Top 10 Tips to Make or break your Fitness Goals from Texas Fit Chicks trainer Aimee...

Top Ten Tips to Make it or Break your Fitness, from Texas Fit Chicks trainer Aimee...

I am excited to be able to share with you some of what I believe are basic, but fundamental tips to help you meet your weight loss or fitness goals.  These are minor tweaks to your lifestyle that could change your life forever.  

1. No Negative Talk!

This is one of my most important points, which is why I’ve made it first.  It is so cliché, but we really can do anything we set our mind to.  The word “can’t” is not allowed in my classes.  There may be “not yet”, but we can do anything we want; it’s just a matter of how bad we want it.  You have to believe that you can and that you will!  I am inspired on a daily basis by women that train with me that did not believe in themselves when they started.  Months later, not only do they whole-heartedly believe in themselves, but they also encourage others to do the same.  

2. Rest, Relax, and Recover!

If you want to lose weight, you must find the time to sleep.  When you do not get enough sleep or when you are stressed, your body increases hormones such as cortisol.  A heightened level of cortisol stands in the way of the body processing carbohydrates properly.  This leads to high blood sugar levels, which leads to high insulin levels, and insulin is what tells the body to store unused calories to fat!  Are you still with me?  

3. EAT!

Recently I had a client say, “Aimee, I don’t know what to do!  The scale isn’t moving and I’m eating hardly ANYTHING!”   I encouraged her to eat more of the right foods, and within the next month she dropped 8 pounds.  We have to eat or our metabolism will go dormant!  

Try to eat protein with every meal.  It will help preserve your muscle mass, encourage your metabolism to keep on cranking, and help you feel satisfied. Great sources of protein can be any lean meat, yogurt, cheese, nuts, or beans.  

4. Drink Water!

Drink water ALL.DAY.LONG!!  Sometimes we mistake thirst for hunger, so not only will water help your body cleanse itself, and keep you energized throughout your workouts, but it will help you eat less!  Win, Win!

5. Ditch Soda (even diet)!

This is just bad, bad, bad.  If you’re drinking regular soft drinks, know that the average drink has 10 teaspoons of sugar. YES!  10 TEASPOONS!  Do you know why it has 10 teaspoons?  To cover up the taste of phosphoric acid!  Phosphoric acid is commonly used for rust removal.  It does the same thing inside your body, causing tooth decay, osteoporosis, kidney disease, and kidney stones.  We do many things that contribute to our obesity epidemic in America, but if I had the ability to change one thing, it would be to eliminate soft drinks of any kind.  

6. Burn Calories Doing What You LOVE!

The term “working out” can seem overwhelming to some people.  “Going to the gym” can be intimidating.  Just get your body moving!  If it’s walking, house work, yard work, running or playing basketball with your kids, or even private time with your partner…it ALL burns calories and you will continue doing it if you love it!

7. Accountability Partner!

No matter what your goals are, share them with someone close to you.  If you need help with nutrition, tell them that you expect them to check in on you daily, or weekly to see how you’re doing.  If you need motivation going to the gym, ask a friend to go to classes with you or walk with you.  Set alarms on your phone to remind you to eat and drink water!  Whatever it takes, stop making excuses and make it happen!

8. Short Term Goals!

Don’t make your goals too big.  It doesn’t allow for as many victories in between, and those victories are what keep us going!  If your long-term goal is to lose 100 lbs., set small goals of 10 lbs. so you can celebrate each loss!  

9. Be Prepared!

Don’t let yourself get to the point where you will eat the first thing that you see!  We all know that feeling.  I can actually get to the point that I pass eating anything, and get to the “eating sounds painful” stage.  This is SO incredibly unhealthy.  Plan what you will eat for the day.  Always have raw almonds or a protein bar in your purse.  Something that will hold you over until you can find a healthy meal.  

10. Have FUN!

Life is too short to not enjoy every bit of it.  Do things that you love, surround yourself with people that uplift you and bring the best out of you, and have the time of your life!

“Imagine That Day”

Imagine that day when you can finally say, “I did it!”  When you can say, “I never gave up, I never quit!”  Imagine that day when you win that gold medal, or reach your goal weight.  Where these moments of pain can turn into memories for the goal that you wanted to achieve.  It might take a long time to reach that moment, but as soon as you get there you will thank yourself for the rest of your life!  


Thank you for letting me share with you and I wish you the very best in your journey!

~ Aimee ~

Frisco Texas Fit Chicks 5am/6am or 7pm

Texas Fit Chicks Boot Camp ~ helping women lose weight and get FIT...we serve women from Prosper, Frisco, Anna, Wylie, Plano, McKinney, Allen, Plano, University Park, Keller, The Colony, Richardson, College Station, Dallas, Houston, Spring Texas

62 Healthy Snacks of your Texas Fit Chick Trainers

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We've put together a list of favorite snacks from our Texas Fit Chick Trainers to share with you! December is a month full of treats and temptations....try to snack often on these healthy treats, to keep your willpower muscle strong! 

Our University Park trainer Anna resommends...

apple slices topped with all natural peanut butter

 cucumber slices with hummus

Sandy, our trainer in Wylie loves...

3 oz of lunch meat (rolled up) and an apple

 carrots/celery with roasted red pepper hummus

 pumpkin oatmeal bars (homemade)

post workout turtle bars (oat or coconut flour, quinoa, sesame seeds, chia seeds, almonds (any nut) & lentils w/honey)

 PB2 on brown rice crackers

 celery or fruit

Our Allen trainer Elizabeth:

  Celery with almond butter

 i also put 1lb of organic chicken tenders in my toaster oven to bake for about 10 minutes...then save them in the fridge and snack on those when hungry and serve to the kids as snacks or part of lunch

Here are the favorites from our Prosper trainer Shonnery...

Carrots and Hummus
String Cheese
3 egg whites & 1 whole egg w/Chipotle Laughing Cow wedge
Green Fuji Apple with PB2
Shakeology

Trina, our Anna trainer snacks on:

Tomato slices and a cup of low fat cottage cheese

Apple and a few almonds 

Apple and about a tablespoon of peanut or almond butter

Hard boiled egg and an apple

a fresh fruit mix of strawberries, blueberries and raspberries with either a cup of Greek yogurt or cottage cheese.

Shakeology

Plano trainer Danyelle loves

veggies & hummus 
Celery & fresh ground peanut or almond butter
Nuts

Frisco trainer Michelle:

Homemade hummus, blueberries & yogurt, peanut butter

Mesquite trainer Lindsey enjoys...

Greek yogurt and fresh pineapple
String cheese and almonds
Greek yogurt ranch with carrots
Diced avocado and tomatoes
Green smoothie
Apple with a little bit of peanut butter

Plano trainer, Titia

 One small gala apple with 1 teaspoon Justin's Maple Almond Butter

 I added a tsp of Justin’s Maple Almond Butter to my plain Greek yogurt with one drop of liquid Stevia...heaven!

The Colony trainer, Tabitha recommends...

Fage Greek yogurt sweetened with Stevia and berries.

Pita chips and/or veggies with hummus

Frisco trainer, Aimee loves

Apple and pb, Shakeology, raw almonds, hard boiled eggs  and grapefruit

Allen trainer Michelle enjoys

1/2 grapefruit 1/2 cup lf cottage cheese
1/2 chopped chicken Brest with 1 tsp pesto and 1/2 tomato
Spinach with 1/4 cup sliced apple sprinkle almonds olive oil lemon juice

McKinney trainer LeighAnnes' favorites are
12 - 15 almonds 
3 egg whites + one whole egg with tumeric and hot sauce
1 tbs almond butter on Ezekiel toast
Whey protein shake 
Plain Greek yogurt mixed with puréed fruit made at home

Shakeology

Braes Heights trainer, Karen enjoys

Fage non-fat greek yogurt with fresh berries, honey and ground flax seeds

College Station trainer Melody loves...

Shakeology

Quest Protein Bar

Almonds with string cheese

Apple

Greek Yogurt with frozen blueberries and stevia

Carrollton trainer Wendy likes:
apple slices or banana with 1-2 tsp of peanut or almond butter fresh salsa and 6 whole grain tortilla chips; 1/3 C greek yogurt with honey and banana slices; half a slice of whole grain toast with a teaspoon of Nutella

Keller trainer Vivian:

1 Tbsp of peanut butter with 15 baby carrots and a small box of raisins

Let us know if you find your favorite new snack here...or add your favorite healthy snack to the comment box below!

Texas Fit Chicks Boot Camp - helping women discover their inner FIT CHICK in a supportive and fun environment! Start your journey any Monday. Serving chicks from mcKinney, Dallas, Frisco, Plano, Allen, Prosper, Houston, Spring, College Station, Richardson, Anna, Wylie, Mesquite, Keller, The Colony and Carrollton Texas

Texas Fit Chicks Photo Contest - Reasons I'm getting FIT

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Pin or post a photo of you and the "Reason you're Getting FIT" and win $100 off boot camp with Texas Fit Chicks!

Here's How to Enter:
1) Follow Texas Fit Chicks on Pinterest
2) Upload a picture of you and why you're getting FIT - if you wear your TFC tank top in the picture and win, you get an additional prize!
3) Tag your picture with #texasfitchicks 
4) When you're done, comment on this pin with a link to your photo

Facebook Entries
Take photo as described above and post HERE to our facebook page

Contest starts 11/8/2012 and ends at 12am cst on Dec 6, 2012. No purchase necessary. Offer cannot be combined with any other offer/discount. You must be a member of Pinterest.com to enter, and you must be following Texas fit Chicks Pinterest pages, http://www.pinterest.com/texasfitchicks. If you do not have a Pinterest account, you can sign up for one here: http://pinterest.com/landing. Winner Selection: We aren't going to have you ask your friends to vote - all entries will be put into third party drawing service and one winner will be selected.  
Winner will receive $100 off their next boot camp with Texas Fit Chicks - no cash value, non-transferable. If winner is wearing a Texas Fit Chicks tank top in their entry, they will also win a Free Texas Fit Chicks hoodie (retail value 34.99).

Fitness Success with Texas Fit Chicks. Stephanie shares her experience...

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"Twenty-three months ago today I gave birth to twin boys…6lbs 2 oz and 5lbs 15 oz. My stomach was over 55 inches around and I weighed ap

proximately 190 pounds. I spent 14 weeks out of 36 weeks on complete restrictive bed rest. The twins completely separated my abdominal wall from my rib cage to my pelvic bone. I spent the next six months desperately going from surgeon to surgeon trying to find a “fix” for my body. In spring 2011, I began a Couch to 5K program, determined to lose some weight. By the time I ran the 5K I was suffering severe joint pain in my wrists, elbows, back, and ankles. I could hardly walk. Twelve months ago, after months of tests, I underwent an emergency hysterectomy. I had an internal infection which had spread to my joints causing permanent arthritic damage. I truly thought I would never be physically active again. I needed steroids daily to get out of bed, and regular prescription anti-inflammatory medications to get through the day. I lived that way, believing that, until the end of April 2012, when I decided to join Texas Fit Chicks boot camp with Aimee Storm.

By the time I started boot camp I had lost 33 pounds. I weighed 147 pounds and was a solid size 8/10. There was not one defined muscle in my body. After the first session I thought I would never make it. I didn’t throw up, but I went home and laid in bed for over an hour! Getting up was hard, and I was tired. I couldn’t complete a full set of anything. I was so impressed with all of the girls. No one was perfect, and everyone worked hard. I kept coming and I kept doing the work…after 5 weeks I lost FIVE inches and 3 pounds! It was unbelievable! After 10 weeks I lost 2 more pounds and several inches. I was stronger than I had ever been. I began to complete full sets at the “advanced” level, instead of struggling through the modified sets. I finally decided to try to alter my eating. I have followed a strict diet for the past 6 weeks…Today, after 16 weeks I have lost 13 pounds and 15 inches!!!! I am a size 4! I have repaired my body on my own. I no longer have to take steroids and daily anti- inflammatory medication to get out of bed or make it through the day. I have energy I haven’t had since my teens. I am happy and healthy, and still working hard everyday to reach my goals! I am not perfect, but I will keep striving to improve. ANYONE can do this. It will be hard work in the beginning but you have to do it for yourself!!! I could not have done it without Aimee supporting me and pushing me, and of course without all of my Texas Fit Chick Boot Camp ladies!!!" - Stephanie S.

Click HERE for more info on Texas Fit Chicks Boot Camp 

and training with Aimee in Frisco!

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Texas Fit Chicks Boot Camp Hoodie Sizes S,M,L,XL,2XL

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Texas Fit Chicks Boot Camp Hoodies sold out for December

If you want to put one on hold for our Jan inventory, email Melody@texasfitchicks.com

Sizes S,M,L,XL,2XL Pocket in the front. Order yours today for just $34.99 plus $8 s/h. Ships in 7-10 business days

Texas Fit Chicks Boot camp ~ Come train with the best in McKinney, Frisco, Mesquite, Keller, Colleyville, Prosper, Plano, Anna, Wylie, Richardson, Dallas, Fairview, The Colony, College Station, Spring and Houston Texas

7 Healthy and Easy Crock Pot Recipes

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I love when 5pm rolls around and dinner is almost done! I don't know about you, but the last thing I want to do late afternoon, is figure out what's for dinner, and be in the kitchen working. Crock pot recipes are fantastic but sometimes not on the healthy side. We found 7 great recipes we wanted to shaer with our Texas Fit Chicks to make dinner time easy breezy, and healthy! Hope you enjoy.

Slow Cooker Pot Roast

Ingredients:

2 lbs. beef chuck roast
2 carrots (peeled and chopped)
2 jalapeños (tops removed, chopped)
2 medium peppers (tops removed, chopped)

1 medium onion (diced)
4 medium radishes (tops removed, cut in half)
1-2 sweet potatoes (cut into chunks)
1 8-oz. can pineapple chunks
1 14.5-oz. can stewed tomatoes
2 cups frozen corn
1 14-oz. can coconut milk
1/4-cup canola oil
1-tablespoon garlic powder
1-tablespoon ground cumin
Salt and pepper to taste

Directions: Heat oil in frying pan over medium-high heat. Season roast with garlic, cumin, salt, and pepper; brown on both sides. Remove roast from pan; put in slow cooker with remaining ingredients. Cover and cook on low about 8 hours.

This recipe yields 8 servings

Chicken Cacciatore 

Ingredients

3 pounds chicken breasts, boneless, skinless
Kosher salt and pepper to taste
2 onions, chopped
1 pound fresh mushrooms, thickly sliced
2 cloves garlic, minced
1/4 cup flour
1 cup chicken broth
2 tablespoons tomato paste
1 14 1/2-ounce can diced tomatoes, drained
Fresh basil to garnish
Hot cooked linguini
Grated cheese, Pecorino Romano or Parmesan 

Directions

1. Add chicken to Crock-Pot slow cooker, and then top chicken with remaining ingredients. Cover and cook on Low 7 to 9 hours or on High 4 to 5 hours.
2. Garnish with fresh torn basil, and serve over linguini and pass the cheese.

Serves: 6-8

 

Savory Bean and Spinach Soup
Makes: 6 servings
Ingredients
3 14-ounce cans vegetable broth
1 15-ounce can tomato puree
1 15-ounce can small white beans or Great Northern beans, drained and rinsed
1/2 cup uncooked brown rice
1/2 cup finely chopped onion
1 teaspoon dried basil
1/4 teaspoon salt
1/4 teaspoon black pepper
2 garlic cloves, chopped
8 cups coarsely chopped fresh spinach or kale leaves
Finely shredded Parmesan cheese
Directions
1. In a 3-1/2- or 4-quart slow cooker, combine vegetable broth, tomato puree, beans, rice, onion, basil, salt, pepper, and garlic.
2. Cover; cook on low-heat setting 5 to 7 hours or on high-heat setting 2 1/2 to 3 1/2 hours.
3. Just before serving, stir in spinach or kale and sprinkle with Parmesan cheese.
Nutrition facts per serving: 150 calories, 9g protein, 31g carbohydrate, 3g fat (1g saturated), 8g fiber

Beef Vegetable Soup
Makes: 4 servings
Ingredients
1 pound boneless beef chuck roast, trimmed and cut into bite-size pieces
3 medium carrots, cut into 1/2-inch-thick slices
2 small potatoes, peeled and cut into 1/2-inch cubes
1 medium onion, chopped
1/2 teaspoon salt
1/2 teaspoon dried thyme
1 bay leaf
2 14-1/2-ounce cans diced tomatoes
1 cup water
1/2 cup loose-pack frozen peas
Fresh parsley sprigs (optional)
Directions
1. In a 3-1/2- or 4-quart slow cooker, combine beef chuck pieces, sliced carrots, cubed potatoes, and chopped onion. Sprinkle with salt and thyme. Add bay leaf, tomatoes with their juices, and water. Stir until all ingredients are combined.
2. Cover; cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours.
3. Remove and discard bay leaf. Stir in peas and garnish with parsley if desired.
Nutrition facts per serving: 269 calories, 28g protein, 29g carbohydrate, 4g fat (1g saturated), 4g fiber

Red Beans Over Spanish Rice
Makes: 6 to 8 servings
Ingredients
2 cups dry red beans or dry kidney beans
5 cups cold water
1 tablespoon vegetable oil
3/4 pound boneless pork shoulder, cut into 1-inch pieces
2 1/2 cups chopped onions
6 garlic cloves, chopped
1 tablespoon ground cumin
4 cups water
1 6-3/4-ounce package Spanish rice, cooked
Fresh jalapeno peppers, sliced
Directions
1. Rinse beans; drain. In a large saucepan, combine beans and the 5 cups water; bring to a boil. Reduce heat and simmer 10 minutes.
2. Remove from heat. Cover and let stand 1 hour. Rinse and drain beans.
3. Heat oil in a skillet over medium-high heat. Cook pork in two batches; drain fat.
4. Coat a 3-1/2- or 4-quart slow cooker with cooking spray. Add beans, pork, onions, garlic, and cumin. Pour in the 4 cups water; stir.
5. Cover; cook on low heat 10 to 11 hours.
6. Using a slotted spoon, remove beans and pork. Serve beans over rice, and spoon liquid over the top. Garnish with sliced jalapeno.
Nutrition facts per serving: 344 calories, 19g protein, 68g carbohydrate, 1g fat (0g saturated), 17g fiber

Cajun Shrimp and Rice
Makes: 6 servings
Ingredients
1 28-ounce can diced tomatoes
1 14-ounce can chicken broth
1 cup chopped onions
1 cup chopped green bell pepper
1 6- to 6-1/4-ounce package long-grain and wild-rice mix, such as Uncle Ben's
1/4 cup water
2 garlic cloves, chopped
1/2 teaspoon Cajun seasoning
1 pound cooked, shelled and deveined shrimp
Hot-pepper sauce (optional)
Directions
1. In a 3-1/2- or 4-quart slow cooker, combine tomatoes with their juices, chicken broth, onions, bell pepper, rice mix with seasoning packet, water, garlic, and Cajun seasoning.
2. Cover; cook on low-heat setting 5 to 6 hours or on high-heat setting 3 to 3 1/2 hours.
3. Stir shrimp into rice mixture. Cover; cook for 15 minutes longer at high-heat setting. Sprinkle with hot-pepper sauce if desired.
Nutrition facts per serving: 223 calories, 21g protein, 32g carbohydrate, 2g fat (0g saturated), 3g fiber

Gingered Beef and Vegetables
Makes: 6 servings
Ingredients
1 1/2 pounds boneless beef round steak, cut into 1-inch cubes
4 medium carrots, cut into 1/2-inch-thick slices
1/2 cup sliced scallions
2 garlic cloves, minced
1 1/2 cups water
2 tablespoons reduced-sodium soy sauce
2 teaspoons grated fresh ginger
1 1/2 teaspoons instant beef-bouillon granules
1/4 teaspoon crushed red pepper
3 tablespoons cornstarch
3 tablespoons cold water
1/2 cup chopped red bell pepper
2 cups loose-pack frozen sugar snap peas, thawed
Cooked rice
Directions
1. In a 3-1/2- or 4-quart slow cooker, combine beef, carrots, scallions, and garlic. In a medium bowl, combine the 1 1/2 cups water, soy sauce, ginger, bouillon, and crushed red pepper; pour over mixture in cooker.
2. Cover; cook on low-heat setting 9 to 10 hours or on high-heat setting 4 1/2 to 5 hours.
3. If using low-heat setting, turn to high-heat setting. In a small bowl, combine cornstarch and the 3 tablespoons cold water; stir into meat mixture along with bell pepper. Cover; cook 20 to 30 minutes more, or until thickened, stirring once. Stir in sugar snap peas. Serve with rice.
Nutrition facts per serving: 350 calories, 29g protein, 35g carbohydrate, 10g fat (4g saturated), 3g fiber
- Fitness 2009

Texas Fit Chicks Bootcamp is devoted to helping women in the N Dallas area reach their personal fitness goals. With TFC, you have access to your own personal trainer that is experienced in helping women lose weight. We provide nutritional accountability and a free meal plan with any purchase of bootcamp with us. Lose weight and become the next Texas Fit Chick with us!

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