Thursday, November 28, 2013

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 and enter promo code TurkeyDay. Quantities limited - sale ends at midnight Friday November 29

workout bling for chicks

Thursday, November 21, 2013

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!

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Monday, November 18, 2013

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! 

Keep your Holidays Healthy with Texas Fit Chicks

Keep your holiday healthy with these recipes!

Pumpkin Fluff:

Mix canned pumpkin with Zero fat Cool Whip and a large fat free vanilla instant pudding (adjust amounts to taste) Makes Pumpkin Fluff, low cal and yummy!

Crust-less Pumpkin Pie:

15 oz can pumpkin
¾ cup Splenda®
½ cup Egg Beaters®
1½ cup nonfat milk
½ tsp salt
1 tbsp flour
2 tsp pumpkin pie spice
Beat all ingredients together. Spray pie plate with cooking spray. Pour batter into pie plate and bake for 15 minutes at 400°. Reduce heat to 350° and bake for an additional 45 minutes or until knife inserted in center comes out clean.
Top with a dollop of fat-free whipped cream (not included in nutritional information).
Nutrition FactsServing Size: 1/4 of 9" pie Servings: 4 Squares: ■ Calories: 64 Total Fat: 0g Cholesterol: 2mg Sodium: 893mg Carbohydrates: 17g Fiber: 1g Sugars: 1g Protein: 4g
"Serving size: ONE QUARTER OF THE PIE! WHOO HOO! Go ahead ... have seconds!

Pumpkin Parfaits:

1 box fat-free, sugar-free vanilla pudding mix
1¾ cup nonfat milk
15 oz canned pumpkin
1 tsp pumpkin pie spice
½ cup Splenda®
2 cups fat-free whipped topping
Mix first five ingredients together in a bowl for two minutes. Hold a long tapered glass at a slight angle. Spoon ½ cup of pumpkin pudding mixture into the bottom. Top with with 1½ tbsp fat free whipped topping . Repeat layers. Chill until ready to serve. The hardest part of this recipe is not getting the pudding on the side of the glass. Spoon slowly and carefully.

Dirty Potatoes:
6 cups diced potatoes with skin
4 tbsp fat-free cream cheese
4 tbsp fat-free half & half
1 tbsp fat-free spray butter
2 tsp crushed garlic
2 tsp garlic salt

Wash potatoes and cut into large cubes, but don't peel. Place in a large pot, cover with water and boil until tender. Drain. Beat with an electric mixer on low, or mash remaining ingredients together.
Nutrition FactsServing Size: ½ Cup Servings: 12 Squares: ■ Calories: 71 Total Fat: 0g Cholesterol: 2mg Sodium: 69mg Carbohydrates: 14g Fiber: 2g Sugars: 1g Protein: 3g

No Guilt Gravy:

2 cans 98% fat-free cream of chicken soup
6 oz fat-free chicken broth
¼ tsp Gravy Master® seasoning
½ tsp garlic powder
1 tsp poultry seasoning
½ tsp pepper
¼ cup nonfat milk
1 tbsp cornstarch
In a medium saucepan, mix cream of chicken soup, chicken broth, Gravy Master®, garlic powder, poultry seasoning and pepper. Heat and simmer for 7 minutes. In a small bowl mix together nonfat milk and cornstarch. Bring gravy mixture to a boil and gradually stir in the milk mixture. Continue to cook, stirring constantly for 1 minute or until thickened. Be careful not to let the bottom scorch.

Nutrition FactsServing Size: 1/3 Cup Servings: 12 Squares: ■ Calories: 37 Total Fat: 1g Cholesterol: 4mg Sodium: 393mg Carbohydrates: 6g Fiber: 0g Sugars: 0g Protein: 1g

Happy Thanksgiving!!!

Thursday, November 14, 2013

Wylie Texas Fit Chick Results

Congratulations to our FIT CHICK Tabi! Incredibly dedicated to her success and the hard work has paid off! Way to go!! 

"One year ago, I walked into what was then a dance studio behind the Wylie Post Office, with my 3 lb dumbbells, my old yoga mat (that I still use, because it's awesome), my Scooby-Doo washcloth, a bottle of water, and carrying my paperwork to get started with Texas Fit Chicks.

Sandy, my trainer, was just awesome from the get-go. Completely enthusiastic, with just a touch of sarcasm that appeals to the likes of me at 5:00 in the morning. She took my paperwork , and gave me a sheet to do my measurements when I got home, which I promptly forgot about, finally remembered to do it a week later, and have since lost it.

I set up at the back of the class, and proceeded to get my booty handed to me on a silver platter.

I did everything modified that first class. After the first week, I realized I could push myself to do more. Then more. Then more. Sandy was so wonderful, calling to check in with me, going over meal plan options, encouraging me every step of the way, until one day I realized something. I LIKE WORKING OUT.

I've never been an athletic person. I played one season of softball in 6th grade, and wasn't invited back due to excessive searching for four-leaf clovers in the outfield. As an adult, I tried doing the Couch 2 5K program, and got to the 2nd week and said, "NOPE." I assumed working out just wasn't for me. Boy, was I wrong!

One year later, I have lost almost 50 lbs (a little over halfway to my final goal), am healthier than I've ever been in my life, and I HAVE GUNS. Yes, I am proud of my lady-muscles! More incredibly to me, I'm now the person people go to when they don't know what things like "burpees" or "skull-crushers" are. I've actually been told that I'm an inspiration to people. ME!! The girl who has yet to find that dang four-leaf clover!!

Anyway, I can't say enough good things about Texas Fit Chicks. It has completely changed my life. If you've ever thought exercise just isn't for you, come to a class with me. Yes, it's hard. Yes, it's unreasonably early. Yes, it will push you to your limits. But most importantly, YES, IT IS WORTH IT.

To find out more about Wylie Texas Fit Chicks Click HERE

Texas Fit Chicks serves women in Dallas, Houston, College Station, San Antonio, Austin, Temple and San Angelo. Our womens only boot camp makes having a personal trainer guide you to your goals affordable and FUN! Schedule your free class by emailing with where you are located to find a camp near you.

Tuesday, November 12, 2013

New Camp: Plano Steinham Park Texas Fit Chicks!


  Plano Steinham Park Texas Fit Chicks
4501 Quincy Ln 
Plano, TX 75024

Camp Hours
Free Preview week is Dec 2nd - 6th
Camp times are MWF at 8:15am

What to Bring
Exercise mat
Dumbbells (5 – 8 lbs)
Stability Ball (on Fridays)
Water & Sweat Towel
Your determination and positive attitude

“Be what you want to be, because you only have one life”. At 36 years old, my life has been a blessing with opportunities; personal trainer, corporate woman, military veteran, and most recently a breast cancer survivor. There is no obstacle that you can’t go around, over and through…I am here, every step of the way for you. It only takes one step to get started….
Monica K. Gupta
Certified Personal Trainer
Boot Camp Instructor
Texas Fit Chicks Boot Camps
Join Plano Steinham Park TFC on
and check out Texas Fit Chicks on the web