Monday, August 29, 2011
5 Important Fitness Tips from Texas Fit Chicks Trainer Melody
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LOOK AT THE BIG PICTURE
Fitness isn’t just about a physical state; it’s about your overall wellness, realizing that we have one body and it doesn’t come with an old for new guarantee. With this in mind, take care of yourself day in day out and try to make healthy lifestyle choices 80% of the time.
RECOGNIZE THE MIND : BODY CONNECTION I’m an avid believer in the mind : body connection. In fact, when participating in a big event, physical fitness will only take you so far and thereafter, it’s all down to your inner strength. A strong mind is also incredibly empowering; it gives you confidence and courage which leaks into every areas of your life.
SPICE IT UP
If you don’t mix up your training you will plateau and quickly get bored. Are you a runner? Crosstrain and go for a swim or join one of our Bootcamp Sessions for 5 wks so spice up your routine. by trying new classes or workouts regularly.Texas Fit Chicks Boot Camp incorporates both cardio and strength that will help condition your body in a short period of time.
SET GOALS
Motivation levels in the best of us go through peaks and troughs. To combat this, I think it’s important to set regular goals to work towards. Whether running your first 5k, committing to lose 10lbs or striving to master a new sport, set a goal and then work backwards to implement a plan to get you there. Visualize yourself where you want to be, then do what it takes to get you there.
TAKE TIME OUT
Only a small portion of your time is actually spent training so make sure you consider your non-training time as well. Treat yourself to massages, meditate, plan a girls night out… and sleep … only when sleeping does your body really get the chance to renew and repair.
We are the best fitness boot camp in the N Dallas area. Texas Fit Chicks Bootcamp has locations in McKinney, Allen, Prosper, Frisco, Plano and Addison Texas with camp times from as early as 5am to as late at 8pm, five days a week! Join bootcamp now to jumpstart your fitness, or finally lose the weight! Here's what some of our current clients have to say about our fitness bootcamp:
"You guys are waaaaay better than other bootcamps I've tried, as you don't just run us and give us tasks some people can't do, you teach us plan it so no one looks or feels left behind. I love all the modifications as we're building strength. I especially appreciate how every day is different so it's impossible to get bored." - Amy S, McKinney Fit Chick
"I tell everyone how much I enjoy Texas Fit Chicks Bootcamp, and look forward to going. I never dread class. It makes me feel great!" - Sarah L. Frisco Fit Chick
We are RESULTS oriented, and our female personal training team specializes in training women only. With over 1,000 women that have experienced our bootcamp program ~ we KNOW what works and your results are guaranteed! If you follow our free meal plan and attend 5 wks of bootcamp with us, you WILL lose weight/inches!
Be sure to "Like" our Facebook Page for your chance to win free bootcamp and get our free daily fitness tips from lead trainer, and owner, Melody. Visit our website: Texas Fit Chicks Bootcamp to see before and afters of our clients, or to join and become our newest Fit Chick :)
Wednesday, August 17, 2011
Addison Texas Boot Camp with Texas Fit Chicks starts August 29!
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Addison Texas chicks! Texas Fit Chicks Bootcamp is so excited to now offer our newest boot camp for women only with our certified personal trainer, Sylvia. Bootcamp will meet on M,Tu,Th from 5:30am-6:30am in Addison. Get ready to change your body and meet other chicks with the same goal. Sylvia is a fantastic trainer with a passion for helping women lose weight. Here's what some of our other chicks have to say about their experience with Texas Fit Chicks Bootcamp.
"I joined Texas Fit Chicks about 5 weeks ago and I difiantly have seen great results! I have always been in shape, worked out but then I had two children and just never went back to my great body! After 5 weeks I can see my abs for the first time in 5 years! I was NOT over weight.. Just not in shape :) Working out three times a week with these wonderful women and trainers have been amazing! Yay for Boot Camp!!! :)" -- Chaning M.
"I joined Texas Fit Chicks last Aug 10' love every min of it and never wanna stop. I have to say I was super nervous about joining. Joining was the best thing I ever did. I noticed changes in my body after the first couple of weeks. I feel like a new person. It doesnt matter how big, small, out of shape or whatever, they will be right there guiding you through the workout. Its a very postitve amosphere and tons of support! I LOVE MY TEXAS FIT CHICKS!!" - Justina
"I joined Texas Fit Chicks in February 11', and haven't skipped a beat since. I had been working out with a personal trainer at my local gym, when I was given my first 5 week boot camp as a Christmas gift. All I can say is, I wish I had found TFC before I waisted that money on a personal trainer! With TFC you get both your cardio AND your strength training in one. It's the perfect amount of both, and I noticed a change in my body within the first week. There is accountability and tons of support within this family of women! I have had the opportunity to work out with 3 trainers who have also become great friends. I LOVE Texas Fit Chicks, and can't imagine ever stopping! I will NEVER push myself the way I'm pushed during these workouts! You can't go wrong!" Aimee S.
"I have been working out for only 2 week with Texas Fit Chicks Boot Camp in Plano! As a newbie, I have felt instantly welcome (and sore, I might add). The workouts are super fun and they change each one up so much that you don't EVER get bored. I would highly recommend getting up early to work out! I feel so much better all day after my work-outs! I can't wait to start seeing some awesome results!! I also really like working out with only girls! Takes all the pressure off!" - Amy S.
Sylvia is also a weight loss coach and has personally lost a lot of weight and maintained! She's excited to share her knowledge and experience with chicks in Addison. Here is a picture of her before and after:
Ready to join Texas Fit Chicks bootcamp in Addison? Have more questions? Email Sylvia directly at trainwithsyl@gmail.com
Allen Texas Fit Chicks Bootcamp *NEW* Evening camp starts this month!
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Allen Texas Bootcamp with Texas Fit Chicks now offers an evening camp option! Texas Fit Chicks Bootcamp is so excited to now offer 7pm boot camp for women only with our certified personal trainer, Katrina Erickson. Bootcamp will meet on M,Tu,Th from 7pm-8pm at Raintree Pediatrics. Get ready to change your body and meet other chicks with the same goal. Katrina is a fantastic trainer with a passion for helping women lose weight. Here's what some of our other chicks have to say about their experience with Texas Fit Chicks Bootcamp, plus a deal this week only that will make now the best time to become our next Fit Chick!
"I joined Texas Fit Chicks about 5 weeks ago and I difiantly have seen great results! I have always been in shape, worked out but then I had two children and just never went back to my great body! After 5 weeks I can see my abs for the first time in 5 years! I was NOT over weight.. Just not in shape :) Working out three times a week with these wonderful women and trainers have been amazing! Yay for Boot Camp!!! :)" -- Chaning M.
"I joined Texas Fit Chicks last Aug 10' love every min of it and never wanna stop. I have to say I was super nervous about joining. Joining was the best thing I ever did. I noticed changes in my body after the first couple of weeks. I feel like a new person. It doesnt matter how big, small, out of shape or whatever, they will be right there guiding you through the workout. Its a very postitve amosphere and tons of support! I LOVE MY TEXAS FIT CHICKS!!" - Justina
"I joined Texas Fit Chicks in February 11', and haven't skipped a beat since. I had been working out with a personal trainer at my local gym, when I was given my first 5 week boot camp as a Christmas gift. All I can say is, I wish I had found TFC before I waisted that money on a personal trainer! With TFC you get both your cardio AND your strength training in one. It's the perfect amount of both, and I noticed a change in my body within the first week. There is accountability and tons of support within this family of women! I have had the opportunity to work out with 3 trainers who have also become great friends. I LOVE Texas Fit Chicks, and can't imagine ever stopping! I will NEVER push myself the way I'm pushed during these workouts! You can't go wrong!" Aimee S.
"I have been working out for only 2 week with Texas Fit Chicks Boot Camp in Plano! As a newbie, I have felt instantly welcome (and sore, I might add). The workouts are super fun and they change each one up so much that you don't EVER get bored. I would highly recommend getting up early to work out! I feel so much better all day after my work-outs! I can't wait to start seeing some awesome results!! I also really like working out with only girls! Takes all the pressure off!" - Amy S.
Questions? Email Katrina directly: TrainwithKatrina@gmail.com
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Thursday, August 4, 2011
No more excuses...from Texas Fit Chicks Bootcamp
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NO EXCUSES!
You've been doing it for a while now, probably longer than you realize. Again and again, you come up with a reason why you're going to start TOMORROW.
Before you know it, you wake up one morning and you're 5 lbs, 10 lbs, or 15 lbs heavier than you were a few months ago! Enough is enough. Now is the time to stop making excuses, to stop putting your fitness on hold, and to start working out. Texas Fit Chicks Bootcamp will give you affordable accountability and experienced personal trainers that will get you to your fitness goals!
Don't Let Age Get the Upper Hand
With every year that passes, your body conspires to make getting into shape harder. Your metabolism slows down as you age, adding weight that you'll have a harder time shedding. Your growth hormone production slows down, making it even more of a challenge! What might have been a snap at 20 will take more time and effort at 45.
Here's the good news: You CAN absolutely get fit at ANY age! BUT....the longer you put it off, the harder it will be to make those changes.
Your body is more primed to respond to exercise right NOW, than it will be even 6 months from now. And, if you happen to be that 45 year old who starts working out today, know that soon enough you'll be fitter than a 20 year old who's sitting around still making excuses!
The Chicken or the Egg?
It could be that you're overweight and think you need to lose a few pounds before you start working out. So, you've decided that you're going to lose weight by dieting BEFORE you start an exercise program. You've even got a list of groceries to restock your fridge and pantry with and to start you on your way. I can't tell you how many times I've heard women say "I want to get fit before I start bootcamp!" That couldn't be further from the truth. Texas Fit Chicks Bootcamp GET our chicks in shape, and that's our job. Don't feel like you need to get fit before starting boot camp with us, that's OUR job!
It's true that watching what you eat is a huge part of a fitter, trimmer life. But studies show that making the switch to healthier eating is easier when you're already working out regularly.
Exercise will cause you to crave healthier foods, encouraging a fit diet to come more naturally, and the pounds to melt off quicker! Our bootcamp workouts will inspire you to make good choices throughout the day.
Laziness Makes You Even More Tired
Maybe you're waiting around until you feel less exhausted and fatigued by work, family, and everything else that goes on. Chances are, you will ALWAYS have a ton of things going to that will zap up your energy!
More good news: Exercise will INCREASE your energy throughout the day, so you will have more clarity and be able to get more done during your day
You've just got to get the ball rolling!
It's a Mental Game
Fitness is about being proactive mentally AND physically - putting it off will actually psyche you out! Adding regular exercise isn't necessarily easy. But the longer you wait to begin working our regularly, the more insurmountable a challenge it will seem.
Put the kibosh on negativity before it starts to impact your drive to workout and live healthier! The little engine that could do did do because he was already doing.
Decide right now to stop your excuses and take the first step. Our bootcamp trainers are ready to help you reach your personal fitness goals.
Call or email Texas Fit Chicks Bootcamp today, and say goodbye to waiting until tomorrow!
Texas fit Chicks Bootcamp has locations in McKinney, Frisco, Plano, Prosper, Richardson, Allen, Wylie, Anna, College Station and Houston Texas.
We offer womens only bootcamp with nationally certified female personal trainers. All exercises are shown at beginner, intermediate and advanced fitness levels ~ so chicks of any fitness levels will get a great workout!
Free meal plan to go along with your bootcamp and full body comp from your personal trainer.
Click here to visit our website
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20 Tips to get Great Abs
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Anyone can attain a flat stomach if they know the rules that govern getting it. Yes there are flat stomach rules. Follow these rules and you will slowly but surely get the flat stomach that you may be yearning for.
Belly Blast Rule 1 – Follow the Belly Blast Rules
Doing something that is contrary to the flat stomach rules could result in your body holding to your belly fat tighter than ever. Belly fat is the last bastion of fat storage in the body and the body will fight tooth and nail before releasing it. If you ever try to go in battle against your body, you will surely lose. Work with your body rather than against it.
Belly Blast Rule 2 – Be Patient
Everyone wants a flat stomach fast. Advertisements on how you could get a flat stomach quickly, are all over the internet. When it comes to weight loss or getting a flat stomach, slow is fast and fast is slow. This follows the law of the farm where everything has a gestation period. Just like pregnancy takes 9 months, attaining a flat stomach too will take time. Give yourself the next 21 days with our belly blasting program to see results!
Belly Blast Rule 3 – You Are Going to Have to Work For It
There is no magical pill or equipment that can give you flat abs. You are going to have to pay for it. Payment would be in the form of sweat. If there was a quick fix or magical diet, Oprah would have found it by now. So stop looking for shortcuts. These rules are the shortcuts.
Belly Blast Rule 4 – Stop Dieting
Dieting is war against your body. Your body will win any dieting war. It will even go to the extent of causing you to regain all the weight that you have lost, once the diet is over. For this reason, any unhealthy or fad diets must be avoided.
Belly Blast Rule 5 – Stop Doing Spot Training
100 crunches or even a thousand crunches will not get you great abs. You need to start exercising your big muscles so that it can help to remove the layers of fat on your body. In bootcamp, we focus on the entire core, which is more functional than 1000 crunches.
Belly Blast Rule 6 – Start Doing 3 hours of Weight Resistance Exercises
Exercises that work the big muscles such as squats, lunges, push ups are excellent for removing the layers of body fat. Weight resistance training exercises are the most effective known for burning fat and boosting your metabolism.
Belly Blast Rule 7 – Do Interval Training Instead of Steady State Cardio
Interval training is far superior than conventional cardio training. Try doing 2 sessions of this in a week. Be cautious of the strain on the body from interval training and start gradually. This takes priority over steady state cardio. So you should find time for this first.
Belly Blast Rule 8 – Do Cardio Exercises Once Completing 3 hours of Weight Training a Week
If you are able to spare more than 3 hours of exercise time, you could do conventional cardio exercises such as jogging, cycling or swimming. This should only be done if you cannot handle the stress of interval training. Interval training is far superior to shed belly fat.
Belly Blast Rule 9 – Remove or Absolutely Minimize Sugar and Simple Carbohydrates
Desserts, sweetened drinks, any sweet food or white flour should be avoided.
Belly Blast Rule 10 – Avoid Sweetened and Calorie Filled Drinks
Sweetened drinks pack lost of calories. Avoid drink that have lots of milk in it such as lattes. These too have lots of calories even though being low-fat. The calories come from the simple carbohydrates in the milk.
Belly Blast Rule 11 – Avoid or Reduce Milk to a Minimum
Lactose in milk spikes insulin. It would be wise to stay away from milk until you have achieved your flat stomach goal. You should be able to get enough protein from your meals. If you need more protein, it could be obtained from protein shakes.
Belly Blast Rule 12 – Understand Food Combination That You Should Avoid
Fat, sugar and alcohol taken in combination is detrimental to your flat stomach goals. Here is a detailed explanation of meal combination to avoid.
Belly Blast Rule 13 – Breakfast is Compulsory
Research has shown that people who skip breakfast store more abdominal fat. Skipping breakfast is a cardinal sin and should be avoided at all cost if you really want a flat stomach.
Belly Blast Rule 14 – Have 3 Small Main Meals and 2 Snacks
You should be eating every 3 or 4 hours to rev up your metabolism. Do not take this opportunity to overeat. Your main meals should be small servings. Eat nuts or fruits for snacks.
Belly Blast Rule 15 – Have 6 to 8 Hours Sleep at Night
Lack of sleep results in elevated levels of cortisol which promotes abdominal fat storage. A lot of people exercise and eat healthy but compromise on sleep. They have an extremely tough time losing belly fat.
Belly Blast Rule 16 – Strengthen Your Core Muscles
Belly Blast Rule 17 – Avoid Alcohol
Alcohol halts fat burning and increases appetite. Abstain from alcohol until your flat stomach goals are achieved. Read the earlier article for detailed information on alcohol’s effect on weight loss.
Belly blast Rule 18 – Be Aware of the Weekend Binge
An earlier article showed how a lot of people are disciplined on the weekdays but blow their diet on the weekends. Over consumption of food and drink causes a setback to a lot of people.
Belly Blast Rule 19 – The Flat Belly Diet Should Consist of Food With Low Calorie Density
Food with high calorie density have lots of calories in a small portion of food. These mainly include food with a combination of fat and sugar. One could easily overeat without realizing the overload of calories.
Great Abs Rule 20 – You Do Not Need to Finish Everything On Your Plate
Eat until you are 80% full. Do not eat until the food on the table or the food on the plate finishes.
Ready for your 21 Day Belly Blast Meal Plan? Find it here: 21 Day Belly Blast Meal Plan $29
Monday, August 1, 2011
Perfect Vacation Plan (when you can't get to Boot Camp!)
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So many of our Texas Fit Chicks Bootcamp clients are heading out for one last summer vacation with the family! Lots of our Fit Chicks have asked us what they can do to avoid gaining weight while they are away. Since we all know that vacation means a break in your routine, and lots of rich food that we don't normally eat, it's very important to go in with a plan! Nobody wants to think about calorie counts of everything they eat while they're gone, so getting a great workout in first thing in the morning, will help!
Tabata training is the perfect answer to getting in a great workout before the day begins. Tabata training means doing an exercise at full intensity for 20 seconds, then taking a 10 second break - and repeating the entire sequence 8 times through. It's a high intensity workout for 4 minutes, but, if done properly, is equivalent to 45 minutes of steady state cardio on a treadmill!
Cardio exercises are perhaps the most important ones that one would do during a workout session on vacation. The reason is pretty simple. Cardio will keep the heart in better shape, help the circulatory system function better, thus delivering more oxygen and nutrients to the cells. Boot camp exercises are good cardio work outs but more importantly these exercises great for the cardio vascular system also help to burn the fat reserves ensuring that a person loses weight and builds muscles.
Tabata training can be done with several options for highly intense work. The first tabata option is our boot camp cardio exercise, sprinting. Most people who have attended boot camp drills hear the term high intensity alternate training a lot of times. This is because sprinting is alternately done with slow jog and is a great work out for losing weight. Sprinting can also be made tougher by running up an incline or a hill. Other modifications of this exercise are stepping up and down to another spot which is about a foot higher than the ground. Sprinting helps the heart, the legs, and overall weight loss along with increasing stamina of our fit chicks!
Another boot camp cardio exercise which is amazingly effective for weight loss too, is the squat thrust. This actually consists of a few steps. The first step is to squat and touch your hands to the ground. The next step is to jump and push your legs behind to a pushup position. The third step is to get back to the squatting position with hands and legs close together and hands touching the ground. The fourth step is to get back to the standing position. These 4 steps comprise a set and doing at least 10 sets could lead to some real calories expended! Tabatas with squat thrusts really WORK.
The third cardio exercise is actually a modification of the second one. Burpees (yes, if you're a current Texas Fit Chick, you know just what these are) consist of a series of steps that can make our fit chicks sweat in no time. Burpees involve jumping as high as possible and then landing in a squat position with hands and legs together and the hands touching the ground. This is immediately followed by pushing the legs back to a pushup position. After this you need to get back to the squat position, jump up and then land in the standing position that you had initially started with. Tabata burpees always get a moan from our chicks that have been in bootcamp with us for any time...but they WORK!
The fourth cardio exercise is a modification of jogging but slightly more difficult. It is known as high knee drill and involves raising the knee to the height of the chest and then placing the foot forward. This is alternately done for both the legs as one jogs ahead. High Knee burpee tabatas are great when you don't have a lot of room to get your workout done - hotel rooms especially!
The fifth boot camp cardio exercise is the slow pushup which involves doing 4 pushups at a stretch and then on the fifth push up going half down and holding for a few seconds. Repeating this for a few sets is very beneficial. All the above exercises not only help the cardio vascular system but also help in weight loss.
Click here for the Texas Fit Chicks Bootcamp website
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Friday, July 22, 2011
Texas Fit Chicks 75 Tips for Weight Loss (that really WORK!)
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I can only handle 1 change now. What should it be??
- Eating out? Halve it, and bag the rest. A typical restaurant entree has 1,000 to 2,000 calories, not even counting the bread, appetizer, beverage, and dessert.
- When dining out, make it automatic: Order one dessert to share.
- Use a salad plate instead of a dinner plate
- See what you eat. Plate your food instead of eating out of the jar or bag.
- Eat the low-cal items on your plate first, then graduate. Start with salads, veggies, and broth soups, and eat meats and starches last. By the time you get to them, you’ll be full enough to be content with smaller portions of the high-calorie choices
- Instead of whole milk, switch to 1 percent. If you drink one 8-oz glass a day, you’ll lose 5 lb in a year
- Overeating is not the result of exercise. Vigorous exercise won’t stimulate you to overeat. It’s just the opposite. Exercise at any level helps curb your appetite immediately following the workout.
- When you’re exercising, you shouldn’t wait for thirst to strike before you take a drink. By the time you feel thirsty, you’re already dehydrated. Drink 8 ounces an hour before and another 4 to 8 ounces every 15 to 20 minutes during your workout. Finish with at least 16 ounces after you’re done exercising
- Drinking too few can hamper your weight loss efforts. That’s because dehydration can slow your metabolism by 3 percent, or about 45 fewer calories burned a day, which in a year could mean weighing 5 pounds more. The key to water isn’t how much you drink, it’s how frequently you drink it. Small amounts sipped often work better than 8 ounces gulped down at once.
- Skipping breakfast will leave you tired and craving naughty foods by midmorning. To fill up healthfully and tastefully, try this sweet, fruity breakfast full of antioxidants. In a blender, process 1 c nonfat plain or vanilla yogurt, 1 1/3 c frozen strawberries (no added sugar), 1 peeled kiwi, and 1 peeled banana. Pulse until mixture is milkshake consistency. Makes one 2-cup serving; 348 calories and 1.5 fat grams.
- If you’re famished by 4 p.m. and have no alternative but an office vending machine, reach for the nuts—. The same goes if your only choices are what’s available in the hotel minibar.
- Next time you’re feeling wiped out in late afternoon, forgo that cup of coffee and reach for a cup of yogurt instead. The combination of protein, carbohydrate, and fat in an 8-ounce serving of low-fat yogurt will give you a sense of fullness and well-being that coffee can’t match, as well as some vital nutrients. If you haven’t eaten in 3 to 4 hours, your blood glucose levels are probably dropping, so eating a small amount of nutrient-rich food will give your brain and your body a boost.
- Making just a few changes to your pantry shelves can get you a lot closer to your weight loss goals. Here’s what to do: If you use corn and peanut oil, replace it with olive oil. Same goes for breads—go for whole wheat. Trade in those fatty cold cuts like salami and bologna and replace them canned tuna, sliced turkey breast, and lean roast beef. Change from drinking whole milk to fat-free milk or low-fat soy milk. This is hard for a lot of people so try transitioning down to 2 percent and then 1 percent before you go fat-free.
How do I avoid late-night eating??
- Eat breakfast, lunch, and dinner. The large majority of people who struggle with night eating are those who skip meals or don’t eat balanced meals during the day. This is a major setup for overeating at night
- Eat your evening meal in the kitchen or dining room, sitting down at the table.
- Drink cold unsweetened raspberry tea. It tastes great and keeps your mouth busy.
- Change your nighttime schedule. It will take effort, but it will pay off. You need something that will occupy your mind and hands.
- If you’re eating at night due to emotions, you need to focus on getting in touch with what’s going on and taking care of yourself in a way that really works. Find a nonfood method of coping with your stress.
- Put a sign on the kitchen and refrigerator doors: “Closed after Dinner.”
- Brush your teeth right after dinner to remind you: No more food.
- Eat without engaging in any other simultaneous activity. No reading, watching TV, or sitting at the computer.
- Once in a while, have a lean, mean salad for lunch or dinner, and save the meal’s calories for a full dessert
- Are you the kind of person who does better if you make up your mind to do without sweets and just not have them around? Or are you going to do better if you have a limited amount of sweets every day? One RD reported that most of her clients pick the latter and find they can avoid bingeing after a few days.
- If your family thinks they need a very sweet treat every night, try to strike a balance between offering healthy choices but allowing them some “free will.” Compromise with low-fat ice cream and fruit, or sometimes just fruit with a dollop of whipped cream.
- Try 2 weeks without sweets. It’s amazing how your cravings vanish.
- Eat more fruit. A person who gets enough fruit in his diet doesn’t have a raging sweet tooth.
- Eat your sweets, just eat them smart! Carve out about 150 calories per day for your favorite sweet. That amounts to about an ounce of chocolate, half a modest slice of cake, or 1/2 cup of regular ice cream.
- Try these smart little sweets: sugar-free hot cocoa, frozen red grapes, fudgsicles, sugar-free gum, Nutri-Grain chocolate fudge twists, Tootsie Rolls, and hard candy.
- Give it away! After company leaves, give away leftover food to neighbors, doormen, or delivery people, or take it to work the next day (and don't set it on your desk :)
- Walk around the mall three times before you start shopping.
- Make exercise a nonnegotiable priority.
- Remember, EAT before you meet. Have this small meal before you go to any parties: a hardboiled Egg, Apple, and a Thirst quencher (water, seltzer, diet soda, tea).
- As obvious as it sounds, don’t stand near the food at parties. Make the effort, and you’ll find you eat less.
- At a buffet? Eating a little of everything guarantees high calories. Decide on three or four things, only one of which is high in calories. Save that for last so there’s less chance of overeating.
- Scramble eggs in a nonstick skillet. Pop some asparagus in the microwave, and add whole wheat toast. If your cholesterol levels are normal, you can have seven eggs a week!
- A bag of frozen vegetables heated in the microwave, topped with 2 tablespoons of Parmesan cheese and 2 tablespoons of chopped nuts.
- A smoothie made with fat-free milk, frozen fruit, and wheat germ.
- The smallest fast-food burger (with mustard and ketchup, not mayo) and a no-cal beverage. Then at home, have an apple or baby carrots.
- A peanut butter sandwich on whole wheat bread with a glass of 1 percent milk and an apple.
- Skipping meals. Many healthy eaters “diet by day and binge by night.”
- Don’t “graze” yourself fat. You can easily munch 600 calories of pretzels or cereal without realizing it
- Eating pasta like crazy. A serving of pasta is 1 cup, but some people routinely eat 4 cups.43. Eating supersize bagels of 400 to 500 calories for snacks
- Ignoring “Serving Size” on the Nutrition Facts panel.
- Snacking on bowls of nuts. Nuts are healthy but dense with calories. Put those bowls away, and use nuts as a garnish instead of a snack.
- Thinking all energy bars and fruit smoothies are low-cal.
- Juice has as many calories, ounce for ounce, as soda. Set a limit of one 8-oz glass of fruit juice a day.
- Get calories from foods you chew, not beverages. Have fresh fruit instead of fruit juice
- Keep a food journal. It really works wonders
- Follow the Chinese saying: “Eat until you are eight-tenths full.”
- Use mustard instead of mayo.
- Eat more soup. The noncreamy ones are filling but low-calorie
- Cut back on or cut out caloric drinks such as soda, sweet tea, lemonade, etc. People have lost weight by making just this one change. If you have a 20-oz bottle of Coca-Cola every day, switch to Diet Coke. You should lose 25 lb in a year.
- Take your lunch to work.
- Sit when you eat.
- Dilute juice with water.
- Have mostly veggies for lunch.
- Eat at home
- Limit alcohol to weekends.
- Incorporate Shakeology into your day
- Have a V8 or tomato juice instead o a Diet Coke at 3 pm.
- Doctor your veggies to make them delicious: Dribble maple syrup over carrots, and sprinkle chopped nuts on green beans.
- Mix three different cans of beans and some diet Italian dressing. Eat this three-bean salad all week.
- Don’t forget that vegetable soup counts as a vegetable.
- Rediscover the sweet potato.
- Use prebagged baby spinach everywhere: as “lettuce” in sandwiches, heated in soups, wilted in hot pasta, and added to salads.
- Spend the extra few dollars to buy vegetables that are already washed and cut up.
- Really hate veggies? Relax. If you love fruits, eat plenty of them; they are just as healthy (especially colorful ones such as oranges, mangoes, and melons).
- Keep seven bags of your favorite frozen vegetables on hand. Mix any combination, microwave, and top with your favorite low-fat dressing. Enjoy 3 to 4 cups a day. Makes a great quick dinner.
- “The best portion of high-calorie foods is the smallest one. The best portion of vegetables is the largest one. Period.
- “I’ll ride the wave. My cravings will disappear after 10 minutes if I turn my attention elsewhere.”
- “I want to be around to see my grandchildren, so I can forgo a cookie now.”
- “I am a work in progress.”
- “It’s more stressful to continue being fat than to stop overeating.”
- You can't ever "Out-Train" a bad diet
Ready to get started on your weight loss journey? Click HERE to find a boot camp near you
Serving women from Anna, Prosper, McKinney, Frisco, Allen, Fairview, Wylie, Plano, College Station, Houston, Richardson and Firewheel Texas
Not a boot camp near you? You can start your fitness journey and get our 30 Day Fit Chick Challenge with 30 Days of recipes, at home workouts and printable grocery lists! For less than a dollar a day, you can start your weight loss no matter where you live. Click HERE to get started!
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Tuesday, July 5, 2011
7 Steps to Create new healthy habits
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What are your habits?
Do you eat the same thing for lunch, go through the same exercise routine, and fall into bed at the same time each night? Or maybe you've made a habit out of eating whatever looks good, avoiding exercise, and staying up as late as possible.
John Dryden famously said, "We first make our habits, and then our habits make us."
Confucius said, "Men's natures are alike; it is their habits that separate them."
And Aristotle noticed that, "We are what we repeatedly do. Excellence then, is not an act, but a habit."
It's pretty clear that the habits you adopt will shape who you are.
When it comes to your body, the two habits that define your physique are your eating and exercise habits. In fact, everyone that you know who is in great shape has dialed in these two important habits.
If you aren't happy with your body, then simply adjust your eating and exercise habits. Here's how to adopt a habit:
Making a Habit
Use these seven steps to create a life-improving habit.
1) Decide on the ONE habit that you would like to develop. It's tempting to pick up 3 or 4 healthy habits, but choosing just one new habit is realistic and doable.
Here are some healthy habit ideas:
Do not eat after 7pm each night.
Bring your lunch to work instead of eating fast food.
Exercise 4 times a week after work for 45 minutes each time.
Only eat fruits and veggies as your afternoon snack.
Get up early and exercise for an hour each morning.
Work with a personal trainer 3 times a week.
2) Write your new habit down on paper. Also include your 3 main motivators for developing this new habit, the obstacles you'll face, and your strategies for overcoming these obstacles.
Here's an example:
My new habit is to work with a personal trainer 3 times each week.
My 3 main motivators are 1) to feel confident in my bathing suit this summer, 2) to have more energy, and 3) to fit into my skinny jeans.
The obstacles I will face are 1) not having the energy to go to my session after work, 2) not having enough money to pay for sessions, and 3) not having my spouse's support.
I will overcome these obstacles by 1) doing my workouts before work instead of after work, so I have more energy, 2) cutting down on frivolous spending to ensure that I can afford it, and 3) asking my spouse to support my efforts.
3) Commit fully to your new habit, in a public way. This could mean posting it on facebook, or simply announcing it at the dinner table. Put yourself in a position where you might be a little embarrassed to give up on your new habit.
4) Keep track of your progress. You could keep a detailed journal or simply make a check mark on each calendar day that you successfully exercise your new habit.
5) Keep yourself publically accountable. This means either status updates on facebook or verbal status updates at the dinner table. Your friends and family are in a position to offer you support, so don't shy away from those close to you.
6) When you fail, figure out what went wrong so that you can plan around it in the future.
7) Reward yourself for your success.
Once your new habit becomes second nature, usually in about 30 days, feel free to add a second habit by going through the same 7 steps.
I'd love for Texas Fit Chicks Bootcamp to become your new healthy habit! Call or email us now to reserve your spot.
Enjoy this yummy and healthy recipe tonight!
Easy Teriyaki Salmon
Salmon is filled with healthy omega 3 essential fatty acids, protein, and vitamin B12. This recipe is quick and tastes amazing. Serve it with a side of brown rice and steamed veggies.
Servings: 4
Here's what you need:
1 Tablespoon sesame oil
1/4 cup lemon juice
1/4 cup soy sauce
1 teaspoon ground mustard
1 teaspoon ground ginger
1/4 teaspoon garlic powder
4 (6oz) salmon steaks
In a large re-sealable plastic bag combine the first six ingredients; mix well.
Set aside 1/2 cup of marinade and refrigerate.
Add salmon to remaining marinade, cover and refrigerate for 1-1/2 hours, turning once. Drain and discard marinade.
Place the salmon on a broiler pan. Broil 3-4 in. from the heat for 5 minutes. Brush with reserved marinade; turn and broil for 5 minutes or until fish flakes easily with a fork. Brush with remaining marinade.
Nutritional Analysis: One serving equals: 392 calories, 19g fat, 2.6g carbohydrate, .2g fiber, and 38g protein.
Monday, June 20, 2011
Bootcamp Fit Chicks in Meridiths' 7pm McKinney have this to say...
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After Texas Fit Chicks I have more energy, strength; I really feel stronger all over.
I would highly recommend Texas Fit Chicks to anyone. - Deena G.
Bootcamp has helped me on many levels...outside of getting stronger as the weeks pass by, I feel better. I feel healthier, stronger, more energized, sleep better, and all those things that come with working out. But I also think it has added structure in areas where I was lacking it. I've started really considering what I consume and put in my body these days where I had never really given a thought to it in the past. I've seen results and in those results it makes me want to work harder and get in even better shape. I would definitely recommend TFC to friends and family...even strangers! I thoroughly enjoy the workouts. ~ Tracy E
"My attitude and confidence improved just after the 1st week. I've always been selfish w/my evenings & really didn't like obligating myself to regular evening activities. Again, result = lethargy, frustration, FAT! I love TFC being in my regular schedule and look forward to italmost every time! I heard my husband telling a friend the other evening that he hoped the budget would always be there for this because it has made a huge difference in my self esteem and attitude! I thought to myself "he's right, I do feel different"! I'm doing things I didn't think I could. I still have a long way to go building lung capacity etc, but I've come so far it's not even funny! AND, the inches lost were the icing on the cake! I think I lost 5+ inches the first round, or maybe it was 6+!! My weight is on a down trend and I actually have muscles!! It's reinforced and reminded me, we can do anything if we set our mind to it, apply the effort, and trust the Lord for strength!! WHOOHOOOO!!! We are all at different levels of fitness but everyone is encouraging and cheering each other on. Of course great groups are usually the result of leadership....... Meredith you are AWESOME. So encouraging, friendly, caring, dedicated, need I go on?! I have loved getting to know you, you are a blessing!" Bridgette B.
My clothes fit better! I don't feel like a stuffed sausage! I recommend Texas Fit Chicks Bootcamp all the time and love the incentives you give to get people to sign up. It is affordable compared to the personal trainers at a gym. And it is just fun! I look forward to another session. Holly
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Wednesday, June 1, 2011
Why does Interval Training work?
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Boot Camp Fat Loss - Why Interval Training Works
What is it About Boot Camp Fat Loss and Interval Training that Works So Well?
If you are interested in knowing more about boot camp fat loss, then you have come to the right place. This is not the type of training meant for those that are afraid to sweat. We like to say that at Texas Fit Chicks bootcamp we don't sweat...we glisten. Losing weight with interval training like the type that is featured in our boot camp is much more productive than many other types of programs for fat loss out there.
For many people that want to lose weight it is not about how, but instead about the results. Women want to be able to see in the mirror that they are losing weight or at least step on a scale and see that they are lighter. This means that you need more than just a workout that makes you feel the soreness that you only feel when you know you worked hard. You also need a method of working out that is going to prove to you that you can lose weight and you can see it disappearing.
You do not need to have any fancy equipment to use boot camp fat loss exercises and the best fat burning exercises are the ones you can do with your own body. Texas Fit Chicks keeps it interesting with body weight movements that you can do without any equipment to get the results you are after. We also incorporate the use of medicine balls, resistance bands and Kettlebells from time to time.
Making Sure you Use Boot Camp Fat Loss Properly
Boot camp fat loss workouts have become very popular across the United States and for good reason. The reason behind the popularity is all in the results. The results that women are seeing from the different boot camp fat loss programs are visible and they change your body. Texas Fit Chicks is unique in our approach. Unlike other bootcamps in the area, we never yell, demean or embarass you into pushing yourself. Our atmosphere is to inspire you to challenge yourself. We know how to motivate without a megaphone.
When you participate in our boot camp programs you'll find out very quickly that you are going to use all of your muscles instead of just isolating a few of them each day. When you perform exercises that engage all of your muscles, you will burn more fat than you will ifyou just isolate one group of muscles. If you were to compare doing crunches to doing an exercise like a jump squat you are going to find that the jump squat burns about 10 times as many calories. This is because it engages more of the muscles groups than a crunch does.
If you become a client of Texas Fit Chicks boot camp fat loss program, it will help you to lose the weight you are trying to shed much faster than most other routines out there. We also hold you accountable! We use interval type of training to help you get your heart rate up, find your target zone, and engage as many muscle groups as possible in each exercise.
The best part about losing weight is that you gain confidence, energy, and so much more. This is a life changing experience that many have already gone through, and you can be our next FIT Chick! Once you find and complete the first of your Texas Fit Chicks boot camp fat loss program, you will be hooked on the results and you will want to do it again and again.
We offer locations in McKinney, Plano, Allen, Prosper and Frisco with times as early as 5am and as late as 8pm M-F. Our bootcamps are for women only and we've helped hundreds of chicks become TExas Fit Chicks since 2009. What are you waiting for? Get in with us for under $200 and change your life.
http://www.texasfitchicks.com/
www.facebook.com/texasfitchicks for FREE fitness TIps daily, plus a chance to win a FREE 5 wk Boot Camp with us!
Tuesday, May 17, 2011
5 Amazing (and Healthy) Recipes the fam will love...all under 30 mins.
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BBQ Chicken Wraps
Ingredients
4 large, high fiber tortillas (I used Large La Tortilla Factory Whole Wheat Low Carb Tortillas)
8 oz shredded, skinless rotisserie chicken breast
1/2 cup prepared barbecue sauce
1 cup canned black beans, drained and rinsed
1/2 cup corn (thawed if frozen, drained if canned)
1/2 cup shredded carrots
1 cup shredded cabbage
1/2 cup red onion, diced
1/4 cup fresh cilantro, chopped
1/2 cup reduced-fat sour cream
Juice from 1 lime, freshly squeezed
Instructions
Place a large nonstick skillet over medium-high heat. Add all ingredients except tortillas, carrots, cilantro and cabbage; stir to combine. Cook until hot, 4 to 5 minutes.
In a separate bowl, combine cabbage, carrots, and cilantro.
Assemble the wraps by equally diving the cabbage mixture between the 4 tortillas, and place in the center of each tortilla. Top with one-fourth of the chicken mixture; roll as you would a burrito.
Slice in half diagonally and serve warm.
Preparation time: 15 minute(s)Cooking time: 5 minute(s)Diet (other): Low calorie, Reduced fat, Reduced carbohydrate, High protein
Number of servings (yield): 4
Recipe by LaaLoosh.com.
Entire recipe makes 4 servings
Serving size is 1 wrap
PER SERVING: 206 calories; 5g fat; 34 g carbohydrates; 33 g protein; 14 g fiber
Chicken Breasts with Mushroom Cream Sauce
Ingredients
2 5-ounce boneless, skinless chicken breasts, trimmed
1/2 teaspoon freshly ground pepper
1/4 teaspoon salt
1 tablespoon canola oil
1 medium shallot, minced
1 cup thinly sliced shiitake mushroom caps
2 tablespoons dry vermouth, or dry white wine
1/4 cup reduced-sodium chicken broth
2 tablespoons cream
2 tablespoons minced fresh chives, or scallion greens
Preparation
Season chicken with pepper and salt on both sides.
Heat oil in a medium skillet over medium heat. Add the chicken and cook, turning once or twice and adjusting the heat to prevent burning, until brown and an instant-read thermometer inserted into the thickest part registers 165°F, 12 to 16 minutes. Transfer to a plate and tent with foil to keep warm.
Add shallot to the pan and cook, stirring, until fragrant, about 30 seconds. Add mushrooms; cook, stirring occasionally, until tender, about 2 minutes. Pour in vermouth (or wine); simmer until almost evaporated, scraping up any browned bits, about 1 minute. Pour in broth and cook until reduced by half, 1 to 2 minutes. Stir in cream and chives (or scallions); return to a simmer. Return the chicken to the pan, turn to coat with sauce and cook until heated through, about 1 minute.
2 servings
Active Time: 30 minutes
Total Time: 30 minutes
Nutrition
Per serving : 275 Calories; 15 g Fat; 5 g Sat; 7 g Mono; 84 mg Cholesterol; 5 g Carbohydrates; 25 g Protein; 1 g Fiber; 373 mg Sodium; 370 mg Potassium
Crockpot salsa chicken
Ingrediants:
4-5 frozen chicken breasts
1 can of corn
1 can black beans
1 small can green chiles
1 jar of your favorite salsa
(deli fresh or homemade tastes best)
4 oz low fat cream cheese
Combine all ingredients in crockpot on low setting for 7-8 hours.
30 min before serving add cream cheese on top and let melt.
Stir (shred chicken If preferred) and serve with corn tortillas, quinoa or brown rice.
Makes 4-6 servings depending on size of chicken breasts. Great for freezing and saving for work lunches
Eating Well/2008
Healthy Sloppy Joes
IngredientsAllrecipes
1 pound lean ground beef
1/4 cup chopped onion
1/4 cup chopped green bell pepper
1/2 teaspoon garlic powder
1 teaspoon prepared yellow mustard
3/4 cup ketchup
3 teaspoons brown sugar
salt to taste
ground black pepper to taste
Directions
1.In a medium skillet over medium heat, brown the ground beef, onion, and green pepper; drain off liquids.
2.Stir in the garlic powder, mustard, ketchup, and brown sugar; mix thoroughly. Reduce heat, and simmer for 30 minutes. Season with salt and pepper.
Nutritional Information
Amount Per Serving Calories: 188
Total Fat: 9.3g
Cholesterol: 50mg
Slow Cooker Chicken Tortilla Soup
Ingredients
1 pound shredded, cooked chicken
1 (15 ounce) can whole peeled tomatoes, mashed
1 (10 ounce) can enchilada sauce
1 medium onion, chopped
1 (4 ounce) can chopped green chile peppers
2 cloves garlic, minced
2 cups water
1 (14.5 ounce) can chicken broth
1 teaspoon cumin
1 teaspoon chili powder
1 teaspoon salt
1/4 teaspoon black pepper
1 bay leaf
1 (10 ounce) package frozen corn
1 tablespoon chopped cilantro
7 corn tortillas
vegetable oil
Directions
1.Place chicken, tomatoes, enchilada sauce, onion, green chiles, and garlic into a slow cooker. Pour in water and chicken broth, and season with cumin, chili powder, salt, pepper, and bay leaf. Stir in corn and cilantro. Cover, and cook on Low setting for 6 to 8 hours or on High setting for 3 to 4 hours.
2.Preheat oven to 400 degrees F (200 degrees C).
3.Lightly brush both sides of tortillas with oil. Cut tortillas into strips, then spread on a baking sheet.
4.Bake in preheated oven until crisp, about 10 to 15 minutes. To serve, sprinkle tortilla strips over soup.
Nutritional Info: 262 Calories/10.2g fat
Allrecipes
Monday, May 9, 2011
Hormonal Triggers that might be making you fat!
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I love endorphins. Hey, I confess. If you gotta be addicted to something, why not something good for you, right? There's nothing better than a runners "high" after a great workout.
Endorphins are the body's natural pain medication hormones. Endorphins (en-dor-fins), when they're released, make us feel better, improve our mood, increase pleasure, and minimize pain. There are some good ways, and bad ways, to increase endorphins.
Low endorphin levels make us crave fat
Nan Allison in her excellent book Full & Fulfilled describes the relationship between endorphins, food, and exercise. By permission, Nan Allison, M.S., RD writes:
High concentrations of endorphins in the brain produce a sense of euphoria, enhance pleasure, and suppress pain, both emotionally and physically. When endorphins are low, people feel anxious; they are also more aware of pain. They have an appetite for fat and fatty foods, such as fries, cheese, creamy sauces, margarine, butter, fried chicken, potato chips, and chocolate, to name some of the most popular examples. Upon eating some fat, they will notice a change in mood, feeling more pleasure. This feeling is related to a higher concentration of endorphin.Exercise, by releasing fat from within the body, raises endorphins and causes the same mood changes.
When we have cravings for potato chips and chocolate, it may mean that we need an endorphin pill rather than all the empty calories from chips. Well, there's a problem. We don't have an endorphin pill. But we have something even better; knowledge of how to deal with these specific types of cravings.
Low serotonin levels make us crave sugar
Similarly, another hormone, serotonin makes us feel calm, poised, confident, and relaxed. When our serotonin levels are low, we feel nervous, irritable and stressed. We don't crave fat, now we crave sugar.
Have cravings for sugar? Nan Allison advises that trying some crackers, frozen yogurt or popcorn may help by raising serotonin levels with far less calories.
Low dopamine make us feel foggy
Mentally "foggy" at times? This just may be caused by low dopamine levels. When we don't get adequate protein, dopamine levels drop and this makes us mentally sluggish.
The best way to raise dopamine levels, get plenty of lean protein in you diet, with moderate fat and carbs, advises Nan Allison.
High-intensity exercise performs best
Researchers have shown for years that high-intensity exercise increases these hormones significantly. At Texas Fit Chicks Bootcamp we incorporate interval training ~ with intensity that's guaranteed to burn fat and change your body.
"Post-exercise beta-endorphin levels correlated with the peak speed attained during the sprint and the subjects peak power to weight ratio. These results suggest that the increases in plasma adrenaline are related to those factors that reflect the stress of the exercise and the contribution of anaerobic metabolism." ( Exercise intensity-related responses of beta-endorphin and catecholamines, 1987, McMurray).
When we experience strong cravings for sugar and high fat foods, it's probably due to a low hormone level that can be resolved with a sensible food choice.
When it comes to diet, the research is clear, the best diet is a balanced diet / in moderation.
Remember to get some high-quality carbs before workouts. This will help fuel the intensity of the workout, and increase, not lower your metabolism.
Here's a fabulous post-workout snack: great post workout meal! It's about 300-400 calories depending on the type of yogurt you use. It's great to make extra...you can store in the fridge to grab and go! It tastes wonderful from the fridge or freezer (as an ice cream substitute)! My kids love it too as a dessert! It's packed with protein!
Ingredients:
4 oz Vanilla Yogurt
4 oz Light Cottage Cheese
1 tbsp Granola
1/2 scoop vanilla Whey Protein
Add fresh or frozen Blueberries, raspberries, strawberries or any other fruit you would like to try with it.
Blend in blender then enjoy!!
Every client of Texas Fit Chicks Bootcamp gets a FREE MEAL plan to teach you how to eat! You will lose weight and get faster results than at the gym with our trainers.
All fitness levels welcome - we train chicks in McKinney, Frisco, Plano and Prosper Texas.
Click here for Texas Fit Chicks Bootcamp Website
Why our clients love Texas Fit Chicks Boot Camp...
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Sometimes chicks are nervous that they won't be able to "Do bootcamp" because they feel like they're not fit enough. I can't tell you the number of times that I've heard the following: "I need to start working out so that I can do ok once I start with Texas Fit Chicks." Nothing could be further from the truth! We show each exercise at beginner, intermediate and advanced levels. Don't take it from me though, here are a few of our chicks and their experience with our fitness boot camp:
"Joining Texas Fit Chicks Boot Camp has been a life changing experience for me. I have finally found the motivation that I was lacking for so many years. I was very nervous when I joined boot camp that I would not be able to keep up in the classes. From the first day of class I have felt comfortable and confident in my abilities. The trainers show you different levels for each exercise and allow you to increase to the next level at your own pace. I also enjoy how every class is different and the exercises are fun. After 3 months I have lost 24 lbs and 18 inches. I could not have done it without Texas Fit Chicks Boot Camp." - Brooke R.
"This boot camp helped me push myself harder than I ever would have pushed myself at the gym. The large variety of strength and cardio exercises kept me from ever getting bored and the accountability of being in a class setting kept me from making any excuses! I lost weight and inches in my first five weeks and am looking forward to losing even more!" Karen M
"I was really really nervous about starting this boot camp. I didn't think I'd be able to handle the level they worked out or manage to get up at 4:30am three days a week. It's been a great experience so far. Melody assured me I wouldn't feel uncomfortable (I'm REALLY shy), and although I was still hesitant, I gave it a shot. She was right. I haven't felt uncomfortable one time. I've been able to work out at the level that feels right for me. I can already see a difference in my body and have only gone 4 times so far! I already can't wait to sign up again." Danielle O.
We strive to make Boot Camp fun and EFFECTIVE. Our number one goal is for YOU to reach your goals. Our Female trainers are all experienced and experts in our field - with national certifications. We will never try to sell you supplements, Shakes or anything else. Just result Driven workouts. We love training chicks in McKinney, Frisco, Plano and Prosper ~ and have women that drive from Allen, Prynceton and Dallas to join our bootcamps! Jump in on any Monday that works for you...and with the flex option you can do bootcamp even if you travel or have a changing schedule from week to week.
Our free meal plan gets you results faster. Don't wait to get fit before you jump in with us ~ that's OUR job to get you fit!
Daily Boot Camp Fitness Tips on Texas Fit Chicks Facebook Page
Texas Fit Chicks Bootcamp Website
Wednesday, May 4, 2011
Thinking about lipo? Think again...
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Liposuction is the fourth most popular cosmetic surgery procedure in the US according to the American Society of Plastic Surgeons - but, says new research, it’s far from perfect. A new study from the University of Colorado examined non-obese patients who’d had liposuction of their thighs and lower abdomens and found that fat that’s been removed from one part of the body comes back in another part. For study participants that meant that, after a year following the surgery, fat deposits came back in the patients’ upper abdomens, shoulders and upper arms. Liposuction, which is not a treatment for obesity and which removes unwanted fat from specific areas of the body, such as the thighs, chin and abdomen, accounted for 200,000 procedures in the US last year.
Tuesday, April 26, 2011
Garlic Stuffed Chicken ~ Texas Fit Chicks Bootcamp Trainer Favorite!
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Chicken should be a staple when trying to eat clean. Bootcamp workouts and eating clean will get you to your results twice as fast as just boot camp alone! My children get sick of mundane chicken from the grill ~ so I have to always find ways to spice it up and keep it interesting! Here's a recipe I love that is also great for you!
Garlic-Stuffed CHicken
2 servings
2 chicken breasts (about 1lb)
10 cloves Garlic, halved
1 egg, beaten
1/2C Wheat Germ
- Prehead oven to 350
- Use a sharp knife to make 10 small cuts per chicken breast
- Insert a piece of garlic into each cut
- Coat each breast with egg and wheat germ
- Bake for 45 mins or until cooked through
Calories: 418, Total Fats: 9g, Sat Fat: 3g, Trans Fat 0g, Sodium: 187mg, Total Carbs 20g, Fiber 4g Protein 66g, Sugars 0g, Iron: 5mg
- Oxygen Magazine
Thursday, April 21, 2011
Top 10 Favorite Trainer snacks
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Snacking throughout the day is the best way to keep your metabolism stoked and body out of starvation mode. The following snacks are my personal favorites...and while I'm not a nutritionist...I get asked what I eat often. Thought I would share my top 10 fave snacks with you! One other note - I don't "count calories" throughout each day. I think these have on avg of 200-250 each, give or take a few.
- Muscle Milk Light with frozen banana ~ Great protein with no sugar or lactose. I freeze bananas (when they're on the greener side). Pour can of Muscle Milk into cup, run banana under a little water to soften the peel (or peel before you freeze) unpeel banana, chunk it up into 3 pieces. Add ice and blend. Consitstency of a milkshake and really satisfying! I get the 18pk of muscle milk at Sams (around 24 bucks)
- Supreme Protein ~ best protein bar EVER. Yummy and only around 200 cals. Truly tastes like a candy bar and kills chocolate cravings for me.
- Edamame ~ Buy it already portion sized out for you at Sams (frozen). Steams in the bag and only has 150 calories. Keeps your hands busy as you snack.Great movie watching snack!
- Celery w/ Almond Butter ~ Celery has like 20 calories for 3 stalks. Add 1T of almond butter and it's a great healthy snack that my kids actually love!
- Apples ~ Apples are full of fiber which is always good when trying to lose weight. Try to buy organic since the skin is thin, and they will be full of pesticides. Once you eat the organic for a while, the others taste really bad. Buy only what you will eat for the week - they will go bad faster than non-organic (which is NOT a bad thing!)
- Greek Yogurt with Frozen berries ~ this is so good. 1C of plain greek yogurt, 1/2C of frozen blueberries,strawberries, etc. and a Truvia packet (or liquid stevia). Satisfies my sweet tooth and is packed with protein. Deeee-lish
- Raw, Unsalted Almonds ~ I keep a ziploc bag of these in my car all the time. They are perfect for when you're out and start getting hungry. Has saved me from the drive-thru many a time.
- String Cheese and a cup of hot green tea ~ This is a great afternoon snack. Eat the cheese slowly and savor with the tea. It's relaxing and the benefits of green tea is another entire article in itself!
- Turkey Lettuce Wrap ~ Choose low-sodium breast of turkey from the deli, wrap in a piece of Bibb lettuce and have 2 or 3 for a great snack. This was from South beach when I tried that a decade ago, and I still remember (and love) this snack
- Hard Boiled Eggs ~ I boil a dozen eggs every Sunday and they are gone within the week. Kids love them and they are a really easy grab and go snack that fill me up! Need more than 1? Have up to 5 egg whites and 1 yoke.
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Texas Fit Chicks Bootcamp Times and Locations
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Stonebridge Ranch (McKinney)
MWF 5am-6am & 6am-7am (Trainer - Melody)
or
MWF 9:30am-10:30am (Trainer - LeighAnne)
trainwithmelody@gmail.com
Stonebridge Ranch (McKinney)
M,Tu,Th 7PM-8PM (Trainer - Meridith)
trainwithmer@gmail.com
East Frisco (Custer/Eldorado)
MWF 5:30am-6:30am (Trainer - Christine)
trainwithchristinetaylor@gmail.com
Central Frisco (Legacy/Lebanon)
MWF 5:30am-6:30am AND *NEW*9am-10am(Trainer - Michelle)
trainwithmichelletx@gmail.com
*NEW* Plano (Spring Creek/Preston)
MWF 5:00am-6:00am (Trainer - Titia)
trainwithtitia@gmail.com
*NEW* Prosper (Lighthouse Church)
MWF 5:30am-6:30am (Trainer - Toni)
trainwithtoni@gmail.com
Monday, April 18, 2011
Fitness Plans for 2012? Reach your Goals with Texas Fit Chicks Bootcamp!
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Are you ready for the New Year? Is one of your resolutions going to be weight loss? Thousands of people will make that a goal, but won't stick to it. If you are ready to get committed to your Fitness and Health, Texas Fit Chicks Bootcamp is the place to be. How many of us have a gym membership that we pay for each and every month and never go? If you're lacking motivation and need someone to check in on you when you don't show up for a workout, you've just found it. Our bootcamp trainers have a true passion for helping women lose weight and live healthier lives. Here's what a few of our clients at Texas Fit Chicks are saying about our bootcamp:
Down 7 pounds and 8 inches in 5 weeks! Texas Fit Chicks has been such a great experience. I have attended a couple different locations and every trainer I've had has been wonderful! As someone who has never been especially fit, it's great to finally be enjoying a workout. The support from the trainers and my fellow fit chicks has made all the difference. I have a couple of friends who have signed up after seeing my results, and I truly can't say enough good things about my experience with Texas Fit Chicks. I'm already signed up for two more sessions, and hopefully many more in the following months! Kelsey A.
"Bootcamp has helped me on many levels...outside of getting stronger as the weeks pass by, I feel better. I feel healthier, stronger, more energized, sleep better, and all those things that come with working out. But I also think it has added structure in areas where I was lacking it. I've started really considering what I consume and put in my body these days where I had never really given a thought to it in the past. I've seen results and in those results it makes me want to work harder and get in even better shape. I would definitely recomment TFC to friends and family...even strangers! I thoroughly enjoy the workouts!"
Tracy E.
"Joining Texas Fit Chicks Boot Camp has been a life changing experience for me. I have finally found the motivation that I was lacking for so many years. I was very nervous when I joined boot camp that I would not be able to keep up in the classes. From the first day of class I have felt comfortable and confident in my abilities. The trainers show you different levels for each exercise and allow you to increase to the next level at your own pace. I also enjoy how every class is different and the exercises are fun. After 3 months I have lost 24 lbs and 18 inches. I could not have done it without Texas Fit Chicks Boot Camp." - Brooke R.
"This boot camp helped me push myself harder than I ever would have pushed myself at the gym. The large variety of strength and cardio exercises kept me from ever getting bored and the accountability of being in a class setting kept me from making any excuses! I lost weight and inches in my first five weeks and am looking forward to losing even more!" Karen M
"I was really really nervous about starting this boot camp. I didn't think I'd be able to handle the level they worked out. It's been a great experience so far. Melody assured me I wouldn't feel uncomfortable (I'm REALLY shy), and although I was still hesitant, I gave it a shot. She was right. I haven't felt uncomfortable one time. I've been able to work out at the level that feels right for me. I can already see a difference in my body and have only gone 4 times so far! I already can't wait to sign up again." Danielle O.
Sometimes chicks are nervous that they won't be able to "Do bootcamp" because they feel like they're not fit enough. I can't tell you the number of times that I've heard the following: "I need to start working out so that I can do ok once I start with Texas Fit Chicks." Nothing could be further from the truth! We show each exercise at beginner, intermediate and advanced levels. Don't take it from me though, here are a few of our chicks and their experience with our fitness boot camp.
We strive to make Boot Camp fun and EFFECTIVE. Our number one goal is for YOU to reach your goals. Our Female trainers are all experienced and experts in our field - with national certifications. We will never try to sell you supplements, Shakes or anything else. Just result Driven workouts. We love training chicks in McKinney, Frisco, Plano and Prosper ~ and have women that drive from Allen, Prynceton and Dallas to join our bootcamps! Jump in on any Monday that works for you...and with the flex option you can do bootcamp even if you travel or have a changing schedule from week to week.
We know you have other options when it comes to working out ~ and if you've not been one of our Fit Chicks yet, we wanted to let you know WHY you should choose our bootcamp, and what makes us different than the rest!
- Instructors that are ALL nationally certified Personal Trainers. This cert requires much more in depth study than the group fitness cert. You can be confident that your trainer knows what she's doing and can also address any health issues or concerns you may have when working out with us!
- Nutritional Guidance ~ You will get a FREE meal plan when you join Texas Fit Chicks Bootcamp, that was created by a registered dietician exclusively for us. It will give you healthy options to mix and match over the course of your bootcamp
- Our philosophy ~ we think that it's unnecessary to scream at people when trying to motivate them. That will never happen in our bootcamp. We don't use whistles, intimidation, or (heaven forbid) megaphones to encourage you to work hard. Our clients experience amazing results without that! There's just no need for it. We motivate, encourage and inspire and that's what our clients love.
- Amazing workouts! We have dozens of women that stay with us year after year because they never do the same workout twice. Melody creates workouts for all of our locations, and incorporates Kettlebells, Medicine balls, resistance bands and more to keep it fun, and you're always guessing what's coming next.
- Perfect for every level! Our trainers teach you how to modify each and every exercise we do, so that it's appropriate for every fitness level.
- All women. There's never any problem if your shirt is riding up your back doing the beloved mountain climbers ~ since it's just women there! Many times male-led camps don't focus on what women really want to work, or they overtrain clients which leads to injury. I've heard from too many clients that tried a male-led bootcamp and have had that experience.
- Consistency. There are lots of bootcamps that pop up overnight, and go away just as fast. Texas Fit Chicks has been going strong since 2009, and all of our trainers have years of training experience. We aren't going anywhere ~ and you can count on a great workout every single time we meet.
- We are INDOORS for the winter ~ and if there's rain. Not in a parking garage, not under a canopy, inside a climate-controlled bldg. Even if there's not lightening, we won't ask you to workout in the rain (unlike others) - we don't want to do that, and don't expect our clients to do something we wouldn't do ourselves!
- Affordable Accountability ~ If you're not in class, we will email you each and every time you miss. You're not just a number to us, we want you to reach your goals as much as you do, and to get there, you've got to be there! You will always hear from your trainer checking in on you, and we miss you when you're gone.
- We make it FUN! You will make friends, laugh, work, and meet other chicks that have the same goal as you do ~ to get healthy! Our bootcamp makes it easy to form great relationships with other women.
Just want to do ONE 5 wk session with Texas FIt CHicks?
5 Week No Excuses Bootcamp
Locations in McKinney, Allen, Prosper, Plano and Frisco Texas! Early morning bootcamp and evening bootcamp available. Limited Space ~ Reserve your spot today!
Questions? Email us: texasfitchicks@gmail.com
Click here for more details
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