Chick Chat, The Fit Chicks Blog

WELLNESS WEDNESDAY – Can you walk 10k steps / day?

Posted on April 11, 2012 by admin

Hey Chicks,

I can’t believe we starting another session of bootcamps this week (time flies when having fun!) and also our first round shakin’ our tail feather with Zumba(r) by FIT CHICKS at our Toronto King & Bathurst and Don Mills locations – woot woot! Not only that but I am gearing up to head back to Mexico (yes you read correctly, I am going back!) on Saturday for another long standing bestie of 22 years’ wedding…the fabulous Jenn!

My Favorite Peddy!

Now that my Mexican Beer Dermitis is healing and my post holiday bloat has gone down, I am excited for another week of fun in the sun. Last time, I forgot a staple to my holiday planning…my pedometer! Why is it so important? Because it keeps me active, burning calories and allows me to balance in an extra margarita (or 2!:) if I really get to steppin’.

My goal is to always get in 10 000 steps / day which is equivalent to about 5 miles and 500 calories burned. On site seeing days, I can log in approx 25 000 steps if I am really on the go. I love it because it helps remind me to get moving and makes sure I am real with myself about my activity. Now how it will look clipped to my bikini is a whole other story

Now if you don’t think you could walk 10000 steps / day, it is a great challenge for yourself and will prove for great fitness and weight loss results too (you will be addicted to your peddy after – I promise!). Check out my video below talking about our next Pedometer Challenge starting May 7th so you can see how steppin’ can keep you on track too!

Now I have to head back to repacking for Mexico…I know it’s a hard life

Have a fab day,

Laura, your Head Chick

Posted in Challenges, Chicks in Action, exercises, Head Chicks, Laura, HEAD CHICK, Livin' La Vida FIT CHICK!, q&a, tips, Tips & Tricks, wellness wednesdays | Leave a comment

44lbs lost & 12 inches lost: Cate’s Weight loss & fitness journey!

Posted on April 9, 2012 by admin

APRIL CHICK OF THE MONTH

Each month we celebrate a chick who embodies all things FIT CHICKS including fab fitness results, healthy changes in mind & body and is inspiration to those around her (we are all warm and fuzzy!). This month, we are celebrating Cate from our Toronto Forest Hill Bootcamp, who has lost an amazing 44 pounds and 12 inches since she started.

fit chicks weight loss and fitness results

BEFORE- The Fab Cate

Introducing the new healthier, fiercer, fitter Cate after losing 44 lbs and 12 inches – awesome job chick!

AFTER - A healthier, fiercer, fitter Cate!

What made you decide to join FIT CHICKS?

I decided to join Fit Chicks because I felt like I had tried almost everything on my own, and I wasn’t having the success I desired. I needed a more structured workout environment where I could get motivation and help when I needed it – I figured a bootcamp would keep me accountable too. It also didn’t hurt that I was recently engaged and I want to look fabulous on my big day!

How did FIT CHICKS help you in reaching your goals?

With Dana’s guidance and encouragement I have found myself much more motivated to work out on my own time, and more willing and able to push myself. The monthly measurements are great because they help keep me on track, but they also help me see that I am making progress even when I feel like I’m not.

What is your fave FIT CHICKS workout? Which exercises do you love to hate?

I love tabatas and circuits! The intensity and speed of tabatas make working out feel like a competition with myself, and the variety in circuit workouts keeps me interested. Both workouts always seem to make time fly, and I feel like I’ve done so much more when I’m finished.

The exercise I love to hate? Running. It’s one of those things I’ve always struggled with, but I’ve come to accept that as much as I hate running while I’m doing it, I always feel energized when it’s over!

What have your results been like since joining bootcamp?

Inches & Weight lost to date: started at 219 lbs, now 175 lbs. I’m down 44 lbs & 12 inches! I took a couple of months to really get into the groove with both exercise and healthy eating, but once I figured things out I started to see steady/regular improvement. My mood has improved; I can climb the stairs to my 7th floor apartment without getting winded; as I use my muscles more I’m getting stronger and more aware and appreciative of them; even my asthma is becoming easier to manage!

Why would you recommend FIT CHICKS bootcamp to a girlfriend?

I’ve had so much fun getting my butt kicked for the last year, I feel better than I ever have! It’s a great place to meet new people and to release any tension I may have built up from my day – I can’t think of a class where I haven’t laughed at least a bit. Fit Chicks bootcamp has helped me learn a lot about myself, and it’s helped me feel a lot better about myself both physically and mentally. You can’t argue with happiness!

Cate, we are so proud of you and how you have drastically changed your health…it is so inspiring to all chicks who are starting (or already started!) living la vida FIT CHICK that they can do it too! Thanks for allowing us to help along your journey and keep up the fabulous work!

FIT CHICKS XO

PS You can still join in on the sweat sessions for fab results when we start our April Session on Apr 10th so make sure to sign up..we would love to give you some tough love!

Posted in Chick of the Month, Livin' La Vida FIT CHICK!, Nutrition 101, q&a, success stories, Tips & Tricks, Uncategorized, Updates | Leave a comment

FITNESS FRIDAY – Easter Tips & Workout, chicks!

Posted on April 7, 2012 by admin

Hey Chicks!

Usually with long weekends come thoughts of eating “bad” foods, cocktails with friends and time to relax, as it should but please remember all in moderation!!

Just because we have time off from our regular routine does not mean that you should just throw all of your hard work and goals out the door.

Here are some super easy tips to help you stay on track during this long weekend:

1. Avoid the Easter Goodies! Meaning, don’t buy them for you or your kiddies. There are other awesome treats you can give to your kids from the bunny like skipping ropes, bubbles, sidewalk chalk etc – all are great fun and invite kids to head outdoors and to get active.

2. Follow the Plate Rule! Fill half your plate with veggies, the other half with a quarter lean protein and a quarter carbohydrates but make sure they are the good ones not the Pillsbury Crescent Rolls!

3. Get on the move! The weather is warming up outside so plan an activity to head outdoors like go for a hike as a family, pull that bike out of the shed and get some mileage, go for a jog or walk. There are so many things you can do now that it is getting warmer and sunnier, days are longer so take advantage.

4. Plan to do a High Intensity Interval Training (HIIT) workout at least one day over the long weekend. This form of training is the best way to burn the max amount of calories in the shortest amount of time, so what are you waiting for?

: Clams Part 1

: Clams Part 2

: Crab Walks

Starfish Burpees

Surfer Part 1

Surfer Part 2

Surfer Part 3

Swimmer

Here is a breakdown of one of the HIIT workouts I plan to do this weekend to keep those extra gravy calories off!!

HIGH INTENSITY INTERVAL WORKOUT

1 Minute Crab Walks – in table top – hips up fingers towards your bum walk forward and back across your room or grass if it is nice out:)

1 Minute Starfish Burpees – like a regular burpee except when you jump (or step back for low impact options) you land with feet wide like a jumping jack – then come back to standing and give me a huge jump with feet and arms spread as wide as you can like a big starfish

1 Minute Swimmers – on your belly lift your right leg and left arm and then switch alternating sides but dont let your hands or feet touch and once you have the move down pick up the pace to make it more cardiovascular

1 Minute Surfers – lay on your belly and jump up using your arms to push you up and land on your feet – wide stance like you really are surfing and then jump at the top and then head back down to your “board”

1 Minute Clam Abs – hands behind head, elbows wide – feet touching and knees out wide now crunch and bring your elbows to knees that is one rep

Repeat all so you do 4 sets total of each et voila a FAB 20 minute High Intensity Total Body Workout!

Most of all though chicks is please remember to have fun and enjoy the time off!
Hoppy Easter to all,

Your Head Chick, Amanda xo

PS Next bootcamps start on April 10th so if you too have too many long weekend treats, we can burn it off next week!

Posted in Amanda, Amanda, Chick Sergeants, Chicks in Action, exercises, fab friday, HEAD CHICK, Livin' La Vida FIT CHICK!, Nutrition 101, Nutrition Info, tips, Tips & Tricks, Uncategorized, Updates, Workouts | Leave a comment

WELLNESS WEDNESDAY – A Mexican medical mystery solved!

Posted on April 4, 2012 by admin

Hey Chicks,

I am back to attack after my week away in Mexico for the gorgeous Mel G’s wedding and am happy to say that after all my hard prep work for the trip, I managed to come back with zero weight gain – yipeee! I will be honest that I did indulge in ~~many~~ a few cocktails and large portions of guacamole but I did still get my workouts in. After a few days home, drinking lots of water to hydrate, eating clean and losing the holiday bloat, I am feeling fierce again

Congrats to the gorgeous Mel G & Scott!

Now during my time of fun in the sun, I did notice something strange happening to me which I wanted to share with all of my chicks heading South of the Border. Around day 2, I noticed red marks beginning to form down my side and tummy. At first I thought I had scratched myself but they were not raised as a scratch would be. I didn’t think much off it (other than the 3 people who asked if I had been in a car accident!) until I got home and they started to peel. With our awesome medical system in Canada I went to get it checked out as it is always better to be safe than sorry

My Mexican medical mystery!

So what was it? I had phytophotodermatitis (trying saying that 3 times fast!) also known as ‘Mexican beer dermatitis’. It is a basically a reaction that occurs when skin comes in contact with a phototoxic agent (common culprits are lemons, limes, celery, parsnips, oil of bergamot) and then exposed to sunlight.

The culprit...a lime in my Bloody Caesar!

The doctor thinks that during my “cocktail hour” I squeezed a lime and rubbed my skin which led to these marks! The good news: it is nothing that is harmful to my health. The bad news: it may take months to go away. He said he sees tons of cases with Canadians coming back from sun holidays and not knowing what it is from and that is why I wanted to share this tidbit

So the lesson of the day chicks…make sure to wash your hands after touching anything on holiday or pass up the drinks with limes (i think the first one may be easier:).

And even though I have these yucky red marks for the next couple of months, I would not take back a moment of this amazing trip. Congrats Scott & Melissa – I couldn’t be happier for you guys! xo

Have a fabulous day!

Laura, Your Head Chick xo

PS If you are heading on an all inclusive, make sure to also check out Head Chick Amanda’s tips for surviving an all inclusive vacation...they really helped!

PSS Exciting stuff! We now have Zumba classes starting April 10th as well as our April FIT CHICKS Bootcamps plus our 28 day Pedometer Challenge starts May 7th…who’s in!

Posted in Head Chicks, Laura, HEAD CHICK, Livin' La Vida FIT CHICK!, tips, wellness wednesdays | Leave a comment

FITNESS FRIDAY: Happy Thoughts = A Healthy Chick

Posted on March 16, 2012 by admin

Hey Chicks!

With the sun shining and the weather starting to warm up I can barely contain my excitement knowing that longer days and sunny warm weather is just around the corner!!

With sunny days also seems to come more of a sunny attitude, at least for me. I noticed in the past month or so with all the gloomy weather and cold snaps we were having that I was starting to feel kinda down and almost “trapped” inside since I really hate being cold.

And more sunny days soon..Mexico in 1 week!

Then a friend really inspired me by talking about her own “attitude adjustment”. Perhaps that is all I needed I thought. So for the past week or so I have been really trying to stick with my own attitude adjustment “rules” which consists of the following things:

1. Write down 10 things a day that I am super thankful for having in my life

2. Actually talk on the phone or in person with friends and family, not just over text!

3. Get my yoga on at least twice a week as this is a great balance for me mentally and physically

4. Workout hard, like really push myself, those happy feeling endorphins are in you for a reason so use them!

5. Get plenty of rest at least 8 hours a night

6. Take some me time everyday

Since taking on this new attitude adjustment I have been feeling much brighter and when you feel that way and give off some positive vibes others around you can’t help but feel the same!

It is so easy to focus on the negative but just as easy to let go of those thoughts and think about all the positive things in your life. I bet if you listed all the greatness in your life the list would never end!

So spread some love and happiness chicks and have a FAB day everyday!

Amanda xo

Posted in Amanda, fab friday, HEAD CHICK, Head Chicks, Livin' La Vida FIT CHICK!, q&a, tips, Tips & Tricks, Updates | Leave a comment

WELLNESS WEDNESDAY – Marvelous Mango Salsa Recipe

Posted on March 14, 2012 by admin

Hey Chicks,

In celebration of my upcoming trip to Mexico (and making sure I am eating clean as bathing suit and most likely belly boating beer drinking are around the corner!), I have been addicted to making the easiest, most delicious salsa…it is so good!

mango salsa with avocado for a fit chick

Mango Salsa - Chick Style!

Typically I like a tomato salsa but lately I have been switching it up to add a delish new ingredient and color to my food…mango! This recipe is gluten and dairy free as well as vegan friendly but for my meat eating chicks, it is amazing on fish, chicken, pork, seafood. Actually, I am not to embarrassed to admit I just eat it with a spoon as a side Try it, you will love it!

CHICK FEED: MARVELOUS MANGO SALSA

1 mango – peeled, seeded and chopped
1/4 cup finely chopped red bell pepper
1/4 cup finely chopped orange bell pepper
1/4 cup of avocado, chopped
2 tbsp of red onion, chopped
2 tbsp chopped cilantro (I usually add more as I LOVE cilantro)
1 fresh jalapeno chile pepper, finely chopped (leave seeds in if you like it hot!)
2 tbsp of lime juice from a fresh lime
1 bsp of lemon juice from a fresh lemon
Pinch of sea salt

Directions

In a medium bowl, mix all ingrediants together.
Cover and allow to it for a min of 30 minutes before serving at room temperature

Feel free to play with this to suit your tastebuds: ie omit the jalapeno for less heat, add peaches for a sweeter salsa, or mix in some corn for a more filling dish – get creative.

If you have any yummy salsa recipes or tips, please share – we always love new ideas

Make today fabulous,

Laura, Your Head Chick

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

FITNESS FRIDAY – Trying to breathe easy…

Posted on March 9, 2012 by admin

Hey Chicks!

Head Chick Amanda coming to you live from NASA Space Station Training – OK OK I am so kidding! Like as if I would ever go to outer space, I mean can you really imagine me with all of my high energy being cooped up on a shuttle heading out of our solar system?! Not a chance, I can barely handle a car ride longer than 4 hours!

I felt like I was in a spaceship!

In all reality this pic was taken at the Toronto Sleep and Pulmonary Centre while I was there to get my lung capacity tested because believe me this chick has NO problems sleeping – as soon as my head hits the pillow I am out like a light!

Nicest doctor ever!

Since January of this year I have been having some strange episodes of shortness of breath and wheezing with no real reason in my mind behind it. So I went to my family doctor who suggested I might have Asthma. This to me is super brand new since I have never been diagnosed nor had breathing issues in the past but since this issue keeps returning I figured it is best to get checked to find out for sure.

For Pulmonary Function testing they had me sit in this glass “chamber” and breathe into this machine which detects the power of your lungs with your inhales and exhales. You have to plug your nose while doing all the breathing tests – hence the fancy nose plug I have on lol this is to ensure all breathes come only from your mouth.

During my time there we did all different types of breathing exercises, some long inhales and fast exhales, short panting type breathes and long inhales followed by long exhales and then holding my breath at the end. The tricky part to all of this was this machine was not just counting my inhales and exhales it would at times seal so I could not breathe anything in or out and this is usually when the nurse would ask me to keep exhaling or inhaling more. I am going to assume this was not a trick and just a way in which they really can tell how strong your lungs really can function. I have to say that this was not a walk in the park there were times the nurse kept asking me to breathe out and there was like nothing in me, I had to squeeze my abs so tight to try and find anything left!

After about half an hour or so of testing it was all done and I was released from my glass chamber lol.

Right now I am just waiting for my results to come in and to see what the next steps are but I will be sure to keep y’all posted as I feel it is important to not only be honest about my own experience but also to share them as you never know who is going through the same thing.

So please chicks, the moral of this story is not only to show you my sweet new nose plug but also to say if you are ever having any doubts about your healthy or anything funky going on – GET CHECKED OUT. I mean it may be nothing but you are better to know for sure than to self-diagnose!

Stay healthy chicks and see you soon!

Amanda xo

Posted in Uncategorized | Leave a comment

Wellness Wednesday – Countdown to wearing a bathing suit (insert gulp!)

Posted on March 7, 2012 by admin

Hey Chicks,

Happy Wednesday! I am pumped this week as March is finally here, bootcamps are in full swing and I am officially on countdown to one of my BFF’S wedding in Mexico – 17 days to go! With a little over 2 weeks to go, I am getting myself into the mental and physical state to do one of the things that most chicks – big, small, tall, short, fit or not – dread the most…wear a bathing suit!

Through a combo of clean diet, lots of exercise and finally accepting my flaws that I can’t do anything about (ie the stretch marks and veins that aren’t going anywhere!), I am feeling the best about myself, inside and out, than I have in my entire life. That said, it is still nerve racking so I thought I would give you chicks who are also heading on a vacation a few tips I use to make sure I am bathing suit ready… with only 2 weeks to go!

Avoid foods that bloat you.

What you eat is 80% of your weight loss results. Mixed with heat, processed, packaged, salty or sugary foods can make you look and feel like a stuffed sausage in your bathing suit. By eating quality, whole, natural foods like lean proteins, veggies, fruits and unprocessed carbs – and drinking lots of water – you will stabilize your blood sugar, promote easier digestion and avoid water retention.

At 450 calories a pop & a bloated belly, is it worth it??

Dairy, gluten and alcohol can also be huge contributors to lower belly bloat (I also call this the Vegas Belly..that is a different story!) Try cutting them out for a 5 days and see how you feel s this may be something that is affecting you in more ways than you know. Eating clean will also help prevent mood swings so you’ll feel confident strutting your stuff.

Get your High Intensity Interval Workouts in!

Perfect exercises for a high intensity interval workout!

Alot of peeps think that you should be doing long bouts of cardio to get leaner quicker. This actually can have the opposite effect on some chicks as it can put your body in a state of stress (ie holding onto fat!). High Intensity Interval training (like what we do in bootcamp!) has been proven to maximize fat loss while minimizing your muscle loss. Why is that important? The more muscle you have, the more calories you burn while doing nothing so we don’t want to get rid of it! Try tabatas or interval circuits (1 min cardio followed by 1 min of strength) for 20 min – it is worth it!

Choose a bathing suit that flatters you.

I like a booty short suit and a halter top..Chief Chick Jackie likes a bandeau

No women is perfect. Even the most fit and toned women still have their self-conscious areas. Like with workout gear, the most important elements are the cut of the suit and the support. Splurge on a higher quality, more flattering bathing suit that works with your body type to accentuate positives like sexy shoulders, fabulous curves and skin tone. Also, make sure it has the right amount of bust support - having the proper “lift” can make you look 10lbs lighter instantly.

Now I am getting my pre Mexico mindset in, my goal is to not gain any weight on this vacation…I’ll let you know my plan of attack in the next post!

Make today fabulous!

Laura, your Head Chick xo

Posted in Amanda, Chicks in Action, HEAD CHICK, Head Chicks, Laura, HEAD CHICK, Livin' La Vida FIT CHICK!, tips, Tips & Tricks, Updates, wellness wednesdays | Leave a comment

FITNESS FRIDAY- All natural remedies for sore muscles

Posted on March 2, 2012 by admin

Hey Chicks!

Yesterday was officially the last day of our Feb bootcamps and with the March sessions just around the corner, we start up again Monday!! I have decided to dedicate today to helping you recoup sore muscles before you start bringing the pain all over again next week.

In the past I have provided you with my 5 favorite stretches to keeping me long (well I am only 5’4 so not that long lol) and limber and stressed the importance of getting a good stretch session in on the daily . These keep your muscles long, lean machines and safe from aches and pains BUT I also know that a lot of you chicks do not like stretching lol.

So today I am going to give you three alternatives that you can try that are safe, all natural products proven to help you stay “loose as a goose” and get your muscles on the mend.

3 great all natural remedies for sore achy pains are:

1. Cherry Juice

New studies suggest that this anti-oxidant rich bevy can help reduce soreness and speed up muscle recovery after strength training. For best results you want to sip an ounce of cherry concentrate right before you workout.

Cherry juice for sore fit chicks muscles

Cherry juice is delicious!

2. Omega 3 Fatty Acids

According to a new study in the Clinical Journal of Sports Medicine taking a fish-oil pill once a day helps to reduce soreness and eases inflammation of muscles 48 hours after a sweat session. You know what that means chicks, no more crawling up the stairs two days after bootcamp!

Don't like fish? Best way to get your healthy fats: fish oil pills

3. Probiotics

New research shows that two strains of these healthy bugs, Lactobacillus rhamnosus and Lactobacillus paracase can help with decreased cell damage after a month of regular intense exercise. So take your probiotics on the daily and recoup those cells

Healthy Bacteria is magic for muscles

All three options are great but still not a swap out to a great stretch session. Give them a try but also remember to add even 5 minutes a day of stretching into your routine; I promise your body will thank you!

Amanda xo

Posted in Amanda, Amanda, Chicks in Action, fab friday, HEAD CHICK, Head Chicks, Livin' La Vida FIT CHICK!, Nutrition 101, Nutrition Info, tips, Tips & Tricks | 2 Comments

WELLNESS WEDNESDAY – Soup is on!

Posted on February 29, 2012 by admin

Hey Chicks,

First of all, I am so sorry for my lack of posting over the last 2 weeks! I was hit with a very yucky cold that pretty much had me out of commission (huge thanks to my sub Chick Sergeants who take care of my bootcamps while I was out!)

A match made in FIT CHICK heaven: Parsnip & Pear!

So without an appetite but knowing I needed a lot of cold fighting nutrients, I rediscovered my love of homemade soup! If you know me, I tend to get on a veggie kick and get addicted to one veggie for awhile. So now my obsession with fennel is so last month and I have a new love crush…PARSNIPS!

I love how this root vegetable is a little sweet, totally filling and makes your soup thick and creamy without having to add any dairy. I was chatting with someone last week about one of my fave soup combinations and was inspired to make it this week – Parsnip & Pear!

Here is one of my favorite recipes. It calls for yogurt but you can omit it and it still tastes great. Sub 0% greek yogurt for a higher protein soup but the same creamy taste – so delish!

CREAMY PARSNIP & PEAR SOUP

15 ml (1 tbsp) olive oil
2 medium onions, minced
500 g (1 lb) parsnips, minced
1 L (4 cups) low sodium chicken broth
1 pear (Bartlett or Anjou), peeled, cored and cut into pieces
175 ml (3/4 cup) plain yogurt
1 pinch nutmeg
Salt and pepper (to taste)

DIRECTIONS

In a heavy pan, heat the oil and sauté the onions and the parsnips on medium heat for a few minutes, stirring until the vegetables are tender.

Add the chicken broth and cook for 20 minutes on low heat. Add the pear pieces and cook for another 5 minutes.

Mix the preparation in a food processor until smooth. Return to the pan and add the yogourt. Reheat the soup for 2 minutes.

Salt and pepper to taste. Pour into bowls and sprinkle with a little grated nutmeg.

Servings: 6

Per serving: 150 calories; 4 g total fat; 26 g carbohydrate; 4 g protein; 124 g calcium

Another amazing way I like to eat parsnips is parsnip fries! Lower in starch and can still crisp up. Try them instead of french fries or sweet potatoes for a yummy healthy side dish:)

Make today fabulous!

Laura, your Head Chick xo

PS Just a reminder that until March 4th, spend $50 or more at FC Online Store and receive a $25 Chick Bucks Gift Card toward your next purchase or bootcamp – how sweet is that?! And you can use the bucks towards your next bootcamp starting March 5th..love it!