100 Easy Ways to Cut 100 Calories a Day

Here are 100 painless ways to cut 100 or more calories a day. Making small changes can add up to big results when you are trying to lose weight, and keep it off.

1. Spread 1 tablespoon of all-fruit jam on your toast rather than 1 1/2 tablespoons of butter.
2. Replace 1 cup of whole milk with 1/2 cup of nonfat milk.
3. Eat 2 poached eggs instead of 2 fried eggs.
4. Replace 1/2 cup of granola with 2 cups of Cheerios.
5. Instead of using whole milk and eggs to prepare 2 slices of French toast, use nonfat milk and egg whites.
6. Snack on an orange and a banana instead of a Snickers candy bar.
7. Munch on 35 pretzel sticks instead of 1 ounce of dry-roasted peanuts.
8. Replace 1 cup of sweetened applesauce with 1 cup of unsweetened applesauce.
9. On your lamb-and-vegetable kabob, replace 2 of the 4 chunks of meat with fresh whole mushrooms.
10. Dip an artichoke in 1 tablespoon of low-fat mayonnaise instead of 1 1/2 tablespoons of regular mayonnaise.
11. Steam your asparagus rather than sauté it in 1 tablespoon of butter or oil.
12. Instead of a 5-ounce glass of wine, opt for cherry-flavored sparkling water.
13. For a chewy snack, have 1/2 cup of dried fruit rather than 9 caramels.
14. Replace 3 slices of bacon with 3 slices of Light & Lean Canadian bacon.
15. Eat a Lender's egg bagel instead of a Sara Lee egg bagel.
16. Select 1 cup of home-style baked beans instead of an equal serving of baked beans with franks.
17. Replace 2 biscuits with 2 dinner rolls.
18. When making a sandwich, use 2 slices of Roman Light 7-grain bread instead of Pepperidge Farm wheat bread.
19. Eat 1/2 cup of steamed fresh broccoli instead of 1/2 cup of frozen broccoli in cheese sauce.
20. Make a burrito with 1/2 cup of fat-free refried beans and 1 ounce of nonfat cheese instead of the same amount of traditional refried beans and cheese.
21. Replace an apple muffin with a high-fiber English muffin.
22. Reduce a typical serving of chocolate cake (1/8 of a two-layer cake) by one-third.
23. Switch from 1 cup of whole-milk hot chocolate to 1 cup of steamed 1% milk flavored with a dash of almond extract.
24. Replace 1 cup of caramel-coated popcorn with 2 1/2 cups of air-popped popcorn.
25. Switch from 1/2 cup of yogurt-covered raisins to 1/2 cup of plain raisins.
26. Snack on 1 cup of nonfat plain yogurt instead of 1 cup of custard-style yogurt.
27. Top your celery sticks with 2 tablespoons of fat-free cream cheese instead of 3 tablespoons of regular cream cheese.
28. Replace 2 fried-chicken drumsticks with 2 roasted drumsticks and a cup of peas and carrots.
29. Instead of eating 5 chocolate-chip cookies, savor the taste of 2.
30. Lighten your 2 cups of coffee with 2 tablespoons of evaporated nonfat milk instead of 2 tablespoons of half-and-half.
31. Replace a 12-ounce can of cola with a 12-ounce can of diet cola.
32. Thicken your cream sauce with 1 percent milk and corn starch instead of a roux of butter and flour.
33. At the appetizer tray, choose 4 fresh raw mushrooms instead of 4 batter-fried mushrooms.
34. Use 2 tablespoons of fat-free sour cream instead of regular sour cream (on baked potatoes or in stroganoff). If done twice in the day, 100 calories will be cut.
35. Reduce the size of your steak from 4 1/2 ounces to 3 ounces.
36. Grill a cheese sandwich with nonstick cooking spray instead of margarine.
37. Replace 1 cup of chocolate ice cream with 2/3 cup of nonfat chocolate frozen yogurt.
38. Snack on 2 ounces of oven-baked potato chips instead of regular potato chips.
39. Instead of topping your salad with an ounce of croutons, get your crunch from 1/4 cup of chopped celery.
40. Instead of 1 cup of macaroni salad, eat 3 1/2 cups of spinach salad with 2 tablespoons of low-calorie dressing.
41. Cut the peanut butter on your sandwich from 2 tablespoons to 1 tablespoon.
42. Serve your turkey with 1/4 cup of cranberry sauce instead of 1/2 cup.
43. Order a sandwich on cracked wheat bread instead of a croissant.
44. Complement your hamburger with 1 1/4 ounces of oven-baked tortilla chips instead of a side of fries.
45. Split an apple Danish with a friend rather than eat the entire thing.
46. Order 2 slices of cheese pizza instead of 2 slices of pepperoni pizza.
47. Grab a Dole Fresh Lites Cherry frozen fruit bar instead of a Sunkist Coconut frozen fruit bar.
48. Snack on 1/2 cup of fruit cocktail canned in water instead of 1 cup of fruit cocktail canned in heavy syrup.
49. Switch from 1 cup of fruit punch to 1 cup of sparkling water flavored with 2 teaspoons of concentrated orange juice.
50. Instead of eating garlic bread made with butter, spread baked garlic cloves on French bread.
51. Rather than snack on 1 cup of grapefruit canned in syrup, peel and section 1 small grapefruit.
52. Dip your chips in 1/2 cup of salsa instead of 1/2 cup of guacamole.
53. Switch from 1/2 cup of Frusen Gladje butter pecan ice cream to Breyers butter pecan ice cream.
54. Use 1 tablespoon of mayonnaise in your tuna salad instead of 2 tablespoons.



55. Hold the tartar sauce on your fish sandwich, and squeeze lemon on it instead.



56. Replace 3 fish sticks with 3 ounces of grilled halibut.



57. In sandwich spreads or salads, use 3 teaspoons of dijonnaise instead of 4 teaspoons of mayonnaise.



58. Use 2 tablespoons of light pancake syrup instead of 2 tablespoons of regular syrup.



59. Top your pasta with 1 cup of marinara sauce instead of 1/2 cup of alfredo sauce.



60. For each serving of pasta salad you make, reduce the oil or mayonnaise by 1 tablespoon.



61. Replace 1/2 cup of peaches canned in extra-heavy syrup with 1/2 cup of peaches canned in water.



62. Prepare 1/2 cup of steamed peas and cauliflower instead of frozen peas and cauliflower in cream sauce.



63. Cut back on sampling during cooking. The following "tastes" have 100 calories: 4 tablespoons of beef stroganoff, 3 tablespoons of homemade chocolate pudding, 2 tablespoons of chocolate-chip cookie dough.



64. At an Italian restaurant, snack on a large breadstick instead of a slice of garlic bread.



65. Eat a 3/4-cup serving of pudding made with skim milk rather than a 1-cup serving of pudding made with whole milk.



66. Choose 1/2 cup of brown rice instead of 1 serving of frozen rice pilaf with green beans or 1 serving of frozen Oriental rice and vegetables.



67. Compliment your sandwich with 3/4 cup of split-pea soup instead of 1 cup of chunky bean and ham soup.



68. Replace 3 tablespoons of strawberry topping on your ice cream with 3/4 pint of fresh strawberries.



69. Pass on the second helping of mashed potatoes.



70. Eat 3 grilled prawns with cocktail sauce instead of 3 breaded and fried prawns.



71. Make a pie crust with 1 cup of Grape-Nuts cereal, 1/4 cup of concentrated apple juice and 1 tablespoon of cinnamon, instead of using a traditional graham-cracker crust. You'll save 100 calories per slice.

72. Replace 8 sticks of regular chewing gum with sugar-free chewing gum.

73. Snack on a papaya instead of a bag of M&Ms.

74. Substitute 3 ounces of scallops for 3 ounce of lean beef in your stir-fry.

75. Rather than spread 4 tablespoons of cream cheese on two slices of raisin bread, dip the bread in 1/2 cup nonfat apple-cinnamon yogurt.

76. Munch on 1 cup of frozen grapes instead of an ice cream sandwich.

77. Rather than drink a strawberry milkshake, make a smoothie of 2/3 cup of low-fat milk, 1/2 cup of strawberries and 1/2 a banana.



78. Replace 2 brownies with 2 fig bars.



79. Eat 2 meatballs instead of 4 with your spaghetti.



80. On a hot day, quench your thirst with a glass of ice water with lemon or mint instead of a can of light beer.



81. Eat 1/2 cup of black beans instead of 3 ounces of roast beef.



82. Replace 1 1/2 tablespoons of I Can't Believe It's Not Butter spread with 1 1/2 tablespoons of Nucoa Smart Beat margarine.



83. Choose 1 serving of vegetarian lasagna instead of lasagna with meat.



84. Eat 2 Kellogg's Nutri-Grain bars instead of 2 Kellogg's Pop-Tarts.



85. Drizzle 3 tablespoons of low-calorie French dressing on your salad instead of 2 tablespoons of blue cheese dressing.



86. Replace 1 large flour tortilla with 1 six-inch corn tortilla.



87. Eat a turkey sandwich instead of a chicken salad sandwich.



88. Choose 4 1/2 ounces of tuna packed in water instead of 4 1/2 ounces of tuna packed in oil.



89. At Burger King, have a Whopper Jr. Sandwich with regular fries instead of a Whopper With Cheese Sandwich.



90. Order your Quarter Pounder without cheese.



91. At Jack in the Box, eat a regular taco instead of a super taco.



92. Fix 1 cup of turkey chili with beans rather than regular chili with no beans.

93. Use 1 cup of fat-free cottage cheese instead of regular cottage cheese.

94. Order a sandwich with barbecued chicken instead of barbecued pork.

95. Replace 1 cup of corn with 1 cup of carrots.

96. Reduce your helping of turkey stuffing from 1 cup to 2/3 cup.

97. Have a single scoop of ice cream instead of a double scoop.

98. Replace 2 ounces of corn chips with 2 ounces of SnackWell's wheat crackers.

99. Eat 1 hot dog at the baseball game instead of 2.

100. Shred 2 ounces of fat-free cheddar cheese on nachos instead of regular cheddar.

Elizabeth Somer, M.A., R.D., is a nutritionist in private practice and editor of the Nutrition Report. Her latest book is Nutrition for Women: The Complete Guide

We offer fitness training for women only - with our boot camps in McKinney Texas. Serving women of Frisco, Plano, Allen, Dallas and Prosper Tx. Our trainers are all nationally certified fitness trainers and have a passion for helping women lose weight and regain health through exercise! Join us for a 5 wk boot camp and start any Monday.

Top 10 Foods that are Easy to Overeat

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It is extremely common to over-estimate serving sizes and take in double or triple the amount of calories than you think you are consuming. Check out the list below on the foods that are often misjudged. It can be helpful to ration out portion sizes and keep the in individual bags. NEVER eat straight from the bag or box! That is mindless eating and you will almost always take in well over one serving.


Cereal
Serving size of cereal is NOT whatever fits in your bowl, leaving a little more room for the milk. Most standard bowls you can easily fill with 3-4 servings. One serving is ONE cup, think of a tennis ball. It’ll most likely look like only a quarter of your bowl is filled. I recommend buyer small bowls for your cereal as it make it much easier to control your portion. Getting a second service is much more likely than filling up your bowl more than you should. Top it with some fruit if you feel you need a little more one cup of cereal.


Almonds
A very healthy nut to snack on, but it doesn’t mean the more, the better. One ounce is about 20 almonds, which has 163 cals and 14 grams of fat. This is a case where I would recommend dividing your almonds into individual serving sized ziplock bags.

Grapes
Another healthy food, but it is still important to limit yourself. One serving of grapes is about 1/2 a cup, which equals about 15 grapes, obviously depending on their size. One serving of grapes will give you 60 cals, and 15 grams of carbs and sugar.

Peanut Butter
Here is a difficult one for most. Two tablespoons of peanut butter is one serving, imagine a ping-pong ball. This is enough for everyone (regardless of what you believe) since the fiber and protein leave us feeling fuller long. Be mindful when you are making a sandwich or if you are eating with a banana or an apple, measure out two tbsp and ration it out accordingly.

Ice Cream
We all need to give in to our sweet tooth every now and then and that is totally acceptable. Cutting out foods completely just makes your craving even stronger. It is simply about portion control. If you are having a craving, a few bites of something will suffice. There is no need to exceed the serving size of ice cream, which is 1/2 a cup. Don't go overboard if you are trying to change your physique.


Pasta
Now this one is definitely the most difficult for me. One serving size of pasta is a mere 1/2 a cup, about the size of your fist or a baseball. If you are like me, you may need a little (ha!) more to curb your appetite but it is important to recognize exactly how much you are eating. Most restaurants serve at least 4 servings. If you are dining out, save at least half for another day. It’ll be just as good, I promise, and your waistline will definitely appreciate it. I try to limit pastas and other carbs after 2pm.


Salad Dressing
Why ruin a completely healthy meal by drowning it in fatty, creamy dressing? Even if you are using a lower calorie dressing, you should still measure out. It only takes a small amount to coat your greens. Use two tablespoons and enjoy the flavor of the veggies.

Cheese
One serving of cheese is about the size of your thumb. Ever snack on cheese and crackers? This one is important to measure out before you start snacking :)
Trail Mix
One serving of trail mix is a mere three tablespoons, one handful! I also recommend dishing out just one serving to snack on. If you are eating from the bag it is way too easy to just keep going and going and going….


Corn
Yes, corn is a vegetable and yes it is healthy but you still need to stick to one serving. Stick to 1/2 a cup which has 15 carbs and 75 cals.

Other great tips for making sure your serving sizes are what they should be:

• Downsize your dinner plate. Make it a salad plate instead. Automatically makes your eyes think you're getting more food!
• Wait at least 20 mins before heading back for seconds. That's how long it takes for your full stomach to let your brain know you are satisfied
• Don't let yourself go hungry. Be sure to eat every few hours to keep your metabolism stoked throughout the day. This will virtually eliminate your urge to binge, since you won't be as hungry when dinnertime rolls around

FitChickTraining.com is our new online website with personalized meal plans and an online support community! It has calorie calculators that will tell you how many calories to take in for your weight loss goals, and the meal plans offer thousands of food options. Also included in the website are online workouts and personal trainer approved plans to burn fat and calories at home! You can try out Fit Chick Training for $1. Follow this link to get your access today!
Click here for access to trial for fit chick training websiteBoot Camp in Mckinney and Frisco Texas! Texas Fit Chicks is excited to announce that we have expanded again! Two new bootcamps to serve you! First new location is in Frisco ~ at Legacy/Lebanon. Also excited about our new boot camp for women only starting April 4 in Prosper, Texas. We allow women to jump in on any Monday and all of our locations are led by Nationally Certified Personal Trainers (female trainers).

Ready to go swimsuit shopping?? If not - let us get you ready for summer!
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6 Mistakes that Sabotage Results

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We want every single client of Texas Fit Chicks Bootcamp to get great results. Our trainers give you full body workouts each time you come to class, that are guaranteed to change your body...if you don't sabotage your own progress. The workouts we design incorporate interval training, strength training and are always changing. We get you for 3 hours a week. There are another 165 hours that are critical to your success, especially if you're trying to change your physique. After 10+ years in the fitness industry, here are the top 6 mistakes I've seen that absolutely destroy workout results. Please do whatever you can to avoid each, and every one of them.


Top 6 Mistakes that Sabotage Results1) No defined Goals. Those that clearly define, and write out their goals have a much better chance of achieving them. You need to be specific with what you want to accomplish, and by when. Also, have a deep understanding of the reason why you want to accomplish these goals.


2) Lack of patience.
When fitness clients don't see tremendous results in the first week, or two, they get frustrated, and want to give up. Don't! Getting fitness program results is a process. Results progressively occur over time. Be patient, and good things will happen. Build upon each workout.

3) Not keeping an eye on nutrition.
No, just because you exercise doesn't mean you can eat whatever you want. Failure to account for what goes into your mouth is a huge fitness mistake. It will sabotage your ultimate results.Watch calories. Read labels, and become aware of what you are eating on a regular basis.


4) Not working out hard enough.
In order to see great fitness program results, you must challenge yourself. Fitness results are based on progressive overload. To enjoy positive adaptations you must workout harder than you did the previous training session. Challenge yourself! It's easier to challenge yourself when your trainer is motivating you during your workout. All of our trainers know how to encourage and motivate without screaming or acting like drill sergeants...nobody wants to be yelled at. If you want to be yelled at ~ we aren't the bootcamp for you :)

5) Lack of consistency
You must be consistent with your workout program if you want to get great results. Missing a few days is fine as long as you get back at it. Think long term. Please understand the importance of consistency! Consistency for an extended period of time delivers results.

6) Unrealistic expectations
It's important to understand that if you have weight to lose, it took a while to gain it, and it will take a while to get rid of it. You can have a long term goal, but break that overall objective into small, manageable short term goals. We recommend weight loss the healthy way, 1-2lbs per wk. This is the only way to stack the odds in your favor of not gaining it all back and then some. A recent study from UCLA found that 83% of "dieters" that lost weight while "on" a diet, gained back what they had lost, and more.

Don't destroy your workout efforts by making these mistakes. Little behavioral changes, added up over a period of time, equal a lifestyle. Our Fit Chicks enjoy better health, more energy and amazing results!

Do you need a personal trainer to keep you accountable? Do you have weight to lose, but aren't sure how to workout for fat loss? Our boot camps in McKinney, Frisco, Plano, Richardson, Dallas, Fairview, Wylie, garland, College Station and Prosper Texas make losing weight fun! Our trainers will keep you accountable and track your progress for you each step of the way.
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5 Ways to Fire up Metabolism

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Gone are the days of eating well a couple of weeks before the beach and feeling great in the bikini. Now, in my (sort of late) 30's, I'm blessed with 3 great kids that completely jacked my body. Wouldn't trade it for the world I love them to death...but that's the reality of having lots of kids via c-section! I've learned that the best way to see results from boot camp workouts, is clean eating along with the exercise. What does it really mean to "eat clean?" Not sure if there's a true definition out there ~ but the best way I define it is this: sticking to food that is unprocessed and doesn’t contain added, artificial junk. When grocery shopping, the safest way to know that you are doing "clean" shopping is to shop the perimeter of the store. Here are the 5 Food Rules that will ensure you are on the road to clean eating!

• Reject Refined Sugar not tomorrow...NOW!  The average American consumes an astounding 2-3 pounds of sugar each week, which is not surprising considering that highly refined sugars in the forms of sucrose (table sugar), dextrose (corn sugar), and high-fructose corn syrup are being processed into so many foods such as bread, breakfast cereal, mayonnaise, peanut butter, ketchup, spaghetti sauce etc...An influx of sugar into the bloodstream upsets the body's blood-sugar balance, triggering the release of insulin, which the body uses to keep blood-sugar at a constant and safe level. Insulin also promotes the storage of fat, so that when you eat sweets high in sugar, you're making way for rapid weight gain. It tears your body down - valuable nutrients are robbed from vital organs in the body's attempt to process too. Get off the stuff on the path to clean eating.
• Fill Half of your Plate with Veggies ~ You can't go wrong with this one. Most Americans don't come close to this one. Veggies are full of nutrients, and are an excellent source of fiber! Fiber keeps everything moving, and your blood sugar levels nice and steady. Edamame is a great snack ~ and often gets me through that afternoon slump between 4pm and dinner! You can make a great salad throwing in fresh veggies ~ or sneak them in sauces. 1 Cup of Asparagus = 36 calories!!! You can eat LOTS of veggies.
• Make Broth-Based Soups a habit ~ Soups fill you up and you can add all sorts of healthy things in there. Here's a fantastic recipe for Chicken Noodle Soup:

1 tablespoon butter

1/2 cup chopped onion

1/2 cup chopped celery

4 (14.5 ounce) cans chicken broth

1 (14.5 ounce) can vegetable broth

1/2 pound chopped cooked chicken breast

1 1/2 cups egg noodles

1 cup sliced carrots

1/2 teaspoon dried basil

1/2 teaspoon dried oregano

salt and pepper to taste

Directions

In a large pot over medium heat, melt butter. Cook onion and celery in butter until just tender, 5 minutes. Pour in chicken and vegetable broths and stir in chicken, noodles, carrots, basil, oregano, salt and pepper. Bring to a boil, then reduce heat and simmer 20 minutes before serving. 164 Calories/sv - Serves 6

• Eat a Balanced Breakfast ~ No, that doesn't mean a pastry and Venti bold on the way to work. Steel Cut oatmeal is SO good for you, and fills you up. Takes a while to cook, so I cook it on Monday and divide it up for the next 3 days. It will fire up your metabolism for the day, as you Break-the-Fast. You won't be doing your body any favors trying to "save" calories by skipping the most important meal of the day. 10am won't be so daunting if you've had a great breakfast!
• Eyeball your Portions ~ Even though you are on the road to eating clean, you can Over-eat the good stuff and still GAIN weight. We supersize everything in our society, and supersizing your portion of anything is going to supersize you. Here are the following portion sizes you should go for when trying to re-shape your body

Lean Protein ~ Should fit in the PALM of your hand

Leafy Greens ~ Should fit in the palms of your two OPEN HANDS

Veggies ~ Should fit in one OPEN hand

Whole Grains ~ One cupped hand

You can't expect huge results from boot camp or any other workout plan without adding good eating habits. Your trainer gets you 3 hours a week, but what you do for the other 165 hrs determines YOUR results!

We lead workouts in McKinney and Frisco for our clients three days a week. The best results come from working out at the right intensity level along with clean eating. How do you know if what you are doing will work? We can teach you how to workout for optimum results. Texas Fit Chicks Boot camp in Mckinney and Frisco Texas are all led by nationally certified Personal Trainers that are experienced in helping women lose weight. Take the guess-work out of your weight loss!

Ready for swimsuit shopping? Get fit with us! $199 for 5 weeks of bootcamp at any of our Women Only bootcamp locations, including McKinney, Frisco and Prosper Texas. Serving women from Plano, Allen, and all of North Dallas. Our Team, Your goals, Great results!

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Muscle confusion during boot camp workouts - why our trainers want to keep you guessing!

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Usually you wouldn't think of confusion as being a good thing....but we do! Muscle confusion that is. Essentially, our muscles are lazy. Once they've become accustomed to a workout, they'll generate just enough energy to complete that workout. This results in the dreaded plateau. Part of the reason that Texas Fit Chicks bootcamp is so much fun, is that you will never know what's coming next. Our workouts are designed for weight loss and also to make that hour FUN! There's also a strategy in that. We want to keep your muscles guessing and adapting, so that you can get results and tone up! We train using compound exercises each time we meet. That simply means working more than one major muscle group at a time ~ for maximum results in minimal time! I don't know about you, but I love to multi-task and feel like I'm getting more than one thing done at a time.

If you begin an exercise routine of walking - and determine that you are going to walk 1 mile a day for 3 days per week. That's great! You will see results, as long as your calories in vs calories out isn't off kilter. If you continue to walk 3 mos later the same distance and the same intensity level, your body has adapted and you will no longer see your body change as  you did in the beginning. It's critical to overload every once in a while. Overloading is simply when: a greater than normal amount of stress or load on the body is required for training adaptation to occur. In other words ~ you have to do more to get results. When you are a client of Texas Fit chicks bootcamp, the trainers will always be challenging you with workouts designed to safely overload your muscles. We take the guesswork out of what to do at the gym!
Boot camp is the perfect way to be sure that your body won't have the chance to plateau. Our certified personal trainers have experience with strength training and how important it is to change it up to continually see results. McKinney Texas is home to Texas Fit Chicks and Frisco now has the chance to work with Michelle, our newest personl trainer! Michelle is Cooper Certified and is an experienced bootcamp instructor. Their new location is at Legacy and Lebanon - in Frisco, Tx. If you are tired of going to the gym and not knowing what to do for a good workout, we can help! We offer affordable accountability for all fitness levels.

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New Frisco Bootcamp starts soon...why bootcamp is the best way to get into shape!

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There are lots of boot camps popping up all over the place. We invite you to check out the rest, then come train with the best (us)! Our program has helped literally hundreds of women in the McKinney and Frisco area lose lots of weight and regain their health and fitness. Our instructors are not group fitness trainers, they are all nationally certified personal Trainers with the knowledge and expertise to help you reach your fitness goals. We've helped brides-to-be get ready for their big day, moms looking to get their body back after baby, grandmoms wanting to keep up with their grandbabies and everyone in between! All fitness levels are welcome, and we are committed to YOUR success when you become a client of ours!

We are very excited about our newest location - in Frisco - at Legacy and Lebanon! This class will meet MWF from 5:30am-6:30am. Your trainer is Michelle, and she's a cooper certified trainer that has lots of experience leading bootcamps and training women! The class starts on Feb 28 - and if you sign up this week, you can waive the $25 registration fee! Ready to sign up? Click here for Texas Fit Chicks website

At Texas Fit Chicks Boot camp, we offer the most effective workouts for quick weight reduction. Even women that have had difficultly losing weight, get great results following our boot camp program. A well-designed boot camp class will provide a progression of every exercise for novice, intermediate and advanced fitness levels. As you develop more strength, you will increase the difficulty level with ease. Our trainers will show you how to progress safely!

Our bootcamp workouts work effectively because the workouts are based on physical exercise science and physiology, making use of the proven techniques of resistance and cardiovascular coaching. Developing muscle is essential to boosting the body’s metabolism and successfully and efficiently losing pounds by burning extra calories throughout the day.

Yet another reason that fitness boot camps are an excellent way to get into shape and slim down is the fact that they provide framework and consistency. You no longer have to go to the gym and figure out what to do to get results. Being in our fitness boot camp, the workouts will provide you the results you want, and our trainers will keep you accountable. Michelle, our newest trainer is a Cooper Certified experienced bootcamp trainer that will give you a great workout and help you reach YOUR goals.

Fitness boot camps also offer substantial wellness benefits. One of the most critical wellness concerns for women is heart disease; so cardiovascular wellness ought to be one in the major goals when picking an physical exercise program. Boot camp workouts provide enough cardio physical exercise to help maintain a healthy heart, and decrease the chance of a heart attack or stroke. Another benefit of boot camp is reducing the threat of osteoporosis by improving bone density. The weight-bearing exercises typically found inside our boot camp are critical in increasing a woman’s bone density.

Another added advantage of fitness boot camp workouts for women is time management. Many workouts, our clients are burning over 600 calories per hour. We frequently use compound exercises to target more than one major muscle group at a time - for optimal use of the hour we get you!

Do you want to get a lean body? Do you need a Frisco Area Boot Camp? We are so excited about our new location at Legacy and Lebanon, Frisco Tx. With Texas Fit Chicks Boot Camp most of us give attention to merely the features, routines, as well as coaching which gets the benefits YOU want. !

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Serving women from McKinney, Frisco, Allen, Plano, Prosper, Richardson and as far as Denison Texas!

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Smart Shopping ~ 7 Tips for success

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Grocery stores can make or break your fitness goals. Your success depends on what goes into the cart and makes it into your home. One of my favorite quotes is "you can't out-train a bad diet." This is SO true. Can you imagine preparing for, then running a marathon without losing a pound? It happens. I know this - because it happened to me. Yes, running 5 days a week, then the race itself, I logged hundreds of miles that summer and didn't lose a pound. I didn't understand it. There was a very simple reason that I lost no weight. I ate more than I burned off. If you consume more calories than you burn off you gain weight. No matter how hard you train, one trip to the grocery store can undo all that you've done at boot camp or the gym.

Getting in and out of the grocery store with exactly what you planned to buy is tricky. How many times have you gone in for bread and left with $50 worth of stuff in your basket? There are lots of ways the stores keep you wandering down the aisles, and if you go with a plan, you are more likely to stay on track. Here are ways to shop smart and stay on track!

Stop by the cooler in the front...and get the largest bottle of water they sell - pop it open and drink the entire time you're shopping. If you happen to be a little hungry, it will satisfy you. It will remind you of your goals to make this a healthy shopping trip, and it will help get you to your 64 oz minimum water intake for the day! I try to find the liter bottles and finish it before I leave. Plan your lunches and dinners on Sunday ~ Spend an hour making your list and your plan. Think through the entire day, including snacks. Once you've purchased it, bring it home and do the chopping and sorting. It will take a few more minutes out of your day, but it will also make grabbing a healthy snack easier - which makes it more likely you will eat it and not junk. If you know that you don't have time to chop everything ~ buy it already done for you. Try to only hit the grocery store once a week.

Plan 1 cheat meal per week BUT.....Don't buy the chocolate you are going to indulge in, until the day you're going to eat it. Too tempting to have it in the house for most people. If it's not in the house, it's not going to be as much of a problem in a weak moment.

Never, Ever go to the store hungry - I'm sure you've heard this, but it's worth mentioning again. This will blow your strategy. Especially if they're handing out samples. I've never been to a store where they're sampling celery and almond butter. It's usually egg rolls, creamy alfredo or something else that's going to be creamy, unhealthy, and not on your list! You're much more likely to make impulse purchases if you're hungry and at the grocery store.

Linger in the Produce section and shop the perimeter - Shopping the perimeter means that you are spending most of your $$ on produce, lean meats, and dairy. The processed, packaged, preservative laden food is all in the middle of the store. Linger in the produce and make your basket look like a rainbow of colors from all of the veggies and fruits you buy. Get fresh lemon to flavor your water during the week. Apples for healthy snacks....

Choose fresh or frozen veggies - canned veggies just don't cut it. Fresh is best. Steam them, bake, or boil. Don't smother with butter or cover with cheese :) If you can't do fresh, frozen is next best. Don't overcook the veggies or they lose their nutritional value.

Go without the kids - Even though mine are older, if I have them with me, I always buy more. If you have kids (that are old enough to talk) chances are they are going to be asking for junk. The cereal aisle will become a battleground. If all you have in the house is cereal that you pick out based on it's nutritional value, there's no discussion on whether or not they will eat it. The people that package Trix and Lucky Charms know how to get their attention...so if possible, go alone.

Eating clean IS a little more work. It is NOT as convenient as the drive-thru at Wendys. But, for a little extra work, you get a huge payoff. Your training during the week will not be trashed by the trip to Market Street. Here's a list of the foods that are in my basket each wk:
Chicken breast (skinless, boneless)
eggs
Apples
Clementines
Asparagus
Whole wheat breads
Ezekiel muffins
Almond butter
Skim milk
bananas
Sweet potatoes
Lettuce/Spinich
almonds (raw, unsalted)
steel cut oatmeal

Texas Fit Chicks boot camp in Mckinney will get you to your fitness goals. We are a team of female certified personal trainers with years of experience. Don't let losing weight be a guessing game of what will work. We know what works and how to get you there.
Fitness for all women. Serving chicks from McKinney, Allen, Plano, Prosper, Frisco and Dallas! Located in Stonebridge Ranch - less than a mile from Adriataca and less than a mile from Frisco.
Texas Fit Chicks Website
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Top 10 Fat Burning Foods

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Top 10 natural starchy carb and whole grains:


1. Oatmeal (old fashioned)
2. Yams (great in the oven w/ drizzled olive oil s&p)
3. Brown rice (a favorite is basmati, a long grain aromatic rice)
4. Sweet potatoes (almost same as yams)
5. Multi grain hot cereal (mix or barley, oats, rye. titricale and a few others)
6. White potatoes
7. 100% whole wheat bread
8. 100% whole wheat pasta
9. Beans (great for healthy chili recipes)
10. Cream of rice hot cereal

Top 10 top vegetables:


1. Broccoli
2. Asparagus
3. Spinach
4. Salad greens
5. Tomatoes
6. Peppers (green, red or yellow)
7. Onions
8. Mushrooms
9. Cucumbers
10 .Zucchini

Top 10 lean proteins:


1. Egg whites (1 egg yolk to every 3 egg whites
2. Designer Whey Protein (or muscle milk light - lactose free)
3. Chicken Breast
4. Salmon (wild Alaskan)
5. Turkey Breast (Nitrate free in the deli)
6. Top round steak
7. Flank Steak
8. Lean Ground Turkey
9. Bison/Buffalo
10 .Trout

Top 10 fruits:


1. Grapefruit
2. Apples
3. Blueberries
4. Canteloupe
5. Oranges
6. Bananas
7. Peaches
8. Grapes
9. Strawberries
10 .Pineapple

Remember the saying "You can't out-train a bad diet!" No matter how many sessions of bootcamp you do, how many hours of working out and exercise, if your nutrition is not good, you will not experience weight loss. It's critical when trying to change the shape of your body, that you "eat clean" 90% of the time, taking 10% of the time to eat what you want to eat.
Live in McKinney, Addison, Frisco, Allen, Plano, Prosper or Dallas and want to try out our women only boot camp? Workout with Texas Fit Chicks Bootcamp and get the affordable access to your own personal trainer! 2 new bootcamps coming to the N. Dallas area next month! Texas Fit Chicks will be in Addison on MWF from 5:30am-6:30am and a new evening bootcamp in Allen, Tx M,Tu,Th 7pm-8pm! Women only ~ All levels welcome. Each exercise is shown at beginner, intermediate and advanced fitness levels ~ so everyone's working at their own pace. Ordinary Women experiencing Extraordinary Results!!
Texas Fit Chicks Boot Camp will help you lose weight, tone up and get fit!
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Why can't I lose weight? Top Five Reasons people overeat

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We live in a society where food is abundant. We are fortunate, not having to worry where our next meal will come from, but we've taken it to an extreme and created a problem for ourselves. I don't have to tell you that there is an obesity problem in America. Go to any mall and just look around. The majority of people you see do not maintain an ideal body weight. If you are trying to lose weight, it's critical to know how many calories you are consuming, and how many you are burning. Overeating simply means to consume more food than you burn off. Which equals weight gain. Here are the the top 5 reasons that I believe people overeat.

Restaurant portion sizes are crazy.  Eating out is going to blow your "clean eating" if you're not VERY careful. I limit the number of times I eat out, since it's so difficult to control what you're putting in your mouth. According to a 2002 study, the average steak is 144 percent bigger than the USDA recommends. The average muffin is 233 percent bigger. We won't even go into the problem with "super sizing" things at the fast food windows. Sometimes a healthy looking "grilled chicken" salad can have more calories than the cheeseburger on the menu. If you love Olive Gardens salad and breadsticks, you might also like to know that 1 breadstick is 150 calories and 1 serving of the salad is 350. Eat one plate of salad and 1 breadstick before the alfredo is already 500 calories! The good news? Many restaurants now list their nutritional info on websites, so with a few minutes on the laptop before you head out to eat, figure out what you're going to order before you go!

Distracted Dining ~ ever watched "biggest loser" while eating some ice cream? :) Don't eat while distracted. It's much easier to polish off a bag of potato chips when you're watching TV or playing on facebook. De-clutter your kitchen table and make mealtime happen while you're not focused on anything else that could distract you. You're less likely to notice how much you've consumed if you're busy doing something else.

Skipping Meals - Are you someone that decides to skip breakfast or lunch to "save" the calories? Don't do it! There are many reasons not to skip meals, but for this article we will focus on how it will cause you to overeat. If you skip meals, you are going to become so hungry that you'll be raiding the pantry at the next opportunity, and overeat. Your body will make up for the calories you need. If you don't eat much throughout the day and then wonder why you're always starved at 10pm when you should be going to bed, it's because you're not eating enough in the daytime. Starvation doesn't work - eat small meals throughout the day to keep your metabolism stoked.

Feeling Deprived ~ There's nothing worse than being on a "diet" that has certain foods completely off limits. I never cared about the bakery until I went on "South Beach" years ago. Seriously - once I was told that I couldn't have bread or carbs for those first few weeks, it never looked better to me, and I wasn't one that really cared about the bakery before that! The feeling of NEVER being able to eat what you love is not fun. I encourage my boot camp clients to always build in a "cheat day" to indulge with your favorite foods. After they have been with me for a while, and start to see the direct correlation between what they eat and how their clothes fit, they might turn it into a cheat "meal" vs an entire day. I never want you to feel deprived...or guilty for enjoying a certain food...just build it in and make a plan for it.

It's a Habit ~ When someone consumes a sugary, fatty food they enjoy, it stimulates endorphins, chemicals in the brain that signal a pleasurable experience. Those chemicals stimulate us to eat more of that type of food -- and also calm us down and make us feel good. The brain also releases dopamine, which motivates us to pursue more of that food. And cues steer us back to it, too: the sight of the food, a road lined with familiar restaurants, perhaps a vending machine that sells a favorite candy bar. The food becomes a habit. We don't realize why we're eating it and why we can't control our appetite for it. FDA Commissioner David Kessler, MD. The culprits: fat, salt, sugar. It's important to create healthy habits to combat the not-so-healthy ones that we've become accustomed to.
Making little changes during the day, substituting an apple instead of having a candy bar, drinking water with lemon instead of coke, etc. are the things that will create a lifestyle you can maintain. 

It's not just about losing the weight once, then getting "off" the diet. That yo-yo doesn't work. It's about building daily habits that will give you renewed health and energy. You've got the power to create a healthy lifestyle, we guide you through the process!
Our women's bootcamp in McKinney/Frisco will give you the accountability you need with trainers you will love and trust. All women ~ all fun. If you want daily free fitness tips, Like us on Facebook

Texas Fit Chicks Boot camp ~ serving women from McKinney, Frisco, Allen, Plano, Prosper and Dallas Texas. Our 5 wk bootcamp will help you lose weight and tone up. You will get the best workout with our trainers!

Fitness Boot Camp Benefits for Women - why pick Texas Fit Chicks?

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Many boot camps are popping up all over the place. We invite you to check out the rest, then come train with the best (us)! Our program has helped literally hundreds of women in the McKinney and Frisco area lose lots of weight and regain their health and fitness. Our instructors are not group fitness trainers, they are all nationally certified personal Trainers with the knowledge and expertise to help you reach your fitness goals. We've helped brides-to-be get ready for their big day, moms looking to get their body back after baby, grandmoms wanting to keep up with their grandbabies and everyone in between! All fitness levels are welcome, and we are committed to YOUR success when you become a client of ours!
At Texas Fit Chicks Boot camp, we offer the most effective workouts for quick weight reduction. Even women which have had difficultly losing weight get great results following our boot camp program. A well-designed boot camp class will provide a progression of every exercise for novice, intermediate and innovative boot camp participants. As you develop more strength, you will increase the difficulty level with ease. We will show you how to progress safely!
Our bootcamp workouts work effectively because the workouts are based on physical exercise science and physiology, making use of the proven techniques of resistance and cardiovascular coaching. Developing muscle is essential to boosting the body’s metabolism and successfully and efficiently losing pounds by burning extra calories throughout the day.

Yet another reason that fitness boot camps are an excellent way to get into shape and slim down is the fact that they provide framework and consistency. You no longer have to go to the gym and figure out what to do to get results. Being in our fitness boot camp, the workouts will provide you the results you want, and our trainers will keep you accountable.

Fitness boot camps also offer substantial wellness benefits. One of the most critical wellness concerns for ladies is heart disease; so cardiovascular wellness ought to be one in the major goals when picking an physical exercise program. Boot camp workouts provide enough cardio physical exercise to help maintain a healthy heart, and decrease the chance of a heart attack or stroke. Another benefit of boot camp is reducing the threat of osteoporosis by improving bone density. The weight-bearing exercises typically found inside our boot camp are critical in increasing a woman’s bone density.

Another added advantage of fitness boot camp workouts for women is time management. In quite a few cases its possible to obtain acan full physique workout in the short 45 to 60 minute workout whilst burning over 600 calories. These fitness boot camps are commonly far much better than other work out packages which could often take a lot longer to melt away the same number of calories. These high-intensity, fat-burning and muscle toning workouts can be a time cost savings towards the active skilled woman.

Women from quite a few fitness and well being backgrounds can advantage from fitness boot camps specifically for ladies. Signing up to get a fitness boot camp might be one of the best ways to get in shape and lose weight.

Do you want to get a lean body? Do you need a McKinney or Frisco Area Boot Camp? With Texas Fit Chicks Boot Camp most of us give attention to merely the features, routines, as well as coaching which gets the benefits YOU want. Get back straight into your own “skinny jeans” or why not be much more comfortable visiting the beachfront come july 1st * help make The new year Your current 12 months to acquire in shape!

Love to get free fitness tips from trainers? Click here to "like" us on facebook for daily trainer tips!

Serving women from McKinney, Frisco, Allen, Plano, Prosper, Richardson and as far as Denison Texas!
Get up Get out Get FIT!

5 Obsticles to Fitness Success

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You want to be fit. You know how much you should weigh. You know your ideal pant size. You can even picture how great those skinny jeans will look.



So why aren't you living life in your ideal body?

There are many complex reasons that make weight loss a challenge, reasons that go deeper than simply calories-in versus calories-out.


I'm talking about the life issues that get in the way of your success.


Read the following 5 obstacles and the solutions to unlock your best body ever.


1. You don't want to be bothered.


It's in your DNA to avoid pain and seek out pleasure. Unfortunately this works against you when trying to get fit. In your mind, it's painful (or at least uncomfortable) to deny yourself the tasty food that you crave and to exert yourself with exercise.


There's a simple way to work around this obstacle: Find something painful about being fat to motivate yourself towards healthy eating and exercise. Focus on the negative impact your current weight has on your health, self-esteem and lifestyle. Convince yourself that the pain of being out of shape is much greater than the discomfort of losing weight.

2. You don't want to wait for the good stuff.

Just as you wish to avoid pain, you are also an expert in seeking out pleasure - namely food. This served the cavemen well, but these days it ends up as extra pounds around your waist and thighs.


There's good news: extra calories are not your only option to stimulate the pleasure center of your brain. Find an activity or two that make you smile and indulge in those regularly.


A walk outside


A good book


A night out to the movies or theater


A spa day


You can also retrain your brain to crave the pleasure of exercise-induced endorphins. Talk about weight gain kryptonite!


3. You are crazy busy.


Let's face it, you work too much, commit yourself to too much and don't even get enough sleep most of the time. The fast-paced way you live leaves you exhausted, stressed and hungry for comfort food. You even begin to feel too busy to take care of your health.


It's time to reprioritize. Let go of your perfectionist standards and remove a few commitments from your schedule so that you are able to cook healthy meals, exercise and get a good night's sleep. Remind yourself that taking care of your health is not a luxury - it's a necessity.


4. You don't deserve it.


I don't agree with it, but you sure act like you don't deserve to live the good life in the body of your dreams. Take a moment to think back on all the times you have self-sabotaged your weight loss efforts. If you don't believe deep down that you are worthy then you'll never give yourself a chance at a fit body.


I believe that you deserve to have a healthy body - and I urge you to dig deep down to uncover why you don't. Once you conquer your feelings of unworthiness, getting on an exercise and healthy eating plan will be easy.


Take the time to take care of yourself. You DO deserve it.


5. You are afraid.


You're afraid to start because you just might fail, and wouldn't that be embarrassing? You're also afraid to start because you just might succeed, and change makes you uncomfortable – even if it's change in the right direction.


When you decide to get fit you will need to go through a bushel of changes:


New diet
New exercise routine
New friends at bootcamp
New clothes
New self-image


Focus on all of the ways that losing weight will make your life better. Envision that better life everyday so that it goes from being new and scary to familiar and comfortable.


I want to personally help overcome every obstacle standing between you and your ideal body. Call or email today to get started on a program that will change your life and body forever...in a good way :)

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Click here for Texas Fit Chicks Boot Camp website

Melody Chandler
Texas Fit Chicks Boot Camp - Womens only bootcamp, getting women fit from Plano, Allen, Prosper, Frisco and right here in Stonebridge Ranch, McKInney! Join us any Monday for your 5 wk bootcamp

Texas Fit Chicks Bootcamp is not just for women in McKinney Texas anymore...

We enjoy having women from Plano, Allen, Frisco, Prosper, Princeton and as far as Denison in our women's only boot camp. Since our start in 2009, we've enjoyed watching women shed pounds and tone up from all over the area. Many of you have friends and family out of town who that wish they could be involved in bootcamp and the personal training that we provide at such a great price. While we are expanding into other areas, it just got a little easier for them to be a part of our Fit Chick community!

We are very excited to be rolling out our new website that will allow women from anywhere with an internet connection to be a part of our Texas Fit Chick bootcamp community. The name of our new site is a secret - for now...while we put the finishing touches on it. Here are a few of the exciting things coming:
Personalized Meal Plans - with options. Our new site will calculate a meal plan based on your personal goals. Fat loss meal plans, vegetarian meal plans, balanced meal plans, and many more.There are also options in that - making it really easy to stick to. So what happens if the meal plan recommends a food that you don't like? There will be an option to switch that out with another, and 20+ other food options will pop up - making it more do-able. Very Personal and easy to follow.
Calorie Calculators - How much should you be eating for your fitness goals? This calculator figures it out for you. It will calculate it, and then recommend the meal plans with amounts already figured out for you, since it knows how much you are supposed to eat for your goals. It's all done for you!
Supportive Community - This site will be filled with chicks that all have a common goal ~ better health! We will host message boards, you can "friend" people that are also on the site, and it's completely private. No one without a subscription will be able to view any of our discussions or the site, so it's a safe place.
Workout Plan - My personal fav on the site. You will be able to get great workouts on your "off" bootcamp days! Whether it's a bootcamp workout that our trainers upload, or segments of other good training we've found online for you - it's all there.
Workout Tracker - You will get to log your workouts 7 days a week, to keep track of your progress and watch your results online. Calories burned is based on your personal settings - it figures it out for you!
Food Journal - It's been proven many times that people who journal their food have much more success than those that don't. Our site will make it easy - with thousands of foods already in the database you can just enter in the name of the food, and it will most times, give you the cals/protein/fat/sugar content!
Healthy Menus and Recipes w/ Printable Grocery Lists - Doesn't get much easier than this! Awesome feature that will let pick your meal plan, then print out the grocery list! Only want to shop for one nights worth of dinner? Tell us which day you want, and that's all that will print out. Very easy and SO convenient!
Personal Trainer Access - Our trainers will be on the site to answer any questions you might have about fitness or losing weight daily. They are there to help you succeed and will be publishing exclusive content only available to our members!

We will be offering our facebook fans special pricing exclusively through our Facebook Page starting Feb. 7 - so be sure to "Like us on Facebook" for your opportunity to be a part of the offer!

We are Committed to YOUR success!
Click here to visit Texas Fit Chicks Online

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Before I found fitness.....

I share this because I've heard many times that "it's probably easy for you to stay in shape"...and I want to dispel that myth. The before picture is me, after having my first child. Yes, I gained close to 75lbs with him. Watching a Cowboys game one day, seeing Emmit Smiths' stats and realizing I only weighed 5 lbs less than him was a bit of a shocker. Crazy eating, lots of TV watching and not much else, got me to that point. I literally had friends come visit me in the hospital who had not seen me in a while, turn around to walk out of the room because they thought they had the wrong room. It was not pretty. I felt miserable. All of the side effects of being heavy were mine to feel, and I hated it. I wore maternity pants like 5 mos after the baby was born. My knees and feet hurt all the time. So what happened?
I got sick and tired of being sick and tired. I started to realize that what I ate directly affected how I felt and what I looked like. I fought this for a long time, since before baby, I never really had to watch what I ate, but once I accepted it, change could begin to happen. I'm all or nothing type personality, which does NOT work for me when it comes to losing weight. I quickly found out that you can't go from being sedentary to running a mile without getting a nice cramp in your side, or a headache. If I tried to stay away from all sweets, I found myself feeling deprived and irritable. I decided to make little changes one at a time, since the all or nothing thinking wasn't working. So, I quit frying okra for dinner. I didn't drink regular coke anymore. I quit buying drumstick ice cream cones at the grocery store, etc. making little changes that I could live with, one at a time. Very soon, I was running (after training for a while) and could finally give away those maternity pants.

I have been on both sides of the fitness scale, and I definetly prefer to stay active and feeling good, but it's a daily choice to be made. The benefits go way beyond how your clothes fit, or what size you get down to. The most difficult part for many is getting started, and then sticking to it.

At our womens only bootcamp, our trainers hold you accountable and keep you going. Training with us will get you faster results than on your own. I just wish I'd had access to a trainer those first few years of trying to lose the weight. I would have saved myself a lot of time, since I thought getting a flat stomach meant doing 100 crunches every day!

Let us guide you to where you want to be. Texas Fit Chicks bootcamp in McKinney can get you to your fitness goals!

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My thoughts on Skinneygirl Bethanny Frankel and her book, Naturally Thin

Naturally Thin is authored by Bethenny Frankel, one of Bravo television's "Real Housewives of New York", and she is, of course, a skinny girl. She's also a professional natural foods chef. Her humor is vulgar at times, but her message when it comes to food is right on. Here's a bit from the book:


The 10 golden rules for being naturally thin: (her rules are in blue...my thoughts aren't)

1. Your diet is a bank account - balance your daily calories like you balance your checkbook. - I love this example. If you went to work every day and made $100 from 9-5, but on the way home you stopped at the outlets, shopped and spent $150, how far is that going to get you? Nowhere, fast. If you workout and burn 500 calories, but consume 3000 over the course of the day, you will get nowhere fast. No matter how hard you train, if you are overspending in your calorie account, you won't change your body.
2. You can have it all - just not all at once.- Enjoy little treats. Have one bite of the chocolate cake that your husband ordered for dessert, since you skipped the bread basket before dinner came!
   
3. Taste everything, eat nothing - meaning share food, eat small bites.- Little tastes of the rich foods can be enough if you savor each bite, and slow it down a bit.
   
4. Pay attention - say no to mindless eating. - Don't shove it in just because it's there. Ask yourself before each food decision you make in the day: Is this going to help get me to my fitness goals?
   
5. Downsize your portions.- No more supersize anything.
   
6. Cancel your membership in the Clean Plate Club.- It's really ok!
   
7. Check yourself before you wreck yourself - stop emotional and binge eating. - Substitute the bag of chips for a brisk walk around the neighborhood or a jog. Runners high can cut stress a LOT!
   
8. Know thyself - know your trigger foods. - Don't bring them into the house. Have your willpower begin at the grocery store.
   
9. Get real - eat more whole foods, fewer processed ones.- Shop the perimeter of the grocery store. That's where the fresh stuff is.
10. Food is not the enemy - make peace with food. Amen Bethanny! Well said.

Her philosophy is freedom from obsessing and deprivation when it comes to food - and affirmation that you can enjoy food and drink while still keeping your weight down.
In the book you'll find guidance on recognizing real hunger (as opposed to boredom hunger, stress hunger, etc.), on recognizing when you should indulge your cravings, and the importance of never finishing everything on your plate. She also grants the permission slip to break the rules every once in a while - so long as you get right back on the bus the next day. Bethenny uses her professional platform to instruct on choosing high fiber (filling) foods, on the importance of low calorie veggies as the key component of your diet, along with smaller amounts of fruits, whole grains, meats, and proteins.Cut back your portion. Bethenny's trick for having it all is tapas-style small plates, tastes and bites, as opposed to full-on meals, so when indulging in a decadent Alfredo, rather than having a bowl - you have a few bites, filling up a ramekin.

It's freeing to know that nothing is off limits with her suggestions, and really makes you become a more "conscious eater". That mindless eating in front of a football game or a movie, can pack on the pounds. Even mindlessly eating chips and salsa at a Mexican restaurant until your food comes. One basket of chips is enough calories for your day. I like Bethannys' suggestions and she's a great example of eating clean but still indulging occasionally.

Make workout a daily routine for yourself. Take at least 30-45 mins for cardio on your non-bootcamp days and keep a food journal if eating well is new to you. It's amazing how once you've been eating well for a while, the junk food doesn't even appeal to you anymore, and when you do eat it, you feel sick. That WILL happen - I promise - if you stick with it!

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