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!
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 energy 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!
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!
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!
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:
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!
The right role is waiting for you, so stay focused, follow the steps and keep at it.
About Jodi Rumack
With 16 years of fitness industry experience behind her, Jodi Rumack founded Personal Training Mentors Inc. in 2013. 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.
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.
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 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.
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!
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
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!
Servings 4 | Prep time 15 minutes
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
For more info on how YOU can join our next Fitness & Nutrition Expert Program starting April 18th, click here
Laura & Amanda – FIT CHICKS xo
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 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….
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?!
Servings 6 | Time 15 minutes
Nutrition info: Cal 252 per serving
Protein 16.7g Carbs 15.2g Fats 16.9g Fiber 9.2g Sugar 4.7g
For more info on how YOU can join our next Fitness & Nutrition Expert Program starting April 18th, click here.
FIT CHICKS xo
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
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
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
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.
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!
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.
Lindsay – The two tools I use to keep myself on track are:
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!
Lindsay – The three things in my gym bag and kitchen that I can’t live without are
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.
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
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 firstname.lastname@example.org 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.
Have a booty -ful day!
FIT CHICKS xo
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:
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) .
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