Fit Chick Express

Change Your Body, Boost Your Metabolism & Lose Fat (part 1 of 2)

2012-01-17T08:47:00.000-07:00

Building and keeping muscle, your metabolically active tissue, is a key element for long term health, vitality, longevity and fat loss. One of the causes, as well as symptom of the aging process is sarcopenia (muscle loss). Sarcopenia leads to overall weakness and is a direct cause of a decreased metabolic rate.

As you can see from the photo, muscle is denser than fat. Muscle takes up less space in the body, and burns more calories than fat. The more lean muscle mass you have, the higher your metabolic rate, and the longer you will live.

Case in point why the scale is not your best tool for monitoring fat loss. Two individuals can have the same body weight and height, but have completely different body compositions and body dimensions. On the other hand, you can have two individuals with equal body fat percentage, however the leaner person weighs more on the scale due to the higher lean tissue.

BioSignature developed by world renowned Olympic Strength Coach, Charles Poliquin, is my preferred method of testing body composition.

The majority of women opt for aerobic/cardio exercise as their exercise of choice. What they don’t realize is that excessive long, slow distance (LSD) exercise is counterproductive in changing your body. Cardio (LSD) decreases muscle mass, increases inflammation and oxidative stress, disrupts hormone balance, increases cortisol thereby increasing insulin, and accelerates aging. For over 20 years now, I have advised my clients, men and women alike, against excessive LSD exercise if their goal is to look and feel better, lose fat and obtain a lean physique.

My own personal workouts are structured and focused on interval style and resistance training. The time I commit to a workout is 40-60 minutes, and that includes my warm up and cool down. My goal is ideal body composition, reduced fat, more work in less time spent, increased muscle, anti-aging, a less catabolic environment, and a leaner, healthier physique. What works about intervals and resistance training is that it is extremely effective for hormonal balance, enhances an anabolic response, increasing/maintaining lean tissue, post exercise calorie burning is ramped up along with increased insulin sensitivity and growth hormone, and is superior for fat loss.

My resistance programs include a variety of Olympics lifts, push ups, chin ups and pull ups (pushing and pulling exercises), deadlifts (one of my favorite), squats, various styles of single leg exercises, lunges, and plyometrics. I use a variety of equipment too including dumbbells, the TRX, sandbags, medicine balls, bands, pulleys, Glute-Ham Raise (another favorite), Swiss balls, kettlebells, barbells, and my own body weight. Building muscle and maintaining an anabolic drive will keep you looking younger, leaner and feeling better than ever.

Do you have to join a gym to increase muscle? Not necessarily. For a minimal investment, you can create the perfect set up at home. Visit my website to find everything you need to get started. You’ll even find yoga DVDs and foam rollers, which I highly recommend to complement your yang training.

Here are my personal favorites to get you started on your HOME GYM:

READ Part 2 What is REALLY takes to Change Your Body, Boost Your Metabolism and Lose Fat – Permanently

Paula Owens, M.S., is the author of The Power of 4 - Your Ultimate Guide Guaranteed to Change Your Body and Transform Your Life. Paula is a nutritionist, multi-certified personal trainer, strength coach, weight loss expert and holistic health practitioner. Paula comes with over 20 years of experience helping clients globally. Men and women all over the world have changed their bodies with Paula’s online Exercise and Weight Loss Program. More at www.PaulaOwens.com

2012 Updates and Events!!

2012-01-12T15:17:00.000-07:00

Come join us for our Open House
January 20th and 21st!

Free Classes open to the public...
Friday @ 6-7 pm - Zumba - Dawna
Saturday @ 8-8:30am - 30 Minute Boot Camp - Angie/LaShanda
Saturday @ 9-9:45am Vinyasa Flow Yoga - Steph
Saturday 10-10:45am- HII Yoga - Amy

Lots more fun planned from Saturday from 7:30- 11am!
Click HERE to find out more!

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Fit Chick Express Post Holiday Party

Saturday, January 28th 6-9pm

Red Zone in Longmont

Come join us for a night to relax and just hang out with your fellow Fit Chicks and NOT have to workout! :) Come show us how sexy you can look in regular clothes!

We have the entire back area by the bar reserved starting at 6pm for those who want to come early and have dinner or some appetizers. Otherwise the party starts at 7pm!

**If you are not on facebook, please RSVP to me at angie@fitchickexpress.com.
*Fit Chick Members Only*

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Check out our new schedule for time and class changes below:

Come Join Fit Chick in 2012!!

2011-12-27T06:56:00.000-07:00

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!!

2011-11-19T10:31:00.000-07:00

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!!

2011-11-06T16:59:00.000-07:00

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!

2011-10-25T15:06:00.000-06:00

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

2011-10-21T12:27:00.001-06:00

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!

2011-10-18T06:52:00.000-06:00

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!

2011-10-13T14:15:00.002-06:00

October Updates and Upcoming Events

2011-10-11T11:19:00.001-06:00

*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

2011-09-06T09:35:00.004-06:00

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

2011-08-21T10:20:00.000-06:00

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

2011-06-26T17:14:00.000-06:00

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

2011-06-06T07:59:00.000-06:00

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

2011-01-13T11:43:00.000-07:00

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

2011-01-13T11:41:00.000-07:00

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

Burn Fat Over the Holidays..

2010-12-19T18:09:00.000-07:00

Quick, effective, de-stressing and energy producing....what does this describe? A body weight workout!!

Check out the workout we did a few saturdays ago with in Fit Chick Express! The only equipment we needed was a mat!

The girls said they couldn't believe how good of a workout they could get without using any equipment! Hope you enjoy!

Why Stretching Is So Important

2010-12-13T13:39:00.000-07:00

Some of my favorite stretches....

As a massage therapist, I often ask clients about their stretching routine. More times than not I find that people don't fit much stretching into their schedules. Having a regular regimen of stretching is an important part of maintaining correct balance in the body, and omitting these stretches deprive you of a valuable self-healing technique.

Stretching your muscles on a regular basis can improve range of motion and flexibility. Keeping muscles at a proper length takes unnecessary tension off tendons, which lessens the chance of any damage. Stretching also allows for more muscle tone; muscle will be larger in volume without becoming bulky.

Top Five Reasons to Stretch
Athlete Performance: From die-hard runners to the recreational golfer- regular stretching exercises will increase flexibility and range of motion. This lessens the chance of damage to muscles, ligaments and tendons. Stretching muscles also increases muscle tone without creating bulk.
Body Building: Think of a goldfish in a fishbowl. That little fish will stay the same size unless it's given a chance to expand in a larger tank. Muscles work on the same principal. Stretching a muscle gives it more room to expand and add mass.

Posture Improvement: Individuals who work at a computer desk or drive long distances regularly seem to have a permanent slouched position, and will often have upper back pain. Chest muscles become short while upper back and neck muscles become taunt and tense. By stretching the muscles in the front portion of your body allows the shoulders to fall into proper position, letting the upper back muscles relax and letting you balance your spine properly over your hips.

Elderly: Muscles that stay in a tight shortened state have a more likely chance of getting injured. An easy stretching routine can restoring muscle flexibility and endurance help regain balance and strength, and lessen the likelihood of an injury from a fall or sudden movement.

Weight Loss: Frequently stretching will increase the amount of lean muscle in your body. This in turn raises your metabolic rate, which increases the amount of calories burnt. Adding stretches to an exercise routine can assist in faster results.

Most people fit into one or more of these categories. No matter whom you are, you are probably looking for a simple way to improve your body, whether it's speed and endurance, dropping a few pounds, developing good posture, or improving your flexibility. It's easy to develop an effective stretching routine; most can be done in your home without assistance.

Jaime's Recommended Reads:
Stretching, by Bob Anderson
Active Isolated Stretching: The Mattes Method, by Aaron L. Mattes

2010 D.R.E.A.M. Wellness -- All Rights Reserved.

Jaime Savarese is a Licensed Massage Therapist with DREAM Wellness and is widely considered the foremost expert in Massage Therapy in Suffolk County, New York. If you'd like more tips such as these feel free to visit Jaime at http://www.livetherdreameveryday.com and be sure to join our mailing list.

Holiday Protein Balls

2010-12-07T17:04:00.000-07:00

The holiday season is upon and this usually means all kinds of sweets! Well here is my version of healthy holiday protein balls.

I tried this this past weekend and they are very good. I would like to try adding maybe some mini dark chocolate chunks or some dried fruit next time.

Ingredients:

1/4 c ground oats
1/2 cup honey ( I only used about 1 TBSP but it could use a bit more)
1/2 cup natural peanut butter (next time I plan to use almond butter)
1/2 cup sunflower kernels
1/4 cup unsweetened cocoa ( I used chocolate protein powder instead)
1 tsp vanilla

**Mix all together and roll into balls. Then roll in coconut or ground almonds! Refrigerate!

December Events with Fit Chick Express!

2010-12-01T10:16:00.000-07:00

Fit Chick Express
Toy Drive and Wellness Fair

Saturday, December 4th from 1-4pm

505 Main Street, Longmont - Longmont Free University Building

30 Minute Seminars on the Following Topics:

1:00 pm - *Mindful Eating

1:30 pm - *Mental Skills: Come learn how to set goals and stay motivated using special mental skills

2:00 pm- *Anti-Aging Cosmetic Acupuncture

2:30 pm- *Anti-inflammatory diets: Avoiding pain and getting healthy

3:00 pm- * What is Biofeedback ~ How can it change my life with Nutrition, Stress and Detoxification

3:30 pm- *The Arbonne Difference - What is left Out

Health and Wellness Booths from the Following:

Max Muscle (Free Nutritional Consults starting at 1pm)
Fit Chick Express
Quantum Biofeedback
Arbonne
Timbre Integrated Health
Acupuncture
It Works! Body Wraps

Bring a toy donation to be entered to win one of the following prizes!

**1 FREE Month to Fit Chick Express ($129 Value)
**1 FREE Month of Fat Burning Yoga with Fit Chick Express ($80 value)
**1 It Works! Body Wrap - Phoenix Sagan
**1 On 1 Health Coaching - 6 Sessions - ($250 value) Bobbie Covert
**Vitamin D Supplement + Complimentary Initial Consultation - Dr. Courtney Conley - Timbre Integrated Health
**"Check Your Nutrition" Biofeedback Session + Detoxifying Ionic Foot Bath - Alanna Day
**1 Acupuncture Treatment - Theresa Ugalde
**One Month Supply of Liquid Vitamins (Vit Acell) and a High Five protein ($89 value)- Max Muscle
**1 on 1 personal skin care consultation including a $25 gift certificate from Arbonne - Carla Burchell

To RSVP please send email to angie@fitchickexpress.com
or call 303-746-1432

The last Free trial of 2010! Why not get a jumpstart on your 2011 with 2 weeks of Fit Chick Express Unlimited classes! Yoga and Extreme classes are included in this!

Classes are from December 4th to the 20th!! Special offer to those who join the trial! :)

Leftover Pumpkin Recipe

2010-11-28T18:56:00.000-07:00

If you have leftover pumpkin from Thanksgiving, here is a very yummy and healthy recipe for you! I love scones because they are not full of sugar but still taste awesome! I have experimented with many different flavors too but thought this would be a good one for this time of the year!

Here is the recipe:

1 cup ground oats (flour)
1 tsp baking powder
1/4 tsp sea salt
1/4 cup olive oil
1 tsp vanilla
1/4 cup water
1 egg white
1/3 cup pumpkin
1 serving protein powder (vanilla)

Mix all together and drop onto baking sheet or as I did into a muffin tin. Bake for 20 minutes at 375. Enjoy!

This made six single servings and here is the nutrition breakdown per serving:
168 Calories
14 Carbs
10 Fat
7 Protein

Have a favorite healthy holiday recipe you want to share? Just comment below!

Want to Burn Belly Fat?

2010-11-21T12:39:00.000-07:00

Almost everyone I know wants to burn off their belly fat, and they always ask me which abs exercises they should be doing. They are totally shocked when I tell them that abs exercises will not help you to lose that belly fat. What you should be doing instead are intervals.
Intervals are the ultimate way to burn off that belly fat! Until you burn off the layer of fat on your abdominals, any type of abs exercise that you do will not do a thing for you. You could have an amazing looking six pack under that layer of fat, but until you add intervals into your fitness routine, you will not be able to see them.

What are intervals? Intervals are short bursts of high intensity followed by an active recovery period. Intervals are much more effective than long, steady state cardio.

To illustrate, one of my clients and her husband were on the treadmill side by side. She was doing intervals and he was running at a steady pace. After about 20 minutes, she discovered that she had covered more distance than her husband, and she had burned more calories.
Intervals can be done on any cardio machine, or even while walking. You just need to increase your pace for a short period of time, followed by a slower pace for the same amount of time.
Here is an example of what I do for intervals on the treadmill:

*Warm up for 2-3 minutes at 3.5 mph, slight incline.
*Increase speed to 6.0 for one minute, followed by decrease to 3.5 mph for one minute. If I want to really push myself, I will increase the high intensity every other interval, until I reach 7.0 mph.
* I then repeat this anywhere from 10 minutes to 20 minutes, followed by a cool down of 3-5 minutes.

You can start to add in some form of abs exercises after you finish your interval training. Just remember that abs exercises only work on your abs from the inside out and to lose that belly fat, you need to add intervals to your routine.

I was able to drop 1% body fat AND about .5 inch off my waist just by adding intervals over the course of the past few weeks. Try it and see just how it works for you!

Good luck! Let me know if you have any questions!

No Carb, Energy Bar...

2010-11-08T12:09:00.001-07:00

So starting in November, I have decided to cut way back on carbs. No, not NO carbs, but eating good, fibrous carbs and leaving out the starchy, high GI carbs, such as grains, oats, potatoes. It's along the lines of the Paleo diet, which pretty much consist of meats, fresh veggies, berries and nuts.

So when I wanted to make an energy bar last night, I had to find a recipe with no oats. I checked out Marks Daily Apple and found this great recipe!

Ingredients:

1/2 cup slivered almonds
1/2 cup pecans ( I used cashews)
1/4 cup unsweetened shredded coconut
1/4 cup almond butter (although cashew, hazelnut, walnut and even pumpkin butters will work well too!)
1/4 cup coconut oil
1/4 cup almond meal (simply pulse approximately 1/4 cup of almonds until it creates a coarse flour)
1 1/2 tsp pure vanilla extract
1/2 tsp of raw honey (although, this is really kind of optional because the egg will help hold the mixture together)
1/2 cup unsweetened whey protein powder (or 60g)
1 large egg
1/2 teaspoon sea salt
1/2 cup dried cranberries or blueberries (didn't have any, so used dark chocolate chips instead)
1/4 cup unsweetened coconut to sprinkle on top

Method:

On a cookie sheet, toast nuts and shredded coconut until golden brown. In order for them to cook evenly, you need to shake up the tray at least once during cooking…trust us!
Once toasted, pour mixture into a food processor and pulse until nuts are chopped and the mixture becomes coarsely ground (sort of the consistency of bread crumbs).
In a mixing bowl, melt coconut oil and almond butter (about 30 seconds). Remove from microwave and stir until smooth.
Add vanilla extract, honey and sea salt. Mix thoroughly.
Fold in nut mixture, almond meal and protein powder until mixed thoroughly.
Add whole egg and mix thoroughly.
Fold in blueberries/cranberries.
Press mixture into an 8 by 8 loaf pan (a modification that we made to keep everything crisper and help the bars to hold together).
Cook in a preheated oven at 325 degrees for 10 minutes.
Remove from oven, sprinkle a ¼ cup of shredded coconut on top and place under broiler until top begins to brown. ( I didn't add the coconut to the top)
Let cool for 10-15 minutes. Cut into 12 pieces/bars.
Enjoy or stack on wax paper/parchment and store in an airtight container.

**The only thing I would change next time is maybe use less coconut oil. I do like the taste of coconut, but it seemed a bit overpowering. But these are absolutely yummy!! Of course next time I plan to try the dried fruit!

Have a favorite healthy recipe you want to share? Send me an email at angie@fitchickexpress.com and I will share it with all the Fit Chicks!

Thanksgiving Food Drive with Fit Chick Express!

2010-11-02T14:41:00.000-06:00

November 22nd at 6:30pm --Dr. Courtney Conley of Timbre Integrated Health will be coming in to do FREE lecture on "Walking Pain Free".

Your ticket to the lecture will be 3 canned items which we will be donating to the OUR CENTER.

This will also be a FREE Fit Chick Class (5:45pm) to anyone who is attending the Walking Pain Free Seminar.

Walking Pain Free will be a presentation on recognizing your own foot type, each participant will get a free pedograph, or foot analysis; and what types
of shoes to wear for that foot type. Different pain syndromes will be
discussed, such as ankle/foot pain, knee pain, hip and low back pain
and recommendations on how to get better!!

Everyone who is present in the class, will get a gift certificate for a $29.00
initial consultation, that includes an examination.

Please RSVP for this event by November 20th by sending an email to angie@fitchickexpress.com.

POST-WORKOUT POWER

2010-10-27T15:26:00.000-06:00

I read this article on Muscle and Fitness Hers and thought it was very informative about how important it is to refuel your body after an intense workout, like the Fit Chick Workouts. Please leave your comments at the bottom...

Congratulations, you made it through yet another challenging workout in the gym. You are on top of the world, you feel rewarded by your hard work and achievements. It’s time to hit the shower and most importantly, refuel that spent body.

Let’s face it, we all work so hard in the gym with the hopes of attaining positive health benefits, strength gains… Even a tighter tush! No matter how hard you work that precious body, you may be deleting the hard work you invested in the gym with one simple meal… The ever- important post-workout re-fuel; the super important foods you choose to successfully replenish and restore all of the nutrients and valuable compounds that your body just lost.

RE-FILL THE TANK
Always eat after you workout, 30-60 minutes after a high-caloric expenditure is key. Your body is your engine and without it re-loaded with good, quality energy upon depletion, it will not recover properly to re-perform at its best.

THE BUDDY SYSTEM
Your post workout meal should always include a blend of low-glycemic carbohydrates and a serving of a good quality, complete protein. Some great carbohydrate sources that do not spike your blood sugar levels are sweet potatoes, yams, brown rice, quinoa and oatmeal. Stick with complete proteins, which contain the entire amino acid profile that are essential to promote muscle growth; Eggs, chicken, fish, lean meat, lentils and whey protein are gold-standard complete protein options. When you ingest this buddy system of power-packed carbohydrates and complete protein sources, they will work together and metabolize at a constant rate to adequately re-fill your energy stores with good, solid nutrition.

SAVE THE FATS FOR LATER
Fats are shown to slow your metabolism down, so eating a high-fat source after a tough work out will actually slow-down the speed of your digestion, ultimately preventing important nutrients to be available for quick recovery. It is true that fats, especially the poly-unsaturated types, are excellent choices for supplying the body its daily fat requirements, but reserve them for meals that are not consumed either immediately before or after your workout. Great fat sources such as avocados, almonds and olive oil will aid in muscular recovery, help sustain energy and create a feeling of satiation and fullness and are best to be eaten during other times of the day.

POST-WORKOUT SUPPLEMENATION
Intensify your efforts by pairing the best post-workout foods with the extra supplementation your muscles will respond to. Glutamine and Branch Chained Amino Acids are amazing choices to intensify recovery in any exercise plan.

GLUTAMINE is an anti-catabolic agent, which ultimately prevents muscular breakdown that can result in a decrease in overall muscle size and mass. In the medical world, Glutamine has benefitted the treatment of serious illnesses, injury, trauma, and even burns and most recently found positive in cancer treatment.

Some of the most effective BCAA’s that are of the highest value to athletes are the three essential amino acids called leucine, isoleucine and valine, Although many amino acids are naturally manufactured by the body, the essential amino acids, such as these, must be supplied from complete protein sources such as whey, which most of the time is just not enough.

Fit Chick Unlimited 2 Week Trial!!

2010-10-25T14:32:00.000-06:00

The last 2 Week Trial for 2010 starts next Monday, November 1st! Limited spots available, so make sure to reserve your spot today! Click below and let's start burning some fat!

Fat Burning Cookies ..YUM!

2010-10-24T16:34:00.000-06:00

My friend Amy (and yoga instructor for Fit Chick) gave me these recipes she found in Oxygen magazine so thought I would try one of them today!

I of course changed a few things and added a few things and they are delicious!! Try your own varieties!

Fat Burning Cookies

1-1/2 cup whole wheat flour (I used ground up oats)
2 cups protein powder
1 tsp baking powder
2 tsp cinnamon
1-1/4 cup cottage cheese
1/4 cup honey
1/4 cup canola oil
1 egg
2 tsp vanilla
1 cup oats
1/2 cup dark chocolate chunks
1/2 cup walnuts, chopped
**I added some unsweetened coconut flakes too

Mix first 4 ingredients. In another bowl, mix next 5 ingredients. Mix both together and add oats, choc chunks and walnuts.

Bake in oven at 350 degrees for 12 minutes. Enjoy!

3 Fruits and Veggies Tips

2010-10-20T12:18:00.000-06:00

It's recommended that we eat 6-10 fruits and vegetables a day. Here in the States it is reported the actual average of fruits and veggies eaten each day is just 2.

Yup, just 2.

Now, I don't know where you stand on this, but overall, it really is a sad state of nutritional affairs.

But do not despair! It's not that tough to get more fruits and veggies in each day.

Here are some super simple tips to get you started:

1) Buy 'em pre-chopped

Look, I can be lazy, too ;-) There's nothing wrong with not wanting to go through the hassle of having to chop up fruits and veggies. If you want to buy them pre-chopped go ahead. It's much better for you than not eating them.

2) Carry 'em with you

Load up a plastic baggie with your pre-chopped veggies and bring them to work. Seriously, see how easy this can be!

3) Add real fruit to your yogurt

Have some yogurt for breakfast and add some fresh blueberries, raspberries or blackberries. It's that simple!

Bonus tip: A great way to provide your body with the nutritional foundation you need each day is a Whole Foods based multi-vitamin. I'm a proud Prograde Nutrition partner and they have a terrific product called VGF 25+ that is made from 25 veggies, greens and fruits.

The best part is you can try Prograde's VGF 25+ for FREE! (There's just a small S & H charge)
http://angieschumacher.getprograde.com/vgf25-free-trial.html

Be sure to use these tips and let me know how they help you out. Or send me some of your own!

I have to tell you that these are the one and only multi-vitamins that I take anymore. I have noticed so many good things and I don't have to stress about making sure I get all my servings of veggies and fruits in by eating them!

Just 20 Minutes of Cardio to Lose Body Fat!

2010-09-26T15:50:00.001-06:00

What's so Great about Peak 8 Technique?

I recently coined the terms 'Peak Fitness Technique' and 'Peak 8,' to describe my comprehensive exercise program and its key component.
In a moment, I will list all the facets included in the Peak Fitness program, but the most recent, major addition to the program is the Peak 8 exercise.
Peak 8 refers to peak exercises done once or twice a week, in which you raise your heart rate up to your anaerobic threshold for 20 to 30 seconds, followed by a 90-second recovery period.
To perform these properly you will want to get very close to, if not exceed, your maximum heart rate by the last interval. Your maximum heart rate is calculated as 220 minus your age. You will need a heart rate monitor to measure this as it is nearly impossible to accurately measure your heart rate manually when it is above 150.
And believe me accuracy is the key here. There is a HUGE difference of a heart rate of 170 and 174 (or 160 and 164 if you are over 50). Once you reach your maximum heart rate you may feel a bit nauseous and light headed and, of course, VERY short of breath. But your body catches up quite rapidly and in about 30-60 seconds will start to feel much better. And when you're done, you will feel tired, but probably will feel great!

IMPORTANT Heart Rate Note

After you stop the intense 30-second phase, your heart rate will continue to rise for another five to ten seconds as you enter your recovery phase. So please be sure and note your heart rate about ten seconds after you start the recovery cycle.
If you are continuing to push every time, your heart rate will climb every cycle, and it should look something like mine, below.
The following graph is from my actual heart rate taken with a chest strap while I was doing a Peak 8 recumbent bike workout.
Please notice that when I start the next cycle, my starting heart rate is always higher than the previous heart rate. Remember, the high intensity phase of the workout is only 30 seconds, and the recovery phase is 90 seconds.
It is important to note that the only accurate way to monitor your heart rate is with a monitor. It is simply too darn difficult to accurately measure your heart rate when it is over 150. I tried several times and overestimated my rate by 20!
So trust me, use a heart rate monitor and avoid deceiving yourself.

My Heart Rate for Peak 8 Fitness Workout

Peak 8 Instructions

I recommend using a recumbent bicycle for the Peak 8 exercise, although you certainly can use an elliptical machine, a treadmill, or anywhere outdoors for that matter. However, unless you are already an athlete, I would strongly advise against sprinting outdoors, as several people I know became injured doing it the first time that way.
Just warm up for three to five minutes and then go all out as hard as you can for 30 seconds. In the warm up you typically get your heart rate around 60 to 70% of its maximum (220-your age). So if you are 50 your max heart rate would be170 and your warm up heart rate would be 102-119.
The first repetition is usually pretty easy as your starting heart rate is low and you can do the entire 30 seconds without stress.
Since you only recover for 90 seconds your heart rate gradually continues to climb after every repetition so hopefully by the time you finish your last repetition it is at or above your maximum heart rate.
Remember to cool down for a few minutes after your 8th repetition.
Unless you work out regularly you will likely need to work your way up to 8 cycles. You can start with 2-4 and gradually increase to 8, but ideally, you should get to 8 cycles. The magic really starts to happen around repetition number 7 and 8.
Here are the principles:
Warm up for three minutes
Then, go all out, as hard as you can for 30 seconds
Recover for 90 seconds
Repeat 7 more times, for a total of 8 repetitions
Cool down for a few minutes afterwards by cutting down your intensity by 50-80%.
If you have a history of heart disease or any concern please get clearance from your health care professional to start this. Most people of average fitness will be able to do this, it is only a matter of how much time it will take you to build up to the full 8 reps.
The beautiful thing about this approach is that if you are out of shape you simply will be unable to train very hard as the lactic acid will build up in your muscles quickly and prevent you from stressing your heart very much.
Phil Campbell will also be teaching again at the Malibu Greta B's Fitness Camp this November, If this is something that interests you would definitely be worthwhile to consider attending.

Don't Waste Your Time Doing Loads of Inefficient Cardio

That may sound like a major conflict with everything you have read about exercise but let me tell you that I was a runner for over 40 years and logged in tens of thousands of miles. So I am telling you this from a perspective of having major personal experience.
I actually stopped all my running over a year ago and conventional cardio type training in the spring. Since I have been doing the Peak Exercise program I have:
Lowered my overall body fat from 17.4% down to 11.5%
Lost 12.5 lbs. while gaining 4.5 lbs. of muscle
Lost 2 12/16 inches off my waist
Gained 1/2 inch on my arms
Gained 1/2 inch on my legs
Gained 2 inches on my chest

New Classes and Times at Fit Chick Express!!

2010-09-21T13:04:00.000-06:00

Fit Chick 30 Minute Workout

Fit Chick Yoga

Fit Chick Extreme - 45 Minute Workout

Coming October 11th- Prenatal Fitness (Mon and Wed 9:30-10:15am)

MON	TUE	WED	THUR	FRI	SAT	SUN
6:00-6:30 AM	6:00-6:30 AM	6:00-6:30 AM	6:00-6:30 AM	6:00-6:45 AM EXTREME	8:15-8:45 AM
	9:30-10 AM		9:30-10 AM	9:30-10:15 AM YOGA
5:45-6:15 PM	5:30-6:15 PM YOGA	5:45-6:15 PM	5:45-6:15 PM			5:30-6:15 PM YOGA

Join us for our Fall Fitness Challenges!!

2010-09-20T14:57:00.002-06:00

This is a Monthly Challenge to help us stay motivated through the holidays!

Details below:

GET STARTED:

I will need your before picture- (send to angie@fitchickexpress.com) side, front and back. I can also take this if you need me to.
We will need to do measurements and body fat percentage within 5 days of the beginning of challenge dates.
I will need specific goals (about 2-3) from you that you would like to accomplish in each months challenge. These can be losses, nutrition, workouts, etc. Email to angie@fitchickexpress.com and these will be posted so others can help motivate you and push you towards those goals.
If you wish to participate in the 3 Month Total Challenge (more info below) you will need to pay a $10 entry fee. You can purchase this here=> Challenge Fee
I am only allowing 10 people to join in each month's challenGe. The smaller the group, the more motivation and support we can provide to each other! CURRENTLY 5 LADIES SIGNED UP!!!

CHALLENGE DATES:

September 15th-October 14th
October 15th-November 14th
November 15th-December 15th
December 15th will also be the 3 Month Final Date

**You are able to join during any month, join us for all 3 months or do one month! It's up to YOU! I just need all the things listed above before you are eligible to be judged as a winner!
SPECIFICS:

I will be posting extra challenges on the Facebook group and on the Forum site. The more you can add to your fitness routine, the better your results will be, so make sure to join either one of those groups!
I will also be asking for your participation in sharing ideas, recipes, workout ideas, etc. This will help YOU to motivate others as well as yourself.
At the end of each month’s challenge, there will be 4 prizes awarded for the following:
- Most body fat percentage lost
- Most weight lost
- Most inches lost
- Overall motivation, determination, dedication and group support (You will be judging this category)

**Prizes will be things such as massages, facials, spa products and much more! To be announced later…
At the end of the 3 Months, there will be one overall winner who will be judged based on overall weight, inches and body fat for the 3 months total. This winner will be awarded a cash prize, which is currently at $100! All the fees for the end challenge will be added to this cash prize!

Now Who's Ready to Get Into Those Skinny Jeans and Blast Away That Belly Fat??

Click the button below to be entered into the end 3 Month Challenge!

YES I AM READY...

If you are just joining in the month to month challenge, please email me at angie@fitchickexpress.com to reserve your spot! Only 5 spots left!

Fat Burning Circuit

2010-09-20T12:26:00.000-06:00

I am a huge fan of circuits, and if you are member of Fit Chick Express, you already know this about me!

Not only are they quick and effective, but most of the time, they can be done with little or no equipment, meaning there is NO excuse for not exercising! Here is another great circuit I put together ….so get started with it and burn some fat!

Squats x 20
Pushups x 12
Mountain Climber x 10 each leg
Alternating Forward lunges x 10 each leg
Medicine Ball Rotation x 20

Repeat 3-5 sets, resting for one minute in between!

Why Some Protein Powders Are Bad News

2010-09-13T12:32:00.000-06:00

** Quick update: Prograde Protein, Metabolism and EFA Icon are ALL 20% off right now for a limited time. Just click here - http://angieschumacher.getprograde.com/essential-fatty-acid.html - to start saving. **

I know some people think that Protein is just Protein. But that's like saying there's no difference between a Ford Pinto and a Rolls Royce.

Quality is quality and junk is junk.

No offense to Ford Pinto owners ;-)

Yet another thing I love about my partners over at Prograde Nutrition is the fact they are more than willing to PROVE the quality you find in their products.

Here's no holds barred PROOF that protein powder is NOT just protein powder.

Have you ever heard of Lactase? It's a very unique ingredient used by Prograde in their Protein powder. This quick Q and A on Lactase explains why it's so important and why it makes such a difference in quality.

http://angieschumacher.getprograde.com/protein-powder-and-lactase.html

Now, on to the serious news...
You may have seen some reports about some name brand protein powders being tested for heavy metals a few months ago. Well, Prograde Protein passed all tests with flying colors. And not only that, they came right out and explained the test results and why there was such a big fuss.

I'm not kidding around, if you use protein powders at all you need to educate yourself on this:
http://angieschumacher.getprograde.com/metals-in-your-protein.html

Bottom line: when it comes to supplements, you get what you pay for.

And that's why I have partnered with Prograde Nutrition to bring you the best.

Please post any further questions you might have!

Certified Fitness Professional
303-746-1432 ~ Longmont CO
www.FitChickExpress.com

**Sign up for the Fit Chick Express Newletter=>Click HERE===================================================
"Finding happiness is like finding yourself. You don't find happiness, you make happiness. You choose happiness. Self-actualization is a process of discovering who you are, who you want to be and paving the way to happiness by doing what brings YOU the most meaning and contentment to your life over the long run."-- David Leonhardt

===================================================
Fit Chick Express Workout DVD! Click HERE!
Quick and Effective Fat Burning Workouts =>Fat Blasting Boot Camp
Everything Health and Fitness You Will Ever Need=>Building A Better UFat Loss Supplements=>Prograde Nutrition

Contact Me

Tasty Snack Balls

2010-09-01T12:06:00.000-06:00

In class this morning we were talking about the Truffle Recipe I sent out a while back. So yummy and healthy!!

I also found this on one of my favorite blogs, Marks Daily Apple, which is similar but with a little different ideas or varieties.

Try them out and let me know which ones you like!

Each one of these little balls packs in loads of protein and fats. Unlike store bought energy bars, the ingredient list is short and simple, and can be modified to your own taste. Use more ground coffee or none at all. Try dark chocolate chips instead of cocoa powder. Cut back on one type of nut and add more of another. Use more shredded coconut, or less. Part of the fun is coming up with your own perfect blend.

As a general guideline for your first batch, using a 1/2 cup of each nut will yield more than a dozen little balls. Dates add the sweetness but also help hold the balls together so if you can’t get the paste to hold its shape, try adding a few more. Coconut oil also helps with this. If you don’t have the patience to roll a dozen or more little balls, simply spread the paste out evenly in a baking pan and sprinkle with coconut. Whether you eat them as balls or bars, Colting’s Cocoa and Coconut Snacks are a good solution to afternoon hunger pangs. They can even satisfy a craving for dessert – Jonas sometimes enjoys them with an espresso, which sounds quite civilized and delicious.

Ingredients:

We’ve included measurements to get you started, but as mentioned above, these ingredients can be used in any amounts.
1/2 cup each:

Almonds
Walnuts
Pecan nuts
Hazel nuts
Pumpkin seeds
3-6 dates
2-4 tablespoons virgin coconut oil

To taste:

Unsweetened cocoa powder
Freshly ground coffee
Shredded coconut

Instructions:
Run the nuts and pumpkin seeds in a food processor until ground into a fine flour.

Remove the nut flour and grind the dates and shredded coconut in the food processor until smooth.

Mix these ingredients together with coffee and cocoa powder according to taste.

Finally, add the coconut oil and mix it all together by hand. Roll the paste into small nibbly balls and sprinkle them in shredded coconut.

These snacks should be refrigerated to become firm. ENJOY!!

How To Save Money at Supermarket

2010-08-30T13:10:00.000-06:00

I know a lot of clients and friends who tell me that it is too expensive to eat healthy. Well here are some tips to help you save money and allow yourself to buy those healthy foods!

1. I know that fresh fruits and vegetables are better than frozen, but they all have the same benefits. Buying frozen will enable them to last longer and you will save $$ by not having to throw out rotted or unused fruits and veggies.

2. If you do buy fresh fruit or veggies, look for the 2 for 1 sale. We have them all the time here in Colorado. That is when you stock up and you can always freeze them yourself to keep them longer as well.

3. Buy your protein/meats in bulk at a Costco or Sam’s Club. We buy 3 bags of chicken breasts at a time and they last for a couple months. Compare that to buying just 3-4 fresh chicken breasts that will last you a week and the savings are HUGE! I also buy big bags of berries in bulk to use in shakes, or to melt and use in snacks or on my protein pancakes.

4. Plan your meals for 2 weeks at a time and THEN go shopping. This will save you from endlessly walking through each isle picking up things you ‘think’ you might need. And you will only be making a trip to the store 2x a month as compared to daily or weekly.
So there you have some tips to get you started on saving on your grocery bill.

Have any tips you use, make sure to comment and leave them for us!

Body Weight Cardio Workout

2010-08-24T10:13:00.000-06:00

Need that little extra workout to kick your butt, but not take up a lot of time? Try this out!
First you need a timer or a clock. I use my Gymboss timer, the best thing EVER!!

30/10′s
Jumping Jacks
Speed Skate
Bands or just shuffle back and forth
-Side shuffle right (30)
-Side Shuffle left (30)
Jump Rope
Crossover (jump feet out, back in and cross and back out again)
Bands or just shuffle back and forth
-Side Shuffle front (30)
-Side Shuffle back (30)

Do this for about 10-15 minutes! Definitely a good belly fat burner! Let me know how it goes.

FREE BOOTCAMP CLASS AT MAX MUSCLE!!

2010-08-19T11:15:00.001-06:00

COME JOIN US FOR ONE HOUR OF INTENSE STRENGTH, CARDIO AND CORE TRAINING ALL IN ONE!

ONLY 40 SPOTS AVAILABLE, SO GET SIGNED UP TODAY!

The Max Longmont Grand Opening is scheduled for Saturday, August 28th and will benefit LiveSTRONG with 5% of all sales for the day plus donations going to the LiveSTRONG fight against cancer. Special guests for the day will be Rebecca Meyer and Daniel Wright from NBC’s “The Biggest Loser”. Daniel appeared in season 7 & 8 of the popular TV show while Rebecca won the at home $100,000 prize in season 8!

Connect with us on Facebook (...http://www.facebook.com/maxmuscle.longmont ) or check back to our website for further updates. Below is a list of some of the things we’ll have going on the day of the event.

· Autograph session with special guests Rebecca and Daniel from NBC’s “The Biggest Loser” – 11AM – 3PM.

· FREE Raffle – Prizes from community partners to be announced soon.

· LiveSTRONG - In addition to 5% of all sales donated to the LAF, we’re supporting our own Max Muscle Manager, David Clark, who will be running the Leadville 100 Mile Trail Run this August in memory of a lost friend. 100% of the proceeds raised from this run go to the LiveSTRONG charity as well.

· Healthfair Mobile Screenings – The Healthfair Bus will be in the Max Muscle parking lot the entire day doing pre scheduled health screenings. To book in advance, call (888) 822-3247. Times will fill up fast to get your screening done on Saturday, so call in advance.

· Kids Castle

· Longmont Community Partner Booths

· Free Postural Assessments and Trigger Point Massages – Timbre Integrated Health

· Jimmy Johns Subs

· Max Muscle Product Samples & Great Specials

Join us for a food, fun, free samples and Great Specials for a Great Cause on Saturday, August 28th

Flatten Your Belly With This 1 Tip

2010-08-19T11:13:00.001-06:00

Good news and Bad news from my partners over at Prograde. There isn't much time, so read this right away.

From the Desk of Jayson Hunter, Prograde Nutrition:

Sure, this tip is simple, but it's super powerful. And while it may not seem it at first, it really will save you gobs and gobs of time.

Something I've always shared with my coaching clients is to spend one to two hours per week prepping your food.

On Sundays and Wednesdays you can easily set some time aside to cut up veggies and put them in baggies so you have them all ready for meals and snacks.

And when possible, you can do this with your lean meats (proteins) as well.

It's pretty obvious how that is going to help you keep from reaching for cookies or chips during the week. And it's pretty obvious how it's going to help you stick to a healthy meal plan all week long.

Now, what's also obvious is how my Done-For-You 90 Day Meal Plan is going to make your life easier.

No more thinking. No more guesswork. No more wondering what to eat.

I literally lay it all out for you. And I'm giving it to you for FREE when you become a Prograde VIP today.

Yes, we are closing the doors TODAY to the brand new Prograde VIP membership because of the overwhelming response we've had. We want to be sure we can manage the program effectively and deliver an awesome experience to them.

Hey, not only will you be getting my Done-For-You 90 Day Meal Plans, but you'll also receive 5% off ALL your Prograde purchases for an entire year and a whole lot more!

Reserve Your VIP Membership ==>

http://angieschumacher.getprograde.com/vip-membership.html

If you've already joined, well, let me say thanks yet again. We've got some really cool stuff coming up for you so just stay tuned!

Yours in health,

Jayson Hunter, RD, CSCS

PS - Again, so we can laser focus on serving our VIPs we are CLOSING the doors on membership TONIGHT at 11:59pm EST, so reserve your spot RIGHT now and get all the bonuses and goodies that come with it.

http://angieschumacher.getprograde.com/vip-membership.html

PPS - Here are some FAQs about the Prograde VIP Membership you want to know about:

Yes, it only costs $47 to be a member for an entire year.

There is absolutely NO obligation to buy anything else.

Yes, you get the DONE-FOR-YOU 90 Day Meal Plan FREE of charge with your membership.

No, your card will NOT be charged again in a year from now.

There are NO hidden monthly fees or anything silly like that.

Yes, the 5% VIP discount applies to both sales and Smart Ships.

In other words:

Every month while you are a Prograde VIP your Smart Ship order will be an additional 5% off!

And as an example, when we do a sale for a Prograde product at 15% off our VIPs will get 20% off!

Finally, YES, it makes a heck of a lot of sense to become a Prograde VIP member! But you only have until 11:59pm EST to do so.

http://angieschumacher.getprograde.com/vip-membership.html

Fit Chick Express in Whole New U!

2010-08-12T15:19:00.002-06:00

How exciting that Fit Chick Express was a part of the Longmont show, Whole New U!!

Watch the show by clicking the picture below!

Mother's Day Special....

2010-05-06T13:24:00.000-06:00

Mother's Day is Fast Approaching! Have you gotten your mother something yet? Well why not give her the gift of fitness and health!

For a limited time I am offering an amazing special worth over 200.oo for just 29.95!

When you purchase the Fit Chick Express Workout DVD, which includes 3 months of workouts, you will also receive...

14 Weeks of Fat Blasting Boot Camp Take Along Workouts!

Perfect for Travel or to Take to the Gym!
Video demonstrations to show you proper form and help you get the most out of your workouts!

PLUS...Fit Chick Express Bonuses!

...Videos

...Support

...Meal Plans and Recipes

....And Much More!

Click HERE to read about the "Fit Chicks" results from these workouts...

2010-03-30T08:59:00.001-06:00

Summer is fast approaching and what that means is more skin will soon be showing! Are you ready for those shorts, skirts and short sleeved tops??

Let Fit Chick Express help you get ready! I am offering a Slim Down For The Summer Special offer of $89 for Unlimited classes for one month! This offer is only available to new members! In just one month, you could be SUMMER READY!!

This special offer ends Friday, April 2nd! Don't wait, get signed up today by clicking HERE!

Feel free to contact me with any questions you might have!

PS..This offer not available with any other offers, including the 2 Week Free trial...

Certified Fitness Professional
303-746-1432 ~ Longmont CO
www.Fit Chick Express.com

**Check out my very first Fit Chick Express Workout DVD! Click HERE!
===================================================
Need A New Workout Or A Workout In A Hurry? => Fit Chick Express Workout Club
Quick and Effective Fat Burning Workouts =>Fat Blasting Boot Camp
Everything Health and Fitness You Will Ever Need=>Building A Better U
Fat Loss Supplements=>Prograde Nutrition

Contact Me

Fat Burning Tips 4 Women Summer Slim Down…

Update on Fit Chick Transformation Contest..

2010-02-09T12:18:00.002-07:00

So the Fit Chicks are busting it out! They are all doing an amazing job, staying motivated, pushing themselves harder and getting closer and closer to their goals!

In just 3 weeks, TOGETHER they have lost over 36 inches, 15 pounds and over 3% BF!! Way to go ladies!!

I am very proud of how hard they are working....keep it up ladies!

Transformation Contest Before Essays...

2010-01-23T06:59:00.001-07:00

"I have struggled with low self worth my whole life. the mirror and the words of the ones I trusted have been my biggest enemy. I want to take control of that part of my life. I have been told " you cant help it.. your just a big girl" I was to be known as something else. A girl that took contol of her life. That my opinon of myself was positive.
I am tired of being a victim of past. I want to be a confident woman in the future."
~Dawna

"I became the single mother of twin in September of 2007. Prior to my pregnancy I was in shape. I was able to exercise on average about 3-5 times a week. During pregnancy I had high blood pressure and needed to restrict my activity and was on bedrest for more than a month. After the twins were born I found I was lucky to have time to take a shower, much less exercise. I went back to work when they were 5 weeks old and work an average of 60 hours a week. Now that my boys are 2 I want to get back into shape and fit into my pre-pregnancy clothes. It would also be nice to not be embarassed in my swimsuit at the pool.
My diet has always been an issue - I am a terrible snacker. This has become worse with kids I fine myself grazing through the kitchen as I make there meals. I used to be able to keep this in check with exercise, but as my physical activity decreased my refined sugar intake increased.
My reason for entering the competition is to make some lifestyle changes. I want to keep up with my kids and not spend my later years burdened by health issues."
~Heather

I believe the fat lady inside of me has officially sung. I am so over feeling tired, soft, and lumpy! I can hardly squeeze into my “fat jeans” anymore. Yesterday I had to break down and by the next size up in jeans. Uhg! I see this contest as my new tool in achieving weight loss success. I have as many excuses for being a Fat Chick as I do reasons to become a Fit Chick. I know this is going to be tough at times, but I believe the competition and camaraderie will make me give 100% through to the end. My plan is to bridge the gap between the two extremes. And believe me, when I’m in those places, they feel very extreme.
For excuses my list includes that I’m over 40, have three kids, I’m hormonal, get bored working out on my own, love to cook, and I am a compulsive eater.

As for reasons that I want and need to become healthy, the top of the list is my three daughters. They need a role model that isn’t on the Disney channel, in the movies, or in a magazine. In addition, I have a husband that loves me and I want to be around to keep him on his toes for many years to come. Finally, it’s got to be about quality of life. Mine has definitely suffered in the years that I’ve gotten so out of shape. I’ve got a long way to go, but every thing in the world to gain.

Last night I started a new book. I read then re-read a prayer that seemed to speak directly to me:

“Lord, please bless this new beginning. Help me not to dwell on the difficulties of the past, but only on the promises of the future.”

And with that, I look forward to starting on day one with prayer and Fit Chick Express to get me on my way.

~ Elisabeth

Prograde Nutrition's "Do Something Different This January" Special

2010-01-19T10:57:00.000-07:00

So it's already January 19th. My hope is you're still right on track with your fitness goals for 2010. One of the things I know helps is to take a different approach than most people do. Let me explain:

You see, most people I come across...well, they want to look better naked. Hey, nothing wrong with that. But when that is the only motivation it does nothing but leave people frustrated, unfulfilled and right back where they started. It just does.

However, when the goal is to take better care of yourself for overall health and well-being, that's when people see lasting results. It's when they make real changes to their lives.

Now, I love being a Prograde partner because they believe the same things I do. And that's the reason for their "Do Something Different This January" Special. To celebrate 2010 and to motivate you to look for more from fitness than just to fit into your "skinny jeans" again, they are putting their power-packed EFA Icon on sale this week at 10.10% off. Yes, that means 11%. ;-)

And I'm not kidding when I tell you it's potent. Prograde Nutrition's EFA Icon may help you:

Protect Your Heart

Improve Your Memory

Strengthen Your Immune System

Reduce Joint Pain

Reduce PMS Symptoms

Aid Fat Loss

But seriously, don't take my word for it. Discover all the research behind this extraordinarily power-packed Prograde product for yourself. It's all right here: http://angieschumacher.getprograde.com/krill_oil.html

On that page you'll also find all the details on how to save the 10.10%. But it all ends this Friday at 11:57pm EST so be sure to act NOW before you forget.

Women's Fitness Group in Longmont -The Quick Way To Get Fit! =>Fit Chick Express

Contact Me

Fat Burning Tips 4 Women The Rainbow Colors of Nutrition

PS - Again, this special chance to do something different this January expires on Friday, January 22nd at 11:57pm EST. Be sure to order your supply of Prograde Nutrition's EFA Icon at 10.10% off before it's too late. http://angieschumacher.getprograde.com/krill_oil.html

Post Transformation Essays...

2010-01-18T09:15:00.003-07:00

"I have struggled with my weight most of my life. I grew up in a time when you were rewarded for finishing everything on your plate and punished for leaving anything on it. It was also the time of twiggy and the bikini. Try getting out of that without an eating disorder! I believe I have tried every fad diet known. As I am approaching 50 I am finally getting that good nutrition and working out are the safe and lasting combination to weight loss. I am on 4 meds for hypertension, high cholesteral and diabetes. The money I spend on medications would pay for a trip to Hawaii in a year! I have so many reasons for wanting to lose weight. I want to play with my granddaughters and live to see them play with there children. I want to walk down a street without thinking everyone is judging me about my weight. I want to grow old and be active with my husband and I want to get off these meds so he can take me Hawaii." Deanne

"I've always struggled with gaining and losing 10-15 pounds throughout my life but after I had my first child 5 years ago, I gained 30 pounds and haven't been able to lose any of it. Since then I've had a second child (3 years ago) and turned 40. I've always been pretty active. I play tennis competitively and love hiking and cross country skiing. With small children its been hard to find the time to do these things. I also find it hard to really take care of myself when I spend 24/7 taking care of 2 little boys with lots of energy and needs. My kids are getting older and I feel like it is time for "me" again. I would like to lose 20-30 pounds but more than that I would like to look and feel good. I want to wear the smaller sized tennis skirts I have and not only do I want them to fit, I want to look good in them. I also want to confidently wear tank tops. In addition, I want to be more fit. I've stuck to playing doubles since I had my kids because I'm not fit enough to play a full 3 set singles match. I would like to be able to do that this spring. Most of all I want to look and feel good for myself and be healthy and fit for my kids as they grow older." Ann

"I have struggled with low self worth my whole life. the mirror and the words of the ones I trusted have been my biggest enemy. I want to take control of that part of my life. I have been told " you cant help it.. your just a big girl" I was to be known as something else. A girl that took control of her life. That my opinion of myself was positive.
I am tired of being a victim of past. I want to be a confident woman in the future." Dawna

Transformation Kickoff...

2010-01-14T15:40:00.002-07:00

Monday started the kickoff of the first ever Fit Chick Transformation Contest!

7 Ladies are signed up and ready to kick some butt! They are motivated and ready to start seeing some serious results in these next 12 weeks!

Make sure to check back with us and see how they are doing!

Every contestant had to write a 150 word essay about why they wanted to be a part of the contest. For the next week I will be posting a new essay for you to read.

These ladies nee YOUR support, so make sure to send them some!

===============================================

Barb's Essay...

"Why did I enter the Fit Chick Transformation contest?

I have decided that I want to finish the journey I started. About a year ago, I decided I was tired of being overweight, out of shape and feeling really bad about myself. Then I started going through a divorce. So, I became really motivated about getting in shape and being a better role model for my physical health for my children. I started going to Fit Chick classes and have already changed my body and health tremendously. However, I seem to be stuck at a plateau and I really want to complete what I started. I thought that by entering the contest and being accountable to myself and others, I might be able to keep my focus on the end result. I have a trip to Mexico planned towards the end of the contest and I would really like to be able to wear a bikini on the beach. So, hopefully that will be a bonus too."

FREE SHIPPING on Prograde Products!

2010-01-05T10:19:00.001-07:00

Woohoo! The holidays are FINALLY over. For me it's cause for celebration because everyone is looking to make a change. Positive change.

I know, unfortunately, that many people will make silly resolutions and change for a week or two and then go back to their old habits. It happens. But there's no reason for that to be you.

And hey, you don't have to change completely overnight. Small changes over time add up to HUGE results. They really do.

I also know you're looking for simple solutions to make these changes easier. That's why I love being partner with Prograde Nutrition. They do one thing incredibly well: they make nutrition easy.

Look, supplements aren't the end-all-be-all. You need to eat whole foods. You need nutrition from real food. And Prograde knows that. They preach it. But they also know there are gaps you need to fill. And that's where their awesome products come in. They've got a very simple product line that provides the basics. They provide what you need, NOT the garbage and confusing "stacks" that many companies try and trick you into thinking you need.

This week Prograde is celebrating 2010 by offering something they've NEVER done before: FREE shipping on orders over $97.

This special only runs through this Friday, January 5th at 11:57pm EST so you need to hurry and place your order before you forget...before it's too late. All the details are right here: http://angieschumacher.getprograde.com/specials.html

Last, thanks for being such a loyal reader. 2010 is going to be a happy and healthy year for both of us!

The Most Critical Part Of Your Workout

2009-12-30T08:24:00.000-07:00

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!!!

2009-12-28T17:29:00.002-07:00

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

2009-12-18T08:25:00.002-07:00

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

2009-11-28T16:07:00.004-07:00

“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!!

**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...

2009-11-01T14:25:00.003-07:00

"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

2009-10-25T14:06:00.002-06:00

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!

2009-10-24T18:47:00.004-06:00

Lose 10 Pounds for the Holidays

2009-10-02T11:16:00.001-06:00

Lose 10 Pounds for the Holidays

Posted using ShareThis

Fit Chick Express New Location

2009-09-20T14:54:00.003-06:00

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

2009-09-20T14:51:00.001-06:00

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

2009-07-26T10:49:00.002-06:00

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

Fit Chick Express Hike

2009-07-26T10:41:00.005-06:00

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

2009-06-20T10:42:00.003-06:00

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...

2009-06-19T16:33:00.003-06:00

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

2009-06-08T13:45:00.000-06:00

Mondays Kick Butt Workout

2009-06-02T17:28:00.002-06:00

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!

2009-05-25T10:00:00.004-06:00

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!

2009-05-22T09:25:00.004-06:00

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!

2009-05-22T08:52:00.007-06:00

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

2009-05-22T08:19:00.003-06:00

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

2009-05-05T17:13:00.000-06:00

Saturday Fun At Boot Camp

2009-02-28T10:13:00.000-07:00

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!

2009-02-12T19:16:00.000-07:00

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

2009-02-11T14:46:00.000-07:00

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

2009-02-07T10:01:00.000-07:00

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!

2009-02-05T12:44:00.000-07:00

**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

2009-02-05T12:36:00.000-07:00

Joker Power...

2008-12-27T11:32:00.000-07:00

This mornings boot camp was fun but tough! I set up cones to run ladders and had pile of cards at end of ladders. Each member ran the ladders and picked up their card and we went through all the exercises before doing it all over again.

Exercises were as follows:
Hearts= Squat press out
Diamonds= Tricep Dips
Spades= Forward Lunge with bicep curl
Clubs= Spiderman
Joker= DB swing

The joker was 15 repetitions and all the others were depending on the card. I only had 6-10 in the deck. We did 30 DB swings at one time and 35 Spiderman Climbs at one time. I have always liked the spiderman climb until today!

It was a kick butt workout for sure! After the cardio and strength, we did core work:

1 Leg V up
Side Plank Pulse
Bird Dog Crunch

3 sets all 12 repetitions..

Afterwards we all went for breakfast...ahh..the best part..being able to eat whatever we wanted!!

BBU's First Fat Loss Transformation Contest!!

2008-12-25T18:21:00.001-07:00

Are You Ready To Make Some Serious Changes To Your Body?

Here is your chance!

All you have to do is sign up for Personal Training or Boot Camp and Register!
**If you sign up for PT or BC before January 31st, you will receive your choice of a box of Prograde Cravers OR Prograde Workout.

Angie Schumacher's Building A Better U is putting together the very first Fat Loss Transformation Contest.

Here are the specifics:

You must have Angie determine your measurements, body fat percentage and take your before picture.

You post daily, weekly or monthly updates on the private Building A Better U Forum

The winner will be chosen based on overall losses- BF%, weight and inches.

The winner will receive a 60 minute massage from JBSkincare.com

So who is ready to Transform Their Body??!!

Contact me @ buildabetteru@gmail.com

Cross Fit Boot Camp

2008-12-18T12:23:00.000-07:00

Cross Fit Boot Camp:
*All exercises for 40 seconds and 20 second rest in between:
1. DB Swings
2. Push Ups
3. Ladders
4. Push Presses
5. Step Downs

Fire Pit Boot Camp!!

2008-09-15T19:14:00.000-06:00

Boot Camp In The Shelter 8.9.08

2008-09-15T19:09:00.000-06:00

Longmont Boot Camp Has Moved

2008-08-30T10:31:00.000-06:00

Our boot camp classes are now taking place at LifeBridge Christian Church in Longmont, so that we can do them all year round!

Right now we are currently doing them outside on the North end of the church, but when the weather starts to get cooler, we will move them inside (not as much fun, but still butt kicking!)

The current session runs for 6 weeks, and is done September 27th. Classes are Tuesday and Thursday evenings from 6:00-6:30pm and Saturday mornings from 7:00-7:30am (until further notice).

You can join us for 1, 2 or 3 classes per week! If you are serious and would like to see some great results, I recommend 3 classes per week!

I offer FREE nutrition advice and will track your body fat and measurements if you wish.

2008-08-21T09:46:00.000-06:00

Boot Camp ROCKS

2008-07-13T17:27:00.000-06:00

We had a great workout last Thursday evening. The ladies did a great job and were definitely tired when we were done! Great job ladies! We even had a new BCer join us...WELCOME CHELLEE!!

Kicking it up in the humidity

2008-07-05T13:06:00.000-06:00

Thursday's boot camp was awesome! I even joined at the end! The humidity made everyone sweat a lot, hey...that's what they are there for! These girls ROCK on their push ups! No girlie push ups here!

We also did some planks and jump squats in between the running circuits.

Burn that Fat -Boot Camp

2008-06-27T10:17:00.000-06:00

Last nights boot camp was awesome! It was by far the hottest weather we have had, which didn't act in our favor, but the girls still rocked on through!

Look at how hard these girls are working!

Here is video of the hard work too..you also see the disk golfers walking right through our class...we are always on the look out for flying frisbee disks!

GREAT JOB GIRLS!!

If you are in the area and would like to sign up for BBU Fitness Boot Camp, just send me and email at ang.schumacher@gmail.com!

First 6 Week Boot Camp Ends...

2008-06-14T10:32:00.000-06:00

Well the first session of Building A Better U Boot Camp ended last Thursday! Since it was the end, I pushed them just a little harder than usual! But they still had a blast. They didn't like me much during, but afterwards, its was lots of smiles and laughter (so I know they still liked me !)

Here is a little video of the fun they had!

Fit Chick Express

Change Your Body, Boost Your Metabolism & Lose Fat (part 1 of 2)

2012 Updates and Events!!

Come Join Fit Chick in 2012!!

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

Holiday Updates!!

NOVEMBER at Fit Chick Express!!

Friday Night Yoga Unwind at FCE!

Updated November Schedule for Fit Chick Express

"Rock My Jeans" Contest at Fit Chick Express!

Put a Smile On your Face!

October Updates and Upcoming Events

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

Fit Chick Express Client Appreciation Night

Blueberry Egg Scramble

Foods That Burn Fat

2011 Fit Chick Transformation Contest

Group Nutrition and Lifestyle Coaching at Fit Chick Express

Burn Fat Over the Holidays..

Why Stretching Is So Important

Holiday Protein Balls

December Events with Fit Chick Express!

Fit Chick Express Toy Drive and Wellness Fair

Leftover Pumpkin Recipe

Want to Burn Belly Fat?

No Carb, Energy Bar...

Thanksgiving Food Drive with Fit Chick Express!

November 22nd at 6:30pm --Dr. Courtney Conley of Timbre Integrated Health will be coming in to do FREE lecture on "Walking Pain Free".

POST-WORKOUT POWER

Fit Chick Unlimited 2 Week Trial!!

Fat Burning Cookies ..YUM!

3 Fruits and Veggies Tips

Just 20 Minutes of Cardio to Lose Body Fat!

What's so Great about Peak 8 Technique?

IMPORTANT Heart Rate Note

My Heart Rate for Peak 8 Fitness Workout

Peak 8 Instructions

Don't Waste Your Time Doing Loads of Inefficient Cardio

New Classes and Times at Fit Chick Express!!

Join us for our Fall Fitness Challenges!!

Fat Burning Circuit

Why Some Protein Powders Are Bad News

Tasty Snack Balls

How To Save Money at Supermarket

Body Weight Cardio Workout

FREE BOOTCAMP CLASS AT MAX MUSCLE!!

Flatten Your Belly With This 1 Tip

Fit Chick Express in Whole New U!

Mother's Day Special....

Update on Fit Chick Transformation Contest..

Transformation Contest Before Essays...

Prograde Nutrition's "Do Something Different This January" Special

Post Transformation Essays...

Transformation Kickoff...

FREE SHIPPING on Prograde Products!

The Most Critical Part Of Your Workout

Fit Chick Express Transformation Contest Coming Soon!!!

Outrage Over Children's Vitamins

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

“Drop a Dress Size In The Next 21 Days ”

Barb's Success Story...

Weekly Challenges

Great job Barb! Keep up the Hard Work Girl!

Lose 10 Pounds for the Holidays

Fit Chick Express New Location

Fit Chick Express 20's Fat Burning Workout

2 Fit Chicks Hit the 10 pound Mark

Fit Chick Express Hike

Great Saturday Morning Workout

8 Exercise Circuit All The Way...

Kickin' Butt in Fit Chick Express

Mondays Kick Butt Workout

June Fit News!

Fast Food Bull!

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

Tough Workout

Fit Chick Express

Saturday Fun At Boot Camp

10 Boot Campers Rock Da House!

Sweetheart Deal For Boot Camp

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
Toy Drive and Wellness Fair