Chick Transformation!!

Talk about an Amazing Chick Transformation, let me introduce you to my friend Rachel so she can tell you in HER WORDS what these pictures mean to her. 

From Rachel:
When my trainer showed me these photos this morning, I had to turn around and walk back to my mat because I didn’t want anyone to see how emotional I got. I can’t believe how far I have come at TFC; and honestly, how bad I had gotten before. When I joined at the end of February, I feared being intimidated by...all the other women who were more fit than I was. Could I even keep up? But I was so fed up and desperate for a change that I tossed those fears aside and decided to just accept whatever level I was at and just do it!

In fact, all the other women WERE further in their fitness journey, but no one made me feel inferior or embarrassed. No fitness snobs here! I didn’t see a single change on the scale or in my clothes for a good 6 weeks, but I could feel the difference in my strength. I went from not being able to complete one burpee without modifying down to modifying UP in just a few months! I have gone from barely being able to run one mile, to running almost 3 miles twice a week on top of bootcamp. 

Although I have been slimmer and a 3 mi. runner, I have never had this much strength and endurance or the passion for the journey versus the destination! I think most people would use the word “fighter” to describe me, amongst other things. My passion for speaking out for women and underprivileged populations is undeniable. Denton Texas Fit Chicks Unicorn Lake has given me an arena to use that fighting spirit to fight for my own health and wellbeing. I have learned to love myself at every shape/size, and fitness level and at first I thought, “I am still so far from where I want to be.” But you know what? I am exactly where I want to be- on a journey to constant improvement and selfcare. 

The girl on the left is just as worthy as the girl on the right. The girl on the right just learned to pour into her own cup.

Helping you live the FIT LIFE ~

Christy Riley, NASM ~ CPT

Texas Fit Chicks Boot Camps

www.TexasFitChicks.com/christy

www.facebook.com/DentonTexasFitChicks

ABS Are Made In The Kitchen

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. Here's a great recipe for you too! "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, 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 you get hungry before dinner. Kids love them as a quick snack!!

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 many people need to drink a big glass of water. If you don't - you may find yourself scrounging through the pantry for junk. 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.

Texas Fit Chicks Saturday Benefit Camps For The Fulmer Family

One of our long time chicks is in need, you can donate in support & read more here. This gofundme campaign is to raise money to cover medical expenses for Chance Fulmer - stage 4 brain cancer SURVIVOR! Read more to learn about Chance's story from his loving wife, Mindy Fulmer. She tells the journey of their life together and the FIGHT they have both been through.

We are hosting lots of Saturday camps to raise funds for their family over the next few weeks, so please join us, if you can! See below for a camp near you. Please share this link to help us spread the word and help this family! 

DALLAS AREA:

UPCOMING:

Saturday October 17th

7:30 am 

East Carrollton Texas Fit Chicks
3412 E Hebron Pkwy #104, Carrollton, TX 75010

TRAINERS:
Wendy Lee
Jennifer Tarkington

Molly Klae

PAST:

Saturday September 12th & 26th

7:00 am Saturday September 12th & 26th at 7am. 

Sherman Texas Fit Chicks

Both camps will be at Pecan Grove Park West in Sherman.

Saturday, September 12th

7:00 am

Fairview Camps
Puster Elementary School
856 Stoddard Rd
Fairview, TX
TRAINERS :
Megan Dickerson
Caitlin Garafola

Saturday, October 3rd
7:30 am
2101 Stonebridge Dr.
McKinney, TX 75070

TRAINERS:

Penny, LeighAnne, Becky
Kelly, Tara, Juli, Meridith, Jeannie

Saturday, September 26th
8:30 am
TFC Deep Ellum - 4216 Main St, Dallas, TX 75226

TRAINER:

Brigette Lepe

Saturday, September 12th

8:00 am 

Harold Bacchus Community Park
13995 West Main St Frisco, Tx 75034

TRAINER:

Mandy Meints

Saturday, September 26th
7:00 am
11595 Lenox Lane, Frisco, 75034
TRAINERS:

Aimee Storm (Frisco) Holly Beadle (Little Elm) 

AUSTIN AREA:

Saturday, October 3rd
8:30 am
Dave&Buster's - 9333 Research Blvd
Austin, TX 78759

TRAINERS:
Jessica Apodaca
Heather Kelly
Melanie Rose Gomez
Susan Searfoss Hobbs
Amy Jacobs Castillo
Briana Roehling
Marissa Washington
Teresa Valdez
Ashley Rolie

Chick Transformation: Frisco Texas Fit Chicks

"The outfit I wore today must have been the "BOMB" because 3 people at work today had to do a double take before they realized it was me. One whistled at me, the other wanted to know what I've been doing and the third had just said how great I look. I even heard two of them continue to talk about when they got on the elevator. Plus, my husband sent me a text this morning telling me how great I looked and that all my hard work was paying off. So here I am 1 yr later, 30 pounds lighter, down 3 clothing sizes and the thing I'm most proud of is my cholesterol and triglycerides are down and are in the normal range! I was very close to being medicated for high cholesterol last year, but I turned it around with exercise and diet. Looks are one thing, but the improvement in my health is such a huge accomplishment. What a difference a year can make! Pictures don't lie. "  - Jennifer, Frisco TX

All the Best,

 

Amanda Rupley

Two Star Directing Trainer, PFT

Texas Fit Chicks 

6:30p & 7:30p MWTh

www.texasfitchicks.com/AmandaR

www.facebook.com/LEFTexasFitChicks 

"Be the change you want to see in the world!"

Chick Transformation: Memorial Texas Fit Chicks

AMANDA R.

"First off, I wasn’t thinking of putting myself first - I wasn’t really focused on me. Like most mothers, I usually came last. But then I decided that I needed to also focus on me because I matter and my health matters. So, my journey began when I signed up again with Texas Fit Chicks this past May 2015. I was a previous member in 2014, but at that time I couldn't dedicate myself fully. However, something clicked this summer. I lost a great amount of weight, and my journey is nowhere near over. I chose Texas Fit Chicks for its camaraderie. The women next to me make me feel confident and comfortable when training, and I can push my body to its fullest to complete each exercise. I have found a new motivation through the energy my body has gained with every workout. It's my drive! My goal is to become healthy with great eating habits and consistent with my workouts. I have been fortunate to have found a great trainer, Marissa, (You push me and motivate me to the limit... I thank you!) Every workout is different each time, and each time I can see my body thriving.To those who are self conscious - we are all the same. We are fighting the same fight. No judgement. No shame. And the workouts get easier the better you get. Thank you to my family - you are my inspiration, and thanks Texas Fit Chicks for helping me find myself."

Memorial Texas Fit Chicks

Marissa Dosser, CPT
M, TU, TH 5-6 AM
9401 Katy Fwy
marissa@texasfitchicks.com

FREE CYPRESS AREA TFC BOOT CAMP

FREE CYPRESS AREA TEXAS FIT CHICKS BOOT CAMP!

​8 AM - Saturday, September 19th

Cy-Woods High School Parking Lot   

(​13550 Woods-Spillane Blvd, Cypress, TX 77429)

What to Bring:  workout mat, bottle of water, 2 hand weights (3-5 if newer to working out, 5-9 if working out on a regular basis), towel

Hosted by TFC trainers:  

• Trish Josephs (Coles Crossing Early Morning Camp)
• Billie Jo Spedale (Bridgeland Mid-Morning Camp)
• Kerry Walsh (Coles Crossing Evening Camp)

Weekend Workout - Let's do ladders!

Let's do ladders!

Warm up and stretch first!

Start with 20, work down to 1. Then repeat starting at 1 and working to 20! Take breaks and drink water as needed. For a bonus, walk or run a mile when finished!

20 squat jump
19 plank jacks
18 squats
17 shoulder presses
16 burpees
15 squat jumps
14 lunges
13 bicep curls
12 star jumps
11 mountain climbers (ea side)
10 curtesy lunges
  9 Front raises
  8 man makers
  7 switch jump kicks
  6 plank double knee ins
  5 plank leg kids (ea side)
  4 side plank hip drops (ea side)
  3 walk out push-ups with double knee in
  2 squat to shoulder press
  1 hold plank 1 min

Written by LeighAnne
LeighAnne@texasfitchicks.com
#weekendworkout #getyourfitnesson #letsdothis #texasfitchicks