FOREVER Fit

About 4.5 years ago I saw a picture of myself from Christmas eve and I promised myself I wouldn't wait another day. I promised myself for the last time, that I would never see a picture looking like that ever again.

My earliest recollection of being self conscious about my "fat body" was in the 4th grade. I remember crying to my mom that I was bigger than everyone else. I remember a boy asking me WHY I was bigger than him. I remember crying, again.

I went through high school, college, early marriage, two pregnancies and two babies. Always, always, always very self conscious about my fat body. Always looking for the next pill, next thing that could maybe make me smaller like everyone else around me.

My body image issues have been around a long time as you can see, but the day I realized I was going to do it right. I was going to lose the weight for good and I wasn't just going to lose the weight but I was going to get healthy and fit too.

Those are my January 1, 2010 progress pictures. Notice, I wasn't extremely obese. I had just had a baby 4 months ago and I remember the scale said 165 lbs. The thing you have to remember is that no matter what stage you are in-- YOUR body is what's important to you. 

I started making goals and tracking them down, marking them off one at a time. It was during this same time I was coaching weight loss competitions through my original blog over at www.poundpinching2010.blogspot.com

Long story short, I got fit. I got healthy. Was I perfect? NO! Did I still have some body image issues, yes. I think some of us will never recover from that to be honest. I just think we get better at dealing with it. and whispering a little louder than the voice that knocks us down inside our heads.

When I started group fitness instructing, I decided I wanted to personal train. And then I decided there wasn't enough people promoting LOVE. Promoting and modeling and coaching others how to love their body enough to change it.

I got passionate friends. I started working with amazing clients who turned into my dearest of friends. All of them. I am extremely close with all of them. We look out for each other, we have each other's back's.

Little while later, I had some drama with a local big gym. I set a goal then and there that I was going to open my own gym. At the time it was a crazy pipe dream... the further I got into my career, the closer that dream came to my reality and last week-- we signed on the dotted line.

THIS FIT CHICK MOM, is opening a gym. For now, it is a private personal training studio in Caldwell. Our new gym is named...

FOREVER Fit

Personal Training & Nutrition

I am in the business of helping people become their best, most healthy self. I want YOU to learn to love yourself right now, so that you can make lifestyle changes that will last forever. I am not into these gimmicks of lose quick weight, take this or take that. I am in the business to show you how to fuel your body's, how to work your body'

s, and how to strengthen your minds so that in 6 months, in a year from now...you have created your FOREVER body, the one you can be proud of because you fought for every pound or inch lost.

I am so humbled by the support of our community. We are ready to bring the finest personal training facility to Caldwell. I have big goals for FOREVER Fit, and I promise you--I wont rest til they're set in stone and the doors are wide open, to you--so we can get together and guide you in your journey to your best self.

The Announcement Is Here....

Fit Chick Mom Fitness Is growing!

I am so excited to announce that Fit Chick Mom Fitness is growing and, I am hiring our first employee! My business has exploded over the past few months and because I hate not having time to help every single person that contacts me about training, I decided to start exploring new avenues on how we could reach more people.

It came to me one morning through text, the question if I would want to hire a trainer. After meeting with my landloards and business “coach,” we decided it is time to take Fit Chick Mom Fitness to the next level.

I could not be more excited to introduce Shannon Mitchell as our first trainer. Shannon and I met long ago but only recently really got to know one another when I started online training her almost two years ago. From there she came to train with me in the gym and eventually she decided to train for her first bikini competition while I was working at big jon fitness. During that prep I continued to train and support Shannon, as jon and shawna wrote her meal plans and got her stage posing and presentation perfected,  as she prepared for the big stage. She is an example of a woman who really can do it all, and balance it all pretty freaking well too. She never complained, never whined, never thought of backing out and she really showed me that prep can be easier and better than it had ever been for me. It has been a privilege to know her and to have her share her shining spirit and her drive to succeed, in whatever she does in life, with me. I know my current clients, and all our clients to come will feel her infectious desire to help others achieve their best health, and best body yet.

I interviewed Shannon, and wanted to share it with ya'll so you can get to know her better as she joins us here at Fit Chick Mom Fitness. Keep watching friends, keep striving, keep diligent and dedicated and know that we are here to support and cheer you on. Big things are coming and we couldn't be more thankful for your part in OUR journey.

Teri: Shannon, tell us about your family story?! Who are the Mitchell's?

Shannon: I have been married to my sexy cowboy, best friend and soul mate for 10 years this month. We have 7 kids between us. Our oldest son Logan is 21 and has a 4 year old son, Beckham who is the light of all our lives. Jace , our other cowboy, is also 21. Josie is 18, Boston is 17, both our girls just graduated from high school and will be attending College this fall. Josie at Dixie State and Boston at Boise State. Carson, our 3rd son is 14. McCall is 11 and Berkeley is 8. We love having a big family, our children are everything to us!!!

Teri: Tell us about your history with weight loss and fitness.

Shannon: I have been involved in fitness most of my life. I was very active as a youth in gymnastic and cheer leading. After high school I started lifting weights on a regular basis. At 25, I became a certified aerobics instructor and stayed active in aerobics and weigh training for about 10 years. During those years I trained for and participated in The Race to Robie Creek 3 different times and The Great Potato Half Marathon twice.

Teri: Have you ever lost any weight or have you always been thin?

Shannon: After age 35 I struggle with my weight for a while and gained and lost 25 lbs. Apparently I didn't learn the first time so I did it again at age 40. Lol!!

Teri: Well, most of us have been there...

It was at that time I contacted Teri Hoeksema to be my trainer. I trained for and competed in 2 body building/fitness competitions in the bikini division. I came out of those competitions finishing 4th place, 3rd place and 1st place . Placing 1st qualified me to compete in a National competition which I am currently training for in July of this year at USA's in Las Vegas. I am very excited and nervous at the same time!!

Teri: Many of our readers wont know what a huge accomplishment it is to be qualified for a National Show. IT IS BIG friends! Shannon was 110% dedicated through her prep and her final package she brought to the Boise NPC show last November—was phenomenal. I may or may not have lost my voice yelling for my girl :)

Teri: Why are you coming on board with Fit Chick Mom Fitness? Why not train at the YMCA or other locations?

Shannon: I am super excited to be a trainer with Fit Chick Mom Fitness because I get to train along side the trainer who has taught me everything I know and helped me attain that 1st place trophy!!! I want to train with Fit Chick Mom Fitness instead of a larger gym such as the YMCA or IAC because I love the intimate relationship between a trainer and her clients without all the chaos. I feel that I can give the individual time and attention to my clients that I have become accustom to.

Teri: Shan, let's be honest. Your fitness experience is deep and goes back further than I came into your pretty little life so thank you for the compliment, but you bring a whole new dimension to Fit Chick Mom Fitness and we will be learning from each other as we teach our clients. I know, at the end of the day, hands down—each and every one of our clients knows now, or will know that you and I are extremely dedicated to THEIR goals. That THEIR goal is our priority...and I am so thankful to have someone like you to help me instill that in each and every Fit Chick Fitness client.

Teri: What is your past work experience?

Shannon:Prior to becoming a trainer, I was a nail/tech/manicurist for 18 years, Owned and managed businesses with my husband and most recently a spa director. I studied generals at BYU Idaho and am currently in the process of attaining my official personal training certification through one of the most respected accreditation out there, the National Academy of Sports Medicine.

Teri: #yougotthis, but I'll pray cuz I almost peed my pants before I took that test lol!!!

Teri:What is a quote, that may have helped you during your journey to becoming your best, most fit self?

Shannon:Though out my journey to a healthy lifestyle, there have been many times when it has been difficult and I have struggled. During those times this quote has helped me get through, "Don't STOP when you're TIRED.....STOP when you're DONE!!!

Teri: I like that, and I truly feel from the very bottom of my heart and to the tips of my toes that sister, we are just getting started with bringing our message to the masses. It's gonna be one heck of a ride for us and did I mention, I am SO EXCITED! We aren't gonna be DONE for a long time and I pray we touch hundreds and thousands more women before that times comes

Teri: Why do you want to be a trainer?

Shannon:During my own journey I have had the privilege of meeting many new friends who are doing the same thing. As I have learned more about them and watch their confidence build as they reach their goals, I have wanted to be more closely involved with their journey. Becoming a trainer will allow me to be involved in helping and watching so many people change their loves for the better, that makes me happy. 

Teri: K tell us the good stuff! What's your favorite body part to train? Favorite exercise? And Food! Tell us your favorite on and off plan meals!

Shannon: My favorite "on plan" meal is Steak, sweet potatoes and red bell peppers oh wait, maybe it's greek yogurt, with vanilla protein powder and peanut butter!!

My favorite "off plan" meal is Lobster with butter and a yummy salad!!! My favorite body to work is my legs, I love doing the leg press and squats and my favorite cardio at the gym is the revolving stairs –but if I can take it outside, I love to go jogging with my daughter Boston.

Thank you Shannon! Thank you for being willing to share your story with us and for helping to make Fit Chick Mom Fitness bigger and better and BRIGHTER with you on our side. Friends, keep watching. #wegotthis

Kimmie's Story

                                                                                                  2012/2013

                                                                                                    April 2014


I have been in awe the past couple of months as I have been training Kimmie at how much her body continues to change. It seems like only yesterday that I spotted her in the gym after her second son was born. We started working together way back and I think it's important for her to receive some recognition for the way she has transformed her body and her life. I am so proud of her, I learn from her all the time--how to be a better wife and mom, and I feel good knowing that I have taught her a few things that have made her feel confident and strong in her skin.

It's a journey. It humbles me and blesses my life to be a part of my clients--my friends' journeys and I am so grateful and excited to share this interview with you.



Fit Chick Mom:
What was your start weight?
 I reached 200 pounds. when I delivered my second baby on July 7, 2011, from there I made it down to 184 pounds. I still ate horribly. I told myself since I was breastfeeding, I can still eat crappy because the milk production would take care of the calories. WRONG!

FCM: What do you weigh now? I am currently sitting at 126.2 pounds. 

FCM: How long have you been working on losing weight? I started working out when my son was 6 weeks old, although my workout tactics were about 5 minutes of cardio, 6 machines then I was out of there! My food intake was not healthy and it did not correlate with my working out. I was canceling my workouts out. I decided to change gyms when my son was about 6 months old. I decided  what I needed was cardio, slow and steady cardio for 45 min a day, while I read my book. WRONG! Teri came up to me one day and said give me one time with you and you will never regret it. It has been over two years now, I have followed a healthy eating regime and a consistent workout program. 

FCM: Why do you work every day to be fit?

 In the beginning of my workout days, I was doing it so I could be the petite 112 pound, 17 year old girl that I used to be, before having 2 children. I kept telling myself, if I just lose the weight, my skin will no longer be stretch marked, it will gain it's elasticity back the way it used to be.

Fortunately, it will never be the same. At times, I feel sad about it, but then I look at those two little amazing boys of mine and think to myself, MY tiger stripes are worth everything to have those little pills! I now go to the gym because it's my one to two hour of a break for myself. I feel like it's my place where I fit in and I can be who I want to be. I love knowing that my boys find eating healthy a lifestyle, not just something they "HAVE" to do to maintain weight. I love that they want to "workout" like mom. My seven year old will ride his bike around our culdesac and come back saying i'm doing my exercising. I love seeing my two year old do a somersault and say "Look mom, I'm working out". Of all things, those two reasons make my daily trip to the gym worth every second of it.

FCM: What is your favorite workout? Why?

This question is hard. As much as I love to go to the gym, all workouts are tough and exhausting. I find myself starring at myself in the mirror most when I am doing a leg workout or a bicep and triceps workout. I love to watch my muscles start popping out of my arms when certain muscles are used. 

FCM: What is your favorite clean food? 

My absolute favorite clean food is extra crunchy peanut butter. Although, my favorite meal consists of petite sirloin, shrimp, asparagus, and red potatoes. 

FCM: What is your favorite cheat meal?

My favorite cheat meal is nothing short of ICE CREAM. This is my number one love! 

FCM: Is your family supportive? 

My husband is supportive in my weightless journey, although he is naturally lean. This being said, we have far too much junk food in our house at all times. Most dinners consist of a pasta, rice, potato, or something carb based, along with a meat and vegetable. This is where losing weight gets a little troublesome. When you cook for an hour every night to feed those three boys in your house, scoop up their food, and watch them enjoy that carb, I often find myself envious. The ultimate strength comes when they each get a treat before bed--a cookie, piece of candy, fruit, ice cream, and you do not. This is where you have to find a place in your mind and say "I can do this. I do not need that instant gratification that will later haunt me".

I am now two years out on my weightless journey. Throughout these two years, I have had some incredibly disappointing times and some very rewarding stepping stones. I have gone from following my meal plan to the T for months at a time, to faltering for weeks on end. Finding a happy-medium has been incredibly hard. On the days of holidays in my child's first grade class, wanting that cupcake, even though I know it's not my cheat meal day, do I take it or do I not?! Sometimes, I did take it and other times I found the strength inside me not to take it. There is one thing I have learned, tomorrow is always another day. When I faltered, that didn't mean I RUINED everything I worked for, it meant that I am human who has emotions. The next day, I started again and became even better, stronger- physically and mentally. I still find myself at this size still wanting to be different than I am. I will always be a work in progress, but the progress I have made will never be forgotten. Those 73.8 pounds of fat will never be forgotten. The challenges and successes will never be forgotten. 

                                                                     Kimmie in college 2009 (left)

                                                                                      6 weeks post baby boy,  Summer 2011

                                                                                      5 months post baby

                                                                                          December 2012

                                                                                             April 2014

Shrimp Pasta

I adapted this recipe from Pinterest, but I had to clean it up a lot so I wont be finding the link to post.
This is my sons (4 years old!) favorite meal and it is becoming one of mine too!

SHRIMP PASTA
Start your whole grain pasta (my serving is 2 oz dry measure)

In a skillet heat up
1 tbsp extra virgin olive oil
sea salt/black pepper/few red pepper flakes (I am not a huge seasoning person so I just add a tad of each!)
While that is heating throw in your shrimp (I cooked about 8 oz--5 oz is my serving and 3 oz for the little man)
as that warms add 2 tsp light soy sauce
1/4 c parmesan cheese
about a tsp of stevia
*as this warms it will thicken up a bit.

When pasta is done (I always cook mine an extra minute it makes it taste more like real bad for me white pasta I think!) add your serving of shrimp sauce mixture to your noodles

MY serving is
2 oz raw measure noodles
5 oz shrimp and half the sauce
450 calories 40 protein/43carbs/14fat

Investment Posted

A lot of people are curious about how I charge for my sessions. Rather than retyping, retelling, and scheduling consults for everyone-- I think it is best to just lay it out there!

When I started looking for a trainer in 2011, I just assumed everyone was too expensive for me and I was out of luck. The club I was working at charged $65 a session and you had to pay for several at a time. As a stay at home mom (besides those two classes I was teaching each week), that just wasn't going to fit in the budget. I was embarrassed to ask trainers what they charged because I knew I would probably have to say "never mind!"

My goal is to make training affordable for people like me. I am just an every day girl, my husband works a decent job but we have two kids and there isn't a ton of money left over each month. But if I really wanted to make training work, there were things I could cut out to fit in.

I am actively involved and invested in your success. The thing about YOUR journey, is you get to define what that success is going to look like. I am along for the ride to help give you the tools necessary to achieve YOUR best--and I am truly humbled and (Even sometimes shocked!) that people put their trust in me to help them in this very personal journey to transform their bodies.

I am on your team, your biggest fan. #yougotthis

Progress Shot

Mom of one ready to rock that bikini with her little man this summer at the water park!!!

down 30 lbs
body measurements lost
4 inches on chest
.5 inches on the arm
6 inches on belly button
6 inches on butt
almost 2 inches on thigh

So proud of this girl. Staying consistent, eating clean, working out 4 days a week. Doing the busy mom thing!!!

My kids are going on a diet...

And by diet I mean, there mom and dad are going to to stop feeding them junk food all the time.

I know this sounds terrible but lately I have been noticing both my cute little kiddos kinda "chunking up." Of course this is normal for a 6 and 4 year old to do this before a growth spurt and while I would NEVER say anything of this sort to them--I mentioned it to my husband and we both feel strongly that we need to set a few more, better health rules in our home.

Often times, when we go to the gym--and the kids have to come a long, they complain a bit...so, instead of feeling guilty that they are sitting on the couch at the gym watching an hour of cartoons I bring them a "snack" which makes them happy. This is not typically the healthiest snack, it is fruit snacks, a leftover halloween candy or something of the sort.

But why do I do this? I don't eat those things on a daily basis, my husband doesn't eat those things on a regular basis--and I highly recommend that no one eats those things on a regular basis. I don't know what the deal is, I guess because I LIKE those things, and some where deep down inside I wish I could eat them and maintain the physique or a leaner one than I have while still eating them. So my kids are young, they don't need to worry about their weight, they can eat them if they want. It's part of being a kid. Treats! Candy! Sugar!

Well, that thinking isn't really in align with what I preach and I worry that I am not setting my kids up for success with their body image, and with their athletics if I don't start instilling better health practices in them now.

So the kids are going on a diet. No more fruit snacks to go to the gym. I make time for my workout every day and now that it is getting nicer outside, I will make time to be active with them. We actually started this a couple weeks ago in doors, playing red light, green light--simon says--hide and seek and other silly games at home in the living room. Today though, we took a hike out at the lake and searched for different color rocks, we looked for birds, threw rocks into the water, and raced each other. It was great fun! And we got to be active together! The best way to teach my children is to show them! Not tell them. So I vow to do better.

On the way home of course, they were hungry and wanted "ice cream." Well they had ice cream with their gramma last night so that wasn't happening. We made some quick granola balls that they love
1 tbsp honey
1 tbsp natural peanut butter
melted
1/2 c old fashioned oats
Roll into balls and fridgerate for 5 minutes.

They are delicious, and no--not super nutritious but much better than a bowl of ice cream or a pack of fruit snacks. So I can feel good about that.

I have been working so much lately that we haven't been doing many dinners together as a family either. This is my last week of crazy town work hours though and I stocked up on some healthy groceries yesterday for dinners this week, I will just make them earlier in the day so they can be reheated for dinner with daddy or with a babysitter. Also, often times they wont WANT what I cooked. Roast, potatoes and cooked carrots tonight, well they had two choices--
eat, or don't.

We have decided to stick to our guns more on this because we end up feeding them a convenience food (hot dogs, or peanut butter and honey sandwich) while we eat a healthy dinner. That's dumb. And they do like healthy foods, but sometimes they have to be pushed to try things that are out of their comfort zone. So the stuffed spaggetti squash this week might be a battle, but in the end, they'll try it, eat it or not, but that will be their choice. I am the mom and I control what food I bring into my home. Now, don't get me wrong--I am not going to force them into eating nasty grown up food all the time--I also will make turkey spaggetti, with garlic bread and they LOVE that. I just have to make the time and make it a priority to have it for them.

Oh and carrots. Raw baby carrots. Those kids go to town on those, I have to remind myself everytime I am at the store to grab a bag. Having healthy options at reach is key for this to work!

What about you? Do you eat the same food as your kids do all day? Are you a CLEAN eater, or like us, a CLEANish eater?