Introducing Melissa

Hey friends,
It's almost the new year! And we are gearing up to be READY for a lot of new clientele in the next month or so. Melissa Knapton is joining our team, and we couldn't be more excited! I did a quick little interview with her, and want you to read it so you know more about the newest face at Forever Fit!

What’s your family story?  I am the mother of two beautiful girls (14) and (11).   I married my high school sweetheart of 16 years.  We are a very active family that loves to camp, hike, fish, hunt, play music together and more.

How long have you been involved in fitness?  I have always been involved in some sort of fitness all of my life.  I stay active from yoga, hiking, biking, running, weightlifting, and most recently playing on the women’s Canyon County Rugby team. I have even run The Dirty Dash.  I am also a National Physique Committee bikini competitor.  I hope to do another competition in the spring of 2015.  I hope to one day enter a Spartan Race. Hey, by the way she trainer HERSELF for her last show..pretty impressive I would say!!

Why are you becoming a trainer for Forever Fit?  Why not the YMCA or IAC?
I wanted to become a trainer for Forever Fit because I love the smaller atmosphere where I could really focus on my clients

What is your favorite quote that has helped you get through the tough times when you wanted to quit? “Your body can withstand almost anything. It’s your mind you have to convince”

What made you become a trainer?   I became a trainer because I love fitness and I love helping people anyway I can especially when it comes to being healthy.  I want to help my clients make healthy lifestyle changes not just meet their goal weight.  I would love for my clients to go home and help their friends and family to be healthier too…its contagious!

Favorite “on plan” meal?  Plain yogurt with chocolate protein powder, a bit of almond butter and maybe just a little more cocoa powder.  I’m kind of a dark chocaholic!  I also love scrabbled egg whites with oatmeal and shredded chicken breast.  Call me crazy but I like these foods even when I’m not on a plan.

 Favorite “off plan” meal?  My favorite “treat meal” is chicken, bacon, artichoke, thin crust pizza.  Okay now I’m hungry!

Favorite body part to work and favorite exercise?  I love to work out shoulders with the barbells and dumbbells with a mix of exercises. I don’t really have a favorite but if I had to pick one it would have to be weighted shoulder press on the Smith Machine.

Favorite type of cardio?   I like the Step mill and spin bikes for cardio indoors and I like to sprint outdoors, even though I’m not very fast.

When will you be starting? What will your availability be?  I am starting now and I am available Monday-Saturday.  Contact me for times.

Introducing Pauli

We're growing, again! I would like to take a second to introduce to you the newest member of our team! Pauli just started training clients for us. Her and I met and became friends two years ago and she is an avid fitness enthusiast, horse rider, and hunter. Actually, I have nick named her Hunting Barbie, as she is as blonde bombshell as they come. She is going to be an awesome addition to Forever Fit! She is beautiful, smart, driven and her energy is contagious. She is constantly building others up and makes you feel like you are the most brilliant, fittest, coolest person in the room-- and her "no bull" attitude helps us all dig deep to push to become our best self. We am so excited and grateful to have her a part of our team!

Pauli and our friend Gina, running the Hot Chocolate Run together in 2013

                                 Pauli and I celebrating the 4th of July with my fam bam.

What's your story? How did you get to be a resident of Eagle Idaho in 2014?

I came to the Treasure Valley in 2010 after completing my education. I love the small town feel and the close proximity to the outdoors, for skiing, hunting, and hiking. I have been tempted by other job opportunities, but I cant seem to leave!

How long have you been involved in fitness?

Ever since I was little. I remember in grade school sneaking my mom's Jane Fonda tapes and working out to them when she wasn't around. I grew up with property and horses. There was a lot of manual labor required and that definitely kept me active as a kid. I showed horses competitively in high school and in college. I qualified for the American Quarter Horse Youth World Show 2 years in a row in a few events, and competed there once. I have won several high point awards and numerous belt buckles, and was ranked 1st and 2nd in several events for the state. Showing horses requires a high level of fitness to be competitive. I worked out a lot outside of what my horse trainer had me doing with my horse so that I was more than prepared for the show ring. During college, I explored various fitness classes, and continued running and dancing up until my hip surgery last year. I am no longer running, but lifting heavy and dancing.

Have you ever lost a substantial amount of weight?

10 pounds. Some may disagree and not call this substantial, but to each individual, it is all relative. I am basically the same size I was in high school, and that 10 extra pounds was a lot for my body to carry. About 2 years ago, I had some hip dysfunction that greatly limited my ability to exercise, and even to walk at times without severe pain. I had a lot of days where I was in pain the entire day. Consuming food "felt good," even if the feeling was short lived. I over indulged to try and "feel good." After major surgery, I had major work to do to get rid of the effects of "feeling good." I took flack from people saying that I did not have anything to lose after surgery, but my clothes did not fit and I was not at my "normal." It was aggravating that no one could tell my body changed, even though I felt the difference of each pound.

Why are you becoming a trainer for Forever Fit?

I think each person's fitness or weight loss journey, no matter the point, is all about relativity. It is so personal and so individualized and it chaps my chaps when others try to weigh in with their opinions. We all tend to, unfortunately, care a little too much what others think and fail to be true to ourselves and true to our desires. I strongly feel that whatever point you are at: beginning, on the path for decades, needing a form of exercise,etc., you need someone to be your cheerleader. I want to be that cheerleader. I think we all set super high standards for ourselves, but would never even consider holding our friends or loved ones to those standards. I would like to lovingly bring all of us (myself included) back to to reality. I also want to be able to instill the importance of health and whole body wellness, besides looking good naked:)

What education do you have?

Bachelor's of Science in Dietetics

What goals do you have as a trainer?

I would like my clients to feel like they can push their limits, to find new boundaries, and new activities that they did not imagine they could do, while I provide them with a safe environment. I would like my clients to trust me, and to trust that I am on their team, every step of the way!

Favorite quote that has helped you get through hard times when you wanted to quit, on your own fitness?

No excuses! No fear! End of story!

What made you want to become a trainer?

I chose my Bachelor's degree because I strongly believe that food can be medicine, it can be fuel, but it can also be a drug when used inappropriately. I think exercise and physical activity can be described the same way: medicine, fuel, or a drug. I think establishing or re-establishing boundaries for each is vital to obtaining health and balance. I am not 100% at this, but I hope to educate and promote the importance of it.

Favorite "on plan" meal? Ground turkey, sweet potatoes, and broccoli, sprinkled with cinnamon

Favorite "off plan" meal? Sourdough soup bowl with Spring Veggie soup from Kneaders and carrot cake

Favorite body part to work and favorite exercise?

Abs, your core can never be too strong! I dont have a favorite, but I like finding crazy challenging exercises and becoming proficient at it...ASAP:)

Favorite type of cardio? Where at? (gym, outside etc)

Dance class

When are you starting? What will your availability be?

October 27th. Mondays

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