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.

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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

Fab & Focused Push Ups…are you up for the challenge?

Posted on April 12, 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 2 Focus – Perfecting Those Push Ups!
So this weekend we will give you a choice.  You can either:

  1. Complete Episode 2 of “Shape Up with FIT CHICKS -Fab and Focused” Perfect Push Ups  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 get those chest muscles pumping and burning those calories!

“FAB & FOCUSED” PUSH UP WORKOUT

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

WORKOUT: Each move is 45 seconds followed by the fab focus move (the push ups) which is 1 min long  to complete it and move on to the next – try to limit breaks to 15 – 30 sec in between sections to get a real HIIT workout and burn on!

Sprint – 45 seconds
Power squats – 45 seconds
Regular Push Ups – 1 minute – start on your toes!!

High Knees in place – 45 seconds
Jumping jacks – 45 seconds
Lever Push Ups – 1 minute (see video below)

Ski Jump side to side – 45 seconds
Alternating forward lunges – 45 seconds
Superstar Push Ups – 1 minute (see video below)



Rest for 1 minute and then repeat the entire circuit!

Like Salt N Peppa said we want you to push it real good – so let’s just do this chicks!
Have a fierce weekend!

Amanda, your Head Chick

PS – Don’t forget to sign up for our May FIT CHICKS Retreat! Early chick rates are available until Mon April 15th so grab your spot..it will def sell out :)

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

Our 2nd weekend retreat SOLD OUT too – YAY!

Posted on April 10, 2013 by admin

Hey Chicks,

Did you know that it is only 37 until the most amazingly fun & fierce healthy weekend of your life?  Yes chicks, we are gearing up for our 3rd  (yes 3rd!) FIT CHICKS Retreat at the awesome Horseshoe Resort (and we have early chick rates if you sign up by Apr 15th!)

FIT CHICKS HEALTH YOGA FITNESS NUTRITION RETREAT

Featured in Toronto Star as Top 3 Wellness Retreats in Ontario - woot woot!

Building off the amazing SOLD OUT success of our first “Sweats & Sass” retreat and being featured in the Toronto Star as one of the top wellness retreats in Ontario,  we launched our 2nd “Fit & Fierce” Retreat in March 2013….and guess what? It SOLD OUT too!

FIT CHICKS HEALTH YOGA FITNESS NUTRITION RETREAT

Action packed healthy itinerary

With an action packed “Livin La Vida FIT CHICK” itinerary, we rocked all 4 healthy principles - indoors & out -  incl zumba, yoga, high intensity interval training, circuits, snowshoe bootcamp, fierce fitness challenge, tubing, headstands, green smoothie power, delicious  “chick approved food”, learning nutrition love, energy work, lots of laughs & love, 30 fab new friends and of course lots of “glowing” (that is what we call sweating :)

We know you must be curious as to what it was really like so let’s let the pics do the talking..check out our March 2013 “Fit & Fierce” Retreat Photo Album!

Each season gives us a whole new version of the “Canadian Gym” aka the awesome outdoors to get your sweat on, brand spankin’ new itineraries, fresh fitness, nutrition & wellness classes & workshops to work your body & inspire your mind and most importantly- brand new chicks to meet! So chicks, grab your spots now...we know you will love it!

Have a fab day,

FIT CHICKS XO

Posted in Chick Sergeants, Chicks in Action, exercises, Head Chicks, Livin' La Vida FIT CHICK!, Press & Media, Recipes, TV Show - `Shape Up with FIT CHICKS, Uncategorized, Updates, Workshops, Yoga & Stretching | Leave a comment

Want Buff Biceps? It’s time for a FIT CHICK “Fab Focus”!

Posted on April 5, 2013 by admin

Hey Chicks!

Do you shy away from working your biceps in fear that you are gonna look like Popeye? We’ve all heard that old tale that lifting weights and working your upper body will make you bulky and thick. Well, chicks – it is not true!

This week in is the launch of our new series “Shape Up with FIT CHICKS – Fab and Focused” on Rogers TV and in Episode 1 we are putting all of our “super fab focus” on  the bulging bicep muscle!

SO WHAT IS A BICEP CURL ANYWAYS?

Bicep means a two headed muscle.  The bicep lies on the upper arm between the shoulder and the elbow. The two heads of the muscle come from the shoulder blade and join to form a single muscle belly which is attached to the upper forearm.  Its main function is to flex the elbow and supinate the forearm (meaning turning up).

WHY IS WORKING THE BICEPS IMPORTANT FOR ALL CHICKS?

Buff not burly biceps are a must for all chicks . They give you the strength to perform everyday things like shopping or picking up the wee ones, twisting open jars and driving your car, and also balance out your arms to give them an awesome shape.

HOW TO DO A PROPER CURL

The most common exercise we know to get beautiful buff biceps is the dumbbell curl.  To do a proper curl, you want to do the following:

  1. Let the dumbbells hang at arm’s length straight down from your shoulders.
  2. Then, without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can.
  3. Pause, and slowly lower the weights back to the starting position.
  4. Each time you return to the start, straighten your arms completely.

KEEP CHALLENGING YOURSELF, CHICKS!

Like with you need to shake it up to continue building muscle and challenging your body.  So why not move away from the traditional curl which doesn’t really burn enough calories and instead maximize your efforts by adding in your legs to give your body an increased burn all over.  Chicks, I introduce you to the Concentrated Bicep Curl:

So for your weekend challenge, I want you to do 2 min / day of  Concentrated Bicep Curls (try for a 5 -10lb weight) on top of moving everyday for 30 to 60 minutes (you have to keep up on Livin La Via FIT CHICK Principle 1!) Lets get those arms in shape for summer!

Remember chicks, when you switch up the routine you keep the muscles guessing, avoiding the dreaded plateau and of course keep things fresh and fun. So switch it up and you will be rocking those pipes in no time at all!

Have a fab weekend!
Amanda, your Head Chick

PS And make sure to tune in to the new “Shape Up with FIT CHICKS – Fab and Focused” workouts on Rogers TV. You are still going to get a lean “mean” total body workout with our signature High Intensity Intervals however, you are also now going to get extra fierce fitness results with really target each workout on a muscle or exercise :) You can also jump on  Rogers On Demand for all of our previous “Shape Up with FIT CHICKS Bootcamp”Episodes:

PPS Not a Rogers customer? Not a problem! You can still join our Bootcamp classes to get all the benefits of our HIIT workouts and all the burn of our fierce Chick Sergeants focus on you (plus save $50 OFF our April 8WK Bootcamp starting April 8th)!

 

Posted in Chick Sergeants, Chicks in Action, Fitness Challenge, Head Chicks, Livin' La Vida FIT CHICK!, q&a, TV Show - `Shape Up with FIT CHICKS, Uncategorized, Workouts | Leave a comment