Monday, May 16, 2016

75 WEIGHT LOSS TIPS!




 I can only handle 1 change now. What should it be??
  • Eating out? Halve it, and bag the rest. A typical restaurant entree has 1,000 to 2,000 calories, not even counting the bread, appetizer, beverage, and dessert.
  • When dining out, make it automatic: Order one dessert to share.
  • Use a salad plate instead of a dinner plate
  • See what you eat. Plate your food instead of eating out of the jar or bag.
  • Eat the low-cal items on your plate first, then graduate. Start with salads, veggies, and broth soups, and eat meats and starches last. By the time you get to them, you’ll be full enough to be content with smaller portions of the high-calorie choices
  • Instead of whole milk, switch to 1 percent. If you drink one 8-oz glass a day, you’ll lose 5 lb in a year
  • Overeating is not the result of exercise. Vigorous exercise won’t stimulate you to overeat. It’s just the opposite. Exercise at any level helps curb your appetite immediately following the workout.
  • When you’re exercising, you shouldn’t wait for thirst to strike before you take a drink. By the time you feel thirsty, you’re already dehydrated. Drink 8 ounces an hour before and another 4 to 8 ounces every 15 to 20 minutes during your workout. Finish with at least 16 ounces after you’re done exercising
  • Drinking too few can hamper your weight loss efforts. That’s because dehydration can slow your metabolism by 3 percent, or about 45 fewer calories burned a day, which in a year could mean weighing 5 pounds more. The key to water isn’t how much you drink, it’s how frequently you drink it. Small amounts sipped often work better than 8 ounces gulped down at once.
  • Skipping breakfast will leave you tired and craving naughty foods by midmorning. To fill up healthfully and tastefully, try this sweet, fruity breakfast full of antioxidants. In a blender, process 1 c nonfat plain or vanilla yogurt, 1 1/3 c frozen strawberries (no added sugar), 1 peeled kiwi, and 1 peeled banana. Pulse until mixture is milkshake consistency. Makes one 2-cup serving; 348 calories and 1.5 fat grams.
  • If you’re famished by 4 p.m. and have no alternative but an office vending machine, reach for the nuts—. The same goes if your only choices are what’s available in the hotel minibar.
  • Next time you’re feeling wiped out in late afternoon, forgo that cup of coffee and reach for a cup of yogurt instead. The combination of protein, carbohydrate, and fat in an 8-ounce serving of low-fat yogurt will give you a sense of fullness and well-being that coffee can’t match, as well as some vital nutrients. If you haven’t eaten in 3 to 4 hours, your blood glucose levels are probably dropping, so eating a small amount of nutrient-rich food will give your brain and your body a boost.
  • Making just a few changes to your pantry shelves can get you a lot closer to your weight loss goals. Here’s what to do: If you use corn and peanut oil, replace it with olive oil. Same goes for breads—go for whole wheat. Trade in those fatty cold cuts like salami and bologna and replace them canned tuna, sliced turkey breast, and lean roast beef. Change from drinking whole milk to fat-free milk or low-fat soy milk. This is hard for a lot of people so try transitioning down to 2 percent and then 1 percent before you go fat-free.
How do I avoid late-night eating??
  • Eat breakfast, lunch, and dinner. The large majority of people who struggle with night eating are those who skip meals or don’t eat balanced meals during the day. This is a major setup for overeating at night
  • Eat your evening meal in the kitchen or dining room, sitting down at the table.
  • Drink cold unsweetened raspberry tea. It tastes great and keeps your mouth busy.
  • Change your nighttime schedule. It will take effort, but it will pay off. You need something that will occupy your mind and hands.
  • If you’re eating at night due to emotions, you need to focus on getting in touch with what’s going on and taking care of yourself in a way that really works. Find a nonfood method of coping with your stress.
  • Put a sign on the kitchen and refrigerator doors: “Closed after Dinner.”
  • Brush your teeth right after dinner to remind you: No more food.
  • Eat without engaging in any other simultaneous activity. No reading, watching TV, or sitting at the computer.
How can I control my raging sweet tooth??
  • Once in a while, have a lean, mean salad for lunch or dinner, and save the meal’s calories for a full dessert
  • Are you the kind of person who does better if you make up your mind to do without sweets and just not have them around? Or are you going to do better if you have a limited amount of sweets every day? One RD reported that most of her clients pick the latter and find they can avoid bingeing after a few days.
  • If your family thinks they need a very sweet treat every night, try to strike a balance between offering healthy choices but allowing them some “free will.” Compromise with low-fat ice cream and fruit, or sometimes just fruit with a dollop of whipped cream.
  • Try 2 weeks without sweets. It’s amazing how your cravings vanish.
  • Eat more fruit. A person who gets enough fruit in his diet doesn’t have a raging sweet tooth.
  • Eat your sweets, just eat them smart! Carve out about 150 calories per day for your favorite sweet. That amounts to about an ounce of chocolate, half a modest slice of cake, or 1/2 cup of regular ice cream.
  • Try these smart little sweets: sugar-free hot cocoa, frozen red grapes, fudgsicles, sugar-free gum, Nutri-Grain chocolate fudge twists, Tootsie Rolls, and hard candy.
  • Give it away! After company leaves, give away leftover food to neighbors, doormen, or delivery people, or take it to work the next day (and don't set it on your desk :)
  • Walk around the mall three times before you start shopping.
  • Make exercise a nonnegotiable priority.
  • Remember, EAT before you meet. Have this small meal before you go to any parties: a hardboiled Egg, Apple, and a Thirst quencher (water, seltzer, diet soda, tea).
  • As obvious as it sounds, don’t stand near the food at parties. Make the effort, and you’ll find you eat less.
  • At a buffet? Eating a little of everything guarantees high calories. Decide on three or four things, only one of which is high in calories. Save that for last so there’s less chance of overeating.
  • Scramble eggs in a nonstick skillet. Pop some asparagus in the microwave, and add whole wheat toast. If your cholesterol levels are normal, you can have seven eggs a week!
  • A bag of frozen vegetables heated in the microwave, topped with 2 tablespoons of Parmesan cheese and 2 tablespoons of chopped nuts.
Great ideas for a low-cal dinner when you don't want to cook
  • A smoothie made with fat-free milk, frozen fruit, and wheat germ.
  • The smallest fast-food burger (with mustard and ketchup, not mayo) and a no-cal beverage. Then at home, have an apple or baby carrots.
  • A peanut butter sandwich on whole wheat bread with a glass of 1 percent milk and an apple.
  • Skipping meals. Many healthy eaters “diet by day and binge by night.”
  • Don’t “graze” yourself fat. You can easily munch 600 calories of pretzels or cereal without realizing it
  • Eating pasta like crazy. A serving of pasta is 1 cup, but some people routinely eat 4 cups.43. Eating supersize bagels of 400 to 500 calories for snacks
  • Ignoring “Serving Size” on the Nutrition Facts panel.
  • Snacking on bowls of nuts. Nuts are healthy but dense with calories. Put those bowls away, and use nuts as a garnish instead of a snack.
  • Thinking all energy bars and fruit smoothies are low-cal.
How to Cut Calories:
  • Juice has as many calories, ounce for ounce, as soda. Set a limit of one 8-oz glass of fruit juice a day.
  • Get calories from foods you chew, not beverages. Have fresh fruit instead of fruit juice
  • Keep a food journal. It really works wonders
  • Follow the Chinese saying: “Eat until you are eight-tenths full.”
  • Use mustard instead of mayo.
  • Eat more soup. The noncreamy ones are filling but low-calorie
  • Cut back on or cut out caloric drinks such as soda, sweet tea, lemonade, etc. People have lost weight by making just this one change. If you have a 20-oz bottle of Coca-Cola every day, switch to Diet Coke. You should lose 25 lb in a year.
  • Take your lunch to work.
  • Sit when you eat.
  • Dilute juice with water.
  • Have mostly veggies for lunch.
  • Eat at home
  • Limit alcohol to weekends.
How to Eat more Veggies:
  • Incorporate fruit and veggie shakes into your day
  • Have a V8 or tomato juice instead o a Diet Coke at 3 pm.
  • Doctor your veggies to make them delicious: Dribble maple syrup over carrots, and sprinkle chopped nuts on green beans.
  • Mix three different cans of beans and some diet Italian dressing. Eat this three-bean salad all week.
  • Don’t forget that vegetable soup counts as a vegetable.
  • Rediscover the sweet potato.
  • Use prebagged baby spinach everywhere: as “lettuce” in sandwiches, heated in soups, wilted in hot pasta, and added to salads.
  • Spend the extra few dollars to buy vegetables that are already washed and cut up.
  • Really hate veggies? Relax. If you love fruits, eat plenty of them; they are just as healthy (especially colorful ones such as oranges, mangoes, and melons).
  • Keep seven bags of your favorite frozen vegetables on hand. Mix any combination, microwave, and top with your favorite low-fat dressing. Enjoy 3 to 4 cups a day. Makes a great quick dinner.
Mantra to stay on track:
  • “The best portion of high-calorie foods is the smallest one. The best portion of vegetables is the largest one. Period.
  • “I’ll ride the wave. My cravings will disappear after 10 minutes if I turn my attention elsewhere.”
  • “I want to be around to see my grandchildren, so I can forgo a cookie now.”
  • “I am a work in progress.”
  • “It’s more stressful to continue being fat than to stop overeating.”
  • You can't ever "Out-Train" a bad diet


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

Our program is designed to dramatically change the way you look and feel in as little as 4 weeks. Our workouts and female fitness experts can help you reach your goals, in a healthy, sustainable way. Texas Fit Chicks includes a full body composition from your trainer before and after your session, and a free meal plan from a nutritionist to maximize your boot camp results. This plan includes family friendly recipes and printable grocery lists to make healthy eating simple.
For a full list of our locations, please visit our website www.texasfitchicks.com Are you a certified trainer interested in joining our team? Find out more here: www.fitchicktrainers.com

Tuesday, May 10, 2016

CHICK TRANSFORMATION: Kyle Texas Fit Chicks!!!


Jessica @ Kyle Texas Fit Chicks


One year ago, I went to my very first Kyle Texas Fit Chicks workout! I had no idea what to expect. I couldn't do one sit-up, had no idea what a burpee or Tabata was, had to take multiple breaks and I started with 3 lb weights. Terah has been so completely amazing and of course has been a HUGE part of my transformation! She was there for me every class for the past year pushing, motivating and challenging me! Also nudging me to step up my weight game along the way, (I am now using 8 and 10lb weights and shopping for 12s! 😀) I can't thank her and Texas Fit Chicks enough for helping me on this journey! I'm happy to say I can do about 100 sit-ups now in one sitting, and burpees and Tabatas don't suck as much as they used to!  I've lost 13 pounds and about 14 inches in the past year! Not to mention I feel soooo much better about myself inside and out which is the best progress for me I think!




Want more information?
Kyle Texas Fit Chicks
www.texasfitchicks.com/terah
TFC Camp M.T.TH. at 6:30pm


Tuesday, May 3, 2016

Chick Transformation: South Austin Texas Fit Chicks


Before I joined S. Austin Texas Fit Chicks I was bored of my "healthy living". I was eating the same meals everyday and only doing cardio. I hated grocery shopping. I was lost in the healthy living world. When I went to my first boot camp I automatically fell in love with the determination and drive this group of women had and shared with me. I have to be honest, I have never lifted weights or workedout the way I do at camp in my life. I am now lifting 10 lbs and there's nothing like someone telling you "you can do anything for 20 seconds!" Heather has done nothing but encourage and push me to do my best. I see my body changing right before my eyes. I've lost wieght, inches and gained muscle. This program and my trainer have been a blessing and has helped me change my life for the better!! 

Her amazing 6 month transformation!! Congratulations on your hard work!!!!

Check out 

Monday, April 25, 2016

Flower Mound WEST Texas Fit Chicks: CHICK TRANSFORMATION!



We are so proud to share this Texas Fit Chick and her transformation! Sally has put in the hard work at Flower Mound WEST Texas Fit Chicks and we are so proud of her!! Keep up the fantastic work Sally you are amazing & an inspiration to many!



Flower Mound WEST Texas Fit Chicks 
For more information visit our website at www.TexasFitChicks.com

Monday, April 18, 2016

Another Chick Transformation from Joshua Texas Fit Chicks!!!


I haven't been over weight all my life, I was very active when I was in high school playing sports. After that I fell out of working out and being active and just focused more on having fun than anything. When my husband and I moved to Joshua and our neighbor Hollie was a trainer and kept talking about Texas Fit Chicks I got really excited about getting healthy and working out. When she told me that she was starting a camp I was so ready to sign up and become a new and improved me! She is an amazing person and a great motivator. She has helped me decide what kind of vitamins my body needed since I was working out and the right foods to eat. I eat so much more healthier now than I have in years. Now, I am down 20 or so pounds and couldn't be happier. I can now do a burpee and I never tell her this but I do like them, I can do a real plank longer than 30 seconds, do a real push up and so much more! Thank you Hollie Walsh and Texas Fit Chicks for changing my life!

Joshua Texas Fit Chicks
Monday, Tuesday, Thursday
5:30am to 6:30am

Tuesday, April 12, 2016

Joshua Texas Fit Chicks: Chick Transformation!!


Lessons from my Weight Loss Journey

By Cathleen, a Joshua Texas Fit Chick
Down 109.7 pounds
I’ve been overweight most of my life. On occasion, I would lose using a fad diet, but the weight came back, and then some. Excuse after excuse were no longer an option when, in January of 2014, I retired. To what do I owe my success?  
  • Pray. Pray daily for the strength to continue weight loss successes and to be an encouragement to others.  Being an encouragement to others is another critical source of inspiration.  
  • Keep a food journal. I use the “LoseIt” app, but there are other options and simple paper works well. The key is to record every morsel you put in your mouth.  When I go to a birthday party, I eat cake!   As you progress with journaling, begin to analyze the quality of your food choices.
  • Move! Start small. I started walking outside 2-3 times per week for 30 minutes. Bad weather cannot be an excuse. I joined the YMCA and began to increase the amount and number of times per week I exercised. Over time, my expectation grew to engage in rigorous physical activity each day. Coming close to this goal is satisfactory.
  • Social connections are KEY to success. I found Joshua Texas Fit Chicks when I needed it most. Honestly, I hid my self-consciousness when I first attended, but I did what I was able. Hollie Rae is absolutely the most supportive, encouraging, driven trainer with whom I’ve worked. She modifies all work-outs and has a 6th sense in regard to the progress of each individual, knowing inherently what each of us needs. When the 1st fitness test was announced, I wanted to crawl under a rock.  I could not do one sit-up, couldn’t plank, and couldn’t do real push-ups. Even so, the camaraderie among the group is amazing.  Everyone is accepted, encouraged, and the feeling is amazing. The private Facebook page is a source of support, recipes, encouragement, and deep friendships. The best part? In a short time with Joshua Fit Chicks, I am able to perform sit-ups, plank for 90 seconds, complete push-ups, wall sit for 3 minutes, and the list goes on.  I am stronger than I've ever been.  
  • Accept that you will have set backs.  Simple, but difficult to accept.  On a cruise, I gained 7 pounds.  When I returned, I got right back on my plan.  My sweet Daddy passed away, I gained weight.  Stress is the devil. I stuck to my plan and eventually, with determination, outlasted the gains and began to lose again.  My most recent challenge is shoulder surgery.  The recovery process is brutal and long term.  I am struggling more than I ever have with journaling my food, the food choices I make, with accepting I cannot exercise and must rest to let my body heal.  But, I will return to being “in the weight loss zone”.

    Joshua Texas Fit Chicks 6:30-7:30pm MTTH www.TexasFitChicks.com/hollie

Monday, April 4, 2016

Texas Fit Chicks Trainer Tip: Soreness Soak






Soreness Soak
 2 cups Apple Cider Vinegar
2 cups Epsom Salt

Take a shower or bath first, this is ONLY a soak. 
Run a tub of water as hot as you can stand (to your tolerance only). 
Place ingredients into water and SOAK for at least 20 minutes. 
This has an analgesic effect and will reduce soreness and aches. 


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 29, 2016

TFC Family Fun Night Out at the Dallas Stars Game!!!





DALLAS/FT WORTH CHICKS!
We are pleased to announce our FIRST EVER Texas Fit Chicks family night out!! 
Come join your fellow DFW area trainers & chicks and their families for some good ole family fun!
Thursday, April 7th at Dallas Stars vs. Colorado Avalanche.

Get your TFC DISCOUNTED tickets (only $15 a regularly $35!!) at www.dallasstars.com/TexasFitChicks and use promo code FITCHICKS to pick up tickets for you, friends, and family!   
(Be sure to secure sections 301 or 333 as that is where we will all be sitting.)

Come join in on the fun with your fellow TFC friends and let's pink out (or black our for the boys) the stadium while cheering on our Dallas team on their final push to the playoffs! 

Sunday, March 20, 2016

10 Powerhouse Foods That Will Help You Burn Fat!!




Marissa Balch - CPT, Nutrition Coach -Texas Fit Chicks Boot Camp

1. Oatmeal
Great source of soluble fiber and slow-digesting carbohydratesthat will keep blood sugar and insulin in check so fat burning can stay high.

2. Eggs
A form of well-absorbed protein, healthy fats and Vitamin D (found in the egg yolk). Eggs also contain lecithin, which promotes healthy liver function, thereby helping the body to burn fat.


3. Salmon
High in omega-3 fatty acids, salmon reduces inflammation in the body and lowers LDL and triglyceride levels while raising good HDL levels. Salmon also has a beneficial effect on leptin (hunger hormone) levels in the body, which means it helps to suppress your appetite.

4. Nuts
Another source of fiber and rich in omega-3s, these fats help to regulate blood sugar and protect the heart and the immune system.

5. Grapefruit & Berries
These fruits contain slow-digesting carbs and are rich in fat-fighting fiber. Strawberries, raspberries, blueberries and blackberries all are loaded with soluble fiber and antioxidants that protect blood vessels and promote healthy blood flow.

6. Avocado
It’s got fat, yes, but the good kind! The monounsaturated fats found in avocado are burned readily for fuel during exercise and actually encourage fat burning. Good source of fiber and antioxidants.

7. Leafy Greens
Broccoli, specifically, is a fibrous carb that can make you feel full quickly—one reason why it’s a great food for getting lean. Broccoli also contains phytochemicals that can help enhance fat loss.


8. Cinnamon
Helps to reduce blood sugar levels, which in turn prevents the body from storing sugar as fat. Add it to your oatmeal and yogurt to enhance flavor without adding calories.

9. Green Tea
Drink this! Not only is green tea packed with antioxidants, it also contains catechins, a phytochemical that helps speed up metabolism and burn more fat.

10. Beans & Legumes
Great sources of protein and they normalize insulin levels and help keep your blood sugar steady throughout the day. Black beans, Garbanzo beans, red beans and lentils are all great to incorporate into your diet.

 

Please visit www.texasfitchicks.com to learn more about us! 


Wednesday, March 16, 2016

Bootcamps For Belle!




"Last week on Thursday, March 10, 2016, Belle was diagnosed with an extremely rare genetic disease called Niemann-Pick Type C-1 Disease (NPC1). Only 500 children have NPC1 in the world and there only 100-150 diagnosed cases in the United States. The average life-span of children who go untreated is between 12 and 20 years of age. Most children with NPC1 will die in their mid-teens. As you can imagine, when we were told that she had inherited this horrific genetic disease we were heart broken and quite frankly, our worst nightmare was realized. We want to save our daughter and we need your help to do so." 




~~~~~~~~~~~~~~~~~~

TFC will be supporting this family by hosting "Bootcamps For Belle". We will be hosting a number of camps at various locations! We'd love to have as many of you participate as possible. You will be able to make a donation at one of bootcamps for Belle. Let's come together to help this family give their daughter a chance to live! Please continue to check back here for a list of participating camp locations! 


#bootcampsforbelle

CAMP LOCATIONS & TIMES:



1 Ikea Way 78664
April 9th, 2016 8am


Monday, March 14, 2016

Breaking Barriers




The mind is such a powerful thing, it can help you get through tough times, or it can cause you to break! The strong learn how to handle and control their mind when it starts to rant, rave and tell them to stop what they’re doing. It's possible to develop a few strategies to help break through the barriers and achieve your goals! Here are a few ideas:

Do it one more time! 
So you're at bootcamp having a great workout, when that voice inside your head starts screaming at you to “stop” or “give up,” you fight back by completing whatever exercise your doing and then add one more. Completing just one more exercise, when everything inside of you is telling you to stop is a sure way to grow your mental muscles, and the next time you might do two more. Over time, this builds and you begin to control that voice.

Set Small Goals.
When you're in the middle of a workout, always have small goals in your head. Small goals add up to big goals. For example, if my workout calls for 15 burpees, my first goal might just be to get to 5. When I get to 5 and still feel good, I start thinking, “good, I’ll do 5 more without rest,” and when I get to 10 and start to feel fatigued I might just talk myself into “two more.” But at 12, I might use the “do it one more time rule,” and then do it again. After a few more you'll be knocking out every set!

Break through the wall.
A trainer is supposed to push you! Pushing you helps to break through the wall so many people develop when working out. A person needs to be pushed to reach their physical and mental best. Breaking through a wall = strength. Sometimes you're barely able to stand after an intense workout, but you never want to lose the mental battle, so fight to the end. After doing this over and over, you're WILL wins and you break through the wall. It's amazing! One of Texas Fit Chicks Trainers, Jodi, says "suck it up on soreness. if you're sore, your body is changing and thats what we're all in this for!" So push it chicks!!

Take You're Mind Off.
During a tough workout, take you're mind off the challenge. Talk about something random, etc. Discuss progress outside of scale/measuring like "hey, I lifted the baby carrier with no struggle this week. I'm obviously stronger."

Celebrate Non-Scale Victories. 
It's a lifestyle change and non scale victories can make all the difference! Making healthy food choices when out to eat, drinking all of your water, not eating sugary foods, working out on off boot camp days, dropping a size in clothing...these are all victories to celebrate. Celebrating these victories will help you break through barriers. Other non scale victories that can be celebrated are being a good role model to your kids, friends, and family. Love yourself enough to be healthy for YOURSELF because you deserve it!

Trainer Motivation
Your trainer might help you get past the point of breaking by telling you a funny story or nonsense story! Especially if you are doing a minute or timed challenge it always helps to push you through, so if you're trainer is talking listen up and before you know it the challenge will be over! Beth, one of our TFC Trainers in Austin says, "I also will do some of the harder exercises with my chicks and ask them what is burning. .... for example if we are doing a plank hold- I ask "who is shaking? because I am! I also help by giving quotes of "no pain no gain" "Sweat, Who cares, it is dark out and nobody can tell" "You got this, and just think this is ONLY 60 minutes and you have the rest of the 23 hours to make it matter!" Motivation is key to breaking barriers!


Your body can handle more 

than your mind thinks


Monday, March 7, 2016

Smart Shopping: 7 Tips For Success




Grocery stores can make or break your fitness goals. Your success depends on what goes into the cart and makes it into your home. One of my favorite quotes is "you can't out-train a bad diet." This is SO true.  If you consume more calories than you burn off you gain weight. No matter how hard you train, one trip to the grocery store can undo all that you've done at boot camp or the gym.

Getting in and out of the grocery store with exactly what you planned to buy is tricky. How many times have you gone in for bread and left with $50 worth of stuff in your basket? There are lots of ways the stores keep you wandering down the aisles, and if you go with a plan, you are more likely to stay on track. Here are ways to shop smart and stay on track!

Stop by the cooler in the front...and get the largest bottle of water they sell - pop it open and drink the entire time you're shopping. If you happen to be a little hungry, it will satisfy you. It will remind you of your goals to make this a healthy shopping trip, and it will help get you to your 64 oz minimum water intake for the day! Plan your lunches and dinners on Sunday ~ Spend an hour making your list and your plan. Think through the entire day, including snacks. Once you've purchased it, bring it home and do the chopping and sorting. It will take a few more minutes out of your day, but it will also make grabbing a healthy snack easier - which makes it more likely you will eat it and not junk. If you know that you don't have time to chop everything ~ buy it already done for you. Try to only hit the grocery store once a week.

Plan 1 cheat meal per week BUT.....Don't buy the chocolate you are going to indulge in, until the day you're going to eat it. Too tempting to have it in the house for most people. If it's not in the house, it's not going to be as much of a problem in a weak moment. 

Never, Ever go to the store hungry - I'm sure you've heard this, but it's worth mentioning again. This will blow your strategy. Especially if they're handing out samples. You're much more likely to make impulse purchases if you're hungry and at the grocery store.

Linger in the Produce section and shop the perimeter - Shopping the perimeter means that you are spending most of your $$ on produce, lean meats, and dairy. The processed, packaged, preservative laden food is all in the middle of the store. Linger in the produce and make your basket look like a rainbow of colors from all of the veggies and fruits you buy. Get fresh lemon to flavor your water during the week. Apples for healthy snacks....

Choose fresh or frozen veggies - canned veggies just don't cut it. Fresh is best. Steam them, bake, or boil. Don't smother with butter or cover with cheese :) If you can't do fresh, frozen is next best. Don't overcook the veggies or they lose their nutritional value.

Go without the kids -  If you have kids (that are old enough to talk) chances are they are going to be asking for junk. The cereal aisle will become a battleground. If all you have in the house is cereal that you pick out based on it's nutritional value, there's no discussion on whether or not they will eat it. The people that package Trix and Lucky Charms know how to get their attention...so if possible, go alone.

Eating clean IS a little more work. It is NOT as convenient as the drive-thru at Wendys. But, for a little extra work, you get a huge payoff. Your training during the week will not be trashed by the trip to Market Street. 

Here's a list of the foods that are in my basket each wk:

Chicken breast (skinless, boneless)
eggs

Apples
Clementines
Asparagus
Whole wheat breads
Ezekiel muffins
Almond butter
Skim milk
bananas
Sweet potatoes
Lettuce/Spinich
almonds (raw, unsalted)
steel cut oatmeal


What's in yours? 


Tuesday, March 1, 2016

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 21-27th 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 21- 27. 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?"


UPDATED March 1st!! We did it! Here are a few pics we wanted to share!! 
















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 22, 2016

Sore Muscles? Try Water with Turmeric!!






Workin' on staying hydrated this summer but also find that your muscles are a bit sore from our calorie-torching workouts?  Try drinking water with turmeric!  This is my go-to when I've got muscle soreness and/or a headache (especially with these crazy thunderstorms we get in Houston) - 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.