Burn Boot Camp Workout Video and Chocolate Coconut Protein Muffins

This is my second month at Burn Boot Camp and I am really enjoying my time here! It has become my daily routine - wake up in the morning, put on my workout clothes and lace up my shoes, fill up a water bottle, pack an extra outfit for work and I'm good to go. My whole day is more productive, my mind is sharper and I'm excited to be spending time focusing on my health. Burn Boot Camp's pillars of success are mindset, organic whole food nutrition, strength training, burst training, and providing a positive environment - it's just the place I want to be.

My trainers help me focus on my goals, give nutritional advice and push me to improve in strength and cardio training. There is a "weekly protocol" that changes every week and they never do the same workout twice! Classes are always interesting, challenging and fun. Every other day we alternate between different muscle groups with burst and strength training techniques. Here is an example of our weekly protocol -->

- Weekly Protocol -

Monday - upper body superset w/ elevator push-ups
Tuesday - bodyweight burst training mini-camp w/ sprint finisher
Wednesday - cardio pyramid whiteboard w/star crunch finisher
Thursday - partner leg strength chipper w/ partner bunny hop finisher
Friday - partner core/conditioning droplet w/ half burpee jump knee tuck finisher
Saturday - full body strength circuit w/ squat press finisher

A word from my trainer Brittanny:

"Burn Boot Camp focuses on 2 exercise formats: strength and burst/cardio training.  On strength days we are working on muscle hypertrophy meaning we are seeking maximum growth of our muscles lifting heavier weights working toward muscle fatigue and muscle failure, making those last few reps of the set nearly impossible to sustain.  Burst training is HIIT (high intensity interval training) with more cardio and athletic conditioning; a full body work that builds strength, power, mobility, balance, and agility.  On burst and cardio days your heart rate will spike much higher than strength days - that's one big difference. We never combine the 2 types of training so it's either cardio/HIIT day or a strength day.  We never train the same body part the following day because we expect our clients will be sore! It's a good thing therefore we work on a totally different muscle group or training format. No workout is every the same and the protocol changes every week."

I asked my trainers, Jeffrey, Brittanny and fellow BBCer Shastin to help me make a short clip to demo some examples of strength and burst/cardio training that we do at the gym.
Song by: MØ - Final Song

A little workout inspiration for your day!💦🙌🏻Check out the blog to learn more about strength and burst/cardio training from my fantastic trainers at @burnbootcampcostamesa! Link in profile #raisingmybar weighted reverse lunges bicep curls to overhead press bent over low rows jump squats jump tucks cricket burpees Music 🎶 by Mø - Final Song

A video posted by b r i t t a n y l o y e r (@abitofbeesknees) on Dec 23, 2016 at 10:46am PST

weighted back lunges

bicep curls to overhead press

bent over low rowers

jump squats
jump tucks
cricket burpees

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I always follow my BBC workouts with lots of protein - usually a protein shake, lean turkey or chicken with a side of veggies will do, but somedays I've got mad cravings for chocolate! Here is a yummy recipe from "Beyond the Blender Bottle" by Burn Boot Camp that uses  After Burn protein powder - everything you need to fuel your potential.

Chocolate Coconut Protein Muffins

Ingredients:
2/3 cup oat flour
1⁄4 cup unsweetened coconut flakes
1 serving of Afterburn whey protein
2 tablespoons cocoa powder
1 teaspoon baking powder
3 tablespoons coconut sugar (or sweetener of choice)
1⁄4 cup unsweetened chocolate almond milk (or regular almond milk) 3 egg whites
2 tablespoons liquid coconut oil (or melted coconut oil)
Preheat oven to 350 degrees F and place 8 silicone cupcake liners on a sheet pan. Whisk together egg whites, almond milk, and coconut oil in a mixing bowl until smooth. Add remainder of ingredients into the bowl and stir until well combined.

Evenly divide cupcake batter among cupcake liners.
Bake in the oven for 14-16 minutes, or until center is cooked. Let cool and enjoy! Makes 6 servings; 1 serving is 1 muffin
NUTRITION INFO: Macros for 1 serving: 126 calories, 6.5g protein, 12.8g carbs, 6g fat, 3.6g sugar 1.9g fiber
*I made my muffins smaller (bitesize) so the nutrition info is cut in half for 12 mini muffins. Drizzle with natural PB and a few crispy coconut chips

  

Burn Boot Camp and Post Workout PB Oats

Four weeks ago my friend called me up… “Hey do you want to join a boot camp with me?” Sure why not!? It was a great deal - $30 for 30days so I jumped on it. It’s been a month and I’m already thrilled with the results I’m seeing. Burn Boot Camp workouts are similar to circuit training – an intense 45 minute workout with stations designed to target specific areas of your body and get your heart pumping! Some days they'll focus on calisthenics, arms or legs etc. Each day has a group warm up, then splits into rotating sections for the workout and ends with a "finisher" and stretching. It's creative, it's tough, it gets results + it’s a great place to cheer on other ladies who are all working to become stronger and healthier.

Things I love about Burn Boot Camp that are different from any other gym I’ve been to:

Accountability- “Focus meetings” are one-on-one meetings with your trainer where you can discuss your goals, weigh-in, take measurements and devise a plan to help you reach your BEST self. I really think the whole accountability aspect works wonders for me… just knowing that I have to check-in every other week, kicks my booty in gear – I’ve got to do my best! It’s all about feeling stronger, more energetic and confident. We talked about nutrition and meal planning and my coach gave me a shopping list of goodies to stock up on (lean meats, veggies, foods high in protein and low in bad fats etc.). I’m calling this “the year of Britt” working on myself and all the things I want to achieve and improve on before D and I try for a kiddo. So I’m starting here at Burn Boot Camp. We came up with an action plan for working towards my goals and finding foods high in nutrients and protein; “remember ladies you have 30-40 minute window to get 20-30 grams of protein in after your workouts” all day everyday ;) I’m excited about this new adventure and I think having accountability has a huge impact on results.

Women Only- It’s fantastic to be surrounded by women and moms of all ages, sizes and athletic abilities. I feel like Burn Boot Camp is a safe environment – one that challenges me, but doesn’t force me to perform above my level. It’s not easy by any means, but it’s not the drill sergeant boot camp you are imagining. The coaches are wonderful, knowledgeable and supportive. There are co-ed classes available in the evenings and free classes open to the public on Saturday so I can bring my husband and friends.

Free Childcare- Huge plus! Not many gyms offer free childcare! My friend can drop her kids off in the room right next to our workout area. The kids play games, watch movies and color during our 45 min workout. It’s nice to not worry about the added cost of childcare and safety of the little ones.

But best of all, you can try out BBC right now! There are only a few spots open for $30-30days! – Hurry up the deal ends soon! And if you want to follow my journey I’ll be working on a few Burn Boot Camp posts paired with healthy recipes in the months to come!

Burn Boot Camp
2675 Irvine Ave
Costa Mesa, California 92627
Email: costamesa@burnbootcamp.com

Phone: (949) 632-7873

and a post workout pick-me-up...

Creamy Peanut Butter Oats with Yogurt, Herbs and Honey

Healthy eating goes hand-in-hand with working out! So I thought it would be fun to share a post workout recipe! This is my go-to snack (rather a small meal) after a tough workout. I love these creamy pb protein oats. I mix mine with non-fat Greek yogurt, a spoonful of peanut butter,  ayurvedic herbs, honey and hemp seeds. It's packed with protein, vitamins and belly friendly probiotics! This recipe is truly divine! Here's how I make my mornin' bowl.

Ingredients:
1 cup water
1/2 cup rolled oats
1/2 cup non-fat Greek yogurt
1 tbsp creamy organic peanut butter
1 tbsp raw honey
1/2 tbsp hemp seeds
*Optional* Add your choice of herbs, vitamins or protein powderI like to use a combo of ayurvedic plant powders - brahmi and ashwagandha for inflammation and stress relief. Please consult with your doctor before using dietary supplements, especially when pregnant or breastfeeding.

Directions:
Boil 1 cup water in a small pot. Add oats and simmer until oats are soft and water is absorbed. Remove from heat. Stir in yogurt, peanut butter and honey until the porridge is smooth and creamy. Add, herbs, vitamins or protein powder if desired. Sprinkle with hemp seeds for a healthy dose of omega 3 & omega 6! Super easy, yummy and filling! The perfect fuel food for post BBC!

A Nice Morning For A Run

My sweet nanny baby (a.k.a. bug-ah-boo) and I went for a run through the back bay today. What a glorious morning. Here are a few pictures of the bay and things we saw along the way.

Man To Run LA Marathon Barefoot For Keep A Breast Foundation

Hey Guys! My friend Casey Cochran is running the L.A. Marathon next week to raise money for the Keep A Breast Foundation (which is amazing in itself), but get this... he is running the whole thing BAREFOOT!
Way to go Casey! I am so stoked for you and your cause.

Check out his interview with KCAL 9. As well as this short clip on the Keep A Breast Non Toxic Revolution.

KCAL 9

"Casey Cochran will be running the Marathon BAREFOOT in an effort to raise money for Keep a Breast Foundation's Outreach Center's rock climbing wall. As campaign director of Keep A Breast's Non Toxic Revolution, Casey is passionate about rock climbing and providing cancer survivors and recently diagnosed with an outlet to gain confidence and discover their inner strengths." -KCAL9



For more information on Casey and how you can donate
Click Here

A little about The Keep A Breast Foundation and the Non Toxic Revolution
The Keep A Breast Foundatiom is a 501 (c) (3) non-profit organization. Their mission is to help eradicate breast cancer by exposing young people to methods of prevention, early detection and support. Through art events, educational programs and fundraising efforts, they seek to increase breast cancer awareness among young people so they are better equipped to make choices and develop habits that will benefit their long-term health and well-being.

Non Toxic Revolution’s mission is to inform and educate people about toxic chemicals in our environment and food supply especially those linked to the initiation of breast cancer. Its aim is to focus on prevention as a means to maintaining long-term health and well-being. NTR also provides alternative choices so that young people everywhere can make smart changes.

Hollywood Hike

Dan and I hiked to the Hollywood sign with a few of our friends last Saturday. It's an easy 4.3 mile hike with amazing views! After our hike we went to Mashti Malones for some tasty herbal ice cream.

Shanny and Me

A 360 view of LA!

Danny

Some Friends!

The Griffith Observatory in the distance.

Mashti Malone!

I love Mashti's!

My favorite is Herbal Snow -- rose water ice with basil seeds, lemon, cardamom and Arabian gum!They also have creamy rose, lavender, saffron, pomegranate, faludeh, sour cherry, orange blossom, and green tea.

It was a fun morning.

Marisa Miller's Supermodel-Worthy Ab Workout

Marisa Miller is one of my all time favorite models. She is a former Victoria's Secret gal who surfs and boxes! Too cool right? In her interview with SHAPE magazine she talks about her recent obsession with paddle boarding and the great benefits she gets from it. For those of you who don't live next to the beach, SHAPE and Marisa teamed-up to make this great workout that will give you similar results to her sporty lifestyle.

 

Triple-Delt Duty

Position A:
Hold a dumbbell in each hand out to the sides at shoulder level. Circle arms forward 15 times, then back 15 times. Next, bend elbows 90 degrees. Rotate forearms down so they’re parallel to the floor, then back up. Do 15 reps.

Position B:

Finally, bring elbos together infront of you and then back out. Do 15 reps.

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Plank Progression

Position A:
Get in plank position on forearms on the round side of a Bosu.

 

Position B:Hold for 30 seconds, then turn to the left and balance on right forearm, feet staggered and left arm up. Hold for 30 seconds, return to center, and switch sides to complete series. Repeat entire series once.

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Standing Crunch

Position A:
Stand with feet shoulder-width apart and hold a dumbbell in each hand in front of your chest, elbows bent and palms facing each other.

Position B:Pull your abs in and lean forward and to the right, using the same motion as you would when doing a regular crunch. Repeat to the other side to complete 1 rep. Do 15 to 25 reps.

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Burpee

Position A:
Stand with feet shoulder-width apart, then squat and put hands on floor in front of feet. Hop feet back, then forward again.

Position B:
Jump up, catching air and raising hands overhead. Continue for 1 minute. (Add a push-up while you're in plank pose for more of a challenge.)

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Balance Squat

Position A:
Stand with feet shoulder-width apart on the flat side of a Bosu (or use the round side if that’s more comfortable for you) and hold a dumbbell in each hand at your sides.

Position B:Squat as low as you can, maintaining your balance and keeping your knees aligned with your toes, then rise up and repeat. Do 15 reps, then step onto the floor and do 5 to 8 jump squats.

And...

Just because

Pictures: SHAPE

Victoria's Secret Supermodel Miranda Kerr Workout

The last post on VS supermodel workouts was so popular, I thought I should find another one for all you lovely ladies...and because I have been re-motivated to workout after watching the Victoria's Secret Fashion Show last week. I wonder why? Ha-ha. I found Miranda Kerr's weekly workout on Sharieitfitness. It's no cake-walk. She works hard and eats a healthy balanced diet to achieve her slender amazingnessssss. I've also heard that she is a big fan of Yoga!

Here it is:

Miranda usually spends about 90 minutes in the gym, 4 days a week. If you don’t have time for that, try spreading it out over 6 days. She begins with a 15 minute sprint/jog session to get her heart rate up. She'll jog for 2 minutes then sprint for 30 seconds and repeats the process until 15 minutes are up. After her warm-up she'll jump rope -- 5 minutes of regular jumping, followed by 5 minutes of advanced. Advanced jump roping includes double skips, one-legged jumps, and knee tucks.

Then it's onto the resistance component to her routine. Miranda's trainer has her practice snatches, in ladder form. What this means is she’ll lay out 4 dumbbells in increasing weight. She’ll start with the lightest and do 1 rep, then move on to the next heaviest and so on (weights do not exceed 15 lbs. remember the focus is toning the arms, not bulking-up). Once she’s done all four, she'll start back at the lightest weight and do 2 reps etc. She repeats this process until 10 reps for each weight.  Tip: Move fast during the ladder snatch drill to keep your heart rate up and burn more calories.

From here she will spend 20 minutes focusing on lower body toning with a barbell and a few weights. She combines barbell squats, barbell lunges, barbell reverse lunges, and box jumps to make up her lower body routine. She'll do 3 sets of 12 for each kind.

Miranda repeats her jump rope drills for another 10 minutes at this point. The goal of a circuit training routine is to keep the heart rate high. This burns a massive amount of calories and vastly improves cardiovascular capabilities.

From here it’s back onto the treadmill. Although this time it will be with a steeper incline. Miranda will spend 3 minutes sprinting, 6 minutes walking, and 6 minutes walking backwards.

To recap:

15 minutes: Jog/sprint – sprint 30 seconds, jog 2 minutes, repeat.

10 minutes: Jump rope – 5 minutes regular jumping, 5 minutes advanced jumping technique
20 minutes: Ladder snatches – see above for description

20 minutes: Lower body work – BB squats, BB lunges, BB reverse lunges, box jumps

10 minutes: Jump rope – 5 minutes regular jumping, 5 minutes advanced jumping technique

15 minutes: Inclined treadmill (at LEAST 15 degrees) - 3 minutes sprinting, 6 minutes walking, 6 minutes walking backwards

Picture:1

Perfect Workout

Shanny has volunteered herself to be my Bridal Boot Camp Sergeant for the remainder of this year. I want to feel my best and look my best for the BIG DAY!

We've discovered an awesome workout...P.S. You'll feel like shiza during the run, but light as a feather and energized to the max when you finish.

Here it is:

1 hour run (the key is - no stopping allowed! Jog very slowly or speed walk if you need a break)
When you get home:
50 crunches
25 leg lifts
50 bicycles
25 squats
15 sumo squats
50 calf raises
50 arm circles (with 5 lbs weights)
15 push-ups
50 Jumping Jacks
1 minute plank

Good Luck!

Picture: 1

Codes For Longevity

I am so proud to announce that my Great Uncle Phillip Schaeffer along with my Great Aunt Gita Labrentz, Ph.D finished the revised edition of:

Codes for Longevity

Living well beyond 80, 90, and 100 years.

I am simply fascinated with Phillip’s healthy lifestyle and warm personality. He is one of the kindest people I know – always smiling and happy; he gives the best hugs and always has something genuine to say! I've re-read this book many times and I love all the advice he gives about taking care of your body, mind and soul; it’s my go-to-book for tips on living a healthy, natural life. Phillip Schaeffer is a truly remarkable man with wonderful recommendations on how to promote longevity.

And as they say… “Behind every great man, there is a great woman” (love you too Aunt Gita)! You both did a fabulous job on Codes for Longevity.

Here are a few of Phillip's sworn-by health tips that he has implemented into his daily life. Pick up a copy of your own HERE and read about many more lifestyle routines that will help improve the quality and length of your life.

-Take time to practice deep breathing exercises daily.

-Eating foods rich in anti-oxidant will counteract free radical damage.

-Embrace life with joy and enthusiasm. Positivity will help lengthen your life. Let go of stress (meditation, prayer, yoga)

[On a side note… I learned in a few bio-psych classes that your body will produce stress related hormones such as Cortisol and Catecholamine’s when you are worried, angry or frightened. A build up of stress hormones can lead to heart and cell damage in the body. You can literally make yourself sick from constant stress.]

-Get 8 hours of sleep

-Always stay connected to younger generations. Do not surround yourself with negativity or lazy spirits

-Keep up-to-date in everything you do…reading, technology, events, entertainment.

-Get involved in community activities; take up hobbies or college classes. Learning new things and helping others will ward-off depression.

-Laugh more and forgive freely, don’t hold grudges. You can alter your life by altering your attitude

-Use it or lose it! Increase your flexibility and mental activities (exercise, stretch, puzzles, math and music…)

-Multivitamins A 10,000IU, B complex 400mg, B6, C and E, pantothenic, zinc 50mg and selenium 400mg, D (1,000 IU) and multivitamins daily.

-Avoid refined foods and artificial sweeteners

-Eat Garlic = antibiotic cleansing agents

-Smile as much as possible

-Massage lymph nods often (neck, armpit etc.) they filter toxins and are sometimes concentrated and need to be massaged

-Avoid using household cleaners. Use natural products such as vodka or alcohol to clean.

- Drink 2 spoonfuls of apple cider vinegar in a glass of water 3 times daily (to alkalize the body). A body that is too acidic will lead to illness and disease.

-detoxify your liver and practice eye exercises to eliminate glasses.

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"You are responsible for the kind of energy that you put out into the world. Whatever you give, you will get back"-B

Congrats Uncle Phillip and Aunt Gita!