Tuesday, August 15, 2017

FREE SATURDAY WONDER WOMAN CAMPS!!!



We are excited that so many of our camps have come together to host FREE SATURDAY WONDER WOMAN CAMPS on Saturday, August 26th!!! 


- Current and new chicks are invited to attend
- Bring a friend and join in because 
Fit Chicks Are Wonder Women!!
- Each Saturday camp will be hosting a 
Fit Chick tank GIVEAWAY
- See the list of participating camps below & 
email the trainer with any questions you have!



Tuesday, July 25, 2017

Tumeric WATER





Workin' on staying hydrated but also find that your muscles are a bit sore from our calorie-torching workouts?  Try drinking water with turmeric!  This is a go-to when you've got muscle soreness and/or a headache - turmeric has many great health benefits, including being a fantastic anti-inflammatory!  

Give this recipe a try:


Lemon Turmeric Water

Pour a BIG glass of water (18-20 oz)

Squeeze in the juice of half of a lemon

Stir in 1/4 teaspoon of turmeric

Add a dash of cayenne if you want to kick it up a bit

Add ice and enjoy!
Goodbye soreness and hellooooo hydration!



1. Turmeric is a natural anti-inflammatory and has been proven to reduce pain symptoms and help chronic pain sufferers with arthritis and rheumatoid arthritis.
2. Turmeric has long been recognized for it’s healing powers by physicians and healers in the holistic community, however western medical professionals are only just starting to learn about turmerics benefits.
3. If you suffer from acne, turmeric is not only helpful taken internally but you can also use it externally by making a turmeric paste!
4. Turmeric root can be juiced and used as a pain reliever. Only a small amount is needed to do the trick.
5. Even chronic sufferers of arthritis and rheumatoid arthritis can experience relief by using turmeric on a frequent basis. Use it raw for best results by sprinkling it on salads and raw dishes as well as mixing it into fresh vegetable juices & coconut water.
6. Clean cuts and wounds with turmeric, it’s a natural anti-septic and anti-bacterial.
7. Turmeric has high amounts of anti-oxidants that fight cancer causing free radicals, keeping your immune system strong. If you have a cold or flu, turmeric is one of the best things you can do to speed up recovery.
8. Even chronic skin conditions like psoriasis can be helped with turmeric. for a healthy skin regimen, make a turmeric cocktail every day for 2 weeks accompanied by fresh raw foods, juices and green smoothies.
9. Using turmeric in your daily or weekly regimen will help you recover from yoga and workouts faster by reducing inflammation and easing sore muscles.
10. Turmeric also contains good amounts of iron and other minerals so use it as a blood builder.
Disclaimer: Don’t use turmeric in excess, less is more. It’s also important to check with your practitioner if you have a liver condition as turmeric can be hard on your liver in some cases.

Only A Few More Days - FOR 2 WEEKS FREE!!!!




You've got a few days left to take advantage of this awesome promotion!! Grab a friend & share the Fit Chick love. We want you to join us at one of our many locations across Texas & Oklahoma. Texas Fit Chicks and Oklahoma Fit Chicks. 
Show this pic to a trainer near you. 
Need help finding a trainer near you? Email us!! Offer ends July 31st.

Tuesday, June 27, 2017

Fit Chick Transformation: Cross Roads Fit Chicks



"I can remember sitting on the couch with my two year old and newborn and feeling defeated. Not only was I a new mom and a mom to two under two, I was overweight. I was unhealthy, I had no energy, I had no drive to get up and take care of these two precious souls. As I looked at them and longed to give them more, I decided then and there that this was it. I was going to be better, healthier, stronger. They deserved a mom that was full of energy, playful, and most importantly one that was a role model for a healthy lifestyle. 

I began eating healthy and going on daily walks. It wasn't easy at first. I was out of shape and slow. Despite everything in my mind telling me to quit, I didn't. Not this time. In 3 months I had dropped 30 pounds. I was feeling better by the day. I wanted to start incorporating more strenuous exercise, but I wasn't sure how. I had never been to a gym, I didn't know how to use any of the equipment, I didn't feel "fit" like the other people there. One day scrolling through Facebook I saw a post about Fit Chicks. It was a video of a portion of their workout. All women, women of all fitness levels, fun music, an energetic instructor, and modifications for all exercises. I immediately messaged the trainer and asked to try a class. 

After my first trial class with Fit Chicks I joined the same day. The energy, support, and compassion that I felt from this group of ladies was just what I was looking for! 

I'm coming up on my one year anniversary with Fit Chicks and I honestly can't imagine my life without it. While, I have lost a total of 90 pounds since beginning my fitness journey I have gained so much more-- confidence, energy, self-love, and strength. My favorite part of Fit Chicks is the sisterhood. I wake up every morning looking forward to seeing my friends, to sweating together, laughing, and starting my day on the right foot. I know that they are counting on me to show up, so even on the mornings I'd rather stay in bed, I show up and not once have I regretted it! Texas Fit Chicks has not only helped me become the healthiest version of myself, it has also made me a better wife and mother. It really is true what they say, "you can't pour from an empty cup." I'm so glad I found Fit Chicks, it literally saved my life. "

Cross Roads/380 Cooridor Texas Fit Chicks 
5 AM - M/TU/TH
For more information contact: marissa@texasfitchicks.com



Thursday, June 22, 2017

7 Steps to lose weight + How to speed up your metabolism




We've put together 7 simple steps to lose weight, plus details on how to speed up your metabolism. 

  • When starting a weight loss journey, especially a significant one, clients that set multiple small goals instead of focusing on the main goal are much more successful.  It is much more daunting to think about losing 50 pounds in 6 months than it is to focus on losing 10 pounds in one month. By choosing the smaller goal, in 6 months you will have lost 60 pounds instead of 50.
  • Reducing your stress level is essential when on a weight loss or fitness plan. Depression can cause you to eat more, eat unhealthy foods and reduce exercise. When you are stressed out it is hard to find motivation to exercise, so reducing stress can lead to being more active.
  • Increasing the taste and zest in your food can help you feel full and make dieting a great deal more pleasurable. By choosing spicy food and other flavor-packed cuisines, you entertain your taste buds and add to the overall level of satisfaction you take in eating. Meals no longer have to be bland, self-denying experiences.
  • As soon as you start to see some progress with your weight loss goals, reward yourself with a little shopping trip. You don't have to spend a lot of money. Just buying a new pair of pants or a new shirt will go a long way toward motivating you to continue. Soon you will see even more changes!
  • To help achieve more noticeable weight loss, watch the amount of sodium that you eat each day. Eating too much sodium can cause you to retain water which will lead to pounds on the scale. If you do not see your weight go down, you may become discouraged and give up your diet. Knowing that muscle weighs more than fat is important because the scale isn’t always the best indicator of improved fitness. Always go by how my clothes fit versus the number.

  • You should always try to find diets and eating plans that emphasize long term lifestyle change. Using methods of weight loss that have you losing weight much too quickly will only lead to you gaining back all of the weight you lost just as fast as you lost it. This becomes a vicious cycle for too many women. Are you one that's tried every diet?
  • Weight loss is all about consistency. Don't wake up one morning, think you are going to go to the gym or start boot camp one day, and be skinny the next day. Weight loss is about waking up every morning with the motivation and determination to keep on going, to keep changing your unhealthy habits into healthy habits, until you reach your target weight.

Every one of us has an idea about what we would look like if we were our ideal selves. For many of us losing weight is a vital step toward achieving that vision. By applying the tips from this article you will help ensure that you reach and maintain your ideal self. Weight lifting is a critical piece of any good weight loss program. Research has shown that weightlifting boosts metabolism. For a lot of people trying to speed up their metabolism, the first thing they think is to engage in an aerobic or cardio-exercise program. However, by merely focusing on cardiovascular activities, you may actually miss another piece of the fitness puzzle. Few people realize that when it comes to speeding up metabolism, good old-fashioned weight lifting is one of the effective methods, if not the best way to boost metabolism.

A number of studies have shown that athletes exhibit higher RMR (Resting Metabolic Rate) than non-athletes. RMR is the number of calories we burn to maintain our vital body processes in a resting state. It is usually determined by measuring a body’s oxygen utilization (which is closely tied to calorie burning) while one is lying down or sitting quietly in the early morning before breakfast or after a full night’s sleep. RMR typically accounts for about 65 to 75 percent of the total daily calorie expenditure.

When you lift weights, you’re not actually building muscle, you are breaking it down. The physical exertion involved in weightlifting causes the metabolism to speed up. After the muscle is broken down, the body compensates by building more muscle to try and keep the muscle from breaking down again. It takes a large amount of energy from calories to rebuild new and bigger muscles (happens while you sleep), So lifting weights burns calories and speeds up metabolism not only during the weight lifting workout but also while the body builds bigger and stronger muscles.



A weight lifting routine must be done correctly and at regular intervals to get the maximum effect. Going to the gym once a week will not bring the kind of results I am talking about. It will take some time and dedication to build new muscle mass but the end result will be worth it with a better body and a sped up metabolism. Fit Chicks boot camp trainers teach women HOW to lift and at intervals that work. Our program is proven to get results.

For taking the time to read this article, we would love to extend the offer of a free class with Fit Chicks if you've never experienced a FC workout, to see if our program might be right for you. Feel free to visit our website (www.fitchicktraining.com) to see which location works best for you. Reach out to the trainer in your area and let her know you’d like to try a free class!

Monday, June 12, 2017

Healthy Summer Dips & Smoothies!


It's getting hot! Smoothies can be such a refreshing low calorie way to stay hydrated and cool! The possibilities are endless, but we've really been enjoying the two we're sharing with you! Have a favorite smoothie or yummy summer dip? Share it with us in the comments! We'd love to hear from you.




1. Berry Chipotle Dip

Ingredients
1 (5.3oz) greek yogurt - blueberry or raspberry 
1/2 cup chopped cilantro
2 tsp. ground chili powder
2 tsp. ground cumin
Zest of lemon
1 tbsp. olive oil
2 tsp. chipotle in adobo
4 garlic cloves, minced
3/4 tsp. kosher salt

Instructions
Puree all ingredients in a food processor.
Refrigerate for a few hours to let the flavors come together.
Serve with veggies or chips.


2. Spicy Black Bean Dip

Ingredients
15 ounce can black beans, drained and rinsed
1/4 cup fresh salsa
1/4 cup fresh cilantro, including stems
2 tablespoon fresh lime juice
1 teaspoon cumin
1/2 teaspoon garlic salt
1/4 teaspoon chili powder
1/4 teaspoon kosher salt

Instructions
Place all the ingredients in a food processor and pulsate until the black beans and cilantro are nearly blended. Add up to a tablespoon of water to thin the hummus if necessary.
Serve with tortilla chips or fresh cut vegetables like bell pepper strips, cucumbers, zucchini, celery, snap peas, or carrots.



3. Blue Cheese Date dip

Ingredients
1 cup (4 ounces) crumbled blue cheese
1 tablespoon nonfat buttermilk
5 ounces fat-free cream cheese, softened $
3 ounces 1/3-less-fat cream cheese, softened $
3 tablespoons minced pitted dates (2 to 3 dates)
1 tablespoon minced shallots
1/2 teaspoon grated lemon rind $
1/4 teaspoon kosher salt
1/4 teaspoon black pepper
1/4 cup minced fresh flat-leaf parsley
2 1/2 tablespoons finely chopped walnuts, toasted

Preparation
1. Place first 4 ingredients in a large bowl; beat with a mixer at medium speed 2 minutes or until smooth and creamy. Add dates, shallots, lemon rind, salt, and pepper; beat at medium speed until well blended, scraping sides of bowl as necessary.
2. Spoon cheese mixture onto a large sheet of plastic wrap. Form into a ball, using a rubber spatula. Wrap cheese ball in plastic wrap; chill overnight.
3. Combine parsley and walnuts in a shallow dish. Unwrap cheese ball; gently roll in nut mixture, coating well. Place on a serving plate. Serve immediately, or cover and refrigerate until ready to serve.



4. Summer Crush Smoothie

1 cup fresh organic strawberries
1/2 green apple
1/4 lemon
1/2 almond milk
4 ice cubes

Blend for 2 minutes and enjoy!


5. Pineapple Ginger Smoothie

1 cup pineapple 
1/2 cup almond / coconut blend milk
ginger
Ice

Blend for 2 minutes and enjoy!

What is Fit Chicks? 
We create a fun environment for women to lose weight and get FIT! With over 125 camp times and locations across the state of Texas and Oklahoma, we are the leader in womens' fitness. Our trainers are all (female) nationally certified and have a true passion for helping other women GET fit or STAY fit! Designed to be modified for all ages and levels of fitness, Fit Chicks Boot Camp will change the way you look at fitness and yourself! We think every woman should have access to a trainer, at an affordable price. We believe that there is no need to yell, scream or intimidate women into working out and pushing themselves. Our trainers encourage you to push to the next level in a safe and effective way. You won't ever get bored or do the same workout twice! We have many clients that have been with us since we started, in 2009.

Our program is designed to dramatically change the way you look and feel in as little as 4 weeks. Our workouts and female fitness experts can help you reach your goals, in a healthy, sustainable way. Fit Chicks includes a full body composition from your trainer before and after your session, and a free meal plan from a nutritionist to maximize your boot camp results. This plan includes family friendly recipes and printable grocery lists to make healthy eating simple.

Friday, May 19, 2017

Fit Chicks Raise Awareness for Lupus!!



During the month of May our chicks 
put on purple in honor of Lupus Awareness! Thank you to trainers & chicks who participated in this awareness campaign. Enjoy the pics!! 
















Sunday, May 7, 2017

MAY: Trainer Spotlight!





Trina Harris  gets the spotlight this month, for her recent Chicks trip to Fredericksburg and Enchanted Rock!

As you know, the benefits your chicks get from Fit Chicks extend well beyond three hours of workouts each week. The community that you build for them, with a culture that is supportive and empowering, means so much to them. Several of our trainers do "Girls nights out" and fun activities outside of camp. But if you are looking for something really different that can be a tremendous experience for both you and them, consider some things like Trina did recently. We realize not all of you will be able to do an out-of-town weekend trip like this, but some aspects of this can be found locally with different types of team-building activities. Here's what Trina shared...

  • 11 Chicks went, which was a really good sized group for the first trip
  • We had lots of time bonding on the car ride, it was amazing!  Took 4 cars and the girls chose who they wanted to ride with 
  • Played some games along the way -- For example, after our lunch stop, everyone "drew" from a plastic egg and there were different assignments to move them to a different car (trade seats with someone wearing a ball cap and so forth)
  • Chinese Fire Drill during the last stop, so we could all visit with each other
  • Assigned rooms so that they were with people they didn't know.  Had a small gift bag for each person with water, a Cutie, hand sanitizer and cards with fun, but not too deep "get to know you" questions
  • Climbed to the top of Enchanted Rock together, which is a pretty good fitness challenge for most because of the elevation and the wind was REALLY blowing, and then on the way down, we hiked some great sandy, cactus-filled trails. Enchanted Rock is a part of the Texas state park system.  It covers approximately 640 acres and rises 425 feet above the surrounding terrain to an elevation of 1,825 feet above sea level. 
  • Hit up the ever-famous Luckenbach, Texas on Saturday night before dinner  
  • Trips are a great way for us to challenge ourselves, bond together, push each other out of their comfort zones with positive support (like in class) and develop self-confidence. One of the attendees said it "enhanced the growing friendship that begins when you start coming to class. It's more than just a bond -- it encourages a lasting relationship."
  • We're already planning a trip for next year


Tuesday, May 2, 2017

Jessica's Transformation!!



Two years ago, I started at the Kyle Texas Fit Chicks bootcamp. I was very new to fitness, I had no idea what a burpee was, and I could barely do a sit-up! With lots of encouragement and support from my trainer Terah and all the amazing chicks in our group, I was able to reach my goals.

Most importantly, I was able to gain self love and confidence in myself and also gain strength that I never thought I'd ever achieve! After being a chick for a year and a half, I realized how in love with fitness I was so I approached my trainer and asked her to help me become a trainer. She walked me through the entire process and a few months later, I began training my own bootcamp in Buda. 

I've been a trainer for 9 months now and I love it just as much as I loved being a chick! I have my ups and downs on this fitness journey and I feel like the reason I've been so successful so far is because I've been where my chicks are! I will always be on my fitness journey and being able to help so many women achieve things they never thought possible is the most amazing feeling! I love being there for my chicks and I'm so grateful for finding this company. I can't wait to see what the future holds! 



Wednesday, March 29, 2017

MARCH: Trainer Spotlight!



Terah Risner gets the spotlight this month. Terah was laser-focused on making the 2016 trainer trip. She hit that, but then just kept blowing past the finish line and was determined to have growth through what is normally our slower season. Terah had 16 Chicks in Sept 2016. She's kicked that up to 34 this month!

In conversations with Terah she said she uses Sweat Angels heavily and posts on FB, but she really attributed most of her success to the environment she creates in camp and the personal attention she provides to each Chick - all of the time. They have become her biggest marketers!

Terah has an incredible amount of humility and is definitely not one to tout her success - but after some convincing she agreed to put some of her approaches in writing and let us share with you! 


I've been a Fit Chick trainer for almost 2 years, starting with my evening class in May of '15, and my morning class June of '16. I've learned one thing about myself that I try to radiate during every class. I want to connect with and empower women. I want my chicks to find a strength and a happiness inside themselves that they've never known. 

I truly believe that because I create this atmosphere and experience every time my chicks come to class, it has greatly impacted my turnover rate and my referral rate. Side note, I do participate in the Sweat Angels/Causely program. I highly recommend doing this if you haven't. I write on a whiteboard a reminder to check in, and that month's hashtag. 

My chicks never know if I've had a bad day. There is no negativity from me or my chicks. It's not allowed!! I'm a huge goofball during camp and try to get them to them loosen up, laugh, and enjoy themselves while they workout. They get 110% of my attention for that full hour. I greet them with a smile and tell them that I am excited to see them. I ask about their day. If they've been missing class, or not seeming themselves, I check in. I talk to them, text them, and find out what's up. Everyone's different and needs encouragement in different ways. I want to find their 'why' so I can be a better trainer for them personally! 

I am huge supporter of non-scale victories. We celebrate them and do shoutouts during class. If I notice someone doing a full bur-pee instead of modified, moving up in weights, or a push-up on their toes when they've been on their knees - I call them out! I let them know I noticed! I call out people individually to let them know I see them putting in the effort. If I see new muscles popping, I'll take pictures and send them to that chick after class. I make sure my advanced chicks are working to their fullest potential, and that my beginners never feel left behind. If that means I finish part of the workout with my beginners, then I do it! 

I try to get my chicks to connect outside of camp as well. It's about creating that fit family! I do a big introductory shoutout in our chick-only fb group for everyone that joins us. We do a Chick's Night Out every couple months, which really helps everyone get to know each other. I like to throw in occasional workouts. I did a super fun themed Christmas workout, and we all had a blast!!

On Wednesdays, I do a #WonderWomanWednesday shoutout on my fit chick fb page to someone that's stood out that week. I make a photo collage of her, and a quick blurb about why she's so awesome. I have gotten so many individual thank you's just for doing these. Y'all, the power of a compliment is HUGE! Maybe they need a pick-me-up, or maybe they're not feeling their progress, or maybe they don't get compliments any where else! 

Another thing I try and do every class is read a motivational quote during stretch, and talk about what it means to me and how to apply it to our lives. I got this idea at a leadership training last March. It's not always about fitness. Many times it's personal motivation.

I always end class letting my chicks know that someone loves and cares for them. Yep, I tell my chicks that I love them! And remind them that they are beautiful, amazing women, and that they are important to someone - me :) 

Great job,Terah!! 

Tuesday, March 28, 2017

Stability Ball Workout from our McKinney Texas Fit Chicks trainer, LeighAnne!





Break a sweat on the ball this weekend!! Check out this fun Cardio intense Stability ball workout from our McKinney Texas Fit Chicks trainer, LeighAnne

Warm Up - 5-7 mins

Cardio first!!

Cardio Tabata (20 seconds of work followed by a 10 second break, repeating cycle 8 times total)
Jump Squats/Burpees
Alternate between the 2 ever 20 second interval
Recover

Strength Tabata on stability ball


Chest press/Hip drops
Alternate between the two exercises. Start with chest press - neck and shoulders on ball, weight in heels of feet, hips up (flat like a table) and chest press first 20 seconds. During the 10 second break place weights on hips, squeeze abs and glutes tight.
Hip drops for next 20second round with weights on hips. Lower and lift glutes squeezing at the top. Neck and shoulders are on the ball.
Continue alternating for the 4 minutes

Recover 90 seconds


25 ball passes - Lying on mat, ball between ankles, bring arms up to take ball - then both arms and legs drop down (keeping lower back planted on mat)
20 roll outs (on knees not resting on feet, hands in praying position on stability ball, roll out to elbows and drop hips so spine is in line, come back pressing hands into ball and guiding body back with shoulders not glutes to keep abs engages)

Cardio!
60 seconds superman burpees/2jump squats
Burpee, chest to the floor then so superman (arms out in front, lift shoulders and thighs of mat) come back up and finish burpee going directly into 2 jump squats

90 seconds
Lunge jumps/hop over
2 lunge jumps on each leg then hop over mat once and 2 lunge jumps there then hoot back over and repeat for 90 seconds

Strength Tabata
On stability ball
Decline Pushups - Hands under shoulders, ball is under shins (to modify, bring ball closer to hips) 20 seconds of work, 10 seconds rest - total 4 mins.

20 ball passes
20 leg/arm drop- on back, hold ball above abdomen with toes and fingers, lower left leg and right arm, bring back up and lower right leg and left arm. Cue to keep belly button pulled in tight to spine.

Walk out push-ups with stability ball, come back set toes down and do a back extension. (15 reps)

Planks knee ins on ball (forearms on ball, drive knee into ball, alternate legs)-10 ea side - plant ball against wall for more stability


Strength Tabata
Reverse lunge tabata with ball over head
Right leg for first 20 seconds then left leg for next. Continue alternating for entire tabata

Cardio tabata
Run with ball over head 20 secs (in place if indoors), walk during 10 seconds with ball Down

Recover - 90 secondds
Strength tabata
Reverse crunch with ball between ankles - lift and lower hips to the mat keeping legs extended
bridge lifts (heels on top Of ball, lift hips up and down)


Recover/Stretch

Tuesday, March 14, 2017

Fit Chick Challenge Testimony: Autumn

My testimony is as follows:

I am 31 years old and a new mom to a 7 month old baby girl. I have always been into fitness and loved that time to myself. After getting pregnant and having my daughter, I gained so much weight and literally got so down on myself. I've never been a depressed person but not being able to fit into anything and never feeling good enough about the way you look to even leave the house. I got into such a funk to where I was at home all the time and that's because I didn't want anyone to see how I looked. I know as a new mother you shouldn't be so down on yourself but I was. Being unsociable has never been me. I was always outgoing and never passed up a chance to do anything fun. I found this challenge on Facebook and knew I needed something like this to help me get focused and back on track. It was hard at first but when I got going with it, I got enough self esteem to show myself in public. I got back into crossfit and even got my husband to start eating better with me. I am not back where I was before my daughter but I feel better in my clothes, feel better about my image and feel that I'm back to being a good mom and wife as well. I'm not down and sad anymore. I have replaced that with determination to not ever let myself get to that level of depression again. My home is happier, my health is better, and my heart is so thankful for this opportunity that I got to work with Billie Jo and all the other ladies in the group that supported me and pushed me to keep going. This was not only a get healthy and weight loss success for me, it was a life changing even that I conquered and came our better than ever!

Thank you Billie Jo, you did more for me than you will ever know.




Monday, March 6, 2017

Fit Chick Transformation: Monica!!

Monica’s Fit Chick Transformation 

Being a mother sometimes you tend to put yourself last and prioritize your children’s needs. That was me, I forgot about me and lost myself along the road of motherhood. One day a friend was showing pictures of a party I attended and I saw myself and the first thing I thought was “is that me?" I couldn’t recognize myself. I needed to make a change. I needed to be healthier. I needed to put me as a priority too. So, I found Texas Fit Chicks, and I can whole heartedly say joining Fit Chicks has been one of the best choices I’ve ever made. I’ll never forget the first day I started. I was welcomed by a group of women, every workout we did I finished last and I was struggling, but there was that group of women always clapping for me when I finished each exercise. That’s when I knew I made the right choice. The support I’ve received from my fit chick sisters is incredible. They all motivate me so much more than I think they understand. Annalisa, my trainer has helped me understand fitness and nutrition on a whole other level than I ever imagined. I now understand what my body needs to succeed and food is fuel for me rather than comfort. My health is now on the top list of my priorities and within the past 11 months with TFC I’ve lost 35 lbs.! I’ve gained so much confidence and made lifelong bonds with an amazing group of women. Thank you Fit Chicks and thank you Annalisa!

Annalisa Martinez
Certified Personal Trainer 
Women's Fitness Specialist 
Texas Fit Chicks NW San Antonio
San Antonio Texas  


Tuesday, February 14, 2017

Sharing The Love! 7 Weight Loss Tips



Weight loss is a topic of vital importance for everyone that is truly interested in their health. Although many of us make weight loss our new year's resolution, it is a topic that must be dealt with year round. We've put together 7 simple steps to lose weight, plus details on how to speed up your metabolism. 

  • When starting a weight loss journey, especially a significant one, clients that set multiple small goals instead of focusing on the main goal are much more successful.  It is much more daunting to think about losing 50 pounds in 6 months than it is to focus on losing 10 pounds in one month. By choosing the smaller goal, in 6 months you will have lost 60 pounds instead of 50.

  • Reducing your stress level is essential when on a weight loss or fitness plan. Depression can cause you to eat more, eat unhealthy foods and reduce exercise. When you are stressed out it is hard to find motivation to exercise, so reducing stress can lead to being more active.

  • Increasing the taste and zest in your food can help you feel full and make dieting a great deal more pleasurable. By choosing spicy food and other flavor-packed cuisines, you entertain your taste buds and add to the overall level of satisfaction you take in eating. Meals no longer have to be bland, self-denying experiences.

  • As soon as you start to see some progress with your weight loss goals, reward yourself with a little shopping trip. You don't have to spend a lot of money. Just buying a new pair of pants or a new shirt will go a long way toward motivating you to continue. Soon you will see even more changes!

  • To help achieve more noticeable weight loss, watch the amount of sodium that you eat each day. Eating too much sodium can cause you to retain water which will lead to pounds on the scale. If you do not see your weight go down, you may become discouraged and give up your diet. Knowing that muscle weighs more than fat is important because the scale isn’t always the best indicator of improved fitness. I always go by how my clothes fit versus the number.

  • You should always try to find diets and eating plans that emphasize long term lifestyle change. Using methods of weight loss that have you losing weight much too quickly will only lead to you gaining back all of the weight you lost just as fast as you lost it. This becomes a vicious cycle for too many women. Are you one that's tried every diet? I am! Before becoming a trainer, I did the Cabbage Soup diet, South Beach, Atkins, Detox Diet....and the list goes on. Inevitably I'd lose and then gain back everything I'd lost plus another 5 or so pounds! Those are not long term fixes, and once you're 'off' the restrictive plan, you make up for lost time and gain more weight back than you lost. 

  • Weight loss is all about consistency. Don't wake up one morning, think you are going to go to the gym or start boot camp one day, and be skinny the next day. Weight loss is about waking up every morning with the motivation and determination to keep on going, to keep changing your unhealthy habits into healthy habits, until you reach your target weight.


Every one of us has an idea about what we would look like if we were our ideal selves. For many of us losing weight is a vital step toward achieving that vision. By applying the tips from this article you will help ensure that you reach and maintain your ideal self. Weight lifting is a critical piece of any good weight loss program. Research has shown that weightlifting boosts metabolism. For a lot of people trying to speed up their metabolism, the first thing they think is to engage in an aerobic or cardio-exercise program. However, by merely focusing on cardiovascular activities, you may actually miss another piece of the fitness puzzle. Few people realize that when it comes to speeding up metabolism, good old-fashioned weight lifting is one of the effective methods, if not the best way to boost metabolism.

A number of studies have shown that athletes exhibit higher RMR (Resting Metabolic Rate) than non-athletes. RMR is the number of calories we burn to maintain our vital body processes in a resting state. It is usually determined by measuring a body’s oxygen utilization (which is closely tied to calorie burning) while one is lying down or sitting quietly in the early morning before breakfast or after a full night’s sleep. RMR typically accounts for about 65 to 75 percent of the total daily calorie expenditure.

When you lift weights, you’re not actually building muscle, you are breaking it down. The physical exertion involved in weightlifting causes the metabolism to speed up. After the muscle is broken down, the body compensates by building more muscle to try and keep the muscle from breaking down again. It takes a large amount of energy from calories to rebuild new and bigger muscles (happens while you sleep), So lifting weights burns calories and speeds up metabolism not only during the weight lifting workout but also while the body builds bigger and stronger muscles.