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FIT CHICKS Academy Spotlight: Healthy “Pumped Up” Pumpkin Mousse Recipe

Hey Chicks,

If you LOVE desserts but don’t know how to make them healthy, this is a must read for you!

Today we are super PUMPED to feature a recipe from one of the fab graduates from our September Fitness & Nutrition Expert Program – the fierce Yvonne!

YVONNE

 

Yvonne started the Fitness & Nutrition Expert program with us in September 2015 and since then her world has changed leaps and bounds!

She is now owner / operator of her own business, Ybe.Nourish. Train, creates her own schedule and still gets to be an amazing, healthy mama to her 3 girls and most importantly, she LOVES her work helping inspire others.

We asked her to share a little about how her life has changed in the last little bit before we get into her yummy recipe:

“My fav part of Fitness & Nutrition Expert Program was gaining the foundation and confidence to take the leap forward with my passion of fitness and nutrition on a schedule that worked with my family (classes were in online in the evening so totally worked with my schedule!)  

Now, I am  not only running my own business (Ybe.Nourish.Train in Southern Ontario) but also get to make a schedule that works with my kids schedules so I am the person who gets them off to school  in the morning as well as picks them up at the end of the day.

I have three daughters ages 9, 7 and 4.5, healthy living helps me become a better mom. By being a role model of fueling and training my body in a healthy way, I also get to teach them to make healthy lifelong choices along the way :) “

Thanks Yvonne, now we can’t wait to try this recipe….

 

SPECIAL GUEST POST: Pumped Up Pumpkin Mousse, by Yvonne B.

I heart DESSERTS!!  Anyone who knows me knows I am racing you to the dessert bar and I am going to win!  When we were given this nutrition assignment to create a Complete in 3 Approved recipe for our blog & clients, I knew it had to be dessert related.

I also like to create healthy alternatives to any dish I create for my family as I believe we are what we eat.  

I put my inner dessert goddess to work keeping in mind the FIT CHICKS “Complete in 3” rule  (must include a protein, fibre & healthy fat), and created this savory Pumped-Up Pumpkin Mousse.  I came up with the idea from the Fixate recipe book.  They have these amazing pumpkin balls that taste so yummy but wanted to transform them into a dessert.   With my tweaking it came under 5g of sugar per a serving and includes 9g of Fiber!

It is high in fat but the “Good Fats”, polyunsaturated and monounsaturated, which are both known for improving blood cholesterol levels, as well as controlling insulin levels and blood sugar levels.

This recipe also has a substantial amount of protein and carbohydrates to refuel post workout.  Who wouldn’t want dessert after a workout?!

CHICK FEED:  Pumped Up Pumpkin Mousse

Servings 6 | Time 15 minutes

PUMPKIN MOUSSE 2Ingredients

  • 1/3 cup (48g) – Organic Coconut Flour
  • 1/2 cup (128g) – Pure Pumpkin Puree
  • ½ cup (49g) – Pea Protein
  • ¼ cup (16g) – Cacao Powder
  • ¼ cup (28g) – Shredded Unsweetened Coconut
  • ¼ cup (71g) – Smooth Natural Peanut Butter
  • ½ cup (46g) – Pecan Pieces
  • 1 tbsp – Pure Maple Syrup
  • 1 tbsp – Pumpkin Pie Spice
  • 1 tbsp – Pure Vanilla Extract
  • 1 ¼ cup – Water

Directions

  1. Place pecan pieces in food processor – pulse until finely groundPUMPKIN MOUSSE
  2. Add remaining ingredients to processor except for water and blend.
  3. Add water slowly until you reach your desired consistency
  4. Place 1/3 cup in serving dish, garnish with a pinch of pumpkin spice, shredded coconut, and pecan pieces and serve.  Refrigerate the remaining.

Chick Tips

  1. Can’t have nuts? Substitute sunflower seed butter for peanut butter and sunflowers for pecans
  2. Don’t like pumpkin? Substitute over-ripe banana or unsweetened apple sauce and cinnamon for the pumpkin puree and pumpkin pie spice
  3. Do not like pea protein? Substitute for your favorite vanilla or chocolate protein powder.
  4. Great post workout dessert to refuel your body!

Nutrition info: Cal 252 per serving

Protein 16.7g Carbs 15.2g Fats 16.9g Fiber 9.2g Sugar 4.7g

 

Yvonne Beaton is a Certified FIT CHICKS(R) Fitness & Nutrition Expert as well as a Certified Fitness Instructor through Can Fit Pro running her own business Ybe.Nourish.Train.  She spends her time spreading her passion and knowledge to clients with all levels to become their own personal best self that they can be.  Through her addictive level pushing bootcamps, results driven Personal Training, and nutrition guidance you will beat your biggest competitor…YOURSELF!!!  While being your number one personal cheerleader along the way!

 

For more info on how YOU can join our next Fitness & Nutrition Expert Program starting April 18th, click here.

BUTTON 3

Happy cooking!

FIT CHICKS xo

The 3 Truths to get your burning MAJOR calories (plus video workout!)

Hey Chick,

When it comes to burning calories, there are a TON of misconceptions you may be hearing.

Do any of these sound familiar?

MYTH 1. Longer workouts are better and burn MORE calories (aka elliptical trainer for 60 min)

MYTH 2. Cardio works the best and should be done separate to strength training

MYTH 3. Women should avoid strength training to lose weight

These are all NOT TRUE!

TRUTH 1.  High intensity + shorter time = Fierce results!

Studies have shown that by working at a high intense pace for a short period of time not only BURNS more calories than a steady state 60 min (and this is due to a sweet thing called EPOC or what we like to call “afterburn” which keeps your body burning calories at a high rate for up to 24 hours following your sweat session!) but also does not deplete your calorie burning muscle mass which we do not want to get rid of (check out truth 3 as to why)

TRUTH 2:  You can get cardio WHILE you do strength if you do it RIGHT

You do not have to do cardio and strength training separately.  By adding total body strength moves you and moving quickly through your exercises, you are going to get your heart PUMPING aka you are getting strong and burning cardio cals at the same time (aka there is no need to spend more time working out than necessary if you are moving through them quickly!)

TRUTH 3: Women NEED strength training more than men do…especially as we age. 

Muscle is metabolically active (ie you burn more calories doing nothing at all) and the more you have will keep you from gaining weight, hormonal imbalance and osteoporosis.).  But if you don’t use it, you lose it!  After 50, your muscle strength decreases by 15% per decade which is a contributing factor to weight gain so let’s keep those muscle working and STRONG!

So what have we go to help you bring these truths to your workouts?  Chick Sergeant Jenn (who brings the tough love to her Toronto Harbourfront & King / Bathurst Bootcamps)  was kind enough to share an awesome 15 min AMRAP for all levels (and if you don’t know what that is, watch and find out:) that combines all 3 truths for a fierce calorie burn.

Sharing is caring so please click on the Facebook share or tweet and let’s get the TRUTH out there :)

Happy Sweating,

Laura & AmandaDo you want to change
FIT CHICKS

Ps. If you love learning about fitness, nutrition, wellness and business, our next Fitness & Nutrition Expert certification and education program is the place to be! Registration isopen and spots are limited – take a peek 

21lbs & 27 inches and energy through the roof: Lindsay’s weightloss & fitness journey

Hey Chick,

There is one life lesson that we learned early on that has completely CHANGED our health/ business / life…can you guess what it is?

If you want to change something (ie your weight, your career, your finances), find someone else who is succeeding at it and do what they do.  Simple as that.

Find out how they became successful at achieving their goals and follow their path to success (this is where googling comes in VERY handy)

If transforming your health is on your goal list in 2016, then Lindsay’s story below is one path you need to follow. She has ADDED some awesome healthy habits, lost 21lbs & 27 inches, has energy seeping out of her pores…all the changes she made are SUPER easy and you can embrace TODAY!

With that we are done talking and will let the fierce Lindsay take it away (and she doesn’t mind if you copy her:)

Untitled design
Left – the Fierce Lindsay before taking on her fitness journey. Right – Lindsay after her fitness transformation dropping 21lbs down & 37 inches and energy through the roof!

 

What made you decide to join FIT CHICKS?

Lindsay- The reason I joined Fit Chicks (Ottawa Orleans location) is I needed something to keep me accountable and motivated to exercise. The classes are always on the same days each week and fit perfectly into my schedule, so I had no excuse but to be there and sweat it out.

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?

Screenshot 2016-01-26 15.09.13

Lindsay – It’s crazy how much exercising can change your life. I started with working out twice a week with Fit Chicks, which inspired me to start eating better. When I began to see results, it motivated me to do more. Now I’m eating healthy meals each day and I have so much more energy. When I get home from the office, I have the energy to do activities and things around the house. It’s great!

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

Lindsay – I’ve always been a big couch potato; I love sitting in my pj’s and marathoning TV shows on Netflix. Obviously, this tends to be a more attractive option than working out. To overcome this temptation, I get home and get straight into my workout gear. I don’t give myself the chance to get lazy… and I use Netflix as a reward for an awesome workout done.

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

Lindsay – The two tools I use to keep myself on track are:

  1. My Fitbit: I got a fitbit this summer and I love it! It helps me get motivated to walk more. I do small things like walk to the mailbox, instead of driving by.
  2. Healthy snacks: I always stock my pantry with healthy snacks, portioned out and ready to go when I get a craving. Things like nuts, crackers or dried fruit are great to have on hand.

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

Lindsay – Start small. Start with little things you can do to be more active and eat healthy. Once you start getting into the groove of those changes, you can start to incorporate more. Remember that this is a lifestyle change and the beginning of a new you – there is no need to rush it!  

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

Lindsay – The three things in my gym bag and kitchen that I can’t live without are

  1. My Water Bottle: I love water, I’m constantly drinking it. We have to stay hydrated when you’re sweating it out in class.
  2. My food scale: I use this to help portion control my food. I never realized how much food I was eating before (way more than 1 portion) and I was always bloated after.
  3. My Juicer: Juicing is an amazing way to add a healthy boost to your day. Anytime I feel a cold coming on, I make a veggie juice and it helps keep me healthy. It may not taste amazing but I always feel great after drinking it.

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?

Lindsay – My fave FIT CHICKS workout has got to be “Burpee Love”. I have a love/hate relationship with this workout but it kicks my butt every time!

The thing I love most about FIT CHICKS is that the classes are a good size. Unlike at a gym, your chick sergeant always has time to help you out with a new workout move and pays enough attention to you so that you don’t cheat. I always leave the class feeling like I gave everything I had. 

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?

Lindsay – The way I stay motivated is to keep telling myself that I’m in better shape than I was yesterday. As long as I keep moving forward and keep trying to make better choices with the food I eat, then I’m achieving my goal. Along the way, I make sure to have a lot of “me time” to celebrate my progress, things like having an extra long bubble bath or going for a pedicure. These types of things help me feel great about my body, and it allows me to stay focused on my goals.

Chick – thanks for sharing your fitness journey with us…you are an inspiration to all!

FIT CHICKS xo

Burn your buns out with this 5 min workout!

Hey Chicks,

Today we have an awesome guest workout from one of newest members to our FIT CHICKS family…introducing Chick Sergeant Lindsay from our Calgary SW bootcamp.

Why should you do this workout asap?

It’s less than 5 minutes.

It will BURN out your booty.

Any level can do this.

It is perfect to add some resistance training to your next cardio workout.

And you will get to cyber meet the amazing Lindsay and will love her as much as we do :)

 

Wanna get your sweat on with Lindsay in person?  Email info@fitchicks.ca and we will set you up with a FREE class with her at our Calgary SW location, St Mary’s Romanian Church 3511 3rd Ave SW on Tues / Thurs nights at 7pm.

Next sessions start on Feb 1…let’s do this!

Have a booty -ful day!

FIT CHICKS xo

Guess who’s in Canadian Living Magazine this month?!

Hey Chick,

So funny story….

Before the holidays we got a call from one of our long time fave magazines, Canadian Living, asking us if we would be interested in helping to inspire Canadian women to get healthy in their February edition.

Ummmm OBVIOUSLY we would! A triple whammy of spreading the healthy love awesomeness:

  1. Getting to celebrate Lisa,  our Toronto Downtown chicks’, hard work and amazing fitness transformation by losing 50lbs with bootcamp
  2. Being able to inspire and give tools to women across our great country to help reach their fitness & health goals
  3. Reach one of my personal goals of being in Canadian Living as it is one of the few magazines that features & celebrates women in a real way – not photoshopped or fitness models prepping for 8 weeks for the shoot and selling “6 Pack abs in 6 days” type of BS.  Not to mention it has inspired so many of recipes growing up!

I was so excited for this!

So back to the funny story.  After they interviewed Lisa and I for the article, Canadian Living told me it would be featured in the February edition.

I was so pumped that I made a note in my Feb calendar, set an alert to reminder, told our team/my friends/family to make sure that in Feb to pick up a copy.

Fast forward to 2 days ago.  My mom (aka Mama J) calls me saying I almost drowned her! Say what?! (I live in Toronto and she is in Ottawa so while I would never drown my mom, there is no physical way I could even if I wanted to).

She was in the bath, reading her Canadian Living Magazine and was feeling inspired after reading this article about an awesome chick who was 50 years old and lost 50lbs, changed her life and maintained it.

Then suddenly she sees “Laura Jackson, co founder of FIT CHICKS” in the side bar, giving tips to the secrets to long term healthy success.  The magazine goes flying up in the air, she tries to save it from going in the water and in the meantime ends up dunking under (Mama J is a little dramatic..you wonder where I get it from lol)

With all the holiday craziness, I totally forgot that the February edition comes out in January!! Poor Mama J lost her magazine and got an unexpected hair wash  because I messed up the dates (sorry Mom I will send you a copy) .

Not to worry - Mama J is still alive and kickin'

So that said if you need some New Year inspiration, pick up the Feb Edition of Canadian Living THIS MONTH and check out Lisa’s FIT CHICK story on page 27 & some tips from yours truly. Or to avoid potential drowning, click here to read the online version :)

And if you haven’t made your commitment to getting moving this year yet, you can still join our January programs. Our January #fitchickseveryday challenge is ROCKING with support, motivation and lots of awesome eats & workouts and there is always room for you!

Happy New Year,

Laura – FIT CHICKS XO

PS.  Huge shout outs too to Jenn from the Toronto Harbourfront Bootcamp who has been a Lisa’s fierce trainer, motivator and rockstar during her journey.  We heart ya & cyber high fives chick xo

(sorry Mom I will send you a copy)

CHICK FEED: The EASIEST protein balls ever! (gluten free, high protein)

Hey Chick,

This past weekend was our semi annual FIT CHICKS Retreat at Horseshoe Resort and OMG did we have a blast!

From zumba to archery to boot camp to an 80’s party (including trivia and ALF even made an appearance:),  these chicks worked AND played hard all weekend.

 

With all this sweating, we made sure to feed them some yummy treats in between meals and this was when we whipped up these little balls of snack time joy that we have name “The Easiest Protein Balls Ever!”.

These not only work great for a pre / post protein snack BUT are awesome for an holiday parties as you won’t know the difference :)

Happy Snacking!

Laura

CHICK FEED:  The EASIEST protein balls ever!

INGREDIENTS

Makes approx. 8-20 balls (depending on size rolled)

  • 1/2 cup all natural peanut butter
  • 1/2 cup of peanut butter flavoured protein powder (vanilla or chocolate works too!)
  • 1/3 cup of water
  • 1/2 cup of quinoa puffs or brown rice crispies
  • 1 small 80% organic dark chocolate bar of choice (I used Green & Black)

DIRECTIONS

  1. Fill a pot with water and bring to a boil.
  2. While water is boiling, add protein powder to a bowl and mix in 2 tablespoons of water.  Stir and check consistency.  Continue to add if the mixture is too thick.  You want to reach a soft paste like consistency
  3. Once protein powder is softened, pour in all natural peanut butter and quinoa puffs / rice crisps and stir until combined.  Form into balls and place on parchment lined baking sheet.
  4. Place a glass bowl in the pot of boil water to form a double boiler to melt chocolate.
  5. Break chocolate into pieces and place in bowl.  Continually stir until melted.
  6. Dip balls into melted chocolate and return to parchment paper to cool.  Place in freezer for 30 min or fridge for 1- 2 hours and serve!

CHICK TIPS:

  1. Don’t like peanut butter? Swap out for almond, cashew or hazelnut.  For seed butters, try pumpkin seed, sunflower seed or tahini.
  2. Switch up their coats! Dark chocolate is awesome for antioxidants but you can also roll these babies in cinnamon (great for balancing blood sugar and reducing cravings),  crush nuts or cocoa powder to avoid the extra steps but keep the flavour
  3. Freeze in pairs: Awesome for a grab and go snack!  Package in pairs and put in freezer so you can take with you to work/gym, etc (just make sure to let thaw before eating)

Like these recipes? Our special 2 week Holiday Bootcamp start Nov 30th to wrap up the year and you can still join us.  It will be packed with holiday tips / recipes, themed HIIT workouts and prizes to get you feeling FIERCE in time for the holidays. Sign up and come and play with us!

Have a fab day,

Laura

 

A 12wk stress, health & body transformation: Celebrating Natalie’s fitness & weight loss journey!

NOVEMBER CHICK OF THE MONTH

Hey Chicks,

We are counting down to Xmas and along with family, fun & celebrations,  we know what can come along with all the good stuff….stress!

Stress is one of the BIGGEST obstacles to tackle when it comes to starting or sticking to your workouts and keeping your hormones that contribute to weight loss/gain under control…especially during the holidays  The thing is though is that EXERCISE is one of the best ways to keep stress in check so by making the commitment to it during these busy times (even if it is just for 2 weeks), you are going to counteract this.

Don’t believe us?

Meet Natalie from our Toronto King & Bathurst (& Harbourfront!) Bootcamp who has not only got her stress levels in check but transformed her body in 12 weeks and found her fitness & nutrition groove that will last for a lifetime. As she told us when she sent in her pics “Just wanted to say THANK YOU for this progress. 12 weeks and counting. Making Fit Chicks a lifestyle thing – not just a bootcamp!”

Natalie came to us after experiencing some serious stress and lack of sleep after applying for grad school. She knew that exercise would be the best medicine to keep her stress low but needed accountability to help her stay on track for the long haul. She needed a program that would keep her on track (and her body guessing!) and after seeing how FIT CHICKS offers different workouts at EVERY single workout, she decided to give it a try. To Natalie, the numbers on the scale and measurements didn’t matter. Like so many women, her goal was to feel awesome in her skin, positive and strong about her body (which she now does!). 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 Natalie!

What made you decide to join FIT CHICKS?

Natalie- I was stressed out and wasn’t sleeping well, mainly due to anxiety over upcoming grad school applications. One of the best ways to deal with stress, as well as a myriad of other mental health concerns is exercise. It is well documented in peer-reviewed literature, so I decided if I was going to be a good academic, I should practice what I preach. Going to a gym just didn’t work for me because I always had something else to do. I needed the accountability aspect of a twice weekly commitment. I am also a creature of routine, so making exercise part of my routine was key!

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?

Natalie – I have much better self esteem since I started working out consistently. I feel better all around as compared to when I started. My sleep is deeper, longer and overall of better quality. Additionally, I feel less stressed out over everyday obstacles.

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

Natalie – My biggest challenge about choosing to be active was actually STARTING a regime I could stick to. I had dabbled in sports and activities as a teenager, and then tried self-directed exercise throughout university and as a young adult, but nothing seemed to work for me. Until I started FIT CHICKS, finding something that I enjoyed and worked with my lifestyle was the biggest impediment to being active.

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

Natalie- I used the FIT CHICKS workout map for the first few months to establish a baseline of what healthy days looked like, and after that it just became habit. I also bought a FitBit to track my steps and exercise to keep me working towards my goals.

I started doing food prep and bringing snacks in my purse wherever I go so I didn’t feel the need to purchase food while I was out when I wouldn’t know the nutrients in it.

Finally, I ditched my Metropass to walk. Because I was getting a better sleep, I could wake up 20 minutes earlier and walk to my destination which I found woke me up and also matched with my fitness goals.

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

Natalie- Meal prep! I usually just make a whole bunch of healthy stir fry at the beginning of the week (tons of naturally sweet veggies, chicken, spices, minimal sauces) and bring it for lunch.

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

Natalie – My top 3 things I can not live without:

  1. Waterbottles – I have two for workouts, one kept in my office, one for my purse, one beside my bed, and probably a few more stashed around my apartment
  2. Sportsbras – getting a good quality sport bra changed my entire workout.
  3. Simply Protein protein bars. 15 g of protein, 150 cals, and only 1g of sugar (plus they’re vegan and gluten-free for chicks who look out for that kind of stuff)

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?

Natalie – I love Totally Tabatas, or anything with a Circuit. I need my workouts to be different – I hate anticipating what is coming next so Fit Chicks really works for me that way:)

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- It sounds corny, but now I exercise because I love my body, whereas I used to exercise because I didn’t like my body. Fit Chicks is as much a mental change as it is physical. I stay motivated by noting different types of achievements: dispelling a bad mood after a workout, making an awesome new dish that adheres to my dietary goals, reaching a new number in an AMRAP. Anything to keep me going!

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

Natalie- Keep going after the first class. You may feel like you’re the one that’s most out of shape and you can’t do it, but as Caitlin (past Chick Sergeant) from King and Bathurst always says “thank YOURSELF for coming!”.

Chick Sergeant Jenn from Toronto Harbourfront & King and Bathurst (left) with Natalie sharing that sweet post workout sparkle #chickdon'tsweatweglow

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 at our special 2 week “Countdown to Xmas” Holiday bootcamp starting Nov 30th (packed with holiday inspired workouts, prizes, challenges and food drive) or if we don’t have a class near you, you can still get our FIERCE in 8 DVD System as seen on The Shopping Channel…we can’t wait to sweat up a storm with you!

 

FIT CHICKS xo

 

SPECIAL GUEST RECIPE: Island Dream Cookies…yum!

Hey Chick,

Today we are super PUMPED to feature a recipe from one of the fab students from our April Fitness & Nutrition Expert Program – the fierce Jenny!

Jenny is recently married, a runner, a high intensity interval lover and an overall positive, health loving rockstar. She started the program in April 2015 and as the Fitness and Nutrition Expert Program is taught online, she was able to complete the program at her own pace…all the way in beautiful Winnipeg, Manitoba

Jenny is now spreading the her awesome fitness and nutrition knowledge to her community and family (she created an awesome Thanksgiving family fitness workout challenge!) and we could not be more proud. (Check out under her recipe for a little about her FNE experience!).

Now enough if us…Jenny, take it away!!

SPECIAL GUEST POST: Island Dream Cookies by Jenny Z.

If you are like me, you love your snacks!

You can eat healthy all day long, but as soon as you sit down for some personal time, that little voice in your head starts to call for snacks…relentlessly!

I have been deemed the “cookie monster” by several friends; however, as I venture down a path where I want to learn more about health and wellness, I found myself needing substitute recipes for healthier cookies (and snacks for that matter).

So, as I was sitting in my FIT CHICKS class, listening to the description of our next assignment (write and create a “Complete in 3” Approved healthy food recipe), I knew this was my perfect chance to explore a recipe for amazing cookies that have great health benefits. There was no better place to look for inspiration than at the “Fierce in 8” book from FIT CHICKS.

As I flipped through the pages, of course I immediately found a cookie recipe called “Basic Banana Rama Cookies”. I could not wait to use this recipe as an inspiration to creating a snack that would keep me on a great healthy eating track!

To make it “Complete in 3” approved, I decided to add a couple ingredients that would introduce a healthy fat and protein to the recipe. This means that when that little voice in my head screams for junk food, I can go grab one of this health packed cookies that will keep my blood sugar in check and satisfy my sugar craving, without even eating any refined sugar.

Try whipping up a batch (or two or three) of these yummy treats, and keep yourself on the right track, without shaming or depriving yourself of something we love…cookies!

CHICK FEED:  Island Dream Cookies

INGREDIENTS:

  • 1 Large Over Ripe Banana
  • 1 Cup Rolled Oats
  • 1 Tbsp. Chia Seeds
  • 2 Tbsp. Shredded Unsweetened Coconut

DIRECTIONS

1.    Preheat your oven to 350 degrees.
2.    In a medium sized mixing bowl, mash the banana with a fork.
3.    Mix in the rolled oats until well incorporated.
4.    Add the chia seeds and coconut. Mix well.
5.    Roll the mixture into six balls and place on cookie sheet that is lined with parchment paper.
6.    Flatten the balls down with a fork.
7.    Bake on the center rack in the oven for 8-12 minutes, or until the cookies are firm to the touch.
8.    Let cookies cool before enjoying!

Serving SizeMakes six cookies
Prep Time10 Minutes
Cooking Time: 8-12 minutes
Calories: 115~Fats: 4 g~ Carbohydrates: 17 g~ Protein: 3 G

CHICK TIPS:

Allergic to bananas, or not a huge fan? Try subbing in ½ cup pumpkin puree for  a great fall treat! Also, you can alter the recipe to fit your personal taste. Instead of coconut, try adding your favourite nut like pecans or walnuts.

Happy Snacking chicks!
Jenny :)

A little more about the FNE program in Jenny’s words, “The FIT CHICKS Fitness and Nutrition Expert program was an amazing experience!  I was too intimidated to go back to university to get a kin. degree, and was then worried that that would not prepare me to become a fitness instructor. As soon as I heard about this program, I became excited and it felt right. The course ran at a great pace, and it was really helpful to be able to watch the classes at your own pace. I could fit all the classes and assignments in to my own schedule and didn’t have to worry about falling behind. I HIGHLY recommend this course!”

If you want to join to create a life, health and career you LOVE, join us in our next Fitness & Nutrition Expert Program! Registration for the April 2016 program is now open – email amanda@fitchicks. ca for more info

FIT CHICKS XO

Chick Power Charity Classes…we made our goal!

Hey Chick,

Exciting news – the results are in and our CHICK Power Charity Classes raised $853 for Big Sisters Canada (our goal was $750 so we are PUMPED to have exceeded it!)

On Oct 26 & 27th, it was sea of bright yellow across our FIT CHICKS locations as we sweated up at our “CHICK POWER” charity classes to raise funds and support Big Sisters Canada “Go Girls” Mentoring Program.

Not only did we want to help support this amazing program that for Canadian girls ages 12 – 14 that focuses on physical activity, balanced eating and self-esteem to positively shape the lives of young women and girls by helping them build a positive self-image BUT we also wanted to show our fierce female empowerment aka CHICK POWER!

Chicks were also encouraged to dress and accessorize in bright yellow (the color of friendship, energy and to us, self love and female support), write power words like “I am FIERCE” on their bodies and show their positive strength. Plus, we had some awesome prizes to give away to those who dressed up and donated to this great cause.

A drum roll please for our fierce winner of a free 4 week bootcamp….CONGRATS to Amanda S from our High Park Bootcamp!

Also HUGE SHOUT OUTS to Alize D from our Ottawa West Bootcamp who won a $25 gift card for showing the most Chick Power in her outfit and spirit.

THANK YOU and cyber high fives to all our chicks across the country who came out to our CHICK POWER Charity classes, dressed up, donated and showed their fierce support!

By leading by healthy example and helping raise funds for their national “Go Girls Mentoring Program”, we as a TEAM have helped them grow this program to include more young women and influence many young chicks lives in a positive light through learning the importance of fitness, health and self love to set them up for success for LIFE!

Congrats chicks and what’s next for “Chicks for Change” charity events? Our annual Holiday Food Drive in Dec 2015! More info will be coming soon, so stay tuned.

Giving back does a body good!

Laura & Amanda
FIT CHICKS xo

Burn MAJOR calories with this 20 min workout!

Hey Chicks,

When it comes to bootcamps and high intensity intervals, there is ONE exercise that will always reign as “The Queen “B”….the BURPEE!

As you know, at FIT CHICKS we LOVE high intensity interval training and by adding burpees to your routine, you can push your workouts to a whole new level of burn – without having to add equipment or need a lot of space.

So to honor our “Queen B” and to give you some some extra fitness love that is short & sweet and can be done right in your living room, we give you our FIERCE 20 min “I Heart Burpees” Chick Style Workout.

Simply complete each burpee exercise for 1 minute followed by a 1 minute strength training superset (2 exercises back to back).

Remember chicks, this is a HIGH INTENSITY workout so give it all you got during the exercises and keep the rest times short to get the full benefits of HIIT training.

Want to take this with you? Click here to download the printable version

Happy sweating chicks!

FIT CHICKS xo

PS. – Wanna get your sweat on live with us packed with holiday workouts, bonuses and win fab prizes?  Our special 6 week “Countdown to Xmas” Bootcamp starts on Nov 2 and registration is open for all locations!