

Part […] Read more

What did you eat?

What did you eat?

Accountability is a huge part of success even when it comes to nutrition goals. Having someone to answer to, even if that person is yourself can be motivating and will help keep you on track. Food journaling is a great tool to help you do just that.

I have experimented with food journaling over the years and have come to realize that when I am journaling I tend to have greater self-control. There is something about writing down what goes in that makes you stop before you chomp.

Our lives are busy and we tend to eat more than we […] Read more

I scream, you scream, we all scream for…vegetables?!?

I scream, you scream, we all scream for…vegetables?!?

Fruits and vegetables contain essential nutrients for a healthy body but what if you don’t like vegetables? Is it possible to eat healthy and attain certain fitness goals without having to “eat the rainbow”?

Whether it’s the taste, texture or just pure hard-headedness, veggies can be a challenge for many. For some the dislike or hatred can turn into a full blown panic attack at the mere sight or thought of a veggie. This really exists it’s called — Lachanophobia. I hope that none of you reading this have this condition as it’s not really what I will be discussing here […] Read more

Fit Chic Bacon Chicken Salad …

It is sometimes very difficult to find quick and easy protein fixes.

This one is so easy and it is great leftover too!

Ingredients
1 lb boneless skinless chicken breasts or canned chicken breast
1/2 cup of cooked bacon bits
1/2 cup Mayo (just mayo or primal mayo)
2 scallions green onions, thinly sliced
1/4 cup of diced celery
1/4 cup of diced cherry tomatoes
1/2 tsp garlic powder
2 teaspoons of dijon mustard
1/4 tsp of creole seasoning
salt and pepper to taste

Directions:
In a large bowl combine chicken, mustard, and mayo stirring until mixed completely.

Slice the green onions, bacon, and tomatoes and throw into chicken mixture. Top with garlic, creole, and […] Read more

A French Toast Favorite

A French Toast Favorite

I made this for our staff meeting this past Saturday morning, and it was so good the coaches went for seconds!
It is delicious and tastes great left over!

Ingredients
1 loaf Udi’s Gluten Free Raisin Bread
8 eggs
2 cups unsweetened vanilla almond milk
1/2 cup heavy cream half and half would work too
1/4 cup organic palm sugar
1/2 cup brown coconut sugar (or organic brown sugar)
1/2 tablespoon vanilla extract
1 tablespoon of cinnamon
1/2 teaspoon of pumpkin spice
1/2 cup almond flour
1/2 cup unsalted grass-fed butter or earth balance cold and cut into small squares
1 cup of Real Grade B (if you can find) Maple Syrup

Directions:
Spray a […] Read more

An Eggcellent Pancake Casserole …

An Eggcellent Pancake Casserole …

Sunday’s are my day for creation in the kitchen … Two of the best sunday treats are eggs and pancakes!

So why not combine the two to make a delicious crockpot dish that you can continue to enjoy thru the week.

It takes about 5 -10 minutes to make and will be done in 4 hours. I cooked mine the night before and kept it warming overnight and it tasted great. You could also put it in the fridge and reheat in the morning.

Ingredients: 

1 cup Paleo or Gluten Free pancake mix

1/2 cup water

1/2 vanilla coconut creamer or nut milk 

1/3 cup of melted coconut oil

1 tsp of vanilla […] Read more

Carbs Can Work For You…

Carbs Can Work For You…

Overconsume carbohydrates, and you could incur unwanted weight gain, blood sugar issues, and a long list of chronic diseases.

Eat too little, and you could experience hormonal imbalance, weight loss resistance, and major drops in athletic performance.

To add to this conundrum, what is one person’s high carb can be another’s too low carb – making mainstream “general” intake recommendations entirely inadequate.

While both sides of the coin project carbohydrates in an unpleasant light, rest assured – your right carb does exist, and eating the appropriate amount of this macronutrient can help you achieve health, longevity, and natural leanness.

The big (and quite controversial) question now becomes… What is your right […] Read more

Fit Chic Pesto Chicken Bites …

Fit Chic Pesto Chicken Bites …

This recipe is very easy to make and tastes delicious (especially the next day)! I really enjoyed it over spaghetti squash or over some romaine lettuce leaves.
 
Ingredients
 
2 1⁄2 lbs boneless, skinless chicken breasts, cut into 1 1⁄2 inches chunks;
4 cloves garlic, minced;
3 tbsp fresh rosemary leaves, chopped;
2 tbsp of melted grass-fed butter or coconut oil
1/4 cup of pesto
1/2 cup of almond flour
1/4 cup of sun-dried tomatoes
1⁄2 cup free range chicken broth
 
Directions:

Place the butter, garlic, rosemary, and lemon juice into a large skillet until the garlic is slightly browned (2-3 minutes).

Next add the chicken breast chunks and allow to cook over […] Read more

Cleansing Southwest Soup …

Cleansing Southwest Soup …

Today is the perfect day for some delicious soup.

This soup keeps the “Taco Tuesday” theme and is so great for the gut!

Ingredients:

1 1/2 boneless skinless chicken breasts

1 large onion, peeled and chopped

3 garlic cloves, minced

1 tablespoon olive oil

14.5 ounce can “fire roasted” crushed tomatoes

2 quarts free range chicken or veggie broth

1 tablespoon ground cumin

1 tablespoon of apple cider vinaigrette

1/2 teaspoons turmeric

1 bunch of sliced celery diced

4 cups chopped cabbage

3 cups small broccoli florets

3 cups of cauliflower

2 avocados, peeled and diced

Dash Salt and pepper

Directions:

In a Crockpot place chicken, oil, chicken or veggie stock, diced tomatoes, garlic, veggies, and spices. […] Read more

Fit Chic Protein Balls To Boost Your Workouts

Fit Chic Protein Balls To Boost Your Workouts

I made these for our opening Friday Night Lights Event.

I had given a member at the gym this recipe, and since making them he said he has felt amazing before and after the workouts.

Call it coincidence, but I like to think it’s balls that are doing the job!

Upon request, Here is the recipe you can see for yourself!

Ingredients:

2 cups of gluten free oats

1 tablespoon of cocoa powder

2 teaspoons of cinnamon

1/2 cup of almond or peanut butter

1 scoop of vanilla protein

1 Tbsp of Raw Honey

1/4 cup of vanilla or regular coconut creamer

1/3 cup of dark chocolate chips

Directions:

In a […] Read more

Good News CPM’ers … Eat More Lose Weight!

Good News CPM’ers … Eat More Lose Weight!

We all know the power of food is to our bodies.  For years, we’ve been focusing (in my opinion) on the wrong aspects of food. Low Fat, Low Calorie, and Empty Caloric foods such as (diet coke, 100 calorie packs, fat free dressings etc).

Will that help us achieve well-being, maintain our happy weight, and live the fullest life possible. It has been my mission to educate people that food is fuel and it is about eating good quality foods that nourish our bodies like protein, vegetables, and good healthy fats (like coconut oil, olives, avocados)  recent years, this trend has really […] Read more