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Healthy Snack favorites from Texas Fit Chicks Trainers

Have you noticed that you are more hungry after your workout at  bootcamp? When you add in weight lifting (especially for a beginner), you will be hungry, often! Since keeping your metabolism running throughout the day is important, healthy snacking is critical to weight loss. Want to know what Texas Fit Chick Trainers are snacking on? We've combined some of our trainers' favorite healthy and quick snacks for you right here....


Greek yogurt w/ blueberries & honey
Hummus & crackers
Pirates Booty
Peanut butter & jelly on a bagel
Banana
Low Sodium Cheese Stick plus 1/2 apple. 
Reducted fat cottage cheese and sliced strawberries
Vanilla whey protein shake with 1 tsp sugar free Swisse mocha International coffee and/or 1 tsp PB2 (yum!) mixes with water and ice.
Shakeology chocolate protein shake straight up, water and ice.
Shakeology green berry protein shake with 1/4 cup frozen berries (no sugar added) mixed with water.
100 calorie pack cocoa roasted almonds with a small gala apple.
Turkey/cheese roll up with fresh organic spinach rolled in the middle and a squirt of spicy brown mustard.
Boiled egg whites
Grapefruit
Strawberries
1/2 cup cottage cheese
diced tomatoes
chopped cucumbers w/ 1T balsamic vinaigrette
sprinkled with sunflower seeds or pine nuts (about a tsp)
mix and enjoy!
1 T almond butter
1 large fresh date
1 low sodium rice cake
Top rice cake with almond butter and chopped date.
Hummus and veggies
Sliced banana and apple butter rolled up in a whole wheat tortilla
Stoneground round wheat crackers, light Laughing Cow Swiss cheese and grapes

Naan (bread) sliced in half, spread cream cheese on each slice, layer with turkey and cucumbers with a little sea salt.
Fresh Snap peas with walden farms balsamic dressing
Lite cool whip, 1 sf strawberry jello with light drizzle of hard shell heath topping. (Hard shell topping hardens and makes it sweet n' crunchy)
Green apple / almond butter
Plain greek yogurt / fresh fruit
Handful of roasted almonds
Cucumber / hummus
Dannon light & Fit Vanilla Yogurt w/ 15 raw, unsalted almonds
String Cheese
Chocolate Shakeology Shake w/ 15 raw unsalted almonds
94% Fat Free Kettle Corn PopCorn
Organic Red Delicious Apple

Click HERE to Learn more about SHAKEOLOGY 

Maximize your fitness goals in 2014 with Texas Fit Chicks! Womens only fitness boot camp serving chicks across the state. 100+ locations to choose from, expert fitness trainers (all female) Meal Plan included! Train for as little as 8.25/session! Affordable Accountability and Guaranteed Results!! Learn More here: www.texasfitchicks.com

Healthy Spinach Been Lasagna Recipe

Great recipe for a healthy twist on lasagna! The entire family loves this one.....


6 Lasagna Noodles (go for the whole wheat kind)
Cooking Spray
1 lb lean ground beef (93% fat free) or Ground Turkey
1 medium Onion, chopped
2 cloves Garlic, minced
1 1/2 cups tomato puree
1t dried whole basil
1t dried whole oregano
1/4t salt
1/4t pepper
2 (10 oz) packages frozen chopped spinich, thawed
1 (12 oz) carton low-fat cottage cheese (2%)
3 T grated Parmesan Cheese
1 egg
1/2 t salt
1/4 t pepper
1/8 t nutmeg
Cook Noodles - set aside

Coat large skillet w/ cooking spray, place over med heat till hot. Add meat, onions and garlic; saute until meat is brown and onion is tender. Drain meat mixture well in a colander, wipe pan drippings from skillet w/ paper towel. Return meat mixture to skillet. Add tomato puree, basil, oregano, 1/4 t pepper and salt; bring to a boil. Reduce heat and simmer for 5 mins. Place spinach on paper towels, and squeeze until barely moist. Combine spinach and next 6 ingrediants in a med. bowl, stirring until blended. Spread half of spinach mixture evenly in a 12x8x2 in. baking dish, layer 3 noodles over spinach. Spread 1/2 of meat mixture over noodles: repeat layers, ending with meat mixture.


Cover and bake 350 degrees for 45 mins. Let stand for 5-10 mins before serving.


Yield: 8 servings - 251 calories per serving
Source: Cooking Light

Maximize your fitness goals in 2014 with Texas Fit Chicks! Womens only fitness boot camp serving chicks across the state. 100+ locations to choose from, expert fitness trainers (all female) Meal Plan included! Train for as little as $8.25/session! Affordable Accountability and Guaranteed Results!! Learn More here: www.texasfitchicks.com

Locations in Austin, Round Rock, Pflugerville, Houston, Dallas, College Station, Temple, Corpus Christi and San Antonio

You can't outrun your fork!

The old saying is true....You are what you eat!

• Drink Plenty of water... at least 64 oz - I shoot for 90 each day
• Plan Ahead. So critical - Failing to Plan is Planning to Fail!
• Eat 5 small meals a day - every 3 hrs - around 250-300 calories per meal
• Each meal, eat a balance of lean proteins and healthy carbs - be sure to have veggies with at least 2 of your meals
• A serving size of protein should be able to fit in your hand. Serving of carbs is size of your fist - veggies sz of a sm cereal bowl
• You CAN overeat on the right foods, so pay attention to the size of your portions
• Certain fruits are high in sugar. Lowest sugar fruits are: apples, berries and pears. Next lowest in sugar are grapefruit, cantaloupe, oranges, plums and nectarines. Grapes are high in sugar - and ripe bananas as well.
• For weight loss, try to limit your breads, pastas, etc. after 3pm. Give your body time to burn it off during the day.
• Protein bars or shakes are a great substitute for one of your meals if you're on the go - be sure to check the sugar content of the bar - you want less than 10g - you want one that's high in protein as well.
• Be sure and eat within 1 hr of your workout - protein plus complex carbs to assist in your muscle repair. I like to make that a protein shake.Take one day or one meal as a "free day" :)
• If you would like to calculate your food your food totals, the website http://www.fitday.com/ has nutritional values for thousands of foods.
• Here are your daily goals for weight loss:Protein 85-100gFat 30-35gCarbs 100-150g
• Calories 1300-1400

Here is a list of Proteins, Carbs and Veggies. Choose a portion of protein and carbs from each column to make a meal.
Proteins: Chicken Breast - Turkey Breast - Lean ground Turkey - Salmon - Tuna - Crab - Lobster - Shrimp - Top Round Steak - Top Sirloin Steak - Lean Ground Beef - Lean Ham - Egg Whites or egg white beaters - LowFat Cottage Cheese - Orange Roughy
Carbohydrates:Sweet Potato - squash - steamed brown rice - steamed wild rice - oatmeal - barley - beans - corn - strawberries - melon - apple - fat-free yogurt - whole wheat bread - yams - pumpkin
Vegetables: Brocolli - asparagus - lettuce - carrots - cauliflower - green beans - green peppers - mushrooms - spinach - tomato - peas - brussel sprouts - artichoke - cabbage - celery - zucchini - cucumber - onion

Maximize your fitness goals in 2014 with Texas Fit Chicks! Womens only fitness boot camp serving chicks across the state. 100+ locations to choose from, expert fitness trainers (all female) Meal Plan included! Train for as little as 8.25/session! Affordable Accountability and Guaranteed Results!! Learn More here: www.texasfitchicks.com

College Station Texas Fit Chicks Trainers At Home Workout!

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Boot Camp Fat Burning Workout

Warm up-15 jumping jacks-30 seconds high knees-30 seconds booty kicks-10 arm circles forwards and backwards-2 glute stretches (pull knee up to chest and hold no more than 2 seconds) and 2 quad stretches (pull foot to bring heel up to booty-make sure to grab foot with opposite hand and hold no more than 2 seconds) on both legs-shake out anything else you might need to before getting started.

Giant Set #1:
15 burpees
15 regular push ups (to modify do push ups with knees down)
50 mountain climbers (right leg then left leg = 1)
Run the length of parking lot/living room/hallway 3 times (down and back = 1)

Giant Set #2:
15 plie squat + upright row (wide feet and toes turned out-make sure knees do not go over toes and keep back flat-squat down until booty is parallel with knees-on the way up bring the weights straight up to chin with elbows out to sides and lower down-repeat)
15 squat jumps (to modify omit the jump and raise up on toes and reach arms up to sky)
15 bench/chair/curb dips (to modify bend knees)
Run the length of parking lot/living room/hallway 2 times (down and back = 1)
--FAST WATER BREAK (less than 30 seconds)--

Giant Set #3:
30 seconds double toe touches (in a plank position step with left foot to the left of body-bring right foot over to meet it-step with right foot to right side of body and bring left foot to meet it-repeat for time)
15 bent over rows (keep back flat and squeeze shoulder blades together)
15 weighted walking lunges forwards, 15 weighted walking lunges backwards (right leg then left leg = 1)
Run the length of parking lot/living room/hallway 1 time (down and back = 1)

Giant Set #4:
1 set of 21’s (7 top ½ bicep curls 7 bottom ½ bicep curls, 7 full out bicep curls) (start w/weights at sides-keeping elbows locked at sides and tummy tight curl the weight halfway up-repeat 7-start w/weights at half-way position and curl up as high as possible w/out moving elbows from sides of body-repeat 7-start w/weights at sides and curl all the way up and back down-repeat 7)
20 squat + side leg lift (right leg then left leg = 2) (stand with feet shoulder width apart w/hands behind head-do a squat (keeping tummy tight and knees behind toes)-return to stand and lift right leg directly out to the side-lower down to start-next time lift left leg out to the side-alternate for 20 reps)
1 minute curb run (level 3 (hardest)-both feet at the same time jump up to top of curb and down; level 2-right foot up on curb and left foot on the ground-jump and switch to have left foot on curb and right foot on ground-alternate for time; level 1-step up right foot then left and step down right foot then left-alternate sides for time)-you choose which level you want to do but push yourself!
--FAST WATER BREAK (less than 30 seconds)--

Repeat Giant Sets 1-4 for three total rounds before doing Tabatas!

TABATA #1: Strength
1-First 20 seconds-weighted reverse lunges (keep tummy tight and make sure front knee does not go past toes)-Rest 10 seconds
2-Second 20 seconds-squat + shoulder press (stand with feet shoulder-width-apart w/weights at shoulder height-do a squat and on the way up press weights straight up to the sky and bring weights down to shoulder height as you do the next squat)-Rest 10 seconds
Alternate 1 and 2 for 8 rounds
--FAST WATER BREAK (less than 30 seconds)--

TABATA #2: Cardio + Abs
1-First 20 seconds-jumping jacks or high knees or butt kicks-Rest 10 seconds
2-Second 20 seconds-bicycle crunches-Rest 10 seconds
Alternate 1 and 2 for 8 rounds

Booty Burner:
15 fire hydrants on right leg-15 fire hydrants on left leg (Repeat on both legs)

Cool down for at least 5 minutes more if you’re feeling super tight and tired.

Workout brought to you by Teresa, trainer at College Station Texas Fit Chicks

MWF 5-6am, 6-7am or M,Tu,Th 6-7pm

A Day in the life of our Ultimate FIT CHICK Challenge

We've heard your requests and are excited to share with you a sneak peek into a day of our new Ultimate FIT CHICK Challenge! This program is FULL of family friendly recipes and is very real and do-able for busy moms. Enjoy these recipes and if you want more information on the complete program and what it includes, there is a link below to help you find the website.

                                           Breakfast

                                Oatmeal & Banana Twist

2 tbsp. whole oats (soaked overnight)

2 tbsp. live yogurt

1 slightly under-ripe banana, chopped

5 walnuts, chopped

½ tsp. honey

Instructions: Simply combine all ingredients in a bowl or glass, mix together and serve!

                                                  Snack One:  2 Celery Stalks with 2T Almond Butter

                                                Lunch

                                  Shrimp & Avocado Salad

*Shrimp & Avocado Salad

1 avocado, stoned, peeled and halved

1 handful of shelled, cooked shrimp OR marinated tempeh/ mixed beans

2 tbsp. live yogurt

Juice of 1 lemon

1 handful of watercress

2 cooked beetroots, chopped

1 handful of cherry vine tomatoes

Instructions: Mix the lemon with the yogurt. Pile the shrimp on top of the avocado and serve with a salad of watercress, beetroots and tomatoes.

             Snack 2 Chopped Apple and Handful of Raw Nuts

                                        Dinner Choices

                                        Skinny Burger

*Skinny Burger (Serves 2)

5oz lean minced beef – preferably organic

12g chopped fresh cilantro

½ red onion

½ tsp. Dijon mustard

1 free range egg

½ tbsp. extra virgin olive oil

A little salt & freshly ground black pepper

To serve:

Sliced pickles

Avocado

Mozzarella cheese

Iceberg lettuce

Instructions: Preheat your grill. Mix all burger ingredients in a bowl and stir to combine, then once mixed create two equal sized patties. Grill the burgers for 15 min or until cooked through, flip them once. Top each patty with a slice of mozzarella toward the end of cooking and allow to melt.

Serve with slices of avocado and sliced pickles. Instead of a bun, sandwich the patties with large crisps leaves of iceberg lettuce.

  

                            Mushroom Mozzarella Burger

*Mushroom and Mozzarella Burger (serves 2)

2 large (pam-sized) flat mushrooms, with stalks removed

1 tbsp. extra virgin coconut oil

1 ball of mozzarella

To serve:

1 Large vine tomato, sliced

½ an avocado, sliced

¼ red onion, diced

Iceberg lettuce

Instructions: Pre-heat your oven to 350. Drizzle a foil covered baking tray with the coconut oil, and bake the mushrooms for 10 min. Slice the mozzarella, and place on the mushrooms to melt for 5 min or so. Once ready, top with slices of tomato, diced onion and avocado then sandwich in the crunchy iceberg leaves.

As part of our new program, you will also receive 15 personal-trainer created workouts that you can do anywhere with little to no equipment needed! Start your day off with that, or finish the day strong. We hope you will take the challenge with us and start 2014 with fitness momentum!!

Instant Access to the challenge HERE

This plan is filled with 30 days of recipes like these, printable grocery lists, trainer created at-home workouts and secrets to boosting metabolism naturally and making it WORK for you!

Find out more info on our website: www.ultimatefitchickchallenge.com or purchase your program for just $29. It's an INSTANT download and entire program will be emailed to you upon checkout! 

Make 2014 your BEST and start the year off with a plan....that will WORK!

- Melody Chandler
Texas Fit Chicks
CEO/Founder

www.ultimatefitchickchallenge.com

We Welcome NEW TFC Locations: Greenville & Sherman!

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Sherman Texas Fit Chicks

3304 Coit Road Plano, TX 75023

Camp Hours

Camp times are MTTH at 7:45pm

Greenville Morning Texas Fit Chicks

Dance Prodigy Studios
2824 Terrell Rd #306
Greenville Tx 75402

Camp Hours

Camp times are MTTH at 5am

What to Bring

Exercise mat

Dumbbells (5 – 8 lbs)

Stability Ball (on Fridays)

Water & Sweat Towel

 

I played sports, and ran growing up and never struggled with weight until I had my first child. After I had my daughter I gained 70 lbs, I felt and looked disgusting and knew I had to do something, I joined with Texas Fit Chicks in 2010 with Melody, at first it was a struggle, I wanted to see results right away, but I knew that wouldn't happen. I would stop going here and there, and then one day I finally said thats it I am sticking to this,so thats what I did and fell in love with the way I felt and looked. I quit with Texas Fit Chicks when Melody decided to pass her class off. I started to train on my own, and decided to become certified so I could help other woman achieve their healthy goal.

 

Alyssa Flowers

214.399.8139

Alyssa@texasfitchicks.com

Join Sherman TFC on

Join Greenville Morning TFC on

and check out Texas Fit Chicks on the web 

Welcome Plano Lone Star Texas Fit Chicks!

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 Plano Lone Star Texas Fit Chicks

3304 Coit Road Plano, TX 75023

Camp Hours

Camp times are MWF at 9:15am

What to Bring

Exercise mat

Dumbbells (5 – 8 lbs)

Stability Ball (on Fridays)

Water & Sweat Towel

 

Candace has been active all of her life!  As a  child she participated in sports, dance and cheerleading. (even college cheerleading at TCU in Fort Worth). She also taught a group exercise dance class for 2 years before joining the Texas Fit Chicks team. Now a busy mother of 6 year old triplets, Candace still remains active with exercise and mom duties in order to take care of her energetic children.  She has a passion for teaching since she is a former elementary school teacher and elementary school assistant principal.  Candace is a very high energy positive person who always has a smile on her face!  She loves to motivate and help others, and she especially enjoys making people happy and helping them achieve their goals.  

Candace Hickey

 

Candace@texasfitchicks.com

Join Plano Lone Star TFC on

and check out Texas Fit Chicks on the web

TFC This Beauty Is A Beast Phtoto Contest!

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We want to end the year in a fun way and encourage you to keep up
your holiday fitness goals! We want to see a side by side picture
(use your favorite mobile or online app to make the pic) of yourself as
“BEAUTY” and then working out in “BEAST” mode.
We’re giving away a $100 gift card to FitChickBling.com.
Winner announced by random pick on Jan, 1. Share for bonus entries!
If you are wearing a TFC shirt in your BEAST photo and you are chosen to win,
you will get an extra bonus gift in the mail from TFC! 

Black Friday Sale from Texas Fit Chicks

Black Friday sale from Texas Fit Chicks! Take 35% off your entire order! Add some sparkle to your workout. Visit www.texasfitchicks.com and enter promo code TurkeyDay. Quantities limited - sale ends at midnight Friday November 29

workout bling for chicks

One trick to keep weight OFF over the Holidays

With all the Holiday parties and changes to your routine, things can get a bit out of whack when it comes to your fitness plan. That's part of the reason that the average American gains between 5-7 lbs during this season. There are a few simple tricks that can help when it comes to not falling into the category of weight gain over the next month or two...

• Don't go to the party hungry. Most likely it won't be celery being served as hors d'oeuvres.
• Limit alcohol at the party. We all know that alcohol messes with your metabolism, but it can also lower your will power to not over-indulge in all the fattening treats (not to mention all the empty calories you will get!)
• Drink plenty of water. Should go without saying...but increase the amount of water you drink daily, and you won't feel as hungry
• Keep tabs on caloric totals in your mind. I am not suggesting journaling your food while you are on vacation (although not a bad idea...) - but try to practice "mindful eating" - don't just eat to be eating
• Only eat when you're hungry. What a concept! :)
• Know the calorie count of what you're about to eat, to decide if it's worth it. Sometimes it is worth it for that piece of pecan pie....but ignorance is NOT bliss when it comes to eating that way for a solid day or weekend! Decide what you want to indulge in, and make that one or 2 things - and not 8 or 9!! Skip the rolls if you plan to have a piece of pie, etc.
• Exercise. Your body will feel better and you can work off those extra calories
• Think about all the hard work you have done up to this point to get where you are. On average, an hour of boot camp burns around 400-500 calories for most women. That can be completely undone by some cheesecake or pecan pie. If you put it in that perspective it might make you think twice about going for a second round of dessert :)

I have been one of those people that gained the 7 lbs over Christmas, and it is so frustrating to see everything you've worked hard for be lost so quickly. Hopefully these tips will help you maintain control of your health and fitness over the next couple of mos!! It's much easier to stay on a roll than to get on a roll!

www.texasfitchicks.com

Over 100 class times across the state to help you Re-Shape YOUR future!
Training with experts for as little as $8.25/session with our COMMIT to be FIT plan

Texas Fit Chicks is fitness for women, created by women

Healthy Holiday Food Swaps

This time of year is filled with parties and holiday treats that can stop you from getting in to your skinny jeans!!! Don't undo all that hard work you've done in Boot Camp - and stay on top of your fitness. The average person gains 7 lbs over the holidays!! Don't be one of them :)

Registered Dietitian, Cynthia Sass recommends simple swaps for the season!

The Best vs. Worst Holiday Foods:

Naughty Appetizer:
5 Clubhouse crackers with 5 slices of sharp cheddar cheese = 600 calories
Nice Appetizer: 1 Cup of raw veggies with 1/4 cup of hummus = 125 calories
Why you should swap: Just 1 ounce of cheese packs over 25 percent of the maximum amount of saturated fat you should have per day. So avoid bingeing on the cheddar platter. In addition, 75 percent of Americans don't get the minimum recommended 3 cups of veggies per day. Try to sneak more vegetables in wherever you can!

Naughty Appetizer: 6 Pigs in a blanket appetizers = 564 calories
Nice Appetizer: 3 Ounces of cooked jumbo shrimp cocktail = 70 calories

Why you should swap: Just 6 pigs in a blanket pack as many calories as almost an entire pound of bacon. If you tend to get the holiday blues, stick with shrimp as an appetizer – they're a good source of omega-3 fatty acids, which studies link to a boost in mood and lower rates of depression.

Naughty Main Dish: 6 Ounces of dark meat turkey with skin = 464 calories
Nice Main Dish: 6 Ounces of white meat turkey breast without skin = 322 calories

Why you should swap: 3 Ounces of meat is the ideal portion, the size of a deck of cards in thickness and width. Going with white meat turkey without the skin saves 18 grams of fat.

Naughty Side Dish: 1/2 Cup of candied sweet potatoes = 279 calories
Nice Side Dish: 1/2 Cup of green bean casserole = 60 calories

you should swap: This swap saves 219 calories. You'd have to go for a 40 minute brisk walk after dinner to burn that number of calories.

Naughty Dessert: 1 Slice of pecan pie = 500 calories
Nice Dessert: 1 Slice of pumpkin pie = 260 calories

Why you should swap: Pumpkin is overflowing with beta-carotene, the plant form of vitamin A, which is a major anti-aging antioxidant that keeps your skin looking gorgeous and gives your immune system a major boost. As a side note, not eating the crust on any pie saves you 110 calories per slice, that’s 880 calories per pie.

- Cynthia Sass RD

Texas Fit chick Trainers would love to help you STAY healthy OR GET healthy over the holidays! With over 100 camp times available across the state, there's one to fit every schedule! www.texasfitchicks.com