Trainer Favs: Vanilla Protein Shakes

We love protein shakes! Check out some of these yummy vanilla protein shake recipes brought to you by your amazing Fit Chick trainers. These aren't just your normal ol' vanilla shakes either... enjoy & "LIVE THE FIT LIFE".

SAM

"My latest obsession is vanilla protein with cooled coffee, frozen banana, almonds, and cinnamon! I'm obsessed, I tell ya! You get your protein, fruit, caffeine, and the cinnamon to balance blood sugar... All in one delicious frozen drink!"

DANYELLE

Half scoop of van & a half of choc & pb2, ice, water, and a splash of milk.

TAWANA

1 scoop vanilla protein

8 oz- 10 oz almond milk

3 strawberries

1/2 banana

5-6 ice cubes

Blend and enjoy!

1 scoop vanilla protein

8 oz- 10 oz almond milk

1/2 frozen banana

1 tbsp almond butter

5-6 ice cubes

Blend and enjoy!

1 scoop vanilla protein

8 oz- 10 oz almond milk

3 strawberries

1/2 cup blueberries

1 tbsp Greek yogurt 

5-6 ice cubes

Blend and enjoy!

I dislike cottage cheese but add protein to it and it's yummy. 

The protein changes the texture and it makes it edible (for me) 

1/2 cup of cottage cheese 

1/2 scoop vanilla protein 

Stir it up and enjoy! 

Optional: Fruit or granola 

Delicious!!!!!

ANNALISA

1 scoop vanilla protein

8oz Unsweetened vanilla almond milk 

Half a frozen banana

& Lots of cinnamon 

Blend:)

DEENA

Vanilla protein, raw meal vanilla chi or Thrive shake 

mixed with 1 frozen banana

unsweet vanilla almond milk

and 1 Tbsp chocolate PB2 with ice. Blend.

JEANNIE

Great Stuff PB powder

organic cocoa powder

2 Tablespoons organic pumpkin pie mix

1/3 cup Greek yogurt

Vanilla protein powder

Ice

Blend! 

BRITTANY

Mix vanilla protein powder with coffee, add some cinnamon, and poor it over ice :)

What is 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 and Oklahoma, 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, Fit Chicks 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.  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.fitchicktraining.com Are you a certified trainer interested in joining our team? Find out more here: www.fitchicktrainers.com

Fit Chick Transformation: Nicole @ Westover Hills TFC!!

Texas Fit Chicks Westover Hills, San Antonio, TX Trainer – Jessica Luna Testimonial –

Nicole's Fit Chick Transformation!!

Let’s just begin this story by saying that Texas Fit Chicks changed my life! I have spent more than half of my life overweight. I never exercised, ate whatever I wanted whenever I wanted, and was just enjoying life while not ever getting on a scale to weigh myself and face reality.

In 2013 I gave birth to my daughter and had only found out my weight because of my regularly scheduled sonograms. I thought I would start working out after having her, but we all know what happens after we have babies. The last thing we want to do or have time for is working out. So months went by and I was still very much overweight, 250 lbs to be exact. I started going to Zumba classes in 2014 and did drop about 25 lbs over the course of a year, but I was still eating whatever I wanted (mostly fast food and junk food). I eventually plateaued and realized I needed to intensify my workouts and change the way I was eating.

In early 2016 I signed up to participate in the HEB Slim Down Show Down through work. At this time I also started jogging/walking at the gym and at the track at work. This was the beginning of a lifelong change for me. As part of the program, we were required to download MyFitnessPal. This little app opened my eyes and changed the way I would look at food for the rest of my life. I could not believe the amount of calories I was putting into my body. I started obsessively counting calories and I found myself avoiding certain foods because I did not want to put that many calories into my app. I had now taken a baby step to eating healthier food and noticing the types of food I was taking in.

Now I needed to step it up with my fitness plan. I saw a Groupon for Texas Fit Chicks in March of 2016. At first I was hesitant. Can I really do boot camp? Am I fit enough? What if I slow everyone else down? Why spend money on something I may not even want to continue past the first week? But I purchased the Groupon knowing that I would have to use it because I had paid for it! I went on a cruise in late April and gained 8 lbs. I came back from the cruise and started boot camp at the Texas Fit Chicks Westover Hills location with Jessica Luna the following week, May 16th, 2016.

My starting weight was 224 lbs. I have been going to camp for a little over 3 months. I now weigh 183 lbs and I have lost a combined total of 20 inches from my entire body. But this is more than just about the numbers. This is about how I feel. I feel sexy again. I feel beautiful again. I feel in love with my body again. I feel energized, motivated and determined to grab life by the horns and conquer every day. I can work out in the morning, go to work all day, spend quality time with my husband and daughter in the evening, and go to bed feeling accomplished and ready to take on the next day! I know that I am now on a journey to a healthier happier me and I am enjoying the ride. I am here to tell all you strong beautiful women that it can be done. It won’t be easy and it will take sacrifices, but in the end it can be done, and you will love yourself for it! TFC STRONG!!

For more information about Westover Hills Texas Fit Chicks in San Antonio, Tx please contact:

Live The Fit Life 
Jess Luna -ISSA-CPT
Jess@texasfitchicks.com
http://www.texasfitchicks.com/Jess
http://www.facebook.com/westoverhillTFC

Fit Chick Transformation: Denton Texas Fit Chicks!!

Four years ago the picture on the left was taken, when I saw it I immediately called my husband and said "Life has to change!" We had baby #2, my energy, confidence & happiness was shot, genetics were starting to creep up on me!

I was so excited when found Texas Fit Chicks! Women only, 3 days a week, like minded fitness friends, new workouts, meal plans, empowering environment - SIGN ME UP!  That was the best choice! For 4 years, I have spent my mornings with the most amazing chicks & trainers who empower, encourage & motivate each other & myself. Chicks I wouldn't have met without TFC and who have a very dear place in my heart!  My news feed is filled with positive, encouraging pictures & words that help my days start on a positive note! 

Yes, life is hectic, crazy & busy but I carve out the mornings for me. I work full time, I have 2 crazy boys and an even crazier husband, we have church, sports, family time & life that pulls us all kinds of directions ....BUT they support me and encourage me to stay on track! I am grateful they push me to keep on track! I know I am making myself better for THEIR FUTURE! I will be able to chase them when they are young, I will be able to move things when they move out & I will be able to do the same with their kids!

Working out produces endorphins, endorphins make you happy! So see, it's not always about a certain size or number on the scale! It's also about surving stressful times. Being a part of the #TFCFamily has helped me thru some of the most challenging times in my life! Those days I wanted to curl up in bed and cry, those days I was exhausted, those I was stressed to the max - drowning in life, those days I thought "I just can't!".... Working out got me thru it, it gave me the energy to conquer whatever life threw at me!  It's not just about hitting a certain size or number, it's about maintaining a healthy lifestyle!! Its about falling in love with the process of taking care of you, your mind, body and spirit! 

Yes, I am tired at the end of the day - who wouldn't be when you are up at 4am and hit the day full force with excitement - but I dont regret it because it's from pushing myself & those around me to become better, I am focused on healthy choices in life, food & fitness! I have fulfilled my days & lived my purpose! 
Taking control of my life, my health, my happiness has been truly life changing! What are YOU waiting for!?! Email Christy@texasfitchicks.com to start your fitness journey with us! 
Tues.Thurs.Fri at 5am or 6am! 

#TexasFitChicks #TFCUnicorns #LiveTheFitLife #TakeCareOfYou #Workout #WomensFitness #Endorphins #DoItForYou #Energy #MakeAChange #Dentoning #Denton #HealthyLiving

Fit Chick Transformation: Jersey Village TFC

My Fit Chicks Story

I always wonder what the new chic’s story is when she shows up for the first time. Will she have the fight in her to last long enough to accomplish her health goals or will she not?

I want you all to know that I am always rooting for her because I know from personal experience she is up against tough odds. SHE is ME.

April asked me to put my Fit Chicks journey together for our group to read. So here goes fellow chicks…

The heaviest I weighed myself was at around 269. I was prediabetic and desperate to change my life. I starting changing my eating habits, cutting out fast foods, learning to eat normal size portions and educating myself on healthy nutrition as much as possible.

I was on my healthy journey but hit a bump in the road. My weight loss came to a screeching holt. I knew what was missing…exercise.   One day, me and my neighbor were talking about my weight loss and she invited me to join her exercise group - Texas Fit Chicks.  

Although I had not worked out in 20 years I was determined continue in my quest for a healthy body. So I showed up weighing much more than my neighbor…who by the way was very fit and the best in the class and of course my beautiful trainer Marissa. She was the picture of perfection. I remember thinking…I will never be as fit as her. I remember saying…I want to look like you.

I struggled through my first bootcamp. I felt like I wanted to throw-up but I never quit. I just kept moving. I struggled just to jump rope. It was very intimidating. But Marissa stuck with me. She kept a close eye on me to make sure my posture was good so I did not inure myself. She wasn’t afraid to call me out or challenge me. I loved this about her. At first it was very difficult for me to go back to bootcamp. Physically I was in pain. And mentally, I had not created the habit of making exercise a part of my regular regimen. There were so many reasons why I shouldn’t get out of that warm bed and go work out - I didn’t feel good, it was raining, my hair hurt. ; ) But I would dig whatever I possible could out of my gut to get myself out of that bed and get dressed and just go. NO EXCUSES. Soon this mindset started paying off and I started seeing results. I started seeing muscles that I didn’t even know were there. My energy level soared and I just started feeling stronger inside and out. The struggle to get out of bed was no longer a struggle. It became a habit. For the past 3 years I have been the only one to show up the day before Thanksgiving and Christmas. I paired this mindset with a specific calorie intake and I found myself for the first time in over 20 years not obese.

Fast forward three years and my now awesome trainer April last weighed me in at 145 lbs. She has been such an inspiration. Pushing me harder than the other chics when she knows she needs to. Challenging me to do some incredible things when it is just me and her…4 minute planks. We have created a mutual respect…we are a team and we both have to do our part for this to be a success. And we both continue to honor each other in that way.

So back to you fellow fit chicks…it isn’t always pretty, and perfect and you’re not always going to be the fastest and the strongest and the most coordinated. I still have horrible form. I am so thankful we are doing this is the dark so you can’t see how uncoordinated I really am. But I know this for a fact, if you stick with it, you will get what you want. Your body is your temple.

…And remember chicks I’m rooting for the fighter in you, and so is April, and so are all the wonderful Texas Fit Chicks trainers.

Join Jersey Village TFC:

April Emmers MAT, CPT
TFC Directing Trainer 

Jersey Village Texas Fit Chicks
April@texasfitchicks.com

Eating Out?! Stay On Track With These Tips!!

www.FitChickTraining.com

Let's face it...eating out is really hard when you are trying to lose weight. There is a reason that calorie content and fat grams aren't printed alongside the fettucine alfredo or bowl of queso...because nobody would eat it! A dinner portion of Fettuccine Alfredo at a popular italian restaurant along with 2 of their breadsticks contain 1520 calories and 52g of saturated fat!!! (That's calories for an entire day and double the amount of sat. fat recommended for the DAY!)

The workouts that we do at Fit Chicks Boot Camp will burn anywhere from 400-600 calories in one hour. Add up how many hours you'd have to workout to burn that off, then ask yourself is it really worth it??? Most of the time that answer should be a loud NO. The 90/10 rule should apply to your eating habits when you are trying to lose weight. 90% of the time be eating clean, good foods. Then you can indulge 10% of the time. This can mean that 6 days a week you are eating well and you take 1 day "off" to indulge. For faster weight loss, make that 1 meal rather than 1 day. When you realize how quickly you can derail your hard workouts - it makes the eating bad not seem so good!

If it's not time for your free meal and you have to go out to eat, here are a few tips on how to eat smart when eating out:

1. Start out with a small salad
This will help to fill you up before the main dish comes, and might prevent you from overeating the higher calorie food. Order it without croutons, cheese or cream-based dressing. Oil and Vinegar is best.

2. Order Veggies instead of rice
Stick to chicken or fish as an entree - order it grilled, baked or blackened - Avoid Crusted, stuffed or fried of course

3. Ask for salsa as a side 
sauce instead of sour cream, butter, cheese or bacon.

4. Ask for a to-go box before you start eating and divide your meal in half right away. 
The portion sizes are out of control in our society - and you won't feel compelled to eat more than you need if it's not in front of you

5. Don't drink your calories
stick with water w/ lemon, unsweetened tea, etc.

6. Order off the kids menu
many times these sized portions are "normal" and half the calories of the full sized entree

7. Check the nutrition info ahead of time
So many restaurants have their nutrition info online - so if you know ahead of time where you are going, educate yourself before you get there. You will be shocked to see the amounts of sodium, fat and calories that are in some healthy sounding entrees. Restaurants want people to come back over and over - and to make the food taste the way they make it, they load it up with butter, sugar and it's easy to get your full days worth of calories in one sitting!

When trying to lose weight, ignorance is not bliss. Once you realize how much work goes into burning calories, then you learn how many calories are in restaurant food, you will most likely decide that it's just not worth it. Our society is so food-driven these days, and if you look at what a portion size was 50 yrs ago, and what it is today, it's no wonder we have the obesity crisis that we do in America.

The best way to stay on track is to prepare as many meals at home as you can, but if you need to go out, make a plan before you go...and think this thought: "Is what I'm about to eat going to get me closer to my goal?" Might make you re-think that Alfredo :)

What is 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 and beyond. 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, 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. 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.FitChickTraining.com Are you a certified trainer interested in joining our team? Find out more here: www.fitchicktrainers.com