Episode 52 – FIT CHICKS Chat: Welcome to the gun show!

Hey Chick,

Booty’s are all the rage right now but what about your guns? Buff not burly biceps & triceps are a must for all chicks. They give you the strength to perform everyday activities, from shopping, picking up the wee ones, twisting open jars, and driving your car. As well it balances out your arms in a beautiful and awesome shape!

In Episode 52 of FIT CHICKS Chat, Head Chicks Laura and Amanda discuss:

  • Why women shouldn’t be afraid to work out the bi’s and tri’s
  • Where are the biceps and triceps and how they are worked
  • Specific exercises to target these muscles
  • Why lifting light weights for high reps won’t get you the arms you want
  • How to keep your upper body workout interesting and FUN

gun_show

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Happy Listening!

Laura & Amanda – FIT CHICKS xo

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

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

OCTOBER CHICK OF THE MONTH

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!! 

FIT CHICKS XO

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

WELLNESS WEDNESDAY- I have a love crush

Hey Chicks,

Happy Wednesday – hope you are all having an amazing week! The post is going to be a quite short as I am off to teach my new group of fabulous chicks at my Toronto King & Bathurst Bootcamp (and am still sore after a killer high intensity interval workout on Monday with them!) and then have to head home to prep as we are on Breakfast Television Toronto tomorrow am to introduce those who don’t know to the amazing world of tabatas (my personal favorite way to workout!). Make sure to watch between 7:30am – 8:30am for our spot!

My new love crush

So chicks, I realized recently that I have a slightly obsessive personality and when I like something, I like it A LOT. This occurred to me after we had our Chick Sergeant Team Meeting last weekend and one of our Chick Sergeants, Tessa, brought in an amazing salad with fennel. I never eat fennel…I never even thought I liked fennel! Well, apparently I LOVE fennel. This past week, I can’t get enough. Fennel in my stirfry, roasted fennel salad, fennel is my soup – I want to eat it on everything.  I even had a dream about fennel (sad I know!)

Is dreaming about fennel salad weird?

If you don’t know what fennel is,  you have to try it! Here is a link to an amazing fennel recipe I am actually bringing to Blue Mountain this weekend for one of my longest friend’s (22 years to be exact!) bachelorette party.  It’s super easy, super nutritious and is awesome as a side.

I have also borrowed some info from the Whole Foods website to give more details on this yummy veggie.

What is Fennel?

Fennel is composed of a white or pale green bulb from which closely superimposed stalks are arranged. The stalks are topped with feathery green leaves near which flowers grow and produce fennel seeds. The bulb, stalk, leaves and seeds are all edible. Fennel belongs to the Umbellifereae family and is therefore closely related to parsley, carrots, dill and coriander.

Tips for Preparing Fennel:

The three different parts of fennel—the base, stalks and leaves—can all be used in cooking. Cut the stalks away from the bulb at the place where they meet. If you are not going to be using the intact bulb in a recipe, then first cut it in half, remove the base, and then rinse it with water before proceeding to cut it further. Fennel can be cut in a variety of sizes and shapes, depending upon the recipe and your personal preference. The best way to slice it is to do so vertically through the bulb. If your recipe requires chunked, diced or julienned fennel, it is best to first remove the harder core that resides in the center before cutting it. The stalks of the fennel can be used for soups, stocks and stews, while the leaves can be used as an herb seasoning.

A Few Quick Serving Ideas:

Healthy sautéed fennel and onions make a wonderful side dish.

Combine sliced fennel with avocados, and oranges for a delightful salad.

Braised fennel is a wonderful complement to scallops.

Next time you are looking for a new way to adorn your sandwiches, consider adding sliced fennel in addition to the traditional toppings of lettuce and tomato.

Top thinly sliced fennel with plain yogurt and mint leaves.

Fennel is a match made in Heaven when served with salmon.

Nutritional Profile

Fennel is an excellent source of vitamin C. It is also a very good of dietary fiber, potassium, manganese, folate, and molybdenum. In addition, fennel is a good source of niacin as well as the minerals phosphorus, calcium, magnesium, iron, and copper.

So chicks, the lesson of the post? Try something new (especially if it is a healthy veggie!). You never know what you could love until you try it 🙂

Have a super fab day,

Laura xo

FAB FRIDAY – FIT CHICKS Ottawa Media Blitz

FIT CHICKS Head Chicks Laura and Amanda Take Over the Capital City!

Hey Chicks!

So yesterday Head Chick Laura and I headed out on what proved to be quite the media bonanza in Ottawa.

First stop our radio interview for 7:00AM with Dan from CKCU where we chatted everything from how to get fit for summer, which cocktails to avoid at BBQ’s and our most important advice of the morning – avoid Deli Meats – Dont Eat the Shiny Meats lol.

We were then off to A-Channel in Ottawa for 9:15 and 9:30 AM segments where we chatted with Lianne about our fabulous OXFAM Canada Trek and how to stay cool for summer. We also put her through one of our new favorite Sassy Summer Time Saver Workouts.

Ending our media adventure was a fabulous interview at the Ottawa Citizen at noon where our fierce Chick Sergeant Kristy from our Orleans Bootcamp met us to chat everything from why we started FIT CHICKS to why we focus on HIIT training and Kristy dropped some pointers on how to make your health a priority even when you are a mama chick. Make sure to check out the Ottawa Citizen Lifestyle section next Saturday, August 6th for the full article:)

Needless to say we were zonked but we had such a blast spreading the FIT CHICKS love across our hometown and this Nations Capital that we cant wait to do it again soon!

Amanda xo

 

FIT CHICKS Top 5 Workout Tunes of the Week!

Hey Chicks!

This week we are sweating to these tunes. Here are our top 5 favourite workout songs to get you pumped during bootcamp! Get yo’ fitness on, Chicks!

Top 5 Workout Songs of the Week


Sweat Remix – Snoop Dog and David Guetta

Beautiful People – Chris Brown f. Benny Benassi

I Wanna Go – Britney Spears

Judas –  Lady Gaga

Run the World – Beyonce

Bonus Old Skool Track:

 

Rhythm is a Dancer – Snap

What workout songs are on your playlist this week, Chicks?

 

Have a fab long weekend!

FIT CHICKS xo

New Weekly Feature – Our Fave Workout Songs!

Hey Chicks!

Exciting news! We are super pumped to announce the launch of our newest weekly feature – The FIT CHICKS Playlist!

we love music

Music is not only a HUGE part of FIT CHICKS Bootcamp but can change any workout from flab to fab quicker than you can say “Vogue”!

Every Thursday we will be posting our weekly top 5 favorite workout songs that we love to get sweaty to in our boot camp, while personal training or even just to have a dance party in “The Coop” aka our office.

Make sure to take a peek next Thursday so you can start adding the FIT CHICKS Playlist to your music library 🙂

In the meantime, leave a comment and let us know your fave workout tunes!

 

Have a fab day!

FIT CHICKS xo

 

 

Fab Friday – Best Upper Body Workout Move

My Fave New Move – Commando Pushups

 

Hey Chicks!

I recently learned this sweet move from a fierce chick named Dawn and thought it would be wrong of me not to pass it along.

There are tons of different push up variations – but this is the ultimate in the push world in my opinion – Commando push ups!

commando push ups
strong Chicks do push-ups!

How to do a Commando Push-up:

 

  1. Start off on your belly hands by your shoulders.
  2. Push yourself up in one motion to a plank position
  3. Lower yourself back down to your belly (slowly, no flopping lol)
  4. Extend your arms forward and roll all the way over to your right until you are back on your belly.
  5. Repeat the same reverse push up as above then roll back to the starting point

If you need a visual, here’s a link to a video – we just do them without the knees!

Alright now chicks drop down and give me 100 😉 And remember to always stretch your upper body afterwards!

What’s your fave upper body move?

 

Have a FAB weekend!

Amanda xo