Monday, January 30, 2012

Need to pack a Healthy Lunch? Ideas here....

Follow Us
Sometimes it seems difficult to plan a healthy lunch for yourself when you're working in an office. It does take a little prep time, but you will have much more energy to make it through the rest of your workday if you do! Here are some quick and easy ideas to make your planning less difficult

  • Boil a dozen eggs on Sunday...then put them back in their crate in the fridge. Perfect and quick snack filled with protein that takes around 10 mins for the entire week!
  • Grill or bake 3-4 breasts of chicken on Sunday (skinless/boneless). Have one for dinner that night then keep in the fridge for an easy topping on your salad or main dish for lunch
  • Pack Easily Portable foods - Think apples, bananas and pears.
  • Keep a small jar of nut butter in your cooler or fridge at work, for a great combination with your apple mid day. Protein packed clean - eating snack. Be sure to get the natural Peanut Butter. Keep an eye on serving size too.
  • Carry a pre-measured amnt of protein powder, or Shakeology with you for afternoon slumps
  • Carry Wraps - Whole grain wraps are ideal to transport food to work. Try feta/chicken you've already cooked and spinich. YUM and easy
  • Prepare tons of raw veggies - You can have limitless amounts of these, so be sure to include them in your day. If you're not disciplined to cut them up when you get home (that would be me) buy them pre-cut. Spending a little more on them at the store will get you to eat them!
  • Low-fat Dairy - Small cups of plain greek yogurt/1 pkt truvia/fresh (or frozen) blueberries is an Amazing snack. Low-fat cottage cheese or cheese sticks are also great to take with you.
  • Keep a Protein Bar Handy - Make sure it's the clean-eating type. Lots of them out there are candy bars in disguise. I personally love Quest Protein Bars they are all natural, and tasty!
Hopefully these tips will make lunches easier for you this week ~ if you have kids, this is the perfect way to start them the value of healthy eating at an early age! :)
Melody Chandler
Texas Fit Chicks Boot Camp

20 Minute Bikini Blast Workout

Follow Us

Here's a Bikini Blast Workout you can do at home!
Be sure and consult with your doctor before doing this or any other exercise program.

If you are a beginner, do the circuit one or two times with the modifications suggested. If you're a FIT chick, do as many rounds as you can in 20 minutes!

Prisoner Squats - Fingertips behind ears, core engaged, squat down until thighs are parallel to the ground, keeping chest lifted and making sure knees don't go over toes. Sink low into the squat and watch yourself in a mirror to check your form. 1 Minute

Spider Jumps - Start on floor in full push-up position. Maintain position, lunge rt foot fwd to outside of rt hand. Balancing on hands, jump feet off floor and switch them in midair, bringing left ft to outside  of left hand and extend rt leg behind you. Repeat for 20 reps total (1 rep = both sides)
For beginners, Lunge right foot fwd, and then instead of jumping, step it back to start poition. Repeat with the other leg. 10-15 reps if beginner

Roll Pop Ups - Stand with feet shoulder width apart, & arms by sides. Lower into a squat then sit down on floor, roll onto middle of back and then upper back, while maintaining a tuck position, chin towards chest (Don't roll onto neck). Using momentum, engage abs and roll forward to return to squat position, (adding a jump at the top for advanced levels). If you have to help yourself up with your hands, use both so you're not lopsided. 15 total (5-7 if beginner)

T-Pushups - In pushup position, hands under shoulders (try to do on your toes for advanced chicks) perform 1 pushup, then rotate to the rt side (pivot with your feet) bringing right arm up into the sky. Return to start, 1 pushup then repeat with left arm. You can pause at the top of the rotation and look towards your hand, then return to start. Go slowly - can also be done on knees. 20 total reps

Low Squat Jacks - Same position as the prisoner squat from above, this time, stay low and do low squat jacks, in and out. 30 total Reps (15 if you're a beginner)

Mountain Climber/Prone Jacks Combo - Starting in the push up position, bring rt knee into chest quickly, then left leg, alternating. Do 15 of those (1=both legs) then legs together, and take both feet out as if you were doing a jumpin jack on the floor (hands stay where they are) then feet back together, for 10 reps. Repeat circuit 5 times If you're a beginner, do 1/2 the number of each and repeat 2-3 times.

Wide Squats Around the Room - Facing one direction, hands on hips, chest lifted and abs engaged, take a large step out into a wide squat, then bring other leg to meet (staying low in the squat entire time). Continue facing one direction for 20 reps. Turn around, facing other direction and do the same for 20 reps. Beginners do 8-10 reps on each side.

V-Crunch - Legs are lifted straight up in the air, arms together and overhead. Doing a crunch, bring your arms towards your legs and take legs out into a V pressing hands through, then repeat. 20 reps

Bicycle Crunch - On back, elbows behind ears, knees bent, feet lifted. Bring right elbow across to meet left knee, as if you're bicycling your legs - then switch sides, bringing left elbow across to meet right knee. Don't let momentum carry you through this. Slow and controlled is key if you want these to work. 25 reps for advanced, 10-12 if beginner.

Want to share how many rounds you finished? Comment below to share!

We train REAL Housewives in Dallas, Frisco, Prosper, Plano, Wylie, Anna, McKinney, Richardson, Wylie, Garland and College Station, Texas

Women's only boot camp ~ Premier Fitness for chicks

Saturday, January 28, 2012

Eat More to Lose More!

Follow Us

Follow Us

There have been times over the years that a client will hit a plateau when training, and it's time to break her out of that rut. Nothing is more frustrating than training hard, and not seeing results, or being stuck. I will take a look at a typical day, and her eating patterns, and I can quickly spot the problem. She's not eating enough! Once I had a client show me her typical day of eating, and she was only taking in 800 calories (and 200 of them were from wine). No bueno.

The results of severely restricting calories actually prevents our bodies from burning unwanted fat stores effectively - and unfortunately, this means that weight loss slows down. The body goes into starvation mode. Our bodies become super efficient at making the most of the calories it does get from food and drink. The main way it does this is to protect its fat stores and instead use lean tissue or muscle to provide it with some of the calories it needs to keep functioning. This directly leads to a loss of muscle, which in turn lowers metabolic rate so that the body needs fewer calories to keep ticking and weight loss slows down. We want to boost that metabolism throughout the day, so it's a furnace that gets rid of unwanted jiggle!

How do you keep your metabolism ticking and your body out of starvation mode? Eat More!

Just make sure it's quality snacks between meals, so you're not over-eating. It's a tricky thing to say exactly how many calories someone needs, but if you're losing more than 2 pounds a week, you might be restricting calories too often. The American College of Sports Medicine (ACSM) recommends never to go under 1200 calories if you're a woman, so be sure and track your food intake, to make sure you're at that number.

Snacking throughout the day will help you reach your caloric requirements for weight loss. Quality lean protein sources and complex carbs (yes, I did say carbs) in combination with unlimited veggies will leave you feeling light and ramp up your metabolism throughout the day. If you go to our blog post list you will find other articles that outline our trainers favorite healthy snacks, and a few other articles related to clean eating and weight loss.

There are approximately 3500 calories in a pound of stored body fat. So, if you create a 3500-calorie deficit through diet and exercise over 7 days, you will lose one pound of body weight per week. Create a deficit of 500 calories a day, and you've got it! This is the healthy way to do it. I've heard from many clients that do severely calorie - restrictive 'weight loss diet plans' and they come to me after they have done the program, lost a bunch of weight, and six months later they've gained it all back (and many times more!). The only true way to healthy weight loss that lasts, is a change of eating habits and exercise. I know, that's not fast or easy - but nothing worth having is! Once you start on your personal weight loss journey, you will be amazed at your new energy levels, and how things seem easier in everyday life. You might even start to love your new lifestlye! Many of our Texas Fit Chicks that were sedentary before boot camp with us, now look forward to working out and love their new way of life.

One last tip - never, ever leave the house for an afternoon of errands without something in your purse so you can stay strong when the 3pm cravings come around. Perfect and portable options would be
Almonds (Raw/Unsalted) around 20 is 1 serving
Quality Protein Bar (there is a lot of junk out there that's basically a candy bar in disguise with the amounts of sugar they have) Here's a great one that's really tasty and VERY healthy

This will set you up for success no matter where you go! I also leave a Quest Bar in my glove box...just in case I've forgotten to throw one in my purse.

Hope this information helps you ~ we'd love to have you join us at Texas Fit Chicks Boot Camp for a non-military women only boot camp that will bring a trainer into your life and guide you on your journey!!! Click here for a list of our times and locations around the N. Dallas area
We also train REAL Housewives in the Austin Area! Located in Cedar Park, Tx - MWF 5am-6am with Alyssa! Reach her here - for more information

If you are a current client of ours ~ we'd love for you to comment below and leave 3 words that describe boot camp with Texas Fit Chicks (yes, limited to just 3 :)
Have a GREAT day chicks!
Melody Chandler
Texas Fit Chicks boot camp

NEW Richardson Location of Texas Fit Chicks Boot Camp

Follow Us
Texas Fit Chicks is now in Richardson!

We are so excited about our new Boot Camp location, and you chicks will be working with an amazing trainer!!

Keali Harmon is an experienced boot camp trainer and knows how to help women of all levels lose weight, and get FIT!!

Our program comes with a Free Meal Plan, a Full Body Comp by Keali, which includes all measurements, calculating of body fat % and Body Mass Index. She will do this on your first day of boot camp and then again at the end of your 5 week session so you can see your results side by sid. It's not uncommon for our chicks to lose more than 8 pounds and 7-8 in inches with just one session! If you need to lose more than that, you might consider our Fit For Less, which brings boot camp down to just $10 a class!

Here's what some of our chicks have to say about TFC:

As with most women, it's hard at times to find the balance between family, career and taking care of myself.  I decided last summer that I needed to stop letting life get in the way of taking care of myself.  After many google searches I came across the TFC website and immediately knew that is exactly what I need, no excuses and accountability!
It's by far the best thing I've ever done.  Michelle keeps us challenged at each workout and always encourages us to make it thru it!  The workouts are never the same which keeps me from getting bored and keeps me coming back!
 I've lost 35 lbs to date and excited to continue to work towards my goal weight in 2012.  I'm healthier, have more energy and feel I can tackle anything with the support of my trainer and TFC.  - Cindy C.

Like many women, I looked the best I have ever looked on my wedding day.  Since then, I put on a "happy layer" and we've moved to a new city because of my new job which all added up to not looking or feeling my best any more.  I started training with Aimee and Texas Fit Chicks about 3 months ago and this weekend for our anniversary dinner, I'm going to rock the dress that I originally wore to my rehearsal dinner.  The very best part is that I'm feeling my best again because I'm strong and healthy.  The encouragement and positive attitude of my trainer and the other women in my boot camp keep me coming back for more and I'm amazed at what I'm able to do now!   ~ Jen

In March of last year, my husband and I quit smoking.  I traded in that bad habit for eating sugar and immediately gained 10 pounds.  One day I decided I wasn't doing that any more and was going to clean up my diet and lose that weight.  I dropped the sugar and started working out at the gym with my husband.  Although he dropped weight quickly, mine didn't budge.  I even spoke to my Dr about it and she basically told me that gaining weight was part of getting older and that it was only going to get worse the older I got.  I felt so yucky about myself and cried many times to my husband.  I didn't know what to do.  But then, I found Texas Fit Chicks on facebook.  The weekend after Thanksgiving I decided, I'm going to try this, I'm going to sign up.  I have to do something!  So the first class, I thought "Oh Lord, I don't know if I can do this".  But just when I started to lose momentum, Melody would tell us all "Push, push push!"  and so, I'd just keep on pushing.  Last week I tried on a shirt and I couldn't believe it, it went over my hips a little better.  I must have looked in the mirror 3 times to double check and yep, the shirt was fitting better.  I even modeled it for my husband!  I'm thrilled, humbled, thankful, grateful...all of it for this program and have already signed up for another 15 weeks.  And I'm learning it isn't about a number on the scale, it is about how you feel about you feel in your own skin..and right now, I'm feeling GREAT thanks to Texas Fit Chicks!
 - Casey W.

Her camp starts Feb 6! The location will be inside the Gymnastics Place just a couple of miles from Coit/Campbell! THey will meet MWF 5:30am-6:30am. Ready to get started with Keali and transform your body, and life? Email her for any additional information
Or - sign up online through our website

Monday, January 16, 2012

7 Quick and Easy Recipes under 400 Calories

Follow Us

Here are 7 great recipes under 400 calories! Perfect way to feed the family and they're all delicious! They won't ever know it's healthy :)

Healthy Meat Loaf

2 pound(s) lean ground turkey
2 large egg whites
2 stalk(s) celery, finely chopped
1 small onion, finely chopped
1 clove(s) garlic, crushed with press
1 Tablespoon(s) olive oil
3/4 cup(s) (from 1 1/2 slices bread) fresh whole wheat bread crumbs
1/2 cup(s) no salt added tomato sauce
1/3 cup(s) fat-free milk

1 tablespoon(s) Worcestershire sauce
1 tablespoon(s) Dijon mustard
1/2 teaspoon(s) salt
1/4 teaspoon(s) coarsely ground black pepper
Preheat oven to 350 degrees F. In 12-inch nonstick skillet, in oil, cook celery and onion on medium 10 minutes or until vegetables are tender, stirring occasionally. Add garlic and cook 1 minute. Transfer vegetables to large bowl and let cool, then add turkey, bread crumbs, milk, Worcestershire sauce, egg whites, 1/4 cup tomato sauce, 1/2 teaspoon salt, and 1/4 teaspoon coarsely ground black pepper; mix with hands until well combined but not overmixed. In cup, mix Dijon and remaining 1/4 cup tomato sauce.

In 13″ by 9″ metal baking pan, shape meat mixture into 9″ by 5″ loaf. Spread tomato sauce mixture over top of loaf.
Bake meatloaf 55 to 60 minutes or until meat thermometer inserted in center reaches 160 degrees F. (Temperature will rise to 165 degrees F upon standing.)
Let meatloaf stand 10 minutes before removing from pan to set juices for easier slicing. Transfer meatloaf to platter and cut into slices to serve.

Nutrition Facts:
*Makes 5 Servings*
Cals – 329
Carbs – 29g
Fat – 12g
Protein – 37g

10 Layer Crock Pot Beef Hash

1 ½ lb. lean ground beef (93% lean)
6 medium potatoes thinly sliced
1 medium onion thinly sliced
½ t salt
½ t pepper
15 oz. can of corn, undrained
15 oz. can of peas, undrained
¼ c water
1 can fat free cream of mushroom soup.
Brown the meat in a skillet and drain. Layer the ingredients in the crock in this order:
¼ of the potatoes
¼ the onions
¼ the salt and pepper
½ the corn
¼ the potatoes
½ the peas
¼ the potatoes
¼ the onions
¼ the salt and pepper
½ the corn
¼ the potatoes
½ the peas
All the water
All the meat
All the soup
Cover and cook on high 4 hours. Be sure to give each person a serving that contains some of each layer.

Grilled Antipasto

6 T lemon juice
3 T white balsamic vinegar
2 t oil
¼ t kosher salt
2 cloves garlic, minced
3 plum tomatoes
2 red peppers, quartered
2 yellow peppers, quartered
2 zucchini cut lengthwise into thick slices
1 red onion cut into thick slices
1 large eggplant cut into thick slices
4 oz. prosciutto slices
1 oz. peppered ham
2 oz. fresh mozzarella, thinly sliced
Basil as a garnish
6 green olives
Salt and pepper to taste
Mix the first 5 ingredients as a marinade and dressing for the veggies. Take ¼ c of the dressing and brush it over the veggies. Spray a grill rack with cooking spray and grill veggies 5 minutes a side or until they have a bit of char on them. Place veggies on a platter and brush with the rest of the dressing and sprinkle with salt and pepper. Add the rest of the items to the platter and serve immediately.
4 servings
291 calories per serving

Chicken Salad with Cous Cous
1 c uncooked Israeli couscous
1/4 c chopped kalamata olives
2 T chopped parsley
2 T oil
1 T lemon juice
1 t grated lemon zest
Salt and pepper to taste
1 garlic clove, minced
14 oz. boneless skinless chicken, broiled and cut into slices.
Cook couscous according to package directions the drain and rinse with cold water to stop the cooking process. Mix olives, parsley, lemon, oil salt, pepper and olives. Add couscous and chicken and toss.

4 servings
345 calories per serving

2 T oil
1 T vinegar
1 t grated lemon zest
1 t oregano flakes
¼ t garlic powder
¼ t onion powder
Salt to taste
1/8 t cayenne pepper
¾ c chopped romaine lettuce
½ c finely chopped tomato
½ c finely chopped English cucumber
¼ c chopped black olives
¼ c crumbled low fat feta cheese
4 6 inch pita pockets, sliced
Mix oil, vinegar, zest, oregano, garlic and cayenne. Add in all the rest of the ingredients and mix well then spoon mix into pita breads.
4 servings
260 calories per serving


1 Sahara whole wheat pita
1/3 tablespoon olive oil
2 tablespoons fat free feta crumbles
2 leaves of fresh spinach, chopped
1 slice of tomato, diced
2 tablespoons of diced black olives
2 tablespoons of diced onion

2 tablespoons of diced banana peppers
1/2 a Chicken breast, cooked and cut into bite size chunks
Crushed red pepper to taste
Heat oven to 350 degrees. Place all ingredients on pita and bake for 20 minutes.

Calories – 286
Carbs – 35
Fat – 8
Protein – 17
*Keep in mind, the fat is all from olive oil, so its good fat!
Messy - nothing to hold everything together, but YUMMY!

Crock Pot Mexican Pork

3 lb. pork loin
1 1/2 c salsa verde
1 3/4 c chicken broth
1 medium onion, thinly sliced
1 t ground cumin
Salt and pepper to taste
14.5 oz. can diced tomatoes, drained well
1/2 c chopped fresh cilantro, divided
1/2 c light sour cream
Trim meat and cut into 2 inch chunks and place in crock pot; sprinkle with salt and pepper. In a saucepan mix salsa, broth, onion, cumin, salt and pepper and bring to a boil then pour it into the crock pot. Add tomatoes and mix. Cover and cool 6-7 hours or until meat is very tender. Transfer meat to a bowl and keep warm. Pour the sauce an veggies into a skillet and cook for 15-20 minutes to thicken sauce. Add in pork and ¼ c cilantro and heat through. Garnish each dish with sour cream and cilantro.
To make this without a crock pot, preheat oven to 350 degrees and place pork, salsa, broth, onion, cumin, salt, pepper, tomatoes and ¼ c cilantro in a large baking dish. Cover tightly with foil and bake 2 ½ hours. Uncover and bake 15 minutes. Garnish with sour cream and cilantro.
8 servings
252 calories per serving

Thanks to 400 calories or less blog for these great dishes! You can find more yumminess here:

Texas Fit Chicks Boot Camp