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!