For my Bootcampers

Hi bootcampers, I few people have been asking for some nutrition advice so I thought I would throw together a little info sheet that might be helpful to you.


First of all, do not think you need to eliminate carbohydrates from your diet or cut calories drastically. That is a lie and it needs to die.

You can go to sparkpeople.com (A free website) and enter in your information to get a good guesstimate of the calories per day you should eat. I do not count calories, I think it is annoying and time consuming—but some people have good luck with it and this is a great resource if you like to. *a rule of thumb is to take your goal weight x 10 and add 300 calories on light exercise days, and 500 calories on heavier) so my goal weight is 130- on lighter days my calorie goal would be 1600 and on heavier 1800.

Where should you get your calories from?

It is lie that you can eat things like cookies, ice cream, french fries and look lean or muscular as long as you stay in your calorie range. If your goal is to look lean (not skinny, but have muscle tone that shows) then you should eliminate processed foods, sugar, and high sodium foods. Bodies at 135 lbs look very different based on body fat percentages, which directly relates to the nutrition you feed your body.

I highly recommend Tosca Reno’s Eat Clean books, there are several out, most recently one titled Just the Rules. I checked it out at the library, but you can buy it almost anywhere and is a great investment. She discusses the following outline in more detail.

Ok, so you need to be eating every 2.5 to 3 hours smaller portions. A good rule of thumb is to eat a lean protein and a healthy carb together. You can do fruit, vegetables (A lot of these, especially green ones), and healthy fats in moderation.


Examples:

Lean protein: chicken breast, ground turkey, ground beef, pork loin, non fat greek yogurt (plain is best and sweeten yourself with vanilla and stevia or truvia, both are natural sweetners), cottage cheese (1% milk fat is usually best), whey protein (I buy Muscle Milk protein at Costco for 40 dollars, good bang for the buck. There are better less processed proteins out there, but this one tastes good and is reasonably priced so we use it.), eggs (whites are better than whole)


Carbohydrates: 100% whole grain or whole wheat bread, old fashioned oats, sweet potatoes, brown rice, brown rice cakes, fruits (fruits best if fresh, or frozen... cannned not as good), whole wheat pasta, whole wheat tortilla. Eliminate white bread and white flour as much as you can, I still eat white flour in baked goods but I eat these pretty sparingly.

Vegetables: any, greener the better—best to do peas, carrots, corn in moderation

Healthy fat: avocado, nut butters, non salted nuts


Breakfast examples:

1.1/2c oats, 3 egg whites (garnish oats with a few berries and nuts, egg whites plain, with salsa, or veggies. (I have eaten this literally almost every day for over a year)

2. Scrambled eggs with salsa and whole wheat toast

Lunch:

1.Whole wheat tortilla, chicken breast cut up, veggies cut up, avocado and salsa

2.Chicken breast, broccoli, ½ c brown rice

Snacks:

1.Cottage cheese with fruit,

2.two rice cakes with peanut butter (1 tbsp each),

3.whey protein shake with fruit,

4.veggies and hummus,

5.toast with peanut butter,

6.boiled egg whites (3ish) and a fruit

7. plain non fat greek yogurt (sweeten like I said above) with homemade granola and berries



Dinner:

This meal is hardest because best to avoid carbohydrates at this time

Omelets, chicken breast, steak, stews, pork loin, etc. Basically pick a lean protein and vegetables


Right before bed good to take a couple bites of cottage cheese or drink a protein shake.


Exercise tidbits:

Stop doing 20 hours of cardio every week!! Lift weights, heavier the better! You will not get bulky, do not worry!

Cardio should be limited to 30 minutes daily outside of classes, and it is great to do your cardio as a HIIT (high intensity interval training) session. Go 1 minute HARD, 1 minute RECOVER, for the duration of your session time. You can vary the speed and resistance to keep this interesting and fun.

I would HIGHLY recommend everyone doing atleast 30 minutes of weight training out in the weight area at least 3 times a week. Ask me if you want some guidance here as well.


• Doing cardio will shrink your current body, but it will still look the same- just smaller. Lifting heavy weights will tighten your current body, making less room for fat and make your whole physique appear very different/better.


I am on facebook, you can find me and we can be friends on there if you have any questions, I also have a weight loss blog that I have used for the past two years... check it out if you are interested. http://www.poundpinching2010.blogspot.com/

Thanks for being in my class! I love you all and am so thankful for your friendships and that you continue to come and work hard week after week. I enjoy working out with you all so much!