College Station Texas Fit Chicks Weekend Workout!

Start with a good warm up-jog around your neighborhood or the house, arm circles w/both arms, high knees for 10, butt kicks for 10, walking quad stretch (grab w/opposite hand) for 4-6, walking glute stretch (pull knee into chest) for 4-6 counts

grab your weights:

15 lateral raise (standing tall w/weights in hands lift weights directly to the side until they are parallel with your shoulders then return to start)

15 front raise w/static hold combo (standing tall lift weights directly in front of you until they are parallel w/shoulders and hold for 3 seconds then return to start)

25 jumping jacks

20 superman alternating (on stomach lift all limbs off floor-alternate lifting opposite arm/leg off floor and return back to start-arms and legs should NEVER touch the floor)

20 alternating toe touch (abs) (lay on back with arms stretched overhead and legs stretched out-lift right leg to meet hands up high and return to start-lift left leg to meet hands up high and back to start) (try to keep arms and legs off the floor the whole time) (count for 20 total-10 each side)

25 jumping jacks

15 dumbbell squat (dumbbells on shoulders and squat nice and low w/knees behind heels and chest up and return to start-contract glutes on the way up, especially at the top)

12 twisting push up (push up and open body up to the side to make a "t" and return to push position-go on knees if necessary)

25 jumping jacks

20 prisoner pause squats (hands behind head lower down into a deep squat and pulse down 3 times and return to start-keep chest and eyes up and squeeze glutes at the top of the movement)

25 jumping jacks

Booty Burner 

30 seconds each exercise on one leg then repeat w/other leg

-bridge w/single leg lifts (get in a bridge position with knees bent and lift one leg to the ceiling and raise it up and down)

-bridge w/single leg pulses (same position as before but pulse same foot up and down-small movements)

-bridge straight leg raises (in a bridge position-straighten same leg up to ceiling and lower it straight until it’s close to the ground and return to top)

-side plank forward prisoner circles (side plank on hands with bottom knee on floor-straighten top leg and lift and make small forward circles with your leg)

-side plank backward prisoner circles (same as before except backwards circles

place dumbbell behind knee:

-elbow plank reverse lifts (on all fours-place dumbbell behind knee-lift heel straight up towards ceiling and back down)

-elbow plank reverse lift pulses (same as before but small pulses)
-firehydrants (on all fours-lift knee to the side while squeezing dumbbell with leg)

exhale on the way up on each exercise

keep core tight (don't let belly sag)

www.texasfitchicks.com/teresa

Introducing New Camp: Clear Lake Texas Fit Chicks!!

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Location - Clear Lake Park 5001 E NASA Pkwy, Seabrook, TX 77586
Phone number: 281-222-5209
Camp Times: Monday, Tuesday, Thursday 5:30am-6:30am
Free Preview Week: 9/30-10/3
Camp Launch: 10/7

We will meet in the main parking lot at the entrance of Clear Lake Park off E Nasa Pkwy. In case of rain, we will be under the big awning, located near the playground. The Park is on the water side of Nasa Pkwy between 45 and 146.

What to Bring

You will need to bring a yoga/exercise mat, a water bottle, small towel, and a pair of dumbbells/hand weights. Please bring weights that you will be comfortable using. Anywhere from 5lbs for beginners to 10lbs for the more advanced is a good place to start. Every Thursday will be exercise ball day, so you will need to bring an exercise/stability ball with you this day. All of this equipment can be found at Wal-Mart, Target, Academy, Sports Authority, or any other sporting goods store. Make sure you select your equipment based on your own needs. The stability ball should be the proper size, the box will help you select the correct size based on your height.

Also, be sure to wear comfortable, work-out attire and supportive tennis shoes.

 

 

Hi, future fit chicks! My name is Sydney Parker and I'm beyond excited to launch my 

Clear Lake Texas Fit Chicks

I'm a senior at the University of Houston, studying kinesiology with a double minor in biology and nutrition. I'm a ACE certified personal trainer. I'm a very active individual and love competitions! I've run 3 half-marathons in the past year and have done numerous mud challenges!

My love for fitness started when I was in high school after a knee injury sidelined me from being able to play softball in college. I played softball for 11 years and had plans of playing at the University of Texas. Unfortunately, I tore my meniscus and my acl playing soccer and was unable to continue playing. As soon as I was able, I joined a gym and started training to get back in shape since I put on a few pounds with my injury. With the help of a personal trainer, I got into the best shape of my life. I learned the best techniques to cut weight in a healthy way and how to put on muscle in all the right places. I've been in love with working out ever since. The gym is my home away from home. I love working out in any I can and always love coming up with new ways to make working out fun! I always find ways to challenge myself, whether it be running a mile just a little faster or increasing my flexibility in yoga class!

I can't wait to spread my passion for working out to all you future chicks! I want to help anyone out who wants to embrace their inner athlete. If you have a body, then you're an athlete! All you have to do is embrace it and learn how to challenge it. With Texas Fit Chicks, you'll be able to transform yourself into a happy, healthier being but in a fun way. I hope to see you all very soon and can't wait to get started! :D

Sydney@texasfitchicks.com

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CHICK TURNED TRAINER: Trina Harris

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I have been so blessed to be able to watch women change their lives each month through fitness for the past 4 years. We have several amazing women who are now our chicks turned trainers! These ladies started as TFC chicks and found a love for fitness they did not know they had. Through our brand new "Chick Turned Trainer" blog series we will share their inspiring stories with you. We hope you enjoy! ~Melody

 

When I was asked to share what Texas Fit Chicks has done for me, I immediately thought about the fact that my full time job is phasing out and will be gone in December.  Essentially I will be “retired” from the corporate world. For more than 10 years, I’ve been working 60-80 hour work weeks between May and November in the event industry, specifically focusing on corporate picnics and weddings… But thanks to Texas Fit Chicks, that’s all changing!

As some of you have seen in my bio, I became a client in June 2011.  I quickly fell in love with everything TFC!  Both of my parents were very sick at the time and I was determined not to grow old, overweight and ill if I had anything to do with it. I’m the child who won the responsibility of taking them to doctor appointments, grocery shopping, help with laundry – whatever needed to be done and it was important that I had good health and lots of energy to take care of them plus work all of those hours.

Something was mentioned in class one day about TFC expanding and I quickly jumped on the opportunity to become a trainer (Seriously…less than a month after it was mentioned, I was sitting in a personal trainer certification class).  I lost my sweet mom in June 2012 and the last week of July, I started with a 5am class in Anna, Texas on the Brookshires grocery store parking lot.  In just over a year, I’ve expanded to three classes and my attendance has just about tripled from that first class on July 24, 2012!

I’ve since bought a house and moved back to Anna, my hometown, to be close to my “work” and family and help my father who is battling numerous health issues.  After this December, Texas Fit Chicks will be my full time job.  I feel so blessed to 1) own my own business 2) call Texas Fit Chicks my family (it certainly shouldn’t be called work) and 3) know that every day of the week I am inspiring the ladies in my camps (and even men who are getting on the fitness wagon) to live a happy, healthy and fit life for whatever their personal reasons may be.

 

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Anna Texas Fit Chicks on 

www.texasfitchicks.com

Introducing New Camp: Tomball Texas Fit Chicks!!!!!

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Tomball Texas Fit Chicks Bootcamp

12655 Northpointe Terrace Drive

Tomball, TX 77377

(210) 259-7825

Monday, Tuesday, Thursday 5-6AM

Location of Tomball Texas Fit Chicks Bootcamp is in front of the tennis courts/recreation center and is visible off Northpointe Blvd.

 I live to help people change their lives...it's my passion! I am 31 years old and I had struggled with my weight and fitness lifestyle on and off for years...then I had a major reality check. My baby brother who was 7 years old at the time, was diagnosed with brain cancer. I was living in North Carolina at the time and he was here in TX. I felt helpless. And at the time I was 60 pounds heavier and never worked out. There was a 10K race where proceeds went to cancer research...So I thought, if my brother can fight cancer then I can definitely run 6.2 miles! It was something I could do for him even though I was miles away. So I started training by myself on a treadmill...and 4 months later I crossed the finish line of that race! I didn't walk one time! My brother was fighting for his life and I was fighting for the finish line. He was inspiring me and he didn't even know it. I am happy to say he is now cancer free! And after that I was hooked...I continued training and ran a half marathon, then a full marathon and even an Ultra Marathon (32 miles all on the sand-beach)! I couldn't get enough! My friends and family kept asking me what I was doing and what motivated me. I decided very quickly that helping others live their best lives was something I wanted to do for the rest of mine! I'm so excited to be part of the Texas Fit Chicks Family and I can't wait to help motivate and encourage you to reach your goals and strive for more. "If you get a chance, take it. If it changes your life, LET IT."

Tera@texasfitchicks.com

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Introducing Rowlett Texas Fit Chicks Bootcamp!

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4701 Lakeview Parkway, Rowlett, Texas 75088
Phone Number: (469) 263-9723

Camp Times: M, W, TH 5:00 am

Free Preview Week: October 14-18th

Launch Date: October 21st!

We will be meeting for bootcamp in front of the old Sears location, a few doors down from Jason's Deli, in the same shopping plaza as Target in Rowlett. The storefront faces the President George Bush Turnpike. If going South on PGBTP, exit Lakeview Parkway. The location will be on the right, before you reach Lakeview Parkway.  If going North on PGBTP, exit Lakeview Parkway, turn left onto Lakeview Parkway, cross over  PGBTP, turn right into the Target parking lot. Go past Target and there will be a strip of stores in front of Ross. That is where we will meet!

What to Bring:

You will need a yoga or exercise mat, hand weights (whatever weight you are comfortable with but will provide a challenge), a water bottle and a small towel.  Every Thursday you will need a stability ball.  You can find these at Target, Wal-Mart, Academy, etc.  Be sure to check the box to make sure you get the correct size.  They are sized by height. You will also want to wear weather-appropriate workout clothes and supportive tennis shoes.

Our Camp Location!

What You Need!

 

Hello everyone!  My name is Shannon Schiefer and I'm so excited to be a part of Rowlett Texas Fit Chicks Bootcamp! I am a stay-at-home mom to AMAZING twin boys who will soon turn 8, and a wife to a great man named Larry who is the Chief Technical Officer for his own company he started last year.  

My weight loss and fitness journey started on December 7, 2009. It was the day I finally realized if I didn't do something right then I would not be around to see my sweet little men grow up. I was 231 pounds, very obese, and was on cholesterol medications. I was in a very bad place. I was also battling (and continue to battle) hypothyroidism, Hashimoto's Disease and PCOS. I also come from a long line of bad hearts, high blood pressure and diabetes. After much denial I had to admit to myself that I was addicted to food. I used to be active and healthy but after suffering great personal tragedy food became my coping mechanism. It spiraled out of control. 

After conquering my food addiction and implementing exercise I decided I needed a bigger goal to work towards so I registered for my first half marathon in 2010. Then at the beginning of 2013 I decided to take another step and contacted the National Academy of Sports Medicine to begin the process of earning my CPT. I passed my exam at the end of April and a friend told me about Aimee and Texas Fit Chicks. I reached out to Aimee, she put me in touch with Stephanie and the rest, as they say, is history!

I look forward to sharing my journey with the women of Rowlett and empowering them as they begin their own journey! I want to help women reach their full potential and to become the best and healthiest self they can be. I'm so excited to start this next chapter in my journey.  I can not think of a better group of women to be sharing it with!  You are all an inspiration!

Shannon@texasfitchicks.com

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Introducing Round Rock Texas Fit Chicks!

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IKEA I35 & FM 1431 - meet in parking garage

1 Ikea Way Round Rock, TX 78665

Mon, Wed, Thu @ 5-6a

(512) 934-4973

 

 

Jessica Apodaca is a boot camp instructor and personal trainer since 2004. She is also a certified CorePower Yoga instructor and will teach power yoga to anyone willing to roll out their mat. Also a culinary graduate, Jessica loves everything food and is proud to have earned the title as a Holistic Nutrition Educator from Bauman College. She works part time with kids and adults alike educating them on how beneficial and tasty whole foods cooking and eating can be. Texas Fit Chicks coming into her life is a huge blessing and was definitely meant to be! She is so excited to be kicking off Round Rock and North Austin TFC!!

Description:

Always a full-body, fat blasting workout that incorporates high intensity intervals, strength and body weight training, core conditioning as well as flexibility training a meal plan, and grocery list! Guaranteed results! All levels welcome. Modifications and progressions are always given. 

Bring water, weights and a yoga mat.

Questions??

jessica@texasfitchicks.com

Come get your FIT CHICK ON with fitness and nutrition expert Jessica!!!

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The Colony Camp Re-Launch!

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I have been involved with fitness and nutrition since 2005. My journey began at the young age of 22 when I weighed in at 278 lbs. I finally had an epiphany and decided to change my life for good and forever! By making small changes to my way of eating and then becoming active, I lost 135 lbs in 11 months. I kept the weight off until 2011 when I became pregnant with our son, Jaxon. I gained a healthy 40 lbs but struggled to lose it after pregnancy despite my healthy lifestyle. I enlisted the help of a personal trainer at my gym. She opened my eyes to the world of strength training and heavy lifting and became my mentor and friend. With her encouragement and my passion. for the health and fitness industry, I decided to pursue my dreams and became a NASM Certified Personal Trainer and Weight Loss Specialist. It has been amazing and I love helping people change their lives and meet their goals. As much as I am a gym rat, I am also a mom and USMC veteran's wife. So that's why I decided to leave the commercial gym business and become part of Texas Fit Chicks The Colony, Tx. The bootcamps are not only fun, but they are challenging! The atmosphere is full of positive, strong, motivated women! I cant wait to meet all of you and help you accomplish your goals.

-Lindsey

 

The Colony TFC Boot Camp Trainer:

Lindsey S.

lindseys@texasfitchicks.com

The Colony Texas Fit Chicks

4700 Nash Drive, The Colony, Texas 75056

503-704-6769

Camp Hours

Mon: 6:15 am - 7:15 am, 8:00 pm - 9:00 pm

Wed - Thu: 6:15 am - 7:15 am, 8:00 pm - 9:00 pm

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14 Day Fat Flush Coming Sep. 9th!!

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It's a 14 day meal plan that our registered dietician created, 

full of clean eating and info on de-toxing your body 

from processed foods, sugar, etc. 

Also includes at-home-workouts. 

Free to our chicks that are enrolled in our 'No excuses' boot camp, 

Commit to be FIT package or Fit For Less. 

If you want to join us, you can 

register for a camp near you here: 

www.texasfitchicks.com

Sign Up Today!

Strong is the new 40. Re-shape your future with Texas Fit Chicks

Re-shape your future. www.texasfitchicks.com 

 65 camps to choose from

Dallas.Houston.Austin.San Antonio.San Angelo.Temple.Waco.College Station

Welcome new location - Northeast Austin TFC!

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

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

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

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

Here's a link to it on google maps.

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

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

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

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

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

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

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

Trainer Jenna

 

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