Weight Loss Support Group

Start your journey to eating clean and getting lean. You don’t have to do it alone…and it is absolutely FREE! Send me an message if you want to join the group. facebook.com/FitAfterForty
Starts 12/3 - 12/24. Just in time for the New Year!

Black Friday Cyber Monday Deals

If you are serious about reaching your fitness goals, you will not want to miss this! Limited Fitness Coaching comes with every program but we must make sure you choose a program that is right for your fitness level and goals. Contact me at http://facebook.com/FitAfterForty for purchasing details. Limited quantities!

Save on your fitness program and give the gift of health this Holiday Season!

Turkey Blaster Workout

This workout will surprise you.I am determined not to gain weight this Holiday Season but lose it. I have been using it as an interval workout for additional cardio and it rocks! I have already lost 2 lbs this week.

Turkey Blaster Workout

50 Jumping Jacks

20 Push Ups

20 Plank Twist

20 Mountain Climbers

10 Plank Ups

7 Burpees



Using as an Interval Workout:

1 cycle of the Turkey Blaster

10 minutes high intesity Elliptical or Treadmill

1 cycle of the Turkey Blaster

10 Minutes high intensity Elliptical or Treadmill

1 cycle of the Turkey Blaster

10 Minutes high intensity Elliptical or Treadmill

1 cycle of the Turkey Blaster


And you are done! Great fat blasting workout!

Plank Twist Abs Workout

My favorite ABS move is the Plank Twist or Bucket Drop. I incorporate this move daily as a warm up and cool down. There are many other moves but just wanted to highlight this one from the Body Beast Program because I have seen such great results from it.

Get in plank position and twist your right leg toward your left arm. Drop your body almost touching the floor. Then do the same with your left leg towards your right arm. I repeat until I have done 10 per side. I then with a total of 3 sets. I feel it in my obliques and have seen such a leaning in my mid section. It is an AWESOME move!

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Weight Loss Support

For those of you who would just like to focus on your weightloss, I am starting a Shakeology Challenge group. Lose up to 7 lbs the first week and jump start your weightloss. Strong support all online with guaranteed success! Email me at coachtammyhicks@gmail.com for to get started!

Baked Chicken and Lentil Casserole

Baked Chicken

2 Chicken breast fillets, cut excess fat from chicken. Spray with Olive Oil and sprinkle with garlic, thyme and italian seasoning. Cover with foil and bake at 400 for 1 hour.

Lentil Casserole

3 cups of low sodium chicken broth
1/2 cup of whole grain brown rice
3/4 cup of lentils
1/2 tspn garlic
1/2 tspn italian seasoning
1/4 tspn thyme

Mix together in baking dish for 1 hour at 400 degrees.

Remove from oven and add fresh broccoli and fat free cheese. Place back in oven and bake for an additional 20 minutes.

Entire meal has about 450 calories. Taste great and is ideal for a high carb day, post workout meal.

The Basic of Eating Clean

What is clean eating?

You may have heard the term eating clean and wondered; what exactly does that entail?
Let me break it down for you:

• Eating foods that have not been processed; staying away from convenience foods that are pre-packaged. For the shelf life; these foods have undergone a chemical process that removes the natural nutrients. Look for terms like hydrogenated, artificial, high fructose corn syrup, trans-fat, enriched, bleached, benzoates and many more. It takes time, but you can Google ingredients on a label if you are unsure. To keep it from being so complicated; if it is prepackaged, stay away from it.

• Avoid saturated and trans-fats.

• Choose lean cuts of meat. Cut excess fat off before you prepare. If you are using hamburger meat, choose nothing less than 96% lean. I still rinse it after cooking to ensure there is no fat.

• Fresh deli meat, not packaged is a must. Choose fresh deli meat that has no preservatives, the cheaper per pound may not be the best option. Buy an extra turkey or two and cook your own when possible.

• Eat fresh or frozen fruits and veggies, fresh being the optimal choice. Canned foods have been processed and contain large amounts of sodium for shelf life.

• Choose whole grain pasta and 100% stone-ground wheat bread. This is tricky again, read the label because some bread’s contain high fructose corn syrup or enriched and bleached flour. You may find great bread options at your local health food store, Whole Foods, Fresh Market and Publix grocery stores.

• When possible make your own breads and muffins using natural wheat flour that has not been enriched or bleached.

• Choose organic pasta sauce, or make your own.

• Spice up your meals with natural herbs.

• Stay away from vegetable and canola oil. Extra virgin olive oil would be a great choice.

• Be selective where you shop. Your local butcher, farmer’s market and health food stores will provide healthier selections and make the learning process a little less confusing.

Eating clean does take preparation, but you have to start somewhere. The first step is just to begin, and will get easier as you go. Cook extra and take the leftovers for lunch. Fast food is definitely not an option if you are eating clean. To prevent the temptation pack your lunch.

Being healthy and fit comes with a price; it is called hard-work, dedication and research. In the long run, your body will thank you, and you will be amazed with your results.