Monday, September 26, 2016

Kyle Texas Fit Chicks: Julia's Inspiring Transformation Story




Fit·ness – the condition of being physically fit and healthy. This is exactly what I believed fitness to be 6 months ago, a condition. A mental condition for people with addictive personalities who let fitness consume all the time in their days and every aspect of their lives. Today, I am embarrassed by my past self and the judgements I made about “fit” people. I couldn’t have been more wrong. I was in denial. I was miserable. I was 6 months into marriage and gaining weight at a rapid pace. And the worst part was my negative attitude towards eating healthy and being physically active. It wasn’t for me. I didn’t have the wherewithal or the motivation to do it/make it a habit– or so I thought.

I needed to make a change and I knew it so I started scanning Groupon for the cheapest alternatives for eating healthy and working out. This is when I found Texas Fit Chicks. I bought the Groupon and within minutes I was exchanging emails with my new trainer Terah, and my first class was set for Monday – April 4, 2016. This was the day that changed my lifestyle and outlook on everything fitness-related. The class was new and exciting each time I went, the other women were welcoming, encouraging, and willing to share their own fitness journeys (without fear of being judged), Terah was positive, motivating, and honest, and I had found the fitness path I wanted to continue down.

My body was changing without me realizing it. I had let my body image get so distorted by my initial weight gain that I wasn’t allowing myself to see my results. Lucky for me, Terah loves the little accomplishments, and lets myself (and the other women) know when a baby muscle has appeared somewhere on our bodies, when our squats get lower, when our pikes get higher, and when we accomplish something that we couldn’t just a few weeks prior. She rubbed off on me. I started to see the little changes that were occurring and started appreciating my accomplishments and my body more.

Since starting TFC I have lost about 10 pounds and a few inches from my waist, arms, thighs, etc. But, most importantly to me, I gained confidence in myself, I gained confidence in my body, and I have gotten physically and mentally stronger. I know that with my continuing TFC journey my strength will continue to increase, my eating habits will continue to get healthier, and the love I have for TFC and the ladies I get to spend three evenings a week with will just get more intense with each passing class because I wouldn’t be where I am today without them.

Thursday, September 22, 2016

Fit Chick MIGHTY Muffins!





These little muffins are mighty and they will help you power through your day! They are packed with yummy goodness and are nutritious! Enjoy as a snack or part of your morning breakfast.

Mighty Muffins
  • 1 1/2 cups unbleached, whole wheat flour
  • 3 1/2 teaspoons baking powder
  • 1 teaspoon sea salt
  • 1 1/4 cups unsweetened almond milk
  • 1 egg
  • 3 tablespoons almond oil
  • 1 tablespoon vanilla extract
  • 1 teaspoon nutmeg
  • 1 tablespoon cinnamon
  • zest from 1 orange or lemon
  • 2 tablespoons chia seeds
  • 1 cup blueberries
  1. Adjust oven rack to middle position. Preheat to 350.
  2. Sift together flour, baking powder, salt, nutmeg and cinnamon
  3. Whisk together milk, egg, almond oil
  4. Add wet ingredients to dry ingredients and stir until smooth
  5. Stir in zest, chia seeds and blueberries
  6. Fill each cup in a muffin tin 3/4 full
  7. Bake 20 minutes
  8. Yields 12 muffins

Monday, September 19, 2016

Fit Chick Transformation: Richardson Evening Texas Fit Chicks!!





I'm a 34-year-old stay-at-home mom of a toddler and a baby, who I still breastfeed. My baby is now almost 1 years old and I decided it was time to get the weight off. I had been eating junk food out of boredom and convenience and it was taking a toll on me. I cleaned up my eating with My Fit Pal for guidance and joined a 3-month plan at Texas Fit Chicks in Richardson Evening Texas Fit Chicks. I told myself I wouldn't miss a single class. Even when I traveled out of town I arranged a personal trainer. I started running again and added an extra day of exercise. Sure enough the weight is coming off. Within my 3 months of better nutrition and workouts, I've lost 31 lbs and multiple dress sizes. I don't get tired lugging the kids around now, and I'm excited to see an improvement in my blood pressure, sugar, and cholesterol! I'm still working on lowering my body fat and I know I will hit my goal with patience and dedication. By no means is my "diet" overly intense. I still enjoy pizza and ice cream with my kids, but in moderation. I'm looking forward to my continued transformation thanks to the support of Texas Fit Chicks and trainer Wendy Lee!

MTTh, 7 pm

Wendy Lee
Directing Trainer
CPT-ACE

Monday, September 12, 2016

Fit Chick Transformation: Waco Texas Fit Chicks!!



Body Transformation is possible for you! Sign up for a camp at www.fitchicktraining.com
, and start your fitness journey! 

They say the best teachers are those who have struggled themselves. Well, I struggled alone, but you don’t have to. Check out my own transformation!

My mommy tummy is still there and I'm not yet totally ripped. But I have confidence to post a picture of myself on Facebook, in a bathing-suit. For someone who used to hide behind my kids in photographs, that is a big deal.

In 2010, my husband was diagnosed with a Chronic Illness and was hospitalized 10 times in 6 years. In that time, we had two lovely children who kept me smiling during the darkness - a big burden to carry on their sweet, little shoulders. 

Living far from family in Germany, with a husband in the hospital or sick at home, I was taking care of two children alone and working for much of the time. At the end of the day, I escaped with food, wine, and general “vegging-out”. 

I reached 180 pounds and gave my hope away along with my skinny jeans. 

But somewhere, deep down in my mommy tummy, a fighting voice told me I could be healthier and happier. 

After months of hard work, I lost over 30 pounds. My fitness levels are fantastic. 

My story is not unique. Life throws things at all of us. You women are amazing in all you do to handle it and take care of others at the same time. 

But to truly take care of others, you must first take care of yourself. Take this step for yourself and those you love. Get fit and healthy. 

Waco Texas Fit Chicks
Sign up for a camp athttp://www.texasfitchicks.com/meredithd!!!!

Sunday, September 11, 2016

Sore Muscles? Try Water with Turmeric!!





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.

Monday, August 29, 2016

Trainer Favs: Vanilla Protein Shakes




We love protein shakes! Check out some of these yummy vanilla protein shake recipes brought to you by your amazing Fit Chick trainers. These aren't just your normal ol' vanilla shakes either... enjoy & "LIVE THE FIT LIFE".

SAM
"My latest obsession is vanilla protein with cooled coffee, frozen banana, almonds, and cinnamon! I'm obsessed, I tell ya! You get your protein, fruit, caffeine, and the cinnamon to balance blood sugar... All in one delicious frozen drink!"

DANYELLE
Half scoop of van & a half of choc & pb2, ice, water, and a splash of milk.

TAWANA
1 scoop vanilla protein
8 oz- 10 oz almond milk
3 strawberries
1/2 banana
5-6 ice cubes
Blend and enjoy!

1 scoop vanilla protein
8 oz- 10 oz almond milk
1/2 frozen banana
1 tbsp almond butter
5-6 ice cubes
Blend and enjoy!

1 scoop vanilla protein
8 oz- 10 oz almond milk
3 strawberries
1/2 cup blueberries
1 tbsp Greek yogurt 
5-6 ice cubes
Blend and enjoy!

I dislike cottage cheese but add protein to it and it's yummy. 
The protein changes the texture and it makes it edible (for me) 
1/2 cup of cottage cheese 
1/2 scoop vanilla protein 
Stir it up and enjoy! 
Optional: Fruit or granola 
Delicious!!!!!

ANNALISA
1 scoop vanilla protein
8oz Unsweetened vanilla almond milk 
Half a frozen banana
& Lots of cinnamon 
Blend:)

DEENA
Vanilla protein, raw meal vanilla chi or Thrive shake 
mixed with 1 frozen banana
unsweet vanilla almond milk
and 1 Tbsp chocolate PB2 with ice. Blend.

JEANNIE
Great Stuff PB powder
organic cocoa powder
2 Tablespoons organic pumpkin pie mix
1/3 cup Greek yogurt
Vanilla protein powder
Ice
Blend! 

BRITTANY
Mix vanilla protein powder with coffee, add some cinnamon, and poor it over ice :)


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

Fit Chick Transformation: Nicole @ Westover Hills TFC!!

Texas Fit Chicks Westover Hills, San Antonio, TX Trainer – Jessica Luna Testimonial –


Nicole's Fit Chick Transformation!!





Let’s just begin this story by saying that Texas Fit Chicks changed my life! I have spent more than half of my life overweight. I never exercised, ate whatever I wanted whenever I wanted, and was just enjoying life while not ever getting on a scale to weigh myself and face reality.

In 2013 I gave birth to my daughter and had only found out my weight because of my regularly scheduled sonograms. I thought I would start working out after having her, but we all know what happens after we have babies. The last thing we want to do or have time for is working out. So months went by and I was still very much overweight, 250 lbs to be exact. I started going to Zumba classes in 2014 and did drop about 25 lbs over the course of a year, but I was still eating whatever I wanted (mostly fast food and junk food). I eventually plateaued and realized I needed to intensify my workouts and change the way I was eating.

In early 2016 I signed up to participate in the HEB Slim Down Show Down through work. At this time I also started jogging/walking at the gym and at the track at work. This was the beginning of a lifelong change for me. As part of the program, we were required to download MyFitnessPal. This little app opened my eyes and changed the way I would look at food for the rest of my life. I could not believe the amount of calories I was putting into my body. I started obsessively counting calories and I found myself avoiding certain foods because I did not want to put that many calories into my app. I had now taken a baby step to eating healthier food and noticing the types of food I was taking in.

Now I needed to step it up with my fitness plan. I saw a Groupon for Texas Fit Chicks in March of 2016. At first I was hesitant. Can I really do boot camp? Am I fit enough? What if I slow everyone else down? Why spend money on something I may not even want to continue past the first week? But I purchased the Groupon knowing that I would have to use it because I had paid for it! I went on a cruise in late April and gained 8 lbs. I came back from the cruise and started boot camp at the Texas Fit Chicks Westover Hills location with Jessica Luna the following week, May 16th, 2016.

My starting weight was 224 lbs. I have been going to camp for a little over 3 months. I now weigh 183 lbs and I have lost a combined total of 20 inches from my entire body. But this is more than just about the numbers. This is about how I feel. I feel sexy again. I feel beautiful again. I feel in love with my body again. I feel energized, motivated and determined to grab life by the horns and conquer every day. I can work out in the morning, go to work all day, spend quality time with my husband and daughter in the evening, and go to bed feeling accomplished and ready to take on the next day! I know that I am now on a journey to a healthier happier me and I am enjoying the ride. I am here to tell all you strong beautiful women that it can be done. It won’t be easy and it will take sacrifices, but in the end it can be done, and you will love yourself for it! TFC STRONG!!

For more information about Westover Hills Texas Fit Chicks in San Antonio, Tx please contact:

Live The Fit Life 
Jess Luna -ISSA-CPT
Jess@texasfitchicks.com
http://www.texasfitchicks.com/Jess
http://www.facebook.com/westoverhillTFC

Monday, August 22, 2016

Fit Chick Transformation: Denton Texas Fit Chicks!!



Four years ago the picture on the left was taken, when I saw it I immediately called my husband and said "Life has to change!" We had baby #2, my energy, confidence & happiness was shot, genetics were starting to creep up on me!

I was so excited when found Texas Fit Chicks! Women only, 3 days a week, like minded fitness friends, new workouts, meal plans, empowering environment - SIGN ME UP! 👊❤💪🌸 That was the best choice! For 4 years, I have spent my mornings with the most amazing chicks & trainers who empower, encourage & motivate each other & myself. Chicks I wouldn't have met without TFC and who have a very dear place in my heart! ❤ My news feed is filled with positive, encouraging pictures & words that help my days start on a positive note! 

Yes, life is hectic, crazy & busy but I carve out the mornings for me. I work full time, I have 2 crazy boys and an even crazier husband, we have church, sports, family time & life that pulls us all kinds of directions ....BUT they support me and encourage me to stay on track! I am grateful they push me to keep on track! I know I am making myself better for THEIR FUTURE! I will be able to chase them when they are young, I will be able to move things when they move out & I will be able to do the same with their kids!

Working out produces endorphins, endorphins make you happy! So see, it's not always about a certain size or number on the scale! It's also about surving stressful times. Being a part of the #TFCFamily has helped me thru some of the most challenging times in my life! Those days I wanted to curl up in bed and cry, those days I was exhausted, those I was stressed to the max - drowning in life, those days I thought "I just can't!".... Working out got me thru it, it gave me the energy to conquer whatever life threw at me!  It's not just about hitting a certain size or number, it's about maintaining a healthy lifestyle!! Its about falling in love with the process of taking care of you, your mind, body and spirit! 

Yes, I am tired at the end of the day - who wouldn't be when you are up at 4am and hit the day full force with excitement - but I dont regret it because it's from pushing myself & those around me to become better, I am focused on healthy choices in life, food & fitness! I have fulfilled my days & lived my purpose! 
Taking control of my life, my health, my happiness has been truly life changing! What are YOU waiting for!?! Email Christy@texasfitchicks.com to start your fitness journey with us! 
Tues.Thurs.Fri at 5am or 6am! 

#TexasFitChicks #TFCUnicorns #LiveTheFitLife #TakeCareOfYou #Workout #WomensFitness #Endorphins #DoItForYou #Energy #MakeAChange #Dentoning #Denton #HealthyLiving

Monday, August 15, 2016

Fit Chick Transformation: Jersey Village TFC


My Fit Chicks Story


I always wonder what the new chic’s story is when she shows up for the first time. Will she have the fight in her to last long enough to accomplish her health goals or will she not?


I want you all to know that I am always rooting for her because I know from personal experience she is up against tough odds. SHE is ME.
April asked me to put my Fit Chicks journey together for our group to read. So here goes fellow chicks…
The heaviest I weighed myself was at around 269. I was prediabetic and desperate to change my life. I starting changing my eating habits, cutting out fast foods, learning to eat normal size portions and educating myself on healthy nutrition as much as possible.
I was on my healthy journey but hit a bump in the road. My weight loss came to a screeching holt. I knew what was missing…exercise.   One day, me and my neighbor were talking about my weight loss and she invited me to join her exercise group - Texas Fit Chicks.  
Although I had not worked out in 20 years I was determined continue in my quest for a healthy body. So I showed up weighing much more than my neighbor…who by the way was very fit and the best in the class and of course my beautiful trainer Marissa. She was the picture of perfection. I remember thinking…I will never be as fit as her. I remember saying…I want to look like you.
I struggled through my first bootcamp. I felt like I wanted to throw-up but I never quit. I just kept moving. I struggled just to jump rope. It was very intimidating. But Marissa stuck with me. She kept a close eye on me to make sure my posture was good so I did not inure myself. She wasn’t afraid to call me out or challenge me. I loved this about her. At first it was very difficult for me to go back to bootcamp. Physically I was in pain. And mentally, I had not created the habit of making exercise a part of my regular regimen. There were so many reasons why I shouldn’t get out of that warm bed and go work out - I didn’t feel good, it was raining, my hair hurt. ; ) But I would dig whatever I possible could out of my gut to get myself out of that bed and get dressed and just go. NO EXCUSES. Soon this mindset started paying off and I started seeing results. I started seeing muscles that I didn’t even know were there. My energy level soared and I just started feeling stronger inside and out. The struggle to get out of bed was no longer a struggle. It became a habit. For the past 3 years I have been the only one to show up the day before Thanksgiving and Christmas. I paired this mindset with a specific calorie intake and I found myself for the first time in over 20 years not obese.
Fast forward three years and my now awesome trainer April last weighed me in at 145 lbs. She has been such an inspiration. Pushing me harder than the other chics when she knows she needs to. Challenging me to do some incredible things when it is just me and her…4 minute planks. We have created a mutual respect…we are a team and we both have to do our part for this to be a success. And we both continue to honor each other in that way.
So back to you fellow fit chicks…it isn’t always pretty, and perfect and you’re not always going to be the fastest and the strongest and the most coordinated. I still have horrible form. I am so thankful we are doing this is the dark so you can’t see how uncoordinated I really am. But I know this for a fact, if you stick with it, you will get what you want. Your body is your temple.
…And remember chicks I’m rooting for the fighter in you, and so is April, and so are all the wonderful Texas Fit Chicks trainers.
Join Jersey Village TFC:
April Emmers MAT, CPT
TFC Directing Trainer 
Jersey Village Texas Fit Chicks
April@texasfitchicks.com




Sunday, August 7, 2016

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 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:

1. 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.

2. 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

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

4. 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

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

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

7. Check the nutrition info ahead of time
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. 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 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 beyond. 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.

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


Sunday, July 31, 2016

Fit Chicks Summer Slimming Secrets!





We got together here at Fit Chicks to bring you just a few summer slimming secrets. Incorporate these secrets with your regular Fit Chicks bootcamp workouts and you will be ready to rock all summer long and beyond!

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! Fit Chicks recommends 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 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 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, 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.

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


Tuesday, July 26, 2016

We Back The Blue!


With the recent tragedies that have plagued our country, we would like to thank our law enforcement officers and first responders for continuing to serve and protect.
For the remainder of 2016, any active female law enforcement officers can attend our classes FOR FREE! Thank you for your service.
Please see our website to find a camp location and time that works for you:http://www.fitchicktraining.com/find-a-camp.html
Then send your name, phone number, email address, the name of your law enforcement department and which of our camps you'd like to attend to support@texasfitchicks.com
Must show current, active police department ID. Valid for Texas or Oklahoma when you first attend. We hope to see you in class soon!

Monday, July 18, 2016

A Home Workout Just For YOU!




LeighAnne Maloy
Texas Fit Chicks Boot Camp
LeighAnne@texasfitchicks.com

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, July 11, 2016

Easy Swaps To Make Baking Healthier




We work out hard all week to keep our bodies looking and feeling great, but remember... sometimes we should still enjoy deserts and foods we love! So when you decide it's time to bake something yummy, don't feel bad, just think about making some healthy substitutions. Here are a few easy swaps from Texas Fit Chicks to make baking delicious deserts and snacks just a little healthier!

1. Use flour alternatives
When baking try using buckwheat flour. What's so good about buckwheat flour?! Well besides being a gluten free alternative, it's a seed, so it's rich in antioxidants and low in starch! Surf the web for some fantastic recipes! What about almond flour?!  It's high in protein, low in carbohydrates and low in sugars. Unlike other alternatives to wheat flour, almond flour is moist and delicious. 1/4 cup of almonds has 45% of your daily value of magnesium. Lastly, check out coconut flour: it packs a whopping 5 grams of fiber per 2 tablespoons (with only 2 grams of total and saturated fat)! Coconut flour has health benefits for people with diabetes, too: adding coconut flour to baked goods lowers the glycemic index (a measure of the rate that a food increases blood sugar. Try using a combination of coconut flour and almond flour it will give you great baking results. Coconut flour gives you very airy light baking results  and almond gives you more dense baking results so the combination is great!



2. Cut the sugar with Stevia
So by now you've all heard of Stevia. Here's why it's such a great alternative to sugar and can be used in your favorite recipes. Even if you only sub in 1/2 of Stevia in the raw when baking think of how many calories you're saving. Stevia is an all natural sweetener derived from the native shrub, Stevia rebaudiana. There are plenty of popular sweeteners that can claim an all-natural origin — including honey, maple syrup, molasses, and even newcomers like agave and xylitol — but none of them can brag about being calorie free. And there are plenty of artificial sweeteners, like Sweet’N Low and NutraSweet, that are low calorie, but because they are synthetic-based, they can't claim to be natural.



3. Double your protein with greek yogurt
Tangy, thick, and lusciously rich, there's a lot to love about Greek yogurt. Plain Greek yogurt has double the protein, half the carbs and half the sodium of the regular variety. Not to mention all of the probiotic action! Greek yogurt can easily be swapped for other fats when baking or cooking. You can use Greek yogurt to cut down on sugar and butter in some recipes.



Here's a quick & delicious treat!

Cookie Dough Greek Yogurt Snack

Ingredients
1 small container of plain Greek yogurt
1 tbsp peanut (or other nut) butter
1 tbsp sweetener (like maple syrup, honey, or STEVIA)
1/4 tsp vanilla
pinch of sea salt

1 tbsp mini chocolate chips

Directions
Combine the Greek Yogurt with the peanut butter, Stevia, vanilla and sea salt. Mix until smooth.
Top with Mini Chocolate chips. Enjoy!


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