{"id":4970,"date":"2013-05-01T07:03:05","date_gmt":"2013-05-01T15:03:05","guid":{"rendered":"http:\/\/www.fitchicks.ca\/blog\/?p=4970"},"modified":"2013-05-01T07:03:05","modified_gmt":"2013-05-01T15:03:05","slug":"celebrating-erina-our-fit-fierce-toronto-chick-sergeant","status":"publish","type":"post","link":"http:\/\/www.fitchicks.ca\/blog\/2013\/05\/celebrating-erina-our-fit-fierce-toronto-chick-sergeant\/","title":{"rendered":"Celebrating Erina: Our fit, fierce Toronto Chick Sergeant!"},"content":{"rendered":"<p>Hey Chicks,<\/p>\n<p>We wanted to take this time to <strong>celebrate an awesome and valuable member of the FIT CHICKS family <\/strong>who has just reached a kick butt milestone\u2026<strong>1 year of teaching bootcamp with us and helping chicks reach their fab fitness goals<\/strong>!<\/p>\n<div id=\"attachment_4972\" style=\"width: 160px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/www.fitchicks.ca\/blog\/wp-content\/uploads\/2013\/04\/erinabio1.jpg\"><img aria-describedby=\"caption-attachment-4972\" loading=\"lazy\" class=\"size-full wp-image-4972\" title=\"erinabio\" src=\"http:\/\/www.fitchicks.ca\/blog\/wp-content\/uploads\/2013\/04\/erinabio1.jpg\" alt=\"bootcamp fitness instructor\" width=\"150\" height=\"181\" \/><\/a><p id=\"caption-attachment-4972\" class=\"wp-caption-text\">The fabulous, fierce Erina!<\/p><\/div>\n<p><strong>Erina is our Chick Sergeant at <a href=\"http:\/\/www.fitchicks.ca\/locations\">the Toronto King &amp; Bathurst bootcamp location<\/a> and she has been kicking chicks butt since April 2012.<\/strong> Even as a busy mama chick of a wee rooster, her fierce passion, enthusiasm, drive and commitment to spreading the healthy love never waivers \u2013 in class or out!   <strong>We love her, her chicks love her<\/strong> (check out <a title=\"Quitting smoking, getting buff &amp; being fierce in your 40\u2032s:  Isabella\u2019s fitness &amp; health changing journey\" href=\"http:\/\/www.fitchicks.ca\/blog\/2013\/04\/4946\/\">our April 2013 Chick of the Month Isabella&#8217;s awesome story<\/a> of sweating up a storm with Erina!) and you will love her too!<\/p>\n<p><strong>We are so proud of her dedication, passion and hard work she puts into her chicks and her camp each &amp; everyda<\/strong>y and wanted to take a moment to give her a huge shout and celebrate her hard work.  We could tell you but thought it would be more fun for Erina to tell you herself:)<\/p>\n<div id=\"attachment_4971\" style=\"width: 650px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/www.fitchicks.ca\/blog\/wp-content\/uploads\/2013\/04\/erina.jpeg\"><img aria-describedby=\"caption-attachment-4971\" loading=\"lazy\" class=\"size-large wp-image-4971\" title=\"erina\" src=\"http:\/\/www.fitchicks.ca\/blog\/wp-content\/uploads\/2013\/04\/erina-1024x768.jpg\" alt=\"\" width=\"640\" height=\"480\" \/><\/a><p id=\"caption-attachment-4971\" class=\"wp-caption-text\">A true Canadian chick rocking the hill!<\/p><\/div>\n<p><strong>So here is Erina to share a few things about her and how she loves \u201cLivin la vida FIT CHICK\u201c&#8230;take it away chick!<\/strong><\/p>\n<h3><strong>Livin la Vida FIT CHICK is based on adding 4 healthy  principles to your life. Principle 1 is Fitness \u2013\u00a0 To move everyday! Do  you have any tools or gadgets that help you make the conscious choice to  be active?<\/strong><\/h3>\n<p><a href=\"https:\/\/itunes.apple.com\/ca\/app\/songza\/id453111583?mt=8\">My favorite App right now is Songza<\/a>. You just input your activity or  mood and you have an instant workout playlist! Its great for running:) I  also have all my gym and yoga classes apps so I can easily access class  schedules so I can plan the night before what classes or bootcamps I  can fit into my schedule, so I can get my own workout in!<\/p>\n<div>\n<h3><strong>Principle 2\u00a0 of Livin la Vida FIT CHICK focuses on  Nutrition:\u00a0 Eat Real, Whole Foods made with LOVE.\u00a0 Do you have a fav  recipe or post snack that you make with love?<\/strong><\/h3>\n<\/div>\n<p>I always send my new chicks a list of great pre and <span class=\"il\">post<\/span> workout information and snack ideas. \u00a0I would love to share it with you:<\/p>\n<ul>\n<li><strong>Pre-Workout  at least an hour before<\/strong>: \u00a0Snack made of mostly vegetable based  carbohydrates with a bit of protein: Carbs are the muscle\u2019s primary  energy source which is why they should make the base of your pre-workout  snack. But having some protein with your snack can be beneficial, as it  will give you more sustained energy and also has the advantage of  supplying the body with an early boost of amino acids you&#8217;ll need to  begin repairing and rebuilding muscles, upon the end of your training.<strong> <\/strong><\/li>\n<li><strong>For  a high intensity workout, if you have less than 30 minutes before your  session<\/strong> or if you have a sensitive stomach, you may want to stick to a  snack made almost entirely of easy-to-digest carbs, like a banana.<\/li>\n<\/ul>\n<p><strong>You  need to learn what works for you.<\/strong> Had a good or bad training day? <strong>Take  note of what you ate and you may eventually notice which foods work, or  don\u2019t work for you<\/strong>.\u00a0 Here are some good places to start:<\/p>\n<ul>\n<li><span style=\"line-height: 1.5em;\">Banana + peanut butter<\/span><\/li>\n<li> <span style=\"line-height: 1.5em;\">Oatmeal + sliced almonds<\/span><\/li>\n<li> <span style=\"line-height: 1.5em;\">Sprouted grain English muffin or toast + almond butter<\/span><\/li>\n<li> <span style=\"line-height: 1.5em;\">Whole-grain crackers + hard boiled egg<\/span><\/li>\n<li> <span style=\"line-height: 1.5em;\">Fruit and nut bar or granola bar<\/span><\/li>\n<li> <span style=\"line-height: 1.5em;\">Fruit salad + chia seeds<\/span><\/li>\n<li> <span style=\"line-height: 1.5em;\">Dried apricots + almonds<\/span><\/li>\n<li> <span style=\"line-height: 1.5em;\">Wrap: Tortilla + hummus + cucumber &amp; tomato<\/span><\/li>\n<li> <span style=\"line-height: 1.5em;\">Piece of fruit + Greek yogurt<\/span><\/li>\n<li> <span style=\"line-height: 1.5em;\">Small quinoa salad<\/span><\/li>\n<li> <span style=\"line-height: 1.5em;\">Small baked sweet-potato topped with greek yogurt<\/span><\/li>\n<li> <span style=\"line-height: 1.5em;\">Date &amp; almond smoothie: 1\/2 banana + 2 dates+ almond milk +2 tsp. almond butter<\/span><\/li>\n<\/ul>\n<p><strong>Again, there is no one-size-fits-all pre-workout fuel. So dedicate yourself to finding\u00a0<strong style=\"margin: 0px; padding: 0px; border: 0px; outline: 0px; vertical-align: baseline; background-color: transparent;\">your<\/strong> formula.<\/strong> Then just stick to it get the most out of your workout:) I also make an awesome &#8220;almost&#8221; guilt free chocolate bar <em><strong>(check out below for the full recipe)<\/strong><\/em><\/p>\n<p><em><strong><\/p>\n<div id=\"attachment_4985\" style=\"width: 650px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/www.fitchicks.ca\/blog\/wp-content\/uploads\/2013\/05\/paleo1.jpg\"><img aria-describedby=\"caption-attachment-4985\" loading=\"lazy\" class=\"size-large wp-image-4985\" title=\"paleo\" src=\"http:\/\/www.fitchicks.ca\/blog\/wp-content\/uploads\/2013\/05\/paleo1-1024x768.jpg\" alt=\"\" width=\"640\" height=\"480\" srcset=\"http:\/\/www.fitchicks.ca\/blog\/wp-content\/uploads\/2013\/05\/paleo1-300x225.jpg 300w, http:\/\/www.fitchicks.ca\/blog\/wp-content\/uploads\/2013\/05\/paleo1-1024x768.jpg 1024w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/a><p id=\"caption-attachment-4985\" class=\"wp-caption-text\">Yummy, sweet, healhty goodness!<\/p><\/div>\n<p><\/strong><\/em><\/p>\n<p>&nbsp;<\/p>\n<div style=\"font-size: 14px; font-family: 'Trebuchet MS',Arial,Verdana,Helvetica,sans-serif;\">\n<h3><strong>Now for Principle 3, Wellness: Give yourself love!\u00a0 Not only  are you a FAB chick Sergeant for FC, you are also a wife, a working  chick, a busy mom. How do you make sure to have \u201cErina\u201d time each day?<\/strong><\/h3>\n<\/div>\n<p><strong>I teach and personal train full time<\/strong> so I usually work early  mornings and afternoon\/evenings so luckily I have time to make it home  for breakfast with my family and walk my son to school. \u00a0After, \u00a0<strong>&#8220;me  time&#8221; is going for a workout then having a quiet lunch by myself at  home:) <\/strong>Then it&#8217;s back to work again until at least 8:30pm&#8230;.it&#8217;s a <span style=\"text-decoration: underline;\">very<\/span> long day but I love it!<\/p>\n<p style=\"font-size: 14px; font-family: 'Trebuchet MS',Arial,Verdana,Helvetica,sans-serif;\">&nbsp;<\/p>\n<div style=\"font-size: 14px; font-family: 'Trebuchet MS',Arial,Verdana,Helvetica,sans-serif;\">\n<h3><strong>Principle 4 is all about Paying it forward.\u00a0 Do you have a  tips on how you incorporate spreading the healthy love &amp; habits to  your kids?<\/strong><\/h3>\n<\/div>\n<p><strong>Go on &#8220;active&#8221; vacations. <\/strong> Now that my son Aiden is older we go on ski  vacations every winter and our next trip is hiking and rafting in the  Grand Canyon. \u00a0<strong>This way we spend time together and teach him new ways to  be active<\/strong>. \u00a0Aiden also does &#8220;parkour&#8221; with my husband during the week  and rides his bike with me when I go running.<\/p>\n<p>&nbsp;<\/p>\n<div id=\"attachment_4973\" style=\"width: 650px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/www.fitchicks.ca\/blog\/wp-content\/uploads\/2013\/04\/erinason.jpeg\"><img aria-describedby=\"caption-attachment-4973\" loading=\"lazy\" class=\"size-large wp-image-4973\" title=\"erinason\" src=\"http:\/\/www.fitchicks.ca\/blog\/wp-content\/uploads\/2013\/04\/erinason-768x1024.jpg\" alt=\"\" width=\"640\" height=\"853\" \/><\/a><p id=\"caption-attachment-4973\" class=\"wp-caption-text\">Wee rooster Aiden - so cute!!<\/p><\/div>\n<div style=\"font-size: 14px; font-family: 'Trebuchet MS',Arial,Verdana,Helvetica,sans-serif;\">\n<h3>You are always such an inspiration! What motivates YOU to keep positive &amp; healthy?<\/h3>\n<\/div>\n<p><strong>I love motivating others to work harder than they think they can.<\/strong> I  see a lot of new Chicks that are nervous to start working out and I feel  the best part of my job is making them feel comfortable, confident and  part of a team.<\/p>\n<p>If you wanna sweat up a storm with Erina, <a href=\"http:\/\/www.fitchicks.ca\">our next session starts on May 6th so sign up now<\/a>\u2026she will give you some great tough love, we promise <img class=\"wp-smiley\" src=\"http:\/\/www.fitchicks.ca\/blog\/wp-includes\/images\/smilies\/icon_smile.gif\" alt=\":)\" \/><\/p>\n<p>FIT CHICKS xo<\/p>\n<h3>Erina&#8217;s &#8220;Chick Approved&#8221; Paleo Coconut Chocolate Bars<\/h3>\n<h3>Ingredients<\/h3>\n<p>4 Tbsp. Organic Coconut Oil<br \/>\n1\/4 C. Unsweetened Cocoa powder<br \/>\n1\/2 C. Ground Nuts (Walnuts, Pecans or Almonds)<br \/>\n3\/4 C.  Shredded Coconut (make sure is unsweetened!)<br \/>\n1 Tbsp. Raw Honey or to taste<\/p>\n<h3>DIRECTIONS<\/h3>\n<p>In saucepan melt together raw honey and coconut oil.<\/p>\n<p>Mix all the dry ingredients together, blend in\u00a0<strong><span style=\"text-decoration: underline;\">melted<\/span><\/strong> coconut oil and raw honey and combine until mixed well.<\/p>\n<p>Press into a cold 9&#215;9 baking pan and chill for 30 minutes before cutting into 12 pieces.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Hey Chicks, We wanted to take this time to celebrate an awesome and valuable member of the FIT CHICKS family who has just reached a kick butt milestone\u20261 year of teaching bootcamp with us and [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[1],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Celebrating Erina: Our fit, fierce Toronto Chick Sergeant! 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