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EPISODE 13 – FIT CHICKS Chat Podcast: 3 Easy Ways to Change your Health with Veggies!

Hey Chicks,

Veggies are one of the keys to long term health, anti aging, anti cancer, weight loss and healthy digestion (just to name a few) but when it comes to meal time, veggies seem to be the least loved star of the show.
Why?  Because most people do not know how to easily (or sneakily!) incorporate them into their day.
keep calm and eat your veggies
We all know veggies are “good for us” but do you actually get your fill at each meal not only for their vitamins and minerals but for ALL the weight loss, healthy aging and anti depression & disease benefits? Let’s be honest chick, most peeps don’t but that is A- OK as this week we are dedicating to understanding how veggies are the fountain of health, exactly how you can get them into your diet without feeling like a rabbit and get your kids/family on board too.

In Episode 13, we take you through:
  • 3 Easy ways to ensure you are getting your veggie fix daily & you won’t want to stop!
  • Why the method you prepare your veggies changes the way we break them down and how to make sure you you are not turning your veggies into blood sugar bombs!
  • The secret “ingredient” that veggies have that are proven as anti aging, anti disease and anti viral that will help save you from wrinkles, sickness and all that other nastiness without having to take supplements or pills
  • How Laura & Amanda incorporate veggies into their daily lives and their top go to tips to make them delish!

Also if you want to learn more about fitness, check out our upcoming Fitness & Nutrition Expert Certification Program starting Sept 26!  Click here to download the 30 page brochure and see how this program will change your life:)

So get comfy and ready to listen! See below for details and click on the player to listen or subscribe to Itunes to download weekly

 

ARTWORK FOR FIT CHICKS CHAT

 

 

 

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Want to stay in the loop for future podcasts? Click here and we will make sure you are the first to know when they are available plus other awesome bonuses too!

And if you have a question about fitness, nutrition, wellness or business that you would like us to give our 2 cents about or have any feedback about the show, simply email us at info@fitchicks.ca …we would love to hear from you!

Happy Listening!

Laura & Amanda – FIT CHICKS xo

CHICK FEED – “2nd Date” Cauliflower Bowl Recipe (Vegetarian, high fibre)

Hey Chick,

What do you get when you put together love, healthy recipes and our sweet FNE grads?  An INCREDIBLE, delicious must make recipe that will have your date coming back for  seconds:)

Today we are super PUMPED to feature a recipe from one of the fab graduates from our Fitness & Nutrition Expert Program – the incredible Liz!

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Liz started the Fitness & Nutrition Expert program with us in September 2015 and her passion for health, love and inspiring others literally made our hearts swell with pride.

She is now owner / operator of her own business, Honestly Social, and opening her new health biz,  creates her own schedule and still has time to hike and explore the beautiful outdoors of Vancouver, BC .

We asked her to share a little about how her life has changed in the last little bit before we get into her yummy recipe:

“Through the FNE program I was able to develop of strong sense of self empowerment and community, and gained the knowledge and tools to spread the healthy love far and wide. Not only am I the best version of myself, I am a source of positive vibes for those around me. I now have the insights on how to create a life I don’t need a vacation from and inspire others to do the same. 

Since completing the FNE program, I have launched a social media marketing business for heart-centered entrepreneurs called Honestly Social, AND I am working towards launching a second business in September 2017, which will encompass life coaching, accountability coaching, wellness and nutrition programs and adventure retreats! When you complete the FNE program you feel like you’re part of the FIT CHICKS family, and that you have the unwavering support of Laura, Amanda and the rest of the graduates to take on your wildest dreams!”
Ok…enough from us!  Let’s get to food and LOVE….Liz, take it away!
2nd Date “Cauliflower Bowl” Recipe by Liz Hammond

“What IS this?!” asked my date, as he expressed satisfaction and confusion with every bite.

I grinned, and replied, “You have three guesses. Go!”

“Couscous? Rice? Quinoa?” he questioned.

“Nope!” I said confidently. Perhaps a little too confidently, as I could tell I’d impressed him with my cooking skills.

“Well then WHAT is it?!” he urged.

“Cauliflower!” I squealed with delight, and proceeded to tell him all the delicious, organic, ingredients in his bowl.

Is your first “come over to my apartment, and I’ll cook you dinner” date just around the corner? Have you frantically scrolled through Pinterest in search of an impressive, “I tried but not too hard” date night recipe?

This inexpensive, quick to make, complete in 3 recipe will no doubt have your date asking for seconds … #DamnThisGirlCanCook

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2nd Date Cauliflower Bowl

Preparation Time: 5 minutes Cooking Time: 15 minutes
Servings: 3, 2 cups per serving Diet: Gluten Free, Vegetarian Nutrition: 288 calories, 20g fat, 13g protein, 24g carbs
Ingredients:

1 head of organic cauliflower
2 cups of organic black kale, finely chopped
1 roma tomato, diced
1 medium avocado, chopped
2 tbsp of coconut oil
50g of Chevrai soft unripened goat cheese
2 lemon slices
1 tsp of cumin
Sprinkle of chopped parsley to garnish
Supplies: 1 large sauté pan, 1 medium sauté pan, 2 medium mixing bowls, wooden spoon, measuring spoons and cups, knife, cutting board, 2 serving bowls, and wine.

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Directions:

1. Pour yourself a glass of wine. Wash all veggies.

2. Cut up head of cauliflower into quarters. Slice away tough middle. Cut into small florets. Place 1 cup of chopped cauliflower in blender or food processor. Blend until rice like consistency. Remove and place into bowl. Repeat, adding 1 cup of cauliflower at a time, until all is blended.

3. Mix avocado, tomato and 1/2 tsp of cumin into second bowl. Sip wine. Mix kale and 1/2 tsp of cumin into cauliflower bowl.

4. Melt 1 tablespoon of coconut oil in each sauté pan over medium heat.

5. Add the avocado and tomato mix to the medium pan and cook for about 5 minutes or until tomatoes are tender. Add the cauliflower and kale mix to the large pan. Cover and cook on low heat for about 5 – 8 minutes or until cauliflower is as tender and kale is soft.

6. Add the avocado, tomato and goat cheese to the cauliflower and kale. Mix well. Sip wine, and cook for another 5 minutes over low heat.

7. Transfer 2 cups of final dish into each serving bowl. Garnish dish with lemon wedge and parsley. Finish wine. Fix hair, and serve with a smile. 8. Watch your date savor their first bite, then proceed to planning your second date 😉

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Notes:

Want more protein? Add sautéed organic chicken breast.
Can’t have dairy? Sub the goats cheese for tofu to make it a vegan dish. Sub the parsley for cilantro and lemon for lime.

Conversation Starters:
Kale provides an excellent source of vitamins B6 and C, carotenes, and manganese. It is also a very good source of vitamins B1, B2, and E, fiber, iron, copper, and calcium. Limiting “white stuff” is one of the best ways to feel and look your best! White rice has had the fibre stripped from it and all that’s left is little sugar bombs! With the exception of cauliflower, (and some dairy if you can tolerate it) white is not right! (FIT CHICKS, 2016)

EPISODE 12- FIT CHICKS Chat Podcast: Top 5 tips to build a beautiful strong booty!

Hey Chicks,

 Having more junk in the trunk is all the rage these days with the celebs but so is having a strong, toned backside to help you rock your daily activities like walking, running, climbing stairs, playing golf etc.
glutes
The glutes are one of the largest muscle groups in your body. So what does that mean? Basically because they are so large, when you work them, they burn SERIOUS calories (aka why leg day gets BIG RESULTS!).
The glutes are made up of 3 awesome team members:  gluteus maximus, gluteus medius, and the gluteus minimus. The maximus is the big guns and creates the shape of your booty.  It works everyytime you raise your thigh to the side, rotate your leg, or thrust your hips forward. The other two players, the medius and minimus, work together to help your gluteus maximus in raising your leg to the side.
In Episode 12, we take you through:
  • The Top 5 tips to build a bigger, better booty in less than 12 weeks
  • The Head Chicks top 5 exercises for targeting your gorgeous glutes and torching MAX cals
  • How Laura & Amanda do their own glute training and why droppin’ it low is the best way to go!

Also if you want to learn more about fitness, check out our upcoming Fitness & Nutrition Expert Certification Program starting Sept 26!  Click here to download the 30 page brochure and see how this program will change your life:)

So get comfy and ready to listen! See below for details and click on the player to listen or subscribe to Itunes to download weekly

 

ARTWORK FOR FIT CHICKS CHAT

 

 

 

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Want to stay in the loop for future podcasts? Click here and we will make sure you are the first to know when they are available plus other awesome bonuses too!

And if you have a question about fitness, nutrition, wellness or business that you would like us to give our 2 cents about or have any feedback about the show, simply email us at info@fitchicks.ca …we would love to hear from you!

Happy Listening!

Laura & Amanda – FIT CHICKS xo

EPISODE #11-FIT CHICKS Chat Podcast: 3 easy ways to mindset shift to create your dream life or body today!

Hey Chicks,

Do you suffer from not feeling good enough, negative self talk or feeling like you will never get the life/love/body/health of your dreams?  Everything is possible but it boils down to one thing…MINDSET!
This is one of the HARDEST things for everyone to overcome but if you can learn to mindset shift to one of possibility, abundance and self love  – you truly can take your life  and body to the next level.
VISION BOARD
This topic is inspired by a question from one of our awesome listeners Jenn who says,  “How do I shift to a positive mindset?  I feel like I am doing all the right things in fitness and nutrition but I always feel like nothing is going right or like I am fat.  I hear everyone talking about “thinking positive” and I try but I can’t do it! What can I do?”
 We got you chick!  In Episode 11, we take you through:
  • Why the MIND is most POWERFUL muscle you have and when you know how to train it to succeed, their is no goal, big or small, that you can not achieve.
  • The 3 SUPER easy (but super magical, effective and FREE!) action steps to shift your negative patterns immediately and begin to transform your world
  • How Laura & Amanda used gratitude, vision boards and the “flash light method” to overhaul the negative thoughts in their own lives and how you can implement these too!

So get comfy and ready to listen! See below for details and click on the player to listen or subscribe to Itunes to download weekly

 

ARTWORK FOR FIT CHICKS CHAT

 

 

 

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Want to stay in the loop for future podcasts? Click here and we will make sure you are the first to know when they are available plus other awesome bonuses too!

And if you have a question about fitness, nutrition, wellness or business that you would like us to give our 2 cents about or have any feedback about the show, simply email us at info@fitchicks.ca …we would love to hear from you!

Happy Listening!

Laura & Amanda – FIT CHICKS xo

EPISODE #10 – Breaking the Diet Cycle with Body Image Coach, Summer Innanen

Hey Chicks,

This week on the Podcast, we are hitting a topic that is VERY close to our hearts…. breaking the cycle of body shaming, dieting and learning to love the skin we are in.

This is not a FLUFFY topic as many peeps brush it off to be and we chat about it a lot in our Fitness & Nutrition Expert Program.  It affects not only the way we feel about ourselves but our careers, relationships, mental health and so much more. Without the right mindset and self love, you will never reach your true potential and health (remember it starts from the inside out!) and you CAN once you learn the tools to LOVE your body.

We knew we had to cover this topic and wanted to give you the best of the best in support and insight so we reached out to one of our serious girl crushes and leaders in the body positivity movement, the incredible Summer Innanen.

 

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Summer is a Body Image Coach, host of the fierce podcast “Fearless Rebelle Radio“, best selling author and above all, her life’s work is dedicated to giving women the tools and power to break the diet cycle and practice self love and acceptance to live their best lives.

We had the opportunity a while back to be interviewed on her podcast where Laura chatted a lot about her personal journey and experience with doing fitness competitions and we absolutely loved her humor, strong but warm approach to anti – body shaming and her social media posts will KILL you with laughter while tackiling this serious issue.  We felt like we had met our spirit animal.

So when we asked her to jump on the FIT CHICKS Chat Podcast with us, she was like “Hell YA!” and you know how we like a chick with some SPUNK!  We are covering A LOT of ground in this episode. From Summers personal journey to stopping body shaming, her top strategies to help you learn to love your body exactly where you are right now and feel a rockstar in your skin to her thoughts on the industry and top resources to help you make the mindset shift to self love.

For anyone who is struggling with their body image or breaking the diet cycle, this is a MUST listen (plus Summer is AMAZING and you will love her!). As Summer says in the interview, “I realized I had to first make over my brain, not my plate”.  That is where true transformation starts.

So get comfy and ready to listen! See below for details and click on the player to listen or subscribe to Itunes to download weekly

 

ARTWORK FOR FIT CHICKS CHAT

 

 

 

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Want to stay in the loop for future podcasts? Click here and we will make sure you are the first to know when they are available plus other awesome bonuses too!

And if you have a question about fitness, nutrition, wellness or business that you would like us to give our 2 cents about or have any feedback about the show, simply email us at info@fitchicks.ca …we would love to hear from you!

Happy Listening!

Laura & Amanda – FIT CHICKS xo

EPISODE #9 – Getting REAL: A personal interview with Head Chick Amanda

Hey Chicks,

Sometimes the best inspiration, healing and motivation comes from hearing someone else’s journey to health. A couple of episodes ago, Amanda interviewed Laura on her fitness and health journey (and she was so proud she only cried 2x!). So this week, Laura wanted to return the favor and get down, dirty and personal with co host & Head Chick Amanda!

 

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In Episode 9 of FIT CHICKS Chat, we are turning from talking a fitness/ nutrition / wellness topic to getting down & dirty in our version of a Barbara Walters while Laura interviews Amanda to get a little more insight into who she really is.

We go from how she got into the fitness industry, why this is was her path to follow to what here typical day looks like, how she works out and more. This gets really personal into her current pregnancy and how she has shifted to a mindset of self acceptance in this crazy industry.

It is packed with, a lot of bestie chats and always, awesome & actionable tips for you to take home to live fierce for the long haul! For more info on Laura, Amanda & FIT CHICKS, visit www.fitchicks.com. Get Full Episode Show notes and recap, click here .(Missed past episodes? Get caught up here 🙂

So get comfy and ready to listen! See below for details and click on the player to listen or subscribe to Itunes to download weekly

 

ARTWORK FOR FIT CHICKS CHAT

 

 

 

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Want to stay in the loop for future podcasts? Click here and we will make sure you are the first to know when they are available plus other awesome bonuses too!

And if you have a question about fitness, nutrition, wellness or business that you would like us to give our 2 cents about or have any feedback about the show, simply email us at info@fitchicks.ca …we would love to hear from you!

Happy Listening!

Laura & Amanda – FIT CHICKS xo

Pregnancy HIIT Workout + Baby Talk: Amanda’s update at 19 weeks!

Hey Chicks,

As you might already know, I am 19 weeks along with my first pregnancy and I have to say this is the most exciting time of my life! Just yesterday we went for our ultrasound where the gender was revealed, but it is a surprise until the next post as we are doing a special reveal – stay tuned!!

Ultrasound Pic

As mentioned in my announcement post I will be blogging throughout the pregnancy and post baby to give you a glimpse into how I plan to stay healthy during the months ahead.So far, this pregnancy has been amazing. With only some food aversions a few times and complete exhaustion in the beginning but other than that I am feeling pretty great.

One of the things that I have found has really helped with my total exhaustion has been staying active. Yes, I know this sounds counter intuitive and or impossible at times but truly this has really helped me to balance out especially on the days that I just want to lay down anywhere and sleep (literally any floor will do).
While my workouts have decreased slightly in intensity due to my own head getting in the way – I am a nervous first time mom worried about hurting the baby with jumping and impact movements even though my doctor told me it is more than OK I just cant get my head around it. I am still keeping up with my workout plans. Doing HIIT (high intensity interval training) 4 times per week, LISS (low intensity steady state) cardio on my treadmill at a max incline to really work the pregnancy booty 2 times per week and walking daily on top of each workout.

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My goal is NOT to lose any weight but to maintain my strength so this is what I have been doing and so far it seems to be working. Mind you my push ups are a lot harder than they were before I began growing this human inside me.

The other thing that has really helped me out in the energy department is keeping my eating in check! I have been lucky so far that I have not been sick nor had any crazy cravings except for fresh fruits, I cannot get enough fruit. Other than that it has not been that much different that my regular eating habits. The trick for me has been remembering that even when pregnant, yes you are building a human but that only means an extra 200 calories a day not double helpings at each meal. Thinking about this and keeping it on my radar when eating has really allowed me to stay consistent and keep my blood sugar balanced aka keep me away from sugary cravings!

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Also, I find eating intuitively. Meaning I eat when I am hungry and stop when I am full. If I do eat too much it only makes me sleepy and slowly I slip into a food coma so eating this way and honoring myself and my growing babe has been ideal in keeping energy levels in check.

For any peeps out there interested in trying out one of my HIIT workouts (no you do not have to be preggo to try it out) that I have been doing lately I have included below for you: Enjoy and let me know how it goes!

20 Minute HIIT Workout:

Perform some dynamic stretches before you begin the workout: jog in place, arm swings, arm circles, squats, forward leg swings and jumping jacks. This will get your heart pumping, blood flowing and get you pumped up for your workout.

Workout:
1 Minute: Step out weighted jumping jacks with overhead press up
2 Minutes: 30 Seconds Plank with alternating leg raises
30 Seconds inch worms (walk hands to feet then back out to plank)
Repeat both for 30 seconds
1 Minute: Standing mountain climbers with weights (low impact marching version but fast movements)
2 Minutes: 30 Seconds pivot squats
30 Seconds squat hold with pulse
Repeat both for 30 seconds
1 Minute: Low impact 1 arm burpees
2 Minutes: 30 Seconds Push Ups
30 Seconds Dips
Repeat both for 30 seconds
1 Minute: Weighted forward punches holding mid-level squat
2 Minutes: Alternating forward lunges for the entire 2 minutes (add weights overhead for extra resistance and intensity)
1 Minute: Fast feet in place
2 Minutes: 30 Seconds Pliet squats with overhead tricep extension
30 Seconds Pliet hold with bicep curls
Repeat both for 30 seconds
1 Minute: Weighted step out jumping jacks with overhead press up
2 Minutes: 30 Seconds Reverse Lunges with forward kick on same leg (right side only)
30 Seconds side lunge with front shoulder raise (right side only)
Repeat both for 30 seconds on opposite sides
1 Minute: Left leg bridge raises (to intensify wrap a resistance band around foot pushing towards ceiling and hold tight)
1 Minute: Right leg bridge raises

Cool Down Stretch: 5 Minutes perform some static stretching to lengthen and open up muscles.

Remember to check back next week for our gender reveal!!!!!
Amanda xo

EPISODE #8 – Top 5 Ways to rock your summer workouts with NO equipment

Hey Chicks,

Summer is in FULL SWING and it is more important than ever to skill get your workouts in (#training4life). If you are heading to the cottage, vacation or even a staycation and still want to get your fitness in,  forget being cooped up in the gym and take your workouts outdoors or on the road!

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In Episode 8 of FIT CHICKS Chat, Laura and Amanda give their top ways you can get a killer calorie burn and fat blasting workout wherever you are headed this summer by using your elements, finding the perfect equipment for travel and what exercises that will get you the most fat loss and toning results in the shortest amount of time.

Even if you aren’t planning a holiday, this is a must listen on how you can maximize your workouts at home and know how to take your fitness with you wherever life takes you! Also perfect if you are trainer and not sure how to use your outdoor space to give the funnest, fiercest workouts for your clients. (Missed past episodes? Get caught up here 🙂

So what is going down in this episode? See below for details, click on the player to listen or subscribe to Itunes to download weekly

 

ARTWORK FOR FIT CHICKS CHAT

 

 

 

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Want to stay in the loop for future podcasts? Click here and we will make sure you are the first to know when they are available plus other awesome bonuses too!

And if you have a question about fitness, nutrition, wellness or business that you would like us to give our 2 cents about or have any feedback about the show, simply email us at info@fitchicks.ca …we would love to hear from you!

Happy Listening!

Laura & Amanda – FIT CHICKS xo

GREEN SMOOTHIE RECIPE: Chocolate Cherry Creamy Dream Delicious! (vegan, gluten free)

Hey Chicks,

There are 2 things going on in Ontario right now that are inspiring this post.

  1.  It is hotter than heck.  This is causing the idea of eating heavy or hot things not appealing AT ALL to me.
  2. It is cherry season!  So cherries are cheap, local and so full of delicious flavor and max nutrition

That said, this is my FAVE go to right now to get the most nutrients in my body without feeling like I am going to die of overheating.  It actually tastes like a decadent, creamy dreamy chocolate milkshake….yum!

 

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This is a perfect meal replacement as it consists of a protein, fiber and fat for blood sugar balancing (aka Complete in 3 Approved) and for a pre / post workout shake as well as PACKED with vitamins and minerals.

So chicks – bear the heat, go out and pick some cherries (or buy frozen from the store but while in season it is better to stock up now!) and enjoy this new smoothie!

Laura – FIT CHICKS xo

EPISODE #7 – Getting Personal: Quick Fire Interview With Head Chick Laura!

Hey Chicks,

Sometimes the best inspiration, healing and motivation comes from hearing someone else’s journey to health.  We all learn and grow from each other stories so on the podcast this week, we are getting up close and personal with one of our own…co host & Head Chick Laura!

In Episode 7, we are turning from talking a fitness/ nutrition / wellness topic to getting dirty in our version of a Barbara Walters while Amanda interviews Laura to get a little more insight into who she really is.

We go from how she got into the fitness industry, why  this is was her path to follow to what here typical day looks like, how she works out to reach her goals and her top nutrition strategies for maximum results – emotionally and physically.

This gets really personal into her battle with an eating disorder and how she finally found self acceptance in this crazy industry so don’t mind a few tears, a lot of chats and always, awesome & actionable tips that she uses in her life for you to take home to live fierce for the long haul (Missed past episodes? Get caught up here 🙂

So what is going down in this episode? See below for details, click on the player to listen or subscribe to Itunes to download weekly

 

ARTWORK FOR FIT CHICKS CHAT

 

 

 

subscribe_on_itunes_badge-420x153

 

Want to stay in the loop for future podcasts? Click here and we will make sure you are the first to know when they are available plus other awesome bonuses too!

And if you have a question about fitness, nutrition, wellness or business that you would like us to give our 2 cents about or have any feedback about the show, simply email us at info@fitchicks.ca …we would love to hear from you!

Happy Listening!

Laura & Amanda – FIT CHICKS xo