Early Morning Workout Tips!

Don’t let your morning routine hamper a great workout opportunity!

I have been asked time and time again how in the world do you get up at 4am to work 

out!  And my answer (after the usual and honest “you really do get used to it”) is preparedness.  If I am getting up that early to work out and then get straight to work I have to have everything ready prior to the alarm clock going off!  I don’t want to get up and have my workout be clouded by the stresses of running late because I couldn’t find a shoe or not having the time to eat a quick breakfast.  So here are some simple steps for those that do the morning workouts.

• Do as much the night before as possible.  

• I lay out my entire “outfit” the night before.  Pants/Shorts, Shirt, Sports Bra, Socks, Sweatshirt (if I need it) and I even have my shoes laid right by where I am getting dressed.  Ready to be slipped on.

• I make my water the night before and leave it chilling in the fridge.

• I also get all things ready for my breakfast.

• EAT BREAKFAST!!!  

• Most of the energy you got from dinner the previous night is used up by morning, and your blood sugar might be low. If you don't eat, you might feel sluggish or lightheaded when you exercise. If you plan to exercise within an hour after breakfast, eat a light breakfast or drink something to raise your blood sugar, such a simple smoothie (recipe below!). Emphasize carbohydrates for maximum energy or protein to keep those muscles happy!

• Leave in plenty of time to get in a good warm up and wake up!

• Let’s not sugar coat any of this…the majority of us who do morning workouts are not necessarily morning people.  MYSELF INCLUDED!  I work out in the morning because it works best with my schedule.  I always try to get to camp about 5-8 minutes before class starts to just walk.  Sometimes I walk alone and “wake” up and other times this is my visit time with my other chicks in class. This little extra time is imperative to a good workout to really get the body ready for the “real” warm up. 

• Lastly remember that this time is YOUR time. Your time to improve your mind, health, and body and should be looked at as important as any other appointment you may have – whether it be your job, doctor’s appointment, anything.  I mean…if we ladies don’t take care of ourselves then who will?!?!

So all your ladies who get up “in the middle of the night” to work out!  You go girls!!!

To all you ladies who work out mid-morning or at night…YOU GO GIRLS!!  Most of these honestly apply to you as well with just a few tweaks!  

Happy FITNESS!!

Jennifer Shumate, CFT

Senior Trainer

Denton North (MWF – 5AM)

JenniferS@TexasFitChicks.com

TexasFitChicks.com/JenniferS

940-453-9691

Recipe!!

Chocolate Peanut Butter Smoothie 

• 1 large banana, peeled, sliced, and frozen (you won’t even taste this!)
• 3 Tablespoons unsweetened cocoa powder
• 6 oz Chobani 0% Greek Yogurt (or 2%, flavored or unflavored)
• 3/4 cup skim milk (or your favorite kind of nondairy or dairy milk – use your favorite milk!)
• 1 Tablespoon honey
• 1 Tablespoon peanut butter (natural peanut butter)
• 1 Cup Kale Leaves (again…won’t taste them!)

Directions:

Put all of the ingredients into the blender, in the order listed, and blend on high until thick and smooth. I would start with only 2 Tablespoons of cocoa powder, blend, and then add 1 more for a stronger chocolate taste. You may need to stop and stir/scrape down the sides of the blender a few times.   (If you prefer a less sweet smoothie, you may leave out the honey. Add more peanut butter for a stronger peanut butter taste. Add more milk to make the smoothie thinner, if desired.)

Healthy School Lunch Ideas From Texas Fit Chicks

So the kids are back in school! Every mom faces the same question day after day: What do I pack my kids for lunch? Well a few of our Texas Fit Chicks trainers are here to help! We've got a Monday - Friday healthy school lunch menu to get you through a full week!  

These lunches are easy to prepare, healthy, and will keep your child smiling! Enjoy and please comment below if you have some additions! 

MONDAY - "Roasted Chicken, cheese stick, almonds, sweet peppers, broccoli, strawberries, water or lowfat unflavored milk and a mint (broccoli can ruin breathe- like no other)."

TUESDAY - "Homemade pizza with a sliced apple and carrots"

WEDNESDAY - "Turkey and chesse roll ups, carrot sticks and a piece of fruit or a low sugar yogurts. Always pack water, never juice box poison."

THURSDAY "Round apple slices with tuna in between for a different kind of tuna sandwich."

FRIDAY "All organic--> chicken nuggets, baby carrots, sliced cucumbers with a little ranch, yogurt and strawberries."

Want More Ideas?!?! 

-Hummus & veggies/pita; cashews, goji berries & cacao

-Protein bar & Apple sauce; carrot & celery sticks (add a nut butter)
-PB&J on wheat

-Turkey roll-ups or pinwheels

-Grilled chicken strips, string cheese or mini Babybel cheese;

-Always add a fruit & veggie!
-PB&J roll ups on brown rice tortillas

-Turkey/chz/lettuce roll ups on brown rice tortillas

-Grass Fed Hamburger patty, wrapped in lettuce w/a slice of cheese (cut it like a pizza)-Quesadillas

-Bbq chicken

-Mini pizzas 

-Hard boiled eggs

-Deli meat and crackers

-Thermos with soup or chili. I let them pick a fresh veggie and fruit each week. 

-A square of dark chocolate or a homemade treat for dessert 

-Mini salad pita, pretzels, carrot sticks, mandarin oranges
-Side of energy balls, grapes, bell pepper slices-BLT on a soft roll, fruit leather, cheese stick, sugar snap peas-Ham & Cheese roll up, tube yogurt, strawberries, celery sticks

www.texasfitchicks.com

It's A Lifestyle Change

There are so many celebrity diets, pills and drinks that make promises to help people lose weight QUICKLY. These sell because people want what they want when they want it. Like RIGHT NOW! We need instant gratification....we are impatient. Fast results with less work is what we are after. And society has believed all the hype about these quick fixes because people do lose weight fast with them. What about after the celebrity diet or the 30 days of magic pills is over? Why don't these companies share that people usually gain their weight back plus more and most continue to struggle with their weight after trying many of these quick fixes year after year. Faster is not better. TIME, hard work, healthy meal planning and exercise is what it takes. You see, we take our time coming to terms with needing to put in the EFFORT to getting LASTING RESULTS and until that lightbulb moment happens this will always be a struggle. Once we see that it's a LIFE STYLE change the mind changes too! Fitness and health is a way of life. Let's change our lifestyle to match our goals!

~LeighAnne

#livethefitlife #createahealhylifestyle #lastingresults #makehethychoices #noquickfixes #texasfitchicks #trainwithleighanne #itsalifestyle #nomoreweightlossbandaids

BLOG CONTRIBUTOR:

LeighAnne Maloy
Texas Fit Chicks Boot Camp
LeighAnne@texasfitchicks.com

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

Austin Balcones Park Texas Fit Chicks: Kim's Chick Transformation!!

I took advantage of a GROUPON and initially joined Texas Fit Chicks in February 2014. I was there with unrealistic expectations and not really committed, so I didn't stay with it. In late summer, I saw a picture of myself and knew that it was definitely time for a change.  With the support of my husband, who was willing to give up some of the time we had together in the evenings, I rejoined Texas Fit Chicks in September 2014. I was very committed to a change. I have been going to boot camp three times a week for about seven months now, but I was able to tell a difference in how I felt and the shape of my body within a couple of months. By December I had lost 12 poinds and 23 inches overall. I have found our trainer, Melanie to be incredibly supportive and encouraging at camp and any other time I call on her. She recognizes when you need a bit of push or new challenge, but let's you get there at your pace. I love it and can't stand to miss!  Every camp is different and the time goes by really quickly, but we all show up ready to work. It is a completely welcoming and supportive environment. In other words, women just like me with a life and a desire to improve themselves. What I have gained from Melanie and Texas Fit Chicks in terms of my physical and mental well being is PRICELESS! My husband even calls me skinny girl! 

Melanie Gomez

Personal Trainer

Austin Balcones Park Texas Fit Chicks

M/T/TH 5am & 6:45pm

melanieg@texasfitchicks.com

texasfitchicks.com/melanieg

'LIKE' us on Facebook: Austin Balcones Park Texas Fit Chicks

"MAKE IT COUNT!"


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

ANNA TEXAS FIT CHICKS: April's CHICK TRANSFORMATION

April's Chick Transformation:

My struggles started in '02 with my hysterectomy. I put on 100 lbs, developed Type 2 Diabetes and heart disease. I joined Lady of America Fitness where I met Melody. She did a couple of private sessions with me and was just starting a boot camp there so I signed up for her first 5 week class. At the end of the 5 weeks I had lost 1 pound.  I got very discouraged because it seemed like no matter what I did, I just couldn't lose the weight. A year later my doctor told me I also had liver disease and had to get the weight off. In 2011 I decided to have Lap Band surgery and I still struggled. 

Awhile before this, Melody had started Texas Fit Chicks and I was still on her email list. In July 2012 the email said Texas Fit Chicks was coming to Anna, so I decided maybe I needed to add the exercise back in.  

It wasn't until rejoining Texas Fit Chicks that I started seeing results. Here I am 3 years with TFC in Anna and I am down 93 lbs total. Not only have I lost weight, but I am no longer Type 2 Diabetic and I am also decreasing my chances of a heart attack. Melody and my trainer Trina have saved my life. I can't thank them enough. 

Love you, Trina! 

Trina Harris

Texas Fit Chicks Anna

Certified Personal Trainer

Trina@texasfitchicks.com

www.texasfitchicks.com

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