CHICK FEED: Va-Va-Voom Vanilla & Choco PB Heaven “Ice Cream” Cake Recipe (dairy free, gluten free, vegan, paleo friendly)

Posted on June 18, 2013 by admin

Hey Chicks,

So the other day while teaching outdoor bootcamps (and next ones start on July 8th with our sweet summer promo!), I heard one of the sounds that kicks in my sweet cravings more than almost anything….can you guess what it is? The bells of an ice cream truck!

 

The Best "Ice Cream" Cake of all time!

I love ice cream. It’s cold, creamy, delicious and feels like a real decadent treat.  Too bad it is packed with sugar and dairy which can be a big no no for lots of chicks.  I was in Ottawa at my mom’s and I couldn’t get the ice cream out of my mind so for our weekend family dinner, I decided to use my Livin La Vida FIT CHICK skills and create my very own “chick approved” ice cream cake for dessert made from real, whole foods (and a lot of LOVE :) that will not take away from all the awesome healthy eating & sweat sessions you have been doing.

gluten free vegan dairy free ince cream

Simple healthy ingredients about to turn into a heavenly dessert!

The outcome?  A totally FABULOUS, creamy, dreamy, sweet, layered with crunch dessert that rivals any Dairy Queen Ice cream cake I have ever had (even my Mama J’s BF said it tasted like something you would get at a fancy restaurant…a huge compliment coming from a rooster who loves his sweets too!). Plus, it is gluten free, dairy fee, vegan and no sugar added..could it get any better than that?!

paleo gluten free, vegan, dairy free, ice cream

A simple ratio chicks.. 1 banana : 1 tbsp nut butter & blend!

CHICK FEED: “Va-Va Voom Vanilla & Choco PB Heaven” Healthy Ice Cream Cake

Ingrediants:

  • 6 frozen bananas (choose the brown spotty ones for extra sweetness)
  • 3 tbsp of tahini
  • 3 tbsp all natural peanut butter
  • 2 tbsp raw cacao powder or dark chocolate cocoa powder
  • 1 tbsp of vanilla or seeds from 1 vanilla pod
  • 2/3 sliced almonds
  • 1/4 cup of shredded unsweetened coconut
  • 1/3 cup of 3 ingredient Choco Sauce

DIRECTIONS

  1. Line a loaf pan with parchement paper and set to side.
  2. Heat a frying pan to med – low.  Add  almonds and coconut.  Toast until lightly brown and set aside to cool.
  3. Make Layer 1 -  Tahini Vanilla  (see below)
  4. Spread Layer 1 into lined loaf pan.  Sprinkle with 2/3 of the almond & coconut mixture (keep the last 1/3 for topping).  Drizzle with 2/3 of the 3 ingrediant Choco Sauce (reserve last 1/3 for topping). Return to freezer for 5 min – 10 min to harden
  5. Make Layer 2 – Choco Peanut Butter (see below) while Layer 1 is hardening
  6. Spread Layer 2 in loaf pan.  Sprinkle remaining almond & coconut mixture on top (this creates that crunchy surprise layer in the middle – too die for!). Return to freezer to harden for a min of 1 hour.
  7. To serve, cut with a knife dipped in warm water and drizzle with remaining choco sauce (and then try to only have 1 piece…so yummers!!)

gluten free dairy free vegan paleo ice cream

Layer 1 – Va Va Voom Vanilla Tahini

  • Break the frozen bananas into chunks and toss them into a mini food processor, along with the cashew butter.
  • Blend until the bananas break down into a soft-serve consistency, adding a little bit of water if needed. It should be creamy!
  • Serve immediately for a soft-serve style dessert, or transfer to a sealed container and store in the freezer for a for a firmer, scoop-able ice cream

    • - See more at: http://www.fitchicks.ca/blog/2012/11/wellness-wednesday-2-ingrediant-ice-cream-dairy-free-gluten-free-paleo-vegan-friendly/#sthash.oPllRcns.dpuf

    1. Break 3 frozen bananas into small chunks and place a Vitamix blender or mini food processor.
    2. Add 3 tbsp of tahini and 1 tbsp of vanilla.
    3. Blend until a soft serve like consistency (you may need to take breaks to push down the sides with a spatula

    Layer 2  – Choco Peanut Butter Heaven

    1. Break 3 frozen bananas into small chunks and place a Vitamix blender or mini food processor.
    2. Add 3 tbsp of all natural peanut butter and 2 tbsp of cocoa.
    3. Blend until a soft serve like consistency (you may need to take breaks to push down the sides with a spatula

    CHICK TIPS

    This is such an awesome and versatile ice cream cake so you can really get creative with it!  Here are some extra chick tips so you can keep re using this recipe all summer long:

    • Don’t like tahini? Sub for our 2 Ingrediant Ice Cream.  Nut allergies? Use sunflower seed butter instead of peanut butter.  You can sub any nut or seed butter just remember the ratio of 1 banana : 1 tbsp nut/seed butter
    • Get creative with the surprise centre layer! Combine dark chocolate chips, cranberries and nuts for a decadent fruit & nut layer,  drizzle choco sauce mixed with shaved orange peel & hazelnuts or just sliced stawberries, frozen raspberries or more bananas for a fruit touch!
    • Make single servings! For portion control you can also make these in parchement lined muffin tins so you can have 1 serving for dessert all week long.  These also look great as a single dessert at a dinner party :)

    So chicks, now you have the perfect recipe for your next BBQ and if you come up with any cool, healthy concoctions – please share!

    Make today fabulous!

    Laura, your head chick

     

     

     

    Posted in Laura, HEAD CHICK, Livin' La Vida FIT CHICK!, Nutrition 101, Nutrition Info, q&a, Recipes, Tips & Tricks, Uncategorized | Leave a comment

    16lbs down, 10.5 inches lost and lovin’ a new healthy life: Lina’s fitness & weight loss journey

    Posted on May 31, 2013 by admin

    MAY CHICK OF THE MONTH

    Let’s kick off a super summer of healthy fun! Our kick butt bootcamp are heading outdoors starting on June 3rd (and we still have our “Celebrate Summer $50 off Promo!) & we booked our Sweats & Shades FIT CHICKS Retreat on Aug 9-11.  So to get us in the fierce fit mood, let’s celebrate an amazing fitness transformation with our CHICK OF THE MONTH!   Meet the inspiring Lina from our North York Bootcamp!

    before pics fitness transformation

    BEFORE: Lina & Daffy :)

    Lina has grabbed her health, fitness and life by the reins and over the last year has changed her body and life! Losing over 16lbs & 10.5 inches, building healthy nutrition habits and completing her own amazing fitness goals (she just did her first 10k run!),  Lina is living proof that Livin la Vida FIT CHICK does a body and soul good.

    strong fitness success story weigth loss

    AFTER: The FABULOUS Lina 16lbs & 10.5 inches down!

    Now let’s let Lina take it away and share her story – amazing work chick!!

    How have you changed inside and out since joining FIT CHICKS?

    After my first month with FIT CHICKS I had noticed some serious changes in myself in the fact that the majority of my clothes did not fit... the ones that used to be too tight to wear comfortably were now too big for me!  I have lost a total of 16lbs and 10.5 inches! I do track my measurements so I have included below. 

    Weight: -16 lbs
    Arm: -2.25
    Chest: -2.75
    Waist: -2.25
    Buttocks: -1.25
    Thigh: -2

    Plus my strength has totally increased.  On my first fit test I could do 28 push ups but now I am at 43 in 1 min! I really got hooked on the healthy lifestyle idea and I love it. I’m happier and more active than I’ve ever been.

    Livin la Vida FIT CHICK is based on 4 healthy principles. How do you incorporate them into your everyday life?

    Principle 1 – Fitness: Move Everyday…makes it a conscious choice!
    I realized that the 4 principles idea is working for me so I started doing constant research on clean eating and fitness. I have been with FIT CHICKS for a year.  I now do boot camp twice a week and I have at least one personal session with my Chick Sergeant Steph. I also do yoga and try to incorporate other work outs into my every day routine.

    For example I take stairs up to the 22nd floor where I live at least once a day. I also noted that working out is only one part of the formula and nutrition plays an equal role in leading a healthy lifestyle.

    Principle 2 – Nutrition: Eat real, whole foods made with love.

    I started preparing my own meals every day so that I have no excuse to eat junk food.

    Principle 3 – Wellness: Give yourself love.

    Making time for me and my workouts.

    Principle 4 – Pay it forward: Spread the healthy love to those around you.

    Leading by example!

    fit chicks 5k run fierce

    TEAM FIT CHICKS: Lina and the fab Diane at CIBC Run for the Cure

    How has FIT CHICKS help keep you on track with the 4 healthy principles?

    I get such a great support form FIT CHICKS on my way to live healthy and take care of my body! First of all, working out in a team is awesome, we push each other to finish strong.

    There are some things I wouldn’t want to try on my own but I did it as a part of a team. For example, last year I did 5K Run for the Cure with the FIT CHICKS team and it was amazing! My Chick Sergeant Steph was running with me and she inspired and motivated me to finish it.

    This year Steph convinced me to run the 10K run. Also I absolutely love all the recipes FIT CHICKS share with us through newsletter and Facebook. It does help to stay motivated.

    What is your fave post workout snack or healthy eats that you make with love?

    I find it can be tough to sit down for salad when you are constantly on the go that is why I always try to drink my vegetables. I have a green smoothie recipe that helps me to stay energized. Have I mentioned it tastes delicious as well? I make it with kale, celery, spinach, kiwi, apple, banana, blueberries and water. Don’t forget always put the water in first so you don’t ruin your blender :)

    Any parting words on how the power of how Livin La Vida FIT CHICK has changed you for the long haul?

    I think my results speak for itself.  Livin la Vida FIT CHICK works…you just have to do it!

    CHICK SERGEANT SHOUT OUT FROM STEPH

    North York Chick Sergeant Steph is so proud of her chick she wanted to share an extra shout out!

    Chick Sergeant Steph

    My chick is so positive! Her energy and enthusiasm are contagious. She has become a seriously fierce FIT CHICK! Lina has gone from only a few push ups to doing variations from her toes! She now uses 3 lbs ankle weights and her hand weights! She is also doing a 10 km run next weekend!

    Keep pushing your boundaries chick and you will continue to succeed! :)

     

    Lina, we are so proud of you and all of accomplishments! Keep rocking the healthy house and helping to motivate other chicks through your story that they can make healthy changes – it just takes that first step. Thanks for allowing us to help along your journey and sharing your story with us – you rock!!

    Make today fabulous!

    FIT CHICKS XO

    Posted in Chick of the Month, Chick Sergeants, Chicks in Action, Livin' La Vida FIT CHICK!, success stories, TV Show - `Shape Up with FIT CHICKS | Leave a comment

    CHICK FEED: 3 Ingrediant Healthy Chocolate Sauce Recipe (gluten free, dairy free, vegan, paleo friendly)

    Posted on May 29, 2013 by admin

    Hey Chicks,

    There are 2 things that I absolutely LOVE when eating:  #1: chocolate and #2:  Healthy, nutrient rich recipes that contain less than 5 ingredients!

    gluten free dairyfree paleo chocolate sauce

    Choco-Nut Banana Heaven Drops (and that is exactly what they taste like!)

    I have a sweet tooth and finding quick to make/ grab sweet treats other than dried fruit when you need quick sweet fix can be a huge challenge. That said, until I discovered this decadent, smooth, velvety homemade chocolate sauce.  It is gluten free, dairy free, vegan, can be made in approx 30 sec and has only 3 ingrediants!! Plus, it is packed with healthy fats (and all the other awesome benefits of coconut oil), antioxidants and magnesium to help your muscles chill out.

    paleo dairyfree chocolate gluten free

    My idea of food porn: 3 Ingredient Chocolate Sauce

    Last night, I had a sweet craving like none other so I whipped up these choco-nut banana heaven drops (because honestly thats what they tasted like) and had to share with y’all!

    sugarfree paleo dairy free gluten free

    Just 3 simple ingrediants: coconut oil, cocoa powder and stevia

    CHICK FEED:  3 Ingredient Chocolate Sauce

    INGREDIENTS

    Makes approx 1 – 3 servings

    • 3 TBSP Virgin Cold Pressed Coconut Oil
    • 2 TBSP of raw cacao powder (can also be subbed for cocoa powder. I like to use a high quality organic dark chocolate cocoa if subbing for the rich flavour)
    • 3 -5 drops of Stevia to sweeten (Non vegan can also use raw honey.  Approx a tsp but play with quantities)

    DIRECTIONS

    • Heat coconut oil in a pot on min until liquid.  If making a large batch, you can just put in a food processor as the coconut oil with turn to liquid with the heat from the blended.
    • Pour coconut oil into bowl.  Stir in raw cacao powder.  (Depending on consistency, you may want to add a little more cocoa powder or coconut oil)
    • Add stevia or honey to sweeten.
    • Choco-nut Banana Heaven Drops Recipe: Slice 1 ripe banana.  Spread all natural peanut butter or other seed / nut butter.  Drizzle with chocolate sauce and serve :)

    CHICK TIPS

    • Serve on frozen goods! Freeze bananas, strawberries or make homemade ice cream and drizzle with the chocolate sauce.  It will harden on the frozen treats and create a Dairy Queen like chocolate shell – so yummy!
    • Fondue Style! Make a batch and have at your next dinner party as a healthy fondue dip dessert.  Serve with cut on mangoes, pineapple, cut chunks up of grain free banana bread (recipe coming soon!).  Pretty & delish!
    • Make it fancy! Choco mint: add peppermint extract,  Choco Orange: add orange food grade essential oils, Choco Almond:  add 1 tbsp of almond butter…the possibilities are endless!
    paleo, gluten free dairy free sugarfree

    So good that Mama J was eating it with a spoon!!

    So chicks, the next time the sweet monster hits – try this chocolate sauce!  You won’t regret it :)

    Make today fabulous!

    Laura, your Head Chick xo

    PS Don’t forget we have extended our Celebrate Summer Promo as we are heading outdoors!  Sign up for June 8wk Bootcamp and Save $50 off - can’t wait to see y’all there :)

    Posted in Chicks in Action, Laura, HEAD CHICK, Livin' La Vida FIT CHICK!, Mama Chick, Nutrition 101, Nutrition Info, Recipes, Tips & Tricks | Leave a comment

    We met our fitness super chick – Jillian Michaels!

    Posted on May 16, 2013 by admin

    Hey Chicks!

    So I was super uber lucky this past Tuesday to have been invited to a special Meet and Greet with the one and only Jillian Michaels at the Chatelaine Magazine Kitchen!

    jillian michaels fit chicks

    New fitness besties? :)

    Jillian has always been a huge inspiration for me as I too struggled growing up with weight issues and still to this day have to be very aware of my “food and mood” so to speak as I tend to be an emotional eater.

    fit chicks jillian michaels

    Thanks for the invite Chatelaine!

    While at the Chatelaine Kitchen Jillian did a quick Q&A with the crowd where she talked about life balance, having kids and not only staying healthy but also keeping them on the health train! Also the importance of giving yourself some love (Principal number 3 of our Living La Vida FIT CHICK rules to live by)

    We always knew Jillian was a fit chick at heart...she even came sporting yellow!

    What I loved about hearing her speak though is the honesty and reality she shares. There is no magic pill, there is no 5 minute workout that is going to get you ripped, it takes hard work, dedication and a choice everyday to live your best, healthiest life.


    So chicks remember in life you get what you put in, so this attributes to all areas like work, family, relationships, training etc. So why not go big and make everything you do be the best you can get!

    One last thing Jillian said that really stuck with me is this, “Your health is the platform in which your life is built upon” so chicks make sure it is the best you can so you can live the best life ever!!!

    Now I am off to our FIT CHICKS Retreat feeling pumped and keep living my passion to help spread the healthy love.  If you can’t make this one, don’t stress – we have our “Sweats & Shades” August Retreat and our “Fierce Fall Fitness” November Retreat already posted online to come and play with us.

    Have a fierce day!
    Amanda, your Head Chick xo

    CELEBRATE SUMMER PROMO: Sign up for June 8 wk Bootcamp by May 25 & SAVE $50 OFF! Enter code “summer” when you sign up online.

    Posted in Amanda, Chicks in Action, HEAD CHICK, Head Chicks, Livin' La Vida FIT CHICK!, Press & Media, q&a, Tips & Tricks, Updates | Leave a comment

    Celebrating Amber: It’s been 1 year of giving Calgary some tough love!

    Posted on May 13, 2013 by admin

    Hey Chicks,

    There are 3 things we super love at FIT CHICKS:  #1) Our Chicks, #2) our FC Family aka our team and #3) Celebrating how fierce our chicks and our team are!  That said, we wanted to take a moment and give huge shouts out & love to an amazing and valuable member of the FIT CHICKS family to celebrate her 1 year of teaching bootcamp with us and helping so many chicks reach their full potential – inside & out!

    bootcamp instructor

    The always awesome Amber!

    Amber is our Chick Sergeant at the Calgary – Beddington Heights bootcamp location and she has been spreading the healthy love with us since April 2012. Busy planning her upcoming wedding (congrats chick!) and challenging her own fitness level with running races, Amber still brings her infectious energy, passion for Livin La Vida FIT CHICK and high energy workouts every single week to help all chick realize their goals! We adore her, her chicks adore her (even after a million burpees..check out Breanne’s story and amazing health  transformation with Amber’s tough love – it’s awesome!)

    Get your healthy hearts up chicks!

     

     

    We are so proud of her commitment, passion and true love she puts into her chicks and her camp each & everyday and wanted to take a moment to give her a huge cyber shout out to celebrate. With that, let’s let Amber take it away so you ca know a little more about this rock star :)

    Ready to rock on race day!

     

    Livin la Vida FIT CHICK is based on adding 4 healthy principles to your life. Principle 1 is Fitness –  To move everyday! Do you have any tools or gadgets that help you make the conscious choice to be active?

    Currently I would have to say my wedding dress!  This keeps me motivated to keep up my work outs to look and feel the best I can on my big day…. June 1, 2013 :)

    Principle 2  of Livin la Vida FIT CHICK focuses on Nutrition:  Eat Real, Whole Foods made with LOVE.  Do you have a fav recipe or post snack that you make with love?

    My fave healthy snack is fat free cottage cheese with apple and cinnamon but I also love baked breaded chicken as a healthier alternative to deep fried…it’s delish!

    Now for Principle 3, Wellness: Give yourself love!  Not only are you a FAB chick Sergeant for FC, you are also a fiance, a working chick & super active. How do you make sure to have “Amber” time each day?

    My dog Pearl helps me get my “Amber” time. When I get home from work  I see my excited puppy ready for her walk – we get out each day to enjoy the fresh air & go for a walk. This helps me clear my mind and focus on how grateful I am for the life I have.

    Principle 4 is all about Paying it forward.  Do you have a tips on how you incorporate spreading the healthy love & habits to your family & friends?

    Spring time is here, the weather is getting nicer, get outside enjoy the fresh air and sunshine! Go for a walk, run or a hike and spend time with the ones you love!

    5.  Now random question – What’s on your fave song on your playlist to get you pumped?

    How Far We’ve Come – Matchbox Twenty

    6. What is your secret to being such an awesome, inspiring Chick Sergeant?

    It’s really my passion for fitness that gives me the ability to be able to motivate, encourage and help my chicks meet their goals!

    If you wanna sweat up a storm with Amber, our outoor bootcamps start on June 3rd  so sign up now…she will give you some great tough love, we promise :)

    FIT CHICKS xo

     

    Posted in Chick Interviews, Chick Sergeants, Chicks in Action, Recipes, success stories, Tips & Tricks, Uncategorized, Updates | Leave a comment

    Fab & Focused on Sassy Squats!

    Posted on May 10, 2013 by admin

    Sissy, hindu, ninja, plie, pistols – do you know what all of these words have in common? They are all name of one of FIT CHICK fave exercises – the squat!

    In this week’s episode of Shape Up with FIT CHICKS “Fab & Focused” on Rogers TV, we are focusing on this fierce total body exercise that when done properly can completely change the strength and shape of your legs, booty and entire lower body. This episode is a total body high intensity interval workout. It combines 45 sec of cardio and strength followed by 5- 1min super fab focuses on the sassy squat to get your booty burning (check your local listings to find out what time the episode is on so you can sweat up a storm with us live!)

    Squats are hands down one of the most chicktastic exercise you can do for your bod! We heart squats because:

    · It is a full body exercise (not just a leg exercise!). Works your entire lower body, core, arms when you add weights and all your little stabilizer muscles
    · A huge calorie blasting exercise! The more muscle you use, the more calories you burn so this gives you great bang for your buck.
    · Actually makes your knees stronger when done properly by building the surrounding muscles

    Now to get the sweet benefits of squats, you have to make sure you do them properly! Check out our video showing proper form in the video below plus a few variations :)

    So chicks – just remember that to “go slow & get low” with those squats and you will have a fierce lower body for life!

    Have a fab weekend!

    Laura, your head chick

    Posted in exercises, Fitness Challenge, Livin' La Vida FIT CHICK!, TV Show - `Shape Up with FIT CHICKS, Updates, Workouts | Leave a comment

    Celebrating Erina: Our fit, fierce Toronto Chick Sergeant!

    Posted on May 1, 2013 by admin

    Hey Chicks,

    We wanted to take this time to celebrate an awesome and valuable member of the FIT CHICKS family who has just reached a kick butt milestone…1 year of teaching bootcamp with us and helping chicks reach their fab fitness goals!

    bootcamp fitness instructor

    The fabulous, fierce Erina!

    Erina is our Chick Sergeant at the Toronto King & Bathurst bootcamp location and she has been kicking chicks butt since April 2012. Even as a busy mama chick of a wee rooster, her fierce passion, enthusiasm, drive and commitment to spreading the healthy love never waivers – in class or out! We love her, her chicks love her (check out our April 2013 Chick of the Month Isabella’s awesome story of sweating up a storm with Erina!) and you will love her too!

    We are so proud of her dedication, passion and hard work she puts into her chicks and her camp each & everyday and wanted to take a moment to give her a huge shout and celebrate her hard work. We could tell you but thought it would be more fun for Erina to tell you herself:)

    A true Canadian chick rocking the hill!

    So here is Erina to share a few things about her and how she loves “Livin la vida FIT CHICK“…take it away chick!

    Livin la Vida FIT CHICK is based on adding 4 healthy principles to your life. Principle 1 is Fitness –  To move everyday! Do you have any tools or gadgets that help you make the conscious choice to be active?

    My favorite App right now is Songza. You just input your activity or mood and you have an instant workout playlist! Its great for running:) I also have all my gym and yoga classes apps so I can easily access class schedules so I can plan the night before what classes or bootcamps I can fit into my schedule, so I can get my own workout in!

    Principle 2  of Livin la Vida FIT CHICK focuses on Nutrition:  Eat Real, Whole Foods made with LOVE.  Do you have a fav recipe or post snack that you make with love?

    I always send my new chicks a list of great pre and post workout information and snack ideas.  I would love to share it with you:

    • Pre-Workout at least an hour before:  Snack made of mostly vegetable based carbohydrates with a bit of protein: Carbs are the muscle’s primary energy source which is why they should make the base of your pre-workout snack. But having some protein with your snack can be beneficial, as it will give you more sustained energy and also has the advantage of supplying the body with an early boost of amino acids you’ll need to begin repairing and rebuilding muscles, upon the end of your training.
    • For a high intensity workout, if you have less than 30 minutes before your session or if you have a sensitive stomach, you may want to stick to a snack made almost entirely of easy-to-digest carbs, like a banana.

    You need to learn what works for you. Had a good or bad training day? Take note of what you ate and you may eventually notice which foods work, or don’t work for you.  Here are some good places to start:

    • Banana + peanut butter
    • Oatmeal + sliced almonds
    • Sprouted grain English muffin or toast + almond butter
    • Whole-grain crackers + hard boiled egg
    • Fruit and nut bar or granola bar
    • Fruit salad + chia seeds
    • Dried apricots + almonds
    • Wrap: Tortilla + hummus + cucumber & tomato
    • Piece of fruit + Greek yogurt
    • Small quinoa salad
    • Small baked sweet-potato topped with greek yogurt
    • Date & almond smoothie: 1/2 banana + 2 dates+ almond milk +2 tsp. almond butter

    Again, there is no one-size-fits-all pre-workout fuel. So dedicate yourself to finding your formula. Then just stick to it get the most out of your workout:) I also make an awesome “almost” guilt free chocolate bar (check out below for the full recipe)

    Yummy, sweet, healhty goodness!

     

    Now for Principle 3, Wellness: Give yourself love!  Not only are you a FAB chick Sergeant for FC, you are also a wife, a working chick, a busy mom. How do you make sure to have “Erina” time each day?

    I teach and personal train full time so I usually work early mornings and afternoon/evenings so luckily I have time to make it home for breakfast with my family and walk my son to school.  After,  “me time” is going for a workout then having a quiet lunch by myself at home:) Then it’s back to work again until at least 8:30pm….it’s a very long day but I love it!

     

    Principle 4 is all about Paying it forward.  Do you have a tips on how you incorporate spreading the healthy love & habits to your kids?

    Go on “active” vacations. Now that my son Aiden is older we go on ski vacations every winter and our next trip is hiking and rafting in the Grand Canyon.  This way we spend time together and teach him new ways to be active.  Aiden also does “parkour” with my husband during the week and rides his bike with me when I go running.

     

    Wee rooster Aiden - so cute!!

    You are always such an inspiration! What motivates YOU to keep positive & healthy?

    I love motivating others to work harder than they think they can. I see a lot of new Chicks that are nervous to start working out and I feel the best part of my job is making them feel comfortable, confident and part of a team.

    If you wanna sweat up a storm with Erina, our next session starts on May 6th so sign up now…she will give you some great tough love, we promise :)

    FIT CHICKS xo

    Erina’s “Chick Approved” Paleo Coconut Chocolate Bars

    Ingredients

    4 Tbsp. Organic Coconut Oil
    1/4 C. Unsweetened Cocoa powder
    1/2 C. Ground Nuts (Walnuts, Pecans or Almonds)
    3/4 C. Shredded Coconut (make sure is unsweetened!)
    1 Tbsp. Raw Honey or to taste

    DIRECTIONS

    In saucepan melt together raw honey and coconut oil.

    Mix all the dry ingredients together, blend in melted coconut oil and raw honey and combine until mixed well.

    Press into a cold 9×9 baking pan and chill for 30 minutes before cutting into 12 pieces.

    Posted in Uncategorized | Leave a comment

    Fab & Focused Challenge..it’s Bootyful Booty Time!

    Posted on April 26, 2013 by admin

    Hey Chicks!

    It’s week 4 of our amazing new series “Shape Up with FIT CHICKS – Fab & Focused” airing on Rogers TV so  we want to celebrate by challenging you to our week 4 Focus – Bootyful Booty time (aka a fab focus on the glutes!) !

    1. Complete Episode 4 of “Shape Up with FIT CHICKS -Fab and Focused” Bootyful Booty on Rogers TV (Check out local listings here)
    2. OR if you are not a Rogers Subscriber – no stress chicks – you can do this challenge instead!

    Complete the following “Fab & Focused”  Bootyful Booty workout on your own time but make sure you are working at that 9 out 10 the whole time!

    You will notice like the TV series the workout below is also a total body blaster! That means we do focus on the booty but get the whole body into the game so that you blast so many more calories to make every single second of this HIIT (High Intensity Interval Workout) count. So lets get to it chicks!!

    “FAB & FOCUSED” BOOTYFUL BOOTY TIME WORKOUT

    WARM UP - Start with a 5 minute warm up – dynamic stretches like jogging, jumping jacks, arm swings etc. to get that blood flowing!

    WORKOUT: Each move is 45 seconds followed by the focus move (the BOOTY move) which is one minute long complete it and move on to the next – try to limit breaks to 15 – 30 seconds in between sections get a real HIIT workout and burn on!

    Push Ups – 45 seconds (lets get them out of the way;)
    High knees in place – 45 seconds
    Side Lunges – 1 minute (Alternate sides or do one minute each side to really feel the booty burn – see video below)

    Alternating reverse lunges with a side shoulder raise – 45 seconds
    Standing Mountain Climbers – 45 seconds
    Figure 8 squats – 1 minute (see video below)

    Plank – 45 seconds
    Skaters moving side to side – 45 seconds
    Table top donkey kicks – 1 minute (Feel like your heel is going to go through the ceiling and try to keep leg at 90 degree angle)

    Rest for 1 minute and then repeat the entire circuit!

    Oh and make sure you add a BIG smile and be happy cuz you are doing something great for YOU, your health and are Living La Vida FIT CHICK!

    Have a fierce weekend!

    Your Head Chick, Amanda xo

    PS. Exciting News! You can still take advantage of our early chick rates until April 30th for our upcoming May Fit & Fierce Retreat AND our May Bootcamps are now posted online!! Hope to see y’all next month :)

    Posted in exercises, fab friday, Fitness Challenge, Livin' La Vida FIT CHICK!, TV Show - `Shape Up with FIT CHICKS, Uncategorized, Updates, Workouts | Leave a comment

    Quitting smoking, getting buff & being fierce in your 40′s: Isabella’s fitness & health changing journey

    Posted on April 24, 2013 by admin

    APRIL CHICK OF THE MONTH

    Other than getting ready for our next bootcamp starting May 6th & upcoming FIT CHICKS retreats May 17 -19th,  it’s time for our favorite part of the month..introducing our fierce and fabulous CHICK OF THE MONTH!   Meet the inspiring Isabella from our Toronto King & Bathurst Bootcamp!

    fit and health journey

    The inspriing Isabella showing her fierceness (& fab hair!)

    We all have different fitness, health & weight loss goals to be the best version of ourselves.  Isabella’s fitness and healthy living journey started in March 2012 when she decided to take control of her life, quit smoking and embraced Livin La Vida FIT CHICK with full force (we love her passion!!)

    Taking on the world smoke free - you go chick!

    Now let’s let Isabella take it away and share her story – amazing work chick!!

    What made you decide to join FIT CHICKS?

    I was a lifelong smoker other than one time when I quit and gained a ton of weight. But I wanted to try again and on Sunday, March 4, 2012 I had my last cigarette and on Monday, March 5, 2012 I had my first FIT CHICKS class. My goals were, stay quit, no weight gain, celebrate new healthier lungs. Did I achieve these goals? You bet!

    How have you changed physically since joining FIT CHICKS?

    I don’t record numbers in terms of weight & measurements  but I know two things: every fit test, I am taking it up a level of difficulty in terms of the options, and I am at least 75% stronger than I was a year ago (if not 100%!).

    Livin la Vida FIT CHICK is based on 4 healthy principles. How do you incorporate them into your everyday life?

    Principle 1 – Fitness: Move Everyday…makes it a conscious choice!

    Take the stairs, walk everywhere, min 3 times a week workout, hike, bike – I love to move! I get to see nice things and it makes me feel good!

    Principle 2 – Nutrition: Eat real, whole foods made with love.

    I have always made pretty good choices but now it is not just so I fit into my clothes, it is also to fuel a stronger body!

    Principle 3 – Wellness: Give yourself love.

    I quit smoking – could I love myself anymore!!

    Principle 4 – Pay it forward: Spread the healthy love to those around you.

    Not to go on too much about the quitting smoking thing but no second hand smoke is good all around! Also, when I tell people that I want to be doing those tough hikes in my 70′s and 80′s, I can see them think a little harder about what shape they are going to be in down the road.

    How has FIT CHICKS help keep you on track with the 4 healthy principles?

    I love FIT CHICKS! :) I like the physical challenge of the classes and like being with other motivated FIT CHICKS. And those drill sergeants, they know how to press those buttons. I have never stuck with an outside class as long as Fit Chicks. I know I couldn’t keep up if I wasn’t living right in between classes.

    What is your fave post workout snack that you make with love?

    UMMM -  Apples and lots of Rooibois tea are my favourite post workout treats!

    What is your fave FIT CHICKS Signature workouts?

    I really like the stations and the partner work! Variety keeps it interesting.

    Any parting words on how the power of how Livin La Vida FIT CHICK has changed you for the long haul?

    I feel oddly great about being Fit CHICK off the month. I was never a jock in school and not interested or good at team sports. Now I feel, fit, fierce, strong and confident in my physical prowess which spills over into many other areas of my life!!

    CHICK SERGEANT SHOUT OUT FROM ERINA

    Toronto King & Bathurst Chick Sergeant Erina is so proud of her chick she wanted to share an extra shout out!

    “Isabella “brings it” to every class and has been a fit chick since before I started a year ago (not sure of the exact date she started we should look it up) She never misses a class and only takes time off over Christmas when she travels the world (She never spends Christmas in Canada, must be nice!)

    During class she is always moving, even when I’m explaining exercises and options she is jogging on the spot or doing jumping jax. She keeps me on my toes too haha I am know to “forget” the last set or an exercise during signature workouts like the “dirty 30″ and she always has my back with her shout out “We’ve only done 2!!”

    She doesn’t want to get off easy, she comes to class to work hard, get results and improve her cardio vascular fitness. Isabella also quit smoking this year wooohooo! She has most improved in her Push ups/Mountain climbers and burpees. She was initially worried about wrist injury and pain but she pushed through and improved her wrist strength and form and now completes all the exercises on her hands. She is a great support to me during class and has great energy, we are showing all the young ones in class that you can still “bring it” in your 40′s! haha (not sure if she wants her age known but I’m proud of it:)”

    Isabella, we are so proud of you and all of accomplishments! It is so inspiring to all chicks that starting (or already started!) living la vida FIT CHICK that they can make healthy changes – it just takes that first step. Thanks for allowing us to help along your journey and sharing your story with us – you rock!!

    FIT CHICKS XO

    Posted in Chick Interviews, Chick of the Month, Livin' La Vida FIT CHICK!, success stories, Uncategorized | Leave a comment

    Pretty Planks..it’s a “Fab & Focused” core challenge!

    Posted on April 19, 2013 by admin

    Hey Chicks!

    To celebrate our amazing new series “Shape Up with FIT CHICKS – Fab & Focused” airing on Rogers TV we want to challenge you to our week 3 Focus – Pretty Planks!! I call them pretty planks because they make your core nice and tight and to be honest, calling them painful planks is not as enticing ;)

    1. Complete Episode 3 of “Shape Up with FIT CHICKS -Fab and Focused” Pretty Planks  on Rogers TV (Check out local listings here)
    2. OR if you are not a Rogers Subscriber – no biggie – you can do this challenge instead!

    Complete the following “Fab & Focused” workout to  to get your tummy toning and total body trembling!

    “FAB & FOCUSED” PRETTY PLANKS WORKOUT

    WARM UP - Start with a 5 minute warm up – dynamic stretches like jogging,  jumping jacks, arm swings etc. to get that blood flowing!

    WORKOUT: Each move is 45 seconds followed by the focus move (the plank move) which is one minute long complete it and move on to the next – try to limit breaks to 15 – 30 seconds in between sections get a real HIIT workout and burn on!

    Alternating Forward Lunge with Twist – 45 sec
    Low Cross Punches (use weights if you have them handy to really get that heart pumping) – 45 sec
    Plank on your elbows – 1 min

    Close grip push up – 45 sec
    Standing Mountain Climbers – 45 sec
    Reach Thru Plank – 1 min (one side only the second time you repeat make sure you switch sides- see video below)

    Ski Jump side to side – 45 sec
    Burpees – 45 sec
    Plank with Hip Taps – 1 minute

    Rest for 1 minute and then repeat the entire circuit!

    Oh and make sure you smile while doing this not only does it make it a little easier it also reminds you that you are doing something positive for yourself and truly Living La Vida FIT CHICK!

    Have a fierce weekend!

    Your Head Chick, Amanda xo

    PS.  Exciting News!  You can still take advantage of our early chick rates until April 30th for our upcoming May Fit & Fierce Retreat AND our May Bootcamps are now posted online!! Hope to see y’all next month :)

    Posted in Chick Interviews, exercises, fab friday, Livin' La Vida FIT CHICK!, TV Show - `Shape Up with FIT CHICKS, Workouts | Leave a comment