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10lbs lost, 10in down & finding fitness after breast cancer: Celebrating Maria fitness & weight loss journey

Hey Chick,

Today we are celebrating a Chick of the Month, Maria from our Mississauga Bootcamp, who has touched our hearts and inspired us on SO many levels.

This is a story about finding fitness after surviving breast cancer & owning her POWER.

This is a story about starting your fitness journey at any age & any stage (Maria is a FIERCE 57!)

This is a story about working hard and reaching goals (like fitting into clothes she hasn’t since her 20’s)

Starting can be the hardest part. It is uncomfortable and scary at times and that is OK, we grow and change for the better when we step out of our comfort zones BUT you have to take action!

If you are getting ready to start or get back on your fitness journey after being on hiatus then Maria’s story below is a must read. After seeing her friends’ awesome results, Maria joined FIT CHICKS and has lost 10lbs & 10 inches and found a love of fitness…all with just starting with 2 days per week!

With that we are done talking and will let the fierce Maria take it away…read on!

 

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1. What made you decide to join FIT CHICKS ? 

My story – I’m a breast cancer survivor – I was diagnosed October 2006; had surgery and chemo.  I also choose to work during chemo as I knew if I worked I would heal faster.  Now coming on my 10th anniversary of when I was told I had cancer – I’m here to tell my story.  I’m doing great.  Throughout my journey I remained positive, the support of my family & friends made this chapter of my life okay.  I dealt with it and moved on to write many more chapters – happy chapters & I’m still not finished.  I decided that I wanted to do the Princess Margaret Cancer walk this year – I did it in 2007 right after the end of my chemo treatment.  To do it this September – I knew I needed to get “fit” – so that is why I started FIT CHICKS – to get fit for the walk & also for the rest of my life.  I plan on a long life as my bucket list is very long.  I so believe that if you stay positive, think positive it all comes back to you positively!   

I’ve also been on many diets (Nutri-System, Jennie Craig, Weight Watchers) and exercise (Curves) programs before & they worked for a bit.  My colleague Lianne has been doing FIT CHICKS and I’ve seen her results. I knew this was the last time for me to do this….I asked Lianne if I could attend one class to see if this might be something that would interest me.  I went to that class on Wed. Feb. 3rd; fell in love and signed up for 12weeks on Feb. 4th and I’m not stopping.   

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

Since joining (it has been 8 weeks so far) I’ve noticed a big change in how I feel.  After each class I have more 4energy and sleep better at night.  Sleeping was always a huge problem for me.  I can now sleep for 4 to 5 hours without waking up.  Regarding nutrition – I’ve always eaten well however now I’m more careful what goes in.  I’ve been eating out less since I started FIT CHICKS;  I bring my lunch every day including snacks.

 I’m also thrilled to share some news…I went shopping again for some clothes – I was looking for a pair of black dress pants – found them in size 18 (I haven’t been an 18 since at least my early 20’s).  I also bought myself a pair of black skinny jeans (yes they have a bit of stretch) however I picked up a size 16….OMG I thought I was going to faint.

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

Biggest challenge in being more active is “TIME”.  With the job that I have, sometimes I have some really long days.  At the end of a really busy crazy day, I’m tired and just want to eat (sometimes) and just go to sleep.  I’m taking baby steps in this area – I work out two times a week and I’m starting to add a bit of extra exercise on the days I don’t do FIT CHICKS – power walking mostly.   I’d like to get FIT so I can start doing some running.  That is my goal.

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

I love to cook and take lunch every day.  Since I started FIT CHICKS Kelly mentioned a great scrambled egg recipe with vegetables.  I’ve made my own version of this with veggies – chopped onion, pepper, zucchini, cherry tomatoes that I love.  I also make my own “ground turkey burgers”  – lean ground turkey, a bit of bread crumbs or oats; some parmesan cheese, parsley, salt, pepper, some chili pepper; one egg, mix and place on a rack in the oven or BBQ – My cheat meal.   

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

My Nutri-bullet; definitely music and my new best friend – my sneakers!

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

I love the FIT CHICKS classes as they are never boring.  They are a “total” body workout.  Like I mentioned I’ve done Curves and I also went to a small gym to work out with a personal trainer.  At the beginning I liked them, however I got bored. FIT CHICKS is not boring – the instructor is very motivational before, during and after class.  The ladies in the class are also great.  I’m new to this “fitness stuff” and since day one I have not worried about how I look, how slow I am.  Everyone in class and the instructor motivate me to keep moving.  They are all “normal people” and they don’t intimidate me.  I look forward to Mondays & Wednesday’s.  It’s written in my day timer like a doctor’s appointment – FIT CHICKS Boot Camp!

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

I’m a positive thinker.  I read a lot of books – Abraham, TUT – The Universe, The Secret, etc.  I receive daily positive notes in my inbox and they are the first emails I open before anything else. I’ve read that every once & awhile you should do something that scares  –  starting FIT CHICKS scared me.  I didn’t think I would be able to do it.  Now 8 weeks later…look at me! 

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My mind was always FIT, now I’m getting my body FIT inside & out!  Gratitude leads to greatness…I’m grateful every day! Thank you Lianne and Kelly in believing in me, pushing me to do better, be stronger and FIT!

 

Guest Post: 7 Steps to Landing Your Dream Job in the Fitness Industry

Hey Chicks,

If you have thought about working in the fitness industry, are part of our Fitness & Nutrition Expert Program and just entering the fitness biz or have been training for a long time but looking for a new job, this is a must read for you!

Today we have some awesome insight and tips from Jodi Rumack, one of Canada’s leading mentors for personal trainers and group fitness instructors.  She has helped open over 60 fitness clubs across Canada, has hired & trained over 1000 personal trainers and managed teams of up to 100 trainers and managers to help you start or take your fitness career to the next level….take it away Jodi!

SPECIAL GUEST POST:  7 Steps to Landing Your Dream Job in the Fitness Industry

Congratulations – You’ve just finished your Personal Training or Group Exercise certification and you cannot wait to start working and helping others! Am I right? I totally know how you feel. It’s so exciting to know that you are qualified to do what you have been dreaming of but you’re not really sure where to start.

Should you apply everywhere? Or just to a couple places? Should you apply online? Should you follow up once you’ve submitted your resume? How many times? There are so many questions!

Check out my 7 tips to landing that perfect role for you:

  • Get clear on who you want to help. Are you looking to work with top executives? Do you want to work with moms who are trying to get fit again after having a baby? Do you want to help young athletes get stronger, leaner, faster? This is what we call your client avatar. Knowing who you want to work with will help you figure out where you want to apply to work.
  • Do your research. Once you know who you want to work with, search for all the different companies in your area. Let’s say you’ve decided you want to work with women only, in a group setting with women who want to lose 10-20lbs and get sexy. Look up clubs or studios that offer women-only group exercise classes, or boot camp companies that cater specifically to women. Learn about the company, read the website and check out their social media platforms. After you’ve done all of your research, choose the top five places you’d like to work, you can start applying!
  • Apply for a position. The majority of companies will have an online process for applying for the roles they are looking to fill. Be sure to apply online and follow the instructions. If they ask for a cover letter, make sure it is specific to each company. Don’t COPY & PASTE! The last thing you want is to have the wrong company name on your cover letter. When possible, apply in person as well. Find out the name of the manager ahead of time. There are so many resumes piling up on a his/her desk but when you how up knowing their name, in business attire with a copy of your resume, you will stand out from the crowd BIG TIME! Applying in person, giving them a face to the name, will help them remember you. It also shows that you were willing to go the extra mile to connect with them to show them that you really want the position.

    RESUME TIP: When you write your objective at the top of your resume, ensure that the objective discusses how you will lend your skills to help the company. Don’t make it about you and how you want to develop your skills-big mistake!

  • Follow up. My rule of thumb? Follow up until you get an express NO. Until then, the door to getting the interview is wide open! One of the biggest things I look for when hiring is if the candidate takes initiative. Following up shows me that you definitely know how to do that!
  • Go for the interview. Once you land the interview, you’ll need to arrive in business casual (unless otherwise directed) and bring your workout gear. Arrive 15 minutes early, no excuses. Bring a copy of your resume and a list of questions. The interviewer wants to see that you are prepared. Asking questions about the company and about the interviewer shows you’ve done your homework. Ask how they got into the industry? What’s the most important lesson they’ve learned about training clients? What’s the one thing you can do to help them build their business the most?
  • Follow up again. Once the interview is done, be sure to ask for the date by when they will get back to you. Don’t leave without knowing this. Within 24hrs send a thank you email for meeting with you and let them know you are looking forward to hearing from them. If you don’t hear back by the time expected,  wait 48hrs, and follow up again by phone or email. Continue to follow up until you get a final answer.
  • Keep track of everything. Write yourself a list of the places you’ve applied. Track the date you sent your resume, if you applied in person, what they said, when you followed up and how, etc….This will help you stay organized and ensure you are giving the right information and responses to each location.

The right role is waiting for you, so stay focused, follow the steps and keep at it.

Good luck!

Jodi

About Jodi Rumack

With 16 years of fitness industry experience behind her, Jodi Rumack founded Personal Training Mentors Inc. in JodiRumack-HeadShots2015-11-23-69622013. Jodi has traveled across Canada and opened over 60 fitness clubs. She has hired & trained over 1000 personal trainers, and managed teams of up to 100 trainers and managers. Jodi has driven over $14 million in program and personal training sales and is passionate about helping fitness professionals maximize their businesses. Jodi has been featured on multiple media outlets all about recruiting and building a successful business, including the Personal Trainer Development Centre, Fitness Business Podcast and Fitness Business Canada Magazine. For more information, visit www.ptmentors.com.

SPECIAL PODCAST: I exercise & but still can’t lose weight!

 

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Hey Chick,

Are you exercising everyday and not reaching your weight loss goals?

This is a question I get a lot from peeps so it was perfect timing when I was asked to share some FC expertise on the Make Your Body Work Podcast hosted by Dave Smith, a fierce fellow Canadian fitness professional who is we love and is spreading the healthy love with his work.

You know how much I LOVE to talk so in this 30 min we covered a TON of ground around a specific question his listener, Joy, sent in about how she exercises every day with cardio, weights and classes and still can not lose weight.  Check out her question below.

I feel like I’m lucky because I actually love to exercise. I go to the gym every day to do cardio, weights, classes, and almost always look forward to it (not always, but most of the time!) but I still carry a little extra weight around my waist and in my butt. Sometimes I wonder if I’m exercising too much. What do you think? I really just want to be healthy, but would love to tone up too.

-Joy C

In true FIT CHICKS form, we look at the whole picture – from fitness, nutrition and wellness -and chatted about what factors in each areas could actually be holding you back from reaching your goals.  Plus how you can make easy health tweaks that will make all the difference, exercise less and ge BETTER results (how fab is that!?)

If this sounds like you, make sure to listen.   I want you to reach your goals to feel like the fierce chick you are meant to so please leave your questions / comments below and I will help as much as I can :)

Happy listening and don’t forget our Spring Shape Up starts April 4th & registration is open today!

Laura – FIT CHICKS xo

 

Laura Jackson is Founder of FIT CHICKS®, Canada’s largest women’s only fitness company. Starting in 2008 with only 7 chicks and many companies in the industry failing to grow, Laura’s goal of “fierce fitness made fun” that’s accessible to ALL women expanded their award winning women’s only boot camp from over 20 locations to include health retreats, fitness DVD’s programs, nutrition challenges and FIT CHICKS Academy(r) online certification programs. To date she has helped over 7500 women reach their goals.

Certified Personal Trainer, IDFA Fitness Competitor, Culinary Nutrition Expert and Holistic Nutritionist, Laura is the TV Host of “Shape Up with FIT CHICKS” on Rogers TV. She is also a fitness and nutrition contributor to national publications and TV Shows such as Canadian Living Magazine, The National Post, Breakfast Television, CTV Morning Live and has appeared on CBC’s “Dragon’s Den” and The Shopping Channel

Laura’s commitment to women’s health earned her 2015 Top 3 Fitness Professionals in Canada by Can FIT Pro & Stevie Award for Women in Business – Health & Wellness Company of the Year.  

She will continue her of helping women create the life, health & career of their dreams and build healthier communities around the world with the internationally recognized FIT CHICKS(R) Academy online Fitness & Nutrition Expert Certification Program and giving back through Big Sisters “Go Girls” Mentoring Program.   Visit www.fitchicks.ca for more information.

 

FIT CHICKS Academy Spotlight: Honey Garlic Chicken with Sesame Spaghetti Squash Noodles by Judit D.

Hey Chick,

Today we have not only a SUPER delish healthy chinese food make over for you but an amazing fitness / health transformation from one of our FIT CHICKS Fitness & Nutrition Expert Students, Judit!

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(Left) Before Judit embraced her new MINDSET and health transformation (Right) Judit after losing 58lbs, getting certified and helping others live their best lives!

Judit started on her own fitness and health transformation and lost an incredible 58lbs before joining the Fitness & Nutrition Expert program with us in September 2015 to help others do the same.

She is now owner / operator of her own online fitness coaching business, Redefined Me, creates her own schedule and still gets to be an amazing, healthy mama to her 2 kids and is living her dream of helping women redefine their lives to be the BEST version of themselves.

We asked Judit to share a little about how her fitness transformation and what her life is like now before we get into her yummy recipe:

“I spent way too much time overweight, depressed and fatigued, and was not myself. I tried several diets throughout the years, but always gave up within the first 2 weeks.  I realized that what I needed to change before starting new habits was my MINDSET. 

It is not a DIET, it is a lifestyle. I needed to adapt my life, not just go on a “diet”. As soon as I erased that word from my vocabulary, things started to change.  I incorporated regular exercise into my healthy, portion controlled eating, and in total I have lost 58 lbs, but really I have gained a whole lot more! 

I have 2 children, a 7 year old boy and almost 5 year old girl.  Becoming healthy is the best thing I could have done, not just for myself but for my family.  I am finally who I want to be, more confident, happy and healthy, I have energy for my kids, I play baseball in the summer , we go on hikes, things we never used to do:)

That is why I decided to pay it forward. I have become an online fitness coach to help other women find themselves too, so they live their lives happy and healthy, just like they deserve it.  And that is why I am an Fitness & Nutrition Expert student, the best decision I have made!
There are so many things I love about FNE, starting with the instructors, who are super knowledgeable and always there for us. I love that there is a LIVE component, but still so flexible, in case life happens, we can catch up. I loved learning about all 4 components of the industry (fitness, nutrition, wellness & business), I feel like I have gained confidence and knowledge to start my own business. My favourite part was learning about how wellness affects us and what we can do to feel better, I cannot wait to pass on everything to my clients! “

 

Judit, we are SO proud of you and you truly are an inspiration to chicks everywhere!  We also can’t wait to try this healthy chinese food makeover….it looks amazing!! xo

 

SPECIAL GUEST POST: Honey Garlic Chicken with Sesame Spaghetti Squash Noodles by Judit D. 

Not sure about you, but I LOVE CHINESE fast food. Well, I used to love it, I should say.

Until I realized how much sugar, sodium, processed carbohydrates and unhealthy fat there is in a serving…

Now I choose better, but it does not mean I skip these flavourful foods :) I just decided to explore some healthier options of my favourite meals. Marinating my chicken wasn’t the hardest part, it was finding the side to go with it.I experimented with fried rice, but once I was introduced to my new flame (seriously, LOVE AT FIRST SIGHT, or I guess I should say taste;), SPAGHETTI SQUASH, I knew I had a winner to accompany my favourite chicken dish.

This tasty noodle alternative is a vegetable! With ¼ of calories and carbohydrates compared to noodles, it contains a wide range of vitamins, minerals, and is a source of dietary fibre. Definitely a winner as it is low in calories (With only 42 calories and 10 carbs in a 1-cup serving) but high in nutrition.*

Topping it with sesame seeds to add even more protein, minerals (excellent source of copper and other minerals**) and vitamins.

It is also so easy to prepare, and keeps well for a few days, perfect for moms who make meals ahead for a busy week or for someone looking for an easy, few ingredient dish to put together.

I love that, though it is simple, it features everything needed for a healthy meal, lots of lean protein, healthy fibre and fats. Really a  “COMPLETE IN 3” recipe!

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CHICK FEED:  Honey Garlic Chicken with Sesame Spaghetti Squash Noodles

Servings 4 | Prep time 15 minutes
Ingredients

    • 4 chicken breasts
    • 1 medium spaghetti squash
    • 2 tbsp organic honey
    • 4 cloves of garlic minced
    • ¼ cup sesame seeds
    • 2 tbsp sesame oil divided
    • 2 tbsp lemon juice
    • 1 tsp olive oil

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Directions

      1. Preheat oven to 350F.
      2. In a large Ziploc bag mix honey, minced garlic, lemon juice and 1 tbsp of sesame oil.
      3. Cut chicken breasts into cubes or strips, as your prefer it.
      4. Place cut chicken in Ziploc bag with honey garlic mixture, rub the mixture on chicken until well coated, store in fridge.***
      5. Wash and cut spaghetti squash. Remove seeds. ( I recommend cutting it into “rings”, as the strands will be longer and it is super easy to peel them, once cooked.)
      1. Brush both sides of squash with olive oil and place the rings on baking sheet, bake for 30-45 minutes until tender but not too soft. Overcooked squash will be a bit mush, you want to enjoy a bit of crunch!
      2. In a small frying pan (I used a little egg pan) toast sesame seeds on low heat, stirring often, so they don’t burn. Set aside.
      3. While squash is baking, cook chicken in large, preheated skillet (it should not need any more oil, due to the marinade), on medium-high heat, until internal temperature is 165F. Set aside.
      4. Peel squash and separate strands with a fork in a large bowl, mix it with 1 tbsp of sesame oil.
      5. Serve chicken on a bed of squash with toasted sesame seeds on top. Enjoy!

Chick Tips

Why not add some other veggies in during, like green onions or some bean sprouts to dress it up? You can add them raw for a crunch or slightly sautéed.

If you have allergy to sesame seeds or oils, you can substitute coconut oil,  which makes a super tasty alternative, and you can top your meal with unsweetened shredded coconut (toasted!)

MIX IT UP: Instead of chicken you can create this recipe with lean cut beef or shrimp too!

Protein 30g Carbs 27g Fats 12g Fiber 5g Calories 331

Judit Dell’ Anno is a Certified FIT CHICKS(R) Fitness & Nutrition Expert as well as a Certified Fitness Instructor through Can Fit Pro and online coach at Redefined Me.  After experiencing her own personal health transformation, she spends her time spreading her passion and knowledge to help women of all levels to uncover the best version of themselves.  What’s next?  Judit will be expanding her business for fitness and nutrition counseling to include families as her big dream is to work with children, helping them grow up with a healthy mindset and body.
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For more info on how YOU can join our next Fitness & Nutrition Expert Program starting April 18th, click here

Happy Cooking!

Laura & Amanda  – FIT CHICKS xo

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.

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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:)

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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