A Day in the life of our Ultimate FIT CHICK Challenge

We've heard your requests and are excited to share with you a sneak peek into a day of our new Ultimate FIT CHICK Challenge! This program is FULL of family friendly recipes and is very real and do-able for busy moms. Enjoy these recipes and if you want more information on the complete program and what it includes, there is a link below to help you find the website.

                                           Breakfast

                                Oatmeal & Banana Twist

2 tbsp. whole oats (soaked overnight)

2 tbsp. live yogurt

1 slightly under-ripe banana, chopped

5 walnuts, chopped

½ tsp. honey

Instructions: Simply combine all ingredients in a bowl or glass, mix together and serve!

                                                  Snack One:  2 Celery Stalks with 2T Almond Butter

                                                Lunch

                                  Shrimp & Avocado Salad

*Shrimp & Avocado Salad

1 avocado, stoned, peeled and halved

1 handful of shelled, cooked shrimp OR marinated tempeh/ mixed beans

2 tbsp. live yogurt

Juice of 1 lemon

1 handful of watercress

2 cooked beetroots, chopped

1 handful of cherry vine tomatoes

Instructions: Mix the lemon with the yogurt. Pile the shrimp on top of the avocado and serve with a salad of watercress, beetroots and tomatoes.

             Snack 2 Chopped Apple and Handful of Raw Nuts

                                        Dinner Choices

                                        Skinny Burger

*Skinny Burger (Serves 2)

5oz lean minced beef – preferably organic

12g chopped fresh cilantro

½ red onion

½ tsp. Dijon mustard

1 free range egg

½ tbsp. extra virgin olive oil

A little salt & freshly ground black pepper

To serve:

Sliced pickles

Avocado

Mozzarella cheese

Iceberg lettuce

Instructions: Preheat your grill. Mix all burger ingredients in a bowl and stir to combine, then once mixed create two equal sized patties. Grill the burgers for 15 min or until cooked through, flip them once. Top each patty with a slice of mozzarella toward the end of cooking and allow to melt.

Serve with slices of avocado and sliced pickles. Instead of a bun, sandwich the patties with large crisps leaves of iceberg lettuce.

  

                            Mushroom Mozzarella Burger

*Mushroom and Mozzarella Burger (serves 2)

2 large (pam-sized) flat mushrooms, with stalks removed

1 tbsp. extra virgin coconut oil

1 ball of mozzarella

To serve:

1 Large vine tomato, sliced

½ an avocado, sliced

¼ red onion, diced

Iceberg lettuce

Instructions: Pre-heat your oven to 350. Drizzle a foil covered baking tray with the coconut oil, and bake the mushrooms for 10 min. Slice the mozzarella, and place on the mushrooms to melt for 5 min or so. Once ready, top with slices of tomato, diced onion and avocado then sandwich in the crunchy iceberg leaves.

As part of our new program, you will also receive 15 personal-trainer created workouts that you can do anywhere with little to no equipment needed! Start your day off with that, or finish the day strong. We hope you will take the challenge with us and start 2014 with fitness momentum!!

Instant Access to the challenge HERE

This plan is filled with 30 days of recipes like these, printable grocery lists, trainer created at-home workouts and secrets to boosting metabolism naturally and making it WORK for you!

Find out more info on our website: www.ultimatefitchickchallenge.com or purchase your program for just $29. It's an INSTANT download and entire program will be emailed to you upon checkout! 

Make 2014 your BEST and start the year off with a plan....that will WORK!

- Melody Chandler
Texas Fit Chicks
CEO/Founder

www.ultimatefitchickchallenge.com

We Welcome NEW TFC Locations: Greenville & Sherman!

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Sherman Texas Fit Chicks

3304 Coit Road Plano, TX 75023

Camp Hours

Camp times are MTTH at 7:45pm

Greenville Morning Texas Fit Chicks

Dance Prodigy Studios
2824 Terrell Rd #306
Greenville Tx 75402

Camp Hours

Camp times are MTTH at 5am

What to Bring

Exercise mat

Dumbbells (5 – 8 lbs)

Stability Ball (on Fridays)

Water & Sweat Towel

 

I played sports, and ran growing up and never struggled with weight until I had my first child. After I had my daughter I gained 70 lbs, I felt and looked disgusting and knew I had to do something, I joined with Texas Fit Chicks in 2010 with Melody, at first it was a struggle, I wanted to see results right away, but I knew that wouldn't happen. I would stop going here and there, and then one day I finally said thats it I am sticking to this,so thats what I did and fell in love with the way I felt and looked. I quit with Texas Fit Chicks when Melody decided to pass her class off. I started to train on my own, and decided to become certified so I could help other woman achieve their healthy goal.

 

Alyssa Flowers

214.399.8139

Alyssa@texasfitchicks.com

Join Sherman TFC on

Join Greenville Morning TFC on

and check out Texas Fit Chicks on the web 

Welcome Plano Lone Star Texas Fit Chicks!

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 Plano Lone Star Texas Fit Chicks

3304 Coit Road Plano, TX 75023

Camp Hours

Camp times are MWF at 9:15am

What to Bring

Exercise mat

Dumbbells (5 – 8 lbs)

Stability Ball (on Fridays)

Water & Sweat Towel

 

Candace has been active all of her life!  As a  child she participated in sports, dance and cheerleading. (even college cheerleading at TCU in Fort Worth). She also taught a group exercise dance class for 2 years before joining the Texas Fit Chicks team. Now a busy mother of 6 year old triplets, Candace still remains active with exercise and mom duties in order to take care of her energetic children.  She has a passion for teaching since she is a former elementary school teacher and elementary school assistant principal.  Candace is a very high energy positive person who always has a smile on her face!  She loves to motivate and help others, and she especially enjoys making people happy and helping them achieve their goals.  

Candace Hickey

 

Candace@texasfitchicks.com

Join Plano Lone Star TFC on

and check out Texas Fit Chicks on the web

TFC This Beauty Is A Beast Phtoto Contest!

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We want to end the year in a fun way and encourage you to keep up
your holiday fitness goals! We want to see a side by side picture
(use your favorite mobile or online app to make the pic) of yourself as
“BEAUTY” and then working out in “BEAST” mode.
We’re giving away a $100 gift card to FitChickBling.com.
Winner announced by random pick on Jan, 1. Share for bonus entries!
If you are wearing a TFC shirt in your BEAST photo and you are chosen to win,
you will get an extra bonus gift in the mail from TFC! 

Black Friday Sale from Texas Fit Chicks

Black Friday sale from Texas Fit Chicks! Take 35% off your entire order! Add some sparkle to your workout. Visit www.texasfitchicks.com and enter promo code TurkeyDay. Quantities limited - sale ends at midnight Friday November 29

workout bling for chicks

One trick to keep weight OFF over the Holidays

With all the Holiday parties and changes to your routine, things can get a bit out of whack when it comes to your fitness plan. That's part of the reason that the average American gains between 5-7 lbs during this season. There are a few simple tricks that can help when it comes to not falling into the category of weight gain over the next month or two...

• Don't go to the party hungry. Most likely it won't be celery being served as hors d'oeuvres.
• Limit alcohol at the party. We all know that alcohol messes with your metabolism, but it can also lower your will power to not over-indulge in all the fattening treats (not to mention all the empty calories you will get!)
• Drink plenty of water. Should go without saying...but increase the amount of water you drink daily, and you won't feel as hungry
• Keep tabs on caloric totals in your mind. I am not suggesting journaling your food while you are on vacation (although not a bad idea...) - but try to practice "mindful eating" - don't just eat to be eating
• Only eat when you're hungry. What a concept! :)
• Know the calorie count of what you're about to eat, to decide if it's worth it. Sometimes it is worth it for that piece of pecan pie....but ignorance is NOT bliss when it comes to eating that way for a solid day or weekend! Decide what you want to indulge in, and make that one or 2 things - and not 8 or 9!! Skip the rolls if you plan to have a piece of pie, etc.
• Exercise. Your body will feel better and you can work off those extra calories
• Think about all the hard work you have done up to this point to get where you are. On average, an hour of boot camp burns around 400-500 calories for most women. That can be completely undone by some cheesecake or pecan pie. If you put it in that perspective it might make you think twice about going for a second round of dessert :)

I have been one of those people that gained the 7 lbs over Christmas, and it is so frustrating to see everything you've worked hard for be lost so quickly. Hopefully these tips will help you maintain control of your health and fitness over the next couple of mos!! It's much easier to stay on a roll than to get on a roll!

www.texasfitchicks.com

Over 100 class times across the state to help you Re-Shape YOUR future!
Training with experts for as little as $8.25/session with our COMMIT to be FIT plan

Texas Fit Chicks is fitness for women, created by women

Healthy Holiday Food Swaps

This time of year is filled with parties and holiday treats that can stop you from getting in to your skinny jeans!!! Don't undo all that hard work you've done in Boot Camp - and stay on top of your fitness. The average person gains 7 lbs over the holidays!! Don't be one of them :)

Registered Dietitian, Cynthia Sass recommends simple swaps for the season!

The Best vs. Worst Holiday Foods:

Naughty Appetizer:
5 Clubhouse crackers with 5 slices of sharp cheddar cheese = 600 calories
Nice Appetizer: 1 Cup of raw veggies with 1/4 cup of hummus = 125 calories
Why you should swap: Just 1 ounce of cheese packs over 25 percent of the maximum amount of saturated fat you should have per day. So avoid bingeing on the cheddar platter. In addition, 75 percent of Americans don't get the minimum recommended 3 cups of veggies per day. Try to sneak more vegetables in wherever you can!

Naughty Appetizer: 6 Pigs in a blanket appetizers = 564 calories
Nice Appetizer: 3 Ounces of cooked jumbo shrimp cocktail = 70 calories

Why you should swap: Just 6 pigs in a blanket pack as many calories as almost an entire pound of bacon. If you tend to get the holiday blues, stick with shrimp as an appetizer – they're a good source of omega-3 fatty acids, which studies link to a boost in mood and lower rates of depression.

Naughty Main Dish: 6 Ounces of dark meat turkey with skin = 464 calories
Nice Main Dish: 6 Ounces of white meat turkey breast without skin = 322 calories

Why you should swap: 3 Ounces of meat is the ideal portion, the size of a deck of cards in thickness and width. Going with white meat turkey without the skin saves 18 grams of fat.

Naughty Side Dish: 1/2 Cup of candied sweet potatoes = 279 calories
Nice Side Dish: 1/2 Cup of green bean casserole = 60 calories

you should swap: This swap saves 219 calories. You'd have to go for a 40 minute brisk walk after dinner to burn that number of calories.

Naughty Dessert: 1 Slice of pecan pie = 500 calories
Nice Dessert: 1 Slice of pumpkin pie = 260 calories

Why you should swap: Pumpkin is overflowing with beta-carotene, the plant form of vitamin A, which is a major anti-aging antioxidant that keeps your skin looking gorgeous and gives your immune system a major boost. As a side note, not eating the crust on any pie saves you 110 calories per slice, that’s 880 calories per pie.

- Cynthia Sass RD

Texas Fit chick Trainers would love to help you STAY healthy OR GET healthy over the holidays! With over 100 camp times available across the state, there's one to fit every schedule! www.texasfitchicks.com 

Keep your Holidays Healthy with Texas Fit Chicks

Keep your holiday healthy with these recipes!

Pumpkin Fluff:

Mix canned pumpkin with Zero fat Cool Whip and a large fat free vanilla instant pudding (adjust amounts to taste) Makes Pumpkin Fluff, low cal and yummy!

Crust-less Pumpkin Pie:

15 oz can pumpkin
¾ cup Splenda®
½ cup Egg Beaters®
1½ cup nonfat milk
½ tsp salt
1 tbsp flour
2 tsp pumpkin pie spice
Beat all ingredients together. Spray pie plate with cooking spray. Pour batter into pie plate and bake for 15 minutes at 400°. Reduce heat to 350° and bake for an additional 45 minutes or until knife inserted in center comes out clean.
Top with a dollop of fat-free whipped cream (not included in nutritional information).
Nutrition FactsServing Size: 1/4 of 9" pie Servings: 4 Squares: ■ Calories: 64 Total Fat: 0g Cholesterol: 2mg Sodium: 893mg Carbohydrates: 17g Fiber: 1g Sugars: 1g Protein: 4g
"Serving size: ONE QUARTER OF THE PIE! WHOO HOO! Go ahead ... have seconds!

Pumpkin Parfaits:

1 box fat-free, sugar-free vanilla pudding mix
1¾ cup nonfat milk
15 oz canned pumpkin
1 tsp pumpkin pie spice
½ cup Splenda®
2 cups fat-free whipped topping
Mix first five ingredients together in a bowl for two minutes. Hold a long tapered glass at a slight angle. Spoon ½ cup of pumpkin pudding mixture into the bottom. Top with with 1½ tbsp fat free whipped topping . Repeat layers. Chill until ready to serve. The hardest part of this recipe is not getting the pudding on the side of the glass. Spoon slowly and carefully.

Dirty Potatoes:
6 cups diced potatoes with skin
4 tbsp fat-free cream cheese
4 tbsp fat-free half & half
1 tbsp fat-free spray butter
2 tsp crushed garlic
2 tsp garlic salt

Wash potatoes and cut into large cubes, but don't peel. Place in a large pot, cover with water and boil until tender. Drain. Beat with an electric mixer on low, or mash remaining ingredients together.
Nutrition FactsServing Size: ½ Cup Servings: 12 Squares: ■ Calories: 71 Total Fat: 0g Cholesterol: 2mg Sodium: 69mg Carbohydrates: 14g Fiber: 2g Sugars: 1g Protein: 3g

No Guilt Gravy:

2 cans 98% fat-free cream of chicken soup
6 oz fat-free chicken broth
¼ tsp Gravy Master® seasoning
½ tsp garlic powder
1 tsp poultry seasoning
½ tsp pepper
¼ cup nonfat milk
1 tbsp cornstarch
In a medium saucepan, mix cream of chicken soup, chicken broth, Gravy Master®, garlic powder, poultry seasoning and pepper. Heat and simmer for 7 minutes. In a small bowl mix together nonfat milk and cornstarch. Bring gravy mixture to a boil and gradually stir in the milk mixture. Continue to cook, stirring constantly for 1 minute or until thickened. Be careful not to let the bottom scorch.

Nutrition FactsServing Size: 1/3 Cup Servings: 12 Squares: ■ Calories: 37 Total Fat: 1g Cholesterol: 4mg Sodium: 393mg Carbohydrates: 6g Fiber: 0g Sugars: 0g Protein: 1g

Happy Thanksgiving!!!

Wylie Texas Fit Chick Results

Congratulations to our FIT CHICK Tabi! Incredibly dedicated to her success and the hard work has paid off! Way to go!! 

"One year ago, I walked into what was then a dance studio behind the Wylie Post Office, with my 3 lb dumbbells, my old yoga mat (that I still use, because it's awesome), my Scooby-Doo washcloth, a bottle of water, and carrying my paperwork to get started with Texas Fit Chicks.

Sandy, my trainer, was just awesome from the get-go. Completely enthusiastic, with just a touch of sarcasm that appeals to the likes of me at 5:00 in the morning. She took my paperwork , and gave me a sheet to do my measurements when I got home, which I promptly forgot about, finally remembered to do it a week later, and have since lost it.

I set up at the back of the class, and proceeded to get my booty handed to me on a silver platter.

I did everything modified that first class. After the first week, I realized I could push myself to do more. Then more. Then more. Sandy was so wonderful, calling to check in with me, going over meal plan options, encouraging me every step of the way, until one day I realized something. I LIKE WORKING OUT.

I've never been an athletic person. I played one season of softball in 6th grade, and wasn't invited back due to excessive searching for four-leaf clovers in the outfield. As an adult, I tried doing the Couch 2 5K program, and got to the 2nd week and said, "NOPE." I assumed working out just wasn't for me. Boy, was I wrong!

One year later, I have lost almost 50 lbs (a little over halfway to my final goal), am healthier than I've ever been in my life, and I HAVE GUNS. Yes, I am proud of my lady-muscles! More incredibly to me, I'm now the person people go to when they don't know what things like "burpees" or "skull-crushers" are. I've actually been told that I'm an inspiration to people. ME!! The girl who has yet to find that dang four-leaf clover!!

Anyway, I can't say enough good things about Texas Fit Chicks. It has completely changed my life. If you've ever thought exercise just isn't for you, come to a class with me. Yes, it's hard. Yes, it's unreasonably early. Yes, it will push you to your limits. But most importantly, YES, IT IS WORTH IT.

To find out more about Wylie Texas Fit Chicks Click HERE

Texas Fit Chicks serves women in Dallas, Houston, College Station, San Antonio, Austin, Temple and San Angelo. Our womens only boot camp makes having a personal trainer guide you to your goals affordable and FUN! Schedule your free class by emailing Support@texasfitchicks.com with where you are located to find a camp near you.

New Camp: Plano Steinham Park Texas Fit Chicks!

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  Plano Steinham Park Texas Fit Chicks

4501 Quincy Ln 

Plano, TX 75024

Camp Hours

Free Preview week is Dec 2nd - 6th

Camp times are MWF at 8:15am

What to Bring

Exercise mat

Dumbbells (5 – 8 lbs)

Stability Ball (on Fridays)

Water & Sweat Towel

Your determination and positive attitude

 

“Be what you want to be, because you only have one life”. At 36 years old, my life has been a blessing with opportunities; personal trainer, corporate woman, military veteran, and most recently a breast cancer survivor. There is no obstacle that you can’t go around, over and through…I am here, every step of the way for you. It only takes one step to get started….

Monica K. Gupta

214.223.6382

Certified Personal Trainer

Boot Camp Instructor

Texas Fit Chicks Boot Camps

www.TexasFitChicks.com/monica
 

Monica@texasfitchicks.com

Join Plano Steinham Park TFC on

and check out Texas Fit Chicks on the web

Groupon!! Texas Fit Chicks Boot Camp

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Check out our latest Groupon deal:

$49 for a Four-Week Fitness Boot Camp and 30-Day Meal Plan at Texas Fit Chicks Boot Camp ($159 Value)

Available Locations: 

Texas Fit Chicks: Houston, Bryan, and College Station locations only

 Marissa - Cypress
MTTh 5am
12625 FM 1960 Rd.
Houston, TX 77065
marissa@texasfitchicks.com

Teresa - College Station
MWF 5am
1298 Arrington Rd.
College Station, TX 77845
teresa@texasfitchicks.com

Courtney - Bryan
TThF 5:45am
3333 University Dr. East
Bryan, TX 77802
courtney@texasfitchicks.com

Karen - Houston
MWF 5am
3838 Bluebonnet
Houston, TX 77025
karen@texasfitchicks.com

Tera - Tomball
MTTh 5am
12655 Northpointe Terrace Dr.
Tomball, TX 77377
tera@texasfitchicks.com

Melinda - Katy
MWF 5:15am or MWTh 7pm
23525 Westheimer Pkwy
Katy, TX 77494
melinda@texasfitchicks.com

Teresa - College Station
MTTh 6pm
1298 Arrington Rd.
College Station, TX 77845
teresa@texasfitchicks.com

Brittany - Spring
MWF 5:15am
5220 FM 2920 Rd.
Spring, TX 77388
brittany@texasfitchicks.com

Brittany - Spring
MWTh 7pm
20423 Kuykendahl Rd.
Spring, TX 77379
brittany@texasfitchicks.com

Sydney - Clear Lake
MTTh 5:30am
1800 E. Nasa Pkwy
Houston, TX 77058
sydney@texasfitchicks.com

Amanda's Angels Walk to Cure Lupus

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TFC and Amanda’s camp chicks have teamed up to honor and support her at the Dallas Walk with Us to Cure Lupus event this Saturday, Oct 5^th.  The team, Amanda’s Angels, are accepting any participants and/or sponsorships to help them raise awareness about Lupus. Please help TFC & Amanda’s Angels spread the word by reposting and/or sponsoring the team.  Every single $1 helps.  Read Amanda’s words below:

My Friends: I've been working HARD to prepare to participate in the 2013 Dallas Walk to Cure Lupus event on Oct 5th. Obviously, this is something very near and dear to my heart. Struggling and battling Lupus these last several years has been debilitating. There is little information regarding it and every day is a guessing game. Thankfully, I've found something with#TexasFitChicks that literally saved my life and helps my symptoms and keeps my flares infrequent- but what works for me doesn't work for everyone. So many others suffer extensively with no one to help them. SO many hide their illnesses from their friends/co-workers/loved ones for fear of being ridiculed. Trust me - I was there once.

I'm asking you, today, to help me make a change. An impact. A glimmer of hope in a community of Lupus Battlers who desperately need it. Please support my goal with this event by either joining forces with us to walk on our team - Amanda's Angels OR sponsor us with any donation. Every single $1 helps. At the very least - a repost and share would be most appreciated! The more we can get the word out, the more people we have a chance of helping and the more lives we can impact. We NEED research, we need answers, we need a cure. Together - we can make a difference.

http://walk.lupusresearch.org/site/TR/WalkwithUs/Walk2013?team_id=81520&pg=team&fr_id=3230

East Allen TFC New Camp Time!

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East Allen TFC Boot Camp Trainer:

Debbie McVittie

Debbie@texasfitchicks.com

Address

Celebration Park, 701 Angel Pkwy, Allen, TX 75002

You Will Need To Bring

Equipment: Dumbbells, Yoga mat, Stability ball, 20 ounces of water

New Camp Hours
MWF 6:00 AM

On Facebook!

JOIN US!!

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Free Saturday Boot Camps In October!

We've come together in support of breast cancer awareness month! Donations will be accepted and 100% will go to Susan G. Komen 3-Day. Please join us for FREE SATURDAY TEXAS FIT CHICKS BOOTCAMPS at the following locations:

Carrollton TFC
2515 E. Rosemeade Pky, Carrollton, Tx 75007 7:30a-8:30a 10/5 Wendy@texasfitchicks.com

College Station TFC
1298 Arrington Rd. College Station, TX 77845 7:30am 10/12 Teresa@texasfitchicks.com

Anna TFC
1325 W White St, Anna, TX 75409 7am 10/12 Trina@texasfitchicks.com

West Prosper TFC
1001 W Prosper Trail, Prosper, TX 75078 7:30:00 10/12 Katie@texasfitchicks.com

McKinney TFC
2101 Stonebridge, McKinney, TX 75070 7:00-8:00 10/12 LeighAnne@texasfitchicks.com

Bedford TFC
2204 Harwood, Bedford TX 76021 7 am 10/12  Jennifer@texasfitchicks.com

West Carrollton TFC
1210 E Hebron pkwy, Carrollton TX 75007 9:00a-10:00a 10/12/2013 nancy@texasfitchicks.com
Garland TFC
3330 SpringParkway, Garland 8am 10/19 Amanda@texasfitchicks.com

Keller TFC
Bear Creek Park, Bear Creek Pkwy, Keller, TX 7am 10/19 Vivian@texasfitchicks.com

Greenville TFC
808 Wright St., Greenville, TX 75401 7:30-8:30am 10/19 Sharon@texasfitchicks.com

Frisco Mateo Office Park TFC
8501 wade Blvd, Frisco, tx 75034 7am 10/19 Stephanie@texasfitchicks.com

Melissa TFC
2202 McKinney Street, Melissa TX 75454 8:30 am 10/19 Danni@texasfitchicks.com

Van Alstyne TFC
637 W Van Alstyne Parkway, Van Alstyne, TX 7am 10/26 Paula@texasfitchicks.com

McKinney TFC
7951 Collin McKinney Pkwy, McKinney, TX 75070 8am 10/26 Kit@texasfitchicks.com

Austin Balcones Park TFC
12017 Amherst dr, Austin 8:30:00 10/26 Melanieg@texasfitchicks.com

The Colony TFC
4700 Nash Dr The Colony, TX 75068 9am 10/26 Lindseys@texasfitchicks.com

Tomball TFC
12655 Northpointe terrace dr, Tomball TX 77377 9am 10/26 Tera@texasfitchicks.com

Cypress-Fairbanks TFC
8900 Rio Grande, Houston, Texas, 77064 (Bang Elementary) 7:30 am 10/26 Marissa@texasfitchicks.com

Bedford TFC
2204 Harwood, Bedford TX 76021 7 am 10/26 Jennifer@texasfitchicks.com

Bryan TFC
3333 University Dr. East Bryan, TX 77802 8:30a-9:30a 10/26/2013 Courtney@texasfitchicks.com

West Plano TFC
4708 W. Spring Creek Pkwy, Plano TX 75024 7:00a-8:00a 10/19 & 10/26 Monica@texasfitchicks.com

West Plano TFC
6225 Chapel Hill Blvd Plano, TX 75093 8-9 am 10/26/2013 Tosha@texasfitchicks.com

Spring TFC
20423 Kuykendahl Rd. Suite 100 Spring, TX 77379 8-9 am 10/26/2013 Brittany@texasfitchicks.com