Stop Avoiding It – Alcohol

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Does Alcohol Prevent Weight Loss?               Did you know that alcohol consumption can decrease testosterone in men by 23%? What about how alcohol directly affects your ability to lose fat? Alcohol is deeply entrenched in our culture as a way to have fun, let loose, and be social. Companies that market alcohol from vodka, to whiskey, to beer know the right …

Three things you’re FORGETTING about getting easy dinners done FAST

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Is it a Struggle to Prepare Nutritious Meals? The following 3 easy steps will start you on the right track for serving healthy dinners at home without the struggle. You can do this! #1 Invest in meal prep places like Plated (mail-order meals) and Dream Dinners locally (owned franchises) Have you ever used these services? They are GREAT! For you …

How to Break the Habits that Get You Stuck

How to Break the Habits that Get You Stuck Bad habits are often what get us stuck. Ideally, we see what’s happening (I can’t afford my speeding tickets), and we adjust (drive slower). But sometimes we recognize the bad habit and choose not to do anything about it, willing to live in “stuckness” (think procrastination). Then there’s the bad habit …

“Runs will truly be a blast,” said no one ever who isn’t a runner

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Hate Running? 25 Ways to Learn to Love It by Emily Faherty and edited by Coach Roz Running is boring. It’s hard. It hurts. It’s lonely. And it doesn’t give you immediate results. Right? While we don’t think any of these are necessarily good excuses (or altogether true!), we do understand it’s not always love at first run for anyone …

What Causes Menopause Weight Gain by Dr. Jade Teta

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What causes weight gain at menopause? Why are the low calorie diets that worked in your younger years no longer effective? What changes can you make to your diet, exercise and lifestyle regime to combat menopausal weight gain? This article explains the impact female hormones have on weight gain and fat loss and why menopause is such a difficult time …

11 Secrets To Eating Healthy On A Budget [Bull! This is just “Clean Eating”]

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11 Secrets To Eating Healthy On A Budget [Bull! This is just “Clean Eating”] Eating healthy is great in concept, but is always much more challenging to put into practice. There’s the whole will power thing — how many times can we be expected to resist the call of pizza? There’s the fact that it just takes a little more time …

My Muffin Top Love Affair

“Loving My Wabi Sabi Muffin Top” Thirty years ago I was obsessed with the ambition to attain physical perfection.  I had this idea that if I could weigh a certain amount, have my measurements be an exact number, have my hair the best length and all ten of fingers nails “long” at the same time, I would be perfect and …

7 Steps To Making Positive Change & Sticking To It

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7 Steps To Making Positive Change & Sticking To It Changing is difficult. Wouldn’t it be great if you could click your fingers and have everything fall into place? Snap! Perfect posture. Snip! Balanced diet. Click! Zen-like disposition. If only it was that easy. Change is an ongoing process that takes time and devotion. It doesn’t have a sudden start …

Love Pumpkin… Ohhhh, Try These Bites!

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Pumpkin Pie Bites Makes 32 bites Ingredients: Butter-flavored cooking spray ¾ cups all-natural, whole-grain, crunchy, high-fiber, low-sugar cereal (Kashi 7 Whole Grain Nuggets) 2 tbsp 100% pure maple syrup ¼ tsp ground cinnamon 8 large eggs whites 15-once can (1- ¾ cups) solid pumpkin puree ¾ cup agave nectar (sugar) 2 tbsp whole-wheat pastry flour 2- ½ tsp vanilla extract …

Nonfat Plain Greek Yogurt with a Twist [Snack Recipes!!!]

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Plain Greek Yogurt w/ a Twist Greek yogurt remains popular. So popular that every processed food company has hit the shelf with so many varieties it’s no wonder clients are confused about what’s the healthier choice. Here’s a little Greek Yogurt Primer and 5 recipes Which Brand to Buy – Fage: thicker, mousse-like texture, truer taste Chobani/Orcous: slightly lighter, more bitter …

A Spiritual Perspective on Body Care

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Body Care requires the right balance of effective fitness, smart cardio and well being.  Your personal well being is probably comprised of stress management, self care, spiritual health and values.  In this newsletter Coach Roz shares a few secrets for having a more energetic morning and a biblical basis for weight management. Share you thought. CoachRozNewsletter-Bible Reference

A Clean Eating Kit – Refresher

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Fit Chicks! launched a NEW Clean Eating Plan. It’s a 4 Stage Plan for mastering clean eating, nutrition and healthy eating for a lifetime.  Each client gets a Clean Eating Kit, but we’re sharing parts. Check out this handout! It contains protein and water targets based on your current weight and 8 proven food rules that put you on a …

10 Ways to Boost Your Exercise Motivation

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Dear Unmotivated, Making an effective fitness routine a lifestyle is hard and you can do it. Let’s start here with this encouragement from a exercise physiologist, Gerald Endress:  Accept that there will be some side steps on your fitness journey.  Hmm, so what does that mean to you? How do you get back on your journey, when you’re off it? …

Make-Ahead-Breakfast Recipes (NEW)

We had another GREAT event on Saturday! Thank you for coming out, inviting friends, and trying these new breakfast recipes! Click this links to see blog post at the website Click HERE – – Recipes 

Are you being S.M.A.R.T. about your goals? (Get Form)

Dear Awesome Clients, Maybe you’ve heard about “SMART” goal setting, but I bet you’ve never seen it like this before!  That’s because, we’re attaching inspiration, aspirations and TREATS to our 4th-Quarter Goal Setting Activity.  If you’re playing Fit Chicks! Survivor, considering preparing a SMART goal. Just follow this format (SMART Goal Form <- CLICK) and send your goal in to us …

Don’t read THIS if you train at a big gym!

   “One out of every three gym-goers doesn’t wear deodorant.”  According to a survey conducted by Nuffield Health, of the 2,000 people polled: 74 percent said fellow gym goers were guilty of bad gym etiquette, and many implicated themselves as well: 49 percent admitted to having used water bottles and towels that weren’t actually theirs; 33 percent revealed they exercise …

** Final 21 Days ** Survivor Points List Updated **

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You’ll need 300 points every 21 days to stay on the island!!! You can do it! Remember: We’re all rewarding ourselves for making positive nutrition, fitness and well being a priority, too. Note: everything is 10 points unless otherwise indicated Check out some NEW point opportunities: NEW Video: Vegucated (20 pts) New Blog: http://denisfaye.com – The Nutrition Nerd New TED …

My Treat Day Went Way Wrong! What Now . . . #HelpMe!

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  Q:  I know we don’t say “cheat” when talking about food indulgences, but my treat day (Food Rule #8) went way wrong.  How long will it take to show up on the scale? A:  For the most part the scale is a lousy indicator of any damage caused by a binge.  There are about 3,500 calories in a pound of fat. …

The Dirty Dozen

The fruits and vegetables on “The Dirty Dozen” list, when conventionally grown, tested positive for at least 47 different chemicals, with some testing positive for as many as 67. For produce on the “dirty” list, you should definitely go organic — unless you relish the idea of consuming a chemical cocktail. “The Dirty Dozen” list includes: celery peaches strawberries apples …

Before You Start Another Fitness Challenge Read This!

Here are 5 types of programs to avoid when you’re trying to lose weight Weight loss and fitness challenges are exciting because they’re fun, mix things up and keep you focused on a specific goal. They increase awareness and open the doors to better health But not all challenges are created equal and some challenges can be counterproductive to your …