Celebrating an AMAZING total health makeover: Robin’s weightloss & fitness journey!

APRIL CHICK OF THE MONTH

With our recent filming in the CBC Dragon’s Den (you will have to watch next season to see what happened!), our April “FIERCE in 8″wk programs starting Monday (save $50 off!) and spring finally feeling like she is showing her pretty face,  we want to CELEBRATE! And how do we do that around the Coop without cake or vino? We CELEBRATE the fierceness of our chicks who we are so proud to get to help reach their goals!

The awesome, gorgeous, inspiring FIERCE Robin!

This month, we would like to introduce you the super fierce, fab & awesome Robin S from our Toronto Annex Bootcamp! With the encouragement of her friend (& fellow FIT CHICK) she took the plunge and joined us. Not only has she completely changed her body on the outside, but she is stronger, fiercer and more confident in ALL areas of her life (and reached her life long goal of doing push ups on her toes!)

Enough of us….Robyn, take it away!

What made you decide to join FIT CHICKS?

My friend Siobhan had signed up and knew I was looking to join a gym or incorporate more exercise in to my life, especially since biking in the summer had ended months ago. I realized without proper motivation I hadn’t really done ANY exercise in the last few months and knew that having a friend and class to be accountable for would be incredibly motivating, and I was right! Without Siobhan taking the plunge, I don’t think I’d be where I am today!

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?

Oh my gosh… I feel like my ENTIRE life is different. I have more energy, more desire to be active, and feel like I’m more flexible and able-bodied. I feel like it’s not just a class – it’s a part of who I am, and I am now officially someone who works out on a regular basis. That is huge for me, and something I thought I’d never do. It’s a mental change as much as a physical one. I feel more powerful, stronger, and able to tackle things like I never could previously. It’s opening up a whole new world. which is inspiring to me on a daily basis.

Another goal of mine was to be able to do a pushup, which I’ve never been able to do in my entire life – not even from the knees. I have made more progress in these 2 months than I have in 20 years!

Another big change: having to constantly update my wardrobe because my clothes no longer fit!

Have you tried any FIT CHICKS recipes?  If so what was your favourite?

I have, but I had made them before I saw them on fit chicks! One is the banana ice cream (pureed frozen banana) and another is the 2-ingredient banana oat cookies. The ice cream is AMAZING!! I love the cookies too! I have read through and been inspired by the recipes and it definitely helps to get ideas for my meal planning.

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

I do use the map! I purchased a pedometer, I walk more, I have started running which is HUGE for me because I’ve never been able to do it before. I started a couch-to-5k program and I am slowly but surely improving. In the summer I will continue to bike to and from work every day like last year, and on the weekend as well. And I use the videos from fit chicks on the weekend, I love the “Dirty 30 – Boxing Babes” video! I also do some yoga at home and have been looking in to going to yoga classes.

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

Just one? I’m going to have to borrow from Nike here and say JUST DO IT. No matter how fit you are, how mobile you are, how busy you are, just do it, and stop making excuses (because we all know there’s ALWAYS an excuse). And when you do it, do it like you mean it, and really give it your all.

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

When I switched from eating “traditional” meat & potatoes (and cheese….) meal and started focusing on plant-based meals, a whole new world of flavours and textures opened up and I became a much more versatile cook. I went from eating meat every day with almost every meal, to having it as a treat a few times a week. Only buying local, humanely raised meat has helped as it’s too expensive to eat every day. Making your own food is essential, and I pack my own lunch 95% of the time.

Avocado is natures butter...& so pretty too!

Also my best discovery: use avocado instead of butter on toast! My favourite breakfast is whole wheat toast with some avocado spread on top, topped with sliced tomato and a bit of salt and pepper.

What is your fave FIT CHICKS Signature workouts & why?

I honestly like them ALL! I enjoy small-group tabatas because it’s really easy to push yourself when you know it’s only 20 seconds.

Robin- we are so proud of you and all of accomplishments! This truly is a total body transformation inside & out.  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!!

Make today fabulous!

FIT CHICKS XO

Posted in Chick of the Month, FIT CHICKS TV, Head Chicks, Livin' La Vida FIT CHICK!, Nutrition 101, Nutrition Info, Recipes, success stories, Tips & Tricks, TV Show - `Shape Up with FIT CHICKS, Uncategorized, Updates | Leave a comment

TOP 5: Fave way to make Outrageous Oats!

Hey Chicks,

Hi my name is Laura and I am oatmeal -aholic.

Yes, I love oatmeal…I love the thick, comforting consistency, I love the nutritional value, I love how its portable, can use it cooked or not and how AMAZING it makes your skin feel (that’s right chicks, other than coconut oil it is my next fave!)

Here are my TOP 5 Fave ways to use your oat outrageously!

1.  FLAVOUR WITH TEA

I love flavoured oatmeals but they are packed with chemicals & sugar.  To make your own delish concoctions, brew 1 cup of tea or save left over from when you drink it!.  Just measure out the ratios ( a typical serving is 1/3 cup large rolled oats to 2/3 cup of water or tea).

My faves teas to use:  chai spice, blueberry, forever nuts,  orange chocolate and maple .  If you like it sweeter, add some honey or stevia.

2.  OVERNIGHT OATS

If you have not tried overnight oats, you are seriously missing out.  These are one of my FAVE breakies of all time, you can meal prep all servings for the week, super easy, are a perfect balance of protein/fibre/fat AND include the sassy superfood – chia!  Check out this awesome recipe I use

3.  AS A FLOUR SUBSTITUTE

Making protein pancakes or muffins?  Use oat flour! Simply buy your large oats (not the quick cook kind) and grind in a coffee grinder until a flour consistency as sub.

4.  BAKED OATS IN THE SLOW COOKER

Oh my tummy is growling writing this!  Baked oats in the slow cooker are the ultimate comfort food.  Plus they are beyond easy.  Just throw all the ingredients in the slow cooker the night before and wake up to a house that smells like healthy goodness.  Perfect for busy weekends and brunches too :)

5.  IN YOUR BATH

Ditch those expensive bath soaks!  For the softest skin ever, fill a cheesecloth or nylon with 1 cups of ground oats. For a scented bath bomb, put a couple drops of lavender or peppermint essential oils.  Drop it in your bath for silky smooth skin.

Remember chicks, your skin is your largest organ and should only put things on it that you would put in your mouth :)

These are only my top 5 but I have so many more!  What is your fave way to use oats?

Have a fab day,

Head Chick Laura

PS If you want more fierceness, check out our next “FIERCE in 8″ starting April 7th! Save $50 off when you enter code “fiercespring”

 

 

Posted in Chick Interviews, Laura, HEAD CHICK, Livin' La Vida FIT CHICK!, Nutrition 101, Nutrition Info, Tips & Tricks, Uncategorized | Leave a comment

TOP 5: Gym bag essentials for a Head Chick!

Hey Chicks,

Is your gym bag set up for sweat session success? To make your healthy living life so much easier to stay on track, a “grab & go” gym bag packed with your essentials will save you so much time and leave less room for excuses as to why not to workout!

What's in your gym bag?

To help get an idea of what helps keeps our team on track, we asked Head Chick Laura if we could take a peek in her gym bag.

Check out Head Chick Laura’s Top 5 “Gym Bag” must haves!

1. WATER BOTTLE with a twist

Gotta get that hydration in chicks! I always have a large bottle of icy cold water with me (I find I do most of my daily water consumption around workout time and I like it COLD during this time).  The night before, i fill with about 1 inch with water and put in the freezer.  Then fill up at your workout destination (also keeps your gym bag lighter instead of lugging around a liter of water!)

Extra tips:  Forget gatorade! Add a little lemon juice, squeeze of honey (or stevia) and a couple shakes of salt to replenish your electrolytes.  Cheaper and better for you :)

2.  A PROTEIN / CARB SNACK

If you checked out my “How to eat post workout” vid on FIT CHICKS TV, you will know that you  should eat after a workout (and no you are not gonna store all those calories you just burned!) A post workout snack is super important to replenish your lost glycogen stores (aka your energy!) and help repair your muscles.

Not only WHEN you eat but WHAT you eat can help you reach your fitness goals. Aim to eat a snack within 45 mins of your workout.  It should contain only protein and carbs (no fats as this will slow the digestion and we want those nutrients back into your muscles speedy Gonzales styles!).  As a snack, I aim to be approx. 200- 300 calories.

What is my post workout snack? I usually have a protein shake and an apple or sweet potatoe medallions I made the night before.  Easy to grab and go!

3.  EXTRA UNDIES & BRA

When I get my sweat on,  I want to be in and out as fast possible as I don`t want to spend 2 hours at the gym or class!  But a lot of times I am not heading straight home afterwards and there is nothing WORSE than sweaty skivvies!  Just keep an extra pair in a little separate bag in your gym bag at all times so not to worry.

4. EXTRA BAGGIES

In addition to an extra bag of undies, I keep an extra bag for the sweaty gear so it doesn`t touch the rest of my goods!

5. BABY WIPES

Ok by now you have prob assumed I don`t shower after my workouts lol but I do refresh!  Baby wipes are awesome for a quick `pits & bit`s refresh when you gotta run.  They will be your savior!

Chicks, what is your gym bag “must have?”  We love extra tips and tricks so please share!

FIT CHICKS xo

PS  If you prefer to get your sweat on at home then you have to check out our FIERCE in 8 DVD Box set (8 HIIT Workouts under 30 min + Bonus Meal Plan) and we have FREE SHIPPING til March 14th!

 

Posted in Challenges, Head Chicks, Laura, HEAD CHICK, Livin La Vida FIT CHICK 28 Day Challenge, Tips & Tricks, Uncategorized, Updates, Workouts | 3 Comments

5.5 inches down, 2x push ups (almost!) & a fierce new lifestyle: Jackie’s weightloss & fitness journey

Hey Chicks,

So March is here and we are all still wondering where the warm weather is?!  So even though the temp isn’t getting better, we thought let’s get all warm and fuzzy from the inside by celebrating an amazing Chick of the Month story…meet the Fierce Jackie from our Etobicoke Bootcamp!

The Fierce Jackie taking exploring India!

Jackie started her fitness journey with us in the Fall of 2013. Needing a fun, weekly program to keep her accountable and consistent and make sure she makes her health a priority (and leave work on time!), she gave our Etobicoke location a try and fell in love with chick power. And we love her!  She shows up every week with her gorgeous smile, is a superstar supporter of her fellow chicks and BRINGS IT full force – inside of class and out!

Finding her fierceness out of class too

 

1. What made you decide to join FIT CHICKS?

I lack the discipline to work out on my own. Several years ago I bought a home gym.  Not the best use of my money.  I make much better use of the gym now with the Fierce in 8 program I also like knowing that there is a group of ladies that hold me accountable when I don’t come. Your absence is noticed and that motivates me to do whatever I have to in order to make the 2 classes a week.

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?

I try not to focus on weight.  At 5’8” I will not weigh 140lbs and be healthy.  Instead I measure success based on how I feel and how my clothes fit. I am only 3 camps in to this journey but have already noticed that some of my suits are a wee bit big – so far mostly in the waist but it has to start somewhere. I have dropped 5.5 inches overall so far. I have changes in my fitness test including:

Burpees start 17  / Now 21
Push Ups Start 15 / Now 26
Jump Squats 40 / now 47

 

I still struggle a little bit on the nutrition side.  Did I mention I consider this a journey… Signing up for class also ensures I leave work at a reasonable time twice a week to do something for me.  With my job, that is sometimes hard to accomplish.

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

I have made the omelet muffins.  They are very good!

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

So it is confession time.  Until the launch of the Fierce in 8 program I was still not really doing a lot outside of classes.  I love the Workout Map! I don’t have to guess, hum and ha about doing the same old cardio again, I just follow the map.

 

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

Stick with it. I am not sure it will ever get any easier but you will notice how much more you can do each and every week.

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

In addition to lacking discipline, I have no will power.  I use the “if you should not eat it, don’t buy it” approach to grocery shopping.

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

I love the circuits.  Those classes go really fast :)

Awesome job chick and keep up the fierce work!

FIT CHICKS xo

PS March “FIERCE in 8″ starts this week and you can still get in on the healthy fun (plus save $50 off when you enter code fiercespring).  Also, we are closed for March Break so don’t worry about losing your classes!

What even more FIT CHICK love? Only 18 days til our next FIT CHICKS weekend retreat at the awesome Horseshoe Resort…and it is gonna be a doozy!

 

Posted in Chick of the Month, Livin' La Vida FIT CHICK!, success stories, Workouts | 2 Comments

CHICK FEED: Chocolate Dipped Almond Figs with goji berries

Hey Chicks,

HAPPY LOVE DAY!!!

If you need a last minute, “I am domestic goddess that wants to show you how much I love you with my amazing culinary skills”  recipe for that special someone (which could be you as well!), then we have the treat for you!

Keeping in line with our FIT CHICKS approach of 5 ingredients or less, we fell in love with this recipe from Whole Foods and made a few tweaks to meet our healthy sweet tooth fancy with a little superfood  love punch (and a pretty red color!) for Valentines Day.  Check it out!

Courtesy of Wholefoods.com

CHICK FEED:  Chocolate Dipped Almond Fig with Goji Berries Recipe

INGREDIENTS

  • 2/3 cup of 70% dark chocolate
  • 1/3  cup chopped raw almonds
  • 1/3 cup of goji berries
  • 12 plump dried figs, such as Calimyrna

 

1.  Line a baking tray with parchment paper.

2.  Chop almonds and goji berries into rough chunks.  Set aside in a dish.

3. Melt dark chocolate in a double boiler.

4. Dip figs 2/3 of the way in chocolate and makes sure all excess drips off.  Then dip in almond / goji berries mixture.  It will be a beautiful mix of red and white flecks:)

5.  Place on parchment paper and let cool for approx 2 hours.

6.  Place in a pretty box and give to someone you love!

CHICK TIPS:

1.  The softer figs, the better! Calimyrna figs can be a little tougher than there mission fig friends but they give that “Hershey Kiss” shape we love.  Try to find a dried but soft version.

2. Go Goji! Goji berries are little red dried berries (And known as a super food wolfberries!)  that can be found at the bulk store.  Again they are a dried fruit so you may need to bring them back to life with a little hot water.

3. Try other fruits! Dried apricots, mangos and apples all work too.  Just look for organic to avoid the added chemicals :)

HAPPY VALENTINES DAY!

FIT CHICKS xo

 

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

SPECIAL GUEST RECIPE: Garlic & Green Onion Cauliflower Wraps (gluten free, paleo friendly, vegetarian)

Hey Chicks,

We have a SUPER SPECIAL guest post recipe from one of our fave holistic nutritionist, culinary nutrition expert and all around healthy lovin rock star – Caitlin Iles. She creates amaang, delicious healthy concoctions (I am still addicted to her coconut milk/chocolate/chia pudding she made me!) and this one does not disappoint.  We promise it will become a “must eat” in your dinner rotation! Take it away Caitlin….

Perfectly baked!

GARLIC & GREEN ONION CAULIFLOWER WRAPS

By Caitlin Iles

Hello to all you beautiful and strong FIT CHICKS! I am so excited that Laura asked me to write a guest post for this amazing community. We met a little over a year ago when we were both lucky enough to take Megan Telpner’s Culinary Nutrition Expert Program together and totally bonded over a love of delicious and nutritious food! In keeping with our mutual adoration of all things edible and nutritious, I decided to share the following wickedly healthy recipe with you.

Now at the risk of sounding hyperbolic, I may have to say that these wraps are my favourite recipe that I’ve developed to date! Their list of benefits is as long as my arm and they’re the perfect savory accompaniment to any meal. You can use them as a wrap or flat bread, whatever your heart or stomach desires. They’re low carb and high in awesome plant fibre to keep you fuller, longer and prevent any nasty rises in blood sugar. Some of the fibre in these wraps is also prebiotic, which means it’s a delicious and nourishing food for the good bacteria in our digestive systems. If we keep our bacteria healthy and happy, we’ll also be happy and healthy, as these little guys help us digest our foods and are part of the first line of defense in our immune systems.

Finally, these wraps are also wickedly detoxifying thanks to the sulfur compounds in the garlic, onions, and cauliflower, which means they’re the perfect food to incorporate into any cleanse* or detoxification program. So without further ado, lets take a closer look at our list of all-star ingredients before we get to the good stuff.

Healthy Bites

Cauliflower

This crunchy, delicious member of the Brassica family of vegetables is my absolute number one. It is so incredibly versatile and takes flavours so well that its uses in the kitchen are virtually limitless. Another reason it is one of my favourite veggies is because it contains a sweet compound called indole-3-carbinol that aids in the regulation of the inflammatory response in our body and helps our livers detoxify and eliminate harmful estrogen compounds. Estrogen in and of itself is a necessary hormone for human health, but when our bodies become imbalanced with too much of this hormone, we can suffer from a whole host of symptoms such as painful periods, PMS, endometriosis, and weight gain to name but a few. Eating cauliflower (and other brassicas such as broccoli, kale, & Brussels sprouts) can help keep our hormone levels balanced so we stay as bright, beautiful, and healthy as possible!

Eggs

If you’re not allergic to eggs, they can be one of the most healthful and delicious foods to consume. Like cauliflower they are super versatile and can be used to make protein-rich desserts, awesome frittatas, and even wraps! When we’re buying our eggs we want to look for pasture-raised eggs from hens that are fed an evolutionary sound omnivorous diet (yes chickens are omnivores, so vegetarian-fed chickens are actually not being fed the proper diet for their optimal health). A couple of great brands in Toronto are Rowe Farms and Small Flock, which you can get at Bloor Street Market and Whole Foods respectively. In terms of nutrients, eggs are a great source of choline, a B vitamin that is the precursor for acetylcholine, a neurotransmitter that helps keep our memories sharp! They also contain pretty much the full spectrum of B vitamins, which are important for nutrient metabolism and energy production. As a source of high-quality protein and healthy fats, it’s hard to beat the humble egg.

Garlic:

This delicious little fella packs quite the nutritional punch. Thanks to its sulfur content in the form of allicin, which is responsible for garlic’s deliciously pungent odor, this bulb is jam-packed with great anti-bacterial and antiviral properties and totally helps boost antioxidant activity. These same sulfur compounds also help regulate inflammation in the body by inhibiting specific enzymes, lipoxygenase & cyclooxygenase, that generate inflammatory prostaglandins. Sciencey terms aside, garlic is generally just great for your body J

Onions:

Like garlic, onions of all varieties contain sulfur and we already know how good naturally occurring sulfur-phytonutrients are for our bodies. Onions are also a sweet source of chromium, a trace mineral that your body needs to produce glucose tolerance factor. This mineral helps your cells respond to insulin and is, therefore, critical for blood sugar management. If we want to be fit and powerful chicks we have to make sure that our blood sugar is stable, otherwise we could end up too fatigued for our workouts!

Alrighty, so now that we know why we’re eating these foods, let’s take a look at the how, shall we?

Ingredients:

  • ½ head of cauliflower—unless it is giant, in which case 1/3 will do
  • 1-2 cloves of garlic
  • 1 spring onion
  • 2 pastured eggs
  • 1 tsp. sea salt
  • 2.5 tbsp. arrowroot powder

Directions:

  1. Preheat oven to 375F
  2. Roughly chop cauliflower into florets
  3. Put cauliflower into a steamer until tender enough to pass a fork through. Approximately 5-8 minutes.
  4. While cauliflower is steaming roughly chop garlic and onion and set aside.
  5. Once cauliflower is steamed remove and put into a clean tea towel. LET IT COOL! I cannot emphasize this step enough as I have burned the palms of my hands several times due to my impatience. It does not feel good.
  6. Once cool, squeeze all the water out of the cauliflower. When you think it is all done, turn the tea towel the other way and squeeze again. You will be amazed at how much water comes out of the cauliflower. This is the most important step to ensuring your wraps don’t crumble when you try to wrap them. Protip: I like to save the water from the steamer and the water that I squeeze out of the cauliflower and use it as the base for a bone or veggie broth! It’s full of minerals and nutrient goodness, which we don’t want to just throw away.
  7. When as much water as humanly possible has been wrung from the cauliflower, put it in a blender with the garlic, onion, eggs, sea salt, and arrowroot powder. Blend until quite smooth. It will likely turn slightly green from the onions. Protip: Lightly run a kitchen knife along the tea towel to remove all cauliflower!
  8. Line a baking sheet with unbleached parchment paper and using a 1/3 of a cup measure scoop the cauliflower mixture into separate little piles. A large cookie sheet can hold about 2 comfortably. You may want to grease the parchment paper with coconut oil to make it easier to remove the wraps later, but it’s not necessary.
  9. Using a spatula or knife spread the mixture out until it’s thin, but not so thin that you can see the parchment through the wrap.
  10. Place in oven and bake for 15-17 minutes, until the edges are browned and the middle seems solid, but pliable. I recommend checking the wraps at 12 minutes due to the temperature variance in different ovens.
  11. Remove from oven and cool upside down on a wire rack.
  12. Serve and enjoy the same day!

Note: The mixture can be prepared in advance and stored in the fridge for a couple of days. It’s easiest to spread if you let it come to room temperature first.

 

Great for:

  • Wrapping around hamburgers, sausages, or hot dogs (natural, pastured raised ones of course!)
  • Scooping up delicious homemade dips
  • Wrapping around veggies and dipping in vinaigrette

Well thanks so much for joining me today ladies! I’ve had a blast developing this wicked recipe for you and hope you enjoy eating it as much as I enjoyed making it :) Have a wonderful week!

Cheers,

Caitlin xo

*When I say cleanse, I mean something where you’re still eating real food: organic or grassfed meats, fruits, vegetables, nuts, and seeds. Any cleanse that suggests you subsist on sugar water (fresh squeezed fruit and vegetable juices), lemon cayenne water, or has you eliminating any of the macronutrients—carbs, fats, or protein— for any extended length of time is not a healthy way to support your body during detoxification, especially if you have any sort of blood sugar balance issues. By all means, incorporate fresh squeeze juice into your diet, but please do not make it your primary source of calories

About Caitlin Iles

Caitlin Iles (that’s me!) is a Certified Nutritional Practitioner and Culinary Nutrition Expert with a keen interest in keeping up to date on the latest and greatest in nutrition research. She assimilates this new knowledge with time-tested, evolution-based nutrition concepts to help her clients achieve the vibrant good health they’ve always thought was beyond their reach. Caitlin offers one -on-one consultations, Skype & phone appointments and hosts a series of awesome workshops including her upcoming events in Feb & March.  For more info on this fierce nutrition chick and you can get in touch, click here

Huge thanks to Caitlin for this awesome recipe and info! We will def be adding this one to this week’s dinner :)

PS – March “FIERCE in 8″ classes are now online for registration – woot woot!  Enter code fiercespring to SAVE $50 OFF your registration by Feb 20th…countdown to summer is on!!

Posted in Nutrition 101, Nutrition Info, Recipes, Tips & Tricks, Uncategorized | 1 Comment

TOP 5: Fave ways to use Coconut Oil

Hey Chicks,

Healthy eating and fitness lovin go hand in hand for fierce results. And one of the eats we are a little crazy over here at FIT CHICKS is the creamy, dreamy, super star food – Coconut Oil! Not only is it an awesome healthy fat with tons of health benefits but it tastes and smells delicious too.

Here are our top 5 fave ways to use coconut oil (and they are not all eating!):

1.  To Cook With

Coconut oil is one our fat of choice for cooking due to its high smoke point (aka it doesn’t burn like olive oil does) and awesome taste.  This makes it great for roasting veggies, stir frying, baking or pan popping popcorn as a dairy free alternative to butter.

2. As a skin moisturizer

Ditch all the expensive creams that are packed with chemicals and get a jar of good, organic coconut oil (not the refined stuff).  It is light, dries non greasy once absorbed and due to its anti bacterial properties can actually help prevent break outs, sunburns and stretch marks.  Plus you will smell lightly tropical and beachy :) Your skin is the largest organ in your body and what ever you put on it is absorbed in your system.

RULE OF THUMB:  Don’t put anything on your skin that you would not put in your mouth!

3. As a spread or dessert toppings

Coconut oil is amazing to use as a spread or make dessert toppings like our 3 ingredient Chocolate sauce or Healthy Homemade Nutella . As coconut oil turns to liquid at body temperature,  it can be used as a smooth and velvety as a spread or crispy goodness as a chocolate shell to ice cream (and it’s way better than Dairy Queen!).  Want to keep it simple? Just spread it on toast instead of butter…it’s amazing!

4. As a lubricant

Yes you read that right!  Coconut oil is a great all natural alternative for your sexy time or as a personal lubricant.  Like a moisturisor, you never want to put anything on your bits that you wouldn’t put in your mouth so try this natural option. Just make sure you do not use it with condoms as it will break them.

5. As a hair de -frizzer

If you suffer from frizzy hair or live in a humid climate, you know what I am talking about. I suffer from “fuzz head” as I like to call it.  Dab a dime size of coconut oil in your hands, rub together then run your hands through your hair to de fuzz even the craziest mops :)

Those are just our top 5 but there are soooo many more uses like to help heal cuts, burns & burns, instead of cream in your coffee, even for your pets!

So chicks – grab 3 jars of unrefined, virgin coconut oil (preferably organic.  I like the Carrington Farms from Costco) for your kitchen, bathroom and bedroom.  Not only will you save ton of space & bucks but your health will thank you too!

Have a fierce day!

Laura, your head chick

PS If you want some more nutrition love, join us at our FIT CHICKS Retreat on March 21 – 23. We have 3 awesome workshops included to help you eat clean, lean and mean plus recipes too.  Early chicks rates til March 1 so grab your spots :)

Posted in Laura, HEAD CHICK, Nutrition 101, Nutrition Info, Recipes, Uncategorized | Leave a comment

CHICK FEED: 2 Ingredient Banana Rama Cookies

Hey Chicks,

So the holidays are now behind us and you may be going through a little “treat” withdrawal.   Not to worry – we are here to rescue with our “5 ingredient” or less fix….introducing the 2 ingredient Banana Rama Cookie!


These delectable delights are gluten free, vegan and no sugar added. Perfect for kiddies or toddlers and freeze well for a make ahead “grab and go” snack.  Plus, they are an awesome “base cookie” if you want to get creative and add more to them (see Chick Tips below)

Pic borrowed from food.com as we ate all before we could photograph:)

2 Ingredient Banana Rama Cookies

  • 1 large ripe banana (look for the brown spotty ones for extra sweetness!)*
  • 1 cup of gluten free oats or oat flour
*Note – depending on the size of your banana or if you are adding in more ingredients, you may need 2 bananas.  It’s is a little game of trial and error but have fun!

Directions

  1. Preheat your oven to 350 degrees.  Line a baking sheet with parchment paper (they will stick if not!)
  2. Pour your oats into your coffee or spice grinder to blend into oat flour.  If you already have oat flour, skip this step.
  3. Pour oat flour into a bowl and mash the banana in until a smooth consistency (you can even do this with your hands)
  4. Form into 6 balls and place on parchment paper.  Press down with a fork to a cookie shape.
  5. Bake for approx. 8 -12 min or until set.  Depending on your oven this may vary.  Cool before diving in and eating this delicious goodness!

CHICK TIPS

As mentioned above, this is an awesome “base cookie” to build from.  Here are some of our faves.

  1. Banana Chocolate Heaven: Stir in 1/3 cup of dark chocolate chips (Enjoy Life is a great gluten free brand!) or cacao nibs to kick that chocolate craving
  2. Spicy Cinnamon Raisin Pecan: Add 1 tsp of cinnamon, 1/4 cup of sulphite free raisins, and 1/4 cup chopped pecans…so yummers!
  3. Trail Mix Madness: Add 1/8 cup chopped dried cranberries, 1/8 cup pumpkin seeds, 1/8 cup chopped almonds or walnuts, 1/8 cup dried coconut.  Ridiculously good!

Serve with our chick approved Hot Chocolate with Super Powers or a glass of homemade almond milk. Doesn’t get much better than that!

Have a FIERCE DAY!

Laura, your Head Chick

PS Our awesome new FIERCE IN 8 program has launched (I love, love, love it!) and am pumped that our Feb classes are now online for registration!  If you didn’t get in on the first round, make sure you grab your spots for the next session starting Feb 3 - it is will change your life :)

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HAPPY NEW YEAR: Top 5 “Chick Power” Healthy Habits to change your life!

Hey Chicks,

2014 is here and we are PUMPED to start our brand new FIERCE IN 8 program on Jan 6th – woot woot!

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Instead of setting resolutions (which typically last for a couple of week before going out the window and making us feel yucky about our selves!), let focus on ADDING to your life! While there are tons of awesome healthy habits you can incorporate, we are sharing our 5 “CHICK POWER” habits to get you ready to rock this awesome new year!

1. GET YOUR COOK ON!

One of the quickest ways to change your health is to start cooking (no we don’t mean popping a Lean Cuisine in a microwave!).  Getting involved with your food, knowing your ingredients (think REAL, WHOLE FOODS) and making it with love will not only help you lose weight & feel great but will create a healthy habit for & your fam for the long haul.  So grab those holiday gift cards and get your self some sweet new cooking gear & recipe books – you will love it!

2.  JUMP ON THE GREEN SMOOTHIE TRAIN!

At FIT CHICKS, we have a health crush on green smoothies. They are a super simple way to get Chicktastic nutrition packed meal or snack in minutes: the ultimate fast food! As smoothies are blended it breaks down the cellulose in the greens to make the nutrients more absorbable (up to 90% more!) than eating a bowl of veggies or salad.  This means the blender does the chewing for you so your body can quickly absorb all of the nutrients (aka the green power!).  You also still get all of the fierce fibre from the veggies that juicing doesn’t allow.  Add a green smoothie to your morning routine and you will be shocked by how much energy you will have for the day!

Not sure how to start? Check out our “FIT CHICKS Guide to Glorious Green Smoothies” that will show you how build nutritious, delicous green drinks everytime plus 10 yummy recipes!

3. MOVE YOUR BODY FOR 30 – 60 MIN / DAY!

Our bodies are meant to move.  It keeps us feeling great physically and emotionally.  You have to make time for it – no excuses! Aim for 30 – 60 min of movement everyday. You can do it all at once (like at bootcamp or an at home DVD workout) or throughout the day (10 minutes here of walking, 20 minutes there of dancing) but just the blood pumping.

4.  TAKE 5 MIN OF SILENCE

Giving yourself a little quiet time is a necessary recharge.  But a lot of chicks have a real struggle meditating or even carving out the time for a little present time. Commit to 5 minutes per day to just sit in silence (no music, tv, phone or distractions) and be present. It may be hard at first but soon you will start looking forward to spending time with the most important person in your life – you!

5. GIVE COMPLIMENTS

This is one of the BEST habits that will change your life right away! It is easy (and FREE!) and you will be blown away by how spreading your love & light will change you.  Tell a chick you know you love their sweater, thank the bus driver for the awesome ride to work, compliment what an awesome tea your server made you –  a little positive love goes a long way.  Try it, you will like it!

So chicks – commit to ADDING more healthy love to your life in 2014.  The more you add and focus on the positive, the less room for unhealthy, negative habits.  Give em a whirl..you won’t regret it!

HAPPY NEW YEAR!

FIT CHICKS xo

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“FIERCE IN 8″: New FIT CHICKS Program launches Jan 6th!

Hey Chicks,

The New Year is around the corner and we have been ramping to bring you the BEST FIT CHICKS program of all time in 2014! And the big unveil is here…..drum roll please….get pumped to sweat up a storm to our new “FIERCE IN 8″ In class program starting Jan 6th!

WHAT IS FIERCE IN 8?

Bootcamp just got better! “FIERCE IN 8″ is our new, improved and reinvented FIT CHICKS Bootcamp to get you even better results.

To help show you how AWESOME this new program is, check out our NEW “FIERCE IN 8″ Program in the video below & why it rocks!

What’s different between FIERCE IN 8 vs FIT CHICKS Bootcamp?

You may be wondering “What is different between Fierce in 8 vs FIT CHICKS Bootcamp? Am I gonna still love it as much?”.  Don’t worry chicks – you will LOVE it even more because:

1. Bootcamp just got better! We are taking our fierce signature FIT CHICKS bootcamp workouts, combining it with a special monthly plan (inside & out of classs with the FC Workout Map) and  adding more nutrition support / sample meal plans. With this focused approach inside & outside of class – you will get FIERCE in only 8 weeks!

2. More Consistency! We will be doing the same workouts at all locations throughout the session so chicks doing make ups will know they did not miss out on a specific workout for results and will get the same level of classes at all locations.

    3.Sample meal plan included! To get fierce results, you need to ensure you are eating clean, lean and mean. Improper nutrition can sabotage all working out efforts – no matter how awesome the sweat sessions. We are providing a sample meal plan so chicks know how to eat throughout the day to reach their goals.

    4. New Monthly Workout Map! We do the planning for you.  We will provide exactly what a chick should be doing inside and outside of class for everyday of the program so there are no excuses.

    5. SAVE $50 OFF JAN 8 WEEK:  Grab your spots now to our JanFierce in 8” week program and save $50 off! Simply enter code “holiday” when you sign up online

      And don’t forget, we also have our awesome new at home “Fierce in 8″ DVD Box Set now available so you can get your FIT CHICK fix at anytime!

      Any q’s, just let us know and we can’t wait to get FIERCE with you in 2014!

      Happy holidays,

      FIT CHICKS XO

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