#1 Way to Flatten your abs PLUS exercises to target lower abs

I've always had issues with my lower abs. They just don't look the same after having 3 kids. It didn't help that I had 3 C-sections! I would argue that for most women, it's probably one of the most difficult places to firm up. Sometimes if you've got excess skin, there just won't be a way to completely be rid of it all, but there are definitely ways to  tighten things up. 

The number one thing you can do to flatten that area is to keep your diet clean. Sorry, there's not a magic exercise (although the routine below will target that area) and there's not a magic pill, but eating well 90% of the time and indulging just 10% of the time will get you results! How bad do you want it? If you are willing to make a few changes throughout the week and build on those, you can quickly change your body - and more importantly - how you feel! Here are a few quick tips on getting on a clean eating track....Eating out is extremely difficult when you're trying to change your habits. You have no idea how they really prepared the food, and very few restaurants offer 'clean' meals. If you can prepare your own food for the first couple of weeks, and eat out as little as possible, that will help tremendously. 

Say no to sugar for a week. Analyze the food labels and if it's got more than 11g per serving, nix it. Avoid cream-based salad dressings. A perfectly healthy salad can quickly become more fattening than a cheeseburger when you top with ranch, croutons, cheese....etc. Eliminate alcohol. That will quickly undo the work you've done if you finish the day with a couple of glasses of wine. Check out the calorie content in the number of oz you are drinking, and relate that to a twinkie. Would you eat a twinkie right before bed? Probably not - but your body doesn't know the difference between drinking your calories and eating them :)

Here is a workout routine that will really target those hard-to-reach lower abs. If you're a beginner, do 1 set of each 10-15 reps. Intermediate will do 2 sets of each movement and up the reps to 20-30. Advanced girls do 3 sets of each with up to 50 reps. 

Toe-to-Sky Hip Raise - Lying on a mat, keep hands out on either side for balance and stability, legs vertical and together. Keeping legs vertical throughout, lift hips off mat slowly, then back down. 

Oblique Crunch w/ Elevated Legs - You can use your couch for this one, place legs on top of couch, keeping quads in a vertical position. As you bring your shoulders off the ground, twist to the right and on the next rep, twist toward the left. 

Knee Tuck - If you have a bench or an ottoman you can use that for this next exercise. Lean back, holding the back of the bench - legs straight out. Bring your bent knees up to your chest and repeat

Reverse Crunch - Lying on the bench, hands behind your head holding on for stability. Start with toes touching the floor. Keep your knees bent throughout the movement - allow your toes to lightly tap the floor on the downward move. 

Texas Fit Chicks Boot Camp will teach you more about how to change your body and your life! Our passion is helping women lead healthy lives, and become great examples to our children and families.

What is Texas Fit Chicks? 

We create a fun environment for women to lose weight and get FIT! With over 125 camp times and locations across the state of Texas, we are the leader in womens' fitness. Our trainers are all (female) nationally certified and have a true passion for helping other women GET fit or STAY fit! Designed to be modified for all ages and levels of fitness, Texas Fit Chicks Boot Camp will change the way you look at fitness and yourself! We think every woman should have access to a trainer, at an affordable price. We believe that there is no need to yell, scream or intimidate women into working out and pushing themselves. Our trainers encourage you to push to the next level in a safe and effective way. You won't ever get bored or do the same workout twice! We have many clients that have been with us since we started, in 2009.

Our program is designed to dramatically change the way you look and feel in as little as 4 weeks. Our workouts and female fitness experts can help you reach your goals, in a healthy, sustainable way. Texas Fit Chicks includes a full body composition from your trainer before and after your session, and a free meal plan from a nutritionist to maximize your boot camp results. This plan includes family friendly recipes and printable grocery lists to make healthy eating simple.

For a full list of our locations, please visit our website www.texasfitchicks.com Are you a certified trainer interested in joining our team? Find out more here: www.fitchicktrainers.com

One trick to keep weight OFF over the Holidays

With all the Holiday parties and changes to your routine, things can get a bit out of whack when it comes to your fitness plan. That's part of the reason that the average American gains between 5-7 lbs during this season. There are a few simple tricks that can help when it comes to not falling into the category of weight gain over the next month or two...

• Don't go to the party hungry. Most likely it won't be celery being served as hors d'oeuvres.
• Limit alcohol at the party. We all know that alcohol messes with your metabolism, but it can also lower your will power to not over-indulge in all the fattening treats (not to mention all the empty calories you will get!)
• Drink plenty of water. Should go without saying...but increase the amount of water you drink daily, and you won't feel as hungry
• Keep tabs on caloric totals in your mind. I am not suggesting journaling your food while you are on vacation (although not a bad idea...) - but try to practice "mindful eating" - don't just eat to be eating
• Only eat when you're hungry. What a concept! :)
• Know the calorie count of what you're about to eat, to decide if it's worth it. Sometimes it is worth it for that piece of pecan pie....but ignorance is NOT bliss when it comes to eating that way for a solid day or weekend! Decide what you want to indulge in, and make that one or 2 things - and not 8 or 9!! Skip the rolls if you plan to have a piece of pie, etc.
• Exercise. Your body will feel better and you can work off those extra calories
• Think about all the hard work you have done up to this point to get where you are. On average, an hour of boot camp burns around 400-500 calories for most women. That can be completely undone by some cheesecake or pecan pie. If you put it in that perspective it might make you think twice about going for a second round of dessert :)

I have been one of those people that gained the 7 lbs over Christmas, and it is so frustrating to see everything you've worked hard for be lost so quickly. Hopefully these tips will help you maintain control of your health and fitness over the next couple of mos!! It's much easier to stay on a roll than to get on a roll!

www.texasfitchicks.com

Over 100 class times across the state to help you Re-Shape YOUR future!
Training with experts for as little as $8.25/session with our COMMIT to be FIT plan

Texas Fit Chicks is fitness for women, created by women

Texas Fit Chicks Boot Camp Groupon Deal Information

Did you purchase our groupon deal? Here are details on how to get started with Texas Fit Chicks. 

Here is a list of the camps participating in the deal and contact info for that trainer. These are the only classes avaialble for this Groupon deal.

Carrollton
Mon, Tue, Thu: 9:30–10:30 a.m. or 7:15–8:15 p.m.
Nancy@texasfitchicks.com

Temple
Mon, Wed, Fri: 5:30–6:30 a.m.
Chitra@texasfitchicks.com

Van Alstyne
Mon, Tue, Thu: 8–9 p.m. Paula@texasfitchicks.com

Arlington
Mon, Wed, Thu: 5–6 a.m.
DebbieW@texasfitchicks.com

East Plano
Mon, Wed, Fri: 6–7 a.m.
Danyelle@texasfitchicks.com

Prosper
Mon, Wed, Fri: 5–6 a.m. or 6–7 a.m.
Jeannie@texasfitchicks.com

Spring
Mon, Tue, Thu: 7–8 p.m.
Meghan@texasfitchicks.com

Tucker Hill
Mon, Tue, Thu: 7:30–8:30 a.m. or 8:45–9:45 a.m.
Shonnery@texasfitchicks.com

Katy
Mon, Wed, Fri: 5:30–6:30 a.m., 7–8 p.m., or 8–9 p.m.
Melinda@texasfitchicks.com

Waco
Mon, Wed, Fri: 5:30–6:30 a.m.
Kristi@texasfitchicks.com

Here is a list of Frequently Asked Questions to  find out more about our program.

• If I purchase the deal when can I start? Each location has limited availability so we recommend contacting the trainer early if you want to schedule your start date. You must contact the trainer before coming to your first day of camp.

• Once I purchase the deal do I go to your website to sign up? NO Since you've already paid for the deal, you will not need to sign up online. Please email your trainer directly to schedule your start date.

• Can I switch locations during my camp - or is it good for one location only? Your deal will be valid at only one location. We've found that clients get better results when they have the accountability to just one trainer, so there's not an option to move around locations or times

• I'm pregnant - can I sign up? We do not allow pregnant chicks to enroll without a written doctors note. We recommend getting the clearance before purchasing the deal. If you have been sedentary up until your pregnancy, it is not recommended to start any new strenuous fitness regime.

• I have health issues - can I sign up? You will be required to fill out a PAR-Q, found HERE. If you answer yes to any one of the five questions asked, we will require a written doctors release before you are permitted to join a camp.

• Is this deal available to me if I've been a Fit Chick in the past, or am currently enrolled? This specific deal is for new clients only. However, if you are a current TFC chick look for an email from us on how you can benefit from this deal too!

• I'm out of shape and haven't exercised in forever. Can I do this? YES! We always cringe when chicks tell us "I've got to get more in shape before I sign up" - that is not necessary!! Each exercise is shown at beginner, intermediate and advanced levels - so you will always be working at your own pace. 

• I have a trip planned and will be out of town, can I make up the workouts I miss? Our bootcamp has a 'no excuses' policy, to encourage accountability, and for you to get the results you want. Because of that, there is not a way to make up missed classes. If you have a trip planned, we recommend that you plan to start your 4 weeks after you return.

• What do I need to bring for camp?  You will need  a yoga style mat, a set of weights and a stability ball. You will want to choose 5 lb. dumbbells if you're not currently strength training. If you've been working out with weights, 8 or 10 lb. weights work well. On the third day of camp each week, we have ball day. It's by far the favorite day of our chicks and is an excellent core workout. You can pick up a ball from Academy/Target/Walmart. The box will tell you which size to choose based on your height. We use our weights on ball day as well, so be sure to have those with you.

• What do you do if it rains or we have cold weather? Most of our camps have an indoor space, just minutes from their outside location. Check with your trainer to find out if their camp has an indoor space. If not, and there is inclement weather, you will be given a rain check and be able to use it at the end of your session. You won't lose the workout....and we will not ask you to workout in the rain.

• Are you going to make me run? We hear from chicks all the time that other boot camps had them running... and running... and running. We all know running works and burns a lot of calories... but so do many other forms of exercise. TFC owner, Melody, creates challenging, effective workouts that do NOT include running. There are lots of ways to burn calories, and we like to be creative in the way we train. Don't worry - unlike other boot camp workouts, you won't be asked to run any distance during your Texas Fit Chicks boot camp experience.

• How do I sign Up? Once you purchase the deal, you will need to contact your trainer directly to schedule your first day of boot camp. You have to schedule the start date before you attend the first time. Below is the contact information for each trainer and their location:

If you have any other questions please email Support@texasfitchicks.com

I hope you will join us and Re-Shape your Future!!

Melody Chandler

Owner/Trainer
Texas Fit Chicks Boot Camp

Favorite Healthy Recipes of Texas Fit Chick Trainers

Follow Us

Here's the list of our trainers' favorite recipes

We hope you enjoy!! 

Remember - you can't out-train a bad diet :)

Not so Fried Chicken - Not so Fried French Fries and Steamed Broccoli 

4 oz of Organic Chicken per person in your household
Box of Panko Bread Crumbs
1 pint of LowFat Buttermilk
Red Pepper flakes 

1.  Cut Chicken in strips
2.  Let marinate in buttermilk for 30 minutes
3.  Coat with Panko and Red Pepper Flakes
4.  Place on a greased baking sheet

** Bake for 15 minutes at 450 then flip and bake for 15 more minutes.

NSF French Fries
½ sweet potato per person in your household
Texas Seasoning with Jalepeno  (http://www.larrysmeat.com/product.php?productid=16187&cat=249&page=1)

1.  Cut potato into strips 
2.  Sprinkle with Texas Seasoning
3.  Place on Greased Baking Sheet

** Bake for 15 minutes at 450 then flip and bake for 15 more minutes.

Shared by TFC Personal Trainer, Shonnery Pettit ~ Prosper Tucker Hill Texas Fit Chicks

Cold Sesame Noodle Salad

4 portions

Highlights: 13 grams protein, vegan friendly and gluten free, good for carbo-loading!

greatly adapted from http://www.foodnetwork.com/recipes/guy-fieri/dang-cold-asian-noodle-salad-recipe/index.html

1 package soba noodles* (you can sub in your favorite whole grain noodles too)

1 teaspoon sesame oil

2 tablespoons rice wine vinegar or white vinegar

1 tablespoon low-sodium soy sauce/gluten free soy sauce**

1 teaspoon hot chili oil (optional)

2 tablespoons hoisin sauce***

5 tablespoons extra-virgin olive oil or peanut oil (this oil is optional, really!)

1-2 carrots, very thinly julienned

5 green onions, bottom 4 inches, thinly sliced

1 thinly sliced large cucumber or 1 Cup thinly sliced napa cabbage or bok choy

Bunch of minced fresh cilantro leaves, however much you like

Toasted sesame seeds and/unsalted peanuts, for garnish

Optional: 1 thinly cooked shredded chicken breast 

Directions

1. Boil noodles according to directions. When finished, place noodles in an ice water bath to cool.  Drain and set aside. Sometimes I just make this, rinse and drain, and let it sit out until room temp while I prep the rest.

2. In a medium bowl mix sesame oil, vinegar, soy sauce, hot chili oil, hoisin and extra-virgin olive oil or peanut oil. (You can actually leave out all but the sesame oil and thin out the sauce with vinegar or sherry)

3. Combine prepared vegetables and noodles and sauce (start off with half the sauce and add to taste). Add chicken if you want (I find that the chicken really doesn’t add anything to the dish, but certainly adds protein.) Mix thoroughly and chill.

4. Garnish with sesame seeds or peanuts. Serve cold or room temp.

*Read labels to ensure buckwheat soba noodles are gluten-free. Eden foods has a variety

**Soy sauce contains a fair amount of sodium, even lower-sodium varieties. To reduce further, eliminate soy sauce and add another 1-2 tsp of Hoisin Sauce + tsp of vinegar to thin it out.

***Store bought hoisin or use this homemade recipe: http://www.grouprecipes.com/47010/homemade-hoisin-sauce.html

485 Calories, 19.6g total fat (13.2 monounsaturated, 2.8 sat. fat, 3.4 polyunsat. if all of the oil is used), 71 grams total carbohydrate, 13 grams protein, 1.5 g fiber

Shared by TFC Personal Trainer, Wendy Lee ~ Carrollton Texas Fit Chicks 

Turkey Stuffed Peppers

Ingredients: 

1 lb lean chopped turkey meat

1 garlic, minced

1/4 onion, minced

1 tbsp chopped fresh cilantro or parsley

1 tsp garlic powder

1 tsp cumin powder

salt to taste

3 large sweet red bell peppers, washed

1 cup fat free chicken broth

1/4 cup tomato sauce

1 1/2 cups cooked rice

Olive oil spray

1/4 cup reduced fat shredded cheese

Directions: 

Heat oven to 400°. Spray a little olive oil spray in a medium size saute pan and heat on a medium flame. Add onion, garlic and cilantro to the pan. Saute about 2 minutes and add ground turkey. Season with salt and garlic powder, and cumin and brown meat for several minutes until meat is completely cooked through. Add 1/4 cup of tomato sauce and 1/2 cup of chicken broth, mix well and simmer on low for about 5 minutes. Combine cooked rice and meat together.

Cut the bell peppers in half lengthwise, and remove all seeds. Place in a baking dish.Spoon the meat mixture into each pepper half and fill it with as much as you can.Place all stuffed pepper halves on the baking dish and pour the remainder of the chicken broth on the bottom of the pan. Cover tight with aluminum foil and bake for about 35 minutes. Top with shredded cheddar cheese and enjoy.

Servings: 6 servings (1/2 pepper) • Time: 55 minutes • Old Points: 4 • Points+: 5

Calories: 184.7 • Fat: 2.3 g • Protein: 20.8 g • Carb: 20.2 g • Fiber: 1.6 g  

Shared by TFC Personal Trainer, Keali Harmon ~ Richardson Texas Fit Chicks

Healthy Crock Pot Chicken Tortilla Soup

Ingredients:

4 uncooked boneless, skinless chicken breasts

1 (15 oz) can crushed tomatoes, undrained

1 (10 oz) can red enchilada sauce

1 (15 oz) can black beans, drained & rinsed

1 medium onion, chopped

1 (4 oz) can chopped green chile peppers

2 cloves garlic, minced

1 package frozen corn (about 14 oz)

2 (14.5 ounce) cans chicken broth

1 tsp cumin

1 tsp chili powder

1 tsp salt

1/4 tsp pepper

1 bay leaf

corn tortillas

cooking spray

Directions:

Place chicken, tomatoes, enchilada sauce, black beans, onion, green chiles, corn and garlic into your crock pot. Pour in chicken broth, and season with cumin, chili powder, salt, pepper, and bay leaf. Cover, and cook on Low setting for 6 to 8 hours or on High setting for 3 to 4 hours.

When fully cooked, pull chicken out and shred. Place back inside crock pot. 

Preheat oven to 400 degrees. Lightly spray both sides of tortillas with cooking spray. Cut tortillas into strips using a pizza cutter, then spread on a baking sheet. Sprinkle some Lawry's seasoning salt or just plain salt and pepper if desired.

Bake in preheated oven until crisp, about 10 to 15 minutes. To serve soup, top with cheese, avocado, green onions or any other add-in you like and then sprinkle tortilla strips on top. ENJOY!!

Shared by TFC Personal Trainer, Tabitha Harper ~ Texas Fit Chicks The Colony

Spicy Turkey Chili

1 ½ lbs Lean Ground Turkey

1 medium onion, diced

1 medium bell pepper, diced

2-3 garlic cloves, minced

2 tbsp chili powder

1 tbsp cumin

1 tsp oregano

1 tbsp red pepper flakes (adjust to taste)

1 can diced tomatoes with juice, no salt added variety

1 small can tomato sauce, no salt added variety

1 can yellow corn, no salt added variety

1 can black beans, low sodium variety

1 can kidney beans, low sodium variety

1. Brown turkey in a large pot. After 1 minute, add onion, bell pepper, garlic, and seasonings.

2. Cook until turkey is no longer pink.

3. Add canned ingredients and bring to a boil.

4. Reduce heat, cover and simmer for 30-45 minutes.

Can be garnished with light shredded cheese, light sour cream, crushed tortillas strips, or your topping of choice.

Enjoy!!

Shared by TFC Personal Trainer Lindsey Aguiniga ~ Mesquite Texas Fit Chicks 

Easy Turkey Tacos

1 lb ground turkey

1 can Rotel 

Fresh Avocado

Spinach

Whole Wheat Tortillas

Salsa

Brown ground turkey and add Rotel.  Simmer for just a few minutes and then make tacos with your choice of toppings.  I usually don’t use cheese and I sometimes just make a salad out of it with the spinach and don’t even use the tortillas.  Top with with salsa and fresh avocado for sure!

You can serve with whole grain tortilla chips if your guests insist!

Shared by TFC Personal Trainer Trina Harris ~ Anna Texas Fit Chicks 

Dark Chocolate Almond Clusters

I cup plus 3 tablespoons dark chocolate chips

Dried cherries (optional)

1 ½ cup whole raw almonds

Handful coconut shavings 

1. Line a baking sheet with parchment paper.  Start melting dark chocolate in a pan on low heat.  If you want the sweet cherry taste add the cherries to the chocolate now.

2. Place a teaspoon of melted chocolate on parchment paper; top with a small handful of almonds. Drizzle almonds with one tablespoon melted chocolate. Repeat process with remaining almonds and chocolate until your pan is full.

3. Sprinkle with coconut if you wish and refrigerate for 10 minutes.

Makes 32 pieces 

Shared by Aimee Storm ~ NW Frisco Texas Fit Chicks Boot Camp

Sweet Potato Fries

1 Sweet Potato

1t olive oil

1t brown sugar

1. Pre-heat oven to 425

2. Slice potato into fries, leaving skin on

3. Toss potato with brown sugar and olive oil

4. Lightly spray pan - place on cookie sheet in oven

Bake at 425 for 13 minutes. Flip fries on sheet, placing them back in oven for another 14 minutes, toss and let cook for an additional 5 mins.  Serves 1 ~ enjoy!

Shared by TFC Owner/Trainer, Melody Chandler ~ College Station Texas Fit Chicks

Quinoa + Spinach Salad Recipe 

with Grape Tomatoes, Feta

This naturally gluten-free salad is dairy-free vegan. If you eat dairy food, a crumble of goat cheese or feta would be fabulous and you can be creative and additional vegetables. Recipe by: http://glutenfreegoddess.blogspot.com/

Ingredients:

Extra virgin olive oil

1 clove garlic, minced

About 1/2 to 2/3 cup cooked quinoa per person

1 generous cup washed organic baby spinach leaves per person

A handful of organic grape tomatoes per person, halved

1 scallion per person, washed, sliced

Sea salt and fresh ground pepper, to taste

Sprinkle of fresh or dried herbs- parsley, thyme, basil, or mint

Tiny sprinkle of nutmeg

Squeeze of fresh lemon juice or rice vinegar

Instructions:

Gently heat a large pan (I used a wok). Pour in some extra virgin olive oil. Add the garlic; stir and warm the oil for a minute. Add the cooked quinoa and heat through. Add the baby spinach leaves, tomatoes and scallions. Season with sea salt and fresh ground pepper. Sprinkle with nutmeg and herbs. Stir to mix. Sprinkle with lemon juice and stir. When the spinach begins to wilt remove from heat (I don't like soggy spinach so I cook this very quickly).

*You can also make this a cold salad as well. Cook quinoa add chopped spinach and vegetables then chill in the refrigerator

Shared by TFC Personal Trainer, Elizabeth Beshear ~ Allen Texas Fit Chicks

THREE CHILE-DUSTED-SHRIMP W/ QUICK CORN RELISH

3 1/2 teaspoons sugar, divided 

2 teaspoons chili powder

1 teaspoon ancho chile powder

1/4 teaspoon chipotle chile powder

1/2 teaspoon salt, divided

1 1/2 pounds peeled and deveined large shrimp 

5 teaspoons olive oil, divided

1/2 cup chopped onion 

1/2 cup chopped red bell pepper 

2 teaspoons bottled minced garlic

2 teaspoons bottled minced ginger

1 (10-ounce) package frozen whole-kernel corn

1 1/2 tablespoons cider vinegar

1/2 cup chopped green onions 

Preparation

Combine 2 teaspoons sugar, chili powder, chile powders, and 1/4 teaspoon salt in a shallow dish. Add shrimp to spice mixture; toss well to coat.

Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add 1/2 cup onion, bell pepper, garlic, and ginger to pan; sauté 3 minutes. Add remaining 1 1/2 teaspoons sugar and corn to pan; cook 3 minutes, stirring occasionally. Stir in vinegar; cook 30 seconds. Transfer corn mixture to a bowl; stir in remaining 1/4 teaspoon salt and 1/2 cup green onions.

Wipe pan with a paper towel. Heat remaining 2 teaspoons oil in pan over medium-high heat. Add shrimp to pan; sauté 3 minutes or until done, turning once. Serve with corn mixture.

Shared by TFC Personal Trainer Tia Laskey ~ Plano Evening Texas Fit Chicks

We hope you enjoy these recipes from the training team at Texas Fit Chicks Boot Camp!
To learn more about our program, feel free to visit us on the web: www.texasfitchicks.com

Protein Pancakes

Ingredients (Serves 1)
1/4 cup oats {regular or quick}
1 egg or 1/4 cup egg substitute
1/4 cup low-fat cottage cheese
1/8 tsp baking powder
1 tsp honey, optional

For extra protein LeighAnne and Meridith add 1/2 scoop vanilla whey protein and 1/4 cup vanilla unsweetened almond milk (if mixture is too thick after whey is added)
Instructions
Add all of the ingredients to a food processor or blender. Blend until completely combined and smooth. Let sit for at least 5 minutes.
Heat a large non-stick skillet or griddle over medium heat.
Add pancake batter to pan {it makes about two regular sized pancakes}. Cook for about 3-4 minutes or until tiny bubbles form on the top of the pancake.
Flip and cook another 2-4 minutes until done.
Serve with a little real maple syrup and/or a small pat of butter.
Enjoy!

Shared by TFC Trainers LeighAnne Maloy & Meridith Bowling ~ Mckinney Texas Fit Chicks 

BBQ Pulled Pork Sandwich using Chicken Breast

Chicken
1 pound of boneless, skinless chicken breast tenders
Spice Rub
1.5 tablespoons paprika
1/8 teaspoon smoked paprika
1/2 tablespoon garlic powder
1/2 tablespoon dark brown sugar
1/2 tablespoon dry mustard
1 1/2 teaspoons salt

• Mix all of the spices together in a small bowl & reserve in a spice shaker

BBQ Sauce (adapted from foodnetwork.com)
1 cup ketchup
1/2 cup water
1/4 cup apple cider vinegar
2 1/2 tablespoons light brown sugar
2 1/2 tablespoons sugar
1/4 tablespoon fresh ground black pepper
1/4 tablespoon onion powder
1/4 tablespoon ground mustard
1/2 tablespoon fresh lemon juice
1/2 tablespoon Worcestershire sauce
• In a small saucepan, combine all ingredients.
• Bring mixture to a boil, reduce heat to simmer.
• Cook uncovered, stirring frequently, for 1 hour 15 minutes.

Directions
• Using 1 tablespoon of the spice mixture, rub onto the chicken breast, coating each piece evenly. Then place in a ziplock bag & refrigerate for about 30 minutes to an hour
• Preheat oven to 350 degrees
• Lay chicken onto a large, baking sheet lined with parchment paper
• Season with an additional tablespoon of the spice rub mixture
• Bake for 20-30 minutes (Oven times vary, and chicken breast is notorious for having the potential to be kind of dry, so you don’t want to overcook it. After 20 mins., keep an eye out. Mine was fully cooked & juicy after 24 minutes.)
• Remove chicken from oven.
• When cool enough to handle, chop coarsely to your liking. I pulsed the chicken in the food processor for a better “pulled” consistency.
• Add the chicken to a bowl, (season with additional salt & pepper to taste, if necessary)
• Fold in a bit of the BBQ sauce to your liking
• Spoon pulled BBQ chicken onto a soft, toasted bun

Shared by TFC Trainer Titia Sivils ~ Plano Texas Fit Chicks Boot Camp

Maple-Mustard Glazed Chicken

Ingredients

2 teaspoons olive oil
4 (6-ounce) skinless, boneless chicken breast  halves
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
1/4 cup fat-free, lower-sodium chicken broth
1/4 cup maple syrup2 teaspoons chopped fresh thyme
2 medium garlic cloves, thinly sliced
1 tablespoon cider vinegar
1 tablespoon stone-ground mustard

Preparation

1.  Preheat oven to 400°.
2.  Heat a large ovenproof skillet over medium-high heat. Add oil; swirl to coat. Sprinkle chicken with pepper and salt. Add chicken to pan; sauté 2 minutes on each side or until browned. Remove chicken from pan. Add broth, syrup, thyme, and garlic to pan; bring to a boil, scraping pan to loosen browned bits. Cook 2 minutes, stirring frequently. Add vinegar and mustard; cook for 1 minute, stirring constantly. Return chicken to pan, and spoon mustard mixture over chicken. Bake at 400° for 10 minutes or until the chicken is done. Remove chicken from pan; let stand 5 minutes. Place pan over medium heat; cook mustard mixture 2 minutes or until liquid is syrupy, stirring frequently. Serve with chicken.

Shared by TFC Trainer, Debbie McVittie ~ East Allen Texas Fit Chicks

Garlic Shrimp with White Beans and Tomatoes

1 pound medium peeled and deveined shrimp
4 tablespoons olive oil, divided
1 teaspoon pimenton (smoked paprika)
3 garlic cloves, minced and divided
1/2 teaspoon hot red pepper flakes
1 bay leaf, broken into pieces
1 14.5-ounce can petite-diced tomatoes, drained
1 tablespoon tomato paste
2 15-ounce cans white beans, drained
1 cup chicken broth
2 tablespoons chopped fresh parsley

Heat a large skillet over medium-high. Toss shrimp with 1 tablespoon oil and pimenton. Add shrimp to skillet; sauté 1 to 2 minutes; add half the garlic the last few seconds of cooking. Spoon shrimp into a bowl and set aside. Return skillet to heat; add 2 tablespoons oil, pepper flakes, bay leaf, and remaining garlic. Cook till garlic is golden, a few seconds. Add tomatoes; cook till most of the liquid evaporates, 2 minutes. Add tomato paste; cook till tomato mixture darkens. Add beans and broth; simmer till it's a thick stew, 5 minutes. Stir in shrimp and parsley; cook till heated through. Drizzle with remaining oil. Serves 4.

Calories per serving: 436
Carbs: 37 G
Fiber: 9 G
Protein: 35 G
Fat: 17 G

Shared by ~ TFC Trainer Michelle Hubbard Frisco Texas Fit Chicks Boot Camp


Have you seen our GROUPON DEAL? Here are the Texas Fit Chick locations that are participating in the deal. Don't miss it! Just $49 for a month of training!

Addison Morning 5-6am MWF - Desiree@texasfitchicks.com

West Allen Morning 5-6am or 6-7am MWF – Elizabeth@texasfitchicks.com

East Allen Morning 5-6am MWF – Debbie@texasfitchicks.com

Anna 5-6am or 6-7am Tu,Th,Fri  - Trina@texasfitchicks.com

Anna Evening 7-8pm M,Tu,Th - Trina@texasfitchicks.com

Carrollton Morning 5-6am MWF – Wendy@texasfitchicks.com

Celina Morning 5:15-6:15am or 9-10am M,Tu,Th – Nicole@texasfitchicks.com

Celina Evening 6-7pm Tu/Th 8am Sat – Nicole@texasfitchicks.com

College Station Morning 6-7am MWF – Melody@texasfitchicks.com

Dallas Morning 5-6am or 6-7am MWF – Ginger@texasfitchicks.com

Frisco Morning 5:30-6:30am or 9am MWF - Michelle@texasfitchicks.com

NW Frisco Morning 5-6am or 6-7am MWF - Aimee@texasfitchicks.com

Frisco Evening 7-8pm M,Tu,Th - Aimee@texasfitchicks.com

Forney Morning (starts Apr 1) 5-6am - Susan@texasfitchicks.com

Garland Morning 5:30-6:30 MWF - Erin@texasfitchicks.com

Houston (Braes Heights) Morning 5-6am MWF – Karen@texasfitchicks.com

Keller Morning 5-6am MWF  - Vivian@texasfitchicks.com

Lancaster Morning 5:30-6:30am MWF - Joye@texasfitchicks.com

Lancaster Evening 6-7pm Tu/Th 8am Sat - Joye@texasfitchicks.com

McKinney Morning 5-6am/6am-7am/9:30am MWF - Leighanne@texasfitchicks.com

McKinney Evening 7-8pm or 8-9pm M,Tu,Th - Meridith@texasfitchicks.com

Mesquite Morning 5-6am or 6-7am MWF - Lindsey@texasfitchicks.com

Plano Morning 5-6am MWF - Titia@texasfitchicks.com 

Plano Evening 7-8pm or 8-9pm M,Tu,Th - Tia@texasfitchicks.com

East Plano Morning 5-6am MWF - Danyelle@texasfitchicks.com

East Plano Morning 8:30-9:30am  MWF - Kristina@texasfitchicks.com

East Plano Evening 7-8pm M,Tu,Th - Kristina@texasfitchicks.com

Princeton Morning 9-10am MWF - Penny@texasfitchicks.com

Prosper Morning 5am-6am or 6-7am MWF - Jeannie@texasfitchicks.com

Prosper Mid-Morning 8:30-9:30am M,Tu,Th - Shonnery@texasfitchicks.com

Richardson Morning 5:30-6:30am or 9:30-10:30am MWF  - Keali@texasfitchicks.com

Rockwall Morning 5-6am MWF - Sharon@texasfitchicks.com

Rockwall Mid-Morning 9:30-10:30 MWF - Sandy@texasfitchicks.com

Spring Tx Morning 6-7am M,Tu,Th - Meghan@texasfitchicks.com

The Colony Morning 5-6am MWF - Tabitha@texasfitchicks.com

Van Alstyne Morning 5-6am MWF - Paula@texasfitchicks.com

Wylie Morning 5-6am or 6-7am MWF - Sandy@texasfitchicks.com

Top 7 Reasons Cardio is a key component of your fitness program

I hate treadmills. There is nothing worse than running and going nowhere...in my opinion :) For years, I would go to the gym and ignore the boring cardio machines, opting to only lift weights. I was missing out on so many benefits of doing cardio, but I didn’t want to be bored!! High Intensity Interval Training was the answer for me. The treadmill wasn’t so horrible if I was sprinting as fast as I could for 30 seconds then taking a break for a bit. Challenging myself like that was the only way I could stomach the treadmill. After a while though, that too became mundane. Boot Camp training was the answer for me. Doing a variety of cardio drills alleviates boredom completely and not only will your heart benefit, you might have to shop for new clothes in a smaller size!

If you are one that doesn’t have time for long drawn out bouts of cardio I have good news! You can get the same results from short bursts of activity…if done correctly!

Here are some of the top benefits of high intensity cardio exercise;

Cardio exercise improves blood circulation

Cardiovascular activity like running helps to increase the density of your capillary network. Capillaries are tiny blood vessels that cover your entire body delivering oxygenated blood and nutrients to where they are needed and taking away toxins and other waste products from cells. By increasing the density of your capillary network you create an environment where greater oxygen delivery is possible and waste disposal is made more efficient.

Cardio exercise lowers blood pressure

Cardiovascular conditioning like running can help lower blood pressure. While the scientific reasons for this are unclear, it has been observed as a common by-product of those who exercise regularly, particularly if blood pressure was high to begin with. In fact many doctors will recommend patients commit to a period of cardiovascular activity if they discover they have high blood pressure! One of our fit chicks Dee recently got a great dr. report and was able to discontinue her blood pressure meds due to her fitness training at Texas Fit Chicks bootcamp!

Cardio exercise enhances blood flow

Greater blood flow means you can circulate greater levels of oxygen around the body and produce energy more efficiently. Enhanced blood flow will also help remove waste products and toxins more effectively.

Cardio exercise increases stroke volume

Stroke Volume refers to the volume of blood the heart pumps per beat. Cardio exercise can cause a substantial increase in stroke volume both at rest and when exercising.

Increased stroke volume is likely caused by;

• A decreased heart rate allowing for more blood to enter the ventricles between beats

• A greater volume of blood in circulation leading to more blood returning to the heart

• An increase in the size of the left ventricle chamber

• An increase in the strength of the hearts contractions due to thicker ventricle walls

Cardio exercise lowers resting heart rate

Many people experience a substantial lowering of resting heart rate after improving their conditioning through cardio exercise. This is likely to be caused by an increase in stroke volume and improved oxygen delivery. The result is the heart has to beat fewer times per minute to deliver the same amount of oxygen. A resting heart of 70bpm or lower is excellent.

Cardio exercise increases energy expenditure

Cardio exercise is fantastic means of increasing your weekly energy expenditure. For those of you fit chicks looking to burn fat this is good news. Increasing your energy expenditure makes it more likely that you will create the required energy deficit for fat loss to occur. Remember if your body has an energy surplus then there is no need for the body to dig into its own energy reserves (fat) to make up the short fall.

High intensity cardio like our bootcamp hill sprints will also help trigger the release of potent fat burning hormones such as HGH thereby helping to accelerate fat loss results. Low intensity cardio will not

Cardio exercise can help improve sports performance

For those of you that play sports, enhancing your conditioning will only help your performance. More often than not it is the player or team who is able to maintain their intensity for longer that will come out on top in an athletic setting.

At Texas Fit Chicks bootcamp, we incorporate Tabata training during our workout. This high intensity training protocal will give you greater benefits than steady state training. Our bodies also never have the opportunity to plateau when you participate in our boot camps, since every single workout is different.Our clients see the benefits of working out in as little as 4 weeks with us. Join us and start this Monday to make sure your workout will get you the results you want to see. We take the guesswork out of losing weight and getting healthy! 

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We offer our womens' only fitness program in: Mesquite, McKinney, Allen, Plano, Frisco, Anna, Prosper, Keller, Wylie, Richardson, Dallas, The Colony, Lancaster, Celina, Rockwall, Carrollton, College Station & Houston