Burn Boot Camp

Burn Boot Camp | A Bit of Bees Knees

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
Burn Boot Camp | A Bit of Bees KneesBurn Boot Camp | A Bit of Bees Knees
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.
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BBC

and a few helpful tips from BBC headquarters for meal prepping!

——Meal Prep——

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.
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One Skillet Spinach Shakshuka

One Skillet Shakshuka
It’s been cold, rainy and wildly windy for the past few days, so staying in my PJ’s until 12 and making a big shakshuka sounded like the best thing to do! It’s an easy one-skillet recipe that originated from northern Africa and is now served all over the Middle East. Lots of spicy flavors, sliced onions, peppers, tomato, feta cheese and eggs. I added some spinach for a fun twist. Serve with crusty bread or chapati style flat bread. Mmmmm. It’s the best – especially when you cook those eggs just right! And it makes the whole house smell wonderful!

Ingredients:
1 tbsp olive oil
1 onion (thinly sliced)
1 red bell pepper (thinly sliced)
4 garlic cloves (thinly sliced)
1 tsp cumin
1 tsp paprika
1/4 tsp cayenne
1 (28oz) can tomatoes with juices (chopped)
salt (to taste)
black pepper (to taste)
3 cups fresh spinach (chopped)
½ cup feta cheese (crumbled)
6 eggs
cilantro and parsley (chopped)

In a cast iron skillet, cook onions, bell peppers and garlic in a tbsp. of olive oil until browned. Add spices and tomatoes. Simmer for 5 minutes. Add spinach and stir until wilted. Turn off heat. Add feta cheese and eggs. Place in preheated 350F oven for 10 min or until egg whites are cooked and the yolks are just beginning to harden around the edges. Remove from oven and sprinkle with cilantro and parsley. Serve with crusty bread or chapati style flat bread.

One Skillet Shakshuka


Vanilla Bean Purple Sweet Potato Creamy Cashew Berry Cake

How about a slice of vanilla bean purple sweet potato creamy cashew berry cake? These cakes are vegan, gluten free, wheat free, refined (cane sugar) free, dairy free, soy free and yes they’re still delicious! Flavor packed little squares! Here is the easier-than-you-think recipe!

Ingredients: 

Crust
6 soft dates (pitted)
3 tbsp cocoa powder
2 tbsp shredded unsweetened coconut
2 tbsp coconut oil
3 tbsp almond meal
1/2 nuts (almonds, peanuts whatever you have)
1/2 cup rolled oats

Bottom Layer
1 cup cashews (soaked in water for 3 hours and drained)
1/2 purple sweet potato (peeled and steamed)
2 tbsp coconut BUTTER (melted)
1 tbsp maple syrup
1 tsp vanilla bean paste
1 tbsp rice flour
3 tbsp water

Top Layer
1 cup cashews (soaked in water for 3 hours and drained)
10 raspberries
1 tbsp fresh lemon juice
1 tbsp maqui powder
1 tbsp pomegranate powder
2 tbsp beet (finely shredded)
2 tbsp coconut BUTTER (melted)
1 tbsp maple syrup
1 tsp vanilla bean paste
1 tbsp rice flour
3 tbsp water

Directions
Make each layer separately in the food processor (wash the container between each layer). Starting with the crust – throw all ingredients into the processor and blend until a ball is formed. Crust should be pliable and easily to shape without falling apart. Line square glass dish with parchment paper and press the crust into the paper and the edges of the dish. Spread evenly.
Wash out the food processor and blend the first layer ingredients together until smooth and silk. Pour into the dish. Wash and repeat with the second layer.
Place the layered “cheezecake” in the freezer for 3 hours. Cut into squares and top with desired goodies (I used chocolate covered cacao nibs and blackberries). If you want to drizzle it with a magic chocolate sauce shell, mix 1 tbsp cocoa powder with 1 tsp of coconut oil and maple syrup. Serve when cakes are thawed, yet still cold. Like cheesecake.


Burn Boot Camp Workout Video and Chocolate Coconut Protein Muffins

Burn Boot Camp | A Bit of Bees Knees
This is my second month at Burn Boot Camp and I am really enjoying my time here! It has become my daily routine – wake up in the morning, put on my workout clothes and lace up my shoes, fill up a water bottle, pack an extra outfit for work and I’m good to go. My whole day is more productive, my mind is sharper and I’m excited to be spending time focusing on my health. Burn Boot Camp’s pillars of success are mindset, organic whole food nutrition, strength training, burst training, and providing a positive environment – it’s just the place I want to be.
Burn Boot Camp | A Bit of Bees Knees
My trainers help me focus on my goals, give nutritional advice and push me to improve in strength and cardio training. There is a “weekly protocol” that changes every week and they never do the same workout twice! Classes are always interesting, challenging and fun. Every other day we alternate between different muscle groups with burst and strength training techniques. Here is an example of our weekly protocol –>

Weekly Protocol

Monday – upper body superset w/ elevator push-ups
Tuesday – bodyweight burst training mini-camp w/ sprint finisher
Wednesday – cardio pyramid whiteboard w/star crunch finisher
Thursday – partner leg strength chipper w/ partner bunny hop finisher
Friday – partner core/conditioning droplet w/ half burpee jump knee tuck finisher
Saturday – full body strength circuit w/ squat press finisher
Burn Boot Camp | A Bit of Bees Knees

A word from my trainer Brittanny:

“Burn Boot Camp focuses on 2 exercise formats: strength and burst/cardio training.  On strength days we are working on muscle hypertrophy meaning we are seeking maximum growth of our muscles lifting heavier weights working toward muscle fatigue and muscle failure, making those last few reps of the set nearly impossible to sustain.  Burst training is HIIT (high intensity interval training) with more cardio and athletic conditioning; a full body work that builds strength, power, mobility, balance, and agility.  On burst and cardio days your heart rate will spike much higher than strength days – that’s one big difference. We never combine the 2 types of training so it’s either cardio/HIIT day or a strength day.  We never train the same body part the following day because we expect our clients will be sore! It’s a good thing therefore we work on a totally different muscle group or training format. No workout is every the same and the protocol changes every week.”

I asked my trainers, Jeffrey, Brittanny and fellow BBCer Shastin to help me make a short clip to demo some examples of strength and burst/cardio training that we do at the gym.

Song by: MØ – Final Song

weighted back lunges
bicep curls to overhead press
bent over low rowers
jump squats
jump tucks
cricket burpees
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I always follow my BBC workouts with lots of protein – usually a protein shake, lean turkey or chicken with a side of veggies will do, but somedays I’ve got mad cravings for chocolate! Here is a yummy recipe from “Beyond the Blender Bottle” by Burn Boot Camp that uses  After Burn protein powder – everything you need to fuel your potential.

Chocolate Coconut Protein Muffins


Chocolate Coconut Protein Muffins

Ingredients:
2/3 cup oat flour
1⁄4 cup unsweetened coconut flakes
1 serving of Afterburn whey protein
2 tablespoons cocoa powder
1 teaspoon baking powder
3 tablespoons coconut sugar (or sweetener of choice)
1⁄4 cup unsweetened chocolate almond milk (or regular almond milk) 3 egg whites
2 tablespoons liquid coconut oil (or melted coconut oil)
Preheat oven to 350 degrees F and place 8 silicone cupcake liners on a sheet pan. Whisk together egg whites, almond milk, and coconut oil in a mixing bowl until smooth. Add remainder of ingredients into the bowl and stir until well combined.

Evenly divide cupcake batter among cupcake liners.

Bake in the oven for 14-16 minutes, or until center is cooked. Let cool and enjoy! Makes 6 servings; 1 serving is 1 muffin
NUTRITION INFO: Macros for 1 serving: 126 calories, 6.5g protein, 12.8g carbs, 6g fat, 3.6g sugar 1.9g fiber
*I made my muffins smaller (bitesize) so the nutrition info is cut in half for 12 mini muffins. Drizzle with natural PB and a few crispy coconut chips

Chocolate Coconut Protein MuffinsChocolate Coconut Protein Muffins Chocolate Coconut Protein Muffins Chocolate Coconut Protein Muffins


Healthy Protein Bliss Balls

Bliss Balls | A Bit of Bees Knees
Bliss Balls | A Bit of Bees Knees
Little protein bites! They’re so easy to make and they hit the spot when I need a sweet fix. I’ll roll them in whatever sounds interesting… chocolate covered cacao nibs, matcha green tea powder, pecans, roasted coconut flakes and sesame seeds. The base is made from soft medjool dates, organic peanut butter, coconut butter, vanilla and almond extract, honey, garbanzo bean flour and splash of water. Lots of protein and a healthy dose of good fats to keep you going. They’re silky smooth!

Ingredients:
8 soft dates
1/2 cup garbanzo bean flour
2 tbsp smooth organic peanut butter
2 tbsp raw honey
1 tbsp coconut butter
1 tbsp water (may need more)
1/4 tsp vanilla extract or vanilla bean paste
1/4 tsp almond extract
*desired toppings for rolling

Warm the coconut butter in a glass bowl set over a small saucepan of simmering water until it’s semi-soft. Remove from the heat, and add to a food processor with the rest the the ingredients. Blend until mixture resembles a smooth paste. Ingredients vary, so add a bit more garbanzo flour or water if necessary. Using your hands, roll the mixture into 12 balls, then roll each one in your desired topping. Coat thoroughly. Place in the fridge for at least 10 minutes to set. Story any leftover truffles in the fridge.
Bliss Balls | A Bit of Bees Knees Bliss Balls | A Bit of Bees Knees Bliss Balls | A Bit of Bees Knees