Fab Friday!

After a successful circuit workout with my clients this morning which I will share in just a sec.. 

today was ALL about relaxation for me!

It has been a LONG productive week!

Today, I was able to take a much needed nap,

had a delicious chicken burrito from Cafe Rio, 

*splurge*

got my hair done,

did a little Christmas Shopping, 

taught my super fun Zumba class at Sugar House Golds Gym and met with a new client,

ate a yummy sandwich for dinner,

and now a night in with the Hubs.

*perfection*

I couldn't be more excited about the fact that I have NO commitments this weekend!!

Yep... I'm gonna be LAAAAAAZY!

That doesn't mean I won't workout though!

It means I can go take some of my friends classes instead of teaching my own, hopefully get in a long and therapeutic run, and lots of Bikram!

*oh the simple joys*

Here is the circuit I did with my clients this morning!

Try it out!

It was definitely a tough full body workout!

1 mile run or 10 min on recumbent bike

then

Circuit #1:

50 squats

25 pushups

20 pull ups

Repeat 3X

Circuit #2:

40 standing kick backs

(20 each leg)

50 straight leg crunches

Repeat 3X

Circuit #3:

20 Tick Tock's R

20 Tick Tock's L

1 min Plank Hold

Repeat 3X 

This entire workout should take around 45 min.

Good Luck!!

Love you!

Have an awesome weekend!

xoxo

Chenelle

Thursday!!

I did this intense workout with my clients this morning and it was a killer!! A total full body workout! It requires little/no equipment and can be done right in your own living room!!

*the only equipment necessary is a weight, if you don't have weights accessible use something around your home like a gallon of milk!*

Yay! It's almost the weekend!
xoxo
Chenelle

Work Hard Wednesday!!

I did it!
Made it to Bikram! ..and it felt so good!!

Today is my crazy cardio day! I teach Spin, Hip Hop and Zumba today!! Yeah, I might be crazy lol!! All of my classes today were so so much fun!! Make sure you get your cardio in!!

Love you!!
xoxo
Chenelle

Try Something New Tuesday!

Guys...

Don't be mad.

I didn't go to Bikram.

I promised myself I would go every day this week and I lasted one day... FAIL.

But...

Let's use this to learn a valuable lesson.

Lesson One:

If you miss one day of working out, it doesn't mean you have to miss another, and another, and another... and then eventually you never go back.

It is my goal to go again tomorrow, and every day for the rest of the week.

I will keep tracking my progress on the blog so I have somewhere to be held accountable.

Lesson Two:

Keep a journal or daily log. Track your progress. Write down your workouts, start noticing what your eating and keeping track of nutrition content.  You don't have to make it extravagant or start your own blog.. it can be as simple as putting a note in your phone. JUST DO IT! 

This will help you to be held accountable for your actions.  It will give you something to look back on and see your progress, or maybe realize where you went wrong if you haven't reached your fitness goals.

I'm not perfect either! We all have good days and bad days.  I want to be more consistent with my yoga practice, maybe you just need to drink more water! We are all different, but what easier way to lose sight of our goals than if we don't write them down!?

..okay, onto the workout I actually DID do today!

We did this workout at practice tonight.  

We work with one of the best trainers in the biz! 

Neil Anderson!

His website is GPPFitness.com.

Check him out!

3 Rounds OTC

400M Run

20 KB halos R

20 KB halos L

20 KB bicep curls R

20 KB bicep curls L

20 KB OH T2T press R

20 KB OH T2T press L

20 KB front squats

20 V-Ups

(workout adapted from gppfitness.com, trainer Neil Anderson)

*Check his website to see movement demos*

Try the workout!

Love you!!

xoxo

Chenelle

Motivation Monday!!

Today was a crazy one!!

I have made excuses for TOO long to not go to Bikram and I told myself over the weekend that I would start my regular Bikram practice back up again today!!! Believe me I tried to talk myself out of going like 50 times this morning!! Then, I thought of you guys, and the effort you have put in to following the workouts and nutrition advice on the blog and I FORCED myself to not be a hypocrite and GO!!

I'm so so glad I did, but HOLY CRAP it kicked my trash!!! It was like my first class all over again! Can't wait to go back tomorrow! If you have never tried Bikram Yoga, I HIGHLY recommend it! Nothing makes me feel more rejuvenated, flexible, and strong!!

After Bikram it was time for a QUICK shower and off to the Jazz game!! The energy was awesome, the dances were so fun, and winning was the cherry on top! I love my job!! 

I hope you guys all had a great Monday too!! Set some fitness goals for yourself this week! It doesn't have to be anything huge, make one little change for the better and stick with it all week long!!

LOVE YOU!!

xoxo

Chenelle

Holy Fit!!

Do this workout at home!

400 m. Run

followed by

as many rounds as possible in 20 minutes of:

5 Burpees

10 Push Ups

15 Squats

20 V Ups

Love You!!!

xoxo

Chenelle

Twitter: @FitNFabBlog

Facebook: Fit N Fab

YouTube: FitNFabBlog

Happy Saturday!

Ok guys, let's chat..

Today, I wanna talk about detox. Everyone has a different method! Not all are bad, but you don't have to spend tons of money or starve yourself for days. The best and safest way to detox your body is by drinking PLENTY of water!
Easy as that..
and it's FREE!! Drinking lots of water helps keep everything moving, and eliminates toxins from the intestines. Try switching out ALL of your beverages for the week, no coffee, no soda, no juice, JUST WATER! 60-80oz. a day is optimal!

Try integrating these foods into your diet this coming week as well! All of these power foods naturally burn fat and will help get your metabolism back on track!!

Fab Friday!

Jazz game today!!! 

What an amazing win over Sacramento! 

Hayward got the winning basket in the last seconds of the game!! 

What a rush!

 I LOVE games like that!

It was so nice to be out dancing on the floor today 

after that food coma I was in yesterday!!

Here is an INTENSE workout to help get you back on the right track!

Post Turkey-day calorie burner:

Run 1/2mile

50 pushups

50 lunges (25/leg)

50 tricep dips

50 squats

Repeat 6X

Remember to get back on your workout regimen as soon as you can! You don't have to wait til Monday to start eating healthy and exercise. I've got a list of healthy detox foods I will share with you tomorrow so we can cleanse our bodies of all these extra calories and get back on track!!

Go Jazz!!

Love you guys!

xoxo

Chenelle

Thanksgiving Thursday!!

HAPPY THANKSGIVING EVERYONE!

I'm all about practicing what you preach.. so let's be honest here for a second. Today... I am just enjoying the wonderful meals that have been prepared for me, and yep... I'm eating... A LOT!!

Don't let the turkeys get ya down! ;)

We can jump back on the fitness wagon tomorrow! Hopefully if you have been following the blog, you have armed yourself with enough days of healthy diet and exercise that one day of feast won't set you back!

Enjoy the rest of your day, hopefully you are spending it with loved ones!!

I'm so thankful for all of you who have followed the blog, I have been able to connect with many of you personally and it means so much to me! Love you all so much!

xoxo

Chenelle

Workout Wednesday!

With Thanksgiving now upon us, it's time to get those last workouts in before we all have to loosen the belt loops tomorrow!! Get this workout done at home and kickstart your metabolism before you stuff your face! Better yet, do it once today and then again tomorrow!

Get sweaty at home:

20 jumping jacks

20 pushups

20 squats

20 bicep curls

20 mountain climbers

..then run up & down your stairs.

Repeat 5X

Happy Thanksgiving Eve!

Love you!!

xoxo

Chenelle

...only for tomorrow, I promise! ;)

Try Something New Tuesday!

Do you have a hard time planning healthy meals? 

Are you overwhelmed by the thought of dieting or counting calories?

Well stress no more!!! 

I wanted to show you guys how EASY and FILLING it can be to stay under 2000 calories a day!

Here is what I ate today. 

Every meal.

(I also had a Diet Coke at some point, but that was 0 calories so those don't ever count right, lol)

Let's start with breakfast:

Breakfast is THE most important meal of the day, and my personal favorite!!

I literally can't function without eating a big breakfast!

Today it was 3 Almond Poppyseed muffins, a banana, and a glass of orange juice!

Believe me, it was VERY filling and totally delicious!

This entire meal is under 500 calories.

(Around 400-450 calories depending on what type of butter or margarine you put on your muffins.

I used 1 tbsp unsalted butter, I prefer eating a little bit of fat over processed artificial margarine.)

My metabolism has now been kickstarted and I'm ready to carpe diem!!

After getting some work done this morning and catching up on my reading I was ready for lunch!

I had a bowl of Campbell's Gouda Bisque soup, a Turkey/Cheese/Cucumber sandwich, some sugar snap peas, carrots and a tall glass of water.

Can you believe this entire meal is around 575 calories!! 

Not only that, but it is PACKED with enough nutrition to keep you full and energized for hours!

I taught a dance class tonight and had practice and by the time I got home I was STARVING!!

We plan our meals two weeks in advance to help make grocery shopping easier and ensure that we have healthy food in the fridge to avoid eating out!  

Tonight on the menu it was Spaghetti with meat sauce and whole wheat noodles, with a side salad! 

Yumm!!!

This perfectly balanced and nutritious meal comes in around 800 calories.

If you kept up with the math, todays meals come in between 1,775-1,875 calories! 

I didn't have any snacks today, but on a normal day I would snack on fruits and veggies between meals or the delicious Wheat Thins and Cottage Cheese from my previous post here.

I hope this helps you realize just how much food you can really allow yourself if you eat foods that have higher nutrition content. Eating healthy/dieting doesn't mean you have to starve yourself!! You would be surprised just how much you can eat if you eat the RIGHT foods!

LOVE YOU!!

xoxo

Chenelle

Motivation Monday!

After an awesome Jazz WIN against the Rockets, I was craving some yummy dessert! I found this delicious recipe on Pinterest and had to give it a try! It's called 1,2,3 cake..

In a mug or small bowl..

1: Min in the microwave
2: Tbsp. Water
3: Tbsp. Cake Mix

EASY AS THAT!!!

To make the cake mix you need 1 box of angel food cake, and one box of whatever flavor of cake you like. (I used Red Velvet...YUMM!) Mix the two cake mixes(dry) together in an air tight container, and then follow the directions above!!

*just make sure ONE of the mixes HAS to be angel food cake*

This DELICIOUS single serving treat is less than 100 calories!! I added a scoop of lactose free/sugar free vanilla bean ice cream on top and I was in heaven!!

ENJOY!!

xoxo
Chenelle

Holy Fit!

So by now I'm sure you ALL know how much I love a good smoothie! I am always experimenting with new recipes... and I think I struck gold with this one!!

*Thank you Pinterest*

Try this delicious 100 calorie Pumpkin Pie Smoothie!

It's the perfect holiday treat, and 100% guilt free!

1/2 Cup Ice

1 Scoop ViSalus Vanilla Protein Powder

1/2 Cup Vanilla Nonfat Yogurt

1 tsp. Honey

1/4 tsp. Pumpkin Pie Spice

1/4 Cup Pumpkin Puree

1 Banana

Blend and ENJOY!

Happy Thanksgiving week!!! 

LOVE YOU!

xoxo

Chenelle

Happy Saturday!!

I hope you are all having an amazing weekend!!

Just wanted to let you know about this AMAZING event coming up in SLC, UT!

Come dance for a cause.  For a small donation you get an entire day of dance and fitness, plus you can help a child in need this Christmas!!

I am definitely looking forward to this event! Spread the word, bring a friend! 

Let's raise money for Toys for Tots!!

Love you guys!!

xoxo

Chenelle

Fab Friday!

TGIF!!

Get this workout done before you head out for the weekend!!

2 min Box Jump
20 KB Swing (20lb)
20 Overhead Press (20lb)
20 French Press (20lb)
20 V Ups
1 min Wall Sit

Repeat 5X

Love You!!
xoxo
Chenelle

Therapeutic Thursday!

Whew! What an exhausting day! From personal training with my clients, to Zumba, to a LONG and intense practice... I am spent!!

After a long day like this, there is NOTHING I love more than a nice relaxing bubble bath!

Let me share with you one of my all time favorite products!
*drumroll...*

Bath & Body Works Stress Relief in Eucalyptus Spearmint!

I LOVE the bubble bath, bath/body oil lotion and pillow mist.. Ooo and the candle is amazing too! These products are the perfect finish to a stressful day!

Try them out! Let me know what you think!

Ok, I love you guys but I'm gonna pour up a nice glass of herbal tea, grab my book, light some candles and take that bubble bath!!

Ahhhhh...

Sweet Dreams!!
xoxo
Chenelle

Work Hard Wednesday!

Work Hard Wednesday is here.. and man is that exactly what I did!!

As you guys saw yesterday, today I started teaching my own spin class. I have been certified for a while and subbed randomly, but I was SO excited to add this class to my schedule!! It was a BLAST! The class was full and the students were super interactive which makes the time fly by so much faster!! I loved it! Ahh can't wait til next Wednesday! Woo!!

Wednesdays are my "double double" at Gold's Gym! So after a much needed protein smoothie and power nap, the hubby and I headed to the gym! Did I mention he always takes my dance classes.. It's the cutest thing. I think he might be the next Wayde Robson! ;) After a super FUN Hip Hop and Zumba class, we're finally home!!

Hope you guys got your cardio in today!! As always, I encourage you to find a group fitness class at your local gym, or if you're in SLC come to mine!! ;) They make working out so much more fun!

Love you!!
xoxo

Chenelle

Try Something new Tuesday!

Try this hardcore CrossFit workout today!

Run .5 mi.
20 Pull Ups
20 Squats
20 Lunges
20 Sit Ups

Repeat 6X

Feel the burn!!

xoxo
Chenelle

P.S. Wish me luck!! I teach my first spin class tomorrow! Wahoo! I love adding new formats to my repertoire! I'm sure I will blog all about it tomorrow! ;)

Motivation Monday!

And so begins another work week! Remember to take time to plan your workouts, meals, and healthy snacks! This will help keep you on track all week long!

Workout of the day:
Jumping jacks, push-ups, squats, tricep dips, walking lunges And burpees. Use your age as your repetition number and do three sets!

Wanna know my favorite healthy snack?? Reduced Fat Wheat Thins and Low Fat Cottage Cheese! I eat it just like chips and salsa! It's SO YUMMY! With just under 200 calories for 14-16 thins w/ cottage cheese, it's filling and guilt free!!

Love you!!
Have an awesome week!!
xoxo
Chenelle

Holy Fit!

Today was all about family!! It was Jordan's Great Aunt Gertrude's 99th Birthday so we were able to visit her and see lots of close and distant relatives that we haven't seen in a while!

Then we had Jordan's sister and brother in law over for dinner! I made some yummy pork spare ribs and wanted to share the recipe with you! I can't say enough how much I love my crock pot and this is another tried and true recipe!!

BBQ Pork Ribs:

Place ribs in crock pot, cover with 8-10oz. of your favorite BBQ sauce! Sprinkle 2 Tbsp of brown sugar. Cover, and cook on high for 3-4 hours, or until meat falls apart with a fork! (Yumm)

We had garlic mashed potatoes, corn, and black beans on the side, but you can pair with your favorite BBQ fixins or a salad!!

So EASY and delicious!! Who says you can't have BBQ all winter long!?

Happy Saturday!!

Yay!! Awesome win over the Suns today! Go Jazz!! I love my job!!

I hope everyone is staying safe and warm in this blizzard!! Brrrrrr...

Love you!!

Chenelle

Fab Friday!

Let it snow!!

Working out is one of my favorite ways to escape the cold weather! There is nothing I hate more than being cold lol! Which is why I took every chance I got today to work out and warm my body up! This morning I did the workout with my clients and we did an intense cable circuit.

20 Single Leg Dead Lifts R
20 Single Leg Dead Lifts L
20 Shoulder Press R
20 Shoulder Press L
20 Cross Chest Pull R
20 Cross Chest Pull L
30 Tricep Pull

All of these exercises can be done with free weights; however we used a cable today just to switch it up and get a greater range of motion. I will be posting videos in the near future of these moves so that you can do this workout on your own if you are unfamiliar with cable exercises.

Then it was home to snuggle with my hubby. He works from home now and it's so fun to get to spend more time with him, especially now during these cold months where there is not much to do outdoors!

I teach Zumba on Friday nights at Gold's Gym. Jordan and I burned some serious calories and it was a blast having him in class! Find some time today to squeeze a workout in before your weekend festivities!

Love you guys!!!
Be safe!
XOXO

Chenelle

Thankful Thursday!

In the spirit of the season I just want to say how thankful I am for my health! I am so thankful to have the ability to work out and make healthy lifestyle choices! Today, I am healthy, I am alive, and life is good! It's important to think about what you are thankful for in your life! Take time this month (and ALWAYS) to help those less fortunate than yourself, and to be grateful for what you have!! I have an awesome fundraiser coming up that involves health and fitness and as soon as I have nailed down the details I will keep you all informed and would LOVE for you ALL to be a part of it!

Now... on to the workout! You didn't think you would get off that easy did ya??

20 Back Squats (30lbs or AHAP)
20 Lunges
20 Dead Lifts (30lbs or AHAP)
50 Calf Raises
1 Min Wall Sit

Repeat 5X

Love you guys!!

xoxo
Chenelle

Workout Wednesday!

Yay!! Awesome win over the Lakers for the Jazz!! I love my job! It truly has been such a blessing to dance for this organization! What a rush!!!

Since I was dancin my heart out all night long and cheerin on my team, I didn't get a chance to post a workout! Here's a challenge for ya... Take a dance class!! You don't think that's a workout? Think again! You will be sore in places you didn't even know existed!! Check your local gym or community center, grab a friend and get to dance class!! ;)

Love you guys!!
Go JAZZ!!

Chenelle

Try Something New Tuesday: Recipe!!

We had these yummy buffalo chicken tacos for dinner last night and they were a hit! You guys know how much I love my crock pot, and recipes like this are the reason why! Seriously, SO easy! You just dump everything in, go about your day... and voila an amazing dinner is ready when you are!

Buffalo Chicken Tacos:

2 Boneless Skinless Chicken Breasts

1 Bottle Buffalo Sauce

1 Packet Ranch Seasoning

4-6 Fresh Tortillas

1 Cup Shredded Lettuce

1 Diced Tomato

1 Cup Shredded Cheese

Sour Cream (substitute plain Greek Yogurt for added nutrition!)

Place chicken breasts in crock pot. Pour 2/3 bottle of buffalo sauce over chicken. Sprinkle entire contents of ranch packet on top. Cook on High 3-4 hours. Shred chicken with a fork and mix well.

Warm the tortillas. 

We ALWAYS use fresh tortillas at our house. They make EVERYTHING better! 

It's worth the extra 5 minutes to warm them, I promise!

Place shredded chicken, lettuce, tomato, cheese and sour cream inside a warm tortilla.

 Roll it up and ENJOY!!

(Note: This recipe is SPICY, if you like yours more mild, add sour cream to taste!)

Do you have any good crockpot recipes to share?? Leave it in the comments! I would love to make it and share it on the blog!

Love you guys!!

Chenelle

Motivation Monday!

Try this hardcore CrossFit workout today!

Run .5 miles

10 Burpees

20 Squats

30 Sit Ups

Complete 6 rounds as fast as possible.

Post your time to the comments!

Love you guys!

xoxo

Chenelle

Have you told your friends about the Fit N Fab Blog yet?

Twitter: @FitNFabBlog

Facebook: Fit N Fab

Holy Fit!!

This Sunday has been a busy one at our home! My husband and I have several business ventures in the works right now and Sunday is kind of our day to set up our plan for the week so that we are always staying on track and progressing! It's easy to get overwhelmed with everything that's going on in my life, and I'm sure all of you can relate! Creating lists and making a plan helps ease a lot of this stress. Make sure you are prioritizing and setting goals for your future! Not only with your health and fitness goals but in life!! I can't wait to share all of the exciting news coming up with all of you! Stay tuned!!

Also, today I had to put some finishing touches on some choreography I have been working on, and while I was in the studio my husband completed a workout that I will share with all of you! I'm gonna try and squeeze it in after dinner! It's called 2X2 and it was adapted from one of my FAVORITE trainers' website. (gppfitness.com)

2X2:

Complete as many reps in 2 minutes of each of the following...

Squats

Kettlebell Swings

Bench Dips

Bicep Curls

Burpees

Rest 30sec. Between sets. Repeat entire cycle 1X.

Love you guys!!

Chenelle

The sky doesn't have to be your limit!

Shoot for the stars!

Plan for your future TODAY!

Service Saturday!

Today I was asked to donate my time and teach a class benefitting a family affected by leukemia. I am always honored to be able to help with these service projects in my community and jumped at the opportunity. The event was put together by a dance studio that I teach at, (Elite Academy) they partnered up with Xcite dance studio to put a workshop together where men, women and children of all ages could come together and dance for a small donation that directly benefits one of the families from the studio. It truly was an amazing experience to see how many people of ALL ages, families, dancers, and non dancers came together to support this amazing cause. I taught the Zumba portion of the day and we had a blast!

If you have never taken a Zumba class, I suggest you shimmy into one ASAP!! It literally feels like a dance party, EVERY SINGLE TIME! We sweat our butts off and had so much fun dancing for a cause!!

You can check www.Zumba.com to learn more of the health benefits of Zumba! It is my very favorite class format that I teach and they are always staying current with the latest and greatest in dance and fitness trends! Check out this amazing chart that shows just how different your caloric expenditure is with Zumba than any other type of cardio!!! WOW! Ditch the workout! Join the party!!

xoxo
Chenelle

Fact Check:

Fab Friday!!

TGIF!!
I am definitely ready for the weekend!

Check out this killer workout that can be done in your own living room. It requires no equipment and is sure to get your heart pumpin!!

10 Inchworms
20 Burpees
30 Squats
40 Sit Ups
50 Superman Back Extensions

Repeat 5X

I did this workout with my clients this morning, and they loved it!

Naz and Sadie showing those Superman's who's boss!

Happy November!!

I hope you all had a Happy Halloween!!! 

I know I sure did! It was opening night for the Utah Jazz and we got to dance in our costumes!! 

It was a blast, then my husband and I went to see Sinister with the fam!! 

Holy Guacamole!!! 

Talk about scarrrry!!!

Well enough about that, I actually wanted to write today to bring awareness. Not sure if you guys know but November is National Diabetes Awareness Month. "It isn't pink or sexy, it doesn't involve boobs, football players, or cute T-shirts. It's about being grateful when you, your loved one or friend wakes up in the morning, it's about 3am blood sugar checks, needles, and the smell of insulin on your hands after changing a pump site or filling a syringe. That's a diabetics life." I saw this great quote on one of my friends Facebook's pages and I wanted to share it with all of you!

Be grateful for your health.

I will be posting lots of healthy recipes this month, and plenty of workouts! Plus, more facts and information on diabetes prevention and control! We have all known someone effected by diabetes, lets raise awareness and help in educating for prevention!!

Love you guys!

Thanks for following the blog!

Chenelle