SNACKS To Help Keep You On Track!!

We've put together a list of favorite snacks from our Texas Fit Chick Trainers to share with you!

1. Apple slices topped with all natural peanut butter
2. Cucumber slices with hummus
3. 3 oz of lunch meat (rolled up) and an apple
4. Carrots/celery with roasted red pepper hummus
5. Pumpkin oatmeal bars (homemade)
6. Post workout turtle bars (oat or coconut flour, quinoa, sesame seeds, chia seeds, almonds (any nut) & lentils w/honey)
7. PB2 on brown rice crackers
8. Celery & PB2
9. Celery w/ almond butter
10. 1lb of organic chicken tenders in the toaster oven to bake for about 10 minutes...then save them in the fridge and snack on those when hungry and serve to the kids as snacks or part of lunch!
11. Carrots and Hummus
12. String Cheese
13. 3 egg whites & 1 whole egg w/Chipotle Laughing Cow wedge
14. Green Fuji Apple with PB2
15. Shakeology
16. Tomato slices and a cup of low fat cottage cheese
17. Apple and a few almonds
18. Apple and about a tablespoon of peanut or almond butter
19. Hard boiled egg and an apple
20. A fresh fruit mix of strawberries, blueberries and raspberries with either a cup of Greek yogurt or cottage cheese.
21. Veggies & hummus
22. Nuts
23. Homemade hummus, blueberries & yogurt, peanut butter
24. Greek yogurt and fresh pineapple
25. String cheese and almonds
26. Greek yogurt ranch with carrots
27. Diced avocado and tomatoes
28. Green smoothie
29. One small gala apple with 1 teaspoon Justin's Maple Almond Butter
30. A tsp of Justin’s Maple Almond Butter to my plain Greek yogurt with one drop of liquid Stevia...heaven!
31. Fage Greek yogurt sweetened with Stevia and berries.
32. Pita chips and/or veggies with hummus
33. Boiled eggs and grapefruit
34. 1/2 grapefruit w/ 1/2 cup lf cottage cheese
35. 1/2 chopped chicken Brest with 1 tsp pesto and 1/2 tomato
36. Spinach with 1/4 cup sliced apple sprinkle almonds olive oil lemon juice
37. 3 egg whites + one whole egg with tumeric and hot sauce
38. 1 tbs almond butter on Ezekiel toast
39. Whey protein shake
40. Plain Greek yogurt mixed with puréed fruit made at home
41. Fage non-fat greek yogurt with fresh berries, honey and ground flax seeds
42. Quest Protein Bar
43. Greek Yogurt with frozen blueberries and stevia
44. Apple slices or banana with 1-2 tsp of peanut or almond butter fresh salsa and 6 whole grain tortilla chips
45. 1/3 C greek yogurt with honey and banana slices
46. Half a slice of whole grain toast with a teaspoon of Nutella
47. 1 Tbsp of peanut butter with 15 baby carrots and a small box of raisins

Let us know if you find your favorite new snack here...or add your favorite healthy snack to the comment box below! Enjoy! www.texasfitchicks.com Learn more about us!

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

75 WEIGHT LOSS TIPS!

 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

CHICK TRANSFORMATION: Kyle Texas Fit Chicks!!!

Jessica @ Kyle Texas Fit Chicks

One year ago, I went to my very first Kyle Texas Fit Chicks workout! I had no idea what to expect. I couldn't do one sit-up, had no idea what a burpee or Tabata was, had to take multiple breaks and I started with 3 lb weights. Terah has been so completely amazing and of course has been a HUGE part of my transformation! She was there for me every class for the past year pushing, motivating and challenging me! Also nudging me to step up my weight game along the way, (I am now using 8 and 10lb weights and shopping for 12s! ) I can't thank her and Texas Fit Chicks enough for helping me on this journey! I'm happy to say I can do about 100 sit-ups now in one sitting, and burpees and Tabatas don't suck as much as they used to!  I've lost 13 pounds and about 14 inches in the past year! Not to mention I feel soooo much better about myself inside and out which is the best progress for me I think!

Want more information?

Kyle Texas Fit Chicks

www.texasfitchicks.com/terah

TFC Camp M.T.TH. at 6:30pm

Chick Transformation: South Austin Texas Fit Chicks

Before I joined S. Austin Texas Fit Chicks I was bored of my "healthy living". I was eating the same meals everyday and only doing cardio. I hated grocery shopping. I was lost in the healthy living world. When I went to my first boot camp I automatically fell in love with the determination and drive this group of women had and shared with me. I have to be honest, I have never lifted weights or workedout the way I do at camp in my life. I am now lifting 10 lbs and there's nothing like someone telling you "you can do anything for 20 seconds!" Heather has done nothing but encourage and push me to do my best. I see my body changing right before my eyes. I've lost wieght, inches and gained muscle. This program and my trainer have been a blessing and has helped me change my life for the better!! 

Her amazing 6 month transformation!! Congratulations on your hard work!!!!

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South Austin Texas Fit Chicks