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!


CHICK FEED:  The EASIEST protein balls ever!


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)


  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!


  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,



Posted in FIT CHICKS TV, Livin' La Vida FIT CHICK!, Nutrition 101, Nutrition Info, Recipes, tips, Tips & Tricks, Uncategorized | Leave a comment

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


Hey Chicks,

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

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

Don’t believe us?

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

Natalie came to us after experiencing some serious stress and lack of sleep after applying for grad school. She knew that exercise would be the best medicine to keep her stress low but needed accountability to help her stay on track for the long haul. She needed a program that would keep her on track (and her body guessing!) and after seeing how FIT CHICKS offers different workouts at EVERY single workout, she decided to give it a try. To Natalie, the numbers on the scale and measurements didn’t matter. Like so many women, her goal was to feel awesome in her skin, positive and strong about her body (which she now does!). She truly is an amazing example to us all as to the power of health, consistency and finding the right “fit” for you can change your life in SO many positive ways than just your waistline….take it away Natalie!

What made you decide to join FIT CHICKS?

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Chick – thanks for sharing your fitness journey with us! You truly are an inspiration
to us and to all chicks who are looking to make a healthy change
that they can do it too. Make the commitment and join us at our special 2 week “Countdown to Xmas” Holiday bootcamp starting Nov 30th (packed with holiday inspired workouts, prizes, challenges and food drive) or if we don’t have a class near you, you can still get our FIERCE in 8 DVD System as seen on The Shopping Channel…we can’t wait to sweat up a storm with you!




Posted in Chick of the Month, Chick Sergeants, Chicks in Action, Head Chicks, Livin' La Vida FIT CHICK!, Uncategorized | Leave a comment

SPECIAL GUEST RECIPE: Island Dream Cookies…yum!

Hey Chick,

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

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

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

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

SPECIAL GUEST POST: Island Dream Cookies by Jenny Z.

If you are like me, you love your snacks!

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

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

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

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

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

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

CHICK FEED:  Island Dream Cookies


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


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

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


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

Happy Snacking chicks!
Jenny :)

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

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


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Chick Power Charity Classes…we made our goal!

Hey Chick,

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

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

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

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

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

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

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

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

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

Giving back does a body good!

Laura & Amanda

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Burn MAJOR calories with this 20 min workout!

Hey Chicks,

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

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

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

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

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

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

Happy sweating chicks!


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


Posted in Laura, HEAD CHICK, Tips & Tricks, Workouts | Leave a comment

CHICK FEED: Top 3 Healthy Thanksgiving Side Dishes

The first long weekend of fall is here (and reminder there are no classes on Mon Oct 12 but make ups are held on Friday Oct 19) and it just happens to be one of our fave holidays – Thanksgiving!

Now to make sure you aren’t sending your blood sugar skyrocketing (which also means weight gain, moodiness, bloating, gas, aging, cancer and much more yuckies!), we wanted to share our “Top 3 Chick Approved” Thanksgiving side dish recipes that are not only gluten, grain and dairy free but are just downright DELICIOUS!

Swap out these healthier alternatives for your reg mashed taters, cranberry goo and white bread stuffing. We can almost guarantee your guests will love these just as much – if not more :)



CHICK FEED: Cauliflower & Roasted Parnsip Mash

Mashed potatoes are so last season! And being high in simple carbs, they don’t do much of anything for your body but add an extra layer to your hips and put you into a sugar induced sleep coma. Try this tasty mash treat that still gives you the creamy comfort of mashed potatoes but with more nutrients, less calories and healthy fats!

Cauliflower and Roasted Parsnip Mash

This mash is creamy thanks to the coconut milk, and dreamy thanks to the parsnips.

  • 4-6 skinny parsnips
  • Medium sized head of cauliflower
  • 4 tablespoons of coconut milk
  • 1 tablespoon extra virgin olive oil or coconut oil

Peel and cut parsnips into small strips. Toss in olive oil. Lay on a baking sheet and roast at 400°F for 20 minutes.

Cut cauliflower into florets and steam until tender.

Combine parsnips, cauliflower, and coconut milk in a food processor and blend until smooth. You can add more or less coconut milk until you achieve your desired consistency.

Don’t like coconut milk? Use almond milk!

Don’t like parsnips? Sub for turnip, butternut squash sweet potatoes or even 1/2 cauliflower & 1/2 potato if you MUST have the taters…but make sure to keep the cauliflower!

CHICK FEED: Chicktastic Cranberry Sauce

Cranberry sauce is typically PACKED with refined sugar and chemicals (and usually just tastes downright GROSS!). This chicktastic cranberry sauce recipe is made with all natural sweetners, is super easy to make and can with turkey or with desserts – yummers!


2 12-oz bags of fresh or frozen cranberries
juice of 1 orange
zest of 1 orange
1 tsp cinnamon
2 tbs honey (optional)

Combine cranberries, orange juice, orange zest, cinnamon and optional honey in a saucepan and heat on medium. Cook for about 30 minutes, or until consistency is jam-like. Smash the cranberries with a spoon while they’re cooking, or leave them whole for a chunkier consistency.

CHICK FEED: Quinoa Stuffing

Quinoa is one of the most fab super foods to add to your diet. Not only is it a gluten free and packed with protein & fibre but it gives you that starchy, comfort feeling of rice or bread without the “bad for you” carbs. Plus for our veggie or vegan chicks, this can be eaten as your meal as it is high protein option!

  • 1 cup quinoa
  • 2 cups water (or stock of your choice)
  • 1 onion, diced
  • 1 pound fresh mushrooms, sliced
  • 2 medium apples – peeled, cored, and chopped
  • 1/4 cup pine nuts
  • 1/3 cup dried cherries or raisins
  • 2 garlic cloves, minced
  • 1/2 tsp salt
  • 1/4 tsp ground black pepper
  • 2 tsp poultry seasoning


Bring water to a boil in a medium pot on high heat. Add quinoa. Reduce heat to medium-low and cook for 12 minutes, or until water is absorbed. Remove from heat, fluff with a fork, and set aside to cool.

In a large bowl, combine the onion, mushrooms, apples, pine nuts, cherries, garlic, salt, pepper, poultry seasoning, and quinoa. Mix well.

Pack lightly into uncooked turkey. Roast turkey as directed.

Sourced from


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SPECIAL GUEST RECIPE: Egg White Veggie and Feta Smash

Hey Chick,

Today we are super PUMPED to feature a recipe from one of the fab Chicks from our April  Fitness & Nutrition Expert Program - the fierce Danielle!

Danielle is a busy mom of 3, a runner & tabata lover and an overall postive, health loving rockstar.  She started the program in April 2015 and as the Fitness and Nutrition Expert Program is taught online, she was able to work it into her schedule and at her own pace.

Danielle is now spreading the her awesome fitness and nutrition knowledge to her community and we could not be more proud (see under her recipe for a little about her FNE experience!).

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

SPECIAL GUEST POST: Egg White Veggie & Feta Smash by Danielle H

I love breakfast. It is my favourite meal of the day.

The Fierce Danielle at the 30km "Around the Bay" in Hamilton, ON

I think it is because I haven’t eaten in 10 hours so I am always looking forward to something delicious when I wake up that will keep me full for my busy mornings.

I have 3 kids so time is of the essence. When I need something fast, delicious and nutritious – this is my go to meal. This also makes a great brunch meal when guests are over on the weekends.

This egg white smash is not only satisfying but high in protein, vegetarian, low in calories and gluten free. The ease of the recipe allows me to throw in any veggies I have sitting in the crisper and provides a quick and easy meal. Sometimes I’m not even hungry for lunch!

From a visual standpoint this recipe make a lot of food so it’s also a mental win without all of the guilt of a usual large portion meal.

The versatility of this meal also makes it a great lunch or dinner idea too! As a bonus, it also tastes great re-heated.

Make a couple batches and eat snack sizes when you’re lookingfor a quick bite or post workout meal.

Hopefully you enjoy it as much as I do. Bon Appetite!  Danielle H. xo

CHICK FEED:  Egg White Veggie and Feta Smash


egg white smash

  • 1 cup of liquid egg whites
  • 1 tsp coconut oil
  • 2 tbsp onions, diced
  • 1/2 cup green bell pepper, diced
  • 1/2 cup broccoli, diced
  • 1/2 cup mushrooms, diced
  • 1/2 cup tomatoes, diced
  • 1 garlic clove, minced
  • 2 tbsp feta cheese (30 grams)
  • Mrs. Dash herb and garlic, as much as you’d like
  • pepper, as much as you’d like


  1. Pour egg whites in a bowl and add pepper and Mrs. Dash. Whisk well. Set aside.
  2. Heat the coconut oil over medium-high heat until liquid. Turn the heat down to medium and add onions, green bell peppers, broccoli, mushrooms and minced garlic. Sauté until golden brown.
  3. Pour egg white mixture in heated, sautéed veggie pan. Cook over medium/medium-low heat without touching until the egg whites are semi-firm. Begin to scramble the mixture. Once firm add tomatoes and feta cheese. Once egg white mixture is completely firm – it’s cooked. Enjoy!

Serving SizeMakes one generous serving or 2 smaller servings.
Prep Time10 Minutes
Cooking Time: 20 Minutes (10 Minutes for Veggies and 10 Minutes for Eggs)
Calories: 278 ~Fats: 9 g~ Carbohydrates: 17 g~ Protein: 33 G


Here are some alternatives or subs if needed:

  • Change veggies up to ones you prefer. Zucchini, asparagus and red peppers are some of my favourites that add delicious flavor and crunch. Also fresh herbs such as parsley and basil give it a great flavor.
  • If you are avoiding dairy you can leave out the feta.
  • Feel like you want to kick it up a notch – add your favourite hot sauce.
  • Don’t want as much protein – sub 1 whole egg and ½ cup of egg whites to mixture.
  • Not a fan of Coconut oil, sub 1 tsp. of butter. This can also be made into an omelet as oppose to a scramble mixture.

A little more about the FNE program in Danielle’s words, “The Fitness & Nutrition Expert Course allowed me to invest in myself, health and well being. Laura and Amanda will empower you through vast knowledge and expertise. Their level of dedication and commitment to their students far exceeded my expectations. They changed my life and I will be forever grateful!”

Today is the LAST day to sign up for 2015 & save $250! Registration rates rise after Sept 11 and the 12 week Fitness & Nutrition Expert Program starts Sept 21 so don’t wait chicks as this course will not be offered again until 2016. Click here to check out more info and email to set up an info call

Now we are off to make this delish dish…thanks Danielle!


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

SPECIAL PODCAST: Confession – My battle with my body, weight & the fitness industry…

Hey Chick,

We always try to keep things on the positive note around FIT CHICKS but sometimes you have to talk about the dark to get to the light. This is my story…

This past week I had the AWESOME honor of being a guest on one of my health industry love crush’s podcast, Fearless Rebelle Radio.

I have followed the host, Summer Innanen, for a few years now and absolutely ADORE her work in fighting body shaming, teaching women to ditch the diet demons and live with self love & confidence (plus she is so hilarious and sparkly…I love her!)

When she asked me to be a guest, initially I was so PUMPED as I have listened for years.

But then I quickly started getting panicked as I knew if I was going to share my story, I was going to have to open up about some areas of my life / thoughts / experiences that weren’t so sunny and bright.

I wanted to call Summer and tell her I was busy that day.

But I knew that is not how I am built. So I talked to Amanda about it who is my voice of reason when self doubt kicks in and she said exactly what my heart knew -

“Laura, your experiences – good and bad- are what make you a great instructor, nutrition coach and teacher because you have LIVED it.

By sharing your struggles, you can inspire OTHER chicks to overcome theirs…you HAVE to do this”

As usual, my BFF / co Head Chick was right and gave me the “talking to” I needed to snap out of it and honestly I am so grateful I did.

We are all human.

We all have a story.

And that is what makes us each incredible, unique and amazing.

Yes- I am in the fitness industry, but that doesn’t mean I don’t struggle with weight, body image, self love or motivation.

I do. But I also truly believe that I was given these obstacles so I can help others get through theirs.

And through love, conversation, FUN and supporting EACH OTHER (aka CHICK POWER!!), we can all get stronger in the process.

So with that, here is my FIRST EVER podcast / story where I open up about my struggle with a 15 year eating disorder, how I deal with the toxicity of the fitness industry and how we can redefine how we see our health & bodies through self love.

My goal is to help women get active because they LOVE their bodies, eat healthy because they LOVE their bodies and treat themselves with respect because they LOVE their bodies.

Nothing positive can grow from self loathing so let’s start by changing the way we THINK (the rest will come!)

I hope you enjoy it chicks! (Click here to listen)

Laura xo

Ps.  Just a quick reminder its the last chance to join us for 2015 to join our 12 week Fitness & Nutrition Expert Program (plus save $250 off! by Sept 11th) and our Total Body Clean Up Challenge starting Sept 14. Both with not be offered again until 2016 so don’t postpone chicks…the time is NOW! :)

Posted in Chick of the Month, Chicks in Action, Livin' La Vida FIT CHICK!, Nutrition Info, Press & Media, q&a, Recipes, success stories, Uncategorized, Updates | Leave a comment

CHICK FEED: 3 Ingredient Power Pancakes (gluten free, vegetarian, high fibre)

Hey Chicks,

I tend to go through phases with my breakfast foods.

For the longest time I was OBSESSED with oatmeal, egg whites and coconut oil.

Then I moved on to protein packed green smoothie recipe.

After that I went to 0% greek yogurt, almonds, chia sead and berries.

Now I have moved on to my latest breakfast OBSESSION…3 ingredient pancakes.

The main thing I ALWAYS focus on when building my breakfast is to ensure they follow what we call at FIT CHICKS “Complete in 3″ Rule.

The “Complete in 3″ rule basically means that every meal you have should consist of protein, fibre (carbs) & healthy fats. This ensures you are going to keep your blood sugar balanced, have a great ratio of your macronutrients (these are required for survival!) and will help keep your tummy full & body energized.

Perfect pre workout meal for energy to get a sweet pump on!


I can not remember where I originally found this recipe but many version have been on the web for a long time so I can’t take full credit (even though I wish I could!) but I have also included some awesome tips below to make them more yummified (is that even a word?!)

This recipe is SO simple, gluten free, is “Complete in 3″ approved ie packed with fibre, protein, healthy fats AND is perfect for the most culinary challenged chicks.

CHICK FEED:  3 Ingredient Power Pancakes

makes 1 serving

  • 100g ripe banana (approx 1 medium banana…spotty ones work best
  • 1 egg
  • 1/4 tsp baking powder
  • Toppings:  See Chick Tips below


  1. In a bowl, whisk the egg and baking powder with a fork until combined.
  2. In a separate bowl, mash banana with fork (note – don’t overly mash.  You want it a little chunky).
  3. Once mashed, pour in egg mixture and combine.
  4. Heat a non stick frying pan to medium heat (depending on how hot your elements get, you may want to go lower.  If not non stick pan, use butter or coconut oil).
  5. Using a tablespoon, but 2 tablespoons of the mixture.  Once it starts to bubble and turn a little brown at edges, flip and cook for approx another 1 min.  Repeat until all mixture is used
  6. Serve hot and delicious!


This is a base recipe so now you can get CREATIVE and personalize these little circles of heaven including:

  • MAKE IT ELVIS!: Elvis loved peanut butter, banana & bacon sandwiches.  As the pancakes are mainly banana you can simply top with slightly heated all natural peanut butter (or sunflower seed butter for those with allergies) and crumbled nitrate free turkey bacon..yum!
  • SWEET TREATS: Make is heart shaped cookie cutters and drop in dark chocolate chips and chopped up dried cherries while cooking.  Drizzle with 1 tbsp of 3 ingredient chocolate sauce
  • FUN FRUIT STACK: Stack em up with layers of antioxidant rich blueberries, raspberries  and homemade whipped cream. Yum!
  • DON’T LIKE BANANAS? I have also tried this with cooked sweet potato and loved it.  Texture is a but different and less sweet but still yummer!

These are also the perfect breakfast to have as part of our upcoming 28 Day Total Body Clean Up Challenge starting Sept 14th. If you are feeling the effects of a serious summer overload of gluten, booze and just too much of the not so good stuff, then THIS is the challenge for you…check more info here!

Happy eating chicks and we would love to hear how you find this recipe!

Laura XO


Posted in Nutrition 101, Nutrition Info, Recipes, Tips & Tricks, Uncategorized, Updates, Workouts | Leave a comment

37lbs down, 20in lost & fierce new stamina: Celebrating Alyssa fitness transformation!

Hey Chicks,

Summer is wrapping up (eeek we don’t even want to say it!) and like many of us we are getting ready to get the kiddies back to school and back into our routines.  After a long break, sometime we lose our workout motivation.

Don’t get us wrong chick – you need to take a workout breaks at times but when you make fitness your LIFESTYLE and a habit your body craves, you can work it in to everyday no matter where you are.

Don’t stress if you have lost your motivation or are just thinking about starting your fitness journey this fall as we are here to pump you back up with a FIT CHICK style celebration!  Meer Alyssa from our Oshawa Bootcamp who has dropped over 37lbs, 20 inches and has muscle definition & stamina like no one’s business. She changed her body and life and you can get back at it too…you just have to start!


Alyssa came to us after experiencing some serious boredom at the gym and needing accountability to help her stay on track for the long haul.  She needed a program that would keep her on her toes (and her body guessing!) and after seeing how FIT CHICKS offers different workouts at EVERY single workout, she decided to give it a try. To date, Alyssa has lost over 37lbs, 20 inches, has blown her strength out of the water with rocking push ups and almost doubling her squats. She truly is an amazing example to us all as to the power of fitness when you find the right “fit” for you and we want her to share her story with y’all….take it away Alyssa!

What made you decide to join FIT CHICKS?

Alyssa- I decided to join Fit Chicks as I was looking for a bootcamp that would be challenging and different from the classes at the gym. I also wanted to feel committed attend the classes. I knew that if I paid for a bootcamp I would attend every class and that was the motivation I needed!

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?

Alyssa- The biggest change I have seen  is now I have muscle definition!  And my stamina has increased significantly.

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

Alyssa - Finding the time! I had to plan my workouts and commit to completing them. It is so easy to fall off track or make excuses. I liked Fit Chicks because I was committed to attend classes at least twice a week and then I added classes at the gym to supplement these workouts as my fitness levels increased.

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

Alyssa- I made a calendar that listed my workouts for each day and used a food journal. These tools helped me to stay on track for BOTH fitness and nutrition.

Why makes FIT CHICKS workouts different than others you have tried?

Alyssa – Fit Chicks offers much smaller groups than the gym which makes it more intimate. This made me more motivated than when in large group sessions at the gym.  Also, Fit Chicks classes are different every week so you never know what to expect! I like this because most classes at the gym are the same or very similar each week.

I also liked how my Chick Sergeant, Julia took input from us chicks to modify our workouts in order to best suit our fitness goals!

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

Alyssa- I always to meal prep for the week. This helps me stay on track throughout the week and keeps me from indulging in a fast and less healthy fix because meals are already made

What in your gym bag or kitchen could you not live without?

Alyssa - Water! I cannot complete any workout without water!

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

Alyssa- Challenge are stronger than you think! Don’t compare your fitness level to others – you will make gains based on your own personal goals.

Chick – thanks for sharing your fitness journey with us!

You truly are an inspiration to usand to all chicks who are looking to make a healthy change that they can do it too! Jump on the fierce fitness train with us with next session starting Sept 8th (plus we have some awesome savings with up to $80 off our 2015 programs) or if we don’t have a class near you, you can still get our FIERCE in 8 DVD System as seen on The Shopping Channel…we can’t wait to sweat up a storm with you!

Have a fab day,



Posted in Chick of the Month, success stories, tips, Tips & Tricks, Uncategorized | Leave a comment