#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

Healthy Spinach Been Lasagna Recipe

Great recipe for a healthy twist on lasagna! The entire family loves this one.....


6 Lasagna Noodles (go for the whole wheat kind)
Cooking Spray
1 lb lean ground beef (93% fat free) or Ground Turkey
1 medium Onion, chopped
2 cloves Garlic, minced
1 1/2 cups tomato puree
1t dried whole basil
1t dried whole oregano
1/4t salt
1/4t pepper
2 (10 oz) packages frozen chopped spinich, thawed
1 (12 oz) carton low-fat cottage cheese (2%)
3 T grated Parmesan Cheese
1 egg
1/2 t salt
1/4 t pepper
1/8 t nutmeg
Cook Noodles - set aside

Coat large skillet w/ cooking spray, place over med heat till hot. Add meat, onions and garlic; saute until meat is brown and onion is tender. Drain meat mixture well in a colander, wipe pan drippings from skillet w/ paper towel. Return meat mixture to skillet. Add tomato puree, basil, oregano, 1/4 t pepper and salt; bring to a boil. Reduce heat and simmer for 5 mins. Place spinach on paper towels, and squeeze until barely moist. Combine spinach and next 6 ingrediants in a med. bowl, stirring until blended. Spread half of spinach mixture evenly in a 12x8x2 in. baking dish, layer 3 noodles over spinach. Spread 1/2 of meat mixture over noodles: repeat layers, ending with meat mixture.


Cover and bake 350 degrees for 45 mins. Let stand for 5-10 mins before serving.


Yield: 8 servings - 251 calories per serving
Source: Cooking Light

Maximize your fitness goals in 2014 with Texas Fit Chicks! Womens only fitness boot camp serving chicks across the state. 100+ locations to choose from, expert fitness trainers (all female) Meal Plan included! Train for as little as $8.25/session! Affordable Accountability and Guaranteed Results!! Learn More here: www.texasfitchicks.com

Locations in Austin, Round Rock, Pflugerville, Houston, Dallas, College Station, Temple, Corpus Christi and San Antonio

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

Wylie Texas Fit Chick Results

Congratulations to our FIT CHICK Tabi! Incredibly dedicated to her success and the hard work has paid off! Way to go!! 

"One year ago, I walked into what was then a dance studio behind the Wylie Post Office, with my 3 lb dumbbells, my old yoga mat (that I still use, because it's awesome), my Scooby-Doo washcloth, a bottle of water, and carrying my paperwork to get started with Texas Fit Chicks.

Sandy, my trainer, was just awesome from the get-go. Completely enthusiastic, with just a touch of sarcasm that appeals to the likes of me at 5:00 in the morning. She took my paperwork , and gave me a sheet to do my measurements when I got home, which I promptly forgot about, finally remembered to do it a week later, and have since lost it.

I set up at the back of the class, and proceeded to get my booty handed to me on a silver platter.

I did everything modified that first class. After the first week, I realized I could push myself to do more. Then more. Then more. Sandy was so wonderful, calling to check in with me, going over meal plan options, encouraging me every step of the way, until one day I realized something. I LIKE WORKING OUT.

I've never been an athletic person. I played one season of softball in 6th grade, and wasn't invited back due to excessive searching for four-leaf clovers in the outfield. As an adult, I tried doing the Couch 2 5K program, and got to the 2nd week and said, "NOPE." I assumed working out just wasn't for me. Boy, was I wrong!

One year later, I have lost almost 50 lbs (a little over halfway to my final goal), am healthier than I've ever been in my life, and I HAVE GUNS. Yes, I am proud of my lady-muscles! More incredibly to me, I'm now the person people go to when they don't know what things like "burpees" or "skull-crushers" are. I've actually been told that I'm an inspiration to people. ME!! The girl who has yet to find that dang four-leaf clover!!

Anyway, I can't say enough good things about Texas Fit Chicks. It has completely changed my life. If you've ever thought exercise just isn't for you, come to a class with me. Yes, it's hard. Yes, it's unreasonably early. Yes, it will push you to your limits. But most importantly, YES, IT IS WORTH IT.

To find out more about Wylie Texas Fit Chicks Click HERE

Texas Fit Chicks serves women in Dallas, Houston, College Station, San Antonio, Austin, Temple and San Angelo. Our womens only boot camp makes having a personal trainer guide you to your goals affordable and FUN! Schedule your free class by emailing Support@texasfitchicks.com with where you are located to find a camp near you.

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

Texas Fit Chick Tinas' success!

I started Texas Fit Chicks at the Crosspoint Church location in McKinney, TX, about four months ago with trainer, LeighAnne Maloy.  Going into the boot camp, I had previously tried losing 20-30 pounds on my own with little to no success.  I would lose a few pounds here and there, but nothing stuck, with my workout routine or dieting efforts. From the first workout with LeighAnne, I began to see that I wasn’t challenging myself enough and had no idea what I was doing on my own.

I love the variety and intervals she shows us during each workout.  It is NEVER boring and always engages different muscle groups.  I always leave her class feeling accomplished, successful and full of energy.  Four months in, and I can honestly say that I’m hooked!  My eating habits have changed; I now look at labels and ask questions when dining out.  My energy level with my child has increased and I’m more productive in my personal and professional life.  I am so glad I discovered Texas Fit Chicks and would highly recommend it to anyone looking to make life long changes to their personal health!

Grab our GROUPON deal of the day HERE - hurry! Just 3 days left to purchase!

Visit Texas Fit Chicks Website HERE

Skinny Taco Dip + 4 more Recipes to die for

Skinny Taco Dip

Servings: 24 • Serving Size: 1/24th of dip • Old Points: 1.5 pts • Points+: 2 pts
Calories: 59.2 • Fat: 3.6 g • Protein: 2.2 g • Carb: 4.7 g • Fiber: 0.6 g

8 oz 1/3 less fat Philadelphia cream cheese
8 oz reduced fat sour cream
16 oz jar mild salsa
1 packet taco seasoning
2 cups iceberg lettuce, shredded
2 large tomatoes, diced
1 cup reduced fat shredded cheddar cheese
2.25 oz black olives,


In a large bowl combine cream cheese, sour cream, salsa and taco seasoning and mix well with an electric mixer. Spread on the bottom of a large shallow glass dish. Top with shredded lettuce, tomatoes, shredded cheese and black olives. Serve with baked tortilla chips
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Coconut Chicken Salad with Warm Honey Mustard Vinaigrette

Servings: 3 • Serving Size: salad with 2 chicken tenders • Points: 8 pts • Points+: 8 pts
Calories: 397.6 • Fat: 11.0 g • Protein: 26.8 g • Carb: 32.5 g • Fiber: 4.4 g • Sugar: 10


6 (about 12 oz) chicken tenderloins
6 tbsp shredded coconut
1/4 cup panko crumbs
2 tbsp crushed cornflake crumbs
1/3 cup egg substitute or egg whites
pinch salt
olive oil spray
6 cups mixed baby greens
3/4 cup shredded carrots
1 large tomato, sliced
1 small cucumber, sliced

Vinaigrette
1 tbsp oil
1 tbsp honey
1 tbsp white vinegar (balsamic would work too)
2 tsp dijon mustard
Whisk all vinaigrette ingredients; set aside.

Preheat oven to 375°.

Combine coconut flakes, panko, cornflake crumbs and salt in a bowl. Put egg whites or egg beaters in another bowl.


Lightly season chicken with salt. Dip the chicken in the egg, then in the coconut crumb mixture. Place chicken on a cookie sheet lined with parchment for easy cleanup. Lightly spray with olive oil spray and bake for 30 minutes turning halfway, or until chicken is cooked through.


Place 2 cups baby greens on each plate. Divide carrots, cucumber, tomato evenly between each plate. When chicken is ready slice on the diagonal and place on top of greens. Heat dressing in the microwave a few seconds and divide equally between each salad; a little over 1 tbsp each


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Garlic Cheddar Biscuits


Servings: 14 • Serving Size: 1 biscuit • Old Points: 2 pts • Points+: 3 pts
Calories: 97.3 • Fat: 3.9 g • Protein: 3.7 g • Carb: 13.0 g • Fiber: 0.0 g

2 tbsp butter, melted
2 cloves garlic, minced
2 tbsp fresh chopped parsley
2 cups Heart Smart Bisquick
3.5 oz shredded sharp Cheddar cheese (Cabot 50% reduced fat)
2/3 cup fat free milk

Preheat oven to 400°. Line a cookie sheet with parchment paper.


Melt butter in a small frying pan, add half the garlic and saute on low heat about 1 minute. Remove from heat and add parsley.


In a large bowl, combine biscuit mix, cheddar cheese, and remaining garlic. Stir in milk and mix (do not over mix). Drop batter by heaping tablespoonfuls (1.5 oz each) onto prepared cookie sheet.


Bake for 10 minutes. Brush or drizzle biscuits with melted butter. Bake for 5 more minutes, or until lightly browned on the bottom.


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Creamy Lemon Cheesecake Yogurt Cupcakes


Servings: 12 • Size: 1 cup • Old Points: 2 pts • Points+: 3 pts
Calories: 108.6 • Fat: 4.7 g • Carb: 12.6 g • Fiber: 1.1 g • Protein: 3.6 g • Sugar: 7.1
Sodium: 107.9

Ingredients:
12 reduced fat vanilla wafers
8 oz 1/3 less fat cream cheese, softened
1/4 cup sugar
1 tsp vanilla
6 oz fat-free vanilla Greek yogurt (I used Chobani)
2 large egg whites
3 tbsp lemon juice
1 tbsp lemon zest
1 tbsp all purpose flour
24 blackberries

Directions:
Heat oven to 350°.

Line cupcake tin with liners. Place a vanilla wafer at the bottom of each liner.

Gently beat cream cheese, sugar and vanilla until smooth using an electric mixer. Gradually beat in fat free yogurt, egg whites, lemon juice, lemon zest and flour. Do not over beat. Pour into cupcake liners filling half way.


Bake 25 minutes or until center is almost set. Cool to room temperature. Chill a few hours in the refrigerator.


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Crock Pot Santa Fe Chicken


Servings: 8 servings • Size: 1 cup • Old Points: 3 pts • Points+: 4 pts
Calories: 190 • Fat: 1.5 g • Fiber: 5.6 g • Carbs: 23.1 g • Protein: 21 g
24 oz (1 1/2) lbs chicken breast
14.4 oz can diced tomatoes with mild green chilies
15 oz can black beans
8 oz frozen corn
1/4 cup chopped fresh cilantro
14.4 oz can fat free chicken broth
3 scallions, chopped
1 tsp garlic powder
1 tsp onion powder
1 tsp cumin
1 tsp cayenne pepper (to taste)
salt to taste


Combine chicken broth, beans, corn, tomatoes, cilantro, scallions, garlic powder, onion powder, cumin, cayenne pepper and salt in the crock pot. Season chicken breast with salt and lay on top. Cook on low for 10 hours or on high for 6 hours. Half hour before serving, remove chicken and shred. Return chicken to slow cooker and stir in. Adjust salt and seasoning. Serve over rice (extra pts).

Texas Fit Chicks is the fastest growing womens fitness program in Texas! Our Fitness Experts are all professional women that are passionate about helping other women get FIT. With over 50 class times to choose from - there's likely one near you!
Visit our website HERE to learn more

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.

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Committed to Your Success
Melody Chandler

9 Tips for Fat Burning

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Now don’t get all excited. We don’t have any magic wand solutions that will take the place of exercise and eating right. But we do have a few foods that could help you on your journey to rid yourself of excess flab.


LEAN PROTEIN
To put it simply, protein takes a lot of effort for the body to break down and digest. A lot more than, say, fat. So while your body is working hard to process that protein, you’re burning calories. Stop by the seafood counter next time you're at Kroger! Chances are you’re not getting enough of it. Not only is fish a fabulous source of lean protein, BUT many types are full of those Omega-3 fatty acids you’re always hearing about. Beans are also a wonderful source of protein. And it’s no secret how we feel about our friend the soybean. (Let’s have a cheer for veggie patties and soy-meats!)

WHOLE GRAINS
Belly fat is not particularly cute on anyone (except maybe babies), so it’s exciting news that whole grains can do a number on that stubborn flab around your midsection. One of the easiest ways to get whole grains into your diet? Oatmeal in the morning. Quaker’s Simple Harvest Multigrain Hot Cereal is really good and just full of grains. Also, Kashi GoLean’s Hot Cereal packs in 7 whole grains and a big 5 - 7g fiber! Mmmmm…

GRAPEFRUIT
Ever since you were a kid popping Flintstones Chewables, you’ve known that Vitamin C is good for you — and that certainly hasn’t changed. Vitamin C is a powerful antioxidant AND has been shown in studies to help burn fat. So, if you’re looking for a snack, how’s about a nice, juicy grapefruit? The theory is that grapefruit helps to lower insulin levels, which keeps you from being hungry all the time! We know it smacks of classic diet food, but those Ruby Reds are MIGHTY delicious! If it’s too sour for you straight, sprinkle it with some no-calorie sweetener like Splenda or stevia.

GREEN TEA
Green tea is EVERYWHERE. It’s been classified as a “superfood” as it’s been linked to reduced rates of heart disease and cancer. And now it helps us lose weight too? Green tea has been shown to raise our metabolism, which is key in our battle with the bad stuff. Researchers also suspect that substances called polyphenols combined with caffeine are responsible for its fat-burning properties.

SPICY FOODSYou know how when you eat spicy foods, you sometimes start to sweat a little (ew)? That’s because it’s given a little kick to your heart rate. These little kicks will result in a temporary increase in your metabolism, which will help you burn fat a little easier for a bit. A quick hit with cayenne, red pepper flakes, or whatever hot sauce you fancy should do the trick and get your blood pumping. And these spices are practically calorie-free. Yes!

LIGHT DAIRY
Hey, dairy queens! Good news! It turns out that people who eat low-fat or fat-free dairy lose MORE weight than people who don’t. Sure we mentioned protein before, but it bears bringing up again since the magical combo of calcium and protein seems to work wonders. We’re WAY into yogurt, so we suggest picking up some Fage Total 0% Greek Yogurt and mixing in your favorite fruits, sugar-free preserves… or whatever! Also, light string cheese is a GREAT little snack, with only around 50-60 calories and 2.5g fat a pop. Not bad for hard cheese, people.

WATER
Experts say it’s important to drink lots of water if you’re trying to burn fat Your body can’t work effectively if it’s dehydrated — not only will you FEEL like you don’t have any energy, but also your body really won’t have what it needs to function and burn off fat. Keep that machine humming — drink at least 8 glasses of water a day!

CINNAMON
Sure this stuff tastes good — that’s why it’s found in SO many things. But those chefs might not know that their sprinkling of cinnamon is helping the body process sugar more effectively and lower blood sugar levels. High blood sugar can lead to the body storing more fat, so maybe put together a little shaker of cinnamon and Splenda to sprinkle on your favorite foods! Then whip up some fat-burning cinnamon toast by using your new concoction on whole-wheat bread!

APPLES
An apple a day isn’t going to keep the gym away, but it’ll probably make your diet plan more effective. Word on the street is that the pectin contained in apples limits how much fat your cells can absorb. (SWEET!) Plus it’s a naturally soluble fiber, which is always good. So next time you feel all snacky, grab whichever apple looks best to you (we love Honeycrisps!).

Texas Fit Chicks Boot Camp is most effective for our chicks when they follow a good nutrition plan! Eating clean is critical to changing your physique. Hope these 9 tips help you on your weight loss journey.

We Train chicks in Dallas, McKinney, Anna, Celina, Prosper, Allen, Frisco, Plano, Richardson,  Houston, Spring, Keller, Carrollton, Lancaster, Rockwall, Van Alstyne, Mesquite, Murphy, Wylie 

and College Station 

Find a location near you: www.texasfitchicks.com

6 Steps to Lose weight

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Finishing off a whole pack of chips while engrossed in an interesting show is the perfect example of mindless eating. Distracted by watching TV or a movie, we mindlessly fill our mouths, short-circuiting our fullness signals. We keep on eating unaware of the huge amounts we're putting away. In my opinion this is an oft-overlooked cause of obesity.

(It also illustrates the danger of modern-day snacks- they taste soooo delicious and slip down so effortlessly with their perfect bite-sized morsels and tempting flavours. But that's another story.)


The modern food supply encourages a grazing mentality via fast food drive-ins, vending machines full of snacky-junk food and confectionery counters at every retail outlet. What's more it actually encourages us to eat while doing other tasks.


"Multi-tasking" has long been a business buzz word but is often just a euphemism for eating while doing other things. Whether it's popcorn at the cinema, desktop dining while you work, dashboard dining as you drive or dinner in front of the TV, it all leads us to eat more than we need.


Dr Brian Wansink, author of the book "Mindless Eating: Why We Eat More Than We Think" (Bantam Books 2006), says most of us overeat because we are distracted or are surrounded by junk food served in large portion sizes. We eat as if it's our mission to finish everything!


In one famous experiment, Wansink and his researchers offered a free bucket of popcorn to moviegoers in return for answering a few (dummy) questions about the movie once it was over. Half the moviegoers got a medium-size bucket weighing 120g or 4.2 oz, while the other half were given the large-size, bigger-than-your-head, bucket weighing 235g or 8.4oz.


Weighing the leftovers in the buckets after the movie, the researchers reported that the big-bucket group ate 53 per cent more popcorn (an average of 725 more kilojoules or 175 calories) while mindlessly munching. That's roughly the equivalent of 21 more dips into the bucket.


Wansink repeated the experiment with stale, 14 day-old, popcorn and got similar results. After the movie, the researchers asked the moviegoers to describe the popcorn and they weighed how much popcorn was left in the containers.


Even though they described the popcorn as "stale" and "terrible", moviegoers with the larger containers still ate 34 per cent more than those given the medium-sized containers.


Eating with awareness


To help yourself learn to eat with awareness, try these simple first steps to practice eating mindfully and prevent mindless consumption. Your goal is to be conscious of how you're eating and what your stomach registers. When you're in touch with what is going on inside, you'll know the exact moment you are physically satisfied rather than over full or stuffed. It's the best technique for weight control and works regardless of what sort of diet you're on. I follow these steps every day and highly recommend this way of eating!


1. Sit down to eat, even if it's only for a snack. Turn the TV or laptop off and don't read. Let the food be the sole centre of your attention.


2. Drink a full glass of water before each meal


3. Chew each mouthful thoughtfully paying attention to the flavours and textures - some health food advocates have suggested at least 30 times per mouthful *. Put your knife and fork down between bites.


4. If you know you're a fast eater, make a conscious effort to slow down and be the last one finished. 


5. Switch to a salad plate for your meals. This is an easy way to control portions

6. Eat slowly and make the meal last at least 20 minutes.

Making these changes can lead to weight loss ~ We hope they are helpful!

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Texas Fit Chicks are a team of personal trainers that lead Women Only boot camps. We serve clients in McKinney, Prosper, Anna, Wylie, Plano, Richardson, Dallas, Frisco, College Station, Spring, Braes Heights (Houston), Mesquite, Colleyville, Carrollton, Lancaster, The Colony, and Keller Texas. All levels welcome - start any Monday!