Back to the beginning…

workout booksI was doing some “organizing” of my desk today and came across my old boot camp workout notebooks. Yes, that is how it all started. Me handwriting all the workouts in a book and adding more as we went. Because we were limited on equipment and space (at times) I had to make sure every workout was able to be modified or altered to fit where we were, whether it was in the park, outside or in church.

When asked how long I have been doing this, I tell them, I started in May 2008, with 5 ladies, in a park. Yes, that was 6.5 years ago. I have gone just myself training 5 clients to a team of 12, training over 100 clients. Truly amazing, what has all happened in that time frame.

Here are some pictures from way back when we started:


It’s always good to look back and see how far Fit Chick Express has come and all the changes we have incorporated over the years. I can honestly say, this has been the best 6.5 years of my life, doing what I love and helping women become strong and healthy!

Bacon wrapped chicken thighs

10441134_10152498074812029_6482588657839545009_nWe needed a new way to eat chicken and came across this recipe.   I used different spices that were in the recipe, such as garlic salt, pepper and sweet mesquite seasoning.  I also added some cabbage on top.  It turned out quite well, the cabbage turned out pretty tasty, but the chicken itself could have used a little more seasoning.   Here’s the recipe that I used.  http://balancedbites.com/2012/01/easy-recipe-bacon-wrapped-smoky-chicken-thighs.html

Do you have a good chicken recipe that you would like to share with us?   Please post below.

 

 

Featured Fit Chick- Erin

Erin Conlin

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  1. How long have you been a member of Fit Chick Express and what brought you here?

I’ve been a member of Fit Chick Express for 3 amazing years. One of my friends in the neighborhood had just started going a few months earlier and had mentioned how much she enjoyed the workouts – how the early mornings fit so well into her schedule, how much of a difference she was already feeling in her strength and stamina after only 30 minutes a day, and what a great group of women she had met.

  1. What has been your greatest accomplishment since becoming a member of FCE?

I’m currently training for a marathon – ME, training for 26.2 miles… I’m now the most fit I’ve ever been in my whole life – even more now (at almost 40) than I was in high school or even in my 20s. The strength I’ve developed at Fit Chick has had a huge impact on my ability to run. I’m stronger, leaner, and will be ready to take on this crazy race!

  1. What keeps you motivated? What obstacles have you had to overcome?

Knowing that I’m accountable to my friends at Fit Chick is a huge motivation-they expect me in class and are worried if I’m not there! Some of the biggest things I’ve had to overcome are my “yo-yo” diet and exercise routines. I’m usually really good at one of the other – if I’m running, I’m not watching what I eat. Or if I’m “dieting”, I’m too tired to exercise. Fit Chick has taught me that food is the fuel I need to keep my body at its leanest and healthiest, and that fitness isn’t a bad word. It’s a lifestyle!

  1. What is your favorite part of FCE?

My favorite part of FCE is knowing that I always leave with a smile – the women I workout with are my inspiration – they are all working to make themselves the best they can be, both inside and out. I know that no matter how tired I am, how much I would rather sleep in or sit on the porch with a glass of wine, I will never regret going to class. It’s time that I take for myself – whether it’s boot camp or Zumba or yoga or kickboxing: it’s fun, it’s quick, it’s always different, and I always feel so much better when I’ve gone!

  1. What advice would you offer to newbies?

You’re worth it – 30 minutes a day doesn’t seem like a lot, but the changes you’ll see and feel in yourself are priceless. Your energy will change, your self- image will change… It won’t happen overnight – but it will last a lifetime when it does. We are all there to encourage you and keep you motivated!

  1. In one sentence how would you describe your experience at FCE?

FCE is the one gym/workout that I’ve been able to stick to and be successful with – it’s taught me that being fit is a fun way of life and that with my FCE friends and trainers by my side, I’ll be able to be fit for a lifetime!

Erin Conlin

I LOVE Breakfast!!

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I don’t know about you, but I could eat breakfast for any meal, at anytime, always! I LOVE breakfast!

My Fit Chicks and I are doing a Burn Your BOO-TY Challenge and the first 4 weeks are a pretty strict nutrition plan. Basically a paleo plan with beans added. 😉 It’s how I have been eating for the past 3 months, anyhow, so it hasn’t been all that hard, other than realizing I was eating too much sugar in my diet. Anyways… so this morning I wanted a nice yummy, full of fat, breakfast!! I cooked my bacon in the pan (just like my mom used to do!) then added my spinach and 2 full eggs. Cooking the eggs in the bacon grease just intensified the flavor! YUM!! I don’t normally add fruit, but the mini clementines were so inviting this morning I just had to. I wish I would have added some avocado, but it was pretty darn good just how it was.

One thing that I always try to keep in mind when making breakfast, is to have make sure to get plenty of protein. It fills me up and fuels my body right from the start!

What do YOU like to make for breakfast?? Please share below!

Halloween FUN!!

B0_0-2zCMAA08ysEvery year the week of Halloween we bring out the pumpkins and have an entire week of workouts all with pumpkins! Even though the girls complain about it, I KNOW they love it! Everyone must bring their own pumpkin and if they forget, they have to do 50 pumpkin burpees. Most people hate burpees, so make sure not to forget, but we do get a few that get to enjoy the pumpkin burpees! Here is what we did yesterday with our pumpkins! YOU can even try it at home!!

STRENGTH – Pumpkin Workout 50/10’s – 4 Rounds
1. Pumpkin Sumo Squat 2 ground
2. Pumpkin Chest Press
3. Pumpkin Reverse Lunges (twist)
4. Pumpkin Swings
5. Plank on Pumpkin (feet or hands)

 

Empowered Fit Chicks

When my Fit Chicks talk about what they get from their experience at Fit Chick Express, a word that has come up a lot is EMPOWERED! Hence, the tagline of the site above. 😉

I fell in love with that word the more I heard it.When I did a google search of the word empower, this is what came up: empower

 

 

 

 

 

 

 

 

 

 

Made me love the word even more!! Then I thought I would ask my Fit Chicks what the word EMPOWERED meant to them and here is what they had to say:

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Even better.. right from the words of some VERY EMPOWERED Fit Chicks!!

What do you do to make you feel empowered? How would you describe the word in once sentence?

Adrenals and Sprinting

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So I have been dealing with issues with my adrenals for about a year now. It sucks, just let me tell you that!! Especially for myself, who likes to workout like a mad woman!! Working out just always makes me feel so much better!! Running.. eh..not so much. But I do it, or rather I did it. I knew that was how I was able to get my body to “change” in a different way than weight training. It helped me to lose that flabby thigh and booty fat, BUT running also depleted the adrenals, especially when I don’t especially like it and it seems even harder than normal.

I have been researching online, talking to a nutritionist, acupuncturist and naturopath about my adrenal issues and it was anonymous–no more running. But I had to find a way to keep the “flab” off my thighs and outer thighs.  I have and had done interval training also to help with these issues, but recently came across sprinting. Well, I kind of always knew it was there but was never a sprinter and wasn’t sure I would like it. But guess what?? I DO!! It’s quicker than intervals and actually burns just as many calories, if not more!

So what do I mean when I say sprinting? Well, I go out for a walk and after a good warm up, I sprint for 15 to 30 seconds as hard as I possibly can until I can’t anymore. Then I slow it down to a walk to get my breathing back to normal. Then, sprint again!! I did it this morning and used my husbands heart rate monitor and noticed that after every sprint, my heart rate was just a little bit higher. I didn’t feel worn out, like I have in the past from steady state running and I felt like I actually worked harder! I finally found something that I might actually like. 😉 Now to experiment for the next month and see how it affects my body. My goal is to do it at least 3x per week. I might do some on the treadmill, but find I actually work a lot harder outside. 🙂

Have you tried sprinting as form of fat burning? If so, what does your sprinting schedule look like?

Crazy Friday Workout

So I just got back from a week and a half vacation on this past Monday. I had to come up with something for my girls and I (we call it the Advanced Training group) workout. I thought about easing us all back in, but then dropped that idea because I had missed working out so much!!

Well it was a TOUGH workout and definitely did not ease us back in. 🙂 We burned about 360 calories in about 36 minutes. DANG!!! So, when I find these new, “fun” kind of workouts, I like to share them with my girls at Fit Chick Express. I always call Fridays, “Fun Fridays” just because I like to push them harder with the weekend coming up. So guess what?? I did share it with them! And they, uh, loved it?! Well not exactly, but they did awesome AND felt great afterwards! Many expressed how much they did love the challenge…which of course is what its all about. 🙂

Here is what I had them do. You do 1 prisoner squat rotation and 10 push ups, then 2 prisoner squat rotations and 9 push ups, working your way down to 10 prisoner squat rotations and 1 push up. Then move on to the next set of exercises.

Try it out yourself and come back and let us know how YOU felt afterwards!

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Throw that Scale AWAY!

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The scale is our enemy…I hate that thing. I tell my clients to stay off it as much as possible. We should never view ourselves through the eyes of a scale…

Sunday Prep Day!

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So this is what we do on our Sundays. Cook, cook and prep for the week ahead. Since both Jeff and I have busy schedules during the week and neither of us like to cook, this works out quite well for us! It actually doesn’t take all that much time once you get used to it. Jeff does all the grilling and I do most of the veggie prep and snacks and we are done in about 2 to 3 hrs.

We usually do lots of different types of proteins as you can see in the picture. We also did some ground turkey and cabbage mixed together. This Sunday we decided to try out grilling our veggies instead of steaming them like we normally do and we ended up LOVING them! Such a nice twist and something different, as we tend to get bored of the same old thing. Along with this, we usually do some type of “healthy snack” food. This Sunday we did protein pancakes, but we also do protein bars or muffins. Just something we can grab if we are feeling hungry or feel like snacking on the wrong foods. We will also have at least one type of starchy food to add if needed, such as quinoa, brown rice or GF pasta.

Do you prep your foods ahead of time? What are your main staples that you do every week? Please share below! 🙂