Fit Chicks Summer Slimming Secrets!

We got together here at Fit Chicks to bring you just a few summer slimming secrets. Incorporate these secrets with your regular Fit Chicks bootcamp workouts and you will be ready to rock all summer long and beyond!

1.  "Summerize" Your Water

Drinking water is a given! Our secret is to spice it up for summer. This not only makes your water taste yummy, but it also gets you in the summer spirit! Fit Chicks recommends you kick out all of those calorie rich beverages & "summerize" your water :) Here are some great ideas on how to do that: 

Infuse a pitcher of water with your favorite fruit

Add mint, other herbs, & fruit to a tray of ice cubes

Make detox water with lemon, mint, & cucumber...so refreshing! 

Try some apple cinnamon detox water

2. Wild Salmon

Your body not only needs fish but certain kinds of fish have beauty benefits as well!! Wild salmon (not farm raised) is a great option because it's one of the best sources for omega-3 fatty acids which makes for gorgeous summer skin that is supple and moisturized. Try some of our favorites like salmon sushi with brown rice or grilled salmon with steamed veggies. Salmon is an amazing summer superfood!

3. Slim down your portions

Limiting portions can help you lose weight especially when you couple it with your ongoing workout routine. Cutting down just a little bit on your portions may be exactly what you need to get off those few pounds before bikini season. Here are some portion control tips from Fit Chicks.

Learn what an actual serving is. It's not our fault but we're poor judges when it comes to what an actual serving is, so our portions end up being much bigger than they should on a regular basis. Break out the food scale and measuring cup. Make sure you measure and weigh your food so you're eating the correct serving size. 

Did you know that 3 ounces of lean meat is equivalent to a deck of cards? And 1 cup of breakfast cereal is about the size of a fist? These tid bits of info are very important, especially when you need to choose the right portion size quickly! 

For a handy cheat sheet, print and carry this serving size card from the
National Heart, Lung, and Blood Institute.

4. Slimming Snacks

Snacks can ruin your summer slimming efforts, so as it's approaching we recommend being extra mindful at snack time. Here are a few ideas:

150-Calories or Less Snack Ideas

Each of these snacks are between 100 and 200 calories. Aim for about 300 calories day (450 calories if you’re taller than 5’6” or very active). 

Morning Snacks

100 calories or less (approximately)

- 1 c Greek-style yogurt sweetened with splenda and cinnamon or ½ c fresh fruit

-100-calorie pack almonds

- 1 light string cheese + ½ apple

-100-calorie size energy bar (Zone, Balance, Kashi)

-14 baby carrots + 2 Tbsp low-fat hummus or light ranch dressing

- Small fat-free latte

Afternoon Snack List

150 calories or less

-Celery sticks + 1 Tbsp peanut butter

- Small apple or orange and about 12 almonds

-1 whole wheat tortilla topped with one slice of low-fat cheese (heat for 15 seconds in microwave) and salsa 

-1/2 c low-fat cottage cheese + ½ c berries

Dessert Options

100 calories or less

-1 c sugar-free Jell-O topped with 2 Tbsp light whipped topping

-1/2 c berries plain or topped with 2 Tbsp low-fat whipped topping

-1 c fat-free, sugar-free pudding cup topped with 2 Tbsp light whipped topping 

-1 no sugar added fruit bar

-1 Skinny Cow Skinny Dippers Ice Cream 

-1 Cocoa Via Chocolate Almond Bar

-1 sugar-free popsicle

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, 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. 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

Summer Is Approaching...Eat Clean NOW!

Here are some great clean-eating recipes to have you summer ready in no time!

CHICKEN MARSALA CROCK POT RECIPE

Ingredients

4 boneless, skinless chicken breasts

1/2 tsp. sea salt

1/2 tsp. pepper

1 tbs. olive oil

1/4 cup of flour

1/4 cup Chopped parsley

1/2 cup Marsala wine

1/2 cup sliced mushrooms

Directions:

Mix most of the flour with the sea salt and pepper and cover the chicken breast in this mixture. In a skillet brown the chicken breast on both sides and place in the Crockpot. Add the wine and mushrooms to the skillet and let heat for about 10 minutes, while tossing and stirring. Sprinkle the left over flour onto the chicken breast and pour the sauce over. Allow cooking on low for 6 hours. Use the parsley to garnish the finished chicken Marsala.

 MEXICAN CHICKEN SKEWERS with GUACAMOLE

Ingredients

3 tbs. olive oil

1 garlic clove, crushed

1 tsp. ground cumin

1/2 tsp. cayenne pepper

4 chicken skewers and 4 bamboo skewers or 3 skinless chicken breasts, cut into cubes and 8 bamboo skewers

1 small red pepper and 1 small green pepper, deseeded and cut into bite-size pieces

1 small to medium onion, cut into 8 wedges

Small tub guacamole, to serve

Directions:

Put the oil, garlic and spices into a bowl and mix well. Take the chicken pieces off the skewers and add to the marinade, mix and leave to marinate at room temperature for 30 minutes.

Meanwhile, soak 8 bamboo or wooden skewers in cold water for the same time.

Thread the chicken, peppers and onion alternately onto the skewers. Brush any remaining marinade onto the peppers and onion pieces. Put on a cooking grate and cook directly over a medium heat source for 10-12 minutes, turning halfway. Serve with guacamole.

GARLIC SALMON with SWEET ONION RELISH

Ingredients

5 tbs. extra virgin olive oil, divided

2 garlic cloves, crushed

1/4 tsp. freshly ground mixed peppercorns

1 1/2 cups chopped sweet onion

1/4 cup chopped oil packed sun-dried tomatoes

4 (6 ounces each) skinned salmon fillets

1 tbs. balsamic vinegar

1/4 cup toasted broken walnuts

2 tbs. thinly sliced fresh basil leaves

1/4 to 1/2 teaspoon sea salt (or regular salt)

Directions:

In small bowl, whisk together 3 tbs. of olive oil, garlic and peppercorns and set aside. Heat remaining 2 tbs. Of olive oil in small skillet over medium heat. Add onions and sun-dried tomatoes and cook 10 to 15 minutes, stirring occasionally. Meanwhile, brush salmon with garlic olive oil and place on broiler pan about 4 inches from heat. Broil 5 to 8 minutes, turning after 3 minutes and brushing both sides of salmon again with garlic oil. Stir balsamic vinegar, walnuts and basil leaves into onions. Season with sea salt to taste. Serve onion relish alongside salmon.

SUMMER TOMATO SALAD

Ingredients

1-pint cherry tomatoes, halved

1-pint yellow pear tomatoes, halved

1/4 cup chopped green onions

1 clove garlic, minced

1/4 cup chopped fresh basil

1/4 cup chopped cilantro

Freshly ground black pepper to taste

Ground red pepper to taste

Sea salt to taste

Directions:

In a bowl, toss the cherry tomatoes, yellow pear tomatoes, green onions, garlic, basil, cilantro, black pepper, red pepper, and sea salt. Refrigerate 30 minutes and toss again before serving. 

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