The Most Critical Part Of Your Workout

Ok, so you're working your butt off. You're sweating. You're hustling. You're getting that exercise "high." Heck, not only are you now enjoying your workouts, but you want to learn more about how to make them more effective.

That's great!

It never ceases to amaze me how most people don't give their bodies a second thought. They think they just go to the gym...walk on the treadmill...throw some weights around...go home and eat whatever...

Seriously, the human body is the most complicated piece of machinery on the planet. Do they really think there's ZERO science behind exercise? Do they really think they can just eat whatever is in their fridge after working their butts off?

I dunno, maybe it's just me, but it drives me a little crazy when people look at fitness as nothing more than guesswork. Actually, it's a little infuriating.

Take post-workout nutrition, for example. Does it make sense that there be an OPTIMAL way to fuel your body after all the demands you make of it during your training session? Of course it does!

Bottom line: Recent studies have shown that a carbohydrate AND protein formula is more effective for rapid replenishment of muscle glycogen after exercise than a carbohydrate only supplement of equal carbohydrate or caloric content.

In other words, just drinking a "sports drink" after your workout doesn't cut it. The research indicates you need to fuel your body with just the right combo of carbs AND protein. And yes, this is hyper-critical to optimizing your efforts.

Here's two more things you need to know about getting the most bang for your workout buck:

1) As a proud Prograde Partner I'm thrilled to let you know that Prograde Workout is now available on a FREE trial basis. There's just a small S & H fee.

2) On the link below you can also learn more about the research study on post-workout nutrition.

Yes, Prograde Workout recovery drink is based on this very research. It provides the right combo of protein and carbs that your body craves after a tough training session.

Just click this special link right here and find out for yourself how you can try it for FREE:

Prograde Nutrition

Fit Chick Express Transformation Contest Coming Soon!!!

Don't forget that this week is the last week to get your Fit Chick Express Prices locked in before the New Year! In January, prices will be going up!

Contact me (angie@fitchickexpress.com) today and let's get you set up with a plan that will make 2010 your year of health and fitness!

If your ready to kick it up another level and achieve all the goals you have been working so hard on, but have never reached them, it's time to join the Fit Chick Express Transformation Challenge!

This could be just the thing that you have been looking for! I am only taking 10 people for the challenge and so far, 3 spots have been taken. Again, if you jump on this before the 31st (only 3 days left!!), you can lock in your 3 month membership for the lower price!

GET ME SIGNED UP TODAY!!!

Not only will you get individual and more personal attention with the challenge, but you can also take part in the Metabolism Makeover. Here are the benefits you will gain through this course:

• You Energy levels will increase; leaving you feeling motivated to reach your goals!
  

• You will lose that extra fat you have always wanted to, and tone at the same time!
  

• We will teach you how to use these skills for life, so that YOU are in charge of your weight and appearance!
  

• Learn where you are, where you are going and how you will get there.

GET ME SIGNED UP TODAY!!!

Contact me for questions about the challenge or even just to set up a consultation with me to talk more about your goals, nutrition or any other questions you might have.

Outrage Over Children's Vitamins

Not too long ago Tobacco companies were using cartoon characters to influence children into thinking smoking was cool. They got in a lot of trouble for that, eventually.

Fast food companies partner with Hollywood and have all sorts of action figures from popular movies at their restaurants.

And corporations do the same to sell all kinds of thing - including vitamins - for children.

Have you ever taken a good look at the labels of the leading brands of kid's vitamins?

On there you'll find:

Aspartame, which is a VERY controversial artificial sweetener.

DiCalcium Phosphate, which is used in the "feed" that poultry eats.

Hydrogenated Vegetable Oil, which NOBODY needs to be ingesting.

And all sorts of artificial colors.

Does that look NUTRITIOUS to you???

Ok, I know what you're thinking:

"Yeah, that's great. But what other choice do I have? If it doesn't TASTE good, my kid's not going to take it."

Well, I may just have the answer to your prayers. But your child's taste buds are going to have to decide. As a proud Prograde Partner I'm THRILLED to let you know they have just released an all-natural children's vitamin. And they've gone to great lengths to taste test it with kids.

But again, your child will have to decide if it tastes good or not. So that's why you can try Prograde Essentials for Kids for FREE! (Yes, there is a small S & H fee)
Just go to this link right now and discover how Prograde Essentials for Kids delivers the nutrition your child needs and deserves.

Check um out here ==> Prograde Children's Vitamins

Transform Your Body During The Holidays 21 Day Rapid Fat Loss $90

“Drop a Dress Size In The Next 21 Days ”

If you are tired of all the health clubs and fitness centers that tell you exactly what you want to hear to get you to join, but once you’re a member they forget about you and don’t teach you anything about how to get results?  Are you frustrated by all the gimmicks, pills, powders, shakes and gadgets sold on late night TV that are nothing more than empty promises and slick marketing? 

If so, then this amazing offer is perfect for you…

Here’s what you get:

•  A complete health and fitness evaluation ($75 value) to ensure that the 21 Day Drop A Dress Size Program is customized to specifically to meet your lifestyle and goals.



•  Three weeks worth of fat burning workouts with a Certified Personal Trainer ($150 value) to make sure that you don’t spend one minute exercising that doesn’t produce results.


• 21 Days of Fat Burning Meal Plans ($120 value) designed by a Registered Dietician to ensure that you reach your goals as quickly as possible.

…You get all this – a $345 Value for 90!

There are only 10 spots available for this program, so contact Angie at angie@fitchickexpress.com or 303-746-1432 now to register or for more information. This offer ends December 4th!!

Sign up before December 1st and get 7 more days of
Fit Chick Express classes FREE!

**This offer not good with any other special or offer.**

.

Please take me to Fit Chick Express

website to learn more about the program...

Barb's Success Story...

"I started working out because I was tired of being over weight and tired all the time. When I started in Fit Chick Express I could barely do one full pushup. But I made a committment to myself that I was going to get this weight off and keep it off once and for all. So, I started Fit Chick Express twice a week and then somewhere along the line increased to 3x per week.

I also try to get 1/2 an hour of cardio in 5x per week. By working with Angie on what I eat (the whole not enough protein thing) I have really made some progress. I feel great too!

I get my motivation by setting small goals for myself and then reward myself for meeting the goals with non-food items (usually clothes or shoes). I struggle with eating because I love junk food and chocolate. Also, I have gotten distracted along the way because you start to feel good and look good and then the motivation for working out is not as strong. However, I have become somewhat addicted to working out and have been using it as a stress relief for my crazy life.

What I LOVE about Fit Chick Express is that I can get an incredible workout in 30 minutes. So, there really is not many excuses that I can come up with to not to work out.

Thanks for all the support and assistance, Angie! I couldn't have done it without you!"

Barb Kowalski

Are you ready to make changes like Barb did? If so, don't wait! Get registered today! Just click ==>HERE!

Weekly Challenges

Fit Chick Express will be having weekly challenges to help motivate its members!

This weeks challenge is for all Fit Chick Express boot camp members to join the Fit Chick Express Support Forum to get all their extra bonuses for being a member!

Click the link to join=> Fit Chick Express Forum

Then click on the Groups tab at top of that page and join the Fit Chick Express In Longmont group to start taking advantage of your goodies!

IF YOU DON'T JOIN THE GROUP, YOU WILL BE DOING 1 MINUTE OF PUSHUPS AFTER EVERY CLASS YOU COME TO UNTIL YOU DO!

Also this week, due to the Halloween holiday, we will be doing workouts with pumpkins! Each person will need to bring their own pumpkin on Wednesday and Saturday class or they will be running extra ladders at the end of class!





Now..hows THAT for some motivation! :0)

Great job Barb! Keep up the Hard Work Girl!

Lose 10 Pounds for the Holidays

Lose 10 Pounds for the Holidays

Posted using ShareThis

Fit Chick Express New Location

Fit Chick Express will be starting a new location in north Longmont in Prospect!

I am offering 3 trial classes the end of September for you to come try out the classes and see just what becoming a Fit Chick is all about!

I will also be drawing 3 names to win a Month FREE of Fit Chick Classes!

What to expect: Fat burning, total body training, starting with a 3-5 minute warm up, 25 minutes of strength, core and cardio training followed by a 3-5 minute cool down and stretching. (Regular classes last 30-35 minutes long)

What to bring: Water and workout mat or towel for exercises that will be done on the ground.

WHEN: Tuesday, September 29th 6-6:40pm

Friday, October 2nd 6-6:40pm

Sunday, October 4th 6-6:40pm

**These are not guaranteed to be the regular class times when the class starts. This is just for this one time trial classes.

WHERE: To Be Announced...

Click here to get registered!!

Fit Chick Express 20's Fat Burning Workout

This is one of my favorite workouts that I do with my Fit Chick Express classes, and I call it 20's!

What are 20's? With this workout I take 4-5 exercises that everyone will do 20 repetitions of each. After completing one exercise for 20 repetitions, they will then do some form of cardio. For this workout, we did suicides or ladders in between the exercises. Usually I have them do it in between each exercise, but I had a surprise for them at the end of the workout. We did 8 minutes of tabatas continuing with ladders and adding in step ups as well. All in just 25 minutes!Fun stuff!

Why do I love these workouts? Well for one, each person can go at their own speed and still be working their muscles to fatigue, all while getting their heart rate elevated each time they do the cardio.

Try this at home with your own workout. Pick 4-5 exercises, do each 20 repetitions and do cardio in between each (such as jumping jacks, side jumps or jump rope). Do this continuously for about 20 minutes and you have a great fat burning workout!

2 Fit Chicks Hit the 10 pound Mark

TO BOTH DEANNE AND NANCY FOR LOSING 10 POUNDS! GREAT JOB LADIES!

Fit Chick Express Hike

We went to Lions Gulch and hiked 2.5 hours! What a great day! Weather was beautiful and trail was amazing!

Great Saturday Morning Workout

Circuits- 50/10 4 sets (20 minutes total)
8 count body builders
reverse lunge with val slide
crab tricep dips
walking w/ bands
renegade rows (no weight)


Cardio- 4 sets
side shuffle => cone=> squat to ground jump

Abs- 3 sets
Up and downs x 10
Ballerina x 20 total
Reverse Crunch x 10

8 Exercise Circuit All The Way...

3 sets!
Goblet Siff Squat
T-up Push Ups
Run Ladders
Side Lunge with Bicep Curl
Bicycle
Deadlift
Jumping Jacks
MB Twist

Kickin' Butt in Fit Chick Express

Mondays Kick Butt Workout

Here is a sample of our workouts from Monday:
Sets of 20's
Squat Press
Ladders
Chest Press/Hip Ext on MB
Ladders
Lunges w/ Bicep Curl
Ladders
Crab Kicks
Ladders

Then Abs:
Ankle wiggles feet in air
Reverse Crunch Extension
Plank

June Fit News!

Check out the new times and fee schedule below!

**2 Weeks FREE, Then 80.00 Per Month for 2 classes Per Week

**2 Weeks FREE, Then 96.00 Per Month for 3 Classes Per Week

**2 Weeks FREE, Then 100.00 Per Month for Unlimited Classes Per Week

Time Schedules

6:00-6:30 am Tuesday and Thursday (need at least 3 people to start this one)

(Location: Quail Crossing Open Lot Corner of Wolf Creek Drive and Red Mt Drive. Click HERE for map)

12:30-1:00pm Tuesday and Thursday

5:30-6:00 pm Monday and Thursday

8:15-8:45am Saturday

(Location: LifeBridge Christian Church. Click HERE for map)

FUN FIT NEWS!

Some great stuff coming to Fit Chick Express:

*Fit Chick Referral Rewards
*Prograde Craver Awards
*Monthly Nutrition Class
*Monthly Ladies Night Out
*T-shirts that say "I am a Fit Chick!"

I will also be planning a BBQ, Hike and some other social events throughout the summer! So be on the lookout for those things!

If you have any questions or would like to find out more about Fit Chick Express, you can visit www.FitChickExpress.com or call me at 303.746.1432.

Now is the time..to get READY FOR THE SUMMER!

Your Friend and Trainer,

Angie

Fast Food Bull!

By now, I am sure you have heard all about this new Kentucky Grilled Chicken.


And while I have no doubt that this is a better option than the fried chicken alternative, it’s still nowhere near an ideal food choice.



KFC says the grilled chicken has significantly fewer calories and fat, plus much less sodium, than its Original Recipe fried chicken that launched the brand more than a half-century ago.

After all, just as, if not more, damaging to our waistlines are the high calorie side dishes accompanying the chicken which are filled with refined starches and sugars and unnecessary amounts of saturated fat.

For too long now the fast food industry has made a killing on misinforming consumers about what is and isn’t healthy.


KFC claimed that it recently did switch cooking oils to eliminate all trans fats from their products- a noble effort indeed. But upon further review, this does not look to be the case…


Here are the ingredients directly from their website:

KFC ® Grilled Chicken

Fresh Chicken Marinated with: Salt, Sodium Phosphate, and Monosodium Glutamate Seasoned with: Maltodextrin, Salt, Bleached Wheat lour, Partially Hydrogenated Soybean and Cottonseed Oil, Monosodium Glutamate, Spices, Palm Oil, Natural Flavor, Garlic Powder, Soy Sauce (Soybean, Wheat, Salt), Chicken Fat, Chicken Broth, Autolyzed Yeast, Beef Powder, Rendered Beef Fat, Extractives of Turmeric, Dehydrated Carrot, Onion Powder, and mot more than 2% Each of Calcium Silicate and Silicon Dioxide Added as Anticaking Agents.

Contains Wheat and Soy


I don’t know about you, but this certainly doesn’t sound like it has good nutritional value. First of all, “Partially Hydrogenated Soybean and Cottonseed Oil” is not good for you and is a form of trans fat.

Trans fats are synthetic fats that are essentially foreign agents in our bodies. There is truly no room for them in a healthy diet.


Plus, remember that a great rule of thumb is that the fewer ingredients in a food item the better it is for you, ideally less than 5 ingredients being a good marker. Well, if you count the ingredients in this “health” food, there are well over 20!


Fast food and convenience store marketing campaigns make it very hard for us trainers to do our jobs.


When a company says:

“Our _____ (name of product) is good for you because it’s low in fat or fat-free”

OR

“Our _____ (name of product) is good for you because it’s got no sugar”

OR

“Our _____ (name of product) is the perfect snack because it’s only 100 calories.”


In general, here are some great user-friendly guidelines to cut through all of the bull these money-hungry food companies are sending our way:


Beware of “Fat-Free or Low Fat” Foods:

These food choices are often high in sugar or contain added sugar to make up for taste lost which wreak havoc on your energy levels and prevent fat loss.


Look Out for “Sugar-Free” Products:

These food choices are typically made with artificial ingredients and sweeteners and/or are sometimes higher in fat to make up for taste lost and/or often contains sugar-alcohols that tear up your digestive system.

Stay Away From “100 Calorie” Items:


These low calorie bags contain ZERO nutritional value with little to no protein and are low in fiber and natural, healthy fats. Plus, these weight-gainers by another name do not fill you up between meals.


Probably the most infamous “healthy” marketing campaign is 100-CALORIE SNACK PACKS.


Which is better for you body: 100 calories of broccoli or 100 calories of mini-muffins?

I know personally I could easily eat 10 of these packs without getting stuffed- I guess that would be a 1,000-CALORIE SNACK PACK ;)


Unfortunately, we live in a calorie-conscious society, and marketers truly take piggyback on this.

But you don’t need to be a dope like the rest of them.


Educate yourself.

Educate your friends.

Educate your family.


Remember, the market determines the direction companies will go. If we choose not to put this garbage in our bellies anymore, they will make less of it.

New Classes, New Times...Time To Join US!

Fit Chick Express in Longmont is expanding! I am hoping that by offering more days and times that you will be able to fit them into your schedule better.

Starting in June, I will be starting 2 new classes.

Tuesdays and Thursdays at 12:30pm-1:00pm at LifeBridge Christian Church

Tuesdays and Thursdays at 6:00am-6:30am at Quail Crossing Neighborhood Open Area (click HERE to see map) On the corner of Wolf Creek Dr and Red Mountain Drive.

I would like to have at least 3-4 people before starting a class, so make sure to let your friends know!

Come on out for our FREE 2 Week Trial to see what Fit Chick Express is all about!
Contact me if you are interested !

Find out more by visiting our website: www.fitchickexpress.com

Tough Workout

The ladies at Fit Chick Express were pushed tonight and I think they did an amazing job! Way to go Bobbie, Holly, Randi and Barb!

Fit Chick Express

Saturday Fun At Boot Camp

This was followed by ab work consisting of MB twists, Spiderman Climb and Reverse Crunches.



GREAT JOB TODAY EVERYONE!

10 Boot Campers Rock Da House!

Tonights boot camp went a lil something like this:

Strength:
*Sumo Squat with Shoulder Press
*Chest Press
*Lateral Lunge with Bicep Curl
*Crab Kicks

Cardio:
Jump Rope
DB Swings
Lateral Jumps

Abs:
Bicycle
Cross Body Mt Climber
Reverse Crunch

Sweetheart Deal For Boot Camp

More great boot camp news everyone!!

First off, I want to say thanks to all my current boot camp members! You are such a great bunch and I am so enjoying teaching you! Oh and if you have had a chance to try the Prograde Cravers ( those little dark chocolate yummy snacks) they are having a 14% off sale for Valentine’s Day, but it ends on Saturday, so get your order in NOW! Click HERE and use this code when you check out: vday0909

For those of you who haven’t tried them, they are Organic Dark Chocolate Prograde Cravers which have no preservatives, only 180 calories and they come in three delicious flavors: peanut butter, almond butter and spirulina. Very yummy and satisfying!

Now I want to try and get the rest of you to come and give boot camp a shot! Check out these testimonials:

“I have been taking her boot camp classes for about a month now and I have become addicted. You can go at your own and make the workout as challenging as you need it. It is a great stress reliever after a long day at work. Angie also gives nutrition advice and meal plans. This has really helped rethink about the things I eat and the fuel I am giving (or not giving to my body).” Barb Kowalski

“Although I have only been to two classes I feel that my continuing participation will lead me to better health and fitness. Angie is very personable, assists in form and has shown me the more "beginner" moves to which someday, I will graduate to the more standard moves. The workout is an intense 30 minutes. I haven't worked so hard in years. Very recommended.” Catherine Curtsinger

New members are able to take advantage of these February Sweetheart Deals!

*Sign up for 4 weeks of Classes and get ONE WEEK FREE!

*Sign up with a friend for 4 weeks of classes and both of you will receive 1 Individual Training Classes FREE!

**Current members, if you get a friend to join for 4 weeks (2 sessions per week minimum paid in full), you will also be able to receive 1 Individual Training Class FREE!

Contact me if interested at buildabetteru@gmail.com.

Our first Nutrition Class will begin on Thursday, February 26th, after boot camp class. Each member will be asked to bring a healthy snack on a designated month. I will start by bringing Prograde Cravers for everyone on the 26th. Please let me know if you will be attending, as I need to know how many handouts and snacks to bring.

I am in the process of getting a 6 or 6:15am boot camp class going on Tuesdays and Thursdays. This will be a Co-Ed Class and hope to get it up and going soon! Let me know if you are interested and I will keep you updated on when we will be starting! My plans are to have it up and going by March!

If you have any questions about anything, just send me and email at buildabetteru@gmail.com or give me a call at 304-746-1432. I am here to help!

Let’s make 2009 YOUR year to SHINE!!

Saturday Boot Camp

Todays boot camp consisted of:

Strength:
Walking Lunges
MB Pushups/Elevated or Decline Pushups
Side Squat with bicep curl
Tricep dips

Cardio:
Step ups x 20
Bear Crawl
Criss Cross Feet x 20
Run

Abs:
Inchworm....NO one likes the inchworm but its such a great exercise we just have to do it! :0)
Mt Climber x 20
Bicycle x 20

Great job everyone! Everyone pushed themselves very hard and you did an amazing job! Becky commented that boot camp has helped improve her rowing due to the increase in endurance and strength! Go Becky!!

Welcome to Howard, our newest Boot Camper!!

We are trying to put together a 6am boot camp class, so if you are interested, please send email to buildabetter@gmail.com. Also hoping to start a "couples" or co-ed boot camp! Again, let me know if you are interested!

We are planning our first Nutrition Class to be held after the regular evening boot camp class, but still not sure when.

Special Boot Camp Deal!

**Sweetheart Deal**

Sign up for 4 weeks of Boot Camp Classes and get ONE WEEK FREE!

Sign up with a friend for 4 weeks of Boot Camp Classes and get
2 Individual Training Classes FREE!

Contact me to take advantage of these specials!

www.buildingabetterubootcamp.com

Misc Pix from Recent Boot Camps