7 Steps to Create new healthy habits

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What are your habits?


Do you eat the same thing for lunch, go through the same exercise routine, and fall into bed at the same time each night? Or maybe you've made a habit out of eating whatever looks good, avoiding exercise, and staying up as late as possible.

John Dryden famously said, "We first make our habits, and then our habits make us."

Confucius said, "Men's natures are alike; it is their habits that separate them."

And Aristotle noticed that, "We are what we repeatedly do. Excellence then, is not an act, but a habit."

It's pretty clear that the habits you adopt will shape who you are.
When it comes to your body, the two habits that define your physique are your eating and exercise habits. In fact, everyone that you know who is in great shape has dialed in these two important habits.

If you aren't happy with your body, then simply adjust your eating and exercise habits. Here's how to adopt a habit:

Making a Habit
Use these seven steps to create a life-improving habit.

1) Decide on the ONE habit that you would like to develop. It's tempting to pick up 3 or 4 healthy habits, but choosing just one new habit is realistic and doable.

Here are some healthy habit ideas:
Do not eat after 7pm each night.
Bring your lunch to work instead of eating fast food.
Exercise 4 times a week after work for 45 minutes each time.
Only eat fruits and veggies as your afternoon snack.
Get up early and exercise for an hour each morning.
Work with a personal trainer 3 times a week.

2) Write your new habit down on paper. Also include your 3 main motivators for developing this new habit, the obstacles you'll face, and your strategies for overcoming these obstacles.

Here's an example:

My new habit is to work with a personal trainer 3 times each week.
My 3 main motivators are 1) to feel confident in my bathing suit this summer, 2) to have more energy, and 3) to fit into my skinny jeans.

The obstacles I will face are 1) not having the energy to go to my session after work, 2) not having enough money to pay for sessions, and 3) not having my spouse's support.

I will overcome these obstacles by 1) doing my workouts before work instead of after work, so I have more energy, 2) cutting down on frivolous spending to ensure that I can afford it, and 3) asking my spouse to support my efforts.
3) Commit fully to your new habit, in a public way. This could mean posting it on facebook, or simply announcing it at the dinner table. Put yourself in a position where you might be a little embarrassed to give up on your new habit.

4) Keep track of your progress. You could keep a detailed journal or simply make a check mark on each calendar day that you successfully exercise your new habit.

5) Keep yourself publically accountable. This means either status updates on facebook or verbal status updates at the dinner table. Your friends and family are in a position to offer you support, so don't shy away from those close to you.

6) When you fail, figure out what went wrong so that you can plan around it in the future.

7) Reward yourself for your success.

Once your new habit becomes second nature, usually in about 30 days, feel free to add a second habit by going through the same 7 steps.

I'd love for Texas Fit Chicks Bootcamp to become your new healthy habit! Call or email us now to reserve your spot.

Enjoy this yummy and healthy recipe tonight!

Easy Teriyaki Salmon

Salmon is filled with healthy omega 3 essential fatty acids, protein, and vitamin B12. This recipe is quick and tastes amazing. Serve it with a side of brown rice and steamed veggies.
Servings: 4

Here's what you need:

1 Tablespoon sesame oil
1/4 cup lemon juice
1/4 cup soy sauce
1 teaspoon ground mustard
1 teaspoon ground ginger
1/4 teaspoon garlic powder
4 (6oz) salmon steaks

In a large re-sealable plastic bag combine the first six ingredients; mix well.
Set aside 1/2 cup of marinade and refrigerate.
Add salmon to remaining marinade, cover and refrigerate for 1-1/2 hours, turning once. Drain and discard marinade.

Place the salmon on a broiler pan. Broil 3-4 in. from the heat for 5 minutes. Brush with reserved marinade; turn and broil for 5 minutes or until fish flakes easily with a fork. Brush with remaining marinade.

Nutritional Analysis: One serving equals: 392 calories, 19g fat, 2.6g carbohydrate, .2g fiber, and 38g protein.

5 Amazing (and Healthy) Recipes the fam will love...all under 30 mins.

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BBQ Chicken Wraps
Ingredients

4 large, high fiber tortillas (I used Large La Tortilla Factory Whole Wheat Low Carb Tortillas)
8 oz shredded, skinless rotisserie chicken breast
1/2 cup prepared barbecue sauce
1 cup canned black beans, drained and rinsed
1/2 cup corn (thawed if frozen, drained if canned)
1/2 cup shredded carrots
1 cup shredded cabbage
1/2 cup red onion, diced
1/4 cup fresh cilantro, chopped
1/2 cup reduced-fat sour cream
Juice from 1 lime, freshly squeezed

Instructions
Place a large nonstick skillet over medium-high heat. Add all ingredients except tortillas, carrots, cilantro and cabbage; stir to combine. Cook until hot, 4 to 5 minutes.
In a separate bowl, combine cabbage, carrots, and cilantro.
Assemble the wraps by equally diving the cabbage mixture between the 4 tortillas, and place in the center of each tortilla. Top with one-fourth of the chicken mixture; roll as you would a burrito.

Slice in half diagonally and serve warm.

Preparation time: 15 minute(s)Cooking time: 5 minute(s)Diet (other): Low calorie, Reduced fat, Reduced carbohydrate, High protein

Number of servings (yield): 4
Recipe by LaaLoosh.com.

Entire recipe makes 4 servings
Serving size is 1 wrap
PER SERVING: 206 calories; 5g fat; 34 g carbohydrates; 33 g protein; 14 g fiber

Chicken Breasts with Mushroom Cream Sauce
Ingredients


2 5-ounce boneless, skinless chicken breasts, trimmed
1/2 teaspoon freshly ground pepper
1/4 teaspoon salt
1 tablespoon canola oil
1 medium shallot, minced
1 cup thinly sliced shiitake mushroom caps
2 tablespoons dry vermouth, or dry white wine
1/4 cup reduced-sodium chicken broth
2 tablespoons cream
2 tablespoons minced fresh chives, or scallion greens

Preparation
Season chicken with pepper and salt on both sides.
Heat oil in a medium skillet over medium heat. Add the chicken and cook, turning once or twice and adjusting the heat to prevent burning, until brown and an instant-read thermometer inserted into the thickest part registers 165°F, 12 to 16 minutes. Transfer to a plate and tent with foil to keep warm.


Add shallot to the pan and cook, stirring, until fragrant, about 30 seconds. Add mushrooms; cook, stirring occasionally, until tender, about 2 minutes. Pour in vermouth (or wine); simmer until almost evaporated, scraping up any browned bits, about 1 minute. Pour in broth and cook until reduced by half, 1 to 2 minutes. Stir in cream and chives (or scallions); return to a simmer. Return the chicken to the pan, turn to coat with sauce and cook until heated through, about 1 minute.


2 servings

Active Time: 30 minutes
Total Time: 30 minutes

Nutrition
Per serving : 275 Calories; 15 g Fat; 5 g Sat; 7 g Mono; 84 mg Cholesterol; 5 g Carbohydrates; 25 g Protein; 1 g Fiber; 373 mg Sodium; 370 mg Potassium

Crockpot salsa chicken

Ingrediants:
4-5 frozen chicken breasts
1 can of corn
1 can black beans
1 small can green chiles
1 jar of your favorite salsa
(deli fresh or homemade tastes best)
4 oz low fat cream cheese
Combine all ingredients in crockpot on low setting for 7-8 hours.
30 min before serving add cream cheese on top and let melt.
Stir (shred chicken If preferred) and serve with corn tortillas, quinoa or brown rice.
Makes 4-6 servings depending on size of chicken breasts. Great for freezing and saving for work lunches
Eating Well/2008

Healthy Sloppy Joes
IngredientsAllrecipes

1 pound lean ground beef
1/4 cup chopped onion
1/4 cup chopped green bell pepper
1/2 teaspoon garlic powder
1 teaspoon prepared yellow mustard
3/4 cup ketchup
3 teaspoons brown sugar
salt to taste
ground black pepper to taste


Directions
1.In a medium skillet over medium heat, brown the ground beef, onion, and green pepper; drain off liquids.
2.Stir in the garlic powder, mustard, ketchup, and brown sugar; mix thoroughly. Reduce heat, and simmer for 30 minutes. Season with salt and pepper.

Nutritional Information
Amount Per Serving Calories: 188
Total Fat: 9.3g
Cholesterol: 50mg


Slow Cooker Chicken Tortilla Soup
Ingredients

1 pound shredded, cooked chicken
1 (15 ounce) can whole peeled tomatoes, mashed
1 (10 ounce) can enchilada sauce
1 medium onion, chopped
1 (4 ounce) can chopped green chile peppers
2 cloves garlic, minced
2 cups water
1 (14.5 ounce) can chicken broth
1 teaspoon cumin
1 teaspoon chili powder
1 teaspoon salt
1/4 teaspoon black pepper
1 bay leaf
1 (10 ounce) package frozen corn
1 tablespoon chopped cilantro
7 corn tortillas
vegetable oil


Directions
1.Place chicken, tomatoes, enchilada sauce, onion, green chiles, and garlic into a slow cooker. Pour in water and chicken broth, and season with cumin, chili powder, salt, pepper, and bay leaf. Stir in corn and cilantro. Cover, and cook on Low setting for 6 to 8 hours or on High setting for 3 to 4 hours.


2.Preheat oven to 400 degrees F (200 degrees C).

3.Lightly brush both sides of tortillas with oil. Cut tortillas into strips, then spread on a baking sheet.

4.Bake in preheated oven until crisp, about 10 to 15 minutes. To serve, sprinkle tortilla strips over soup.
Nutritional Info: 262 Calories/10.2g fat
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Hormonal Triggers that might be making you fat!

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I love endorphins. Hey, I confess. If you gotta be addicted to something, why not something good for you, right? There's nothing better than a runners "high" after a great workout.


Endorphins are the body's natural pain medication hormones. Endorphins (en-dor-fins), when they're released, make us feel better, improve our mood, increase pleasure, and minimize pain. There are some good ways, and bad ways, to increase endorphins.

Low endorphin levels make us crave fat

Nan Allison in her excellent book Full & Fulfilled describes the relationship between endorphins, food, and exercise. By permission, Nan Allison, M.S., RD writes:

High concentrations of endorphins in the brain produce a sense of euphoria, enhance pleasure, and suppress pain, both emotionally and physically. When endorphins are low, people feel anxious; they are also more aware of pain. They have an appetite for fat and fatty foods, such as fries, cheese, creamy sauces, margarine, butter, fried chicken, potato chips, and chocolate, to name some of the most popular examples. Upon eating some fat, they will notice a change in mood, feeling more pleasure. This feeling is related to a higher concentration of endorphin.Exercise, by releasing fat from within the body, raises endorphins and causes the same mood changes.

When we have cravings for potato chips and chocolate, it may mean that we need an endorphin pill rather than all the empty calories from chips. Well, there's a problem. We don't have an endorphin pill. But we have something even better; knowledge of how to deal with these specific types of cravings.

Low serotonin levels make us crave sugar

Similarly, another hormone, serotonin makes us feel calm, poised, confident, and relaxed. When our serotonin levels are low, we feel nervous, irritable and stressed. We don't crave fat, now we crave sugar.

Have cravings for sugar? Nan Allison advises that trying some crackers, frozen yogurt or popcorn may help by raising serotonin levels with far less calories.

Low dopamine make us feel foggy

Mentally "foggy" at times? This just may be caused by low dopamine levels. When we don't get adequate protein, dopamine levels drop and this makes us mentally sluggish.

The best way to raise dopamine levels, get plenty of lean protein in you diet, with moderate fat and carbs, advises Nan Allison.

High-intensity exercise performs best

Researchers have shown for years that high-intensity exercise increases these hormones significantly. At Texas Fit Chicks Bootcamp we incorporate interval training ~ with intensity that's guaranteed to burn fat and change your body.

"Post-exercise beta-endorphin levels correlated with the peak speed attained during the sprint and the subjects peak power to weight ratio. These results suggest that the increases in plasma adrenaline are related to those factors that reflect the stress of the exercise and the contribution of anaerobic metabolism." ( Exercise intensity-related responses of beta-endorphin and catecholamines, 1987, McMurray).
When we experience strong cravings for sugar and high fat foods, it's probably due to a low hormone level that can be resolved with a sensible food choice.

When it comes to diet, the research is clear, the best diet is a balanced diet / in moderation.

Remember to get some high-quality carbs before workouts. This will help fuel the intensity of the workout, and increase, not lower your metabolism.
 
Here's a fabulous post-workout snack: great post workout meal! It's about 300-400 calories depending on the type of yogurt you use. It's great to make extra...you can store in the fridge to grab and go! It tastes wonderful from the fridge or freezer (as an ice cream substitute)! My kids love it too as a dessert! It's packed with protein!
Ingredients:

4 oz Vanilla Yogurt
4 oz Light Cottage Cheese
1 tbsp Granola
1/2 scoop vanilla Whey Protein

Add fresh or frozen Blueberries, raspberries, strawberries or any other fruit you would like to try with it.

Blend in blender then enjoy!!
 
Every client of Texas Fit Chicks Bootcamp gets a FREE MEAL plan to teach you how to eat! You will lose weight and get faster results than at the gym with our trainers.
All fitness levels welcome - we train chicks in McKinney, Frisco, Plano and Prosper Texas.
Click here for Texas Fit Chicks Bootcamp Website

Why our clients love Texas Fit Chicks Boot Camp...

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Sometimes chicks are nervous that they won't be able to "Do bootcamp" because they feel like they're not fit enough. I can't tell you the number of times that I've heard the following: "I need to start working out so that I can do ok once I start with Texas Fit Chicks." Nothing could be further from the truth! We show each exercise at beginner, intermediate and advanced levels. Don't take it from me though, here are a few of our chicks and their experience with our fitness boot camp:

"Joining Texas Fit Chicks Boot Camp has been a life changing experience for me. I have finally found the motivation that I was lacking for so many years. I was very nervous when I joined boot camp that I would not be able to keep up in the classes. From the first day of class I have felt comfortable and confident in my abilities. The trainers show you different levels for each exercise and allow you to increase to the next level at your own pace. I also enjoy how every class is different and the exercises are fun. After 3 months I have lost 24 lbs and 18 inches. I could not have done it without Texas Fit Chicks Boot Camp." - Brooke R.

"This boot camp helped me push myself harder than I ever would have pushed myself at the gym. The large variety of strength and cardio exercises kept me from ever getting bored and the accountability of being in a class setting kept me from making any excuses! I lost weight and inches in my first five weeks and am looking forward to losing even more!" Karen M

"I was really really nervous about starting this boot camp.  I didn't think I'd be able to handle the level they worked out or manage to get up at 4:30am three days a week.  It's been a great experience so far.  Melody assured me I wouldn't feel uncomfortable (I'm REALLY shy), and although I was still hesitant, I gave it a shot.  She was right.  I haven't felt uncomfortable one time.  I've been able to work out at the level that feels right for me.  I can already see a difference in my body and have only gone 4 times so far! I already can't wait to sign up again." Danielle O.

We strive to make Boot Camp fun and EFFECTIVE. Our number one goal is for YOU to reach your goals. Our Female trainers are all experienced and experts in our field - with national certifications. We will never try to sell you supplements, Shakes or anything else. Just result Driven workouts. We love training chicks in McKinney, Frisco, Plano and Prosper ~ and have women that drive from Allen, Prynceton and Dallas to join our bootcamps! Jump in on any Monday that works for you...and with the flex option you can do bootcamp even if you travel or have a changing schedule from week to week.

Our free meal plan gets you results faster. Don't wait to get fit before you jump in with us ~ that's OUR job to get you fit!

Daily Boot Camp Fitness Tips on Texas Fit Chicks Facebook Page

Texas Fit Chicks Bootcamp Website

Thinking about lipo? Think again...

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Liposuction is the fourth most popular cosmetic surgery procedure in the US according to the American Society of Plastic Surgeons - but, says new research, it’s far from perfect. A new study from the University of Colorado examined non-obese patients who’d had liposuction of their thighs and lower abdomens and found that fat that’s been removed from one part of the body comes back in another part. For study participants that meant that, after a year following the surgery, fat deposits came back in the patients’ upper abdomens, shoulders and upper arms. Liposuction, which is not a treatment for obesity and which removes unwanted fat from specific areas of the body, such as the thighs, chin and abdomen, accounted for 200,000 procedures in the US last year.

Top 10 Favorite Trainer snacks

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Snacking throughout the day is the best way to keep your metabolism stoked and body out of starvation mode. The following snacks are my personal favorites...and while I'm not a nutritionist...I get asked what I eat often. Thought I would share my top 10 fave snacks with you! One other note - I don't "count calories" throughout each day. I think these have on avg of 200-250 each, give or take a few.

• Muscle Milk Light with frozen banana ~ Great protein with no sugar or lactose. I freeze bananas (when they're on the greener side). Pour can of Muscle Milk into cup, run banana under a little water to soften the peel (or peel before you freeze) unpeel banana, chunk it up into 3 pieces. Add ice and blend. Consitstency of a milkshake and really satisfying! I get the 18pk of muscle milk at Sams (around 24 bucks)
• Supreme Protein ~ best protein bar EVER. Yummy and only around 200 cals. Truly tastes like a candy bar and kills chocolate cravings for me.
• Edamame ~ Buy it already portion sized out for you at Sams (frozen). Steams in the bag and only has 150 calories. Keeps your hands busy as you snack.Great movie watching snack!
• Celery w/ Almond Butter ~ Celery has like 20 calories for 3 stalks. Add 1T of almond butter and it's a great healthy snack that my kids actually love!
• Apples ~ Apples are full of fiber which is always good when trying to lose weight. Try to buy organic since the skin is thin, and they will be full of pesticides. Once you eat the organic for a while, the others taste really bad. Buy only what you will eat for the week - they will go bad faster than non-organic (which is NOT a bad thing!)
• Greek Yogurt with Frozen berries ~ this is so good. 1C of plain greek yogurt, 1/2C of frozen blueberries,strawberries, etc. and a Truvia packet (or liquid stevia). Satisfies my sweet tooth and is packed with protein. Deeee-lish
• Raw, Unsalted Almonds ~ I keep a ziploc bag of these in my car all the time. They are perfect for when you're out and start getting hungry. Has saved me from the drive-thru many a time.
• String Cheese and a cup of hot green tea ~ This is a great afternoon snack. Eat the cheese slowly and savor with the tea. It's relaxing and the benefits of green tea is another entire article in itself!
• Turkey Lettuce Wrap ~ Choose low-sodium breast of turkey from the deli, wrap in a piece of Bibb lettuce and have 2 or 3 for a great snack. This was from South beach when I tried that a decade ago, and I still remember (and love) this snack
• Hard Boiled Eggs ~ I boil a dozen eggs every Sunday and they are gone within the week. Kids love them and they are a really easy grab and go snack that fill me up! Need more than 1? Have up to 5 egg whites and 1 yoke.

Hope you enjoy the ideas ~ feel free to share any others that you love!
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Mexican Chicken and Rice Casserole (Yes, it's healthy!)

Yes - you can enjoy Mexican food AND casseroles that are healthy! Sounds like an oxymoron ~ but you will love this recipe. At only 240 calories per serving, it's a great dinner to enjoy anytime.
Ingredients



1 can fat free cream mushroom soup


1 can fat free cream chicken soup


1 can water


1 can black beans, drained and rinsed


1 can Rotel diced tomatoes with chilies


1 1/2 c rice


1 pkg taco seasoning


cilantro and green onions chopped (optional)


frozen boneless,skinless chicken breasts


shredded cheddar cheese (2% cheese)




Directions


13x9 in glass casserole dish with cooking spray


wisk soups, water and taco seasoning in bowl then pour into bottom of dish


sprinkle rice over soups


place chicken breasts FROZEN over soup and rice


pour beans and tomatoes over chicken, cilantro and green onions sprinkled on top.


Cover with foil, bake 350 degrees 1 hour,40 min.


remove foil, sprinkle shredded cheese over to melt.


Number of Servings: 12

5 Ways to Fire up Metabolism

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Gone are the days of eating well a couple of weeks before the beach and feeling great in the bikini. Now, in my (sort of late) 30's, I'm blessed with 3 great kids that completely jacked my body. Wouldn't trade it for the world I love them to death...but that's the reality of having lots of kids via c-section! I've learned that the best way to see results from boot camp workouts, is clean eating along with the exercise. What does it really mean to "eat clean?" Not sure if there's a true definition out there ~ but the best way I define it is this: sticking to food that is unprocessed and doesn’t contain added, artificial junk. When grocery shopping, the safest way to know that you are doing "clean" shopping is to shop the perimeter of the store. Here are the 5 Food Rules that will ensure you are on the road to clean eating!

• Reject Refined Sugar not tomorrow...NOW!  The average American consumes an astounding 2-3 pounds of sugar each week, which is not surprising considering that highly refined sugars in the forms of sucrose (table sugar), dextrose (corn sugar), and high-fructose corn syrup are being processed into so many foods such as bread, breakfast cereal, mayonnaise, peanut butter, ketchup, spaghetti sauce etc...An influx of sugar into the bloodstream upsets the body's blood-sugar balance, triggering the release of insulin, which the body uses to keep blood-sugar at a constant and safe level. Insulin also promotes the storage of fat, so that when you eat sweets high in sugar, you're making way for rapid weight gain. It tears your body down - valuable nutrients are robbed from vital organs in the body's attempt to process too. Get off the stuff on the path to clean eating.
• Fill Half of your Plate with Veggies ~ You can't go wrong with this one. Most Americans don't come close to this one. Veggies are full of nutrients, and are an excellent source of fiber! Fiber keeps everything moving, and your blood sugar levels nice and steady. Edamame is a great snack ~ and often gets me through that afternoon slump between 4pm and dinner! You can make a great salad throwing in fresh veggies ~ or sneak them in sauces. 1 Cup of Asparagus = 36 calories!!! You can eat LOTS of veggies.
• Make Broth-Based Soups a habit ~ Soups fill you up and you can add all sorts of healthy things in there. Here's a fantastic recipe for Chicken Noodle Soup:

1 tablespoon butter

1/2 cup chopped onion

1/2 cup chopped celery

4 (14.5 ounce) cans chicken broth

1 (14.5 ounce) can vegetable broth

1/2 pound chopped cooked chicken breast

1 1/2 cups egg noodles

1 cup sliced carrots

1/2 teaspoon dried basil

1/2 teaspoon dried oregano

salt and pepper to taste

Directions

In a large pot over medium heat, melt butter. Cook onion and celery in butter until just tender, 5 minutes. Pour in chicken and vegetable broths and stir in chicken, noodles, carrots, basil, oregano, salt and pepper. Bring to a boil, then reduce heat and simmer 20 minutes before serving. 164 Calories/sv - Serves 6

• Eat a Balanced Breakfast ~ No, that doesn't mean a pastry and Venti bold on the way to work. Steel Cut oatmeal is SO good for you, and fills you up. Takes a while to cook, so I cook it on Monday and divide it up for the next 3 days. It will fire up your metabolism for the day, as you Break-the-Fast. You won't be doing your body any favors trying to "save" calories by skipping the most important meal of the day. 10am won't be so daunting if you've had a great breakfast!
• Eyeball your Portions ~ Even though you are on the road to eating clean, you can Over-eat the good stuff and still GAIN weight. We supersize everything in our society, and supersizing your portion of anything is going to supersize you. Here are the following portion sizes you should go for when trying to re-shape your body

Lean Protein ~ Should fit in the PALM of your hand

Leafy Greens ~ Should fit in the palms of your two OPEN HANDS

Veggies ~ Should fit in one OPEN hand

Whole Grains ~ One cupped hand

You can't expect huge results from boot camp or any other workout plan without adding good eating habits. Your trainer gets you 3 hours a week, but what you do for the other 165 hrs determines YOUR results!

We lead workouts in McKinney and Frisco for our clients three days a week. The best results come from working out at the right intensity level along with clean eating. How do you know if what you are doing will work? We can teach you how to workout for optimum results. Texas Fit Chicks Boot camp in Mckinney and Frisco Texas are all led by nationally certified Personal Trainers that are experienced in helping women lose weight. Take the guess-work out of your weight loss!

Ready for swimsuit shopping? Get fit with us! $199 for 5 weeks of bootcamp at any of our Women Only bootcamp locations, including McKinney, Frisco and Prosper Texas. Serving women from Plano, Allen, and all of North Dallas. Our Team, Your goals, Great results!

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Muscle confusion during boot camp workouts - why our trainers want to keep you guessing!

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Usually you wouldn't think of confusion as being a good thing....but we do! Muscle confusion that is. Essentially, our muscles are lazy. Once they've become accustomed to a workout, they'll generate just enough energy to complete that workout. This results in the dreaded plateau. Part of the reason that Texas Fit Chicks bootcamp is so much fun, is that you will never know what's coming next. Our workouts are designed for weight loss and also to make that hour FUN! There's also a strategy in that. We want to keep your muscles guessing and adapting, so that you can get results and tone up! We train using compound exercises each time we meet. That simply means working more than one major muscle group at a time ~ for maximum results in minimal time! I don't know about you, but I love to multi-task and feel like I'm getting more than one thing done at a time.

If you begin an exercise routine of walking - and determine that you are going to walk 1 mile a day for 3 days per week. That's great! You will see results, as long as your calories in vs calories out isn't off kilter. If you continue to walk 3 mos later the same distance and the same intensity level, your body has adapted and you will no longer see your body change as  you did in the beginning. It's critical to overload every once in a while. Overloading is simply when: a greater than normal amount of stress or load on the body is required for training adaptation to occur. In other words ~ you have to do more to get results. When you are a client of Texas Fit chicks bootcamp, the trainers will always be challenging you with workouts designed to safely overload your muscles. We take the guesswork out of what to do at the gym!
Boot camp is the perfect way to be sure that your body won't have the chance to plateau. Our certified personal trainers have experience with strength training and how important it is to change it up to continually see results. McKinney Texas is home to Texas Fit Chicks and Frisco now has the chance to work with Michelle, our newest personl trainer! Michelle is Cooper Certified and is an experienced bootcamp instructor. Their new location is at Legacy and Lebanon - in Frisco, Tx. If you are tired of going to the gym and not knowing what to do for a good workout, we can help! We offer affordable accountability for all fitness levels.

Click here for our McKinney/Frisco boot camp
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McKinney Texas Boot Camp, Frisco Texas Bootcamp, Plano Texas Bootcamp, Mckinney bootcamp, Frisco bootcamp

New Frisco Bootcamp starts soon...why bootcamp is the best way to get into shape!

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There are lots of boot camps popping up all over the place. We invite you to check out the rest, then come train with the best (us)! Our program has helped literally hundreds of women in the McKinney and Frisco area lose lots of weight and regain their health and fitness. Our instructors are not group fitness trainers, they are all nationally certified personal Trainers with the knowledge and expertise to help you reach your fitness goals. We've helped brides-to-be get ready for their big day, moms looking to get their body back after baby, grandmoms wanting to keep up with their grandbabies and everyone in between! All fitness levels are welcome, and we are committed to YOUR success when you become a client of ours!

We are very excited about our newest location - in Frisco - at Legacy and Lebanon! This class will meet MWF from 5:30am-6:30am. Your trainer is Michelle, and she's a cooper certified trainer that has lots of experience leading bootcamps and training women! The class starts on Feb 28 - and if you sign up this week, you can waive the $25 registration fee! Ready to sign up? Click here for Texas Fit Chicks website

At Texas Fit Chicks Boot camp, we offer the most effective workouts for quick weight reduction. Even women that have had difficultly losing weight, get great results following our boot camp program. A well-designed boot camp class will provide a progression of every exercise for novice, intermediate and advanced fitness levels. As you develop more strength, you will increase the difficulty level with ease. Our trainers will show you how to progress safely!

Our bootcamp workouts work effectively because the workouts are based on physical exercise science and physiology, making use of the proven techniques of resistance and cardiovascular coaching. Developing muscle is essential to boosting the body’s metabolism and successfully and efficiently losing pounds by burning extra calories throughout the day.

Yet another reason that fitness boot camps are an excellent way to get into shape and slim down is the fact that they provide framework and consistency. You no longer have to go to the gym and figure out what to do to get results. Being in our fitness boot camp, the workouts will provide you the results you want, and our trainers will keep you accountable. Michelle, our newest trainer is a Cooper Certified experienced bootcamp trainer that will give you a great workout and help you reach YOUR goals.

Fitness boot camps also offer substantial wellness benefits. One of the most critical wellness concerns for women is heart disease; so cardiovascular wellness ought to be one in the major goals when picking an physical exercise program. Boot camp workouts provide enough cardio physical exercise to help maintain a healthy heart, and decrease the chance of a heart attack or stroke. Another benefit of boot camp is reducing the threat of osteoporosis by improving bone density. The weight-bearing exercises typically found inside our boot camp are critical in increasing a woman’s bone density.

Another added advantage of fitness boot camp workouts for women is time management. Many workouts, our clients are burning over 600 calories per hour. We frequently use compound exercises to target more than one major muscle group at a time - for optimal use of the hour we get you!

Do you want to get a lean body? Do you need a Frisco Area Boot Camp? We are so excited about our new location at Legacy and Lebanon, Frisco Tx. With Texas Fit Chicks Boot Camp most of us give attention to merely the features, routines, as well as coaching which gets the benefits YOU want. !

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Serving women from McKinney, Frisco, Allen, Plano, Prosper, Richardson and as far as Denison Texas!

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Smart Shopping ~ 7 Tips for success

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Grocery stores can make or break your fitness goals. Your success depends on what goes into the cart and makes it into your home. One of my favorite quotes is "you can't out-train a bad diet." This is SO true. Can you imagine preparing for, then running a marathon without losing a pound? It happens. I know this - because it happened to me. Yes, running 5 days a week, then the race itself, I logged hundreds of miles that summer and didn't lose a pound. I didn't understand it. There was a very simple reason that I lost no weight. I ate more than I burned off. If you consume more calories than you burn off you gain weight. No matter how hard you train, one trip to the grocery store can undo all that you've done at boot camp or the gym.

Getting in and out of the grocery store with exactly what you planned to buy is tricky. How many times have you gone in for bread and left with $50 worth of stuff in your basket? There are lots of ways the stores keep you wandering down the aisles, and if you go with a plan, you are more likely to stay on track. Here are ways to shop smart and stay on track!

Stop by the cooler in the front...and get the largest bottle of water they sell - pop it open and drink the entire time you're shopping. If you happen to be a little hungry, it will satisfy you. It will remind you of your goals to make this a healthy shopping trip, and it will help get you to your 64 oz minimum water intake for the day! I try to find the liter bottles and finish it before I leave. Plan your lunches and dinners on Sunday ~ Spend an hour making your list and your plan. Think through the entire day, including snacks. Once you've purchased it, bring it home and do the chopping and sorting. It will take a few more minutes out of your day, but it will also make grabbing a healthy snack easier - which makes it more likely you will eat it and not junk. If you know that you don't have time to chop everything ~ buy it already done for you. Try to only hit the grocery store once a week.

Plan 1 cheat meal per week BUT.....Don't buy the chocolate you are going to indulge in, until the day you're going to eat it. Too tempting to have it in the house for most people. If it's not in the house, it's not going to be as much of a problem in a weak moment.

Never, Ever go to the store hungry - I'm sure you've heard this, but it's worth mentioning again. This will blow your strategy. Especially if they're handing out samples. I've never been to a store where they're sampling celery and almond butter. It's usually egg rolls, creamy alfredo or something else that's going to be creamy, unhealthy, and not on your list! You're much more likely to make impulse purchases if you're hungry and at the grocery store.

Linger in the Produce section and shop the perimeter - Shopping the perimeter means that you are spending most of your $$ on produce, lean meats, and dairy. The processed, packaged, preservative laden food is all in the middle of the store. Linger in the produce and make your basket look like a rainbow of colors from all of the veggies and fruits you buy. Get fresh lemon to flavor your water during the week. Apples for healthy snacks....

Choose fresh or frozen veggies - canned veggies just don't cut it. Fresh is best. Steam them, bake, or boil. Don't smother with butter or cover with cheese :) If you can't do fresh, frozen is next best. Don't overcook the veggies or they lose their nutritional value.

Go without the kids - Even though mine are older, if I have them with me, I always buy more. If you have kids (that are old enough to talk) chances are they are going to be asking for junk. The cereal aisle will become a battleground. If all you have in the house is cereal that you pick out based on it's nutritional value, there's no discussion on whether or not they will eat it. The people that package Trix and Lucky Charms know how to get their attention...so if possible, go alone.

Eating clean IS a little more work. It is NOT as convenient as the drive-thru at Wendys. But, for a little extra work, you get a huge payoff. Your training during the week will not be trashed by the trip to Market Street. Here's a list of the foods that are in my basket each wk:
Chicken breast (skinless, boneless)
eggs
Apples
Clementines
Asparagus
Whole wheat breads
Ezekiel muffins
Almond butter
Skim milk
bananas
Sweet potatoes
Lettuce/Spinich
almonds (raw, unsalted)
steel cut oatmeal

Texas Fit Chicks boot camp in Mckinney will get you to your fitness goals. We are a team of female certified personal trainers with years of experience. Don't let losing weight be a guessing game of what will work. We know what works and how to get you there.
Fitness for all women. Serving chicks from McKinney, Allen, Plano, Prosper, Frisco and Dallas! Located in Stonebridge Ranch - less than a mile from Adriataca and less than a mile from Frisco.
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10 Foods that Fight Fat & help you lose weight!

Foods that fight fat. If you want to lose weight but don’t know what to eat…you’re not alone. Go into any bookstore and you will see a dozen different books on what to eat and what not to eat. Some of those books are great – and some should be used as a coaster for your drink. There’s not a secret solution or quick fix – actually let me restate that. There are quick fixes that will drop weight off of you…but they only last as long as you are “On” them – and once you return to normal eating, more often than not, more weight will come on. You basically screw up your metabolism each time you do one of those things….so it gets harder and harder to keep it off. Here are the top 10 foods I keep handy that are all great in fighting off fat!


1) Cottage Cheese. Why it works Cottage cheese has whey protein, which releases hormones that tell your brain when you've had enough to eat, says Dave Grotto, R.D., of Chicago. Look for lowfat versions, which have 80 calories and 1 gram of fat per 1/2 cup. My husband likes to mix lowfat yogurt with the cottage to make it a little tastier…just make sure the yogurt has less than 12g of sugar.

2) Egg Whites - Why they work The amino acids in egg whites help build lean muscle that may in turn help rev metabolism. I buy 18 lg eggs on Sunday, boil them and then dry them off – pop em back into the egg crate and we eat on them all week long for a really quick and easy snack. They are great for the afternoon snack attack hits!

3) Oatmeal - Why it works Plain oatmeal has no added sugar and keeps blood sugar steady. Even better than Old Fashioned kind – do Steel Cut for more fiber. I add cinnamon and stevia (natural sweetner) to make it even better. Great on a cold morning.

4) Almond Butter – Why it works We use almond butter daily around here. It’s healthier than Peanut butter, and supplies healthy fats we need. Spread it on celery sticks for a great afternoon snack. Don’t over-do 2T 190 cals.

5) Beans – Why it works You can't beat beans—they're only about 150 calories per 1/2 cup and full of protein, fiber and antioxidants. Always good with brown rice or veggie chili. They will fill you up and will go easy on the grocery bill too!

6) Salmon – Why it works Just 3 ounces of canned salmon delivers 530 IU (more than the Daily Value) for vitamin D and 181 mg of calcium, a power-packed nutritional combination that may be just what your waistline needs as we get older

7) Soybeans (Edamame) – Why it works These are fat blockers. Soybeans contain lecithin, which help flush fat from your system rather than sticking on your thighs. 1 C has 150 calories…great afternoon or movie snack!

8) Lean Protein – Why it works Regulates insulin levels and stops cravings. Helps the body fill full. Protein is known as the building block for the body's muscle. The more lean muscle mass built in the body, the less fat that will exist in the same area! Great sources: Chicken breast, turkey, egg whites, buffalo

9) Olive Oil – Why it works Olive oil is a monounsaturated fat. Our bodies metabolizes these types of fats at a faster rate than saturated fats, which may lead to further weight loss. The British Journal of Nutrition published a study in 2003 suggesting that monounsaturated fats, from products such as olive oil, break down fats stored within the body. Once the fat was broken down, it was easier for the body to release and eliminate the fat. Replace oils in your diet that contain saturated fats with olive oil to increase your belly fat loss.

10) Whole Grains – Why they work Whole grains have been shown to reduce the risk of heart disease by decreasing cholesterol levels, blood pressure, and blood coagulation. Whole grains have also been found to reduce the risks of many types of cancer. They may also help regulate blood glucose in people living with diabetes. Other studies have also shown that people who consume more whole grains consistently weigh less than those who consumed less whole grain products.

Check labels carefully! Foods labelled with the words "multi-grain," "stone-ground," "100% wheat," "cracked wheat," "seven-grain," or "bran" are usually not whole-grain products. Color is also not an indication of a whole grain. Brown does not necessary mean whole wheat or whole grain! Some brown bread has brown coloring added to achieve the brown color!

When determining if a packaged food product contains whole grain or not, look for the word "whole" in the ingredient list. Also look for the Whole Grain Stamp (see above examples). A "good source" stamp contains at least 1/2 serving of whole grains while an "excellent source" contains at least 1 serving of whole grains. - Healthcastle

For the fastest weight loss possible (the healthy way) combine Cardio and Strength training in your workouts. Be sure to increase weight and/or reps to avoid the dreaded plateau. Not sure how to workout? Let our female personal trainers teach you how to reach your goals. Our women only bootcamps incorporate interval training and mix in Kettlebells, Medicine Balls, Resistance Bands and more...so we keep it fun and your body won't ever know what's coming next. Our trainers have been successfully helping women lose weight and keep it off since 2009, and we have the most fun McKinney Boot Camp around! We are located less than 1 mi from Adriataca, in Stonebridge Ranch, and less than 1 mi from the Frisco line. All of our workouts are INDOORS for the winter. You will lose weight, get a meal plan for free, and have fun in the process!

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Why Resolutions Fail ~ & how our McKinney boot camp will help you reach your goals!

Did you make a new year’s resolution? If you decided 2011 would be the year you get fit, you are not alone. Researchers say that 65% of people in our country made some sort of fitness related resolution. That's great, if only resolutions worked. People start out with the best of intentions, but usually by about April, those goals have become a thing of the past, and frustration likely sets in. We don't have much patience these days. Instant gratification is what we are accustomed to. When it comes to weight loss, that's what most are looking for - the quick fix. Only problem with that is, it just doesn't work long term. Most weight loss books you see everywhere at the bookstore lure you by promising rapid weight loss on their plan. While it is true that you will lose some weight quickly (most of it's water weight) if you do what they say, the moment you are "off" the plan, it comes right back on. Many times you gain extra weight since you have completely messed with your metabolism - and you've felt deprived. How many of us can relate to the following: "Oh no, I already screwed up today since I had a strawberry, which isn't allowed on this phase of the diet, so might as well grab a Snickers at 7-11 on the way home from work, and start again fresh tomorrow". If you've ever done a fad-diet, you can probably relate. So what's the answer?



Look at your daily habits and see where there is room for improvement. If you are trying to change your physique, it's important to make sure you are not taking in more calories than you are burning. I advise my clients to use the 90/10 rule. Eat well 90% of the time and do what you want to 10%. I encourage them to eat "clean" during the week, but take one day off on the weekend for a "cheat day". When you start to see how much your diet correlates to how your clothes fit, you might change that to one "cheat" meal a week, instead of an entire day. If you habitually make poor choices when it comes to what you eat, you won't reach your goals no matter how hard you workout. It's easy to educate yourself on calorie content since most places list their nutrition info online. I'm not sure how many of us would sit down and polish off 18 Oreo cookies, but a lot of people drive through Sonic and eat an Oreo blast without thinking about it. The number of calories is the same as if you'd just eaten the 18 cookies. 1,020 calories in that blast. It would take over 2 hrs of intense exercise for the avg person to burn that shake off. Most people underestimate the calorie content of food when they eat out, and overestimate what they burn at the gym or on their own.

Don't weigh yourself daily, or even weekly. All of us fluctuate on the scale (especially women) throughout the month. There is nothing more discouraging than working out, eating well and then seeing your number stay the same, or even go up. Go by how your clothing fits. When you start working out, and strength training, you will build lean muscle mass, which weighs more than fat. You can be losing inches, but the number might not change. Trying to get clients out of the habit of weighing every single day is tough, but those that do it tend to be happier than those that fixate on the number. Weigh only once every 5-6 weeks for a clearer picture of your progress. If you are a bootcamp client of ours, we will take a full body comp at the beginning of your boot camp, and then again at the end for a great snapshot of your progress.


Plan ahead. Failing to plan is planning to fail. What's in your pantry that tempts you? If you don't bring it into the house, you won't eat it. My willpower begins at the grocery store. Just be sure to grocery shop when you're full. You're less likely to buy junk if you're not hungry. Last year in May, both of my kids had a ton of birthday parties to attend, all within 4 weeks. I think there were seven total. Cake is my temptation. I can have ice cream in the freezer for months, but if there's cake on my counter, I eat it for breakfast. I knew I would be offered cake 7 times within the month. I decided which party I would say yes to the cake, and which I would politely decline. Had I not done that, I would've ended up eating basically an entire cake (7 slices!) It's the little things that can add up and equal extra lbs on the scale. Don't deprive yourself of the yummy stuff in life,; just decide when to indulge and when to abstain.


Decide today what your goals are. Write down what changes you will make this week, to get you to your goals. Enlist support for your plan. Surrounding yourself with people that have the same goal as you do makes the process much easier. At Texas Fit Chicks bootcamp, you will meet other women that have the same goals as you, and that will make your journey more fun. Journal your progress along the way. Keeping a food journal is a great tool when trying to lose weight. Our personal trainers will be happy to look over your food during boot camp, to see if there is room for improvement. Celebrate your victories as they happen, and forgive yourself when you stumble. You might just find that you start loving your new health not just for how good you look, but for how you breathe easier, play with the kids longer, enjoy less stress, etc. Let our trainers guide you to your goals. Our McKinney boot camps serve women from Frisco, Allen, Plano and Prosper. We are located on the far West side of McKinney (Stonebridge Ranch) less than a mile from Frisco. We offer indoor boot camp with all female Nationally Certified female personal trainers. Start any Monday! Get Up, Get out, Get fit Texas!Click here to visit our website
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No more excuses. Personal story from your trainer.....

Do you have an excuse?


Making life changes can be difficult. Humans are creatures of habit, and sometimes those habits can have a really negative effect on our daily lives. One of those is being sedentary. Modern conveniences make it really easy to not get moving. It’s interesting to me that very rarely do you see old black and white photos of obese people. Granted, none of them seem to smile, and they don’t look particularly happy most of the time, but I can’t think of many pictures I’ve seen with overweight people! Back then, they didn’t have the conveniences we do and they didn’t have the weight problem either. The number of people that will become diabetic this generation is staggering. The childhood obesity rate is steadily climbing and something has got to be done. Parents have the first influence on our kids, and what we do at home is an example to our kids, that starts at an early age. It’s our responsibility to show them how to take care of our bodies and exercise is an integral part of that. There are lots of excuses that we make though, and we need to really reflect on whether or not it’s truly a reason to not get up and get moving.


It takes the first step to start a new lifestyle. I have been there. I gained around 75 lbs with my first baby. I remember watching a Cowboys game, seeing Emmit Smiths' stats and being horrified that I was only 12 lbs less than him! Totally sedentary during pregnancy, diagnosed with toxemia, put on bedrest and had an emergency C-section 3 weeks early. I had a lot of weight to lose after that baby, but with diet and exercise was able to get back to pre-baby weight. Maintained it pretty well, then baby #2 came along. I gained another 50+ pounds and again, had a lot of weight to lose. This time though, it wasn’t so easy. Baby 3 came soon after, and I was determined to do this one differently. I exercised throughout the entire pregnancy, still gained around 40 lbs, but she was a big baby, and I lost it within 2 wks. It was night and day different. Then, my thyroid decided to give up on me. I was diagnosed with Hypo-Thyroidism at 27. Had all the symptoms, extreme fatigue, hair loss, difficulty losing weight, etc. It’s something that completely changes your life, since that little thyroid controls your metabolism. It’s not fun – sometimes I think it’s not fair – but it is what it is, and I work around it. Exercise and clean eating makes a ton of difference in the way that I feel on a daily basis, and it’s critical that I stay on top of both aspects of that to make it through the day.


Do you have an excuse? When I ran the San Francisco marathon in 2005, it was amazing. The feeling of accomplishment was awesome and running across the Golden Gate on that July morning was surreal. While training for that, I found out that I can do 5 miles just fine, but after that, I have to take off my shoes and walk on the pavement for about 2 mins to fix the shooting pain I get in my toes. Many trips to the podiatrist and expensive orthotics later, I still could only do 5 miles before having to take them off. It’s just the way my foot is built – nothing the Dr could do. So during the 26.2 mile run, I did that about 5 times throughout. Finishing fast wasn’t an option for me. There was a moment that I got frustrated and started to be irritated by this taking off my shoes process, and then I saw something that gave me lots of gratitude and humility. I was coming up to mile 10 and saw the ½ marathoners that had already finished. One of them had 1 leg, and a prosthetic for the other. My self pity went away, and I was quickly put back in my place. What an amazing person that didn’t let any excuses or disabilities slow her down.


Decide that you are not going to allow your excuses determine your health today. Take that first step towards creating a better life for yourself, and taking charge of your fitness. In the process, you will be a great example for your family, and those in your life. It’s always easier to “stay on a roll” than to get on a roll, but it only takes 21 days to create a habit. Go mark the calendar and decide that today is your day 1 of creating positive lifestyle changes that will lead to your success!


I love my job as a personal trainer, and am passionate about helping women lose weight anand change their lives through health and fitness. Our womens only bootcamp teaches you exercises that can be done at home – on travel – or anywhere you have a space! We use equipment that you won’t find in a gym (or maybe you will find it but don’t know what to do with it!) and it’s functional training. Meaning, it helps you in everyday life. Climbing the stairs is easier, holding a baby that feels like a sack of potatoes is easier, carrying loads of laundry is easier…all the fun stuff we get to do! lol. Bootcamp is a great way to shock your body and lose weight. In the process – you will meet great friends that are all women with a common goal…better health.


Decide today, Commit to your goals and let us help you succeed. Texas Fit Chicks bootcamp is the most fun fitness you will find in McKinny Texas. Also serving women from Frisco, Allen, Plano, Prosper and Dallas. We are indoors for the winter and out of the cold! Join us and start any Monday. Ready to commit?
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All exercises shown at beginner, intermediate and advanced levels - so you will always be working at your own level. One last thing...we DO NOT sell any type of supplements, vitamins, equipment or candles! (little sarchasm on that last one) I've been approached by many reps wanting me to do so, but I feel like my clients are here for a great workout, and not an infomercial. With our program, women get a free meal plan that was created by a registered dietician....we want you to do it the healthy way and will never push any product.

Getting through the Holidays - Why Weight? Insight on weight loss from Texas Fit Chick bootcamp client, Sylvia

One of our clients Sylvia wrote this great blog that I wanted to share with you about the holidays and her own personal insight...I think you will enjoy it, and find it inspirational!
Why Weight?


It's that time again, people. You just finished eating the last of the Halloween candy and are starting to salivate over the Thanksgiving menu. You will load up you plate and go back for seconds as your stomach is screaming, "No more!" Then, there are the Christmas parties that begin the first weekend in December. Not to mention the frantic Christmas shopping. You are so rushed, you just grab something quick on the food court. Finally, Christmas comes along and it is a replay of Thanksgiving. As you are laying sprawled out on your couch, unbuttoning your pants, you begin hating yourself. You start listing your New Year's resolutions in your mind. If you are super motivated, you write them down. "December 1st brings a brand new me!"


I have to ask. Why are you waiting?


Last year, I began my 30+ pound weight loss the day after Thanksgiving. I got up on Black Friday and didn't hit the sales - I hit the gym. That feeling in a deserted gym brought on such pride that it was almost sinful. I felt liberated. I was liberated from that woman that sat on the couch depressed about the person she had become... The unhealthy, clinically overweight, lazy individual. It was time to ditch the excuses and do something... NOW. For me, that "now" was after a gluttonous Thanksgiving.


What is keeping you from taking action now? Why are you going to wait until the New Year? Think about how far ahead you will be if you start now? Don't be one of those people that says, "I'm going to do as much damage to myself through the holidays and start fresh on January 1st." DON'T BE THAT PERSON. Do not disrespect yourself enough to allow that to be your plan of action.


There are so many things you can do for yourself this holiday season. Decide to place smaller servings on your plate. To help you with this, switch your dinner plate for a lunch or salad plate. Take a walk around the neighborhood after the holiday meals. During your holiday shopping, put some healthy snacks in your purse to fend off the desire to hit that food court. Sip on water while you are looking for that perfect gift for Aunt Susie and you won't get into that hunger mode.


I am not only writing this for my readers, but for myself, too. This injury has had a bigger effect on me than I would like to admit. The cookies, the sodas, the hours of television watching are slowly morphing me into that woman I never wanted in my home again. So, I am taking action once again. I am starting NOW. When I sit down with my family on Thanksgiving, I will thank God for my health, my family and friends. I will also thank Him for giving me the strength to make this change. Will you be able to do the same?

Thanks for sharing that Sylvia!

At Texas Fit Chicks bootcamp, our trainers will guide you in a positive and motivating way to get you to your fitness goals. Exercising doesn't have to be something you dread anymore! Our female personal trainers make every workout fun and different, so your body never has a chance to plateau. We use things like Kettlebells, Stability Balls, BOSU trainers, resistance bands ~ and all are provided for you! Texas Fit Chicks also offers a nutritionist created 5 week meal plan to keep you on track with your eating, as well as free body comps before and after your 5 wk session. Formerly McKinney Boot Camps & Frisco Bootcamps, we are now Texas Fit Chicks bootcamp, and have been around serving women since July 2009. 

If you are ready to jumpstart your fitness and workout with a trainer at a fraction of the cost ~ Visit our Website for more information! We allow you to start any Monday so no need to wait on a new camp to begin! You can also reach us at 972.984.9971
Have a Happy Thanksgiving and hope to see you soon!
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Texas Fit Chicks bootcamp. Serving women of Stonebridge Ranch, McKinney Texas. Frisco, Allen, Prosper, Plano, Dallas

Why do we train with Kettlebells in boot camp?

Variety is the key to sticking to a regimen! I read that quote this week, and it resonated with me. It's so true. I believe that one of the primary reasons clients stay with us at Texas Fit Chicks Boot Camps, is based on the fact that you will never do the same workout twice! We have several women that have been with us since July 09' and while they are now pros at what it means to do a tabata burpee series...they never know what's coming next with me! You've got to mix it up with your body to see continual results as well. Our bodies adapt amazingly well and quickly, so in order to keep seeing results, you trainer constantly has to mix it up for you!

This week we introduced the Kettlebell in boot camp. It's exciting to finally have a kettlebell for each of you in class. There are so many benefits of using the KB vs the Dumbbell. There is so much freedom of movement you have, and the exercises we are going to incorporate to our workouts will mimic real life movement patterns, natural to our body, reducing the risk of injury in daily life!

The kettlebell has a displaced center of gravity. Think about your daily activities and the movements required. Most of our activities require some sort of balance, lifting, pulling with things not centered in the palm of your hand and even weight on both sides of it! Some examples of this would include: carrying the groceries, walking a dog and for many of us, carrying around a little one! We all know that the weight and movement required to balance for that can be very challenging! When you swing the kettlebell - the momentum pulls it away, but you counter it by pulling it toward you. As the weight is pushed or swung overhead, immediatlely you establish your center of gravity and stabalize. Your core will become the supportive functional structure it is meant to be. 'Your upper back, including your neck, will become strong and stable. KB sculpting will create and reinforce strong muscles and bones, conditioning them statically and dynamically from every angle, while maintaining your center of gravity.' This is all done while also giving you a great cardio benefit. If you are in boot camp with us, you know that it's not long before you are working up a sweat and breathing heavy! You get a great 2 for 1 with the KB - cardio and muscle sculpting...AND it's fun!
You can expect the following benefits from your time spent with the kettlebell...

Increased Energy
Increased aerobic/anaerobic capacity and reduction in both active and resting heart rate
Optimized lung function
Improved balance and coordination
Enhanced joint stability
Enhanced or maintained bone density
Elimination of muscular imbalances

Not to mention the cosmetic Results....
Fat Loss
Reduced, slimmer waistline
Leaner Thighs
Improved posture, especially for the often underused and neglected upper back
Reduction of cellulite
Tighter stomach and core following pregnancy

Of course, you will not see those great cosmetic benefits if you don't have good nutrition for the other 23 hrs of the day that you aren't in boot camp...but if you do, expect those results!

Kettlebells are a great addition to our workouts, and I hope you are enjoying the benefits!

-Melody
Texas Fit Chicks
http://www.texasfitchicks.com/
Ordinary Women...Extraordinary Results!

Best Healthy Snacks for weight loss - Texas Fit Chicks Bootcamp

One of the best lines I have read lately is: You can't out-train a bad diet! This is so true. Nutrition is so critical when trying to lose weight. It's so common for people to workout and then think that since they worked out, they can eat that burger :) The only thing is...a hard workout for a solid hour might burn 400-500 calories (if you're working pretty darn hard)....but the burger, fries and soda is well over 2,000 for just one meal. You see how that math just doesn't work when trying to lose unwanted pounds.

Choosing the right combination of foods will help keep your blood sugar in check and your cravings to a minimum. With each small meal, include some protein which will keep you feeling full. Healthy snack ideas include:

Handful of raw, unsalted almonds with an apple
Celery stalks with unsalted almond butter (1T)
1 Part-skim cheese stick
Hard boiled Egg (or just the egg whites)
2 cups of 94% fat free popcorn with handful of peanuts
Lettuce wrap with Bibb lettuce and deli turkey
1 cup lowfat yogurt
1 cup lowfat cottage cheese

Those are just a few snack ideas - I have a recipe that many of my clients (and their husbands) love, it's called "Twisted Tuna". It's a fantastic healthy spread that you can use on bread for a sandwhich, a whole wheat wrap (Thank you Gina for that idea :) or with stalks of celery. I like to make a big batch of it on Sundays - and it lasts all week.
Here's what you need and how it's done:

8 cans of chunk light tuna packed in water - drained
1 cucumber seeded and chopped (use more if you love cucumber)
1/2 red onion (more or less depending on how much you like onion)
1 8oz container of weight watchers whipped cream cheese

Combine all tuna together (make sure you drain it)....then combine it w/ entire tub of whipped cream cheese. Stir in the cucumber and chopped onion and that's it! You're done! Super easy and oooooh soooo yummy :) VERY high in protein and low in calories. One serving is actually considered 1 can of tuna....so you can divide this up into 8 servings.

At the start of each week, I also boil 2 cartons of eggs (18 ct)....then pop them back into the crate and refrigerate. Hard boiled egg whites have about 20 calories in each...and you can eat up to 6 egg whites....and only have 120 calories! Tons of protein in these...and excellent for those afternoon hours when I get hungry before dinner. Just have one egg and I'm happy. My kids love them as a quick snack. If I'm having oatmeal for breakfast, I will eat a couple of egg whites w/ it to add the protein.

Water should be your new best friend if trying to lose weight. It's amazing how many times people confuse hunger for thirst. 4:00 for me is the time of day when I need to drink a big glass of water. If I don't - I find myself scrounging through the pantry for junk...even though I just ate 2 hrs ago, and really shouldn't be hungry. I find when I drink a big glass of water, I am typically not that hungry....just needed to hydrate. Obviously, there are times when my body for whatever reason really does need to eat...but most of the time I just need more water.

I shoot for 3 liters a day of water. Especially if you are working out - and breaking a sweat - 90 oz is a good goal. The recommended 64 oz is just not enough if you're working out.
Food journaling is a fantastic way to track your calories and eating habits.

It's good from several different standpoints...
1) You re-think eating junk when you know you have to write it down
2) You are able to see what times you're hungry in a typical day
3) You can track what snacks/mini meals kept you full and satisfied until the next time to eat
4) You can make sure you are eating enough - and not dropping below the 1200 calorie mark
5) You can journal how you feel physically after eating.

It's amazing when you really start eating properly, how when you eat the junk, your body doesn't feel right. Your energy level isn't what it could be, and fatigue is constant. Set a goal for yourself, to change one bad habit a week...until you are where you want to be physically. For example - if lattes are your thing - try replacing that with hot tea....or not getting one every single day. Let that be your "cheat" for the weekend. If you do things right 90% of the time, you will be ok. I am all about moderation, and you may very well see me sometime getting Milk Duds at the movies....because you have to have your cheat times. Just not every day.

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Ordinary Women....Extraordinary Results!