Fitness Blog

The Bootcamp Diary: Whryne R

Welcome back to another entry in our Bootcamp Diary! This week, we are talking with Whryne! She has taken her Bootcamp by storm and has surprised herself by how much she enjoys the exercise and how hard it is to get all of those liquids in each day. Big thanks to Whryne for sharing her experience with the rest of the NGPT Gym Family!

1. What motivated you to start bootcamp?

Well….how much time have you got? It all started when I was a little girl. And I do mean actual little girl. My grandfather had five sisters and they were ENORMOUS beautiful women with wonderful clothes and amazing hats. My grandma was also the picture of painted church-going perfection and I remember riding in the back of my Grandpa’s Oldsmobile in the early 80’s. Our family was close so we often traveled together and because I was ‘little’ I had to sit in the middle of the back seat underneath the sweet smelling but GIGANTIC arms of my aunts. I remember thinking right then that I wanted to be BIG! So I started working on it and sometime around 12 or 13 I was big enough that my family noticed and declared that I was an actual person and took me right out and bought me tons of girdles and long bras. I was always happy to be big (yet surprisingly flexible) and so I flounced right through high school and college quite pleased with myself and all my curves. I had a ‘limit’ which was two parts. The first was that my decolletage must always overshadow my tummy and the second was that I should always be able to move and dance a certain way. And then there were four babies and a couple of surgeries and the next thing I knew my tummy was peeking past my cleavage and moving wasn’t so great. Around May of this year I had a fasting blood sugar test that was high and I knew what was coming next so I immediately changed my diet because my mother and grandmother ultimately passed from complications of diabetes and so by the time my A1C came back I had already fully committed to losing weight as my doc said that dropping just 10% of my body weight could mean not having to take insulin! Sometime in June, before I could talk myself out of it I quite literally swerved into NGPT and begged Tobie to take my money!

2. Describe your bootcamp experience so far.

Week one I thought I would take it ‘easy’ because 100% wasn’t necessarily expected but then when all the scores came out I felt silly knowing that I could have done better but hadn’t tried to. Week 2 was a bit tougher as I had taken my children on a short vacation but the challenge to eat the right foods even away from home was sort of fun. Week 3 was MURDER. 390 minutes of cardio?!?! I found myself saying “I’d love to come but I really need to go work out”…who am I and what have you done with Whryne?! Now at the end of week four I find myself anxious for weigh in and the proof of the hard work I’ve been doing.

3. What’s been your favorite part so far?

I can’t believe I’m going to say this but….it’s the exercise. I don’t think I’ve been to the same class twice in four weeks. Every class is so different even when it’s the same title! I’m always amazed when I walk in and there are stations set up all over the place in a different configuration than just that morning! Can you believe I flipped a tire today? My butch points are officially maxxed out. I need to wear only pink for a week to bring that into alignment! A close second is the food plan, I think I’ve tried nearly every (non-meat) recipe in the cook book! I love going to work (I sit in the center of 8 women) and showing off the yummy treats my sweetie has prepped for me. Yesterday I had some peanut tofu that I just wanted to LIVE inside of!

4. What has been the most surprising part of bootcamp?

I have been quite surprised how ‘addicting’ the exercise has become. At the beginning of each week I lay out a plan to get all the minutes done and then I shock myself by suddenly arriving at a class I hadn’t planned to go to because I want to make sure I get it in. I’ve met so many people in class who are so supportive and encouraging. Brad Jarrett has been a lifesaver in showing me the ropes when there have been a hundred stations and I missed the explanation!

5. What has been the most challenging part of bootcamp?

Drinking all that liquid! It’s supposed to be 50% of your body weight in ounces. Do you guys know what I weigh?! According to the spreadsheet from weigh in I was the second heaviest bootcamper going in! The amount of water I’m supposed to drink in a week could fill a child’s swimming pool! But Lauren set me a challenge and after a long time fighting it I finally took her advice and got a giant container and lined it with lemons, limes and green apple and it’s my goal to have that 88oz (plus 32 oz of green tea) down my gullet by 5pm. After that it’s actually easy to get another 32 oz of tea in going into the evening because now I’m super thirsty! I know I still need to drink more but a gal can only get up so many times during the night!!!

6. How has your interaction been with your coaching team and the NGPT community?

Marcey has been an absolute doll. Her courtesy and professionalism are absolutely impeccable. Funnily enough, I don’t think I was ever formally introduced to Adam but he’s such a great and awesome personality it’s hard to miss that he’s the leadership backbone behind the operation. My coach Lauren has been patient and long suffering with my 8 million questions about vegetarian options. I’m terrible with names but I’ve felt thoroughly cared for and encouraged by every teacher of every class I’ve attended thus far though I have to admit that cardio Bill’s enthusiasm scares me to death!!

Friendly Feasting: Elana’s Brownies

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Who’s ready for something sweet? This recipe caught my eye because it’s a brownie recipe using almond butter as the base. I’ve found almond butter to be a bit milder, giving it a less profound flavor on baked goods. If you love peanut butter, though, I see no reason you couldn’t use that in this recipe, which would make it quite a bit cheaper!

Brownies http://elanaspantry.com/brownies/

16 oz jar creamy roasted almond butter
2 eggs
1¼ cups sugar-free syrup
1 Tbsp vanilla
½ cup unsweetened cocoa powder
½ tsp sea salt
1 tsp baking soda

In a large bowl, blend almond butter until smooth with a hand blender. Blend in eggs; then blend in syrup and vanilla. Blend in cocoa, salt, and baking soda. Grease a 13×9” dish. Pour batter in dish. Bake at 325° for 25-40 min. (I halved this recipe and used a smaller baking dish.)

This recipe makes 14 fat servings, at which point the dab of egg in each is negligible. That’s why I chose to halve this, making 7 servings that can be used in a pick two snack or meal with fat. For your L3-4 snack #5, you only get a HALF fat serving so I wouldn’t recommend an item like this as the portion would be so small, it might prove hard to manage. Keep it simple at that snack with 1 Tbsp nut butter, 1/8c nuts, or ¼ avocado.

I really enjoy the blog this comes from: Elana’s Pantry. I also own one of her cookbooks. I highly recommend you check out her recipes. She doesn’t always post sugar-free options, but she is gluten free and many of her recipes are pretty simple whereas some gluten-free recipes seem to have dozens of ingredients.

We’re at the halfway point of bootcamp this weekend. Now’s a great time to do some reflection on what has changed – what can you do physically that you couldn’t do before you started? What exercises are easier and more enjoyable? What foods do you no longer crave? Which healthy foods are some of your favorites now? How has your mental attitude improved? How are you better handling social situations and pressures? Why not bake up some of these brownies, cut yourself a small sliver to go with some decaf coffee for dessert after a healthy protein/veg dinner while you contemplate all the positive progress you’ve made in four weeks and what you hope to do in the next four and beyond! Feast gluten free, feast with almond butter, and as always…FEAST ON!!!

~Coach Lauren

It’s All in Your Head: Abstinence versus Moderation

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As I read Adam’s blog on the cheat-free year, I was thrilled to see one LAST chance to reference Gretchen Rubin’s Better Than Before. One of the accepted tenets of the Meltdown food plans is that “cheats” are built in. Surely no one can survive with letting their hair down a little? Aren’t we supposed to “practice moderation in all things?”

But there may be some people for whom taking even periodic and time-specific breaks from our usual way of eating may be the first step down a slippery slope. Perhaps those people need to consider more of an abstention mindset. And that may be more of us than we think.

If you are a person who experiences cheat bleeds, abstaining from your trigger foods entirely may be a better option than trying to put on the brakes once you’ve started. The intent of the Prime program is to work toward a situation where cheats truly are a special occasion or “in case of emergency break glass” option, as opposed to something we do every other weekend after weigh-in (or for two or three days after weigh-in.)

If you are a person who has a history of other addictive behaviors, you may want to consider that those receptors continue to exist in the brain even after the behavior ceases, just waiting for a new (potentially maladaptive) coping mechanism to take its place. There is a reason people often gain weight after smoking cessation.

If you are a person who is a stress eater (and I know you’re thinking - are there stress NON-eaters? - YES - I’ve coached many) then you should consider that the longer we abstain, the less the pull on us those sweets or fats or salty chips have. Any unexercised muscle or receptor will atrophy over time. It’s also possible to bore your taste buds and brain chemicals into submission. The appetite is naturally modulated through dietary monotony. Many clients have expressed that after a period of clean eating, formerly enticing foods hold no sway, sometimes even sickening them to smell.

The TL;DR? If you can’t stop (and have proven that to yourself time and again) maybe never starting is a good strategy to try.

All the best,

Marcey

Coach Marcey Tidwell started as a client with NGPT in January 2011. Joining the team as an accountability coach, she wears many hats in assisting the Meltdown Nation! Nurse Marcey by day, she brings a wealth of knowledge the program! She readily acknowledges her control issues ;).

What I learned from 365 days of perfect nutrition

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It all started with a little experiment that is described in a blog I wrote about a year ago called “My no carbs, no running 5K program”. Check that one out HERE.

At the end of that blog I mentioned that I was going to go a little further down the rabbit hole and see where it took me. The rabbit hole did lead me to an encounter with Dr. Evil in Las Vegas…but we will get to that later. I’m back to blogging one year later to talk about what I learned.

Here are the basics of the nutrition plan that I followed:

I broke up my nutritional program into two phases.
- Phase One would be a no carb and no cheat day/meal diet plan. The only “carbs” I ate were from green vegetables and nuts.
  - In this phase I focused on protein, healthy fats, and veggies. I did allow myself to have grass fed beef to help me up my healthy fat and overall calorie content as I was not trying to lose weight.
  - I was going to stick to this phase until I felt like I was not performing well with my workouts and needed to add in some carbs.
  - I ended up using this plan for the first 9 months of the program.
- Phase Two is the same as Phase One except I added in one healthy carb (fruit only) load day on Saturdays.
  - So on Saturdays I was allowed to eat fruit with each meal.
- During this entire 365 day experiment I was 100% gluten free and 100% artificial sweetener free. Just by doing these two simple things I saw some amazing results with my energy levels, digestive tract, quality of my sleep, and my workouts.

So what the heck was the point of this? I obviously enjoy eating healthy and reaping the benefits of that. I also enjoy being able to lead by example with our clients. The REAL driving force behind this 365 day experiment was that I really enjoy a good challenge. I feel like, as human beings we have to consistently push ourselves outside of our comfort zone and do things that are difficult. We GROW and get better or we become weak and slowly die each day. I have always enjoyed doing things that other people would never do. When I was in college I competed in powerlifting and the squat was my weakest lift. I did some research and found a crazy Russian program that involved squatting almost every day of the week. All of my buddies and coaches said it was a bad idea but I was up for the challenge. I couldn’t walk correctly for about 6 weeks but when I tested my squat again I had added about 60lbs to my max and I was a lot mentally stronger as well.

So I attacked this nutritional challenge with the mindset that I was going to learn everything I could along the way and come out the other end better. I didn’t weigh myself or track any stats because my goals weren’t oriented towards those things. I can tell what I look like in the mirror when I weigh between 220lbs and 225lbs with low body fat and that was all the verification I needed this past year. I mainly wanted to focus on attacking each obstacle as it presented itself. I know that this is a huge issue for people that are trying to follow a nutritional plan. What to do when “life happens”. A few times a year I will get a client email that sounds something like this:

“I need to put my program on pause because “XYZ” has happened. I’m under a lot of stress right now and something had to give and that is going to be my nutrition for now.”

We are always there to support clients in this situation but when I read emails like this I always think “WHY?”. Is eating poorly going to help you deal with stress? Aren’t you going to have to eat anyway? Doesn’t it take the exact same amount of time to eat something healthy as it does something that is not healthy?

So with this 365 day challenge I wanted to really analyze each life situation that popped up and learn from it. I had to figure out how to stay on my plan no matter what came my way. I kept track of some of the things that I had to learn how to deal with. Here is the summary list:

Every single holiday and holiday parties
- What I learned: When you aren’t focused on feeding your face during a holiday meal it helps you focus on the people. I had the best holiday season in recent memory because I was 100% focused on the experience of connecting with the people around me. This was truly awesome!
My birthday, my son’s birthday, everyone else’s birthdays, and kid birthday parties.
- What I learned: In this category the most intense situation was taking my kid to other kid’s birthday parties. Large groups of small humans STRESS ME OUT. That added stress factor combined with the seductive aroma of unlimited pizza was a test….at first. Then something happened. My four year old Henry was offered some pizza at one party and he said “NO, but can I have a bowl of broccoli?”….NOW I SWEAR that I didn’t put him up to this…the kid actually hates pizza! So that inspired me to stay strong and then it was no problem from then on.
Sickness and injury
- What I learned: I push the limits pretty hard with my body and when I’m sick or injured I become a super wimp. I was only sick once, nearly puking during a Wednesday 6am FBI class (Shout out to Coach Kerri for taking over mid class!). Once I was able to resume eating I just found some organic/all natural chicken and veggie soup. I’ve been dealing with back spasms for about the entire year also. Injuries can stress some people out but they really just motivate me to go into super recovery mode and be extra healthy to speed up the process.
The health of friends and family
- What I learned: I had two pretty scary incidents of having to make visits to the emergency room. I sat and watched my father get his heart zapped back into rhythm on one occasion and the other was a great client and friend who had a seizure. Traumatic events like this can drive some people to eat due to the stress. Again, I had to look at the situation and consider “Will eating poorly in this situation help or hurt?”. Do I need to spike my blood sugar and go into a food coma?…..HELL NO! It is moments like these that your friends and family members need you to be sharp and at your best so eat accordingly.
Travel (Chicago/Las Vegas)
- What I learned: I take a business trip to Chicago four times per year. This trip is easy because I know my surroundings, where I can score some food, and I can bring lots of supplies because I drive and have a fridge in my room. Vegas was a different animal altogether. This trip was during my last week of my challenge also so that made me extra motivated to dominate the experience! I just had to really plan each day and learn as much as possible. I had plenty of protein shakes, bars, almonds, jerky, etc to get me through as needed. Then I found places to eat where I could get veggies and meat. Not even Dr. Evil could stop me from eating healthy!
Work Stress
- What I learned: Any business owner will tell you how stressful it can be to run the show. Stuff happens all of the time that needs to be taken care of. I admit that I do have a huge advantage that my work environment is 100% healthy so that helps tremendously. I’m always motivated to be a product of the product so work stress is never really an obstacle to me staying on my nutritional plan.
The birth of baby Hannah
- What I learned: This would have been a very easy time to break the rules and everyone would have understood, but I just couldn’t go there! We lived in the hospital for four days and welcomed our new daughter to the world. I just had to make some trips back home or to the gym to pick up supplies because the hospital food was always questionable. I kept a cooler in our room and once again…I was able to focus on the experience….the WONDERFUL experience…instead of stress eating.

Here are a few takeaway thoughts:

The concept of food addiction is tricky. Food addiction is unlike any other addiction because you HAVE TO EAT in order to survive. We can’t just quit eating like we can with smoking, drugs, etc. After this experience I feel a little differently about the word “food addiction” though. I kind of feel like it is more of a combination of having cravings, some low willpower, low self esteem, and high stress more than being addicted to things like oreo cookies. The good news is that one thing can fix all of those things and that is POSITIVE MOMENTUM. The further I went along with no cheat days/meals the easier it got. To tell the truth…I kicked this challenge’s ASS!
I know that some of you are starting to think about how you can apply all of this info to you. My advice would be to start small, make it low pressure, and include someone else. A great example would be to do a no cheat challenge with a family member or workout buddy for one month. Build from there once you have positive momentum established.
What happened on day 366? Protein and veggies baby! It would defeat the entire purpose of this challenge if I broke the rules on the first day after the challenge was done. That would be like going through rehab or alcoholics anonymous and then celebrating with a beer at the end. Day 366 just meant that I had successfully completed what I set out to do and I was pretty damn proud of myself. Onward I go!

If you have read this deep into my little manifesto I thank you! Here’s one last little take away for you. Your nutrition, and really life in general, all come down to choices. When you come to an obstacle or a fork in the road will you choose to make the strong minded decision or the weak minded decision? With each strong decision made your willpower muscle builds and life gets easier. I challenge you all to challenge yourselves and push outside of your comfort zone every chance that you get. THAT my friends will enable you to truly LIVE and have amazing experiences along the way!

Be sure to kick me an email and let me know when you push yourself outside of your comfort zone and CRUSH an obstacle that life throws at you: [email protected]

Until next time…..Make Progress Not Excuses!

Adam

The Bootcamp Diary: Mark H.

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This week’s Bootcamp Diary features Mark H! After an injury sidelined him from his Brazilian Jiu-jitsu training, Mark was looking for a way to get back into shape and was inspired by some of our current members to check it out. We are so glad he did! In less than 3 weeks, Mark is already seeing fantastic results and we can’t wait to see where is after 8 weeks! Read on to hear more about Mark’s personal experience so far with our July Bootcamp.

1. What motivated you to start bootcamp?

My initial thrust to start bootcamp was seeing the results of the always beautiful Ivy Jennings. Brad Wilhelm saw results as well but you’d never know that judging by his Facebook activity and the number of tank tops he wears (love you, Brad. Smooches!). Five years ago I had two surgeries on my L4/L5 intervertebral disc. At that time I was training Brazilian Jiu-jitsu almost daily. BJJ was my mistress. I was a 175 pound, lean fighting machine. Then my spine had enough. The surgeries, subsequent rehab, and new physical limitations led to a 40 pound weight gain. The lifestyle of not changing my diet or drinking habits coupled with seeing Ivy and Brad’s awesome transformations led me to finally pull off the band-aid and take my health seriously.

2. Describe your bootcamp experience so far.

The experience has been great. The first couple of days were a little daunting. However, my body and taste buds changed over the course the first two days. I didn’t miss salt, sugar, or other rich and tasty treats as much as I thought I would. I’m on my 18th day as of this writing and I feel amazing. I feel energized and satisfied after meals instead of lethargic and sleepy. I wake up every morning without the groggy, foggy head I experienced only weeks ago. My first weigh-in was a few days ago after 14 days on the plan and I lost 9.2 pounds and 1 inch off of my waist. These results would keep me motivated and committed even if I didn’t like the diet or exercise. The bootcamp plan is also not as difficult as it seemed at first. I LOVE the fact that my meals and exercise requirements are spelled out for me so clearly.

3. What’s been your favorite part so far?

My favorite part so far are the group classes. Entering any new group or social circle can feel like the first day at a new school. I’ve never felt that way at NGPT. People of all ages and fitness levels are sweating, grunting, and cursing Sabra (a fitness coach at NGPT) for those blasted burpees she so sadistically requires. Anybody nervous or apprehensive about working out in a group setting will quickly forget those fears once they start sweating. I promise.

4. What has been the most surprising part of bootcamp?

The most surprising part of bootcamp for me has been the results. That may seem trite but it’s the truth. I’m not only talking about the measureables of weight, waistline, or body fat percentage loss. The most unanticipated results for me are the improvements to energy levels and mental health. It takes so much more for me to feel frustrated or angry. I have energy to work 8-10 hours, exercise, and have a social life. I’m like a bad dog: I need to be ran ragged everyday so I don’t misbehave or eat the garbage. Bootcamp is the game of fetch to my hyper, angry Fido.

5. What has been the most challenging part of bootcamp?

The most challenging part of bootcamp has been meal planning. The requirement of eating every three hours, 5 times per day requires planning and dedication. I even have the advantage of working at a restaurant where lean protein and vegetables are everywhere. Still, I would not be able to eat the right food at the right time without prior planning. I also believe that this meal spacing is the main factor in my sustained energy throughout the day. Another challenge has been completing seven burpees in the middle of my set of ten burpees which were demanded of me because Sabra’s lifeforce is drawn from my sweat and tears.

6. How has your interaction been with your coaching team and the NGPT community?

This is a tough question because I’m not a skilled enough writer to capture my feelings. The coaching staff is inspirational, they genuinely care about members, and are goofy while remaining demanding. I’ve been exposed to exercises I never encountered in all of my days in sports. They will make a lighthearted quip that makes you smile and forget that your legs are numb and you should probably have second heart to do things you’re doing. They are also demanding. Technique corrections are always given with a respectful, caring tone. The bootcamp title doesn’t mean you have R. Lee Ermey screaming in your face.

My fellow bootcampers are just as inspiring and amazing. The range of age, fitness level, and experience is vast. Everyone is at NGPT for the same reason. The culture at the gym makes you feel that you can ask the person at the station next to you what a “thruster” is and not feel silly. You can draw mettle from the seasoned bootcamper who has lost 80 pounds or the new bootcamper at their first class. You can roll your eyes at Sabra together because, well, more burpees. We’re in this together and not for a second has anyone made me feel differently.

We just want to say thanks to Mark for giving us a glimpse into his Bootcamp experience so far. Whether it’s your first Bootcamp or your 20th Bootcamp we know that one of the best things about NGPT is drawing inspiration from each other. Maybe something Mark said has inspired you. And oh yea, be sure to encourage Sabra to give Mark a few more burpees to do. He seems to really enjoy those. Keep an eye out for the next entry in the Bootcamp Diary!

Friendly Feasting: Lettuce-Free Salad

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This week’s recipe is darn simple…hardly a recipe even. I’ve always been a big salad eater, even from a young age, but to me a salad is very specifically lettuce based. I don’t gravitate toward fruit or nuts in my salad though from time to time I’ve tried it and liked it okay. Generally I stick to veggies, meat, and pre-NGPT lots of cheese, bacon, and other stuff I skip over at the salad bar now. However, most other people have a broader sense of the concept of salad. Take my mom. She loves salads. SaladS? Plural? There’s the cole slaw, bean salad, potato salad, macaroni salad, seafood salad, and all those other generally creamy-based conglomerations in the vicinity of my beloved lettuce and TRUE salad toppings. Ok so…a salad is basically stuff thrown together, usually served cold or at room temperature? Fine then, here goes. One day I had some veggies that needed used up but no lettuce. I give you the results!

Lettuce-Free Salad

Grab any veggies you have leftover. I had tomatoes, bell pepper, and cucumber. I added olives for a bit of fat and flavor. How about onion, celery, cooked and cut asparagus spears, etc.?

I don’t recommend mushrooms – I tried that another time and they got kind of mushy and sad! Tougher veggies seem to work best and the tomatoes help add to a dressing.

Speaking of, use just 1-2 Tbsp of Newman’s Oil and Vinegar or other all-natural, no sugar vinaigrette or mix up a little olive oil and vinegar of your choice. Sprinkle in some seasonings if you like and toss the veggies in it. That’s all there is to it!

This recipe counts as a veggie/fat, perfect for pick 2 snacks. Look to consume no more than 2 Tbsp oil, less if you add olives. Feel free to serve this with a protein and max your pick 2 or for a protein/fat meal as you can always add veggies!

Summer is a great time to stock up on fresh produce, but sometimes we overbuy or just can’t get through it fast enough. Try this cool, light option at the end of the week when you’re looking to use up what you have on hand! Feast fresh, feast summery, and as always…FEAST ON!!!

~Coach Lauren

It’s All in Your Head: Optimism versus Denial

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Humans are full of optimism as a species. What harm is there in hoping for the best? NONE, as long as there is some actual spark of reality-based thinking in it AND we’re not using it as a tool of denial.

This week’s blogspiration comes courtesy of a visit to Holiday World with our visiting 11 and just-14 year old nieces. The day was standard fare for an amusement park, but as the hours wore on, the clouds gathered and eventually the expected announcement came that with thunderstorms being spotted in the area, all outdoor attractions (read: anything you went there to do) would be shut down for safety’s sake until weather had passed. Two hours remained in the day. The sky evidenced absolutely no intent to relent. Elder niece (heretoafter referred to as the eternal optimist) was determined to get one more ride in and remained adamant that we sit at the site of the tallest coaster awaiting the (to her mind) inevitable Red Sea-like parting of the clouds that would allow her to be aggressively jostled one more time by a wooden ride.

Michael and I were loathe to squash her dream, but as time passed, and the rain ebbed and flowed, picking up pace each return, we finally had to pull rank and advise that despite the contractual obligation of the park staff against admitting that there wasn’t a snowball’s chance in Hades of reopening, there just wasn’t.

Denial is a powerful force. In the Meltdown, it most frequently manifests in scale avoidance and what I think of as the Annie phenomenon: “Tomorrow is always a day away.” IF you find yourself thinking that you will weigh in NEXT week, or get a great start tomorrow, then you are likely engaging in denial that things are going off the rails.

YOU must pull rank on your inner child who doesn’t want to face reality when you hear those dangerous thoughts creeping in. When we don’t want to do something, it’s EXTREMELY easy to come up with an excuse not to. Reach out to a friend to meet them for weigh-in. Tell your 3P group you’re struggling. And friends, when your friend is asking for help, or enjoying an extended visit in denial-land, you can call it for what it is, or:

All the best,

Marcey

Bootcamp Diary Entry #1 - Natascha

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Welcome to the Bootcamp Diary!

It doesn’t matter if you just finished your first two weeks of bootcamp or you’re a seasoned veteran, we all have a story to share.

So with that, we are kicking off our very first Bootcamp Diary featuring Natascha. This is her first bootcamp so we asked her a few questions and she was kind enough to answer us!

1. What motivated you to start bootcamp?

Over the last 2 years, I had slowly gained over 50 pounds. More than it being a vanity thing, I was having trouble doing basic tasks that came easy to me just a few years before, like putting my socks on, walking up the hill to Bloomingfoods on 2nd street, and keeping up on bike rides with my friends. My strength, flexibility, and cardiovascular health had declined in a major way from bad habits. I was eating horribly and drinking way more than necessary. I wanted so badly to re-establish good habits to ensure a healthy future for myself and whatever family I may one day have. I had tried many times to make a change on my own to no avail. A Facebook friend had been posting about his success and major weight loss with NGPT. I was intrigued and impressed, so I decided to look into it.

2. Describe your bootcamp experience so far.

I’m kind of weirded out by how EASY the program is! People look at me funny when I say that, but it’s true in a way. Don’t get me wrong, getting fit, dropping excess fat, and eating well is HARD WORK. What I mean is that the NGPT staff has already done the work of figuring out how to get to the goal, and so I’m basically paying them to tell me what to do. I think the idea of having someone else determine my meals every day for me has taken a lot of stress off of me. I’m also the type of person who really enjoys keeping track of my scores and competing with myself, so I enjoy that there is a “points” system and an efficiency tracking spreadsheet. My brain enjoys that type of challenge.

As far as the people, everyone has been so incredibly welcoming, positive, and understanding. The lack of pretension is refreshing, and I never feel judged. My fellow bootcampers and I are members of a Facebook group where we share our daily struggles, big or small, as well as our achievements with each other, and even though I don’t know any of them well, I feel fully supported by all of them and I hope they feel the same from me!

3. What’s been your favorite part so far?

I wake up feeling great every day! I’m not hung over, I’m not bloated from eating crummy food, and in just two weeks I already feel stronger and like my aerobic capacity is greater and I can do more exercise for longer. My other favorite part? FOAM ROLLING. I’m addicted.

4. What has been the most surprising part of bootcamp?

IT IS POSSIBLE to hang out with people who are drinking and not participate! And still have fun! IT IS POSSIBLE to be around bad food and not eat any! Who would’ve thought?

5. What has been the most challenging part of bootcamp?

I just got back from a week in the twin cities for a co-op conference. I drove there alone. I prepped all of my food at home before I left, packed a cooler, and basically lived out of it for a week. No refrigerator, no stove, no microwave. On top of that, I had to figure out a way to fit my scheduled meals AND required exercise in between panel discussions, trade shows, meetings, and doing my actual day-to-day work. Saying it was challenging is an understatement, but I didn’t cave, and I feel very proud of myself today. If I can accomplish that without caving to temptations, then I can do anything!

6. How has your interaction been with your coaching team and the NGPT community?

Crucial! They’re all amazing. I struggle with staying positive and not getting too discouraged, and they make themselves completely available for me to reach out. It truly is a community and everyone is looking out for everyone else. This place exists for WAY more than just losing weight to fit into a society that is only pleased by a thin body. We all want to see each other succeed and gain strength, and the sincerity going around has brought me to tears a couple of times! It’s rare to have such genuine, positive interactions with strangers and it really has inspired me to try to pass that along.

Natascha has also been blogging about her entire Bootcamp experience so far and she’s been really honest about her experience. It’s a great read and we suggest you follow along with her journey here: https://nataschakristin.wordpress.com/

That’s a wrap for this week. Check back soon for more Bootcamp Diary entries. In the meantime, keep on Melting!

Friendly Feasting: Strawberry Shortcake Baked Oatmeal

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So, I have strawberries on the brain, and it’s leaking into the blog.

A co-worker just adopted her second child, a newborn redhead named Grace, and I can’t wait to meet her! Our office’s resident party planner has begun work on a strawberry-themed baby shower. I overheard the planner telling another co-worker that she’d hoped to do a strawberry-themed shower for her second child if he’d been a girl and that all red-headed girls should have a strawberry-themed party. I thought that was adorable, and she certainly has the best ideas for her kids’ parties. Today for you I have a quick little treat I could contribute to the party that fits within our plan – isn’t that always the key? Finding ways to participate in our social events by packing our own food or supplying something for the group that we can eat too?

This recipe is a barely-sweet item perfect for pairing with a protein source for breakfast on Level 2 (Day 1 only) to start your day with energy and deliciousness! For a small gathering, multiple the recipe as needed and create as many individual servings as needed or try making a large amount in an 8×8 or 9×13 pan depending on the size of your group.

Strawberry Shortcake Baked Oatmeal http://chocolatecoveredkatie.com/2014/08/19/strawberry-shortcake-baked-oatmeal/

1/3 cup mashed strawberries
3 Tbsp unsweetened almond milk
¼ tsp vanilla extract
½ cup rolled oats
1/8 tsp salt (or omit…I find most recipes taste way too salty these days)
1-2 Tbsp sugar-free syrup
Optional: cinnamon, unsweetened cocoa, other flavors

Grease a 1-cup ramekin or oven-safe dish and set aside. Stir together liquid ingredients then add all remaining ingredients and stir. Pour into prepped dish and place in a cold oven. Immediately turn heat to 380 and bake 28 min or until firm (can broil it the last min if desired - see picture below). Eat from the ramekin or use a knife around the edges to pop out the baked oatmeal cake. Add a bit of Splenda or Stevia if you need a bit more sweetness or sprinkle it on top which may help in forming a crispy crust. I added cinnamon to mine which I enjoyed! Makes 1 double-carb serving for Day 1 Meal 1 on Level 2.

Oh the joys of little babies, baby showers, and office get-togethers! I am excited to see the strawberry décor and spread that Melissa and her crew put together for Grace and unlike many baby showers, I get to meet the little one right away! We will certainly feast strawberry, feast themed, and as always…FEAST ON!!!

~Coach Lauren

Friendly Feasting: Brownie Batter Pancakes!

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Apparently I’m on a pancake roll! This week I have a chocolatey pancake option for you – who doesn’t love that?! With just a handful of ingredients, whip up this batter and have a tasty breakfast in no time!

Brownie Batter Pancakes http://chocolatecoveredkatie.com/2011/08/09/double-chocolate-brownie-batter-pancakes

¼ cup almond flour
¼ tsp baking powder
1 Tbsp Special Dark cocoa or dutch cocoa (both unsweetened)
1½ packets Splenda (or 1 tbsp + 1 tsp)
1/16 tsp salt
1½ tbsp oil
1 tsp pure vanilla extract
5 ½ Tbsp almond milk

Mix dry ingredients very well, then add wet. Spray a pan or griddle with nonstick spray, and make pancakes! Counts as 1 fat.

I encourage you to eat your largest meal earlier in the day to give your body all day to burn the calories. For bootcampers, as we’re on Level 1, this means Meal #1 with protein/carb/fat. Notice there are no eggs or other protein in this recipe (blogger is vegan) so serve this with a protein source like a couple Omega-3 eggs cooked just how you like them! Get your carb from some yummy fruit like the raspberries in my picture.

More to come next Friday, NGPT family. Until then, feast like brownies, feast like breakfast, and as always…FEAST ON!!!

~Coach Lauren

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1. What motivated you to start bootcamp?

2. Describe your bootcamp experience so far.

3. What’s been your favorite part so far?

4. What has been the most surprising part of bootcamp?

5. What has been the most challenging part of bootcamp?

6. How has your interaction been with your coaching team and the NGPT community?

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The Bootcamp Diary: Mark H.

1. What motivated you to start bootcamp?

2. Describe your bootcamp experience so far.

3. What’s been your favorite part so far?

4. What has been the most surprising part of bootcamp?

5. What has been the most challenging part of bootcamp?

6. How has your interaction been with your coaching team and the NGPT community?

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Bootcamp Diary Entry #1 - Natascha

Welcome to the Bootcamp Diary!

1. What motivated you to start bootcamp?

2. Describe your bootcamp experience so far.

3. What’s been your favorite part so far?

4. What has been the most surprising part of bootcamp?

5. What has been the most challenging part of bootcamp?

6. How has your interaction been with your coaching team and the NGPT community?

Natascha has also been blogging about her entire Bootcamp experience so far and she’s been really honest about her experience. It’s a great read and we suggest you follow along with her journey here: https://nataschakristin.wordpress.com/

Friendly Feasting: Strawberry Shortcake Baked Oatmeal

Friendly Feasting: Brownie Batter Pancakes!

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