Saturday, March 30, 2013

10 Habits of Texas Fit Chick Trainers


> A few solid habits to help you stay (or get) FIT!

10 Habits of  Texas Fit Chick Trainers:






1. They don't think of their fitness as work, but rather a way of life. It's all about perspective. They look at the big picture and realize that on the days they workout,they have more energy, self confidence and resolve to eat well and reward their body for the hard work.
2. They don't skip workouts. They take training days as seriously as a Dr.'s appointment. People don't "Find" time, they make time. Schedule it in your day, and figure out what time works for you. Texas Fit Chicks Bootcamp has clas options as early as 5am and we go as late as 8pm - so you can find a bootcamp that works for you :)
3. They eat to serve their purpose and fuel their goals. 90% of the time, they are eating clean and to fuel their bodies. They can enjoy 10% of the time for treat meals, but the majority of the time, food is working for their bodies and not against them.
4. They tune everything out when they're working out. Do you ever visit the gym and see the people just chatting while standing around? That's not going to get them far. In bootcamp, you will be pushed to work at your own fitness level, but we keep it moving and you will experience amazing results by focusing on the goal with us.
5. They push through frustration. - There will ALWAYS be setbacks. Whether it's getting on the scale that time of month and realizing the number has gone up (totally normal) and letting that get you down...etc. Lots of chicks want to lose weight very quickly - and when they don't see the number fast enough, they get down.

6. They prepare their food in advance and don't leave hunger to chance. They keep healthy treats in their purse when heading out for an afternoon of running errands. Things like apples, almonds, a quality protein bar, etc are all great choices. The drive-thru won't be enticing if you're prepared ahead of time.
7. They know where they'll be when it's time to eat, and know what they're going to eat. Similar to the tip above, be sure you've got a plan if you're out at noon and it's time to eat.
8. They envision the win-goal-finish line every day. Visualize your goals. This is such a powerful tool that works. See yourself where you want to be. Hang clothes that you want to wear in the front of your closet so you see them every day. Act "As If" and it will happen.
9. There are no excuses. Every one of us has something that is difficult in life. Some have a bigger burden to work around, but when you're trying to become fit, there WILL be obsticles. Decide that you're going to not allow yourself to have excuses, period.
10. There is no giving up - Nothing happens overnight (that will last for any length of time). You will get to your fitness goals with time, hard work and patience, and NOT giving up. You can do this! Our Texas Fit Chicks Bootcamp trainers will keep you accountable and help you during your journey. It's truly affordable accountability with TFC.



Each one of these steps are critical to your success when trying to change your physique. You will get cardiovascular benefit from working out 3-5x a week for 30 mins, but to change your body, it's got to be closer to 45-60 mins 5-6 days a week, with one day off for your body to rest and recover.

Texas Fit Chicks Botocamp wants you to be our next Fit Chick! If you're ready to get your fitness goals accomplished, let us know and we can get you started on Monday. No need to wait for another bootcamp to begin!  We have bootcamps in Mckinney, Frisco, Allen, Prosper, Plano, Celina, Mesquite, Keller, Dallas, Anna, Carrollton, The Colony, Garland, Forney, Arlington, Richardson, University Park, Wylie, College Station, Spring and Houston Texas!  Here is how to get in touch with the trainer near you for more information or questions about our fitness bootcamp!
Here are the locations and times:


View Texas Fit Chicks Boot Camp Locations in a larger map

Let's connect on FACEBOOK

Friday, March 22, 2013

Texas Fit Chicks Run Club starts soon!





Very excited to announce our new Texas Fit Chicks RUN CLUB starting in April! 
Why run? This burns a TON of calories .We aren't trying to make anyone a marathoner - but getting cardio in on your 'off boot camp days' will get you to your goals faster! This opportunity to join a TFC run club is also not just for current chicks! Want to sign up for just the RUN CLUB? Great! We'd love to have you. 
Not sure that you can hang? Ok - so here's the deal. This is not an advanced class, and you won't be expected to go out and run a fast mile without stopping. Your trainer will be doing interval work with you - which will look something like this: Jog or run for say, 60 seconds, then take it down for 30 seconds, or something along those lines. Obviously, the further you get into the 6 wks, the more your trainer will challenge you, and the first day of class, she will evaluate everyone to see where y'all are. There will probably be those that are a little faster, and those that are not as fast - but everyone will be able to get a great workout and an awesome calorie burn! You might also get some hill work  and other fun ideas your trainer will throw in. 
Since we are capping the class at 15, if you want to reserve your spot, please go to our website and checkout there. We have several locations to choose from:

  • McKinney Tu/Th 5:15am Adriataca (trainer Jeannie)
  • McKinney Wed/Fri 8:30am Adriataca (trainer Shonnery)
  • Frisco Tu/Th 5:15am Eldorado/Tollway (trainer Aimee)
  • Plano Sunday(7am)/Thurs(5:15am) Shepton (trainer Wendy, please note this club doesn't start until 4/28)
  • Plano (Custer/121) 5:15am Tu/Th (trainer Stephanie)
  • Mesquite Tu/Th 6:15pm (trainer Lindsey)
HERE is how to sign up:

For McKinney Tu/Th 5:15 - go to www.texasfitchicks.com/jeannie and click on TFC STORE then select her camp to register. 

For  McKinney W/F 8:30 - go to www.texasfitchicks.com/shonnery and click on TFC STORE then select her camp to register

For Frisco Tu/Th 5:15am - go to www.texasfitchicks.com/aimee and click on TFC STORE then select her camp to register

For Plano Sun/Th - go to www.texasfitchicks.com/wendy and click on TFC STORE then select her camp to register

For Plano Tu/Th go to www.texasfitchicks.com/stephanie and click on TFC STORE then select her camp to register

For Mesquite Tu/Th go to www.texasfitchicks.com/lindsey and click on TFC STORE then select her camp to register



Once we have reached 15 in a class, I will close down the checkout option online, and will create a waiting list.
Cost: $99
Length: 6 wks
Start Date Apr 1 (for most camps, unless otherwise noted in sign up page)

Get summer ready with Texas Fit chicks and RUN CLUB!




Wednesday, March 20, 2013

Texas Fit Chicks Boot Camp

Follow

Email Susan@texasFitChicks.com for our Forney camp
or 
Erin@texasfitchicks.com for our Garland camp!






Thursday, March 14, 2013

One thing that's critical to your Fitness Success.

What is the one thing that's critical to your fitness success? We think it's summed up here:

FEARLESS ATTITUDE. This is critical to your fitness success. Starting a new program and sticking with it isn't easy, but it's completely possible. Scared you might fail? There is a saying that is so true. FAKE IT TILL YA MAKE IT. This honestly works ~ but sometimes there are moments that you need a little extra help.

Read on for simple ways to keep a positive mindset during your weight-loss journey.

When you first made the decision to get leaner and healthier, you were probably excited, possibly even a little giddy. The idea that you don’t have to be satisfied with the proverbial hand you were dealt is certainly empowering, and that rush of motivation may have caused you to jump headfirst into an intense diet and exercise plan.

But as the weeks went on and your results started to lag, your enthusiasm for your plan and your confidence in your willpower likely dwindled as well. Kick your doubts to the curb with these gentle reminders that your fat-loss journey is in the hands of one person: you!

Remind yourself it’s not impossible.
Losing weight may seem similar to climbing a mountain in the beginning, but keep in mind that many people have overcome obstacles similar to or larger than yours – and are happier for it.





Don’t walk into temptation.
It’s one of the oldest tricks in the book, but that’s because it rings true: “When you go to the supermarket, stay in the periphery and don’t go down the aisles,” advises Barry Sears, PhD, a prominent weight-loss author and expert in the science of anti-inflammatory nutrition. There’s one caveat, however: food manufacturers know that people head to the produce section and meat counter to find healthy food, so they often strategically place packaged foods they want you to believe are good for you near these areas. Don’t fall for their hype.



Every little bit does help!
“People hate too much change; it’s stressful,” says Sears. The number-one thing he recommends for those looking to lose weight is taking a high-quality fish oil supplement. Not only have omega-3 fatty acids been linked to increased weight loss, evidence suggests it may play a roll in reducing heart disease, stroke, diabetes and asthma.



Go back to basics
You’ve probably seen the newly revamped United States Department of Agriculture’s MyPlate, the replacement for the beloved (but carb-heavy) USDA’s food pyramid. While it’s a good reference, Sears points out, “The USDA has one political purpose: to support American agriculture.” He goes on to note that the best way to ensure you are getting a balanced diet is to not put anything on your plate that “did not exist 10,000 years ago.” That basically means lean meats, vegetables and fruits, healthy fats and scant grains (which, coincidentally enough, we did not start farming until – you guessed it – 10,000 years ago).



You can do absolutely anything with your physique if you work hard for it!

Free Fitness Tips here daily

Texas Fit Chicks Boot Camp

article by Rachel Crocker - OXYGEN magazine (the best one to read for real fitness tips)
Contributed by Aimee Storm ~ Texas Fit Chicks Bootcamp trainer in FRISCO, TX MWF 5am-6am, 6-7am and 7-8PM
Aimee@texasfitchicks.com

Wednesday, March 13, 2013

Mesquite Texas Fit Chicks doing the Harlem Shake




It's not ALL work at Mesquite Texas Fit Chicks boot Camp! Check out these chicks doing the Harlem Shake....FUN! Want to join them? 

TexasFitChicks.com/Lindsey

 - they meet MWF 5-6 OR 6-7am!

Saturday, March 9, 2013

Think it's healthy?? Think again!




Nothing is more frustrating than working out diligently and not losing weight or inches. If you're in this situation, it might be time to re-evaluate your food choices. Here are 8 examples of foods that are typically considered healthy...but are really not!!




Granola  Most are so loaded with sugar and fat that the bad outweighs the good. Choose raw almonds to snack on instead


Vitamin Water - Lots of sugar and who wants to drink your calories? Choose lemon (or cucumber infused) water


Instant Oatmeal - Highly processed to help it cook faster - elevates blood sugar so you won't stay full as long. Choose Steel Cut Oats - Excellent source of fiber. Flavor it with cinnamon and stevia. 


Low-Fat Blueberry Muffin - Full of sugar and loaded with calories. Choose Ezekiel English Muffins and top with 1T of almond butter. 


Fruit-Bottom Yogurt - Most have more than 20g of sugar! Choose plain-nonfat greek yogurt and mix in some frozen (or fresh) blueberries


Caesar Salad - a dinner size can easily be 900 calories! The dressing does it in...and the croutons. Choose an oil-based dressing and skip the croutons. 


Fruit Juices - Sometimes these have more sugar than a soda. Stick to the real fruits and get your fiber along with the flavor


Dried Fruit - Same as above - lots of sugar. Stick to the real deal 


Are you ready for summer? Do you need to lose some weight before the big vacation - or relaxing by the pool? Texas Fit Chicks will help you reach your goals before June!


So many of my girls work out hard and go home and ruin it with poor food choices. Summer is here in 8 weeks. That means tank tops, shorts, bathing suits, sun dresses.... you know, the clothes we love and hate! I have a challenge for you. For the next 2 months stick to the Texas Fit Chicks meal plan, come to boot camp 3 x a week and as a bonus for 2 of your off days, do the workouts I post on Facebook or the ones that have been sent to you in the Texas Fit Chicks newsletters or simply go for walks outside. You will lose UP TO 20 pounds easy (depending on your starting point) in the next 60 days. 

If you are at a good weight, follow the plan, get in enough protein and watch how you build muscle. You'll define yourself and become stronger and your endurance will increase.


Follow the plan with your entire family. Kids, significant others, parents... everyone will love the recipes. No more fast food is my number one rule! If you need something quick and on the go start using your crock pot, choose the salad bar at whole foods or market street (my kids love it too), even Chipotle is a better option (no cheese, tortillas, sour cream and ask for a 1/2 serving of brown rice when building your bowl). STAY AWAY FROM DRIVE THROUGH restaurants! When eating out, ask for steamed veggies, no butter, grilled meat with no oil or butter, no bread, potatoes or rice (it's usually all packed with butter).... it's ok to be picky! It's your health and your body. 

Side note: weight-loss is not the same for everyone. That's why I say up to 20 lbs. we all have a different metabolic rate, different body fat percentage and different starting weight (the lower you are on the scale the less weight you'll lose). 


Keep at it, work hard, eat clean and you will see changes! You can't out train a bad diet. No matter how hard you work at boot camp, if you go home and make poor food choices it'll be as if you never did the workouts. 

Have you seen our awesome GROUPON DEAL of the day? Only 2 days left to grab this and get summer ready with Texas Fit Chicks and our experienced trainers!!

Texas Fit Chicks Boot Camp 

Thursday, March 7, 2013

Countdown Till' Summer HERE. Are you ready?




Are you ready for summer? Do you need to lose some weight before the big vacation - or relaxing by the pool? Texas Fit Chicks will help you reach your goals before June!


 So many of my girls work out hard and go home and ruin it with poor food choices. Summer is here in 8 weeks. That means tank tops, shorts, bathing suits, sun dresses.... you know, the clothes we love and hate! I have a challenge for you. For the next 2 months stick to the Texas Fit Chicks meal plan, come to boot camp 3 x a week and as a bonus for 2 of your off days, do the workouts I post on Facebook or the ones that have been sent to you in the Texas Fit Chicks newsletters or simply go for walks outside. You will lose UP TO 20 pounds easy (depending on your starting point) in the next 60 days. 

If you are at a good weight, follow the plan, get in enough protein and watch how you build muscle. You'll define yourself and become stronger and your endurance will increase.


Follow the plan with your entire family. Kids, significant others, parents... everyone will love the recipes. No more fast food is my number one rule! If you need something quick and on the go start using your crock pot, choose the salad bar at whole foods or market street (my kids love it too), even Chipotle is a better option (no cheese, tortillas, sour cream and ask for a 1/2 serving of brown rice when building your bowl). STAY AWAY FROM DRIVE THROUGH restaurants! When eating out, ask for steamed veggies, no butter, grilled meat with no oil or butter, no bread, potatoes or rice (it's usually all packed with butter).... it's ok to be picky! It's your health and your body. 

Side note: weight-loss is not the same for everyone. That's why I say up to 20 lbs. we all have a different metabolic rate, different body fat percentage and different starting weight (the lower you are on the scale the less weight you'll lose). 


Keep at it, work hard, eat clean and you will see changes! You can't out train a bad diet. No matter how hard you work at boot camp, if you go home and make poor food choices it'll be as if you never did the workouts. 

- LeighAnne Maloy
McKinney Texas Fit Chicks 

Check out our GROUPON DEAL - this week only get Texas Fit Chicks for just 49 bucks!

FAQ about our deal here: Deal INFO

Texas Fit Chick Tinas' success!



I started Texas Fit Chicks at the Crosspoint Church location in McKinney, TX, about four months ago with trainer, LeighAnne Maloy.  Going into the boot camp, I had previously tried losing 20-30 pounds on my own with little to no success.  I would lose a few pounds here and there, but nothing stuck, with my workout routine or dieting efforts. From the first workout with LeighAnne, I began to see that I wasn’t challenging myself enough and had no idea what I was doing on my own.


I love the variety and intervals she shows us during each workout.  It is NEVER boring and always engages different muscle groups.  I always leave her class feeling accomplished, successful and full of energy.  Four months in, and I can honestly say that I’m hooked!  My eating habits have changed; I now look at labels and ask questions when dining out.  My energy level with my child has increased and I’m more productive in my personal and professional life.  I am so glad I discovered Texas Fit Chicks and would highly recommend it to anyone looking to make life long changes to their personal health!

Grab our GROUPON deal of the day HERE - hurry! Just 3 days left to purchase!

Visit Texas Fit Chicks Website HERE



Wednesday, March 6, 2013

Favorite Healthy Recipes of Texas Fit Chick Trainers



Follow Us

Here's the list of our trainers' favorite recipes
We hope you enjoy!! 

Remember - you can't out-train a bad diet :)




Not so Fried Chicken - Not so Fried French Fries and Steamed Broccoli 


4 oz of Organic Chicken per person in your household
Box of Panko Bread Crumbs
1 pint of LowFat Buttermilk
Red Pepper flakes 

1.  Cut Chicken in strips
2.  Let marinate in buttermilk for 30 minutes
3.  Coat with Panko and Red Pepper Flakes
4.  Place on a greased baking sheet

** Bake for 15 minutes at 450 then flip and bake for 15 more minutes.

NSF French Fries
½ sweet potato per person in your household
Texas Seasoning with Jalepeno  (http://www.larrysmeat.com/product.php?productid=16187&cat=249&page=1)

1.  Cut potato into strips 
2.  Sprinkle with Texas Seasoning
3.  Place on Greased Baking Sheet

** Bake for 15 minutes at 450 then flip and bake for 15 more minutes.

Shared by TFC Personal Trainer, Shonnery Pettit ~ Prosper Tucker Hill Texas Fit Chicks



Cold Sesame Noodle Salad





4 portions
Highlights: 13 grams protein, vegan friendly and gluten free, good for carbo-loading!
greatly adapted from http://www.foodnetwork.com/recipes/guy-fieri/dang-cold-asian-noodle-salad-recipe/index.html

1 package soba noodles* (you can sub in your favorite whole grain noodles too)
1 teaspoon sesame oil
2 tablespoons rice wine vinegar or white vinegar
1 tablespoon low-sodium soy sauce/gluten free soy sauce**
1 teaspoon hot chili oil (optional)
2 tablespoons hoisin sauce***
5 tablespoons extra-virgin olive oil or peanut oil (this oil is optional, really!)
1-2 carrots, very thinly julienned
5 green onions, bottom 4 inches, thinly sliced
1 thinly sliced large cucumber or 1 Cup thinly sliced napa cabbage or bok choy
Bunch of minced fresh cilantro leaves, however much you like
Toasted sesame seeds and/unsalted peanuts, for garnish

Optional: 1 thinly cooked shredded chicken breast 

Directions
1. Boil noodles according to directions. When finished, place noodles in an ice water bath to cool.  Drain and set aside. Sometimes I just make this, rinse and drain, and let it sit out until room temp while I prep the rest.
2. In a medium bowl mix sesame oil, vinegar, soy sauce, hot chili oil, hoisin and extra-virgin olive oil or peanut oil. (You can actually leave out all but the sesame oil and thin out the sauce with vinegar or sherry)
3. Combine prepared vegetables and noodles and sauce (start off with half the sauce and add to taste). Add chicken if you want (I find that the chicken really doesn’t add anything to the dish, but certainly adds protein.) Mix thoroughly and chill.
4. Garnish with sesame seeds or peanuts. Serve cold or room temp.

*Read labels to ensure buckwheat soba noodles are gluten-free. Eden foods has a variety
**Soy sauce contains a fair amount of sodium, even lower-sodium varieties. To reduce further, eliminate soy sauce and add another 1-2 tsp of Hoisin Sauce + tsp of vinegar to thin it out.
***Store bought hoisin or use this homemade recipe: http://www.grouprecipes.com/47010/homemade-hoisin-sauce.html

485 Calories, 19.6g total fat (13.2 monounsaturated, 2.8 sat. fat, 3.4 polyunsat. if all of the oil is used), 71 grams total carbohydrate, 13 grams protein, 1.5 g fiber


Shared by TFC Personal Trainer, Wendy Lee ~ Carrollton Texas Fit Chicks 

Turkey Stuffed Peppers



Ingredients: 

1 lb lean chopped turkey meat
1 garlic, minced
1/4 onion, minced
1 tbsp chopped fresh cilantro or parsley
1 tsp garlic powder
1 tsp cumin powder
salt to taste
3 large sweet red bell peppers, washed
1 cup fat free chicken broth
1/4 cup tomato sauce
1 1/2 cups cooked rice
Olive oil spray
1/4 cup reduced fat shredded cheese

Directions: 
Heat oven to 400°. Spray a little olive oil spray in a medium size saute pan and heat on a medium flame. Add onion, garlic and cilantro to the pan. Saute about 2 minutes and add ground turkey. Season with salt and garlic powder, and cumin and brown meat for several minutes until meat is completely cooked through. Add 1/4 cup of tomato sauce and 1/2 cup of chicken broth, mix well and simmer on low for about 5 minutes. Combine cooked rice and meat together.

Cut the bell peppers in half lengthwise, and remove all seeds. Place in a baking dish.Spoon the meat mixture into each pepper half and fill it with as much as you can.Place all stuffed pepper halves on the baking dish and pour the remainder of the chicken broth on the bottom of the pan. Cover tight with aluminum foil and bake for about 35 minutes. Top with shredded cheddar cheese and enjoy.

Servings: 6 servings (1/2 pepper) • Time: 55 minutes • Old Points: 4 • Points+: 5
Calories: 184.7 • Fat: 2.3 g • Protein: 20.8 g • Carb: 20.2 g • Fiber: 1.6 g  

Shared by TFC Personal Trainer, Keali Harmon ~ Richardson Texas Fit Chicks

Healthy Crock Pot Chicken Tortilla Soup



Ingredients:
4 uncooked boneless, skinless chicken breasts
1 (15 oz) can crushed tomatoes, undrained
1 (10 oz) can red enchilada sauce
1 (15 oz) can black beans, drained & rinsed
1 medium onion, chopped
1 (4 oz) can chopped green chile peppers
2 cloves garlic, minced
1 package frozen corn (about 14 oz)
2 (14.5 ounce) cans chicken broth
1 tsp cumin
1 tsp chili powder
1 tsp salt
1/4 tsp pepper
1 bay leaf
corn tortillas
cooking spray
Directions:

Place chicken, tomatoes, enchilada sauce, black beans, onion, green chiles, corn and garlic into your crock pot. Pour in chicken broth, and season with cumin, chili powder, salt, pepper, and bay leaf. Cover, and cook on Low setting for 6 to 8 hours or on High setting for 3 to 4 hours.
When fully cooked, pull chicken out and shred. Place back inside crock pot. 
Preheat oven to 400 degrees. Lightly spray both sides of tortillas with cooking spray. Cut tortillas into strips using a pizza cutter, then spread on a baking sheet. Sprinkle some Lawry's seasoning salt or just plain salt and pepper if desired.
Bake in preheated oven until crisp, about 10 to 15 minutes. To serve soup, top with cheese, avocado, green onions or any other add-in you like and then sprinkle tortilla strips on top. ENJOY!!

Shared by TFC Personal Trainer, Tabitha Harper ~ Texas Fit Chicks The Colony

Spicy Turkey Chili


1 ½ lbs Lean Ground Turkey
1 medium onion, diced
1 medium bell pepper, diced
2-3 garlic cloves, minced
2 tbsp chili powder
1 tbsp cumin
1 tsp oregano
1 tbsp red pepper flakes (adjust to taste)
1 can diced tomatoes with juice, no salt added variety
1 small can tomato sauce, no salt added variety
1 can yellow corn, no salt added variety
1 can black beans, low sodium variety
1 can kidney beans, low sodium variety

1. Brown turkey in a large pot. After 1 minute, add onion, bell pepper, garlic, and seasonings.
2. Cook until turkey is no longer pink.
3. Add canned ingredients and bring to a boil.
4. Reduce heat, cover and simmer for 30-45 minutes.
Can be garnished with light shredded cheese, light sour cream, crushed tortillas strips, or your topping of choice.

Enjoy!!

Shared by TFC Personal Trainer Lindsey Aguiniga ~ Mesquite Texas Fit Chicks 


Easy Turkey Tacos








1 lb ground turkey
1 can Rotel 
Fresh Avocado
Spinach
Whole Wheat Tortillas
Salsa

Brown ground turkey and add Rotel.  Simmer for just a few minutes and then make tacos with your choice of toppings.  I usually don’t use cheese and I sometimes just make a salad out of it with the spinach and don’t even use the tortillas.  Top with with salsa and fresh avocado for sure!
You can serve with whole grain tortilla chips if your guests insist!

Shared by TFC Personal Trainer Trina Harris ~ Anna Texas Fit Chicks 

Dark Chocolate Almond Clusters



I cup plus 3 tablespoons dark chocolate chips
Dried cherries (optional)
1 ½ cup whole raw almonds
Handful coconut shavings 

1. Line a baking sheet with parchment paper.  Start melting dark chocolate in a pan on low heat.  If you want the sweet cherry taste add the cherries to the chocolate now.

2. Place a teaspoon of melted chocolate on parchment paper; top with a small handful of almonds. Drizzle almonds with one tablespoon melted chocolate. Repeat process with remaining almonds and chocolate until your pan is full.

3. Sprinkle with coconut if you wish and refrigerate for 10 minutes.

Makes 32 pieces 

Shared by Aimee Storm ~ NW Frisco Texas Fit Chicks Boot Camp

Sweet Potato Fries

1 Sweet Potato
1t olive oil
1t brown sugar

1. Pre-heat oven to 425
2. Slice potato into fries, leaving skin on
3. Toss potato with brown sugar and olive oil
4. Lightly spray pan - place on cookie sheet in oven

Bake at 425 for 13 minutes. Flip fries on sheet, placing them back in oven for another 14 minutes, toss and let cook for an additional 5 mins.  Serves 1 ~ enjoy!

Shared by TFC Owner/Trainer, Melody Chandler ~ College Station Texas Fit Chicks

Quinoa + Spinach Salad Recipe 
with Grape Tomatoes, Feta


This naturally gluten-free salad is dairy-free vegan. If you eat dairy food, a crumble of goat cheese or feta would be fabulous and you can be creative and additional vegetables. Recipe by: http://glutenfreegoddess.blogspot.com/

Ingredients:

Extra virgin olive oil
1 clove garlic, minced
About 1/2 to 2/3 cup cooked quinoa per person
1 generous cup washed organic baby spinach leaves per person
A handful of organic grape tomatoes per person, halved
1 scallion per person, washed, sliced
Sea salt and fresh ground pepper, to taste
Sprinkle of fresh or dried herbs- parsley, thyme, basil, or mint
Tiny sprinkle of nutmeg
Squeeze of fresh lemon juice or rice vinegar

Instructions:

Gently heat a large pan (I used a wok). Pour in some extra virgin olive oil. Add the garlic; stir and warm the oil for a minute. Add the cooked quinoa and heat through. Add the baby spinach leaves, tomatoes and scallions. Season with sea salt and fresh ground pepper. Sprinkle with nutmeg and herbs. Stir to mix. Sprinkle with lemon juice and stir. When the spinach begins to wilt remove from heat (I don't like soggy spinach so I cook this very quickly).

*You can also make this a cold salad as well. Cook quinoa add chopped spinach and vegetables then chill in the refrigerator

Shared by TFC Personal Trainer, Elizabeth Beshear ~ Allen Texas Fit Chicks


THREE CHILE-DUSTED-SHRIMP W/ QUICK CORN RELISH


3 1/2 teaspoons sugar, divided 
2 teaspoons chili powder
1 teaspoon ancho chile powder
1/4 teaspoon chipotle chile powder
1/2 teaspoon salt, divided
1 1/2 pounds peeled and deveined large shrimp 
5 teaspoons olive oil, divided
1/2 cup chopped onion 
1/2 cup chopped red bell pepper 
2 teaspoons bottled minced garlic
2 teaspoons bottled minced ginger
1 (10-ounce) package frozen whole-kernel corn
1 1/2 tablespoons cider vinegar
1/2 cup chopped green onions 


Preparation
Combine 2 teaspoons sugar, chili powder, chile powders, and 1/4 teaspoon salt in a shallow dish. Add shrimp to spice mixture; toss well to coat.
Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add 1/2 cup onion, bell pepper, garlic, and ginger to pan; sauté 3 minutes. Add remaining 1 1/2 teaspoons sugar and corn to pan; cook 3 minutes, stirring occasionally. Stir in vinegar; cook 30 seconds. Transfer corn mixture to a bowl; stir in remaining 1/4 teaspoon salt and 1/2 cup green onions.
Wipe pan with a paper towel. Heat remaining 2 teaspoons oil in pan over medium-high heat. Add shrimp to pan; sauté 3 minutes or until done, turning once. Serve with corn mixture.

Shared by TFC Personal Trainer Tia Laskey ~ Plano Evening Texas Fit Chicks

We hope you enjoy these recipes from the training team at Texas Fit Chicks Boot Camp!
To learn more about our program, feel free to visit us on the web: www.texasfitchicks.com


Protein Pancakes


Ingredients (Serves 1)
1/4 cup oats {regular or quick}
1 egg or 1/4 cup egg substitute
1/4 cup low-fat cottage cheese
1/8 tsp baking powder
1 tsp honey, optional

For extra protein LeighAnne and Meridith add 1/2 scoop vanilla whey protein and 1/4 cup vanilla unsweetened almond milk (if mixture is too thick after whey is added)
Instructions
Add all of the ingredients to a food processor or blender. Blend until completely combined and smooth. Let sit for at least 5 minutes.
Heat a large non-stick skillet or griddle over medium heat.
Add pancake batter to pan {it makes about two regular sized pancakes}. Cook for about 3-4 minutes or until tiny bubbles form on the top of the pancake.
Flip and cook another 2-4 minutes until done.
Serve with a little real maple syrup and/or a small pat of butter.
Enjoy!

Shared by TFC Trainers LeighAnne Maloy & Meridith Bowling ~ Mckinney Texas Fit Chicks 


BBQ Pulled Pork Sandwich using Chicken Breast


Chicken
1 pound of boneless, skinless chicken breast tenders
Spice Rub
1.5 tablespoons paprika
1/8 teaspoon smoked paprika
1/2 tablespoon garlic powder
1/2 tablespoon dark brown sugar
1/2 tablespoon dry mustard
1 1/2 teaspoons salt

• Mix all of the spices together in a small bowl & reserve in a spice shaker

BBQ Sauce (adapted from foodnetwork.com)
1 cup ketchup
1/2 cup water
1/4 cup apple cider vinegar
2 1/2 tablespoons light brown sugar
2 1/2 tablespoons sugar
1/4 tablespoon fresh ground black pepper
1/4 tablespoon onion powder
1/4 tablespoon ground mustard
1/2 tablespoon fresh lemon juice
1/2 tablespoon Worcestershire sauce
• In a small saucepan, combine all ingredients.
• Bring mixture to a boil, reduce heat to simmer.
• Cook uncovered, stirring frequently, for 1 hour 15 minutes.

Directions
• Using 1 tablespoon of the spice mixture, rub onto the chicken breast, coating each piece evenly. Then place in a ziplock bag & refrigerate for about 30 minutes to an hour
• Preheat oven to 350 degrees
• Lay chicken onto a large, baking sheet lined with parchment paper
• Season with an additional tablespoon of the spice rub mixture
• Bake for 20-30 minutes (Oven times vary, and chicken breast is notorious for having the potential to be kind of dry, so you don’t want to overcook it. After 20 mins., keep an eye out. Mine was fully cooked & juicy after 24 minutes.)
• Remove chicken from oven.
• When cool enough to handle, chop coarsely to your liking. I pulsed the chicken in the food processor for a better “pulled” consistency.
• Add the chicken to a bowl, (season with additional salt & pepper to taste, if necessary)
• Fold in a bit of the BBQ sauce to your liking
• Spoon pulled BBQ chicken onto a soft, toasted bun

Shared by TFC Trainer Titia Sivils ~ Plano Texas Fit Chicks Boot Camp


Maple-Mustard Glazed Chicken



Ingredients

2 teaspoons olive oil
4 (6-ounce) skinless, boneless chicken breast  halves
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
1/4 cup fat-free, lower-sodium chicken broth
1/4 cup maple syrup2 teaspoons chopped fresh thyme
2 medium garlic cloves, thinly sliced
1 tablespoon cider vinegar
1 tablespoon stone-ground mustard

Preparation
1.  Preheat oven to 400°.
2.  Heat a large ovenproof skillet over medium-high heat. Add oil; swirl to coat. Sprinkle chicken with pepper and salt. Add chicken to pan; sauté 2 minutes on each side or until browned. Remove chicken from pan. Add broth, syrup, thyme, and garlic to pan; bring to a boil, scraping pan to loosen browned bits. Cook 2 minutes, stirring frequently. Add vinegar and mustard; cook for 1 minute, stirring constantly. Return chicken to pan, and spoon mustard mixture over chicken. Bake at 400° for 10 minutes or until the chicken is done. Remove chicken from pan; let stand 5 minutes. Place pan over medium heat; cook mustard mixture 2 minutes or until liquid is syrupy, stirring frequently. Serve with chicken.

Shared by TFC Trainer, Debbie McVittie ~ East Allen Texas Fit Chicks


Garlic Shrimp with White Beans and Tomatoes


1 pound medium peeled and deveined shrimp
4 tablespoons olive oil, divided
1 teaspoon pimenton (smoked paprika)
3 garlic cloves, minced and divided
1/2 teaspoon hot red pepper flakes
1 bay leaf, broken into pieces
1 14.5-ounce can petite-diced tomatoes, drained
1 tablespoon tomato paste
2 15-ounce cans white beans, drained
1 cup chicken broth
2 tablespoons chopped fresh parsley

Heat a large skillet over medium-high. Toss shrimp with 1 tablespoon oil and pimenton. Add shrimp to skillet; sauté 1 to 2 minutes; add half the garlic the last few seconds of cooking. Spoon shrimp into a bowl and set aside. Return skillet to heat; add 2 tablespoons oil, pepper flakes, bay leaf, and remaining garlic. Cook till garlic is golden, a few seconds. Add tomatoes; cook till most of the liquid evaporates, 2 minutes. Add tomato paste; cook till tomato mixture darkens. Add beans and broth; simmer till it's a thick stew, 5 minutes. Stir in shrimp and parsley; cook till heated through. Drizzle with remaining oil. Serves 4.

Calories per serving: 436
Carbs: 37 G
Fiber: 9 G
Protein: 35 G
Fat: 17 G


Shared by ~ TFC Trainer Michelle Hubbard Frisco Texas Fit Chicks Boot Camp


Have you seen our GROUPON DEAL? Here are the Texas Fit Chick locations that are participating in the deal. Don't miss it! Just $49 for a month of training!

Addison Morning 5-6am MWF - Desiree@texasfitchicks.com

West Allen Morning 5-6am or 6-7am MWF – Elizabeth@texasfitchicks.com

East Allen Morning 5-6am MWF – Debbie@texasfitchicks.com

Anna 5-6am or 6-7am Tu,Th,Fri  - Trina@texasfitchicks.com

Anna Evening 7-8pm M,Tu,Th - Trina@texasfitchicks.com

Carrollton Morning 5-6am MWF – Wendy@texasfitchicks.com

Celina Morning 5:15-6:15am or 9-10am M,Tu,Th – Nicole@texasfitchicks.com

Celina Evening 6-7pm Tu/Th 8am Sat – Nicole@texasfitchicks.com

College Station Morning 6-7am MWF – Melody@texasfitchicks.com

Dallas Morning 5-6am or 6-7am MWF – Ginger@texasfitchicks.com

Frisco Morning 5:30-6:30am or 9am MWF - Michelle@texasfitchicks.com

NW Frisco Morning 5-6am or 6-7am MWF - Aimee@texasfitchicks.com


Houston (Braes Heights) Morning 5-6am MWF – Karen@texasfitchicks.com

Keller Morning 5-6am MWF  - Vivian@texasfitchicks.com

Lancaster Morning 5:30-6:30am MWF - Joye@texasfitchicks.com

Lancaster Evening 6-7pm Tu/Th 8am Sat - Joye@texasfitchicks.com

McKinney Morning 5-6am/6am-7am/9:30am MWF - Leighanne@texasfitchicks.com

McKinney Evening 7-8pm or 8-9pm M,Tu,Th - Meridith@texasfitchicks.com

Mesquite Morning 5-6am or 6-7am MWF - Lindsey@texasfitchicks.com

Plano Morning 5-6am MWF - Titia@texasfitchicks.com 

Plano Evening 7-8pm or 8-9pm M,Tu,Th - Tia@texasfitchicks.com

East Plano Morning 5-6am MWF - Danyelle@texasfitchicks.com

East Plano Morning 8:30-9:30am  MWF - Kristina@texasfitchicks.com

East Plano Evening 7-8pm M,Tu,Th - Kristina@texasfitchicks.com

Princeton Morning 9-10am MWF - Penny@texasfitchicks.com

Prosper Morning 5am-6am or 6-7am MWF - Jeannie@texasfitchicks.com

Prosper Mid-Morning 8:30-9:30am M,Tu,Th - Shonnery@texasfitchicks.com

Richardson Morning 5:30-6:30am or 9:30-10:30am MWF  - Keali@texasfitchicks.com

Rockwall Morning 5-6am MWF - Sharon@texasfitchicks.com

Rockwall Mid-Morning 9:30-10:30 MWF - Sandy@texasfitchicks.com

Spring Tx Morning 6-7am M,Tu,Th - Meghan@texasfitchicks.com

The Colony Morning 5-6am MWF - Tabitha@texasfitchicks.com

Van Alstyne Morning 5-6am MWF - Paula@texasfitchicks.com

Wylie Morning 5-6am or 6-7am MWF - Sandy@texasfitchicks.com