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EPISODE 40 – FIT CHICKS Chat: Top 5 Reasons why a strong booty is so important – and it is not just about looking good!

Hey Chick,

Having a strong sculpted booty is all the rage now but besides it being a head turner there are other benefits associated to having some strong glutes!

From being a fat blasting muscle to reducing pain & performance (and filling out a pair of jeans like no ones business), the Head Chicks take you the top reasons why a strong booty is so important and what you can start doing today to get all benefits of this beautiful muscle group

 

Strong booty

 

 

Click on the player below to listen to this awesome podcast to learn how you can get a booty of steel for all the right reasons (and BONUS it will look great too!)

 

 

 

 

 

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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

PS. Want to learn more how you can take your life, health and career to the next level? Check out our 30 page program brochure for FIT CHICKS Academy’s latest certification, the Fitness & Nutrition Expert program starting April 26, 2017!

*For informational purposes only. Please consult a physician before starting or changing an exercise or nutrition program

EPISODE 39 – FIT CHICKS Chat: Why we love Protein for Fat Loss!

Hey Chick,

Protein is more than just eating chicken breasts and protein shakes.

It is an amazing macronutrient that not only is responsible for building muscle and repairing your body but is SO important for fat loss.

In this the Head Chicks take you through the Top 3 reasons why protein is amazing for fat loss, how much protein you should aim to consume and what are their fave protein sources to rev up your metabolism and build lean muscle and so much more!

PROTEIN FOR FAT LOSS

 

 

Click on the player below to listen to this awesome podcast about how you can start incorporating protein for awesome fat loss results!

 

 

 

 

 

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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

PS. Want to learn more how you can take your life, health and career to the next level? Check out our 30 page program brochure for FIT CHICKS Academy’s latest certification, the Fitness & Nutrition Expert program starting April 26, 2017!

*For informational purposes only. Please consult a physician before starting or changing an exercise or nutrition program

EPISODE 38 – FIT CHICKS Chat: Fitness X 2 – How to get a SERIOUS Sweat on with a Partner!

Hey Chick,

Do you know if you work out with a partner you are 50% more likely to stick to your workouts?

But what do you do if your friends/family/hubbie/wife are not into the same sweat jams as you?

In this episode the Head Chicks take you through their top ways to create a life of movement, fitness and results with the ones you love.  This will not only make health and weight loss easier for the long haul, it is a TON of fun too!

FITNESS X 2

 

 

Click on the player below to listen to this awesome podcast about how you can motivate your peeps to get moving with you!

 

 

 

 

 

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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

PS. Want to learn more how you can take your life, health and career to the next level? Check out our 30 page program brochure for FIT CHICKS Academy’s latest certification, the Fitness & Nutrition Expert program starting April 26, 2017!

*For informational purposes only. Please consult a physician before starting or changing an exercise or nutrition program

11 inches lost & 2 sizes smaller than before her pregnancy: Jen’s amazing weight loss & fitness success story!

FEBRUARY CHICK OF THE MONTH

Hey Chicks,

March Bootcamps and with this long, cold winter, you may be needed some motivation to start or crank up your workouts (remember chicks, summer bodies are built in the winter so you gotta start now!)

And what is better motivation than a good ol’ fashioned SUCCESS STORY….and we have an awesome one for you!

Meet new mom Jen from our Toronto Forest Hill Location who has fallen in love with fitness and is an incredible example for her son but has lost 11 inches and is 2 sizes smaller than before she was pregnant.  Her story and commitment to making healthy changes for her family and herself totally pumps us up and we know her story will for you too….Take it away Jen!!

What made you decide to join FIT CHICKS?

I first discovered FIT CHICKS when I was looking for fitness classes in my neighborhood. I had a baby a few months ago, so I needed something close by so I could minimize the time I was away from home. I also wanted to find something that would be a good workout to make the most of the time I had for fitness.

I have been going to Fit Chicks bootcamp classes twice a week since August. I have regained strength and have lost 11 inches!  I recently went shopping in preparation for returning to work and was surprised to see that I am now two sizes smaller than I was before I was pregnant!

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

The biggest change has definitely been in my strength. After having a baby via c-section, just walking down the street was a huge challenge! FIT CHICKS helped me not only regain my strength but also increase it.

 

I have been going to Fit Chicks bootcamp classes twice a week since August. I have regained strength and have lost 11 inches! I

What do you find is your biggest challenge to continue to choose to be active? How do you overcome it?

My biggest challenge in continuing to be active is finding the time and energy, especially after many sleepless nights with a baby. My main motivation for sticking with it is that I want to continue to lead a healthy lifestyle for myself and as an example for my son. The progress I feel in the increase in strength, the increase of energy and the measurable loss of inches also help me to keep going.

What are 2 – 3 tools you use to keep you on a healthy track outside of class? Do you use the FIT CHICKS Workout Map?

I try to go for a long walk each day. I also eat a whole foods, plant based diet and I try to ensure everything I eat has fibre, fat, and protein.

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

Don’t give up! If you are trying a new routine, give it a few weeks and try your best. Its ok if you can’t keep up right away, it gets easier!

Do you have a healthy “go to” recipe that you use for a meal that you take with you? Please share

My favourite breakfasts are those that I can make the night before. Chia pudding is a favourite. I mix 1/4 cup of chia seeds with 1 cup of non-dairy milk in a mason jar and leave it in the fridge overnight. It will last a couple of meals and I top it with whatever I have on hand: fruit, dried coconut, hemp seeds, oats, etc.

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What are 3 things in your gym bag and/or kitchen could you not live without? (ie could be a product, piece of clothing, music, etc)

  • a vegetable spiralizer. I love pasta, so having spiralized vegetables is a great healthy and satisfying change. I also use it to spiralize vegetables for salads to keep things interesting.

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    Chick Sergeant Veronica looking like a proud Mama Chick with Jen…soo fierce!
  • comfortable, well-fitting gym pants
  • a good blender for making green smoothies

What is your fave FIT CHICKS Signature workouts & why? Is there anything that is different about your experience at FC than at other gyms or classes?

I love the tabatas workouts. Having shorter bursts of exercise makes it easy to power through the workout. I like the motivating and supportive environment at Fit Chicks. I also appreciate the focus on form to make sure we are doing the exercises safely and correctly.

Being fierce is about healthy inside & out. How do you stay motivated and thinking positive about fitness and health? What do you do to nurture your soul and celebrate your fierceness?

I occasionally have weeks where I am not as active as I’d like to be, or maybe I wasn’t able to eat as healthily as I wanted to. What really helps me is to not dwell on it and turn my focus to the next week. Being positive and accepting that I’m not perfect pushes me to do my best.

Jen, thank you so much for sharing your story, inspiring us all and we are so proud of you!

Keep up

FIT CHICKS xo

PS- If you are ready to lose weight, build strength and feel amazing this summer, join our Springtime Shed Bootcamp starting March 6th for 8 weeks FIERCE, FUN & FAT BLASTING Workouts that will get you results in time for summer.  But you gotta start NOW!  Enter code “chickpower8” to save $50 off your March Bootcamp starting March 6th…see you there 🙂

 

EPISODE 37 – FIT CHICKS Chat: Top 5 Ways to Fight the Winter Blues naturally for weight loss

Hey Chick,

We are now at the point where the winter days seems to be dragging on and this may be causing you to feel anxious, sluggish and just overall down in the dumps.

Or it could be sucking the motivation out of you to get your workouts in, eat healthy and feel positive about all areas in your life.

About 15% of all Canadians will feel the effects of SAD at some point in their lifetime.

SAD or seasonal affective Disorder can strike anyone at any time and can really make the darker days of winter seem even more unbearable.

We are here to give you simple techniques that you can use to help boost your energy, your motivation, your immune system and your chick power during these last days of winter (and you can also use if working shift work or overnights!)

TOP 5

 

Click on the player below to listen to this awesome podcast about how you can use these awesome natural techniqies to change the way you feel during the winter months!

 

 

 

 

 

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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

PS. Want to learn more how you can take your life, health and career to the next level? Check out our 30 page program brochure for FIT CHICKS Academy’s latest certification, the Fitness & Nutrition Expert program starting April 26, 2017!

*For informational purposes only. Please consult a physician before starting or changing an exercise or nutrition program

EPISODE 36 – FIT CHICKS Chat: Top 5 things you need to STOP doing to be succeed…in all areas of your life!

Hey Chick,

Do you feel like when it comes to certain areas of your life, you just can’t get it together no matter what?

If you are struggling in your career, your weight, your relationships and want to be successful, then this tough love podcast is for you.

Chick, the thing is that as humans we have a tendency to self sabotage.

This is not a bad thing, it is a survival thing.  You may be saying, “What the heck does that mean?”

You see our bodies, minds and emotions are always working our favour and trying to keep us safe.

Think about when you eat something that has gone bad.  What does your body do?  It rejects it by making your throw up and go to the toilet.  We may feel like garbage but your body is doing its best to heal you.

The same thing happens with our beliefs and actions.  These have been programmed into us from as early as childhood. They run on autopilot and we don’t even know we are doing/thinking/processing in this way as it part of our subconscious mind.

Let’s say you believe that you are not worthy of love and relationships end in heartbreak, your body/mind/emotions will keep making choices to prevent you from being in one because it doesn’t want you to feel pain or discomfort.

Or that you believe you will only be happy when you lose 50lbs and your life will change completely BUT you are scared of change and avoid it at all costs, your body/mind/emotions will keep making choices to prevent you from losing weight because it wants to keep you safe from your fear of change.

SUCCEED

But if it’s in our programming, how do we change it?!

It all starts with shifting your mindset and showing your subconscious mind that it is OK to let go of these fears.

You are not alone chick- we all do this but we are here to help you learn how to start to LET GO.

In this episode, the Head Chicks take you through:

  1. the Top 5 things you need to STOP doing today in order to let go of what is holding you back
  2. How to shift your mindset to one of success through simple (and FREE) daily practices
  3. How to create a space & environment that supports the health, life & career you deserve!

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Click on the player below to listen to how you can start to mindset shift and get on the path to success today!

 

 

 

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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

PS. Want to learn more about how to break the diet cycle for good, lose weight naturally and help others do the same? Check out our 30 page program brochure for FIT CHICKS Academy’s latest certification, the Natural Weight Loss Coach program starting May 23, 2017!

*For informational purposes only. Please consult a physician before starting or changing an exercise or nutrition program

10lbs down, 18 inches lost & a healthy role model for her girls: Celebrating Annie’s fitness & Weight Loss Journey!

JANUARY CHICK OF THE MONTH

Hey Chicks,

We are counting down to Feb Bootcamps and with this long, cold winter, you may be needed some motivation to start or crank up your workouts (remember chicks, summer bodies are built in the winter so you gotta start now!)

And what is better motivation than a good ol’ fashioned SUCCESS STORY….and we have an awesome one for you!

 

Chick of the Month

 

Meet Annie from our Don Mills Bootcamp who has not only transformed her body since starting but found her fitness & nutrition groove that will last for a lifetime. As her Chick Sergeant Chelsea shared  when she nominated Annie, “Annie makes my job easy because she is such a positive ROCK STAR at every class!”

Annie's AWESOME progress!
Annie’s AWESOME progress!

 

Annie came to us after she had had her second child and was ready to put her fitness & health as a priority.  By starting with exercise and combining with awesome real, whole food (She is now a smoothie junkie:), Annie has not only dropped 10lbs and 18 inches but her energy is through the roof and is setting an amazing, healthy role model for her 2 small girls. She truly is an amazing example to us all as to the power of health, consistency and finding the right “fit” for you can change your life in SO many positive ways than just your waistline….take it away Annie!

What made you decide to join FIT CHICKS?

Annie- After giving birth to my second child, I decided that it was time to get back on track with my health and fitness and do something for myself. I liked the idea of the Fit Chicks program for women over going to the gym because it provided a more guided and supportive structure for my weight loss goals. A no judgement environment.

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?

Annie -I would say that the biggest change I have seen in myself since joining is an improvement in my mood and my energy level. I also feel more confident in my body and I now fit in my pre-pregnancy clothes. I have lost 10lbs & 18 inches. It is a work in progress! I have also since cleaned up my diet and I am less inclined to indulged in unhealthy foods. After participating in the two week green smoothie challenge this past September, green smoothies have been a part of my everyday diet ever since.

What do you find is your biggest challenge to continue to choose to be active? How do you overcome it?

Annie -Being a mother of two young girls, finding the time and motivation to workout can be a challenge. This is why Fit Chicks is perfect because it provides me with a structured program and all I have to do is to show up at every class. This is a commitment I have made to myself.

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

Annie – Since joining, I use the Fit Chicks guide to green smoothies/recipes as well as other healthy recipe books. I also use the Fierce In 8 workout DVD on the days that I do not have a class. Plus I visit the blog that also has a lot of useful information that can be easily accessed and keep you motivated.

Do you have a healthy trick, tip or recipe that you use that you could share to help someone else in their fitness journey?

Annie – I love eating Portobello mushrooms stuffed with ground turkey and sautéed vegetables. Even my carnivore husband loves this healthy dish. 🙂

What are 3 things in your gym bag and/or kitchen could you not live without?

Annie- My top 3 things I can not live without:

  1. Vitamix: my favorite appliance in the kitchen.
  2. Water bottle: you can never drink enough water. 
  3. My phone: it has everything from recipes, meal planning, my progress, etc.

What is your fave FIT CHICKS Signature workouts & why? Is there anything that is different about your experience at FC than at other gyms or classes?

Annie- The Fab and Focused workout is my favorite. It is perfect for shaping and strengthen your entire body. A total intense body workout that will make you sweat and be happy that you showed up to class.

Being fierce is about healthy inside & out. How do you stay motivated and thinking positive about fitness and health? What do you do to nurture your soul and celebrate your fierceness?

Natalie- Feeling strong after completing a class keeps me motivated to keep going forward and of course Chelsea, my Chick Sergeant also plays a big part in my fitness journey! Her positivity and encouragement is not only appreciated but also a key factor in my success.

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

Annie- Remain positive, don’t give up, change will happen. Don’t entertain the negative thoughts that may hold you back from reaching your goals. Showing up to class is the first step to a better you

 

Annie putting Chick Sergeant Chelsea through the paces....get down & give me 20!!
Annie putting Chick Sergeant Chelsea through the paces….get down & give me 20!!

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. Make the commitment and join us for our Shed for Spring February FIT CHICKS Bootcamp …we can’t wait to sweat up a storm with you!

 

FIT CHICKS xo

 

EPISODE 35 – FIT CHICKS Chat: Best Body Weight Exercises, Double Progression Method + Loving your flaws with Nia Shanks

Hey Chick,

On today’s episode we have a super special guest, the awesome Nia Shanks!

Blogger, Trainer, Coach and Host of “The Nia Shanks Show”, Nia amazing contributions to helping men and women love their bodies and find balance has earned her “Top 30 Motivator by Shape.com, one of the “45 of The Smartest Trainers You Might Not Know by LiveStrong.com and The 19 Best Women’s Health Blogs of 2016, Health Line.

Check out more on Nia at www.niashanks.com
Check out more on Nia at www.niashanks.com

When we first read one of her awesome blog posts called “7 of the Best Bodyweight Exercises you should be doing”, we loved her moves, her levels and her knowledge but it was the title on her website that made us fully fall into health girl crush mode on her and we knew we needed to get her on the podcast.

What did it say?  “I am a coach, I am a writer. I share health & fitness information that doesn’t suck”

That is a chick after our heart lol.

In this interview, Nia gets both practical and personal as she shares her incredible double progression method that you can use to achieve fierce results with body weight and by using weights as well as opening up about her struggles with body image and acceptance at a young age that inspired her to become a coach as well as how you can take back you power by ditching ther “flaw” mentality.

Copy of Copy of Copy of Copy of Copy of Copy of Copy of Copy of Copy of Fresh vs frozen (2)

 

 

 

Click on the player below to listen to this awesome interview with Nia that will change the way you approach your workouts & your body today!

 

 

 

 

 

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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

PS. Want to learn more about how to break the diet cycle for good, lose weight naturally and help others do the same? Check out our 30 page program brochure for FIT CHICKS Academy’s latest certification, the Natural Weight Loss Coach program starting Jan 24, 2017!

*For informational purposes only. Please consult a physician before starting or changing an exercise or nutrition program

EPISODE 34 – FIT CHICKS Chat: Top 3 ways to curb food cravings naturally

Hey Chick,

Sugar, salt, fatty foods…do your food cravings feel like are so strong that you would do anything for a “fix” sometimes? Don’t worry – you are not alone.
Food cravings are your bodies way of speaking to you. From nutritional deficiencies to stress coping techniques to starving for quick energy, what you crave is telling you something about you emotionally and physically and it is time to LISTEN!  !

3 food craving button

 

In this episode, you are going to learn all about how to determine the source of your food cravings …and it may not be what you think!  We will cover:

  • What are food cravings & where do they come from
  • How to spot your triggers – physically & emotionally
  • The 4 most common categories of snack cravings and what your body is really telling you
  • The Top 3 spices that will curb your cravings naturally (and they are prob already in your cupboard!)

Plus the Head Chicks’ top tips to stop your cravings in their tracks incl:

  • How to set up your cupboards for success
  • What they do when a snack attack comes on & how to uncover where it comes from (and it is not willpower!)
  • How they manage food cravings and not feel guilty when indulging in them

 

Click on the player below to listen to this awesome podcast that will change the way you view your snacks for the long run!

 

 

 

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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

PS. Want to learn more about how to break the diet cycle for good, lose weight naturally and help others do the same? Check out our 30 page program brochure for FIT CHICKS Academy’s latest certification, the Natural Weight Loss Coach program starting Jan 24, 2017!

*For informational purposes only. Please consult a physician before starting or changing an exercise or nutrition program

EPISODE 33 – FIT CHICKS Chat: Top 3 ways for Women to keep your hormones happy for weight loss – Interview with Jen Papaconstantinou

Hey Chick,

Are you trying everything and can’t seem to lose weight, no matter doing everything “right” according do the fitness industry? This is one of the most common culprits that is inhibiting your weight loss & health…unhappy hormones!

Hormones are very misunderstood and still many believe it is just a “women’s issue” at a certain time of the month.  SO not true! Overall health and long term weight loss is about a body in balance and when your hormones are out of whack due to a myriad of factors, you are fighting losing battle.

Copy of Copy of Copy of Copy of Copy of Copy of Copy of Copy of Copy of Fresh vs frozen

In this episode, we have the honor of chatting with one of Canada’s top holistic nutritionists, hormone & metabolic balance coaches, busy mom of 4 kids & now FIT CHICKS Natural Weight Loss Coach Instructor, Jennifer Papaconstantino, where she breaks down how to keep your hormones healthy & happy for long term weight loss down in REAL terms  you can understand including:

  • What are hormonesJEN2
  • Why is hormonal health so important for weight loss / management especially for women
  • What hormones are involved with weight loss (which ones do we mainly see imbalanced and cause weight gain)
  • What are the main contributors – food, lifestyle and environmental – that are causing hormonal imbalance that you may not know about..and you need to!

Plus Jenn’s top tips to hormone health for weight loss including:

  • How to easily tell if your hormones are out of whack and could be contributing to weight gain  (top 3 signs and symptoms)
  • Top 3 ways you can keep your hormones happy for weight loss
  • What are Jenn’s Top 3 go to foods or herbs that can help you with hormonal balance starting today
  • What  additional resources books do you recommend someone visit to learn more and support them through this transition
  • How does Jenn personally balance her health, wellness, fitness with all of the amazing things she does in her personal life work and personal life

 

 

 

Click on the player below to listen to this awesome interview with Jenn that will change the way you approach weight loss and health starting today!

 

 

 

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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

PS. Want to learn more about how to break the diet cycle for good, lose weight naturally and help others do the same? Check out our 30 page program brochure for FIT CHICKS Academy’s latest certification, the Natural Weight Loss Coach program starting Jan 24, 2017!

*For informational purposes only. Please consult a physician before starting or changing an exercise or nutrition program