ABS are made in the Kitchen.

One of the best lines I have read lately is: You can't out-train a bad diet! This is so true. Nutrition is so critical when trying to lose weight. It's so common for people to workout and then think that since they worked out, they can eat that burger :) The only thing is...a hard workout for a solid hour might burn 400-500 calories (if you're working pretty darn hard)....but the burger, fries and soda is well over 2,000 for just one meal. You see how that math just doesn't work when trying to lose unwanted pounds.

Choosing the right combination of foods will help keep your blood sugar in check and your cravings to a minimum. With each small meal, include some protein which will keep you feeling full. Healthy snack ideas include:

• Handful of raw, unsalted almonds with an apple
• Celery stalks with unsalted almond butter (1T)
• 1 Part-skim cheese stick
• Hard boiled Egg (or just the egg whites)
• 2 cups of 94% fat free popcorn with handful of peanuts
• Lettuce wrap with Bibb lettuce and deli turkey
• 1 cup lowfat yogurt
• 1 cup lowfat cottage cheese

Those are just a few snack ideas - I have a recipe that many of my clients (and their husbands) love, it's called "Twisted Tuna". It's a fantastic healthy spread that you can use on bread for a sandwhich, a whole wheat wrap, or with stalks of celery. I like to make a big batch of it on Sundays - and it lasts all week.
Here's what you need and how it's done:

8 cans of chunk light tuna packed in water - drained
1 cucumber seeded and chopped (use more if you love cucumber)
1/2 red onion (more or less depending on how much you like onion)
1 8oz container of weight watchers whipped cream cheese

Combine all tuna together (make sure you drain it)....then combine it w/ entire tub of whipped cream cheese. Stir in the cucumber and chopped onion and that's it! You're done! Super easy and oooooh soooo yummy :) VERY high in protein and low in calories. One serving is actually considered 1 can of tuna....so you can divide this up into 8 servings.

Eggs
At the start of each week, I also boil 2 cartons of eggs (18 ct)....then pop them back into the crate and refrigerate. Hard boiled egg whites have about 20 calories in each...and you can eat up to 6 egg whites....and only have 120 calories! Tons of protein in these...and excellent for those afternoon hours when I get hungry before dinner. Just have one egg and I'm happy. My kids love them as a quick snack. If I'm having oatmeal for breakfast, I will eat a couple of egg whites w/ it to add the protein.

Water Water should be your new best friend if trying to lose weight. It's amazing how many times people confuse hunger for thirst. 4:00 for me is the time of day when I need to drink a big glass of water. If I don't - I find myself scrounging through the pantry for junk...even though I just ate 2 hrs ago, and really shouldn't be hungry. I find when I drink a big glass of water, I am typically not that hungry....just needed to hydrate. Obviously, there are times when my body for whatever reason really does need to eat...but most of the time I just need more water. I shoot for 3 liters a day of water. Especially if you are working out - and breaking a sweat - 90 oz is a good goal. The recommended 64 oz is just not enough if you're working out.

Food journaling is a fantastic way to track your calories and eating habits.
It's good from several different standpoints...

1) You re-think eating junk when you know you have to write it down
2) You are able to see what times you're hungry in a typical day
3) You can track what snacks/mini meals kept you full and satisfied until the next time to eat
4) You can make sure you are eating enough - and not dropping below the 1200 calorie mark
5) You can journal how you feel physically after eating.

It's amazing when you really start eating properly, how when you eat the junk, your body doesn't feel right. Your energy level isn't what it could be, and fatigue is constant. Set a goal for yourself, to change one bad habit a week...until you are where you want to be physically. For example - if lattes are your thing - try replacing that with hot tea....or not getting one every single day. Let that be your "cheat" for the weekend. If you do things right 90% of the time, you will be ok. I am all about moderation, and you may very well see me sometime getting Milk Duds at the movies....because you have to have your cheat times. Just not every day.

Addison Virtruvian Park TFC nominated for Favorite Workout Group for the Readers Choice Awards!

We are so excited to announce that the Addison Virtruvian Park Texas Fit Chicks location has been nominated in the category of Favorite Workout Group for the Readers Choice Awards in Addison Magazine - The Magazine of the North Dallas Corridor! 

Voting opened up on  Wednesday, May 14.  So please head over to their website and cast your vote today. Congratulations again to Addison Virtruvian Park TFC!

CLICKE HERE TO VOTE: website 

Addison Virtruvian Park TFC 

Desiree Townsend AFAA-CPT

Texas Fit Chicks

214-995-4784

Desiree@texasfitchicks.com

3 Yummy Summer Salads

Black Bean Salad

• Serves 4
• 1 cup whole-kernel corn
• 2 cans (16 ounces each) black beans, rinsed and drained
• 1/4 cup chopped fresh parsley
• 2 tablespoons minced red onions
• 1/4 cup balsamic vinegar
• 2 tablespoons olive oil
• 1 teaspoon lemon juice
• 1 teaspoon minced garlic
• 1 teaspoon honey or brown sugar
• salt
• ground black pepper
• lettuce leaves

DIRECTIONS

1. In a large bowl, combine the corn, beans, parsley, onions, vinegar, oil, lemon juice, garlic, and honey or brown sugar. Let the salad marinate for 30 minutes at room temperature. Add salt and pepper to taste.
2. Arrange the lettuce leaves on 4 salad plates; spoon the salad over the lettuce.

Salmon Salad with Walnuts

• 8 cups mixed baby greens, baby lettuces, or mixed Mediterranean greens
• 1/4 cup chopped walnuts
• 1 tablespoon olive oil
• 1 teaspoon walnut oil
• 2 teaspoons balsamic vinegar
• 1/4 teaspoon sea salt
• 3/4 pound salmon fillet
• Ken's Lite Accents Honey Mustard salad spray

DIRECTIONS

1. WASH and spin the greens until very dry.
2. HEAT a large skillet over medium heat. Add the walnuts and toast for 1 minute. Remove the walnuts from the skillet and set aside.
3. HEAT 1/2 tablespoon of the olive oil in the skillet over medium heat. Add half of the greens and cook gently for up to 1 minute. Place the greens in a medium salad bowl. Repeat with the remaining olive oil and greens. Toss the warmed greens with the walnut oil, balsamic vinegar, and salt.
4. PLACE an oven rack approximately 8" from the broiler element. Preheat the broiler on high. Place the salmon skin side down in an ovenproof dish. Coat the fish's surface with 8 sprays salad spray. Broil until the fish is just cooked, 8 to 10 minutes, depending on thickness.
5. CUT the fish into 4 servings and place on top of the greens.

Southwest Chicken Salad

• Dressing
• 1/4 cup light ranch dressing 
• 1/4 cup mild green salsa
• 2 tablespoons chopped fresh cilantro
• Salad
• 1 tablespoon chili powder
• 1/4 teaspoon ground cumin
• 1/4 teaspoon garlic powder
• 1/4 teaspoon onion powder
• 1/4 teaspoon salt
• 1/8 teaspoon ground black pepper
• 1 pound thin chicken breast slices or chicken tenders
• 1 lime, quartered
• 6 cups shredded romaine lettuce
• 1 can (15 ounces) black beans, rinsed and drained
• 1/2 cup corn kernels
• 1 medium tomato, chopped
• 1/4 cup thinly sliced red onion

DIRECTIONS

1. To make the dressing: In a small bowl, mix the ranch dressing, salsa, and cilantro until blended. Cover and refrigerate.
2. To make the salad: Coat a barbecue grill or ridged grill pan with olive oil spray, and heat to medium-hot. In a cup, mix the chili powder, cumin, garlic powder, onion powder, salt, and pepper. Rub evenly on both sides of the chicken.
3. Grill the chicken, turning once, for 3 to 4 minutes, or until it is no longer pink and the juices run clear. Transfer to a plate. Squeeze the lime over the cooked chicken.
4. In a large bowl, toss the romaine with half the dressing. Divide among 4 plates.
5. Sprinkle the beans, corn, tomato, and red onion equally over each serving and top with the grilled chicken. Serve the remaining dressing on the side.

recipes from Prevention magazine

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#PutOnPurple in honor of Lupus Awareness

Updated: Today's The Day and we're raising awareness in A BIG WAY!!!!
When Texas Fit Chicks comes out in support of an important issue and decides to raise awareness...our chicks do it in a BIG way! Thanks to all of you for banding together to #PutOnPurple in honor of Lupus Awareness. It's already been a huge success and the day isn't even over. We'll add more pics to this post as they keep coming in! Scroll down to see all of the amazing support from Texas Fit Chicks! You rock ladies!!! 

May 12, 2014


Hi Texas Fit Chicks! We're asking all Friday camp chicks to please wear purple on Friday! ‪#‎PutOnPurple‬ in honor of Lupus Awareness!! Its National #PutOnPurple Day!

The Lonestar Chapter, which one of our amazing trainers is a part of, is trying to get media attention in the DFW area! We'd love for our chicks to help and support their efforts by simply wearing purple on Friday. Ball day + wear purple THIS FRIDAY at Texas Fit Chicks!!

National #PutOnPurple day is Friday May 16th for the Lupus Foundation of America. The Lonestar Chapter has been trying to reach out to various businesses (the Omni & Reunion Tower) and news stations/media outlets to ask their workers to wear purple on this day to help them raise awareness but so far, they've had no luck. There are over 25,000 documented cases of Lupus in the State of Texas alone!!! This Friday, show your support, wear purple to camp, and share pictures with us online and include the following hashtags to raise awareness!

‪#‎PutOnPurpleDallas‬‪#‎NewsAnchorsWearPurple‬
‪#‎PurpleNews‬ ‪#‎LupusAwareness‬ #LupusLoneStar

Read more information about Lupus Awareness Month & The Lonestar Chapter here

Post by Texas Fit Chicks Boot Camp.

75 Weight Loss Tips!

Here are 75 weight loss tips from Texas Fit Chicks! 

 I can only handle 1 change now. What should it be??

• Eating out? Halve it, and bag the rest. A typical restaurant entree has 1,000 to 2,000 calories, not even counting the bread, appetizer, beverage, and dessert.
• When dining out, make it automatic: Order one dessert to share.
• Use a salad plate instead of a dinner plate
• See what you eat. Plate your food instead of eating out of the jar or bag.
• Eat the low-cal items on your plate first, then graduate. Start with salads, veggies, and broth soups, and eat meats and starches last. By the time you get to them, you’ll be full enough to be content with smaller portions of the high-calorie choices
• Instead of whole milk, switch to 1 percent. If you drink one 8-oz glass a day, you’ll lose 5 lb in a year
• Overeating is not the result of exercise. Vigorous exercise won’t stimulate you to overeat. It’s just the opposite. Exercise at any level helps curb your appetite immediately following the workout.
• When you’re exercising, you shouldn’t wait for thirst to strike before you take a drink. By the time you feel thirsty, you’re already dehydrated. Drink 8 ounces an hour before and another 4 to 8 ounces every 15 to 20 minutes during your workout. Finish with at least 16 ounces after you’re done exercising
• Drinking too few can hamper your weight loss efforts. That’s because dehydration can slow your metabolism by 3 percent, or about 45 fewer calories burned a day, which in a year could mean weighing 5 pounds more. The key to water isn’t how much you drink, it’s how frequently you drink it. Small amounts sipped often work better than 8 ounces gulped down at once.
• Skipping breakfast will leave you tired and craving naughty foods by midmorning. To fill up healthfully and tastefully, try this sweet, fruity breakfast full of antioxidants. In a blender, process 1 c nonfat plain or vanilla yogurt, 1 1/3 c frozen strawberries (no added sugar), 1 peeled kiwi, and 1 peeled banana. Pulse until mixture is milkshake consistency. Makes one 2-cup serving; 348 calories and 1.5 fat grams.
• If you’re famished by 4 p.m. and have no alternative but an office vending machine, reach for the nuts—. The same goes if your only choices are what’s available in the hotel minibar.
• Next time you’re feeling wiped out in late afternoon, forgo that cup of coffee and reach for a cup of yogurt instead. The combination of protein, carbohydrate, and fat in an 8-ounce serving of low-fat yogurt will give you a sense of fullness and well-being that coffee can’t match, as well as some vital nutrients. If you haven’t eaten in 3 to 4 hours, your blood glucose levels are probably dropping, so eating a small amount of nutrient-rich food will give your brain and your body a boost.
• Making just a few changes to your pantry shelves can get you a lot closer to your weight loss goals. Here’s what to do: If you use corn and peanut oil, replace it with olive oil. Same goes for breads—go for whole wheat. Trade in those fatty cold cuts like salami and bologna and replace them canned tuna, sliced turkey breast, and lean roast beef. Change from drinking whole milk to fat-free milk or low-fat soy milk. This is hard for a lot of people so try transitioning down to 2 percent and then 1 percent before you go fat-free.

How do I avoid late-night eating??

• Eat breakfast, lunch, and dinner. The large majority of people who struggle with night eating are those who skip meals or don’t eat balanced meals during the day. This is a major setup for overeating at night
• Eat your evening meal in the kitchen or dining room, sitting down at the table.
• Drink cold unsweetened raspberry tea. It tastes great and keeps your mouth busy.
• Change your nighttime schedule. It will take effort, but it will pay off. You need something that will occupy your mind and hands.
• If you’re eating at night due to emotions, you need to focus on getting in touch with what’s going on and taking care of yourself in a way that really works. Find a nonfood method of coping with your stress.
• Put a sign on the kitchen and refrigerator doors: “Closed after Dinner.”
• Brush your teeth right after dinner to remind you: No more food.
• Eat without engaging in any other simultaneous activity. No reading, watching TV, or sitting at the computer.

How can I control my raging sweet tooth??

• Once in a while, have a lean, mean salad for lunch or dinner, and save the meal’s calories for a full dessert
• Are you the kind of person who does better if you make up your mind to do without sweets and just not have them around? Or are you going to do better if you have a limited amount of sweets every day? One RD reported that most of her clients pick the latter and find they can avoid bingeing after a few days.
• If your family thinks they need a very sweet treat every night, try to strike a balance between offering healthy choices but allowing them some “free will.” Compromise with low-fat ice cream and fruit, or sometimes just fruit with a dollop of whipped cream.
• Try 2 weeks without sweets. It’s amazing how your cravings vanish.
• Eat more fruit. A person who gets enough fruit in his diet doesn’t have a raging sweet tooth.
• Eat your sweets, just eat them smart! Carve out about 150 calories per day for your favorite sweet. That amounts to about an ounce of chocolate, half a modest slice of cake, or 1/2 cup of regular ice cream.
• Try these smart little sweets: sugar-free hot cocoa, frozen red grapes, fudgsicles, sugar-free gum, Nutri-Grain chocolate fudge twists, Tootsie Rolls, and hard candy.
• Give it away! After company leaves, give away leftover food to neighbors, doormen, or delivery people, or take it to work the next day (and don't set it on your desk :)
• Walk around the mall three times before you start shopping.
• Make exercise a nonnegotiable priority.
• Remember, EAT before you meet. Have this small meal before you go to any parties: a hardboiled Egg, Apple, and a Thirst quencher (water, seltzer, diet soda, tea).
• As obvious as it sounds, don’t stand near the food at parties. Make the effort, and you’ll find you eat less.
• At a buffet? Eating a little of everything guarantees high calories. Decide on three or four things, only one of which is high in calories. Save that for last so there’s less chance of overeating.
• Scramble eggs in a nonstick skillet. Pop some asparagus in the microwave, and add whole wheat toast. If your cholesterol levels are normal, you can have seven eggs a week!
• A bag of frozen vegetables heated in the microwave, topped with 2 tablespoons of Parmesan cheese and 2 tablespoons of chopped nuts.

Great ideas for a low-cal dinner when you don't want to cook

• A smoothie made with fat-free milk, frozen fruit, and wheat germ.
• The smallest fast-food burger (with mustard and ketchup, not mayo) and a no-cal beverage. Then at home, have an apple or baby carrots.
• A peanut butter sandwich on whole wheat bread with a glass of 1 percent milk and an apple.
• Skipping meals. Many healthy eaters “diet by day and binge by night.”
• Don’t “graze” yourself fat. You can easily munch 600 calories of pretzels or cereal without realizing it
• Eating pasta like crazy. A serving of pasta is 1 cup, but some people routinely eat 4 cups.43. Eating supersize bagels of 400 to 500 calories for snacks
• Ignoring “Serving Size” on the Nutrition Facts panel.
• Snacking on bowls of nuts. Nuts are healthy but dense with calories. Put those bowls away, and use nuts as a garnish instead of a snack.
• Thinking all energy bars and fruit smoothies are low-cal.

How to Cut Calories:

• Juice has as many calories, ounce for ounce, as soda. Set a limit of one 8-oz glass of fruit juice a day.
• Get calories from foods you chew, not beverages. Have fresh fruit instead of fruit juice
• Keep a food journal. It really works wonders
• Follow the Chinese saying: “Eat until you are eight-tenths full.”
• Use mustard instead of mayo.
• Eat more soup. The noncreamy ones are filling but low-calorie
• Cut back on or cut out caloric drinks such as soda, sweet tea, lemonade, etc. People have lost weight by making just this one change. If you have a 20-oz bottle of Coca-Cola every day, switch to Diet Coke. You should lose 25 lb in a year.
• Take your lunch to work.
• Sit when you eat.
• Dilute juice with water.
• Have mostly veggies for lunch.
• Eat at home
• Limit alcohol to weekends.

How to Eat more Veggies:

• Incorporate fruit and veggie shakes into your day
• Have a V8 or tomato juice instead o a Diet Coke at 3 pm.
• Doctor your veggies to make them delicious: Dribble maple syrup over carrots, and sprinkle chopped nuts on green beans.
• Mix three different cans of beans and some diet Italian dressing. Eat this three-bean salad all week.
• Don’t forget that vegetable soup counts as a vegetable.
• Rediscover the sweet potato.
• Use prebagged baby spinach everywhere: as “lettuce” in sandwiches, heated in soups, wilted in hot pasta, and added to salads.
• Spend the extra few dollars to buy vegetables that are already washed and cut up.
• Really hate veggies? Relax. If you love fruits, eat plenty of them; they are just as healthy (especially colorful ones such as oranges, mangoes, and melons).
• Keep seven bags of your favorite frozen vegetables on hand. Mix any combination, microwave, and top with your favorite low-fat dressing. Enjoy 3 to 4 cups a day. Makes a great quick dinner.

Mantra to stay on track:

• “The best portion of high-calorie foods is the smallest one. The best portion of vegetables is the largest one. Period.
• “I’ll ride the wave. My cravings will disappear after 10 minutes if I turn my attention elsewhere.”
• “I want to be around to see my grandchildren, so I can forgo a cookie now.”
• “I am a work in progress.”
• “It’s more stressful to continue being fat than to stop overeating.”
• You can't ever "Out-Train" a bad diet

What is Texas Fit Chicks? 
We create a fun environment for women to lose weight and get FIT! With over 125 camp times and locations across the state of Texas, we are the leader in womens' fitness. Our trainers are all (female) nationally certified and have a true passion for helping other women GET fit or STAY fit! Designed to be modified for all ages and levels of fitness, Texas Fit Chicks Boot Camp will change the way you look at fitness and yourself! We think every woman should have access to a trainer, at an affordable price. We believe that there is no need to yell, scream or intimidate women into working out and pushing themselves. Our trainers encourage you to push to the next level in a safe and effective way. You won't ever get bored or do the same workout twice! We have many clients that have been with us since we started, in 2009.

Our program is designed to dramatically change the way you look and feel in as little as 4 weeks. Our workouts and female fitness experts can help you reach your goals, in a healthy, sustainable way. Texas Fit Chicks includes a full body composition from your trainer before and after your session, and a free meal plan from a nutritionist to maximize your boot camp results. This plan includes family friendly recipes and printable grocery lists to make healthy eating simple.

For a full list of our locations, please visit our website www.texasfitchicks.com Are you a certified trainer interested in joining our team? Find out more here: www.fitchicktrainers.com

Welcome New Camp: White Rock Lake Texas Fit Chicks!

 

White Rock Lake Texas Fit Chicks

White Rock Lake camp

950 E. Lawther Dr, Dallas, TX, 75218

Camp Times: Tues, Thurs, & Fri 6:00am

FREE Preview week starts May 27th!!!

What to Bring

Exercise mat

Dumbbells (5 – 8 lbs)

Stability Ball (on Thursdays)

Water & Sweat Towel

 

Somewhere around the middle of my journey to becoming physically fit, I decided to take the knowledge I'd gained through all my research, and the things that have worked for me, and help others!  We all have fitness goals that we'd like to reach. Let's reach them together! Now a Certified Personal Trainer through NASM, I've worked as a Personal Trainer and Boot Camp Instructor at an all-girls gym for over a year now. It's inspiring to be around women of every age and every size... all on the same journey.  We women should stick together.  We know what women need, and what women want. I am so excited and honored to be a Texas Fit Chicks Trainer.  I am here to serve you, and help "chicks" like you reach your fitness goals, becoming stronger, leaner, more energetic, and more ALIVE! There is no time like the present. It's all we have, so why wait?  Be the best woman you can be... now.  Join my camp, and workout at the lake!  Allow me to help unleash your inner goddess.

Sam@texasfitchicks.com

Join White Rock Lake Texas Fit Chicks on

and check out Texas Fit Chicks on the web

What is Texas Fit Chicks? 
We create a fun environment for women to lose weight and get FIT! With over 125 camp times and locations across the state of Texas, we are the leader in womens' fitness. Our trainers are all (female) nationally certified and have a true passion for helping other women GET fit or STAY fit! Designed to be modified for all ages and levels of fitness, Texas Fit Chicks Boot Camp will change the way you look at fitness and yourself! We think every woman should have access to a trainer, at an affordable price. We believe that there is no need to yell, scream or intimidate women into working out and pushing themselves. Our trainers encourage you to push to the next level in a safe and effective way. You won't ever get bored or do the same workout twice! We have many clients that have been with us since we started, in 2009.
Our program is designed to dramatically change the way you look and feel in as little as 4 weeks. Our workouts and female fitness experts can help you reach your goals, in a healthy, sustainable way. Texas Fit Chicks includes a full body composition from your trainer before and after your session, and a free meal plan from a nutritionist to maximize your boot camp results. This plan includes family friendly recipes and printable grocery lists to make healthy eating simple.

For a full list of our locations, please visit our website www.texasfitchicks.com Are you a certified trainer interested in joining our team? Find out more here: www.fitchicktrainers.com

Welcome New Camp: Tomball Texas Fit Chicks!!

 

Tomball Texas Fit Chicks

Tomball United Methodist Church parking lot

1603 Baker Dr.

Tomball, TX

CAMP TIMES:

M-T-TH 7pm-8pm

Starts May19th!

Trainer- Deena Hobbs

FREE Preview week starts May 19th!!!

What to Bring

Exercise mat

Dumbbells (5 – 8 lbs)

Stability Ball (on Thursdays)

Water & Sweat Towel

 

Hi my name is Deena and I have been married for 10 years and have two children, ages 5 and 7!

I was diagnosed with Grave’s Disease in 1995, which is an autoimmune disease of the thyroid gland. 

In 2001, I decided to have my thyroid radiated and that my friend kicked me in the butt with 30 extra pounds.  After my second child in 2008, my thyroid became my worst enemy again. In 2010 I tried my first boot camp and I received amazing results. The trainers were amazing. Their energy, passion, drive, goals, you name it, they had it. I wanted what they had but how would I find the time with children and a job. Guess what?? I found it!! I am finally here with Texas Fit Chicks to bring that intensity, drive, passion and to help you reach your goals. Fitness is an inner passion and once you find it, there is no telling how it will blossom and grow. Extra energy, stamina, will power, and don’t forget about that awesome body you will achieve with all your hard work.  With correct eating habits, those nasty cravings will be a thing of the past. I can’t wait to get started to help you achieve your goals. Texas Fit Chicks #1!! See you soon!

Deena Hobbs, CPT

www.TexasFitChicks.com/Deena

Deena@texasfitchicks.com

Join Tomball Texas Fit Chicks on

and check out Texas Fit Chicks on the web

What is Texas Fit Chicks? 
We create a fun environment for women to lose weight and get FIT! With over 125 camp times and locations across the state of Texas, we are the leader in womens' fitness. Our trainers are all (female) nationally certified and have a true passion for helping other women GET fit or STAY fit! Designed to be modified for all ages and levels of fitness, Texas Fit Chicks Boot Camp will change the way you look at fitness and yourself! We think every woman should have access to a trainer, at an affordable price. We believe that there is no need to yell, scream or intimidate women into working out and pushing themselves. Our trainers encourage you to push to the next level in a safe and effective way. You won't ever get bored or do the same workout twice! We have many clients that have been with us since we started, in 2009.
Our program is designed to dramatically change the way you look and feel in as little as 4 weeks. Our workouts and female fitness experts can help you reach your goals, in a healthy, sustainable way. Texas Fit Chicks includes a full body composition from your trainer before and after your session, and a free meal plan from a nutritionist to maximize your boot camp results. This plan includes family friendly recipes and printable grocery lists to make healthy eating simple.

For a full list of our locations, please visit our website www.texasfitchicks.com Are you a certified trainer interested in joining our team? Find out more here: www.fitchicktrainers.com