Wednesday, November 24, 2010

Getting through the Holidays - Why Weight? Insight on weight loss from Texas Fit Chick bootcamp client, Sylvia

One of our clients Sylvia wrote this great blog that I wanted to share with you about the holidays and her own personal insight...I think you will enjoy it, and find it inspirational!
Why Weight?

It's that time again, people. You just finished eating the last of the Halloween candy and are starting to salivate over the Thanksgiving menu. You will load up you plate and go back for seconds as your stomach is screaming, "No more!" Then, there are the Christmas parties that begin the first weekend in December. Not to mention the frantic Christmas shopping. You are so rushed, you just grab something quick on the food court. Finally, Christmas comes along and it is a replay of Thanksgiving. As you are laying sprawled out on your couch, unbuttoning your pants, you begin hating yourself. You start listing your New Year's resolutions in your mind. If you are super motivated, you write them down. "December 1st brings a brand new me!"

I have to ask. Why are you waiting?

Last year, I began my 30+ pound weight loss the day after Thanksgiving. I got up on Black Friday and didn't hit the sales - I hit the gym. That feeling in a deserted gym brought on such pride that it was almost sinful. I felt liberated. I was liberated from that woman that sat on the couch depressed about the person she had become... The unhealthy, clinically overweight, lazy individual. It was time to ditch the excuses and do something... NOW. For me, that "now" was after a gluttonous Thanksgiving.

What is keeping you from taking action now? Why are you going to wait until the New Year? Think about how far ahead you will be if you start now? Don't be one of those people that says, "I'm going to do as much damage to myself through the holidays and start fresh on January 1st." DON'T BE THAT PERSON. Do not disrespect yourself enough to allow that to be your plan of action.

There are so many things you can do for yourself this holiday season. Decide to place smaller servings on your plate. To help you with this, switch your dinner plate for a lunch or salad plate. Take a walk around the neighborhood after the holiday meals. During your holiday shopping, put some healthy snacks in your purse to fend off the desire to hit that food court. Sip on water while you are looking for that perfect gift for Aunt Susie and you won't get into that hunger mode.

I am not only writing this for my readers, but for myself, too. This injury has had a bigger effect on me than I would like to admit. The cookies, the sodas, the hours of television watching are slowly morphing me into that woman I never wanted in my home again. So, I am taking action once again. I am starting NOW. When I sit down with my family on Thanksgiving, I will thank God for my health, my family and friends. I will also thank Him for giving me the strength to make this change. Will you be able to do the same?

Thanks for sharing that Sylvia!

At Texas Fit Chicks bootcamp, our trainers will guide you in a positive and motivating way to get you to your fitness goals. Exercising doesn't have to be something you dread anymore! Our female personal trainers make every workout fun and different, so your body never has a chance to plateau. We use things like Kettlebells, Stability Balls, BOSU trainers, resistance bands ~ and all are provided for you! Texas Fit Chicks also offers a nutritionist created 5 week meal plan to keep you on track with your eating, as well as free body comps before and after your 5 wk session. Formerly McKinney Boot Camps & Frisco Bootcamps, we are now Texas Fit Chicks bootcamp, and have been around serving women since July 2009. 

If you are ready to jumpstart your fitness and workout with a trainer at a fraction of the cost ~ Visit our Website for more information! We allow you to start any Monday so no need to wait on a new camp to begin! You can also reach us at 972.984.9971
Have a Happy Thanksgiving and hope to see you soon!
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Texas Fit Chicks bootcamp. Serving women of Stonebridge Ranch, McKinney Texas. Frisco, Allen, Prosper, Plano, Dallas

Wednesday, November 17, 2010

Holidays are Coming...what's your plan to avoid weight gain? Texas fit Chicks Bootcamp trainers can help

I love the saying "Failing to Plan is PLanning to Fail." When it comes to the holidays and food temptations, this is critical to your success. Those of you that are already clients at Texas fIt Chicks, know that our trainers won't ever expect you to eat perfectly all of the time. We encourage you to have a "cheat" day or meal once a week, otherwise you will feel deprived and less likely to succeed. Over the next couple of months though, the holidays bring with it stress, change in routine, travel and lots of heavy and fattening food. That's why the average American will gain around 7lbs over the next 2 mos. I want you to set a goal today. Losing weight will be a challenge, but it can be done with planning and flexing that will-power muscle! Another goal could be to maintain and not GAIN. That will also take some flexing of your will-power muscle, and having a plan you stick with.

Decide ahead of the parties to plan for your treats. Decide in advance that you’re going to have one or two treats per event and then enjoy them. Educate yourself on what's in that latte that you are enjoying daily, and if it's enough to replace a meal, decide if you want that or pie after dinner? Choose which indulgences you want to have, and compensate later in the day or the next day with healthier choices. I do well when I have a plan. So if we are going to be gone for 5 days, I will plan to exercise 3 times and then pick and choose what I want to "spend" my calories on. When there's a plan and a goal ahead of time, it makes a huge difference in my behavior.

Eliminate food cues that cause impulse eating. This is called “stimulus control.” Don’t forget, if you don’t buy it, it won’t be there for you to eat. Use a hunger scale from 1-10. “1” is VERY hungry, “10” is VERY STUFFED, and “five” is CONTENT. When you feel the cookies call, ask yourself, where am I on the hunger scale? If you’re a “one,” “two,” or “three,” then you need to find a healthy meal or snack. If you’re a “six,” “seven” or “eight,” then you need to find something else to do other than eat.

Sometimes just pushing away from the table when you are full is the trick. Listening to your body and knowing when you are full is when it's time to stop. Don't eat just because everyone around you is ~ think of your goal often, but enjoy your treats when you do indulge! I have been one of those statistics and come back from being away for Christmas with an extra 5 lbs to lose. It's very frustrating and takes so much work to lose it!

If you want guidance of a female personal trainer through the holidays, but don't want to spend a ton on private training, check out our women's only bootcamp! We offer Indoor Bootcamp for MckInney, Frisco, Allen, Plano, Prosper and Dallas - with women trainers. Our boot camp will help you lose weight and tone up. We have women of all fitness levels in our camps and also offer a 5 week nutrition plan for free! We use things like Kettlebells, Resistance bands, BOSU trainers, Medicine Balls and Stability balls to get you in the best shape of your life. The only thing you bring is a yoga mat and set of dumbbells. We provide the rest!
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Wednesday, November 10, 2010

Why do Texas Fit Chicks strength train in bootcamp? Osteoperosis, fat loss and MORE!

Many times women are scared to lift weights. They don't want to look like bodybuilders or get buff! Please understand that if you lift correctly, and under the guidance of a trainer...that won't happen. Resistance training is critical to keeping your body healthy and our bootcamp design incorporates this in our training design.

Getting older is not fun...but you may know that already. Along with our metabolism slowing down each year after 35, muscle mass naturally diminishes with age. "If you don't do anything to replace the lean muscle you lose, you'll increase the percentage of fat in your body," says Edward Laskowski, M.D., a physical medicine and rehabilitation specialist at Mayo Clinic, Rochester, Minn., and co-director of the Mayo Clinic Sports Medicine Center. "But strength training can help you preserve and enhance your muscle mass — at any age."

Strength training also helps you:
  • Develop strong bones. By stressing your bones, strength training increases bone density and reduces the risk of osteoporosis.
  • Control your weight. As you gain muscle, your body gains a bigger "engine" to burn calories more efficiently — which can result in weight loss. The more toned your muscles, the easier it is to control your weight.
  • Reduce your risk of injury. Building muscle helps protect your joints from injury. It also contributes to better balance, which can help you maintain independence as you age.
  • Boost your stamina. As you get stronger, you won't fatigue as easily.
Manage chronic conditions. Strength training can reduce the signs and symptoms of many chronic conditions, including arthritis, back pain, depression, diabetes, obesity and osteoporosis.

Osteoporosis is a condition in which bone mineral density is lost, usually affecting postmenopausal women. Estrogen is a vital element in bone health. After menopause, bone density is the most vulnerable, as estrogen production decreases. Simultaneously, muscle mass decreases with age at a rate of approximately 15 percent per decade, according to the American College of Sports Medicine. Keeping your bones strong starting at an early age will reduce your risk of brittle bones down the road.

Our bootcamp is guided by female personal trainers that specialize in training women only. You will have a well-rounded program designed with targeted training to transform your body for weight loss, toning and all around better health! Our clients enjoy weight loss of 8-10lbs after 3 days a week in our 5 wk sessions. We also provide a FREE 5 week nutrition plan to get results faster! Our camps will never try to sell you supplements, shakes, or anything else! We just want you to get the results you want...and have fun doing it!

Find one of our bootcamps near you - with locations in Dallas, McKinney (Stonebridge Ranch near Adriataca) and Frisco Texas. Have questions?
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Monday, November 1, 2010

Top 5 reasons to join Texas Fit Chicks Bootcamp

Here are the top 5 reasons to join a Texas Fit Chicks bootcamp near you!

# 5. We make it FUN. can use the word "fun" and "exercise" in the same sentence. It IS possible to enjoy the best hour of your day with us ~ and sometimes there are tears from laughter. There is NO REASON to dread or fear the hour with your trainer, and we work hard to make sure it's something you actually look forward to! Constantly changing up your workout, bringing in our trainer toys like stability balls, BOSU trainers, Resistance bands, Kettlebells and more, you won't ever get bored or do the same workout twice! We know that our bodies adapt and plateau if you do the same thing day in and day out, so you will see constant change for the better if you follow our workout and nutrition plan!

# 4. You will Meet New Chicks getting fit. We sometimes do workouts that involve partner work and interacting with the chick next to you. That makes it fun...especially when you find out that your kids go to the same school or you live on the same street (it's happened!). We also have bi-monthly Girls Night out so that you get to see that chick in her make-up and no sweat! It's a great opportunity to make some new friends and enjoy life with fun new people in it.

# 3. Affordable Accountability. Let's face it. Sometimes we just need someone to motivate us to get up and show up for our workout! With our bootcamps, you've got a personal trainer that's looking out for you. No more signing up for a gym membership and never going. We make it impossible to fade off into the crowded gym background. If you're not there, we are checking in on ya to see why....and keeping you on track with your goals. Enjoy access to your personal trainer via email anytime and get a expert on your side to get you to your fitness goals!

# 2. It'll make your Doc happy. No more dread over the yearly physical! Our chicks have enjoyed lower cholesterol, stronger bones and rave reviews from their doctors after training with us. Everyone knows that exercise is good for you, and there are way too many physical benefits to mention here.

And the #1 reason to start with Texas Fit Chicks Boot Camp is....drumroll please....
You will love THE RESULTS!!
Our clients enjoy a 10-12 lb loss and 8-10 inches after a 5 wk bootcamp with our 3 day/week program and nutrition plan. They enjoy more energy, stronger bones, decreased stress levels all while under the guidance of experienced fitness professionals.

Do you have specific fitness goals? Do you have a certain amount of weight to lose, or a pair of jeans that you want to get back into? Don't leave it to chance. Let one of our nationally certified personal trainers create the program that will get you where you want to be, at a fraction of the private training cost.

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Texas Fit Chicks bootcamp serves women of McKinney, Frisco, Allen, Plano, Prosper and Dallas Texas