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Bradshaw's Boot Camp :: Nutrition

Nutrition

Nutrition








Nutrition is the most important part of a weight loss program.  You can workout until your blue in the face and get only minimal results.  If you COMBINE Advocare nutrition with a boot camp program like mine you will see 3 times the results compared with just an ordinary gym routine and dieting.  I offer the 24 day challenge to all of my clients each month.  It is the best way to jump start your fitness and do it in a healthy way.  If you dedicate yourself to these programs your friends will want to know your secret when they see the results you receive.

24 Day BOOT CAMP Challenge - Each month there will be a weight loss competition at all locations offered.   The person who loses the most weight % (male and female) using the Advocare 24 day challenge and my boot camp will receive a FREE month of camp. Please visit https://www.advocare.com/11051843/default.aspx to order your challenge today!

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

 

Start Strong. Eat a healthy breakfast. If you donít, 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 youíre 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.

Donít 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. 

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