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Keep your Metabolism Stoked with these tips from Texas Fit Chicks

Many of our clients (and me!) are between 30-50...those wonderful years where our metabolism s.l.o.w.s. down. Especially after the age of 35 - then, from what I hear, 40 is also another awesome milestone for the metabolism. There are steps we can take to rev it up and work against the clock! Here are smart tips on keeping it stoked....

Tips On How to Increase Metabolism:

Eat (a good) breakfast. Every. Single. Day. If you don't, your body goes into starvation mode. The heartier the better! Fill up on lean protein and complex carbs to get your day going and rev up the fire burning furnace (aka metabolism). Here's a great example of a power breakfast that will keep you stoked:
Egg White omelet made from one egg and two egg whites: half cup of mixed peppers and onions, plus a half cup of cooked steel-cut oats topped with 2T of flaxseed oil.

Include Protein each time you eat. Aim for about 30 grams of protein—the equivalent of about one cup of low-fat cottage cheese or a four-ounce boneless chicken breast—at each meal. Critical for maintaining lean muscle mass, and we all know that muscle burns more calories than fat, so we all WANT lean muscle!

Enjoy the magic of GREEN tea daily. The brew contains a plant compound called ECGC, which promotes fat burning. In one study, people who consumed the equivalent of three to five cups a day for 12 weeks decreased their body weight by 4.6 percent. Perfect for a mid-afternoon treat with a handful of raw almonds. Also great after dinner with a little melatonin for a good nights' sleep (be sure to use decaf in the evening)! For best effect, let your tea steep for 3 minutes before drinking.

Make it HOT - Capsaicin, the compound that gives chili peppers their mouth-searing quality, can also fire up your metabolism. Eating about one tablespoon of chopped red or green chilies boosts your body's production of heat and the activity of your sympathetic nervous system (responsible for our fight-or-flight response), according to a study published in the Journal of Nutritional Science and Vitaminology. The result: a temporary metabolism spike of about 23 percent.

Don't leave out your multi-vitamin - It's critical for everything to be in sync for your body to be at its best. Super important for us women to get the nutrients we need daily to stay healthy. Low levels of certain vitamins can lead to slower metabolism.

Make the workout count - Nothing gets the metabolism revved like interval training. At Texas Fit Chicks Bootcamp, all of our workouts are created with this in mind. Our chicks enjoy amazing results since our workouts are geared specifically for women.

Don't be scared to lift - So often we hear women say that they don't want to 'bulk' up, so they're scared to lift weights. Lifting is critical to weight loss! You've got to build lean muscle mass to change your body. Lifting also revs up your metabolism and burns calories long after the workout is over!

Eating small meals every 2-3 waking hours will increase your metabolism and reduce fat storage. Make sure that these are healthy meals containing balanced amounts of protein, carbohydrates and fat. This meal plan is created with YOUR metabolism in mind! Stick to the guidelines and turn your body into a fat burning furnace!

Don’t Eat 3 hours before Bed. It has been proven that not eating three hours before bed reduces fat storage throughout the night.

The average Venti sized Frappuccino weighs in at 530 calories. This staggering number equals 2.5 bagels or one third of the recommended daily calories for an average woman. Beverages such as this contain high amounts of sugar should be consumed rarely since the extra calories they contain are readily stored as fat. (Think one a WEEK if you need to indulge).

During your workouts do exercise that incorporate compound movements rather than simple ones. This will not only help in burning more calories, but will also tone more muscle at once! A few good compound movement exercises include: squats, clean and press, dead lifts, bent over rows, and lunges. The workouts in this plan will help you get the most burn in the least amount of time. At Texas Fit Chicks, we make sure that our innovative (and FUN) workouts include both cardio and strength in the perfect balance for women. 

Ditch Soda. Millions of people drink an average of 2 regular soft drinks a day, which is a total of 300 calories. When you add these extra 300 calories up over a year, they result in over 30lbs of weight gain! Say no to soft drinks, and say goodbye to your unwanted pounds!

Fat free foods, when eaten in excess, will still be stored as fat! Fat free cookies and crackers are made up of a whole lot of SUGAR!

Set fitness goals for yourself, write them down and post them where you will see them every day. Your goal may be to lose 5 pounds, to lose 5 inches off your waist. Make sure that you are very specific with your goals, vague goals will get you nowhere. Our trainers will help guide you to your goals and keep you accountable to your fitness program!

Pump some iron! Did you know that 1 lb of muscle burns 30-50 calories per day, while 1 lb of fat only burns about 9 calories per day? The more muscle your body contains the more calories you burn each day. Resistance training has been called the fountain of youth – and it really is! Don’t be scared to lift girls J Lean muscle mass is what we all WANT!

Eat a small meal and wait 20 minutes before deciding if you need more food. This will give your stomach and brain time to communicate. If you have eaten enough food, your brain will alert your body and you will find that you don't desire anything more. If you are still hungry after this period, eat a small amount more and wait another 20 minutes.

Drink a large glass of water before every meal. It may seem like a chore, but drinking a large glass of water before eating is a great way to partially fill you up and prevent you from overeating.

Eating right when you wake up is vital to breaking the fast your body goes into every night. 2- 3 hours after you eat your body shuts down your metabolism and acts as if it needs to store food. In order to communicate with your body that it is healthy, well fed, and not in need of extra fat storage you need to start your day off with a small meal and continue to eat small meals every 2-3 hours.

Eat complex carbohydrates instead of simple sugars for a leaner body. Your body is in constant need of carbohydrates to be converted into glucose and used as fuel. When your body has extra glucose it will be stored as fat for later use. Complex carbohydrates, such as whole grains, legumes, and vegetables, take longer to break down into glucose, and will therefore be less likely to be stored as fat than simple carbohydrates such as table sugar, or fruit sugar.

Make sure that you are exercising in your "Fat Burning Zone" during cardiovascular workouts by checking to see if you can hold conversation without breathlessness. Your body needs oxygen to aide in fat burn, so make sure that you are breathing deeply.

Water is needed for every function of your body, including the burning of fat. Try drinking a big glass of water in the morning, before meals, while exercising, and before bed. Drink up – it’s good for you!

Let's head into middle age and OWN IT - I'm more fit now at 39 than I was at 19. Check this out....

20 years apart. Yes, Age is JUST a number :)

Stay healthy chicks!

~Melody CPT Founder Texas Fit Chicks Boot Camp

Serving chicks in Dallas,Houston,Spring,College Station, Temple coming soon to Waco

15 Step Plan to KICK-START your Fitness Goals by Texas Fit Chicks

15 Step Plan to Kick-Start your Fitness Goals

If you're sick and tired of being sick and tired, and you're ready to commit to create a new HEALTHY lifestyle and don't just want a quick fix then continue reading this article. These tips will set you up to create the NEW YOU that it's time to see. Everyone has an inner FIT CHICK that's just waiting to emerge. I want to help you find her!!

 I want you to make a commitment to yourself. Write it down. List your top 3 Fitness Goals and exactly what you are going to do for the week to get you closer to them. I want you to celebrate the small victories because that's what gets you to the ultimate goal! No more saying 'I only lost 1 pounds' - do you know what 1 pound of fat looks like?? If not...here you go:

see...that IS a lot! You didn't put it on in a day - and it won't come off in a day....but stick with it and it WILL HAPPEN when you're fully ready to commit. Are you IN? Ok great - keep reading for 15 steps to a healthier YOU!

•     Create a FIT CHICK PANTRY!. This is going to be critical. You've got to throw out the junk - or share with a neighbor that's not ready to reach their goals. This includes the fridge. If it's not in the house - you won't eat it! If something has more than 11g of sugar in one serving there's one place that it belongs...in the trash can!
•            When getting ready to make the trip to the grocery store, be sure to go when you just got done with a killer workout; NOT when you are hungry! Shop the perimeters of the grocery store (and not in the aisles) where the “whole” and most nutritious foods can be found. My willpower starts in the grocery store. If I don't bring it in my house, I don't eat it. And yes, I have kids! They have to learn to enjoy fruit as a snack, and other various healthy things....fruit snacks don't come in the door! Yes, they're easy, but have no nutritional value, sugar and a bunch of other crap I don't want them to have.
•      When at the grocery store, buy organic whenever possible. Specifically look for organic free range poultry, meat, and eggs. If you are unable to buy organic, at least try to purchase antibiotic and hormone-free products.
•       Buy organic fruits and vegetables when possible.  This is most important for fruits and veggies exposed to pesticides and sprays right on the surface like apples, peaches, grapes, strawberries, etc…here's a great visual on which are best for organic: 

•        Breads/Grains – White and even whole wheat bread can stop you from reaching your goals. You want to choose sprouted whole grain or 100% whole grain products.  Some whole wheat breads can turn to sugar just like the white flour. Choose brands like Ezekiel, Food for Life, and Manna bread. You can use them for your meatloaf or meatballs just like normal breads. If you need gluten-free, choose rice and spelt breads also made by the previous companies.
•      No Artificial Sweeteners: Stevia or raw honey is best. Change
•         No food within 3 hours of going to bed if possible - cut your carbs off at 2pm to give you time to burn it off. If you take night boot camp - a protein shake is great for the evening.
•     Get a minimum of 7-hours sleep per night. This is when your muscles rebuild. Muy Importante chicks.
•      If you get cravings, try drinking a glass of water. You might be dehydrated. Wait 20 minutes and see if you are still hungry or craving food. You can try to chew a piece of gum to curb your cravings as well.  Find out if it is dehydration first. 
•      Treat/Cheat meals are designed to help you continue to stay sane and increase your leptin levels. Don’t go crazy and over-stuff yourself. Enjoy, but don’t overdo it. Just like muscle confusion, you have to have calorie confusion. Limit the cheat to one meal a week (I like Saturdays) and do it for lunch, so you've got a chance to burn it off before bed
•       Plan and prepare your meals ahead of time. Yes, it takes time. Yes, it takes planning. Yes, everything in life worth having doesn't come easy....
  
  
  
•      Use a scale and measuring cups for portion control until you are able to eyeball portions VERY well! We always under-estimate. If something calls for 1T of almond butter, it's easy to pack on some serious calories with that healthy treat. Make sure to measure.
•      Water!!!!! You need to drink ½ your body weight in ounces EVERY day! If you work out on any given day, add an additional 8oz or don’t count that water consume during the workout toward your required amount for that day.
•      Eat every 3-4 hours to keep blood sugar levels happy. Don't think 'well I'm not hungry so I won't eat lunch' - what happens next? You over-indulge because you're starving the next time you sit down to eat. 
•       Eat cruciferous vegetables as much as possible – every day if you can. They include: broccoli, cauliflower, Brussels sprouts, and cabbage. Consider them FREE calories!

90% of the time you eat healthy and 10% choose what you like. This is not a diet or a quick fix; it’s a healthy lifestyle.

The difference between the body that you have today and the body that you wish you had is made up of simple daily decisions!


I love this quote: You CAN'T OUT-RUN your fork :) So true!! Working out is awesome and will give you cardio benefits, strong bones and so much more...but if it's weight loss you're after, you've got to get the hardest part down...the eating. If you would like free tips on eating well delivered to your inbox, opt in below with your name and email (don't worry, we never spam or share) and be on the look-out for more healthy tips!  
~ Melody, CPT Owner Texas Fit Chicks Boot Camp

Not reaching your goals? This may be the culprit.

Sweet and Toxic: Sugar

Sugar is so sweet, yet so bad for you! In todays grocery stores it's really hard to distinguish what has it and what doesn't. Hopefully after reading this article, you will become more aware of what role it can play in your health. Sugar in all its shapes and forms from refined sugar to high fructose corn syrup is bad for you! Sugar plays a large role in contributing to diseases including type II diabetes, obesity, cardiovascular disease, high blood pressure and even cancer.

Intake of sugar has long been a problem for Americans. In fact, in the 1970s sugar was considered to be the source of an American public health crisis. Since the days of this health crisis, sugar intake has significantly declined. However, the diets of many Americans are now filled with processed foods, which are often packed with artificial sweeteners and high fructose corn syrup. Whether you sweeten foods and drinks with sugar or artificial sweeteners, the result is the same: they are both bad for you.

Researchers indicate that 16 percent of daily total caloric intake comes from added sugar. This sugar may some from sports drinks, sodas, cakes, cookies, ice creams and candies. While these foods may taste great, they provide very little nutritional value.

This doesn’t mean you need to eliminate all sugar from your diet. Some experts argue that it is not necessarily the sugar itself that causes health problems, but the large doses of sugar Americans consume on a daily basis. 

As of 2012, the American Heart Association intakes that women can consume up to 100 calories of day in sugar and men can consume about to 150 calories per day in sugar. Just like most foods, moderation is key!

Easy Ways to Cut the Sugar:

Whether you are a soda-addict or just can’t live without your daily cup of coffee, sugar can be dangerous to your health. Excessive sugar intake can lead to obesity as well as a host of obesity-related health ailments.

Here are some quick and relatively easy ways to reduce your sugar intake:

·    Skip the soda. Instead of reaching for a sugary beverage, stay hydrated with some water or an unsweetened iced tea. For a splash of flavor, slice up some fresh fruit to add to your drinks. I'm  If you aren’t quite ready to ditch the soda completely, start by replacing one can or glass of soda a day with water. Eventually, you’ll be able to give up this unhealthy beverage all together!

   Re-Define dessert. Instead of reaching for cookies or cake after dinner, think of healthier alternatives. Reach for fresh or frozen fruits.

·         Moderation, moderation, moderation. Remember, moderation is key. If you cannot completely give up sweets, enjoy them in smaller portions. Opt for a small dish of ice cream, one cookie or a small piece of chocolate in order to satisfy your sweet tooth. Plain greek yogurt with frozen blueberries and a little stevia is my personal favorite! :)

    Learn your nutrition label lingo. For the most part, we all know and understand what types of beverages, foods and goodies contain sugar. It is a given that dairy products, bakery items, condiments, yogurt, dressings and more contain sugar. If you see any of the following terms on a nutrition label, know that sugar is added: high fructose corn syrup, white sugar, brown sugar, corn syrup, corn syrup solids, raw sugar, malt syrup, maple syrup, pancake syrup, fructose sweetener, liquid fructose, honey, molasses, anhydrous dextrose and crystal dextrose.

Sucrose: Sucrose is table sugar. With 16 calories per teaspoon, sucrose is natural found in fruit, added to bakery items, jams, marinades and salad dressing. Sucrose can offer you energy but had no nutritional value.

Acesulfame Potassium (Sunett, Sweet One): Acesulfame Potassium contains zero calories and can often be found in soda, gelatins, gum and frozen desserts. This artificial sweetener, that contains no nutritional valie, was the first artificial sweetener to be approved by the Food and Drug Administration. Approved in 1988, Acesulfame Potassium has a clean track record. Although, some studies have linked this substance to cancer in animals. However, it is important to remember than animal studies do not always translate to humans.

Agave nectar: Agave nectar is often found in teas, yogurts and cereals. It contains 20 calories per teaspoon.  The nectar is a product of the agave cactus. It has a similar taste and texture to that of honey. Studies show that agave nectar contains more fructose than table sugar. As a result, it is less likely to cause a spike in blood sugar. However, this substance is more likely to reduce your metabolism and insulin sensitivity.

Aspartame (Equal or NutraSweet): This artificial sweetener is found in gums, drinks, yogurts and even cough drops. Aspartame contains zero calories. This sweetener is one of the most studied and perhaps the most controversial. It has been blamed for everything from weight gain to being a cancer causer.

High Fructose Corn Syrup: This sweetener contains 17 calories per teaspoon and is often found in soda, cereals and desserts. This popular sweetener contains the sugars from fructose and glucose, which are processed from corn syrup. This product is cheaper than sucrose and has a longer shelf-life. Studies indicate high fructose corn syrup is more likely to lead to obesity than sucrose. As a result, it’s best to limit your consumption. 

Stevia is a South American herb used as a natural sweetener for centuries. The leaves of the Stevia rebaudiana plant have a refreshing taste, zeroglycemic index, zero calories and zero carbs. It is 25-30 times sweeter than sugar, and far more healthy! This is what I use to sweeten my coffee/tea, etc. You can also bake with it. Most stores carry it and you can purchase in liquid or powder form.

Knowledge is power! Cut out the sugar in your diet and watch the pounds come off. It may be what's holding you back from reaching your fitness goals.

For more free Trainer Tips, "like" us at www.facebook.com/texasfitchicks

Texas Fit Chicks Program offers training for chicks in Dallas.College Station. Houston. Spring and Temple Texas.

3 Possible Reasons You Are Not Losing Weight from Texas Fit Chicks

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It's no secret that America has a serious health crisis going on right now, in the form of obesity. I read an article the other day with research that shows obesity has caused more health related issues than smoking. We are digging our own graves with our forks. Nothing brought this to light more than my recent visit to a hospital. I have had two family members hospitalized in the past month for illness, and in both cities I was in, I saw the same thing.

The wheelchairs are no longer a standard sized chair. They are super-sized to accommodate our growing waistlines. More than most people being treated were obese, and In 2010, Millennium Research Group estimated that U.S. hospitals will spend more than $1.2 billion by the end of 2011 on supplies to accommodate bigger clientele. I think a proactive approach versus a reactive approach is a better way to go. 

You would think that of all places they would serve/recommend healthy options but when you head down to the cafeteria, you walked into the smell of onion rings in the fryer and burgers on the grill. There was a sign on top of the counter with a picture of fries and the phrase "Fries go with everything". Sort of reminds me of the school that won't allow you to send in cupcakes with sprinkles for your childs birthday, but will offer them a rice-krispy treat daily in the lunch line. Makes no sense.

I wanted to put together 3 reasons that you might not be losing weight - in case you're working out and not seeing the results you were hoping for.

1) Sneaky Sugar - Added sugars can be found in everything from soda to salad dressing and even in otherwise healthy foods like yogurt. They hide in things you'd never expect them to be in. This includes: Energy Bars, Peanut Butter, Ketchup, and Salad Dressings. How much is too much in a day? Limit added sugar to 100 calories (25 grams) per day, equivalent to 6 teaspoons of sugar. If a serving size has more than 11g of sugar, I'm not going to eat it. Soda drinker? Let’s say you drink two – 20 oz. bottles of regular soda each day and each 20 oz. bottle of soda contains 16-18 teaspoons of sugar. At the end of one week, that’s 224-252 teaspoons of sugar! Cutting this out will have a dramatic impact on weight loss.

2) Stress+Not Enough Sleep - These two things cause the body to produce cortisol, the fight-or-flight hormone that worsens insulin resistance, and causes us to store fat! It's easy to just say - have less stress in your life...but try and find a healthy way to ease your stress. Best way I've found is exercise! It releases endorphins and is a HUGE stress reliever! If you're trying to lose weight, sleep is also critical. You need to get 7-8 hrs a night. Chronic levels of sleep deprivation cause the release of cortisol, that fat-storing friend. The biggest spike in (fat-burning, anabolic) growth hormone plasma levels occurs in deep sleep. 

3) Drinking Too Much - Most drinks contain lots of empty calories that can add up quickly. Because your body can't store alcohol and must metabolize it right away, other metabolic processes suffer. Your body won't metabolize sugars and fats as efficiently during the metabolism of alcohol, and drinking heavily can cause your metabolism to slow.Another side effect is not caring what you eat after you've had a few, so you're more likely to stray from your clean eating regimen. Give it up for a week and see if it's impacting your weight loss goals.

~ Melody Chandler
www.TexasFitChicks.com
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Texas Fit Chicks 6 wk Slim Down Challenge...coming soon!

Are you ready for swimsuit shopping? If not, you will not want to miss our 6 week Summer Slim-Down challenge! Our experts have put together 6 weeks of Meal Planning DONE for you! Print-and-Go Grocery Lists, At home (killer) workouts and more! 

If you aren't quite ready for the beach ~ don't miss out on this offer. Re-Pin the Image above and follow instructions to WIN the challenge for free! (Don't worry - if you've already purchased and you win, you will be refunded!)

Breakfast Burrito Recipe from our 6 Week Slim-Down Challenge

Here's a sneak peek from the menu of our 6 Week Fit Chick Summer-Slim Down Challenge coming soon!

www.FitChickSummerChallenge.com

Southwest Breakfast Burrito

2 Tbsp cooked black beans 2 Tbsp diced tomatoes 2 teaspoons chopped fresh cilantro 6 Tbsp Egg Beaters, or 2 egg whites 1 whole wheat flour totilla 1 Tbsp cup reduced-fat shredded Cheddar cheese

Combine beans, tomatoes and cilantro in small bowl; set aside.           Spray medium nonstick skillet with cooking spray; heat over medium heat. Add Egg Beaters or eggwhites. Cook without stirring until edges and bottom begin to set. Lift cooked portion and gently turn to scramble. Continue cooking until set.        Wrap tortillas between two damp paper towels. Heat tortillas in microwave on HIGH about 30 seconds or until just heated through and pliable.          Spoon cooked eggs evenly down center of each tortilla. Top with of bean mixture and cheese. Fold in opposite sides of each tortilla; roll-up burrito-style. Texas Fit Chicks 6 Week-Summer Slim Down starts April 22!