CHICK FEED: How to cook the perfect egg!

Hey chicks,

It’s back to school, back to work and we are all rushing around again like wild women! In class the other night one of my chicks asked me what is one of my fave “on the go” healthy eats and I did not even hesitate before responding…can you guess what it is? I will give you a clue. It’s known as nature’s multivitamin, packed with protein & healthy fats and as an added bonus, comes in its own container. Any guess’s now?

That’s right chicks – one of my all time grab and go healthy eats is the EGG!

Why I heart the egg?

Here are some reasons why I (and you!) should fall back in love with the oeuf :

  • A large egg only has 77 calories,
  • The white is pure protein with 6 grams in each egg
  • The yolks are packed with 5 grams of healthy fat plus awesome nutrients like vitamin b, vitamin a, selenium and choline. (Don’t skip the yolks, it’s where all the good stuff is!)
  • Eggs can be eaten so many ways! Sweet, savory, on toast, mixed in oats, in salads…the list is endless.
  • They come in their own carry case! Hard or soft boiled eggs are perfect to pack in lunched or bring with you
  • They are cost effective. 12 eggs for approx. $2.99…need I say more?

How to cook the perfect egg?

I wish I could take credit for coming up with this but I have to say I follow the method on Bon Appetit (I always overcooked my eggs!).

  1. Fill a medium – large saucepan with water and bring to a boil.
  2. While boiling, fill a large bowl with ice cold water
  3. Slowly drop eggs into the water making sure they do not break.
  4. Start timer and cook for desired texture (see image for time)
  5. Remove and place in ice bath to cool.
  6. Crack and peel once cool or refrigerate.

Bon Appetit

CHICK TIP

Remember chicks, not all eggs may be created equal. Hens raised in factories and fed grain-based feed may decrease the nutrient value of your eggs. Look for Omega-3 enriched, pastured eggs or buy from your local farmer (but supermarket eggs are still a good choice if you can’t get the others).

So whether it’s a pre or post workout snack, packed in the kiddies lunch or serving for dinner (soft boiled eggs at dinner are awesome!), let’s get crackin!

Have a fab day,
Your Head Chick Laura xo

Posted in Nutrition 101, Recipes, Uncategorized | Leave a comment

CONTEST : Win 1 of 3 Chick Bucks Gift Cards!

With our September classes about to start (you can still sign up & save $80 off!) and a NEW free FIT CHICKS Workout video included for Sept members , we are in the mood to CELEBRATE!

And what do we do when we feel pumped and happy?  We share the love and give stuff away like this month’s contest giveaway to win 1 of 3 Chick Bucks Gifts Cards!

To try and snag one of these sweet prizes is simple.  On Sept 3 & 4th, all you have to do is:

1.   LIKE us on Facebook and FOLLOW us on Twitter and Instagram (each like or follow is a ballot!)

2.  Answer this question in the comments or tweet at us: “What’s the name of the FREE video included with any “FIERCE in 8” Bootcamp program beginning on September 8? **Hint: Info found on Home Page www.fitchicks.ca

3.   BONUS ENTRIES! For every fierce female you TAG, you get an extra entry! TAG your friend and FIT CHICKS/@fitchicks in the FB and Instagram comments, and TWEET your friends and @fitchicks on TWITTER.

4.    Complete steps 1,2 and 3 for your chance to win a $25, $50 or $100 Chicks Bucks Gift Card, perfect for putting towards your purchase of a 4,8, or 12 week “FIERCE in 8” Bootcamp program near you!

Chicks the more you share, the more chance to win you get. For example, just by liking us on FB, tweeting at us, following us on instagram and letting 5 friends know that is 8 CHANCES TO WIN!  Winners will be selected by random draw so the more ballots the better the chances for you to take one home…how fab is that?! :)

GOOD LUCK CHICKS!

FIT CHICKS

Rules and Regulations

Prizing include one (1) $25 chick bucks gift card , one (1) $50 chick bucks gift card and one (1) $100 chick bucks gift card. Contest entry is open at 12:01am on Sept 3, 2014 and contest entry closes at 11:59pm on Sept 4th, 2014. Prize winners will be selected by random draw and winners will be informed on September 5, 2014 by FIT CHICKS marketing team. Prize winners must then email liz@fitchicks.ca within 3 days of receiving the winning notification. It is understood that the name of the winner may be used in promotional efforts, as well as published on FIT CHICKS social media channels.  This promotion is in no way sponsored, endorsed or administered by, or associated with Facebook, Twitter or Instagram. You are providing information to FIT CHICKS and not to Facebook, Twitter or Instagram. The information you provide will only be used for direct communication and will not be sold to third parties.

 

Posted in Chick Interviews, Contest, Livin' La Vida FIT CHICK!, Uncategorized | Leave a comment

CHICK FEED: “In the Buff” Basic Turkey Meatloaf Muffins (high protein, dairy free, gluten free)

Hey Chicks,

Back to school is around the corner (where does the time fly when you are having fun!) and guess who is packing her bookbag this fall?! Yes, that’s right I am back to be a student and the one thing I learned from the last time I went to school was that I do not want to gain the freshman 15! After my years of researching /trying “everything under the sun to eat healthy on a busy schedule” , I have learned that the one thing to keep you on track with any busy schedule is…..can you guess? MEAL PREP! Sorry chicks – no magic pills, special drinks or following a certain “diet”, it is all about being prepared and stocked up with healthy, grab and go meals that will save you bucks, calories and make sure you know what the heck is going into your body!

Meal Prep Motivation

So in honor of heading back to class, I am sharing with you my latest addiction: Mini Turkey Meatloaf Muffins! These badboys are packed with protein, fibre and by making in muffin tins are already in the perfect portions so you can grab & go. Make a big batch as they also freeze well for next week’s lunches too.

CHICK FEED: “In the Buff” Basic Turkey Meatloaf Muffins

INGREDIENTS (Make 6 meatloaf muffins)

Mini Meatloaf Muffins

• 454G extra lean ground turkey
• 1 cup zucchini, grated
• 1/3 onion, grated
• 1-2 cloves garlic, grated
• 3 tbsp of oat flour or ground oats
• Salt & Pepper
• Tomato paste (for topping only)

DIRECTIONS

1. Preheat your oven to 350 degrees.
2. Place turkey in a mixing bowl and grate in the zucchini, onions and garlic. (Note – I find grating keeps it very moist and makes sure each muffin has an even flavour. If you prefer a chunkier meatloaf, just chop)
3. Add oat flour, salt & pepper and any additional spices you might like at this point.
4. Roll into 6 even muffins and place into a non stick muffin tray. Top with a dollop of tomatoe sauce or paste.
5. Cook for approx. 30 -35 minutes and let cool before eating.

Nutrition info (Per mini meat muffin ): 128 calories, 15.5g protein, 5.9g carbs, 4.2g fat

Mix & Scoop!

CHICK TIPS

Go with the grate! By grating the zucchini, onion and garlic, it evens out the flavor in each meatball and helps keep it moist. Turkey can dry out when cooking so I find this helps to keep it delish and moist.

Prefer a chunkier meatloaf? Just chop your veggies instead :)

Make it your own! This is a mini meatloaf “in the buff” aka it is a base recipe. That means there is lots of room for YOU to add your creativity to make it a fave. Add Italian seasoning, hot chilies or even Asian style with ginger and soy. Don’t like turkey? Try extra lean ground beef or lean ground pork.

Maximize your cooking time! This recipe makes 6 meatloaf muffins. Use a 12 muffin tin and double the recipe to freeze in single bags for grab and go lunches. Only wanna make 6? Fill the empty muffins tins with sweet potato or butternut squash coins for the perfect side dish.

Sweet Potato Side

So chicks whether you or the wee ones are heading back to class, you are starting Sept Bootcamp (still can save $80 off!) or joining the Total Body Clean Up Challenge starting Sept 8th, remember this – “if you fail to plan, you plan to fail” so try this recipe to save you from running to vending machine and let’s get set up for healthy eating success!

Have a fierce day!

Laura, your head chick

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It’s a double transformation: Brittany & Courtney’s fitness & weightloss journey!

JULY/AUG CHICKS OF THE MONTH

When the healthy sisterhood spreads, you have to CELEBRATE! And that is what this month’s chick of the month is all about.  We are rocking not only 1 but TWO awesome, inspiring healthy transformation from FIT CHICK besties, Brittany & Courtney, from our Calgary Crowfoot Bootcamp.

Introducing the dynamic duo: Brittany & Courtney!

While each had different goals when joining, their results have been amazing. From dropping almost 15lbs post baby weight in 8 weeks, losing 14 inches and rocking push ups on their toes like no one’s business, these 2 super supportive rockstars are not only an awesome inspiration to all women but are each fitter, fiercer and HAPPIER than ever!

The Fierce Courtney - 15lbs & 14 inches down!

 

Take it away chicks!

 

The healthy sister hood!

1. What made you decide to join FIT CHICKS? Did you join together?

Brittany - Yes, we joined together. Courtney and I looked online for a boot camp in June 2013 and couldn’t find one that had not already started or was crazy expensive. This year I hopped online  in March to make sure we didn’t miss any for the summer and Fit Chicks had the perfect location, time of day, and was reasonably priced. Courtney and I also signed up for a couple races this summer including the Spartan race so we needed something that would give us strength and endurance in all areas. My husband and I are also going on a hiking trip with 30 pound packs and I wanted to be strong and healthy enough to enjoy it and not die.

Courtney - Brittany and I met the summer she was doing a bootcamp with her sister-in-law. I had always wanted to do a bootcamp because I thought it would be such a great workout. The following summer, we looked into doing a bootcamp together.  We googled it and found that all of the bootcamps that showed up were already in session or much too expensive.  And then, I got pregnant!  Fatigue plagues me during pregnancy and so exercising falls by the wayside, but I was convinced that once this baby came, I’d do everything I could to get the baby weight off.  I never got all the baby weight off with my first baby and I was determined not to let that happen again!While I was still pregnant, Brittany and I, along with our other friend, signed up for 2 races this summer.  A Color Me Rad 5k and a Spartan 5k.  We knew we were going to need to train a lot for the Spartan obstacle course!

When I was about 3 weeks postpartum, Brittany called to say that she found a FIT CHICKS bootcamp that started when I was only  at 5 weeks postpartum. I was so sad that I couldn’t start it, but then I called headquarters and they were able to let me start a week late so I could get an okay from my doctor to begin.  I was so excited.  Brittany started on time and I joined her 1 week later when I was 6 weeks postpartum.

What have your results been like since joining FIT CHICKS?

Brittany - I did this boot camp for strength/fitness and not weight loss. I have maintained my weight and have lost 4 inches overall. Hubby has commented on seeing a difference in my body so that’s a plus:) I started with only being able to do girl push ups and regular squats. Day one I did 25 girl push ups/ 15 burpees/ and 19 squats. This last fitness test I did 21 real push ups and 10 girl push ups/ 17 burpees/ and 32 jump squats. I can run 5K’s faster than I have ever been able to in my life and I’m working on 10K’s for the first time.

Courtney – Here is a little overview of my results (I know that even in the 2 weeks since these measurements were taken that I’ve lost even more!  So excited to keep seeing great results!!!)

  • Lost 14.2 lbs
  • Lost 14 inches
  • Went from 23 push-ups on my knees to 10 push-ups on my toes followed by 25 push-ups on my knees in 1 minute
  • Went from 14 burpees (without jumping in between) to 23 burpees in 1 minute
  • Went from 29 regular squats to 46 jump squats in 1 minute

What is the biggest change you have seen in your life since joining FIT CHICKS?

Brittany - The biggest change for me would be I’m happier. I work at home in my basement, so it’s very easy to get cabin fever. Boot camp forces me to leave the house, work up a sweat so I can enjoy those lovely endorphin’s, and it gives me that time to be social since I’m home alone all day.

Since I am working out on a regular basis it has made my nutrition intake a lot healthier. I’m not craving sweets as much as I did. I have more energy so I’m not wanting that sweet in the middle of the day for that pick me up. The work outs are very intense so I am conscious of the fact that I need protein and veggies at every meal. Plus Tuesday and Thursday nights I can’t eat a very big dinner or else I will throw up during the work out. Helps with portion control:)

Courtney – Not only have I seen tremendous changes in my body (weight loss, inches lost, and muscles forming), I feel happy.  I suffered from postpartum depression with my first baby and I wanted to try anything I could to prevent that (even though I understand sometimes there just isn’t anything you can do!) Exercise has become my happy time.  I get to leave my 2 kids with my extremely supportive husband, forget all my worries, and just sweat up a storm.  I get to focus on me for 1 hour and spend time with other women who inspire me each day!

3. What tools do you use to keep you on a healthy track outside of class? Do you use the FIT CHICKS Workout Map?

BrittanyI love having a program telling me what to do each day so the Fierce in 8 workout map was great. Each day we would text each other to see how the 50 push ups or the video went that day. I was pressured into not skipping a day because all my friends were doing it and they’d be following up.

I also use Nike’s running app to track my runs and my fitness pal app to track my calorie intake. I have a treadmill desk that I walk and stand on while I work to limit the long periods of sitting throughout the day.

Courtney - I use a few iPhone apps to help me outside of class.  I track all of my food intake and exercise on myfitnesspal and I’ve also been doing a couch to 5k.

I am always grateful to have different workout videos that FIT CHICKS includes to help break up my regular workout routine.  And, my 2 year old loves to do dips and push-ups with me when those days call for it on the FIERCE in 8 Workout Map!  She’s learning the importance of a healthy lifestyle!

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

Brittany - Don’t ever skip a boot camp class unless it’s absolutely necessary. There have been so many times that I’ve wanted to skip because working out was the last thing I wanted to do but I’ve pushed through every time and it’s always worth it at the end. I did a boot camp two years ago and I allowed myself to skip a few classes because I wasn’t feeling up to it. It’s not worth it. I didn’t join boot camp for weight loss but for the ones that are please remember that weight loss it 85% food and 15% exercise. You can be working out like crazy but if you’re not monitoring the calories and eating healthy you will not see results.

Courtney – Plan for exercise.  Schedule it into your day.  As a mom, it is so hard to find time to exercise.  Sometimes, it feels impossible.  I know everyone’s circumstances are different, but you can do it.  Find the solution that works best for you and your family and give it your all.


CHICK SERGEANT TARA JO SHOUT OUTS:

I am proud of Brittany and Courtney for so many reasons! They came with a goal in mind. They are super motivated and super motivating for the other chicks in the class. They come with enthusiasm and rarely miss a class.  Never make excuses and always has a positive attitude.  In my class we don’t say the word “I can’t”, we only say the word “I can”, and they take this to a whole new level of pushing themselves beyond what they thought they could do.

For Courtney as a mom, you are showing your kids how to take care of yourself first, which is an amazing lesson to teach and learn. And for Brittany, you are truly gaining strength outside and in.  And that strength will continue build as you go forward and will benefit you in all the things you do. So proud of you both and can’t wait to see what the future holds for you two!

 

So strong they can even carry their fearless leader aka Chick Sergeant Tara Jo!

Chicks- thanks for sharing your fitness journey with us and keep inspiring US to spread the healthy love and reaching our goals!  Amazing job!

FIT CHICKS XO

PS – If you want to join in the healthy fun with the fierce Tara Jo at the Calgary Crowfoot Bootcamp, email info@fitchicks.ca and we will get you all set with a trial class!

 

Posted in Chick of the Month, Chicks in Action, Nutrition Info, success stories, Uncategorized, Workouts | 2 Comments

FIT CHICKS head into CBC’s “Dragon’s Den”!

Hey Chicks,

So you want to know what happened when the Head Chicks flew the Coop to take on in Season 9 of CBC’s “Dragon’s Den”?

While we can’t tell you the whole story yet, here is a little behind the scenes peek of what went down :)

You know we love our bucket list of goals. And in Feb 2014, we decided it was time to check one more off the list (actually it was bucket list item #27 “To spread the healthy love on CBC “Dragon’s Den” and not get eaten alive by Kevin O’Leary!”). We packed up the chick mobile and headed to Niagara Falls to audition.

The whole process was AWESOME. The ideas, the creativity, the kookiness, the people – we left feeling like it went great but also inspired but being around other entrepreneurs. The one thing that really resonated with us was that these were all peeps who were PASSIONATE about their lives, taking a chance and going after their dreams just like we did over 5 years ago, sitting in a townhouse in Toronto and knowing we had to make our mission of getting Canadian women pumped and involved in their health a reality.

We left feeling great and 1 month later we got the call….we made it into the DEN! They felt our CHICK POWER loud and proud and we were heading to film at CBC on April 1st (Oh did we mention we found a little over a week before and during this time had classes to launch across Canada, run a FIT CHICKS retreat, Laura had a fitness competition and get prepared! It’s a good thing we work well under pressure :) .

So what happened next….you are going to have to wait to find out (but we can tell you Kevin O’Leary didn’t eat us alive as there are 2 new Dragon’s in his place – phew!). We wish we could tell you the FULL STORY but as the season will not begin airing until the Fall 2014 – Spring 2015, we have to keep it under wraps until the show begins to air. As soon as we know our air date we will be calling on our CHICK ARMY to celebrate the show, health, fierceness, entrepreneurs, going after your dreams and YOU for all the support over the last 5 years…stay tuned for more info!

Laura & Amanda xo

FIT CHICKS

Posted in TV Show - `Shape Up with FIT CHICKS, Uncategorized, Updates | Leave a comment

Named Top 10 Fitness Professional in Canada: Our Head Chick Laura

Hey Chicks,

For the second year in a row, our Head Chick Laura has been named one of the TOP 10 Fitness Professionals in Canada by Can Fit Pro!

Each year the awesome peeps over at Can Fit Pro recognizes 10 Canadian fitness professionals who have demonstrated exceptional leadership, motivation, and technical skills and has inspired clients to achieve their goals and we are so proud and honored to have one of our fierce Head Chicks representin’ on the list this year!

But the celebrations don’t end here!  They are currently narrowing down the Top 10 to 3 by July 31st and the #1 winner will be named at the Toronto Can Fit Pro Conference on August

We are on a mission to get ALL Canadian women pumped and involved in their health and well being. After going through her own fitness transformation (from almost hitting 200lbs to entering a fitness competition!), Laura’s knows the power of fitness to change your life and  has used her own journey to continually grow and bring the funnest, fiercest fitness programs to women of all levels through her experience. Here is a little peek into her journey, how she rocks the healthy house, motivates & inspires women to be the BEST they can be and why we think she should be crowned this year’s winner.

Way to go Laura - we are so proud of all you do and are sending all of  our positive energy to bring home this title in August for our fierce, fabulous FIT CHICK family.

 

FIT CHICKS XO

 

Posted in Chick Interviews, Head Chicks, Laura, HEAD CHICK, Livin' La Vida FIT CHICK!, Press & Media, success stories, Uncategorized | Leave a comment

Celebrating strength, fierceness & dropping from a size 14 to 10: Amanda’s weight loss & fitness journey!

JUNE CHICK OF THE MONTH

Another whirlwind month a la FIT CHICKS!  Not only have we been sweating up a storm outdoors with our special summer love  12 week “Fierce in 8″ (the next session starts July 7th if you wanna join in the fun) but we were recently nominated by NOW Magazine for the “Best Fitness Club / Gym” (please vote for us!!) & we are expanding to spread our healthy love to more locations.

The Awesome Amanda's Transformation!

So what do we do when we are feeling the love?  We pay it forward and celebrate why we do what we do with another fierce transformation – inside & out.   This month, we would like to introduce you to the SUPER awesome Amanda T from our Ottawa Kanata Bootcamp. After planning a vacation, she was kick started into starting her fitness journey with us.  Not only has she dropped from a size 14 to 10 but she has the energy, strength, confidence, fierceness and love for health that will keep her reaching her goals for the long haul.

Full of energy, endurance & FIERCENESS!

 

That said, let’s let Amanda tell you for herself…it’s all yours chick!

What made you decide to join FIT CHICKS?

I was planning a trip to the south of France for New Years with friends, and knew that I was woefully out of shape. I didn’t want to be the one who couldn’t keep up on the sight-seeing or be exhausted the whole trip. This trip was the impetus for me to finally do something to be more active, but I’d been putting off trying to get into shape for a really long time. I looked into joining a gym or trying another women’s fitness program, but I chose Fit Chicks because it was geared to all fitness levels but still promised to be challenging enough to get results.

What is the biggest change you have seen in your life since joining FIT CHICKS?

The obvious one is that all my clothes are two sizes too big now! I’ve dropped from a size 14 to a 10. After the first  session of Fit Chicks, I lost almost 3 inches off my waist alone. I’m still working on other areas but people are starting to notice the difference.

I also know that I have a lot more energy and endurance than before. I take the stairs at work without thinking about it just because it’s easy!

How has fitness and nutrition changed your life for the better?

The biggest change is my attitude toward fitness is different. I no longer think of fitness as something that other people do, but something I do. I still struggle with how to fit it into my everyday schedule, but the big difference is that I want to find time for it where as before it was at the bottom of the priority list, if it made it on at all.

Have you tried any FIT CHICKS recipes?  If so what was your favorite?

Yes! I’ve become a big fan of green smoothies. I also make the chia pudding for a quick breakfast during the week on a regular basis.

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

I really like the FIT CHICKS weekly emails with short videos of workout tips. I refer to these all the time to help make at home work outs more effective.

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

It would be that you should just get started. That’s the hardest part. The workouts are still hard, but you’ll see its a challenge that you can tackle.

What is your fave FIT CHICKS Signature workouts & why?

I suppose if I had to chose one it would be tabatas because as our Chick sergeant says, ‘You can do anything for 20 seconds.’

CHICK SERGEANT SHOUT OUT

I am proud of Amanda because she always gives 150%. She always has a smile on her face and has worked so hard to get where she is today. You can see the motivation in her eyes and determination in how hard she pushes herself in every class. Plus she is 10x faster! Not only faster but her endurance has improved dramatically. Push Ups and Planks are sturdy and she can push harder and harder every class!

When you do the things you love, see results and having fun doing it– it helps being out those results faster as a lifestyle change and not just a quick fix. So proud of you, never give up! :)

Awesome job chick! Keep rocking the healthy house and helping to motivate other chicks through your story that they can make healthy changes – it just takes that first step. Thanks for allowing us to help along your journey and sharing your story with us – you rock!!

FIT CHICKS xo

 

Posted in Chick of the Month, Livin' La Vida FIT CHICK!, Motivation Monday, Uncategorized | Leave a comment

FIT CHICKS hits CTV Morning…protein power breakfast recipes included!

Hey Chicks,

There is nothing better than wrapping up our indoor classes (outdoor sessions start on June 2nd plus you can still save $80 off!) than with a little TV love in my hometown of Ottawa!

Yesterday I headed CTV Morning to share some healthy love in 2 segments including a Supersweats Supersets workout and a nutrition spot talking about our “Complete in 3″ rule to eating balanced, healthy meals and 3 protein packed breakfast recipes to do just that.

Missed the episode?  Click on the links below to watch the spots:

SEGMENT 1 : “Super Sets aka Super Sweats” Workout


 

SEGMENT 2: The “Complete in 3″ Rule for Chick Approved Nutrition + 3 protein packed breakfast recipes

I was so excited though chatting about my omelet muffins and overnight oats that we didn’t get enough time to get through my protein power ball recipes :(  But not to worry – I have included the recipe below.

CHICK FEED:  5 Ingredient Basic Chick Power Protein Balls

This is the base recipe for 6 chick approved protein balls. Each ball has approx 12-15g of protein. Place with these ingredients and make your own personal faves.

Ingredients

  • 1/2 cup of protein powder of choice (we prefer whey protein but use what powder you prefer:  whey, egg protein, hemp, pea, etc)
  • 3 tbsp of nut or seed butter of choice
  • 2/3 cup of ground oats
  • 2 tbsp coconut flour
  • 1/2 – 3/4 cup of water

Directions

  1. Blend together all ingredients
  2. Start to pour in 1/2 cup of water.  If needed add a little more until it’s a rollable paste.  If too wet, add a little more ground oats.*
  3. Divide mixture into 6 portions and roll into balls
  4. Place in the freezer for 30 min

Note: For ground oats, simply buy large oats (not instant) and grind in your coffee grinder :)

CHICK TIPS:

  • Sweet Babies: If using plain protein powder or need a little more sweetness, add stevia, honey or maple syrup
  • Rock and Roll: Take the yumminess to the next level and roll your balls in coconut, cinnamon, dip in 80% dark chocolate or our fave choco sauce,  grated orange, cacao nibs…the possibilities are endless!
  • 6 or more ingredients: The above is just the base so add flavors and ingredients to make your fave combo.

FAVE CHICK POWER PROTEIN BALLS COMBOS:

  • Vanilla Cinnamon Coconut Cashew Craze: 1/2 cup Vanilla whey protein powder, 3 tbsp cashew butter, 2/3 cup ground oats, 2 tbsp coconut flour, 1 tsp of cinnamon, 2 tbsp of shredded unsweetened coconut (for rolling)
  • Ooo La La Orange Chocolate: 1/2 cup Chocolate Hemp protein powder, 3 tbsp almond butter, 2/3 cup of ground oats, 2 tbsp dark cocoa or raw cacao powder (sub for coconut flour), 10 drops of orange essential oil, orange zest (for rolling)
  • Pretend PB & Jelly: 1/2 cup plain protein powder, 3 tbsp of sunflower seed butter (tastes like PB!), 2/3 cup ground oats, 2 tbsp almond flour (sub for coconut flour), 1/3 cup of chopped raisins & apricots mixed

Have a fab weekend!

Laura your Head Chick

Posted in FIT CHICKS TV, Nutrition 101, Press & Media, Recipes, Uncategorized | 2 Comments

CHICK FEED: The Perfect “Girlie Grilled” Pineapple…& less than 5 ingredients!

Hey Chicks,

This sunshine is getting us so excited to not only head outdoors for our summer “FIERCE in 8″ starting next week BUT to do our second favorite thing other than exercising….HEALTHY EATING!

So sweet and delicious!

And what better way to healthy eat in the gorgeous weather than the BBQ (and in case you missed our “FIT CHICKS Guide to Healthy Grilling”, check it out).  Grilling fruit is one of the easiest, healthiest and yummiest ways to add some sweetness to your bbq without adding the pounds to your waistline. And the perfect fruit for this is Pineapple!

Grilled Pineapple Salsa Chicken Burger (pic sourced www.ourordinarylife.com)

CHICK FEED:  The Perfect “Girlie Grilled” Pineapple

Ingredients:

1 whole fresh pineapple
1 tablespoon freshly-squeezed lemon juice
2 tablespoons of raw honey (optional as it will already be sweet!)

Preparation:

1.       Trim and peel pineapple.

2.       Cut pineapple in rings or core and cut into wedges.

3.       In a small bowl, combine honey and lemon juice. Brush the glaze onto each slice of pineapple, coating completely.

4.       Preheat barbecue grill. Either oil or spray the grill rack with non-stick cooking spray.

5.       Place pineapple on the grill and cook approx 4 min on each side (turning so that grill marks are on all sides) until the pineapple becomes fragrant and starts to dry out on the surface. (Be careful not to overcook the pineapple as it will turn mushy. The natural sugars in fresh pineapple caramelize quickly when grilled so watch carefully so not to burn.)

6.       Remove from the grill and brush with any additional glaze one more time. Serve and enjoy!

 

Dessert time..Grilled Pineapple with frozen greek yogurt! (pic from seriouseats.com)

There are so many ways to eat this little piece of heaven like:

  • Serve with goat cheese, greek yogurt, coconut whipped cream or our 2 ingredient Ice cream recipe for dessert.
  • Put on a lean turkey or veggie burger for a Hawaiian kick
  • As a side with lean grilled pork or salmon (add a little hot sauce for extra flavor)
  • As a fruit kebab appetizer or in a fruit salsa topping
  • In a salad to kick it up a notch with toasted nuts and spinach
  • Enjoy with a glass of our Sassy Sangria …mocktail incl too

Don’t like pineapple? Try peaches, nectarines or even strawberries!

No BBQ, no prob!  All can be done on an electric grill or in a cast iron skillet (use the one with the grill marks for the full faux BBQ look)

Get creative chicks -  Eating REAL, WHOLE Foods made with LOVE can be exciting, exotic, delicious and simple.  Remember that sharing is caring so send any awesome recipes, tips or tricks our way!

Have a fierce day!

Laura – FIT CHICKS XO

 

CHICK TIP: How do you know you have the perfect pineapple? Smell the pineapple when purchasing. You should pick up a sweet flavor. The stronger the smell, the riper the fruit. Turn the pineapple upside down in an empty container for a few hours before you grill it to distribute the sugar throughout the fruit.

 

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

Our Healthy BBQ Guide hits The Calgary Herald!

Hey Chicks,

Long weekend is here and if you are like us you are PUMPED to fire up that that BBQ!

To help turn you into a healthy, girlie grilling goddess (who said you can’t make up your own title!), check out our FIT CHICKS Guide to Healthy BBQ featured on the CalgaryHerald.com. It includes some awesome tips, tricks and ideas to keep your eats “chick approved”.

And this is just the first installment! We will have some BBQ desserts, summer fun cocktails and more tips coming your way.

Have an awesome long weekend!

FIT CHICKS xo

PS Don’t forget we are gearing up to head outdoors and June classes are posted for registration. Plus to keep you feeling the healthy love this summer, we are offering a super special 12 week “FIERCE in 8″ to save $80 off when you sign up for June, July & Aug.

Any q’s or to upgrade your current registration, email info@fitchicks.ca and we will get you all set!

Posted in Chick Interviews, Laura, HEAD CHICK, Livin' La Vida FIT CHICK!, Nutrition 101, Nutrition Info, Tips & Tricks, Uncategorized, Updates, wellness wednesdays | Leave a comment