Thursday, December 10, 2009

What you have to do to SEE your 6-pack. It's there...we promise!

Throughout the years, I have had many women ask me what to do - in order to get a flat stomach. Doing a thousand crunches isn't going to get you there - if you miss this critical part of the process....losing the fat that covers them up. I read a great analogy that describes this perfectly:

If you have ever been to Colorado in the summer, you enjoyed looking at the scenic rocky mountains. The terrain is rough and the edges are jagged and rocky. If you went back to the same spot in February - the tops of the mountains look smooth, and don't have that rocky appearance. But you know it's there - underneath the snow.

We have got to get rid of the "snow" to see the chiseled abs you are creating at bootcamp. We do lots of bodyweight exercises that call your abs into play, so it's not just about crunches. During boot camp, our high intensity cardio intervals will burn fat and help to get rid of our extra "snow".....the critical piece of actually SEEING your six pack!!!

Texas Fit Chicks is a Womens fitness boot camp serving women in: McKinney, Plano, Allen, Frisco, Prosper, Lucas and Melissa

Click here for our website

Saturday, December 5, 2009

Diets Don't work

You can't walk into a book store without seeing shelves of books on how to lose weight. Titles all try to grab your attention with promises of how to lose 10 lbs in 2 weeks, and get into a smaller dress size by Saturday night. These "diet" plans seem too good to pass up, and many of us (including your trainer) have bought into at least one of these gimmicks.

You name it, I've tried it: South Beach (I was off and on phase 1 for about 2 yrs), Atkins, The Zone, Body for Life, and yes, even the Cabbage Soup Diet. I would lose after a week or two of deprivation - get into some smaller sizes - go back to regular life, and gain it all some more. There is no way to maintain eating like that in the real world, and what you are losing when you do those type of programs is water weight and lean muscle mass. It's a vicious cycle when you are in the midst of those type of "diets" and what's worked for me is good old fashioned exercise and smart food choices. Eating small portions throughout the day to keep metabolism up, drinking enough water and including filling fibers and proteins do the trick.

Don't buy in to the fad diet of the might work temporarily, but the lasting effects on your metabolism and the possible loss of lean muscle mass which takes hard work and time to build, isn't worth it! Eat right, exercise and drink enough water, and even though it will take longer to lose than a fad diet - you will keep it off and be healthier for it!

Friday, December 4, 2009

Maintain - Don't Gain!

Make it a goal this holiday maintain and not gain! Here are a few food ideas that will keep you feeling full, to minimize reaching for another piece of pie!

Include Lean Proteins throughout the day. You will feel more full after a chicken salad vs a garden salad (just be sure not to drench it in high fat dressing!). Your body uses up more calories to digest protein - which makes you feel more satiated. You will stay full longer. It also builds muscle, so the more lean tissue you have, the more calories you will burn overall. Thus the reason for our weight training during boot camp! Examples of lean proteins include: fish, nuts, beans, cheese, yogurt, shrimp and skinless chicken breast.

Filling Fats - Healthy fats take longer to digest, which can prevent you from overeating by keeping you full between meals. Mono- and Poly-unsaturated fats are known for their protective heart benefits, which is important for long term health. Healthy fats include: unsalted, unroasted nuts, avocados and olive oil* . I love to keep raw almonds in a ziploc baggie in the car - for when I am out and need a filling and quick snack. *all in moderation*

Low Calorie Fiber - To keep your metabolism revved up - you want to eat several small "meals" throughout the day. Fiber rich fruits and veggies are filling and give you the antioxidants that fight disease, with very little calories. You want to include colorful fruits and veggies - organic if possible

Maintain...Don't Gain

So the parties have begun! This weekend kicks off the month of December, with temptations at every turn. My previous post gives you tips on how to

Sunday, November 15, 2009

Holiday Temptations

It's coming - the yummy meal for Thanksgiving and desserts you typically don't include in your every day diet. These are some ways to make holiday baking a bit healthier, without feeling deprived. Found a great article that I wanted to share, for those of you that get to cook next week - hope you enjoy it!

When cooking Bread Puddings and Fruit Breads:

Use This: Mini-muffin pans
Not That: Souffle' or baking dishes - it's automatic portion control!
Just don't forget to adjust baking time :)

In puddings and Pudding Pie Fillings:

Use This: 2% Milk
Not That: Heavy cream. This swap saves 700 calories per cup (about an hour and a 1/2 of high cardio boot camp!!!) It will still have a nice, rich body, but so much less fat

In Fruit Pies:

Use This: Half the Sugar
Not That: All the sugar. For every cup of sugar you don't use, you will save 744 calories (Approx 1 hr and 40 mins of boot camp!!). It doesn't change the chemistry of the pie, so you can go as low in sugar as you like.

In Cookies and Crusts:

Use This: Half whole-wheat pastry flour and half all-purpose flour.
Not That: Just all-purpose flour. Whole wheat has 12 grams of filling fiber in every cup.

In Brownies, Chocolate Cake and Fudge:

Use This: Three tablespoons of cocoa powder
Not That: One ounce of baking chocolate. Substituting cocoa powder peels off 85 calories and 13 grams of fat!

In Cheesecake:

Use This: Part-skim ricotta cheese
Not That: Cream Cheese. You'll double the amount of hungar fighting protein and cut the fat by close to 60 grams for each cup you use. It's much less heavy and caloric than cream cheese

In Brownies, Cakey Cookies and Fruit Breads:

Use This: Pureed Pumpkin
Not That: Oil. Pumpkin Puree keeps baked goods deliciously moist, and for every 1/2 cup you sub out, you'll save more than 900 calories (Approx 1 hr 45 mins boot camp!!) and 100 grams of fat!!!

- Article from Womens Health - Dec 2009

Thursday, November 12, 2009

Hungry Girls Lord of the Onion Rings

So every now and then we all crave comfort food...but don't want to blow what we have done at boot camp. Thank you Jolene for sharing this recipe with all of us...I can't wait to try it!!! She said it's amazing!

1 large onion
1/2 cup Fiber One bran cereal (original)
1/4 cup fat-free liquid egg substitute
Dash of salt
Optional: additional salt, black pepper, oregano, garlic powder, onion powder, etc.

Yields: Makes 1 humongous serving

Preheat oven to 375 degrees.
Cut the ends off of the onion, and remove the outer layer. Cut onion into 1/2-inch-wide slices, and separate into rings.
Using a blender or food processor, grind Fiber One to a breadcrumb-like consistency. Pour Fiber One “breadcrumbs” into a small dish and mix in salt, and any optional spices you like.
Next, fill a small bowl (just large enough for onion rings to fit in) with egg substitute. One by one, coat each ring first in egg and then in the “breadcrumbs” (give each ring a shake after the egg bath).
Evenly place rings on a baking dish sprayed with nonstick spray. Cook for 20 to 25 minutes, flipping rings over about halfway through.

Chicken Enchilada Soup

Thank you Rhonda for this recipe!!
This one requires the Homemade Gourmet Chicken Enchilada Soup Mix packet - and I have no idea who sells that around here ~ but she says this one is really yummy!

1 Homemade Gourmet Chicken Enchilada Soup Mix
1 14.5oz can diced tomatoes
1 cup milk (I would use skim)
4 cups water
1 12.5 oz can dicked chicken or 1 cup cooked chicken shredded (optional)

In 2 quart (or larger) stockpot, combine soup mix, diced tomatoes, milk and water.
Bring to a rolling boil over medium high heat, then reduce heat and simmer 15-20 minutes, stirring occasionally.
If desired, add cooked chicken and heat through - about 5 mins.
Serves 8

Tuesday, November 10, 2009

Why weight train?

The NUMBER ONE way to prevent osteoporosis is through resistance training!
Muscle training helps you lose body fat.
Muscle training helps muscle coordination.
Muscle training is good for the cardiovascular system.
Weight training raises you BMR which means you burn fat even while your sleeping.
Weight training helps the body regulate hormone production.
Resistance training gives you energy.
Resistance training decreases the risk of developing adult onset diabetes
Resistance training increases the HDL (THE GOOD blood Cholesterol)
Weight training does NOT make women have big muscles, just toned ones.

Thursday, October 8, 2009

Fitness Tip of the day

So I have a few fitness buffs in the family...and one imparticular is also keeping up with a fitness blog...thank you Josh for your great explanation of the following important info that is good for all of us to remember!!

First, a calorie or Calorie (also Kcalorie) is nothing more than a measurement of energy in food. All Carbohydrates (all Carbs, whether simple or complex) have 4.5 Calories per gram, all Protiens have 4.5 Calories per gram and all Fats have 9 Calories. NOTICE that fat contains twice the energy per gram and is the easiest to maintain on the "bodies economy" (what it cost's your body to maintain functions) that is why your body wants to store it so bad when it recieves certain signals.There are also different types of Carbs, Protiens & Fats. The most important to pay attention to are the carbs & fats. We want to avoid simple carbs (sugars, white flour products) and try to consume the complex fibrous carbs (oatmeal, fruits, vegetables, potatoes, etc.) We also want to avoid the saturated and trans Fats and when we consume fat try to consume the mono-unsaturated “healthy” fats like cooking with virgin olive oil instead of Crisco, butter, and other choices.

No quick fix diet can substitute a pattern of healthy work hard at the gym but the other 23 hrs of the day can either sabatoge all that work...or enhance your results!
Next time you have to make a food choice, ask yourself...Is this going to help me reach my goal? If the answer is no, reconsider and decide if at that moment if it's worth it. Sometimes, it is. Just try to be concious of everything you decide to put in your body and just becoming aware can bring about change in your behavior for the better!

Wednesday, October 7, 2009

Halloween Temptations

It's coming....the beginning of the holiday season and c-a-n-d-y.....especially if you have little trick or treaters in your house. My kids end up with a ton...and I've been known to snatch a little "good chocolate" once in a while. In the journey to your goal...ignorance isn't bliss. It seems easier to eat a "mini" size candy bar or two and then that turns into another one 2 hrs later, etc. Here is a little guide to let you decide when that moment hits - whether or not it's worth indulging. Sometimes there is nothing else that can take the place of the treat, but if weight loss is a goal, you need to re-think those sweet treats more often than goes
This is a list of treats that add up to 100 calories...which can take 10 minutes of running at 6.0 on the treadmill to burn off. (Makes a difference when I think if it that way :)

5 Starbust fruit chews
2 Twix Minis
1 1/2 Snack Size Twix
1 1/4 Snickers Fun size bars
4 1/2 Tootsie Roll Midgees
8 Dots
3 Milky Way Midnight Minis
13 1/3 Brach's Candy Corns
1 2/3 Snack Size Peppermint Patties

Halloween Temptations

It's coming....the beginning of the holiday season and c-a-n-d-y.....especially if you have little trick or treaters in your house. My kids end up with a ton...and I've been known to snatch a little "good chocolate" once in a while. In the journey to

Friday, October 2, 2009

Thought for Friday

Great job this morning was our "weights day" and all those lunges will have our legs ready for a nice long walk tomorrow :) You all were fantastic and worked really hard!!

Ok - so here's a thought for the weekend. As women, we all tend to compare ourselves to other women starting from a very young age. I would challenge you the next time you find yourself doing this to remind yourself that there will ALWAYS be someone that has already gone a little further with their fitness level, and there is ALWAYS someone that has a bit further to go - to get to where you are.
Even if that comparison has to be the extreme. There's a show on TLC (I think) called "Big Medicine" or something like that sometime. The next time you think you are "less than" another with your fitness, try to think about those folks and be grateful that you don't have as far to go as they do. So focus on the "I am really happy that I have come this far" rather than the "oh why can't I look like that?" With a little practice doing that, you will come to appreciate where you are at this moment, and continue to strive for improvement daily :)
I hope you all have a great weekend and looking forward to Monday with everyone!

Thursday, October 1, 2009

Yummy Protein Shake

I am not one that can just mix the powder with water, shake and drink. If you are...more power to ya, but if you're like me ~ you need a little more to get it down. So...after lots of playing around with it, I have come up with a yummy way to make a shake.
First you start off with a scoop of protein powder...if your stomach will allow it. My body has issues with whey, but after trying all different types, I found the brand Designer Whey to be the one that I can tolerate the best. So - 1 scoop of powder
then add 1 cup of skim milk or water (or soy milk if you have issues w/ milk) - and stir well so that all the powder is dissolved.
Here's the trick to getting a really creamy, milkshake consistency shake....frozen banana. What I do is throw a bunch in the freezer - skin and all - before the bananas become ripe. The closer they are to green, the less sugar they contain. Grab one out of the freezer, run it under water for a couple seconds - get a knife and peel it. Then chunk it up in 3 little parts, put it in the cup. Throw in some ice over it all...and blend! I use the magic bullet - it's a great little gadget that you can get at a couple diff. places (Kohls, dept stores) get about 4 mugs w/ it, and the base where the motor is. So instead of having to wash a big blender daily, you drink the shake right from the mug and throw it in the dishwasher. Very easy.

I have found something else that is even better on the stomach - but harder on the's Muscle milk light. I substitute the powder for this...but everything else stays the same. You can get a case of 18 for $24 at Sams. It's lactose free, and only 100 calories, but lots of protein. Just another option in case the whey doesn't work for you!

Sunday, September 27, 2009

5am boot camp girls

Fun Cone Drills
Weight day :)


One of the best lines I have read lately is: You can't out-train a bad diet! This is so true. Nutrition is so critical when trying to lose weight. It's so common for people to workout and then think that since they worked out, they can eat that burger :) The only thing is...a hard workout for a solid hour might burn 400-500 calories (if you're working pretty darn hard)....but the burger, fries and soda is well over 2,000 for just one meal. You see how that math just doesn't work when trying to lose unwanted pounds.

Choosing the right combination of foods will help keep your blood sugar in check and your cravings to a minimum. With each small meal, include some protein which will keep you feeling full. Healthy snack ideas include:

  • Handful of raw, unsalted almonds with an apple
  • Celery stalks with unsalted almond butter (1T)
  • 1 Part-skim cheese stick
  • Hard boiled Egg (or just the egg whites)
  • 2 cups of 94% fat free popcorn with handful of peanuts
  • Lettuce wrap with Bibb lettuce and deli turkey
  • 1 cup lowfat yogurt
  • 1 cup lowfat cottage cheese

Those are just a few snack ideas - I have a recipe that many of my clients (and their husbands) love, it's called "Twisted Tuna". It's a fantastic healthy spread that you can use on bread for a sandwhich, a whole wheat wrap (Thank you Gina for that idea :) or with stalks of celery. I like to make a big batch of it on Sundays - and it lasts all week.

  • 8 cans of chunk light tuna packed in water - drained
  • 1 cucumber seeded and chopped (use more if you love cucumber)
  • 1/2 red onion (more or less depending on how much you like onion)
  • 1 8oz container of weight watchers whipped cream cheese

Combine all tuna together (make sure you drain it)....then combine it w/ entire tub of whipped cream cheese. Stir in the cucumber and chopped onion and that's it! You're done! Super easy and oooooh soooo yummy :) VERY high in protein and low in calories. One serving is actually considered 1 can of you can divide this up into 8 servings.

At the start of each week, I also boil 2 cartons of eggs (18 ct)....then pop them back into the crate and refrigerate. Hard boiled egg whites have about 20 calories in each...and you can eat up to 6 egg whites....and only have 120 calories! Tons of protein in these...and excellent for those afternoon hours when I get hungry before dinner. Just have one egg and I'm happy. My kids love them as a quick snack. If I'm having oatmeal for breakfast, I will eat a couple of egg whites w/ it to add the protein.

Water should be your new best friend if trying to lose weight. It's amazing how many times people confuse hunger for thirst. 4:00 for me is the time of day when I need to drink a big glass of water. If I don't - I find myself scrounging through the pantry for junk...even though I just ate 2 hrs ago, and really shouldn't be hungry. I find when I drink a big glass of water, I am typically not that hungry....just needed to hydrate. Obviously, there are times when my body for whatever reason really does need to eat...but most of the time I just need more water. I shoot for 3 liters a day of water. Especially if you are working out - and breaking a sweat - 90 oz is a good goal. The recommended 64 oz is just not enough if you're working out.

Food journaling is a fantastic way to track your calories and eating habits. It's good from several different standpoints...1) You re-think eating junk when you know you have to write it down (2) You are able to see what times you're hungry in a typical day (3) You can track what snacks/mini meals kept you full and satisfied until the next time to eat (4) You can make sure you are eating enough - and not dropping below the 1200 calorie mark (5) You can journal how you feel physically after eating.

It's amazing when you really start eating properly, how when you eat the junk, your body doesn't feel right. Your energy level isn't what it could be, and fatigue is constant. Set a goal for yourself, to change one bad habit a week...until you are where you want to be physically. For example - if lattes are your thing - try replacing that with hot tea....or not getting one every single day. Let that be your "cheat" for the weekend. If you do things right 90% of the time, you will be ok. I am all about moderation, and you may very well see me sometime getting Milk Duds at the movies....because you have to have your cheat times. Just not every day.

It helps me to think about food as simply fuel for my body, rather than looking at food as an event....So go and have a healthy day....or if today's almost over, set a goal for tomorrow! :)

Saturday, September 19, 2009

5am Girls

Tuesday, September 1, 2009

Monday ~ cone drills and plyometrics

Had lots of fun Monday with agility drills and plyometrics. Also brought back fond memories of P.E. as a kid with the bear crawls and crab walks! Definetly got our heart rates up for a great workout!

Friday, August 28, 2009

August Boot Camps

So we are in the midst of another fun session of McKinney Boot Camps ~ and having a fabulous time! This morning we did some agility drills, running and plyometrics. Excellent work out and we are burning around 500-600 calories in an hour! Monday we used resistance bands and did some Tabata training. Over the weekend remember to journal your food so that you don't undo everything you did this past week!
Looking forward to Monday morning
~ Melody