Tuesday, June 27, 2017

Fit Chick Transformation: Cross Roads Fit Chicks

"I can remember sitting on the couch with my two year old and newborn and feeling defeated. Not only was I a new mom and a mom to two under two, I was overweight. I was unhealthy, I had no energy, I had no drive to get up and take care of these two precious souls. As I looked at them and longed to give them more, I decided then and there that this was it. I was going to be better, healthier, stronger. They deserved a mom that was full of energy, playful, and most importantly one that was a role model for a healthy lifestyle. 

I began eating healthy and going on daily walks. It wasn't easy at first. I was out of shape and slow. Despite everything in my mind telling me to quit, I didn't. Not this time. In 3 months I had dropped 30 pounds. I was feeling better by the day. I wanted to start incorporating more strenuous exercise, but I wasn't sure how. I had never been to a gym, I didn't know how to use any of the equipment, I didn't feel "fit" like the other people there. One day scrolling through Facebook I saw a post about Fit Chicks. It was a video of a portion of their workout. All women, women of all fitness levels, fun music, an energetic instructor, and modifications for all exercises. I immediately messaged the trainer and asked to try a class. 

After my first trial class with Fit Chicks I joined the same day. The energy, support, and compassion that I felt from this group of ladies was just what I was looking for! 

I'm coming up on my one year anniversary with Fit Chicks and I honestly can't imagine my life without it. While, I have lost a total of 90 pounds since beginning my fitness journey I have gained so much more-- confidence, energy, self-love, and strength. My favorite part of Fit Chicks is the sisterhood. I wake up every morning looking forward to seeing my friends, to sweating together, laughing, and starting my day on the right foot. I know that they are counting on me to show up, so even on the mornings I'd rather stay in bed, I show up and not once have I regretted it! Texas Fit Chicks has not only helped me become the healthiest version of myself, it has also made me a better wife and mother. It really is true what they say, "you can't pour from an empty cup." I'm so glad I found Fit Chicks, it literally saved my life. "

Cross Roads/380 Cooridor Texas Fit Chicks 
5 AM - M/TU/TH
For more information contact: marissa@texasfitchicks.com

Thursday, June 22, 2017

7 Steps to lose weight + How to speed up your metabolism

We've put together 7 simple steps to lose weight, plus details on how to speed up your metabolism. 

  • When starting a weight loss journey, especially a significant one, clients that set multiple small goals instead of focusing on the main goal are much more successful.  It is much more daunting to think about losing 50 pounds in 6 months than it is to focus on losing 10 pounds in one month. By choosing the smaller goal, in 6 months you will have lost 60 pounds instead of 50.
  • Reducing your stress level is essential when on a weight loss or fitness plan. Depression can cause you to eat more, eat unhealthy foods and reduce exercise. When you are stressed out it is hard to find motivation to exercise, so reducing stress can lead to being more active.
  • Increasing the taste and zest in your food can help you feel full and make dieting a great deal more pleasurable. By choosing spicy food and other flavor-packed cuisines, you entertain your taste buds and add to the overall level of satisfaction you take in eating. Meals no longer have to be bland, self-denying experiences.
  • As soon as you start to see some progress with your weight loss goals, reward yourself with a little shopping trip. You don't have to spend a lot of money. Just buying a new pair of pants or a new shirt will go a long way toward motivating you to continue. Soon you will see even more changes!
  • To help achieve more noticeable weight loss, watch the amount of sodium that you eat each day. Eating too much sodium can cause you to retain water which will lead to pounds on the scale. If you do not see your weight go down, you may become discouraged and give up your diet. Knowing that muscle weighs more than fat is important because the scale isn’t always the best indicator of improved fitness. Always go by how my clothes fit versus the number.

  • You should always try to find diets and eating plans that emphasize long term lifestyle change. Using methods of weight loss that have you losing weight much too quickly will only lead to you gaining back all of the weight you lost just as fast as you lost it. This becomes a vicious cycle for too many women. Are you one that's tried every diet?
  • Weight loss is all about consistency. Don't wake up one morning, think you are going to go to the gym or start boot camp one day, and be skinny the next day. Weight loss is about waking up every morning with the motivation and determination to keep on going, to keep changing your unhealthy habits into healthy habits, until you reach your target weight.

Every one of us has an idea about what we would look like if we were our ideal selves. For many of us losing weight is a vital step toward achieving that vision. By applying the tips from this article you will help ensure that you reach and maintain your ideal self. Weight lifting is a critical piece of any good weight loss program. Research has shown that weightlifting boosts metabolism. For a lot of people trying to speed up their metabolism, the first thing they think is to engage in an aerobic or cardio-exercise program. However, by merely focusing on cardiovascular activities, you may actually miss another piece of the fitness puzzle. Few people realize that when it comes to speeding up metabolism, good old-fashioned weight lifting is one of the effective methods, if not the best way to boost metabolism.

A number of studies have shown that athletes exhibit higher RMR (Resting Metabolic Rate) than non-athletes. RMR is the number of calories we burn to maintain our vital body processes in a resting state. It is usually determined by measuring a body’s oxygen utilization (which is closely tied to calorie burning) while one is lying down or sitting quietly in the early morning before breakfast or after a full night’s sleep. RMR typically accounts for about 65 to 75 percent of the total daily calorie expenditure.

When you lift weights, you’re not actually building muscle, you are breaking it down. The physical exertion involved in weightlifting causes the metabolism to speed up. After the muscle is broken down, the body compensates by building more muscle to try and keep the muscle from breaking down again. It takes a large amount of energy from calories to rebuild new and bigger muscles (happens while you sleep), So lifting weights burns calories and speeds up metabolism not only during the weight lifting workout but also while the body builds bigger and stronger muscles.

A weight lifting routine must be done correctly and at regular intervals to get the maximum effect. Going to the gym once a week will not bring the kind of results I am talking about. It will take some time and dedication to build new muscle mass but the end result will be worth it with a better body and a sped up metabolism. Fit Chicks boot camp trainers teach women HOW to lift and at intervals that work. Our program is proven to get results.

For taking the time to read this article, we would love to extend the offer of a free class with Fit Chicks if you've never experienced a FC workout, to see if our program might be right for you. Feel free to visit our website (www.fitchicktraining.com) to see which location works best for you. Reach out to the trainer in your area and let her know you’d like to try a free class!

Monday, June 12, 2017

Healthy Summer Dips & Smoothies!

It's getting hot! Smoothies can be such a refreshing low calorie way to stay hydrated and cool! The possibilities are endless, but we've really been enjoying the two we're sharing with you! Have a favorite smoothie or yummy summer dip? Share it with us in the comments! We'd love to hear from you.

1. Berry Chipotle Dip

1 (5.3oz) greek yogurt - blueberry or raspberry 
1/2 cup chopped cilantro
2 tsp. ground chili powder
2 tsp. ground cumin
Zest of lemon
1 tbsp. olive oil
2 tsp. chipotle in adobo
4 garlic cloves, minced
3/4 tsp. kosher salt

Puree all ingredients in a food processor.
Refrigerate for a few hours to let the flavors come together.
Serve with veggies or chips.

2. Spicy Black Bean Dip

15 ounce can black beans, drained and rinsed
1/4 cup fresh salsa
1/4 cup fresh cilantro, including stems
2 tablespoon fresh lime juice
1 teaspoon cumin
1/2 teaspoon garlic salt
1/4 teaspoon chili powder
1/4 teaspoon kosher salt

Place all the ingredients in a food processor and pulsate until the black beans and cilantro are nearly blended. Add up to a tablespoon of water to thin the hummus if necessary.
Serve with tortilla chips or fresh cut vegetables like bell pepper strips, cucumbers, zucchini, celery, snap peas, or carrots.

3. Blue Cheese Date dip

1 cup (4 ounces) crumbled blue cheese
1 tablespoon nonfat buttermilk
5 ounces fat-free cream cheese, softened $
3 ounces 1/3-less-fat cream cheese, softened $
3 tablespoons minced pitted dates (2 to 3 dates)
1 tablespoon minced shallots
1/2 teaspoon grated lemon rind $
1/4 teaspoon kosher salt
1/4 teaspoon black pepper
1/4 cup minced fresh flat-leaf parsley
2 1/2 tablespoons finely chopped walnuts, toasted

1. Place first 4 ingredients in a large bowl; beat with a mixer at medium speed 2 minutes or until smooth and creamy. Add dates, shallots, lemon rind, salt, and pepper; beat at medium speed until well blended, scraping sides of bowl as necessary.
2. Spoon cheese mixture onto a large sheet of plastic wrap. Form into a ball, using a rubber spatula. Wrap cheese ball in plastic wrap; chill overnight.
3. Combine parsley and walnuts in a shallow dish. Unwrap cheese ball; gently roll in nut mixture, coating well. Place on a serving plate. Serve immediately, or cover and refrigerate until ready to serve.

4. Summer Crush Smoothie

1 cup fresh organic strawberries
1/2 green apple
1/4 lemon
1/2 almond milk
4 ice cubes

Blend for 2 minutes and enjoy!

5. Pineapple Ginger Smoothie

1 cup pineapple 
1/2 cup almond / coconut blend milk

Blend for 2 minutes and enjoy!

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 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.