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

Hey Chick,

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

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

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

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

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

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

 

 

 

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

 

 

 

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Want to stay in the loop for future podcasts? Click here and we will make sure you are the first to know when they are available plus other awesome bonuses too!

And if you have a question about fitness, nutrition, wellness or business that you would like us to give our 2 cents about or have any feedback about the show, simply email us at info@fitchicks.ca …we would love to hear from you!

Happy Listening!

Laura & Amanda – FIT CHICKS xo

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

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

Ditching the numbers, being kind & finding fitness that works: Vanessa’s Success Story!

Hey Chick,

We re gearing up to kick off our Jan Bootcamps on Jan 9th (make sure to grab your spot!) so let’s get super inspired and positive in this first month of 2017 by celebrating an awesome fitness success story from  one of our Toronto chicks, Vanessa from our Toronto Orde St Bootcamp

 

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Chick of the Month Vanessa (let) celebrating out of sweats with her amazing Chick Sergeant Lara from the Toronto Orde St location

Vanessa is an awesome inspiration to all chicks. After looking for a new way to challenge herself,  Vanessa found the support of the Toronto Orde St chicks and transformed her workout routine , changed her body, her diet and most important her health for the long haul (livin la vida FIT CHICK does a body good!)

1. What made you decide to join FIT CHICKS ?

At the time, my life was moderately active. But most of those activities (i.e. cycling, jogging, swimming) were solitary. I started looking for new ways to challenge myself physically, and loved the idea of doing it in a supportive group setting.

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?

For me, it’s all about the mindset. I can’t deny that I’m in better shape than I was when I first joined. But truthfully, I try not to put too much stock in numbers.

Instead, there are little things that bring me a lot of joy. Sleeping more soundly. Waking up with more energy. Feeling more confident in day-to-day life.

Another huge joy is the opportunity to work out with so many brilliant, fun women. Exercise is a lot more enjoyable when you’re laughing with someone else.

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

Having a solid routine is key. Planning ahead for each weekday is the only way I can ensure I’m going to fit in exercise, nutritious meals, and a good night’s sleep. Even then, life doesn’t always go according to plan — and that’s okay!

The flexibility of this program is great. It’s so helpful to know that if work runs late, I can go to a class at a different time or do a make-up class at a different location.

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

Since joining, I’ve worn a pedometer to track my daily activity. I plan my weekly meals on a spreadsheet. I also adore the New York Times’ cooking app for healthy recipes. Of course, I also use the resources on the Fit Chicks website.
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4. If you could give one piece of positive advice to a chick just starting on her fitness journey, what would it be?

Be kind to yourself.

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

These days, I really enjoy making pear and parsnip soup. It’s perfect for the colder weather, and one batch can be easily stretched into a work week.

Omelette muffins are also a fun, versatile recipe.

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

– Headband: Truly the hero of my gym bag.

– Blender: From soup to smoothies, it works hard.

– Phone: All of my grocery lists, pedometer results, and meal plans are stored on it. Not to mention, my online calendar.

7. What is your fave FIT CHICKS Signature workouts & why?

Partner drills always get me laughing, and they’re a great way to stay motivated. Tabatas are always the most punishing in the moment, but feel so rewarding.

8. Being fierce is about healthy inside & out. How do you stay motivated and thinking positive about fitness and health?

My instructor Lara is a huge part of that. She is a tireless positive spirit, and a total force of nature. When I first joined, I hadn’t expected support to extend beyond class time. It’s always such a pleasure to receive additional resources from her via email — from kind words, to her playlists.

On a more personal level, I try to make peace with where I am on any given day. Observing what I can do without negativity allows me to be constructive, and focus on what I can do better. It also makes life a lot more joyful.

Vanessa, we are beyond proud of you and your hard work…it is so inspiring to all chicks that starting (or already started!) living la vida FIT CHICK that they can make healthy changes too. Thanks for allowing us to help along your journey, sharing your story with us and keep up the fabulous work!

Make today fabulous xo

FIT CHICKS XO

PS- If you want to join in the fitness fun, our next bootcamps start Jan 9th PLUS we have 2 awesome promos including save $50 off your 8 week bootcamp when you enter code newyear8 and 3 month autopay from $129!* Sign up here:)

EPISODE 32 – FIT CHICKS Chat: Top 5 Ways to detox naturally for health, weight loss & more!

Hey Chick,

The New Year is here and everyone is jumping on the health train including getting back to bootcamp (we start Jan 9th and would love for you to join us!), eating better or taking it to the next level and doing a detox or cleanse.

BUT do you know what detoxification or cleansing actually is?  It is very misunderstood and more time than not, a HUGE waste of money and time….but we are here to help!

Most of the time we think of a detox as a quick way to lose weight or drinking “special teas” or juices for 7 day but that is so not the case.  And in the fitness and weight loss industry, the detoxes & cleanses are one of the fave marketing buzz words to get you to buy their products.

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Wanna listen to the Head Chicks walk you through what detoxes are, how to detox naturally and the Top 5 ways you can do it every day for max results? Click on the play button below to listen to the podcast!

 

 

 

But in all reality, this practice has been done for 100’s of year and a supportive detox program can can help the body’s natural cleansing process by:

  1. Giving your organs a break through fasting;
  2. Driving toxins from the body by stimulating the liver (our main detoxifier!);
  3. Encouraging elimination by way of intestines, kidneys, and skin;
  4. Improving blood circulation; and
  5. Removing harmful toxins from your life while refueling your body with healthy, awesome nutrients.

There are so many different types of detoxes depending on your goals or health needs but here is a quick overview of the 4 things to note during any detox:

    1. MAKE SURE YOUR GUT IS HEALTHY! Many times we start a detox program but don’t consider how healthy our digestive system is.  If you start to release toxins in your body and can’t eliminate it do a poor digestive track, it has to go somewhere and that may mean other organs, tissues and even the brain! Probiotics, removing toxic foods, less stress and eating real will greatly help your guts to get healthy prior to beginning
    2. REMOVE THE TOXINS!  We are trying to get toxins out of our body so make sure you aren’t consuming additional ones. Eliminate alcohol, coffee, cigarettes, refined sugars, processed foods and bad fats, all of which act as toxins in the body and are obstacles to your healing process. Also, minimize the chemicals in your beauty products (ie deoderant, shampoos, facewash, etc…what we put on our skin gets absorbed into our system!) and chemical cleaners you may use in your house that will add to your toxic load.  Lastly, reduce your emotional and mental stress during a detox.  We want to feel chill to let our body do it’s work:)
    3. REPLACE WITH REAL, WHOLE FOOD! Eat the rainbow and fill your fridge with lots of bright colored veggies mainly leafy greens whcik contain loads of fibre.  Also we want to consume healthy fats, protein and water to keep the fibre moving (We don’t want to get backed up!).  If possible focus on organic foods and wild or grass fed meats to reduce amount of toxins consumed
    4. PRACTICE DAILY DETOX METHODS AFTER THE DETOX IS DONE!  Don’t just do a detox for a week or a month and go back to your old habits.  There are small daily practices you can do to keep your body detoxing on the daily.  What are they?  Click on the player below and listen to the Head Chicks share their top 5 ways to support your body, reduce toxic load and refuel the body with healthy nutrients for health, weight loss & more!

Make sure to listen and let’s ditch these fad detoxes for good and get real changes to support your body for the long haul!

 

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Want to stay in the loop for future podcasts? Click here and we will make sure you are the first to know when they are available plus other awesome bonuses too!

And if you have a question about fitness, nutrition, wellness or business that you would like us to give our 2 cents about or have any feedback about the show, simply email us at info@fitchicks.ca …we would love to hear from you!

Happy Listening!

Laura & Amanda – FIT CHICKS xo

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

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

EPISODE 30 – FIT CHICKS Chat: Get 2017 Rocking – 5 Steps to wrap up 2016 to create the BEST New Year ahead!

Hey Chick,

We are heading into a New Year and while we don’t believe in New Year’s resolutions, this is an amazing time to really do some life inventory to look at the year that has just past and set yourself up for the best emotional and physical success that you can for 2017.

So to start this exercise, we want you to grab a pen and paper (no electronics!) and find a place that you feel connected with that is away from distractions.  Carve out about 30 – 60 min and make sure your phone is off, you won’t be bothered, you are in a comfy place and feel relaxed.

Wanna listen to the Head Chicks walk you through this awesome exercise? Click on the play button below to listen to the podcast!

 

 

2017 Canva

 

 

Now you are set up, go through each of the steps below and answer each question:

1.      Reflecting – Let your mind go back to Jan 2016.  Go through each month thinking personally and professionally. You can even write this down as rows by month and then 2 columns of personal and professional.  Write down the things that happened in this past year…the good, the bad and the ugly.  This will be your starting point.

2.     If you had set goals for the year before, how did you do against them?  (Again think both personal and professional experience!).  Did you meet then or did you not?  If not why didn’t you complete these goals?

3.     What do you need to improve on?  This is a big one without being unkind to yourself but be HONEST!  Again break it down to personal and professional areas that you want to improve on from 2016.

4.     What was missing from this past year as you look back?  (ex. family time, learning and growing in your craft, taking care of your health)

5.     What habits or things did you create or commit to in 2016 that were going really well?  Where were you excelling?

Now we want you to look at all of this and sit with it for at least 1 day.  Let it resonate.  Feel the happiness, hurts and lessons from the last year and let them go.  Close 2016 by sending it love and kindness (even if it was a terrible year for you) as you are ready to start a new chapter.

After 24 hours from the original exercise, we want you to write a new page – again broken down into 2 columns for personal and professional- and write 3-5 milestones you want to hit.

How to write your milestones? One of the best ways is to write it out in the following format that is also used to create user stories for your clients but is an amazing way to right down action oriented goals for yourself too!

Goal:
As a <type of user>, I am committing to <some goal> so that <some reason>.

Action:
To ensure that <some goal>, I am committing to <some habit>.

Here is my example:

Goal:
As a health professional, I am committing doing 200 podcasts on fitness, nutrition and wellness so that can be viewed as an authority in the space and help my goal of 10000 change their health and lives

Action:
To ensure that I do 200 podcasts, I am committing to creating a podcast calender of topics by Jan 15th, 2017.

 

Goal:
As a healthy mom, I am committing doing 4 workouts per week to reach my goal of consistent weekly exercise and leading by example for my kids and family

Action:
To ensure that I do 4 workouts per week, I am committing to joining my local gym and attending on Mon, Wed, Thurs and Friday in the am so I can get my workouts in and still have active family time with my kids on the weekend.

 

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Want to stay in the loop for future podcasts? Click here and we will make sure you are the first to know when they are available plus other awesome bonuses too!

And if you have a question about fitness, nutrition, wellness or business that you would like us to give our 2 cents about or have any feedback about the show, simply email us at info@fitchicks.ca …we would love to hear from you!

Happy Listening!

Laura & Amanda – FIT CHICKS xo

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

EPISODE 29 – FIT CHICKS Chat: Top 4 Ways to not lose your fitness & nutrition groove over the holidays!

Hey Chick,

We are now in full holiday swing.  The brunches have started, the office holiday parties are rocking & everywhere you turn there is more food and drink to be consumed that you feel like eating and drinking has become your new 24/7 job.

Before you know it you feel like someone has snuck in to your closet and stolen all of your “regular clothes” and replaced them with spandex.  Everything is TIGHT!

Studies have shown the average person between Thanksgiving and New Years can gain from 7-10 pounds so if you want to avoid the extras you have to stay motivated! The Xmas season has just really started  and you need a game plan to stay on track and in the zone towards your fitness goals during this crazy busy, stressful, party time. In this episode, the Head Chicks will take you through

Now what are they?  You have to listen to find out!fitnessgroove

 

In this episode, the Head Chicks take you through:

  • The Top 4 ways to keep you on top of your fitness and nutrition game during the holidays to avoid the holiday weight gain!
  • How to set yourself up for healthy success even if you are travelling all over dodge this time of year
  • Laura’s & Amanda’s top tips that they use each holiday season to make through having a ton of fun but keeping it on the healthy train

So get comfy and ready to listen! See below for details and click on the player to listen or subscribe to Itunes to download weekly

 

 

 

 

Click below to listen

 

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Want to stay in the loop for future podcasts? Click here and we will make sure you are the first to know when they are available plus other awesome bonuses too!

And if you have a question about fitness, nutrition, wellness or business that you would like us to give our 2 cents about or have any feedback about the show, simply email us at info@fitchicks.ca …we would love to hear from you!

Happy Listening!

Laura & Amanda – FIT CHICKS xo

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

EPISODE 28 – FIT CHICKS Chat: Top 4 fitness mistakes to AVOID ruining your progress!

Hey Chicks,

So you finished up your workout for the day, leave your sweat session feeling fab and then do ONE of these fitness faux pas’s – without even knowing it – that are completely sabotaging your results!!

What you do AFTER your workout is just as important as what you do during.  By doing 4 small things after your workout you can burn more fat, build more muscle, increase energy and get healthier with something as simple as a habit shift.

Now what are they?  You have to listen to find out!

4mistakes

In this episode, the Head Chicks take you through:

  • The Top 4 Post Workout fitness sins that could be ruining your progress
  • What you should be doing instead to rev up your results
  • Laura’s & Amanda’s top tips to making these easy changes for the long haul so you will stop sabotgaing all of your hard work and reaping the fitness benefits for good!

So get comfy and ready to listen! See below for details and click on the player to listen or subscribe to Itunes to download weekly

 

Click below to listen

 

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Want to stay in the loop for future podcasts? Click here and we will make sure you are the first to know when they are available plus other awesome bonuses too!

And if you have a question about fitness, nutrition, wellness or business that you would like us to give our 2 cents about or have any feedback about the show, simply email us at info@fitchicks.ca …we would love to hear from you!

Happy Listening!

Laura & Amanda – FIT CHICKS xo

EPISODE 27 – FIT CHICKS Chat: The Great Debate – Fresh vs Frozen Veggies…which is better for you?

Hey Chicks,

The weather is getting colder and that means a serious decrease in all your delicious fresh & local produce.

While some veggies are in season like root vegetables, cabbage, apples, brussel sprouts and potatoes, what about all our lovely leafy greens, low sugar berries and citrus fruits that we love so much for our smoothies and anti aging / fat loss / flu fighting properties?

The only way to get some fruits and veggies is by going frozen.  Bur are you curious if you will still get the health benefits?

In this episode, the Head Chicks explore the great frozen vs fresh fruit and veggie debate including plus there


In this episode, the Head Chicks take you through:

  • What’s the process? How fresh and frozen produce are each packaged, transported and end up in your grocery store affects your nutrients
  • How to select the best frozen and fresh fruits & veggies to ensure they are the best for you!
  • The top ways for getting in all your awesome, fat fighting nutrition for the winter months PLUS how to save bucks doing it!

So get comfy and ready to listen! See below for details and click on the player to listen or subscribe to Itunes to download weekly

 

Click below to listen

 

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Want to stay in the loop for future podcasts? Click here and we will make sure you are the first to know when they are available plus other awesome bonuses too!

And if you have a question about fitness, nutrition, wellness or business that you would like us to give our 2 cents about or have any feedback about the show, simply email us at info@fitchicks.ca …we would love to hear from you!

Happy Listening!

Laura & Amanda – FIT CHICKS xo

EPISODE 26 – FIT CHICKS Chat: Top 3 Tricks to get you motivated to work out weekly

Hey Chicks,

Recent study by National Centre for Health Stats found only 19% of ppl engage in physical activity 3 x per week. Whopping 63% do nothing at all even though they know the benefits.

Main reason why – lack of motivation!!

If you are part of the peeps needing a help to get you fired up and on the fitness train, you are not alone and we are here to help! In this episode, the Head Chicks will take you through.

In this episode, the Head Chicks take you through:

  • The Top 3 tricks that you can do starting TODAY to get you motivated to workout on the weekly
  • The secrets to setting milestones instead of goals & how it is a 100x more effective
  • The methods Laura & Amanda use that have kept their fitness game strong for years and how you can love it too

So get comfy and ready to listen! See below for details and click on the player to listen or subscribe to Itunes to download weekly

 

Click below to listen

 

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Want to stay in the loop for future podcasts? Click here and we will make sure you are the first to know when they are available plus other awesome bonuses too!

And if you have a question about fitness, nutrition, wellness or business that you would like us to give our 2 cents about or have any feedback about the show, simply email us at info@fitchicks.ca …we would love to hear from you!

Happy Listening!

Laura & Amanda – FIT CHICKS xo

EPISODE 25 – FIT CHICKS Chat: Our Top Secret Ways to get a serious calorie burn…without stepping foot in a gym!

Hey Chicks,

So many us find it hard to get motivated to work out.  And even HARDER to work out in a sweaty gym, packed with people and bright lights while you go from machine to machine trying to figure out what the heck to do.

We are here to tell you that ifyou think you have to be in the gym for a fierce workout then you have got it all wrong!

You can secretly get some serious activity (aka calorie burn) by getting into a mentality of movement and making these small changes into your day or lifestyle.

So what are they?  You have to listen to find out!TOP 4 REASONSTO SKIP YOUR WORKOUT (2)

In this episode, the Head Chicks take you through:

  • The Top 4 ways they love to get their bodies burning without stepping foot in the gym..and you can too
  • Why you need to ditch the “60 min mentality” of workouts and start focusing on everyday efforts to get long term success
  • The one inexpensive piece of equipment that is a must to get you moving on the daily to get you moving

So get comfy and ready to listen! See below for details and click on the player to listen or subscribe to Itunes to download weekly

 

Click below to listen

 

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Want to stay in the loop for future podcasts? Click here and we will make sure you are the first to know when they are available plus other awesome bonuses too!

And if you have a question about fitness, nutrition, wellness or business that you would like us to give our 2 cents about or have any feedback about the show, simply email us at info@fitchicks.ca …we would love to hear from you!

Happy Listening!

Laura & Amanda – FIT CHICKS xo

EPISODE 24 – FIT CHICKS Chat: Top 4 Ways to Transform your eating (and your waistline!)…without counting a single calorie!

Hey Chicks,

In today’s society we are more focused than ever on weight loss & health but are getting fatter, sicker and more depressed…what gives?

The reality is the fitness & nutrition industry want us to believe that you need their “secret sauce” or specific plan that is “the key to losing weight” to succeed. And that could not be farther from the truth.TOP 4 REASONSTO SKIP YOUR WORKOUT (1)

So why are these programs actually setting you up to fail instead of succeed?

  1. When we get too obsessed with following a plan and then we eat off the plan, it causes stress, anxiety and us to rebel against the structure aka binge eat. This is why all diets work for a period of time but set us up to fail in the long term making you ride the diet train for life (the big companies want this because it keeps you coming back for more!)
  2. Life happens!  Work, events, car breaks down, break ups, work, kids etc.  You need tools to help you make smarter decisions without feeling stressed and be able to deal with the ebbs and flows of life without throwing in the nutrition towel
  3. We make it wayyyyy to complicated. There are not magic foods – all these light, calorie free, gluten free, “health” foods are all marketing.  The fitness and nutrition companies want us to think it is complicated but it is not. There are no magic plans-  low carb, high fat, vegan, paleo are all different ways of eating but none hold the magic key to health. We gotta get back to simplicity…it truly is the only thing that will work!

So how do you ditch the diet cycle, guilt and roller coaster and get on?  You have to listen to find out!

In this episode, the Head Chicks take you through:

  • The Top 4 things you can do TODAY that will transform your eating which can lead to fat loss, more energy, better hormonal balance and more…without counting a single calorie
  • Breakdown of these strategies to apply for LIFE so you never have to worry about weight management
  • The exact HOW-TO guide to start incorporating these healthy changes (we are just gonna tell you, we are gonna show you how!)

So get comfy and ready to listen! See below for details and click on the player to listen or subscribe to Itunes to download weekly

 

Click below to listen

 

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Want to stay in the loop for future podcasts? Click here and we will make sure you are the first to know when they are available plus other awesome bonuses too!

And if you have a question about fitness, nutrition, wellness or business that you would like us to give our 2 cents about or have any feedback about the show, simply email us at info@fitchicks.ca …we would love to hear from you!

Happy Listening!

Laura & Amanda – FIT CHICKS xo