FIT CHICKS head into CBC’s “Dragon’s Den”!

Hey Chicks,

So you want to know what happened when the Head Chicks flew the Coop to take on in Season 9 of CBC’s “Dragon’s Den”?

While we can’t tell you the whole story yet, here is a little behind the scenes peek of what went down :)

You know we love our bucket list of goals. And in Feb 2014, we decided it was time to check one more off the list (actually it was bucket list item #27 “To spread the healthy love on CBC “Dragon’s Den” and not get eaten alive by Kevin O’Leary!”). We packed up the chick mobile and headed to Niagara Falls to audition.

The whole process was AWESOME. The ideas, the creativity, the kookiness, the people – we left feeling like it went great but also inspired but being around other entrepreneurs. The one thing that really resonated with us was that these were all peeps who were PASSIONATE about their lives, taking a chance and going after their dreams just like we did over 5 years ago, sitting in a townhouse in Toronto and knowing we had to make our mission of getting Canadian women pumped and involved in their health a reality.

We left feeling great and 1 month later we got the call….we made it into the DEN! They felt our CHICK POWER loud and proud and we were heading to film at CBC on April 1st (Oh did we mention we found a little over a week before and during this time had classes to launch across Canada, run a FIT CHICKS retreat, Laura had a fitness competition and get prepared! It’s a good thing we work well under pressure :) .

So what happened next….you are going to have to wait to find out (but we can tell you Kevin O’Leary didn’t eat us alive as there are 2 new Dragon’s in his place – phew!). We wish we could tell you the FULL STORY but as the season will not begin airing until the Fall 2014 – Spring 2015, we have to keep it under wraps until the show begins to air. As soon as we know our air date we will be calling on our CHICK ARMY to celebrate the show, health, fierceness, entrepreneurs, going after your dreams and YOU for all the support over the last 5 years…stay tuned for more info!

Laura & Amanda xo

FIT CHICKS

Posted in TV Show - `Shape Up with FIT CHICKS, Uncategorized, Updates | Leave a comment

Named Top 10 Fitness Professional in Canada: Our Head Chick Laura

Hey Chicks,

For the second year in a row, our Head Chick Laura has been named one of the TOP 10 Fitness Professionals in Canada by Can Fit Pro!

Each year the awesome peeps over at Can Fit Pro recognizes 10 Canadian fitness professionals who have demonstrated exceptional leadership, motivation, and technical skills and has inspired clients to achieve their goals and we are so proud and honored to have one of our fierce Head Chicks representin’ on the list this year!

But the celebrations don’t end here!  They are currently narrowing down the Top 10 to 3 by July 31st and the #1 winner will be named at the Toronto Can Fit Pro Conference on August.

We are on a mission to get ALL Canadian women pumped and involved in their health and well being. After going through her own fitness transformation (from almost hitting 200lbs to entering a fitness competition!), Laura’s knows the power of fitness to change your life and  has used her own journey to continually grow and bring the funnest, fiercest fitness programs to women of all levels through her experience. Here is a little peek into her journey, how she rocks the healthy house, motivates & inspires women to be the BEST they can be and why we think she should be crowned this year’s winner.

Way to go Laura - we are so proud of all you do and are sending all of  our positive energy to bring home this title in August for our fierce, fabulous FIT CHICK family.

 

FIT CHICKS XO

 

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Celebrating strength, fierceness & dropping from a size 14 to 10: Amanda’s weight loss & fitness journey!

JUNE CHICK OF THE MONTH

Another whirlwind month a la FIT CHICKS!  Not only have we been sweating up a storm outdoors with our special summer love  12 week “Fierce in 8″ (the next session starts July 7th if you wanna join in the fun) but we were recently nominated by NOW Magazine for the “Best Fitness Club / Gym” (please vote for us!!) & we are expanding to spread our healthy love to more locations.

The Awesome Amanda's Transformation!

So what do we do when we are feeling the love?  We pay it forward and celebrate why we do what we do with another fierce transformation – inside & out.   This month, we would like to introduce you to the SUPER awesome Amanda T from our Ottawa Kanata Bootcamp. After planning a vacation, she was kick started into starting her fitness journey with us.  Not only has she dropped from a size 14 to 10 but she has the energy, strength, confidence, fierceness and love for health that will keep her reaching her goals for the long haul.

Full of energy, endurance & FIERCENESS!

 

That said, let’s let Amanda tell you for herself…it’s all yours chick!

What made you decide to join FIT CHICKS?

I was planning a trip to the south of France for New Years with friends, and knew that I was woefully out of shape. I didn’t want to be the one who couldn’t keep up on the sight-seeing or be exhausted the whole trip. This trip was the impetus for me to finally do something to be more active, but I’d been putting off trying to get into shape for a really long time. I looked into joining a gym or trying another women’s fitness program, but I chose Fit Chicks because it was geared to all fitness levels but still promised to be challenging enough to get results.

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

The obvious one is that all my clothes are two sizes too big now! I’ve dropped from a size 14 to a 10. After the first  session of Fit Chicks, I lost almost 3 inches off my waist alone. I’m still working on other areas but people are starting to notice the difference.

I also know that I have a lot more energy and endurance than before. I take the stairs at work without thinking about it just because it’s easy!

How has fitness and nutrition changed your life for the better?

The biggest change is my attitude toward fitness is different. I no longer think of fitness as something that other people do, but something I do. I still struggle with how to fit it into my everyday schedule, but the big difference is that I want to find time for it where as before it was at the bottom of the priority list, if it made it on at all.

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

Yes! I’ve become a big fan of green smoothies. I also make the chia pudding for a quick breakfast during the week on a regular basis.

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

I really like the FIT CHICKS weekly emails with short videos of workout tips. I refer to these all the time to help make at home work outs more effective.

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

It would be that you should just get started. That’s the hardest part. The workouts are still hard, but you’ll see its a challenge that you can tackle.

What is your fave FIT CHICKS Signature workouts & why?

I suppose if I had to chose one it would be tabatas because as our Chick sergeant says, ‘You can do anything for 20 seconds.’

CHICK SERGEANT SHOUT OUT

I am proud of Amanda because she always gives 150%. She always has a smile on her face and has worked so hard to get where she is today. You can see the motivation in her eyes and determination in how hard she pushes herself in every class. Plus she is 10x faster! Not only faster but her endurance has improved dramatically. Push Ups and Planks are sturdy and she can push harder and harder every class!

When you do the things you love, see results and having fun doing it– it helps being out those results faster as a lifestyle change and not just a quick fix. So proud of you, never give up! :)

Awesome job chick! 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!!

FIT CHICKS xo

 

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

FIT CHICKS hits CTV Morning…protein power breakfast recipes included!

Hey Chicks,

There is nothing better than wrapping up our indoor classes (outdoor sessions start on June 2nd plus you can still save $80 off!) than with a little TV love in my hometown of Ottawa!

Yesterday I headed CTV Morning to share some healthy love in 2 segments including a Supersweats Supersets workout and a nutrition spot talking about our “Complete in 3″ rule to eating balanced, healthy meals and 3 protein packed breakfast recipes to do just that.

Missed the episode?  Click on the links below to watch the spots:

SEGMENT 1 : “Super Sets aka Super Sweats” Workout


 

SEGMENT 2: The “Complete in 3″ Rule for Chick Approved Nutrition + 3 protein packed breakfast recipes

I was so excited though chatting about my omelet muffins and overnight oats that we didn’t get enough time to get through my protein power ball recipes :(  But not to worry – I have included the recipe below.

CHICK FEED:  5 Ingredient Basic Chick Power Protein Balls

This is the base recipe for 6 chick approved protein balls. Each ball has approx 12-15g of protein. Place with these ingredients and make your own personal faves.

Ingredients

  • 1/2 cup of protein powder of choice (we prefer whey protein but use what powder you prefer:  whey, egg protein, hemp, pea, etc)
  • 3 tbsp of nut or seed butter of choice
  • 2/3 cup of ground oats
  • 2 tbsp coconut flour
  • 1/2 – 3/4 cup of water

Directions

  1. Blend together all ingredients
  2. Start to pour in 1/2 cup of water.  If needed add a little more until it’s a rollable paste.  If too wet, add a little more ground oats.*
  3. Divide mixture into 6 portions and roll into balls
  4. Place in the freezer for 30 min

Note: For ground oats, simply buy large oats (not instant) and grind in your coffee grinder :)

CHICK TIPS:

  • Sweet Babies: If using plain protein powder or need a little more sweetness, add stevia, honey or maple syrup
  • Rock and Roll: Take the yumminess to the next level and roll your balls in coconut, cinnamon, dip in 80% dark chocolate or our fave choco sauce,  grated orange, cacao nibs…the possibilities are endless!
  • 6 or more ingredients: The above is just the base so add flavors and ingredients to make your fave combo.

FAVE CHICK POWER PROTEIN BALLS COMBOS:

  • Vanilla Cinnamon Coconut Cashew Craze: 1/2 cup Vanilla whey protein powder, 3 tbsp cashew butter, 2/3 cup ground oats, 2 tbsp coconut flour, 1 tsp of cinnamon, 2 tbsp of shredded unsweetened coconut (for rolling)
  • Ooo La La Orange Chocolate: 1/2 cup Chocolate Hemp protein powder, 3 tbsp almond butter, 2/3 cup of ground oats, 2 tbsp dark cocoa or raw cacao powder (sub for coconut flour), 10 drops of orange essential oil, orange zest (for rolling)
  • Pretend PB & Jelly: 1/2 cup plain protein powder, 3 tbsp of sunflower seed butter (tastes like PB!), 2/3 cup ground oats, 2 tbsp almond flour (sub for coconut flour), 1/3 cup of chopped raisins & apricots mixed

Have a fab weekend!

Laura your Head Chick

Posted in FIT CHICKS TV, Nutrition 101, Press & Media, Recipes, Uncategorized | 2 Comments

CHICK FEED: The Perfect “Girlie Grilled” Pineapple…& less than 5 ingredients!

Hey Chicks,

This sunshine is getting us so excited to not only head outdoors for our summer “FIERCE in 8″ starting next week BUT to do our second favorite thing other than exercising….HEALTHY EATING!

So sweet and delicious!

And what better way to healthy eat in the gorgeous weather than the BBQ (and in case you missed our “FIT CHICKS Guide to Healthy Grilling”, check it out).  Grilling fruit is one of the easiest, healthiest and yummiest ways to add some sweetness to your bbq without adding the pounds to your waistline. And the perfect fruit for this is Pineapple!

Grilled Pineapple Salsa Chicken Burger (pic sourced www.ourordinarylife.com)

CHICK FEED:  The Perfect “Girlie Grilled” Pineapple

Ingredients:

1 whole fresh pineapple
1 tablespoon freshly-squeezed lemon juice
2 tablespoons of raw honey (optional as it will already be sweet!)

Preparation:

1.       Trim and peel pineapple.

2.       Cut pineapple in rings or core and cut into wedges.

3.       In a small bowl, combine honey and lemon juice. Brush the glaze onto each slice of pineapple, coating completely.

4.       Preheat barbecue grill. Either oil or spray the grill rack with non-stick cooking spray.

5.       Place pineapple on the grill and cook approx 4 min on each side (turning so that grill marks are on all sides) until the pineapple becomes fragrant and starts to dry out on the surface. (Be careful not to overcook the pineapple as it will turn mushy. The natural sugars in fresh pineapple caramelize quickly when grilled so watch carefully so not to burn.)

6.       Remove from the grill and brush with any additional glaze one more time. Serve and enjoy!

 

Dessert time..Grilled Pineapple with frozen greek yogurt! (pic from seriouseats.com)

There are so many ways to eat this little piece of heaven like:

  • Serve with goat cheese, greek yogurt, coconut whipped cream or our 2 ingredient Ice cream recipe for dessert.
  • Put on a lean turkey or veggie burger for a Hawaiian kick
  • As a side with lean grilled pork or salmon (add a little hot sauce for extra flavor)
  • As a fruit kebab appetizer or in a fruit salsa topping
  • In a salad to kick it up a notch with toasted nuts and spinach
  • Enjoy with a glass of our Sassy Sangria …mocktail incl too

Don’t like pineapple? Try peaches, nectarines or even strawberries!

No BBQ, no prob!  All can be done on an electric grill or in a cast iron skillet (use the one with the grill marks for the full faux BBQ look)

Get creative chicks -  Eating REAL, WHOLE Foods made with LOVE can be exciting, exotic, delicious and simple.  Remember that sharing is caring so send any awesome recipes, tips or tricks our way!

Have a fierce day!

Laura – FIT CHICKS XO

 

CHICK TIP: How do you know you have the perfect pineapple? Smell the pineapple when purchasing. You should pick up a sweet flavor. The stronger the smell, the riper the fruit. Turn the pineapple upside down in an empty container for a few hours before you grill it to distribute the sugar throughout the fruit.

 

Posted in Chick Interviews, Nutrition 101, Nutrition Info, Recipes, Tips & Tricks, Uncategorized | Leave a comment

Our Healthy BBQ Guide hits The Calgary Herald!

Hey Chicks,

Long weekend is here and if you are like us you are PUMPED to fire up that that BBQ!

To help turn you into a healthy, girlie grilling goddess (who said you can’t make up your own title!), check out our FIT CHICKS Guide to Healthy BBQ featured on the CalgaryHerald.com. It includes some awesome tips, tricks and ideas to keep your eats “chick approved”.

And this is just the first installment! We will have some BBQ desserts, summer fun cocktails and more tips coming your way.

Have an awesome long weekend!

FIT CHICKS xo

PS Don’t forget we are gearing up to head outdoors and June classes are posted for registration. Plus to keep you feeling the healthy love this summer, we are offering a super special 12 week “FIERCE in 8″ to save $80 off when you sign up for June, July & Aug.

Any q’s or to upgrade your current registration, email info@fitchicks.ca and we will get you all set!

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

CHICK FEED: 5 Ingredient One Pot Turkey Chili (High protein, high fibre, gluten free)

Hey Chicks,

Even though it is technically spring, these chilly temperatures are not only making me pumped that FIERCE in 8 classes are still indoors for the May session starting May 5th but it’s still making me crave some serious warm/ love in the tummy feeling foods.  And you know me, I have the attention span of a 5 year old (and I loathe washing dishes!) so this one pot turkey chili made with 5 ingredients is my new go to. It is high protein, high fibre, and gluten free.  Plus it gets better with time so make a batch, portion it out for the week or freeze for easy meal prep:)

1 pot turkey chili

CHICK FEED:  5 Ingredient One Pot Turkey Chili

  • 454g of lean ground turkey or chicken
  • 1 – 412ml can of diced tomatoes (but if you like a more soupy chili, use the larger can or 2 small)
  • 1 can – 426ml can of kidney beans, undrained
  • 1 large white onion
  • Mixed peppers (choose from green, yellow and orange for color :)
  • EXTRA:  Seasonings incl Chili powder, salt and pepper

DIRECTIONS

  • Chop onions and peppers in large chunks.  Set peppers aside.
  • In a large pot, lightly pan fry onions over medium heat til slightly soft. Stir in ground turkey or chicken and cook til brown. Drain excess to get rid of excess fat or water and add back to pot.
  • Stir in can of tomatoes, kidney beans, chopped peppers and 1 tbsp. of chili powder (play with the amount of chili powder based on personal taste and amount of tomatoes)
  • Bring to a boil then reduce heat to low, cover and lightly simmer for a min of 10 min.  The longer you leave it, the better is tastes so I like to leave for at least 1 hour.
  • Season with salt and pepper to taste. Serve and enjoy!

CHICK TIPS

  • Thick Chili: For a thicker chili, scoop out one ladle of tomato juice and stir in 1 tsp of corn starch to create a slurry.  Make sure all chunks are blended in and then a stir back in.  Wait approx. 5 min and if still not thick enough, keep adding 1 tsp at time until desired consistency.
  • Super Swap Up: This recipe is versatile.  Swap out turkey for extra lean ground beef,  kidney beans for chick peas or peppers for butternut squash.  Food should be fun so play and see what you come up with!
  • Chili Powder Play: There are so many yummy spice blends out there.  Try ancho chili powder for a smokier flavour or spicy for an extra kick of heat.  Just remember to read the labels as many packaged spices have MSG, gluten or added sodium.

Do you have a fav 1 pot meal?  Sharing is caring so send my way!

Have a fab day,

Laura Your Head Chick

Posted in Livin' La Vida FIT CHICK!, Nutrition 101, Nutrition Info, q&a, Recipes, Uncategorized | 1 Comment

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