Texas Fit Chicks

Eat More to Lose More!

2012-01-28T07:14:00.001-06:00

There have been times over the years that a client will hit a plateauwhen training, and it's time to break her out of that rut. Nothing is morefrustrating than training hard, and not seeing results, or being stuck. I willtake a look at a typical day, and her eating patterns, and I can quickly spotthe problem. She's not eating enough! Once I had a client show me her typicalday of eating, and she was only taking in 800 calories (and 200 of them werefrom wine). No bueno.

The results of severely restrictingcalories actually prevents our bodies from burning unwanted fat storeseffectively - and unfortunately, this means that weight loss slows down. Thebody goes into starvation mode. Our bodies become super efficient at making themost of the calories it does get from food and drink. The main way it does thisis to protect its fat stores and instead use lean tissue or muscle to provideit with some of the calories it needs to keep functioning. This directly leadsto a loss of muscle, which in turn lowers metabolic rate so that the body needsfewer calories to keep ticking and weight loss slows down. We want to boostthat metabolism throughout the day, so it's a furnace that gets rid of unwantedjiggle!

How do you keep your metabolismticking and your body out of starvation mode? Eat More!

Just make sure it's quality snacksbetween meals, so you're not over-eating. It's a tricky thing to say exactlyhow many calories someone needs, but if you're losing more than 2 pounds a week,you might be restricting calories too often. The American College of SportsMedicine (ACSM) recommends never to go under 1200 calories if you're a woman,so be sure and track your food intake, to make sure you're at that number.

Snacking throughout the day willhelp you reach your caloric requirements for weight loss. Quality lean proteinsources and complex carbs (yes, I did say carbs) in combination with unlimitedveggies will leave you feeling light and ramp up your metabolism throughout theday. If you go to our blog post list you will find other articles that outlineour trainers favorite healthy snacks, and a few other articles related to cleaneating and weight loss.

There are approximately 3500calories in a pound of stored body fat. So, if you create a 3500-caloriedeficit through diet and exercise over 7 days, you will lose one pound of bodyweight per week. Create a deficit of 500 calories a day, and you've got it!This is the healthy way to do it. I've heard from many clients that do severelycalorie - restrictive 'weight loss diet plans' and they come to me after theyhave done the program, lost a bunch of weight, and six months later they'vegained it all back (and many times more!). The only true way to healthy weightloss that lasts, is a change of eating habits and exercise. I know, that's notfast or easy - but nothing worth having is! Once you start on your personalweight loss journey, you will be amazed at your new energy levels, and howthings seem easier in everyday life. You might even start to love your newlifestlye! Many of our Texas Fit Chicks that were sedentary before boot campwith us, now look forward to working out and love their new way of life.

One last tip - never, ever leave thehouse for an afternoon of errands without something in your purse so you canstay strong when the 3pm cravings come around. Perfect and portable optionswould be

Almonds(Raw/Unsalted) around 20 is 1 serving

Quality Protein Bar(there is a lot of junk out there that's basically a candy bar in disguise withthe amounts of sugar they have) Here's a great one that's really tasty and VERYhealthy http://www.questproteinbar.com/

Apple

Edamame

Banana

Pear

This will set you up for success nomatter where you go! I also leave a Quest Bar in my glove box...just in case I'veforgotten to throw one in my purse.

Hope this information helps you ~ we'd love to have you joinus at TexasFit Chicks Boot Camp for a non-military women only boot camp thatwill bring a trainer into your life and guide you on your journey!!! Click here for a list of our times and locations around the N. Dallas area

We also train REAL Housewives in the Austin Area! Located in Cedar Park, Tx - MWF 5am-6am with Alyssa! Reach her here - trainwithalyssa@gmail.com for more information

If you are a current client of ours ~ we'd love for you to comment below and leave 3 words that describe boot camp with Texas Fit Chicks (yes, limited to just 3 :)
Have a GREAT day chicks!
Melody Chandler
Owner/CPT
Texas Fit Chicks boot camp
texasfitchicks@gmail.com

NEW Richardson Location of Texas Fit Chicks Boot Camp

2012-01-28T06:49:00.002-06:00

Texas Fit Chicks is now in Richardson!

We are so excited about our new Boot Camp location, and you chicks will be working with an amazing trainer!!

Keali Harmon is an experienced boot camp trainer and knows how to help women of all levels lose weight, and get FIT!!

Our program comes with a Free Meal Plan, a Full Body Comp by Keali, which includes all measurements, calculating of body fat % and Body Mass Index. She will do this on your first day of boot camp and then again at the end of your 5 week session so you can see your results side by sid. It's not uncommon for our chicks to lose more than 8 pounds and 7-8 in inches with just one session! If you need to lose more than that, you might consider our Fit For Less, which brings boot camp down to just $10 a class!

Here's what some of our chicks have to say about TFC:

It's by far the best thing I've ever done. Michelle keeps us challenged at each workout and always encourages us to make it thru it! The workouts are never the same which keeps me from getting bored and keeps me coming back!

I've lost 35 lbs to date and excited to continue to work towards my goal weight in 2012. I'm healthier, have more energy and feel I can tackle anything with the support of my trainer and TFC. - Cindy C.

Like many women, I looked the best I have ever looked on my wedding day. Since then, I put on a "happy layer" and we've moved to a new city because of my new job which all added up to not looking or feeling my best any more. I started training with Aimee and Texas Fit Chicks about 3 months ago and this weekend for our anniversary dinner, I'm going to rock the dress that I originally wore to my rehearsal dinner. The very best part is that I'm feeling my best again because I'm strong and healthy. The encouragement and positive attitude of my trainer and the other women in my boot camp keep me coming back for more and I'm amazed at what I'm able to do now! ~ Jen

In March of last year, my husband and I quit smoking. I traded in that bad habit for eating sugar and immediately gained 10 pounds. One day I decided I wasn't doing that any more and was going to clean up my diet and lose that weight. I dropped the sugar and started working out at the gym with my husband. Although he dropped weight quickly, mine didn't budge. I even spoke to my Dr about it and she basically told me that gaining weight was part of getting older and that it was only going to get worse the older I got. I felt so yucky about myself and cried many times to my husband. I didn't know what to do. But then, I found Texas Fit Chicks on facebook. The weekend after Thanksgiving I decided, I'm going to try this, I'm going to sign up. I have to do something! So the first class, I thought "Oh Lord, I don't know if I can do this". But just when I started to lose momentum, Melody would tell us all "Push, push push!" and so, I'd just keep on pushing. Last week I tried on a shirt and I couldn't believe it, it went over my hips a little better. I must have looked in the mirror 3 times to double check and yep, the shirt was fitting better. I even modeled it for my husband! I'm thrilled, humbled, thankful, grateful...all of it for this program and have already signed up for another 15 weeks. And I'm learning it isn't about a number on the scale, it is about how you feel about yourself...how you feel in your own skin..and right now, I'm feeling GREAT thanks to Texas Fit Chicks!

- Casey W.

Her camp starts Feb 6! The location will be inside the Gymnastics Place just a couple of miles from Coit/Campbell! THey will meet MWF 5:30am-6:30am. Ready to get started with Keali and transform your body, and life? Email her for any additional information

trainwithkeali@gmail.com

Or - sign up online through our website

Click here to visit our website

7 Quick and Easy Recipes under 400 Calories

2012-01-16T10:41:00.000-06:00

Follow Us

Texas Fit Chicks Bootcamp found 7 great recipes under 400 calories! Perfect way to feed the family and they're all delicious! They won't ever know it's healthy :)

Healthy Meat Loaf

Ingredients:

2 pound(s) lean ground turkey

2 large egg whites

2 stalk(s) celery, finely chopped

1 small onion, finely chopped

1 clove(s) garlic, crushed with press

1 Tablespoon(s) olive oil
3/4 cup(s) (from 1 1/2 slices bread) fresh whole wheat bread crumbs

1/2 cup(s) no salt added tomato sauce

1/3 cup(s) fat-free milk

1 tablespoon(s) Worcestershire sauce

1 tablespoon(s) Dijon mustard

1/2 teaspoon(s) salt

1/4 teaspoon(s) coarsely ground black pepper

Directions:
Preheat oven to 350 degrees F. In 12-inch nonstick skillet, in oil, cook celery and onion on medium 10 minutes or until vegetables are tender, stirring occasionally. Add garlic and cook 1 minute. Transfer vegetables to large bowl and let cool, then add turkey, bread crumbs, milk, Worcestershire sauce, egg whites, 1/4 cup tomato sauce, 1/2 teaspoon salt, and 1/4 teaspoon coarsely ground black pepper; mix with hands until well combined but not overmixed. In cup, mix Dijon and remaining 1/4 cup tomato sauce.

In 13″ by 9″ metal baking pan, shape meat mixture into 9″ by 5″ loaf. Spread tomato sauce mixture over top of loaf.
Bake meatloaf 55 to 60 minutes or until meat thermometer inserted in center reaches 160 degrees F. (Temperature will rise to 165 degrees F upon standing.)
Let meatloaf stand 10 minutes before removing from pan to set juices for easier slicing. Transfer meatloaf to platter and cut into slices to serve.

Nutrition Facts:
*Makes 5 Servings*
Cals – 329
Carbs – 29g
Fat – 12g
Protein – 37g

10 Layer Crock Pot Beef Hash

1 ½ lb. lean ground beef (93% lean)
6 medium potatoes thinly sliced
1 medium onion thinly sliced
½ t salt
½ t pepper
15 oz. can of corn, undrained
15 oz. can of peas, undrained
¼ c water
1 can fat free cream of mushroom soup.
Brown the meat in a skillet and drain. Layer the ingredients in the crock in this order:
¼ of the potatoes
¼ the onions
¼ the salt and pepper
½ the corn
¼ the potatoes
½ the peas
¼ the potatoes
¼ the onions
¼ the salt and pepper
½ the corn
¼ the potatoes
½ the peas
All the water
All the meat
All the soup
Cover and cook on high 4 hours. Be sure to give each person a serving that contains some of each layer.

Grilled Antipasto

6 T lemon juice
3 T white balsamic vinegar
2 t oil
¼ t kosher salt
2 cloves garlic, minced
3 plum tomatoes
2 red peppers, quartered
2 yellow peppers, quartered
2 zucchini cut lengthwise into thick slices
1 red onion cut into thick slices
1 large eggplant cut into thick slices
Pam
4 oz. prosciutto slices
1 oz. peppered ham
2 oz. fresh mozzarella, thinly sliced
Basil as a garnish
6 green olives
Salt and pepper to taste
Mix the first 5 ingredients as a marinade and dressing for the veggies. Take ¼ c of the dressing and brush it over the veggies. Spray a grill rack with cooking spray and grill veggies 5 minutes a side or until they have a bit of char on them. Place veggies on a platter and brush with the rest of the dressing and sprinkle with salt and pepper. Add the rest of the items to the platter and serve immediately.
4 servings
291 calories per serving

Chicken Salad with Cous Cous

1 c uncooked Israeli couscous
1/4 c chopped kalamata olives
2 T chopped parsley
2 T oil
1 T lemon juice
1 t grated lemon zest
Salt and pepper to taste
1 garlic clove, minced
14 oz. boneless skinless chicken, broiled and cut into slices.
Cook couscous according to package directions the drain and rinse with cold water to stop the cooking process. Mix olives, parsley, lemon, oil salt, pepper and olives. Add couscous and chicken and toss.

4 servings
345 calories per serving

VEGGIE PITAS

2 T oil
1 T vinegar
1 t grated lemon zest
1 t oregano flakes
¼ t garlic powder
¼ t onion powder
Salt to taste
1/8 t cayenne pepper
¾ c chopped romaine lettuce
½ c finely chopped tomato
½ c finely chopped English cucumber
¼ c chopped black olives
¼ c crumbled low fat feta cheese
4 6 inch pita pockets, sliced
Mix oil, vinegar, zest, oregano, garlic and cayenne. Add in all the rest of the ingredients and mix well then spoon mix into pita breads.
4 servings
260 calories per serving

GREEK PIZZA

1 Sahara whole wheat pita
1/3 tablespoon olive oil
2 tablespoons fat free feta crumbles
2 leaves of fresh spinach, chopped
1 slice of tomato, diced
2 tablespoons of diced black olives
2 tablespoons of diced onion

2 tablespoons of diced banana peppers
1/2 a Chicken breast, cooked and cut into bite size chunks
Crushed red pepper to taste
Directions:
Heat oven to 350 degrees. Place all ingredients on pita and bake for 20 minutes.

Nutrition:
Calories – 286
Carbs – 35
Fat – 8
Protein – 17
*Keep in mind, the fat is all from olive oil, so its good fat!
Messy - nothing to hold everything together, but YUMMY!

Crock Pot Mexican Pork

3 lb. pork loin
1 1/2 c salsa verde
1 3/4 c chicken broth
1 medium onion, thinly sliced
1 t ground cumin
Salt and pepper to taste
14.5 oz. can diced tomatoes, drained well
1/2 c chopped fresh cilantro, divided
1/2 c light sour cream
Trim meat and cut into 2 inch chunks and place in crock pot; sprinkle with salt and pepper. In a saucepan mix salsa, broth, onion, cumin, salt and pepper and bring to a boil then pour it into the crock pot. Add tomatoes and mix. Cover and cool 6-7 hours or until meat is very tender. Transfer meat to a bowl and keep warm. Pour the sauce an veggies into a skillet and cook for 15-20 minutes to thicken sauce. Add in pork and ¼ c cilantro and heat through. Garnish each dish with sour cream and cilantro.
To make this without a crock pot, preheat oven to 350 degrees and place pork, salsa, broth, onion, cumin, salt, pepper, tomatoes and ¼ c cilantro in a large baking dish. Cover tightly with foil and bake 2 ½ hours. Uncover and bake 15 minutes. Garnish with sour cream and cilantro.
8 servings
252 calories per serving

Thanks to 400 calories or less blog for these great dishes! You can find more yumminess here:
http://400caloriesorless.com/

Texas Fit Chicks Boot Camp

8:30am Texas Fit Chicks Bootcamp coming to Prosper

2012-01-16T08:21:00.001-06:00

Texas Fit Chick Trainers

Are you looking for a bootcamp that meets right after you drop the kiddos off?

Now you've got it!

MWF 8:30am-9:30am bootcamp starts MONDAY, Feb 6!

Amazing location - they will meet in the full gym area of Northstar Gymnastics on 380!

Fantastic workouts, Free Meal Plan, Free full Body Comp with your trainer before and after your 5 wks

Awesome Texas Fit Chicks trainer Amber will be leading you to your personal Fitness Goals! Here's a little more info about her:

"I have been a Registered Nurse for 17 years and have always been involved with fitness and promoting healthy lifestyles. I come from a family that has a love for food and deals with obesity and many of its associated health problems. Being a mother of 3 I think it is so important to promote a healthy lifestyle that includes good nutrition and exercise. Being a Cooper Certified personal trainer allows me to help people live their best life possible!"

Get bootcamp for as low as $10/class with our FIT FOR LESS package

Sign up for this bootcamp and get a BONUS - FREE Massage AND Facial from Essence of Eve Day Spa in McKinney! PErfect way to pamper yourself, after your first week of bootcamp with TExas Fit Chicks!

To reserve your spot today, or if you've got questions, Email Amber at trainwithamber@gmail.com

WE Train REAL Housewives in Prosper!

Testimonials from Texas Fit Chicks Bootcamp clients

2012-01-16T04:30:00.001-06:00

Rather than telling you why you should join our Boot Camp program at Texas Fit Chicks, we thought you'd prefer to hear it straight from our clients! Here is a compilation of testimonials that we've recently received from chicks that we train at bootcamp!

Here's what Aimee's clients have to say about her 5am Frisco Bootcamp:

I started working out with Aimee 3 months ago and I have absolutely seen extraordinary results. I have lost inches and am so much more toned! I have spent years trying to get these results in the gym, P90X, etc. This is by farthe best workout experience I've ever had!
~Suzette

Aimee,
I can't thank you enough for getting my bootie back in the gym. I have always been an athlete, but as life has moved on I have neglected taking care of myself. I knew it was something I have needed to do for a while but knew how out of shape I was and was embarrassed to be 'weak'. Your classes have made me swallow my pride and have made me stronger. NO EMBARRASSMENT for being 'weak' only motivation to be a better me!! When I first came I could not do 1 burpee.........I can do them now! Push ups....same thing along with endurance and self confidence that I am on my way to a stronger, healthier, more confidant me!! Thank you for the kick in the pants I needed! I dislike you at 4:15 when I wake up but I love you when the cool down starts!! It is going to be a marathon, not a sprint, and I am glad you are there for me in my journey. TFC and Aimee Storm are changing my life!
~Donna

Like many women, I looked the best I have ever looked on my wedding day. Since then, I put on a "happy layer" and we've moved to a new city because of my new job which all added up to not looking or feeling my best any more. I started training with Aimee about 3 months ago and this weekend for our anniversary dinner, I'm going to rock the dress that I originally wore to my rehearsal dinner. The very best part is that I'm feeling my best again because I'm strong and healthy. The encouragement and positive attitude of my trainer and the other women in my boot camp keep me coming back for more and I'm amazed at what I'm able to do now. Aimee, I really do hope you know how much you are changing my life. I have always struggled with weight and feeling good about myself physically and it has just been so good for me to be in boot camp with you and the other ladies.
~Jen

My name is Tammy, and I started boot camp last September with Aimee Storm in Frisco on MWF at 5am. The reason that I was so interested in joining her class is it pushed me to do something I had never done, plus it gave me a sense of accountability! I was not sure that I do very well with a 5am class, but I have surprised myself! It must be because Aimee is great for holding me accountable for every class and pushing me to my limit, even when I want to give up! Now, it is January, and I am still going strong! I can honestly say it has been the best thing I have ever done!! Without doubt, I have become much stronger, toned, and even lost an inch or two over the last few months all because of boot camp!! With that being said, I am so glad that I decided to sign up!! In addition, I want to give a special Thank You to Aimee Storm for her dedication and believing in all her chicks!! It is because of her we are inspired to work hard and aim for achieving our goals. She is AWESOME!! :)
Texas Fit Chicks is an awesome Boot Camp program, and I highly encourage ALL women to give it a try!! The classes are always different and the chicks find ways to keep them interesting!! The classes are by no means easy, but they are SO worth it!!! :) ~ Tammy

Titia our 5am PLANO Texas Fit Chicks Trainer hears this from her chicks:

"No cookie cutter routines"
Over the past year and a half, I have had the pleasure of training with Titia. Her workouts are always changing and continue to challenge every time! In the past, I have worked with a variety of other trainers and find her style of training to be very effective because she truly keeps your body guessing and you do not get stuck in a cookie cutter routine week after week. Over the time that I have been working with Titia, I can feel a dramatic difference in my strength, especially in my push-ups! I feel so fortunate to have been referred to Titia as I believe that the interest that she has in each client’s personal health and fitness journey helps to keep me moving forward to reach my goals. Emily G.- Dallas

"Awesome results"
A friend of mine asked me the other day if I made a commission by promoting the Texas Fit Chicks Boot Camp. My answer was “no”, but if I were in sales this would be a product that I could easily market because it’s one I’ve come to really believe in! My trainer, Titia, is amazing…and the results I’ve seen in 6 short weeks have been awesome.

Titia motivates us all with her sweet nature and lots of positive reinforcement. The workout is different every day - I love is that we never do the same routine twice! I used to be a runner, but was forced to stop due to knee problems. Then I tried walking, but the harsh pounding on the pavement still stressed my joints. The best part of this boot camp is that we work out every part of the body without placing pressure on any particular joint. I’ve had tons of (good) muscle soreness, but absolutely no issues with knees or hips. Titia offers modifications to each exercise so that we can all work to our best potential, and she obviously cares about each participant. She’s so good that I feel that I’m getting the benefit of individual personal training – just in a group setting!

"WOW!"
I joined boot camp because I noticed that my clothes were fitting a little snugger than I wanted them to fit. I was not motivated to get to the gym on a regular basis so boot camp was the answer for me. Boot Camp challenged me physically and allowed me to perform at my own pace. I never got bored with the classes because every class was different but most importantly effective. The class targeted all of the areas I needed most. I dreaded waking up in the morning to go to class but once I got there and got moving I was fine. My day started off right and I felt energized the remainder of the day. Amazingly after only 5 weeks of boot camp, I lost 6 pounds and 6.75 inches. WOW! Vanessa L.

"I never enjoyed working out."
Thank you so much for the words of encouragement! I have never really enjoyed working out and I am really enjoying this workout!! I never got any concrete results before because I guess I didn't put enough effort in but with this program I am getting results. Patti G.- Plano

"I have three children and have never felt stronger"
I met Titia in 2006 after I had my first son. I was used to working out by myself but after a baby, well, your body is not the same. I wanted a personal trainer that knew what my body had gone through and would know how to get back as close as possible to where it was! Titia is full of knowledge and inspiration and has taught me even more on what I thought I knew about fitness and diet. She has kept my body fit, toned and pushed it to limits that I would have quit by myself. Years later, I now have three children total and have never felt stronger. Besides I am going to need the energy to keep up with three kids! I look forward to each work out and can't wait to see what challenge awaits. Titia is a great trainer, wonderful friend and I encourage anyone looking ot better themselves in amy amount ot try Texas Fit Chicks and see the results! Dee M. - Lakewood Village

"I can't wait for my alarm to go off"
Your class has definitely helped me pick myself back up and start working out again...which was the whole reason why I joined. I've been surprised at how much I like it because I usually do not like mornings or group workouts. Now, I can't wait for my alarm to go off on Mon/Wed/Fri!!! I mostly like that the workout is a surprise every time. Jessica C. - Dallas
McKinney Texas Fit Chicks Trainer LeighAnne teaches our 5am-6am, 6am-7am AND 9:30-10:30am bootcamps! Here's what her chicks had to say:

Before I started working out with LeighAnne I thought I was in shape. I was able to run 3-4 miles 4-5 days a week. After having my 2nd baby I needed something more. I have completed 15 weeks of boot camp and immediately signed up for another 15 weeks. I believe I have found my ideal fitness routine. I couldn't be more satisfied with the results. My body has never been this toned! LeighAnne pushes me to go further than I would ever push myself. Never did I think I would look forward to waking up at 4:30 so I could workout at 5am. She is just amazing! She goes beyond the workouts too. We get recipes and other nutritional information to help us meet our goals. We are educated. I knew I would see results but its because of LeighAnne and Texas Fit Chicks that so much more has changed. I feel smarter, more confident, stronger, healthier, happier and no matter what speed bumps I encounter I have someone that is behind me to push me over them. ~ Melissa A.

I enjoy working out with LeighAnne! Since I started boot camp, I love working out and eating healthy! I like how she pushes us and motivates us- I think in her class- I will accomplish the body I want. ~ Gloria S.
The things I love most about Texas Fit Chicks Bootcamp is that every workout is challenging and different, even though it's hard work it's always fun, and our trainer motivates me to give all that I have to each workout. I have more energy and feel so much better since I've become a "Chick"!!!!
Mary B
Previous to Leighanne, my workouts were not matching my eating habits. I was working out tremendously hard but losing the weight loss battle. I also hated running and I would not push myself in that area at all, I had not run further than 2 miles when we first met. After meeting Leighanne and assessing where I wanted to go with my health and fitness goals, it took no time to drop 24lbs!! She taught me that proper nutrition was a major factor in losing weight and I am now an avid runner, 5 miles by myself!! Thanks to her diligence, patients and knowledge I couldn't imagine how I would have gotten to this point with out her!! ~ Stephanie
Texas Fit Chicks Owner Melody hears this from her clients:

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
In March of last year, my husband and I quit smoking. I traded in that bad habit for eating sugar and immediately gained 10 pounds. One day I decided I wasn't doing that any more and was going to clean up my diet and lose that weight. I dropped the sugar and started working out at the gym with my husband. Although he dropped weight quickly, mine didn't budge. I even spoke to my Dr about it and she basically told me that gaining weight was part of getting older and that it was only going to get worse the older I got. I felt so yucky about myself and cried many times to my husband. I didn't know what to do. But then, I found Texas Fit Chicks on facebook. The weekend after Thanksgiving I decided, I'm going to try this, I'm going to sign up. I have to do something! So the first class, I thought "Oh Lord, I don't know if I can do this". But just when I started to lose momentum, Melody would tell us all "Push, push push!" and so, I'd just keep on pushing. Last week I tried on a shirt and I couldn't believe it, it went over my hips a little better. I must have looked in the mirror 3 times to double check and yep, the shirt was fitting better. I even modeled it for my husband! I'm thrilled, humbled, thankful, grateful...all of it for this program and have already signed up for another 15 weeks. And I'm learning it isn't about a number on the scale, it is about how you feel about yourself...how you feel in your own skin..and right now, I'm feeling GREAT thanks to Texas Fit Chicks! ~ Casey W.
Michelle our Frisco Texas 5:30am and 9am bootcamp trainer is a favorite among many chicks!

As with most women, it's hard at times to find the balance between family, career and taking care of myself. I decided last summer that I needed to stop letting life get in the way of taking care of myself. After many google searches I came across the TFC website and immediately knew that is exactly what I need, no excuses and accountability!

I started TFC with Michelle last June and must say, It's by far the best thing I've ever done. Michelle keeps us challenged at each workout and always encourages us to make it thru it! The workouts are never the same which keeps me from getting bored and keeps me coming back!

I've lost 35 lbs to date and excited to continue to work towards my goal weight in 2012. I'm healthier, have more energy and feel I can tackle anything with the support of my trainer and TFC.

Thanks to TFC for helping make "me" a priority again. - Cindy C.

I started the boot camp in June 2011 and so far I have not even missed one class! It is so additive! My trainer, Michelle makes the boot camp fun for us. The exercises that we do each time always target different parts of our body, so there is never boring repetition, like what I used to have with the classes in the health club. I love Michelles' training style. She is patient with us and she will watch for our needs. She suggests modifications for people who have back pain or shoulder pain. I really don't know what I would do without this boot camp! With the help of Michelle's boot camp and Melody's diet plan, I lost 12 pounds back in Sept 2011 and I have been keeping it off! - Cecilia K.

If you would like more info on Texas Fit Chicks Bootcamp Click Here

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Questions? Email us! Texasfitchicks@gmail.com

We Train REAL Housewives in N. Dallas

ARE YOU A CHICK THAT WANTS TO Add A testimonial? Please comment below with your experience with TFC! Have a great day!

Weight Loss Tips and Tricks - Texas Fit Chicks Bootcamp

2011-12-31T13:45:00.000-06:00

Before entering the world of Fitness and personal training, I thought that a good workout meant I didn't have to watch what I ate. I didn't understand why I wasn't seeing weight loss even though I was spending more time than ever exercising. You can't out-train a bad diet! Nutrition is so critical when trying to lose weight. A tough bootcamp workout for a solid hour might burn 400-650 calories....but a burger, fries and soda is well over 2,000 for just one meal. You see how that math just doesn't work when trying to lose unwanted pounds.

Choosing the right combination of foods will help keep your blood sugar in check and your cravings to a minimum. With each small meal, include some protein which will keep you feeling full. Healthy snack ideas include:

Handful of raw, unsalted almonds with an apple
Celery stalks with unsalted almond butter (1T)
1 Part-skim cheese stick
Hard boiled Egg (or just the egg whites)
2 cups of 94% fat free popcorn with handful of peanuts
Lettuce wrap with Bibb lettuce and deli turkey
1 cup lowfat yogurt
1 cup lowfat cottage cheese

Those are just a few snack ideas - I have a recipe that many of our clients (and their husbands) love, it's called "Twisted Tuna". It's a fantastic healthy spread that you can use on bread for a sandwhich, a whole wheat wrap or with stalks of celery. I like to make a big batch of it on Sundays - and it lasts all week.
Here's what you need and how it's done:

8 cans of chunk light tuna packed in water - drained
1 cucumber seeded and chopped (use more if you love cucumber)
1/2 red onion (more or less depending on how much you like onion)
1 8oz container of weight watchers whipped cream cheese

Combine all tuna together (make sure you drain it)....then combine it w/ entire tub of whipped cream cheese. Stir in the cucumber and chopped onion and that's it! You're done! Super easy, VERY high in protein and low in calories. One serving is actually considered 1 can of tuna....so you can divide this up into 8 servings.

At the start of each week, I also boil 2 cartons of eggs (18 ct)....then pop them back into the crate and refrigerate. Hard boiled egg whites have about 20 calories in each...and you can eat up to 6 egg whites....and only have 120 calories! Tons of protein in these...and excellent for those afternoon hours when I get hungry before dinner. Just have one egg and I'm happy. My kids love them as a quick snack. If I'm having oatmeal for breakfast, I will eat a couple of egg whites w/ it to add the protein.

Water should be your new best friend if trying to lose weight. It's amazing how many times people confuse hunger for thirst. 4:00 for me is the time of day when I need to drink a big glass of water. If I don't - I find myself scrounging through the pantry for junk...even though I just ate 2 hrs ago, and really shouldn't be hungry. I find when I drink a big glass of water, I am typically not that hungry....just needed to hydrate. Obviously, there are times when my body for whatever reason really does need to eat...but most of the time I just need more water.

I shoot for 3 liters a day of water. Especially if you are working out - and breaking a sweat - 90 oz is a good goal. The recommended 64 oz is just not enough if you're working out.
Food journaling is a fantastic way to track your calories and eating habits.

It's good from several different standpoints...
1) You re-think eating junk when you know you have to write it down
2) You are able to see what times you're hungry in a typical day
3) You can track what snacks/mini meals kept you full and satisfied until the next time to eat
4) You can make sure you are eating enough - and not dropping below the 1200 calorie mark
5) You can journal how you feel physically after eating.

It's amazing when you really start eating properly, how when you eat the junk, your body doesn't feel right. Your energy level isn't what it could be, and fatigue is constant. Set a goal for yourself, to change one bad habit a week...until you are where you want to be physically. For example - if lattes are your thing - try replacing that with hot tea....or not getting one every single day. Let that be your "cheat" for the weekend. If you do things right 90% of the time, you will be ok. I am all about moderation, and you may very well see me sometime getting Milk Duds at the movies....because you have to have your cheat times. Just not every day.

75 Weight Loss Tips from Texas Fit Chicks Bootcamp

2011-12-30T22:35:00.001-06:00

The Holidays are over, and now it's time for a NEW start in 2012! Tired of the jeans being tight? Ready to jump start your fitness? Here are 75 tips for weight loss that really work!

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.

How can I control my raging sweet tooth??

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.

Great ideas for a low-cal dinner when you don't want to cook

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.

How to Cut Calories:

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.

How to Eat more Veggies:

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.

Mantra to stay on track:

“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

Are you looking for a weight loss program that works? Do you live in McKinney, Allen, Plano, Prosper, Frisco or N. Dallas? Jump into a 5 week boot camp with Texas Fit Chicks on any Monday and get affordable training and amazing accountability!
Our Bootcamp is INDOORS for the winter ~ we don't brave the cold!
Texas Fit Chick clients get a FREE MEAL PLAN plus a Full Body Comp from your trainer before AND after your 5 wks to see your results!
Huge Weight Loss Competition starts Jan 9 ~ Prize package worth over $800 to the client that loses the most!
Click here for 30 Day Total Transformation

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Lose weight and reach your NEW YEARS goals with Texas Fit Chicks Bootcamp!

Frisco Bootcamp for Women

2011-12-27T13:27:00.000-06:00

We wanted to share with you what some of our Frisco, McKinney, Prosper and Plano women have been saying about Texas Fit Chicks Bootcamp!

I am in my second session of boot camp, and I love it! They offer a variety of times, so it is easy to find a class that I can attend. Each workout is different - we really don't do the same routine twice. I have seen a change in my body - firmer and inches lost...not to mention that I feel great after each class. It is worth the money spent! Courtney 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.

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 (Now a Texas Fit Chick trainer herself in FRISCO at 5am-6am!)

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 T.

After joining Texas Fit Chicks in June of this year, I've heard the following comments -- it's only August, don't forget: "you are hotttttt" (posted on my FB), "Trina, you look amazing", "hot momma", "if I join boot camp, will I look like you?" I could actually go on, but you get the point: I LOVE TEXAS FIT CHICKS. I've been working out for three years -- some boot camp(s), some personal training, so I won't lie and say I was huge or needed to lose weight. However, I'm more tone now than I ever was in my 20s and 30s! I even have a "two-pack" now and can't wait to make it a six-pack :) The first 5 weeks of class, I lost more than 8", five of which were gone from my waist!! I feel so strong, too! When my friends heard that, they asked where I had room to lose it from based on the size I was already, but I can tell you that when they see me in person they are FULL of compliments. I can't tell you what Texas Fit Chicks has done for me mentally as well as physically. I feel like I can do anything!! Thank you Texas Fit Chicks and especially LeighAnne (Mckinney 5am and 6am bootcamp trainer)!!! Trina H.

I spent 5 weeks with Texas Fit Chicks Bootcamp, and I lost 4" off my waist, 1" off my arms, and I finally have a shape! (Other than round, I mean.) My hubby has noticed, my kids are impressed, and I can't WAIT to get back to Texas Fit Chicks! The best investment you'll make is in yourself, and Texas Fit Chicks Bootcamp is the quickest way to get the body you want. The trainers ROCK!!! Kara B.

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.

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Reach your 2012 Fitness Goals with Texas Fit Chicks

2011-12-27T11:36:00.000-06:00

Are you ready for the New Year? Will Weight Loss be on your list of resolutions? 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 women 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, so it's truly do-able for anyone regardless of Fitness level.

We make working out 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.

READY TO GET FIT? We have a couple of options ~ including one that's PERFECT if you want to lose 15 pounds or more. Our FIT FOR LESS program brings bootcamp down to just $10 a workout! With a 15 week commitment, it's Affordable Accountability! Limited space since we are indoors for the Winter ~ grab your spot today! FIT FOR LESS Bootcamp

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

10 Skinny Crock Pot Recipes

2011-12-20T17:46:00.000-06:00

Healthy Crock Pot Dinners from Texas Fit Chicks Boot Camp

Mexican Style Chicken Chili
4 boneless/skinless chicken breasts
1 (16 oz) jar of salsa (or homemade if you prefer)
2 tsp garlic powder
1 tsp cumin
1 tsp chili powder
1 (11oz) can mexi-corn
1 (15oz) can pinto beans, rinsed

Combine all ingredients. Cook on low 6-8 hours. Shred chicken & serve. Good with low fat cheddar cheese or light sour cream on top.

Easy Roasted Rosemary Chicken
6 skinless chicken breasts
1 can low sodium chicken broth
Fresh onion & garlic (if you have them)
1/2 cup fresh chopped rosemary
salt & pepper to taste

Optional- place sliced onions on bottom of cooker along with minced garlic.

Place chicken breasts in cooker. Pour can of broth then 1/2 cup fresh rosemary. Salt & Pepper to taste. Stir around to get the rosemary all over the chicken breasts. Cook about 6 hours on low.

Served with brown rice and steamed green beans.

Salsa Chicken

2-3 skinless/boneless chicken breasts
1 can rinsed black beans
1.5 cup chunky salsa
1 cup frozen corn

Put your chicken in the crock pot. Top with the rinsed black beans, salsa, and corn.
Cover and cook on low for 6-9 hours, or on high for 4-5.

Cheese Burger Sandwiches

12 servings

1 1/2 pounds leans ground beef (or lean ground turkey)
1/2 teaspoon garlic pepper
8 ounces low fat cheddar cheese*
2 tablespoons skim milk
1 medium green bell pepper, chopped (1 cup)
1 small onion, chopped (1/4 cup)
2 cloves garlic, finely chopped
12 sandwich buns, wheat

Instructions:
Cook beef and garlic pepper in 12-inch skillet over medium heat 8 to 10 minutes, stirring occasionally, until beef is brown; drain.

Spray 3 to 4 quart slow cooker with cooking spray. Mix beef and remaining ingredients except buns in cooker.

Cover and cook on low heat setting 6 to 7 hours. To serve, fill buns with beef mixture.

Slow Cooker Fajitas
1 each med. green,yellow & red (cut into 1/2 in strips)
1 sweet onion (cut into 1/2 in strips)
2 lbs. beef (cut into thin strips - skirt steak is perfect)
3/4 c water
2 tbsp. red wine vinegar
1 tbsp. lime juice
1 tsp. ground cumin
1 tsp chili powder
1/2 tsp. salt
1/2 tsp. garlic powder
1/2 tsp ground black pepper
1/2 tsp. cayenne pepper
8 tortillas warm
1/2 c salsa
1/2 c shredded reduced fat cheddar cheese
8 tsp minced fresh cilantro

Place the peppers & onion in a 5 qt slow-cooker.Top with beef.

Combine the water,vinegar,lime juice & seasonings; pour over meat.

Cover & cook on low for 8-9 hrs or until tender.

Using a slotted spoon,place about 3/4 c. meat mixture down center of each tortilla. Top with 1 tsp. salsa,1 tbsp cheese, & 1 tsp cilantro;roll up.

8 servings

1 fajita equals 335 calories,10g fat(3g saturated fat),69mg cholesterol,564 mg sodium,32g carbohydrate,2 g fiber,29 g protein.

Amazing Pork Tenderloin

1 (2 pound) pork tenderloin
1 cup low sodium beef broth, no sugar added
1/2 cup white wine (or apple juice, no added sugar)
3 Tbsp garlic, minced
3 Tbsp low sodium soy sauce
8 teaspoons dried onion flakes
1 teaspoon onion powder
1/4 teaspoon seasoned pepper
pepper to taste

Place pork tenderloin in the slow cooker with herbs and spices.

Pour broth, wine, and soy sauce over the top, turning the pork to coat.

Carefully spread garlic over the pork, leaving as much on top of the roast during cooking as possible. Sprinkle with pepper, cover, and cook on low setting for 4 hours. Serve with cooking liquid on the side as au jus. Serves 8

Black Bean and Rice Soup

1 medium onion, chopped
3 carrots, thinly sliced (or handful of baby carrots)
2 stalks of celery, thinly sliced
4 cloves of garlic, minced
1/2 tsp ground cumin
1 1/2 tsp dried basil
1/2 tsp chili powder
1/2 tsp dried oregano
1/2 tsp Tabasco sauce
2 16 oz. cans black beans, drained & rinsed
1 14.5 oz can crushed tomatoes
2 14.5 cans reduced sodium chicken broth
1 1/2 cups cooked rice

Combine all ingredients except the rice in Crock-Pot. Cover; cook on Low 8-10 hours, High 3-4 hours) Add cooked rice before serving.

Skinny Taco Soup
1 lb ground turkey
½ lb lean hamburger
3 tbsp taco seasoning

1 can rotel (do not drain)
1 can chili beans
¼ tsp (each) ground cumin, pepper, garlic power
1 tbs onion flakes
¼ tsp red pepper flakes (optional)
1 sm bag frozen corn (optional)
3 cups low sodium beef broth
Additional salt to taste.

Brown meat w/spices & taco seasoning. Pour into Crock pot w/other ingredients and stir. Cook for about 4 hours on low. Serve w/baked tortilla chips.

Cranberry Chicken
2 pounds boneless, skinnless chicken breasts
1/2 cup chopped onion
2 teaspoons olive oil
2 teaspoons salt
1/2 teaspoon ground cinnamon
1/4 teaspoon ground ginger
1/8 teaspoon ground nutmeg
dash ground allspice
1 cup orange juice (100% juice, no sugar added)
2 teaspoons finely grated orange peel
2 cups fresh or frozen cranberries
1/4 cup honey
2 tsp. unsulfered molasses

Preparation:
Brown chicken pieces and onion in oil; sprinkle with salt. Add browned chicken, onions and other ingredients to crockpot. Cover and cook on LOW 5 1/2 to 7 hours. If desired, thicken juices with a mixture of about 2 tablespoons cornstarch combined with 2 tablespoons cold water.

Honey Chicken
1 lb. or 4 small skinless chicken breasts
1/4 tsp. curry powder
1 tsp. cinnamon
1/2 cup diced onion
3 T. oil
1/4 cup honey
1/2 cup chopped fresh parsley
1/4 tsp. powdered ginger
1/4 tsp. nutmeg
1tsp. salt
1 tsp. pepper
1/4 tsp. paprika
1/2 cup water

In a large mixing bowl, combine all of the ingredients. Toss well to coat the chicken evenly. Place the mixture in a slow cooker. Cover & cook on low for 4 hours. If desired, serve over rice or orzo.

Recipes from Skinny Crock Pot

#1 Tip to Avoid Over-indulging at Holiday Parties from Texas Fit Chick Trainers

2011-12-12T15:43:00.002-06:00

Holiday parties can undo a week of hard work at bootcamp if you're not careful! It's no wonder that this time of year so many people pack on the pounds, but our Texas Fit Chick trainers wanted to give you some tips to surviving the Christmas parties without feeling deprived!

We asked for our trainers input on how they attend parties without going nuts on the treats and here's the TOP 5 answers we got.

5:30am Frisco Bootcamp Trainer, Michelle recommends:Drink one glass of water in between each drink, so you don't over-indulge, and you stay hydrated

8pm Mckinney Boot Camp Trainer Sarah says:
Dont mingle close to the food table and when socializing try to keep your back to the food so it isnt screaming your name peripherally!! ;)

5:15 Allen Trainer Melanie advises:
Wear something that reminds you how hard you have worked to get the body you have. Nothing second skin fitting, but form fitting enough that you don't want to over indulge either. Take one plate and fill it with veggies or fruit, also you could ask to have water put into a "drinking" glass so you can still look like you are drinking with out the added calories. Take a hand held purse. You are less likely to eat more if you don't have hands to fill up a plate

5am Plano Bootcamp Trainer Titia shared this:
Don’t go. I have no will power! (LOL - I second that! :)

By far the NUMBER 1 suggestion to avoid over-indulging was to eat BEFORE you go!

(Shared by 5am Frisco bootcamp trainer Aimee and 5:15am Prosper Bootcamp trainer Toni)

When you eat before the event, you're not going in starving and ready to hit the food. Fill up with a good source of lean protein or fiber so you'll stay full longer.

Merry Christmas ~ From your Texas Fit Chick Bootcamp Trainers ~
Get FIT in 2012 with Texas Fit Chicks Bootcamp!

Top 5 Exercise Myths ~ Texas Fit Chicks Bootcamp

2011-12-08T12:10:00.001-06:00

Myth: If I exercise, I can eat whatever I want.
Reality: Many people overestimate the number of calories used during exercise. For example, a 175-pound man burns about 140 calories on a 30-minute walk. However, if that same man sits down after his walk and eats an energy bar – which has about 250 calories – he loses the calorie-cutting benefit of exercise, and then some. Remember, to lose weight you need to use more calories than you take in.

Myth: If I have no energy for a workout, it’s best to rest.
Reality: Working out gives you energy! Plan your workout for the times of day when you have the most energy. Go to bed earlier to make sure you’re getting enough rest.

Myth: To lose weight, I should only focus on aerobic exercise.
Reality: While aerobic exercise helps you burn calories, strength training helps you reduce body fat, increase your lean muscle mass, and burn calories more efficiently. It’s also important to stretch and exercise your core muscles for flexibility, balance, and good circulation.

Myth: I should push myself to the limit to get the benefit. After all, as the old saying goes, “No pain, no gain."
Reality: Exercise shouldn’t hurt. Muscle soreness after a great workout is okay, working through pain is a path to injury.

Myth: I should drink a sports drink when I exercise.
Reality: It’s important to stay hydrated when you exercise, but zero-calorie water is often the best choice. You don’t need electrolytes and carbohydrates found in sports drinks unless you are doing vigorous exercise for more than 90 mins.

Don’t let these and other myths about exercise sabotage your workout. Our trainers at Texas Fit Chicks Boot Camp will help you reach your fitness goals through our Womens only bootcamp! We Train REAL Housewives in N. Dallas ~ with locations in Allen, McKinney, Prosper, Plano and Frisco Texas.
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Holidays and Fitness - Why Weight?

2011-12-08T08:32:00.001-06:00

Texas Fit Chick Sylvia wrote this great blog that I wanted to share with you about the holidays and her own personal insight...I think you will enjoy it, and find it inspirational!

Why Weight?

It's that time again, people. You just finished eating the last of the Halloween candy and are starting to salivate over the Thanksgiving menu. You will load up you plate and go back for seconds as your stomach is screaming, "No more!" Then, there are the Christmas parties that begin the first weekend in December. Not to mention the frantic Christmas shopping. You are so rushed, you just grab something quick on the food court. Finally, Christmas comes along and it is a replay of Thanksgiving. As you are laying sprawled out on your couch, unbuttoning your pants, you begin hating yourself. You start listing your New Year's resolutions in your mind. If you are super motivated, you write them down. "December 1st brings a brand new me!"

I have to ask. Why are you waiting?

Last year, I began my 30+ pound weight loss the day after Thanksgiving. I got up on Black Friday and didn't hit the sales - I hit the gym. That feeling in a deserted gym brought on such pride that it was almost sinful. I felt liberated. I was liberated from that woman that sat on the couch depressed about the person she had become... The unhealthy, clinically overweight, lazy individual. It was time to ditch the excuses and do something... NOW. For me, that "now" was after a gluttonous Thanksgiving.

What is keeping you from taking action now? Why are you going to wait until the New Year? Think about how far ahead you will be if you start now? Don't be one of those people that says, "I'm going to do as much damage to myself through the holidays and start fresh on January 1st." DON'T BE THAT PERSON. Do not disrespect yourself enough to allow that to be your plan of action.

There are so many things you can do for yourself this holiday season. Decide to place smaller servings on your plate. To help you with this, switch your dinner plate for a lunch or salad plate. Take a walk around the neighborhood after the holiday meals. During your holiday shopping, put some healthy snacks in your purse to fend off the desire to hit that food court. Sip on water while you are looking for that perfect gift for Aunt Susie and you won't get into that hunger mode.

I am not only writing this for my readers, but for myself, too. This injury has had a bigger effect on me than I would like to admit. The cookies, the sodas, the hours of television watching are slowly morphing me into that woman I never wanted in my home again. So, I am taking action once again. I am starting NOW. When I sit down with my family on Thanksgiving, I will thank God for my health, my family and friends. I will also thank Him for giving me the strength to make this change. Will you be able to do the same?

Thanks for sharing that Sylvia!

At Texas Fit Chicks bootcamp, our trainers will guide you in a positive and motivating way to get you to your fitness goals. Exercising doesn't have to be something you dread anymore! Our female personal trainers make every workout fun and different, so your body never has a chance to plateau. We use things like Kettlebells, Stability Balls, BOSU trainers, resistance bands ~ and all are provided for you! Texas Fit Chicks also offers a nutritionist created 5 week meal plan to keep you on track with your eating, as well as free body comps before and after your 5 wk session. Formerly McKinney Boot Camps & Frisco Bootcamps, we are now Texas Fit Chicks bootcamp, and have been around serving women since July 2009. We offer locations in Mckinney, Allen, Plano, Prpser and Frisco.

If you are ready to jumpstart your fitness and workout with a trainer at a fraction of the cost ~ Visit our Website for more information! We allow you to start any Monday so no need to wait on a new camp to begin! You can also reach us at 972.984.9971
Have a great week and hope to see you soon!
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Texas Fit Chicks bootcamp. Serving women of Stonebridge Ranch, McKinney Texas. Frisco, Allen, Prosper, Plano, Dallas

Texas Fit Chicks Boot Camps' 45 Snacks under 100 Calories!

2011-12-08T08:11:00.001-06:00

We love this list of 100 snacks that are under 100 calories! Snacking can sometimes un-do progress you've made during Boot Camp and we found these snacks perfect to stay on track!

Remember to always double check the labels of your chosen foods for calories and to always keep to moderation.

20 Olives

68 calories – If you like something to nibble with your treat glass of wine, why not steer away from the crisps and have some olives instead? At only 68 calories for 20 they’re a far healthier option. Olives are a great low calorie option that are also good for the liver.

14 Almonds

98 calories – A perfect snack for keeping at your desk when you need something to snack on, almonds is an ideal substitute for the savoury snacks people usually reach for and with heart protective monounsaturated fats (MUFA’s) and some vitamin b why wouldn’t you?

An apple

100 calories – “An apple a day can keep the doctor away.” Apples are rich in soluble fibre which helps protect against environmental pollutants and eliminates cholesterol. Go for one of the sweeter variety and you can skip a less healthy sugary snack.

1 ‘Skinny Cow’ Ice Cream

100 calories – You can still enjoy a frozen treat and keep your ‘beach body’ thanks to these low fat iced desserts, and they come in a variety of tasty flavours, like berry and chocolate.

Miso soup

57 calories – You can buy miso soup in powder sachets so they make a quick and easy mid-afternoon snack for the office.

One ‘party size’ sausage roll

61 calories – pastry is no friend to a dieter, but luckily just one bite sized sausage roll won’t eat much into your calorie allowance.

10 salted peanuts

74 calories – Nuts are high in calories, but as a ‘Low GI’ food they release their energy slowly, so a small amount will keep hunger pangs at bay for a long time.

Three celery sticks stuffed with cottage cheese

75 calories – Celery may seem like boring diet food, but filled with soft cottage cheese it makes a great savoury treat.

Five ‘Werthers Originals’

100 calories – How long does it take to suck your way through five boiled sweets? It’ll be dinner time before you know it!.

‘Weight Watchers’ Frozen Chocolate Eclair

76 calories – Chocolate, pastry and cream at just 76 calories? It’s true!

Three potato wedges with ketchup

100 calories – It’s almost as good as being allowed chips. Just make sure you don’t put more than three in the oven and don’t overdo the ketchup…

30 grapes

100 calories – Last’s all morning and counts as one of your 5 a day. Grapes help in the treatment of anaemia, fatigue, arthiritis, gout, rheumatism and especially for recovery from illness.

Fun-size Milky Way

76 calories – “The red car and the blue car had a race… All red used to do was stuff it’s face; it ate everything it see’s from trucks to prickly tree’s… but good old blue he took the milky way!”

One melon

88 calories – Melons are the ultimate diet snack! They have such a low calorific value as they are made up mostly of water; go ahead and eat a whole one if you like!

Six dried apricots

100 calories – Convenient snack to have in your handbag, plus they’re full of fibre too.

Tomato soup

74 calories – a low calorie soup can be a filling snack and full of goodness.

25 cherries

100 calories – Full of vitamins and low fat, cherries also take a while to eat as you have to avoid the stones, so your morning snack lasts.

‘Special K’ Chocolate Chip Cereal Bar

84 calories – Fewer calories than the standard chocolate bar; a great sweet fix and craving killer.

2 crackers lightly spread with smooth peanut butter

93 calories – nuts release energy slowly (thanks to their low glycaemic index), plus crackers always take ages to chew, just don’t try to eat them in under a minute.

2 Tuna nigri sushi

98 calories – A very healthy snack for sushi fans!

Portobello mushroom stuffed with roast veg and feta cheese

100 calories – Packed with healthy veg and tasty cheese.

Eight cashew nuts

100 calories – eaten in sensible quantities, nuts can be a dieter’s best friend, as they keep you fuller for longer.

One mini Toblerone

21 calories – I bet this one is a realy shocker! Yes, bite sized chocolate with crunchy nougat chunks can be a mere 21 calories each believe it or not. (note MINI toblerone).

A pear

100 calories – Next time you fancy a snack, why not reach for a refreshing pear? One of your 5-a-day and less than 100 calories too.

‘Weight Watchers’ Luxury Layer Chocolate Brownie Pot

90 calories – If you feel like a treat but don’t want to ruin your diet; one of these iced desserts is perfect (and it’s much less fattening than ice cream).

A medium corn on the cob with seasoning

100 calories – It’s good to know that you can have a corn on the cob with a little salt and pepper for less than 100 calories!

2tsp hummus with a carrot

100 calories – Enjoy hummus with some crunchy carrot at any time for just 100 calories.

Four slices of mango

90 calories – You can enjoy four slices of juicy mango. They’re also sweet so great as a treat if you’d usually reach for something with more calories!

A cup of blueberries

83 calories – Blueberries (as well as being a strong antioxidant) are tasty, refreshing and a great way of getting one of your ‘five a day’. Also considered a ‘superfood’ for it’s ability to slow the aging process and protect against heart and circulatory disease and many forms of cancer.

A ‘Weight Watchers’ Mini Chocolate Stick

95 calories – There’s nothing better (and usually horrifically calorific!) than a tasty ice cream in the summer months, but if you don’t want to ruin your diet why not try one of these?

70g ‘TOTAL’ 2% yogurt with 80g strawberries

69 calories – Enjoy them with some creamy yogurt for only 69 calories. Strawberries also have the amazing ability to increase the body’s elimination of uric acid (a substance which irritates inflamed joints).

A bag of Slim Fast Cheddar Flavour Bites

95 calories – Cheesy snacks are notorious for being high in calories, but these cheddar-flavoured bites are only 95 calories a bag.

One Strawberry ‘Weight Watchers’ Mini Swirl Pot

92 calories – If you fancy a tasty snack in the evening, why not reach for one of these? They’re under 100 calories per pot and less calorific than a bowl of ice cream.

One Starbucks Tall Cappuccino with skimmed milk

76 calories – Coffees can be surprisingly high in calories, but if you’re dependant on your caffeine fix then why not opt for Starbucks ‘skinny cappuccino’? You can finally enjoy your hot drink without too much guilt!

10 Pringles

100 calories – At a party you can tuck into 10 Pringles without the guilt. However don’t be pulled into the addictive ‘once you pop you can’t stop’ slogan (pretty sure it’s not true).

A ‘Dole’ Pineapple Pot

62 calories – Pineapple is a great sweet and these pots are handy any time. Being both anti-inflammatory and anti-bacterial; Sore-throats, digestive problems, bruising and blood clots all respond to Pineapple’s natural ingredients!

A ‘Slim Fast’ Sour Cream and Chive Flavoured Pretzels snack bag

95 calories – Pretzels are a great substitute for fatty crisps and will still give you that savoury kick.

2 kiwis

58 calories – Kiwi fruit’s not only contain as much vitamin C as an orange, it’s a great fruit to take to work or have at home and make a nice change from the more common fruit. Also an aid to digestion and skin problems.

A glass of orange juice

100 calories – Orange juice is the best way of getting your vitamin C and they are also low in calories.

16 strawberries

58 calories – Strawberries are one of Britain’s favourite summer fruits and they’re low in calories too. You can dig into 16 for a mere 58 calories! Strawberries also have the amazing ability to increase the body’s elimination of uric acid (a substance which irritates inflamed joints).

A ‘Slim-Fast’ Chocolate Nutty Nougat bar

95 calories – Keep one of these in your desk won’t be tempted to reach for a calorific chocolate bar next time you have the ‘choco cravings’.

A Frozen banana

95 calories – frozen bananas: They taste great! Simply push a lolly stick into a banana then just freeze it, and you have a cheap, healthy and tasty iced snack for around 95 calories. Take that ice-cream!

Two medium peaches

76 calories – Lowers cholesterol and high blood pressure, regenerates skin tissue and containing many essential vitamins, peaches are great for you and yummy too.

A hard-boiled egg

78 calories – Not only are they high in protein and amino acids, but hard-boiled eggs are a filling snack. Second to none for that protein boost. Also a wonderful source of zinc and vitamins A, B, D and E!

25 ‘Jelly Belly’ jelly beans

100 calories – Have a sweet tooth? Why not dig into some jelly beans next time you need a snack? You can have 25 of these and still not go over 100 calor

60 Ways to Become a Person you Love

2011-12-08T06:49:00.001-06:00

When it comes to our self image, sometimes bad habits and poor nutrition take a toll. While we help women lose weight and keep it off at Texas Fit Chicks Bootcamp, our self image shouldn't just be based on how we look in our clothes...or the number on a scale.I found this article and wanted to share it ~ thought it was full of great suggestions to remember ways to love ourselves during our journey in life!

Only the time and attention we give ourselves demonstrates how much we love and admire ourselves. Self love requires that we place ourselves at the top of our priority list.
Self-nurturing is everything that makes us feel positive, happy and joyful.
When we decide to honor ourselves with the love we need and deserve like the sun we radiate a glow, touching everything and everyone in our lives.
Below are 60 ideas for glowing:
60. Eliminate shoulds.
59. Enjoy down time.
58. Run towards your fears.
57. Be dependable.
56. Embrace self-responsibility.
55. Be completely honest.
54. First meet your own needs.
53. Notice the beauty around you.
52. Open your mind to change.
50. Set attainable goals.
49. Go at your own pace.
48. Honor your individuality.
47. Open yourself to umlimited possibilities.
46. See the humor in things.
45. Celebrate your imperfections.
44. Reward yourself.
43. Be flexible.
42. Be gentle with yourself.
41. Be open to being wrong.
40. Laugh for no reason.
39. Light candles.
38. Enjoy nature.
37. Get a message.
36. Congratulate yourself.
35. Know yourself.
34. Appreciate where you are today.
33. Give yourself space.
32. Breathe mindfully.
31. Communicate your emotions.
30. Learn to relax.
29. Meditate.
28. Say no more often.
27. Experience new things.
26. Take mini breaks throughout the day.
25. Create personal affirmation cards, use daily.
24. Hang out with positively happy people.
23. Schedule fun times for yourself.
22. Make your car a sanctuary.
21. Dress for success.
20. Be impecably groomed.
19. Balance your energy.
18. Recharge your batteries.
17. Refuse to argue.
16. Balance your diet.
15. Sleep sound.
14. Persevere.
13. Feel and express gratitude.
12. Give up self put-downs.
11. Develop your intuition.
10. Learn to hold your own hand.
9. Accept your physical appearance.
8. Keep your cool.
7. Vent in a positive way.
6. Speak kindly of yourself.
5. Be brave.
4. Learn to calm yourself.
3. Listen to music.
2. Make the most of every opportunity.
1. Start fresh each day.

Taken from Mind Body Connection

Secrets of our Belly Blast Challenge Winner

2011-12-03T06:12:00.001-06:00

Cecilia was the final winner of our Belly Blast Challenge! For those of you that don't know, it's a 21 day meal plan that gets results! After her success, I asked her to share with us just how she did it and what her typical day looked like, and how she did it! Here are her secrets to success, and her before and after pictures from the 21 day plan!

Before I started with the Belly Blast, I set my goal. My goal was set to lose at least 15 pounds. Since I set my goal, I know exactly what I was shooting for. For my initial 3 days detox, I only lost 6 pounds. So after that I knew I would have to work harder to lose more.   I know it sounds crazy but I did keep track of my progress every day by weighing myself. ( I would not recommend anyone to do that)

On my cheat days, I picked one thing that I liked the most to eat for lunch so I still had time to digest before going to bed. Since my favorite was sushi, I had sushi for my cheat days. When I ate my cheat food, I ate fist size portion (I imagine my stomach is like the size of my fist. I sure don't want to overstuff myself). If I had to eat after 6pm, I ate veggie only with no dip or dressing.
Since it didn't taste good, I usually ate a little and I would quit and go to sleep. I drank a lot of decaf green tea to stop my cravings. I brought my thermos with tea in it everywhere so that I could take sips of it when I was hungry.

My extra workout was rope skipping. I got this Thrive by Dr Vonda Wright, MD jump rope from Dicks. It is a jump rope without rope so I would not trip and slow down my workout. I liked to watch TV while I was skipping rope because I would forget how long I skipped rope for. I love rope skipping since it helps improving my core strength and heart rate. I usually skip for 20 minutes to 30 minutes a day.

I think the top 3 things that I learned from this contest are goals setting, meal planning and enjoying the process. It is important to set your goal so that you can stay focus.   And more importantly, you have to think ahead and plan ahead of time of what you need to eat on the next day.   I made my food ahead of time so that I could bring it to work everyday. I have saved so much money by not eating out, it is just amazing to see how much more food I can get and how much more money I can save by eating at home.

I would highly challenge everyone to do this Belly Blast in the future because there is really nothing to lose except your weight. I am the kind of person who gets bored easily with the food that I eat. So finding a new way to eat and exploring new food is a really fun thing for me to do. It is definitely fun to eat healthy and feel healthy. When you start losing weight, you will probably ask herself, "why didn't I start this belly blast earlier?" Going on a diet doesn't mean that you have to give up burger or french fries, it just means that you have to eat less of those greasy stuff.   As you know, you are what you eat!

I started training with Michelle at the Texas Fit Chicks Bootcamp at Legacy/Lebanon in Jun this year and I totally love her training style. She does not act like a drill sergeant. She let us go in our own pace. She knows everyone has her limit so as long as we try our best, she will give us compliments and encouragement. She is always thinking and planning ahead of time. One time she emailed us to remind us to bring our towels with us to the next bootcamp because the exercise that we were going to do might hurt our tail bones. She also let us know the modifications for some exercises are so that we will not feel frustrated with stuff that we cannot do
.
I love the Texas Fit chicks Bootcamp because I need direction when it comes down to working out. I need feedback and I need to know what I am doing is benefiting to what part of my body. In addition to that, I also love to see familiar faces at the bootcamp.   I feel comfortable working out with a bunch of ladies who are just like me. We are non judgemental and totally care free. Working out with the Fit chicks bootcamp is like my special break away from my busy work and family. Our one hour of bootcamp passes by so quickly especially with Michelle and us joking around and chit chating. I am now actually looking forward to working out since I love the fun atmosphere and the peaceful mornings!

Congrats to Cecilia! Here are her before and after pictures:

The 21 Day Belly Blast is a Fully digital product that contains printable grocery lists, exactly what to eat and at home workouts. While the 'contest' is over, anyone can start the belly blast at any time.You can purchase and download it HERE for just $29. We have a closed facebook group with tips and recipes from dozens of women that are taking and have taken the challenge ~ to make it easier and tastier! You can be added to the closed group after you've registred and recieved the Belly Blast plan!
Want more info on Texas Fit Chicks Bootcamp for Women? Visit our Website
Serving women in Mckinney, Allen, Plano, Prosper and Frisco Texas

The Truth About Weight Loss Supplements

2011-12-01T06:16:00.001-06:00

The Truth about Weight Loss Supplements

If you have opened amagazine, turned on the radio, or glanced at the T.V. lately then you knowthere is an overabundance of weight loss supplements currently on the market. Some claim that you willlose 5 pounds in a week, others claim that you will lose 3 dress sizes in amonth, and my personal favorite claims that you will lose 20 pounds in 10 days.

Do these pills reallyhave the ability to “melt away pounds” or “burn fat in your sleep”? The correctanswer is probably on the tip of your tongue… No! No matter how much we enjoythe fantasy of a magic pill turning us into a supermodel, deep down we knowthat this is simply not realistic.

$30 billion dollar industry thrives on our false hope ofmiraculous weight loss supplements itching to effortlessly turn us into sveltehard bodies. It is time that we came face to face with the real facts aboutweight loss as we cast off all misconceptions.

Inreality, research shows that 95% of weight loss induced by supplements will begained back in no less than 3 years.(usually much sooner!) The Food and Drug Administration has goneso far as to declare that a weight loss supplement with a proven record oflong-term success DOESN’T EXSIST!

And to think that billions of dollars are spend on products that arePROVEN to not work!

How is this possible? You ask. Isn’t it against the law tomake false claims about a pill?

This is where things gethairy…

These so-called weight loss supplements are acknowledged as ‘food’by the FDA and are therefore not evaluated for their safety and effectiveness.
So you are telling me that weight loss supplements can makeoutrageous claims without backing them up? Yep. Sad, but true.

Here are the hard factsabout magical weight loss pills:

Most weight losssupplements contain appetite suppressants that have been known to causereactions in some people that lead to strokes, heart attacks, panic attacks,and even death.
Quite often the few pounds that you do end up losing withweight loss supplements are due to the diuretics that they contain. A diureticis a substance that flushes water out of your body, providing a quick andtemporary dip on the scale.
Weight loss supplements are expensive! It may be easy tojustify the cost to yourself when you believe that your hard earned money isbeing spent on sculpting your figure, but don’t be fooled! The useless pillscost the manufacturer only pennies to produce, while they charge you an arm anda leg.
Next time you see a stunning before and after picture ofthe guy or gal that lost 200 pounds by taking a certain supplement, beware!There is a higher probability of you being struck by lightening tonight thanthat claim being true. Most spokespersons and testimonials for weight losssupplements are false, and are only there to entice an unsuspecting public.
Weight loss supplement companies admit that theirproducts will not work without the accompaniment of calorie restriction and anincrease in physical activity.

Weight loss supplements that have been advertised as being safe may cause harmful health effects in some people, according to a recent study.
These products -- which are promoted as being ephedra-free and safe for dieters -- have been shown to cause increased heart rate among healthy people and harmful health effects in some people, report scientists who worked on the study.

The study by University of California San Francisco is the first to examine the effects of these re-formulated dietary supplements. Researchers examined the effects on blood pressure and heart rate of two dietary supplements containing bitter orange extract.

Bitter orange extract has commonly replaced ephedra in weight control products since ephedra was banned by the FDA in 2004 due to concerns about health risks and side effects.

The UCSF study involved 10 healthy adults given single doses of one of the two supplements or a placebo. The two supplements tested were Advantra Z and Xenadrine EFX. Single doses of both products increased heart rate by an average of 11 to 16 beats per minute over baseline, the scientists found. This would be the equivalent of an 18 percent increase if baseline rate is 80 beats per minute. In addition, Xenadrine EFX also significantly increased blood pressure by 7 to 12 percent. Xenadrine EFX appears to have similar acute cardiovascular stimulant actions as banned ephedra products, according to their report.

"These findings indicate that ephedra-free dietary supplements could have some of the same adverse health effects associated with previously available ephedra products, such as Metabolife 356 and Ripped Fuel," said Christine Haller, MD, UCSF assistant professor of medicine and lead author of the paper.

The predominant constituent of bitter orange is synephrine, which in pharmaceutical form is commonly used to treat low blood pressure and nasal congestion.

Advantra Z contains only bitter orange, while one dose of Xenadrine EFX contains several other ingredients, including caffeine equivalent to the amount in 3 cups of coffee, the researchers found.

The increased blood pressure from taking Xenadrine EFX is likely not due to caffeine alone, they concluded, but potentially related to the actions or interaction of other constituents in the multi-ingredient supplement.
The scientists call for longer term dosing studies and suggest doctors should caution patients about using ephedra-free weight-loss dietary supplements and should monitor blood pressure in those who choose to use the products.

In particular, people with health condition that could be worsened by the effects,such ashypertension, heart disease or other pre-existing conditions should avoid the supplements.

"Consumers should be aware that ephedra-free dietary supplements have not been extensively tested for safety and the health effects are not well known," Haller noted.
The research is published in the September issue of The American Journal of Medicine.

SO....What's the Answer??

The sure-fire, safe and effective way to achieve healthy weight lossis…to eat a balanced diet and to participate in regular exercise.

Exercise and good nutrition is the ONLY way to create weight loss that lasts, and works EVERY single time. So many Americans however, don't know what it takes to lose weight, and that's where our trainers come in. At Texas Fit Chicks Bootcamp, every one of our trainers are women, and ALL are experienced experts when it comes to weight loss. You can get back in those jeans that you've not worn in years ~ we have women experience that every day with us! Here are some of the testimonials that are from our clients that train with Texas Fit Chicks Bootcamp:
"I'm really proud of myself for completing a 5 week course! Now I look forward to those 3 days a week. I have been able to EASILY take some of the crappy food out of my diet that I used to consistently have -- no more fast food! If it's offered, I can't even really eat it. It's like bootcamp detoxed me from the inside out, and now if I eat poorly, I can FEEL it, and I know to not make that decision again. Thank you, Texas Fit Chicks, for getting me kick-started and on my way to a new me!" - KARA B (Allen, Texas Fit Chicks Bootcamp)

" I've enjoyed being able to just show up and someone else has already put together a fantastic workout. No planning required! It is a different workout every time and I'm always exhausted by the end of the hour. Every time I show up I wonder, "what will we be doing today?". Before I started with Texas Fit Chicks I had gotten out of the habit of working out. If I did workout it was typically just cardio (no strength training) The program has provided great cardio AND strength training workouts. It has also provided much needed accountability. After my first 5 weeks I had lost over 10" and almost 2% body fat. You can't argue with results! I would (and have) recommend it to my friends!" - JENNIFER W. (McKinney Texas Fit Chicks Bootcamp)

"I decided to try TexasFitChicks bootcamp when a friend posted on facebook that she needed a buddy to go with her. At first I could barely do 3 jumping jacks without stopping, but on bootcamp days I had so much more energy I knew it was helping me. The girls in the class were so much fun that I looked forward to seeing everyone even if I went home sore! I reminded myself that soreness = progress! I followed the Weight Watcher diet (with a weekend treat now and then) added some walking on my off days and continued to see the pounds come off. When I signed up for my second 5 weeks of bootcamp I realized that not only could I keep up with most of the exercises, I was challenging myself beyond what I thought I would ever be able to do. After my second 5 weeks of bootcamp, I'm down 20 pounds and 3 sizes in my clothes. I've never been an athletic person and at 51 yrs old I can safely say that I'm in the best shape I've been in my life! Last week one of my friends told me I was looking "buff". That might be the best compliment anyone has ever given me! " - CATE R. (Plano, Texas Fit Chicks Boot Camp)

Take charge of your health heading into 2012!! Join us and change your life ~ 5 wks at a time. Sign up this month as a new client and receive a FREE Massage AND Facial from Essence of Eve Day Spa in McKinney, Texas! Offer ends 12/31/11

Click here to visit our website

Parts of article from a news release provided by The National Institutues of Health.

One Happy Chick in McKinney...

2011-11-04T22:48:00.001-05:00

"I've been working out with LeighAnne in McKinney on M/W/F at 6:00 am for almost 8 weeks. I've enjoyed being able to just show up and someone else has already put together a fantastic workout. No planning required! It is a different workout every time and I'm always exhausted by the end of the hour. Every time I show up I wonder, "what will we be doing today?". Before I started with Texas Fit Chicks I had gotten out of the habit of working out. If I did workout it was typically just cardio (no strength training) The program has provided great cardio AND strength training workouts. It has also provided much needed accountability. After my first 5 weeks I had lost over 10" and almost 2% body fat. You can't argue with results! I would (and have) recommend it to my friends!"

Want to contact LeighAnne? TrainwithLeighAnne@gmail.com

Indoors for the winter! Visit our website for more info www.texasfitchicks.com/store
Free daily FIt Tips on our fan page! "Like" us on FB to get em! www.facebook.com/texasfitchicks

Celina Balloon Festival - Win Free Bootcamp with Texas Fit Chicks!

2011-11-03T22:06:00.001-05:00

Texas FIt Chicks Will Be at this Event on Saturday, Nov. 5 ONLY!

The 6th Annual Celina Balloon Festival & Family Fun Day
Celina is just north of Prosper - straight up Preston Rd.
Rises Again for a Cooler Balloon Festival

Celina, TX-

- The 6th Annual Celina Balloon Festival and Family Fun Day, scheduled November

4th and 5th, 2011 at Old Celina Park in Celina, TX, promises to be a “cooler” balloon festival

embraced in November’s temperatures, fun-filled rides, attractions and colorful balloons. The

Festival will be an exciting time for sponsors, vendors and families throughout the DFW area.

The Balloon Festival is sponsored by Automation Integration and Texas Health Resources and

is produced by the Greater Celina Chamber of Commerce with special thanks to the City of

Celina.

The Festival provides an affordable family fun event with admission priced at only $5 per

person, children 5 and under free. Discounted multi-day tickets and family packages are

available online. Parking is $5/car ($8 both days). All carnival rides and games are from $1.00

to no more than $5 each.

The vibrant colorful balloons will take flight Friday afternoon and return for a brilliant glow Friday

evening. Be sure to arrive by 8am on Saturday morning to watch the balloons lift-off again for a

graceful flight over the region. Saturday evening will feature another magical glow and a

spectacular laser light show.

While the hot air balloons are in the skies there will be a variety of activities “on the ground” to

occupy the interests of visitors from all age groups.

•Up to 120 Arts, Crafts, Business and Food Vendors

•Carnival rides for kids (and fun-loving adults) including a 30’ Ferris wheel, big swing, giant

slide and merry-go-round.

•Giant (and not so giant for the little ones) inflatables offering bouncing good times

•Midway Games of Skill

•The original fun house featured in the movie “Grease”.

•Classic Car show produced by Memory Lane Car Shows and sponsored by Parts Plus

•Helicopter Rides

•Kite Demonstrations from Big Mikes Kites.

•14 Music Entertainers featuring local talent

•Youth performances from local dance, martial arts and choir groups

Texas Fit Chicks Boot Camp trainers will be doing a FREE workout on Stage 2 at noon! Bring your mat and see just what we do! All levels welcome - each exercise shown at beginner, intermediate and advanced fitness level. Texas Fit Chicks Boot Camp trainers from McKinney, Frisco and Prosper will be at our booth, and if you've been thinking of signing up ~ now's the time to do it! Very special gift for new clients that sign up that day. Current "Fit Chicks" can also register to win 2 free weeks! Our bootcamp has locations in Plano, Frisco, Prosper, Allen and McKInney Texas. You can get "Fit for Less" for just $10/class. Perfect to stay in shape and accountable to your trainer over the holidays!
Check out our website for before and afters www.texasfitchicks.com
If you'd like free trainer tips, recipes, and healthy info become a fan on our facebook page at www.facebook.com/texasfitchicks

Committed to your success!
Melody Chandler

Secrets of our FIt Chick Belly Blast Winner!

2011-10-12T08:35:00.002-05:00

Our Texas Fit Chick Cecilia had amazing results with bootcamp and our Belly Blast Challenge! She had weight loss of 10.37% and experienced a total transformation! This is her before and after. So many of our Texas FIt Chicks took the challenge and got great results! Cecilia was gracious enough to send me her 'secrets' of success and exactly what she did to get these great results!

"Before I started with the Belly Blast, I set my goal. My goal was set to lose at least 15 pounds. Since I set my goal, I know exactly what I was shooting for. For my initial 3 days detox, I only lost 6 pounds. So after that I knew I would have to work harder to lose more. I know it sounds crazy but I did keep track of my progress every day by weighing myself. ( I would not recommend anyone to do that)

On my cheat days, I picked one thing that I liked the most to eat for lunch so I still had time to digest before going to bed. Since my favorite was sushi, I had sushi for my cheat days. When I ate my cheat food, I ate fist size portion (I imagine my stomach is like the size of my fist. I sure don't want to overstuff myself). If I had to eat after 6pm, I ate veggies only withno dip or dressing.

Since it didn't taste good, I usually ate a little and I would quit and go to sleep. I drank a lot of decaf green tea to stop my cravings. I brought my thermos with tea in it everywhere so that I could take sips of it when I was hungry.

My extra workout was rope skipping. I got this Thrive by Dr Vonda Wright, MD jump rope from Dicks. It is a jump rope without rope so I would not trip and slow down my workout. I liked to watch TV while I was skipping rope because I would forget how long I skipped rope for. I love rope skipping since it helps improving my core strength and heart rate. I usually skip for 20 minutes to 30 minutes a day.

I think the top 3 things that I learned from this contest are goals setting, meal planning and enjoying the process. It is important to set your goal so that you can stay focused. And more importantly, you have to think ahead and plan ahead of time of what you need to eat on the next day. I made my food ahead of time so that I could bring it to work everyday. I have saved so much money by not eating out, it is just amazing to see how much more food I can get, and how much money I can save by eating at home.

I would highly challenge everyone to do this Belly Blast in the future because there is really nothing to lose except your weight. I am the kind of person who gets bored easily with the food that I eat. So finding a new way to eat and exploring new food is a really fun thing for me to do. It is definitely fun to eat healthy and feel healthy. When you start losing weight, you will probably ask herself, "why didn't I start this belly blast earlier?" Going on a diet doesn't mean that you have to give up burger or french fries, it just means that you have to eat less of those greasy stuff. As you know, you are what you eat!

I started training with Michelle and Texas Fit Chicks Boot Camp in June this year and I totally love her training style. She does not act like a drill sergeant. She let us go in our own pace. She knows everyone has her limit so as long as we try our best, she will give us compliments and encouragement. She is always thinking and planning ahead of time. One time she emailed us to remind us to bring our towels with us to the next bootcamp because the exercise that we were going to do might hurt our tail bones. She also let us know the modifications for some exercises are so that we will not feel frustrated with stuff that we cannot do

I love the Texas Fit chicks Bootcamp because I need direction when it comes down to working out. I need feedback and I need to know what I am doing is benefiting to what part of my body. In addition to that, I also love to see familiar faces at the bootcamp. I feel comfortable working out with a bunch of ladies who are just like me. We are non judgemental and totally care free. Working out with the Fit chicks bootcamp is like my special break away from my busy work and family. Our one hour of bootcamp passes by so quickly especially with Michelle and us joking around and chit chating. I am now actually looking forward to working out since I love the fun atmosphere and the peaceful mornings spent working out!"

Are you ready to lose weight and transform your body? Check out our Belly Blast and consider taking the challenge ~ it works!
Click here to purchase 21 Day Belly Blast

Next week is FRIEND week at Texas FIt Chicks Bootcamp!!

2011-10-10T12:47:00.002-05:00

Super Easy Crock Pot Recipes

2011-10-05T12:45:00.000-05:00

I love when 5pm rolls around and dinner is almost done! I don't know about you, but the last thing I want to do late afternoon, is figure out what's for dinner, and be in the kitchen working. Crock pot recipes are fantastic but sometimes not on the healthy side. We found 5 great recipes we wanted to shaer with our Texas Fit Chicks to make dinner time easy breezy, and healthy! Hope you enjoy.

Savory Bean and Spinach Soup
Makes: 6 servings
Ingredients
3 14-ounce cans vegetable broth
1 15-ounce can tomato puree
1 15-ounce can small white beans or Great Northern beans, drained and rinsed
1/2 cup uncooked brown rice
1/2 cup finely chopped onion
1 teaspoon dried basil
1/4 teaspoon salt
1/4 teaspoon black pepper
2 garlic cloves, chopped
8 cups coarsely chopped fresh spinach or kale leaves
Finely shredded Parmesan cheese
Directions
1. In a 3-1/2- or 4-quart slow cooker, combine vegetable broth, tomato puree, beans, rice, onion, basil, salt, pepper, and garlic.
2. Cover; cook on low-heat setting 5 to 7 hours or on high-heat setting 2 1/2 to 3 1/2 hours.
3. Just before serving, stir in spinach or kale and sprinkle with Parmesan cheese.
Nutrition facts per serving: 150 calories, 9g protein, 31g carbohydrate, 3g fat (1g saturated), 8g fiber

Beef Vegetable Soup
Makes: 4 servings
Ingredients
1 pound boneless beef chuck roast, trimmed and cut into bite-size pieces
3 medium carrots, cut into 1/2-inch-thick slices
2 small potatoes, peeled and cut into 1/2-inch cubes
1 medium onion, chopped
1/2 teaspoon salt
1/2 teaspoon dried thyme
1 bay leaf
2 14-1/2-ounce cans diced tomatoes
1 cup water
1/2 cup loose-pack frozen peas
Fresh parsley sprigs (optional)
Directions
1. In a 3-1/2- or 4-quart slow cooker, combine beef chuck pieces, sliced carrots, cubed potatoes, and chopped onion. Sprinkle with salt and thyme. Add bay leaf, tomatoes with their juices, and water. Stir until all ingredients are combined.
2. Cover; cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours.
3. Remove and discard bay leaf. Stir in peas and garnish with parsley if desired.
Nutrition facts per serving: 269 calories, 28g protein, 29g carbohydrate, 4g fat (1g saturated), 4g fiber

Red Beans Over Spanish Rice
Makes: 6 to 8 servings
Ingredients
2 cups dry red beans or dry kidney beans
5 cups cold water
1 tablespoon vegetable oil
3/4 pound boneless pork shoulder, cut into 1-inch pieces
2 1/2 cups chopped onions
6 garlic cloves, chopped
1 tablespoon ground cumin
4 cups water
1 6-3/4-ounce package Spanish rice, cooked
Fresh jalapeno peppers, sliced
Directions
1. Rinse beans; drain. In a large saucepan, combine beans and the 5 cups water; bring to a boil. Reduce heat and simmer 10 minutes.
2. Remove from heat. Cover and let stand 1 hour. Rinse and drain beans.
3. Heat oil in a skillet over medium-high heat. Cook pork in two batches; drain fat.
4. Coat a 3-1/2- or 4-quart slow cooker with cooking spray. Add beans, pork, onions, garlic, and cumin. Pour in the 4 cups water; stir.
5. Cover; cook on low heat 10 to 11 hours.
6. Using a slotted spoon, remove beans and pork. Serve beans over rice, and spoon liquid over the top. Garnish with sliced jalapeno.
Nutrition facts per serving: 344 calories, 19g protein, 68g carbohydrate, 1g fat (0g saturated), 17g fiber

Cajun Shrimp and Rice
Makes: 6 servings
Ingredients
1 28-ounce can diced tomatoes
1 14-ounce can chicken broth
1 cup chopped onions
1 cup chopped green bell pepper
1 6- to 6-1/4-ounce package long-grain and wild-rice mix, such as Uncle Ben's
1/4 cup water
2 garlic cloves, chopped
1/2 teaspoon Cajun seasoning
1 pound cooked, shelled and deveined shrimp
Hot-pepper sauce (optional)
Directions
1. In a 3-1/2- or 4-quart slow cooker, combine tomatoes with their juices, chicken broth, onions, bell pepper, rice mix with seasoning packet, water, garlic, and Cajun seasoning.
2. Cover; cook on low-heat setting 5 to 6 hours or on high-heat setting 3 to 3 1/2 hours.
3. Stir shrimp into rice mixture. Cover; cook for 15 minutes longer at high-heat setting. Sprinkle with hot-pepper sauce if desired.
Nutrition facts per serving: 223 calories, 21g protein, 32g carbohydrate, 2g fat (0g saturated), 3g fiber

Gingered Beef and Vegetables
Makes: 6 servings
Ingredients
1 1/2 pounds boneless beef round steak, cut into 1-inch cubes
4 medium carrots, cut into 1/2-inch-thick slices
1/2 cup sliced scallions
2 garlic cloves, minced
1 1/2 cups water
2 tablespoons reduced-sodium soy sauce
2 teaspoons grated fresh ginger
1 1/2 teaspoons instant beef-bouillon granules
1/4 teaspoon crushed red pepper
3 tablespoons cornstarch
3 tablespoons cold water
1/2 cup chopped red bell pepper
2 cups loose-pack frozen sugar snap peas, thawed
Cooked rice
Directions
1. In a 3-1/2- or 4-quart slow cooker, combine beef, carrots, scallions, and garlic. In a medium bowl, combine the 1 1/2 cups water, soy sauce, ginger, bouillon, and crushed red pepper; pour over mixture in cooker.
2. Cover; cook on low-heat setting 9 to 10 hours or on high-heat setting 4 1/2 to 5 hours.
3. If using low-heat setting, turn to high-heat setting. In a small bowl, combine cornstarch and the 3 tablespoons cold water; stir into meat mixture along with bell pepper. Cover; cook 20 to 30 minutes more, or until thickened, stirring once. Stir in sugar snap peas. Serve with rice.
Nutrition facts per serving: 350 calories, 29g protein, 35g carbohydrate, 10g fat (4g saturated), 3g fiber
- Fitness 2009

Texas Fit Chicks Bootcamp is devoted to helping women in the N Dallas area reach their personal fitness goals. With TFC, you have access to your own personal trainer that is experienced in helping women lose weight. We provide nutritional accountability and a free meal plan with any purchase of bootcamp with us. Lose weight and become the next Texas Fit Chick with us!

Want free Fitness Tips and Healthy Recipes daily? Be sure to Like us on Facebook to get your chance at winning a free bootcamp with us!

Healthy Snack Ideas for Weight Loss

2011-09-21T10:58:00.002-05:00

One of the best lines I have read lately is: You can't out-train a bad diet! This is so true. Nutrition is so critical when trying to lose weight. It's so common for people to workout and then think that since they worked out, they can eat that burger :) The only thing is...a hard workout for a solid hour might burn 400-500 calories (if you're working pretty darn hard)....but the burger, fries and soda is well over 2,000 for just one meal. You see how that math just doesn't work when trying to lose unwanted pounds.

Choosing the right combination of foods will help keep your blood sugar in check and your cravings to a minimum. With each small meal, include some protein which will keep you feeling full. Healthy snack ideas include:

Handful of raw, unsalted almonds with an apple
Celery stalks with unsalted almond butter (1T)
1 Part-skim cheese stick
Hard boiled Egg (or just the egg whites)
2 cups of 94% fat free popcorn with handful of peanuts
Lettuce wrap with Bibb lettuce and deli turkey
1 cup lowfat yogurt
1 cup lowfat cottage cheese

Those are just a few snack ideas - I have a recipe that many of my clients (and their husbands) love, it's called "Twisted Tuna". It's a fantastic healthy spread that you can use on bread for a sandwhich, a whole wheat wrap, or with stalks of celery. I like to make a big batch of it on Sundays - and it lasts all week.
Here's what you need and how it's done:

8 cans of chunk light tuna packed in water - drained
1 cucumber seeded and chopped (use more if you love cucumber)
1/2 red onion (more or less depending on how much you like onion)
1 8oz container of weight watchers whipped cream cheese

Combine all tuna together (make sure you drain it)....then combine it w/ entire tub of whipped cream cheese. Stir in the cucumber and chopped onion and that's it! You're done! Super easy and oooooh soooo yummy :) VERY high in protein and low in calories. One serving is actually considered 1 can of tuna....so you can divide this up into 8 servings.

At the start of each week, I also boil 2 cartons of eggs (18 ct)....then pop them back into the crate and refrigerate. Hard boiled egg whites have about 20 calories in each...and you can eat up to 6 egg whites....and only have 120 calories! Tons of protein in these...and excellent for those afternoon hours when I get hungry before dinner. Just have one egg and I'm happy. My kids love them as a quick snack. If I'm having oatmeal for breakfast, I will eat a couple of egg whites w/ it to add the protein.

Water should be your new best friend if trying to lose weight. It's amazing how many times people confuse hunger for thirst. 4:00 for me is the time of day when I need to drink a big glass of water. If I don't - I find myself scrounging through the pantry for junk...even though I just ate 2 hrs ago, and really shouldn't be hungry. I find when I drink a big glass of water, I am typically not that hungry....just needed to hydrate. Obviously, there are times when my body for whatever reason really does need to eat...but most of the time I just need more water.

I shoot for 3 liters a day of water. Especially if you are working out - and breaking a sweat - 90 oz is a good goal. The recommended 64 oz is just not enough if you're working out.
Food journaling is a fantastic way to track your calories and eating habits.

It's good from several different standpoints...
1) You re-think eating junk when you know you have to write it down
2) You are able to see what times you're hungry in a typical day
3) You can track what snacks/mini meals kept you full and satisfied until the next time to eat
4) You can make sure you are eating enough - and not dropping below the 1200 calorie mark
5) You can journal how you feel physically after eating.

It's amazing when you really start eating properly, how when you eat the junk, your body doesn't feel right. Your energy level isn't what it could be, and fatigue is constant. Set a goal for yourself, to change one bad habit a week...until you are where you want to be physically. For example - if lattes are your thing - try replacing that with hot tea....or not getting one every single day. Let that be your "cheat" for the weekend. If you do things right 90% of the time, you will be ok. I am all about moderation, and you may very well see me sometime getting Milk Duds at the movies....because you have to have your cheat times. Just not every day.

Texas Fit Chicks Bootcamp is here to help you get FIT, lose weight and live a healthier life. We don't think you should have to spend upwards of $100/hr for access to a personal trainer, so we make it affordable. Our Female training team has a combined 50 yrs of fitness experience and a true passion for helping women get their bodies back. We offer bootcamp for women only in McKinney, Prosper, Frisco, Plano, Allen, and Addison Texas. Our 5 week Fit Chick bootcamps will help you reshape your body with the workouts and you will make amazing friendships with our other chicks along the way! Non-military, encouraging environment to help you reach your fitness goals!
"Like" us on Facebook for Free daily trainer tips!

10 Habits of our Texas Fit Chick Trainers

2011-09-21T10:08:00.003-05:00

What makes "them" different? A few solid habits to help you stay (or get) FIT!

10 Habits of Texas Fit Chick Trainers:

1. They don't think of their fitness as work, but rather a way of life. It's all about perspective. They look at the big picture and realize that on the days they workout,they have more energy, self confidence and resolve to eat well and reward their body for the hard work.
2. They don't skip workouts. They take training days as seriously as a Dr.'s appointment. People don't "Find" time, they make time. Schedule it in your day, and figure out what time works for you. Texas Fit Chicks Bootcamp has clas options as early as 5am and we go as late as 8pm - so you can find a bootcamp that works for you :)
3. They eat to serve their purpose and fuel their goals. 90% of the time, they are eating clean and to fuel their bodies. They can enjoy 10% of the time for treat meals, but the majority of the time, food is working for their bodies and not against them.
4. They tune everything out when they're working out. Do you ever visit the gym and see the people just chatting while standing around? That's not going to get them far. In bootcamp, you will be pushed to work at your own fitness level, but we keep it moving and you will experience amazing results by focusing on the goal with us.
5. They push through frustration. - There will ALWAYS be setbacks. Whether it's getting on the scale that time of month and realizing the number has gone up (totally normal) and letting that get you down...etc. Lots of chicks want to lose weight very quickly - and when they don't see the number fast enough, they get down.
6. They prepare their food in advance and don't leave hunger to chance. They keep healthy treats in their purse when heading out for an afternoon of running errands. Things like apples, almonds, a quality protein bar, etc are all great choices. The drive-thru won't be enticing if you're prepared ahead of time.
7. They know where they'll be when it's time to eat, and know what they're going to eat. Similar to the tip above, be sure you've got a plan if you're out at noon and it's time to eat.
8. They envision the win-goal-finish line every day. Visualize your goals. This is such a powerful tool that works. See yourself where you want to be. Hang clothes that you want to wear in the front of your closet so you see them every day. Act "As If" and it will happen.
9. There are no excuses. Every one of us has something that is difficult in life. Some have a bigger burden to work around, but when you're trying to become fit, there WILL be obsticles. Decide that you're going to not allow yourself to have excuses, period.
10. There is no giving up - Nothing happens overnight (that will last for any length of time). You will get to your fitness goals with time, hard work and patience, and NOT giving up. You can do this! Our Texas Fit Chicks Bootcamp trainers will keep you accountable and help you during your journey. It's truly affordable accountability with TFC.

Each one of these steps are critical to your success when trying to change your physique. You will get cardiovascular benefit from working out 3-5x a week for 30 mins, but to change your body, it's got to be closer to 45-60 mins 5-6 days a week, with one day off for your body to rest and recover.

Texas Fit Chicks Botocamp wants you to be our next Fit Chick! If you're ready to get your fitness goals accomplished, let us know and we can get you started on Monday. No need to wait for another bootcamp to begin! Here's a list of our times/locations in N Dallas. We have bootcamps in Mckinney, Frisco, Allen, Prosper, Plano and Addison. Here is how to get in touch with the trainer near you for more information or questions about our fitness bootcamp!

9 Fat Burning Foods

2011-09-03T12:05:00.003-05:00

Now don’t get all excited. We don’t have any magic wand solutions that will take the place of exercise and eating right. But we do have a few foods that could help you on your journey to rid yourself of excess flab.

LEAN PROTEIN
To put it simply, protein takes a lot of effort for the body to break down and digest. A lot more than, say, fat. So while your body is working hard to process that protein, you’re burning calories. Stop by the seafood counter next time you're at Kroger! Chances are you’re not getting enough of it. Not only is fish a fabulous source of lean protein, BUT many types are full of those Omega-3 fatty acids you’re always hearing about. Beans are also a wonderful source of protein. And it’s no secret how we feel about our friend the soybean. (Let’s have a cheer for veggie patties and soy-meats!)

WHOLE GRAINS
Belly fat is not particularly cute on anyone (except maybe babies), so it’s exciting news that whole grains can do a number on that stubborn flab around your midsection. One of the easiest ways to get whole grains into your diet? Oatmeal in the morning. Quaker’s Simple Harvest Multigrain Hot Cereal is really good and just full of grains. Also, Kashi GoLean’s Hot Cereal packs in 7 whole grains and a big 5 - 7g fiber! Mmmmm…

GRAPEFRUIT
Ever since you were a kid popping Flintstones Chewables, you’ve known that Vitamin C is good for you — and that certainly hasn’t changed. Vitamin C is a powerful antioxidant AND has been shown in studies to help burn fat. So, if you’re looking for a snack, how’s about a nice, juicy grapefruit? The theory is that grapefruit helps to lower insulin levels, which keeps you from being hungry all the time! We know it smacks of classic diet food, but those Ruby Reds are MIGHTY delicious! If it’s too sour for you straight, sprinkle it with some no-calorie sweetener like Splenda or stevia.

GREEN TEA
Green tea is EVERYWHERE. It’s been classified as a “superfood” as it’s been linked to reduced rates of heart disease and cancer. And now it helps us lose weight too? Green tea has been shown to raise our metabolism, which is key in our battle with the bad stuff. Researchers also suspect that substances called polyphenols combined with caffeine are responsible for its fat-burning properties.

SPICY FOODSYou know how when you eat spicy foods, you sometimes start to sweat a little (ew)? That’s because it’s given a little kick to your heart rate. These little kicks will result in a temporary increase in your metabolism, which will help you burn fat a little easier for a bit. A quick hit with cayenne, red pepper flakes, or whatever hot sauce you fancy should do the trick and get your blood pumping. And these spices are practically calorie-free. Yes!

LIGHT DAIRY
Hey, dairy queens! Good news! It turns out that people who eat low-fat or fat-free dairy lose MORE weight than people who don’t. Sure we mentioned protein before, but it bears bringing up again since the magical combo of calcium and protein seems to work wonders. We’re WAY into yogurt, so we suggest picking up some Fage Total 0% Greek Yogurt and mixing in your favorite fruits, sugar-free preserves… or whatever! Also, light string cheese is a GREAT little snack, with only around 50-60 calories and 2.5g fat a pop. Not bad for hard cheese, people.

WATER
Experts say it’s important to drink lots of water if you’re trying to burn fat Your body can’t work effectively if it’s dehydrated — not only will you FEEL like you don’t have any energy, but also your body really won’t have what it needs to function and burn off fat. Keep that machine humming — drink at least 8 glasses of water a day!

CINNAMON
Sure this stuff tastes good — that’s why it’s found in SO many things. But those chefs might not know that their sprinkling of cinnamon is helping the body process sugar more effectively and lower blood sugar levels. High blood sugar can lead to the body storing more fat, so maybe put together a little shaker of cinnamon and Splenda to sprinkle on your favorite foods! Then whip up some fat-burning cinnamon toast by using your new concoction on whole-wheat bread!

APPLES
An apple a day isn’t going to keep the gym away, but it’ll probably make your diet plan more effective. Word on the street is that the pectin contained in apples limits how much fat your cells can absorb. (SWEET!) Plus it’s a naturally soluble fiber, which is always good. So next time you feel all snacky, grab whichever apple looks best to you (we love Honeycrisps!).

Texas Fit Chicks Boot Camp is most effective for our chicks when they follow a good nutrition plan! Eating clean is critical to changing your physique. Hope these 9 tips help you on your weight loss journey. Ready to commit to change your body but don't want to pay the price of a private personal trainer? Our Fitness bootcamp is the answer! All of our trainers are nationally certified, and specialize in training women for fat-loss. Every bootcamp workout is different, so your body won't ever plateau.

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Ready to sign up?? Visit our website, Texas Fit Chicks Bootcamp and get started this Monday!!

5 Important Fitness Tips from Texas Fit Chicks Trainer Melody

2011-08-29T13:28:00.001-05:00

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 :)

Is Sugar Sabatoging your Fitness Success? 6 Sneaky places it hides & WHY you should avoid it.

2011-08-23T11:45:00.001-05:00

Is Sugar Sabotaging your Fitness Goals?
Sugar is hiding everywhere. It's not just about cutting out cake, cookies and candy...though that's a great place to start. Do you know how much you are consuming? If you are a typical American, you may be eating 156 pounds per year! That’s how much the USDA says Americans consume each year on a per capita basis. Sure, some of that comes from standard junk food but much of it comes from more “hidden” sources.

Sugar for many is something they may have been battling with for a long time, but the past is the past. Time for sugar to be seen for what it really is, and for us to take back full control of our lives. Here’s a simple three-step process to help you start to win back the battle for your health.

First Step – Awareness of what Sugar Really Does to Your Body

I think most people I talk to will say they “know” that they shouldn’t have sugar, but they really can’t help it. To me that is a lack of true awareness of what sugar does to oneself. I don’t think many people will say that they want to hurt their body on purpose, but unless they know it’s really happening they will continue down that road. Sugar is slower to impact our health (as we don’t die from an overdose right away), and it’s that slow destructive process that is the most dangerous. Unfortunately most people don’t know the damage until it has already been done (diabetes for example).

Let’s look at what is really going on with sugar from inside our body’s point of view.

•Sugar increases fat storing. Possibly the most important hormone in the body when it comes to weight loss and health is insulin. Insulin is the main hormone that we have full control over daily through our diet and lifestyle. When we eat sugar and it enters into our bloodstream too quickly, we have a spike in blood sugar levels (hyperglycemia). Now in times of high activity we are able to burn it off, but if we are sitting around this is not a good thing. So in response to that high level of blood sugar (known as glucose), the body will release more insulin into the bloodstream. Insulin will then take the excess glucose and try to find a place to store it. If your muscles are all full (or have insulin resistance) then the best place to put the excess glucose is fat cells. When insulin is high, the fat cells are told to start storing (shutting down any process of releasing stored fat into the blood for burning). With chronic high insulin spikes comes a resistance to it (insulin resistance) by your cells, leading to more insulin production, leading to more fat storing, and more resistance, eventually going down a road of diabetes and ill health for the whole body. It’s interesting to note that in cultures known for their longevity, many had different diets and lifestyles but the one thing they all had in common was low fasting insulin levels.

•Sugar disrupts normal brain function. I think most people can relate to mood swings and energy highs/lows that come after a high sugar meal. Sugar can also be the source of many people’s increased anxiety and depression. Let us not also forget the kids with ever-increasing attention “disorders” and behavioral issues. Sugar is not helping with that, either. In fact, there have been many studies that show when taking sugar out of a kid’s diet and increasing fat intake, their attention/learning ability increases, their behavior changes for the better, and in some extreme cases have been able to manage (if not eliminate) seizures. The brain is made mostly of fat and although runs on glucose it gets “shorted out” with too much sugar.

•Sugar decreases your overall health and makes you age quicker. Too much sugar will lower your overall immune system, increase destructive inflammation, lead to essential mineral deficiencies in the body, feed bad bacteria growth in your gut (all health starts in the gut) and other wonderful stuff. Aging is just a fancy word for the body breaking down quicker than it can repair itself, as that is what happens when we get older. Aging also is accelerated by the increasing risks of all degenerative diseases such as diabetes, osteoporosis, heart disease and cancers. We are all going to get older, but it doesn’t mean that we have to “age” quicker.

Not a good overall list on what sugar does to our body right? Well on the reverse side by taking sugar out of our diets as much as we can (and controlling insulin), we can effectively help to do the following:

•Increase fat burning ability of the body.

•Increase the immune system and state of health.

•Slow down the destructive aging process.

•Decrease risks for most degenerative diseases.

•Have steady energy all day long (no crashes or swings).

•Have increased mental clarity, focus and concentration.

•Increase positive behaviors in children (as well as adults).

So first step is that we need to be aware of what sugar is really doing in our bodies. Once we see what is happening, I think we can start to change our view on whether it is our good friend or possibly public enemy #1 in our daily lives.

To have better health and reach your fitness goals, it's mandatory that you read labels and know where your sugar intake truly comes from. Here are 6 sneaky places that sugar hides ~ you might be eating more than you think!!

YOGURT - Generally, this is a food that people consider “healthy”. However, unless you choose the Plain flavor, you’ll be getting a lot of sugar. Check the label and you’ll find on average about 20 to 25 grams of sugar in a measly 6 ounces. Choose greek plain yogurt, sweeten with a little Truvia or Stevia and mix in 1/2C frozen blueberries. Problem solved!
SALAD DRESSINGS - Salads have always been a great choice when trying to lose weight. But, not only can they be laden with fats, but even the healthiest, veggie-packed salads can pack a sugar punch from the dressings that accompany them. Choose an oil-based dressing and ask for it on the side, so your lettuce isn't taking a bath on your plate!
SOFT DRINKS - Here’s where a huge portion of consumer sugar intake is found. Studies show that soft drinks account for as much as 33% of all added sugars consumed. And if you think switching to sugar-free diet drinks is the answer, think again. The risk of obesity appears to be higher among diet cola drinkers. Recent studies show that those who drink diet soda eat more junk, since they end up craving sweets more often. Choose to sip on green tea or Crystal Light Pure - both great options!
CEREAL - Checkout the serving size on the back of the box. A serving is often only ¾ cup which means most people tend to have at least two servings at breakfast. Plus, cereal is often eaten as a snack as well, and a few handfuls can quickly add up. Many cereals that tout themselves as being healthy have more sugar in them then a candy bar. Kashi offers a great selection of cereals that are all low in sugar. Another option would be to choose steel cut oatmeal for breakfast to fill you up for the day.
PROTEIN BARS - Many times they are glorified candy bars! Several on the market disguise themselves as being packed with protein and all natural ingredients, however, the huge sugar content diminishes their nutritional value. In some cases, you might actually be better off grabbing a chocolate candy bar. Choose Supreme Protein bars, or look for one that has less than 12g sugar.
LOW FAT FOODS - Fat makes many foods taste good! When fat is eliminated,often the flavorful taste disappears too. To prevent a low fat food from being too bland, manufacturers regularly add extra sugar to ensure a good taste. So while the fat grams may be low, there are plenty of calories because of the extra sugar. Choose foods that are not processed, and eat "clean" 90% of the time to avoid the extra sugar that's often packed into 'lowfat' foods.

Why do you need to watch your sugar intake? Most experts agree that sugar in its pure form is not inherently “bad” for you. The problem with sugar is that it packs a lot of calories per serving. Plus, since foods with sugar in them taste good to most people then we eat larger portions of those foods. Therefore, we consume more calories when we eat high sugar foods.

In 2003, the World Health Organization released guidelines indicating sugar should account for only about 10% of our daily calories, which is roughly only eight teaspoons. Most labels refer to sugar in grams -- eight teaspoons is about 37 grams. What does that mean to you? Well, one six ounce yogurt and one cup of many brands of cereal will quickly put you over that recommended limit.

Whenever you read the ingrediants, the first 3 labeled are the most prevalent in the food. If sugar is the first ingredient listed on a food, you probably should consider putting it back on the shelf. And remember, there other terms for sugar that food companies use. It also is referred to as high fructose corn syrup, glucose, sucrose and other names. Pay extra attention to the foods mentioned in the hidden sugars list above. And, if eating high sugar foods, limit your portion.

Let Texas Fit Chicks Bootcamp help you lose weight and change your body! Our fitness boot camp trainers are all women, and have a passion for helping other "chicks" reach their goals! We have locations in McKinney, Allen, Prosper, Plano, Addison and Frisco and are for all levels of fitness! Join us on any Monday and be on your way to becoming our next FIT CHICK!
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Addison Texas Boot Camp with Texas Fit Chicks starts August 29!

2011-08-17T10:55:00.003-05:00

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!

2011-08-17T10:01:00.000-05:00

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.

Grab a friend and you both get 5 wks of Texas Fit Chicks bootcamp for $99 each! That's around $6/session with your trainer! Bootcamp includes free body comp before AND after your 5 wks, Free meal plan and Amazing accountability from your fit chick trainer. Check out and enter Promo code Allen7pm then APPLY to get $100 off your session!
Questions? Email Katrina directly: TrainwithKatrina@gmail.com

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No more excuses...from Texas Fit Chicks Bootcamp

2011-08-04T15:16:00.001-05:00

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, Allen and Addison, 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

2011-08-04T09:20:00.004-05:00

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

Perfect Vacation Plan (when you can't get to Boot Camp!)

2011-08-01T13:15:00.001-05:00

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.

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75 Tips for Weight Loss (that really WORK!) from Texas Fit Chicks Bootcamp

2011-07-22T17:57:00.002-05:00

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.

How can I control my raging sweet tooth??

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.

Great ideas for a low-cal dinner when you don't want to cook

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.

How to Cut Calories:

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.

How to Eat more Veggies:

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.

Mantra to stay on track:

“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? Enjoy a FREE 7 day trial to our FitChickTraining.com
where you will have access to meal plans, online workouts, calorie calculators and message boards for support! It's Texas Fit Chicks Bootcamp online program that gets you great results!
Sarah Kelly has maintained her amazing weight loss by using fitchicktraining.com ~ check out her before and after below:

Live in McKinney, Allen, Plano, Prosper, Frisco or N. Dallas? Jump into a 5 week boot camp with Texas Fit Chicks on any Monday and get affordable training and amazing accountability! **NEW BOOTCAMP COMING IN AUGUST!!!** Texas Fit Chicks has arrived in ADDISON! Will meet MWF 5:30am-6:30am starting Aug. 29. Not too early to sign up!
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7 Steps to Create new healthy habits

2011-07-05T17:32:00.000-05:00

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.

Healthy Snack favorites from your Texas Fit Chicks Boot Camp Trainers

2011-07-01T18:51:00.000-05:00

Have you noticed that you are more hungry after your workout bootcamp? When you add in weight lifting (especially for a beginner), you will be hungry, often! Since keeping your metabolism running throughout the day is important, healthy snacking is critical to weight loss. Want to know what Texas Fit Chick Trainers are snacking on? We've combined all of our trainers' favorite healthy and quick snacks for you right here....

Frisco Fit Chick Trainer Michelle:

Greek yogurt w/ blueberries & honey
Hummus & crackers
Pirates Booty
Peanut butter & jelly on a bagel
Banana

Prosper Boot Camp Trainer Toni:

Low Sodium Cheese Stick plus 1/2 apple.
Reducted fat cottage cheese and sliced strawberries

Plano Bootcamp Trainer Titia:

Vanilla whey protein shake with 1 tsp sugar free Swisse mocha International coffee and/or 1 tsp PB2 (yum!) mixes with water and ice.
Shakeology chocolate protein shake straight up, water and ice.
Shakeology green berry protein shake with 1/4 cup frozen berries (no sugar added) mixed with water.
100 calorie pack cocoa roasted almonds with a small gala apple.
Turkey/cheese roll up with fresh organic spinach rolled in the middle and a squirt of spicy brown mustard.

McKinney Fit Chick Trainer Christine:

Boiled egg whites
Grapefruit
Strawberries

McKinney Fit Chicks BootCamp Trainer LeighAnne:

1/2 cup cottage cheese

diced tomatoes

chopped cucumbers

1 tblsp balsamic vinaigrette

sprinkled with sunflower seeds or pine nuts (about a tsp)

mix and enjoy!

Allen Bootcamp Trainer Ronna:

1 T almond butter

1 large fresh date

1 low sodium rice cake

Top rice cake with almond butter and chopped date.

Addison Bootcamp Trainer Sylvia:

Hummus and veggies
Sliced banana and apple butter rolled up in a whole wheat tortilla
Stoneground round wheat crackers, light Laughing Cow Swiss cheese and grapes

McKinney Boot Camp Trainer Sarah Elizabeth:

Naan (bread) sliced in half, spread cream cheese on each slice, layer with turkey and cucumbers with a little sea salt.
Fresh Snap peas with walden farms balsamic dressing
Lite cool whip, 1 sf strawberry jello with light drizzle of hard shell heath topping. (Hard shell topping hardens and makes it sweet n' crunchy)

McKinney Fit Chick Trainer Meridith:

Green apple / almond butter
Plain greek yogurt / fresh fruit
Handful of roasted almonds
Cucumber / hummus

Texas Fit Chicks Boot Camp Trainer Melody:

Dannon light & Fit Vanilla Yogurt w/ 15 raw, unsalted almonds
String Cheese
Chocolate Shakeology Shake w/ 15 raw unsalted almonds
94% Fat Free Kettle Corn PopCorn
Organic Red Delicious Apple

Changing your physique is 80% food. Remember: You can't out-train a bad diet :)
Join any of our N. Dallas Boot Camp locations on any Monday and get 5 weeks of fat blasting boot camp workouts with the most fun trainers you will find! We train REAL Housewives in McKinney, Plano, Frisco, Prosper and Allen Texas!
Get ready for our 2012 Weight Loss Challenge, coming SOON!

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Why I was happy to gain 3 lbs.

2011-06-25T12:37:00.000-05:00

Are you one of those people that can go on vacation and not worry about coming home with extra pounds?? And I'm not talking about the kind you have in your overstuffed suitcase...If you are, good for you...I aspire to be like you...but at this point, I'm not! I'm one of those people that gets into 'vacation' mode very quickly....and out of 'trainer' mode. I decided to share my most recent experience with you, in case you are like me, and come home with extra baggage that reminds you of all the chocolate you ate while away :)

Most people would not be happy about gaining 3 pounds. It's not something that you would typically hear your trainer say....but I was thankful to have done it! Life is all about progress and not perfection...and gaining 3lbs on a vacation was great progress for me.

Holidays and vacations mean a change in schedule and food EVERYWHERE. Make that vacation 10 days on a cruise ship, and that has usually equalled disaster for me. I'm the type of person that doesn't work out if gym clothes aren't the first thing I put on in the morning. Things get in the way during the day for me, and I won't get it done if it's not first. Trips and holidays make it too easy to get in the mode of "I'm on vacation"....and waking up to the smell of cinammon rolls and assorted pastries can easily start the day off in a bad way.

Cruises are a funny thing. Most people eat about every 20 minutes then go lay on a chair next to the pool. Get up, eat, lay down. Seriously couldn't be MORE difficult to not gain weight :) We love crusing though, and this was my 5th one. It was also the longest one I've been on, and the least amount of weight I've come back with ~ so I wanted to share with y'all why it was different this time! Let me first say that I was NOT neuroticly counting calories and thinking about it 24/7. I absolutely enjoyed every minute and had lots of yummy treats that I don't have on a weekly basis. There were just a few things I decided before I went that I would do differently, and they worked! The average person on a cruise that length comes back with between 8-15 lbs...I was determined to not be one of them.

Here are 5 things that I did differently this time ~ so I didn't come back with lots to lose!

I chose my splurges. I decided that since breakfast was going to set the tone of my day and how I felt in the afternoon, I would fill up on healthy protein and complex carbs. They had an omlette station and I ordered egg white omlettes filled with veggies (minus the chz) ~ had a couple of bites of the scalloped potatos that looked yummy and the rest of the plate was filled with fresh fruit. This kept me feeling well and full until lunch.,.and I didn't have that carb/sugar crash to contend with mid-morning. I enjoyed the dinners in the formal dining room so I knew I'd enjoy a 4 course dinner and could wait until then for dessert.
I worked out (almost) every day. Packed my charged ipod and before leaving downloaded some new music to keep my interest during the workout. I worked out right after I woke up, so that I wouldn't miss any of my sun time in the chair ;) and I got them done FAST but pushed myself hard. I did a tabata each day, since I can't stand to get on a stationary cardio machine, and lifted weights. If you need accountability, sign up for a fitness class at the gym/spa and try something new!
I didn't pack clothing that allowed me to gain extra weight. When I shopped for the trip, I bought all my shorts in the size I wanted to be when I got home, and didn't give myself room for much weight gain. My shorts were a bit tighter but I could still get into them on day 12.
My focus wasn't food. Since it's "free" on the boat and there are limitless buffets, it's super tempting to eat and eat and eat...because you are getting your moneys worth right? :) There are 24hr pizza buffets, hamburgers all day on the deck w/ fries, etc. Since I knew dinner was going to be in the formal dining room, a 4 course meal prepared by the chef and really great food, I was happy to do a lighter lunch with lots of fresh fruit.
I chose activities that got me off my rear! We had excursion options that required effort on our part ~ and some are a great workout! Kayaking is something that I can only do on vacation, as well as snorkeling....find something that sounds fun and that you'll break a sweat.

It was a great feeling to come home and not find myself in the same situation that I have EVERY single time...so when I got on the scale (which I never do - but I knew that my clothes were a bit tight and I wanted to know) and saw that it was only 3lbs I had gained, I was ecstatic. That was progress for me ~ and I got it all off within the first week back with my de-tox with Shakeology which was easy and do-able.

Hope these little changes will help you stay on track while you're away ~ If you have other ideas that have worked for you, comment below and share with others!

Bootcamp Fit Chicks in Meridiths' 7pm McKinney have this to say...

2011-06-20T17:34:00.001-05:00

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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6 Steps to Eating Mindfully

2011-06-01T10:13:00.000-05:00

Finishing off a whole pack of chips while engrossed in an interesting show is the perfect example of mindless eating. Distracted by watching TV or a movie, we mindlessly fill our mouths, short-circuiting our fullness signals. We keep on eating unaware of the huge amounts we're putting away. In my opinion this is an oft-overlooked cause of obesity.

(It also illustrates the danger of modern-day snacks- they taste soooo delicious and slip down so effortlessly with their perfect bite-sized morsels and tempting flavours. But that's another story.)

The modern food supply encourages a grazing mentality via fast food drive-ins, vending machines full of snacky-junk food and confectionery counters at every retail outlet. What's more it actually encourages us to eat while doing other tasks.

"Multi-tasking" has long been a business buzz word but is often just a euphemism for eating while doing other things. Whether it's popcorn at the cinema, desktop dining while you work, dashboard dining as you drive or dinner in front of the TV, it all leads us to eat more than we need.

Wansink exposes mindless eating

Dr Brian Wansink, author of the book "Mindless Eating: Why We Eat More Than We Think" (Bantam Books 2006), says most of us overeat because we are distracted or are surrounded by junk food served in large portion sizes. We eat as if it's our mission to finish everything!

In one famous experiment, Wansink and his researchers offered a free bucket of popcorn to moviegoers in return for answering a few (dummy) questions about the movie once it was over. Half the moviegoers got a medium-size bucket weighing 120g or 4.2 oz, while the other half were given the large-size, bigger-than-your-head, bucket weighing 235g or 8.4oz.

Weighing the leftovers in the buckets after the movie, the researchers reported that the big-bucket group ate 53 per cent more popcorn (an average of 725 more kilojoules or 175 calories) while mindlessly munching. That's roughly the equivalent of 21 more dips into the bucket.

Wansink repeated the experiment with stale, 14 day-old, popcorn and got similar results. After the movie, the researchers asked the moviegoers to describe the popcorn and they weighed how much popcorn was left in the containers.

Even though they described the popcorn as "stale" and "terrible", moviegoers with the larger containers still ate 34 per cent more than those given the medium-sized containers.

Eating with awareness

To help yourself learn to eat with awareness, try these simple first steps to practice eating mindfully and prevent mindless consumption. Your goal is to be conscious of how you're eating and what your stomach registers. When you're in touch with what is going on inside, you'll know the exact moment you are physically satisfied rather than over full or stuffed. It's the best technique for weight control and works regardless of what sort of diet you're on. I follow these steps every day and highly recommend this way of eating!

1. Sit down to eat, even if it's only for a snack. Turn the TV or laptop off and don't read. Let the food be the sole centre of your attention.

2. Take two deep breaths before you eat. Pause to reflect on what you're about to eat, being respectful of the dish in front of you and thankful for the food (a little like the old school-time grace). This is the best step of the six to practice when eating out or with others.

3. Chew each mouthful thoughtfully paying attention to the flavours and textures - some health food advocates have suggested at least 30 times per mouthful *. Put your knife and fork down between bites.

4. If you know you're a fast eater, try eating with chopsticks or with your non-dominant hand to slow things down.

5. Plate up normal (not diet) portions of food and

6. Eat slowly and make the meal last at least 20 minutes.

Obviously you can't eat like this for every meal, every day but it's very useful to practice on a quiet weekend or when you're on your own.
~ Food Watcher

Contributed by Sarah Elizabeth ~ Texas Fit Chicks Bootcamp Trainer and Weight Loss Coach
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Skinny Taco Dip + 4 more Summer Recipes to die for

2011-06-01T09:55:00.000-05:00

Skinny Taco Dip

Servings: 24 • Serving Size: 1/24th of dip • Old Points: 1.5 pts • Points+: 2 pts
Calories: 59.2 • Fat: 3.6 g • Protein: 2.2 g • Carb: 4.7 g • Fiber: 0.6 g

8 oz 1/3 less fat Philadelphia cream cheese
8 oz reduced fat sour cream
16 oz jar mild salsa
1 packet taco seasoning
2 cups iceberg lettuce, shredded
2 large tomatoes, diced
1 cup reduced fat shredded cheddar cheese
2.25 oz black olives,

In a large bowl combine cream cheese, sour cream, salsa and taco seasoning and mix well with an electric mixer. Spread on the bottom of a large shallow glass dish. Top with shredded lettuce, tomatoes, shredded cheese and black olives. Serve with baked tortilla chips
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Coconut Chicken Salad with Warm Honey Mustard Vinaigrette

Servings: 3 • Serving Size: salad with 2 chicken tenders • Points: 8 pts • Points+: 8 pts
Calories: 397.6 • Fat: 11.0 g • Protein: 26.8 g • Carb: 32.5 g • Fiber: 4.4 g • Sugar: 10

6 (about 12 oz) chicken tenderloins
6 tbsp shredded coconut
1/4 cup panko crumbs
2 tbsp crushed cornflake crumbs
1/3 cup egg substitute or egg whites
pinch salt
olive oil spray
6 cups mixed baby greens
3/4 cup shredded carrots
1 large tomato, sliced
1 small cucumber, sliced

Vinaigrette
1 tbsp oil
1 tbsp honey
1 tbsp white vinegar (balsamic would work too)
2 tsp dijon mustard
Whisk all vinaigrette ingredients; set aside.

Preheat oven to 375°.

Combine coconut flakes, panko, cornflake crumbs and salt in a bowl. Put egg whites or egg beaters in another bowl.

Lightly season chicken with salt. Dip the chicken in the egg, then in the coconut crumb mixture. Place chicken on a cookie sheet lined with parchment for easy cleanup. Lightly spray with olive oil spray and bake for 30 minutes turning halfway, or until chicken is cooked through.

Place 2 cups baby greens on each plate. Divide carrots, cucumber, tomato evenly between each plate. When chicken is ready slice on the diagonal and place on top of greens. Heat dressing in the microwave a few seconds and divide equally between each salad; a little over 1 tbsp each

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Garlic Cheddar Biscuits

Servings: 14 • Serving Size: 1 biscuit • Old Points: 2 pts • Points+: 3 pts
Calories: 97.3 • Fat: 3.9 g • Protein: 3.7 g • Carb: 13.0 g • Fiber: 0.0 g

2 tbsp butter, melted
2 cloves garlic, minced
2 tbsp fresh chopped parsley
2 cups Heart Smart Bisquick
3.5 oz shredded sharp Cheddar cheese (Cabot 50% reduced fat)
2/3 cup fat free milk

Preheat oven to 400°. Line a cookie sheet with parchment paper.

Melt butter in a small frying pan, add half the garlic and saute on low heat about 1 minute. Remove from heat and add parsley.

In a large bowl, combine biscuit mix, cheddar cheese, and remaining garlic. Stir in milk and mix (do not over mix). Drop batter by heaping tablespoonfuls (1.5 oz each) onto prepared cookie sheet.

Bake for 10 minutes. Brush or drizzle biscuits with melted butter. Bake for 5 more minutes, or until lightly browned on the bottom.

*********************************************************************************************************
Creamy Lemon Cheesecake Yogurt Cupcakes

Servings: 12 • Size: 1 cup • Old Points: 2 pts • Points+: 3 pts
Calories: 108.6 • Fat: 4.7 g • Carb: 12.6 g • Fiber: 1.1 g • Protein: 3.6 g • Sugar: 7.1
Sodium: 107.9

Ingredients:
12 reduced fat vanilla wafers
8 oz 1/3 less fat cream cheese, softened
1/4 cup sugar
1 tsp vanilla
6 oz fat-free vanilla Greek yogurt (I used Chobani)
2 large egg whites
3 tbsp lemon juice
1 tbsp lemon zest
1 tbsp all purpose flour
24 blackberries

Directions:
Heat oven to 350°.

Line cupcake tin with liners. Place a vanilla wafer at the bottom of each liner.

Gently beat cream cheese, sugar and vanilla until smooth using an electric mixer. Gradually beat in fat free yogurt, egg whites, lemon juice, lemon zest and flour. Do not over beat. Pour into cupcake liners filling half way.

Bake 25 minutes or until center is almost set. Cool to room temperature. Chill a few hours in the refrigerator.

********************************************************************************************************************
Crock Pot Santa Fe Chicken

Servings: 8 servings • Size: 1 cup • Old Points: 3 pts • Points+: 4 pts
Calories: 190 • Fat: 1.5 g • Fiber: 5.6 g • Carbs: 23.1 g • Protein: 21 g
24 oz (1 1/2) lbs chicken breast
14.4 oz can diced tomatoes with mild green chilies
15 oz can black beans
8 oz frozen corn
1/4 cup chopped fresh cilantro
14.4 oz can fat free chicken broth
3 scallions, chopped
1 tsp garlic powder
1 tsp onion powder
1 tsp cumin
1 tsp cayenne pepper (to taste)
salt to taste

Combine chicken broth, beans, corn, tomatoes, cilantro, scallions, garlic powder, onion powder, cumin, cayenne pepper and salt in the crock pot. Season chicken breast with salt and lay on top. Cook on low for 10 hours or on high for 6 hours. Half hour before serving, remove chicken and shred. Return chicken to slow cooker and stir in. Adjust salt and seasoning. Serve over rice (extra pts).

Contributed by Sarah Elizabeth, Texas Fit Chicks Boot Camp Trainer, Weight Loss Coach - McKinney
http://www.texasfitchicks.com/
www.facebook.com/texasfitchicks

Why does Interval Training work?

2011-06-01T09:52:00.000-05:00

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!

7 Reasons why you MUST eat slowly

2011-05-31T05:15:00.000-05:00

7 reasons why you MUST eat slowly

Everything in our lives is fast - fast cars, fast trains, fast lanes, fast money, fast broadband and of course fast food. There's lunch on the run, dinner in under 30 minutes, 2-minute noodles, take-away to grab and run. Life is rushed and stressful. When we finally grab a moment to eat, we bolt it down as quickly as we can. And multi-tasking whilst eating is the norm - we munch a sandwich at our desk, catch up with the news over dinner or read the paper over coffee and a muffin.

Now there's a new school of thought to re-train yourself to eat slow. Like the Slow Food movement that's supporting a return to traditional cuisine, it's part of the philosophy that food is special and should be enjoyed at leisure to bring out its full satisfaction and flavour. If you eat at a leisurely pace, you'll enjoy your food more, have less problems with your digestion and force yourself to slow down. Your health and attitude to life will lift noticeably!

Eat slowly, eat less, enjoy more

Eating slowly is also one of the most successful techniques to help people lose weight. A recent US study of 30 women showed that eating slowly helped them to reduce food intake by around 275 kilojoules (66 cals) at each meal without any suffering and maximized their food satisfaction scores.

Research shows it takes 15 to 20 minutes for your stomach to signal your brain that it's FULL, so this technique prevents you overeating without realizing it. It's simple. Here's how to practice it (it helps to do it by yourself the first time):

1. Sit down to eat and focus on the food in front of you - your goal is to savour each mouthful aiming to ‘extract' the maximum flavour and satisfaction.

2. Eat with a fork and knife, not your fingers.

3. Put the fork and knife down between each bite. Have a pause halfway through the meal and ask yourself: "How full am I now or do I need to eat more?".

4. Take small bites and chew well. Aim to chew each mouthful at least 5 times before you swallow.

5. While you're retraining yourself, don't eat in front of TV or while you read. It becomes ‘mindless eating' and you don't remember what you've eaten.

6. Don't eat while you walk or shop.

7. If you have to eat at your desk at work, clear aside a small spot and have your food there, keeping a distance from your computer or paperwork.

Reference: http://foodwatch.com.au/healthy-weight-loss/7-reasons-you-must-eat-slowly.html
Contributed by Sarah Elizabeth - Personal Trainer/Weight Loss Coach, Texas Fit Chicks Bootcamp

5 Amazing (and Healthy) Recipes the fam will love...all under 30 mins.

2011-05-17T05:55:00.000-05:00

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

Hormonal Triggers that might be making you fat!

2011-05-09T14:04:00.000-05:00

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...

2011-05-09T13:02:00.000-05:00

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

Thinking about lipo? Think again...

2011-05-04T18:53:00.000-05:00

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.

Garlic Stuffed Chicken ~ Texas Fit Chicks Bootcamp Trainer Favorite!

2011-04-26T11:01:00.000-05:00

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

Nutrients per serving:
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

Top 10 Favorite Trainer snacks

2011-04-21T14:32:00.000-05:00

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.

Hope you enjoy the ideas ~ feel free to share any others that you love!
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Texas Fit Chicks Bootcamp Times and Locations

2011-04-21T13:40:00.000-05:00

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

Ready for bootcamp but not at the crack of dawn? Now you have options...

2011-04-19T12:17:00.001-05:00

Want to join Texas Fit Chicks bootcamp but not have to wake up before the birds? You've now got options! If you live in McKinney (Stonebridge Ranch), we are starting a 5 wk session THIS MONDAY (April 25) that will meet from 9:30am-10:30am! You can get in on our offer this week, sign up with a friend and you both get 5 wks of Tx Fit Chicks bootcamp for just $99 each! This session will run from April 25-May 27.

Live in Frisco? We've got ya covered as well ~ MAY 2 Fit Chicks Trainer Michelle, is starting a 9am-10am bootcamp! Located at Frisco Commons Park, 5 wks to a new you...just in time for the summer! You can also get in on the $99 deal if you sign up with a friend this week.

Questions? Email Us

Click here for our website