RECIPES!!! Trainer Favorites!

Here's the list of our trainers' favorite recipes

We hope you enjoy!! 

Remember - you can't out-train a bad diet :)

Not so Fried Chicken - Not so Fried French Fries and Steamed Broccoli 

4 oz of Organic Chicken per person in your household
Box of Panko Bread Crumbs
1 pint of LowFat Buttermilk
Red Pepper flakes 

1.  Cut Chicken in strips
2.  Let marinate in buttermilk for 30 minutes
3.  Coat with Panko and Red Pepper Flakes
4.  Place on a greased baking sheet

** Bake for 15 minutes at 450 then flip and bake for 15 more minutes.

NSF French Fries
½ sweet potato per person in your household
Texas Seasoning with Jalepeno  (http://www.larrysmeat.com/product.php?productid=16187&cat=249&page=1)

1.  Cut potato into strips 
2.  Sprinkle with Texas Seasoning
3.  Place on Greased Baking Sheet

** Bake for 15 minutes at 450 then flip and bake for 15 more minutes.

Cold Sesame Noodle Salad

4 portions

Highlights: 13 grams protein, vegan friendly and gluten free, good for carbo-loading!

greatly adapted from http://www.foodnetwork.com/recipes/guy-fieri/dang-cold-asian-noodle-salad-recipe/index.html

1 package soba noodles* (you can sub in your favorite whole grain noodles too)

1 teaspoon sesame oil

2 tablespoons rice wine vinegar or white vinegar

1 tablespoon low-sodium soy sauce/gluten free soy sauce**

1 teaspoon hot chili oil (optional)

2 tablespoons hoisin sauce***

5 tablespoons extra-virgin olive oil or peanut oil (this oil is optional, really!)

1-2 carrots, very thinly julienned

5 green onions, bottom 4 inches, thinly sliced

1 thinly sliced large cucumber or 1 Cup thinly sliced napa cabbage or bok choy

Bunch of minced fresh cilantro leaves, however much you like

Toasted sesame seeds and/unsalted peanuts, for garnish

Optional: 1 thinly cooked shredded chicken breast 

Directions

1.  Boil noodles according to directions. When finished, place noodles in an ice water bath to cool.  Drain and set aside. Sometimes I just make this, rinse and drain, and let it sit out until room temp while I prep the rest.

2.  In a medium bowl mix sesame oil, vinegar, soy sauce, hot chili oil, hoisin and extra-virgin olive oil or peanut oil. (You can actually leave out all but the sesame oil and thin out the sauce with vinegar or sherry)

3.  Combine prepared vegetables and noodles and sauce (start off with half the sauce and add to taste). Add chicken if you want (I find that the chicken really doesn’t add anything to the dish, but certainly adds protein.) Mix thoroughly and chill.

4.  Garnish with sesame seeds or peanuts. Serve cold or room temp.

*Read labels to ensure buckwheat soba noodles are gluten-free. Eden foods has a variety

**Soy sauce contains a fair amount of sodium, even lower-sodium varieties. To reduce further, eliminate soy sauce and add another 1-2 tsp of Hoisin Sauce + tsp of vinegar to thin it out.

***Store bought hoisin or use this homemade recipe: http://www.grouprecipes.com/47010/homemade-hoisin-sauce.html

485 Calories, 19.6g total fat (13.2 monounsaturated, 2.8 sat. fat, 3.4 polyunsat. if all of the oil is used), 71 grams total carbohydrate, 13 grams protein, 1.5 g fiber

Turkey Stuffed Peppers

Ingredients: 

1 lb lean chopped turkey meat

1 garlic, minced

1/4 onion, minced

1 tbsp chopped fresh cilantro or parsley

1 tsp garlic powder

1 tsp cumin powder

salt to taste

3 large sweet red bell peppers, washed

1 cup fat free chicken broth

1/4 cup tomato sauce

1 1/2 cups cooked rice

Olive oil spray

1/4 cup reduced fat shredded cheese

Directions: 

Heat oven to 400°. Spray a little olive oil spray in a medium size saute pan and heat on a medium flame. Add onion, garlic and cilantro to the pan. Saute about 2 minutes and add ground turkey. Season with salt and garlic powder, and cumin and brown meat for several minutes until meat is completely cooked through. Add 1/4 cup of tomato sauce and 1/2 cup of chicken broth, mix well and simmer on low for about 5 minutes. Combine cooked rice and meat together.

Cut the bell peppers in half lengthwise, and remove all seeds. Place in a baking dish.Spoon the meat mixture into each pepper half and fill it with as much as you can.Place all stuffed pepper halves on the baking dish and pour the remainder of the chicken broth on the bottom of the pan. Cover tight with aluminum foil and bake for about 35 minutes. Top with shredded cheddar cheese and enjoy.

Servings: 6 servings (1/2 pepper) • Time: 55 minutes • Old Points: 4 • Points+: 5

Calories: 184.7 • Fat: 2.3 g • Protein: 20.8 g • Carb: 20.2 g • Fiber: 1.6 g  

Healthy Crock Pot Chicken Tortilla Soup

Ingredients:

4 uncooked boneless, skinless chicken breasts

1 (15 oz) can crushed tomatoes, undrained

1 (10 oz) can red enchilada sauce

1 (15 oz) can black beans, drained & rinsed

1 medium onion, chopped

1 (4 oz) can chopped green chile peppers

2 cloves garlic, minced

1 package frozen corn (about 14 oz)

2 (14.5 ounce) cans chicken broth

1 tsp cumin

1 tsp chili powder

1 tsp salt

1/4 tsp pepper

1 bay leaf

corn tortillas

cooking spray

Directions:

Place chicken, tomatoes, enchilada sauce, black beans, onion, green chiles, corn and garlic into your crock pot. Pour in chicken broth, and season with cumin, chili powder, salt, pepper, and bay leaf. Cover, and cook on Low setting for 6 to 8 hours or on High setting for 3 to 4 hours.

When fully cooked, pull chicken out and shred. Place back inside crock pot. 

Preheat oven to 400 degrees. Lightly spray both sides of tortillas with cooking spray. Cut tortillas into strips using a pizza cutter, then spread on a baking sheet. Sprinkle some Lawry's seasoning salt or just plain salt and pepper if desired.

Bake in preheated oven until crisp, about 10 to 15 minutes. To serve soup, top with cheese, avocado, green onions or any other add-in you like and then sprinkle tortilla strips on top. ENJOY!!

Shared by TFC Personal Trainer, Tabitha Harper ~ Texas Fit Chicks The Colony

Spicy Turkey Chili

1 ½ lbs Lean Ground Turkey

1 medium onion, diced

1 medium bell pepper, diced

2-3 garlic cloves, minced

2 tbsp chili powder

1 tbsp cumin

1 tsp oregano

1 tbsp red pepper flakes (adjust to taste)

1 can diced tomatoes with juice, no salt added variety

1 small can tomato sauce, no salt added variety

1 can yellow corn, no salt added variety

1 can black beans, low sodium variety

1 can kidney beans, low sodium variety

1. Brown turkey in a large pot. After 1 minute, add onion, bell pepper, garlic, and seasonings.

2. Cook until turkey is no longer pink.

3. Add canned ingredients and bring to a boil.

4. Reduce heat, cover and simmer for 30-45 minutes.

Can be garnished with light shredded cheese, light sour cream, crushed tortillas strips, or your topping of choice.

Enjoy!!

Easy Turkey Tacos

1 lb ground turkey

1 can Rotel 

Fresh Avocado

Spinach

Whole Wheat Tortillas

Salsa

Brown ground turkey and add Rotel.  Simmer for just a few minutes and then make tacos with your choice of toppings.  I usually don’t use cheese and I sometimes just make a salad out of it with the spinach and don’t even use the tortillas.  Top with with salsa and fresh avocado for sure!

You can serve with whole grain tortilla chips if your guests insist!

Dark Chocolate Almond Clusters

I cup plus 3 tablespoons dark chocolate chips

Dried cherries (optional)

1 ½ cup whole raw almonds

Handful coconut shavings 

1. Line a baking sheet with parchment paper.  Start melting dark chocolate in a pan on low heat.  If you want the sweet cherry taste add the cherries to the chocolate now.

2. Place a teaspoon of melted chocolate on parchment paper; top with a small handful of almonds. Drizzle almonds with one tablespoon melted chocolate. Repeat process with remaining almonds and chocolate until your pan is full.

3. Sprinkle with coconut if you wish and refrigerate for 10 minutes.

Makes 32 pieces 

Sweet Potato Fries

1 Sweet Potato

1t olive oil

1t brown sugar

1. Pre-heat oven to 425

2. Slice potato into fries, leaving skin on

3. Toss potato with brown sugar and olive oil

4. Lightly spray pan - place on cookie sheet in oven

Bake at 425 for 13 minutes. Flip fries on sheet, placing them back in oven for another 14 minutes, toss and let cook for an additional 5 mins.  Serves 1 ~ enjoy!

Quinoa + Spinach Salad Recipe 

with Grape Tomatoes, Feta

This naturally gluten-free salad is dairy-free vegan. If you eat dairy food, a crumble of goat cheese or feta would be fabulous and you can be creative and additional vegetables. Recipe by: http://glutenfreegoddess.blogspot.com/

Ingredients:

Extra virgin olive oil

1 clove garlic, minced

About 1/2 to 2/3 cup cooked quinoa per person

1 generous cup washed organic baby spinach leaves per person

A handful of organic grape tomatoes per person, halved

1 scallion per person, washed, sliced

Sea salt and fresh ground pepper, to taste

Sprinkle of fresh or dried herbs- parsley, thyme, basil, or mint

Tiny sprinkle of nutmeg

Squeeze of fresh lemon juice or rice vinegar

Instructions:

Gently heat a large pan (I used a wok). Pour in some extra virgin olive oil. Add the garlic; stir and warm the oil for a minute. Add the cooked quinoa and heat through. Add the baby spinach leaves, tomatoes and scallions. Season with sea salt and fresh ground pepper. Sprinkle with nutmeg and herbs. Stir to mix. Sprinkle with lemon juice and stir. When the spinach begins to wilt remove from heat (I don't like soggy spinach so I cook this very quickly).

*You can also make this a cold salad as well. Cook quinoa add chopped spinach and vegetables then chill in the refrigerator

THREE CHILE-DUSTED-SHRIMP W/ QUICK CORN RELISH

3 1/2 teaspoons sugar, divided 

2 teaspoons chili powder

1 teaspoon ancho chile powder

1/4 teaspoon chipotle chile powder

1/2 teaspoon salt, divided

1 1/2 pounds peeled and deveined large shrimp 

5 teaspoons olive oil, divided

1/2 cup chopped onion 

1/2 cup chopped red bell pepper 

2 teaspoons bottled minced garlic

2 teaspoons bottled minced ginger

1 (10-ounce) package frozen whole-kernel corn

1 1/2 tablespoons cider vinegar

1/2 cup chopped green onions 

Preparation

Combine 2 teaspoons sugar, chili powder, chile powders, and 1/4 teaspoon salt in a shallow dish. Add shrimp to spice mixture; toss well to coat.

Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add 1/2 cup onion, bell pepper, garlic, and ginger to pan; sauté 3 minutes. Add remaining 1 1/2 teaspoons sugar and corn to pan; cook 3 minutes, stirring occasionally. Stir in vinegar; cook 30 seconds. Transfer corn mixture to a bowl; stir in remaining 1/4 teaspoon salt and 1/2 cup green onions.

Wipe pan with a paper towel. Heat remaining 2 teaspoons oil in pan over medium-high heat. Add shrimp to pan; sauté 3 minutes or until done, turning once. Serve with corn mixture.

We hope you enjoy these recipes from the training team at Texas Fit Chicks Boot Camp!
To learn more about our program, feel free to visit us on the web: www.texasfitchicks.com

Protein Pancakes

Ingredients (Serves 1)
1/4 cup oats {regular or quick}
1 egg or 1/4 cup egg substitute
1/4 cup low-fat cottage cheese
1/8 tsp baking powder
1 tsp honey, optional

For extra protein LeighAnne and Meridith add 1/2 scoop vanilla whey protein and 1/4 cup vanilla unsweetened almond milk (if mixture is too thick after whey is added)
Instructions
Add all of the ingredients to a food processor or blender. Blend until completely combined and smooth. Let sit for at least 5 minutes.
Heat a large non-stick skillet or griddle over medium heat.
Add pancake batter to pan {it makes about two regular sized pancakes}. Cook for about 3-4 minutes or until tiny bubbles form on the top of the pancake.
Flip and cook another 2-4 minutes until done.
Serve with a little real maple syrup and/or a small pat of butter.
Enjoy

BBQ Pulled Pork Sandwich using Chicken Breast

Chicken
1 pound of boneless, skinless chicken breast tenders
Spice Rub
1.5 tablespoons paprika
1/8 teaspoon smoked paprika
1/2 tablespoon garlic powder
1/2 tablespoon dark brown sugar
1/2 tablespoon dry mustard
1 1/2 teaspoons salt

• Mix all of the spices together in a small bowl & reserve in a spice shaker

BBQ Sauce (adapted from foodnetwork.com)
1 cup ketchup
1/2 cup water
1/4 cup apple cider vinegar
2 1/2 tablespoons light brown sugar
2 1/2 tablespoons sugar
1/4 tablespoon fresh ground black pepper
1/4 tablespoon onion powder
1/4 tablespoon ground mustard
1/2 tablespoon fresh lemon juice
1/2 tablespoon Worcestershire sauce
• In a small saucepan, combine all ingredients.
• Bring mixture to a boil, reduce heat to simmer.
• Cook uncovered, stirring frequently, for 1 hour 15 minutes.

Directions
• Using 1 tablespoon of the spice mixture, rub onto the chicken breast, coating each piece evenly. Then place in a ziplock bag & refrigerate for about 30 minutes to an hour
• Preheat oven to 350 degrees
• Lay chicken onto a large, baking sheet lined with parchment paper
• Season with an additional tablespoon of the spice rub mixture
• Bake for 20-30 minutes (Oven times vary, and chicken breast is notorious for having the potential to be kind of dry, so you don’t want to overcook it. After 20 mins., keep an eye out. Mine was fully cooked & juicy after 24 minutes.)
• Remove chicken from oven.
• When cool enough to handle, chop coarsely to your liking. I pulsed the chicken in the food processor for a better “pulled” consistency.
• Add the chicken to a bowl, (season with additional salt & pepper to taste, if necessary)
• Fold in a bit of the BBQ sauce to your liking
• Spoon pulled BBQ chicken onto a soft, toasted bun

Maple-Mustard Glazed Chicken

Ingredients

2 teaspoons olive oil
4 (6-ounce) skinless, boneless chicken breast  halves
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
1/4 cup fat-free, lower-sodium chicken broth
1/4 cup maple syrup 2 teaspoons chopped fresh thyme
2 medium garlic cloves, thinly sliced
1 tablespoon cider vinegar
1 tablespoon stone-ground mustard

Preparation

1.  Preheat oven to 400°.
2.  Heat a large ovenproof skillet over medium-high heat. Add oil; swirl to coat. Sprinkle chicken with pepper and salt. Add chicken to pan; sauté 2 minutes on each side or until browned. Remove chicken from pan. Add broth, syrup, thyme, and garlic to pan; bring to a boil, scraping pan to loosen browned bits. Cook 2 minutes, stirring frequently. Add vinegar and mustard; cook for 1 minute, stirring constantly. Return chicken to pan, and spoon mustard mixture over chicken. Bake at 400° for 10 minutes or until the chicken is done. Remove chicken from pan; let stand 5 minutes. Place pan over medium heat; cook mustard mixture 2 minutes or until liquid is syrupy, stirring frequently. Serve with chicken.

Garlic Shrimp with White Beans and Tomatoes

1 pound medium peeled and deveined shrimp
4 tablespoons olive oil, divided
1 teaspoon pimenton (smoked paprika)
3 garlic cloves, minced and divided
1/2 teaspoon hot red pepper flakes
1 bay leaf, broken into pieces
1 14.5-ounce can petite-diced tomatoes, drained
1 tablespoon tomato paste
2 15-ounce cans white beans, drained
1 cup chicken broth
2 tablespoons chopped fresh parsley

Heat a large skillet over medium-high. Toss shrimp with 1 tablespoon oil and pimenton. Add shrimp to skillet; sauté 1 to 2 minutes; add half the garlic the last few seconds of cooking. Spoon shrimp into a bowl and set aside. Return skillet to heat; add 2 tablespoons oil, pepper flakes, bay leaf, and remaining garlic. Cook till garlic is golden, a few seconds. Add tomatoes; cook till most of the liquid evaporates, 2 minutes. Add tomato paste; cook till tomato mixture darkens. Add beans and broth; simmer till it's a thick stew, 5 minutes. Stir in shrimp and parsley; cook till heated through. Drizzle with remaining oil. Serves 4.

Calories per serving: 436
Carbs: 37 G
Fiber: 9 G
Protein: 35 G
Fat: 17 G

HEALTHY SNACKS!!!!

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!


Anna resommends...
apple slices topped with all natural peanut butter
cucumber slices with hummus

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

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

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

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

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

Homemade hummus, blueberries & yogurt, peanut butter

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

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!


Fage Greek yogurt sweetened with Stevia and berries.
Pita chips and/or veggies with hummus

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

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

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

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

Shakeology
Quest Protein Bar
Almonds with string cheese
Apple
Greek Yogurt with frozen blueberries and stevia

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

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!

A Few Holiday Workouts

The holidays have arrived...along with all those treats you don't usually eat. We put together a few at-home workouts for you, so  you can burn off that pie! Hope you have a wonderful Christmas with friends and family...

Be sure and warm up before you workout

5..4..3..2..1 Workout

5 minutes of cardio:
1 minute booty-kicks

1 minute high knee run (or march)

1 minute jumping jacks

1 minute Squat Jumps

1 minute Mountain Climbers

4 Rounds of Leg Exercises

Forward/Reverse Lunge with rt leg - 15 reps

30 Super Slow Squats (count for 3 down/3up)

Forward/Reverse Lunge with left leg - 15 reps

Donkey Kicks - 15 on each leg (on all 4's knee bent, lift and lower)

3 Rounds of Cardio

20 Burpees

20 Star Jumps

20 Side to Side Hops

2 Minutes for the Core

Forward Plank - 1 minute hold

Side Plank - each side for 30 seconds

Repeat 2x

1 Minute at the Wall

Wall sit

GO for 2-3 Rounds if you can!

___________________________________________

Jump Rope Fat Blast Workout

50 Jumping Jacks

30 sec Jump Rope

20 Alternating Lunges

30 sec Jump Rope

10 Tuck Jumps 

30 sec Jump Rope

20 squats

30 sec Jump Rope

1 minute High Knees

30 sec Jump Rope

10 Squat Jumps

30 sec Jump Rope

10 Burpees

30 sec Jump Rope

20 sec Mountain Climbers

30 sec Jump Rope

25 Push Ups

30 sec Jump Rope

1 minute Plank

Repeat 2X

___________________________________________

Run Off the Pie Workout

20 Jumping Jacks

10 Burpees with Push Up

5 Minute run around the neighborhood

10 push Ups

20 Tricep Dips (can do on curb)
20 Curtsy Lunges (on each side)
5 Minute run 

30 second plank

15 Jump Squats

5 Minute run 

20 Bicycle Crunches

20 Mountain Climbers

10 Sumo Squats

5 Minute Run

Repeat total of 2x

What is Texas Fit Chicks? 
We create a fun environment for women to lose weight and get FIT! With over 125 camp times and locations across the state of Texas, we are the leader in womens' fitness. Our trainers are all (female) nationally certified and have a true passion for helping other women GET fit or STAY fit! Designed to be modified for all ages and levels of fitness, Texas Fit Chicks Boot Camp will change the way you look at fitness and yourself! We think every woman should have access to a trainer, at an affordable price. We believe that there is no need to yell, scream or intimidate women into working out and pushing themselves. Our trainers encourage you to push to the next level in a safe and effective way. You won't ever get bored or do the same workout twice! We have many clients that have been with us since we started, in 2009.
Our program is designed to dramatically change the way you look and feel in as little as 4 weeks. Our workouts and female fitness experts can help you reach your goals, in a healthy, sustainable way. Texas Fit Chicks includes a full body composition from your trainer before and after your session, and a free meal plan from a nutritionist to maximize your boot camp results. This plan includes family friendly recipes and printable grocery lists to make healthy eating simple.

For a full list of our locations, please visit our website www.texasfitchicks.com Are you a certified trainer interested in joining our team? Find out more here: www.fitchicktrainers.com

Keep Your Holiday Healthy With Texas Fit Chicks!

RECIPES TO HELP YOU KEEP YOUR THANKSGIVING MEAL HEALTHY!! Happy Thanksgiving from everyone at Texas Fit Chicks

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

Texas Fit Chicks Sisterhood

Texas Fit Chicks is more than a fitness program. It's a sisterhood. A bond. 

"TFC Sisterhood = we come from all walks of life...different backgrounds, ethnicity, religion, beliefs, family units, personal battles, everyday stress & the list goes on but at our 5 am work outs with our trainer none of that matters. We come together to achieve the same thing; in that one hour all we have to worry about is make it through the work out, to push ourselves, to remember to laugh through the pain, to support one another & to be a friend to a complete stranger because all of you are going through the same thing at that very moment! This is my sisterhood missing a few & few new ones have joined our crazy family since this picture but all the same we are all hero's chasing the same dream!" -- Nicole

"When I found #texasfitchicks, I found my family. I went looking for a way to get fit, and I gained friends and family in the process. These girls rally around one another through the good, the bad, the in between while celebrate even the smallest of accomplishments. When a fellow chick has a hardship, they are the first to jump in to lend a hand. When a fellow chick hits a goal, they are the cheerleaders on the sidelines waiting to congratulate with a big hug. When one of us is struggling to make it through that last round of reps, or we start to get down on ourselves because we think we aren't good enough to "compete" with the others; its in that moment they remind you there is no competition. There is only motivation and inspiration. Because, together, we are on this journey. Each and every one of us. And that's sisterhood." -- Ashley

"You set a great example of a positive, uplifting instructor. Nobody's competing with each other, just against ourselves. Anytime you get women willing to be vulnerable in front of each other, creating empathy not judgment, "sisterhood" is born! " -- Vanessa

TEXAS FIT CHICKS SISTERHOOD IS POWERFUL! 🌸🌸

#texasfitchicks #family #sisterhood #TFCsisterhood#womenonly #embrace #inspire #motivate #love#sisterhoodispowerful

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 at Texas Fit Chicks!!! Stay on top of your fitness. The average person gains 7 lbs over the holidays!! Don't be one of them :)

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.

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 

CHICK Transformation!!!

After a long battle with my weight and failed attempts at temporary fixes and fad diets, I decided to give 

Texas Fit Chicks a try.  When I showed up to my first class in February of 2015, I weighed in at 232 

pounds.  The trainer that led the class, Danyelle, was very kind and patient as I struggled with consistent 

attendance and with keeping up with the class. I was always given modifications and told to do as many 

as I could.  I got stronger as time went on and I began to see the weight coming off.  But more 

importantly, I began to feel better.  I began to realize that I was not doomed to being overweight and 

uncomfortable in my own skin for the rest of my life.  I thought to myself, “I can do this!”  The 

atmosphere at the classes was fun and amusing because it was all women and we could just be 

ourselves.  I had tried joining a gym and doing it myself, but that did not work for me.  I needed the 

accountability of knowing that my trainer and fellow chicks would be looking for me that morning.  The 

schedule was awesome because I could get up and get my workout completed before work.  It is now 

November of 2015 and I am down 25 pounds and several inches.  My journey is far from over, but I am 

forever grateful for the support and encouragement I got from Danyelle and Texas Fit Chicks.

Danyelle Becker

Personal Trainer, Boot Camp Instructor, CPT

TexasFitChicks.com/Danyelle

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At Texas Fit Chicks our programs are designed by women, for women, and can dramatically change the way you look and feel in as little as 1 month. Our nationally certified fitness experts create workouts designed specifically for a woman’s body.

Modifications of each exercise are shown, making the workout experience great for chicks who may already be in great shape as well as those who have never worked out before.

When you first arrive to a Texas Fit Chicks camp, you will be greeted by a friendly trainer who truly cares about helping you, and you will meet other ladies who share some of the same interests, goals and concerns that you have. Before the workout you will receive a full body composition from your trainer, and have an opportunity to talk about what you, personally, what to achieve. You’ll also receive a free meal plan from a nutritionist to maximize your boot camp results. This plan includes family friendly recipes and printable grocery lists to make healthy eating simple.

Start with us at any time; there is no waiting for a new camp to begin. Our program meets 3 days a week. You always get a fat-blasting, full body workout, and all exercises are shown at various levels, so everyone is working at their own pace. Your trainer will be there to encourage you and keep you accountable! She will even check in on you if you miss class. We love to keep our chicks accountable. Our workouts are always fun and challenging. They are always changing to keep your muscles guessing and created for results.

Chick Transformation: Mansfield East Texas Fit Chicks

December 2013-2015. Over 100 lbs. lost since giving birth to Fiona. 1 week postpartum I weighed 265 lbs. Heaviest I've been my entire life. I have worked so hard to get this far and I'm super proud of myself. I'm still not done!! #workingout #texasfitchicks
~Jamie 

Mansfield East Texas Fit Chicks
801 Matlock rd
Mansfield Texas 76063
Mon/Tues/Thurs 5am and 7pm
Www.texasfitchicks.com/Tanya

READ MORE TEXAS FIT CHICKS SUCCESS STORIES

Texas Fit Chicks believes that every woman should have access to a personal trainer, at an affordable price. Having a personal trainer check in on you If you miss a workout creates great accountability and will keep you on track! Voted best boot camp in N Texas in 2014, we are the leader in womens’ fitness, and have had the opportunity to train over 10,000 women in the state of Texas since 2009.

Texas Fit Chicks is much more than a great workout. Our trainers create a supportive community that is non-threatening for chicks at any fitness level! Your trainer will show each exercise at beginner, intermediate and advanced levels, so everyone is working at their own pace, and we don’t EVER do distance runs (unlike many other boot camps out there).

Our team of nationally certified personal trainers are all passionate about helping women reach their goals, and we make it FUN. Our unique workouts are always different and are designed to be modified for all ages and levels of fitness. Begin with us on any Monday that you’re ready, and your first class is always FREE!

Texas Fit Chicks @ Women ROCK

Calling all Fit Chicks! 
Join Texas Fit Chicks at the Women ROCK women-only 10K, 5K and 2.5K benefiting Team Ortho Foundation on Saturday, Nov. 21, at Oak Point Amphitheater in Plano! Every participant will receive a medal and sapphire/sterling silver pendant and an Women ROCK jacket! Texas Fit Chicks will be on hand to lead the warm-up for each event, so we hope to see you there! Use promo code TXFITCHICKS for $5 off any race! www.dfwwomenrock.org

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Here at Texas Fit Chicks we believe that every woman should have access to a personal trainer, at an affordable price. Having a personal trainer check in on you If you miss a workout creates great accountability and will keep you on track! Voted best boot camp in N Texas in 2014, we are the leader in womens’ fitness, and have had the opportunity to train over 10,000 women in the state of Texas since 2009.

Texas Fit Chicks is much more than a great workout. Our trainers create a supportive community that is non-threatening for chicks at any fitness level! Your trainer will show each exercise at beginner, intermediate and advanced levels, so everyone is working at their own pace, and we don’t EVER do distance runs (unlike many other boot camps out there).

Our team of nationally certified personal trainers are all passionate about helping women reach their goals, and we make it FUN. Our unique workouts are always different and are designed to be modified for all ages and levels of fitness. Begin with us on any Monday that you’re ready, and your first class is always FREE!

www.TexasFitChicks.com

Halloween Fun @ Texas Fit Chicks!!

The last week of October was Bring A Friend week at Texas Fit Chicks!! 

The camps had some Halloween fun...

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www.TexasFitChicks.com

"I have never stuck with a fitness routine like I have with Texas Fit Chicks. I have lost 40 lbs and 17.6 inches overall, and decreased my body fat by 12 percent."Debbie S.

"I had tried many diets/workouts that did not work. I am so excited I've found Texas Fit Chicks. It works for me! I have lost 42 lbs in my first 6 months!"Julie V.

I love the way the instructors encourage you to go beyond what you think you can do. This is definitely the best workout program I have ever been a part of. After just two weeks of Texas Fit Chicks, I fit back into my pre-baby jeans..that was a special surprise!Lacy S.

"Texas Fit Chicks has truly kept me on the right path, and after many attempts to leave my 'obese' status, I'm starting to see real change in not only how I look, but in how I feel! I feel stronger every day, more confident about myself and have more energy than I have ever had before! I am down 13 inches and have lost 8 pounds!"Tabi B.