Monday, December 31, 2012

Get FIT in 2013 with Texas Fit Chicks Boot Camp! Now more affordable than ever

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You asked. We heard you. And....It's Here!

We are thrilled to announce our new lower priced monthly membership options for all Texas Fit Chicks, starting Jan 2. Our boot camp workouts are better than ever, and we want to encourage you to continue training with us at a lower rate in 2013!

Texas Fit Chicks will move to a 4 week program starting in January 2013. With our innovative workouts, we have seen chicks transforming their bodies in just 4 weeks. With these new lower rates, now, more than ever, is an exciting time to be a Texas Fit Chick!

See the details and other important changes below. 

Our new membership options give you the opportunity to train with the best at the lowest price ever offered. Our Commit to be FIT package brings boot camp down to just over $8 per class!

We preach sustainability, so we wanted our boot camps to mirror that core belief. That's why we've moved to offer 4-week boot camps as part of an ongoing, sustainable program.

Here is a glimpse of TFC in 2013....each boot camp package includes full body comp before and after your session plus our 30 day Meal Plan (excluding the Drop-in Option)

4 Week No Excuses Boot Camp ~ $159
Fit For Less Camp (12 wk commit) ~ $129/month
Commit to be FIT (6 month commit) ~ $99/month

Drop-in Option $15 per class

Effective Jan 2, all chicks will sign up for boot camp on our new TFC website. Your trainer will no longer be able to accept cash or checks for boot camp.

As of Jan 1, the processing fees will be gone from our website, so your payment will be the same as if you wrote a check. You can use either a debit or credit card. We have chosen a merchant that has the highest security level available online, so your purchase is secure. If you sign up for the Drop-in Option, you will receive an email with a certificate to bring to your trainer at class time.

New Referral Rewards Program
Get $25 for each chick you matter which TFC location they choose! Have friends in Houston or College Station? Refer them to TFC & get credit!

How it works:

After you checkout online, Jan 2, or thereafter, you will be issued a client ID. Share this ID number with your friend, no matter which location they choose (we now have locations in Houston, College Station and DFW and will soon expand to other parts of Texas) and you will get a $25 credit in your account towards your next boot camp or merchandise from our Texas Fit Chicks Store (excluding Group Deal Promos). There is NO limit on the number of chicks you can refer!

Why the changes?
We've heard your requests for a lower price point and longer commitments. Our Commit to be FIT is the lowest price we've ever offered and we are excited to watch you continue reaching your fitness goals! You now get the same transforming workouts, with more convenience, a lower rate, more chances to save, and the accountability that you've come to expect with Texas Fit Chicks! 

If you are already enrolled in a Texas Fit Chicks boot camp please visit our FAQ page HERE to read about how the change will affect you and your camp.  

We are excited to be a part of your Fitness Journey in 2013!! If you have any questions about any of the changes above, please do not hesitate to reach out to myself or your trainer.  For a full list of Texas Fit Chicks locations, click HERE

Committed to your success,
Melody Chandler 
Texas Fit Chicks

Saturday, December 29, 2012

Texas Fit Chick Boot Camp Locations

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Texas Fit Chicks Boot Camp Locations

We have grown again! Check out the newest Texas Fit Chick locations and commit to be FIT in 2013!

Keller 5-6am MWF –

Mesquite 5-6am MWF –

Celina 5:30am-6:30am or 9-10am MWF -

Carrollton 5am-6am MWF -

Van Alstyne 5am-6am MWF –

The Colony 5am-6am MWF –

Braes Heights 5am-6am MWF –

Spring Tx 5:30-6:30AM –

Allen Early Morning 5am-6am OR 6am-7am MWF –

Allen Mid-Morning 9:30-10:30am M,Tu,Th –

Allen Evenings 7pm-8pm M,Tu,Th –

Plano Morning 5-6am (Parker/Preston) MWF –

Plano Evening 7-8pm M,Tu,Th (Child Care option) –

East Plano 5-6am MWF –

East Plano 8:30-9:30am –

East Plano 7pm-8pm –

McKinney 5-6am/6am-7am/9:30am-10:30am MWF –

McKinney Evening 7-8pm or 8-9PM M,Tu,Th –

Richardson 5:30am-6:30am MWF –

Frisco Morning 5:30-6:30am OR 9am-10am MWF –

NW Frisco Morning 5am-6am OR 6am-7am MWF –

Frisco Evening 7-8pm M,Tu,Th –

East Allen Morning 5am-6am MWF –

Wylie Morning 5:00am-6:00am MWF –

College Station 6am-7am MWF –  

Anna 5am-6am Tues,Thur,Fri–

Friday, December 28, 2012

Texas Fit Chicks Boot Camp ~ 2013 Training for women only!

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Check out our new program information

Wednesday, December 26, 2012

How many calories in my Christmas Candy?


Want to know the damage?
Here's what it will cost you if you find yourself in the kids stocking...
Candy Cane = 110 calories

Heath Fun Size Bar = 77 calories

Hersheys Fun Size Bar -= 67 calories

Kit Kat = 70

M&Ms  fun pack (17 pieces) = 73 calories

Peanut M&Ms fun pack(9 pieces)  = 90 calories

Peanut Butter M&Ms (10 pieces) = 95 calories

Milky Way = 80 calories

Mounds = 80 calories

Mr Goodbar = 90 calories

Nestles’ crunch  = 60

Reeses Peanut Butter Cup = 110

Snickers = 80 calories

Snickers Peanut Butter = 130

Take 5 = 100 Calories

3 Musketeers = 67 Calories

Twix = 80

York Peppermint Patty = 60

Indulge in moderation :)

Free Fitness Tips

You've got options...we get RESULTS. Check out these Fit Chicks..

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We know you've got options when it comes to selecting a fitness program. Our philosophy is simple, we strive to create a fun, results oriented workout environment designed specifically for women. 

Our female fitness experts know what works when it comes to women and weight loss....and it's our passion to help you reach YOUR goals. If you're ready to commit to losing weight or becoming more healthy, we are ready to guide you on that journey. 

Most of our locations are indoors for the winter, and all of our camps offer modifications so you get a great workout, no matter what your fitness level. 

We like to let our chicks speak for themselves on what their experience has been with Texas Fit here are a few testimonials we wanted to share....

Texas Fit Chick Results

Texas Fit Chicks Bootcamp was not at all what I expected, but better! I didn't feel uncomfortable about my fitness level or my size. The exercises introduced were at different levels based on your individual needs.  My goal was to not have to stay at level one for very long and I was amazed at my results within the first few weeks! - Rhonda 

I've lost 25lbs, 18 inches are gone, a drop of 8% in body fat and down 4 BMI points with 3 days a week of Texas Fit Chicks Boot Camp!! ~ Shar C.

I love the way the instructors encourage you to go beyond what you think you can do. This is definitely the best workout program I have ever been a part of. After just two weeks of bootcamp, I fit back into my pre-baby jeans..that was a special surprise! ~ Lacy  S.

I was amazed and excited today at the results of my workout with TFC Trainer, Melody Chandler…I am 65 years old, about 40 lbs over my goal, and have been with the program about 2 ½ weeks only. Today I was able to keep up with the workout, and do pretty well, when Melody told me it was similar to a workout that I could barely do a week or so ago! I couldn’t believe it….also, I could almost keep up with the walk/jog warm-up! These are big improvements for me, and I am feeling better and eating better too….I am so happy to be a part of Texas Fit Chicks, and know if I keep on,  I know I will meet my goals! Charlotte W.

Boot Camp has inspred me to work out again. The trainers are very good at pushing us in a nice and motivating way! Variety keeps me coming back! Melissa L

Final day of my first 5-week boot camp session. Results: lost 12 lbs and 11 inches. And yes, I have already signed up for session 2 ~ Celeste F.

Texas Fit Chicks 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.

Click HERE for a list of our boot camp locations

Start 2013 strong with Texas Fit chicks Boot Camp
We train REAL housewives 

New Year...make it a New you! Texas Fit Chicks Boot Camp

Here comes 2013!! Let's make this new year the beginning of the new you. There are books everywhere on what to eat, when, how much, and which foods are the devil (sometimes that includes strawberries!!) Rather than starting a fad-diet that will have you gain it all back, try a couple of tried and true methods of losing weight. If you will follow these suggestions, you will notice your jeans fitting better within around 3 weeks!

  • Exercise 4-5 days a week doing cardio - include resistance training at least 2x a week
  • Drink at least 64 oz of water daily, more if you are exercising
  • Eat your veggies! Get 5-7 servings daily.
  • Avoid white, refined foods. Go for whole wheat and cut out sugar
  • Cut out soda...lots of empty calories there!
  • Don't skip meals - you will end up hungrier the next time you eat, and it slows the metabolism to a crawl
There are ways you might be hindering your progress...

SABOTAGE #1 – right foods, wrong quantities.Ok, so you eat healthy. You go for greek yogurt instead of the chocolate bar. You are accustomed to eating green leafy veggies, fresh fruit and lean meats like salmon, tuna, chicken, turkey and the occasional lean beef. If you are eating the right foods, but eating too much, you will not lose weight. It’s like your finances. You might be spending on good things, but overspending is overspending.Do you know how many calories you’re eating per day? Carbohydrates? Fat grams? Protein?

SABOTAGE #2 – right foods, “right quantities”, bad timing. If you’re either seeing very slow progress or not seeing progress and feel you’re within you’re correct caloric range and eating good foods, then time of day could ruin the best results you could have. Here’s some tips for those seeking to shed a few pounds.- Don’t eat simple carbs after 2pm, such as: rice, pasta, breads, sugars, honey, fruit juice, sweets. These foods are not bad, but they should be eaten earlier in the day, when your metabolism is running faster.- Eat a fast absorbing protein within 30 minutes of excercising such as a whey protein shake. - Realize that alcoholic drinks may not contain fat nor carbs, but to quote a University Anatomy professor, “It’s not what a food is, it’s what a food does that matters” and Alcohol easily converts to fat, hence the term “beer belly”.

SABOTAGE # 3 – Not taking ONE diet day-off per week.YOU GET CRAVINGS! We all do. You want to eat a Krispy Kreme donut, or you’d like to eat some pizza, you’re going to a party or on a date …who doesn’t… So the best way to deal with these craving is to have a once a week outlet. Let me be clear here, you should choose your day ahead of time and then get your junky eating done on that day (try not to go too crazy, just a little crazy, try not to go more than 600 Calories over your normal diet) .

Don't take several “OFF MOMENTS” during the week. This will RUIN, SABOTAGE and DESTROY your hard work and keep you at bay from your goals. Keep it to one day and one day per week only and then the rest of the week stick with the plan and you will be on your way.

SABOTAGE #4 – inconsistency. “Be consistent… nothing worthwhile is free or without cost” if you want to succeed, be consistent. Consistency is the key to financial, relational, scholastic, spiritual and fitness success.If someone isn’t getting the grades they desire by studying just 2 hours a week, what’s the solution? Study more and do it consistently, “hit & miss” never wins out, no matter how much talent/genetics/natural ability you’ve got. Remember the tortoise and the hare?The same principle applies in fitness, if going to the gym twice a week isn’t doing it for you, then go three or four times. But above all be consistent, because only then do even have a behavior pattern to measure and compare.

SABOTAGE #5 - not getting enough sleep.Proper rest is essential! if you're not getting 7-8 hours of good rest a night, it can affect your progress. Our metabolism is directly affected by whether or not we've rested properly *** this is ABSOLUTELY crucial to those wanting to add muscle. Muscles don't grow at bootcamp, they grow in rest after your workout**

Start 2013 off with a bang and Commit to be FIT! Texas Fit Chicks Boot Camp specializes in helping women lose weight. After learning how to eat clean and becoming consistent in my workouts, my hypothyroidism is under control and I'm able to stay at a healthy weight. The key to success is to eat clean 90% of the time and 10% of the time, indulge.

Our expert trainers are here to help you find consistency and we hold you accountable if you miss a workout!

Texas Fit Chicks Boot Camp has over 25 locations and times, including Prosper, McKinney, Wylie, Anna, Frisco, Allen, Plano, University Park, Richardson, The Colony, Mesquite, Fairview, College Station, Houston, Spring, Colleyville and Keller Texas!

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Find out why we are the leading Women's Fitness program in Texas!

Monday, December 24, 2012

*NEW* Evening Texas Fit Chicks College Station Boot Camp...start Jan 7!

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We are so excited to announce that we are adding 2 new evening boot camp classes in College Station Texas! 

Both camps will start January 7, 2013. Perfect way to reach your fitness goals - with the guidance and expertise of our trainers!

Julie Jack will be leading the camp M,Wed and Thursday at the First Victoria Bank (Arrington and William D Fitch) from 7pm-8pm

Hello! My name is Julie Jack and I am currently attending Texas A&M University as a senior kinesiology major.  Fitness has been a part of my life for a long time now – I have been dancing since I was 7 and while I stopped after high school, I have continued to stay active in college.  Since June 2012, I have been teaching a body blast class through A&M and love the different environment from dance.  Although I was a dancer for most of my life, I never understood the importance of fitness until I learned about it through classes in my degree.  I am committed to educating you on importance of fitness and to getting you in shape!  So join me and I will help you live a healthier life!!

For more information ~

Deana Knight will lead camp on the roof top of Bed Bath and Beyond (on Texas Ave) from 7:30-8:30 pm Monday, Tuesday and Thursday.

Howdy! My name is Deana, and I am a senior kinesiology major at Texas A&M University. I have been teaching fitness classes since June of 2012, and I LOVE every minute! I enjoy it so much that I am now certified through AFAA as a primary group exercise instructor! Living with multiple roommates (and my dog, Bentley), I know that finding time to exercise and eat healthy aren't always first priorities. However, it CAN be done! I'm ready to help you make a change and start living a healthier lifestyle!

For more information ~

Texas Fit Chicks Boot Camp is THE premiere womens fitness program in Tx. We offer training at a fraction of the cost! Our nationally certified fitness experts will guide you to your personal goals. All fitness levels welcome! 

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Thursday, December 20, 2012

Texas Fit Chicks Boot Camps' 45 Snacks under 100 Calories!

We love this list of 100 snacks that are under 100 calories! Snacking can sometimes un-do progress you've made during Boot Camp and we found these snacks perfect to stay on track!

Remember to always double check the labels of your chosen foods for calories and to always keep to moderation.

20 Olives

68 calories – If you like something to nibble with your treat glass of wine, why not steer away from the crisps and have some olives instead? At only 68 calories for 20 they’re a far healthier option. Olives are a great low calorie option that are also good for the liver.

14 Almonds

98 calories – A perfect snack for keeping at your desk when you need something to snack on, almonds is an ideal substitute for the savoury snacks people usually reach for and with heart protective monounsaturated fats (MUFA’s) and some vitamin b why wouldn’t you?

An apple

100 calories – “An apple a day can keep the doctor away.” Apples are rich in soluble fibre which helps protect against environmental pollutants and eliminates cholesterol. Go for one of the sweeter variety and you can skip a less healthy sugary snack.

1 ‘Skinny Cow’ Ice Cream

100 calories – You can still enjoy a frozen treat and keep your ‘beach body’ thanks to these low fat iced desserts, and they come in a variety of tasty flavours, like berry and chocolate.

Miso soup

57 calories – You can buy miso soup in powder sachets so they make a quick and easy mid-afternoon snack for the office.

One ‘party size’ sausage roll

61 calories – pastry is no friend to a dieter, but luckily just one bite sized sausage roll won’t eat much into your calorie allowance.

10 salted peanuts

74 calories – Nuts are high in calories, but as a ‘Low GI’ food they release their energy slowly, so a small amount will keep hunger pangs at bay for a long time.

Three celery sticks stuffed with cottage cheese

75 calories – Celery may seem like boring diet food, but filled with soft cottage cheese it makes a great savoury treat.

Five ‘Werthers Originals’

100 calories – How long does it take to suck your way through five boiled sweets? It’ll be dinner time before you know it!.

‘Weight Watchers’ Frozen Chocolate Eclair

76 calories – Chocolate, pastry and cream at just 76 calories? It’s true!

Three potato wedges with ketchup

100 calories – It’s almost as good as being allowed chips. Just make sure you don’t put more than three in the oven and don’t overdo the ketchup…

30 grapes

100 calories – Last’s all morning and counts as one of your 5 a day. Grapes help in the treatment of anaemia, fatigue, arthiritis, gout, rheumatism and especially for recovery from illness.

Fun-size Milky Way

76 calories – “The red car and the blue car had a race… All red used to do was stuff it’s face; it ate everything it see’s from trucks to prickly tree’s… but good old blue he took the milky way!”

One melon

88 calories – Melons are the ultimate diet snack! They have such a low calorific value as they are made up mostly of water; go ahead and eat a whole one if you like!

Six dried apricots

100 calories – Convenient snack to have in your handbag, plus they’re full of fibre too.

Tomato soup

74 calories – a low calorie soup can be a filling snack and full of goodness.

25 cherries

100 calories – Full of vitamins and low fat, cherries also take a while to eat as you have to avoid the stones, so your morning snack lasts.

‘Special K’ Chocolate Chip Cereal Bar

84 calories – Fewer calories than the standard chocolate bar; a great sweet fix and craving killer.

2 crackers lightly spread with smooth peanut butter

93 calories – nuts release energy slowly (thanks to their low glycaemic index), plus crackers always take ages to chew, just don’t try to eat them in under a minute.

2 Tuna nigri sushi

98 calories – A very healthy snack for sushi fans!

Portobello mushroom stuffed with roast veg and feta cheese

100 calories – Packed with healthy veg and tasty cheese.

Eight cashew nuts

100 calories – eaten in sensible quantities, nuts can be a dieter’s best friend, as they keep you fuller for longer.

One mini Toblerone

21 calories – I bet this one is a realy shocker! Yes, bite sized chocolate with crunchy nougat chunks can be a mere 21 calories each believe it or not. (note MINI toblerone).

A pear

100 calories – Next time you fancy a snack, why not reach for a refreshing pear? One of your 5-a-day and less than 100 calories too.

‘Weight Watchers’ Luxury Layer Chocolate Brownie Pot

90 calories – If you feel like a treat but don’t want to ruin your diet; one of these iced desserts is perfect (and it’s much less fattening than ice cream).

A medium corn on the cob with seasoning

100 calories – It’s good to know that you can have a corn on the cob with a little salt and pepper for less than 100 calories!

2tsp hummus with a carrot

100 calories – Enjoy hummus with some crunchy carrot at any time for just 100 calories.

Four slices of mango

90 calories – You can enjoy four slices of juicy mango. They’re also sweet so great as a treat if you’d usually reach for something with more calories!

A cup of blueberries

83 calories – Blueberries (as well as being a strong antioxidant) are tasty, refreshing and a great way of getting one of your ‘five a day’. Also considered a ‘superfood’ for it’s ability to slow the aging process and protect against heart and circulatory disease and many forms of cancer.

A ‘Weight Watchers’ Mini Chocolate Stick

95 calories – There’s nothing better (and usually horrifically calorific!) than a tasty ice cream in the summer months, but if you don’t want to ruin your diet why not try one of these?

70g ‘TOTAL’ 2% yogurt with 80g strawberries

69 calories – Enjoy them with some creamy yogurt for only 69 calories. Strawberries also have the amazing ability to increase the body’s elimination of uric acid (a substance which irritates inflamed joints).

A bag of Slim Fast Cheddar Flavour Bites

95 calories – Cheesy snacks are notorious for being high in calories, but these cheddar-flavoured bites are only 95 calories a bag.

One Strawberry ‘Weight Watchers’ Mini Swirl Pot

92 calories – If you fancy a tasty snack in the evening, why not reach for one of these? They’re under 100 calories per pot and less calorific than a bowl of ice cream.

One Starbucks Tall Cappuccino with skimmed milk

76 calories – Coffees can be surprisingly high in calories, but if you’re dependant on your caffeine fix then why not opt for Starbucks ‘skinny cappuccino’? You can finally enjoy your hot drink without too much guilt!

10 Pringles

100 calories – At a party you can tuck into 10 Pringles without the guilt. However don’t be pulled into the addictive ‘once you pop you can’t stop’ slogan (pretty sure it’s not true).

A ‘Dole’ Pineapple Pot

62 calories – Pineapple is a great sweet and these pots are handy any time. Being both anti-inflammatory and anti-bacterial; Sore-throats, digestive problems, bruising and blood clots all respond to Pineapple’s natural ingredients!

A ‘Slim Fast’ Sour Cream and Chive Flavoured Pretzels snack bag

95 calories – Pretzels are a great substitute for fatty crisps and will still give you that savoury kick.

2 kiwis

58 calories – Kiwi fruit’s not only contain as much vitamin C as an orange, it’s a great fruit to take to work or have at home and make a nice change from the more common fruit. Also an aid to digestion and skin problems.

A glass of orange juice

100 calories – Orange juice is the best way of getting your vitamin C and they are also low in calories.

16 strawberries

58 calories – Strawberries are one of Britain’s favourite summer fruits and they’re low in calories too. You can dig into 16 for a mere 58 calories! Strawberries also have the amazing ability to increase the body’s elimination of uric acid (a substance which irritates inflamed joints).

A ‘Slim-Fast’ Chocolate Nutty Nougat bar

95 calories – Keep one of these in your desk won’t be tempted to reach for a calorific chocolate bar next time you have the ‘choco cravings’.

A Frozen banana

95 calories – frozen bananas: They taste great! Simply push a lolly stick into a banana then just freeze it, and you have a cheap, healthy and tasty iced snack for around 95 calories. Take that ice-cream!

Two medium peaches

76 calories – Lowers cholesterol and high blood pressure, regenerates skin tissue and containing many essential vitamins, peaches are great for you and yummy too.

A hard-boiled egg

78 calories – Not only are they high in protein and amino acids, but hard-boiled eggs are a filling snack. Second to none for that protein boost. Also a wonderful source of zinc and vitamins A, B, D and E!

25 ‘Jelly Belly’ jelly beans

100 calories – Have a sweet tooth? 25 Jelly Belly beans will cost 100 calories

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Texas Fit Chicks Boot camp

Texas Fit Chicks Boot Camp is THE premiere womens fitness program in Tx. We offer training at a fraction of the cost! Our nationally certified fitness experts will guide you to your personal goals. All fitness levels welcome! 
We offer boot camp in Allen, Plano, Frisco, McKinney, Prosper, Allen, Richardson, Wylie, Anna, The Colony, Keller, Dallas, Spring, Braes Heights, U

Saturday, December 15, 2012

Top 10 Tips to Make or break your Fitness Goals from Texas Fit Chicks trainer Aimee...

Top Ten Tips to Make it or Break your Fitness, from Texas Fit Chicks trainer Aimee...

I am excited to be able to share with you some of what I believe are basic, but fundamental tips to help you meet your weight loss or fitness goals.  These are minor tweaks to your lifestyle that could change your life forever.  

1. No Negative Talk!
This is one of my most important points, which is why I’ve made it first.  It is so cliché, but we really can do anything we set our mind to.  The word “can’t” is not allowed in my classes.  There may be “not yet”, but we can do anything we want; it’s just a matter of how bad we want it.  You have to believe that you can and that you will!  I am inspired on a daily basis by women that train with me that did not believe in themselves when they started.  Months later, not only do they whole-heartedly believe in themselves, but they also encourage others to do the same.  

2. Rest, Relax, and Recover!
If you want to lose weight, you must find the time to sleep.  When you do not get enough sleep or when you are stressed, your body increases hormones such as cortisol.  A heightened level of cortisol stands in the way of the body processing carbohydrates properly.  This leads to high blood sugar levels, which leads to high insulin levels, and insulin is what tells the body to store unused calories to fat!  Are you still with me?  

3. EAT!
Recently I had a client say, “Aimee, I don’t know what to do!  The scale isn’t moving and I’m eating hardly ANYTHING!”   I encouraged her to eat more of the right foods, and within the next month she dropped 8 pounds.  We have to eat or our metabolism will go dormant!  
Try to eat protein with every meal.  It will help preserve your muscle mass, encourage your metabolism to keep on cranking, and help you feel satisfied. Great sources of protein can be any lean meat, yogurt, cheese, nuts, or beans.  

4. Drink Water!
Drink water ALL.DAY.LONG!!  Sometimes we mistake thirst for hunger, so not only will water help your body cleanse itself, and keep you energized throughout your workouts, but it will help you eat less!  Win, Win!

5. Ditch Soda (even diet)!
This is just bad, bad, bad.  If you’re drinking regular soft drinks, know that the average drink has 10 teaspoons of sugar. YES!  10 TEASPOONS!  Do you know why it has 10 teaspoons?  To cover up the taste of phosphoric acid!  Phosphoric acid is commonly used for rust removal.  It does the same thing inside your body, causing tooth decay, osteoporosis, kidney disease, and kidney stones.  We do many things that contribute to our obesity epidemic in America, but if I had the ability to change one thing, it would be to eliminate soft drinks of any kind.  

6. Burn Calories Doing What You LOVE!
The term “working out” can seem overwhelming to some people.  “Going to the gym” can be intimidating.  Just get your body moving!  If it’s walking, house work, yard work, running or playing basketball with your kids, or even private time with your partner…it ALL burns calories and you will continue doing it if you love it!

7. Accountability Partner!
No matter what your goals are, share them with someone close to you.  If you need help with nutrition, tell them that you expect them to check in on you daily, or weekly to see how you’re doing.  If you need motivation going to the gym, ask a friend to go to classes with you or walk with you.  Set alarms on your phone to remind you to eat and drink water!  Whatever it takes, stop making excuses and make it happen!

8. Short Term Goals!
Don’t make your goals too big.  It doesn’t allow for as many victories in between, and those victories are what keep us going!  If your long-term goal is to lose 100 lbs., set small goals of 10 lbs. so you can celebrate each loss!  

9. Be Prepared!
Don’t let yourself get to the point where you will eat the first thing that you see!  We all know that feeling.  I can actually get to the point that I pass eating anything, and get to the “eating sounds painful” stage.  This is SO incredibly unhealthy.  Plan what you will eat for the day.  Always have raw almonds or a protein bar in your purse.  Something that will hold you over until you can find a healthy meal.  

10. Have FUN!
Life is too short to not enjoy every bit of it.  Do things that you love, surround yourself with people that uplift you and bring the best out of you, and have the time of your life!

“Imagine That Day”

Imagine that day when you can finally say, “I did it!”  When you can say, “I never gave up, I never quit!”  Imagine that day when you win that gold medal, or reach your goal weight.  Where these moments of pain can turn into memories for the goal that you wanted to achieve.  It might take a long time to reach that moment, but as soon as you get there you will thank yourself for the rest of your life!  

Thank you for letting me share with you and I wish you the very best in your journey!

~ Aimee ~

Texas Fit Chicks Boot Camp ~ helping women lose weight and get FIT...we serve women from Prosper, Frisco, Anna, Wylie, Plano, McKinney, Allen, Plano, University Park, Keller, The Colony, Richardson, College Station, Dallas, Houston, Spring Texas

Friday, December 7, 2012

62 Healthy Snacks of your Texas Fit Chick Trainers

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We've put together a list of favorite snacks from our Texas Fit Chick Trainers to share with you! December is a month full of treats and temptations....try to snack often on these healthy treats, to keep your willpower muscle strong! 

Our University Park trainer Anna resommends...
apple slices topped with all natural peanut butter
 cucumber slices with hummus

Sandy, our trainer in Wylie loves...
3 oz of lunch meat (rolled up) and an apple
 carrots/celery with roasted red pepper hummus
 pumpkin oatmeal bars (homemade)
post workout turtle bars (oat or coconut flour, quinoa, sesame seeds, chia seeds, almonds (any nut) & lentils w/honey)
 PB2 on brown rice crackers
 celery or fruit

Our Allen trainer Elizabeth:
  Celery with almond butter
 i also put 1lb of organic chicken tenders in my toaster oven to bake for about 10 minutes...then save them in the fridge and snack on those when hungry and serve to the kids as snacks or part of lunch

Here are the favorites from our Prosper trainer Shonnery...
Carrots and Hummus
String Cheese
3 egg whites & 1 whole egg w/Chipotle Laughing Cow wedge
Green Fuji Apple with PB2

Trina, our Anna trainer snacks on:
Tomato slices and a cup of low fat cottage cheese
Apple and a few almonds 
Apple and about a tablespoon of peanut or almond butter
Hard boiled egg and an apple
a fresh fruit mix of strawberries, blueberries and raspberries with either a cup of Greek yogurt or cottage cheese.

Plano trainer Danyelle loves
veggies & hummus 
Celery & fresh ground peanut or almond butter

Frisco trainer Michelle:
Homemade hummus, blueberries & yogurt, peanut butter

Mesquite trainer Lindsey enjoys...
Greek yogurt and fresh pineapple
String cheese and almonds
Greek yogurt ranch with carrots
Diced avocado and tomatoes
Green smoothie
Apple with a little bit of peanut butter

Plano trainer, Titia
 One small gala apple with 1 teaspoon Justin's Maple Almond Butter
 I added a tsp of Justin’s Maple Almond Butter to my plain Greek yogurt with one drop of liquid Stevia...heaven!

The Colony trainer, Tabitha recommends...
Fage Greek yogurt sweetened with Stevia and berries.

Pita chips and/or veggies with hummus

Frisco trainer, Aimee loves

Apple and pb, Shakeology, raw almonds, hard boiled eggs  and grapefruit

Allen trainer Michelle enjoys
1/2 grapefruit 1/2 cup lf cottage cheese
1/2 chopped chicken Brest with 1 tsp pesto and 1/2 tomato
Spinach with 1/4 cup sliced apple sprinkle almonds olive oil lemon juice

McKinney trainer LeighAnnes' favorites are
12 - 15 almonds 
3 egg whites + one whole egg with tumeric and hot sauce
1 tbs almond butter on Ezekiel toast
Whey protein shake 
Plain Greek yogurt mixed with puréed fruit made at home

Braes Heights trainer, Karen enjoys
Fage non-fat greek yogurt with fresh berries, honey and ground flax seeds

College Station trainer Melody loves...
Quest Protein Bar
Almonds with string cheese
Greek Yogurt with frozen blueberries and stevia

Carrollton trainer Wendy likes:
apple slices or banana with 1-2 tsp of peanut or almond butter 
fresh salsa and 6 whole grain tortilla chips; 1/3 C greek yogurt with honey and banana slices; half a slice of whole grain toast with a teaspoon of Nutella

Keller trainer Vivian:
1 Tbsp of peanut butter with 15 baby carrots and a small box of raisins

Let us know if you find your favorite new snack here...or add your favorite healthy snack to the comment box below!

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