Keep Your Holiday Healthy With Texas Fit Chicks!

RECIPES TO HELP YOU KEEP YOUR THANKSGIVING MEAL HEALTHY!! Happy Thanksgiving from everyone at Texas Fit Chicks

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

Texas Fit Chicks Sisterhood

Texas Fit Chicks is more than a fitness program. It's a sisterhood. A bond. 

"TFC Sisterhood = we come from all walks of life...different backgrounds, ethnicity, religion, beliefs, family units, personal battles, everyday stress & the list goes on but at our 5 am work outs with our trainer none of that matters. We come together to achieve the same thing; in that one hour all we have to worry about is make it through the work out, to push ourselves, to remember to laugh through the pain, to support one another & to be a friend to a complete stranger because all of you are going through the same thing at that very moment! This is my sisterhood missing a few & few new ones have joined our crazy family since this picture but all the same we are all hero's chasing the same dream!" -- Nicole

"When I found #texasfitchicks, I found my family. I went looking for a way to get fit, and I gained friends and family in the process. These girls rally around one another through the good, the bad, the in between while celebrate even the smallest of accomplishments. When a fellow chick has a hardship, they are the first to jump in to lend a hand. When a fellow chick hits a goal, they are the cheerleaders on the sidelines waiting to congratulate with a big hug. When one of us is struggling to make it through that last round of reps, or we start to get down on ourselves because we think we aren't good enough to "compete" with the others; its in that moment they remind you there is no competition. There is only motivation and inspiration. Because, together, we are on this journey. Each and every one of us. And that's sisterhood." -- Ashley

"You set a great example of a positive, uplifting instructor. Nobody's competing with each other, just against ourselves. Anytime you get women willing to be vulnerable in front of each other, creating empathy not judgment, "sisterhood" is born! " -- Vanessa

TEXAS FIT CHICKS SISTERHOOD IS POWERFUL! 🌸🌸

#texasfitchicks #family #sisterhood #TFCsisterhood#womenonly #embrace #inspire #motivate #love#sisterhoodispowerful

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 at Texas Fit Chicks!!! Stay on top of your fitness. The average person gains 7 lbs over the holidays!! Don't be one of them :)

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.

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! www.texasfitchicks.com 

CHICK Transformation!!!

After a long battle with my weight and failed attempts at temporary fixes and fad diets, I decided to give 

Texas Fit Chicks a try.  When I showed up to my first class in February of 2015, I weighed in at 232 

pounds.  The trainer that led the class, Danyelle, was very kind and patient as I struggled with consistent 

attendance and with keeping up with the class. I was always given modifications and told to do as many 

as I could.  I got stronger as time went on and I began to see the weight coming off.  But more 

importantly, I began to feel better.  I began to realize that I was not doomed to being overweight and 

uncomfortable in my own skin for the rest of my life.  I thought to myself, “I can do this!”  The 

atmosphere at the classes was fun and amusing because it was all women and we could just be 

ourselves.  I had tried joining a gym and doing it myself, but that did not work for me.  I needed the 

accountability of knowing that my trainer and fellow chicks would be looking for me that morning.  The 

schedule was awesome because I could get up and get my workout completed before work.  It is now 

November of 2015 and I am down 25 pounds and several inches.  My journey is far from over, but I am 

forever grateful for the support and encouragement I got from Danyelle and Texas Fit Chicks.

Danyelle Becker

Personal Trainer, Boot Camp Instructor, CPT

TexasFitChicks.com/Danyelle

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At Texas Fit Chicks our programs are designed by women, for women, and can dramatically change the way you look and feel in as little as 1 month. Our nationally certified fitness experts create workouts designed specifically for a woman’s body.

Modifications of each exercise are shown, making the workout experience great for chicks who may already be in great shape as well as those who have never worked out before.

When you first arrive to a Texas Fit Chicks camp, you will be greeted by a friendly trainer who truly cares about helping you, and you will meet other ladies who share some of the same interests, goals and concerns that you have. Before the workout you will receive a full body composition from your trainer, and have an opportunity to talk about what you, personally, what to achieve. You’ll also receive 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.

Start with us at any time; there is no waiting for a new camp to begin. Our program meets 3 days a week. You always get a fat-blasting, full body workout, and all exercises are shown at various levels, so everyone is working at their own pace. Your trainer will be there to encourage you and keep you accountable! She will even check in on you if you miss class. We love to keep our chicks accountable. Our workouts are always fun and challenging. They are always changing to keep your muscles guessing and created for results.

Chick Transformation: Mansfield East Texas Fit Chicks

December 2013-2015. Over 100 lbs. lost since giving birth to Fiona. 1 week postpartum I weighed 265 lbs. Heaviest I've been my entire life. I have worked so hard to get this far and I'm super proud of myself. I'm still not done!! #workingout #texasfitchicks
~Jamie 

Mansfield East Texas Fit Chicks
801 Matlock rd
Mansfield Texas 76063
Mon/Tues/Thurs 5am and 7pm
Www.texasfitchicks.com/Tanya

READ MORE TEXAS FIT CHICKS SUCCESS STORIES

Texas Fit Chicks believes that every woman should have access to a personal trainer, at an affordable price. Having a personal trainer check in on you If you miss a workout creates great accountability and will keep you on track! Voted best boot camp in N Texas in 2014, we are the leader in womens’ fitness, and have had the opportunity to train over 10,000 women in the state of Texas since 2009.

Texas Fit Chicks is much more than a great workout. Our trainers create a supportive community that is non-threatening for chicks at any fitness level! Your trainer will show each exercise at beginner, intermediate and advanced levels, so everyone is working at their own pace, and we don’t EVER do distance runs (unlike many other boot camps out there).

Our team of nationally certified personal trainers are all passionate about helping women reach their goals, and we make it FUN. Our unique workouts are always different and are designed to be modified for all ages and levels of fitness. Begin with us on any Monday that you’re ready, and your first class is always FREE!

Texas Fit Chicks @ Women ROCK

Calling all Fit Chicks! 
Join Texas Fit Chicks at the Women ROCK women-only 10K, 5K and 2.5K benefiting Team Ortho Foundation on Saturday, Nov. 21, at Oak Point Amphitheater in Plano! Every participant will receive a medal and sapphire/sterling silver pendant and an Women ROCK jacket! Texas Fit Chicks will be on hand to lead the warm-up for each event, so we hope to see you there! Use promo code TXFITCHICKS for $5 off any race! www.dfwwomenrock.org

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Here at Texas Fit Chicks we believe that every woman should have access to a personal trainer, at an affordable price. Having a personal trainer check in on you If you miss a workout creates great accountability and will keep you on track! Voted best boot camp in N Texas in 2014, we are the leader in womens’ fitness, and have had the opportunity to train over 10,000 women in the state of Texas since 2009.

Texas Fit Chicks is much more than a great workout. Our trainers create a supportive community that is non-threatening for chicks at any fitness level! Your trainer will show each exercise at beginner, intermediate and advanced levels, so everyone is working at their own pace, and we don’t EVER do distance runs (unlike many other boot camps out there).

Our team of nationally certified personal trainers are all passionate about helping women reach their goals, and we make it FUN. Our unique workouts are always different and are designed to be modified for all ages and levels of fitness. Begin with us on any Monday that you’re ready, and your first class is always FREE!

www.TexasFitChicks.com

Halloween Fun @ Texas Fit Chicks!!

The last week of October was Bring A Friend week at Texas Fit Chicks!! 

The camps had some Halloween fun...

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www.TexasFitChicks.com

"I have never stuck with a fitness routine like I have with Texas Fit Chicks. I have lost 40 lbs and 17.6 inches overall, and decreased my body fat by 12 percent."Debbie S.

"I had tried many diets/workouts that did not work. I am so excited I've found Texas Fit Chicks. It works for me! I have lost 42 lbs in my first 6 months!"Julie V.

I love the way the instructors encourage you to go beyond what you think you can do. This is definitely the best workout program I have ever been a part of. After just two weeks of Texas Fit Chicks, I fit back into my pre-baby jeans..that was a special surprise!Lacy S.

"Texas Fit Chicks has truly kept me on the right path, and after many attempts to leave my 'obese' status, I'm starting to see real change in not only how I look, but in how I feel! I feel stronger every day, more confident about myself and have more energy than I have ever had before! I am down 13 inches and have lost 8 pounds!"Tabi B.