Come Join Fit Chick in 2012!!

So many great changes happening at Fit Chick Express in 2012! On top of our 15  - 30 minute boot camp classes each week, we now have 3 Zumba classes per week, and 5 different Yoga class times.

FREE FIT CHICK YOGA Class on Saturday, Jan 7th at 9am. Come meet the new Fit Chick Yoga Instructor. Bring a friend, limited to 20 spots, so sign up early!

Here is class description: Vinyasa Flow Yoga --This class is a Beginning/ Gentle Intermediate class. It combines structured sequencing of postures with the movement of the breath to create a flowing yoga practice. It promotes muscle tone and flexibility of the joints, increases cardiovascular and respiratory strength while clearing the body of toxins, leaving you feeling calm and centered.

Yoga Instructor Bio: Stephanie LeMasters began practicing yoga in the early 90′s while teaching high school social studies. Practice began as a way to relax after a long day with teenagers. After having two children, work, practice and most things came second to the job of being Mom. Moving to Port Washington afforded her the chance to rediscover and deepen her practice at Om Sweet Om. Wanting to share this beautiful gift of yoga she bridged her background with her passion and became a yoga teacher. Sharing yoga has helped to make her a better mother, friend, person. She thanks all of you for the pleasure of sharing this gift with you. After relocating to Colorado she continues to teach vinyasa, alignment and restorative yoga.

Click HERE to sign up for the Yoga class!

Mark Your Calendar!! Fit Chick Express will be having an Open House with free classes, drawings for free classes and goodie bags!

http://www.fitchickexpress.com/OPEN_HOUSE.html

Fit Chick Express - 30 Minute Workout

Fit Chick Yoga

Fit Chick Zumba

MON	TUE	WED	THUR	FRI	SAT	SUN
6:00-6:30 AM FCE	6:00-6:30 AM FCE	6:00-6:30 AM FCE	6:00-6:30 AM FCE	6:00-6:30 AM FCE	8:00-8:30 AM FCE
8:30-9:00 AM FCE		8:30-9:15 AM YOGA	8:30-9:00 AM FCE
9:30-10 AM FCE		9:30-10 AM FCE		9:30-10 AM FCE	9-9:45 AM YOGA BALANCE -Amy-
12-12:45 PM YOGA BALANCE				12-12:45 PM YOGA BALANCE	10-10:45 AM HII YOGA -Amy-
6:00-6:30 PM FCE	5:30-6:00 PM FCE	5:30-6:00 PM FCE	6:00-6:30 PM FCE
6:15-7:15 PM ZUMBA		6:15-7:15 PM ZUMBA		6:15-7:15 PM ZUMBA

Holiday Updates!!

The Fit Chick Studio will be CLOSED on Thanksgiving Day and the Friday afterwards. We WILL have class on Saturday the 26th at 8am. Be prepared to work off all those goodies!! :)
You can make up any classes missed next week, the following week. I will also be posting a BW workout for you to do on your own if you choose.

We will also be closed from December 24th until January 1st. We will reopen again on Monday the 2nd. I will be preparing some BW workouts for you to use at your own will during that week. But its also recommended to give your body a weeks rest with some active recovery exercise after about 12 weeks of working out. So its up to you!!

NOVEMBER at Fit Chick Express!!

Holidays are here!! We are surrounded with goodies that are not necessarily "good" for us. 

If you haven't yet joined us for out "Rock My Jeans" Challenge, I will extend the deadline until this Friday, the 11th. Click here for more details and then email me to let me know you are joining!

The Longmont Turkey Trot --2 mile fun run or 10K is this coming Saturday the 12th. There are about 10 Fit Chicks doing this race and there is still time to register if you would like to join us! Here are the details for that race.  THERE WILL BE NO SATURDAY CLASS AS ALL THE TRAINERS ARE RACING AS WELL! 

I will be doing updated measurements the week of November 14th-19th. Please let me know ahead of time when you would like to get your measurements updated. 

The Fit Chick studio will be closed on Thanksgiving Day. The 6am class on the Friday after has been cancelled and I am still trying to determine if there will be class at 9:30. We will have class on the following Saturday though. 

There will be a Running Clinic at the FCE studio on Saturday, Nov 19th from 11-2pm. This 3 hour running clinic will focus on form, and running without discomfort and injuries. Douglas is a former ultramarathoner and has many years of running under his belt. He is also a Physical Therapist and has taught me to run without any knee pain (knees were my "pinch point"). It's all about posture and form, keeping things in alignment while moving. Good for runners and those that are just starting to run too! $45, space is limited, money to Bobbie or Angie by Nov 16 (Wednesday). Let me know if questions! Checks payable to Boulder Running Works.

Dr. Courtney Conley will be at Fit Chick on Saturday, November 19th if you wish to get in and see her. She is already booked up until 12:30 and is only open until 3pm, so book sooner than later! Please schedule an appointment if you would like some insight into your low back, hip, knee, ankle or foot pain. Or simply would like a posture evaluation to improve body function. Here is link to sign up

Friday Night Yoga Unwind at FCE!

 

 

Pamper yourself with a little decadence!! Come and join us for a FREE restorative yoga practice, followed by a chocolate and wine lounge-about (napping optional)!
- Hosted by Jenny Garcia

 

7-9pm at the Fit Chick Express studio

*Bring your favorite bottle of wine or a your favorite chocolate treat to share!

Updated November Schedule for Fit Chick Express

 

Here is an updated version of our class times starting in November. All Saturday classes will now be at 8am. We will have random 45 Minute Extreme classes, but will announce them a week in advance.

"Rock My Jeans" Contest at Fit Chick Express!

Who's ready to fit into those jeans that are 1 or 2 sizes smaller?? 

Well come join us for our 12 week "Rock My Jeans" Contest!! 

The contest will begin Monday, October 21st and end Saturday, January 7th. 

This is the perfect thing to keep you working hard and motivated during the holidays!

What you will need to do!! 

1. Bring in those jeans you wish to fit into and we will take a picture of you with the jeans.
2. You will put them in a place in your home that you can try them on weekly to see how much progress you are making and will post updates to let us know!
3. Prepare your plan and let us know what you will be doing over the next 12 weeks to ensure you fit into those jeans!
3. You must be a member of Fit Chick Express!! (bootcamp, zumba, yoga and private training all included!)

4. Join the challenge by November 5th to be qualified!

 

Who will win?

1. Everyone who fits into their jeans will be qualified for a drawing for a FREE pair of jeans from me!! (Max price = 85.00)
2. All other qualifiers will win random mini prizes to be announced.

So who is ready to Rock their Jeans???

Put a Smile On your Face!

October Updates and Upcoming Events

*SCHEDULE CHANGES!! *
Next week there will be some changes to some classes. 
The 8:30 am class will move from Thursday to Wednesday.
The 9:30 am class will move from Thursday to Friday.  


*Saturday, October 15th, This Saturday is  45 Extreme Class starts and it starts at 8am. Sign up HERE.
 
*Bring a PUMPKIN!! We will be using them to workout in the next few weeks! Make sure its heavy !! ;)

*Wednesday, October 19th is Metabolism Makeover Class at 6pm. Sign up HERE 

*Dr Conley will be here on Friday the 21st from Noon until 6pm. If you have any knee, hip, back or feet pain, make sure to get in to meet with her! Sign up for a time HERE.

Now check out the workout we did LAST year with our pumpkins! :)

 

SAVE THE DATE…Saturday, Sept. 10th…American Military Family Benefit

Max Muscle Sports Nutrition of Longmont is hosting a benefit on Sept. 10th to raise money for American Military Family, a Colorado based
organization whose charitable purpose is...

TO BENEFIT MEMBERS OF ANY AND ALL BRANCHES OF THE UNITED STATES MILITARY AND THEIR FAMILIES FOR EDUCATIONAL AND CHARITABLE PURPOSES.

Come out for food and fun for a great cause as we approach the 10 year anniversary of 9/11. Check out our partner offerings and activities that will be on hand starting at 8:30AM until 3PM to raise money for AMF. Watch for updates as we approach event day!

• Shane Carwin, former UFC Interim Heavyweight Champion, will be our special guest from 11AM – 3PM presented by Longmont Athletic Club.
• Trans Martial Arts will be performing demos in the Octagon!
• Dick’s Sporting Goods
• Carbon Valley Rec Center – 30 minute intro class at 9:15AM. Call (303) 772 – 6299 to sign up.
• Fit Chick Express – 30 minute Bootcamp & Yoga at 8:30AM. Call (303) 772 – 6299 to sign up.
• Team TOM – Fun Fitness Challenges ALL DAY!
• Ring of Fire MMA – Get your picture taken in the cage!
• CrossFit Niwot – Demos All Day
• MMA Meltdown – Sign banner to be sent to the troops!
• High Country Harley Davidson
• Saddleback Golf Course
• Longmont Humane Society – Petting Zoo
• Kids Bouncy Inflatable
• Dunk Tank – Dunk a local celebrity for $1!
• Silent Auction – See vendor booths to bid on a variety of silent auction items.
• Max Muscle in store specials all day.
• Raffle – We’re raffling a pair of ringside seats to UFC 135 at the Pepsi Center ($900 Value). Section EEE, Row 11, Seats 7 & 8. $20 per chance and ONLY 200 tickets will be sold. Purchase your raffle ticket now at Max Muscle Longmont OR follow link to purchase online...

http://amf100.org/Raffle.html

Let's pull together and recognize the Heroes and their families who sacrifice for this great country every day.

Learn more about American Military Family on YouTube:

http://www.youtube.com/watch?v=2kckwSz6CIA&feature=player_embedded

Fit Chick Express Client Appreciation Night

A fun night out for the Fit Chicks!! Lots of pampering and special offers on shopping! We will also be doing drawings throughout the night.

Drinks will be provided, but everyone must bring an appetizer or dessert to pass! We will be doing a judging on what you bring and the one with most votes will win a prize!

Who/What will be there:

Carla Burchell with Arbonne--
All of our, over 400, health and wellness products are botanically based. Pure, Safe and Beneficial. I will help you find healthy alternatives to products you are already using.
At the event she will be doing complimentary Cosmetic Makeovers and have the Anti-Aging line displayed for sampling.
**Her giveaway is a 20% off discount on their first purchase along with a complimentary private consultation with me.

Kate Olsen - Healthy Glow Spray Tanning
She will be doing spray tans at the studio! Healthy Glow Spray Tanning gives you a personalized spray tanning experience that will help you look and feel better! 

**She will be giving away a FREE TAN and Prep soap.

Colleen Murphy - Murphy's Wellness Center
She will be offering 15 and 30 minute massages, 15 and 30 minute ion cleanses. For $15 and $30. Also ear candling for $15 an ear.
She will be giving away a massage, ion cleans and ear candling for the drawing!

Robin Bare - Barè , Bold Beautiful Design and Vault Denim
She will be brining 120-130 pairs of designer jeans for up to half off retail prices in sizes 24-34; bling and/or fun stitching in fashion brands - size ranges 0-22. The pair they try on is theirs – no waiting or ordering!
She will be giving away a beaded bracelet and $15 credit towards a pair of jeans!

Jill Smith - Lillian's Shoppe
Lillians is an occasional shoppe. This means that is is open "occasionally". We are always open the first Thursday - Sunday of every month, plus bonus days which are published well in advance. ALL of our inventory is brand new from the hottest vendors from NY to LA. Each month we bring in hundreds of new items for your shopping pleasure. These items include handbags, wallets, trendy jewelry, tops, sweaters, jackets, denim, leggings, dresses, tee shirts, scarves, sunglasses, belts, watches and more!

We are located at 1350 Ken Pratt Blvd #4
Longmont, Co 80501
303-774-7966

**She is offering $10 off to everyone to go over and shop at her shop that evening until 7pm.

Frances Krack -Silpada Designs
Silpada Designs jewelry is handcrafted of the finest .925 Sterling Silver, no painted or plated fashion or costume jewelry. Complementing the beautiful Sterling Silver are colorful semi-precious gemstones and natural materials including Freshwater Pearls, Coral, tooled Leather, and much more. So, there really is something for every taste and style and price range.
She will extend a 15% discount on all jewelry sales from the show.
**She is offering a sterling silver, pearl and mother of pearl necklace for the drawing.

Christi Bova - Scentsy Candles 

Scentsy Wickless Candle will be available. 

**She will be giving away 10.00 Gift Certificate towards a Scentsy order and a travel tin.

PLEASE RSVP BY AUGUST 22ND!!!

Blueberry Egg Scramble

Here is a REALLY good protein filled breakfast that will give you the energy needed to get through any day!

1 whole egg
3 egg whites
1/3 cup oats
1tsp cinnamon
stevia to taste

Mix all in bowl and pour into pan. Continue to cook like scrambled eggs. Get 1/3 cup frozen blueberries and microwave until melted. When egg mixture is done, put on plate. Top with 1/3 cup plain yogurt (greek if possible) and blueberries! Very yummy! You could also add sugar free syrup, but I really liked the yogurt and blueberry combo on mine.

Have a favorite healthy breakfast recipe you would like to share? Send me an email and Ill post it for you!

Foods That Burn Fat

Here is a list of foods from Tom Venuto, author of Burn Fat, Feed the Muscle (one of my very first online fitness books!!) that help you to not only burn fat, but provide you with great choices to maintain a lifetime of being healthy and fit! 

This list reflects my personal preferences, so this is not a prescription to all readers to eat as I do. It’s very important for compliance to choose foods you enjoy and to have the option for a wide variety of choices. In the past several years, nutrition and obesity research – in studying ALL types of diets – has continued to conclude that almost any hypocaloric diet that is not completely “moronic” can work, at least in the short term. 

It’s not so much about the high carb – low carb argument or any other debate as much as it is about calorie control and compliance. The trouble is, restricted diets and staying in a calorie deficit is difficult, so most people can’t stick with any program and they fall off the wagon, whichever wagon that may be. 

I believe that a lot of our attention needs to shift away from pointless debates (for example, low carb vs. high carb is getting really old… so like… get over it everyone, its a calorie deficit that makes you lose weight, not the amount of carbs). 

Instead, our focus should shift towards these questions:

* How can we build an eating program that we can enjoy while still getting us leaner and healthier?

* How can we build an eating program that helps us control calories?

* How can we build an eating program that improves compliance?

Here’s one good answer: Eat a wide variety of high nutrient density, low calorie density foods that you enjoy which still fit within healthy, fat-burning, muscle-building guidelines!

Here are the lists of foods I choose to achieve these three outcomes. This eating plan is not difficult to stick with at all, by the way. I enjoy eating like this and it feels almost weird not to eat like this after doing it for so long. 

Remember, habits work in both directions, and as motivational speaker Jim Rohn has said, “Bad habits are easy to form and hard to live with and good habits are hard to form but easy to live with.” 

These are listed in the order I frequently consume them. So for example, if oatmeal is on the top of the list, it means that is the food I am most likely to eat every single day.

My 10 top natural starchy carb and whole grains:

1. Oatmeal (old fashioned)
2. Yams
3. Brown rice (a favorite is basmati, a long grain aromatic rice)
4. Sweet potatoes (almost same as yams)
5. Multi grain hot cereal (mix or barley, oats, rye. titricale and a few others)
6. White potatoes
7. 100% whole wheat bread
8. 100% whole wheat pasta
9. Beans (great for healthy chili recipes)
10. Cream of rice hot cereal 

My Top 10 top vegetables

1. Broccoli
2. Asparagus
3. Spinach
4. Salad greens
5. Tomatoes
6. Peppers (green, red or yellow)
7. Onions
8. Mushrooms
9. Cucumbers
10. Zucchini 

My top 10 lean proteins

1. Egg whites (whole eggs in limited quantities)
2. Whey or Casein protein (protein powder supplements)
3. Chicken Breast
4. Salmon (wild Alaskan)
5. Turkey Breast
6. Top round steak (grass fed beef)
7. Flank Steak (grass fed beef)
8. Lean Ground Turkey
9. Bison/Buffalo
10. Trout 

My top 10 fruits

1. Grapefruit
2. Apples
3. Blueberries
4. Canteloupe
5. Oranges
6. Bananas
7. Peaches
8. Grapes
9. Strawberries
10. Pineapple 

Note: I DO include healthy fats as well, such as walnuts, almonds, extra virgin olive oil, flaxseeds, flaxseed oil (supplement – not to cook with), avocado and a few others. 

Also, I do eat dairy products and have nothing against them, nor am I lactose intolerant. I simply don’t eat as much dairy as the rest of the stuff on my lists. When I eat dairy, its usually skim milk, low or non fat cottage cheese, low or non fat yogurt and low or non fat cheese (great for omelettes). 

Last but not least, I usually follow a compliance rate of about 95%, which means I take two or three meals per week of whatever I want (stuff that is NOT on these lists – like pizza, sushi, big fatty restaurant steaks, etc)

I hope you found this helpful and interesting. Keep in mind, this is MY food list, and although you probably couldn’t go wrong to emulate it, you need to choose natural foods you enjoy in order to develop habits you can stick with long term. In the fruits and vegetables categories alone, there are hundreds of other choices out there, so enjoy them all!

2011 Fit Chick Transformation Contest

Are you tired of wearing those big, baggy sweats to cover all those lumps and bumps that didn't use to be there and just to be comfortable?

Have you put on the Holiday 10, 15 or 20+ Pounds and are Ready to Fit back into your Skinny Jeans and wear Sleeveless Tops Without all that Jiggle?

Tired of Having to Cover up That Belly Fat?

Want to go from Frumpy to Fabulous in just 12 Weeks?

Fit Chick Express 12 Week Weight Loss Transformation Contest can help you achieve all those things plus so much more! 

 1st place winner will receive a HUGE prize
package worth over $1200 from
our local small business sponsors 

Nutrition and Lifestyle Program
with 3 Months of Fit Chick Express

2x a week $99 a month FCE Classes + $10 Contest Fee + *$100 Nutrition & Lifestyle Program

3x a week $119 a month FCE Classes + $100 Nutrition & Lifestyle Program

Unlimited $129 a month FCE Classes + $100 Nutrition & Lifestyle Program

*Nutrition and Lifestyle Program first month is FREE, then $50 per month for remaining 2 months*

Click HERE to choose your Fit Chick Program!

Click HERE to add the Nutrition and Lifestyle Program

Click HERE to add Contest Fee to your Current Program!

3 Months of Fit Chick Express Classes

(Classes Only)

2x a week $99 a month FCE Classes +$10 Contest Fee

3x a week $119 a month FCE Classes +$10 Contest Fee

Unlimited $129 a month FCE Classes +$10 Contest Fee

Click HERE to choose your Fit Chick Program!

Click HERE to add Contest Fee to your Current Program!

Group Nutrition and Lifestyle Coaching at Fit Chick Express

You can learn to create a happier, healthier life in a way that is flexible, fun and free of denial and discipline.  Learn food and lifestyle choices that best support you.  Make gradual, lifelong changes which can enable you to reach your current and future goals.

Have you been wanting to:

* Improve your eating habits?
* Understand your body better?
* Make self care a priority?
* Feel confident in choosing and preparing better food for you and your loved ones?
* Experience an increase in overall happiness in your life?

During the course of the program you will:

* Set and accomplish goals
* Explore new foods
* Understand and reduce cravings
* Increase energy
* Feel better in your body
* Improve personal relationships

Your Program Includes:

*Two, one and a half-hour group sessions per month

*E-mail support between sessions

*Handouts and other materials

*Food samples and self-care products

12 Week Program with 6 classes- 1.5 hr meetings

Classes will be the following Wednesdays from 6:30-8:00pm

**Tentative Class Dates:

January 19, February 2, February 16, March 9, March 23, April 6.

JANUARY SPECIAL

Current Fit Chick Members

3 Month Program = $100 - Your First Month is FREE!

Non Fit Chick Members

3 month program = $150

Bobbie Covert, Health Coach - Integrative Nutrition

Contact me at bobbie@bobbiecovert.com

970-420-6774