Tag Archives: boot camp workout

Food Diary: Avoid Post-Meal Sugar Cravings

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Hi Ariane, 

 
Here’s my food diary for the last week. I’ve noticed a jump in my energy level without as much starch in my diet, which is great. And I feel like I’m getting better about incorporating more protein. I’ve never kept a food diary or really paid much attention to my eating habits, so it’s been a real learning curve.
 
Beyond learning to “eat clean” I’ve been facing two challenges: 
1) I’m finding that a shake for dinner is not filling enough. Do you have any suggestions?
2) I’m craving a sweet after lunch or dinner.  I’ve been trying to substitute sugar with fruit when the craving is too strong, but I know that’s not ideal. What can I eat instead?
 
Food Diary
Day 1:
Breakfast: 1c kefir and 1/4 c steel cut oatmeal
AM Snack:  Fage yogurt and a handful of almonds (dry roasted)
Lunch: Baked zucchini and grilled chicken
PM Snack: Apple and string cheese
Dinner: Vegetables and tofu in yellow curry sauce
 
Day 2:
Breakfast: 1c kefir and 1/4 c steel cut oatmeal
AM Snack: Whey protein shake-water and 1/4c strawberries 
Lunch:Roasted pork and zucchini, steamed cauliflower and broccoli 
PM Snack: 1 red Pepper cut up with hummus
Dinner: Roast pork with 20 spears of asparagus 
2 small choc chip cookies and 1/2 c skim milk (cheat snack)
 
Day 3:
Breakfast: Tofu, egg whites and kale scramble
AM Snack: Apple and string cheese
Lunch: Roasted chicken(1/2 serving) arugula salad, meatloaf(1/2 serving), 1 pierogi. 1 slice chocolate zucchini cake. 1oz. (Office thanksgiving potluck!!!!!!!!)
PM Snack:quest bar 
Dinner: Protein shake–almond milk, banana and spinach 
  
Thanks for your feedback!
 
Katherine
Katherine,
That is a great week of eating!
Given that you’re lean to begin with, you definitely want to eat dinner, rather than just have a protein shake. Skimping on calories too much makes it impossible to gain muscle. If you do have a shake here and there, but the shake isn’t filling enough, you can add 1/2 an avocado, which makes it creamier and more filling.  I think the reason your shake didn’t fill you up on that Day 3 was because you had sugar during the day, which lowered your blood sugar and by the time dinner rolled around and you had just a shake, you simply couldn’t regain your blood sugar balance.
The cravings after lunch or dinner are typically a sign that your blood sugar isn’t balanced, which can be the result of your previous meal being too small or unbalanced. Take a look at what you had in the meal before and see if it was truly providing you with enough protein (to fill you up) and veggies (to keep you full). Too many carbs and too little protein can cause blood sugar issues, causing it to drop. The cravings set in so that you replenish your blood sugar. However, eating sugar would be the wrong thing to do. You want to raise your blood sugar, not skyrocket it only to drop again.
I suggest you make your breakfast a little higher in carbs and aim for about 30g of carbs along with 20g of protein. For example, 3 eggs with 2 slices of whole grain bread, or a 3-egg omelette with a lot of veggies, or 3/2 cup of slow-cooking oatmeal with 1 cup of low-fat Greek Yogurt. You should notice that your afternoon cravings become a thing of the past if you balance the first two meals of the day. Also, make sure you eat an afternoon snack about 3 hours after lunch to maintain your blood sugar balance and counteract cravings.
As you continue to eat clean, you’ll become more and more sensitive to sugar and starches and you’ll feel the impact more and more. That in itself turns you off to eating excessive amounts of bad carbs too often.
Your food intake was great: protein at every meal, along with veggies. Nice job!

– Ariane Hundt, founder of Brooklyn Bridge Bootcamp.

Do You Have a Fitness Buddy?

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This post comes to us from Ariane Hundt at Brooklyn Bridge Boot Camp. She fills us in about the importance of having someone to hold you accountable for your workout routine.

Last week I got a rather urgent text from Myrna, our butt-kicker extraordinaire. She told me she was going to be featured in the Daily News – photo shoot and all – with a story. Super exciting! This woman has had it coming, I’m telling you. She’s been plugging away, bit by bit at creating the live she wants and the response she’s getting is beyond positive. That old saying – you reap what you sow… It’s true.

Anyways, as it goes with big events, we want to look and feel our best and since I have a deadline coming up to look and feel my best too, we made a pact: We would text each other our meals and promised to keep it clean. For more than a week we have been sending each other our breakfast eggs, our lunch salads and turkey meatball dinner or chicken with veggie dinners.  It was inspiring to have someone to report to (reporting to myself all the time gets boring….). It made me more aware of what I was eating and stopped me from making haphazard choices. Myrna felt the same way about sharing her goals and steps she was taking to get to it. I was thinking twice about ‘treating’ myself with things that weren’t really treats because they would in the end just punish me. So, I decided not to ‘punish’ myself at all after committing to Myrna. There was just one incident where a massive amount of apple cobbler made by my friend Erin was put in front of me and I decided to nose dive into it. I did report it to Myrna and made up for it. Not by beating myself up or calling myself names, but by adding an extra workout and lowering my carbs the following day.

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Having someone to share your intentions and goals with is crucial to your success. It makes you feel that you’re not in it alone. It helps you realize that your actions have consequences – on your body and health and on the other people you shared your goals with. I pride myself on doing what I say I will do, so when I tell someone I’ll commit to something and then don’t do it, I know that I’m not only letting myself down but also change the other person’s view of me. In the Slim & Strong program I always have my participants share their goals with their team mates and I encourage them to stay in touch and share struggles, successes and ideas throughout the month. It works. I hope you’ll give it a go and make that commitment to a friend, co-worker, trainer or other person in your life whose view of you matters to you.

Booya Beginner Guide

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Welcome to Booya! Booya is a premium fitness video platform featuring the industry’s best boutique studios and instructors. We work with them to deliver you innovative and fun content anywhere, anytime at an affordable monthly price.  Here is some basic information to get you started:IMG_7506

1. Workout anywhere: Our videos can be played on all internet-enabled devices. Mobile, Tablet, Laptop, or even TV. So feel free to workout in your home, gym, hotel room, or even outside!

Brooklyn Bridge Bootcamp

2. All of our videos are challenging: Booya’s curation process starts by evaluating over 1,000 boutique studios and selecting the very best partners to give you challenging content. Our videos are targeted towards experienced fitness enthusiasts, but are accessible to all individuals regardless of fitness level through suggested modifications. This is about your personal fitness journey—don’t be afraid to challenge yourself if you’re feeling up to it or take things down if you’re finding the workout too difficult.

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3. Skip fancy equipment: Approximately 75% of our workouts can be completed without equipment. If you do not have the equipment is suggested (bands, dumbbells and a yoga mat), the workout will still be challenging without it! Nevertheless, we will provide a list of alternative pieces of equipment that have the equivalent effect.

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4. There’s always something new: We offer a wide spectrum of workouts across 4 main silos: Bootcamp, Strength & Toning, Cardio and Yoga. The beauty of Booya is that you can do something different every day.

Click here to get started!