Ball Exercise Videos!

Enjoy these great ball exercise videos from 

Texas Fit Chicks trainer Wendy Lee at

East Carrollton Texas Fit Chicks

MWF 5a/6a

EXERCISE #1

BALL HAMSTRING ROLL INS

EXERCISE #2

BALL PIKE PUSHUP

EXERCISE #3

BALL AB ROLL INS

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

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

Want a great dose of Antioxidants? Top 10 Fruits to eat

Top 10 Fruits for Antioxidents

There are so many diets out there, and books on how to lose weight. While some might take the weight off for a time, others will have you just losing water weight and are a very quick fix that won't last long term. Before I was a trainer, I was on and off the diet wagon based on which book was a best seller at the time. Thanks to the South Beach diet, eating a strawberry threw me into a tailspin. Many years ago, I was in search of the perfect diet that would help me shed all the baby weight I gained while prego with baby #2. In Phase 1 of the South Beach Diet, fruit is off limits completely. I did ok for the first day or two, but on day 3, had a strawberry and quickly fell into the thinking everyone has while on these things..."now I've blown it for the day - might as well eat what I want since I already screwed up". I had never cared much about the bakery at the grocery store either, until I started South Beach! 

While it is true that you will lose weight with this diet, it put my mind into that "Diet" mode that is not healthy and seems restrictive. I was probably off and on phase 1 of South Beach for 2-3 years. It wasn't until I stopped trying these types of "diets" and learned how to eat healthy foods, that I was able to start losing the weight.

Fruits are something that shouldn't be restricted in a meal plan (in my opinion). Yes, grapes and ripe bananas are higher on the sugar scale than others, and while I would probably limit the consumption of them if trying to lose weight, I wouldn't make them totally off limits. These are 10 fruits the USDA ranked for the disease-fighting antioxidants...

1. Blueberries
2. Cranberries
3. Blackberries
4. Raspberries
5. Strawberries
6. Apples
7. Cherries
8. Black Plums
9. Avocados
10. Pears

Fruit is natures dessert ~ enjoy!

Want more Fitness Tips? Let's connect on Facebook HERE

Check out our GROUPON deal of the day HERE! 

Tips for staying on track when eating out

Let's face it...eating out is really hard when you are trying to lose weight. There is a reason that calorie content and fat grams aren't printed alongside the fettucine alfredo or bowl of queso...because nobody would eat it! A dinner portion of Fettuccine Alfredo at a popular italian restaurant along with 2 of their breadsticks contain 1520 calories and 52g of saturated fat!!! (That's calories for an entire day and double the amount of sat. fat recommended for the DAY!) 

The workouts that we do at Texas Fit Chicks BootCamp will burn anywhere from 400-600 calories in one hour. Add up how many hours you'd have to workout to burn that off, then ask yourself is it really worth it??? Most of the time that answer should be a loud NO. The 90/10 rule should apply to your eating habits when you are trying to lose weight. 90% of the time be eating clean, good foods. Then you can indulge 10% of the time. This can mean that 6 days a week you are eating well and you take 1 day "off" to indulge. For faster weight loss, make that 1 meal rather than 1 day. When you realize how quickly you can derail your hard workouts - it makes the eating bad not seem so good!

If it's not time for your free meal and you have to go out to eat, here are a few tips on how to eat smart when eating out:

• Start out with a small salad. This will help to fill you up before the main dish comes, and might prevent you from overeating the higher calorie food. Order it without croutons, cheese or cream-based dressing. Oil and Vinegar is best.
• Order Veggies instead of rice
• Stick to chicken or fish as an entree - order it grilled, baked or blackened - Avoid Crusted, stuffed or fried of course 
• Ask for salsa as a side sauce instead of sour cream, butter, cheese or bacon.
• Ask for a to-go box before you start eating and divide your meal in half right away. The portion sizes are out of control in our society - and you won't feel compelled to eat more than you need if it's not in front of you
• Don't drink your calories - stick with water w/ lemon, unsweetened tea, etc.
• Order off the kids menu - many times these sized portions are "normal" and half the calories of the full sized entree

So many restaurants have their nutrition info online - so if you know ahead of time where you are going, educate yourself before you get there. You will be shocked to see the amounts of sodium, fat and calories that are in some healthy sounding entrees. The restaurants want people to come back over and over - and to make the food taste the way they make it, they load it up with butter, sugar and it's easy to get your full days worth of calories in one sitting!

When trying to lose weight, ignorance is not bliss. Once you realize how much work goes into burning calories, then you learn how many calories are in restaurant food, you will most likely decide that it's just not worth it. Our society is so food-driven these days, and if you look at what a portion size was 50 yrs ago, and what it is today, it's no wonder we have the obesity crisis that we do in America. Health experts predict that by the year 2020, 1/2 of American adults will have Diabetes. This is a shocking statistic, but true.

The best way to stay on track is to prepare as many meals at home as you can, but if you need to go out, make a plan before you go...and think this thought: "Is what I'm about to eat going to get me closer to my goal?" Might make you re-think that Alfredo :)

- Melody Chandler, CPT
Owner, Texas Fit Chicks 

Fitness Boot Camp Program for Women Only. Re-Shape your Future
Locations in Dallas.Houston.College Station


View Texas Fit Chicks Boot Camp Locations in a larger map

Nutrition Tips from Texas Fit Chicks Bootcamp

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Here are some commonly asked questions from our chicks ~ we thought we'd share with you!

What would be best to focus on first, nutrition or exercise?
The Answer: BOTH! You can eat your way out of any great workout so it's extremely important that if you are trying to lose weight and create more health and wellness to your life you have to make nutrition a priority. Here are some simple tips to keep in mind. Remember, by small changes you will create big results:

     *Don't drink your calories! Check out our fb page HERE for some great links to articles that will shed more light into this.  I encourage you to drink as much water throughout the day as you can and avoid any all soda.  That may seem unrealistic, but when it comes to your health and your body don't you want to give it your best?

    *Make your calories count! Look for nutrient dense foods. It's recommended to shop the periphery of the grocery store, especially the produce section. Start reading the labels--if you can't pronounce it, you probably don't want to eat it! I love Dr. Andrew Weil's statement, "A dish can only be good as its worst ingredient." With that in mind strive to consume food that is minimally or not processed at all. When food is taken from it's natural state, stripped down and processed and then given a few man-made vitamins to make it consumable it's harder for our body to even recognize it as food. It takes longer for our bodies to digest it and it places a lot of stress on our bodily systems to break it down and absorb the small amount of usable nutrition that it holds.  Keep that in mind the next time you are making your grocery lists. Find places that you can start making some healthier changes--a little at a time.

Maybe you're not worried about counting calories, and that's just fine. Just remember that your body isn't a trash can, so don't put garbage in it.  If you are counting calories consider this: you want aim for 100-250 calories for a snack and approximately 300-450 calories for a meal. These amounts will differ from one person to the next. It will depend on your needs and the amount of exercise you do during the week.

   *Stock your Pantry for success. Fill it your with whole grains, beans, nuts and other nutrient rich foods. I'm not suggesting you just throw out what you have all at once and start fresh. It will be easier on your budget to just start with one or two items each time you shop. Some suggestions of items to start using if you don't already: brown rice, old fashioned/steel oats, quinoa, whole wheat breads/pastas/flours, lentils, black beans, garbanzo beans, all natural-low sodium broths, I could go on and on. This is just a place to start. Let me know if you want more detail on this.

   *Don't forget to eat breakfast! Feed your family  something that will give them the fuel they need for the day-not fill them with empty calories and send their blood sugar spiking. On that note if you have any artificially flavored maple syrup once it's gone do not use it anymore. It does nothing good for your body, filling it with empty calories and sending your blood sugar spiking that will cause you to be hungry sooner, and crave more sweets and calories later in the day. My suggestions for pancake toppings: All natural maple syrup, Agave Syrup, nut butters, or my favorite: plain, nonfat greek yogurt and organic strawberry jam.

    *Make sure you include some protein in your meals and snacks. How much protein? Here's how to Calculate your protein needs:

       1. Calculate your weight in kg: body weight in lb. x .45 = body weight in kg.
       2. Multiply weight in kg by 0.8. The result is the grams of protein you should consume    per day.
                For example: body weight 160lb
                 1. 160lb x .45 = 72 kg body weight
                  2. 72kg x 0.8 = 57.6 grams of protein per day

 *Make Portions a Priority! The National Heart, Lung, and Blood Institute provides these visual examples to help us better understand what a serving really looks like.

One Serving                                                Looks Like
1 cup cereal flakes                                      fist
1 pancake                                                  compact disk
1/2 cup cooked rice/pasta                            1/2 baseball
1/4 cup raisins                                            large egg
1 baked potato                                           fist
1 cup salad greens                                     baseball
1/2 cup fresh fruit                                        1/2 baseball
1 1/2 ounces cheese                                   4 stacked dice
1 teaspoon margarine/butter                         1 dice
3 ounces meat, fish, poultry                         deck of cards
3 ounces cooked fish                                  checkbook
2 tablespoons peanut butter                         ping pong ball

Here's an easy tip, if you're trying to eat smaller portions use a smaller dish!  And when eating out have half of the meal boxed up when it is served to you to eat later. Restaurants typically serve larger portions than one person really needs.

We'd love for you to share this information with your friends if you found it helpful!
Committed to Your Success
Melody Chandler

20 Tips to get Great Abs

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Anyone can attain a flat stomach if they know the rules that govern getting it. Yes there are flat stomach rules. Follow these rules and you will slowly but surely get the flat stomach that you may be yearning for.

Belly Blast Rule 1 – Follow the Belly Blast Rules
Doing something that is contrary to the flat stomach rules could result in your body holding to your belly fat tighter than ever. Belly fat is the last bastion of fat storage in the body and the body will fight tooth and nail before releasing it. If you ever try to go in battle against your body, you will surely lose. Work with your body rather than against it.

Belly Blast Rule 2 – Be Patient
Everyone wants a flat stomach fast. Advertisements on how you could get a flat stomach quickly, are all over the internet. When it comes to weight loss or getting a flat stomach, slow is fast and fast is slow. This follows the law of the farm where everything has a gestation period. Just like pregnancy takes 9 months, attaining a flat stomach too will take time. Give yourself the next 21 days with our belly blasting program to see results!

Belly Blast Rule 3 – You Are Going to Have to Work For It
There is no magical pill or equipment that can give you flat abs. You are going to have to pay for it. Payment would be in the form of sweat. If there was a quick fix or magical diet, Oprah would have found it by now. So stop looking for shortcuts. These rules are the shortcuts.

Belly Blast Rule 4 – Stop Dieting
Dieting is war against your body. Your body will win any dieting war. It will even go to the extent of causing you to regain all the weight that you have lost, once the diet is over. For this reason, any unhealthy or fad diets must be avoided.

Belly Blast Rule 5 – Stop Doing Spot Training
100 crunches or even a thousand crunches will not get you great abs. You need to start exercising your big muscles so that it can help to remove the layers of fat on your body. In bootcamp, we focus on the entire core, which is more functional than 1000 crunches.

Belly Blast Rule 6 – Start Doing 3 hours of Weight Resistance Exercises
Exercises that work the big muscles such as squats, lunges, push ups are excellent for removing the layers of body fat. Weight resistance training exercises are the most effective known for burning fat and boosting your metabolism.

Belly Blast Rule 7 – Do Interval Training Instead of Steady State Cardio
Interval training is far superior than conventional cardio training. Try doing 2 sessions of this in a week. Be cautious of the strain on the body from interval training and start gradually. This takes priority over steady state cardio. So you should find time for this first.

Belly Blast Rule 8 – Do Cardio Exercises Once Completing 3 hours of Weight Training a Week
If you are able to spare more than 3 hours of exercise time, you could do conventional cardio exercises such as jogging, cycling or swimming. This should only be done if you cannot handle the stress of interval training. Interval training is far superior to shed belly fat.

Belly Blast Rule 9 – Remove or Absolutely Minimize Sugar and Simple Carbohydrates
Desserts, sweetened drinks, any sweet food or white flour should be avoided.

Belly Blast Rule 10 – Avoid Sweetened and Calorie Filled Drinks
Sweetened drinks pack lost of calories. Avoid drink that have lots of milk in it such as lattes. These too have lots of calories even though being low-fat. The calories come from the simple carbohydrates in the milk.

Belly Blast Rule 11 – Avoid or Reduce Milk to a Minimum
Lactose in milk spikes insulin. It would be wise to stay away from milk until you have achieved your flat stomach goal. You should be able to get enough protein from your meals. If you need more protein, it could be obtained from protein shakes.

Belly Blast Rule 12 – Understand Food Combination That You Should Avoid
Fat, sugar and alcohol taken in combination is detrimental to your flat stomach goals. Here is a detailed explanation of meal combination to avoid.

Belly Blast Rule 13 – Breakfast is Compulsory
Research has shown that people who skip breakfast store more abdominal fat. Skipping breakfast is a cardinal sin and should be avoided at all cost if you really want a flat stomach.

Belly Blast Rule 14 – Have 3 Small Main Meals and 2 Snacks
You should be eating every 3 or 4 hours to rev up your metabolism. Do not take this opportunity to overeat. Your main meals should be small servings. Eat nuts or fruits for snacks.

Belly Blast Rule 15 – Have 6 to 8 Hours Sleep at Night
Lack of sleep results in elevated levels of cortisol which promotes abdominal fat storage. A lot of people exercise and eat healthy but compromise on sleep. They have an extremely tough time losing belly fat.

Belly Blast Rule 16 – Strengthen Your Core Muscles

Belly Blast Rule 17 – Avoid Alcohol
Alcohol halts fat burning and increases appetite. Abstain from alcohol until your flat stomach goals are achieved. Read the earlier article for detailed information on alcohol’s effect on weight loss.

Belly blast Rule 18 – Be Aware of the Weekend Binge
An earlier article showed how a lot of people are disciplined on the weekdays but blow their diet on the weekends. Over consumption of food and drink causes a setback to a lot of people.

Belly Blast Rule 19 – The Flat Belly Diet Should Consist of Food With Low Calorie Density
Food with high calorie density have lots of calories in a small portion of food. These mainly include food with a combination of fat and sugar. One could easily overeat without realizing the overload of calories.

Great Abs Rule 20 – You Do Not Need to Finish Everything On Your Plate

Eat until you are 80% full. Do not eat until the food on the table or the food on the plate finishes.

Ready for your 21 Day Belly Blast Meal Plan? Find it here: 21 Day Belly Blast Meal Plan $29

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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