CHICK FEED: Jolly Gingerbread Protein Balls (gluten free, vegan)

Hey Chicks,

Our classes are wrapped up for 2014 and while we countdown to our kick off of Jan 2015 (don’t forget we have a double promo of $80 off your 12 week program or $50 off your 8 week program!), I am busy experimenting in my kitchen with healthy holiday treats.

One of my chicks asked me recently for a holiday flavored homemade protein bar. I absolutely love my no bake cookie dough bites so started to play with the recipe to see what I could come up with….and these babies were worth the errors (let’s just say eggnog balls are not a fun flavor!)

These jolly gingerbread protein balls are not only packed with fibre, protein & healthy fats (a perfect Complete in 3 rule approved snack for our upcoming Total Body Clean Up Challenge!) but a serious flavor punch.  You actually feel like you are having a gingerbread cookie!

Gingerbread Balls

CHICK FEED:  Jolly Gingerbread Protein Balls

INGREDIENTS

  • 3/4 cup gluten free oat flour
  • 1 scoop of chai flavoured whey protein (if you do not have chai protein powder, use vanilla and add chai spice or gingerbread spice (ie ground ginger, nutmeg, cloves, cinnamon, all spice) found at Bulk
  • 2 TBSP almond milk
  • 1 TBSP of melted coconut oil
  • 1 TBSP of melted cashew butter
  • 1 tsp stevia or  2 tbsp coconut sugar (if using stevia, start small and add if needed)

DIRECTIONS

  1. Pour the coconut oil, milk, melted cashew butter and sweetener in bowl.  Give a whisk.
  2. Add in flour, protein powder and spice and mix. It should be very sticky (I like to just use my hands.). The consistency will depend on protein powder. If too dry, simply add a splash of water until forms a big cookie dough ball. If too wet, add more oat flour
  3. Seperate in 6 even sections. Roll into balls and place on parchment paper
  4. Place in freezer for 10 min to set (if you can wait that long!) :)

CHICK TIPS

  • Vegan Approved! If you are a vegan these are a perfect protein snack.  Just make sure your protein powder of choice is vegan approved:)
  • Nut Free Options! If you can’t have nuts, not to worry.  Just sub for sunflower seed butter, tahini or an extra tablespoon of coconut oil.
  • Make cookies or bars. I always like balls shapes for personal preference but these can easily be made into cookies or bars.  Whip out your gingerbread shapes and bring them to a holiday party…the options are endless!

Happy Holidays!

Laura, your Head Chick

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The Holiday Food Drive winner for 2014 is …

Hey Chicks!

So this year was our 5th annual Holiday Food Drive to get our chicks into the giving spirit in their communities under our awesome charity initiative “Chicks 4 Change” and help our fellow peeps to have full tummies and happy hearts for the holidays. And the results are in….Drumroll please… 301 food items!

Together we brought in food items to our local food banks in Toronto, GTA, Ottawa, Calgary & Regina – woot woot!

Morgan and her Forest Hill Chicks

Not only that but each non-perishable (and healthy as possible) eats brought in to our last class of the December “Countdown to Xmas” Bootcamps was exchanged for a ballot into our draw to win a free 4 week FIT CHICKS bootcamp as our way of saying thank you for being so awesome!

Now without further delay the winner of the draw for a 4 week FIERCE in 8 Bootcamp as FIT CHICKS way of saying thank you is Lindsay Ottenbreith from our Regina Bootcamp!!

CONGRATS  on the win and CONGRATS to all chicks for being so inspiring, thoughful and helping out others during this very giving and exciting time of the year.  We love how kind, generous and awesome y’all are!

Happy Holidays and we’ll see you on Jan 5th when we start sweating up a storm all over again!

Laura & Amanda xo

 

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Named Top 10 Winter Fitness Bootcamps in Toronto!

Hey Chicks,

We are super pumped and proud to have been named the Top 10 winter fitness bootcamps AND the Top 8 fitness bootcamps for women by BlogTo! Check it out!

Of course we love to be recognized by our communities but our goal is to always offer the funnest, fiercest health programs for women to get them PUMPED and involved in their health to build healthier communities everywhere. And we want to keep delivering the BEST in the industry! If there is something that you would love to see at FIT CHICKS, please email us at info@fitchicks.ca….we would love to hear from you!

And don’t forget chicks – you can join in the healthy fun and save up to $80 off our FIERCE in 8 programs starting on Jan 5th :)

Looking forward to sweating up a storm with you!

Laura & Amanda

 

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Celebrating strength, muscles and healthy changes: Kristen’s Fitness and Weightloss Journey! –

DECEMBER CHICK OF THE MONTH

We are wrapping up 2014 and while we are sad to be closing up classes through the holidays,  we are PUMPED to be back to attack on Jan 5th (and we have our $80 off your 12wk FIERCE in 8 Bootcamp when you sign up by Dec 20th).  Also, 2015 means the launch of our awesome new 200hr Fitness & Nutrition Expert certification program where you can become a health rockstar in the areas of fitness, nutrition, wellness AND business. Take a peek at our 30 page brochure for more info! 

Now it wouldn’t be the holidays without a celebration.  And this month, we are celebrating a fierce fitness success story from our Calgary Beddington Heights Bootcamp…meet the amazing Kristen!  Kristen joined us in Oct 2014 and in only 8 weeks, her physical and mental transformation is truly an inspiration.  She jumped in full force with the most positive attitude, has lost 6.5 inches, down a dress size and over DOUBLED her fitness test across the board! Enough from us…Kristen take it away!

1. What made you decide to join FIT CHICKS?

I decided to join FIT CHICKS after many failed attempts at the gym. I needed to find something that would challenge me and hold me responsible for my own success. I needed to find someone to push me. I started searching for boot camps in the city and stumbled upon FIT CHICKS. After doing some research, reading the testimonials and  watching some videos, it seemed to be exactly what I was looking for. Group setting with other ladies with the same goals, a chick sergeant who would keep me motivated, with a little tough love. I signed up and haven’t looked back, one of the best decision I made was to invest in my health and fitness.

2. What is the biggest change you have seen in your life since joining FIT CHICKS? How has fitness and nutrition changed your life for the better?

The biggest change has been in my emotional health. It is nice to look in the mirror and be able to love who is looking back at you. FIT CHICKS has given me the tools to change my lifestyle and be the happiest and healthiest me I can be. I have become stronger, helped me kick unhealthy habits, I’m more motivated, I feel more capable, I have more confidence, more focused, and I feel and look great. Also my physical health has also changed. I have lost one dress size in 8 weeks, and 6.5 inches in total.
  • From 10 push ups to 38
  • From 7 burpees in one minute I went to 15.
  • From 15 squats in one minute I went to 35.

3. What tools do you use to keep you on a healthy track outside of class?

When I’m not in class I stay on track by going for 20-30 mins walk,or runs along with trying to get in as many steps as I can in a day. Along with eating whole foods, no processed food and alot of fruits and vegetables.

4. If you could give one piece of positive advice to a chick just starting on her fitness journey, what would it be?

The best advice I would give to anyone who is just starting on their fitness is journey is… You won’t regret investing in your health. Yes, it may be hard at times, yes, you may be feel like quitting but look where you have come from, look how much stronger you are then yesterday, then last week. Now think of where you can go. Where you will be tomorrow, next week, next month. You can do it, never give up!!

5. Do you have a healthy trick or tip that you use that you could share?

My best tip I can give is having a support system. A supportive friend or family that help you stay on track and motivate you when you feel tired or giving up. Having those people around helping you make your fitness and health goals come true.

6. What is your fave FIT CHICKS Signature workouts & why?

I wouldn’t say I have a favourite workout. My favourite part is each class is different.  I found when I was going to the gym I would get very bored. Fitchicks is always changing up the workouts and routines keeping you on your toes.

Awesome job chick! 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!! 

FIT CHICKS XO

PS – If you want to join in the healthy fun, email info@fitchicks.ca and we will get you all set with a trial class at a FIT CHICKS Bootcamp location nearest you!

 

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CTV Morning Live Show: Top 5 fitness tips to become a fierce, frugal FIT CHICK!

Hey Chicks,

The holidays are right around the corner (our special 2 week Dec “Countdown to Xmas” bootcamp starts Dec 1!) and we still want you to still get you sweat on AND save your pennies for holiday shopping at the same time!

On Nov 14, I headed to CTV Morning to share our “Top 5 fitness tips to become a fierce, frugal FIT CHICK!” to show you how to easily save money leading into the holiday season but not having to give up your fitness (this is always one of the first things to go!)

Missed the episode? Click on the image below to watch!

Thanks for watching and have a fab day!

Your Head Chick, Laura

PS.  Awesome news –  Jan 2015 classes are already live online for registration! Set yourself for a successful new year plan of attack now (plus save $80 off :)

 

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Chick Tip – How to not to be a sick chick during your workout.

Hey chicks,

During or after a kick butt workout like boxing or bootcamp (next session starts Nov 3!), do you ever feel a little nauseous…like maybe that 3 o’clock snack might come back and “haunt” you aka you might be sick? Don’t worry, chicks – this happens to a lot of us and is one of the questions we get asked the most!

This chick tip is all about how to not be a sick chick (aka avoid nausea) during your sweat sessions and keep you feeling 100%.

Here are 3 things that you can try ASAP:

1. Eat a meal 1 to 2 hours before you workout. One of the largest causes of workout sickness is low blood sugar. If your body has already used up its stores of calories you may start to sweat more than usual, feel dizzy and nauseous and pass out. The best way to prevent it is that you eat a meal / snack of at least 300 calories with a mix of carbs and fats before you workout.

Good things to try that we have found won’t come back to haunt you are:

Overnight oats with raspberries

Bananas and Oats

2 ingredient Banana Rama cookies

If it is not possible for you to eat a meal a few hours before you workout, then try a small smoothie or a protein shake but be careful it is not too liquidy…you don’t want that sloshing around in your belly!

2. NO GULPING.  We have all been known to chug a lug water during a work out. You never want to chug water during your workouts as your body has a defense mechanism of causing vomiting if your stomach is too full.  Think about upping your hydration throughout the day prior to your workouts and just sip during to keep your tummy feeling fab.

3. EYES OPEN CHICKS. Motion sickness can haunt a lot of chicks esp during exercises that involve a lot of up and down like burpees or movement like weight lifting.  You don’t close your eyes when you exercise.. Open your eyes and focus on the horizon or one spot so your body can better understand the movement….the body is a great thing, it will adapt chicks- you just have to show it the way!

Remember chicks, everybody is different and sometimes requires some trial and error to see what works for you!  Try these 3 simple tips chicks to keep you feeling 100% before, during and after your sweat sessions…they work!

Have a fab day,

Laura, your Head Chick

FIT CHICKS xo

 

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FIT CHICKS “Fab Ab Blaster!” 20 min Workout

Hey chicks,

We know you are busy with kids, travelling, work, life and so much more. Time is precious so we want you to get the most bang for your buck (and time!) in your workouts….and we have the answer.

Try this 20 min high intensity interval FIT CHICKS workout to blast your abs in a killer cardio core session. This workout promises to be a fast fat burner,  and you will definitely be feeling your abs the next day.

No workout equipment is required for this workout, but you’ll need a watch or timer time your intervals, and a bottle of water to keep you hydrated. And you may need a mat if you aren’t working out on a carpet.

So Chicks, clear off a space in your living room, crank up the tunes and get moving!

Instructions

  1. Print off the chart below
  2. There are 6 abdominal exercises in this workout. 1A, 1B, 2A, 2B, 3A and 3B.. You will superset 1A and 1B (meaning no rest between sets), then do 2 minutes of cardio of your choice. Then you will superset 2A and 2B and again do 2 minutes of cardio. Then onto 3A and 3B (you get the idea!) You will perform this sequence 2 times. It should take about 20 minutes.
  3. Perform this (or any other) FIT CHICKS workout twice a week, in addition to your FIERCE in 8 Bootcamp classes (next session starts Nov 3!). Remember to keep great form for all of your abdominal exercises and focus on keeping your core strong throughout the workout.
  4. Finish this workout off with at least 3 minutes of stretching

Even though we’re not their pushing you, you need to make these workouts a challenge! Focus on that core and push yourself hard during the cardio segments.

Don’t like printable workouts or need a little more “live” tough love and personal support? Check out our FIERCE in 8 DVD Box Set for 8 follow along workouts or join our upcoming FIERCE in 8 Bootcamps starting Nov 3rd.

Now, go and get sweaty!

FIT CHICKS xo

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CHICK TIP: Don’t be a Skimpy Stretcher!

Hey Chicks,

Are you what we call at FIT CHICKS, a skimpy stretcher?  Do you work out but breeze through your pre and post workout stretches?  This chick tip is all about sweetness of stretching.

Stretching is the most overlooked but one of the most important parts of your workout. It helps build your flexibility and range of motion for your muscles (which is soooo important as we get older),  reduces those achy break muscles and helps prevent injury.

Now did you know that there are 2 different types of stretching that you should do during your workout?

1. Dynamic Stretching

This basically means stretches with movement.  Dynamic stretching is done BEFORE your workout.  This is awesome because you are getting your muscles warmed up and you get a stretch to help prevent injury.

Examples of dynamic stretches would be arm circles, partial squats and one of my personal faves “The rock and roll!”

2. Static Stretching

This means stretched that are held still.  Static stretching is done after your workout.   This is time for you to get like gumbi and build your flexibility as your muscles are lovely and limber.  It will also save you from a lot of soreness the next day.

Examples of static stretching would be seated forward bend or IT band stretch.

Introducing the fab Seated forward bend!

IT Band Stetch with Amanda's kitty Lynx

Can’t reach your toes or are very tight? A little extra tip to help really work into your stretches and help you get deeper into your stretches is to grab a skipping rope or the band of your bathrobe.  Wrap this around the body part you are stretching that you can’t reach to give you the depth to eventually get there.

So Chicks, next time you get your sweat on.  Take a little bit more time to get those sweet stretched in before and after and don’t be a skimpy stretcher!

Have a fab day,

Laura,  your Head Chick

PS – Want more awesome info about stretching? Join our FIT CHICKS Retreat on Nov 21 – 23 at Horseshoe Resort for workshops, workouts and to get like gumbi with our yoga portion with Head Chick Amanda!

Posted in exercises, tips, Tips & Tricks, Uncategorized, Workouts, Yoga & Stretching | Leave a comment

Celebrating strength, muscles and healthy changes: Eve’s Fitness and Weightloss Journey!

OCTOBER CHICK OF THE MONTH

We are pulling sweaters and shawls from the winter chest, and reaching more often than not for the blanket at the end of the couch. Pumpkins, pumpkins are everywhere! (Check out this delicious Pumpkin Pie Power Smoothie Recipe). Fall is upon us chicks, and that means that classes have moved indoors (yay- no more bugs!). Just as exciting is the launch of our new Fitness & Nutrition Expert Program – with a 200hr certification you can take your health, knowledge, career confidence and skills to the next level!

Now to celebrate the start of Fall we want to introduce the fab, fierce Eve from the Toronto East Danforth Bootcamp. Not only has Eve lost 5lbs and 8-10 inches but she is  stronger than ever!  After seeing how the awesome camaraderie and support in class helped push her to reach her potential, she is now motivating others to live a healthy lifestyle (we like to call it spreading the healthy love) and we could not be more proud of her.  We got a chance to catch up with Eve to tell us about her fitness and healthy journey.

1. What made you decide to join FIT CHICKS?

I was swimming frequently but I wanted to intensify my workouts for better results. And I wanted impact for bone-building. I didn’t know much about FIT CHICKS but the comradery looked fun and I decided to take a chance.

2. What is the biggest change you have seen in your life since joining FIT CHICKS? How has fitness and nutrition changed your life for the better?

The biggest change is that I feel much stronger! I have more stamina doing the most ordinary things – like just standing around, I bound up the stairs using the right muscles now, and I think my posture is improving. I clearly didn’t have muscles in my legs before FIT CHICKS, and I’m excited to see if my skiing improves because of the new strength. Frankly, I don’t know really how I moved by body around this world before.

In terms of physical change, I have lost 5 lbs, around 8-10 inches in various parts, and overall a more toned appearance.

I’m most proud of my progress doing push ups because I couldn’t do a single one when I started. I don’t go as far down to the ground as I should, and that is my current challenge, but they are all on my toes now and it feels great! My fit test improved:

  • From 7 push ups on my toes and 10 on my knees in one minute, I went to 30 on my toes.
  • From 20 burpees in one minute I went to 30.
  • From 29 squats in one minute I went to 45.

3. What tools do you use to keep you on a healthy track outside of class?

I do try to get in a  swim here and there. And, for the very first time, I have started to work out in my hotel room when I travel, which is pretty often.

4. If you could give one piece of positive advice to a chick just starting on her fitness journey, what would it be?

It took two months to really feel decent doing the workouts and not be in pain (my legs) for days afterwards.  But after that point the pain disappeared, I was motivated to do the exercises more effectively, and it was much easier to feel motivated to come to class. After four months I could really see my shape change and even people I don’t know very well started to notice the difference. My advice? Leave your phone behind, disconnect from your stuff, and focus on yourself for those mere two hours a week.

5. Do you have a healthy trick or tip that you use that you could share?

Believe it or not but I motivate myself by motivating others in the class. I hope they don’t mind that I sometimes channel our Sergeant :)

6. What is your fave FIT CHICKS Signature workouts & why?

I don’t have a favorite – the variety is so key to the success of the program. I do like the group competitions because they distract you from the ridiculous intensity of the workout and can intensify it even more when the competitive juices are rolling.

Awesome job chick! 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!! 

FIT CHICKS XO

PS – If you want to join in the healthy fun, email info@fitchicks.ca and we will get you all set with a trial class at a FIT CHICKS Bootcamp location nearest you!

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TEAM FIT CHICKS raised almost $2K for Breast Cancer Research!

Hey chicks,

EXCITING NEWS – The results are in and through our Pink Power Charity Classes, donations and team members, we raised just shy of $2000 for the CIBC Run for the Cure – woot woot!

Check us out in action on Sunday, October 5th in Toronto as we rocked the pink and yellow during the 5km run :) Great to see so many amazing supporters!

Plus a HUGE THANK YOU and cyber high fives to all our chicks across the country who came out to our PINK POWER Charity classes on Sept 29&30, dressed up, donated and showed their fierce support! We are excited to announce our Pink Power winners of the “Fierce in 8″ DVD Box Set:

Pearl V – Brampton
Amy B – Mississauga

Congrats chicks and what’s next for “Chicks for Change” charity events? Our annual Holiday Food Drive in Dec 2014! More info will be coming soon, so stay tuned.

 

Have a  fierce day!

Laura & Amanda

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