80 – 90% of Your Success with Health & Fitness = Nutrition

Here at Long Beach Boot Camp, we see you work hard. With one healthy choice comes another! Why not make your next healthy choice about treating your body well with proper nutrition?

Here are some steps to get your nutrition on track.

1. Eat Every 2 – 4 hours:  Make a Plan

Start your day right with a meal. Eat within an hour of waking up. Then set a schedule to eat every 2-4 hours after. Example below uses: Awake at 7am, workout at 5:30pm, sleep at 11pm. Adjust this schedule to meet your daily schedule.

Meal #1: 8am
Meal/Snack #2: 11am
Meal #3: 1pm
Meal/Snack (pre-workout meal) #4: 4pm
Meal (post-workout meal) #5: 7pm

2. Breakfast is THE most important meal

Add breakfast to your day. Try eggs whites and spinach. Add flavor with some turkey, salsa and/or avocado. Another easy option is toasted brown rice and/or quinoa cereal with unsweetened vanilla almond milk and fresh blueberries to start your morning right. Breakfast literally helps break the fast from the night before. It also helps energize you for the morning and gives you fuel to handle the day’s activities. In essence it helps “wake up” your metabolism each day. People who have a good sized breakfast and lunch, tend to be less hungry in the evening and can help curb late-night eating. For you coffee drinkers, shift your idea of “fuel” from caffeine to actual food!

3. Eat a Pre & Post Workout Meal

Your body is like a sports car and like any car, your body needs fuel. It also needs the right kind of fuel. Eat 30-90 minutes before each boot camp workout so that you have enough energy to get through your workout. Eat a post-workout meal (protein + carbohydrate) within 60 minutes after working out to refuel your body and the glycogen stores you used during your workout. Eating prior to working out helps give your body the fuel it needs to build muscle and to burn through body fat.

4. Combine Carbs & Proteins

Combine carbs and proteins at every meal. Keep your metabolism & energy going throughout the day. The carbohydrate will help give you that quick energy while the protein will help keep your glucose steady while making you feel satiated longer.

5. CARBS – Eat them!

Carbs are Fruits, Veggies and Whole grains. Let’s remember this:FVW. We aren’t talkin’ processed, enriched, fortified breads, pasta’s and cereals. Try to limit the thinking “I don’t eat carbs”. Instead try, “I love eating fruits, veggies and whole grains!” Your carb options should have fiber. For dinner, choose lower glycemic carbs like fresh or grilled veggies.

6. Protein

Choose only high quality proteins, look for (organic & free-range) eggs, chicken, turkey and fish. Choose grass-fed meats that weren’t given hormones. Common misconceptions: Peanut butter is a better source of fat than protein. A serving of almonds = 8 (small handful). Too much protein = cloudy urine.

7. Drink Water

Start by checking your urine. Take note of the initial color/hue. Once you increase your water, check back. Your urine should be clear or a pale yellow (not a dark or bright yellow). Note: consuming vitamins or medicine can make the color brighter. Limit soda and sugary drinks.  Choose a BPA free re-usable water bottle to stay healthy from the inside out.

8. Be Pro-Active vs Re-Active

Take responsibility for your actions. Let’s look at the word itself (response-ability).  It implies that we are response able. We are “able” to “respond”. Therefore, we have the ability to choose our response. Isn’t that amazing? We have control over our choices in situations versus reacting to them! When we become pro-active, we: increase our inner integrity, increase our self control, and increase our strength and courage to accept more responsibility. Learn more about being Pro-active vs Re-active from Stephen Covey

9. Track Your Efforts

Write down what you eat/drink. Awareness and personal accountability will help you lose TWICE as much weight as if you didn’t track your nutrition! Pretty powerful stuff.

10. Calculate Your Caloric Needs

Knowing how many calories your body needs, is a big part in understanding how many calories are needed to lose or gain weight. Click on the link below to open up our Calorie Calculator. You will need to know your: Current weight, height (in inches), age and activity level.

Long Beach Boot Camp Calorie Calculator

11. Read our Nutrition Info

We have created a 4 week plan with a Registered Dietitian for you to follow over the course of your next 4 weeks. Start with week 1 and take the entire week to grasp and follow the tools provided. Then start on week 2 during the next week. Take it week by week, so that you can make small changes that will last a lifetime. Give yourself permission to slow down and take it step by step.

Nutrition in a Nutshell