Top 10 Tips to Make or break your Fitness Goals from Texas Fit Chicks trainer Aimee...

Top Ten Tips to Make it or Break your Fitness, from Texas Fit Chicks trainer Aimee...

I am excited to be able to share with you some of what I believe are basic, but fundamental tips to help you meet your weight loss or fitness goals.  These are minor tweaks to your lifestyle that could change your life forever.  

1. No Negative Talk!

This is one of my most important points, which is why I’ve made it first.  It is so cliché, but we really can do anything we set our mind to.  The word “can’t” is not allowed in my classes.  There may be “not yet”, but we can do anything we want; it’s just a matter of how bad we want it.  You have to believe that you can and that you will!  I am inspired on a daily basis by women that train with me that did not believe in themselves when they started.  Months later, not only do they whole-heartedly believe in themselves, but they also encourage others to do the same.  

2. Rest, Relax, and Recover!

If you want to lose weight, you must find the time to sleep.  When you do not get enough sleep or when you are stressed, your body increases hormones such as cortisol.  A heightened level of cortisol stands in the way of the body processing carbohydrates properly.  This leads to high blood sugar levels, which leads to high insulin levels, and insulin is what tells the body to store unused calories to fat!  Are you still with me?  

3. EAT!

Recently I had a client say, “Aimee, I don’t know what to do!  The scale isn’t moving and I’m eating hardly ANYTHING!”   I encouraged her to eat more of the right foods, and within the next month she dropped 8 pounds.  We have to eat or our metabolism will go dormant!  

Try to eat protein with every meal.  It will help preserve your muscle mass, encourage your metabolism to keep on cranking, and help you feel satisfied. Great sources of protein can be any lean meat, yogurt, cheese, nuts, or beans.  

4. Drink Water!

Drink water ALL.DAY.LONG!!  Sometimes we mistake thirst for hunger, so not only will water help your body cleanse itself, and keep you energized throughout your workouts, but it will help you eat less!  Win, Win!

5. Ditch Soda (even diet)!

This is just bad, bad, bad.  If you’re drinking regular soft drinks, know that the average drink has 10 teaspoons of sugar. YES!  10 TEASPOONS!  Do you know why it has 10 teaspoons?  To cover up the taste of phosphoric acid!  Phosphoric acid is commonly used for rust removal.  It does the same thing inside your body, causing tooth decay, osteoporosis, kidney disease, and kidney stones.  We do many things that contribute to our obesity epidemic in America, but if I had the ability to change one thing, it would be to eliminate soft drinks of any kind.  

6. Burn Calories Doing What You LOVE!

The term “working out” can seem overwhelming to some people.  “Going to the gym” can be intimidating.  Just get your body moving!  If it’s walking, house work, yard work, running or playing basketball with your kids, or even private time with your partner…it ALL burns calories and you will continue doing it if you love it!

7. Accountability Partner!

No matter what your goals are, share them with someone close to you.  If you need help with nutrition, tell them that you expect them to check in on you daily, or weekly to see how you’re doing.  If you need motivation going to the gym, ask a friend to go to classes with you or walk with you.  Set alarms on your phone to remind you to eat and drink water!  Whatever it takes, stop making excuses and make it happen!

8. Short Term Goals!

Don’t make your goals too big.  It doesn’t allow for as many victories in between, and those victories are what keep us going!  If your long-term goal is to lose 100 lbs., set small goals of 10 lbs. so you can celebrate each loss!  

9. Be Prepared!

Don’t let yourself get to the point where you will eat the first thing that you see!  We all know that feeling.  I can actually get to the point that I pass eating anything, and get to the “eating sounds painful” stage.  This is SO incredibly unhealthy.  Plan what you will eat for the day.  Always have raw almonds or a protein bar in your purse.  Something that will hold you over until you can find a healthy meal.  

10. Have FUN!

Life is too short to not enjoy every bit of it.  Do things that you love, surround yourself with people that uplift you and bring the best out of you, and have the time of your life!

“Imagine That Day”

Imagine that day when you can finally say, “I did it!”  When you can say, “I never gave up, I never quit!”  Imagine that day when you win that gold medal, or reach your goal weight.  Where these moments of pain can turn into memories for the goal that you wanted to achieve.  It might take a long time to reach that moment, but as soon as you get there you will thank yourself for the rest of your life!  


Thank you for letting me share with you and I wish you the very best in your journey!

~ Aimee ~

Frisco Texas Fit Chicks 5am/6am or 7pm

Texas Fit Chicks Boot Camp ~ helping women lose weight and get FIT...we serve women from Prosper, Frisco, Anna, Wylie, Plano, McKinney, Allen, Plano, University Park, Keller, The Colony, Richardson, College Station, Dallas, Houston, Spring Texas

Texas Fit Chicks Photo Contest - Reasons I'm getting FIT

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Pin or post a photo of you and the "Reason you're Getting FIT" and win $100 off boot camp with Texas Fit Chicks!

Here's How to Enter:
1) Follow Texas Fit Chicks on Pinterest
2) Upload a picture of you and why you're getting FIT - if you wear your TFC tank top in the picture and win, you get an additional prize!
3) Tag your picture with #texasfitchicks 
4) When you're done, comment on this pin with a link to your photo

Facebook Entries
Take photo as described above and post HERE to our facebook page

Contest starts 11/8/2012 and ends at 12am cst on Dec 6, 2012. No purchase necessary. Offer cannot be combined with any other offer/discount. You must be a member of Pinterest.com to enter, and you must be following Texas fit Chicks Pinterest pages, http://www.pinterest.com/texasfitchicks. If you do not have a Pinterest account, you can sign up for one here: http://pinterest.com/landing. Winner Selection: We aren't going to have you ask your friends to vote - all entries will be put into third party drawing service and one winner will be selected.  
Winner will receive $100 off their next boot camp with Texas Fit Chicks - no cash value, non-transferable. If winner is wearing a Texas Fit Chicks tank top in their entry, they will also win a Free Texas Fit Chicks hoodie (retail value 34.99).

FREE Saturday Boot Camp With Texas Fit Chicks

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FREE SATURDAY BOOT CAMP with Texas Fit Chicks!

Saturday, June 23 7:30am-8:30am

Come get a great workout with Melody and our group of TFC trainers! Burn tons of calories and start your weekend right with a fantastic bootcamp workout!

Lots of Freebies too! Bring a friend and you both will get a FREE tank top, Urban Extreme will be giving out goodies as well as My Fit Foods! Limited space so RSVP today!

LOCATION - behind Urban Extreme Nutrition

(Allen location near 121 and Lake Forest)

What to bring - Water bottle, yoga mat, lots of energy! Bring a friend and you BOTH will get a FREE tank top!!

MUST RSVP via email

melody@texasfitchicks.com

Limited space - only 10 spots left, so secure yours today!

Why Soda (including diet) is making you Fat!

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Why Soda Is Making You Fat!

If you’ve been drinking one or more sodas every day, that aluminum can in your hand is to blame for those extra digits on the scale. We’re not talking a couple pounds either. We’re talking long term weight gain. One can of cola adds more than 100 calories to your daily intake. That’s over 10 lbs of additional body fat every year.

Obesity, type-2 diabetes, and soda addiction have all risen together steadily and scarily over the past decades. Coincidence? Not a chance. Soda is sabotaging your body.

What’s so bad about a little bubbly liquid?
Lots and lots of calories and zero nutritional value. Sugary soft drinks account for almost 10% of the average American’s daily caloric intake. That’s a ton of empty calories that lack any of the nutrients, fiber, or minerals your body needs to function. Because soda’s missing what your body craves, no matter how much you drink you’ll still be left feeling hungry. So, on top of hundreds of empty calories, you pile on additional food that still counts against your ideal daily allotment. Remember, there is one absolute truth: if you take in more calories than you burn you will gain weight.

Your odds of becoming obese increase as much as 1.6 times for every 12 ounces of soda you drink over the course of the day. That’s because one small can of soda holds a whopping 140 calories of added sugar. Reality check: at most fast food restaurants, a 12 ounce serving of soda is considered the kiddie size.
Go directly to fat jail.
All these added sugars are simple sugars, meaning they are readily and easily absorbed. When you take in such a high volume so quickly your insulin spikes. Your body can’t handle the rapid influx, which leads to extra glucose being stored as fat. You don’t get any lasting energy from the liquid carbs; you get that familiar and inevitable crash. Instead of being ready to hit the gym to burn off any extra fat, you’re so exhausted you just hit the couch. Do not pass go. Do not collect $200.

I’ll just switch to diet soda!
Not so fast. Recent studies show that over time diet sodas still cause weight gain. If you drink 2 or more servings of diet soda a day you are 5 times more likely to increase dangerous visceral fat in your midsection. That extra fat puts you at greater risk for diabetes, heart disease, and other chronic illnesses.
Let’s say you only drink a single serving of diet soda a day. Diet soda is still high in sodium. The more sodium in your body, the more water you’ll retain. Which means if you’re trying to lose weight, diet soda can actually make it that much harder move the scale in the right direction. And let’s not forget the artificial sweeteners in diet soda – a BIG no-no!

Instead of sodas, why not reach for healthier and even more refreshing beverages?
If you won’t give up the carbonated bite of soda, mix two parts seltzer water with one part 100% fruit juice – like powerhouse pomegranate or cranberry. You’ll get your pleasant pop and fizz along with rich antioxidants and vitamins. Embrace homemade smoothies made with fresh fruit and almond milk or greek yogurt for added protein.
Maybe it’s time you jump on the green tea train. Even if you sweeten your tea, you’re more likely to check your sugar intake when you’re the one spooning in the sweetener. Or reach for that oldie but goodie, pure H2O.

One thing is for sure: cut out sodas and you’ll start to feel lighter than carbonated air.
Let us help you rid yourself of the nutrition which sabotages your health and help you make better choices you can trust.
Call or email us today!
Texas Fit Chicks Boot Camp Training REAL Housewives in McKinney, Frisco, Plano, Prosper, Richardson, Allen, Highland Park and Austin Texas

20 Minute Bikini Blast Workout

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Here's a Bikini Blast Workout you can do at home!

Be sure and consult with your doctor before doing this or any other exercise program.

If you are a beginner, do the circuit one or two times with the modifications suggested. If you're a FIT chick, do as many rounds as you can in 20 minutes!

Prisoner Squats - Fingertips behind ears, core engaged, squat down until thighs are parallel to the ground, keeping chest lifted and making sure knees don't go over toes. Sink low into the squat and watch yourself in a mirror to check your form. 1 Minute

Spider Jumps - Start on floor in full push-up position. Maintain position, lunge rt foot fwd to outside of rt hand. Balancing on hands, jump feet off floor and switch them in midair, bringing left ft to outside  of left hand and extend rt leg behind you. Repeat for 20 reps total (1 rep = both sides)

For beginners, Lunge right foot fwd, and then instead of jumping, step it back to start poition. Repeat with the other leg. 10-15 reps if beginner

Roll Pop Ups - Stand with feet shoulder width apart, & arms by sides. Lower into a squat then sit down on floor, roll onto middle of back and then upper back, while maintaining a tuck position, chin towards chest (Don't roll onto neck). Using momentum, engage abs and roll forward to return to squat position, (adding a jump at the top for advanced levels). If you have to help yourself up with your hands, use both so you're not lopsided. 15 total (5-7 if beginner)

T-Pushups - In pushup position, hands under shoulders (try to do on your toes for advanced chicks) perform 1 pushup, then rotate to the rt side (pivot with your feet) bringing right arm up into the sky. Return to start, 1 pushup then repeat with left arm. You can pause at the top of the rotation and look towards your hand, then return to start. Go slowly - can also be done on knees. 20 total reps

Low Squat Jacks - Same position as the prisoner squat from above, this time, stay low and do low squat jacks, in and out. 30 total Reps (15 if you're a beginner)

Mountain Climber/Prone Jacks Combo - Starting in the push up position, bring rt knee into chest quickly, then left leg, alternating. Do 15 of those (1=both legs) then legs together, and take both feet out as if you were doing a jumpin jack on the floor (hands stay where they are) then feet back together, for 10 reps. Repeat circuit 5 times If you're a beginner, do 1/2 the number of each and repeat 2-3 times.

Wide Squats Around the Room - Facing one direction, hands on hips, chest lifted and abs engaged, take a large step out into a wide squat, then bring other leg to meet (staying low in the squat entire time). Continue facing one direction for 20 reps. Turn around, facing other direction and do the same for 20 reps. Beginners do 8-10 reps on each side.

V-Crunch - Legs are lifted straight up in the air, arms together and overhead. Doing a crunch, bring your arms towards your legs and take legs out into a V pressing hands through, then repeat. 20 reps

Bicycle Crunch - On back, elbows behind ears, knees bent, feet lifted. Bring right elbow across to meet left knee, as if you're bicycling your legs - then switch sides, bringing left elbow across to meet right knee. Don't let momentum carry you through this. Slow and controlled is key if you want these to work. 25 reps for advanced, 10-12 if beginner.

Ready....Set...GO!!!

Want to share how many rounds you finished? Comment below to share!

Texas Fit Chicks Boot Camp

We train REAL Housewives in Dallas, Frisco, Prosper, Plano, Wylie, Anna, McKinney, Richardson, Wylie, Garland and College Station, Texas

Women's only boot camp ~ Premier Fitness for chicks

Weight Loss Tips and Tricks - Texas Fit Chicks Bootcamp

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Before entering the world of Fitness and personal training, I thought that a good workout meant I didn't have to watch what I ate. I didn't understand why I wasn't seeing weight loss even though I was spending more time than ever exercising.  You can't out-train a bad diet!  Nutrition is so critical when trying to lose weight. A tough bootcamp workout for a solid hour might burn 400-650 calories....but a 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 our 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 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, 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.

75 Weight Loss Tips from Texas Fit Chicks Bootcamp

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The Holidays are over, and now it's time for a NEW start in 2012! Tired of the jeans being tight? Ready to jump start your fitness? Here are 75 tips for weight loss that really work!

                                             I can only handle 1 change now. What should it be??

• Eating out? Halve it, and bag the rest. A typical restaurant entree has 1,000 to 2,000 calories, not even counting the bread, appetizer, beverage, and dessert.
• When dining out, make it automatic: Order one dessert to share.
• Use a salad plate instead of a dinner plate
• See what you eat. Plate your food instead of eating out of the jar or bag.
• Eat the low-cal items on your plate first, then graduate. Start with salads, veggies, and broth soups, and eat meats and starches last. By the time you get to them, you’ll be full enough to be content with smaller portions of the high-calorie choices
• Instead of whole milk, switch to 1 percent. If you drink one 8-oz glass a day, you’ll lose 5 lb in a year
• Overeating is not the result of exercise. Vigorous exercise won’t stimulate you to overeat. It’s just the opposite. Exercise at any level helps curb your appetite immediately following the workout.
• When you’re exercising, you shouldn’t wait for thirst to strike before you take a drink. By the time you feel thirsty, you’re already dehydrated. Drink 8 ounces an hour before and another 4 to 8 ounces every 15 to 20 minutes during your workout. Finish with at least 16 ounces after you’re done exercising
• Drinking too few can hamper your weight loss efforts. That’s because dehydration can slow your metabolism by 3 percent, or about 45 fewer calories burned a day, which in a year could mean weighing 5 pounds more. The key to water isn’t how much you drink, it’s how frequently you drink it. Small amounts sipped often work better than 8 ounces gulped down at once.
• Skipping breakfast will leave you tired and craving naughty foods by midmorning. To fill up healthfully and tastefully, try this sweet, fruity breakfast full of antioxidants. In a blender, process 1 c nonfat plain or vanilla yogurt, 1 1/3 c frozen strawberries (no added sugar), 1 peeled kiwi, and 1 peeled banana. Pulse until mixture is milkshake consistency. Makes one 2-cup serving; 348 calories and 1.5 fat grams.
• If you’re famished by 4 p.m. and have no alternative but an office vending machine, reach for the nuts—. The same goes if your only choices are what’s available in the hotel minibar.
• Next time you’re feeling wiped out in late afternoon, forgo that cup of coffee and reach for a cup of yogurt instead. The combination of protein, carbohydrate, and fat in an 8-ounce serving of low-fat yogurt will give you a sense of fullness and well-being that coffee can’t match, as well as some vital nutrients. If you haven’t eaten in 3 to 4 hours, your blood glucose levels are probably dropping, so eating a small amount of nutrient-rich food will give your brain and your body a boost.
• Making just a few changes to your pantry shelves can get you a lot closer to your weight loss goals. Here’s what to do: If you use corn and peanut oil, replace it with olive oil. Same goes for breads—go for whole wheat. Trade in those fatty cold cuts like salami and bologna and replace them canned tuna, sliced turkey breast, and lean roast beef. Change from drinking whole milk to fat-free milk or low-fat soy milk. This is hard for a lot of people so try transitioning down to 2 percent and then 1 percent before you go fat-free.

How do I avoid late-night eating??

• Eat breakfast, lunch, and dinner. The large majority of people who struggle with night eating are those who skip meals or don’t eat balanced meals during the day. This is a major setup for overeating at night
• Eat your evening meal in the kitchen or dining room, sitting down at the table.
• Drink cold unsweetened raspberry tea. It tastes great and keeps your mouth busy.
• Change your nighttime schedule. It will take effort, but it will pay off. You need something that will occupy your mind and hands.
• If you’re eating at night due to emotions, you need to focus on getting in touch with what’s going on and taking care of yourself in a way that really works. Find a nonfood method of coping with your stress.
• Put a sign on the kitchen and refrigerator doors: “Closed after Dinner.”
• Brush your teeth right after dinner to remind you: No more food.
• Eat without engaging in any other simultaneous activity. No reading, watching TV, or sitting at the computer.

How can I control my raging sweet tooth??

• Once in a while, have a lean, mean salad for lunch or dinner, and save the meal’s calories for a full dessert
• Are you the kind of person who does better if you make up your mind to do without sweets and just not have them around? Or are you going to do better if you have a limited amount of sweets every day? One RD reported that most of her clients pick the latter and find they can avoid bingeing after a few days.
• If your family thinks they need a very sweet treat every night, try to strike a balance between offering healthy choices but allowing them some “free will.” Compromise with low-fat ice cream and fruit, or sometimes just fruit with a dollop of whipped cream.
• Try 2 weeks without sweets. It’s amazing how your cravings vanish.
• Eat more fruit. A person who gets enough fruit in his diet doesn’t have a raging sweet tooth.
• Eat your sweets, just eat them smart! Carve out about 150 calories per day for your favorite sweet. That amounts to about an ounce of chocolate, half a modest slice of cake, or 1/2 cup of regular ice cream.
• Try these smart little sweets: sugar-free hot cocoa, frozen red grapes, fudgsicles, sugar-free gum, Nutri-Grain chocolate fudge twists, Tootsie Rolls, and hard candy.
• Give it away! After company leaves, give away leftover food to neighbors, doormen, or delivery people, or take it to work the next day (and don't set it on your desk :)
• Walk around the mall three times before you start shopping.
• Make exercise a nonnegotiable priority.
• Remember, EAT before you meet. Have this small meal before you go to any parties: a hardboiled Egg, Apple, and a Thirst quencher (water, seltzer, diet soda, tea).
• As obvious as it sounds, don’t stand near the food at parties. Make the effort, and you’ll find you eat less.
• At a buffet? Eating a little of everything guarantees high calories. Decide on three or four things, only one of which is high in calories. Save that for last so there’s less chance of overeating.
• Scramble eggs in a nonstick skillet. Pop some asparagus in the microwave, and add whole wheat toast. If your cholesterol levels are normal, you can have seven eggs a week!
• A bag of frozen vegetables heated in the microwave, topped with 2 tablespoons of Parmesan cheese and 2 tablespoons of chopped nuts.

Great ideas for a low-cal dinner when you don't want to cook

• A smoothie made with fat-free milk, frozen fruit, and wheat germ.
• The smallest fast-food burger (with mustard and ketchup, not mayo) and a no-cal beverage. Then at home, have an apple or baby carrots.
• A peanut butter sandwich on whole wheat bread with a glass of 1 percent milk and an apple.
• Skipping meals. Many healthy eaters “diet by day and binge by night.”
• Don’t “graze” yourself fat. You can easily munch 600 calories of pretzels or cereal without realizing it
• Eating pasta like crazy. A serving of pasta is 1 cup, but some people routinely eat 4 cups.43. Eating supersize bagels of 400 to 500 calories for snacks
• Ignoring “Serving Size” on the Nutrition Facts panel.
• Snacking on bowls of nuts. Nuts are healthy but dense with calories. Put those bowls away, and use nuts as a garnish instead of a snack.
• Thinking all energy bars and fruit smoothies are low-cal.

How to Cut Calories:

• Juice has as many calories, ounce for ounce, as soda. Set a limit of one 8-oz glass of fruit juice a day.
• Get calories from foods you chew, not beverages. Have fresh fruit instead of fruit juice
• Keep a food journal. It really works wonders
• Follow the Chinese saying: “Eat until you are eight-tenths full.”
• Use mustard instead of mayo.
• Eat more soup. The noncreamy ones are filling but low-calorie
• Cut back on or cut out caloric drinks such as soda, sweet tea, lemonade, etc. People have lost weight by making just this one change. If you have a 20-oz bottle of Coca-Cola every day, switch to Diet Coke. You should lose 25 lb in a year.
• Take your lunch to work.
• Sit when you eat.
• Dilute juice with water.
• Have mostly veggies for lunch.
• Eat at home
• Limit alcohol to weekends.

How to Eat more Veggies:

• Incorporate Shakeology into your day
• Have a V8 or tomato juice instead o a Diet Coke at 3 pm.
• Doctor your veggies to make them delicious: Dribble maple syrup over carrots, and sprinkle chopped nuts on green beans.
• Mix three different cans of beans and some diet Italian dressing. Eat this three-bean salad all week.
• Don’t forget that vegetable soup counts as a vegetable.
• Rediscover the sweet potato.
• Use prebagged baby spinach everywhere: as “lettuce” in sandwiches, heated in soups, wilted in hot pasta, and added to salads.
• Spend the extra few dollars to buy vegetables that are already washed and cut up.
• Really hate veggies? Relax. If you love fruits, eat plenty of them; they are just as healthy (especially colorful ones such as oranges, mangoes, and melons).
• Keep seven bags of your favorite frozen vegetables on hand. Mix any combination, microwave, and top with your favorite low-fat dressing. Enjoy 3 to 4 cups a day. Makes a great quick dinner.

Mantra to stay on track:

• “The best portion of high-calorie foods is the smallest one. The best portion of vegetables is the largest one. Period.
• “I’ll ride the wave. My cravings will disappear after 10 minutes if I turn my attention elsewhere.”
• “I want to be around to see my grandchildren, so I can forgo a cookie now.”
• “I am a work in progress.”
• “It’s more stressful to continue being fat than to stop overeating.”
• You can't ever "Out-Train" a bad diet

Are you looking for a weight loss program that works? Do you live in McKinney, Allen, Plano, Prosper, Frisco or N. Dallas? Jump into a 5 week boot camp with Texas Fit Chicks on any Monday and get affordable training and amazing accountability!
Our Bootcamp is INDOORS for the winter ~ we don't brave the cold!
Texas Fit Chick clients get a FREE MEAL PLAN plus a Full Body Comp from your trainer before AND after your 5 wks to see your results!
Huge Weight Loss Competition starts Jan 9 ~ Prize package worth over $800 to the client that loses the most!
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