Tricks To Keep Weight Off!

Trick-or-Treat ... parties are approaching and with 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. Halloween is just the beginning of the big holiday season, so we wanted to share a few simple tricks that can help when it comes to AVOIDING HOLIDAY weight gain!

• 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 :)

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 holiday season. It's much easier to stay on a roll than to get on a roll!

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What is 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 and Oklahoma, 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, 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.FitChickTraining.com 

How Many Calories In Your Christmas Candy?!?

Want to know the damage?

Here's what it will cost you if you find yourself in the kids stocking...

Candy Cane = 110 calories

Heath Fun Size Bar = 77 calories

Hersheys Fun Size Bar -= 67 calories

Kit Kat = 70

M&Ms  fun pack (17 pieces) = 73 calories

Peanut M&Ms fun pack(9 pieces)  = 90 calories

Peanut Butter M&Ms (10 pieces) = 95 calories

Milky Way = 80 calories

Mounds = 80 calories

Mr Goodbar = 90 calories

Nestles’ crunch  = 60

Reeses Peanut Butter Cup = 110

Snickers = 80 calories

SNICKERS PEANUT BUTTER = 130

TAKE 5 = 100 CALORIES

3 MUSKETEERS = 67 CALORIES

TWIX = 80

YORK PEPPERMINT PATTY = 60

Indulge in moderation :) 

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What is 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 and Oklahoma, 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, Fit Chicks 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. 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.fitchicktraining.com Are you a certified trainer interested in joining our team? Find out more here: www.fitchicktrainers.com

Giving Thanks at Fit Chicks!!!

Thanksgiving quotes from a 

few of our Fit Chicks! 

"You all have made me feel so welcome, the best welcome I've had since moving here, no judgement just friendship. My heart is over flowing with excitement"

"I am thankful that Tammy Kaakouch accepts that I come almost every night with a mini-me. Not only does she accept this "helper" but has gone above and beyond to make her feel included and loved. You make me feel like a part of a village and my TFC time during the week is definitely something I look forward to. You're not just helping me get in shape physically, you are helping me find my balance emotionally and mentally."

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Find us on Facebook and participate in our Give Thanks campaign where a loved one or friend can receive a FREE CLASS!!

A Few Holiday Workouts

The holidays have arrived...along with all those treats you don't usually eat. We put together a few at-home workouts for you, so  you can burn off that pie! Hope you have a wonderful Christmas with friends and family...

Be sure and warm up before you workout

5..4..3..2..1 Workout

5 minutes of cardio:
1 minute booty-kicks

1 minute high knee run (or march)

1 minute jumping jacks

1 minute Squat Jumps

1 minute Mountain Climbers

4 Rounds of Leg Exercises

Forward/Reverse Lunge with rt leg - 15 reps

30 Super Slow Squats (count for 3 down/3up)

Forward/Reverse Lunge with left leg - 15 reps

Donkey Kicks - 15 on each leg (on all 4's knee bent, lift and lower)

3 Rounds of Cardio

20 Burpees

20 Star Jumps

20 Side to Side Hops

2 Minutes for the Core

Forward Plank - 1 minute hold

Side Plank - each side for 30 seconds

Repeat 2x

1 Minute at the Wall

Wall sit

GO for 2-3 Rounds if you can!

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Jump Rope Fat Blast Workout

50 Jumping Jacks

30 sec Jump Rope

20 Alternating Lunges

30 sec Jump Rope

10 Tuck Jumps 

30 sec Jump Rope

20 squats

30 sec Jump Rope

1 minute High Knees

30 sec Jump Rope

10 Squat Jumps

30 sec Jump Rope

10 Burpees

30 sec Jump Rope

20 sec Mountain Climbers

30 sec Jump Rope

25 Push Ups

30 sec Jump Rope

1 minute Plank

Repeat 2X

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Run Off the Pie Workout

20 Jumping Jacks

10 Burpees with Push Up

5 Minute run around the neighborhood

10 push Ups

20 Tricep Dips (can do on curb)
20 Curtsy Lunges (on each side)
5 Minute run 

30 second plank

15 Jump Squats

5 Minute run 

20 Bicycle Crunches

20 Mountain Climbers

10 Sumo Squats

5 Minute Run

Repeat total of 2x

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

Keep Your Holiday Healthy With Texas Fit Chicks!

RECIPES TO HELP YOU KEEP YOUR THANKSGIVING MEAL HEALTHY!! Happy Thanksgiving from everyone at Texas Fit Chicks

Pumpkin Fluff:

Mix canned pumpkin with Zero fat Cool Whip and a large fat free vanilla instant pudding (adjust amounts to taste) Makes Pumpkin Fluff, low cal and yummy!

Crust-less Pumpkin Pie:

15 oz can pumpkin
¾ cup Splenda®
½ cup Egg Beaters®
1½ cup nonfat milk
½ tsp salt
1 tbsp flour
2 tsp pumpkin pie spice
Beat all ingredients together. Spray pie plate with cooking spray. Pour batter into pie plate and bake for 15 minutes at 400°. Reduce heat to 350° and bake for an additional 45 minutes or until knife inserted in center comes out clean.
Top with a dollop of fat-free whipped cream (not included in nutritional information).
Nutrition FactsServing Size: 1/4 of 9" pie Servings: 4 Squares: ■ Calories: 64 Total Fat: 0g Cholesterol: 2mg Sodium: 893mg Carbohydrates: 17g Fiber: 1g Sugars: 1g Protein: 4g
"Serving size: ONE QUARTER OF THE PIE! WHOO HOO! Go ahead ... have seconds!

Pumpkin Parfaits:

1 box fat-free, sugar-free vanilla pudding mix
1¾ cup nonfat milk
15 oz canned pumpkin
1 tsp pumpkin pie spice
½ cup Splenda®
2 cups fat-free whipped topping
Mix first five ingredients together in a bowl for two minutes. Hold a long tapered glass at a slight angle. Spoon ½ cup of pumpkin pudding mixture into the bottom. Top with with 1½ tbsp fat free whipped topping . Repeat layers. Chill until ready to serve. The hardest part of this recipe is not getting the pudding on the side of the glass. Spoon slowly and carefully.

Dirty Potatoes:
6 cups diced potatoes with skin
4 tbsp fat-free cream cheese
4 tbsp fat-free half & half
1 tbsp fat-free spray butter
2 tsp crushed garlic
2 tsp garlic salt

Wash potatoes and cut into large cubes, but don't peel. Place in a large pot, cover with water and boil until tender. Drain. Beat with an electric mixer on low, or mash remaining ingredients together.
Nutrition FactsServing Size: ½ Cup Servings: 12 Squares: ■ Calories: 71 Total Fat: 0g Cholesterol: 2mg Sodium: 69mg Carbohydrates: 14g Fiber: 2g Sugars: 1g Protein: 3g

No Guilt Gravy:

2 cans 98% fat-free cream of chicken soup
6 oz fat-free chicken broth
¼ tsp Gravy Master® seasoning
½ tsp garlic powder
1 tsp poultry seasoning
½ tsp pepper
¼ cup nonfat milk
1 tbsp cornstarch
In a medium saucepan, mix cream of chicken soup, chicken broth, Gravy Master®, garlic powder, poultry seasoning and pepper. Heat and simmer for 7 minutes. In a small bowl mix together nonfat milk and cornstarch. Bring gravy mixture to a boil and gradually stir in the milk mixture. Continue to cook, stirring constantly for 1 minute or until thickened. Be careful not to let the bottom scorch.

Nutrition FactsServing Size: 1/3 Cup Servings: 12 Squares: ■ Calories: 37 Total Fat: 1g Cholesterol: 4mg Sodium: 393mg Carbohydrates: 6g Fiber: 0g Sugars: 0g Protein: 1g

Healthy Holiday Food Swaps!!

This time of year is filled with parties and holiday treats that can stop you from getting in to your skinny jeans!!! Don't undo all that hard work you've done at Texas Fit Chicks!!! Stay on top of your fitness. The average person gains 7 lbs over the holidays!! Don't be one of them :)

The Best vs. Worst Holiday Foods:

Naughty Appetizer:
5 Clubhouse crackers with 5 slices of sharp cheddar cheese = 600 calories
Nice Appetizer: 1 Cup of raw veggies with 1/4 cup of hummus = 125 calories
Why you should swap: Just 1 ounce of cheese packs over 25 percent of the maximum amount of saturated fat you should have per day. So avoid bingeing on the cheddar platter. In addition, 75 percent of Americans don't get the minimum recommended 3 cups of veggies per day. Try to sneak more vegetables in wherever you can!

Naughty Appetizer: 6 Pigs in a blanket appetizers = 564 calories
Nice Appetizer: 3 Ounces of cooked jumbo shrimp cocktail = 70 calories

Why you should swap: Just 6 pigs in a blanket pack as many calories as almost an entire pound of bacon. If you tend to get the holiday blues, stick with shrimp as an appetizer – they're a good source of omega-3 fatty acids, which studies link to a boost in mood and lower rates of depression.

Naughty Main Dish: 6 Ounces of dark meat turkey with skin = 464 calories
Nice Main Dish: 6 Ounces of white meat turkey breast without skin = 322 calories

Why you should swap: 3 Ounces of meat is the ideal portion, the size of a deck of cards in thickness and width. Going with white meat turkey without the skin saves 18 grams of fat.

Naughty Side Dish: 1/2 Cup of candied sweet potatoes = 279 calories
Nice Side Dish: 1/2 Cup of green bean casserole = 60 calories

you should swap: This swap saves 219 calories. You'd have to go for a 40 minute brisk walk after dinner to burn that number of calories.

Naughty Dessert: 1 Slice of pecan pie = 500 calories
Nice Dessert: 1 Slice of pumpkin pie = 260 calories

Why you should swap: Pumpkin is overflowing with beta-carotene, the plant form of vitamin A, which is a major anti-aging antioxidant that keeps your skin looking gorgeous and gives your immune system a major boost. As a side note, not eating the crust on any pie saves you 110 calories per slice, that’s 880 calories per pie.

Texas Fit chick Trainers would love to help you STAY healthy OR GET healthy over the holidays! With over 100 camp times available across the state, there's one to fit every schedule! www.texasfitchicks.com 

Halloween Fun @ Texas Fit Chicks!!

The last week of October was Bring A Friend week at Texas Fit Chicks!! 

The camps had some Halloween fun...

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www.TexasFitChicks.com

"I have never stuck with a fitness routine like I have with Texas Fit Chicks. I have lost 40 lbs and 17.6 inches overall, and decreased my body fat by 12 percent."Debbie S.

"I had tried many diets/workouts that did not work. I am so excited I've found Texas Fit Chicks. It works for me! I have lost 42 lbs in my first 6 months!"Julie V.

I love the way the instructors encourage you to go beyond what you think you can do. This is definitely the best workout program I have ever been a part of. After just two weeks of Texas Fit Chicks, I fit back into my pre-baby jeans..that was a special surprise!Lacy S.

"Texas Fit Chicks has truly kept me on the right path, and after many attempts to leave my 'obese' status, I'm starting to see real change in not only how I look, but in how I feel! I feel stronger every day, more confident about myself and have more energy than I have ever had before! I am down 13 inches and have lost 8 pounds!"Tabi B.

TFC Healthy Holiday Special!!!

The holidays are coming! Time always goes so fast from October to New Years - and sometimes the scale can move upwards pretty fast for many Americans as well!! Some research indicates that the average American gains between 5-10 lbs from Thanksgiving to New Years....that takes A LOT of work to get off!!

Texas Fit Chicks has a solution for you ~ and a HOLIDAY discount to help keep you on track!! We know that schedules can get a bit crazy and travel can interfere with your attendance at camp, so if you let your trainer know when you will be out of town when you start your session, you won't lose those workouts! You will be allowed to make them up when you return.

We also want to give you the gift of SAVINGS and are offering our Fit For Less package (regularly $129/mo with a 3 session commitment) for just $99/mo for 3 sessions!! That brings camp down to just 8.25/session with your trainer and you're committed through the holiday season!! 

Your trainer will check in on you if you miss camp ~ that accountability is PRICELESS and will keep you on track through the temptations of holiday parties and all the goodies that will surround many of us from now till New Years.

As a BONUS - when you sign up for this deal by November 15 - you will also receive our HEALTHY HOLIDAY GUIDE which will include recipes to create and serve a yummy and healthy version of our favorite foods. 

Ready to start? Head over to www.texasfitchicks.com and click on "Locations" to find one of our 150+ camps near you. From there you can 'sign up' or contact the trainer directly for more information!

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