Cold Weather At-Home Workouts!

Work Out 1

Warm up 5 mins 

Jog, butt kicks, high knees, jumping jacks

Set 1 - body weight

• Hold straight arm plank for 60 sec

• Hold reverse plank for 60 sec (facing up, rest hands behind you and weight in heels

• Fore arm plank- alternate lifting legs. Gently raise each leg one at time about 6 inches off the ground. Squeeze glutes. 6 per leg

Set 2 - strength- lower body

• 10 squats

• 10 forward lunges, each leg 

• 10 reverse lunges, each leg

• 10 more squats

• 15 calf raises

• Hold wall sit for 60 sec

Set 3 - cardio

1 min of each

• Jumping rope

• Mountain climbers

• Plank jacks

• High knees

• Lunge jumps

Cool down and stretch

Work Out 2

Warm up 5 mins

Jog, jumping jacks, high knees, butt kicks

10 of each, complete all without breaking in between.

• Frog hops

• Push ups (can modify on knees)

• Squats (keep weight in your heels, back straight, head up)

• Mountain climbers

• Bicycle crunches

Catch breath, grab water and repeat once more

60 sec of each:

• Straight arm plank 

• Burpees 

• Fore arm plank

• Burpees

Grab water 

Wind sprints

Find a location you can run (track, park, running path). Sprint as fast a you can for 20 sec. rest 10 sec, repeat 8 times. (8, 20 sec sprints, 8, 10 sec rests) 

Grab water and recover

Cool down and stretch

Work Out 3

Warm up 5 mins

Jog, switch kicks, side shuffle, penguins

10 of each, complete all without breaking in between.

• Frog jumps

• Walk outs

• Push ups with stars, each side

• Man-makers with weights

• Squat jumps

60 sec of each:

• Plank

• Reverse plank

• Side plank left side

• Side plank right side

• Burpees 

20 reps of each:

• Crunches

• Bicycle crunches

• Frog crunches

• Leg lifts

• In and outs

Tabata: (download my Tabata songs off itunes) 

• Push-ups (lift leg to make harder)

• Air squats (add weights to shoulders)

• Push-ups

• Air squats

Glute work 20 of each

• Donkey kicks (full)

• Donkey kicks (pulse)

• Fire hydrant (full)

• Fire hydrant (pulse)

• Stationary lunge (each side)

Cool down and stretch

Contributed By:

Jaime Rogers

Texas Fit Chicks

Boot Camp Instructor 

Personal Trainer

jaime@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

A Letter From Your Trainer

Hey ladies!

I wanted to send you a message about progress and goals. Some of you have mentioned that don't feel like you are progressing...  I'd like to have you go into your goals when you reply (via email or in the comments). That way we can make a plan together.

I do have to say that I understand how difficult it is to find that inner motivation to stay on a plan. It's so much easier to push snooze or put other things before our workouts. Trust me, I've been guilty of having a hard time finding balance with fitness and life. I also have to find my own motivation to stay dedicated to a fitness plan. Where do you feel you aren't progressing? If it's endurance and strength then let's address that. First, you absolutely need to use your muscles regularly to get stronger... It's just a fact. Use them and they will grow, don't and they will go! Lifting weights and body weight exercises will push your muscles to get stronger (without going into the science behind it). Endurance is the same because your heart is a muscle. If you don't push yourself to get in some cardio your heart will have no reason to get stronger. It's only going to work as hard as it needs to to keep your body going. If you don't give it a reason to become stronger it won't. That goes for all muscles.

If it's fat loss your talking about then that means you need to move your body regularly and fuel it properly. Over fueled and under moved bodies don't burn fat. We end up storing or maintaining instead.

So back to those goals.... Where do you see yourself in 6 months? And back to that fitness plan...

Here it is-->Come to boot camp 3 days a week, walk 2 miles on an off boot camp day and follow our meal plan, cut out sugar and make healthy choices. I promise you'll see results and PROGRESS in all areas. I have to remind myself of all of this also. It's the only way I stay dedicated to my health. Not working out regularly and not fueling my body with healthy choices will only prevent me from progressing.  Stay true to you, your fitness plan and your goals. I promise you'll see the results you are looking for. Otherwise, everyday at boot camp will feel like your first and every Monday will continue to feel like your starting again. Are you with me?

Sincerely,

Your trainer 

PS what are your goals?

Coming soon - Goal Tracking with TFC and a new LOWER PRICE!
Watch your email for details Mar

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.comch 1.

3 New Healthy Recipes For YOU!

3 NEW RECIPES FOR YOU!!!

Turkey Smoked Sausage Pasta Skillet

Ingredients:

• No Stick Cooking Spray
• 1 Package (13 oz each) turkey smoked sausage, sliced
• 1/2 Cup chopped green bell pepper (I personally used less...not a huge bell pepper girl)
• 1 can (14.5 oz) Diced Tomatoes with Basil, Garlic, and Oregano - No Salt Added (do not drain)
• 1 Cup (8oz) Tomato Sauce - No Salt Added
• 1-1/2 Cups Water
• 8 oz dry rigatoni pasta (WHEAT), uncooked
• 3 tablespoons grated Parmesan cheese

Directions

• Spray large skillet with cooking spray, heat over medium-high heat.  Add sausage and cook 3-5 minutes or until sausage is browned lightly.
• Add bell pepper, cook 2 minutes more.  Add undrained tomatoes, tomato sauce, water, and pasta and stir to combine.  Bring mixture to a boil.
• Reduce heat, cover and cook 15 minutes or until pasta is tender.  Sprinkle with Parmesan cheese.

(Serving size - 6 servings (about 1 cup each) / calories 290)

______________________________________________________________________________

Smothered Pepper Steak 

(Prep Time 4 minutes (ONLY 4 MINUTES!) and Cook Time 25 minutes)

Ingredients

3 tablespoons all-purpose flour (could use wheat flour if you are having to buy flour)

4 (4-ounce) ground sirloin patties (My only complaint is these patties were kinda hard to find)

1/4 teaspoon salt

1/4 teaspoon black pepper

cooking spray

1 (16 ounce) package frozen bell pepper stir-fry (such as birds eye) I used a broccoli based stir fry rather than bell pepper because as I said on the other recipe I am not a huge bell pepper girl

1 (14.5 ounce) can diced tomatoes with balsamic vinegar, basil, and olive oil (Hunt's makes this exact one)

1 tablespoon low sodium soy sauce

1)  Place flour in shallow dish.  Dredge sirloin patties in flour, sprinkle pattie evenly with salt and pepper.  Heat a large nonstick skillet over medium-high heat, coat pan with cooking spray.  Coat patties with cooking spray.  Add patties to pan, cook 3 minutes on each side (I did more...I am always terrified of eating raw meat) or until lightly browned.

2)  Add stir-fry, tomatoes, and soy sauce to meat in pan.  Bring to boil.  Reduce heat, simmer 15 minutes or until meat is done and pepper mixture is slightly thick.

Calories - 1 pattie and about 3/4 cup sauce (does not include rice calories - which averages 216 calories for 1 cup which is ALOT of rice) - 246 calories.  So even if you eat a ton of rice that is 462 calories for the entire meal.

I served mine over a bed of brown rice and it was an entire meal!

________________________________________________________________________________

Breakfast Turkey Egg Cups

(These literally take 5 minutes to make, 20 minutes to cook, and you can make a whole weeks worth...great for meal prepping!!)

Ingredients:

Eggs

Freshly sliced turkey (medium cut)

Salt/Pepper

Favorite Veggies (your pick!)

1)  Lightly spray muffin/cupcake tin with cooking spray.  Line each cup with a slice of turkey meat (there will be some excess hanging over).  Drop in an entire egg into each cup - right onto the turkey!  Sprinkle with salt and pepper and your veggie of choice (spinach is always a great one - as are onions, tomatoes, change it up every week!).

2)  Bake just like that - on 350 degrees for 20 minutes or so.  Turkey will be browning on edges.

And viola...y'all are DONE!  Take them out of cups and place in baggie to warm each day!

Each egg cup is approximately 132 calories (depending on the veggies used...and veggies are great calories!) and these are a great source of protein!

Recipes Contributed By:

Fitness is not a destination it is a way of life.

Jennifer Shumate, ISSA - CFT, CNC - NAFC

Senior Trainer

940.453.9691

jennifers@texasfitchicks.com

www.TexasFitChicks.com/jennifers

www.facebook.com/DentonNorthTFC

www.instagram.com/denton_north_texas_fit_chicks

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

Achieve Your Goals!

Achieve your New Year Nutrition Goals

1.) WRITE GOALS – Hand write goals down on a piece of paper that you want to work toward either on a weekly or monthly basis. The key here is to write REALISTIC & MEASURABLE ones. They can be action related (“I’m going to do 30 min of cardio Monday, Wednesday and Friday mornings”) or weight loss specific (“I’m going to lose 3 pounds in 4 weeks”), or even lifestyle related (“I will be in bed by 9:30 PM on the nights before my boot camp training). Pick however many goals per week or month that you can reasonable attain. Just make sure to write it down and make it official by leaving your goal list out in the open for you to see on a daily basis. For each goal you achieve, treat yourself to a non-food reward. For example:  a new dress, a long bubble bath, a pedicure, etc. You deserve it! After your reward, set new goals for the next week or the next month. It will become fun to invest in your health!

2.) ACCOUNT FOR EVERYTHING – If you have hit a plateau in your weight loss and you are continuing to exercise normally, it may be time to start a food log in a spiral notebook or by using food logging apps like MyFitnessPal or MyNetDiary that will help you keep track of your caloric intake. The point is, sometimes we are overeating without even realizing where those extra calories are coming from. Every bite counts – even small ones. So, if you find yourself nibbling on a bag of chips while watching TV or stealing a bit of your kid’s ice cream, it is time to crunch numbers and account for those calories. For one week, write literally every single thing down that you eat or drink. At the end of the week, you will be able to spot any unhealthy eating patterns/weak moments or times of day and adjust accordingly.

3) CLOSE THE KITCHEN – Don’t even give yourself a chance to bust your great eating habits from the day by coming home to binge at night. Snacking in the evening is the toughest time to resist because that’s when we have the least resolve. Fight off the munchies by eliminating the option completely. Following dinner, immediately clean up your kitchen, turn out the lights, and brush and floss your teeth. This will help you to close out the day’s eating.

Weekend Bleacher Workout

CONTRIBUTING TRAINER:

Marissa Balch-Dosser, CPT.

​Cypress Texas Fit Chicks

marissa@texasfitchicks.com

www.texasfitchicks.com/marissa