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EPISODE #8 – Top 5 Ways to rock your summer workouts with NO equipment

Hey Chicks,

Summer is in FULL SWING and it is more important than ever to skill get your workouts in (#training4life). If you are heading to the cottage, vacation or even a staycation and still want to get your fitness in,  forget being cooped up in the gym and take your workouts outdoors or on the road!

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In Episode 8 of FIT CHICKS Chat, Laura and Amanda give their top ways you can get a killer calorie burn and fat blasting workout wherever you are headed this summer by using your elements, finding the perfect equipment for travel and what exercises that will get you the most fat loss and toning results in the shortest amount of time.

Even if you aren’t planning a holiday, this is a must listen on how you can maximize your workouts at home and know how to take your fitness with you wherever life takes you! Also perfect if you are trainer and not sure how to use your outdoor space to give the funnest, fiercest workouts for your clients. (Missed past episodes? Get caught up here 🙂

So what is going down in this episode? See below for details, click on the player to listen or subscribe to Itunes to download weekly

 

ARTWORK FOR FIT CHICKS CHAT

 

 

 

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Want to stay in the loop for future podcasts? Click here and we will make sure you are the first to know when they are available plus other awesome bonuses too!

And if you have a question about fitness, nutrition, wellness or business that you would like us to give our 2 cents about or have any feedback about the show, simply email us at info@fitchicks.ca …we would love to hear from you!

Happy Listening!

Laura & Amanda – FIT CHICKS xo

GREEN SMOOTHIE RECIPE: Chocolate Cherry Creamy Dream Delicious! (vegan, gluten free)

Hey Chicks,

There are 2 things going on in Ontario right now that are inspiring this post.

  1.  It is hotter than heck.  This is causing the idea of eating heavy or hot things not appealing AT ALL to me.
  2. It is cherry season!  So cherries are cheap, local and so full of delicious flavor and max nutrition

That said, this is my FAVE go to right now to get the most nutrients in my body without feeling like I am going to die of overheating.  It actually tastes like a decadent, creamy dreamy chocolate milkshake….yum!

 

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This is a perfect meal replacement as it consists of a protein, fiber and fat for blood sugar balancing (aka Complete in 3 Approved) and for a pre / post workout shake as well as PACKED with vitamins and minerals.

So chicks – bear the heat, go out and pick some cherries (or buy frozen from the store but while in season it is better to stock up now!) and enjoy this new smoothie!

Laura – FIT CHICKS xo

EPISODE #7 – Getting Personal: Quick Fire Interview With Head Chick Laura!

Hey Chicks,

Sometimes the best inspiration, healing and motivation comes from hearing someone else’s journey to health.  We all learn and grow from each other stories so on the podcast this week, we are getting up close and personal with one of our own…co host & Head Chick Laura!

In Episode 7, we are turning from talking a fitness/ nutrition / wellness topic to getting dirty in our version of a Barbara Walters while Amanda interviews Laura to get a little more insight into who she really is.

We go from how she got into the fitness industry, why  this is was her path to follow to what here typical day looks like, how she works out to reach her goals and her top nutrition strategies for maximum results – emotionally and physically.

This gets really personal into her battle with an eating disorder and how she finally found self acceptance in this crazy industry so don’t mind a few tears, a lot of chats and always, awesome & actionable tips that she uses in her life for you to take home to live fierce for the long haul (Missed past episodes? Get caught up here 🙂

So what is going down in this episode? See below for details, click on the player to listen or subscribe to Itunes to download weekly

 

ARTWORK FOR FIT CHICKS CHAT

 

 

 

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Want to stay in the loop for future podcasts? Click here and we will make sure you are the first to know when they are available plus other awesome bonuses too!

And if you have a question about fitness, nutrition, wellness or business that you would like us to give our 2 cents about or have any feedback about the show, simply email us at info@fitchicks.ca …we would love to hear from you!

Happy Listening!

Laura & Amanda – FIT CHICKS xo

EPISODE #6- FIT CHICKS Chat Podcast: The 5 things every women must know to be successful fitness pro, health coach or mentor

Hey Chicks,

If you are listening to this podcast, you are have a passion for health, fitness and inspiring others.  So why not take that passion and create it into the part time and full time job of your dreams to help others get fit, lose weight and live healthier while you get to do what you love everyday?

In Episode 6 of FIT CHICKS Chat, Laura and Amanda share their journey from swapping their suits for sweats and how you can do it too. Mixed with a ton of personal insight, we share the 5 things every women must know to be successful fitness pro, health coach or mentor…even if you haven’t started in the field yet (Missed past episodes? Get caught up here 🙂

 

So what is going down in this episode? See below for details, click on the player to listen or subscribe to Itunes to download weekly

 

ARTWORK FOR FIT CHICKS CHAT

 

 

 

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Want to stay in the loop for future podcasts? Click here and we will make sure you are the first to know when they are available plus other awesome bonuses too!

And if you have a question about fitness, nutrition, wellness or business that you would like us to give our 2 cents about or have any feedback about the show, simply email us at info@fitchicks.ca …we would love to hear from you!

Happy Listening!

Laura & Amanda – FIT CHICKS xo

Exciting News…Head Chick Amanda is having a baby!

Hey Chicks,

So not only have we been buzzing lately about our latest Podcasts on iTunes but we have also been keeping a little secret… I am having a baby!

Amanda Dave

This secret has been a tough one to keep under wraps not only due to the sheer excitement factor but also because I wasn’t feeling all that awesome in the beginning. But that was the beginning, and now I feel fab, energized and ready to rock!

At first I actually had no idea I was pregnant, my body was doing some funky things and to be honest I was actually trying to set up a consult with a naturopath doctor as I thought I had PCOS! Turns out it wasn’t PCOS but instead a human growing inside me lol.

The way I found out was about a week prior to taking an at home pregnancy test I had a serious food aversion. I literally eat the same thing every day for lunch, chicken with veggies on rice. I batch cook it and serve it up daily, delicious normally but this one week (about week 6 of my pregnancy it turns out) I could not even think of eating it. Literally it was so gross to me that I had to not only throw out the food but also the containers I had it stored in the fridge in as I couldn’t bring myself to open them up due to the smell making me nauseous!

After that week my friend convinced me to take an at home test just to see. I was nervous to take it as we had been trying for a bit and I didn’t want to be disappointed with another negative test result, but as it turns out it was positive and said 3 weeks plus.

As some of you know, I recently moved to Ottawa ON and so at that point decided it best to get a family doctor and stat! So did that got in and through the ultrasound found out I was already almost 9 weeks!

Good thing I follow a healthy lifestyle so there was no need to be anxious about the 9 week old growing as I do not casually drink alcohol or smoke and I workout daily as well as eat clean and organic as much as possible – phew!

So long story short, everything is great! Pregnancy is going super well and now that I am over the first trimester and feeling less nervous about the whole thing I have gotten back to my regular workout routine, minus the jumping and running. I also switched from hot yoga to regular yoga because did you know that the extreme heat during pregnancy can actually cause the baby spine and neck to potentially not form correctly?!! So made that switch ASAP.

So I wanted to share this news with you all not only to share the joy but also to tell you that throughout this pregnancy I plan to keep you updated on a regular basis on how I am doing, how baby is and how I am managing to keep a fit pregnancy!

It is my goal to stay healthy and strong throughout not only for me but for the benefit of the baby. Also, I read that women who exercise during pregnancy generally have babies that are calm and sleep better through the night and I love my zzzzzz’s so I am in!

Since this is my first chicklet I welcome all suggestions, tips and tricks that you would like to share with me here, please.

Super excited, super nervous and beyond happy!

Amanda xoxo

PS remember to check back regularly here on our blog to see updates as well as follow us on Facebook and Instagram

Twitter & Instagram – @fitchicks

Facebook – /fitchicksbootcamp

My personal Instagram @amandafitchicks

EPISODE #5 – FIT CHICKS Chat Podcast: The 5 BIGGEST mistakes women make when trying to get fit & lose fat

Hey Chicks,

Have you been working/sweating your tail off, eating “clean” and doing everything “right” according to all that you have heard about getting fit and losing fat but STILL not seeing any results…isn’t it frustrating?! The truth is a lot of what we are told is WRONG and you may have been doing these things thinking they are helping you reach your fitness and fat loss goals. Don’t worry chick – we have got you covered in this one!

In Episode 5 of FIT CHICKS Chat, Laura and Amanda reveal the 5 biggest MISTAKES that women make when trying to get fit and lose fat so you won’t fall trap to these or can stop doing them ASAP to get on the road to success!

Amanda and Laura

 

 

So what is going down in this episode? See below for details, click on the player to listen or subscribe to Itunes to download weekly (Missed passed episodes? Get caught up here 🙂

In Episode 5, we are chatting up a storm with a lots of fierce, actionable info for you to make healthy changes combined with a whole lot of personal stories and chick chat including:

I. What the 5 biggest mistakes are that women make when trying to get fit & lose fat
ii. If you making these mistakes, what you need to do ASAP to get on the right track so you can stop wasting your time, lose the frustration and GET RESULTS!
iii. How you love the skin you are in and inspire and educate others with this knowledge too!

 

ARTWORK FOR FIT CHICKS CHAT

 

 

 

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Want to stay in the loop for future podcasts? Click here and we will make sure you are the first to know when they are available plus other awesome bonuses too!

And if you have a question about fitness, nutrition, wellness or business that you would like us to give our 2 cents about or have any feedback about the show, simply email us at info@fitchicks.ca …we would love to hear from you!

Happy Listening!

Laura & Amanda – FIT CHICKS xo

EPISODE #4 – FIT CHICKS Chat Podcast – The secret to dealing with fat gaining stress!

Hey Chicks,

In Episode 4 of FIT CHICKS Chat Podcast, we are chatting about one of the biggest things standing in the way of YOUR fat loss (and it isn’t eating drinking too much vino and ice cream).  We are talking about the big bad “S’ work….stress! (Missed episode 1 & 2? Get caught up here 🙂

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So what is going down in this episode? See below for details, click on the player to listen or subscribe to Itunes to download weekly

Do you really know what stress is doing to your body?  Are you struggling to lose weight, can’t sleep, skin probs, hormone issues or just feel negative all the time?  If you are not taking managing your stress and emotions seriously then you will never be able to reach your health, weight loss or fitness goals.  But guess what, it doesn’t have to be hard – you just have to be addressing your stress in the right ways and it will never be a prob again!

In Episode 4, we will show you things you can DO today so you can finally have the space to become the fierce, positive, inspiring chick you are meant to be.:

I. How to manage stress naturally without pills, powders or panic
ii. The secret to turning fat gaining negative stress into positive for a mindset of success
iii. How we overcame lifelong struggles through these SIMPLE techniques to become the fierce chicks we are today…& you can too!

ARTWORK FOR FIT CHICKS CHAT

 

 

 

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Want to stay in the loop for future podcasts? Click here and we will make sure you are the first to know when they are available plus other awesome bonuses too!

And if you have a question about fitness, nutrition, wellness or business that you would like us to give our 2 cents about or have any feedback about the show, simply email us at info@fitchicks.ca …we would love to hear from you!

Happy Listening!

Laura & Amanda – FIT CHICKS xo

Episode #3 – FIT CHICKS Chat Podcast: Strength vs Cardio: The great fat loss debate!

Hey Chicks,

It is time for Episode 3 of FIT CHICKS Chat and we are talking one of the biggest debates in fitness history…strength vs cardio:  who rules supreme?!  (Missed episode 1 & 2?  Get caught up here 🙂

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So what is going down in this episode? See below for details, click on the player to listen or subscribe to Itunes to download weekly

Today’s topic comes from one of our listeners, Lindsay who emailed us in with her struggle and we knew we had to get down and dirty with this on the podcast.  Check out Lindsay question:

“I go to the gym everyday, hit the elliptical for an hour and still no results! I am so frustrated and wondering if I should be changing it up and doing some strength instead. Please help! – Lindsay”

When it comes to talking about strength and cardio, this truly is an age old question or debate! So what is actually better for weight loss, management, health? We are here today to help give you some facts, answers and debunk some myths to get YOU the best results from your workouts 

In Episode 3, we will show you REAL ways to:

i. The benefits of cardio and strength and the role they each play in your goals
ii. What is really happening in your body when you do different types of cardio and how this may be sabotaging you!
iii. The secret to do effective fat burning strength training that you prob aren’t doing
iv. What you can do TODAY to maximize your time working out and get off the cycle of NO RESULTS!

ARTWORK FOR FIT CHICKS CHAT

 

 

 

SHOW NOTES – FIT CHICKS Chat Episode 3

Are you as confused as we were about what to do in your workouts? Everywhere you turn you hear something different like “Cardio is the key to fat loss- forget strength” or “Strength is the only way to go! No cardio” and it can be EXTREMELY frustrating for any chick including us!  InEpisode 3 of FIT CHICKS Chat, Laura and Amanda break down the age old debate of strength vs cardio, how you can use both starting today for fat blasting results and of course, A LOT of chick chat about their own personal opinions….the good, the bad and the ugly!  This is a must listen for anyone just starting working out, not currently getting the results they want or ready to take theirs to the next level.  To order FIT CHICKS Fierce in 8 DVD Set, visit store.fitchicks.ca.  Get Full Episode Show notes and recap, click here

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Want to stay in the loop for future podcasts? Click here and we will make sure you are the first to know when they are available plus other awesome bonuses too!

And if you have a question about fitness, nutrition, wellness or business that you would like us to give our 2 cents about or have any feedback about the show, simply email us at info@fitchicks.ca …we would love to hear from you!

Happy Listening!

Laura & Amanda – FIT CHICKS xo

Protein for fat loss: part two

Hey chicks,

Last post we talked about why protein is so important for fat loss, so today we are going to get into the deets about how much protein you should be eating, and where to find it!

For a general recommendation, we like to see chicks eating about .8 – 1 gram of protein per pound of body weight. However, if you are carrying around a little more body fat than you would like, it’s best to use your ideal weight instead of your current weight. Given this guideline, the average chick could be consuming anywhere from 100-150 grams of protein a day.

This may sound like a lot, but seeing as we recommend eating protein at every meal (along with some fat and fibre of course), if you know what foods to be including at each meal, you should be easily able to hit your protein target daily.

protein
source: menshealth.com

There’s no need to whip out the food scale at every meal (unless that’s what you are into). One of the best measures you have of a serving of protein is the palm of your hand. The width and thickness of the palm of your hand is about a serving size of meat, fish and poultry. For oddly shaped proteins, like eggs, think about how many you can hold in your hand. This works perfectly because if you are a larger sized person you get a bigger serving of protein than a smaller person.

Vegetarian and vegan chicks may have to be a little more mindful, since for you protein needs to come from a variety of sources. But try to make sure you include a serving of a protein rich vegetarian food at each meal, so your meals aren’t just consisting of carbs and fats.

If you want some hard numbers about protein grams, here’s some of our fave protein sources:

Animal Proteins

      4 oz chicken breast – 28 grams

 

      4 oz ground turkey – 28 grams

 

      3 eggs – 18 grams

 

      1 cup egg whites – 24 grams

 

      1 cup greek yogurt – 20 grams

 

      1 cup cottage cheese – 28 grams

 

      4 oz lean beef – 28 grams

 

      6 oz white fish – 36 grams

 

    1 scoop protein powder – about 20 grams
veggie proteins
source: recipes.howstuffworks.com

Veggie proteins

      4 oz tempeh

 

      1/2 cup tofu – 20 grams

 

      1 cup beans – 14 – 20 grams

 

      1 cup lentils – 17 grams

 

      1 oz hemp seeds – 10 grams

 

      1 cup edamame – 22 grams

 

    1 scoop vegan protein powder – about 20 grams

Protein comes in many places

While the main source of protein in your meal comes from a protein rich food, many other foods contain smaller amounts of protein. So by adding a variety of foods to your meals, the bonus is not only that you get a variety of nutrients, but also some extra grams of protein to make up your daily requirement.

Nuts and seeds

While they shouldn’t be a primary protein source (you would end up eating way too many calories and fat if you tried to get 25 grams of protein from nuts and seeds), they do contain small amounts of protein. So sprinkle some on your salad, or have a handful as a snack (along with your protein of course!).

      1/4 cup almonds – 8 grams

 

      1/4 cup cashews – 5 grams

 

      1/4 cup pumpkin seeds – 8 grams

 

    1/4 cup flax seeds – 8 grams

Veggies

Need another reason to eat more veggies? Apart from being a great source of complex carbs and fibre, veggies do contain small amounts of protein which can add to your daily total!

      1 cup peas – 9 grams

 

      100 gr asparagus – 2.5 grams

 

      100 gr kale – 4 grams

 

      1 cup cooked spinach – 5 grams

 

      1 cup broccoli – 2.5 grams

 

    1 cup mushrooms – 4 grams

If you want more deets about the science behind protein check out this fab article. As always, let us know if you have any questions!

(Plus if you want to learn more about how to live healthy, lose weight, get toned and have some healthy cheerleaders in your corner, make sure to listen to the FIT CHICKS Chat Podcast? Click here to join our FIT CHICKS Community and we will send to you as soon as it is live!)

Laura & Amanda – FIT CHICKS xo

EPISODE #2 – FIT CHICKS Chat Podcast – How to deal with a health saboteur in your life (and still reach your goals!)

Hey Chicks,

It is time for Episode 2 of FIT CHICKS Chat and we are talking about a doozy of a topic today …HEALTH SABOTEURS!  (Missed episode 1?  Get caught up here 🙂

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So what is going down in this episode? See below for details, click on the player to listen or subscribe to Itunes to download weekly

Today’s topic comes from one of our listeners, Saida who emailed us in with her struggle and we knew we had to get down and dirty with this on the podcast.  Check out Saida’s question:

“I am doing my best to make healthy changes in terms of working out and eating healthy.  I get in 4 workouts per week and having really been trying to eat better by getting rid of processed foods in my house, cooking more at home and making lunches instead of eating out.  My problem is trying to get my family on board.  My husband is constantly buying junk food, isn’t open to trying new recipes and I find it soooo hard  not just for me to make to stick to my healthy lifestyle but also to set the example for my kids….what do I do?  Help please!!”

Does this sound like anyone (or few peeps!) in your life?  We call them HEALTH SABOTEURS and they are EVERYWHERE….you might not even realize that you have one in your life yet!  They are friends, family members, co workers, bosses, kids and even the nice Nonna who lives down the street.

It can be stressful – we know! But don’t worry, when you have the RIGHT tools to easily deal with these peeps, you will not only blow your health and weight loss goals out of the water for the long run BUT you will be able to get them on the healthy train too! 

In Episode 2, we will show you REAL ways to:

i. Identify a Health Saboteurs to stop them in their tracks!
ii. What do you do when you want to make healthier choices but your friends and fam aren’t on board!
iii. Tips and tricks to stay strong and keep to your choices and goals to get results
iv. How to get others on board with your healthy living without shoving it down their throats!

ARTWORK FOR FIT CHICKS CHAT

 

 

 

SHOW NOTES – FIT CHICKS Chat Episode 2

Do you have someone in your life who is either directly trying to derail your weight loss or healthy living goals OR is derailing your weight loss or healthy living goals by being unsupportive but doesn’t realize they are doing it? If you want to be successful,  you HAVE to deal with it asap or reaching your goals is not going to happen. We know it can be overwhelming when you have a “health saboteurs’ in your life but don’t worry – we have got your back!  In Episode 2 of FIT CHICKS Chat, Laura and Amanda share what you need to do to stay on track, feel confident and still get results….even when your friends and fam aren’t on board!

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Want to stay in the loop for future podcasts? Click here and we will make sure you are the first to know when they are available plus other awesome bonuses too!

And if you have a question about fitness, nutrition, wellness or business that you would like us to give our 2 cents about or have any feedback about the show, simply email us at info@fitchicks.ca …we would love to hear from you!

Happy Listening!

Laura & Amanda – FIT CHICKS xo