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FIT CHICKS CHAT: Episode #63 – Head Chicks Recap: Our Thoughts on the Keto Diet

 


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Hey Chicks,

This week on the podcast we had an incredible interview with Leanne Vogel, the SUPER awesome nutritionist & founder of HealthfulPursuit.com, host of The Keto Diet Podcast & author of the bestselling book, The Keto Diet. Leanne shared a TON of insight into the world of keto. In this Head Chicks Recap, Amanda and Laura share their thoughts on the keto diet, how you can find an eating style that works for you, and their personal approach to eating for health!

You can listen to Leanne’s interview in Episode #62 of FIT CHICKS Chat

Killer Resources!

  1. Fitness & Nutrition Expert Program:   Get certified in fitness, nutrition, wellness & business in 12 weeks! Registration is open for the Sept 27, 2017
  2. Natural Weight Loss Coach: Become a nutrition weight loss expert!  8 week program starts Oct 23, 2017

Want to help support the show?

  • Subscribe to us on iTunes and leave a review. Android users can subscribe on Google Play so you never miss an episode!
  • Stay in the loop for future podcasts by Clicking here and we will make sure you are the first to know when they are available plus other awesome bonuses too!
  • Email us at info@fitchicks.ca with any questions fitness, nutrition, wellness or business that you would like us to give our 2 cents about!
  • Follow us on Facebook!

Happy Listening!

Laura & Amanda – FIT CHICKS xo

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

FIT CHICKS CHAT: Episode #62 – The Ketogenic Diet 101 with Leanne Vogel

leanne

 

 

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Hey Chicks,

Have you been hearing about the ketogenic diet and wondering what the heck it is & how it works?

On today’s episode, we have Leanne Vogel, the SUPER awesome nutritionist, founder of HealthfulPursuit.com, host of The Keto Diet Podcast, and author of the bestselling book “The Keto Diet”, joining us to break it all down for you! We are covering it all – from what is keto and why it can be beneficial to your health (plus if this could work for you or not), to sugar vs fat burners and what is happening in your body during ketosis, to Leanne’s Top 5 keto approved foods, and top 3 tips to test the keto lifestyle. This is a PACKED podcast with tons of nutrition info you do not want to miss!

In this episode, we cover:

  • Leanne’s health journey  and how transitioning from vegan to a ketogenic approach revamped her body & hormones
  • Ketogenic Diet 101 – What it is, how to works & why it can be a health gamechanger
  • Sugar burners vs fat burners
  • Keto for fat loss and why it works
  • The difference between ketosis and ketoacidosis
  • The keys to testing if you are in ketosis
  • In Leanne’s words, the most important thing to focus on when starting Keto
  • Leanne’s top 5 “go to” keto approved foods that she uses on the regular and how they could incorporate easily into everyday
  • 3 simple tips to make transitioning to keto easy and stop feeling like they are “doing something wrong”
  • Resources to learn more about your body and support yourself through this transition
  • How Leanne personally balances her health, wellness, fitness with all of the amazing things she does in her work and personal life

3 Key Points:

  • Hormonal Balance is KEY to health & weight loss!
  • No matter what diet you eat – keto or not – the base should be real whole foods.
  • Stop listening outside to what you need and start looking inside to find what your body truly wants and what you want out of life. It is a gamechanger

Resources Mentioned:

HealthfulPursuit.com – Leanne’s Website https://www.healthfulpursuit.com/
The Keto Diet Podcast– Leanne’s Podcast https://www.healthfulpursuit.com/podcast/
Get a copy of Leanne’s “The Keto Diet” Book– http://ketodietbook.com/

Killer Resources!

  1. Fitness & Nutrition Expert Program:   Get certified in fitness, nutrition, wellness & business in 12 weeks! Registration is open for the Sept 27, 2017
  2. Natural Weight Loss Coach: Become a nutrition weight loss expert!  8 week program starts Oct 23, 2017

Want to help support the show?

  • Subscribe to us on iTunes and leave a review. Android users can subscribe on Google Play so you never miss an episode!
  • Stay in the loop for future podcasts by Clicking here and we will make sure you are the first to know when they are available plus other awesome bonuses too!
  • Email us at info@fitchicks.ca with any questions fitness, nutrition, wellness or business that you would like us to give our 2 cents about!
  • Follow us on Facebook!

Happy Listening!

Laura & Amanda – FIT CHICKS xo

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

FIT CHICKS CHAT: Episode #61 – Head Chicks Recap

 


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Hey Chicks,

This week on the podcast we had the honor of interviewing one of our AMAZING fitness idols, Jillian Michaels! In this Head Chick Recap, Amanda and Laura share behind the scenes what happened during this exciting (and nerve racking interview!), why Jillian has been a key influence in creating their fitness careers and why you should never take no for an answer when it comes to your dreams.

 

Watch the full Jillian Michaels interview here

Killer Resources!

  1. Fitness & Nutrition Expert Program:   Get certified in fitness, nutrition, wellness & business in 12 weeks! Registration is open for the Sept 27, 2017
  2. Natural Weight Loss Coach: Become a nutrition weight loss expert!  8 week program starts Oct 23, 2017

Want to help support the show?

  • Subscribe to us on iTunes and leave a review. Android users can subscribe on Google Play so you never miss an episode!
  • Stay in the loop for future podcasts by Clicking here and we will make sure you are the first to know when they are available plus other awesome bonuses too!
  • Email us at info@fitchicks.ca with any questions fitness, nutrition, wellness or business that you would like us to give our 2 cents about!
  • Follow us on Facebook!

Happy Listening!

Laura & Amanda – FIT CHICKS xo

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

FIT CHICKS CHAT: Episode #60 – Interview with Jillian Michaels

creativity is Intelligence having fun

 

 

Hey Chicks,

This week we were beyond excited to have this amazing guest on the show! I was fangirling so hard, I can’t help but adore her!!!  It was difficult to keep our guest a secret, but now the cat is out of the bag and we can share with you my interview with the one and only Jillian Michaels!!!!

Jillian Michaels is the world’s leading fitness expert, renowned nutritionist and successful entrepreneur. With an international community of followers exceeding 100 million, Jillian’s dominance in health and wellness extends to hit television series, successful fitness DVDs, a popular exercises streaming platform, 8 New York Times bestselling books, an award-winning podcast, live speaking engagements, a new fitness app, popular social media channels and a list of key business partnerships and investments.

Jillian launched her company, Empowered Media, LLC, with her business partner Giancarlo Chersich in 2006. In the past decade, Empowered Media has become a monumental wellness empire dedicated to total-life solutions comprising all aspects of living well, including nutrition, fitness, self-help and overall lifestyle. From strategic partnerships and investments in Thrive Market, Greensbury Market, Lucky Jack Coffee and Aqua Hydrate to Jillian’s athletic apparel line Impact and healthy food line Slim Soul, Jillian’s brand has touched every facet of nutrition, fitness and self-help.

 

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In this episode, we cover:

  • Jillian’s 12 Hour Rule
  • Why fitting in your workout is more important than where you workout
  • Breaking away from routine
  • Equipment you can use at home and other tools to make your workout program the most effective
  • Apps, and how they can be a real game changer
  • Fit Fusion and why I need to stop being a dinosaur and get with the new online streaming
  • The evolution of the fitness industry
  • How a fitness platform is like a music festival
  • Who in the industry Jillian is collaborating with and why
  • Jillian’s top tips on what you should do if you are just starting out in your fitness journey or if you are looking to up the ante

3 Key Points:

    1. You do not have to be perfect but you just have to get started, so find the right tools to make that happen for you.
    2. If you are just starting out, common sense and balance are key to getting the results you are working your butt off for. Remember it is calories in, calories out, try to avoid chemicals, move at least 30 minutes 4 x per week and have a variety of workouts to keep your body guessing.
    3. Finding time to take care of yourself is just as important as taking care of everyone else, so make your health a priority!

Bonus tip for fit pros:

  • If you are part of the fitness industry you need to be supporting and lifting each other up as we should all be working together as a collective instead of hating on one another!

Resources mentioned:

JILLIAN MICHAELS APP

  • The app is like having Jillian as your own personal trainer – anytime, anywhere, right on your device
  • Hundreds of fully customizable workouts for any level of fitness
  • Meal plans for a variety of dietary needs including vegan, gluten free and more
  • Easy recipes developed with registered dieticians and pro chefs
  • Available for Android and iOS and already has over 500 5-star reviews
  • Get the app at www.jillianmichaels.com or on iTunes Canada

FITFUSION

  • FitFusion is the leading streaming workout platform created by Jillian Michaels to bring the world’s top names in fitness together in one place
  • Over 350 workouts from all modalities including HIIT, yoga, Pilates, strength training, kick-boxing, bootcamp, indoor cycling and more.
  • Something for any and every fitness level
  • Available anytime, anywhere from your computer, phone, table, and even TV
  • Check it out at www.FITFUSION.com or on iTunes Canada

Follow Jillian on social media:

FB: @jillianmichaels

TWITTER: @jillianmichaels

INSTAGRAM: @jillianmichaels

Killer Resources!

  1. Fitness & Nutrition Expert Program:   Get certified in fitness, nutrition, wellness & business in 12 weeks! Registration is open for the Sept 27, 2017
  2. Natural Weight Loss Coach: Become a nutrition weight loss expert!  8 week program starts Oct 23, 2017

Want to help support the show?

  • Subscribe to us on iTunes and leave a review. Android users can subscribe on Google Play so you never miss an episode!
  • Stay in the loop for future podcasts by Clicking here and we will make sure you are the first to know when they are available plus other awesome bonuses too!
  • Email us at info@fitchicks.ca with any questions fitness, nutrition, wellness or business that you would like us to give our 2 cents about!
  • Follow us on Facebook!

Happy Listening!

Laura & Amanda – FIT CHICKS xo

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

FIT CHICKS CHAT: Episode #58 – Top 5 Tips to “Healthy Host” Your Next Event

creativity is Intelligence having fun

 


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Hey Chicks,

When trying to live healthy, events can be a stressful nightmare…whether you are hosting or attending them. It doesn’t have to be that way if you have the right tools! With Canada Day & Fourth of July celebrations in full swing this month, the Head Chicks will set you up with their top 5 strategies to help you host or attend events, and stay in line with your goals so you can enjoy your time and not stress about your waistline

 

In this episode, we cover:

  • How to keep on track while hosting  or attending an event
  • Fun food ideas to offer while staying within your food philosophies
  • Apps to avoid sugar crashes and cravings
  • Avoiding the dessert disasters
  • Eating more veggies
  • Sweet salad options
  • Nixing the sugar bomb cocktails and what to offer up instead
  • How alcohol can crash your results long term and what to do instead
  • Activities to add in to get the party going
  • Why you should have a planned activity at every event

3 Key Points:

    1. You do not have to change up your own food philosophies in order to be a fab host! Just adapt recipes to make the food fun, unique but still healthy.
    2. Alcohol can have a major negative affect on your own fitness and health results. Combine that with the sugary cocktails we love at fun events and you are asking for trouble. Look for unique low sugar variations to make your drinks exciting and refreshing without the excessive calories and carb overload.
    3. Get moving! Plan some fun activities at your event for mingling ease as well as a fun way to get in those extra steps or burn a few calories.

Resources mentioned:

Killer Resources!

  1. Fitness & Nutrition Expert Program:   Get certified in fitness, nutrition, wellness & business in 12 weeks! Registration is open for the Sept 27, 2017
  2. Natural Weight Loss Coach: Become a nutrition weight loss expert!  8 week program starts Oct 23, 2017

Want to help support the show?

  • Subscribe to us on iTunes and leave a review. Android users can subscribe on Google Play so you never miss an episode!
  • Stay in the loop for future podcasts by Clicking here and we will make sure you are the first to know when they are available plus other awesome bonuses too!
  • Email us at info@fitchicks.ca with any questions fitness, nutrition, wellness or business that you would like us to give our 2 cents about!
  • Follow us on Facebook!

Happy Listening!

Laura & Amanda – FIT CHICKS xo

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

FIT CHICKS CHAT EPISODE #57: Finding your fit with Kathleen Trotter


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Hey Chicks,

This week on the podcast, we are welcoming one of our “fitness sisters” who shares our beliefs in Livin’ La Vida FIT CHICK, Kathleen Trotter! As personal trainer, fitness media expert and featured health writer for the Globe & Mail & Huffington Post,  Kathleen’s work is all about helping how to create a lifestyle of health that actually works for YOU and not based on a cookie cutter approach.
kathleen

Kathleen Trotter has been a personal trainer and fitness expert since 2002 and a fitness writer and media expert since 2008. She has been the featured personal trainer in The Globe and Mail’s online Fitness Basics weekly web series since 2002.

Her videos are regularly included in The Globe’s weekly newsletter for subscribers. Kathleen also writes two columns for The Globe and Mail and blogs regularly for The Huffington Post and Healthy Directions magazine. In addition, she has written for Impact Magazine, Breathe, Alive, Canadian Running, Today’s Parent, Chatelaine, and Glow.

Kathleen makes regular TV and media appearances on CTV News, CHCH News, Breakfast Television, and CBC. She has been a guest on the radio shows Beyond the Cheers and the John Oakley Show. Since early 2014 she has worked with Sears Canada as their health ambassador, appearing both in TV and print media.

A selection of Kathleen’s videos are available on her YouTube channel. Recently, Kathleen was hired as a nutritional ambassador for a chain of Mexican restaurants called Quesada, for whom she advocates healthy nutrition choices on the go. On behalf of Quesada, Kathleen makes appearances on Toronto’s Breakfast Television. Her monthly “Trotter’s Tips” can be found in Quesada stores across Canada.


In this episode, we cover:

  • Discovering that we are “fitness sisters” in that we believe in the same healthy principles of Living La Vida FIT CHICK
  • The importance of making fitness fun and social
  • Fun ways to incorporate fitness into your daily life
  • Why you should avoid things you are not into
  • Finding your fitness bliss
  • Eating real, whole foods made with love
  • Why eating should not be a punishment
  • Giving yourself some love and avoiding the negative self talk
  • Staying in your fitness lane
  • Spreading the healthy love within your community

3 Key Points:

  1. Move everyday! Even if you do not have a lot of time fit in small increments because every little bit adds up!
  2. Eat because you love your body and feel privileged that you are able to do so rather than deprived.
  3. Meet people where they are on their own healthy journey to keep them motivated and excited and not overwhelmed.

Resources Mentioned:

Killer Resources!

  1. Fitness & Nutrition Expert Program:   Get certified in fitness, nutrition, wellness & business in 12 weeks! Registration is open for the Sept 27, 2017
  2. Natural Weight Loss Coach: Become a nutrition weight loss expert!  8 week program starts Oct 23, 2017

Want to help support the show?

  • Subscribe to us on iTunes and leave a review. Android users can subscribe on Google Play so you never miss an episode!
  • Stay in the loop for future podcasts by Clicking here and we will make sure you are the first to know when they are available plus other awesome bonuses too!
  • Email us at info@fitchicks.ca with any questions fitness, nutrition, wellness or business that you would like us to give our 2 cents about!
  • Follow us on Facebook!

Happy Listening!

Laura & Amanda – FIT CHICKS xo

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

A renewed love of sports & confidence thanks to her bootcamp tribe: Navjit’s fitness success story!

JUNE CHICK OF THE MONTH

Hey Chicks,

Summer is here outdoor bootcamps  and have arrived! Need some encouragement to get out there and get sweating? Well look no further than our latest FIT CHICKS success….the fabulous Navjit!

Being fit means different things to different people – for some it is losing weight or inches and for others it is about making healthy changes.

For Navjit from our Toronto Orde Street location, joining FIT CHICKS bootcamp has not only renewed her love of sports, but has given her the confidence and improved strength/skills to get back into basketball and volleyball…all thanks to the support of her bootcamp tribe!

We are super excited to share her story with you but it is better if she tells you….take it away Navjit!

What made you decide to join FIT CHICKS?

I joined at the suggestion of my sister who has always been a lot better at working out regularly, than I have been. The fact that the camp is just a stone’s throw away from my place, was a big bonus.

NAVJIT_BLOG

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?

For me, I’ve been really excited about my improved overall, functional, as well as athletic fitness. Through bootcamp, I’ve been able to better manage a few muscular imbalances in my body which has made my day to day more comfortable. More excitingly, I’ve noticed that my performance in the sports I enjoy participating in has improved! Nothing beats the moment when you realize you just jumped higher than you have before in order to make that (volleyball) block.

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

I’m not gonna lie, I want to nap through sessions A LOT. We’re all busy and tired. The number of times my classmates and I talk about having wanted to nap instead of working out, is comical. The thing that keeps me motivated is my bootcamp tribe. Whether it be Lara (our Chick Sargeant), or one of my fellow participants, their dedication to show up also motivates me. If I just show up, I personally think, that alone is a big accomplishment. You never know what will happen during session to further motivate you and more often than not, I end up leaving the session with more energy than I came into session with. I love my Orde tribe!

What are 2 – 3 tools you use to keep you on a healthy track outside of class?

I love to stay active with sports. Thanks to the added fitness level I achieved through bootcamp alone, I’ve been able to return to basketball and volleyball. I do sport twice a week in addition to bootcamp twice a week. I have also been keen on exploring additional sports.

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

Just show up. Don’t give yourself permission to skip out on an activity. By all means, take it easy if you need to but don’t avoid it all together. Part of starting your journey if figuring out what you like/what you don’t like more so than what you can do/not do. If you like something enough, you’ll stick to it regardless of whether or not you can perform at an Olympic level. How much you can do is not important so much as how much you try and how much you challenge yourself. That’s how I see it 😉

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

I like a quick, easy, healthy snack over a full meal. My go to easy-peasy option is a boiled egg. It’s inexpensive, easy to prepare, easy to transport and really hits the spot. If I want to make it into more of a meal, I usually add in a bit of fruit.

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

I’m a pretty light packer and like to keep things simple. Musts for me are having my gym bag always packed with a few different sock options. I like to have spares in case I work up too much of a sweat!. My footwear is also always packed and always switched out according to which activity I’m doing.

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 don’t know why but I like the pyramid workout! As for as what’s different about my bootcamp experience compared to a gym or other classes the biggest difference is that this is actually hella FUN!

navjit_blog2

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?

Life is very transient in nature. Something that is true about your life one moment, maybe isn’t true about your life an instant later, in the grand scheme of things. I don’t take for granted that in this moment in time I have good health and that it takes work on my part to keep it that way. Things will change but I can be in control of doing what’s best for me. For me, fitness is less about my muscle tone as it it about finding something you enjoy doing or learning, and doing it with good company. I’m so glad to have found all of the above through FIT CHICKS bootcamp, especially since it has been a turning off point for my long dormant active lifestyle. If it weren’t for FIT CHICKS, I wouldn’t have gotten back into sports and I wouldn’t have connected with new people! It has helped open up a pathway in my life that I wouldn’t have otherwise experienced and I’m all the better for it.

Navjit, thank you so much for sharing your inspiring story! We are all super proud of you!

FIT CHICKS xo

PS- If you are ready to lose weight, build strength and feel amazing this summer, join our Outdoor Summer Bootcamps starting July 4th for 8 weeks FIERCE, FUN & FAT BLASTING Workouts that will get you results!  But you gotta start NOW!  Enter code “chickpower8” to save $50 off your July Bootcamp starting July 4th…see you there 🙂

 

Episode 56 – FIT CHICKS Chat: From Competitions to Moderation 365 – an interview with Jill Coleman

 

JILLFIT

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Jill Coleman is founder of JillFit.com and co-founder of Metabolic Effect, Inc. Her passion lies in coaching in the areas of mindset, body, and business  via her flagship program, The Best Of You (BOY) Coaching Club mentorship, as well as a few signature online programs, like the Mindset Makeover, the Food Obsession Boot Camp and her 52-week exercise program, the Total Training Experience (TTE).

In this episode, we cover:

  • Jill’s story: from competing to her current healthy lifestyle
  • How to stay healthy and happy when you are incorporating fitness and nutrition into your life
  • Jill’s Moderation 365 method
  • How to avoid the pitfalls of yoyo dieting
  • Shifting your mindset to once and for all let go of obsessive habits in the gym and kitchen
  • How to incorporate “Food Gimme’s”
  • Planning for pre-emptive food cheats
  • Fitness training for everyday living
  • Mindset and how it can affect your daily life and goals

3 Key Points:

  1. Stop counting calories and instead look for food satisfaction with the Moderation 365 method.
  2. Plan for your goals and life so you can make it a lifestyle change and not just a temporary fix.
  3. Choose to have the mindset to feel good, see the life you want to create, and take action today to do so.

Resources Mentioned:

Killer Resources!

  1. Fitness & Nutrition Expert Program:   Get certified in fitness, nutrition, wellness & business in 12 weeks! Registration is open for the Sept 27, 2017
  2. Natural Weight Loss Coach: Become a nutrition weight loss expert!  8 week program starts Oct 23, 2017

Want to help support the show?

  • Subscribe to us on iTunes and leave a review. Android users can subscribe on Google Play so you never miss an episode!
  • Stay in the loop for future podcasts by Clicking here and we will make sure you are the first to know when they are available plus other awesome bonuses too!
  • Email us at info@fitchicks.ca with any questions fitness, nutrition, wellness or business that you would like us to give our 2 cents about!
  • Follow us on Facebook!

Happy Listening!

Laura & Amanda – FIT CHICKS xo

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

Episode 54 – FIT CHICKS Chat: Get like Gumbi! How to stretch for results!

Hey Chick,

Are you what we call a “skimpy stretcher”? Do you rock your workout, but then allow no time for a proper warm up or stretch following?

Stretching is one of the MOST important elements of your workout; for flexibility, recovery, injury prevention, and so much more!

In Episode 54 of FIT CHICKS Chat, Head Chicks Laura and Amanda discuss:

  • Why getting like Gumbi is a must add to any fitness routine
  • How to set up a simple stretching routine
  • Their personal fave stretches
  • Enhancing your range of motion
  • Reducing stress

gumbi


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Want to help support the show?

  1. Subscribe to us on iTunes and leave a review. Android users can subscribe on Google Play so you never miss an episode!
  2. Stay in the loop for future podcasts by Clicking here and we will make sure you are the first to know when they are available plus other awesome bonuses too!
  3. Email us at info@fitchicks.ca with any questions fitness, nutrition, wellness or business that you would like us to give our 2 cents about!
  4. Follow us on Facebook!

Happy Listening!

Laura & Amanda – FIT CHICKS xo

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

Episode 53 – FIT CHICKS Chat: Top 4 reasons your race may be sabotaging your weight loss!

Hey Chick,

Have you ever started training for a 5k, 10k, marathon or more thinking that you will easily shed weight but the opposite happened? While running is great cardiovascular activity it does not mean instant weight loss.

In Episode 53 of FIT CHICKS Chat, Head Chicks Laura and Amanda discuss:

  • Different types of races
  • How we overestimate the caloric burn of race training
  • Why you also need to include strength training in your routine
  • How training can dehydrate you
  • Inflammation caused by training

race

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Want to help support the show?

  1. Subscribe to us on iTunes and leave a review. Android users can subscribe on Google Play so you never miss an episode!
  2. Stay in the loop for future podcasts by Clicking here and we will make sure you are the first to know when they are available plus other awesome bonuses too!
  3. Email us at info@fitchicks.ca with any questions fitness, nutrition, wellness or business that you would like us to give our 2 cents about!
  4. Follow us on Facebook!

Happy Listening!

Laura & Amanda – FIT CHICKS xo

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