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

DIRECTIONS

  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!

CHICK TIPS

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

FIT CHICKS

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 yourself..you 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,

FIT CHICKS xo

 

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

Burn killer calories with this 9 minute HIIT lower body blast!

Hey Chicks,

In a celebration of our LOVE for high intensity interval training, this is the perfect lower body / cardio burn in ONLY 9 minutes!

We base all of our in class bootcampsdvd workouts, tv show and retreats around this approach to training.  Why?  Because it is fast, burns major calories in a short amount of time and has been proven to be more effective than long bouts of cardio (who doesn’t like more bang for their buck!)

With summer involving a lot of travel, we have been receiving tons of requests from our chicks for some extra fitness love that they can take on the road with them and do anywhere. You ask…we make it happen:)

Check out this 9 minute lower body HIIT Workout..FIT CHICKS Style! Simply complete each exercise for 45 sec, followed by a 15 sec rest and repeat up to 2 times.

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!

FIT CHICKS xo

PS – Reminder that due to the Labour Day Holiday, we have no classes on Mon Sept 7. September bootcamps launch Tues Sept 8th and are open for registration. Enter code “fall12″ to save $80 off :)

 

Posted in fab friday, Fitness Challenge, Head Chicks, Laura, HEAD CHICK, success stories, Updates, Workouts | Leave a comment

SPECIAL POST: I ignored my Dad & built the largest female fitness company in Canada

(Hey Chicks,  We love sharing our story, struggles and triumphs with other peeps in the industry to help them create their dream careers too.  Recently we were asked by Kyle from the awesome website bootcampideas.com to share about how we started FIT CHICKS and what led us to develop our awesome 200hr Fitness & Nutrition Expert Program with the goal to inspire his readers to take the plunge and follow their fitness passions.  Check it out below…Happy Reading! Laura xo)

SPECIAL POST:  I ignored my Dad & built the largest female fitness company in Canada

I still remember the day I told my Dad that I was leaving my corporate job in International Marketing to pursue a career in fitness.

I was 29 years old, climbing the ladder and had a million opportunities ahead of me. My dad basically told me that I was insane and that I would never be able to make any money much less a career teaching women how to get their sweat on.

He said I was in for a big struggle ahead.

But I knew the corporate road was not my path. After my own personal health makeover including a total overhaul in fitness, nutrition & wellness that completely changed me (at my highest weight I hit 200lbs, smoked, drank and battled with an eating disorder & anxiety), I knew the power of taking accountability for your choices could change your ENTIRE life – inside & out.

And I wanted to bring that to others.

Before: Almost 200lbs, smoking, drinking and very sad :(

 

Fast forward to 7 years later.  With my business partner Amanda (or what I like to call my co head chick!), we have taken our company, FIT CHICKS, from starting in Toronto with 7 women to becoming the largest female only fitness company in Canada with over 20 locations, created a “Top Seller” DVD program on The Shopping Channel, run continually sold out weekend fitness retreats, have a television show called “Shape Up with FIT CHICKS” and named 2015 Top 3 Fitness Professionals in Canada by Can Fit Pro. All while helping thousands of women creating the health, body and life they deserve.

I wish I could tell you it was easy to grow the business but I would be lying.

It was A LOT of trial and error.

A ton of sleepless nights.

And a LOAD of money trying to guide my way through learning the ins & outs of the industry (plus all the certifications to get fitness, nutrition, wellness and business educations And to be honest, most of them sucked!).

So pumped to be named Top 3 Fitness Professional of 2015!

We knew a lot of our fellow fitness peeps were experiencing the same struggles.  And last year it got even worse.

We started seeing many talented women throwing in the towel without any idea how to start or grow in the fitness business or support.

At the same time we began receiving email after email from instructors, potential health professionals or chicks want to start in the industry asking for our help.

Their questions ranged from how to design & teach packed classes to building online training programs.  From how to create REAL and effective nutrition programs that worked to implementing wellness techniques for our stressed out peeps.

And the question we got asked the most…”how did you build a successful business AND how can I do it too.”

 

Competing in my first fitness fitness competition

It was so frustrating as we wanted to give them a solution but the only courses out there were weekend program in select locations or 2 years college degree.  These courses were all expensive, time consuming and in locations that didn’t work for everyone.

Not 1 course included all aspects of health (fitness, nutrition and wellness) and more importantly, after completing the course they went out into the world without confidence or support.

Then I had my A-HA moment.

Listening to them talk, that moment came back when my Dad told me that I was crazy for pursuing this dream and how much time, energy and money went into building my business. How looking back, I can’t believe I kept going and wished that someone had been there to show me the way.

Like building our first bootcamp,  I knew if there wasn’t this type of guidance and program out there then FIT CHICKS had to create it.

Love getting to spread the healthy love with my bestie, Amanda

Talking to Amanda, we got FIRED up (we call this when the chick power kicks in and you can’t fight it once it starts:).

Using our 20 years of expertise in fitness, nutrition, yoga, wellness & business,  we decided we wanted to create a program like NO OTHER out there.

One that was versed in ALL aspects:  fitness, nutrition, wellness and business.

That not only would create a truly unique fitness professional BUT would also teach how to create a fierce, profitable business while getting clients the best results like we did.

Because the truth is to succeed in this business and in healthy living, you have to approach it from all angles. Times have changed and for you to stand out, you have to change with it.

In April 2015, we our launched our first 200hr Fitness & Nutrition Expert certification to an amazing response. Taught live online, we have students from around the globe building the careers of their dreams right from their living rooms.

This program is truly the shining moment of my career to be a part of these chicks’ road to success!

To be honest, there is no certification of this kind in the industry. This is not just a fitness or nutrition course; it is a total body, life changing journey – inside and out.

What makes its truly unique and different is it focuses on ALL aspects of health.

You will have the edge on all trainers in the industry as you can counsel on fitness, nutrition & wellness AND will have the skills to market & build a successful business (aka more clients!).

You are not just going to learn the info in class but you are going APPLY and practice what we cover – leaving this course with the skills, experience confidence to be a leading fitness rock star!

So yes, while my dad was right that at times it was a “struggle”, it was the best learning I ever had.

And after 7 years, FIT CHICKS is still thriving, growing, creating and teaching others to do the same. The ups and downs have been amazing lessons that I can now give to others on what to & what NOT to do. That will save others SO much time, money and energy. And to be able to help create amazing careers for women around the world.

My monthly fun on CTV Morning!

Morale of the story: If you are looking to change your path, go for it. Surround yourself with the right people who are creating what YOU want and learn from them.  Forget the nay-sayers. Take action.  Be fierce. There are huge thing things ahead for you if you go after them.  Oh and don’t listen to your Dad  :)

Laura xo

Laura Jackson is Co Founder / Head Chick of FIT CHICKS, the largest women’s only fitness company in Canada. With a focus on fierce fitness for ALL women, FIT CHICKS offers 8 week award winning boot camp style programs at over 20 locations as well as weekend health retreats and at home DVD programs.  Since its launch in 2008, FIT CHICKS has helped thousands of women get fit and fierce.

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 The Huffington Post, National Post, Breakfast Television and CTV Morning Live as well as a health blogger for The Calgary Herald.

Laura’s passion & commitment to women’s health has also earned her the title as 2015 Top 3 Fitness Professionals in Canada by Can FIT Pro and 2013 Stevie Award for Women in Business – Health & Wellness Company of the Year.

Laura will continue her mission of getting women pumped about health on Season 9 of CBC’s Dragon’s Den, bringing FIT CHICKS “Fierce In 8″ DVD programs to The Shopping Channel in Jan 2015 and the internationally recognized Fitness & Nutrition Expert certification program for female fitness professionals.

For more info on Laura and FIT CHICKS, visit www.fitchicks.ca.

 

 

Posted in Chick of the Month, Head Chicks, Laura, HEAD CHICK, Livin' La Vida FIT CHICK!, success stories, Uncategorized, Updates | Leave a comment

Burn major calories with this 6 minute HIIT Workout!

Hey Chicks,

You know how much we LOVE high intensity interval training. We base all of our in class bootcamps, dvd workouts, tv show and retreats around this approach to training.  Why?  Because it is fast, burns major calories in a short amount of time and has been proven to be more effective than long bouts of cardio (who doesn’t like more bang for their buck!)

With summer involving a lot of travel, we have been receiving tons of requests from our chicks for some extra fitness love that they can take on the road with them and do anywhere. You ask…we make it happen:)

Check out this 6 minute HIIT Workout..FIT CHICKS Style! Simply complete each exercise for 30 sec, followed by a 10 sec rest and repeat up to 3 times.  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!

FIT CHICKS xo

PS – Reminder that due to the Civic Holiday, we have no classes on Mon Aug 3.  August bootcamps launch Tues Aug 4th and enter code “summer12″ to save $80 off :)

Posted in Chicks in Action, exercises, Fitness Challenge, Laura, HEAD CHICK, TV Show - `Shape Up with FIT CHICKS, Uncategorized, Updates, Workouts, Workshops | Leave a comment

CTV NEWS: Top 4 acupressure techniques to manage summer stress!

Hey Chick,

I don’t know about you but in the summer my stress levels are through the roof. I am aware of this so I need to make sure I am giving myself some extra TLC so not to let my cortisol levels and body get all out of whack.

Summer can lead to A LOT of stress on the body and on your mind including road rage on your way to the cottage,  having your kids off of school (ie feeling overwhelmed) and poor digestion from being away at home (hello constipation).

This week, I headed to CTV Ottawa to share my top 4 SUPER simple but SUPER effective acupressure techniques that I use and you can do to yourself to help you with some of summer top stressors including:

  • An instant calm down for road rage driving up to cottage
  • Headache cures for when you kids are on summer break and you are feeling overwhelmed
  • How to get things “moving” naturally if you are travelling and you get constipated from being away from home
  • Techniques for anxiety about trying to get this done over summer or holding on to lots of stress in the body that has built up
  •  

    Chicks, don’t forget that being fierce means taking care of yourself in ALL aspects. Yes – you want to exercise.  Yes  - you want to eat real, whole foods made with love and yes – we want to practice positive thinking.  Managing stress and maintaining hormonal balance is JUST as important to weight loss / gain, muscle building and overall health so do not overlook this aspect and should be apart of your weekly wellness program.

    If you want to learn more about how to create awesome wellness programs, check out our 200hr Fitness & Nutrition Expert Program where we do an entire module on how to incorporate wellness techniques into your health and teach it to others (and it is all taught online so you can take from anywhere around the world!)

    So chicks, give these techniques a try next time you are feeling out of whack to “keep calm and get your fierce on!”

    Have a fab day,

    Laura

    FIT CHICKS XO

    Posted in Chicks in Action, FIT CHICKS TV, Laura, HEAD CHICK, Livin La Vida FIT CHICK 28 Day Challenge, tips, Tips & Tricks, Uncategorized, Updates, wellness wednesdays | Leave a comment

    12lbs down, 16in lost & finding her workout motivation: Celebrating Jules fitness transformation!

    Hey Chicks,

    We are on summer break this week (July Bootcamps start again July 6!) and like many of us when vacation hits,  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 as we are here to pump you back up with an awesome tale of how Jules from our Don Mills Bootcamp found her fitness love, changed her body and life to show you can get back at it too…she truly is a motivational rock star!

    Julia (aka Jules) came to us after experiencing some motivation challenges and looking to find a program that could keep her pumped about working out for the long haul. After checking out our website and seeing REAL (aka non photoshopped or altered) chicks of all shapes and sizes getting fierce, she decided to give it a try. To date, Jules has lost over 12lbs, 16 inches, has blown her strength out of the water with rocking push ups on her toes and doubling her jump 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 Jules!

    What made you decide to join FIT CHICKS?

    Jules – I decided to join Fit Chicks after trying many times to work out on my own. After searching online for boot camps Fit Chicks stood out to me as it had real women in their pictures and the program interested me. I convinced two friends to join up with me and I have stuck with it for over two years now!

    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?

    Jules – The biggest change I have seen since being with Anna (Chick Sergeant from Don Mills) and Fit Chicks is how much stronger I feel.

    Chick Sergeant Anna & Jules rocking some sweet partner push ups!

    It wasn’t until over a year that my mind set changed and I was actually noticing the differences not only in how I felt but how my body was changing. I always fill out my (Fit Chicks) tracker form because for me seeing the numbers is believing.

    Once I started working out regularly with Fit Chicks I also started to make small changes in my diet. I tried my best to limit juice, pasta, bread, cheese and candy. I also stopped getting take out every Friday for lunch. I don’t deny myself food that I love but I am trying to be very aware of how much of what I am eating.

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

    Jules – Challenges are daily, sometimes I do not want to get up and go but I have to remember the feeling that comes after completing a class. Endorphins are no joke!

    Also I like being active with others. So if no one is around to go for that walk or hike or try something new its harder for me to get up and do it on my own. That being said, I try and make plans to get up and go with others and a lot of the time they do say yes!

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

    Jules - My friends & family! I really got into walking and going for hikes and since then I have been asking friends and my sisters to join me and thankfully they have. So getting to share with them places that I have gone is a lot of fun! Or we get to explore new places together :)

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

    Jules - Try not to stop when your boot camp instructor is counting down. 10 seconds is a long time keep trying to add one more squat, push up or whatever it is you are doing but you can do it.

    Do NOT get frustrated if the numbers are not changing right away! Keep at it. Also remember muscle weighs the same but takes up less space than fat (ie you will be tighter & smaller). Celebrate every little achievement. One extra push up or one inch down is something to be proud of!

    Lastly, do NOT compare yourself to others at boot camp but use them to motivate you. If another chick is still going push yourself to keep going as well.

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

    Jules – Tip 1:  Drink water, drink a lot of it and add lemon!

    Tip 2: Get creative with recipes to make them more healthy. I have turned a basic Greek pasta salad into my favourite quinoa salad. Replaced the pasta for quinoa and use a simple homemade oil and vinegar, basil and oregano, lemon juice and pepper dressing with cucumbers, tomatoes, kalamata olives and feta. I love it and can eat it a couple times a week for lunch! Its filling and I can get a whole cucumber and tomato into it for my veggie intake.

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

    Jules – Sweat rag and bottle of water! Never forget either :)

    Chick – thanks for sharing your fitness journey with us!  You truly are an inspiration to us

    Jules and Anna still smiling post sweat session - love it!

    and 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 July 6 (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,

    FIT CHICKS xo

     

    Posted in Chick of the Month, Livin La Vida FIT CHICK 28 Day Challenge, Livin' La Vida FIT CHICK!, Press & Media, q&a, success stories, tips, Tips & Tricks, Uncategorized, Updates | Leave a comment

    TOP 5 Tips: How to have a Chick Approved BBQ!

    Hey Chicks,

    Summer season (and our outdoor bootcamps!) are now in full effect and I LOVE me some BBQ!

    Smoked, charcoal or grill ANYTHING and I think I would eat it….no joke.

    The BBQ Menu at our FIT CHICKS Retreat

    The thing with BBQ is it can be a stressful, calorie and processed food bomb or can be the most amazing, healthy meal with tons of flavor and fun.

    It is all in the approach so in this post I thought I would dedicate it to helping you chicks enjoy a healthier mindset so you won’t steer clear of the grill and learn to love having a “food stress” free meal with my Top 5 “How to have a Chick Approved BBQ” (plus links included below to recipes to help you out!)

     

    1.  SKIP THE SAUCE

    BBQ sauce is a hidden sugar bomb. In 2 TBSP of Kraft BBQ sauce there is a whopping 9 grams of sugar (that is equal to 3 tsp of sugar!).  Not to mention the sodium and additives.  What’s the solution?  Make your own BBQ sauce using fresh tomatoes, onions, vinegar and spices (which is way easier than it sounds) or opt for other home made marinades like oils, fresh herbs and spices or homemade salsas like our Sassy Salsa or Marvelous Mango Salsa – yum!

    2.  BYE BYE BREAD

    My approach to BBQ is balance.  While bread is not the devil as most peeps like to think, it does pack a higher caloric and carb punch which I prefer to have in another form (like dessert!).  With BBQ, the grilled meat and veggies really are the star with so much flavor so skip the bread and wrap your burgers in lettuce wraps, Portobello mushrooms or lightly steamed cabbage leaves. If you are gonna have the bun, just make sure to skip the dessert.

    3.  GIRLIE GRILL YOUR FRUITS!

    Honestly one of my favorite ways to eat dessert is from the BBQ. Grilled fruit is incredible and you can do SO many sweet and savoury après dinner treats including:

    • Grilled Pineapple topped with 2 ingredient “ice cream”
    • Grilled peaches topped with goat cheese and cinnamon
    • Grilled strawberry & healthy banana bread or protein waffle skewers with melted dark chocolate

    Pic source kimhealthyeats.com

    Pretty much any fruit can be grilled and will make you look very fancy when served.  Just make sure to soak your skewers for 30 min if wood so they don’t burn!

    4.  LOW CAL COCKTAILS

    Like I said, BBQ to me is all about balance and it may involve having a tipple or 2 :)  If you are going to indulge, skip the beer or margaritas and go for a wine wine spritzer, low sugar sangria or flavored vodka and soda with fresh fruit & herbs.  Liquid calories are sneaky ones and ADD up fast (not to mention the sugar) so if going to have a cocktail just go low.

    5.  WEIGH YOUR PROTEIN!

    A lot of times when it comes to BBQ, we are slapping on huge portions, not cooking properly (ie overcooking) and eating double what we should. By weighing out your homemade burgers (approx 4 oz is a good size) or chicken breasts, not only can you exercise portion control but your meat will cook properly and evenly thus leaving you more satisfied.  It also avoids the charring that has been linked to carcinogens.

    So chick – next time you have a BBQ don’t be stressed and enjoy!  And I love tips too…what is your fave healthy BBQ tip?

    Have a fab weekend!

    Laura – FIT CHICKS xo

    PS – Do you love nutrition and healthy eats and want to spread that to those around you?  Get certified with our 200hr Fitness & Nutrition Expert Program starting Sept 2015.  Plus, you can join from anywhere in the world as the whole program is taught live online!  If you wanna learn more, check out our 30 page 2015 program brochure for full details :)

     

    Posted in Laura, HEAD CHICK, Livin' La Vida FIT CHICK!, Recipes, Tips & Tricks, Uncategorized | Leave a comment

    CTV Morning: Our cottage strength training must have for 2015!

    Hey Chick,

    We know summer season is here and let’s be honest, do you actually work out on the weekend or at the cottage?

    Don’t feel bad if you don’t. I don’t think most people do.

    I headed to CTV Ottawa last week to take peeps through how to still get a fierce strength training workout at the cottage and it got me thinking “How many people ACTUALLY work out on the weekend?” (well other than the bicep curl of bringing a cocktail to your mouth :) . Then it moved to my next thought “If that is the case, how can we HELP you get inspired to workout on the weekend?”.

    I truly believe a lot of peeps don’t exercise when they are away NOT because they don’t want to but because you have NO IDEA what to do! (Especially when it comes to strength training on the road. Who wants to lug 15lb dumbbells on vacation?!).

    And there is nothing worse than feeling like you are in an awesome fitness routine, being consistent and feeling fierce then suddenly you go away for 2 weeks, throw in the towel as you aren’t sure re exercises and come home feeling like crap.

    So in this CTV Ottawa spot, my true goal is to get you comfortable (and pumped!) to try one of the most under used but super awesome pieces of fitness equipment for you to keep on track – the resistance band!

    I personally use them all the time and love them. Why do I love them for resistance training especially for workouts on the road?

    Resistance bands help you build and maintain muscle to burn more muscle when doing nothing.
    You can do ANY strength training exercise with bands that you can do with weights
    They are light weight and portable (but you can get resistance bands equivalent to up to 200lb weights so don’t think they are easy!)
    They are cheap! It is like having a full weight set in your purse for less than $20

    So this weekend as we get geared up to head away, no you have NO EXCUSE to not work those guns while away. A 20 min resistance band routine can go a long way so add this to your summer fun toolbox

    Hope this helps chicks and happy training!

    Laura, your Head Chick

    FIT CHICKS XO

    PS - Our July bootcamps are open for registration online! To celebrate the change of season, we have double savings for you chicks.  Save $80 off your 12 week program OR save $50 off your 8 week programwhen you sign up online.

    Plus we also have NEW locations in Milton, Thornhill / Vaughan, Burlington, Ottawa Kanata and Oshawa!

    Wanna try a class for free? Emailinfo@fitchicks.ca & we will set you up!

    Posted in Laura, HEAD CHICK, Livin' La Vida FIT CHICK!, success stories, Workouts | Leave a comment

    It’s a double transformation: Celebrating sisters Julie & Marie’s fitness journey!

    MAY 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 sisters & workout partners, Julie & Marie,from our Toronto North – Forest Hill Bootcamp.

    fitness and weight loss success story

    Turning their much loved sister time into “let’s get active” sister time to help focus on their health, their results have been amazing. From losing weight & inches, increasing strength & finally finding their fitness “happy place”, these 2 super supportive rockstars are not only an awesome inspiration to all women but are each fitter, fiercer and HAPPIER than ever!

    Take it away chicks!

    The fierce sisters with Chick Sergeant Morgan!

     

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



    Julie- For the past few years my sister and I have set aside some sister time each year to celebrate our birthdays, whether it be to see a play or a weekend getaway. Last year was a turning point for us, we felt it was time for us to focus on our health through fitness and so what better than an all woman fitness boot camp!

    Marie – To celebrate our birthdays (July & August), we like to do an activity together. Wanting to do something different, Julie suggested Fit Chicks. We liked the fact that we would be working out outside. We signed up for the month of September and have been Fit Chicks ever since.

    2. What have been the biggest change in your health/body/life since joining FIT CHICKS?



    Julie - The impact has been on many levels which is surprising to me. For instance I didn’t expect to gain a positive perspective on all things, on myself yes as isn’t that the purpose of fitness?! I have gained so much more, a positive outlook on life, a new found enthusiasm for the world around me.

    Marie My main goal in joining Fit Chicks was to get back to doing regular strength and cardio exercise so that I am healthy and fit as I get older. I have not kept track of my measurements and weight as that does not motivate me. Having said that, I have lost approximately 7 lbs and I know that I have lost inches because of the way my clothes fit. My level of fitness and stamina has improved tremendously.

    I feel so much better physically and mentally. Corny but so true! I make a point of being active every day whether it is walking my dog, a Fit Chick video, some yoga or a class. Also trying to fine tune my nutrition awareness.

    3. Do you have a healthy trick, tip, recipe or tools that you use outside of class that you could share to help someone else in their fitness journey?



    JulieMy trick is to keep focusing on the fact that my fitness is a work in progress. Some days I perform better than others and that is ok. So keep a positive outlook and let go of the disappointments along the way

    Marie - . I use the videos sent by Fit Chicks as well as the 20 minutes FC work outs that are sent by email. I also wear an activity bracelet and make sure I meet or exceed my target every day.

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



    Julie - I love my new crazy coloured capri workout pants!

    Marie - Can’t live without my healthy staples in the kitchen: eggs, nutritional yeast and Mrs. Dash :) Also my Ipod in my gym bag.

    5.  What is your fave FIT CHICKS Workout and why?



    Julie –  I don’t have a favourite workout as I love the diversity! And that is what is different about FC from any other gym or class I have taken.

    Marie My faves are Tabatas and then the Eliminators workouts: they are tough and I groan through them but feel amazing afterwards. I find the class goes by so quickly! I enjoy the camaraderie with the other Chicks and our Chick Sergeant Morgan is always encouraging us to push ourselves just that little bit more.

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



    Julie - Don’t be discouraged! It is brutally difficult at first, not only because it becomes clear very quickly just how out of shape you are but also because the classes are so physically demanding. And yet, in what seems like no time, your resistance increases and the benefits keep on coming!

    Marie – Don’t give up! Halfway through our first class, I looked at Julie and said “you chose this :) !!” You always feel good after the class.

    Chicks- thanks for sharing your fitness journey and keep up the amazing work of inspiring US to spread the healthy love and reach our goals-  Amazing job!

    FIT CHICKS XO

    PS – If you want to join in healthy fun,  our June Bootcamps are heading outdoors on Mon Jun 1st! Enter code “spring12″ to Save $80 off or email registration@fitchicks.ca to get you all set.

     

     

    Posted in Chick of the Month, Chick Sergeants, Chicks in Action, fit chicks playlist, Head Chicks, Head Chicks, Livin' La Vida FIT CHICK!, q&a, success stories, Uncategorized | Leave a comment