Saturday, December 31, 2011

Weight Loss Tips and Tricks - Texas Fit Chicks Bootcamp

Follow Us
Before entering the world of Fitness and personal training, I thought that a good workout meant I didn't have to watch what I ate. I didn't understand why I wasn't seeing weight loss even though I was spending more time than ever exercising.  You can't out-train a bad diet!  Nutrition is so critical when trying to lose weight. A tough bootcamp workout for a solid hour might burn 400-650 calories....but a 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 our 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 or with stalks of celery. I like to make a big batch of it on Sundays - and it lasts all week.
Here's what you need and how it's done:

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, 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.

Friday, December 30, 2011

75 Weight Loss Tips from Texas Fit Chicks Bootcamp

Follow Us

The Holidays are over, and now it's time for a NEW start in 2012! Tired of the jeans being tight? Ready to jump start your fitness? Here are 75 tips for weight loss that really work!
                                             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 Shakeology 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
Are you looking for a weight loss program that works? Do you live in McKinney, Allen, Plano, Prosper, Frisco or N. Dallas? Jump into a 5 week boot camp with Texas Fit Chicks on any Monday and get affordable training and amazing accountability!
Our Bootcamp is INDOORS for the winter ~ we don't brave the cold!
Texas Fit Chick clients get a FREE MEAL PLAN plus a Full Body Comp from your trainer before AND after your 5 wks to see your results!
Huge Weight Loss Competition starts Jan 9 ~ Prize package worth over $800 to the client that loses the most!
Click here for 30 Day Total Transformation

Click Here to Visit our Website

Enjoy Free Fitness Tips Daily on our FB Page

Lose weight and reach your NEW YEARS goals with Texas Fit Chicks Bootcamp!

Tuesday, December 27, 2011

Frisco Bootcamp for Women

Follow Us
We wanted to share with you what some of our Frisco, McKinney, Prosper and Plano women have been saying about Texas Fit Chicks Bootcamp!
I am in my second session of boot camp, and I love it! They offer a variety of times, so it is easy to find a class that I can attend. Each workout is different - we really don't do the same routine twice. I have seen a change in my body - firmer and inches lost...not to mention that I feel great after each class. It is worth the money spent! Courtney S.

I have been working out for only 2 week with Texas Fit Chicks Boot Camp in Plano! As a newbie, I have felt instantly welcome (and sore, I might add). The workouts are super fun and they change each one up so much that you don't EVER get bored. I would highly recommend getting up early to work out! I feel so much better all day after my work-outs! I can't wait to start seeing some awesome results!! I also really like working out with only girls! Takes all the pressure off! Amy S.

I joined Texas Fit Chicks in February 11', and haven't skipped a beat since. I had been working out with a personal trainer at my local gym, when I was given my first 5 week boot camp as a Christmas gift. All I can say is, I wish I had found TFC before I waisted that money on a personal trainer! With TFC you get both your cardio AND your strength training in one. It's the perfect amount of both, and I noticed a change in my body within the first week. There is accountability and tons of support within this family of women! I have had the opportunity to work out with 3 trainers who have also become great friends. I LOVE Texas Fit Chicks, and can't imagine ever stopping! I will NEVER push myself the way I'm pushed during these workouts! You can't go wrong! Aimee S (Now a Texas Fit Chick trainer herself in FRISCO at 5am-6am!)

I joined Texas Fit Chicks last Aug 10' love every min of it and never wanna stop. I have to say I was super nervous about joining. Joining was the best thing I ever did. I noticed changes in my body after the first couple of weeks. I feel like a new person. It doesnt matter how big, small, out of shape or whatever, they will be right there guiding you through the workout. Its a very postitve amosphere and tons of support! I LOVE MY TEXAS FIT CHICKS!! Justina T.

After joining Texas Fit Chicks in June of this year, I've heard the following comments -- it's only August, don't forget: "you are hotttttt" (posted on my FB), "Trina, you look amazing", "hot momma", "if I join boot camp, will I look like you?" I could actually go on, but you get the point: I LOVE TEXAS FIT CHICKS. I've been working out for three years -- some boot camp(s), some personal training, so I won't lie and say I was huge or needed to lose weight. However, I'm more tone now than I ever was in my 20s and 30s! I even have a "two-pack" now and can't wait to make it a six-pack :) The first 5 weeks of class, I lost more than 8", five of which were gone from my waist!! I feel so strong, too! When my friends heard that, they asked where I had room to lose it from based on the size I was already, but I can tell you that when they see me in person they are FULL of compliments. I can't tell you what Texas Fit Chicks has done for me mentally as well as physically. I feel like I can do anything!! Thank you Texas Fit Chicks and especially LeighAnne (Mckinney 5am and 6am bootcamp trainer)!!! Trina H.

I spent 5 weeks with Texas Fit Chicks Bootcamp, and I lost 4" off my waist, 1" off my arms, and I finally have a shape! (Other than round, I mean.) My hubby has noticed, my kids are impressed, and I can't WAIT to get back to Texas Fit Chicks! The best investment you'll make is in yourself, and Texas Fit Chicks Bootcamp is the quickest way to get the body you want. The trainers ROCK!!! Kara B.

Down 7 pounds and 8 inches in 5 weeks! Texas Fit Chicks has been such a great experience. I have attended a couple different locations and every trainer I've had has been wonderful! As someone who has never been especially fit, it's great to finally be enjoying a workout. The support from the trainers and my fellow fit chicks has made all the difference. I have a couple of friends who have signed up after seeing my results, and I truly can't say enough good things about my experience with Texas Fit Chicks. I'm already signed up for two more sessions, and hopefully many more in the following months! Kelsey A.

Reach your 2012 Fitness Goals with Texas Fit Chicks

Follow Us
Are you ready for the New Year? Will Weight Loss be on your list of resolutions? Thousands of people will make that a goal, but won't stick to it. If you are ready to get committed to your Fitness and Health, Texas Fit Chicks Bootcamp is the place to be. How many of us have a gym membership that we pay for each and every month and never go? If you're lacking motivation and need someone to check in on you when you don't show up for a workout, you've just found it. Our bootcamp trainers have a true passion for helping women lose weight and live healthier lives. Here's what a few of our clients at Texas Fit Chicks are saying about our bootcamp:

Down 7 pounds and 8 inches in 5 weeks! Texas Fit Chicks has been such a great experience. I have attended a couple different locations and every trainer I've had has been wonderful! As someone who has never been especially fit, it's great to finally be enjoying a workout. The support from the trainers and my fellow fit chicks has made all the difference. I have a couple of friends who have signed up after seeing my results, and I truly can't say enough good things about my experience with Texas Fit Chicks. I'm already signed up for two more sessions, and hopefully many more in the following months! Kelsey A.

"Bootcamp has helped me on many levels...outside of getting stronger as the weeks pass by, I feel better. I feel healthier, stronger, more energized, sleep better, and all those things that come with working out. But I also think it has added structure in areas where I was lacking it. I've started really considering what I consume and put in my body these days where I had never really given a thought to it in the past. I've seen results and in those results it makes me want to work harder and get in even better shape. I would definitely recomment TFC to friends and family...even strangers! I thoroughly enjoy the workouts!"
Tracy E.

"Joining Texas Fit Chicks Boot Camp has been a life changing experience for me. I have finally found the motivation that I was lacking for so many years. I was very nervous when I joined boot camp that I would not be able to keep up in the classes. From the first day of class I have felt comfortable and confident in my abilities. The trainers show you different levels for each exercise and allow you to increase to the next level at your own pace. I also enjoy how every class is different and the exercises are fun. After 3 months I have lost 24 lbs and 18 inches. I could not have done it without Texas Fit Chicks Boot Camp." - Brooke R.

"This boot camp helped me push myself harder than I ever would have pushed myself at the gym. The large variety of strength and cardio exercises kept me from ever getting bored and the accountability of being in a class setting kept me from making any excuses! I lost weight and inches in my first five weeks and am looking forward to losing even more!" Karen M

"I was really really nervous about starting this boot camp. I didn't think I'd be able to handle the level they worked out. It's been a great experience so far. Melody assured me I wouldn't feel uncomfortable (I'm REALLY shy), and although I was still hesitant, I gave it a shot. She was right. I haven't felt uncomfortable one time. I've been able to work out at the level that feels right for me. I can already see a difference in my body and have only gone 4 times so far! I already can't wait to sign up again." Danielle O.

Sometimes women are nervous that they won't be able to "Do bootcamp" because they feel like they're not fit enough. I can't tell you the number of times that I've heard the following: "I need to start working out so that I can do ok once I start with Texas Fit Chicks." Nothing could be further from the truth! We show each exercise at beginner, intermediate and advanced levels, so it's truly do-able for anyone regardless of Fitness level.

We make working out FUN and EFFECTIVE. Our number one goal is for YOU to reach your goals. Our Female trainers are all experienced and experts in our field - with national certifications. We will never try to sell you supplements, Shakes or anything else. Just result Driven workouts. We love training chicks in McKinney, Frisco, Plano and Prosper ~ and have women that drive from Allen, Prynceton and Dallas to join our bootcamps! Jump in on any Monday that works for you...and with the flex option you can do bootcamp even if you travel or have a changing schedule from week to week.

We know you have other options when it comes to working out ~ and if you've not been one of our Fit Chicks yet, we wanted to let you know WHY you should choose our bootcamp, and what makes us different than the rest!

  • Instructors that are ALL nationally certified Personal Trainers. This cert requires much more in depth study than the group fitness cert. You can be confident that your trainer knows what she's doing and can also address any health issues or concerns you may have when working out with us!
  • Nutritional Guidance ~ You will get a FREE meal plan when you join Texas Fit Chicks Bootcamp, that was created by a registered dietician exclusively for us. It will give you healthy options to mix and match over the course of your bootcamp
  • Our philosophy ~ we think that it's unnecessary to scream at people when trying to motivate them. That will never happen in our bootcamp. We don't use whistles, intimidation, or (heaven forbid) megaphones to encourage you to work hard. Our clients experience amazing results without that! There's just no need for it. We motivate, encourage and inspire and that's what our clients love.
  • Amazing workouts! We have dozens of women that stay with us year after year because they never do the same workout twice. Melody creates workouts for all of our locations, and incorporates Kettlebells, Medicine balls, resistance bands and more to keep it fun, and you're always guessing what's coming next.
  • Perfect for every level! Our trainers teach you how to modify each and every exercise we do, so that it's appropriate for every fitness level.
  • All women. There's never any problem if your shirt is riding up your back doing the beloved mountain climbers ~ since it's just women there! Many times male-led camps don't focus on what women really want to work, or they overtrain clients which leads to injury. I've heard from too many clients that tried a male-led bootcamp and have had that experience.
  • Consistency. There are lots of bootcamps that pop up overnight, and go away just as fast. Texas Fit Chicks has been going strong since 2009, and all of our trainers have years of training experience. We aren't going anywhere ~ and you can count on a great workout every single time we meet.
  • We are INDOORS for the winter ~ and if there's rain. Not in a parking garage, not under a canopy, inside a climate-controlled bldg. Even if there's not lightening, we won't ask you to workout in the rain (unlike others) - we don't want to do that, and don't expect our clients to do something we wouldn't do ourselves!
  • Affordable Accountability ~ If you're not in class, we will email you each and every time you miss. You're not just a number to us, we want you to reach your goals as much as you do, and to get there, you've got to be there! You will always hear from your trainer checking in on you, and we miss you when you're gone.
  • We make it FUN! You will make friends, laugh, work, and meet other chicks that have the same goal as you do ~ to get healthy! Our bootcamp makes it easy to form great relationships with other women.
READY TO GET FIT? We have a couple of options ~ including one that's PERFECT if you want to lose 15 pounds or more. Our FIT FOR LESS program brings bootcamp down to just $10 a workout! With a 15 week commitment, it's Affordable Accountability! Limited space since we are indoors for the Winter ~ grab your spot today! FIT FOR LESS Bootcamp

Just want to do ONE 5 wk session with Texas FIt CHicks?
5 Week No Excuses Bootcamp

Locations in McKinney, Allen, Prosper, Plano and Frisco Texas! Early morning bootcamp and evening bootcamp available. Limited Space ~ Reserve your spot today!

Questions? Email us:

    Click here for more details

    Tuesday, December 20, 2011

    10 Skinny Crock Pot Recipes

    Follow Us
    Healthy Crock Pot Dinners from Texas Fit Chicks Boot Camp

    Mexican Style Chicken Chili
    4 boneless/skinless chicken breasts
    1 (16 oz) jar of salsa (or homemade if you prefer)
    2 tsp garlic powder
    1 tsp cumin
    1 tsp chili powder
    1 (11oz) can mexi-corn
    1 (15oz) can pinto beans, rinsed

    Combine all ingredients. Cook on low 6-8 hours. Shred chicken & serve. Good with low fat cheddar cheese or light sour cream on top.

    Easy Roasted Rosemary Chicken
    6 skinless chicken breasts
    1 can low sodium chicken broth
    Fresh onion & garlic (if you have them)
    1/2 cup fresh chopped rosemary
    salt & pepper to taste

    Optional- place sliced onions on bottom of cooker along with minced garlic.

    Place chicken breasts in cooker. Pour can of broth then 1/2 cup fresh rosemary. Salt & Pepper to taste. Stir around to get the rosemary all over the chicken breasts. Cook about 6 hours on low.

    Served with brown rice and steamed green beans.

    Salsa Chicken

    2-3 skinless/boneless chicken breasts
    1 can rinsed black beans
    1.5 cup chunky salsa
    1 cup frozen corn

     Put your chicken in the crock pot. Top with the rinsed black beans, salsa, and corn.
     Cover and cook on low for 6-9 hours, or on high for 4-5.

    Cheese Burger Sandwiches

    12 servings

    1 1/2 pounds leans ground beef (or lean ground turkey)
    1/2 teaspoon garlic pepper
    8 ounces low fat cheddar cheese*
    2 tablespoons skim milk
    1 medium green bell pepper, chopped (1 cup)
    1 small onion, chopped (1/4 cup)
    2 cloves garlic, finely chopped
    12 sandwich buns, wheat

    Cook beef and garlic pepper in 12-inch skillet over medium heat 8 to 10 minutes, stirring occasionally, until beef is brown; drain.

    Spray 3 to 4 quart slow cooker with cooking spray. Mix beef and remaining ingredients except buns in cooker.

    Cover and cook on low heat setting 6 to 7 hours. To serve, fill buns with beef mixture.

    Slow Cooker Fajitas
     1 each med. green,yellow & red (cut into 1/2 in strips)
    1 sweet onion (cut into 1/2 in strips)
    2 lbs. beef (cut into thin strips - skirt steak is perfect)
    3/4 c water
    2 tbsp. red wine vinegar
    1 tbsp. lime juice
    1 tsp. ground cumin
    1 tsp chili powder
    1/2 tsp. salt
    1/2 tsp. garlic powder
    1/2 tsp ground black pepper
    1/2 tsp. cayenne pepper
    8 tortillas warm
    1/2 c salsa
    1/2 c shredded reduced fat cheddar cheese
    8 tsp minced fresh cilantro

    Place the peppers & onion in a 5 qt slow-cooker.Top with beef.

    Combine the water,vinegar,lime juice & seasonings; pour over meat.

    Cover & cook on low for 8-9 hrs or until tender.

    Using a slotted spoon,place about 3/4 c. meat mixture down center of each tortilla. Top with 1 tsp. salsa,1 tbsp cheese, & 1 tsp cilantro;roll up.

    8 servings

    1 fajita equals 335 calories,10g fat(3g saturated fat),69mg cholesterol,564 mg sodium,32g carbohydrate,2 g fiber,29 g protein. 

    Amazing Pork Tenderloin 
    1 (2 pound) pork tenderloin
    1 cup low sodium beef broth, no sugar added
    1/2 cup white wine (or apple juice, no added sugar)
    3 Tbsp garlic, minced
    3 Tbsp low sodium soy sauce
    8 teaspoons dried onion flakes
    1 teaspoon onion powder
    1/4 teaspoon seasoned pepper
    pepper to taste

    Place pork tenderloin in the slow cooker with herbs and spices.

    Pour broth, wine, and soy sauce over the top, turning the pork to coat.

    Carefully spread garlic over the pork, leaving as much on top of the roast during cooking as possible. Sprinkle with pepper, cover, and cook on low setting for 4 hours. Serve with cooking liquid on the side as au jus. Serves 8

    Black Bean and Rice Soup

    1 medium onion, chopped
    3 carrots, thinly sliced (or handful of baby carrots)
    2 stalks of celery, thinly sliced
    4 cloves of garlic, minced
    1/2 tsp ground cumin
    1 1/2 tsp dried basil
    1/2 tsp chili powder
    1/2 tsp dried oregano
    1/2 tsp Tabasco sauce
    2 16 oz. cans black beans, drained & rinsed
    1 14.5 oz can crushed tomatoes
    2 14.5 cans reduced sodium chicken broth
    1 1/2 cups cooked rice

    Combine all ingredients except the rice in Crock-Pot. Cover; cook on Low 8-10 hours, High 3-4 hours) Add cooked rice before serving.

    Skinny Taco Soup
    1 lb ground turkey
    ½ lb lean hamburger
    3 tbsp taco seasoning
    1 can rotel (do not drain)
    1 can chili beans
    ¼ tsp (each) ground cumin, pepper, garlic power
    1 tbs onion flakes
    ¼ tsp red pepper flakes (optional)
    1 sm bag frozen corn (optional)
    3 cups low sodium beef broth
    Additional salt to taste.

    Brown meat w/spices & taco seasoning. Pour into Crock pot w/other ingredients and stir. Cook for about 4 hours on low. Serve w/baked tortilla chips.

    Cranberry Chicken 
    2 pounds boneless, skinnless chicken breasts
    1/2 cup chopped onion
    2 teaspoons olive oil
    2 teaspoons salt
    1/2 teaspoon ground cinnamon
    1/4 teaspoon ground ginger
    1/8 teaspoon ground nutmeg
    dash ground allspice
    1 cup orange juice (100% juice, no sugar added)
    2 teaspoons finely grated orange peel
    2 cups fresh or frozen cranberries
    1/4 cup honey
    2 tsp. unsulfered molasses

    Brown chicken pieces and onion in oil; sprinkle with salt. Add browned chicken, onions and other ingredients to crockpot. Cover and cook on LOW 5 1/2 to 7 hours. If desired, thicken juices with a mixture of about 2 tablespoons cornstarch combined with 2 tablespoons cold water.

    Honey Chicken
    1 lb. or 4 small skinless chicken breasts
    1/4 tsp. curry powder
    1 tsp. cinnamon
    1/2 cup diced onion
    3 T. oil
    1/4 cup honey
    1/2 cup chopped fresh parsley
    1/4 tsp. powdered ginger
    1/4 tsp. nutmeg
    1tsp. salt
    1 tsp. pepper
    1/4 tsp. paprika
    1/2 cup water

    In a large mixing bowl, combine all of the ingredients. Toss well to coat the chicken evenly. Place the mixture in a slow cooker. Cover & cook on low for 4 hours. If desired, serve over rice or orzo.

    Recipes from Skinny Crock Pot

    Monday, December 12, 2011

    #1 Tip to Avoid Over-indulging at Holiday Parties from Texas Fit Chick Trainers

    Follow Us
    Holiday parties can undo a week of hard work at bootcamp if you're not careful! It's no wonder that this time of year so many people pack on the pounds, but our Texas Fit Chick trainers wanted to give you some tips to surviving the Christmas parties without feeling deprived!

    We asked for our trainers input on how they attend parties without going nuts on the treats and here's the TOP 5 answers we got.

    5:30am Frisco Bootcamp Trainer, Michelle recommends:Drink one glass of water in between each drink, so you don't over-indulge, and you stay hydrated

    5:15 Allen Trainer Melanie advises:
    Wear something that reminds you how hard you have worked to get the body you have. Nothing second skin fitting, but form fitting enough that you don't want to over indulge either. Take one plate and fill it with veggies or fruit, also you could ask to have water put into a "drinking" glass so you can still look like you are drinking with out the added calories. Take a hand held purse. You are less likely to eat more if you don't have hands to fill up a plate

    5am Plano Bootcamp Trainer Titia shared this:
    Don’t go.  I have no will power! (LOL - I second that! :)

    By far the NUMBER 1 suggestion to avoid over-indulging was to eat BEFORE you go!

    When you eat before the event, you're not going in starving and ready to hit the food. Fill up with a good source of lean protein or fiber so you'll stay full longer.

    Merry Christmas ~ From your Texas Fit Chick Bootcamp Trainers ~
    Get FIT in 2012 with Texas Fit Chicks Bootcamp!

    Thursday, December 8, 2011

    Top 5 Exercise Myths ~ Texas Fit Chicks Bootcamp

    Follow Us

    Myth: If I exercise, I can eat whatever I want.
    Reality: Many people overestimate the number of calories used during exercise. For example, a 175-pound man burns about 140 calories on a 30-minute walk. However, if that same man sits down after his walk and eats an energy bar – which has about 250 calories – he loses the calorie-cutting benefit of exercise, and then some. Remember, to lose weight you need to use more calories than you take in.

    Myth: If I have no energy for a workout, it’s best to rest.
    Reality: Working out gives you energy! Plan your workout for the times of day when you have the most energy. Go to bed earlier to make sure you’re getting enough rest.

    Myth: To lose weight, I should only focus on aerobic exercise.
    Reality: While aerobic exercise helps you burn calories, strength training helps you reduce body fat, increase your lean muscle mass, and burn calories more efficiently. It’s also important to stretch and exercise your core muscles for flexibility, balance, and good circulation.

    Myth: I should push myself to the limit to get the benefit. After all, as the old saying goes, “No pain, no gain."
    Reality: Exercise shouldn’t hurt. Muscle soreness after a great workout is okay, working through pain is a path to injury.

    Myth: I should drink a sports drink when I exercise.
    Reality: It’s important to stay hydrated when you exercise, but zero-calorie water is often the best choice. You don’t need electrolytes and carbohydrates found in sports drinks unless you are doing vigorous exercise for more than 90 mins.

    Don’t let these and other myths about exercise sabotage your workout. Our trainers at Texas Fit Chicks Boot Camp will help you reach your fitness goals through our Womens only bootcamp! We Train REAL Housewives in N. Dallas ~ with locations in Allen, McKinney, Prosper, Plano and Frisco Texas.
    Like us on Facebook for Exclusive Deals and Fitness Tips!

    Holidays and Fitness - Why Weight?

    Follow Us
    Texas Fit Chick 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. We offer locations in Mckinney, Allen, Plano, Prpser and Frisco.

    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 great week and hope to see you soon!
    Follow us on Facebook

    We Tweet!

    Texas Fit Chicks bootcamp. Serving women of Stonebridge Ranch, McKinney Texas. Frisco, Allen, Prosper, Plano, Dallas

    60 Ways to Become a Person you Love

    Follow Us

    When it comes to our self image, sometimes bad habits and poor nutrition take a toll. While we help women lose weight and keep it off at Texas Fit Chicks Bootcamp, our self image shouldn't just be based on how we look in our clothes...or the number on a scale.I found this article and wanted to share it ~ thought it was full of great suggestions to remember ways to love ourselves during our journey in life!

    Only the time and attention we give ourselves demonstrates how much we love and admire ourselves. Self love requires that we place ourselves at the top of our priority list.
    Self-nurturing is everything that makes us feel positive, happy and joyful.
    When we decide to honor ourselves with the love we need and deserve like the sun we radiate a glow, touching everything and everyone in our lives.
    Below are 60 ideas for glowing:
    60. Eliminate shoulds.
    59. Enjoy down time.
    58. Run towards your fears.
    57. Be dependable.
    56. Embrace self-responsibility.
    55. Be completely honest.
    54. First meet your own needs.
    53. Notice the beauty around you.
    52. Open your mind to change.
    50. Set attainable goals.
    49. Go at your own pace.
    48. Honor your individuality.
    47. Open yourself to umlimited possibilities.
    46. See the humor in things.
    45. Celebrate your imperfections.
    44. Reward yourself.
    43. Be flexible.
    42. Be gentle with yourself.
    41. Be open to being wrong.
    40. Laugh for no reason.
    39. Light candles.
    38. Enjoy nature.
    37. Get a message.
    36. Congratulate yourself.
    35. Know yourself.
    34. Appreciate where you are today.
    33. Give yourself space.
    32. Breathe mindfully.
    31. Communicate your emotions.
    30. Learn to relax.
    29. Meditate.
    28. Say no more often.
    27. Experience new things.
    26. Take mini breaks throughout the day.
    25. Create personal affirmation cards, use daily.
    24. Hang out with positively happy people.
    23. Schedule fun times for yourself.
    22. Make your car a sanctuary.
    21. Dress for success.
    20. Be impecably groomed.
    19. Balance your energy.
    18. Recharge your batteries.
    17. Refuse to argue.
    16. Balance your diet.
    15. Sleep sound.
    14. Persevere.
    13. Feel and express gratitude.
    12. Give up self put-downs.
    11. Develop your intuition.
    10. Learn to hold your own hand.
    9. Accept your physical appearance.
    8. Keep your cool.
    7. Vent in a positive way.
    6. Speak kindly of yourself.
    5. Be brave.
    4. Learn to calm yourself.
    3. Listen to music.
    2. Make the most of every opportunity.
    1. Start fresh each day.

    Taken from Mind Body Connection

    Saturday, December 3, 2011

    Secrets of our Belly Blast Challenge Winner

    Follow Us
    Cecilia was the final winner of our Belly Blast Challenge! For those of you that don't know, it's a 21 day meal plan that gets results! After her success, I asked her to share with us just how she did it and what her typical day looked like, and how she did it! Here are her secrets to success, and her before and after pictures from the 21 day plan!

    Before I started with the Belly Blast, I set my goal. My goal was set to lose at least 15 pounds.  Since I set my goal, I know exactly what I was shooting for. For my initial 3 days detox, I only lost 6 pounds.  So after that I knew I would have to work harder to lose more.   I know it sounds crazy but I did keep track of my progress every day by weighing myself.  ( I would not recommend anyone to do that)

    On my cheat days, I picked one thing that I liked the most to eat for lunch so I still had time to digest before going to bed. Since my favorite was sushi, I had sushi for my cheat days.  When I ate my cheat food, I ate fist size portion (I imagine my stomach is like the size of my fist.  I sure don't want to overstuff myself). If I had to eat after 6pm, I ate veggie only with no dip or dressing.
    Since it didn't taste good, I usually ate a little and I would quit and go to sleep.  I drank a lot of decaf green tea to stop my cravings.  I brought my thermos with tea in it  everywhere so that I could take sips of it when I was hungry.

    My extra workout was rope skipping. I got this Thrive by Dr Vonda Wright, MD jump rope from Dicks.  It is a jump rope without rope so I would not trip and slow down my workout. I liked to watch TV while I was skipping rope because I would forget how long I skipped rope for. I love rope skipping since it helps improving my core strength and heart rate.  I usually skip for 20 minutes to 30 minutes a day.

    I think the top 3 things that I learned from this contest are  goals setting, meal planning and enjoying the process.  It is important to set your goal so that you can stay focus.   And more importantly, you have to think ahead and plan ahead of time of what you need to eat on the next day.   I made my food ahead of time so that I could bring it to work everyday.  I have saved so much money by not eating out, it is just amazing to see how much more food I can get and how much more money I can save by eating at home.  

    I would highly challenge everyone to do this Belly Blast in the future because there is really nothing to lose except your weight. I am the kind of person who gets bored easily with the food that I eat.  So finding a new way to eat and exploring new food is a really fun thing for me to do.  It is definitely fun to eat healthy and feel healthy.  When you start losing weight, you will probably ask herself, "why didn't I start this belly blast earlier?"  Going on a diet doesn't mean that you have to give up  burger or french fries, it just means that you have to eat less of those greasy stuff.   As you know, you are what you eat!

    I started training with Michelle at the Texas Fit Chicks Bootcamp at Legacy/Lebanon in Jun this year and I totally love her training style.  She does not act like a drill sergeant.  She let us go in our own pace.  She knows everyone has her limit so as long as we try our best, she will give us compliments and encouragement. She is always thinking and planning ahead of time.  One time she emailed us to remind us to bring our towels with us to the next bootcamp because the exercise that we were going to do might hurt our tail bones.  She also let us know the modifications for some exercises are so that we will not feel frustrated with stuff that we cannot do

    I love the Texas Fit chicks Bootcamp because I need direction when it comes down to working out.  I need feedback and I need to know what I am doing is benefiting to what part of my body. In addition to that, I also love to see familiar faces at the bootcamp.   I feel comfortable working out with a bunch of ladies who are just like me.  We are non judgemental and totally care free. Working out with the Fit chicks bootcamp is like my special break away from my busy work and family.  Our one hour of bootcamp passes by so quickly especially with Michelle and us joking around and chit chating.  I am now actually looking forward to working out since I love the fun atmosphere and the peaceful mornings!

    Congrats to Cecilia! Here are her before and after pictures:

    The 21 Day Belly Blast is a Fully digital product that contains printable grocery lists, exactly what to eat and at home workouts. While the 'contest' is over, anyone can start the belly blast at any time.You can purchase and download it HERE for just $29. We have a closed facebook group with tips and recipes from dozens of women that are taking and have taken the challenge ~ to make it easier and tastier! You can be added to the closed group after you've registred and recieved the Belly Blast plan!
    Want more info on Texas Fit Chicks Bootcamp for Women? Visit our Website
    Serving women in Mckinney, Allen, Plano, Prosper and Frisco Texas

    Thursday, December 1, 2011

    The Truth About Weight Loss Supplements

    The Truth about Weight Loss Supplements

    Follow Us
    If you have opened a magazine, turned on the radio, or glanced at the T.V. lately then you know there is an overabundance of weight loss supplements currently on the market. Some claim that you will lose 5 pounds in a week, others claim that you will lose 3 dress sizes in a month, and my personal favorite claims that you will lose 20 pounds in 10 days.

    Do these pills really have the ability to “melt away pounds” or “burn fat in your sleep”? The correct answer is probably on the tip of your tongue… No! No matter how much we enjoy the fantasy of a magic pill turning us into a supermodel, deep down we know that this is simply not realistic.

    $30 billion dollar industry thrives on our false hope of miraculous weight loss supplements itching to effortlessly turn us into svelte hard bodies. It is time that we came face to face with the real facts about weight loss as we cast off all misconceptions.

    In reality, research shows that 95% of weight loss induced by supplements will be gained back in no less than 3 years.(usually much sooner!) The Food and Drug Administration has gone so far as to declare that a weight loss supplement with a proven record of long-term success DOESN’T EXSIST!

    And to think that billions of dollars are spend on products that are PROVEN to not work!

    How is this possible? You ask. Isn’t it against the law to make false claims about a pill?

    This is where things get hairy…
    These so-called weight loss supplements are acknowledged as ‘food’ by the FDA and are therefore not evaluated for their safety and effectiveness.
    So you are telling me that weight loss supplements can make outrageous claims without backing them up? Yep. Sad, but true.

    Here are the hard facts about magical weight loss pills:
    • Most weight loss supplements contain appetite suppressants that have been known to cause reactions in some people that lead to strokes, heart attacks, panic attacks, and even death.
    • Quite often the few pounds that you do end up losing with weight loss supplements are due to the diuretics that they contain. A diuretic is a substance that flushes water out of your body, providing a quick and temporary dip on the scale.
    • Weight loss supplements are expensive! It may be easy to justify the cost to yourself when you believe that your hard earned money is being spent on sculpting your figure, but don’t be fooled! The useless pills cost the manufacturer only pennies to produce, while they charge you an arm and a leg.
    • Next time you see a stunning before and after picture of the guy or gal that lost 200 pounds by taking a certain supplement, beware! There is a higher probability of you being struck by lightening tonight than that claim being true. Most spokespersons and testimonials for weight loss supplements are false, and are only there to entice an unsuspecting public.
    • Weight loss supplement companies admit that their products will not work without the accompaniment of calorie restriction and an increase in physical activity.
    Weight loss supplements that have been advertised as being safe may cause harmful health effects in some people, according to a recent study.
    These products -- which are promoted as being ephedra-free and safe for dieters -- have been shown to cause increased heart rate among healthy people and harmful health effects in some people, report scientists who worked on the study.

    The study by University of California San Francisco is the first to examine the effects of these re-formulated dietary supplements. Researchers examined the effects on blood pressure and heart rate of two dietary supplements containing bitter orange extract.

    Bitter orange extract has commonly replaced ephedra in weight control products since ephedra was banned by the FDA in 2004 due to concerns about health risks and side effects.

    The UCSF study involved 10 healthy adults given single doses of one of the two supplements or a placebo. The two supplements tested were Advantra Z and Xenadrine EFX. Single doses of both products increased heart rate by an average of 11 to 16 beats per minute over baseline, the scientists found. This would be the equivalent of an 18 percent increase if baseline rate is 80 beats per minute. In addition, Xenadrine EFX also significantly increased blood pressure by 7 to 12 percent. Xenadrine EFX appears to have similar acute cardiovascular stimulant actions as banned ephedra products, according to their report.

    "These findings indicate that ephedra-free dietary supplements could have some of the same adverse health effects associated with previously available ephedra products, such as Metabolife 356 and Ripped Fuel," said Christine Haller, MD, UCSF assistant professor of medicine and lead author of the paper.

    The predominant constituent of bitter orange is synephrine, which in pharmaceutical form is commonly used to treat low blood pressure and nasal congestion.

    Advantra Z contains only bitter orange, while one dose of Xenadrine EFX contains several other ingredients, including caffeine equivalent to the amount in 3 cups of coffee, the researchers found.

    The increased blood pressure from taking Xenadrine EFX is likely not due to caffeine alone, they concluded, but potentially related to the actions or interaction of other constituents in the multi-ingredient supplement.
    The scientists call for longer term dosing studies and suggest doctors should caution patients about using ephedra-free weight-loss dietary supplements and should monitor blood pressure in those who choose to use the products.

    In particular, people with health condition that could be worsened by the effects,such ashypertension, heart disease or other pre-existing conditions should avoid the supplements.

    "Consumers should be aware that ephedra-free dietary supplements have not been extensively tested for safety and the health effects are not well known," Haller noted.
    The research is published in the September issue of The American Journal of Medicine.

    SO....What's the Answer??
    The sure-fire, safe and effective way to achieve healthy weight loss is…to eat a balanced diet and to participate in regular exercise.

    Exercise and good nutrition is the ONLY way to create weight loss that lasts, and works EVERY single time. So many Americans however, don't know what it takes to lose weight, and that's where our trainers come in. At Texas Fit Chicks Bootcamp, every one of our trainers are women, and ALL are experienced experts when it comes to weight loss. You can get back in those jeans that you've not worn in years ~ we have women experience that every day with us! Here are some of the testimonials that are from our clients that train with Texas Fit Chicks Bootcamp:
    "I'm really proud of myself for completing a 5 week course!  Now I look forward to those 3 days a week.  I have been able to EASILY take some of the crappy food out of my diet that I used to consistently have -- no more fast food!  If it's offered, I can't even really eat it.  It's like bootcamp detoxed me from the inside out, and now if I eat poorly, I can FEEL it, and I know to not make that decision again. Thank you, Texas Fit Chicks, for getting me kick-started and on my way to a new me!" - KARA B (Allen, Texas Fit Chicks Bootcamp)

    " I've enjoyed being able to just show up and someone else has already put together a fantastic workout.  No planning required!  It is a different workout every time and I'm always exhausted by the end of the hour.  Every time I show up I wonder, "what will we be doing today?".  Before I started with Texas Fit Chicks I had gotten out of the habit of working out.  If I did workout it was typically just cardio (no strength training)  The program has provided great cardio AND strength training workouts.  It has also provided much needed accountability.  After my first 5 weeks I had lost over 10" and almost 2% body fat.  You can't argue with results!  I would (and have) recommend it to my friends!" - JENNIFER W. (McKinney Texas Fit Chicks Bootcamp)

    "I decided to try TexasFitChicks bootcamp when a friend posted on facebook that she needed a buddy to go with her. At first I could barely do 3 jumping jacks without stopping, but on bootcamp days I had so much more energy I knew it was helping me. The girls in the class were so much fun that I looked forward to seeing everyone even if I went home sore! I reminded myself that soreness = progress! I followed the Weight Watcher diet (with a weekend treat now and then) added some walking on my off days and continued to see the pounds come off. When I signed up for my second 5 weeks of bootcamp I realized that not only could I keep up with most of the exercises, I was challenging myself beyond what I thought I would ever be able to do. After my second 5 weeks of bootcamp, I'm down 20 pounds and 3 sizes in my clothes. I've never been an athletic person and at 51 yrs old I can safely say that I'm in the best shape I've been in my life! Last week one of my friends told me I was looking "buff". That might be the best compliment anyone has ever given me! " - CATE R. (Plano, Texas Fit Chicks Boot Camp)

    Take charge of your health heading into 2012!! Join us and change  your life ~ 5 wks at a time. Sign up this month as a new client and receive a FREE Massage AND Facial from Essence of Eve Day Spa in McKinney, Texas! Offer ends 12/31/11

    Click here to visit our website

    Parts of article from a news release provided by The National Institutues of Health.