Chick Tip – How to not to be a sick chick during your workout.

Hey chicks,

During or after a kick butt workout like boxing or bootcamp (next session starts Nov 3!), do you ever feel a little nauseous…like maybe that 3 o’clock snack might come back and “haunt” you aka you might be sick? Don’t worry, chicks – this happens to a lot of us and is one of the questions we get asked the most!

This chick tip is all about how to not be a sick chick (aka avoid nausea) during your sweat sessions and keep you feeling 100%.

Here are 3 things that you can try ASAP:

1. Eat a meal 1 to 2 hours before you workout. One of the largest causes of workout sickness is low blood sugar. If your body has already used up its stores of calories you may start to sweat more than usual, feel dizzy and nauseous and pass out. The best way to prevent it is that you eat a meal / snack of at least 300 calories with a mix of carbs and fats before you workout.

Good things to try that we have found won’t come back to haunt you are:

Overnight oats with raspberries

Bananas and Oats

2 ingredient Banana Rama cookies

If it is not possible for you to eat a meal a few hours before you workout, then try a small smoothie or a protein shake but be careful it is not too liquidy…you don’t want that sloshing around in your belly!

2. NO GULPING.  We have all been known to chug a lug water during a work out. You never want to chug water during your workouts as your body has a defense mechanism of causing vomiting if your stomach is too full.  Think about upping your hydration throughout the day prior to your workouts and just sip during to keep your tummy feeling fab.

3. EYES OPEN CHICKS. Motion sickness can haunt a lot of chicks esp during exercises that involve a lot of up and down like burpees or movement like weight lifting.  You don’t close your eyes when you exercise.. Open your eyes and focus on the horizon or one spot so your body can better understand the movement….the body is a great thing, it will adapt chicks- you just have to show it the way!

Remember chicks, everybody is different and sometimes requires some trial and error to see what works for you!  Try these 3 simple tips chicks to keep you feeling 100% before, during and after your sweat sessions…they work!

Have a fab day,

Laura, your Head Chick



Posted in Nutrition 101, Nutrition Info, Recipes, tips, Tips & Tricks | Leave a comment

FIT CHICKS “Fab Ab Blaster!” 20 min Workout

Hey chicks,

We know you are busy with kids, travelling, work, life and so much more. Time is precious so we want you to get the most bang for your buck (and time!) in your workouts….and we have the answer.

Try this 20 min high intensity interval FIT CHICKS workout to blast your abs in a killer cardio core session. This workout promises to be a fast fat burner,  and you will definitely be feeling your abs the next day.

No workout equipment is required for this workout, but you’ll need a watch or timer time your intervals, and a bottle of water to keep you hydrated. And you may need a mat if you aren’t working out on a carpet.

So Chicks, clear off a space in your living room, crank up the tunes and get moving!


  1. Print off the chart below
  2. There are 6 abdominal exercises in this workout. 1A, 1B, 2A, 2B, 3A and 3B.. You will superset 1A and 1B (meaning no rest between sets), then do 2 minutes of cardio of your choice. Then you will superset 2A and 2B and again do 2 minutes of cardio. Then onto 3A and 3B (you get the idea!) You will perform this sequence 2 times. It should take about 20 minutes.
  3. Perform this (or any other) FIT CHICKS workout twice a week, in addition to your FIERCE in 8 Bootcamp classes (next session starts Nov 3!). Remember to keep great form for all of your abdominal exercises and focus on keeping your core strong throughout the workout.
  4. Finish this workout off with at least 3 minutes of stretching

Even though we’re not their pushing you, you need to make these workouts a challenge! Focus on that core and push yourself hard during the cardio segments.

Don’t like printable workouts or need a little more “live” tough love and personal support? Check out our FIERCE in 8 DVD Box Set for 8 follow along workouts or join our upcoming FIERCE in 8 Bootcamps starting Nov 3rd.

Now, go and get sweaty!


Posted in exercises, tips, Tips & Tricks, Uncategorized, wellness wednesdays, Workouts | Leave a comment

CHICK TIP: Don’t be a Skimpy Stretcher!

Hey Chicks,

Are you what we call at FIT CHICKS, a skimpy stretcher?  Do you work out but breeze through your pre and post workout stretches?  This chick tip is all about sweetness of stretching.

Stretching is the most overlooked but one of the most important parts of your workout. It helps build your flexibility and range of motion for your muscles (which is soooo important as we get older),  reduces those achy break muscles and helps prevent injury.

Now did you know that there are 2 different types of stretching that you should do during your workout?

1. Dynamic Stretching

This basically means stretches with movement.  Dynamic stretching is done BEFORE your workout.  This is awesome because you are getting your muscles warmed up and you get a stretch to help prevent injury.

Examples of dynamic stretches would be arm circles, partial squats and one of my personal faves “The rock and roll!”

2. Static Stretching

This means stretched that are held still.  Static stretching is done after your workout.   This is time for you to get like gumbi and build your flexibility as your muscles are lovely and limber.  It will also save you from a lot of soreness the next day.

Examples of static stretching would be seated forward bend or IT band stretch.

Introducing the fab Seated forward bend!

IT Band Stetch with Amanda's kitty Lynx

Can’t reach your toes or are very tight? A little extra tip to help really work into your stretches and help you get deeper into your stretches is to grab a skipping rope or the band of your bathrobe.  Wrap this around the body part you are stretching that you can’t reach to give you the depth to eventually get there.

So Chicks, next time you get your sweat on.  Take a little bit more time to get those sweet stretched in before and after and don’t be a skimpy stretcher!

Have a fab day,

Laura,  your Head Chick

PS – Want more awesome info about stretching? Join our FIT CHICKS Retreat on Nov 21 – 23 at Horseshoe Resort for workshops, workouts and to get like gumbi with our yoga portion with Head Chick Amanda!

Posted in exercises, tips, Tips & Tricks, Uncategorized, Workouts, Yoga & Stretching | Leave a comment

Celebrating strength, muscles and healthy changes: Eve’s Fitness and Weightloss Journey!


We are pulling sweaters and shawls from the winter chest, and reaching more often than not for the blanket at the end of the couch. Pumpkins, pumpkins are everywhere! (Check out this delicious Pumpkin Pie Power Smoothie Recipe). Fall is upon us chicks, and that means that classes have moved indoors (yay- no more bugs!). Just as exciting is the launch of our new Fitness & Nutrition Expert Program – with a 200hr certification you can take your health, knowledge, career confidence and skills to the next level!

Now to celebrate the start of Fall we want to introduce the fab, fierce Eve from the Toronto East Danforth Bootcamp. Not only has Eve lost 5lbs and 8-10 inches but she is  stronger than ever!  After seeing how the awesome camaraderie and support in class helped push her to reach her potential, she is now motivating others to live a healthy lifestyle (we like to call it spreading the healthy love) and we could not be more proud of her.  We got a chance to catch up with Eve to tell us about her fitness and healthy journey.

1. What made you decide to join FIT CHICKS?

I was swimming frequently but I wanted to intensify my workouts for better results. And I wanted impact for bone-building. I didn’t know much about FIT CHICKS but the comradery looked fun and I decided to take a chance.

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?

The biggest change is that I feel much stronger! I have more stamina doing the most ordinary things – like just standing around, I bound up the stairs using the right muscles now, and I think my posture is improving. I clearly didn’t have muscles in my legs before FIT CHICKS, and I’m excited to see if my skiing improves because of the new strength. Frankly, I don’t know really how I moved by body around this world before.

In terms of physical change, I have lost 5 lbs, around 8-10 inches in various parts, and overall a more toned appearance.

I’m most proud of my progress doing push ups because I couldn’t do a single one when I started. I don’t go as far down to the ground as I should, and that is my current challenge, but they are all on my toes now and it feels great! My fit test improved:

  • From 7 push ups on my toes and 10 on my knees in one minute, I went to 30 on my toes.
  • From 20 burpees in one minute I went to 30.
  • From 29 squats in one minute I went to 45.

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

I do try to get in a  swim here and there. And, for the very first time, I have started to work out in my hotel room when I travel, which is pretty often.

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

It took two months to really feel decent doing the workouts and not be in pain (my legs) for days afterwards.  But after that point the pain disappeared, I was motivated to do the exercises more effectively, and it was much easier to feel motivated to come to class. After four months I could really see my shape change and even people I don’t know very well started to notice the difference. My advice? Leave your phone behind, disconnect from your stuff, and focus on yourself for those mere two hours a week.

5. Do you have a healthy trick or tip that you use that you could share?

Believe it or not but I motivate myself by motivating others in the class. I hope they don’t mind that I sometimes channel our Sergeant :)

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

I don’t have a favorite – the variety is so key to the success of the program. I do like the group competitions because they distract you from the ridiculous intensity of the workout and can intensify it even more when the competitive juices are rolling.

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!! 


PS – If you want to join in the healthy fun, email and we will get you all set with a trial class at a FIT CHICKS Bootcamp location nearest you!

Posted in Chick of the Month, Chicks in Action, exercises, Livin' La Vida FIT CHICK!, success stories, Uncategorized | Tagged , , , , , | Leave a comment

TEAM FIT CHICKS raised almost $2K for Breast Cancer Research!

Hey chicks,

EXCITING NEWS – The results are in and through our Pink Power Charity Classes, donations and team members, we raised just shy of $2000 for the CIBC Run for the Cure – woot woot!

Check us out in action on Sunday, October 5th in Toronto as we rocked the pink and yellow during the 5km run :) Great to see so many amazing supporters!

Plus a HUGE THANK YOU and cyber high fives to all our chicks across the country who came out to our PINK POWER Charity classes on Sept 29&30, dressed up, donated and showed their fierce support! We are excited to announce our Pink Power winners of the “Fierce in 8″ DVD Box Set:

Pearl V – Brampton
Amy B – Mississauga

Congrats chicks and what’s next for “Chicks for Change” charity events? Our annual Holiday Food Drive in Dec 2014! More info will be coming soon, so stay tuned.


Have a  fierce day!

Laura & Amanda

Posted in Charity, Chicks in Action, Uncategorized | Tagged , , , , | Leave a comment

Top 3 “Chick Approved” Thanksgiving Side Dishes

The first long weekend of fall is here (and reminder there are no classes on Mon Oct 13 but make ups are held on Friday Oct 18) and it just happens to be one of our fave holidays – Thanksgiving!

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



CHICK FEED: Cauliflower & Roasted Parnsip Mash

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

Cauliflower and Roasted Parsnip Mash

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

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

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

Cut cauliflower into florets and steam until tender.

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

Don’t like coconut milk? Use almond milk!

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

CHICK FEED: Chicktastic Cranberry Sauce

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


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

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

CHICK FEED: Quinoa Stuffing

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

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


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

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

Pack lightly into uncooked turkey. Roast turkey as directed.

Sourced from


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

CHICK FEED: Bye Bye Bakin’ Healthy Cookie Dough Bites Recipe (gluten free, vegan)

Hey chicks,

As the weather get colder and our bootcamps head back indoors on Oct 6th for the season (don’t forget it’s our “Countdown to Xmas” 10wk program with $60 off!),  I am CRAVING some serious comfort food. Other than my all time fave one pot turkey chili, the second thing I have been wanting like crazy is chocolate chip cookies. But I have always been the chick who doesn’t have the patience to wait til the cookies bake so I end of eating all the cookie dough, feeling yucky and it prob isn’t the best thing to eat raw (you know you do it too!) So what does that leave a chick to do?  Figure out how to make a healthy cookie dough!

These cookie dough bites are gluten free, vegan, high in healthy fats and complex carbs for an awesome pre workout snack and packed with fibre. The recipe only has 6 easy ingredients that can all be found at Bulk Barn and it takes approx 5 min to make.  Try this recipe and let me know if you can eat just one :)

CHICK FEED:  Healthy No Bake Cookie Dough Balls


  • 3/4 cup gluten free oat flour
  • 2 TBSP almond milk
  • 1 TBSP of melted coconut oil
  • 1 TBSP of vanilla extract (i like this baking emulsion found at Bulk Barn as its butter vanilla and very cookie tasting)
  • 1 tsp stevia or  2 tbsp coconut sugar (if using stevia, start small and add if needed)
  • 1/4 cup of dark chocolate chips or crushed up 80% dark chocolate bar


  1. Pour the coconut oil, milk, vanilla and sweetner in bowl.  Give a whisk.
  2. Add in flour and chocolate chips and mix. It should be very sticky (I like to just use my hands.).  If too dry, simply add a splash of water until forms a big cookie dough ball.
  3. Seperate in 6 even sections. Roll into balls and place on parchment paper
  4. Place in freezer for 10 min to set (if you can wait that long:)


  • Make Cookie Bars! These are awesome instead of store bought granola or cookie bars.  They are also nut free so great to pack in the kiddies lunch.
  • Protein Power! Want to turn it into a cookie dough protein bar?  Simply add a scoop of your fave vanilla protein.  You will just need to add a little more liquid.
  • Don’t like chocolate? Swap out raisins or cranberries, add nuts or peppermint extract & cocoa for “Girl Guide Mint thin” cookie dough balls.  Think of your fave cookie and recreate.


Posted in Laura, HEAD CHICK, Livin La Vida FIT CHICK 28 Day Challenge, Nutrition 101, Nutrition Info, Recipes, Uncategorized | Leave a comment

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


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

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?! :)



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 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)


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!


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

Posted in Nutrition 101, Nutrition Info, Recipes | Tagged , , , , , | Leave a comment