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

Tuesday, March 31, 2015

Summer Is Approaching...Eat Clean NOW!


Here are some great clean-eating recipes to have you summer ready in no time!


CHICKEN MARSALA CROCK POT RECIPE

Ingredients

4 boneless, skinless chicken breasts
1/2 tsp. sea salt
1/2 tsp. pepper
1 tbs. olive oil
1/4 cup of flour
1/4 cup Chopped parsley
1/2 cup Marsala wine
1/2 cup sliced mushrooms

Directions:


Mix most of the flour with the sea salt and pepper and cover the chicken breast in this mixture. In a skillet brown the chicken breast on both sides and place in the Crockpot. Add the wine and mushrooms to the skillet and let heat for about 10 minutes, while tossing and stirring. Sprinkle the left over flour onto the chicken breast and pour the sauce over. Allow cooking on low for 6 hours. Use the parsley to garnish the finished chicken Marsala.

 MEXICAN CHICKEN SKEWERS with GUACAMOLE


Ingredients

3 tbs. olive oil
1 garlic clove, crushed
1 tsp. ground cumin
1/2 tsp. cayenne pepper
4 chicken skewers and 4 bamboo skewers or 3 skinless chicken breasts, cut into cubes and 8 bamboo skewers
1 small red pepper and 1 small green pepper, deseeded and cut into bite-size pieces
1 small to medium onion, cut into 8 wedges
Small tub guacamole, to serve

Directions:

Put the oil, garlic and spices into a bowl and mix well. Take the chicken pieces off the skewers and add to the marinade, mix and leave to marinate at room temperature for 30 minutes.
Meanwhile, soak 8 bamboo or wooden skewers in cold water for the same time.
Thread the chicken, peppers and onion alternately onto the skewers. Brush any remaining marinade onto the peppers and onion pieces. Put on a cooking grate and cook directly over a medium heat source for 10-12 minutes, turning halfway. Serve with guacamole.

GARLIC SALMON with SWEET ONION RELISH

Ingredients

5 tbs. extra virgin olive oil, divided
2 garlic cloves, crushed
1/4 tsp. freshly ground mixed peppercorns
1 1/2 cups chopped sweet onion
1/4 cup chopped oil packed sun-dried tomatoes
4 (6 ounces each) skinned salmon fillets
1 tbs. balsamic vinegar
1/4 cup toasted broken walnuts
2 tbs. thinly sliced fresh basil leaves
1/4 to 1/2 teaspoon sea salt (or regular salt)

Directions:

In small bowl, whisk together 3 tbs. of olive oil, garlic and peppercorns and set aside. Heat remaining 2 tbs. Of olive oil in small skillet over medium heat. Add onions and sun-dried tomatoes and cook 10 to 15 minutes, stirring occasionally. Meanwhile, brush salmon with garlic olive oil and place on broiler pan about 4 inches from heat. Broil 5 to 8 minutes, turning after 3 minutes and brushing both sides of salmon again with garlic oil. Stir balsamic vinegar, walnuts and basil leaves into onions. Season with sea salt to taste. Serve onion relish alongside salmon.

SUMMER TOMATO SALAD

Ingredients

1-pint cherry tomatoes, halved
1-pint yellow pear tomatoes, halved
1/4 cup chopped green onions
1 clove garlic, minced
1/4 cup chopped fresh basil
1/4 cup chopped cilantro
Freshly ground black pepper to taste
Ground red pepper to taste
Sea salt to taste

Directions:

In a bowl, toss the cherry tomatoes, yellow pear tomatoes, green onions, garlic, basil, cilantro, black pepper, red pepper, and sea salt. Refrigerate 30 minutes and toss again before serving. 

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, March 17, 2015

Try A Healthy Green Tea Smoothie!


Green Tea Smoothie Recipe

Ingredients
  • 1 cup brewed green tea, cooled
  • 1 fresh or frozen medium banana
  • 1 cup baby spinach
  • 1 teaspoon coconut oil
  • 1 teaspoon honey
The Add-ons
  • 1/2 cup fresh or frozen berries of your choice
  • 1/3 cup yogurt
  • 1 serving of your preferred protein powder
Mix & Enjoy! 
Place all of the ingredients into your blender and blend on high for 30-45 seconds or until the desired consistency is reached.

Chick Transformation: Tiffany @ Princeton TFC


I know sometimes people are intimidated to join workout groups because they are scared they won’t be able to keep up or they think they will look fat or weak. I was one of those people! Theresa, our Princeton Texas Fit Chicks Trainer, reminds us all the time, "We’ve all had a first day!” It’s hard to believe that others too have struggled. We have had a lot of new chicks lately and that is AMAZING! My hope is that everyone stays and doesn’t feel discouraged, intimidated, nervous or really any other negative adjective. We are a family here at Texas Fit Chicks and are all looking to be healthier. I realize after your first Fit Test Friday it might seem scary, but it gets better and you WILL get stronger. Eight months ago I was the one who had to sit down and almost vomited my first day. Friday, I set a personal record and held a four-minute plank. Below is a picture from my Instagram account, tiff_getting_fit, which I use it to track my progress and keep me motivated if anyone wants to follow. This picture was taken about 1 month before I started my journey with Princeton Texas Fit Chicks. We all really do have first days! It will be the first of many adventures for the “new” you. This weekend I successfully completed my very first 5k. I am so excited to see where I will be six months from now. Live the Fit Life!

~Tiffany Fisher, Princeton Texas Fit Chick


Join us at Princeton Texas Fit Chicks!
Theresa Taylor
Boot Camp Instructor 
One-On-One Personal Trainer
Texas Fit Chicks Boot Camp

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