Sunday, May 24, 2015

Announcing Houston-Wide Saturday Boot Camp!!!





We've got a wonderful opportunity for EVERYONE in Houston and the surrounding areas. For current chicks, former chicks, INTERESTED chicks, and POTENTIAL trainers interested in a turn-key opportunity with Texas Fit Chicks!

DATE:
Saturday June 6th

TIME: 8:45 AM - 9:45 AM! We'll have time before and after to network, socialize, and shop!

Address: Athleta Sports Wear - Town & Country Village
600 W Sam Houston Pkwy N
Houston, TX 77024 

EXTRAS: TFC giveaways & prizes, My Fit Foods, TFC trainers from all over houston to answer questions or place clients in a boot camp near YOU!

RSVP to event - Please email Marissa@texasfitchicks.com to RSVP ----OR----RSVP on our Facebook Event: https://www.facebook.com/events/955708821146974/




What is Texas 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, 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, Texas 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. Texas 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.

For a full list of our locations, please visit our website www.texasfitchicks.com
Are you a certified trainer interested in joining our team? Find out more here: www.fitchicktrainers.com


Tuesday, May 19, 2015

Grain-Free Pancake Recipe


Enjoy this recipe from Texas Fit Chicks trainer:

Jessica Apodaca
Certified Personal Trainer
Texas Fit Chicks Boot Camp 



Tuesday, May 12, 2015

VOTE NOW! BEST BOOTCAMP IN NORTH TEXAS




Dallas A-List Polls
Texas Fit Chicks Boot Camp
NOMINATED AGAIN FOR BEST BOOTCAMP 
IN NORTH TEXAS!!!

HELP US WIN AGAIN! VOTE NOW!


Ranked #2 of 13 for Best Boot Camp
Multiple locations (See Map)



Locations:
Website:
Facebook:
Twitter:

Texas Fit Chicks Bootcamp is the BEST womens' fitness program in the state! With over 125 locations throughout Texas and 70+ camp times in the DFW area, we've helped thousands of women lose weight and get FIT in our 4 wk bootcamp sessions. We offer a NON-military style workout, without trainers asking you to just RUN (unlike other boot camp formats) and create a supportive and encouraging environment. All of our female nationally certified trainers are committed to helping you reach your fitness goals. Free meal plan plus full body comp by your trainer before and after your session with us! 
Visit our website, www.texasfitchicks.com for info on times and locations of boot camp near you.

Fit Chick Challenge




Every week, I try to give my clients a new challenge to complete over the weekend, in the effort to slowly but surely turn all of these good habits into an effortless lifestyle. Because ultimately, that is what we are all after - a LIFESTYLE shift. A MINDSET MAKEOVER. Not a diet, not a pill, not a magic potion you drink, or a 7-day quick fix. There is no end date to taking care of ourselves.The goal is FOREVER. And when you really commit yourself and really do the work, the results will last. Overall health is about longevity.

And what you will earn from all of this effort and energy put forth toward yourself is measured not in pounds or inches lost, but in everything you will GAIN: a body that can literally do anything you ask of it and power the actions your mind dreams up; a confidence that comes from knowing yourself, caring for yourself, and respecting yourself….etc….

The rewards are continuous and evolving. It’s about CONSISTENCY. Striving for progress, not perfection. Over and over again. Turning your can’ts into ‘I can’ and those goals into plans.

Your challenge this week is NUTRITION-BASED.

(And a little tough love moment real quick - If nutrition is something you struggle with, own up to it! Ask for help. Because honest-to-goodness, if your nutrition never changes then your body will never change. As much as we wish it were true, we can NEVER out train a bad diet)

Ok, back to the challenge loves! :)

I would like for you to pick ONE healthy recipe (or a couple) from your TFC meal plan, Pinterest browsing OR one you create yourself and cook it over the weekend. Whatever you choose, I want you to make sure of THREE things:

1.
It’s HEALTHY and will give your body NUTRIENTS
You will be excited about cooking it and then enjoying the fruits of your labor (eating it)

2.
Take note of how you FEEL after eating a nutritious meal, then stay accountable and post your meal on your social media pages with that Hashtags #fitchickchallenge #texasfitchicks

3.
The recipes can be for breakfast, lunch, or dinner. Healthy dessert recipes are a bonus!

Let the hunt begin!!! Can’t wait to see what you gals come up with :)
Here’s to loving our bodies and treating them like we love them!

Contributed By:
Marissa Balch-Dosser, CPT.
​Texas Fit Chicks 
Directing Trainer



What is Texas 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, 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, Texas 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. Texas 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.

For a full list of our locations, please visit our website www.texasfitchicks.com
Are you a certified trainer interested in joining our team? Find out more here: www.fitchicktrainers.com

Monday, May 4, 2015

Quick & Healthy Lunch Ideas!

Sometimes it seems difficult to plan a healthy lunch for yourself! It does take a little prep time, but you will have much more energy to make it through the rest of your workday if you do! Here are some quick and easy ideas to make your planning less difficult
  • Boil a dozen eggs on Sunday...then put them back in their crate in the fridge. Perfect and quick snack filled with protein that takes around 10 mins for the entire week!
  • When shopping at the grocery store for lunch items, purchase processed foods and prepackaged products sparingly. Those items are the easiest way to overload on carbs, preservatives, sugar and sodium.
  • When toting oranges, bananas or even apples, seal them in a small plastic baggie. if you don't, the flavors of the fruits can permeate the rest of the items in your bag, making everything take on the flavor of "the fruit of the day."
  • Grill or bake 3-4 breasts of chicken on Sunday (skinless/boneless). Have one for dinner that night then keep in the fridge for an easy topping on your salad or main dish for lunch
  • When toting a salad, place the salad in a large plastic baggie with the dressing sealed in a sandwich-sized baggie, placing the small bag in the larger one. At lunchtime, pour the dressing over the salad in the larger bag, seal tightly, and shake. No soggy salad, no messy cleanup, and no containers to tote back and forth between home and work!
  • Pack Easily Portable foods - Think apples, bananas and pears.
  • Keep a small jar of nut butter in your cooler or fridge at work, for a great combination with your apple mid day. Protein packed clean - eating snack. Be sure to get the natural Peanut Butter. Keep an eye on serving size too.
  • Carry a pre-measured amount of protein powder with you for afternoon slumps.
  • Carry Wraps - Whole grain wraps are ideal to transport food to work. Try feta/chicken you've already cooked and spinach. YUM and easy
  • Prepare tons of raw veggies - You can have limitless amounts of these, so be sure to include them in your day. If you're not disciplined to cut them up when you get home (that would be me) buy them pre-cut. Spending a little more on them at the store will get you to eat them!
  • Low-fat Dairy - Small cups of plain greek yogurt/1 pkt truvia/fresh (or frozen) blueberries is an amazing snack. Low-fat cottage cheese or cheese sticks are also great to take with you.
  • Keep a Protein Bar Handy - Make sure it's the clean-eating type. Lots of them out there are candy bars in disguise. I personally love Quest Protein Bars they are all natural, and tasty!
  • Low fat cheese and seedless grapes make a delicious side dish for sandwiches or wraps.
  • Chop some assorted veggies and pack a little container of bean dip, hummus, or salsa.
  • Make tuna salad with light mayo and eat with a low fat cracker like Triscuits
  • Try wraps made with whole wheat tortillas, containing either lean cold cuts or low fat cream cheese topped with veggie slices.
  • Mini-burritos are great - made with rice and black beans low fat cheese in a whole wheat wrap  with tomato salsa. These can be heated or eaten cold.
  • Greek yogurt with Kashi Go Lean crunch cereal on top for a yummy crunch is a great afternoon snack
  • Quick salad - take grape tomatoes, a chopped avocado, some sweet corn, a little red onion, chopped cilantro and parsley, lime juice, evoo, salt, and pepper. So good!!! 

Friday, May 1, 2015

Join The Texas Fit Chicks Summer Body Challenge!!







We'd love to invite you to join us for our brand new DietBet Challenge!! Here's How to play: 

Click The Link: http://diet.bt/1y4m9l

Read all of the details of the contest and get started!
You have 3 days to sign up before we start!!

How do you verify the weight loss?
For all official weigh-ins, you'll be prompted to submit your official starting weight. Our standard weigh-in process involves you submitting two photos, one of you on a scale in airport security attire; another of the scale's readout with your weigh-in word.


IMPORTANT DATES TO REMEMBER: 


Game Begins
May 04

Last Day to Join
May 18

Final Weigh-In
Jun 01 - Jun 02

If you're one of our chicks and you win, you will get a BONUS prize of $100 to spend in our TFC store! In the event of multiple winners that are enrolled in our camp, we will hold a drawing to select one winner. 

Here's the game Link (in case you missed it at the top)! JOIN US!!




As an innovator in the online Wellness industry, Texas Fit Chicks has the most advanced, comprehensive online health and fitness programs available. Our team of professionals includes Physicians, Nutritionists, Elite trainers, MLB Strength and Conditioning Coaches, and anatomy experts. Their expertise, along with the artistry of our graphics team and talented programmers, have created the first full service online health and fitness program, offering everything you need to reach your health, fitness and weight-loss goals. When you partner with Texas Fit Chicks its like having a full staff of wellness professionals working just for you! All for the price of a Starbucks coffee, Big Mac or an Extra Large fry!


Tuesday, April 28, 2015

Don't Self-Sabotage!


Self-Sabotage is, in it's most basic definition, 
“the act of getting in our own way!”

SABOTAGE #1 – right foods, wrong quantities.Ok, so you eat healthy. You go for greek yogurt instead of the chocolate bar. You are accustomed to eating green leafy veggies, fresh fruit and lean meats like salmon, tuna, chicken, turkey and the occasional lean beef. If you are eating the right foods, but eating too much, you will not lose weight. It’s like your finances. You might be spending on good things, but overspending is overspending. Do you know how many calories you’re eating per day? Carbohydrates? Fat grams? Protein?

SABOTAGE #2 – right foods, “right quantities”, bad timing. If you’re either seeing very slow progress or not seeing progress and feel you’re within you’re correct caloric range and eating good foods, then time of day could ruin the best results you could have. Here’s some tips for those seeking to shed a few pounds.- Don’t eat simple carbs after 2pm, such as: rice, pasta, breads, sugars, honey, fruit juice, sweets. These foods are not bad, but they should be eaten earlier in the day, when your metabolism is running faster.- Eat a fast absorbing protein within 30 minutes of exercising such as a whey protein shake. - Realize that alcoholic drinks may not contain fat nor carbs, but to quote a University Anatomy professor, “It’s not what a food is, it’s what a food does that matters” and alcohol easily converts to fat, hence the term “beer belly”.

SABOTAGE # 3 – Not taking ONE diet day-off per week. YOU GET CRAVINGS! We all do. You want to eat a Krispy Kreme donuts, or you’d like to eat some pizza, you’re going to a party or on a date …who doesn’t… So the best way to deal with these craving is to have a once a week outlet. Let me be clear here, you should choose your day ahead of time and then get your junky eating done on that day (try not to go too crazy, just a little crazy, try  not to go more than 600 Calories over your normal diet) .

Don't take several “OFF MOMENTS” during the week. This will RUIN, SABOTAGE and DESTROY your hard work and keep you at bay from your goals. Keep it to one day and one day per week only and then the rest of the week stick with the plan and you will be on your way.

SABOTAGE #4 – inconsistency. “Be consistent… nothing worthwhile is free or without cost” if you want to succeed, be consistent. Consistency is the key to financial, relational, scholastic, spiritual and fitness success. If someone isn’t getting the grades they desire by studying just 2 hours a week, what’s the solution? Study more and do it consistently, “hit & miss” never wins out, no matter how much talent/genetics/natural ability you’ve got. Remember the tortoise and the hare? The same principle applies in fitness, if going to the gym twice a week isn’t doing it for you, then go three or four times. But above all be consistent, because only then do even have a behavior pattern to measure and compare.

SABOTAGE #5 - not getting enough sleep. Proper rest is essential! If you're not getting 7-8 hours of good rest a night, it can affect your progress. Our metabolism is directly affected by whether or not we've rested properly *** this is ABSOLUTELY crucial to those wanting to add muscle. Muscles don't grow at bootcamp, they grow in rest after your workout**

Our expert trainers are here to help you find consistency and we hold you accountable if you miss a workout!



What is Texas 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, 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, Texas 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. Texas 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.

For a full list of our locations, please visit our website www.texasfitchicks.com
Are you a certified trainer interested in joining our team? Find out more here: www.fitchicktrainers.com

Tuesday, April 21, 2015

Southwest Breakfast Burrito

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 tortilla
1 Tbsp 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 egg whites. 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.


Sunday, April 19, 2015

Texas Fit Chicks Summer Slimming Secrets!





It's not quite summer yet, but it's time to start thinking about the summer season. Bathing suits, pools, beaches, vacations, travel, ahhhh so invigorating! We got together here at Texas Fit Chicks to bring you just a few summer slimming secrets. Incorporate these secrets with your regular Texas Fit Chicks bootcamp workouts and you will be ready to rock this summer. Make 2015 YOUR best summer ever!!

1.  "Summerize" Your Water

Drinking water is a given! Our secret is to spice it up for summer. This not only makes your water taste yummy, but it also gets you in the summer spirit! So Texas Fit Chicks recommend you kick out all of those calorie rich beverages & "summerize" your water :) Here are some great ideas on how to do that: 

Infuse a pitcher of water with your favorite fruit
Add mint, other herbs, & fruit to a tray of ice cubes
Make detox water with lemon, mint, & cucumber...so refreshing! 
Try some apple cinnamon detox water



2. Wild Salmon

Your body not only needs fish but certain kinds of fish have beauty benefits as well!! Wild salmon (not farm raised) is a great option because it's one of the best sources for omega-3 fatty acids which makes for gorgeous summer skin that is supple and moisturized. Try some of our favorites like salmon sushi with brown rice or grilled salmon with steamed veggies. Salmon is an amazing summer superfood!



3. Slim down your portions

Limiting portions can help you lose weight especially when you couple it with your ongoing workout routine. Cutting down just a little bit on your portions may be exactly what you need to get off those few pounds before bikini season. Here are some portion control tips from Texas Fit Chicks.

Learn what an actual serving is. It's not our fault but we're poor judges when it comes to what an actual serving is, so our portions end up being much bigger than they should on a regular basis. Break out the food scale and measuring cup. Make sure you measure and weigh your food so you're eating the correct serving size. 

Did you know that 3 ounces of lean meat is equivalent to a deck of cards? And 1 cup of breakfast cereal is about the size of a fist? These tid bits of info are very important, especially when you need to choose the right portion size quickly! 

For a handy cheat sheet, print and carry this serving size card from the
National Heart, Lung, and Blood Institute.



4. Slimming Snacks

Snacks can ruin your summer slimming efforts, so as it's approaching we recommend being extra mindful at snack time. Here are a few ideas:

150-Calories or Less Snack Ideas
Each of these snacks are between 100 and 200 calories. Aim for about 300 calories day (450 calories if you’re taller than 5’6” or very active). 

Morning Snacks
100 calories or less (approximately)

- 1 c Greek-style yogurt sweetened with splenda and cinnamon or ½ c fresh fruit
-100-calorie pack almonds
- 1 light string cheese + ½ apple
-100-calorie size energy bar (Zone, Balance, Kashi)
-14 baby carrots + 2 Tbsp low-fat hummus or light ranch dressing
- Small fat-free latte

Afternoon Snack List
150 calories or less

-Celery sticks + 1 Tbsp peanut butter
- Small apple or orange and about 12 almonds
-1 whole wheat tortilla topped with one slice of low-fat cheese (heat for 15 seconds in microwave) and salsa 
-1/2 c low-fat cottage cheese + ½ c berries

Dessert Options
100 calories or less

-1 c sugar-free Jell-O topped with 2 Tbsp light whipped topping
-1/2 c berries plain or topped with 2 Tbsp low-fat whipped topping
-1 c fat-free, sugar-free pudding cup topped with 2 Tbsp light whipped topping 
-1 no sugar added fruit bar
-1 Skinny Cow Skinny Dippers Ice Cream 
-1 Cocoa Via Chocolate Almond Bar
-1 sugar-free popsicle



What is Texas 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, 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, Texas 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. Texas 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.

For a full list of our locations, please visit our website www.texasfitchicks.com
Are you a certified trainer interested in joining our team? Find out more here: www.fitchicktrainers.com



Tuesday, April 14, 2015

You Are What You Eat!



The old saying is true...You are what you eat!



Here are some healthy tips to help you make good choices in regards to your healthy eating! 

  • Drink Plenty of water... at least 64 oz - shoot for 90 each day! 
  • Plan Ahead. So critical - Failing to Plan is Planning to Fail!
  • Eat 5 small meals a day - every 3 hrs - around 250-300 calories per meal
  • Each meal, eat a balance of lean proteins and healthy carbs - be sure to have veggies with at least 2 of your meals
  • A serving size of protein should be able to fit in your hand. Serving of carbs is size of your fist - veggies sz of a sm cereal bowl
  • You CAN overeat on the right foods, so pay attention to the size of your portions
  • Certain fruits are high in sugar. Lowest sugar fruits are: apples, berries and pears. Next lowest in sugar are grapefruit, cantaloupe, oranges, plums and nectarines. Grapes are high in sugar - and ripe bananas as well.

  • For weight loss, try to limit your breads, pastas, etc. after 3pm. Give your body time to burn it off during the day.
  • Protein bars or shakes are a great substitute for one of your meals if you're on the go - be sure to check the sugar content of the bar - you want less than 10g - you want one that's high in protein as well.
  • Be sure and eat within 1 hr of your workout - protein plus complex carbs to assist in your muscle repair. Protein shakes are great! Take one day or one meal as a "free day" :)
  • If you would like to calculate your food your food totals, the website http://www.fitday.com/ has nutritional values for thousands of foods.
  • Here are your daily goals for weight loss: Protein 85-100g Fat 30-35g Carbs 100-150g
  • Calories 1300-1400
Here is a list of Proteins, Carbs and Veggies. Choose a portion of protein and carbs from each column to make a meal. 

Proteins: Chicken Breast - Turkey Breast - Lean ground Turkey - Salmon - Tuna - Crab - Lobster - Shrimp - Top Round Steak - Top Sirloin Steak - Lean Ground Beef - Lean Ham - Egg Whites or egg white beaters - LowFat Cottage Cheese - Orange Roughy

Carbohydrates:Sweet Potato - squash - steamed brown rice - steamed wild rice - oatmeal - barley - beans - corn - strawberries - melon - apple - fat-free yogurt - whole wheat bread - yams - pumpkin

Vegetables: Brocolli - asparagus - lettuce - carrots - cauliflower - green beans - green peppers - mushrooms - spinach - tomato - peas - brussel sprouts - artichoke - cabbage - celery - zucchini - cucumber - onion

What is Texas 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, 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, Texas 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. Texas 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.

For a full list of our locations, please visit our website www.texasfitchicks.com
Are you a certified trainer interested in joining our team? Find out more here: www.fitchicktrainers.com

Tuesday, April 7, 2015

7 Weight loss Tips + Speed Up Your Metabolism!


Weight loss is a topic of vital importance for everyone that is truly interested in their health. Here are 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.





METABOLISM

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. Texas Fit Chicks boot camp trainers teach women HOW to lift and at intervals that work. Our program is proven to get results, and we are so confident in it that it’s 100% guaranteed.

What is Texas 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, 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, Texas 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. Texas 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.

For a full list of our locations, please visit our website www.texasfitchicks.com
Are you a certified trainer interested in joining our team? Find out more here: www.fitchicktrainers.com