Muscle confusion during boot camp workouts - why our trainers want to keep you guessing!

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Usually you wouldn't think of confusion as being a good thing....but we do! Muscle confusion that is. Essentially, our muscles are lazy. Once they've become accustomed to a workout, they'll generate just enough energy to complete that workout. This results in the dreaded plateau. Part of the reason that Texas Fit Chicks bootcamp is so much fun, is that you will never know what's coming next. Our workouts are designed for weight loss and also to make that hour FUN! There's also a strategy in that. We want to keep your muscles guessing and adapting, so that you can get results and tone up! We train using compound exercises each time we meet. That simply means working more than one major muscle group at a time ~ for maximum results in minimal time! I don't know about you, but I love to multi-task and feel like I'm getting more than one thing done at a time.

If you begin an exercise routine of walking - and determine that you are going to walk 1 mile a day for 3 days per week. That's great! You will see results, as long as your calories in vs calories out isn't off kilter. If you continue to walk 3 mos later the same distance and the same intensity level, your body has adapted and you will no longer see your body change as  you did in the beginning. It's critical to overload every once in a while. Overloading is simply when: a greater than normal amount of stress or load on the body is required for training adaptation to occur. In other words ~ you have to do more to get results. When you are a client of Texas Fit chicks bootcamp, the trainers will always be challenging you with workouts designed to safely overload your muscles. We take the guesswork out of what to do at the gym!
Boot camp is the perfect way to be sure that your body won't have the chance to plateau. Our certified personal trainers have experience with strength training and how important it is to change it up to continually see results. McKinney Texas is home to Texas Fit Chicks and Frisco now has the chance to work with Michelle, our newest personl trainer! Michelle is Cooper Certified and is an experienced bootcamp instructor. Their new location is at Legacy and Lebanon - in Frisco, Tx. If you are tired of going to the gym and not knowing what to do for a good workout, we can help! We offer affordable accountability for all fitness levels.

Click here for our McKinney/Frisco boot camp
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New Frisco Bootcamp starts soon...why bootcamp is the best way to get into shape!

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There are lots of boot camps popping up all over the place. We invite you to check out the rest, then come train with the best (us)! Our program has helped literally hundreds of women in the McKinney and Frisco area lose lots of weight and regain their health and fitness. Our instructors are not group fitness trainers, they are all nationally certified personal Trainers with the knowledge and expertise to help you reach your fitness goals. We've helped brides-to-be get ready for their big day, moms looking to get their body back after baby, grandmoms wanting to keep up with their grandbabies and everyone in between! All fitness levels are welcome, and we are committed to YOUR success when you become a client of ours!

We are very excited about our newest location - in Frisco - at Legacy and Lebanon! This class will meet MWF from 5:30am-6:30am. Your trainer is Michelle, and she's a cooper certified trainer that has lots of experience leading bootcamps and training women! The class starts on Feb 28 - and if you sign up this week, you can waive the $25 registration fee! Ready to sign up? Click here for Texas Fit Chicks website

At Texas Fit Chicks Boot camp, we offer the most effective workouts for quick weight reduction. Even women that have had difficultly losing weight, get great results following our boot camp program. A well-designed boot camp class will provide a progression of every exercise for novice, intermediate and advanced fitness levels. As you develop more strength, you will increase the difficulty level with ease. Our trainers will show you how to progress safely!

Our bootcamp workouts work effectively because the workouts are based on physical exercise science and physiology, making use of the proven techniques of resistance and cardiovascular coaching. Developing muscle is essential to boosting the body’s metabolism and successfully and efficiently losing pounds by burning extra calories throughout the day.

Yet another reason that fitness boot camps are an excellent way to get into shape and slim down is the fact that they provide framework and consistency. You no longer have to go to the gym and figure out what to do to get results. Being in our fitness boot camp, the workouts will provide you the results you want, and our trainers will keep you accountable. Michelle, our newest trainer is a Cooper Certified experienced bootcamp trainer that will give you a great workout and help you reach YOUR goals.

Fitness boot camps also offer substantial wellness benefits. One of the most critical wellness concerns for women is heart disease; so cardiovascular wellness ought to be one in the major goals when picking an physical exercise program. Boot camp workouts provide enough cardio physical exercise to help maintain a healthy heart, and decrease the chance of a heart attack or stroke. Another benefit of boot camp is reducing the threat of osteoporosis by improving bone density. The weight-bearing exercises typically found inside our boot camp are critical in increasing a woman’s bone density.

Another added advantage of fitness boot camp workouts for women is time management. Many workouts, our clients are burning over 600 calories per hour. We frequently use compound exercises to target more than one major muscle group at a time - for optimal use of the hour we get you!

Do you want to get a lean body? Do you need a Frisco Area Boot Camp? We are so excited about our new location at Legacy and Lebanon, Frisco Tx. With Texas Fit Chicks Boot Camp most of us give attention to merely the features, routines, as well as coaching which gets the benefits YOU want. !

Love to get free fitness tips from trainers? Click here to "like" us on facebook for daily trainer tips!

Serving women from McKinney, Frisco, Allen, Plano, Prosper, Richardson and as far as Denison Texas!

Get up Get out Get FIT!

Smart Shopping ~ 7 Tips for success

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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. Can you imagine preparing for, then running a marathon without losing a pound? It happens. I know this - because it happened to me. Yes, running 5 days a week, then the race itself, I logged hundreds of miles that summer and didn't lose a pound. I didn't understand it. There was a very simple reason that I lost no weight. I ate more than I burned off. 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! I try to find the liter bottles and finish it before I leave. 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. I've never been to a store where they're sampling celery and almond butter. It's usually egg rolls, creamy alfredo or something else that's going to be creamy, unhealthy, and not on your list! 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 - Even though mine are older, if I have them with me, I always buy more. 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

Texas Fit Chicks boot camp in Mckinney will get you to your fitness goals. We are a team of female certified personal trainers with years of experience. Don't let losing weight be a guessing game of what will work. We know what works and how to get you there.
Fitness for all women. Serving chicks from McKinney, Allen, Plano, Prosper, Frisco and Dallas! Located in Stonebridge Ranch - less than a mile from Adriataca and less than a mile from Frisco.
Texas Fit Chicks Website
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Top 10 Fat Burning Foods

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Top 10 natural starchy carb and whole grains:


1. Oatmeal (old fashioned)
2. Yams (great in the oven w/ drizzled olive oil s&p)
3. Brown rice (a favorite is basmati, a long grain aromatic rice)
4. Sweet potatoes (almost same as yams)
5. Multi grain hot cereal (mix or barley, oats, rye. titricale and a few others)
6. White potatoes
7. 100% whole wheat bread
8. 100% whole wheat pasta
9. Beans (great for healthy chili recipes)
10. Cream of rice hot cereal

Top 10 top vegetables:


1. Broccoli
2. Asparagus
3. Spinach
4. Salad greens
5. Tomatoes
6. Peppers (green, red or yellow)
7. Onions
8. Mushrooms
9. Cucumbers
10 .Zucchini

Top 10 lean proteins:


1. Egg whites (1 egg yolk to every 3 egg whites
2. Designer Whey Protein (or muscle milk light - lactose free)
3. Chicken Breast
4. Salmon (wild Alaskan)
5. Turkey Breast (Nitrate free in the deli)
6. Top round steak
7. Flank Steak
8. Lean Ground Turkey
9. Bison/Buffalo
10 .Trout

Top 10 fruits:


1. Grapefruit
2. Apples
3. Blueberries
4. Canteloupe
5. Oranges
6. Bananas
7. Peaches
8. Grapes
9. Strawberries
10 .Pineapple

Remember the saying "You can't out-train a bad diet!" No matter how many sessions of bootcamp you do, how many hours of working out and exercise, if your nutrition is not good, you will not experience weight loss. It's critical when trying to change the shape of your body, that you "eat clean" 90% of the time, taking 10% of the time to eat what you want to eat.
Live in McKinney, Addison, Frisco, Allen, Plano, Prosper or Dallas and want to try out our women only boot camp? Workout with Texas Fit Chicks Bootcamp and get the affordable access to your own personal trainer! 2 new bootcamps coming to the N. Dallas area next month! Texas Fit Chicks will be in Addison on MWF from 5:30am-6:30am and a new evening bootcamp in Allen, Tx M,Tu,Th 7pm-8pm! Women only ~ All levels welcome. Each exercise is shown at beginner, intermediate and advanced fitness levels ~ so everyone's working at their own pace. Ordinary Women experiencing Extraordinary Results!!
Texas Fit Chicks Boot Camp will help you lose weight, tone up and get fit!
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Why can't I lose weight? Top Five Reasons people overeat

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We live in a society where food is abundant. We are fortunate, not having to worry where our next meal will come from, but we've taken it to an extreme and created a problem for ourselves. I don't have to tell you that there is an obesity problem in America. Go to any mall and just look around. The majority of people you see do not maintain an ideal body weight. If you are trying to lose weight, it's critical to know how many calories you are consuming, and how many you are burning. Overeating simply means to consume more food than you burn off. Which equals weight gain. Here are the the top 5 reasons that I believe people overeat.

Restaurant portion sizes are crazy.  Eating out is going to blow your "clean eating" if you're not VERY careful. I limit the number of times I eat out, since it's so difficult to control what you're putting in your mouth. According to a 2002 study, the average steak is 144 percent bigger than the USDA recommends. The average muffin is 233 percent bigger. We won't even go into the problem with "super sizing" things at the fast food windows. Sometimes a healthy looking "grilled chicken" salad can have more calories than the cheeseburger on the menu. If you love Olive Gardens salad and breadsticks, you might also like to know that 1 breadstick is 150 calories and 1 serving of the salad is 350. Eat one plate of salad and 1 breadstick before the alfredo is already 500 calories! The good news? Many restaurants now list their nutritional info on websites, so with a few minutes on the laptop before you head out to eat, figure out what you're going to order before you go!

Distracted Dining ~ ever watched "biggest loser" while eating some ice cream? :) Don't eat while distracted. It's much easier to polish off a bag of potato chips when you're watching TV or playing on facebook. De-clutter your kitchen table and make mealtime happen while you're not focused on anything else that could distract you. You're less likely to notice how much you've consumed if you're busy doing something else.

Skipping Meals - Are you someone that decides to skip breakfast or lunch to "save" the calories? Don't do it! There are many reasons not to skip meals, but for this article we will focus on how it will cause you to overeat. If you skip meals, you are going to become so hungry that you'll be raiding the pantry at the next opportunity, and overeat. Your body will make up for the calories you need. If you don't eat much throughout the day and then wonder why you're always starved at 10pm when you should be going to bed, it's because you're not eating enough in the daytime. Starvation doesn't work - eat small meals throughout the day to keep your metabolism stoked.

Feeling Deprived ~ There's nothing worse than being on a "diet" that has certain foods completely off limits. I never cared about the bakery until I went on "South Beach" years ago. Seriously - once I was told that I couldn't have bread or carbs for those first few weeks, it never looked better to me, and I wasn't one that really cared about the bakery before that! The feeling of NEVER being able to eat what you love is not fun. I encourage my boot camp clients to always build in a "cheat day" to indulge with your favorite foods. After they have been with me for a while, and start to see the direct correlation between what they eat and how their clothes fit, they might turn it into a cheat "meal" vs an entire day. I never want you to feel deprived...or guilty for enjoying a certain food...just build it in and make a plan for it.

It's a Habit ~ When someone consumes a sugary, fatty food they enjoy, it stimulates endorphins, chemicals in the brain that signal a pleasurable experience. Those chemicals stimulate us to eat more of that type of food -- and also calm us down and make us feel good. The brain also releases dopamine, which motivates us to pursue more of that food. And cues steer us back to it, too: the sight of the food, a road lined with familiar restaurants, perhaps a vending machine that sells a favorite candy bar. The food becomes a habit. We don't realize why we're eating it and why we can't control our appetite for it. FDA Commissioner David Kessler, MD. The culprits: fat, salt, sugar. It's important to create healthy habits to combat the not-so-healthy ones that we've become accustomed to.
Making little changes during the day, substituting an apple instead of having a candy bar, drinking water with lemon instead of coke, etc. are the things that will create a lifestyle you can maintain. 

It's not just about losing the weight once, then getting "off" the diet. That yo-yo doesn't work. It's about building daily habits that will give you renewed health and energy. You've got the power to create a healthy lifestyle, we guide you through the process!
Our women's bootcamp in McKinney/Frisco will give you the accountability you need with trainers you will love and trust. All women ~ all fun. If you want daily free fitness tips, Like us on Facebook

Texas Fit Chicks Boot camp ~ serving women from McKinney, Frisco, Allen, Plano, Prosper and Dallas Texas. Our 5 wk bootcamp will help you lose weight and tone up. You will get the best workout with our trainers!

Fitness Boot Camp Benefits for Women - why pick Texas Fit Chicks?

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Many boot camps are popping up all over the place. We invite you to check out the rest, then come train with the best (us)! Our program has helped literally hundreds of women in the McKinney and Frisco area lose lots of weight and regain their health and fitness. Our instructors are not group fitness trainers, they are all nationally certified personal Trainers with the knowledge and expertise to help you reach your fitness goals. We've helped brides-to-be get ready for their big day, moms looking to get their body back after baby, grandmoms wanting to keep up with their grandbabies and everyone in between! All fitness levels are welcome, and we are committed to YOUR success when you become a client of ours!
At Texas Fit Chicks Boot camp, we offer the most effective workouts for quick weight reduction. Even women which have had difficultly losing weight get great results following our boot camp program. A well-designed boot camp class will provide a progression of every exercise for novice, intermediate and innovative boot camp participants. As you develop more strength, you will increase the difficulty level with ease. We will show you how to progress safely!
Our bootcamp workouts work effectively because the workouts are based on physical exercise science and physiology, making use of the proven techniques of resistance and cardiovascular coaching. Developing muscle is essential to boosting the body’s metabolism and successfully and efficiently losing pounds by burning extra calories throughout the day.

Yet another reason that fitness boot camps are an excellent way to get into shape and slim down is the fact that they provide framework and consistency. You no longer have to go to the gym and figure out what to do to get results. Being in our fitness boot camp, the workouts will provide you the results you want, and our trainers will keep you accountable.

Fitness boot camps also offer substantial wellness benefits. One of the most critical wellness concerns for ladies is heart disease; so cardiovascular wellness ought to be one in the major goals when picking an physical exercise program. Boot camp workouts provide enough cardio physical exercise to help maintain a healthy heart, and decrease the chance of a heart attack or stroke. Another benefit of boot camp is reducing the threat of osteoporosis by improving bone density. The weight-bearing exercises typically found inside our boot camp are critical in increasing a woman’s bone density.

Another added advantage of fitness boot camp workouts for women is time management. In quite a few cases its possible to obtain acan full physique workout in the short 45 to 60 minute workout whilst burning over 600 calories. These fitness boot camps are commonly far much better than other work out packages which could often take a lot longer to melt away the same number of calories. These high-intensity, fat-burning and muscle toning workouts can be a time cost savings towards the active skilled woman.

Women from quite a few fitness and well being backgrounds can advantage from fitness boot camps specifically for ladies. Signing up to get a fitness boot camp might be one of the best ways to get in shape and lose weight.

Do you want to get a lean body? Do you need a McKinney or Frisco Area Boot Camp? With Texas Fit Chicks Boot Camp most of us give attention to merely the features, routines, as well as coaching which gets the benefits YOU want. Get back straight into your own “skinny jeans” or why not be much more comfortable visiting the beachfront come july 1st * help make The new year Your current 12 months to acquire in shape!

Love to get free fitness tips from trainers? Click here to "like" us on facebook for daily trainer tips!

Serving women from McKinney, Frisco, Allen, Plano, Prosper, Richardson and as far as Denison Texas!
Get up Get out Get FIT!

5 Obsticles to Fitness Success

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You want to be fit. You know how much you should weigh. You know your ideal pant size. You can even picture how great those skinny jeans will look.



So why aren't you living life in your ideal body?

There are many complex reasons that make weight loss a challenge, reasons that go deeper than simply calories-in versus calories-out.


I'm talking about the life issues that get in the way of your success.


Read the following 5 obstacles and the solutions to unlock your best body ever.


1. You don't want to be bothered.


It's in your DNA to avoid pain and seek out pleasure. Unfortunately this works against you when trying to get fit. In your mind, it's painful (or at least uncomfortable) to deny yourself the tasty food that you crave and to exert yourself with exercise.


There's a simple way to work around this obstacle: Find something painful about being fat to motivate yourself towards healthy eating and exercise. Focus on the negative impact your current weight has on your health, self-esteem and lifestyle. Convince yourself that the pain of being out of shape is much greater than the discomfort of losing weight.

2. You don't want to wait for the good stuff.

Just as you wish to avoid pain, you are also an expert in seeking out pleasure - namely food. This served the cavemen well, but these days it ends up as extra pounds around your waist and thighs.


There's good news: extra calories are not your only option to stimulate the pleasure center of your brain. Find an activity or two that make you smile and indulge in those regularly.


A walk outside


A good book


A night out to the movies or theater


A spa day


You can also retrain your brain to crave the pleasure of exercise-induced endorphins. Talk about weight gain kryptonite!


3. You are crazy busy.


Let's face it, you work too much, commit yourself to too much and don't even get enough sleep most of the time. The fast-paced way you live leaves you exhausted, stressed and hungry for comfort food. You even begin to feel too busy to take care of your health.


It's time to reprioritize. Let go of your perfectionist standards and remove a few commitments from your schedule so that you are able to cook healthy meals, exercise and get a good night's sleep. Remind yourself that taking care of your health is not a luxury - it's a necessity.


4. You don't deserve it.


I don't agree with it, but you sure act like you don't deserve to live the good life in the body of your dreams. Take a moment to think back on all the times you have self-sabotaged your weight loss efforts. If you don't believe deep down that you are worthy then you'll never give yourself a chance at a fit body.


I believe that you deserve to have a healthy body - and I urge you to dig deep down to uncover why you don't. Once you conquer your feelings of unworthiness, getting on an exercise and healthy eating plan will be easy.


Take the time to take care of yourself. You DO deserve it.


5. You are afraid.


You're afraid to start because you just might fail, and wouldn't that be embarrassing? You're also afraid to start because you just might succeed, and change makes you uncomfortable – even if it's change in the right direction.


When you decide to get fit you will need to go through a bushel of changes:


New diet
New exercise routine
New friends at bootcamp
New clothes
New self-image


Focus on all of the ways that losing weight will make your life better. Envision that better life everyday so that it goes from being new and scary to familiar and comfortable.


I want to personally help overcome every obstacle standing between you and your ideal body. Call or email today to get started on a program that will change your life and body forever...in a good way :)

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Click here for Texas Fit Chicks Boot Camp website

Melody Chandler
Texas Fit Chicks Boot Camp - Womens only bootcamp, getting women fit from Plano, Allen, Prosper, Frisco and right here in Stonebridge Ranch, McKInney! Join us any Monday for your 5 wk bootcamp