Monday, February 23, 2015

Cold Weather At-Home Workouts!



Work Out 1

Warm up 5 mins 
Jog, butt kicks, high knees, jumping jacks

Set 1 - body weight
• Hold straight arm plank for 60 sec
• Hold reverse plank for 60 sec (facing up, rest hands behind you and weight in heels
• Fore arm plank- alternate lifting legs. Gently raise each leg one at time about 6 inches off the ground. Squeeze glutes. 6 per leg

Set 2 - strength- lower body
• 10 squats
• 10 forward lunges, each leg 
• 10 reverse lunges, each leg
• 10 more squats
• 15 calf raises
• Hold wall sit for 60 sec

Set 3 - cardio
1 min of each
• Jumping rope
• Mountain climbers
• Plank jacks
• High knees
• Lunge jumps

Cool down and stretch

Work Out 2

Warm up 5 mins
Jog, jumping jacks, high knees, butt kicks

10 of each, complete all without breaking in between.
Frog hops
Push ups (can modify on knees)
Squats (keep weight in your heels, back straight, head up)
Mountain climbers
Bicycle crunches

Catch breath, grab water and repeat once more

60 sec of each:
Straight arm plank 
Burpees 
Fore arm plank
Burpees

Grab water 

Wind sprints
Find a location you can run (track, park, running path). Sprint as fast a you can for 20 sec. rest 10 sec, repeat 8 times. (8, 20 sec sprints, 8, 10 sec rests) 

Grab water and recover
Cool down and stretch


Work Out 3

Warm up 5 mins
Jog, switch kicks, side shuffle, penguins

10 of each, complete all without breaking in between.
Frog jumps
Walk outs
Push ups with stars, each side
Man-makers with weights
Squat jumps

60 sec of each:
Plank
Reverse plank
Side plank left side
Side plank right side
Burpees 

20 reps of each:
Crunches
Bicycle crunches
Frog crunches
Leg lifts
In and outs

Tabata: (download my Tabata songs off itunes) 
Push-ups (lift leg to make harder)
Air squats (add weights to shoulders)
Push-ups
Air squats

Glute work 20 of each
Donkey kicks (full)
Donkey kicks (pulse)
Fire hydrant (full)
Fire hydrant (pulse)
Stationary lunge (each side)

Cool down and stretch

Contributed By:
Jaime Rogers

Texas Fit Chicks
Boot Camp Instructor 
Personal 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

A Letter From Your Trainer


Hey ladies!

I wanted to send you a message about progress and goals. Some of you have mentioned that don't feel like you are progressing...  I'd like to have you go into your goals when you reply (via email or in the comments). That way we can make a plan together.

I do have to say that I understand how difficult it is to find that inner motivation to stay on a plan. It's so much easier to push snooze or put other things before our workouts. Trust me, I've been guilty of having a hard time finding balance with fitness and life. I also have to find my own motivation to stay dedicated to a fitness plan. Where do you feel you aren't progressing? If it's endurance and strength then let's address that. First, you absolutely need to use your muscles regularly to get stronger... It's just a fact. Use them and they will grow, don't and they will go! Lifting weights and body weight exercises will push your muscles to get stronger (without going into the science behind it). Endurance is the same because your heart is a muscle. If you don't push yourself to get in some cardio your heart will have no reason to get stronger. It's only going to work as hard as it needs to to keep your body going. If you don't give it a reason to become stronger it won't. That goes for all muscles.

If it's fat loss your talking about then that means you need to move your body regularly and fuel it properly. Over fueled and under moved bodies don't burn fat. We end up storing or maintaining instead.

So back to those goals.... Where do you see yourself in 6 months? And back to that fitness plan...

Here it is-->Come to boot camp 3 days a week, walk 2 miles on an off boot camp day and follow our meal plan, cut out sugar and make healthy choices. I promise you'll see results and PROGRESS in all areas. I have to remind myself of all of this also. It's the only way I stay dedicated to my health. Not working out regularly and not fueling my body with healthy choices will only prevent me from progressing.  Stay true to you, your fitness plan and your goals. I promise you'll see the results you are looking for. Otherwise, everyday at boot camp will feel like your first and every Monday will continue to feel like your starting again. Are you with me?

Sincerely,

Your trainer ��

PS what are your goals?

Coming soon - Goal Tracking with TFC and a new LOWER PRICE!
Watch your email for details Mar



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.comch 1.

Wednesday, February 18, 2015

3 New Healthy Recipes For YOU!



3 NEW RECIPES FOR YOU!!!


Turkey Smoked Sausage Pasta Skillet

Ingredients:
  • No Stick Cooking Spray
  • 1 Package (13 oz each) turkey smoked sausage, sliced
  • 1/2 Cup chopped green bell pepper (I personally used less...not a huge bell pepper girl)
  • 1 can (14.5 oz) Diced Tomatoes with Basil, Garlic, and Oregano - No Salt Added (do not drain)
  • 1 Cup (8oz) Tomato Sauce - No Salt Added
  • 1-1/2 Cups Water
  • 8 oz dry rigatoni pasta (WHEAT), uncooked
  • 3 tablespoons grated Parmesan cheese
Directions
  • Spray large skillet with cooking spray, heat over medium-high heat.  Add sausage and cook 3-5 minutes or until sausage is browned lightly.
  • Add bell pepper, cook 2 minutes more.  Add undrained tomatoes, tomato sauce, water, and pasta and stir to combine.  Bring mixture to a boil.
  • Reduce heat, cover and cook 15 minutes or until pasta is tender.  Sprinkle with Parmesan cheese.
(Serving size - 6 servings (about 1 cup each) / calories 290)


______________________________________________________________________________

Smothered Pepper Steak 
(Prep Time 4 minutes (ONLY 4 MINUTES!) and Cook Time 25 minutes)

Ingredients
3 tablespoons all-purpose flour (could use wheat flour if you are having to buy flour)
4 (4-ounce) ground sirloin patties (My only complaint is these patties were kinda hard to find)
1/4 teaspoon salt
1/4 teaspoon black pepper
cooking spray
1 (16 ounce) package frozen bell pepper stir-fry (such as birds eye) I used a broccoli based stir fry rather than bell pepper because as I said on the other recipe I am not a huge bell pepper girl
1 (14.5 ounce) can diced tomatoes with balsamic vinegar, basil, and olive oil (Hunt's makes this exact one)
1 tablespoon low sodium soy sauce

1)  Place flour in shallow dish.  Dredge sirloin patties in flour, sprinkle pattie evenly with salt and pepper.  Heat a large nonstick skillet over medium-high heat, coat pan with cooking spray.  Coat patties with cooking spray.  Add patties to pan, cook 3 minutes on each side (I did more...I am always terrified of eating raw meat) or until lightly browned.
2)  Add stir-fry, tomatoes, and soy sauce to meat in pan.  Bring to boil.  Reduce heat, simmer 15 minutes or until meat is done and pepper mixture is slightly thick.

Calories - 1 pattie and about 3/4 cup sauce (does not include rice calories - which averages 216 calories for 1 cup which is ALOT of rice) - 246 calories.  So even if you eat a ton of rice that is 462 calories for the entire meal.

I served mine over a bed of brown rice and it was an entire meal!

________________________________________________________________________________

Breakfast Turkey Egg Cups
(These literally take 5 minutes to make, 20 minutes to cook, and you can make a whole weeks worth...great for meal prepping!!)

Ingredients:
Eggs
Freshly sliced turkey (medium cut)
Salt/Pepper
Favorite Veggies (your pick!)

1)  Lightly spray muffin/cupcake tin with cooking spray.  Line each cup with a slice of turkey meat (there will be some excess hanging over).  Drop in an entire egg into each cup - right onto the turkey!  Sprinkle with salt and pepper and your veggie of choice (spinach is always a great one - as are onions, tomatoes, change it up every week!).
2)  Bake just like that - on 350 degrees for 20 minutes or so.  Turkey will be browning on edges.

And viola...y'all are DONE!  Take them out of cups and place in baggie to warm each day!

Each egg cup is approximately 132 calories (depending on the veggies used...and veggies are great calories!) and these are a great source of protein!

Recipes Contributed By:
Fitness is not a destination it is a way of life.
Jennifer Shumate, ISSA - CFT, CNC - NAFC
Senior Trainer
www.instagram.com/denton_north_texas_fit_chicks


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, February 9, 2015

Sock It To Eating Disorders With TFC




Texas Fit Chicks is supporting National Eating Disorder Week by asking our chicks to wear crazy socks as a way of expressing the need to "Sock It To ED," for National Awareness. Please join us the week of February 22-28th by wearing crazy socks to camp

Join Texas Fit Chicks in support of and in helping to raise awareness for this serious issue. Share pictures on fb, IG, or twitter & use the hashtag #SockItToEdWithTFC so we can share a few of your pictures here on our blog and on our facebook page!


A LETTER FROM ONE OF OUR CHICKS:

"My daughter is recovering from an eating disorder. I must admit this has been a complete shock for all of us. As much of a hold I felt I had on my girls with talks, quality time, etc. the truth is we all missed it. I still struggled with accepting it even after she admitted it until her doctors showed me the lab results. Due to excessive binging and purging her potassium levels reached dangerous levels which eventually lead to organ failure. This has been extremely scary and all I keep asking myself is, "How did I miss it?, How as a mom could I not see the pain and loneliness she was enduring not to mention the self hate.?" I swear, we spent every night together talking, watching television, going on walks together, playing with the dog, grocery shopping, etc. I just do not know what happened or how I missed it. I really thought I was in tune to my kids and their needs; clearly I was wrong. It just goes to show that eating disorders do not discriminate against age, race, or gender. 

There is a huge gap in understanding and recognizing what an eating disorder patient looks like.
I am reaching out to you because National Eating Disorder Awareness week is February 22- 28. There is such a misconception of this illness and Dallas is very new in treating this disorder. Doctors and emergency room staff members have so much to learn. When visiting the National Eating Disorder http://www.nationaleatingdisorders.org/ site I learned that there are events held throughout the country but for whatever reason, Dallas acknowledges nothing that week or any other time of year for that matter. My goal is to create something that helps families and the people that are suffering from it so that we can make others aware and prevent unnecessary deaths. I literally could have woken up one morning to a dead child, how terrifying do you think that is?"

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



Wednesday, February 4, 2015

Achieve Your Goals!


Achieve your New Year Nutrition Goals
1.) WRITE GOALS – Hand write goals down on a piece of paper that you want to work toward either on a weekly or monthly basis. The key here is to write REALISTIC & MEASURABLE ones. They can be action related (“I’m going to do 30 min of cardio Monday, Wednesday and Friday mornings”) or weight loss specific (“I’m going to lose 3 pounds in 4 weeks”), or even lifestyle related (“I will be in bed by 9:30 PM on the nights before my boot camp training). Pick however many goals per week or month that you can reasonable attain. Just make sure to write it down and make it official by leaving your goal list out in the open for you to see on a daily basis. For each goal you achieve, treat yourself to a non-food reward. For example:  a new dress, a long bubble bath, a pedicure, etc. You deserve it! After your reward, set new goals for the next week or the next month. It will become fun to invest in your health!
2.) ACCOUNT FOR EVERYTHING – If you have hit a plateau in your weight loss and you are continuing to exercise normally, it may be time to start a food log in a spiral notebook or by using food logging apps like MyFitnessPal or MyNetDiary that will help you keep track of your caloric intake. The point is, sometimes we are overeating without even realizing where those extra calories are coming from. Every bite counts – even small ones. So, if you find yourself nibbling on a bag of chips while watching TV or stealing a bit of your kid’s ice cream, it is time to crunch numbers and account for those calories. For one week, write literally every single thing down that you eat or drink. At the end of the week, you will be able to spot any unhealthy eating patterns/weak moments or times of day and adjust accordingly.
3) CLOSE THE KITCHEN – Don’t even give yourself a chance to bust your great eating habits from the day by coming home to binge at night. Snacking in the evening is the toughest time to resist because that’s when we have the least resolve. Fight off the munchies by eliminating the option completely. Following dinner, immediately clean up your kitchen, turn out the lights, and brush and floss your teeth. This will help you to close out the day’s eating.

Weekend Bleacher Workout


CONTRIBUTING TRAINER:

Marissa Balch-Dosser, CPT.

Monday, January 26, 2015

Eating Out?! Stay On Track With These Tips!!




Let's face it...eating out is really hard when you are trying to lose weight. There is a reason that calorie content and fat grams aren't printed alongside the fettucine alfredo or bowl of queso...because nobody would eat it! A dinner portion of Fettuccine Alfredo at a popular italian restaurant along with 2 of their breadsticks contain 1520 calories and 52g of saturated fat!!! (That's calories for an entire day and double the amount of sat. fat recommended for the DAY!)

The workouts that we do at Texas Fit Chicks Boot Camp will burn anywhere from 400-600 calories in one hour. Add up how many hours you'd have to workout to burn that off, then ask yourself is it really worth it??? Most of the time that answer should be a loud NO. The 90/10 rule should apply to your eating habits when you are trying to lose weight. 90% of the time be eating clean, good foods. Then you can indulge 10% of the time. This can mean that 6 days a week you are eating well and you take 1 day "off" to indulge. For faster weight loss, make that 1 meal rather than 1 day. When you realize how quickly you can derail your hard workouts - it makes the eating bad not seem so good!

If it's not time for your free meal and you have to go out to eat, here are a few tips on how to eat smart when eating out:

Start out with a small salad. This will help to fill you up before the main dish comes, and might prevent you from overeating the higher calorie food. Order it without croutons, cheese or cream-based dressing. Oil and Vinegar is best.

Order Veggies instead of rice

Stick to chicken or fish as an entree - order it grilled, baked or blackened - Avoid Crusted, stuffed or fried of course

Ask for salsa as a side sauce instead of sour cream, butter, cheese or bacon.

Ask for a to-go box before you start eating and divide your meal in half right away. The portion sizes are out of control in our society - and you won't feel compelled to eat more than you need if it's not in front of you

Don't drink your calories - stick with water w/ lemon, unsweetened tea, etc.

Order off the kids menu - many times these sized portions are "normal" and half the calories of the full sized entree

So many restaurants have their nutrition info online - so if you know ahead of time where you are going, educate yourself before you get there. You will be shocked to see the amounts of sodium, fat and calories that are in some healthy sounding entrees. The restaurants want people to come back over and over - and to make the food taste the way they make it, they load it up with butter, sugar and it's easy to get your full days worth of calories in one sitting!

When trying to lose weight, ignorance is not bliss. Once you realize how much work goes into burning calories, then you learn how many calories are in restaurant food, you will most likely decide that it's just not worth it. Our society is so food-driven these days, and if you look at what a portion size was 50 yrs ago, and what it is today, it's no wonder we have the obesity crisis that we do in America.

The best way to stay on track is to prepare as many meals at home as you can, but if you need to go out, make a plan before you go...and think this thought: "Is what I'm about to eat going to get me closer to my goal?" Might make you re-think that Alfredo :)


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, January 20, 2015

SNACKS To Help Keep You On Track!!




We've put together a list of favorite snacks from our Texas Fit Chick Trainers to share with you!

1. Apple slices topped with all natural peanut butter
2. Cucumber slices with hummus
3. 3 oz of lunch meat (rolled up) and an apple
4. Carrots/celery with roasted red pepper hummus
5. Pumpkin oatmeal bars (homemade)
6. Post workout turtle bars (oat or coconut flour, quinoa, sesame seeds, chia seeds, almonds (any nut) & lentils w/honey)
7. PB2 on brown rice crackers
8. Celery & PB2
9. Celery w/ almond butter
10. 1lb of organic chicken tenders in the toaster oven to bake for about 10 minutes...then save them in the fridge and snack on those when hungry and serve to the kids as snacks or part of lunch!
11. Carrots and Hummus
12. String Cheese
13. 3 egg whites & 1 whole egg w/Chipotle Laughing Cow wedge
14. Green Fuji Apple with PB2
15. Shakeology
16. Tomato slices and a cup of low fat cottage cheese
17. Apple and a few almonds
18. Apple and about a tablespoon of peanut or almond butter
19. Hard boiled egg and an apple
20. A fresh fruit mix of strawberries, blueberries and raspberries with either a cup of Greek yogurt or cottage cheese.
21. Veggies & hummus
22. Nuts
23. Homemade hummus, blueberries & yogurt, peanut butter
24. Greek yogurt and fresh pineapple
25. String cheese and almonds
26. Greek yogurt ranch with carrots
27. Diced avocado and tomatoes
28. Green smoothie
29. One small gala apple with 1 teaspoon Justin's Maple Almond Butter
30. A tsp of Justin’s Maple Almond Butter to my plain Greek yogurt with one drop of liquid Stevia...heaven!
31. Fage Greek yogurt sweetened with Stevia and berries.
32. Pita chips and/or veggies with hummus
33. Boiled eggs and grapefruit
34. 1/2 grapefruit w/ 1/2 cup lf cottage cheese
35. 1/2 chopped chicken Brest with 1 tsp pesto and 1/2 tomato
36. Spinach with 1/4 cup sliced apple sprinkle almonds olive oil lemon juice
37. 3 egg whites + one whole egg with tumeric and hot sauce
38. 1 tbs almond butter on Ezekiel toast
39. Whey protein shake
40. Plain Greek yogurt mixed with puréed fruit made at home
41. Fage non-fat greek yogurt with fresh berries, honey and ground flax seeds
42. Quest Protein Bar
43. Greek Yogurt with frozen blueberries and stevia
44. Apple slices or banana with 1-2 tsp of peanut or almond butter fresh salsa and 6 whole grain tortilla chips
45. 1/3 C greek yogurt with honey and banana slices
46. Half a slice of whole grain toast with a teaspoon of Nutella
47. 1 Tbsp of peanut butter with 15 baby carrots and a small box of raisins

Let us know if you find your favorite new snack here...or add your favorite healthy snack to the comment box below! Enjoy! www.texasfitchicks.com Learn more about us!


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, January 13, 2015

Tips To Help You Lose Weight: Eat Slowly



Eating Slowly & Why It's Good!

Everything in our lives is fast - fast cars, fast trains, fast lanes, fast money, fast broadband and of course fast food. There's lunch on the run, dinner in under 30 minutes, 2-minute noodles, take-away to grab and run. Life is rushed and stressful. When we finally grab a moment to eat, we bolt it down as quickly as we can. And multi-tasking whilst eating is the norm - we munch a sandwich at our desk, catch up with the news over dinner or read the paper over coffee and a muffin.

Now there's a new school of thought to re-train yourself to eat slow. Like the Slow Food movement that's supporting a return to traditional cuisine, it's part of the philosophy that food is special and should be enjoyed at leisure to bring out its full satisfaction and flavor. If you eat at a leisurely pace, you'll enjoy your food more, have less problems with your digestion and force yourself to slow down. Your health and attitude to life will lift noticeably!

Eat slowly, eat less, enjoy more

Eating slowly is also one of the most successful techniques to help people lose weight. A recent US study of 30 women showed that eating slowly helped them to reduce food intake by around 275 kilojoules (66 cals) at each meal without any suffering and maximized their food satisfaction scores.

Research shows it takes 15 to 20 minutes for your stomach to signal your brain that it's FULL, so this technique prevents you overeating without realizing it. It's simple. Here's how to practice it (it helps to do it by yourself the first time):

1. Sit down to eat and focus on the food in front of you - your goal is to savour each mouthful aiming to ‘extract' the maximum flavour and satisfaction.

2. Eat with a fork and knife, not your fingers.

3. Put the fork and knife down between each bite. Have a pause halfway through the meal and ask yourself: "How full am I now or do I need to eat more?".

4. Take small bites and chew well. Aim to chew each mouthful at least 5 times before you swallow.

5. While you're retraining yourself, don't eat in front of TV or while you read. It becomes ‘mindless eating' and you don't remember what you've eaten.

6. Don't eat while you walk or shop.

7. If you have to eat at your desk at work, clear aside a small spot and have your food there, keeping a distance from your computer or paperwork.

Tuesday, December 30, 2014

#FITin2015 #TexasFitChickContest PHOTO CONTEST!!!!!



WE HAVE OUR WINNERS!!


ENTER THE #FitIn2015 #TexasFitChicksContest
What's Your New Year Resolution? 
SHARE IT WITH US for a chance to WIN
$100 off a session of Texas Fit Chicks Boot Camp - 1st Prize
$50 to Fit Chick Bling - 2nd Prize
Winners will be chosen by random draw
Contest runs from 12/31-1/10/2015

WE HAVE OUR WINNERS AND LOTS OF GREAT SUBMISSIONS!!!

Congratulations to our
1st Place Winner!! 
$100 Off of the next session of Texas Fit Chicks!


And to our 2nd Place Winner! $50 to www.FitChickBling.com


Contest Details:
One winner will receive a $100 credit towards purchase of TFC boot camp class. Must redeem within 90 days of winning and be used at the same camp location. No cash value. Non transferable. Winner will be notified by 1/15/2015 via email. One second place winner will receive a $50 credit to www.fitchickbling.com and will also be notified by 1/15/2015. No cash value non transferable. Both winners will be selected by random draw.

Check out some of the amazing submissions from our photo contest: