Friday, September 4, 2015


Hi ladies!!!

The moment has FINALLY come! I have moved to a brand, new site and have rebranded with a NEW LOGO. What'cha think?

My new site is still bare because it is so very new, but feel free to check it out by clicking this link:

Be sure to bookmark my new site as I will start posting from there from now on! However, this blog will always be here and live-just in case you need to refer back to something old and useful!

Thank you for ALL of the continued support and love! I hope you all enjoy the new site!

Sia Cooper

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Thursday, September 3, 2015

The Perfect Diet to Eat While On Your Period!

While on your period, your body goes through tons of hormonal changes. Some of these changes can leave you feeling starved, fatigued, and depleted of all of your energy.

Believe it or not, what you eat during your monthly flow can actually either help-or hurt-you!

Here is a perfect day's diet to eat while on your period to help relieve some of those annoying PMS symptoms.
Breakfast: Banana Walnut Muffins
According to many sources, bananas are a wonder when it comes to decreasing painful period cramps. The potassium found in bananas also aid in water retention which will certainly help you with that awful bloating.
Walnuts are thought to be super helpful during your period because they are rich in Omega-3 fatty acids which help with inflammation and pain.

  • 1 cup whole wheat flour
  • 1 cup rolled oats
  • 1/2 cup Stevia
  • 2 teaspoons baking powder
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1 egg
  • 3/4 cup milk
  • 1/3 cup coconut oil
  • 1 1/2 cups mashed bananas
  • 1/2 cup chopped walnuts
  1. Combine flour, oats, Stevia, baking powder, soda, and salt.
  2. In a large bowl, beat the egg lightly. Stir in the milk, and oil Add the mashed banana and walnuts, and combine thoroughly.
  3. Stir the flour mixture into the banana mixture until just combined.
  4. Line a 12-cup muffin tin with paper bake cups, and divide the batter among them.
  5. Bake at 375 degrees F for 20-25 minutes.
Mid-Morning Snack: Greek Yogurt topped with Berries
Greek yogurt is perfect for upping your calcium intake during the week of your period. It can be a great idea since calcium is known for reducing muscle cramps within your body altogether.
Berries are packed with anti-oxidants and promote overall wellness.
Lunch: Salmon & Spinach Salad
Salmon is great for PMS symptoms due to the concentrated amounts of Omega-3 fatty acids that has been known to relax your muscles thus decreasing the severity of your period cramps.
Spinach is also wonderful to eat while on your period due to its high iron content. While you are menstrating, you need a little extra iron.
  • 4 salmon filets
  • 1 lemon, juiced
  • 1 tbsp garlic powder
  • 2 tsp dill
  • 1 tsp basil
  • 2 tbsp melted butter
  • salt/pepper to taste
  • 1 bag of spinach leaves
  1. Preheat oven to 375 degrees F.
  2. In a baking pan, arrange the salmon filets. Salt/pepper each filet evenly, to taste.
  3. In a small bowl, whisk together melted butter, lemon juice, garlic powder, dill, and basil.
  4. Pour lemon butter mixture over the filets and bake for 20 minutes.
  5. Top each salmon filet on a bed of spinach leaves.
Mid-Afternoon Snack: Whole Grain Crackers with Cheese
Whole grains are great for you to snack on during your period because they keep you feeling full, which prevents overeating while your hormones are leaving you craving everything in sight!
Cheese is great as well since it is high in calcium, which reduces muscle cramping.
Dinner: Bean & Beef Stew
Red meat is a must for when you are menstrating due to the high levels of iron.
Beans are also a great source of iron, but should be eaten in moderation as they could cause gas which leads to more bloating!
  • 2 lbs gound sirloin beef
  • 2 onions, diced
  • 2 red bell peppers, diced
  • 2 tablespoons minced garlic
  • 3 (14.5 ounce) cans diced tomatoes with green chile peppers
  • 1 (15 ounce) can kidney beans, rinsed and drained
  • 1 (15 ounce) can black beans, rinsed and drained
  • 1 1/2 cups beef broth
  • 2 teaspoons chili powder
  • 1 teaspoon dried basil
  • 1 teaspoon ground cumin
  • 1 bag frozen okra
  • 1 bag frozen corn
  • 1 bag frozen sliced carrots
  • salt/pepper to taste
  1. Heat large pot over medium-high and add beef-cook until browned.
  2. Add onions, red bell peppers, and garlic to beef; cook and stir until onion is slightly tender, about 10 minutes.
  3. Stir in tomatoes with green chile peppers, kidney beans, black beans, beef broth, chili powder, basil, and cumin into the beef mixture.
  4. Bring mixture to a boil, reduce heat to medium-low, cover the pot, and simmer, stirring every 15 minutes.
  5. Stir edamame, corn, and carrots into stew; cook until heated through, about 5 minutes.

Wednesday, September 2, 2015

Yes, You Can Eat After 7PM!

When I was newer to the world of health & fitness, I would always hear the same damn thing:

"Do not eat after 7p.m. or late at night because this will cause unwanted weight gain."

I am pretty sure that you might have heard this too, along with limiting your carbs right before you get to bedtime. But I am so happy to tell you that this is a very common misconception and, quite frankly, a big fat MYTH!

Our bodies need fuel constantly, not just when we are awake. When we're sleeping, our bodies are burning calories to circulate blood, assist with lung functioning, and fuel our brains. 
To make things even better, studies consistently show that night time eating does not actually cause weight gain... if you stay within your body's daily caloric needs. Meaning, if you burn more calories than you consume, then you are GOLDEN!

Every night, if I am still hungry after dinner, I will literally eat a snack in bed-you can ask my husband! My go to late snack is always usually the same thing: a bowl of full fat Greek yogurt topped with granola and raw honey. It has a ton of protein which satisfies my belly throughout the night. 
But, don't get me wrong-I still eat carbs later at night if I am craving them! Why? Because there is nothing evil about having them at night! After all, calories are calories and it all works the same-regardless if you are asleep in your bed or running on your treadmill.

Now, where most people get into trouble is binging at night where too much of a calorie consumption happens. Maybe, you are so tired that you don't even notice the amount of calories that you are taking it. My advice? EAT A BEDTIME SNACK. One that is filled with protein and complex carbs. Make a little snack "emergency kit" to keep in your fridge just in case you want a little something more after bedtime!
The bottom line: Your body does not process food differently after it gets dark outside. Eating too many calories, regardless of the time of day in which you do so, can lead to weight gain. It all comes down to balancing calories in with calories out with calorie counting and exercising!

Sunday, August 30, 2015

My New Favorite Fitness Accessories!

Ever have to stop during a workout to put your hair up? 
Are you tired of your bangs falling into your face?

Being a SUPER curly haired girl, my hair can be a bit tough to manage during my workouts. I have been using bobby pins lately, but I seem to lose more than I can stand. 

My friend Julie Condry from Fit Chic Headbands sent me a few fitness headbands to wear during my workouts to see how it felt. 
Julie started her fitness journey back in 2007 after her son was diagnosed with Autism. It was her way of dealing and coping with the stress. She was searching for a headband that would not only be functional, but would also look great. After coming up with a design, her mother sewed a few for her. People were constantly asking her where she got it and suddenly Julie had the idea to start marketing them to stores. This could be a way to earn extra money to pay for the expensive speech and occupational therapy that Cole needed and allow her the flexibility to stay home with her boys.

I was sent 3 of her amazing headbands and a Fit Belt, as shown below.
First, off the headbands were great quality-nothing cheaply made or thrown together. The headbands are made of a soft, stretchy fabric that actually did NOT give me a headache! I absolutely loved them because they did stay in place during my workout while most bands tend to fall or slip off completely.
Other than being absolutely cute and comfy to wear, the headbands did their job and kept my curls out of my face so I could workout in peace! I wore one to the grocery store yesterday and even got a compliment-so they are not JUST for the gym, ladies!

On to the Fit Belt! This thing is very similar to the Flip Belt that you see on some people, and I actually own a Flip Belt too, BUT I will tell you something-I liked THIS belt a lot better than my Flip Belt. First off, the patterns to choose from are adorable. Second of all, it clips in the back. Third of all, you can adjust the comfort easily. 
Why use a Fit Belt? Well, are you wanting to go on an outdoor jog and hate holding onto your keys? This will be your best friend.
Also, if you are at the gym and need something to hold your phone as your iPod plays and you're listening to music, this will be your best friend.
Same thing with credit cards, IDs, gym passes-ETC! It holds EVERYTHING!

I will actually be taking my belt to Disney with me next month.
(I am wearing the Fit Belt in Paige.)

And before I forget to tell you.. Love cute headbands for your baby? They even offer headbands for kids!!
Instagram media fitchicheadbands - Sweet Caroline came to visit today! thank you @aliciadewar !! #fitchicheadbands #mademyday #dallasmarket


Fit Chic Headbands have been featured in NBC's The List, In Touch Magazine, and can now be purchased in over 300 stores across the nation. All of the headbands are handmade with LOVE in Oklahoma.
Be sure to follow Fit Chic Headbands on Instagram and Facebook for the latest arrivals and sales!

Disclaimer: I was given Fit Chic Accessories to test, at no cost. All opinions are my own.

Thursday, August 27, 2015

4 Ways to Stay Accountable for Weightloss

One of the most common questions that I get is how to stay motivated and, once motivated, how to stay ACCOUNTABLE. 

You think finding motivation is hard, but, boy OH BOY-holding yourself responsible is the other part to the equation of keeping on the right track.
I managed to do it when I had the whole world against me:

  • I was working as a nurse with little time to eat, much less eat healthy. 
  • I was married to an unhealthy man who did not have ANY interest in getting healthier. 
  • My family never taught me principles of healthy eating or working out so I had NO clue where to start!
But I DID IT! And I wanna share with you what helped me!

Here are 4 ways that I held myself accountable for losing 45lbs!

1. Create a blog or keep a journal. When I began my weightloss journey back in 2010, I created a blog called "1 Fit Chick." I used this blog to document my meals, workouts, and as a motivational tool to keep going-even on days when I felt like tucking into a greasy Whopper or skipping a workout. Eventually, within 9 months, I dropped 45 lbs and stayed accountable. By blogging, I also made lots of friends and got to follow people on similar journeys such as mine! It was also fun posting monthly photos and updates of my weightloss progress because there were people who were waiting to see them! Not a typer? Use a journal and write what you eat and your workouts in it everyday! Measure yourself and write down those measurements, too. Then compare monthly!
2. Make a motivation board or collage. Creating a motivational board or collage is a great tool to keep you accountable because when you have something to physically LOOK AT, it really adds fuel to your day. I remember not only creating a board, but I also had my favorite fitness role model saved as the background of my laptop. That person is none other than the amazing Jamie Eason! If you choose to make a board, put up your favorite motivational fitness sayings. Don't know of any? Take a browse through Pinterest and find some! Also include photos of your favorite fitness models and what you aspire to look like. Take a moment each morning as you sip your coffee (or tea) and meditate your way to your goals!
3. Find a partner or support group. A partner can hold you accountable more than you know. When I was losing my weight, I honestly had nobody. My husband (now ex-husband) at the time was unhealthy as possible and kept the fridge stocked with sodas and chips. Luckily, today, there are a TON of FREE weightloss challenge groups on Facebook than there were back in 2010 that you can use to really hold you reponsible on your road to fitness. I wish more of these free groups were around a few years ago! I love thinking of my blog being a motivational tool to help you guys stay accountable to reaching your dreams-or at least I HOPE it helps :)
4. Reward yourself for every 5 or 10 pounds lost. This is very important-you have GOT to make fitness FUN! For every ten pounds I dropped, I did something fun. The one time, I got my nose pierced. Another time, my belly button pierced (because my belly actually started looking FLAT!), and then the next couple times I bought a new pair of Silver jeans and clothing from Buckle in my NEW size! It is essential to spoil yourself! However, if this is not your thing, you could look into doing a workout tip jar. Each time you complete a workout, you add money to the jar. At the end of your weightloss, go get something nice!
No matter how you choose to stay accountable, make sure you do the very best that you can in order to not lose sight of your main goal: living a happier and healthier life.

Want to build a better body in just 12 weeks? 
Check out my Fit Mommy Workout Bundle!
Bundle & Save BIG!

In this bundle, you will receive:
-Butt & Thigh Blaster 4 Week Home Workout Program
-Armed & Fabulous 4 Week Home Program 
-Ab & Core Attach 4 Week Home Program
-Eat Clean, Get Lean 4 Week Meal Plan

All programs are bodyweight exercises only-NO GYM REQUIRED! You can simply do these at home within the comfort of your own home. 
Features 4 weeks of high-resolution step-by-step pictures and an exercise directory.
*The Armed & Fabulous program does require one set of dumbbells only.

Jumpstart your weightloss with this 4 week clean eating meal plan! With over 60 easy-to-make recipes, you are sure to enjoy the world of clean eating while losing those few extra pounds.

"Can I do all 3 workout programs together?" Absolutely! You can actually alternate them and do your butt program one day, arms the next, and then abs. Then start over!

*Separate programs are also available by clicking here*

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