Most of the ladies wrote down their two extra workouts during the weekend, which was great, because I'm able to keep track of what everyone is doing on the side and I'm able to suggest pumping it up a notch for the following weeks.
For instance, most of the girls walk their dogs in the mornings for half an hour. Some goals for them could be to run with their dogs for 15 minutes and walk for another 15 minutes. It's important to consistently work towards something and keep pushing yourself. It's no fun to get stuck in a rut of doing the same workouts every day and not pushing yourself to a new level.
Today during our workout we focused on our CORE! We did some boxing moves and focused on our arms and abs. The ladies had a tough workout today but did very well without giving up. There was one point I was super proud, when we were all up doing push-ups against the stage and no one stopped! I love how everyone continued and we all had a great vibe of not giving up and pressing through our twenty push-ups in a row and 16 pulses! It was great to watch the girls stick it out! (Especially since we really worked out arms to the max and that was the last exercise we did, with everyone giving it a hundred percent!)
You chicks make my proud!! Keep it up- Wednesday's going to be a tough class! We're kicking it up a notch!
Until then..
Monday, March 8, 2010
WE'RE ON T.V! Spreading the FIT CHICK luv!
How cool is this!? Amanda and Laura (Head CHICKS and founders of FIT CHICKS) are on A-Channel, one of Ottawa's leading news station's, showing some of our awesome exercises and promoting FIT CHICKS in Ottawa!
The lovely Jazmine will be teaching in Westboro and of course we have the KANATA location which I teach, so this is great exposure and an awesome idea to spread the FIT CHICK luv and get the word out!
Pass along! :)
First four minute segment
http://www.youtube.com/watch?v=AM928IhPlOo
second segment
http://www.youtube.com/watch?v=__CwtlS-fis
These CHICKS kick butt!
So, these March chicks are not kidding around! I've got another hard-working bunch who are really ready to get into shape and live a healthy lifestyle.
Wednesday's class we focused on circuts. I had two girls at a time do a circuit filled with pylon lunges, jumping jacks, burpees, mountain climbers, core work and a full minute of skipping while the other girls focused on a leg and arm circuit I made for them and taped on the walls for reference :)
This took up the whole class because I made each chick go twice, so it was a great combination of cardio work, core work and muscle strengthening work. It was great to see the ladies really encourage each other.
Everyone is starting to open up in the class and their personalities are shining through! It's great because we are all there for the same reason and we all support each other.
I love how dedicated these CHICKS are to living a healthy and happy lifestyle!
Good work ladies!
Tuesday, March 2, 2010
Spring is in the Air!
Finally, the snow is starting to melt and the sunshine is peeking through! Spring is heading our way and I'm very excited! There's so many more great work-out idea's for the summer months and that's when we get to show off our hot bikini bod's! Right ladies!?
March sessions started yesterday and we have a larger class and broad range of fitness levels which is great! :) We started off the class with our FIT CHICK drill test and then moved right into our first workout. We started with our heavy squat segment, moved on to lunges, and had our cardio bursts in between to really burn maximum calories!
We ended off with a quick ab game and then cooled down. The girls did wonderful for their first class and I'm excited to see them on Wednesday. Next class we are going to focus on some circuts and relays so we can all get to know each other a bit more and cheer each other on… of course while burning calories and toning our bod's! Impressive ladies, I can tell March chicks are ready to work!!
I emailed each of the ladies today to remind them about their two additional work-outs as well! In a post below, I've included my goals for the month of March and one of my "FIT CHICK" goals is to really inspire and push the girls to include their two workouts per week, in addition to our two FIT CHICK classes. I want the ladies to get the best results and two extra work-outs will help all the chicks achieve their monthly goals as well.
Stay tuned for the workout of the week!
See you chickita's Wednesday!
Tara
Monday, March 1, 2010
EXCITING NEWS! -Lots of Exposure!
Hi CHICKS!
Take a look at the article that was published about FIT CHICKS in the Toronto Star! How cool is that!
http://www.thestar.com/business/smallbusiness/article/773073--nothing-girly-about-fit-chicks-g-i-jane-bootcamp
Tara's March Goals
So it's almost spring and I've decided since I ask you lovely ladies what your goals are! I should probably share my March goals!
In your FIT CHICK packages there is a section for goal setting and we reccommend to stick it on your refridgerator door where you are reminded each day. (Might also nix the idea do indulge in some sugary cravings!)
I suggest all of the ladies have your goals ready for today's first session so I can help you achieve them within the next month.
A FIT CHICK goal I have for this month is to inspire you ladies to work two more times during the week not including our classes together. Last month the girls did try to work out as much as possible, and a couple times - I got them to write down their weekend activity, but I think I'm going to be a bit harder on you chicks this month, so we can really reach our goals and get the best results! -That being said, I will try and inspire you chicks to try new workout ideas by posting a workout of the week on my blog and by sending friendly reminder emails on the weekends. I know how hard it is to keep the routine of staying active during the weekend, but there are so many fun ways to work out without hitting the gym or lifting weights, plus the weather is getting warmer so that opens a door of opportunities as well!
So here our my goals for the month of March:
1.) Exercise
Get back into running.
Long term goal (over next 3 months- run a half marathon) * 21 kms)
March goal: Train for 10km
I thought I could also include my training schedule with you chicks in case anyone else wanted to try to train for a 10km as well! **Please note, if you haven't ran in a long time, please go to http://running.about.com/od/racetraining/a/10Kbeginner.htm and train for the 8 week program as opposed to the 4 week program. (If you run 5km more than three times a week, you should be good to train for the 10km with the four week program)
Week 1
Mon-rest
Tues-6.4km
Wed-cross training
Thurs-5.6km
Fri-rest
Sat-7.2km
Sun-45 min run
Week 2
Mon-rest
Tues-4.8km
Wed-cross training
Thurs-6.4km
Fri-rest
Sat-8km
Sun-45 min run
Week 3
Mon-rest
Tues-5.6km
Wed-cross training
Thurs-5.6
Fri-rest
Sat-9.6km
Sun-45 min run
Week 4
Mon-rest
Tues-6.4km
Wed cross training
Thurs-6.4km
Fri-rest
Sat-11.2
Sun-45 min run
Week 5
Mon-rest
Tues-4.8km
Wed-cross training
Thus-4.8km
Fri-rest
Sat-rest
Sun-10km
*cross training- swimming or biking
2.) Nutrition
Cook more! :) & Limit eating out! - Bad!- That's right! A goal of mine will be to try and cook at least 3 healthy dinners per week (can take for lunch too!) and post new, healthy recipes on my blog for you chicks to try as well! I must admit, I'm not the best cook- although I have expanded my horizons lately, but I want to limit the amount of eating out I do. (Yes, thai food gets me at least once a week!) I also tend to eat at the office a lot too (most of the time healthy *raw veggies and salad*) but I want to know exactly what I'm eating, which I can only do from bringing a yummy, healthy lunch. Keep you posted on delicious recipes! (Also: FIT CHICK Nutrition top- Decrease your intake of saturated and trans fat and increase your intake of omega-3 fats!)
3.) Mind
Decrease stress and take some more "Me" time- I know all of us probably could use a little more "me" time, whether your juggling a family, career, trying to live a healthy lifestyle, or all of the above, it's super important to unwind with some quality "me" time. Usually for me it's working out :), but I'm going to try and not just work out, but also focus on learning something new and enjoying some quality time without a stressful to-do list floating around in my busy mind. Some ideas could include- Reading a new book that I wouldn't typically read, trying a new yoga studio downtown, or getting a relaxing massage. We work hard us Chickita's and we deserve a day to ourselves to fuel us for the busy days ahead! It's just as important that we get these days so we stay positive and don't go into overload crisis!! Working out also is a wonderful idea to de-stress!
FIT CHICK Goals:
-Inspire and Motivate my CHICKS to workout outside of our FIT CHICK classes- My goal is to come up with some fab, fun ideas to keep track of of everyone's physical activity during the days I don't see them.
-Get a full class- We have some awesome new marketing material to get more exposure for the Ottawa classes and I want to have a full class of chicks within the next couple of months- Luckily, I have most of the chicks from last session returning and almost all have brought a friend along with them! Thanks chicks for spreading the FIT CHICK luv and getting the word out ;) P.S - Stay tuned for an overview of our new exposure! .. Coming soon..
-Get some more followers on My FIT CHICKS blog! - If you have a gmail account, sign up and post some feedback! This blog is for you chicks to get a feel for how the classes are and to just chat about healthy living. Sigh up and follow my blog :)
-Come up with fab, new workout ideas! - We had a lot of fun last month with some great workout ideas and this month I have a couple up my sleeve as well!
So, there you have it! There are some of my goals for the month of March. Now I want to hear yours! Create a post and let me know what you want to accomplish as spring approaches!
See you tonight chicks!
Tara
In your FIT CHICK packages there is a section for goal setting and we reccommend to stick it on your refridgerator door where you are reminded each day. (Might also nix the idea do indulge in some sugary cravings!)
I suggest all of the ladies have your goals ready for today's first session so I can help you achieve them within the next month.
A FIT CHICK goal I have for this month is to inspire you ladies to work two more times during the week not including our classes together. Last month the girls did try to work out as much as possible, and a couple times - I got them to write down their weekend activity, but I think I'm going to be a bit harder on you chicks this month, so we can really reach our goals and get the best results! -That being said, I will try and inspire you chicks to try new workout ideas by posting a workout of the week on my blog and by sending friendly reminder emails on the weekends. I know how hard it is to keep the routine of staying active during the weekend, but there are so many fun ways to work out without hitting the gym or lifting weights, plus the weather is getting warmer so that opens a door of opportunities as well!
So here our my goals for the month of March:
1.) Exercise
Get back into running.
Long term goal (over next 3 months- run a half marathon) * 21 kms)
March goal: Train for 10km
I thought I could also include my training schedule with you chicks in case anyone else wanted to try to train for a 10km as well! **Please note, if you haven't ran in a long time, please go to http://running.about.com/od/racetraining/a/10Kbeginner.htm and train for the 8 week program as opposed to the 4 week program. (If you run 5km more than three times a week, you should be good to train for the 10km with the four week program)
Week 1
Mon-rest
Tues-6.4km
Wed-cross training
Thurs-5.6km
Fri-rest
Sat-7.2km
Sun-45 min run
Week 2
Mon-rest
Tues-4.8km
Wed-cross training
Thurs-6.4km
Fri-rest
Sat-8km
Sun-45 min run
Week 3
Mon-rest
Tues-5.6km
Wed-cross training
Thurs-5.6
Fri-rest
Sat-9.6km
Sun-45 min run
Week 4
Mon-rest
Tues-6.4km
Wed cross training
Thurs-6.4km
Fri-rest
Sat-11.2
Sun-45 min run
Week 5
Mon-rest
Tues-4.8km
Wed-cross training
Thus-4.8km
Fri-rest
Sat-rest
Sun-10km
*cross training- swimming or biking
2.) Nutrition
Cook more! :) & Limit eating out! - Bad!- That's right! A goal of mine will be to try and cook at least 3 healthy dinners per week (can take for lunch too!) and post new, healthy recipes on my blog for you chicks to try as well! I must admit, I'm not the best cook- although I have expanded my horizons lately, but I want to limit the amount of eating out I do. (Yes, thai food gets me at least once a week!) I also tend to eat at the office a lot too (most of the time healthy *raw veggies and salad*) but I want to know exactly what I'm eating, which I can only do from bringing a yummy, healthy lunch. Keep you posted on delicious recipes! (Also: FIT CHICK Nutrition top- Decrease your intake of saturated and trans fat and increase your intake of omega-3 fats!)
3.) Mind
Decrease stress and take some more "Me" time- I know all of us probably could use a little more "me" time, whether your juggling a family, career, trying to live a healthy lifestyle, or all of the above, it's super important to unwind with some quality "me" time. Usually for me it's working out :), but I'm going to try and not just work out, but also focus on learning something new and enjoying some quality time without a stressful to-do list floating around in my busy mind. Some ideas could include- Reading a new book that I wouldn't typically read, trying a new yoga studio downtown, or getting a relaxing massage. We work hard us Chickita's and we deserve a day to ourselves to fuel us for the busy days ahead! It's just as important that we get these days so we stay positive and don't go into overload crisis!! Working out also is a wonderful idea to de-stress!
FIT CHICK Goals:
-Inspire and Motivate my CHICKS to workout outside of our FIT CHICK classes- My goal is to come up with some fab, fun ideas to keep track of of everyone's physical activity during the days I don't see them.
-Get a full class- We have some awesome new marketing material to get more exposure for the Ottawa classes and I want to have a full class of chicks within the next couple of months- Luckily, I have most of the chicks from last session returning and almost all have brought a friend along with them! Thanks chicks for spreading the FIT CHICK luv and getting the word out ;) P.S - Stay tuned for an overview of our new exposure! .. Coming soon..
-Get some more followers on My FIT CHICKS blog! - If you have a gmail account, sign up and post some feedback! This blog is for you chicks to get a feel for how the classes are and to just chat about healthy living. Sigh up and follow my blog :)
-Come up with fab, new workout ideas! - We had a lot of fun last month with some great workout ideas and this month I have a couple up my sleeve as well!
So, there you have it! There are some of my goals for the month of March. Now I want to hear yours! Create a post and let me know what you want to accomplish as spring approaches!
See you tonight chicks!
Tara
Thursday, February 25, 2010
LAST DAY OF FIT CHICKS :( - BUT wait, there's March!! It's not over! Just getting started ;)
Hey Chicks!
So, it was the last day yesterday :( but no worries, because there's a lot more FIT CHICK luv to go around! Hurry and sign up for March 1st sessions, you do NOT want to miss out!! It's going to be a blast :)
So for our last class, we started with a warm and moved on to our FIT CHICK drill test and measurements. That doesn't mean I let them off the whole class! Nope, we still got worked it out and did a full 10 minute (2 minute intervals) of step ups (on bench) WITH weights! Of course a killer leg track and a tough arm/cardio segement.
The girls gave it their all, that's for sure.. And I must say, I'm a bit sore today too! ha ha, Well it was the last class after all, I needed to hop in there and do it with them for some support!
Good work ladies! Thanks for everything and there's a little note under each name! Best of Luck.
Check out your notes ladies- on the side!
Tara
So, it was the last day yesterday :( but no worries, because there's a lot more FIT CHICK luv to go around! Hurry and sign up for March 1st sessions, you do NOT want to miss out!! It's going to be a blast :)
So for our last class, we started with a warm and moved on to our FIT CHICK drill test and measurements. That doesn't mean I let them off the whole class! Nope, we still got worked it out and did a full 10 minute (2 minute intervals) of step ups (on bench) WITH weights! Of course a killer leg track and a tough arm/cardio segement.
The girls gave it their all, that's for sure.. And I must say, I'm a bit sore today too! ha ha, Well it was the last class after all, I needed to hop in there and do it with them for some support!
Good work ladies! Thanks for everything and there's a little note under each name! Best of Luck.
Check out your notes ladies- on the side!
Tara
To the lovely Kendra! You should be super proud of yourself!
O.K now say Hello to KENDRA!
So Kendra also had some wickid results! She was able to do 16 more situps than the first day and a full two more laps during our chick runs! She's pushed herself so hard and did it ever pay off!! She improved on every exercise during our fit chick drill test! Good job!
Hey Kendra,
So it seems as if we have come to an end… but really it's only the beginning of living a new found healthy lifestyle, filled with squats, running and lots of crunches! It's been a tough four weeks, but you really pushed yourself to new limits and put your trust in me! You've come a long way from day 1 from me saying, "NO stopping for the last four!" to now where you don't stop period and just press through our heavy squat section!
I'm so glad that you signed up and made my first class such a great experience. You all had such a positive attitude and really worked hard for me which was very appreciated! I had a blast teaching you and I hope to see you for the March session!
Remember to continue with this and exercise 4-5 times per week.( 20-60 minutes of cardio required 2-3 times per week) and you can always refer back to your FIT CHICKS package or my blog for yummy recipes, new circuits and healthy eating tips!
Again, thanks for being a part of my first teaching experience, you made it really easy with such a great attitude and all of your hard work!
Stick with it Chick! You're doing great!
Feel free to email me or stay in contact if you have any questions!
-Tara
Gold star for Hanh - Ms. Positive attitude!
Our little ball of sunshine Hanh!
(PHOTO TO COME...)
Hanh will be joining us in March as well and unfortunately couldn't make the last class :( but don't worry, I'll make her make up for it first class in March ;)
Hey Chickita!
Thanks so much for joining FIT CHICKS! I must say, you've come a long way! You should be very proud of yourself. You've worked very hard in class and I can see a huge difference from Day 1! You have really pushed yourself to places I don't think you thought you could go, aka squats WITH weights!! Good work chick! Thanks for being SO positive with all of the girls and for all of your extra support for my first teaching experience.
You've added a little spice to our class and I'm so glad you have registered for the March session. Your enthusiasm is just a breathe of fresh air! Continue to refer to your FIT CHICK package for some tasty food ideas and some circuits that really kick butt! Remember to check out my blog as well for updates. Keep up that great attitude and hard work, it's paying off ..and rubbing off on everyone :)
You're a delight to have in class Ms. Hanh!
See you in March :)
To the hardworking, power squater; Ms. Melissa!
Meet Melissa.
Melissa is joining in March as well and has the same thinking as Sophie and is going to do her drill test and get her measurements on the first day of the March session. Oh and let me just mention, the last class she was not feeling 100% but STILL made it out! Now THAT'S dedication!
Hi Melissa,
Thanks for being such an excellent student!! I know I picked on you a few times ;) but wow did it pay off!! I can't believe the progress you've made from first class until now. You went from hardly working out to becoming a work out machine. I know you were very serious about working out on your own time too, which is so important! You set a great example for the other chicks and I loved how you wrote down all of the physical activity you did when I didn't see you! You go girl!
I know I will be seeing you in March again, so I'm looking forward to pushing you even harder and witnessing even more progress! Keep up the phenomenal work! I look forward to March sessions, we're really going to spice the workouts up and try some new and fun exercises!
Good Job!
-Tara
To our dedicated chickita Sophie!
Take a look at Ms. Sophie!
Sophie is joining in March so she wanted to hold off and do her fit chicks test and get her measurements done on Monday (she figures the weekend counts for adding a couple more sweaty workouts to help her perform her best on Monday!
Hey chick!
We ended off the February sessions with a bang! I must say, you have really made huge strides towards becoming more healthy and fit and it does not go unnoticed my friend! I have watched you from day 1 to now and you are so much stronger, both mentally and physically! I watch you give it your all and really take classes seriously, which is so motivating! I love how hard you push and how you set goals for yourself each week!
I know you have the complete "healthy lifestyle" motto going on and I love it! Your iniative outside of class to try the FIT CHICK circuits and watch your eating habits is very admirable and inspiring! You're making a complete lifestyle change and not just trying to "lose weight" which is completely refreshing! -you are the true definition of a FIT CHICK!
Good work Sophie, keep it up! I know you're ready to take on March and I love how you are always willing to try new exercises at different levels of intensity. You should be very proud of yourself!
Tara :)
Dearest Tammy! Good work chick!
Sorry Tammy, but I have to brag about your progress and insane results! Tammy did 27 more push ups from day one until the last day, which is SUCH a huge accomplishment! She also did 19 more jumping jacks and 13 more sit ups! Now that's something to be proud of! Thanks for joining Tammy, I had a blast with you!
Dear Tammy:
First off, thanks so much for joining FIT CHICKS and making my first teaching experience wonderful! You are such a hard worker and never complained ;). Hopefully this is a new beginning for you to continue living a healthy lifestyle and working out 4-5 times per week! You have made some serious progress and have completely perfected your form to the T! From everything to multiple step ups to never-ending squats, you maintained a positive attitude, which is so enlightening!
Hopefully we see you again in March, but if not, make sure to refer back to your FIT CHICK package for delicious dinner ideas, healthy quick snacks, power circuits and helpful stretching techniques. Also, don't forget about my blog where I will be updating healthy recipes, great work out ideas and of course a summary of each class!
So thank you for working so hard and testing yourself! You really kept with it no matter what, which is very inspiring to other chicks around you! Hope to see you again!!
-Tara
Dear Tammy:
First off, thanks so much for joining FIT CHICKS and making my first teaching experience wonderful! You are such a hard worker and never complained ;). Hopefully this is a new beginning for you to continue living a healthy lifestyle and working out 4-5 times per week! You have made some serious progress and have completely perfected your form to the T! From everything to multiple step ups to never-ending squats, you maintained a positive attitude, which is so enlightening!
Hopefully we see you again in March, but if not, make sure to refer back to your FIT CHICK package for delicious dinner ideas, healthy quick snacks, power circuits and helpful stretching techniques. Also, don't forget about my blog where I will be updating healthy recipes, great work out ideas and of course a summary of each class!
So thank you for working so hard and testing yourself! You really kept with it no matter what, which is very inspiring to other chicks around you! Hope to see you again!!
-Tara
Monday, February 22, 2010
BRING A CHICK DAY!
What a work out tonight! It's our second last class, so we had to kick some serious FIT CHICK Butt! Plus, we had visitors as well, so we had to show them how hard we've been working!
We started with some plyometric work (focused on our lower bodies). We wanted to really focus on strength, agility and speed today. We pushed through about 20 minutes of straight plyometric work. (Jump squats, latter circuits, tuck jumps.. etc)
Then we move onto suicides!! The chicks favourite ;) haha, just kidding! We did 6 sets of suicides, with two different groups, which the girls really pushed through, sprinting for the last few! (Very impressive)
And then we move onto our muscle strength portion ( 3 arm circuits and 3 leg circuits )- I also thought I should mention how proud i am of the girls who started off doing the beginner option to the advanced, with weights and really pushing through! It's very inspiring to see the girls working so hard!
And also, I should give credit to the lovely ladies who joined in today and really impressed me! Good work ladies!
1 more class :( .. It went by too quickly!! Hurry up and join us for the next session starting March 1!
Keep you posted!!
Tara
We started with some plyometric work (focused on our lower bodies). We wanted to really focus on strength, agility and speed today. We pushed through about 20 minutes of straight plyometric work. (Jump squats, latter circuits, tuck jumps.. etc)
Then we move onto suicides!! The chicks favourite ;) haha, just kidding! We did 6 sets of suicides, with two different groups, which the girls really pushed through, sprinting for the last few! (Very impressive)
And then we move onto our muscle strength portion ( 3 arm circuits and 3 leg circuits )- I also thought I should mention how proud i am of the girls who started off doing the beginner option to the advanced, with weights and really pushing through! It's very inspiring to see the girls working so hard!
And also, I should give credit to the lovely ladies who joined in today and really impressed me! Good work ladies!
1 more class :( .. It went by too quickly!! Hurry up and join us for the next session starting March 1!
Keep you posted!!
Tara
Saturday, February 20, 2010
10 Best foods for Fitness
Listen up chicks!
Try these 10 best healthy foods for fitness. It's super important to eat clean and stay away from any junk!! So no more potato chips and french fries (O.K maybe a nice treat once in a while), and pick up these items at your grocery store for a healthy snack.
Why are they so healthy!? They are a good or excellent source of fiber, vitamins, minerals and other nutrients; are high in phytonutrients and antioxidant compounds, such as vitamins A and E and beta carotene; may help to reduce the risk of heart disease and other health conditions ; are low in calorie density, meaning you get a larger portion size with a fewer number of calories and they are readily available too! Pretty good deal right!?
ALMONDS
Like all nuts, almonds provide one of the best plant sources of protein. And they’re good for your heart. Most of the fat in almonds is monounsaturated fat — a healthier type of fat that may help lower blood cholesterol levels.
APPLES
Apples are an excellent source of pectin, a soluble fiber that can lower blood cholesterol and glucose levels. Fresh apples are also good sources of vitamin C — an antioxidant that protects your body’s cells from damage.
BLUEBERRIES
1 cup of fresh blueberries has 84 calories, 3.6 grams of fiber and 14 mg of vitamin C.
BROCCOLI
Broccoli is also a good source of vitamins A and C — antioxidants that protect your body’s cells from damage.
RED BEANS
They’re also an excellent low-fat, low-calorie source of protein and dietary fiber. Red beans also contain phytonutrients that may help prevent chronic diseases, such as cardiovascular disease and cancer.
SALMON
an excellent source of omega-3s, salmon is low in saturated fat and cholesterol and is a good source of protein.
SPINICH
Spinach is high in vitamins A and C and folate. It’s also a good source of riboflavin, vitamin B-6, calcium, iron and magnesium. The plant compounds in spinach may boost your immune system and may help keep your hair and skin healthy.
SWEET POTATOES
Sweet potatoes are also good sources of fiber, vitamins B-6, C and E, folate and potassium. And like all vegetables, they’re fat-free and relatively low in calories — one small sweet potato has just 54 calories.
VEGETABLE JUICE
Vegetable juice has most of the vitamins, minerals and other nutrients found in the original vegetables and is an easy way to include vegetables in your diet.
WHEAT GERMS
At the center of a grain of wheat is the wheat germ — the part of the seed that’s responsible for the development and growth of the new plant sprout. Though only a small part of the wheat seed, the germ is a highly concentrated source of nutrients, including niacin, thiamin, riboflavin, vitamin E, folate, magnesium, phosphorus, potassium, iron and zinc. The germ also contains protein, fiber and some fat.
A note to all my Chicks!
I can really see the progress the ladies are making! From the first class to now, they
have perfected their form and really gave it their all. No more of me saying, "No stopping for the last four!", now they don't stop period, which is great to see!
Becoming healthy is a lifestyle, so we have to remember that 70% to losing weight is based on our diets and 30% is based on our physical
activity. So, with that being said, remember to watch your portion sizes as well as incorporate some serious cardio and weight training on top of our FIT CHICKS classes.
Here are some ideas for cardio:
Walking outside (walk the dog, walk downtown, walk to work, walk to
get groceries)
Gym-treadmill or eliptical or bike ( 1 hour - moderate efforts
(walking, running, intervals))
Dancing- Yes, this counts if you are out at a club, just watch the
drinking and snacking aferwards!
Tobogganing- Take a cousin, sister, or friend out in the snow
Shovel the driveway- If it snows, go shovel it! This will burn off
some calories!
Join a class at the gym- step, pump, cardio (anything will do!)
-kicks
-jabs
At home with some space (cardio)- you can do:
-mountain climbers
-burpees
-jumping jacks
-skipping in spot
-running in spot
As for weight training and muscle strengthening, you can incorporate
the exercises we do during our classes:
Arms
- Bicep curls
- Lateral raises- front and side
- Hammer curls
- Push ups
- Tricep dips or kickbacks (can do on the stairs)
- Resistance band training
- Bent over chest fly - with weights
Legs
- Squats - with or without weights
- Lunges
- Skiing - hold for three
- Pulse
- Wall sit
(1 Legged squats, sumo squats, regular squats, squats with arms (weights))
Abs
- Bicycles
- Pilates 100
- Reverse crunch
- Sit ups (all the way)
- Touch downs with weights
- Planks (alternate between up on arms and down, like we did tonight)
- circles (keep low)
- Low downs - lower legs (hands beneath glutes and lower legs and raise up)
So, we eased into it and now we are all at the stage to take it
to the next level and really increase our physical activity. It's time to really work it!!
If you have any questions regarding FIT CHICKS classes or healthy eating/exercise ideas, just shoot me an email at tara.towes@fitchicks.ca
Have a great workout! :)
SO proud of you!
have perfected their form and really gave it their all. No more of me saying, "No stopping for the last four!", now they don't stop period, which is great to see!
Becoming healthy is a lifestyle, so we have to remember that 70% to losing weight is based on our diets and 30% is based on our physical
activity. So, with that being said, remember to watch your portion sizes as well as incorporate some serious cardio and weight training on top of our FIT CHICKS classes.
Here are some ideas for cardio:
Walking outside (walk the dog, walk downtown, walk to work, walk to
get groceries)
Gym-treadmill or eliptical or bike ( 1 hour - moderate efforts
(walking, running, intervals))
Dancing- Yes, this counts if you are out at a club, just watch the
drinking and snacking aferwards!
Tobogganing- Take a cousin, sister, or friend out in the snow
Shovel the driveway- If it snows, go shovel it! This will burn off
some calories!
Join a class at the gym- step, pump, cardio (anything will do!)
-kicks
-jabs
At home with some space (cardio)- you can do:
-mountain climbers
-burpees
-jumping jacks
-skipping in spot
-running in spot
As for weight training and muscle strengthening, you can incorporate
the exercises we do during our classes:
Arms
- Bicep curls
- Lateral raises- front and side
- Hammer curls
- Push ups
- Tricep dips or kickbacks (can do on the stairs)
- Resistance band training
- Bent over chest fly - with weights
Legs
- Squats - with or without weights
- Lunges
- Skiing - hold for three
- Pulse
- Wall sit
(1 Legged squats, sumo squats, regular squats, squats with arms (weights))
Abs
- Bicycles
- Pilates 100
- Reverse crunch
- Sit ups (all the way)
- Touch downs with weights
- Planks (alternate between up on arms and down, like we did tonight)
- circles (keep low)
- Low downs - lower legs (hands beneath glutes and lower legs and raise up)
So, we eased into it and now we are all at the stage to take it
to the next level and really increase our physical activity. It's time to really work it!!
If you have any questions regarding FIT CHICKS classes or healthy eating/exercise ideas, just shoot me an email at tara.towes@fitchicks.ca
Have a great workout! :)
SO proud of you!
WEEK 3-Pumping up the Intensity! Cardio Style!
Hey Chicks!
Sorry it's been a while, I figured I would update you all on Week 3! So we really have been pumping up the intensity this week and really focused on (the dreaded) cardio. I wanted the girls to get some cardio ideas because to reach each of their individual goals, it's essential to incorporate both muscle strengthening and cardio as well as a healthy diet!
So, this week I made the girls write down the other physical activity they were doing during the week, not including our classes! I wanted to get a feel for if they are staying active throughout the week and really making a lifestyle change or just coming to the two classes each week. The girls all are working SO hard outside of our classes as well. I know a few of them have really been using their FIT CHICK packages for some healthy eating ideas and fun work out. It's a hard adjustment for some of the ladies from going from little to no exercise to three to four times per week, but they are sticking with it!
A healthy amount of exercise is listed below:
CARDIO
4-7 times per week
(20-30 minutes vigorous effort)
Running, Fast swimming, hiking, interval training
(30-60 minutes per week)
Brisk walking, biking, dancing, volleyball
(10-60 minutes per week)
At home stretching, pilaties, yoga, tai chi
So, I'm encouraging the girls to work out a minimum of two 20-60 minute workouts per week in addition to the class! While remembering to eat lots of healthy food! - NO JUNK!
So, during our week we did everything from chick suicides to cardio interval drills (they love mountain climbers and burpees) and we incorporated some aerobics in there as well. To go along with our cardio class we worked out our abs as well! We found a great new exercice where i get the girls to lay down on the backs, feet up, and they have to lightly punch my hands which are above them, while twisting their obliques and holding a sit up position. It's fun and challenging and the girls seem to enjoy it! :)
Next week is the last week! They really have to push themselves! It's going to be a tough but fun last two classes!
Sorry it's been a while, I figured I would update you all on Week 3! So we really have been pumping up the intensity this week and really focused on (the dreaded) cardio. I wanted the girls to get some cardio ideas because to reach each of their individual goals, it's essential to incorporate both muscle strengthening and cardio as well as a healthy diet!
So, this week I made the girls write down the other physical activity they were doing during the week, not including our classes! I wanted to get a feel for if they are staying active throughout the week and really making a lifestyle change or just coming to the two classes each week. The girls all are working SO hard outside of our classes as well. I know a few of them have really been using their FIT CHICK packages for some healthy eating ideas and fun work out. It's a hard adjustment for some of the ladies from going from little to no exercise to three to four times per week, but they are sticking with it!
A healthy amount of exercise is listed below:
CARDIO
4-7 times per week
(20-30 minutes vigorous effort)
Running, Fast swimming, hiking, interval training
(30-60 minutes per week)
Brisk walking, biking, dancing, volleyball
(10-60 minutes per week)
At home stretching, pilaties, yoga, tai chi
So, I'm encouraging the girls to work out a minimum of two 20-60 minute workouts per week in addition to the class! While remembering to eat lots of healthy food! - NO JUNK!
So, during our week we did everything from chick suicides to cardio interval drills (they love mountain climbers and burpees) and we incorporated some aerobics in there as well. To go along with our cardio class we worked out our abs as well! We found a great new exercice where i get the girls to lay down on the backs, feet up, and they have to lightly punch my hands which are above them, while twisting their obliques and holding a sit up position. It's fun and challenging and the girls seem to enjoy it! :)
Next week is the last week! They really have to push themselves! It's going to be a tough but fun last two classes!
Monday, February 8, 2010
Proud Sergent! Thumbs up ladies!
Today we started off with a great warm up (lots of cardio) and got right to our relay race.
I'm proud to say the girls ALL improved their time by 2 seconds!! :) You can tell they are working hard and not giving up, no matter how tired they are, which is great to see! These chicks are working their butts off and I can tell they each really want to reach their goals!
It's nice to focus on a smaller group so we can perfect their form, which has really paid off! They look great.
We focused on lots of circuts today. We switched it up and did a whole body work out with strength training and three minute cardio intervals after each set. It was a tough workout today, but the girls did great again.
I'm having so much fun watching their progress and they all continue to have great attitudes!! Keep it up chicka's!
Until next time..
EXCITING NEWS!
Great news! A-Channel news is featuring an 8 minute segment on FIT CHICKS on March 1st! We are so excited for this amazing exposure! So don't forget to watch! Next session starts on March 1st as well, so sign up at www.fitchicks.ca as soon as possible!
You don't want to miss out! Come get FIT! ;)
You don't want to miss out! Come get FIT! ;)
Wednesday, February 3, 2010
Boxing Session
So I gave the girls a bit of a break considering they were Limping into the gym today! Once we warmed up our legs, everyone felt almost back to normal and the soreness went down.
Today we focused on boxing and cardio! We did some fun relay's and cheered each other on, and next week, we will see if we can beat our times!
It's great to see the girls opening up and I love positive feedback! :)
The girls enjoyed today and there was a wide variety offered instead of sticking with the same exercise and just repeating set after set.
So overall, Great class! I also had a little something special for their high spirits and sore thighs!! Epsom salts to soothe those tight muscles in a nice, relaxing bath!
Get this, they even wanted to continue past our scheduled time to crunch in some ab work! What hardworking ladies!!
Tuesday, February 2, 2010
First Class of G.I Jane Bootcamp
Squats, Squats and more Squats!
Once we were all acquainted with one another and discussed our goals for the next 4 weeks, we dove right into our FIT CHICK drill test!
We started off by measuring and weighing our bodies so we could track all results! We also kept a record of our drill test results so we can really see the progress over the next 4 weeks!
I must admit, everyone was ready to kick some serious butt and get right into the workout!
We started with a quick warm up (QUICK TIP: Warming up is essential before you begin any type of exercise, to get the blood pumping and to prevent injury) and then jumped right into a heavy section of squats!
Now I could definitely feel the mood shifting once we were on our third set of squats and this is when I knew the next four months were going to be a terrific test for each chick mentally and physically. I knew that not only would I have to push them physically, but they would have to mentally believe in themselves that they could do it and really strive to get the most out of each workout!
I was very proud of these ladies for really pushing themselves to new limits and putting their trust in me!
We really focused on interval training for the first class and that is what burns the most fat! Go circuts and interval training!
Cool down was definitely welcomed towards the end of the class and we stretched out our tight muscles and crossed our fingers and hoped for the best that we were still able to walk in the morning! ;)
All in all, I was super lucky to have such a terrific and hardworking group of girls that made my first FIT CHICK class a blast! Definitely a great bunch of ladies that supported each other throughout the entire workout, encouraging each other to continue on!
I hope I wasn’t too hard on them, but I must throw it out there, the number one rule is no one stops for the last 5!
Thanks Ladies! Excellent work!
Treats to be expected for next class for such great attitudes and high spirits!
…. And no, they are NOT candy!
Stay tuned!
Tara
Fit Chick Extraordinaire
Once we were all acquainted with one another and discussed our goals for the next 4 weeks, we dove right into our FIT CHICK drill test!
We started off by measuring and weighing our bodies so we could track all results! We also kept a record of our drill test results so we can really see the progress over the next 4 weeks!
I must admit, everyone was ready to kick some serious butt and get right into the workout!
We started with a quick warm up (QUICK TIP: Warming up is essential before you begin any type of exercise, to get the blood pumping and to prevent injury) and then jumped right into a heavy section of squats!
Now I could definitely feel the mood shifting once we were on our third set of squats and this is when I knew the next four months were going to be a terrific test for each chick mentally and physically. I knew that not only would I have to push them physically, but they would have to mentally believe in themselves that they could do it and really strive to get the most out of each workout!
I was very proud of these ladies for really pushing themselves to new limits and putting their trust in me!
We really focused on interval training for the first class and that is what burns the most fat! Go circuts and interval training!
Cool down was definitely welcomed towards the end of the class and we stretched out our tight muscles and crossed our fingers and hoped for the best that we were still able to walk in the morning! ;)
All in all, I was super lucky to have such a terrific and hardworking group of girls that made my first FIT CHICK class a blast! Definitely a great bunch of ladies that supported each other throughout the entire workout, encouraging each other to continue on!
I hope I wasn’t too hard on them, but I must throw it out there, the number one rule is no one stops for the last 5!
Thanks Ladies! Excellent work!
Treats to be expected for next class for such great attitudes and high spirits!
…. And no, they are NOT candy!
Stay tuned!
Tara
Fit Chick Extraordinaire
Tara's Bio
Hey Ladies!
Can't wait to meet you! Here's a bit of background on me in case your interested!
I am a certified Fitness Instructor Specialist- from Can Fit Pro in Ottawa, Ontario. I also have been a dancer for the past 16 years and have my R.A.D Certificate as well. I love to work out and stay active, mainly outdoors in the summer months! ;)
My main goal for this upcoming summer is to run in a half marathon! I love to run and I love to train, so this is a great way to incorporate both interests and see where I end up!I'd love to hear your goals!
Favourite Healthy Snack:
Watermelon & grapefruit. I love my fruit!
Biggest Food Weakness:
Indian food …mmm…
Favourite Workout:
I’m a dancer so I love to choreograph different styles of movement which
tones my body and gives me more energy. I also love to run! It clears my
mind and let’s me unwind after a busy day. Pumping weights makes me feel
stronger and I love the results… I just got into hiking - I love the outdoors and
fresh air, so any form of exercise outside is great. Too many favourites
to choose from!
Favourite Moment in Class:
When Chicks are really pushing themselves to new limits and
having fun. I love how FIT CHICKS have an optimistic attitude and
are open to learning new ways to exercise and to stay healthy.
I love to use creative ways to work out, so you don’t get
stuck in the same monotonous routine. We want to keep
it fun and exciting!
Favourite Workout Saying:“Let’s pump it Chicks!” and “Work it!” "No one stops for the last 5!"
My Definition of a FIT CHICK:
A FIT CHICK is an independent, healthy and confident
woman who knows what she wants and how to work towards it.
She’s strong and balanced and has a positive attitude and an optimistic view towards life. She always pushes herself to new limits and is motivated to maintain her healthy lifestyle while inspiring others.
Can't wait to meet you! Here's a bit of background on me in case your interested!
I am a certified Fitness Instructor Specialist- from Can Fit Pro in Ottawa, Ontario. I also have been a dancer for the past 16 years and have my R.A.D Certificate as well. I love to work out and stay active, mainly outdoors in the summer months! ;)
My main goal for this upcoming summer is to run in a half marathon! I love to run and I love to train, so this is a great way to incorporate both interests and see where I end up!I'd love to hear your goals!
Favourite Healthy Snack:
Watermelon & grapefruit. I love my fruit!
Biggest Food Weakness:
Indian food …mmm…
Favourite Workout:
I’m a dancer so I love to choreograph different styles of movement which
tones my body and gives me more energy. I also love to run! It clears my
mind and let’s me unwind after a busy day. Pumping weights makes me feel
stronger and I love the results… I just got into hiking - I love the outdoors and
fresh air, so any form of exercise outside is great. Too many favourites
to choose from!
Favourite Moment in Class:
When Chicks are really pushing themselves to new limits and
having fun. I love how FIT CHICKS have an optimistic attitude and
are open to learning new ways to exercise and to stay healthy.
I love to use creative ways to work out, so you don’t get
stuck in the same monotonous routine. We want to keep
it fun and exciting!
Favourite Workout Saying:“Let’s pump it Chicks!” and “Work it!” "No one stops for the last 5!"
My Definition of a FIT CHICK:
A FIT CHICK is an independent, healthy and confident
woman who knows what she wants and how to work towards it.
She’s strong and balanced and has a positive attitude and an optimistic view towards life. She always pushes herself to new limits and is motivated to maintain her healthy lifestyle while inspiring others.
What is FIT CHICKS?
NEXT SESSION STARTS: MARCH 1 (MONDAYS & WEDNESDAYS)
WHERE: 100 PENFIELD AT ROLAND MICHENER PUBLIC SCHOOL
COST: $159 FOR FOUR WEEKS (TWO CLASSES EACH WEEK!)
FIT CHICK EXTRAORDINAIRE: TARATOWES@FITCHICKS.CA
Join & meet fab ladies in your neighbourhood and get healthy & fit!
The gym is so last season!
Unlike other harsh aka borderline abusive bootcamps in the city, G.I. JANE Bootcamp is a fun, fabulous but FIRM program designed to give you RESULTS in as little as 4 weeks! Don’t let the cute chicks fool you, this is not a “girlie” workout!
RESULTS:
In as little as 2 nights / week, how would you like to:
Shed up to 10lbs of flab
Lose up to 12 inches off your body
Tighten and tone all of your squishy spots (abs, arms, butt, thighs)
Look fabulous in your skinny jeans again
Develop sexy, lean muscle tone
Improve your overall health
Get better skin
Learn better eating habits and nutrition
Meet other fab chicks in your neighbourhood
…and these are only some of the remarkable RESULTS you can achieve from G.I. JANE BOOTCAMP*!
*Results based on past CHICKS grads of G.I. JANE Bootcamp
G.I JANE BOOTCAMP is a TOTAL BODY workout. A typical day could include:
Cardio drills and kickboxing
Weights and resistance training
Core training
Obstacles courses and Plyometrics
Yoga stretching
Balance and Stability exercises
We also include a variety of equipment to take you to the next level and keep it fun! Every class is different. Our CHICK Sergeants design each day to be packed full of sassy, smart and challenging exercises to get you the best results in shortest amount of time!
All levels welcome! G.I. JANE Bootcamps are designed to be modified and challenge all Chicks from the fitness virgin to seasoned vets.
G.I JANE BOOTCAMP includes:
8 Total Body toning, FAT BURNING bootcamp classes (value $159)
2 - Fitness assessments to prove your progress (value $79)
CHICK PACK to set you up for success! (value $29)
Weekly nutrition info, at home workouts and fitness tips to get you RESULTS (value $39)
Participation in our CHICK Challenge to win fab prizes! (value $59)
A FAB new you in 4 weeks! (value - PRICELESS)
All for ONLY $159 + GST!
NEW!! 8 week program now available for only $298 + GST - how sweet is that!?!
Bring your peeps! Sign up in a group of 3 or more and receive $20 off per chick. Email registration@fitchicks.ca for more info.
Spaces for this program fill very quickly – REGISTER TODAY to secure you spot!
Rules to living a healthier, happier and more successful life.
1. Never say never
2. Even when your confidence is at its lowest and has taken a beating, fake it and bring yourself back up
3. Always look your best
4. Be NICE to everyone... and network
5. Balance, Balance, Balance
6. Switch things up
7. Keep things challenging
8. Believe in yourself or no one else will
9. Be Strong-Even if you feel like giving up
10. Be outgoing- Approach people! & Be Approachable!
11. Stick with your vision
12. Venture out- Try new things
13. Try social networking- It's growing as we speak
14. Always work on your resume. It can never be 'done'
15. Sell yourself
16. Set measurable goals
17. Volunteer- It's good for your soul
18. Take care of yourself. Your body, your mind and your spirit.
19. Wake up early and get an early start while everyone else is sleeping
20. Success is the best revenge
21. Never stop learning
22. Ask when you need help
23. Take the initiative and dive right in
24. Travel- Become worldly
25. Exercise- for peace of mind and health
26. Take time for yourself to re-gather and focus
27. Stay organized
28. Love your life, your family, your friends, and your lover.
29. Build your support system and let your relationships with loved ones flourish
30. Go with your gut and follow your instincts
31. Keep trying, you'll get there
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