CHICK FEED: 3 Ingredient Super Stuffed Chicken Recipe

Hey Chicks,

Being a fitness competitor, boot camp instructor and nutrition expert, the question I get asked all the time is “What do you eat?”

Well, this chick is a foodie and I LOVE eating probably more than almost anything.  I love everything from simple egg whites & oats to fancy sashimi & filet mignon.  While WHAT I eat depends on a lot of factors (like if I work out that day, if I am travelling, what season it is, etc.)  there are a few things that I am ALWAYS consistent on:

  1. I follow the “Complete in 3″ Rule at every meal that combines a balance of protein, fibre & healthy fats (keeps my blood sugar balanced, moods stable and cravings under control!)
  2. I try to always have healthy options prepped in my fridge or freezer to make healthy eating easier
  3. My meals are simple and take under 15 min to make (I have the attention span of a 5 year old so I like little amounts of ingredients and prep time!)

Hence this recipe is one of my favorites…3 ingredient Stuffed Chicken! It is high in protein, quick prep and are a fraction of the cost of premade fancy eats.  They freeze amazingly well in individual portions so you can just pull them out in the am or cook straight from frozen for busy chick & moms.

3 Ingredient Stuffed Chicken

CHICK FEED:  3 Ingredient Super Stuffed Chicken

Makes 1 chicken breast

INGREDIENTS

  • 125 – 150g Chicken Breast, skinless and boneless
  • 1/4 cup of Mediterranean frozen veggie mix (includes roasted red pepper, onions, grilled eggplants, gilled zucchini)
  • 30g goat cheese
  • Salt & Pepper

DIRECTIONS

  • Preheat your oven to 350 degrees (or use a George Foreman Grill!)
  • Lightly stir fry the Mediterranean mixed veggies and let sit to cool to handle
  • Cut a horizontal slit along the thin, long edge of each chicken breast, nearly all the way through to the opposite side, and open like a little pocket
  • Sprinkle the chicken breast with salt and pepper
  • Stuff the pocket with the mixed veggies and goat cheese (its ok if it spills out!)
  • Bake until the chicken is no longer pink and thermometer inserted into the thickest part registers 165°F, about 25 – 30 minute (depends on heat of your oven so check after 15 min but may take as long as 30 min.  On the George Foreman Grill only 8 min!))

CHICK TIPS

  1. Meal Prep Goddess: Make 4 at a time and freeze after stuffing for individual meals for the week.  Perfect to be prepped for a post workout dinner
  2. Switch up the Veggies!: Try feta & olives,  grilled mushrooms and gouda or broccoli & cheddar…the possibilities are endless :)
  3. Protein Punch: Serve this with an awesome kale salad (fibre packed baby!), soup or grilled sweet potatoes for a Complete in 3 meal

Healthy eating doesn’t have to be hard chicks!  Combine it with some fierce outdoor sweat sessions (yes our Fierce in 8 Bootcamp heads outdoors in June for the summer season starting June 1st and registration is open!)

Try it and let me know what you think :)

Your Head Chick,

Laura xo

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

CHICK POWER CHAT: The 5 strategies to create your FIERCEST life!

Hey Chick,

About 5 years ago, I discovered something that completely changed my life, my body and my happiness.

It wasn’t a pill.

It wasn’t a special workout.

It wasn’t getting my dream job.

Or meeting my dream partner.

I discovered the POWER of what was sitting between my ears….my mind! Five years ago, I realized that how my negative thoughts,  the crazy lies I had been telling myself for years (you know what I mean, that silly voice in your head telling you all sorts of bull like you are not good enough, that you are fat or ugly, that you aren’t smart enough to get the job or pretty enough to get that relationship) and how I was reacting to them were making me miserable, self loathing and lonely :(

But that COMPLETELY changed once I learned the power of my mind, how to filter the negative thoughts and use them for the positive and the tools to make all of my fierce dreams come true.

I went from hating my job, dating the same negative people over and over again, and hating my body to opening an amazing business that flourished, I met the love of my life and I finally fell in love with my body.

Sounds a little too good to be true but I am not lying chick. When I tapped into HOW to do this, everything in my life fell into place and continues to grow in amazing, beautiful ways EVERYDAY!

And you can do it too! In our first ever Chick Power Chat video class, you can learn a little more about my story but I am also going to share with you the 5 lies that you have been telling yourself to keep you small and unhappy and 5 AMAZING chick power strategies you can do to COMPLETELY change your life today!

Just like training our bodies to be healthy and strong, we have to train our minds to think positive and in possibility to live the FIERCE life that you deserve. (The vid is approx. 30 min but if you know the story of FIT CHICKS already, fast forward to about 10min in)

Chick Power is about harnessing how absolutely incredible, strong and and fabulous you are and finally get you to wake up everyday happy, fulfilled and attracting all the things in your life you want.

Chick, we all need a little inspiration sometimes to help us realize our potential – inside & out – and we know this will help you reach yours!

Laura xo

FIT CHICKS xo

Posted in Chick Interviews, Chicks in Action, FIT CHICKS TV, Laura, HEAD CHICK, Livin' La Vida FIT CHICK!, Motivation Monday, Uncategorized, wellness wednesdays | Leave a comment

FITNESS FRIDAY: The 5 Alive Workout…rotation station style!

Hey Chicks,

You know how we love us some high intensity interval training and could be better than a workout that is:

1)  Fierce, calorie blasting AND strength building

2) Under 20 min (not incl warm up & stretch) and you can do it anywhere

3)  Has our FIT CHICKS Signature twist (aka fierce, fun & effective for all levels!)

Introducing “The 5 Alive Workout…Rotation Station Workout”. This HIIT workout is all combining strength & cardio with  rotation moves to work the balance and get long, lean muscles.  Check out the video below.

THE 5 ALIVE WORKOUT…Rotation Station Style!

It is 5 exercises, do 1 min each, rest for 60 sec then repeat 3 times (total of 15 min of actual work, 3 min of rest)

Warm Up – 5 min (skipping in place, arm swings, knee rolls, side to side punches)

Exercise 1 – Squat with side rotation
Exercise 2 – 180 jumps
Exercise 3 – Alternating Forward Lunge with Ab Twist
Exercise 4 – Push Up to Side Plank Rotation
Exercise 5 – Super Chick to Pike
Rest for 60 sec then repeat

For level 1 chicks, please do the exercise without the jumps.

For level 2 chicks, please do the workout as is.

For level 3 chicks, please add the heaviest weights possible to hold during this workout.

Remember, you want to be at your “9 out of 10″ to get the best results from this workout so get ready to PUSH yourself! We promise you will love getting sweaty to this pattern – easy, effective and fast…just how we like it :)

Any q’s, just leave a comment below and we will hook ya up!

Have a fab weekend!

Laura xo

Posted in Chick Sergeants, fab friday, FIT CHICKS TV, Uncategorized, Updates, Workouts | Leave a comment

Celebrating 8 inches lost, 12 wks commitment & reaching goals: Karin’s fitness journey!

APRIL CHICK OF THE MONTH

Hey Chicks,

Spring has sprung and we are getting pumped up to start May classes, celebrate our last month indoors (plus save $80 off with code ‘spring12″!) and have our  awesome health weekend at the FIT CHICKS Retreat May 29 -31.  So what do we do when we are happy?  Celebrate our Chick of the Month with Karin from our Toronto College & University Ave Bootcamp.

Lara, the fierce Chick Sergeant from the Toronto College & University location, wrote in to nominate Karin.  Karin came to us with an awesome goal to get fierce and strong before heading on a back packing adventure to Asia (and in the process lost 8 inches and toned all over!) Lara was blown away by how she brought 110% to every class, her amazing positive energy and inspiration to all chicks in class.

The Fierce Karin

Karin is an awesome example that when you set a goal and work hard, you can achieve it. She truly is an amazing example to us all and we want her to share her story with y’all….take it away Karin!

What made you decide to join FIT CHICKS?

I had become pretty stagnant in my work outs, so wanted a way to get me out of my comfort zone. I have a trip to Cambodia coming up, so I thought that would be a nice goal to work towards.

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?

I’ve always been quite healthy (cook most of my own meals from scratch), but being so focused on MY health for 12 weeks allowed me to really think about all of the little extra temptations that are around (no, I don’t need a donut that someone brought into the office, etc.!). It’s made it easier to say no to those sorts of treats.

And I’m definitely seeing a positive change in my body–I have lost 8 inches and am more toned than before, which was a goal of mine!

We love sharing healthy eating tips!  Is there anything you can share that helps you enjoy eating healthy?

I’ve always found that planning your meals for the week ahead of time really helps. I also take some time on Sundays to prep all my lunches for the week. That way I know I’ll have healthy lunches ready for me.

I also try to cook and freeze as much as I can, so I’m not tempted to get take-out when I know I have a healthy dinner in the freezer.

What are your fave healthy eats? Do you have a healthy “go to” recipe?

Here is a recipe for overnight pumpkin pie oats that I love. I’ve adapted it from this recipe from Oh She Glows:

Pic from www.ohsheglows.com

PUMPKIN SPICE OVERNIGHT OATS


- 1/3 cup regular oats
- 1.5 tbsp chia seeds
- 1/2 tsp pumpkin pie spice
- 3/4 cup skim or almond milk (unsweetened)
- 1 tbsp pure maple syrup
- 1/3 cup canned pure pumpkin
- chopped pecans

Directions: Mix the oats, chia seeds, and spices in a small tupperware or canning jar. Then add the milk and maple syrup and whisk until mixed. Add in the pumpkin and whisk again until fully incorporated. Place in the fridge for at least 1 hour or overnight. You can eat it cold in the summer or warmed up in the winter. I toss some chopped pecans after it’s warmed for some extra crunch and protein, but any nuts would do.

What is your fave FIT CHICKS Signature workouts & why?

I really enjoy the tabata workouts. I like that you have to work really hard for a short period of time and then get to rest–it makes it seem easier somehow, although I know it’s still really hard work!

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

Just try to do what works best for you in the moment. Don’t worry about what others are achieving, because it’s really all about you. Soon enough, you’ll start to notice progress!

 

Chick – thanks for sharing your fitness journey with us!  You truly are an inspiration and proof of the power of healthy living and positive thinking. It not only inspires us, but sets a great example to all chicks who are looking to make a healthy change that they can do it too! Jump on the fierce fitness train with us with next session starting May 4 (plus we have some awesome savings with up to $80 off our 2015 programs!)or if we don’t have a class near you, you can still get our FIERCE in 8 DVD System exclusively on The Shopping Channel…we can’t wait to sweat up a storm with you!

Have a fab day,

FIT CHICKS xo

 

 

Posted in Chick of the Month, Chick Sergeants, Chicks in Action, Laura, HEAD CHICK, Nutrition Info, Recipes, Uncategorized | Leave a comment

Gaining control over MS with healthy living: Celebrating Sandra’s fitness journey!

FEBRUARY CHICK OF THE MONTH

Hey Chicks,

We are about to wrap up February (and kick off our awesome March sessions on March 2!) and we know a lot of us are feeling like we may need a little winter pick me up.  Well, happy thoughts = healthy chicks and Feb’s Chick of the Month, Sandra from our Calgary Dalhousie Bootcamp, is exactly the inspirational story to do just that!

Tara Jo, the fierce Chick Sergeant from the Calgary Dalhousie location, wrote in to nominate Sandra with such a passion and pride, we could feel it coming through the page. After being diagnosed with Multiple Sclerosis, Sandra made a fierce decision to not let this disease control her life and is living proof of the power of healthy living, positive attitude and self love.

She leads by example and truly motivates everyone around her to do the same through her contagious awesomeness.  She truly is an amazing example to us all and we want her to share her story with y’all….take it away Sandra!

Sandy and Chick Sergeant Tara Jo!

 

What made you decide to join FIT CHICKS?

I saw an ad in our community newspaper and was looking for something new to keep things interesting in my fitness regime. The location is right up the street from home, so figured why not give it a try!

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?

I have always been fit/active, and my nutrition habits are quite good (most of the time) Going to Fit Chicks though has given me 2 days a week where I can’t find an excuse (especially in the winter) to not go workout. It’s a nice change from my regular gym or at home workout regime and getting to know the other chicks has kept things entertaining :)

I have also seen changes in my body and fitness level in the last 4 weeks on my fit test including:

Pushups 17 full, 24 half 23 full, 12 half
Burpees 17 18
Jump Squats 37 44
Weight 136 lbs 134lbs
Left arm 10″ 10″
Right arm 9.75″ 10″
Bust 34.5″ 33.5″
Waist 32.5″ 29.75″
Hips 37.5″ 37″
Left Leg 20.75″ 21″
Right Leg 21.5″ 22.5″


We love sharing healthy eating tips!  Is there anything you can share that helps you enjoy eating healthy?

For the month of January my husband and I decided to try Vegan and see how it made us feel. My husband has been struggling with energy, sleeplessness and weight gain to name a few symptoms – all of which there has been no medical diagnosis to help explain things. I was diagnosed with MS just over 3 years ago – when reading up on plant based nutrition and all the benefits it seemed to bring with it – we figured we wouldn’t be out anything so why not try. We are in our last week of the first month and are feeling pretty great! It has been fun experimenting with new recipes and new ways to cook to make things healthier ie: cooking without oil

Another tip – I always start my morning with a mug of hot lemon water – it helps to and get my metabolism fired up for the day.

What are your fave healthy eats? Do you have a healthy “go to” recipe?

I love kale – so I make a lot of kale salad variations – I will often add cherry tomatoes, beets, cucumber, protein (chick peas, hemp hearts, some nuts) pumpkin seeds for some crunch and then a balsamic dressing of some kind. One dressing I love is mixed berries, balsamic vinegar, dijon mustard – blend and serve.

What tools do you use to keep you on a healthy track outside of class? Do you use the FIT CHICKS Workout Map?

a)     My main ‘tool’ of measuring my progress is my clothes – if my clothes don’t feel good, I know I’ve been cheating diet wise or have slacked off on workouts or both.

b)    I do like having a goal or challenges ie: 30 day squat challenge with a friend kept me motivated

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

It’s gonna be hard at the start, but don’t give up – find the right regime (fitness and nutrition) that work for you – it’s going to take some trial and error but lean on those you care about for support and accountability! This is a journey – make it lifelong and have fun doing it!

My life changed when I was diagnosed with MS, and after my couple weeks of ‘gloom and doom’, I made a promise to myself that I was not going to let this disease control me, I was going to control it. I do take medication to help manage relapses, but am also quite conscious of what I eat, and always do my best to workout regularly, get enough sleep, and spend time doing things I love to ensure my stress level stays down as much as possible. Anyone who doesn’t know me, would never know I have MS, and as happy as I am to share my story, I’m also happy that I’ve gained control over this disease and not the other way around. Not saying that every day is great, but keeping positive and making health one of my top priorities helps get me through even the rough days.

.

Chick – thanks for sharing your fitness journey with us!  You truly are an inspiration and proof of the power of healthy living and positive thinking. It not only inspires us, but sets a great example to all chicks who are looking to make a healthy change that they can do it too! Jump on the fierce fitness train with us with next session starting March 2nd (plus we have some awesome savings with up to $50 off our 2015 programs!)or if we don’t have a class near you, you can still get our FIERCE in 8 DVD System exclusively on The Shopping Channel…we can’t wait to sweat up a storm with you!

Have a fab day,

FIT CHICKS xo

 

Posted in Challenges, Chick of the Month, Livin' La Vida FIT CHICK!, Uncategorized, Updates | Leave a comment

CHICK FEED: 3 Winter Warm Up Overnight Oat Recipes

Hey Chicks,

Winter is upon us and if you are in a cold, snowy climate that gets dark by 5pm, you may be craving comfort foods like nobody’s business.  Instead of reaching for the refined carby bagels and breads to start the day, nothing makes us sing “Yummy, yummy, yummy – I’ve got healthy love in my tummy!” like a thick, creamy, filling bowl of oats to start the day.

Cozy Cocoa Coconut Blueberry

Now in true FIT CHICK style, we would never give you just a boring old oatmeal recipe!  Here are 3 of our fave overnight oatmeal recipes that will knock your flavour socks off.  Plus they are “Complete in 3” approved (ie contain protein, fibre and healthy fat) to keep your blood sugar balanced, is a great pre / post workout snack and are completely portable.  Make the night before in mason jars and can be eaten cold or warm in the am (just heat for about 30 sec in microwave or on low on the stove so not to “cook” the oats but just heat up)

Here are 3 of our fave Chicktastic Overnight Oats.  All of the below make 1 serving

COZY COCOA & COCONUT BLUEBERRY

  • 1/3 cup large flake oats
  • 1/3 cup unsweetened almond milk
  • 1/3 cup 0% Greek yogurt
  • ½ – 1 tbsp chia seeds
  • 1 tbsp of cocoa powder or raw cacao for super food power
  • 1 tbsp of shredded unsweetened coconut
  • 1 tsp of raw honey or stevia to sweeten
  • Top with blueberries and extra coconut

In a mason jar, mix together oats, almond milk, greek yogurt, chia seeds, cocoa powder, coconut and honey or stevia. Top with blueberries and extra coconut.  Leave overnight to set.

CHICKS LOVE CARROT CAKE

  • 1/3 cup large flake oats
  • 1/3 cup unsweetened almond milk
  • 1/3 cup 0% Greek yogurt
  • 1/2 – 1 tbsp chia seeds
  • 1 tbsp of maple syrup
  • 1/2 tsp of cinnamon
  • 1/3 cup of shredded carrots
  • 1 tbsp of chopped dates or raisins (try to find organic!)
  • 1 tbsp of chopped walnuts

In a mason jar, mix together oats, almond milk, greek yogurt, chia seeds, maple syrup, cinnamon.  Layer carrots and top with dates and walnuts.  Leave overnight to set.

ALL YOU NEED ALMOND BUTTER VANILLA SPICE

  • 1/3 cup large flake oats
  • 1/3 cup unsweetened almond milk
  • 1/3 cup 0% Greek yogurt
  • 1/2 – 1 tbsp chia seeds
  • 1tsp honey or stevia to taste
  • 1 tsp of pure vanilla extract
  • 1/2 tsp of all spice
  • Top with 1 tbsp of almond butter drizzled and 1 tbsp of slivered almonds

In a mason jar, mix together oats, almond milk, greek yogurt, chia seeds, honey or stevia to taste, vanilla extract and all spice. Top with 1 tbsp of almond butter and 1 tbsp of slivered almonds for crunch.  Leave overnight to set.

CHICK TIPS:

  1. MAKE A BUNCH! Do your meal prep for the week and make 7 mason jars with the dry ingredients.  The night before bed, just mix in the wet to save time
  2. GET CREATIVE! Think of your fave chocolate bar, dessert or treat and recreate the flavours.  Some other fave mixes of ours are Peanut Butter Cup, Raspberry Cheesecake and Pistachio Vanilla …yum.
  3. GET YOUR KIDS INVOLVED! It has been proven that the more kids are involved in preparing healthy foods, the more likely they are to adopt healthy habits for the long haul.  Let your wee ones build their own and pick what kind of fruits, nuts, spices they want to include.  It’s an awesome family project tooJ

Have a fierce day,

Laura, your Head Chick

PS.  Wanna learn more about how to build the fiercest, healthy foods out there for you, your peeps or your clients?  Our Fitness & Nutrition Expert Certification program start April 2015 and you can save $500 off when you sign up by March 1st! Learn more about this awesome program!

 

Posted in Nutrition 101, Nutrition Info, Recipes, Uncategorized, wellness wednesdays | Leave a comment

FIT CHICKS on CTV: Fave Nutrition gadgets for under $25!

Hey chicks,

Things have been bustling around The Coop these past weeks as we get ready to launch our Feb classes on Feb 2 (and you save up to $80 off programs when you sign up online), the FIERCE in 8 DVD System is still rocking on The Shopping Channel plus we are gearing up to bring our Can Fit Pro accredited Fitness & Nutrition Expert Program online to all chicks globally starting April 8, 2015 (registration is open!).

Between all of this, we managed to sneak away to head back to our hometown to hang with some of our fave peeps at CTV Morning Ottawa and share our TOP 5 pieces of nutrition equipment to help keep you the healthy train this New Year – all under $25! (plus some awesome nutrition tips included).  If you missed it, click here to watch :)

Happy healthy eating :)

FIT CHICKS xo

Posted in Chicks in Action, FIT CHICKS TV, Head Chicks, Laura, HEAD CHICK, Nutrition 101, Nutrition Info, Tips & Tricks, Uncategorized | Leave a comment

8lbs down, 11 inches lost & a new healthy outlook: Celebrating Leanne’s fitness journey!

Hey Chicks,

2015 is now in full swing and for many chicks, we have lost our motivation.  Don’t stress, we are here to pump you back up with an awesome tale of how Leanne from our Mississauga Bootcamp changed her health, body and life to show you can get back at it too…she truly is a motivational rock star!

Leanne came to us after overcoming some serious health challenges and looking to make some changes. Even after a series of obstacles, she brought her fierce spirit and consistent commitment to every class.  In only 6 weeks, Leanne lost 8lbs & 11.5 inches while gaining a whole new outlook on herself and her possibilities. She truly is an amazing example to us all and we want her to share her story with y’all….take it away Leanne!

BEFORE: Mommy & the gorgeous Matthew :)

What made you decide to join FIT CHICKS?

My sister!  She joined and invited me to a class to check it out, the class nearly killed me, but I thought that it was awesome.  So I joined for 4 outdoor classes in the spring, and was hooked.  I didn’t get the results that I was hoping to get and was very frustrated, but had myself to blame for that.  I was doing the workouts but not changing my eating habits, which was the problem.  So I took some time off than joined up for the 6 week class starting in November, only this time I went full out, changed my eating habits and pushed myself harder than I did in June. 

I really like the vibe, the energy. You don’t get that working out alone in your basement.  You are working out with other amazing women, but at the same time working at your own pace, you don’t feel like you have to compete or compare yourself to others you just push yourself as hard as you can no matter what that is. Even though I did my best to keep up with the others in class, some days I just couldn’t and that’s ok.  I didn’t feel ashamed of it. I just did my best for that day.  I have tried so many different exercise programs and I have finally realized that circuit training is what my body reacts to in a good way.

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 I have seen in myself would have to be my energy and

fitness toronto weight loss fit chicks

AFTER: Fierce, fit Mama showing her guns with Head Chick Laura

my self-esteem. It’s been a very long hard past 6 years with a lot of health issues and complications and battles, but I have beaten them all and continue to fight every single day.  Weight has always been an issue for me but never as much as it has been these past few years.  No matter what I eat, do or try I can’t seem to drop the weight.  FIT CHICKS has changed that for me.  With joining the challenges and working out 2 times a week with FIT CHICKS and one night a week on my own, and keeping up with my very active 3 year old, my hard work is finally starting to show, and it’s an amazing feeling both physically and emotionally.

I am the biggest emotional eater in the world. When I’m tired I eat, when I’m upset I eat, when I’m feeling frustrated I eat, when I’m bored I eat, and of course it’s never eating anything good for you.  FIT CHICKS and Laura especially has helped me so much in realizing that food is not the answer and to fight through that desire for junk for no reason at all.  Don’t get me wrong, I still enjoy my “treats” but they aren’t every day and they are wiser choices. Seeing a difference finally in my body is motivation enough to make wiser decisions when it comes to food.\

In 6 weeks I have lost 8lbs and 11.5 inches in total. I went from being able to do 28 push ups in a minute to 41. I went from 11 burpees (by far the worst exercise in the entire world in my mind) to 18. I went from 43 squats to 64. This is huge for me, and just makes me want to keep going!

We love sharing healthy recipes!  Do you have a healthy lunch recipe you use to stay on track?

My go to lunch recipe is a salad.  Spinach, chopped up chicken breast or tuna, homemade bruschetta, cucumber and peppers. No dressing is required because you get the oil from the bruschetta.  It’s quick, it’s light but filling at the same time.

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

I do my best to create a meal plan for the week, I am really bad at skipping meals, than come dinner time stuffing my face, or skipping it all together and not eating until the next day.  The best track for me to stay healthy is eating regular meals every single day. No matter what’s going on around me, making the time to have meals and snacks consistently.

As well as making sure I get at least 3 work outs a week in.  Not always easy, life is busy and stuff comes up out of the blue, but even if it’s only 15-20 minutes for the past 6 weeks I have made sure that I fit at least 3 workouts in a week. Has made a big difference for me.

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

Don’t ever give up. There are going to be days where you can’t do anything and days where you have the power to conquer the world, don’t ever give up. Make sure you push yourself as hard as you can push yourself.  It might not mean much to someone else, but as long as you are giving it you’re all it’s worth it.  You’ll never know if you don’t try.

Chick – thanks for sharing your fitness journey with us!  You truly are an inspiration to us and to all chicks who are looking to make a healthy change that they can do it too! Jump on the fierce fitness train with us with next session starting Feb 2nd (plus we have some awesome savings with up to $80 off our 2015 programs!)or if we don’t have a class near you, you can still get our FIERCE in 8 DVD System exclusively on The Shopping Channel…we can’t wait to sweat up a storm with you!

Have a fab day,

FIT CHICKS xo

Posted in Chick of the Month | Leave a comment

Exclusively on The Shopping Channel: ‘Fierce In 8′ DVD System!

Hey Chicks,

EXCITING NEWS – we are beyond pumped to announce that we launched the FIT CHICKS’ FIERCE in 8 DVD System to all Canadians on The Shopping Channel!



WHAT IS THE “FIERCE in 8″ DVD SYSTEM?

Over the last 6 years, we have been perfecting our FIERCE in 8 programs and been so lucky to be apart of over 7000 women’s fitness journey’s. But we were always limited to spread the healthy love to where we had classes.

But on Jan 5th all of that changed via the awesome power of television, we were able to bring that FIERCENESS to every women across Canada on The Shopping Channel!

EXCLUSIVELY AVAILABLE ON THE SHOPPING CHANNEL

Check out below for more info on the Fierce in 8 DVD System.  To order yours, head on over to The Shopping Channel Website!

Transform your body in under 30 minutes per day! The FIT CHICKS “Fierce in 8″ Workout System uses signature High Intensity Interval Training (HIIT) to avoid weight loss plateaus, boredom and lack of time. Each DVD features constantly challenging workouts to keep you excited and your body guessing!

Disc 1: ‘The 2 + 2 Workouts’:
Alternates between intervals of fat blasting cardio/total body toning strength

Disc 2: ‘Totally Tabatas Workouts’:
4 minute pattern combines 20 seconds of fierce burn with 10 seconds of rest, burning up to 5x more calories.

Disc 3: ‘Fab and Focused Workouts’:
Focuses on tightening and toning the hard-to-shape areas such as the tummy.

Disc 4: ‘The Dirty 30 Workouts’:
Power, strength and kickboxing combos for max results.

Why will you love these workouts?

• All workout videos are 30 min or less
• All FIT CHICKS workouts are based on our high intensity interval training method combining short burst of cardio followed by strength training for recovery
• High Intensity Interval training has been voted Top 10 (#1 in Canada and #2 in US) for 2015. It is a favorite in the world of fitness as it burns the most amount of calories in the shortest amount of time and maintains muscles
• They are fun; you sweat, burn, laugh and learn!
Each video includes a level 1 and 2 for beginner and advanced
Easy to follow: the moves are simple but effective (great for people who are not coordinated)
You will not get these workouts anywhere else! FIT CHICKS signature workout patterns are proprietary
• Workouts for all women!
• We have amazing and proven results. Women have lost up to 100lbs, dropped six dress sizes and got in shape after having a baby with these fabulous workout DVDs
• The workouts are created by women, for women

What’s Included?

• FIT CHICKS ‘Fierce in 8′ Workout System (8 workouts on 4 DVDs)
• Chick Approved Nutrition Guide
• Chick Feed: 5 Ingredient Fix Recipes (10 recipes included)
• Glorious Guide to Green Smoothies (10 recipes included)
• FIT CHICKS Workout Map
• FIT CHICKS Sample Meal Plan

Chicks, we ALL deserve to live the fittest, happiest and healthiest life possible. But YOU have to make the choice to start (and we will be there to help you with the rest!) Order yours now and let’s make this the year you become the FIERCE chick we know you are – inside & out!

Laura & Amanda – FIT CHICKS xo

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Celebrating strength, 12lbs lost and rocking her pre pregnancy clothes: Ashley’s fitness & weightloss journey!

DECEMBER CHICK OF THE MONTH #2

We are just so proud of our chicks awesome accomplishments this month that we have decided to have not 1 but another Chick of the Month for December….meet the awesome Ashley from our Oshawa Bootcamp!

Ashley joined us for our “Countdown to Xmas” Bootcamp and blew us out of the water with her amazing energy, positive attitude and her kick butt results.  She is getting stronger ever week, rocking push ups on her toes, lost a whopping 12 lbs and is back in her pre pregnancy clothes!

Enough from us….Ashley take it away…

 

1. What made you decide to join FIT CHICKS?

I needed to increase my workout intensity and I knew this would do the trick. It also helped that the classes were right around the corner from where I live.

2.   What is the biggest change you have seen in your life since joining FIT CHICKS?

My goal was to lose 10lbs by Christmas. To date I have lost 12lbs and am still loosing!

Original fit test results;
Burpees = 22
Push-ups = 29 on knees
Squats = 16 jumping and 16 squats
After 8 weeks of Bootcamp;
Burpees = 25
Push-ups = 20 on toes and 16 on knees
Squats = 30 jumping and 24 squats

Original measurements;
Arm = 14″
Chest = 40 1/2″
Waist = 36 3/4″
Buttocks = 42″
Thigh = 24″
After 8 weeks of Bootcamp;
Arm = 13 1/4″
Chest = 39″
Waist = 35 1/2″
Buttocks = 41″
Thigh = 23 3/4″

I did the 10 week bootcamp, however I didn’t want to do the fit test and measurements until the end of December as I am following my workout map and plan to lose more!

On another note, I am 7 months postpartum and now fit back into my pre-pregnancy clothes! It feels so great.  I feel better and more confident. I have more energy and I don’t feel tired and sluggish anymore.

3. Have you tried any FIT CHICKS recipes?  If so what was your favorite?

Yes, I have tried many and have searched the internet for other similar nutritious recipes. My favorite recipe would be the power bowls. Packed with veggies and easy to make. I make it different every time by changing the protein added and the spices used. Also, the fit chick recipes have really helped me with the addition of seeds in my meals. We used to never eat seeds now I add them in every meal and my kids and husband don’t even have a clue!

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

I use the internet to search for healthy recipes and I exercise on my elliptical and upright bike often. I always use the FIT CHICKS workout map. I check off everyday as I do the exercises. Sometimes I add exercises, such as abs or more cardio, and I will write them down so I know what I did.

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

To be patient! Patience is the key to success. Most people want results right away but in fitness and health you don’t see results on a day to day basis. I like that FIT CHICKS does the fit tests every month. That is what helped me determine my progress.

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

Being healthy is a lifestyle and a choice. Unfortunately, most people don’t know enough about nutrition. One thing I like to tell people is half your plate should be veggies, and half of those veggies should be raw.

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

My favorite would have to be “The Climb.” I guess I like it because you know when you’re half way there and that it gets easier from there.

CHICK SERGEANT JULIA’S SHOUT OUT

Ashley not only follows the workout maps at home, she also gets super creative making healthy choices in the kitchen! She asks a lot of great questions, keeps me on my toes, and always pushes herself to do her very best in class! She’s amazing. I’m so proud of her :) She has made HUGE leaps and bounds on her fit test results in only 8 short weeks, but I personally notice her smile gets brighter each and every week. I see an inner confidence shining and am excited for what the future will bring for her!

My advice to Ashley is to keep on challenging yourself just as you have been, and keep that hunger to learn! Knowing is half the battle!!! You’re going places, chick ;)

Amazing job chick…you truly are an inspiration to all!  And chicks – if you want to join in the healthy fun, we are back to attack on Jan 5th with our  New Year “Fierce in 8″ program and save $80 off when you enter code newyear12.

Happy holidays!

FIT CHICKS XO

Posted in Chick of the Month, Chicks in Action, Head Chicks, Livin' La Vida FIT CHICK! | Leave a comment