Tag Archives: health

10 Minute Garlic Green Beans

16 Apr

Yes, even your kids will eat this quick and easy side dish.  The First secret to this dish is, don’t put too much thought into it.  Cook it up, dish it up and pack it up for leftovers. It’s made ‘quick and simple’ by the genius creation of pre washed, organic green beans.


Before Picture. After picture couldn’t be taken before consumed. We were starving


1 pkg of the pre washed, organic green beans (prep time: 15 seconds.  cut open the bag)

4-6 cloves of garlic finely chopped.  Don’t get fancy about it, rock that knife and chop away… pull your thumb under so it doesn’t entice your knife.

salt/pepper to taste.  I use Himalayan salt it helps regulate your body’s blood sugar, water and ph levels.  Plus, It’s PINK, how cool is that!  Image


Heat 2 tbls EVOO and add ALL the garlic and Himalayan salt on Medium heat.  Let cook for two minutes or until you can smell the garlic but DON’T let the garlic get too brown or it will end up burning and you will have bitter Green Beans that your kids nor your dog will eat.

Add your Green Beans and let cook for 3-4 minutes.  Then add just a touch of water and do NOT cover.  This is the second key.  The small amount of water will reduce and create a sauce like consistency.  My kiddos like their green beans less snappy than I so I advise to cook them (beans, not the kids) to a texture that is appealing to your entire family.

Come join me and other Fitzees on Facebook and Twitter.  Comments are welcome!  Oh yea, and YOU ROCK!


5 Fit Chick Travel Rules

13 Oct

Tis the time of the year when a majority of travel takes place.  Here are my 5 Must-Do Travel Rules!  I don’t call these tips because when you do these, you will succeed in keeping your fitness and nutrition goals top of mind.  They are rules to travel by!

1.  Pack Healthy Foods and Water:

You need snacks that will sustain you and satisfy you because it’s so easy to just pop open a coke or a Kit Kat.  Be prepared with these types of snacks:

  • Nuts and Healthy Trail Mixes.  I suggest making your own trail mix with one dried fruit, two nuts (one roasted and salted, the other raw) and Rice Chex Mix.  Add a tbs of dark chocolate chips.
  • Banana and Peanut Butter (will help your muscles not cramp on long bouts of sitting)
  • Yogurt (Greek or Keifer)
  • fruits high in fiber — only if you are traveling alone!  Bananas, apples, kiwi or avocado (peel and eat like an apple! )  High fiber foods keep you fuller for longer.  Add with a handful of nuts…your set!
  • Smart Water (see my blog on how awesome Smart Water is!)  Again, this will help with potential cramping
  • Gum!  Don’t eat it just keep it around to keep your mouth busy when you get bored.

2.  Stop frequently to stretch:

After sitting too long it sometime takes 10 minutes or more to work out the kinks.  Stretch frequently to keep your muscles from cramping AND to promote better circulation.  Your femoral artery runs through your hip.  If your hips are contracted and bent because you are sitting, you are restricting blood flow.  That restriction promotes fatigue.

  • Stand up when ever possible
  • Change sitting positions often
  • A lunge stretch is the World’s best stretch for opening up your hips.  Do it, do it well and do it frequently.  Ha!  that last sentence sounds like some advice I received just before I got married.
  • Stretch the hamstrings and back by standing up and touching your toes.  Hold 3 times for 20 -30 seconds.  Let your neck relax as you are bent over.

3.  Posture Check!:

Stop Mid sentence if you have to and check your posture.  Be aware of your posture and straighten up if needed.

  • Engage your core this will help support your back during long bouts of sitting.  Engaging  your core means holding your abdominal muscles tight without crunching.  You know how your stomach feels when you cough, sneeze or your flex because you are about to get punched in the gut?  That is how tight you want your abs!
  • Keep your shoulders down and away from your ears but relaxed
  • Do not slouch over.  Do not slouch over.  Do not slouch over!

4.  Schedule in Every meal and snack.

Make a specific time that you stop no matter what you are doing and eat your healthy snack.  The absolutely most detrimental thing you can do for any health and fitness goal is not eat while you are traveling.  This is another reason why stopping frequently is so important.  When you stop you will have the opportunity to eat your packed snack so that when you get to your destination you will not pull a Miss Piggy and eat the entire Chicken Fried Steak at the road side diner…or worse….. wait, that’s pretty much the worse thing you can eat.  Don’t act like you don’t know what I’m talking about.  We are all guilty of this one.  One time it was deep fried bacon for me!

  • I know what you are thinking and YES this is possible!  Quite making excuses.  Here is how you can do it…
  • Set your phone or watch for every 3 hours to stop and eat.
  • Use this scheduled snack time to take advantage of all the 5 Fit Girl Travel Rules
  • Now can you see why preparation is KEY to success?

5.  Breath Normally.

Breathing too quickly results in the constriction of your blood vessels.

  • Blood carries oxygen to everything in your body.  Remember Rule #2?  Keep your oxygen blood levels normal AND stretch out the hip area (where your femoral artery is located) and you not only increase blood flow to your feet to your brain, you enhance the the quality of that blood.
  • Mental Clarity, increased energy and proper digestion are a result of properly oxygenated blood.
  • You don’t necessarily need to breathe deeply,  just normally.

These rules are to help you stay on track through your travels, reduce jet lag and have a better healthier traveling experience.  As always give me a buzz with questions.  I’m here to help you kick some ass and take some names during your fitness journey.  A journey that is ongoing for life.  You can and you will find the best you through family, friends, education and health.

A special thank you to my ABWA – LWEN girls for requesting this publication.  This is an excellent idea for a blog.  You ladies help me grow personally and professionally and my only wish is that this content helps you as much as you help me!  I wish I was traveling with you right now!

What’s So Smart About Smart Water

13 Sep

So, what is so smart about Glaceau’s Smart Water product, besides that they have Jennifer Anistin’s hot bod endorsing it?  Despite what you may think, it’s not a fad and the name is very fitting.  It is distilled water to which they have added electrolytes for quicker hydration.  Pretty smart huh?

Distilled water is the result of a process in which water is boiled and the steam (evaporation) is condensed.  Remember your second grad science teacher’s lesson on what makes rain?  Many impurities are removed from your water by this process.  Distilled water is the closest thing you can get to pure water.

Then Glaceau adds electrolytes ( Calcium Chloride, Magnesium Chloride and Potassium Bicarbonite) to jazz thing up!  The final product is a pure water with extreme hydrating properties and NO sugars or sugar substitute!

Go on, get ya some.  You will look super cool and super smart.  Plus, your body will thank you for leaving out the other crap.

Don’t get me wrong, there are vitamin and minerals that you get from regular water so if you drink distilled water all the time, you will want to use a great product called, Mineralize.  This product is scientifically designed to regulate your mineral content in your body and support cellular function. This water is great for everybody but I highly recommend it for the following people…

  • Preggos
  • people exercising moderately for weight loss
  • people that don’t have access to a plethora of water during the day
  • diabetics
  • Anybody that works out hard core.  TIP: If you need that extra sugar/glucose other isotonic products offer, eat 1/2 of a ripe banana.

Discipline – The Golden Rule for Change. Step 1

4 Sep

Discipline – The Golden Rule for Change. Step 1.

Sometimes kicking your own but is done in your mind. Check out the Golden Rule for making a change in your life… My newest blog. Thank you for reading! Be sure to follow for updates to all my future published blogs.

Discipline – The Golden Rule for Change. Step 1

4 Sep

I’ll have two please!

Since my decision to direct more discipline into my work life, I’ve succeeded!  For one week.  Okay, so Labor day doesn’t count because it’s a day where everyone is supposed to not labor that is exactly what I did.  However being lazy is very exhausting!  I was more tired after my day of swimming and watching TV than a work day!

Now, after my week of success in changes 1-3 (see first discipline post), I have made the decision to add #4 into the mix.  I am not going to drink for a while.  It will be interesting to see how much weight I will lose….if any.  I fear of being that girl that makes you feel uncomfortable in a social situation because I’m not drinking but gotta do what I gotta do.

The most important part about discipline is making the decision.  If you make the decision for the right reasons, you will find ways to succeed!  You will not allow excuses to get in your way.  Voice your decision to your friends and family so they understand why you are doing this.  Your counter part of a truly meaningful relationship will also hold you accountable and won’t tempt you with excuses that tear you away from your decision.

I’m in no way an expert in implementing discipline into your life but I do have discipline in many aspects of my life and I guide clients, readers and friends in reaching goals every day so I can tell you this with absolute truth…

The First and most important step to a change in your life is to make the decision to create a change.  Be titanium.  Nothing can stop you but YOU.  You may get knocked down a few times but the reason for  your change still resides in your heart and that will pick you back up and allow you the results you are after.  What change are you ready to make?  I mean, REALLY ready to make.
Please subscribe, find me on FB and Twitter!

The Boobs That Almost Were

11 Jun

In the health industry, particularly the fitness industry, muscles are everywhere, fat is nowhere and tits are in my face!  Not my tits though.  These little chocolate chips are under wraps, undercover and barely existent.   However, if I had them, I’d use them to my full advantage in my industry because we all know SEX sells!  Just think about how many people are going to read this blog because I tag the words ‘Boobs and Sex’.

It’s crossed my mind over the past 10 years to balloon up my knockers, but not until recently had I really given it deep thought.  I have the abs, the attitude, the knowledge and the drive, but I don’t have the large, womanly breasts that would accentuate my curves.If I had larger breasts, would people take me more seriously? Would people be more attracted to my business?  Would I get more exposure? Would I be more successful?  I convinced myself that the answer was …. YES.  Everywhere you turn, there is a fit girl with tits puffing out the top of her sports bra.  Sometimes, it’s obviously fake but HOT none the less!

I want curves! I want fun bags!  I want to be able to shave my bush and not look like a pre-pubescent 11 year old school girl!

I talked to friends that had the operation., I even talked to my friends who were surgeons, and I consulted in my best friend, life partner and my biggest supporter:….my husband, Kyle.  Out of all my social research, my biggest non-supporter of enhancement was my biggest business supporter, Kyle.  This did come as a surprise to me since he would really be the one getting the most enjoyment out of the surgery!

Now, Kyle wasn’t just against it, he was pissed off.  He could not believe that somebody as confident as me felt the need to change something about myself simply for visual satisfaction.  I argued with him that it’s a business-growth move.  He said that you can tell a lot about a woman that has fake boobs.  “It’s a certain type of woman and I can’t take them seriously.”  I disagree, so despite his feelings, I kept my persistence which angered him even more.

Kyle’s second argument was that “big boobs are gross.”   I tried to explain that I don’t want porno boobs, I just want curves.  I tried hard to call him on this one, but he actually really does like small boobs.  I couldn’t argue my way out of that.  but it doesn’t change MY opinion of them.  I think they are hot!  I’m not gonna lie, I like to look at them myself.  I’d probably play with them more than he would.

His last argument was that my business is not run on the principal of quick fixes; rather it is run on the principle of real solutions: real nutrition, real exercise, and a healthy life. It’s a fact, if you have a low percentage of body fat, you don’t have large breasts and if I had large breasts it would be obvious that I’m not “real”    I countered this argument with the fact that what I am truly giving my clients and fans is confidence, and if big boobs give me confidence, I’m simply giving myself what I give to others.  That counter just took us back to argument numero uno.

So, I took all my information and did what any woman would do.:  I made an appointment with a cosmetic surgeon.  My thought was, “since I have to have some more basil cell carcinoma removed from my eye again, I’ll just get the implants while I’m already under.”  I took Kyle to the appointment, and when we were done, I  almost had him convinced that we should do it!

After the appointment, I went home and was excited about my almost new boobs!   I thought, “I’m going to look like a woman for the first time in my life!” I started cooking and thinking about business, my children, my family and my friends and how much I love my life.  I was pouncing around on Facebook and Twitter, and then BOOM! it hit me so hard that I stopped mid post, stared off into space for a second and literally said out loud, “In no way will boobs enhance my life.” In that  moment, something happened to me.  This was a moment of awakening for me, a moment of truth and peace.  I don’t want boobs.  I don’t care to look like societies idea of a woman because in my heart I know a woman shows her confidence through stride not by cup size.  My aha moment of decision had given me the confidence I was lacking, I was liberated. Free of the burden of needing to conform.

Then I knew exactly why Kyle was so mad.  He married me because I satisfied one his biggest turn ons….: I had confidence.  I also remembered what my Mom had told me, “Erika, I’ve never had boobs and I’ve never had a problem turning a man’s head when I walk into a room.”

Confident, Strong, tiny and oh so sexy! This sells!

If I’m going to be successful in business, I challenge myself to take the journey A cup and all.  I want people to look at me for wisdom, for my nutrition and fitness expertise, NOT for my big knockers that hit my chin when I Turbo.  If I can’t find success or my confidence without them then I am simply not giving my supporters the information they want.

I must say, I feel I’ve not given my clients and fans the credit they deserve.  They tend to be a more sophisticated group with an intelligent view of them selves in this world.  I would love to continue to recruit this same type of clientele and as of now, they aren’t following me because of my ta-tas!

The Itty Bitty Titty Committee wins again!!

So after this decision I went out and bought a black Michael Stars  halter top jump suit which any big chested women would have to wear a bra but…I DON’T!  And in this Texas heat, bras suck.

Disclaimer: This blog was written by a women.  All women reserve the right to change her mind on a daily basis.  Tomorrow’s possible blog…. ‘I got D’s!!’

Please follow my blog and check me out on my website or other social media sites!