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Episode 17: FIT CHICKS Chat Podcast – Top 5 Reasons to avoid crunches & what to do instead!

Hey Chicks,

We have all be told for years that if you want Abs of Steel, DO MORE CRUNCHES!

But what if we told you that is a bunch of baloney. And even to take it further, that crunches actually can be downright dangerous in addition to being a waste of your precious ab exercising time.

In this episode, the Head Chicks get into the down and dirty  as to why you need to ditch the crunches and what you should be doing instead to get the core you are looking for including:

  • The 5 reasons crunches are not doing you or your abs any favors and why you need to avoid them for good
  • The top 3 things you can do asap to get a lean core without doing one traditional crunch
  • Our fave crunchless core exercises that you can incorporate to any workout
  • Laura & Amanda break down of how to rock your core and of course some chick chat too!

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

Amanda’s Baby Gender Reveal

Hey Chicks,

First off, my sincere apologies for not posting this sooner. I really wanted to share this super exciting news with you but was waiting on some video footage to get it up and rocking, So without further delay here it is – our Baby Gender Reveal!

As you can probably tell by the video my husband and brother in law planned this entire thing but to be honest the fact that they were so involved with the creation of this and planning made me love this day even more.

It was an amazing day shared with family and friends and we couldn’t be happier to share with you all now and welcome our little one soon!!

Amanda and David xo

Episode 15 – FIT CHICKS Chat Podcast: The Top 5 things that may be sabotaging your fitness results & how you can avoid them!

Hey Chicks,

Do you feel like you are putting in the work exercising, focusing on your nutrition and STILL not getting to where you want to be?

In this episode, the Head Chicks tackle the top 5 things that might be sabotaging your fitness results and how you can make changes to avoid these to get the results you are looking and working for including:

  • The 5 Fitness Saboteurs that are wreaking havoc on your fitness results and you don’t even realize it
  • How you change your fitness and nutrition routine to work for you and not against
  • Laura & Amanda top tips to getting set up for fitness success for the long haul into your daily lives and of course some chick chat too!

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

THIS is how you do a Healthy Swap Challenge this week (Recipe Included!)

Hey Chick,

This week is back to school, back to boot camp and for many us getting back to a healthy routine after realizing this summer was a little “too much” on the no exercise/ unhealthy eating train.

So how can we get you pumped to kick off this month with our Build Your Best Body Bootcamp starting Sept 6th and give you some awesome ideas to get healthy? Share with you an awesome guest post, challenge and recipes from our awesome Toronto High Park chicks who were rocking this summer with an incredible “Healthy Swap Challenge” amongst their camp to keep each other motivated and on track (and you can do it too!).

Plus bootcamper Sonya shares with us a DELICIOUS Cauliflower “Faux-tatoe” Salad recipe!

Check out below from Chick Sergeant Veronica as she interviews her High Park chick Sonya…take it away chicks 🙂

HEALTHY SWAP CHALLENGE  

The Healthy Swap Challenge happened this month and our High Park location had some awesome chicks step up their game and turn their in-class dedication into nutritional success!

We have a fantastic group of ladies who commit twice a week (plus additional at home workouts) to come to bootcamp and build some serious strength. This month however, we decided to step up our challenge and include a little friendly competition, by incorporating healthy swaps into our daily food journals and food choices. What this entailed was having everyone agree on some healthy swaps and, using the month to see how many meals they could swap for “healthier choices” we had a great list of possible swaps and let the ladies be as creative as they wanted.

Our fierce Chick Sonya!
Our fierce Chick Sonya!

Our fierce chick Sonya made some great healthy swaps, tried some new foods and I’ve got a few of her delicious recipes she’s used as well.

Healthy food swaps included for Sonya were: cauliflower rice stir-fry, spaghetti squash & spinach, banana ice cream, cauliflower “potato” salad and coconut oil for her oatmeal pancake.

While also including protein as often as she can, she made some delicious Almond milk smoothies too.

Healthy swaps
Healthy swaps

 

We asked Sonya about her challenge and here is what she had to say:

FC: How long have you been at bootcamp?

Sonya: I’ve been going to bootcamp for 6 months now.

FC: What’s the biggest thing you’ve learned?

Sonya: Not to give up and stay positive. Just because you think you’ve reached the point where you can’t keep going doesn’t mean you’ve failed, it’s just your next goal.

FC: Why do you keep coming back?

Sonya: I keep coming back to bootcamp because everyone is so supportive of each other that it really feels like we’re a team. And every week is a new challenge that we’re taking on together.

Here is the recipe Sonya shared that she made for the challenge:

Cauliflower potato salad
Cauliflower potato salad

Cauliflower “Faux – tato” Salad

From Tasty

Ingredients:

1 head cauliflower
Salt and pepper to taste
2 tablespoons olive oil

For the dressing:

½ cup Greek yogurt
1 tablespoon dijon mustard
1 tablespoon honey
2 tablespoons dill, chopped
1 tablespoon olive oil
1 garlic clove, crushed
Juice of ½ lemon
½ red onion, diced
3 stalks celery, diced
3 hard boiled eggs, chopped

Preparation:

1. Preheat oven to 400˚F/200˚C.

2. Slice cauliflower into small florets.

3. Place cauliflower onto baking sheet and season with salt, pepper, and olive oil.

4. Bake in preheated oven for 25 minutes or until lightly browned.

5. Once cauliflower is cooked, set aside and let cool slightly.

6. In a bowl, combine all dressing ingredients. Combine with cauliflower.

7. Garnish with more freshly chopped dill before serving.

 

Chicks, this is a great challenge to do with your family, friends, co workers and even just for your self!  Look at your meals and ask “Where can I make a healthy swap?”…it is easier than you think!

Happy eating!

FIT CHICKS

EPISODE 14 – FIT CHICKS Chat Podcast: 5 Reasons Why You Should Add More Coconut Oil to your Life!

Hey Chicks,

Are you nuts for coconuts?  If not, you should be! Coconut oil not only is super delicious but has incredible health benefits – inside & out.

Benefits-of-Coconut-Oil1

Coconut oil really is a “Super Food”.  Not only is it an amazing combo of healthy fats named medium chain fatty acids including Caprylic acid, Lauric acid and Capric acid that have incredible healing properties to the body, Coconut Oil is also faster to digest than most fats so it is easily burned by your body as a source of energy.

From fat loss to healing burns to killing bacteria, coconut oil is SOOOO much more than the latest health food craze and we are going to give you all the detes in Episode 14 including:

  • 5 Top Reasons why you should be adding this amazing healthy fat to your diet!
  • How to select the RIGHT coconut oil for max benefits so you don’t waste money on crap that is doing ZERO for you
  • The 5 Best Uses for Coconut Oil (and most aren’t related to food!)
  • Laura & Amanda top tips to incorporating coconut oil into your daily lives and of course some chick chat too!

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 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!

IMG_5785

 

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

blog1

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.

blog2

 

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 😉

blog3

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.

 

oh-hai-image

 

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