Reach your 2012 Fitness Goals with Texas Fit Chicks

Follow Us

Are you ready for the New Year? Will Weight Loss be on your list of resolutions? Thousands of people will make that a goal, but won't stick to it. If you are ready to get committed to your Fitness and Health, Texas Fit Chicks Bootcamp is the place to be. How many of us have a gym membership that we pay for each and every month and never go? If you're lacking motivation and need someone to check in on you when you don't show up for a workout, you've just found it. Our bootcamp trainers have a true passion for helping women lose weight and live healthier lives. Here's what a few of our clients at Texas Fit Chicks are saying about our bootcamp:

Down 7 pounds and 8 inches in 5 weeks! Texas Fit Chicks has been such a great experience. I have attended a couple different locations and every trainer I've had has been wonderful! As someone who has never been especially fit, it's great to finally be enjoying a workout. The support from the trainers and my fellow fit chicks has made all the difference. I have a couple of friends who have signed up after seeing my results, and I truly can't say enough good things about my experience with Texas Fit Chicks. I'm already signed up for two more sessions, and hopefully many more in the following months! Kelsey A.

"Bootcamp has helped me on many levels...outside of getting stronger as the weeks pass by, I feel better. I feel healthier, stronger, more energized, sleep better, and all those things that come with working out. But I also think it has added structure in areas where I was lacking it. I've started really considering what I consume and put in my body these days where I had never really given a thought to it in the past. I've seen results and in those results it makes me want to work harder and get in even better shape. I would definitely recomment TFC to friends and family...even strangers! I thoroughly enjoy the workouts!"
Tracy E.

"Joining Texas Fit Chicks Boot Camp has been a life changing experience for me. I have finally found the motivation that I was lacking for so many years. I was very nervous when I joined boot camp that I would not be able to keep up in the classes. From the first day of class I have felt comfortable and confident in my abilities. The trainers show you different levels for each exercise and allow you to increase to the next level at your own pace. I also enjoy how every class is different and the exercises are fun. After 3 months I have lost 24 lbs and 18 inches. I could not have done it without Texas Fit Chicks Boot Camp." - Brooke R.

"This boot camp helped me push myself harder than I ever would have pushed myself at the gym. The large variety of strength and cardio exercises kept me from ever getting bored and the accountability of being in a class setting kept me from making any excuses! I lost weight and inches in my first five weeks and am looking forward to losing even more!" Karen M

"I was really really nervous about starting this boot camp. I didn't think I'd be able to handle the level they worked out. It's been a great experience so far. Melody assured me I wouldn't feel uncomfortable (I'm REALLY shy), and although I was still hesitant, I gave it a shot. She was right. I haven't felt uncomfortable one time. I've been able to work out at the level that feels right for me. I can already see a difference in my body and have only gone 4 times so far! I already can't wait to sign up again." Danielle O.

Sometimes women are nervous that they won't be able to "Do bootcamp" because they feel like they're not fit enough. I can't tell you the number of times that I've heard the following: "I need to start working out so that I can do ok once I start with Texas Fit Chicks." Nothing could be further from the truth! We show each exercise at beginner, intermediate and advanced levels, so it's truly do-able for anyone regardless of Fitness level.

We make working out FUN and EFFECTIVE. Our number one goal is for YOU to reach your goals. Our Female trainers are all experienced and experts in our field - with national certifications. We will never try to sell you supplements, Shakes or anything else. Just result Driven workouts. We love training chicks in McKinney, Frisco, Plano and Prosper ~ and have women that drive from Allen, Prynceton and Dallas to join our bootcamps! Jump in on any Monday that works for you...and with the flex option you can do bootcamp even if you travel or have a changing schedule from week to week.

We know you have other options when it comes to working out ~ and if you've not been one of our Fit Chicks yet, we wanted to let you know WHY you should choose our bootcamp, and what makes us different than the rest!

• Instructors that are ALL nationally certified Personal Trainers. This cert requires much more in depth study than the group fitness cert. You can be confident that your trainer knows what she's doing and can also address any health issues or concerns you may have when working out with us!
• Nutritional Guidance ~ You will get a FREE meal plan when you join Texas Fit Chicks Bootcamp, that was created by a registered dietician exclusively for us. It will give you healthy options to mix and match over the course of your bootcamp
• Our philosophy ~ we think that it's unnecessary to scream at people when trying to motivate them. That will never happen in our bootcamp. We don't use whistles, intimidation, or (heaven forbid) megaphones to encourage you to work hard. Our clients experience amazing results without that! There's just no need for it. We motivate, encourage and inspire and that's what our clients love.
• Amazing workouts! We have dozens of women that stay with us year after year because they never do the same workout twice. Melody creates workouts for all of our locations, and incorporates Kettlebells, Medicine balls, resistance bands and more to keep it fun, and you're always guessing what's coming next.
• Perfect for every level! Our trainers teach you how to modify each and every exercise we do, so that it's appropriate for every fitness level.
• All women. There's never any problem if your shirt is riding up your back doing the beloved mountain climbers ~ since it's just women there! Many times male-led camps don't focus on what women really want to work, or they overtrain clients which leads to injury. I've heard from too many clients that tried a male-led bootcamp and have had that experience.
• Consistency. There are lots of bootcamps that pop up overnight, and go away just as fast. Texas Fit Chicks has been going strong since 2009, and all of our trainers have years of training experience. We aren't going anywhere ~ and you can count on a great workout every single time we meet.
• We are INDOORS for the winter ~ and if there's rain. Not in a parking garage, not under a canopy, inside a climate-controlled bldg. Even if there's not lightening, we won't ask you to workout in the rain (unlike others) - we don't want to do that, and don't expect our clients to do something we wouldn't do ourselves!
• Affordable Accountability ~ If you're not in class, we will email you each and every time you miss. You're not just a number to us, we want you to reach your goals as much as you do, and to get there, you've got to be there! You will always hear from your trainer checking in on you, and we miss you when you're gone.
• We make it FUN! You will make friends, laugh, work, and meet other chicks that have the same goal as you do ~ to get healthy! Our bootcamp makes it easy to form great relationships with other women.

READY TO GET FIT? We have a couple of options ~ including one that's PERFECT if you want to lose 15 pounds or more. Our FIT FOR LESS program brings bootcamp down to just $10 a workout! With a 15 week commitment, it's Affordable Accountability! Limited space since we are indoors for the Winter ~ grab your spot today! FIT FOR LESS Bootcamp

Just want to do ONE 5 wk session with Texas FIt CHicks?
5 Week No Excuses Bootcamp

Locations in McKinney, Allen, Prosper, Plano and Frisco Texas! Early morning bootcamp and evening bootcamp available. Limited Space ~ Reserve your spot today!

Questions? Email us: texasfitchicks@gmail.com

Click here for more details

10 Skinny Crock Pot Recipes

Follow Us

Healthy Crock Pot Dinners from Texas Fit Chicks Boot Camp

Mexican Style Chicken Chili
4 boneless/skinless chicken breasts
1 (16 oz) jar of salsa (or homemade if you prefer)
2 tsp garlic powder
1 tsp cumin
1 tsp chili powder
1 (11oz) can mexi-corn
1 (15oz) can pinto beans, rinsed

Combine all ingredients. Cook on low 6-8 hours. Shred chicken & serve. Good with low fat cheddar cheese or light sour cream on top.

Easy Roasted Rosemary Chicken
6 skinless chicken breasts
1 can low sodium chicken broth
Fresh onion & garlic (if you have them)
1/2 cup fresh chopped rosemary
salt & pepper to taste

Optional- place sliced onions on bottom of cooker along with minced garlic.

Place chicken breasts in cooker. Pour can of broth then 1/2 cup fresh rosemary. Salt & Pepper to taste. Stir around to get the rosemary all over the chicken breasts. Cook about 6 hours on low.

Served with brown rice and steamed green beans.

Salsa Chicken

2-3 skinless/boneless chicken breasts
1 can rinsed black beans
1.5 cup chunky salsa
1 cup frozen corn

 Put your chicken in the crock pot. Top with the rinsed black beans, salsa, and corn.
 Cover and cook on low for 6-9 hours, or on high for 4-5.

Cheese Burger Sandwiches

12 servings

1 1/2 pounds leans ground beef (or lean ground turkey)
1/2 teaspoon garlic pepper
8 ounces low fat cheddar cheese*
2 tablespoons skim milk
1 medium green bell pepper, chopped (1 cup)
1 small onion, chopped (1/4 cup)
2 cloves garlic, finely chopped
12 sandwich buns, wheat

Instructions:
Cook beef and garlic pepper in 12-inch skillet over medium heat 8 to 10 minutes, stirring occasionally, until beef is brown; drain.

Spray 3 to 4 quart slow cooker with cooking spray. Mix beef and remaining ingredients except buns in cooker.

Cover and cook on low heat setting 6 to 7 hours. To serve, fill buns with beef mixture.

Slow Cooker Fajitas
 1 each med. green,yellow & red (cut into 1/2 in strips)
1 sweet onion (cut into 1/2 in strips)
2 lbs. beef (cut into thin strips - skirt steak is perfect)
3/4 c water
2 tbsp. red wine vinegar
1 tbsp. lime juice
1 tsp. ground cumin
1 tsp chili powder
1/2 tsp. salt
1/2 tsp. garlic powder
1/2 tsp ground black pepper
1/2 tsp. cayenne pepper
8 tortillas warm
1/2 c salsa
1/2 c shredded reduced fat cheddar cheese
8 tsp minced fresh cilantro

Place the peppers & onion in a 5 qt slow-cooker.Top with beef.

Combine the water,vinegar,lime juice & seasonings; pour over meat.

Cover & cook on low for 8-9 hrs or until tender.

Using a slotted spoon,place about 3/4 c. meat mixture down center of each tortilla. Top with 1 tsp. salsa,1 tbsp cheese, & 1 tsp cilantro;roll up.

8 servings

1 fajita equals 335 calories,10g fat(3g saturated fat),69mg cholesterol,564 mg sodium,32g carbohydrate,2 g fiber,29 g protein. 

Amazing Pork Tenderloin 

1 (2 pound) pork tenderloin
1 cup low sodium beef broth, no sugar added
1/2 cup white wine (or apple juice, no added sugar)
3 Tbsp garlic, minced
3 Tbsp low sodium soy sauce
8 teaspoons dried onion flakes
1 teaspoon onion powder
1/4 teaspoon seasoned pepper
pepper to taste

Place pork tenderloin in the slow cooker with herbs and spices.

Pour broth, wine, and soy sauce over the top, turning the pork to coat.

Carefully spread garlic over the pork, leaving as much on top of the roast during cooking as possible. Sprinkle with pepper, cover, and cook on low setting for 4 hours. Serve with cooking liquid on the side as au jus. Serves 8

Black Bean and Rice Soup

1 medium onion, chopped
3 carrots, thinly sliced (or handful of baby carrots)
2 stalks of celery, thinly sliced
4 cloves of garlic, minced
1/2 tsp ground cumin
1 1/2 tsp dried basil
1/2 tsp chili powder
1/2 tsp dried oregano
1/2 tsp Tabasco sauce
2 16 oz. cans black beans, drained & rinsed
1 14.5 oz can crushed tomatoes
2 14.5 cans reduced sodium chicken broth
1 1/2 cups cooked rice

Combine all ingredients except the rice in Crock-Pot. Cover; cook on Low 8-10 hours, High 3-4 hours) Add cooked rice before serving.

Skinny Taco Soup
1 lb ground turkey
½ lb lean hamburger
3 tbsp taco seasoning

1 can rotel (do not drain)
1 can chili beans
¼ tsp (each) ground cumin, pepper, garlic power
1 tbs onion flakes
¼ tsp red pepper flakes (optional)
1 sm bag frozen corn (optional)
3 cups low sodium beef broth
Additional salt to taste.

Brown meat w/spices & taco seasoning. Pour into Crock pot w/other ingredients and stir. Cook for about 4 hours on low. Serve w/baked tortilla chips.

Cranberry Chicken 
2 pounds boneless, skinnless chicken breasts
1/2 cup chopped onion
2 teaspoons olive oil
2 teaspoons salt
1/2 teaspoon ground cinnamon
1/4 teaspoon ground ginger
1/8 teaspoon ground nutmeg
dash ground allspice
1 cup orange juice (100% juice, no sugar added)
2 teaspoons finely grated orange peel
2 cups fresh or frozen cranberries
1/4 cup honey
2 tsp. unsulfered molasses

Preparation:
Brown chicken pieces and onion in oil; sprinkle with salt. Add browned chicken, onions and other ingredients to crockpot. Cover and cook on LOW 5 1/2 to 7 hours. If desired, thicken juices with a mixture of about 2 tablespoons cornstarch combined with 2 tablespoons cold water.

Honey Chicken
1 lb. or 4 small skinless chicken breasts
1/4 tsp. curry powder
1 tsp. cinnamon
1/2 cup diced onion
3 T. oil
1/4 cup honey
1/2 cup chopped fresh parsley
1/4 tsp. powdered ginger
1/4 tsp. nutmeg
1tsp. salt
1 tsp. pepper
1/4 tsp. paprika
1/2 cup water

In a large mixing bowl, combine all of the ingredients. Toss well to coat the chicken evenly. Place the mixture in a slow cooker. Cover & cook on low for 4 hours. If desired, serve over rice or orzo.

Recipes from Skinny Crock Pot

#1 Tip to Avoid Over-indulging at Holiday Parties from Texas Fit Chick Trainers

Follow Us

Holiday parties can undo a week of hard work at bootcamp if you're not careful! It's no wonder that this time of year so many people pack on the pounds, but our Texas Fit Chick trainers wanted to give you some tips to surviving the Christmas parties without feeling deprived!

We asked for our trainers input on how they attend parties without going nuts on the treats and here's the TOP 5 answers we got.

5:30am Frisco Bootcamp Trainer, Michelle recommends:Drink one glass of water in between each drink, so you don't over-indulge, and you stay hydrated

5:15 Allen Trainer Melanie advises:
Wear something that reminds you how hard you have worked to get the body you have. Nothing second skin fitting, but form fitting enough that you don't want to over indulge either. Take one plate and fill it with veggies or fruit, also you could ask to have water put into a "drinking" glass so you can still look like you are drinking with out the added calories. Take a hand held purse. You are less likely to eat more if you don't have hands to fill up a plate

5am Plano Bootcamp Trainer Titia shared this:
Don’t go.  I have no will power! (LOL - I second that! :)

By far the NUMBER 1 suggestion to avoid over-indulging was to eat BEFORE you go!


When you eat before the event, you're not going in starving and ready to hit the food. Fill up with a good source of lean protein or fiber so you'll stay full longer.

Merry Christmas ~ From your Texas Fit Chick Bootcamp Trainers ~
Get FIT in 2012 with Texas Fit Chicks Bootcamp!

Top 5 Exercise Myths ~ Texas Fit Chicks Bootcamp

Follow Us

Myth: If I exercise, I can eat whatever I want.
Reality: Many people overestimate the number of calories used during exercise. For example, a 175-pound man burns about 140 calories on a 30-minute walk. However, if that same man sits down after his walk and eats an energy bar – which has about 250 calories – he loses the calorie-cutting benefit of exercise, and then some. Remember, to lose weight you need to use more calories than you take in.

Myth: If I have no energy for a workout, it’s best to rest.
Reality: Working out gives you energy! Plan your workout for the times of day when you have the most energy. Go to bed earlier to make sure you’re getting enough rest.

Myth: To lose weight, I should only focus on aerobic exercise.
Reality: While aerobic exercise helps you burn calories, strength training helps you reduce body fat, increase your lean muscle mass, and burn calories more efficiently. It’s also important to stretch and exercise your core muscles for flexibility, balance, and good circulation.

Myth: I should push myself to the limit to get the benefit. After all, as the old saying goes, “No pain, no gain."
Reality: Exercise shouldn’t hurt. Muscle soreness after a great workout is okay, working through pain is a path to injury.

Myth: I should drink a sports drink when I exercise.
Reality: It’s important to stay hydrated when you exercise, but zero-calorie water is often the best choice. You don’t need electrolytes and carbohydrates found in sports drinks unless you are doing vigorous exercise for more than 90 mins.

Don’t let these and other myths about exercise sabotage your workout. Our trainers at Texas Fit Chicks Boot Camp will help you reach your fitness goals through our Womens only bootcamp! We Train REAL Housewives in N. Dallas ~ with locations in Allen, McKinney, Prosper, Plano and Frisco Texas.
Like us on Facebook for Exclusive Deals and Fitness Tips!

Holidays and Fitness - Why Weight?

Follow Us

Texas Fit Chick Sylvia wrote this great blog that I wanted to share with you about the holidays and her own personal insight...I think you will enjoy it, and find it inspirational!

Why Weight?


It's that time again, people. You just finished eating the last of the Halloween candy and are starting to salivate over the Thanksgiving menu. You will load up you plate and go back for seconds as your stomach is screaming, "No more!" Then, there are the Christmas parties that begin the first weekend in December. Not to mention the frantic Christmas shopping. You are so rushed, you just grab something quick on the food court. Finally, Christmas comes along and it is a replay of Thanksgiving. As you are laying sprawled out on your couch, unbuttoning your pants, you begin hating yourself. You start listing your New Year's resolutions in your mind. If you are super motivated, you write them down. "December 1st brings a brand new me!"


I have to ask. Why are you waiting?


Last year, I began my 30+ pound weight loss the day after Thanksgiving. I got up on Black Friday and didn't hit the sales - I hit the gym. That feeling in a deserted gym brought on such pride that it was almost sinful. I felt liberated. I was liberated from that woman that sat on the couch depressed about the person she had become... The unhealthy, clinically overweight, lazy individual. It was time to ditch the excuses and do something... NOW. For me, that "now" was after a gluttonous Thanksgiving.


What is keeping you from taking action now? Why are you going to wait until the New Year? Think about how far ahead you will be if you start now? Don't be one of those people that says, "I'm going to do as much damage to myself through the holidays and start fresh on January 1st." DON'T BE THAT PERSON. Do not disrespect yourself enough to allow that to be your plan of action.


There are so many things you can do for yourself this holiday season. Decide to place smaller servings on your plate. To help you with this, switch your dinner plate for a lunch or salad plate. Take a walk around the neighborhood after the holiday meals. During your holiday shopping, put some healthy snacks in your purse to fend off the desire to hit that food court. Sip on water while you are looking for that perfect gift for Aunt Susie and you won't get into that hunger mode.


I am not only writing this for my readers, but for myself, too. This injury has had a bigger effect on me than I would like to admit. The cookies, the sodas, the hours of television watching are slowly morphing me into that woman I never wanted in my home again. So, I am taking action once again. I am starting NOW. When I sit down with my family on Thanksgiving, I will thank God for my health, my family and friends. I will also thank Him for giving me the strength to make this change. Will you be able to do the same?

Thanks for sharing that Sylvia!

At Texas Fit Chicks bootcamp, our trainers will guide you in a positive and motivating way to get you to your fitness goals. Exercising doesn't have to be something you dread anymore! Our female personal trainers make every workout fun and different, so your body never has a chance to plateau. We use things like Kettlebells, Stability Balls, BOSU trainers, resistance bands ~ and all are provided for you! Texas Fit Chicks also offers a nutritionist created 5 week meal plan to keep you on track with your eating, as well as free body comps before and after your 5 wk session. Formerly McKinney Boot Camps & Frisco Bootcamps, we are now Texas Fit Chicks bootcamp, and have been around serving women since July 2009. We offer locations in Mckinney, Allen, Plano, Prpser and Frisco.

If you are ready to jumpstart your fitness and workout with a trainer at a fraction of the cost ~ Visit our Website for more information! We allow you to start any Monday so no need to wait on a new camp to begin! You can also reach us at 972.984.9971
Have a great week and hope to see you soon!
Follow us on Facebook
We Tweet!

Texas Fit Chicks bootcamp. Serving women of Stonebridge Ranch, McKinney Texas. Frisco, Allen, Prosper, Plano, Dallas

60 Ways to Become a Person you Love

Follow Us

When it comes to our self image, sometimes bad habits and poor nutrition take a toll. While we help women lose weight and keep it off at Texas Fit Chicks Bootcamp, our self image shouldn't just be based on how we look in our clothes...or the number on a scale.I found this article and wanted to share it ~ thought it was full of great suggestions to remember ways to love ourselves during our journey in life!

Only the time and attention we give ourselves demonstrates how much we love and admire ourselves. Self love requires that we place ourselves at the top of our priority list.
Self-nurturing is everything that makes us feel positive, happy and joyful.
When we decide to honor ourselves with the love we need and deserve like the sun we radiate a glow, touching everything and everyone in our lives.
Below are 60 ideas for glowing:
60. Eliminate shoulds.
59. Enjoy down time.
58. Run towards your fears.
57. Be dependable.
56. Embrace self-responsibility.
55. Be completely honest.
54. First meet your own needs.
53. Notice the beauty around you.
52. Open your mind to change.
50. Set attainable goals.
49. Go at your own pace.
48. Honor your individuality.
47. Open yourself to umlimited possibilities.
46. See the humor in things.
45. Celebrate your imperfections.
44. Reward yourself.
43. Be flexible.
42. Be gentle with yourself.
41. Be open to being wrong.
40. Laugh for no reason.
39. Light candles.
38. Enjoy nature.
37. Get a message.
36. Congratulate yourself.
35. Know yourself.
34. Appreciate where you are today.
33. Give yourself space.
32. Breathe mindfully.
31. Communicate your emotions.
30. Learn to relax.
29. Meditate.
28. Say no more often.
27. Experience new things.
26. Take mini breaks throughout the day.
25. Create personal affirmation cards, use daily.
24. Hang out with positively happy people.
23. Schedule fun times for yourself.
22. Make your car a sanctuary.
21. Dress for success.
20. Be impecably groomed.
19. Balance your energy.
18. Recharge your batteries.
17. Refuse to argue.
16. Balance your diet.
15. Sleep sound.
14. Persevere.
13. Feel and express gratitude.
12. Give up self put-downs.
11. Develop your intuition.
10. Learn to hold your own hand.
9. Accept your physical appearance.
8. Keep your cool.
7. Vent in a positive way.
6. Speak kindly of yourself.
5. Be brave.
4. Learn to calm yourself.
3. Listen to music.
2. Make the most of every opportunity.
1. Start fresh each day.

Taken from Mind Body Connection

Secrets of our Belly Blast Challenge Winner

Follow Us

Cecilia was the final winner of our Belly Blast Challenge! For those of you that don't know, it's a 21 day meal plan that gets results! After her success, I asked her to share with us just how she did it and what her typical day looked like, and how she did it! Here are her secrets to success, and her before and after pictures from the 21 day plan!

Before I started with the Belly Blast, I set my goal. My goal was set to lose at least 15 pounds.  Since I set my goal, I know exactly what I was shooting for. For my initial 3 days detox, I only lost 6 pounds.  So after that I knew I would have to work harder to lose more.   I know it sounds crazy but I did keep track of my progress every day by weighing myself.  ( I would not recommend anyone to do that)

On my cheat days, I picked one thing that I liked the most to eat for lunch so I still had time to digest before going to bed. Since my favorite was sushi, I had sushi for my cheat days.  When I ate my cheat food, I ate fist size portion (I imagine my stomach is like the size of my fist.  I sure don't want to overstuff myself). If I had to eat after 6pm, I ate veggie only with no dip or dressing.
Since it didn't taste good, I usually ate a little and I would quit and go to sleep.  I drank a lot of decaf green tea to stop my cravings.  I brought my thermos with tea in it  everywhere so that I could take sips of it when I was hungry.

My extra workout was rope skipping. I got this Thrive by Dr Vonda Wright, MD jump rope from Dicks.  It is a jump rope without rope so I would not trip and slow down my workout. I liked to watch TV while I was skipping rope because I would forget how long I skipped rope for. I love rope skipping since it helps improving my core strength and heart rate.  I usually skip for 20 minutes to 30 minutes a day.

I think the top 3 things that I learned from this contest are  goals setting, meal planning and enjoying the process.  It is important to set your goal so that you can stay focus.   And more importantly, you have to think ahead and plan ahead of time of what you need to eat on the next day.   I made my food ahead of time so that I could bring it to work everyday.  I have saved so much money by not eating out, it is just amazing to see how much more food I can get and how much more money I can save by eating at home.  

I would highly challenge everyone to do this Belly Blast in the future because there is really nothing to lose except your weight. I am the kind of person who gets bored easily with the food that I eat.  So finding a new way to eat and exploring new food is a really fun thing for me to do.  It is definitely fun to eat healthy and feel healthy.  When you start losing weight, you will probably ask herself, "why didn't I start this belly blast earlier?"  Going on a diet doesn't mean that you have to give up  burger or french fries, it just means that you have to eat less of those greasy stuff.   As you know, you are what you eat!

I started training with Michelle at the Texas Fit Chicks Bootcamp at Legacy/Lebanon in Jun this year and I totally love her training style.  She does not act like a drill sergeant.  She let us go in our own pace.  She knows everyone has her limit so as long as we try our best, she will give us compliments and encouragement. She is always thinking and planning ahead of time.  One time she emailed us to remind us to bring our towels with us to the next bootcamp because the exercise that we were going to do might hurt our tail bones.  She also let us know the modifications for some exercises are so that we will not feel frustrated with stuff that we cannot do
. 
I love the Texas Fit chicks Bootcamp because I need direction when it comes down to working out.  I need feedback and I need to know what I am doing is benefiting to what part of my body. In addition to that, I also love to see familiar faces at the bootcamp.   I feel comfortable working out with a bunch of ladies who are just like me.  We are non judgemental and totally care free. Working out with the Fit chicks bootcamp is like my special break away from my busy work and family.  Our one hour of bootcamp passes by so quickly especially with Michelle and us joking around and chit chating.  I am now actually looking forward to working out since I love the fun atmosphere and the peaceful mornings!

Congrats to Cecilia! Here are her before and after pictures:

The 21 Day Belly Blast is a Fully digital product that contains printable grocery lists, exactly what to eat and at home workouts. While the 'contest' is over, anyone can start the belly blast at any time.You can purchase and download it HERE for just $29. We have a closed facebook group with tips and recipes from dozens of women that are taking and have taken the challenge ~ to make it easier and tastier! You can be added to the closed group after you've registred and recieved the Belly Blast plan!
Want more info on Texas Fit Chicks Bootcamp for Women? Visit our Website
Serving women in Mckinney, Allen, Plano, Prosper and Frisco Texas

The Truth About Weight Loss Supplements

The Truth about Weight Loss Supplements

Follow Us

If you have opened a magazine, turned on the radio, or glanced at the T.V. lately then you know there is an overabundance of weight loss supplements currently on the market. Some claim that you will lose 5 pounds in a week, others claim that you will lose 3 dress sizes in a month, and my personal favorite claims that you will lose 20 pounds in 10 days.

Do these pills really have the ability to “melt away pounds” or “burn fat in your sleep”? The correct answer is probably on the tip of your tongue… No! No matter how much we enjoy the fantasy of a magic pill turning us into a supermodel, deep down we know that this is simply not realistic.

$30 billion dollar industry thrives on our false hope of miraculous weight loss supplements itching to effortlessly turn us into svelte hard bodies. It is time that we came face to face with the real facts about weight loss as we cast off all misconceptions.

In reality, research shows that 95% of weight loss induced by supplements will be gained back in no less than 3 years.(usually much sooner!) The Food and Drug Administration has gone so far as to declare that a weight loss supplement with a proven record of long-term success DOESN’T EXSIST!

And to think that billions of dollars are spend on products that are PROVEN to not work!

How is this possible? You ask. Isn’t it against the law to make false claims about a pill?

This is where things get hairy…

These so-called weight loss supplements are acknowledged as ‘food’ by the FDA and are therefore not evaluated for their safety and effectiveness.
So you are telling me that weight loss supplements can make outrageous claims without backing them up? Yep. Sad, but true.

Here are the hard facts about magical weight loss pills:

• Most weight loss supplements contain appetite suppressants that have been known to cause reactions in some people that lead to strokes, heart attacks, panic attacks, and even death.
• Quite often the few pounds that you do end up losing with weight loss supplements are due to the diuretics that they contain. A diuretic is a substance that flushes water out of your body, providing a quick and temporary dip on the scale.
• Weight loss supplements are expensive! It may be easy to justify the cost to yourself when you believe that your hard earned money is being spent on sculpting your figure, but don’t be fooled! The useless pills cost the manufacturer only pennies to produce, while they charge you an arm and a leg.
• Next time you see a stunning before and after picture of the guy or gal that lost 200 pounds by taking a certain supplement, beware! There is a higher probability of you being struck by lightening tonight than that claim being true. Most spokespersons and testimonials for weight loss supplements are false, and are only there to entice an unsuspecting public.
• Weight loss supplement companies admit that their products will not work without the accompaniment of calorie restriction and an increase in physical activity.

Weight loss supplements that have been advertised as being safe may cause harmful health effects in some people, according to a recent study.
These products -- which are promoted as being ephedra-free and safe for dieters -- have been shown to cause increased heart rate among healthy people and harmful health effects in some people, report scientists who worked on the study.

The study by University of California San Francisco is the first to examine the effects of these re-formulated dietary supplements. Researchers examined the effects on blood pressure and heart rate of two dietary supplements containing bitter orange extract.

Bitter orange extract has commonly replaced ephedra in weight control products since ephedra was banned by the FDA in 2004 due to concerns about health risks and side effects.

The UCSF study involved 10 healthy adults given single doses of one of the two supplements or a placebo. The two supplements tested were Advantra Z and Xenadrine EFX. Single doses of both products increased heart rate by an average of 11 to 16 beats per minute over baseline, the scientists found. This would be the equivalent of an 18 percent increase if baseline rate is 80 beats per minute. In addition, Xenadrine EFX also significantly increased blood pressure by 7 to 12 percent. Xenadrine EFX appears to have similar acute cardiovascular stimulant actions as banned ephedra products, according to their report.

"These findings indicate that ephedra-free dietary supplements could have some of the same adverse health effects associated with previously available ephedra products, such as Metabolife 356 and Ripped Fuel," said Christine Haller, MD, UCSF assistant professor of medicine and lead author of the paper.

The predominant constituent of bitter orange is synephrine, which in pharmaceutical form is commonly used to treat low blood pressure and nasal congestion.

Advantra Z contains only bitter orange, while one dose of Xenadrine EFX contains several other ingredients, including caffeine equivalent to the amount in 3 cups of coffee, the researchers found.

The increased blood pressure from taking Xenadrine EFX is likely not due to caffeine alone, they concluded, but potentially related to the actions or interaction of other constituents in the multi-ingredient supplement.
The scientists call for longer term dosing studies and suggest doctors should caution patients about using ephedra-free weight-loss dietary supplements and should monitor blood pressure in those who choose to use the products.

In particular, people with health condition that could be worsened by the effects,such ashypertension, heart disease or other pre-existing conditions should avoid the supplements.

"Consumers should be aware that ephedra-free dietary supplements have not been extensively tested for safety and the health effects are not well known," Haller noted.
The research is published in the September issue of The American Journal of Medicine.

SO....What's the Answer??

The sure-fire, safe and effective way to achieve healthy weight loss is…to eat a balanced diet and to participate in regular exercise.

Exercise and good nutrition is the ONLY way to create weight loss that lasts, and works EVERY single time. So many Americans however, don't know what it takes to lose weight, and that's where our trainers come in. At Texas Fit Chicks Bootcamp, every one of our trainers are women, and ALL are experienced experts when it comes to weight loss. You can get back in those jeans that you've not worn in years ~ we have women experience that every day with us! Here are some of the testimonials that are from our clients that train with Texas Fit Chicks Bootcamp:
"I'm really proud of myself for completing a 5 week course!  Now I look forward to those 3 days a week.  I have been able to EASILY take some of the crappy food out of my diet that I used to consistently have -- no more fast food!  If it's offered, I can't even really eat it.  It's like bootcamp detoxed me from the inside out, and now if I eat poorly, I can FEEL it, and I know to not make that decision again. Thank you, Texas Fit Chicks, for getting me kick-started and on my way to a new me!" - KARA B (Allen, Texas Fit Chicks Bootcamp)

" I've enjoyed being able to just show up and someone else has already put together a fantastic workout.  No planning required!  It is a different workout every time and I'm always exhausted by the end of the hour.  Every time I show up I wonder, "what will we be doing today?".  Before I started with Texas Fit Chicks I had gotten out of the habit of working out.  If I did workout it was typically just cardio (no strength training)  The program has provided great cardio AND strength training workouts.  It has also provided much needed accountability.  After my first 5 weeks I had lost over 10" and almost 2% body fat.  You can't argue with results!  I would (and have) recommend it to my friends!" - JENNIFER W. (McKinney Texas Fit Chicks Bootcamp)

"I decided to try TexasFitChicks bootcamp when a friend posted on facebook that she needed a buddy to go with her. At first I could barely do 3 jumping jacks without stopping, but on bootcamp days I had so much more energy I knew it was helping me. The girls in the class were so much fun that I looked forward to seeing everyone even if I went home sore! I reminded myself that soreness = progress! I followed the Weight Watcher diet (with a weekend treat now and then) added some walking on my off days and continued to see the pounds come off. When I signed up for my second 5 weeks of bootcamp I realized that not only could I keep up with most of the exercises, I was challenging myself beyond what I thought I would ever be able to do. After my second 5 weeks of bootcamp, I'm down 20 pounds and 3 sizes in my clothes. I've never been an athletic person and at 51 yrs old I can safely say that I'm in the best shape I've been in my life! Last week one of my friends told me I was looking "buff". That might be the best compliment anyone has ever given me! " - CATE R. (Plano, Texas Fit Chicks Boot Camp)

Take charge of your health heading into 2012!! Join us and change  your life ~ 5 wks at a time. Sign up this month as a new client and receive a FREE Massage AND Facial from Essence of Eve Day Spa in McKinney, Texas! Offer ends 12/31/11

Click here to visit our website

Parts of article from a news release provided by The National Institutues of Health.

One Happy Chick in McKinney...

Follow Us

"I've been working out with LeighAnne in McKinney on M/W/F at 6:00 am for almost 8 weeks. I've enjoyed being able to just show up and someone else has already put together a fantastic workout.  No planning required!  It is a different workout every time and I'm always exhausted by the end of the hour.  Every time I show up I wonder, "what will we be doing today?".  Before I started with Texas Fit Chicks I had gotten out of the habit of working out.  If I did workout it was typically just cardio (no strength training)  The program has provided great cardio AND strength training workouts.  It has also provided much needed accountability.  After my first 5 weeks I had lost over 10" and almost 2% body fat.  You can't argue with results!  I would (and have) recommend it to my friends!"

Want to contact LeighAnne? TrainwithLeighAnne@gmail.com

Indoors for the winter! Visit our website for more info www.texasfitchicks.com/store
Free daily FIt Tips on our fan page! "Like" us on FB to get em! www.facebook.com/texasfitchicks

Celina Balloon Festival - Win Free Bootcamp with Texas Fit Chicks!

Follow Us

Texas FIt Chicks Will Be at this Event on Saturday, Nov. 5 ONLY!

The 6th Annual Celina Balloon Festival & Family Fun Day

Celina is just north of Prosper - straight up Preston Rd.

Rises Again for a Cooler Balloon Festival

Celina, TX-

- The 6th Annual Celina Balloon Festival and Family Fun Day, scheduled November

4th and 5th, 2011 at Old Celina Park in Celina, TX, promises to be a “cooler” balloon festival

embraced in November’s temperatures, fun-filled rides, attractions and colorful balloons. The

Festival will be an exciting time for sponsors, vendors and families throughout the DFW area.

The Balloon Festival is sponsored by Automation Integration and Texas Health Resources and

is produced by the Greater Celina Chamber of Commerce with special thanks to the City of

Celina.

The Festival provides an affordable family fun event with admission priced at only $5 per

person, children 5 and under free. Discounted multi-day tickets and family packages are

available online. Parking is $5/car ($8 both days). All carnival rides and games are from $1.00

to no more than $5 each.

The vibrant colorful balloons will take flight Friday afternoon and return for a brilliant glow Friday

evening. Be sure to arrive by 8am on Saturday morning to watch the balloons lift-off again for a

graceful flight over the region. Saturday evening will feature another magical glow and a

spectacular laser light show.

While the hot air balloons are in the skies there will be a variety of activities “on the ground” to

occupy the interests of visitors from all age groups.

•Up to 120 Arts, Crafts, Business and Food Vendors

•Carnival rides for kids (and fun-loving adults) including a 30’ Ferris wheel, big swing, giant

slide and merry-go-round.

•Giant (and not so giant for the little ones) inflatables offering bouncing good times

•Midway Games of Skill

•The original fun house featured in the movie “Grease”.

•Classic Car show produced by Memory Lane Car Shows and sponsored by Parts Plus

•Helicopter Rides

•Kite Demonstrations from Big Mikes Kites.

•14 Music Entertainers featuring local talent

•Youth performances from local dance, martial arts and choir groups

Texas Fit Chicks Boot Camp trainers will be doing a FREE workout on Stage 2 at noon! Bring your mat and see just what we do! All levels welcome - each exercise shown at beginner, intermediate and advanced fitness level. Texas Fit Chicks Boot Camp trainers from McKinney, Frisco and Prosper will be at our booth, and if you've been thinking of signing up ~ now's the time to do it! Very special gift for new clients that sign up that day. Current "Fit Chicks" can also register to win 2 free weeks! Our bootcamp has locations in Plano, Frisco, Prosper, Allen and McKInney Texas. You can get "Fit for Less" for just $10/class. Perfect to stay in shape and accountable to your trainer over the holidays!
Check out our website for before and afters www.texasfitchicks.com
If you'd like free trainer tips, recipes, and healthy info become a fan on our facebook page at www.facebook.com/texasfitchicks

Committed to your success!
Melody Chandler

Secrets of our FIt Chick Belly Blast Winner!

Follow Us

Our Texas Fit Chick Cecilia had amazing results with bootcamp and our Belly Blast Challenge! She had weight loss of 10.37% and experienced a total transformation! This is her before and after. So many of our Texas FIt Chicks took the challenge and got great results! Cecilia was gracious enough to send me her 'secrets' of success and exactly what she did to get these great results!

"Before I started with the Belly Blast, I set my goal. My goal was set to lose at least 15 pounds.  Since I set my goal, I know exactly what I was shooting for. For my initial 3 days detox, I only lost 6 pounds.  So after that I knew I would have to work harder to lose more.   I know it sounds crazy but I did keep track of my progress every day by weighing myself.  ( I would not recommend anyone to do that)

 On my cheat days, I picked one thing that I liked the most to eat for lunch so I still had time to digest before going to bed. Since my favorite was sushi, I had sushi for my cheat days.  When I ate my cheat food, I ate fist size portion (I imagine my stomach is like the size of my fist.  I sure don't want to overstuff myself). If I had to eat after 6pm, I ate veggies only withno dip or dressing.



Since it didn't taste good, I usually ate a little and I would quit and go to sleep.  I drank a lot of decaf green tea to stop my cravings.  I brought my thermos with tea in it  everywhere so that I could take sips of it when I was hungry.

My extra workout was rope skipping. I got this Thrive by Dr Vonda Wright, MD jump rope from Dicks.  It is a jump rope without rope so I would not trip and slow down my workout. I liked to watch TV while I was skipping rope because I would forget how long I skipped rope for. I love rope skipping since it helps improving my core strength and heart rate.  I usually skip for 20 minutes to 30 minutes a day.

I think the top 3 things that I learned from this contest are  goals setting, meal planning and enjoying the process.  It is important to set your goal so that you can stay focused.   And more importantly, you have to think ahead and plan ahead of time of what you need to eat on the next day.   I made my food ahead of time so that I could bring it to work everyday.  I have saved so much money by not eating out, it is just amazing to see how much more food I can get, and how much money I can save by eating at home.  

I would highly challenge everyone to do this Belly Blast in the future because there is really nothing to lose except your weight. I am the kind of person who gets bored easily with the food that I eat.  So finding a new way to eat and exploring new food is a really fun thing for me to do.  It is definitely fun to eat healthy and feel healthy.  When you start losing weight, you will probably ask herself, "why didn't I start this belly blast earlier?"  Going on a diet doesn't mean that you have to give up  burger or french fries, it just means that you have to eat less of those greasy stuff.   As you know, you are what you eat!

I started training with Michelle and Texas Fit Chicks Boot Camp in June this year and I totally love her training style.  She does not act like a drill sergeant.  She let us go in our own pace.  She knows everyone has her limit so as long as we try our best, she will give us compliments and encouragement. She is always thinking and planning ahead of time.  One time she emailed us to remind us to bring our towels with us to the next bootcamp because the exercise that we were going to do might hurt our tail bones.  She also let us know the modifications for some exercises are so that we will not feel frustrated with stuff that we cannot do

. 

I love the Texas Fit chicks Bootcamp because I need direction when it comes down to working out.  I need feedback and I need to know what I am doing is benefiting to what part of my body. In addition to that, I also love to see familiar faces at the bootcamp.   I feel comfortable working out with a bunch of ladies who are just like me.  We are non judgemental and totally care free. Working out with the Fit chicks bootcamp is like my special break away from my busy work and family.  Our one hour of bootcamp passes by so quickly especially with Michelle and us joking around and chit chating.  I am now actually looking forward to working out since I love the fun atmosphere and the peaceful mornings spent working out!"

Are you ready to lose weight and transform your body? Check out our Belly Blast and consider taking the challenge ~ it works!
Click here to purchase 21 Day Belly Blast

Next week is FRIEND week at Texas FIt Chicks Bootcamp!!

Follow Us

Fat Burning Foods our Texas Fit Chicks love.

Follow Us

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. Ready to commit to change your body but don't want to pay the price of a private personal trainer? Our Fitness bootcamp is the answer! All of our trainers are nationally certified, and specialize in training women for fat-loss. Every bootcamp workout is different, so your body won't ever plateau.

Check out our Texas Fit Chicks Bootcamp Facebook Page for Daily Free fitness tips from your trainer! Click here for our Facebook Page Be sure to "Like" our page, and be entered to win FREE bootcamp!!

Ready to sign up?? Visit our website, Texas Fit Chicks Bootcamp and get started this Monday!!