Welcome new location - Northeast Austin TFC!

MWF 6:00-7:00 pm, 7:15-8:15 pm

The location of Northeast Austin Texas Fit Chicks will be Copperfield Elementary School in Northeast Austin - very close to Pflugerville. About 15 minutes south of Round Rock. It's convenient to I-35 and West Parmer Lane, but far enough away from busy roads that it's quite calm. We might just hear some kids playing in one of the yards across the street. Yesterday afternoon when I was there a family had rented a moon bounce for an active but not unruly birthday party.

The boot camp location affords us plenty of fresh air, a large expanse of grass, a screen of trees on one side, a running track, and, as a bonus, a swing set and some monkey bars and other similar playground equipment.  -- I realize Melody will never be calling for monkey bar relays as part of her workouts, but I may stick around after class to indulge my inner kid. :-) 

Northeast Austin Texas Fit Chicks address is 12135 Thompkins Dr. Austin, Texas 78753. 

Here's a link to it on google maps.

I was completing the final year of an Illustration degree at the University of Kansas when, frustrated by an extended fitness plateau but intimidated by the prospect of entering the free weight section of the university recreation center, I hired a personal trainer. 

My trainer listened to me, helped me assess where I was at, and guided me through my first dumbbell chest press and very shakey sets of bodyweight lunges. I still remember the night those lunges clicked - when, after practicing, I found my balance and began to build strength. I've since expanded my repertoire of exercises and will always pursue new fitness milestones, but mastering a bodyweight lunge is honestly one of the dearest memories of my entire life.

I fell in love with strength training quickly, and marveled to friends and family that there were people whose job it was to empower other people to improve their health and fitness. So after I graduated, I chose to get a personal training certification with the National Academy of Sports Medicine. I've been working as a personal trainer for almost three years now and am so grateful to have a job where I can help other people meet their goals and improve their lives.   

Now, I'm excited and honored to be joining the Texas Fit Chicks Team in Austin Texas. Everyone in the organization has a lot of heart, and I look forward to helping them make fitness fun and accessible for the women of Pfluggerville and North Austin. I love that the workouts are scale-able for an huge range of fitness levels. 

When I'm not assuring clients that yes, they can get one more rep, I enjoy lifting weights, learning Muay Thai, window shopping online for pretty dresses, and wandering around the green belt with my friends. 

I want every woman who is considering joining TFC but who is afraid --for any reason -- to know that absolutely, she can do it, and that we're going to have a blast."

Visit Northeast Austin's Facebook Page for up to date information! 

Trainer Jenna

 

Stuff to bring with you!

Healthy swaps for the foods you love

Food Swaps: It's A Lifestyle, Not A Diet

We women are always looking for a way to get rid of a few extra pounds. Unfortunately, many times we get trapped in the fad diet game and lose some weight, which we gain back very fast. Diets are problematic because they are hard to stick with in the long run. This means that sooner or later, once your diet is finished, you will start eating all the foods that you have been craving. And you never learn to eat in a better way.

The solution to this issue is not to change the way you eat for a few weeks, but to change your whole attitude towards food. By learning to make healthier food choices, those pounds will melt away without you even noticing. Let's have a look at some simple food swaps that you can start doing even today, in order to achieve a slim figure and a better health.

Nut milk instead of cow's milk

Be it almond, hazelnut or oat milk, those alternatives have much less calories than cow's milk and they are usually fortified with B12 vitamin and calcium. You can use them in any way you use regular milk: your cereal, hot chocolate, baking and cooking.

Stevia instead of sugar

Stevia is a plant-based sweetener that does not spike your blood sugar and prevents cravings. With regular sugar, you get a sugar rush and after a while you feel even more tired than before. Stevia is a great choice not only for losing weight, but for people with type two diabetes as well.

Brown rice instead of white rice

Brown rice, like all whole grain products, is rich in fiber. This means that it will improve your digestion, keeping you regular. It has also many more vitamins and minerals than white rice, which means that you get a lot more health benefits for less calories.

Turkey slices instead of deli meat

For the times that you crave a nice sandwich, go for turkey slices instead of deli meats. This way you will get much less calories, significantly less fat and sodium. Good for your figure, good for your heart and blood pressure as well!

Olive oil instead of butter

Olive oil is loaded with antioxidants and has a great taste. Butter has a great taste as well, but it is loaded in calories. Additionally, it is harder to digest than olive oil and does not protect your cardiovascular system the way olive oil does.

Yogurt instead of cooking cream

Yogurt has much less calories and fat than cooking cream and it gives a great slightly sour taste to pasta sauces and salad dressings. Add in a few chopped herbs and you will be amazed by its potential.

Kale chips instead of potato chips

Super easy, super healthy. Just put bite-sized kale pieces in the oven for 10', spray with olive oil, sprinkle with salt and you are done. Much less calories than potato chips and you will get tons of calcium and antioxidants as well.

Frozen bananas instead of ice cream

Ice cream is a hard one to substitute, but if you like bananas, just cut a couple of them in pieces, freeze overnight and blend. The most delicious, low calorie ice cream you have ever tasted! You can even add cocoa powder or peanut butter, for a twist.

Happy swapping, happy slimming!

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Texas Fit Chicks womens only fitness program guarantees results! Train with our Female Fitness experts in Dallas, Houston, Fort Worth, San Antonio, San Angelo, Waco, Temple, College Station

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This 1 thing could be stopping your fitness progress

What Happens When You Don’t Eat Enough

When people start dieting most people cut calories and increase their exercise, specifically cardio.  This tactic will temporarily work, but for long-term weight loss you have to fuel your body.  This large calorie deficit actually works against you!

Not eating enough calories causes many metabolic changes. The large calorie deficit may work for a few days or even weeks, but eventually your body will wake up and sound alarms that it needs to conserve energy.  Your body needs fat to survive and the large calorie deficit causes your body to think it is in starvation mode and it will save everything you give it.

Not eating enough calories can do the following:

• Slows down thyroid production

• Decreases muscle mass

• Lowers testosterone levels

• Decreases leptin levels

• Decreases energy levels

Your goal should be to eat as many clean calories as you can and still lose weight.  There is no perfect calorie number because each person’s metabolism is different.  Calorie calculators are a good place to start, but they don’t take into consideration any individual variables.  Most people want the weight gone yesterday and they will try any and everything to drop the weight quickly.  Weight loss is about consistency, commitment and patience.  

You have to remember that it didn’t get there over night and it won’t disappear overnight.  So if you have hit the infamous weight loss plateau or your weight loss has completely stalled, I challenge you to try and eat.  It’s amazing what your body will do for you when it is fueled properly!

Paula
Van Alstyne Texas Fit Chicks Trainer

Texas Fit Chicks is a women only fitness program serving women in Dallas, Houston, Austin, San Antonio, San Angelo, Temple, Waco, College Station, Katy, Spring, The Woodlands and Fort Worth
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Love the Journey...it's yours to LOVE!

We have all seen the fitspiration photos on facebook, instagram and 

pinterest. They can be motivating and inspirational! They may want 

to make you get up and work out, make a healthy meal or hug your 

kids more. I like them and I do post them on my FB wall. What I 

don’t like are the sayings that create negative feelings. The ones 

that are meant to empower you by pointing out negativity. The 

sayings that are supposed to make you rise to the occasion by 

making you feel that people don’t support you so you need to prove 

them wrong. 

These sayings bug me.... they don't focus on the 

positive. I don't ever use the word haters or focus on people 

disliking me. Really, it’s not about anyone else and how they feel 

about me. It’s not about what I couldn’t do in the eyes of others but 

instead it is what I can do for myself. I am always wanting to 

improve my own mind and body. To better myself. To be a better 

mom, wife, friend, daughter, sister, and trainer. So when you see 

these fitspiration pictures ignore them. To me they are more like a 

back handed compliment. 

These are inspirational to me! Pictures with healthy messages 

written to inspire and motivate you are worth sharing….

This is your journey and your self discovery. Along your journey you will discover that doing this (what ever your this is) becomes 

something bigger. You will discover a new you. You will see 

someone more confident, stronger and bolder staring back at you 

in the mirror. You will inspire friends, family members and perfect 

strangers along the way. For me, I have learned that I am also 

teaching my young daughters to appreciate living a healthy and fit 

lifestyle. They love saying they worked out like mommy (after riding 

bikes or chasing our dogs or going to gymnastics). They get excited 

when they can do pushups or hold a handstand (I can’t even do a 

handstand). They take pride in saying they ate a healthy lunch. So 

not only am I doing this for me, but I have my little girls who look 

up to me watching my every move when I didn't even notice they 

were watching! So, as I said earlier, At the end of the day, during 

your journey, you may learn that you motivate and inspire those 

who love you and that is a huge bonus!

Confidence is contagious...Look in the mirror and love yourself...live 

your life the best you can because you WANT to not because you 

need to prove anything to anyone. The people who truly care and 

love you will be your biggest supporters. All these girls who talk 

about Haters and jealous people in their lives have their focus in the 

wrong place. No one needs that kind of negativity, it doesn’t push 

us to be our best. It's not about proving anyone wrong, it's about 

proving to yourself that YOU CAN DO THIS! 

Just my 2 cents (well, maybe more than 2 cents)

~LeighAnne Maloy

Texas Fit Chicks Trainer

Mckinney 5 am, 6 am and 9:30 am MWF

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Austin Texas Fit Chicks Boot Camp FREE PREVIEW week!

*NEW* Austin Texas Fit Chicks !

3 Camps to choose from!

MWF 9-10am

OR

M,Tu,Th 6:30-7:30 or 7:30-8:30

FREE PREVIEW WEEK August 12-16!

Get ready to be in the best shape of your life. Our program guarantees results, and has helped over 2,000 women in Dallas, Houston, Temple, Waco, College Station and soon to be near you! We are so excited to be expanding to the Austin area! Texas Fit Chicks is a womens' only boot camp that meets 3 days a week for 4 week sessions. You can start any Monday, so no need to wait for a new camp to begin! Our program is non-military with trainers that will inspire and motivate you. We don't see the need to yell or scream at our clients. Each workout is innovative, FUN and guaranteed to get results.

 All exercises are shown at 2-3 levels, so no matter how fit (or sedentary) you are, everyone will get a great workout and results!

Here's the scoop:

MWF 9-10 am located at Mary Moore Park 907 Slaughter Ln.

 Trainer is Kaci@texasfitchicks.com

M,Tu,Th 6:30-7:30pm or 7:30-8:30pm 4103 W Slaughter Ln

Heather@texasfitchicks.com

JOIN OUR FREE PREVIEW WEEK AT ANY OF THOSE LOCATIONS! 

Email the trainer for the class you prefer to schedule!

Check out these chicks that have had results with TFC and our comprehensive FITNESS Program for women only:

Get FIT in just 4 minutes? Why this works!

Tabata seems to be one of the new fitness buzzwords, but in fact, it’s a concept that’s been around for over 10 years.  In 1996, Dr. Izumi Tabata used a specific method of interval training for his study published in the journal Medicine & Science in Sports & Exercise. In the study, he had cyclists perform 20 seconds of all-out effort followed by 10 seconds of rest.  The participants repeated seven to eight sets of the exertion-rest intervals, equaling just about 4 minutes of actual workout time.  The results were so amazing that this type of training was named after the creator, Dr. Izumi Tabata.

Tabata training can deliver big results in little time, but TRUE tabata training requires you to push yourself to the absolute max.  Tabata training requires you to push your body to the extreme. It is important that you know the proper form for the exercises that you plan to use this training principle with. Tabata training is perfect for lots of exercises, some of my favorites are: burpees, squat jumps, pushups, planks, jack knifes, sprints and so many more.

Tabata is a good form of training that you can add to your current workout schedule to help boost your metabolism and burn fat.  Tabata training is also good for those days that you are pressed for time and still need to get in a workout.   Remember that true weight loss comes from making lifestyle changes and there are no miracle exercises, diets or tricks that will give you the permanent changes you are looking for.

- Paula Bennett
Van Alstyne Texas Fit Chicks
Learn More about TFC here

Check out these Shrinking Texas Fit Chicks!

We love watching our chicks Shrink!! Check out these amazing Before and After pictures of our Texas Fit Chicks!!

Start any Monday with Texas Fit Chicks - Over 60 camp times to choose from in Dallas, Houston, Waco, Temple, College Station and coming soon to San Angelo, Corpus and San Antonio! Click HERE to find a camp near you

Re-Shape your FUTURE with TFC!

ALLEN Texas Fit Chicks Evening Camp - FREE Preview Week!

Come check out our newest ALLEN Texas Fit Chicks! NEW Location United Methodist 
1517 W McDermott
M,Tu,Th 7-8pm

Be sure to RSVP to this event to save your spot - feel free to invite your friends! 

Here is the link to RSVP 

Please email Melissa@texasfitchicks.com to get the forms you will need to participate. 

Hope you can make it!