This one thing can help you lose weight, and keep it off!

A recent study from the Kaiser Permanente Ctr for Health Research, found that logging what you eat regularly can help you shed nearly two times more weight than if you don't keep a journal. If you are trying to lose weight and keep it off, something as mundane as recording what goes into your body can be a powerful tool to help!

There are a couple of reasons that food journaling works. First off, you might re-think what you are about to mindlessly eat. Do you REALLY want to write that you scarfed down a bag of M&M's for your 4pm snack? Another reason it works is because it can teach you how many calories are really in that starbucks latte with whip cream and chocolate drizzled over the top! Ignorance is not bliss when you are trying to keep track of calories you consume in a day.

Another reason it works is you can find out if you are not eating enough. I have had clients in the past that, after journaling their food, we find out that they are only taking in 800 calories a day....and 200 were from alcohol! The goal is to keep the metabolism running efficiently and burning those calories all day...not slowing to a crawl because it thinks you are in starvation mode. Here are a few ways to make food journaling work for you!

• Track your normal eating for 2 weeks. This gives you a baseline. Also include the amount of water you are drinking.
• I have several clients that track their food on their phone...there's an app for it! How easy and convenient..you don't even have to dig through the kitchen drawer for a pen!
• Write (or type) down everything you eat, right away. You can look up the caloric content later, but get it down asap. OR if you don't have time to type it in - take a picture of your meal with your phone...and figure it out later!
• Be 100% Honest. This is a no-brainer. It's not going to work if you skip this little detail
• Learn Portion Control. Even though something is good for you - too much of anything is never good. Measure it if you aren't sure!
• If you create a 500 calorie deficit each day, you will lose 1 lb per week! It's always been about calories in vs calories out...and always will be.

This year, make a resolution to track your food for the next 2 weeks. That's an attainable goal, and will help you stay on track!!

Check out our new prices for the NEW year! Better time than ever to become a fit chick with us!

Start 2013 off with a bang and Commit to be FIT! Texas Fit Chicks Boot Camp specializes in helping women lose weight. After learning how to eat clean and becoming consistent in my workouts, my hypothyroidism is under control and I'm able to stay at a healthy weight. The key to success is to eat clean 90% of the time and 10% of the time, indulge.

Our expert trainers are here to help you find consistency and we hold you accountable if you miss a workout!

Texas Fit Chicks Boot Camp has over 25 locations and times, including Prosper, McKinney, Wylie, Anna, Frisco, Allen, Plano, University Park, Richardson, The Colony, Mesquite, Fairview, College Station, Houston, Spring, Colleyville and Keller Texas!

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62 Healthy Snacks of your Texas Fit Chick Trainers

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We've put together a list of favorite snacks from our Texas Fit Chick Trainers to share with you! December is a month full of treats and temptations....try to snack often on these healthy treats, to keep your willpower muscle strong! 

Our University Park trainer Anna resommends...

apple slices topped with all natural peanut butter

 cucumber slices with hummus

Sandy, our trainer in Wylie loves...

3 oz of lunch meat (rolled up) and an apple

 carrots/celery with roasted red pepper hummus

 pumpkin oatmeal bars (homemade)

post workout turtle bars (oat or coconut flour, quinoa, sesame seeds, chia seeds, almonds (any nut) & lentils w/honey)

 PB2 on brown rice crackers

 celery or fruit

Our Allen trainer Elizabeth:

  Celery with almond butter

 i also put 1lb of organic chicken tenders in my toaster oven to bake for about 10 minutes...then save them in the fridge and snack on those when hungry and serve to the kids as snacks or part of lunch

Here are the favorites from our Prosper trainer Shonnery...

Carrots and Hummus
String Cheese
3 egg whites & 1 whole egg w/Chipotle Laughing Cow wedge
Green Fuji Apple with PB2
Shakeology

Trina, our Anna trainer snacks on:

Tomato slices and a cup of low fat cottage cheese

Apple and a few almonds 

Apple and about a tablespoon of peanut or almond butter

Hard boiled egg and an apple

a fresh fruit mix of strawberries, blueberries and raspberries with either a cup of Greek yogurt or cottage cheese.

Shakeology

Plano trainer Danyelle loves

veggies & hummus 
Celery & fresh ground peanut or almond butter
Nuts

Frisco trainer Michelle:

Homemade hummus, blueberries & yogurt, peanut butter

Mesquite trainer Lindsey enjoys...

Greek yogurt and fresh pineapple
String cheese and almonds
Greek yogurt ranch with carrots
Diced avocado and tomatoes
Green smoothie
Apple with a little bit of peanut butter

Plano trainer, Titia

 One small gala apple with 1 teaspoon Justin's Maple Almond Butter

 I added a tsp of Justin’s Maple Almond Butter to my plain Greek yogurt with one drop of liquid Stevia...heaven!

The Colony trainer, Tabitha recommends...

Fage Greek yogurt sweetened with Stevia and berries.

Pita chips and/or veggies with hummus

Frisco trainer, Aimee loves

Apple and pb, Shakeology, raw almonds, hard boiled eggs  and grapefruit

Allen trainer Michelle enjoys

1/2 grapefruit 1/2 cup lf cottage cheese
1/2 chopped chicken Brest with 1 tsp pesto and 1/2 tomato
Spinach with 1/4 cup sliced apple sprinkle almonds olive oil lemon juice

McKinney trainer LeighAnnes' favorites are
12 - 15 almonds 
3 egg whites + one whole egg with tumeric and hot sauce
1 tbs almond butter on Ezekiel toast
Whey protein shake 
Plain Greek yogurt mixed with puréed fruit made at home

Shakeology

Braes Heights trainer, Karen enjoys

Fage non-fat greek yogurt with fresh berries, honey and ground flax seeds

College Station trainer Melody loves...

Shakeology

Quest Protein Bar

Almonds with string cheese

Apple

Greek Yogurt with frozen blueberries and stevia

Carrollton trainer Wendy likes:
apple slices or banana with 1-2 tsp of peanut or almond butter fresh salsa and 6 whole grain tortilla chips; 1/3 C greek yogurt with honey and banana slices; half a slice of whole grain toast with a teaspoon of Nutella

Keller trainer Vivian:

1 Tbsp of peanut butter with 15 baby carrots and a small box of raisins

Let us know if you find your favorite new snack here...or add your favorite healthy snack to the comment box below!

Texas Fit Chicks Boot Camp - helping women discover their inner FIT CHICK in a supportive and fun environment! Start your journey any Monday. Serving chicks from mcKinney, Dallas, Frisco, Plano, Allen, Prosper, Houston, Spring, College Station, Richardson, Anna, Wylie, Mesquite, Keller, The Colony and Carrollton Texas

Fitness Success with Texas Fit Chicks. Stephanie shares her experience...

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"Twenty-three months ago today I gave birth to twin boys…6lbs 2 oz and 5lbs 15 oz. My stomach was over 55 inches around and I weighed ap

proximately 190 pounds. I spent 14 weeks out of 36 weeks on complete restrictive bed rest. The twins completely separated my abdominal wall from my rib cage to my pelvic bone. I spent the next six months desperately going from surgeon to surgeon trying to find a “fix” for my body. In spring 2011, I began a Couch to 5K program, determined to lose some weight. By the time I ran the 5K I was suffering severe joint pain in my wrists, elbows, back, and ankles. I could hardly walk. Twelve months ago, after months of tests, I underwent an emergency hysterectomy. I had an internal infection which had spread to my joints causing permanent arthritic damage. I truly thought I would never be physically active again. I needed steroids daily to get out of bed, and regular prescription anti-inflammatory medications to get through the day. I lived that way, believing that, until the end of April 2012, when I decided to join Texas Fit Chicks boot camp with Aimee Storm.

By the time I started boot camp I had lost 33 pounds. I weighed 147 pounds and was a solid size 8/10. There was not one defined muscle in my body. After the first session I thought I would never make it. I didn’t throw up, but I went home and laid in bed for over an hour! Getting up was hard, and I was tired. I couldn’t complete a full set of anything. I was so impressed with all of the girls. No one was perfect, and everyone worked hard. I kept coming and I kept doing the work…after 5 weeks I lost FIVE inches and 3 pounds! It was unbelievable! After 10 weeks I lost 2 more pounds and several inches. I was stronger than I had ever been. I began to complete full sets at the “advanced” level, instead of struggling through the modified sets. I finally decided to try to alter my eating. I have followed a strict diet for the past 6 weeks…Today, after 16 weeks I have lost 13 pounds and 15 inches!!!! I am a size 4! I have repaired my body on my own. I no longer have to take steroids and daily anti- inflammatory medication to get out of bed or make it through the day. I have energy I haven’t had since my teens. I am happy and healthy, and still working hard everyday to reach my goals! I am not perfect, but I will keep striving to improve. ANYONE can do this. It will be hard work in the beginning but you have to do it for yourself!!! I could not have done it without Aimee supporting me and pushing me, and of course without all of my Texas Fit Chick Boot Camp ladies!!!" - Stephanie S.

Click HERE for more info on Texas Fit Chicks Boot Camp 

and training with Aimee in Frisco!

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