This will be my 3rd month at Burn Boot Camp Costa Mesa (BBC). I’ve been seeing great progress in my strength and overall health! I love spending my mornings with a fun group of ladies that inspire me to reach for my personal best. It’s such a friendly and uplifting environment. Here are a few words from some of the wonderful ladies that I workout with:
“This is no normal gym, this place feels like home. The women that come here work hard and they work even harder at supporting each other. This is why I love Burn and why I come back even when my body is threatening to fail me. Give up all the excuses, shut off your brain, just put your pants on and show up. Do what you can plus a little more and repeat.”- Elizabeth Bader
“I could have given up long time ago but with all my ladies at Burn Bootcamp encouraging and supporting one another is what motivates me the most. Thank you from the bottom of my heart to all my beautiful strong Ladies and Jeffrey Lawler and Britt Sturg for always pushing me.” –Karla Murillo
“I love coming to this place, putting in a challenging workout and doing it with all of these amazing women!” –Mindy Murrieta
“I want to say thank you to every single person who made a change in my life, especially in this new chapter. Burn Boot Camp – Costa Mesa, every day there is motivation to keep going, every single face that shares the same passion to see all these lady’s giving a 100 %. Thank you to Brittanny Sturgess and Jeffrey Lawler for pushing me everyday to not give up, Thank you to Dale Lawler for opening this place to make a better community.”-Gabriela Rosales
Working out everyday is wonderful, but exercising alone will not get you results. You need to change your eating habits. Fresh veggies, fruit and lean meat should the base of your nutrition. Get rid of the junk food at home. Throw out the artificial sweeteners and processed foods.
Understanding macronutrients is the next step in the BBC nutrition philosophy. Learning about protein, carbohydrate and fat ratios and how they impact your body will help you determine food options throughout the day. This plan involves monitoring your calorie and macro intake to hit the correct % of protein, carbs and fats. I like to use my fitness pal app on my iPhone and computer to track the food I eat. Here are a few charts that I find helpful. I printed these out and posted them on my fridge to remind me.
and a few helpful tips from BBC headquarters for meal prepping!
1. Plan your meals around THE SAME MAIN PROTEIN. Choose a lean protein (boneless skinless chicken breast, lean ground turkey, etc.) and structure all of your lunches and dinners around that item. For beginner meal-preppers, chicken is by far the easiest protein to deal with. (Cook 4-6 pounds of chicken in your slow-cooker for 4 hours on low. Chop or shred the chicken and use as the base for your main meals.)
2. Wash, dry, slice and pre-portion all fruits and vegetables so they are ready to go.
3. Pre-portion snacks such as almonds, cashews, or chickpeas in small bags to be sure you are eating a proper serving size.
4. Choose recipes with ingredients that overlap to save time and money (green peppers, onions, etc.).
5. Make double-batches of items and freeze for future meal planning.
6. Invest in reusable and stackable microwave-safe containers to store individual entrees for the week.
7. Grab an inexpensive food scale to help with portion control and serving size.
Melissa at eat.lift.play.repeat has a great shopping list that is perfect for the BBC lifestyle.