Tuesday, June 28, 2016

Tips To Staying Cool During Summer Workouts



1. Get the timing right
early morning or late evening is best

2. Stay hydrated
Guidelines recommend consuming 17-20 ounces of water two hours before exercise, 7-10 ounces of fluid every ten minutes during exercise, and 16-24 ounces for every pound of body weight lost after exercise

3. Eat to beat the heat
Avoid spicy foods, which stimulate heat production, also high-protein foods and anything greasy will be harder to digest, thus enhancing internal heat production. Stick with easy to digest foods like fruit, eggs, or yogurt instead!

3. Dress cool
Lightweight, light color, moisture wicking, loose-fitting, and minimal clothing can provide a greater skin surface area for heat dissipation.

3. Take it easy
On crazy-hot days, you may need to change your “go hard or go home” philosophy to “go easy or go inside.” If you’re acclimated to hot weather, then you may be able to tolerate a tough workout in extreme heat, but if you live in an area where three-digit temps make headlines, scale back when a heat wave hits.

3. Notice the warning signs
If you're working out and start to feel crampy, dizzy, or nauseous, stop immediately and start doing damage control. Drink plenty of water and remove any unnecessary clothing. You can also mist your skin with water to bring your body temperature down. 

If your skin is hot but not sweaty, or your pulse feels fast and weak, those are signs of heatstroke. Call 911 and get cool any way that you can until help arrives. Anytime the heat index is over 90 degrees, you’re at risk for heat exhaustion; over 105 degrees, it’s almost a given. So play it safe—if you know you can’t handle the heat, head indoors.

Tuesday, June 21, 2016

TRANSFORMATIONS!!!! GALORE!!

We are so thrilled to share this post with you! Fit Chick transformations are so inspiring, we hope you enjoy. There are many to come, look for upcoming blog posts & stories!! Thanks to all of our chicks who are sharing their transformations!!



This amazing chick has been with Texas Fit Chicks in Plano for 11 mos and has already lost over 100 pounds!! Way to go Vashtai! ðŸ’œ


























Oct 2015 - June 2016
Little Elm/N Frisco Texas Fit Chicks
TexasFitChicks.com/AmandaR


























Jan 2016-June 2016 
Saginaw Willow Creek Park 
www.texasfitchicks.com/maryclair

























Crystal: October-May Princeton TFC

Tuesday, June 14, 2016

Lemon Garlic Herbed Salmon

Lemon Garlic Herbed Salmon

4 salmon filets (roughly 2 lbs, skin on)
Zest of 1 lemon
1 T parsley
1 t dill
1 clove garlic minced
3 T grass fed butter (I use KerryGold)
Sea salt
Cracked black pepper

Heat oven to 400 degrees. Put tinfoil on baking sheet for easy clean up. Place salmon filets skin side down. Mix all ingredients except salmon in a microwave safe bowl. Melt butter/herb mixture in microwave, roughly 30 seconds. Brush salmon with melted herb mixture and place in oven for 10-12 minutes. Remove from oven and use a spatula to carefully remove the salmon from the pan leaving the skin behind. It should come off very easily. Serve with your favorite side dish or vegetable!



Contributed by Trainer: Kit Tozier

Friday, June 3, 2016

Trainer Recipe: Portable Mini Quiche





  • 6 Grade A Large Eggs (can sub egg whites)
  • 1/4 cup(s), Pure Almond Unsweetened Original Milk (can sub skim milk)
  • 2 tbsp(s), Reduced Fat Parmesan
  • 1/2 Medium White Onion, finely chopped
  • 1 Cup Kale, finely chopped
  • 4 strips, Faken Baken - smoky flavor, cooked & crumbled
  • 1/4 tsp Sea Salt
  • 1/2 tsp Cracked Black Pepper
  1. Preheat oven 375
  2. Place 12 cupcake liners in muffin pan. May spray liners with PAM.
  3. Whisk together eggs & milk, then add all other ingredients
  4. Evenly pour mixture into each muffin tin
  5. Bake for 25 minutes, or until firm

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

Wednesday, June 1, 2016

Ball Exercise Videos!



Enjoy these great ball exercise videos from 
Texas Fit Chicks trainer Wendy Lee at
MWF 5a/6a

EXERCISE #1

EXERCISE #2

EXERCISE #3


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