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Here are a few tips to help you reach your goals!

Start Strong. Eat a healthy breakfast. If you don’t, you will tend to overeat the rest of the day.

Curb your appetite. Drink a glass of water before every meal. It will help you fill up faster & help you eat less.

Slow down. Eat slower & taste your food. Give your mind time to send the message to you that you’re satisfied.

Stay active.  Exercise.  Move more & eat less. Sorry you know it works! Eating & exercise go hand in hand. Boot camps are one of the quickest ways to get you to your goals.

Pick Healthier foods at least 70% of the time. Eat more vegetables & fruit and other healthy choices such as whole-grain foods, beans, and nuts.

Portion Control.  Pay attention to how much you put on your plate. Use smaller plates. Moderation is one of the most important elements in weight control.

Water over Alcohol.  Drinking water in place of alcohol will keep you hydrated and keep your energy level high. It will also help to avoid tacking on unnecessary calories.

Don’t give up! Falling out of habits you are trying to accomplish for a few days, DOES NOT your effort is hopeless. Simply acknowledge that you overeat or ate bad and get back on your plan. New day!

More Vegetables.  Make half of your plate filled with vegetables.

Things to AVOID:

Anything that is processed, refined, or enriched.  All of that means it is unhealthy.  Fast food= FAT FOOD. 

No soda, No cookies, No sweets, Only eat fruit after a workout because most of it has naturally occurring sugars in them so you will burn it up quicker if you eat it after, No bread unless it is WHOLE GRAIN.

If you want to maximize weight loss ONLY drink WATER and Fresh Squeezed Juice.  Nothing else.  Most other drinks contain a lot of sugar. 

What to eat before and after boot camp:

1 hour or less before boot camp

  • fresh fruit such as apples, watermelon, peaches, grapes, or oranges and/or
  • Energy gels
  • up to 1 1/2 cups of a sports drink.

2 to 3 hours before boot camp

  • fresh fruits
  • whole wheat bread, bagels, pasta
  • yogurt
  • water

3 to 4 hours before boot camp

  • fresh fruit
  • whole wheat bread, bagels
  • whole wheat pasta with tomato sauce
  • baked potatoes
  • yogurt
  • toast/bread with a bit of peanut butter, lean meat, or cheese
  • water

Right after boot camp

  • Tuna
  • Grilled Chicken
  • Salmon
  • Veggies
  • Protein Shake

If you do not want to eat a full meal late in the evening, drink a health shake with protein.  Try blending yogurt, fruit and whey protein powder with ice for a tasty light meal.  Pair the shake with whole grain crackers or a piece of fruit.