EPISODE 51 – FIT CHICKS Chat: Top 5 steps to meal prep like a master for weight loss, health & more!

Hey Chick,

“If you fail to plan you plan to fail.” And that couldn’t be more true when it comes to eating healthy!

Meal prepping is one of the most valuable tools for weight loss success and making it easy to stick to a nurtrition plan. Yet it is one of the most underused strategies since most of us don’t know how to do it. But don’t worry, the Head Chicks are here to teach you how to meal prep like a pro!

In Episode 51 of FIT CHICKS Chat, Head Chicks Laura and Amanda discuss:

  • How to set up your kitchen for success with the right tools for the job
  • How meal prepping can save you TIME and MONEY
  • Planning your meals before prepping to maximize your meal prep
  • How to get your family involved
  • How to make meal prepping FUN

Click on the player below to listen to this awesome podcast and get on your way to becoming a master meal prepper!



Want to help support the show?

  1. Subscribe to us on iTunes and leave a review. Android users can subscribe on Google Play so you never miss an episode!
  2. Stay in the loop for future podcasts by Clicking here and we will make sure you are the first to know when they are available plus other awesome bonuses too!
  3. Email us at info@fitchicks.ca with any questions fitness, nutrition, wellness or business that you would like us to give our 2 cents about!
  4. Follow us on Facebook!

Happy Listening!

Laura & Amanda – FIT CHICKS xo

*For informational purposes only. Please consult a physician before starting or changing an exercise or nutrition program

EPISODE 34 – FIT CHICKS Chat: Top 3 ways to curb food cravings naturally

Hey Chick,

Sugar, salt, fatty foods…do your food cravings feel like are so strong that you would do anything for a “fix” sometimes? Don’t worry – you are not alone.
Food cravings are your bodies way of speaking to you. From nutritional deficiencies to stress coping techniques to starving for quick energy, what you crave is telling you something about you emotionally and physically and it is time to LISTEN!  !

3 food craving button


In this episode, you are going to learn all about how to determine the source of your food cravings …and it may not be what you think!  We will cover:

  • What are food cravings & where do they come from
  • How to spot your triggers – physically & emotionally
  • The 4 most common categories of snack cravings and what your body is really telling you
  • The Top 3 spices that will curb your cravings naturally (and they are prob already in your cupboard!)

Plus the Head Chicks’ top tips to stop your cravings in their tracks incl:

  • How to set up your cupboards for success
  • What they do when a snack attack comes on & how to uncover where it comes from (and it is not willpower!)
  • How they manage food cravings and not feel guilty when indulging in them


Click on the player below to listen to this awesome podcast that will change the way you view your snacks for the long run!








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

PS. Want to learn more about how to break the diet cycle for good, lose weight naturally and help others do the same? Check out our 30 page program brochure for FIT CHICKS Academy’s latest certification, the Natural Weight Loss Coach program starting Jan 24, 2017!

*For informational purposes only. Please consult a physician before starting or changing an exercise or nutrition program

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.

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


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 #1 – FIT CHICKS Chat Podcast – What drives us crazy about the fitness industry & how it is sabotaging your goals!

Hey Chicks,

We are buzzing around the Coop today as we have a HUGE announcement….today is the day we launch our FIT CHICKS Chat Podcast!



Every year we go into our planning mode where we look at all the ways we can help women reach their goals.

This past January, we kept on getting emails from women asking our views/opinions/advice about specific areas of fitness, nutrition and wellness and Amanda and I would sit and banter about our thoughts during these meetings before answering their emails.

One day, we looked at each other and said, “Why not instead of answering via email, let’s record these convos so other peeps with the same q’s can listen to.” (plus typing that much info can lead to serious finger cramps lol).

We then wondered “What will we talk about for 30 – 60 min each week?!” Which quickly turned into us looking at each other and dying laughing as the last thing you will ever say about us is that we are boring or quiet. Between our personal ups and down in the industry, our chicks and all of our experience…we def won’t be lost for topics 😉

We have done many podcast interviews and they were always a blast and decided to launch our own…introducing FIT CHICKS Chat!  

Starting today, episodes will be available every Tuesday on Itunes, Stitcher and right here on the blog.  (Each episode is between 30 – 60 min and covers a topic of fitness, nutrition & wellness and is perfect to download and listen to while doing your workouts or commuting to work!).

Here is a quick overview of  FIT CHICKS Chat with your truly – Laura Jackson & Amanda Quinn

Laura Jackson & Amanda Quinn are founders of FIT CHICKS® & FIT CHICKS® Academy – Canada’s largest women’s only fitness company, leading Fitness & Nutrition Experts and TV Hosts of “Shape Up with FIT CHICKS”.

Each week on FIT CHICKS Chat, Laura & Amanda get you PUMPED to create your FIERCEST life – inside & out. Whether your goal is to lose weight, get toned, eat healthier, stress less, feel inspired or just have some healthy cheerleaders in your corner, each episode is packed with their own tested, ACTIONABLE fitness, nutrition and wellness strategies to get you there!

Why? Because after helping 1000’s of women of all levels transform their bodies and minds, Laura & Amanda figured out what they really love: helping women like YOU reach your goals by breaking down the BIG, confusing info about fitness, nutrition & wellness into easy step-by-step actions…so you can see BIG, life changing results, fast – no matter where you are in your fitness and life journey!

*For informational purposes only. Please consult a physician before starting an eating or exercise program

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




Meet the Head Chicks, Laura & Amanda, in episode 1 of FIT CHICKS Chat! From learning how they met and started FIT CHICKS and how fitness and nutrition changed their lives to the top 3 things that drive them crazy with the current state of the fitness industry that is keeping you from reaching your goals and what you can do TODAY to stop this cycle, Episode 1 is a fired up to kick off the FIT CHICKS Chat Podcast (plus a sneak peek of what to expect coming up!).



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

The 3 Truths to get your burning MAJOR calories (plus video workout!)

Hey Chick,

When it comes to burning calories, there are a TON of misconceptions you may be hearing.

Do any of these sound familiar?

MYTH 1. Longer workouts are better and burn MORE calories (aka elliptical trainer for 60 min)

MYTH 2. Cardio works the best and should be done separate to strength training

MYTH 3. Women should avoid strength training to lose weight

These are all NOT TRUE!

TRUTH 1.  High intensity + shorter time = Fierce results!

Studies have shown that by working at a high intense pace for a short period of time not only BURNS more calories than a steady state 60 min (and this is due to a sweet thing called EPOC or what we like to call “afterburn” which keeps your body burning calories at a high rate for up to 24 hours following your sweat session!) but also does not deplete your calorie burning muscle mass which we do not want to get rid of (check out truth 3 as to why)

TRUTH 2:  You can get cardio WHILE you do strength if you do it RIGHT

You do not have to do cardio and strength training separately.  By adding total body strength moves you and moving quickly through your exercises, you are going to get your heart PUMPING aka you are getting strong and burning cardio cals at the same time (aka there is no need to spend more time working out than necessary if you are moving through them quickly!)

TRUTH 3: Women NEED strength training more than men do…especially as we age. 

Muscle is metabolically active (ie you burn more calories doing nothing at all) and the more you have will keep you from gaining weight, hormonal imbalance and osteoporosis.).  But if you don’t use it, you lose it!  After 50, your muscle strength decreases by 15% per decade which is a contributing factor to weight gain so let’s keep those muscle working and STRONG!

So what have we go to help you bring these truths to your workouts?  Chick Sergeant Jenn (who brings the tough love to her Toronto Harbourfront & King / Bathurst Bootcamps)  was kind enough to share an awesome 15 min AMRAP for all levels (and if you don’t know what that is, watch and find out:) that combines all 3 truths for a fierce calorie burn.

Sharing is caring so please click on the Facebook share or tweet and let’s get the TRUTH out there 🙂

Happy Sweating,

Laura & AmandaDo you want to change

Ps. If you love learning about fitness, nutrition, wellness and business, our next Fitness & Nutrition Expert certification and education program is the place to be! Registration isopen and spots are limited – take a peek 

Wellness Wednesday – Coconut Milk is so yummy (and lactose free!)

Hey Chicks,

Hope you are all having a fabulous week! We are in our last week of Jan Bootcamp and getting ready to start our sweat sessions for Feb (next session starts Feb 6th so join us!) and in one of our last classes, we were chatting nutrition.  A great question came up from one of my chicks about milk.  She has been having reactions to dairy (ie bloating, breakouts and lots of phlegm – yuck!) and is most likely lactose intolerant as are alot of chicks.  Dairy is one of the hardest things for our bodies to break down so what else is there out there….check it out!

coconut milk dairy alternative


  • Almond Milk (really great in tea, coffee or baking as it is a neutral flavour)
  • Coconut Milk
  • Rice Milk
  • Cashew Milk
  • Hemp Milk

All should be available in any major grocer now where as before you would have to get from the health food store.  Just make sure you choose the unsweetened kind as many are packed with sugar to make them take better.

Or even better, try making your own! My personal fave is coconut milk (which is not the juice in the centre of the coconut but is pressed from the flesh).  Check out this recipe

You can also make your own nut milk (ie almond or cashew) but I suggest to use a nut milk bag to avoid the chunks- gross!

It may be a little trial and error to find what dairy substitute works for you but test it out, your belly will thank you!)

Have a fab day,


PS If you want new workout gear, our Sassy Shirt Sale is rocking until Feb 5th to save 25% off all tees, tanks and shirts 🙂

FITNESS FRIDAY – Why would you feed the ones you love ammonia?

Hey Chicks!

I am apologizing now for this super gross picture in this blog post but I saw this on Facebook and had to share with all y’all!

mechanically seperate chicken
Would you put this in your body?

This picture is of mechanically separated chicken – yes this is “meat” that we eat, feed to our little chicklets and use as a source of energy and nourishment!

Mechanically separated meat is used in all fast food restaurants as well as those frozen meals and foods you see in your grocers freezer like chicken nuggets, chicken burgers etc. Now, although I am not a certified nutritionist I can tell by looking at this super gross pic that this is NOT something I want feeding my body after an hour long Bootcamp butt kicking. Not only is it sick looking, it will do nothing for me.

Mechanically separated meat basically follows this process:

  1. The animal is crushed and made into this paste like substance
  2. Paste or “meat” is then washed with ammonia, yes I said ammonia
  3. To get rid of ammonia taste it is then artificially flavored
  4. Then dyed to rid itself of the super weirdo pink color

Yummy right?!!!! That was sarcasm to be clear lol!

So, my point in sharing this is to just have you think twice about what you are putting into your bodies – you work so hard to be healthy, happy and take care of yourself and loved ones why would you want to eat ammonia?

Remember the old saying “you are what you eat“; there is a lot of truth to this.

Your food dictates many things like:

  1. Energy Levels
  2. Happiness – yes it does affect your mood and emotions
  3. Health of your skin
  4. Aging Process
  5. Weight – diet accounts for up to 80% of weight loss or gain

And the list goes on and on…

So instead, EAT YOUR VEGETABLES! You will live a healthier, energetic and tastier life!

Red curry and brown rice
I am not a food stylist but this was delish!

This is a picture of my dinner tonight – yummy red curry veggies with whole grain brown rice – delicious and nutritious.

If you need ideas of quick and easy recipes for dinner to stay away from the frozen and fast foods be sure to check our blog history – we have loads of great tips and tricks to keep you on track and ammonia free!

Have a fab weekend,
Amanda, your Head Chick xo

PS If you aren’t getting your sweat on yet, Bootcamps for February are now posted online for registration!

FIT CHICKS interviews The Food Network’s: Janet & Greta Podleski!

Hey chicks,

Hope you’re having a FAB day! We sure are because today is one of our most exciting blog posts of the year!

FIT CHICKS Interview Eat Shrink & Be Merry
Source: www.eatshrinkandbemerry.combandwagon…

The crew at FIT CHICKS have been long-standing fans of the Looneyspoons sisters Janet & Greta Podleski. The two sisters from St. Thomas, Ontario are the authors of three blockbuster bestselling cookbooks, Looneyspoons, Crazy Plates (a finalist for the James Beard Foundation Cookbook Awards) and are best known for the Eat, Shrink & Be Merry (announced as the top-selling cookbook of the last decade by Chapters/Indigo.) 

Enterpreneurs, healthy eating advocates and funny as heck, these lovely ladies built a delicious food empire based on making healthy choices and recipes into a whole lot of fun. And not only that, they’ve also developed food products and even have their own TV show on The Food Network called “Eat, Shrink & Be Merry!”

Our favorite part? The Looneyspoons ladies agreed to do an interview with FIT CHICKS so we can share with our chicks some of their tips on healthy eating and working out !

Why was it so important for you to create healthy recipes that were fun, easy and nutritious?

Janet & Greta: Our mission was to make the popular (but sometimes intimidating!)  subject of healthy eating fun and easy to understand, so that’s why we used

humour in all three of our cookbooks. We hoped our casual style would help get people on the healthy-eating bandwagon

and once they were interested, we had to knock their socks off with great-tasting recipes. Let’s face it, taste is still the most important characteristic of food to most people. If the lasagna’s healthy but tastes awful, no one’s going to eat it, so what’s the point?

FIT CHICKS loves that Janet has a Nutrition background from the Canadian School of Natural Nutrition. How has this allowed you to look at nutrition and healthy food differently?

Greta: Well, Janet is now a Registered Holistic Nutritionist, and it’s the holistic part that’s important. It’s about looking at a person’s health from the perspectives of mind, body and spirit (what’s going on in their life as a whole, not just what’s going on with their waistlines). We still want to help people lose weight, because that’s obviously critical, but our focus now is probably more on overall health and vitality and wellbeing. We’re trying to steer people away from grabbing convenience foods and toward “real” foods—whole, natural, unprocessed. Today’s obesity problem isn’t about eating too much food, it’s about eating too much that ISN’T food!

Alright, ladies. We all have a guilty food pleasure. What’s yours and how do you make it healthier?

Greta: I have a man’s appetite! What I mean is that I crave foods like burgers and chicken wings, not sweets. For our Food Network TV show, we created boneless honey-garlic wings which were a huge hit with taste-testers by using skinless chicken thighs, cutting them in half, and making them look and taste like wings. They’re even served with a lower-fat blue cheese dip. Yum!

Janet: I wish I could eat pizza every day! And the thinner the crust, the better, in my opinion. This cuts back on carbs and calories plus it just tastes better when it’s thin and crispy. And though I’m a fan of pepperoni on pizza, I always try to add veggies, too: mushrooms, tomatoes, bell peppers…to add some nutritional value.

At FIT CHICKS we know how important it is to have a healthy snack before and after your workouts. (Boot camp takes a lot of work!) What do you recommend as a great pre-workout and post workout snack?

Janet & Greta: We don’t like to load up on food before working out, but neither one of us can tolerate exercising on a completely empty stomach either. A handful of almonds, a couple hard-boiled eggs, a peanut butter-and-banana-roll-up (slather whole grain tortilla with peanut butter or almond butter, insert peeled banana, roll up and enjoy!) or a protein smoothie  are good choices before OR after working out.

You two are incredibly busy ladies – what’s your motivation to make nutritious meals and your health a priority?

Janet & Greta: We truly believe that you are what you eat. When we eat well, we feel well. More energy, better sleep, fewer illnesses, clearer skin, better digestion…and the list goes on. Plus, we honestly PREFER the taste of healthy foods over unhealthy ones. Given the choice between a fast-food cheeseburger and fries or a colourful, veggie packed salad with salmon or chicken and a delicious homemade dressing, we’d pick the salad every time. Well, maybe not EVERY time! But MOST of the time!

At FIT CHICKS, we train with high intensity interval training to burn the most calories in our boot camps to maximize our time.  What is your “save time” tactics / tips in the kitchen?

We also prefer interval training! Janet says “It’s better to work out in short bursts than in burst shorts!”

When it comes to cooking, we all need to do MORE of it and cut back on meals that come from packages, boxes and bags. This means being prepared, deciding what types of meals you want to make this week, and shopping for the ingredients on Sunday when you have some spare time. That way, you won’t have to stop at the store every single day on the way home from work to pick up something for dinner. Now that you’re prepared, you should cook once, eat twice! We always make extra of everything to freeze or to take to the office for lunch. If we’re going to mess up the kitchen, we might as well get two meals out of it!

FIT CHICKS interviews Janet & Greta Podleski of Eat Shrink and Be Merry
Source: www.eatshrinkandbemerry.com

Everyone at FIT CHICKS was so excited to have the opportunity to do this interview with Janet and Greta Podleski! Thanks so much, Looney Spoons for taking the time and sharing your views on weight loss, healthy eating and exercise with our chicks! We hope to see you at a FIT CHICKS Bootcamp one day. 😉

PS: Don’t forget that March FIT CHICKS boot camps are just around the corner, chicks! Be sure to sign up at one of our locations today!

Have a super fab day,


Avoid Winter Weight

Hey chicks,

We hope you’re having a FANTASTIC holiday season! We’ve missed you and can’t wait for the New Year, but in the meantime – we’ve got some fab tips to share!

Holidays are meant to be relaxing, but we know that they can be stressful and mess around with your fitness goals. (There doesn’t seem to be time to work out and those goodies keep calling your name!). The good news is: you’re almost done with the holiday season! Bad news is: wintertime can still be a challenge for many chicks.

But don’t worry! We’re here to help you stay on track with our Five Ways to Avoid Winter Weight!


Five Ways to Avoid Winter Weight


1. Sneaky Workouts!

Don’t have time for an hour-long workout? It’s okay, chick, use the time you’ve got! 20 minutes is FAB (use your CHICK PACK for some at-home workouts) or even incorporate small moves into your day. Calf raises while you’re cooking? They count! You can also check out some chicktastic tips here: Five Easy Ways to Burn 500 Calories

hot chocolate

2. Change your Comfort Food

No need to panic – we’d never take Mama’s Famous Mac’N’Cheese from you! But focus on why you choose those heavy or sugary treats and what alternatives might work. We know hot cocoa makes you feel cozy, but make it healthier or try a delicious decaf tea like chocolate mint or chocolate chai.

3. Bundle Up!


We know it’s Canada, but that’s a lot of months to be spending indoors. Head outside for some of our country’s fab winter activities or try a new one – snowshoes, anyone? Not only does this work your bod, but the fresh air and sunlight improve mood and reduce cravings. Check your city’s parks and recreation website for local skating rinks and ski hills. In a pinch a hill and a garbage bag will do!

4. Spend Time with Friendsfriends

Why can this help? With the winter often comes winter blues and, in some cases, Seasonal Affective Disorder (SAD). For many this means isolating and engaging in emotional eating (or not eating – which isn’t good either, chicks). Check in with your doctor if you suspect you suffer from SAD and be sure to spend time with supportive peeps.


5. Adjust Your Portions

A lot of us are active in the summer which means we burn more energy, which means we need more fuel. But come winter time we often work out less while still eating the same portions. If you are working out less, be sure to adjust your food intake accordingly because you’re not burning it off anymore. Think of it as “calories in, calories out.” If you put lots of calories in and don’t exercise to get them out, they’ve got nowhere to go! One exception? Those green veggies! Eat up

Hearty Eating

6. Have Fun and Go Easy On Yourself (Okay, so we threw in a bonus).

You might gain some weight, chicks, and that’s okay. It doesn’t change how fabulous you are! Just remind yourself that you are one fierce chick and plan to make some changes. Negative self-talk is tempting, but it only makes change that much more challenging.

Hope this helps, chicks! And, of course, another FAB way to beat the Winter Weight is to come out and play with us! Don’t forget that our New Year’s Promo has been extended: Sign up for January AND February and get $50 off! Just type in “newyear” into the promotion code.

Have a FAB day!


Healthy Hot Cranberry Cider

Hey Chicks,

Here’s a fab recipe for those chilly winter nights. It’s full of anti-oxidants and Vitamin C, and offers up digestive support. Plus it’s simple to make….enjoy! This is a large recipe – makes about 14 cups of yummy cider. Feel free to reduce it if it’s just for one.



6 cups cranberry juice*
8 cups apple juice*
4 cinnamon sticks (or 2 teaspoons ground cinnamon)
1/8 cup honey (or sweetener of your choice! maple syrup would be fab, too!)
1 1/2 tsp whole cloves
1 tsp vanilla extract
Zest of an orange and lemon

*Make sure your juice is all-natural — no sugars added -Juicing it yourself would be the best choice!


Mix it all together in a pot and let it simmer for 15-20 min. Enjoy the delicious aroma and soon you’ll be sippin’ away!

More of a chocolate-lovin’ chick? No worries – we’ve got you covered! Try out last year’s fave: Healthy Hot Choccie! It’ll be sure to warm those insides up 🙂

Happy Holidays, chicks!