1. You don’t need to wait to become the perfect version of yourself to be happy.

Oftentimes, we prioritize reaching a goal so much so that we forget about our happiness in the whole equation. The focus centers on the weight we still have to lose or the definition we want to see, and we aren’t happy with ourselves until it happens. We close ourselves off to experiencing life and relationships around us so that we can finally get from point A to B—essentially, we equate our happiness with a goal. We spend so much time measuring ourselves up, punishing ourselves and feeling guilty for not being “perfect” when, in reality, you don’t have to wait to become this “perfect” version of yourself before you start loving yourself and truly enjoying your life. You’re allowed to be happy while you continue to evolve and improve. You don’t need a number on a scale, a number of reps, a number of miles or an amount of weight you can lift to feel validated.

Personally, I believe I’ll be the “perfect” version of myself when I am able to just enjoy exactly who I am in the present moment. This is the version of myself I am striving to become. Continue working toward your goal, but in the meantime, embrace, own, accept, love and just enjoy being who you are right now. There is only one of you and we have one life to live, so allow yourself to be happy!

2. No matter how far you still have to go, you’re allowed to celebrate how far you have come.

You’ve heard it before: “It’s not about the destination, it’s about the journey.” When we focus too much on how far we have to go, we forget to realize how far we have come. We could be leaps and bounds further along in our journey than we were just a few months ago but not take the time to stop and celebrate all that we have achieved in the process.

We get this picture in our heads of exactly who we want to be, how we want to look and where we want to go. We work hard and we persevere every single day to get closer to becoming that picture in our head, but it’s not always about the end goal. There is so much to be proud of yourself for while you are on the way to where you are going. Take a moment right now. Look at yourself; look how far you have come. Remember that person who chose to start? You are that person. Be proud of that person. Celebrate that person.

Next time you get stuck thinking about how far you still have to go, challenge your perspective. Regardless of how far you are from the person you want to be and the place you want to go, you have come so far and that deserves recognition!

Don’t let the person you want to be stand in the way of celebrating the person you are now. Even though you may have more to go, your hard work is worth it, your hard work shows and your hard work has paid off!

3. You are your own kind of beautiful.

Stop comparing yourself to others. We are all guilty of this—I’ll be the first to admit that I do it too! Truth is, we were all born with different hair textures, eye colors, metabolisms and body frames, and every one of these things makes us beautifully unique. We are our own person. No one is just like you—how cool is that? You are you, and no one else can be you no matter how hard they try. We have to remember this when we find ourselves wishing we had what someone has or could do what someone else does. When we strive to be like someone else, it is a million more times difficult to be happy with who we were uniquely made to be.

If you take away anything from this blog post, I want you to know that who you are, every single part, is unbelievably beautiful. You are too pretty and too smart to act like you are not. You may look at yourself in the mirror and not think twice about the reflection you see, but what you aren’t seeing is the beauty others see in you. It’s time for you to look at yourself in a new way—we see it, now it’s your turn. Go ahead and tell yourself how beautiful you are! Do it today, and every day after that.

4. Who you are as a person is way more important than the way you look.

I’m going to go out on a limb here and say that no one is going to love you more for losing 20 pounds or having a six-pack. Those things are great goals, but the things that have a lasting impression are your character, values, actions, positivity, happiness, love and everything that’s inside you.

That five pounds you gained or lost weighs a lot less than the smile on your face and the passion in your heart. People around you don’t care about the number on your scale and probably don’t even think about it. So, stop torturing yourself and letting the way you look dictate your attitude. It’s more important to live a life that keeps you smiling and keeps others smiling than a life that keeps you obsessing over your weight. Remember what really matters.

5. You are strong, capable, beautiful, significant and more than enough.

You are! Stop telling yourself otherwise. Even when it feels like you aren’t, I hope there is at least a small part of you that believes you are. You may not be able to see it today, but others see it every day. Others see every ounce of greatness within you—more greatness than you will ever know. Never forget that.

If you know someone who needs to hear one of these reminders, share this post with them. If you’re more of a podcast person, you can download the podcast episode that goes along with this post and listen to it on those days when you need a pick-me-up.

Also, if you didn’t know, I have a cooking show called Morgan Makes It where I show you how cooking and eating healthy can be simple, quick and still so delicious. I release a new recipe every single Monday, which can be found on Burn Boot Camp’s YouTube channel. Go check it out if you are ready to start eating healthy and don’t know where to begin or if your diet is feeling stale and you are looking for new, fun and healthy ways to change it up!

If you liked this post, you’ll also love…

A Healthy Dish to Pass!

The summer is full of cookouts and gatherings with family and friends. And let’s be real, these normally include less-than-healthy foods that you either feel obligated to eat or are struggling to resist. Either way, you end up eating way more unhealthy foods, way more frequently than you would like. That’s why I made this Fruit Pizza with Sugarless Sugar Cookie Crust my dessert staple for all my summertime cookouts and gatherings. I love how I can dive in knowing I am nourishing my body while still taking care of my sweet tooth.

The Crust

Do you remember my Sugarless Sugar Cookies from Christmas? If you do, you’ll for sure remember how super-soft, moist and all-around tasty they are! That recipe inspired me to use the same ingredients, turning them into a delicious crust for this fruit “pizza” recipe. This Sugarless Sugar Cookie Crust is gluten-free, grain-free, dairy-free and added-sugar-free! Plus, it’s made from 100% whole ingredients, with the base being almond flour. Almond flour is what makes the Sugarless Sugar Cookie Crust soft and moist. You can swap out the almond flour for oat flour or coconut flour, but note that the texture and flavor will definitely change.

The Toppings

For this Fruit Pizza with Sugarless Sugar Cookie Crust, I used Greek yogurt sweetened with stevia as my “pizza sauce.” It’s so creamy and sweet and pairs perfectly with the Sugarless Sugar Cookie Crust. Plus, it delivers a boost of protein, which I know you are all about!

I decided to use raspberries, blueberries and blackberries for my toppings, although sometimes I like to change it up and top this Fruit Pizza with Sugarless Sugar Cookie Crust with a combination of mangos, pineapple and kiwi. Feel free to use any fruit combo you like—I don’t believe there is any fruit that could make this recipe go wrong!

This Fruit Pizza with Sugarless Sugar Cookie Crust is…

Gluten-free

Grain-free

Added-sugar-free

Healthy

Sweet

Creamy

Super soft

Moist

Light

Absolutely delicious

Fruit Pizza with Sugarless Sugar Cookie Crust

Ingredients:

1 cup full-fat Greek yogurt 

3 drops liquid stevia (or 1 tbsp. honey) 

1 tsp. vanilla extract 

Fresh fruit  

Cookie Crust: 

2½ cups almond flour 

¼ cup honey 

1 egg 

2 tsp. coconut oil 

1 tbsp. vanilla extract 

½ tsp. baking soda 

¼ tsp. sea salt 

Directions: 

Preheat oven to 350 degrees. In a large mixing bowl, combine all cookie crust ingredients with a hand mixer and mix until a smooth ball of dough forms, about 30 seconds. In a 9×13 baking dish, spread the dough evenly flat. Bake cookies for 8 to 10 minutes. Allow to cool. Mix Greek yogurt, vanilla extract and stevia in a small bowl and then spread evenly across the cookie crust. Thinly slice your favorite fruit to top it off! 

Nutrition Facts:

Makes 12 slices

1 Slice:

Calories: 197

Carbs: 14g

Fat: 14g

Protein: 7g

You don’t need to deprive or restrict yourself from feeding your body certain foods. Your body is way smarter than you think. Your body knows what it needs; you just have to listen to it.

This is where intuitive eating comes in.

What is intuitive eating?

Intuitive eating is a way of eating that resets your relationship with food.

Intuitive eating is not a weight management program. It focuses on letting your body find its natural weight. We all have a set point that our body feels its best at. When you nourish your body properly, listening to what it needs, eating when you are hungry and stopping when you feel full, your weight will level out at a point that is comfortable for your body.

Intuitive eating is not anti-nutrition—you focus on eating a balance of nutrients while still including the foods you crave into your diet. You tune into what your body is telling you it needs without restricting or depriving yourself from eating at certain times or eating certain foods. Intuitive eating focuses not only on balance but also including the foods that make you feel good. When you learn to eat this way, you build a healthier relationship with food as well as see better results in the long run.

“If you are constantly thinking about food, you are not on the right diet plan.”

“I was under-eating during the week and binge eating on the weekend, constantly thinking about food and eating a meal and thinking about what my next meal was going to be. Food was always on my mind. Since becoming an intuitive eater and balanced eater, it’s barely on my mind anymore. Of course I still think about food, but I don’t have those crazy cravings for those bad foods because I don’t have that restrictive mindset. If you are constantly thinking about food, you are not on the right diet plan,” says Morgan Kline, COO of Burn Boot Camp and host of the Coffee & Kettlebells podcast.

How do you know if you are eating right for your body?

If you experience the following symptoms, you most likely are not eating right for your body and may want to consider adopting an intuitive eating style:

• – You are constantly hungry
• – You stress and obsess about food
• – You feel deprived all day
• – You experience regular bloating
• – You have digestive issues
• – You have developed new food intolerances
• – You have eliminated entire food groups from your diet
• – You lack energy and feel sluggish, fatigued and tired
• – Your skin breaks out regularly
• – You have crazy food cravings
• – You over-restrict your calorie intake
• – You struggle with binge eating
• – You regularly yo-yo diet
• – You have lost your period

So how do you begin to eat intuitively?

What works for one person may not work for you. Intuitive eating allows you to learn to eat right for your body. You can begin eating intuitively by implementing these twelve principles into your daily life.

• – Let go of dieting
• – Give yourself permission to eat all foods
• – Give yourself permission to eat when you are hungry
• – Stop eating when you are full
• – Relate what you eat to how you feel
• – Stop defining foods as either “good” or ‘bad”
• – Don’t allow the diet industry to influence your diet/food choices
• – Eat foods that actually satisfy you
• – Deal with your emotions without using food
• – Love your body regardless of what you eat
• – Exercise
• – Focus on eating foods that make you thrive

If you struggle to give yourself permission to eat certain foods or you regularly overindulge, ask yourself the following questions:

• – Am I hungry?
• – What am I in the mood to eat?
• – Am I full?
• – How does this food make me feel?

You also want to ask yourself why you are making the food choices you are making. Are you eating certain foods because of something you read somewhere, because someone else is doing it, because your emotions are taking control or because these foods make you feel your best?

Most importantly, be honest with yourself and what your body needs.

Keep track of your answers by writing them down in a food journal, or regularly go through these questions in your head throughout your day.

Let go of “cheat meals” and allow all foods to fit.

“I think they set you up for a poor relationship with food and make you feel unnecessary guilt for eating the food you love. Cheat meals can lead to dieting, restricting and a cycle of bingeing, which can do more damage to your body overtime rather than eating the food you want.” says dietician Chelsey Amer.

If you are craving pizza on Tuesday and your cheat meal isn’t until Saturday, this leaves you with four days of salivating over pizza, obsessing about it and over-analyzing what it would do to your diet. Instead, give yourself permission to eat the pizza on Tuesday. You will save yourself a lot of mental energy and stress. Over time, you won’t be so obsessed with this “off limits” foods that you are only allowed to eat one day of the week.

“When you take food off of its pedestal, either a good pedestal or bad pedestal, it’s easier to create a much healthier relationship with food.”

“When I have a craving for pizza and make myself wait until a ‘cheat meal’ to satisfy it, I overindulge way more than I would have if I would have just eaten the pizza right when I was craving it. When I wait for that ‘cheat meal,’ I eat the entire pie. But now, when I eat the pizza right when I am craving it, I am okay eating only one or two slices. That is all that it takes to satisfy me,” says Morgan.

Don’t put your foods into a box of good or bad. Allow all foods to fit into your diet. “When you take food off of its pedestal, either a good pedestal or bad pedestal, it’s easier to create a much healthier relationship with food,” says Chelsey.

Following a meal plan and dropping a certain amount of weight in a certain amount of weeks will actually do more harm than good. When you start introducing the foods you eliminated back into your diet, you will gain the weight back. Cycling your weight, losing and gaining, causes damage to your metabolism. Intuitive eating promotes sustainable eating habits like balancing the nutrients on your plate and choosing foods that make you feel good.

How do you reach your weight loss and fitness goals while eating intuitively?

“A lot of my clients don’t know which foods will make them feel their best and which will give them the energy they want,” says Chelsey. She suggests getting educated and learning more about nutrition to find out what foods make your body feel best. It’s important to know the difference between carbs, fats and proteins, as well as the different types of each one in order to reach your health and fitness goals. Understand how each macro fits into your diet and which macros provide you with optimal energy. You may not adhere to this 100% of the time, as each day you burn more or less calories and your body’s needs will constantly be different.

If you are eating white bread every day, you may find yourself lacking energy throughout your day. When you switch to a sprouted grain bread instead, you may notice you have greater sustainable energy. With intuitive eating, you wouldn’t define sprouted grain as “good” and white bread as “bad.” You would observe your energy levels and base your choice to switch breads on how each one makes you feel.

Portion sizes have the same effect.

Eating an entire pizza most likely will make you feel sluggish the next day in your workout, but eating one piece for lunch may still provide you with the energy you need. So observe not only how each food makes you feel, but also how the portion size of each food makes you feel.

Through only eating foods that make you feel more energized and nourished, rather than sluggish and unmotivated, you will set your body up for success to reach your health and fitness goals.

If you struggle with binge eating, how can you begin to eat intuitively?

Intuitive eating may seem impossible for you if you struggle with binge eating or overindulging. Here are three steps you can take to begin eating intuitively without triggering your binge response:

1. Avoid getting overly hungry. If you are starving when you start cooking dinner, by the time you sit down to eat, it’s inevitable that you will overeat. Give yourself permission to eat when you are hungry instead of shying away from your hunger. Eat a balance of nutrients throughout your day and you will tamper down your overeating.

2. Anticipate and prepare. When you are well planned out, you are able to make the best choices for yourself. Keep snacks with you at all times so you are prepared when you get hungry. When you come prepared, you are able to choose foods that provide you with sustainable energy and reduce the chance of triggering your binge response. Keep healthy snacks in your office, your car and your bag.

3. Meal prep. “Meal prep is a great tool if that is something that works well for you,” says Chelsey. “Meal prepping doesn’t mean you have to eat the same thing every day. Cook a variety of vegetables, grains and protein and mix and match throughout the week to keep it interesting.” Keep in mind that if you are meal prepping and feel bored with what you are eating, and you are always craving more foods, meal prepping may not be working for you. That’s okay, it’s not for everyone! You don’t have to meal prep in order to eat healthy.

Is giving yourself permission to eat everything scary?

How do you you know if you are giving yourself too much permission when you start eating intuitively? You may be fearful you will allow yourself to indulge too much, leading you to gain weight.

When you first begin eating intuitively, you might find yourself eating indulgent foods more often. It’s common to overindulge in the foods you have kept “off limits” for so long, as you are now allowing these foods back into your diet, so it is normal to allow yourself to eat them more often. But when you do so, you will notice that you do not feel your best. You may feel bloated, sluggish, a foggy brain and also that you are lacking energy and nutrients.

Soon you will realize that these foods are not working for you and naturally you will begin to gravitate toward more nutrient-dense foods that provide you with optimal energy and nourishment. Chelsey says, “Over time, that shiny object syndrome for those foods you previously restricted will wear off.” The more you allow yourself to eat your previously “off limits” foods, the less power they will have over you, the less you will crave them and the less you will overindulge.

The Holiday Season is officially in full swing! That means over a month full of parties, food, gifts, and fun to enjoy with all of your loved ones. In the midst of all the craziness that the Holidays bring, it is easy to forget about your health and fitness goals. I have compiled a list of 10 tips and tricks that keep our Burn Boot Camp family LEAN AND RIPPED during the Holiday Season!

1. Holiday 1/2 Plate Rule– This is my favorite, which is why it is number one! When you are at Christmas party choose to eat your dinner off of a desert plate or a plate with a small circumference. By choosing a plate that is half the normal size you will automatically cut your calories in half while still getting the satisfaction of having cleaned your plate.

2. Eat More = Move More – When you eat more you have to keep moving your body. First of all, let’s not take all the fun out of the Holidays. Enjoy yourself and “intelligently indulge” but just know that when you intake extra calories you need to expend extra calories. I know you are busy but EVERYONE can find 15-30 minutes in the day to do an awesome Burst Training workout.

3. Drink Your Water– Stay hydrated! While it is okay to “intelligently indulge” doing so will fill your body full of harmful toxins and chemicals. Drinking your body weight in ounces of water each day will help to flush your system. Studies show that increasing your water intake can boost your metabolism by up to 30%!

4. Eat a Pre-Party Small Meal– Going into a party starving will tempt you to make choices that you may later regret. Eating a small meal prior to attending will help you focus more on the social aspect of the holiday parties and not the food. Enjoy friends and family and try not to hang by the food table!

5. Pick Your Potluck – When you attend your potlucks or Christmas parties bring a healthy dish to pass around. Healthy doesn’t mean bring a pot of boiled chicken to your boss’s house and gross everyone out. There are plenty of healthy options that still taste amazing. Check out www.360yourlife.com for some great appetizers and party favorites!

5. Know Your Trigger Food – Trigger foods are dangerous. You will have to dig deep a little bit and be honest with yourself on this one. What’s are the one or two foods you eat that seem to be followed by more unhealthy choices? For me, chocolate chip pancakes. Although very rare, after eating them it is like I have a perma-craving for sugar for the next 48 hours. Find your trigger foods and avoid them at all costs during the Holidays.

7. Eat More Often – This tip has a very fine line. Eat more often means put food into your mouth more frequently. It does NOT mean eat 1,000 calories at breakfast then have 2 snacks and 500 calories for lunch and so on. Eat little meals all day long to keep your metabolism fired up.  If you are at party pick the top 4 healthiest things and snack on those instead of Christmas cookies. If you can simply stay away from processed sugars at parties you will be in good shape!

8. Avoid “banking” calories – Cutting back all day so you can indulge at an event that night only sets you up for a pig-out. Why? You’re starving! Focus on always getting in your main meals and healthy snacks throughout the day so you aren’t consuming high caloric foods at the party.

9. Before and After Photos – Take a before photo today to give yourself some accountability. If you know that you are taking an after picture on January 1st you will be much more likely to holdout over the Holiday. Make sure that both pictures are taken at the exact same angle and show a substantial amount of skin! 

10. Talk Yourself Into Eating Healthy – Tell 10 people that you are going to lose weight over the Holidays. Post it on Facebook, Tweet, IG, email, text, etc. until you get 10 people that will hold you accountable. You can even post it on our Facebook page to let the world know of your intentions. It is human nature to not want to let ourselves and others down by not sticking to your word. Just by letting your goals be public you are much more likely to succeed!

The Holiday season should be no different than any other season. Healthy eating habits are a lifestyle choice that you make no matter what time of the year it is. Think about it this way, what month doesn’t have something to celebrate? New Year, Valentine’s Day, Easter, Summer Vacation…see where I am going with this?

Strive for a balance at all times. Six days of healthy eating with one “free” day is a perfect balance. If the scale tips any more the other way, your desired results will NEVER be achieved!

Share these tips with someone you know who is looking to keep the weight off this Holiday Season! Happy Holidays!

As we all know Mom is the number one decision maker when it comes to what her family eats, how active they are and is the protector of their health and wellness.

At BBC we are dedicated to helping women find not just the time to focus on themselves and their own well-being, but also to help them deliver the healthiest foods and lifestyle decisions to their family and community.

One of the most difficult changes anyone will have to make in order to become a lean, mean, athletic machine are changes in nutrition.

The 80/20 Rule

At Burn Boot Camp we believe that 80% of your success will come from the kitchen. You can come to camp and grind every single day, but if you go home and fuel your body with the wrong nutrition you won’t get the results you want. You will hear us say it over and over again, YOU CAN’T OUT TRAIN A BAD DIET!

The problem is most people assume that eating healthier means you will be giving up on delicious food or that healthier options are too difficult to cook. Thus we are here to tell you, this thinking is totally wrong.

Our trainers can’t be beat when it comes to finding ways to create healthy, quick and delicious meals. We know that you don’t have hours to prepare every meal for your family, so we spend our time trying to create awesome, macro-friendly recipes that won’t take up too much of your time or your money.

What is a Macro?

What are Macros? Macros is our little pet name for macronutrients. Macronutrients are the three main sources of nutrition that you need in your diet to build lean muscle, burn fat, transport essential vitamins and minerals and support healthy hormone levels throughout your body. You may know them as Proteins, Carbohydrates and Fats.

You can learn more about them on our Burn Boot Camp Nutrition Page, but for now all you need is a good recipe.

Try this delicious Turkey Sausage Frittata from BBC Mt. Juliet Head Trainer and Certified Personal Trainer, Christen Jackson.

This simple recipe can be modified to suit your family’s tastes and is great for breakfast, lunch or dinner.

Turkey Sausage Frittata 

3 eggs 
4 egg whites 
1 c chopped baby portabella mushrooms 
3-4 chopped mini sweet peppers 
½ c cherry tomatoes, sliced 
½ c diced sweet onion 
2 cloves garlic minced 
3 c spinach, raw 
6 links turkey sausage, chopped 
.5 c reduced fat Feta cheese crumbles 
oil for the pan

Begin heating a cast iron, or oven ready skillet over medium heat and preheat the oven to 375 degrees.

Prep the veggies by washing and chopping, dicing or mincing and set them to the side.

Chop the turkey sausage into smaller, bite size chunks and heat in the skillet with a little oil.

Add the onion first and heat until fragrant then add the garlic for a few moments stirring frequently to keep it from burning.

Add your sweet peppers and mushrooms and continue to stir well, then once the mushrooms reach desired consistency add tomatoes and heat through while stirring. 

Finally add your spinach and cook until wilted.

In a large bowl whisk together eggs and egg whites until well blended and add any spices you like. I always add a pinch of salt, pepper and lots of cayenne for a spicy kick.

Add the feta cheese to the egg mixture and stir quickly to combine. Then pour over the skillet ingredients and give a quick stir to incorporate all of your ingredients.

Allow the mixture to cook on the range top for a few minutes until the sides start to lighten, then remove from the stove top and place in the oven.

Bake for about 10-15 minutes or until a toothpick comes out clean from the center of the pan. 
Your finished product will be slightly brown on the sides and top and should be ready for slicing almost immediately.

The Calorie and Nutrient Breakdown

Depending upon your brands of ingredients this works out to around 189 calories in a quarter of the pie.

Your macros will be 8.9g fat. Which can be lowered if you use only egg whites and omit the feta cheese, 6.9g carbs and 21.2g protein.

Made to the recipe specifications that makes this dish 44% protein, 42% fats and 14% carbs. However, they’re not exactly BBC normal macros, but perfect for a low carb day.

If you edit the ingredients to remove the cheese and sub egg whites (adding in 1 extra for more protein) for the eggs you get 137 calories 3g fat, 6g carbs and 19g protein making a 57% protein, 24% fat and 19% macro split. If you add a slice of Alvarado Sprouted Protein Toast with half a tsp of organic grass-fed butter, you will have a complete breakfast at 232 calories, and a near Macro perfect split of 42% protein (24g), 37% carbs (21g) and 21% fat (5g)

The trick with macros is to make slight tweaks to your ingredient amounts until you find the perfect blend. It takes a little time, but once you’ve figured it out you will be able to do this with every meal you make.

For killer workouts, head over to our Youtube channel and subscribe so you’ll always be in the know!

Today’s post is important for all you who are looking to get that flat stomach, definition in your abs and quality nutrition. Excess belly fat, health issues, and gas build up will contribute to that unwanted flab. By adding certain foods and steady intense exercise to your daily routine, you can get on the right track to earning the flat washboard stomach you’ve always dreamed of.

5 Healthy Food Choices to Flatten Your Stomach!

1. Egg Whites – Egg whites are an excellent source of protein and help your body to feel full longer. They are great for adding extra protein to your diet or starting your day with a solid foundation. Eggs also add vitamin B12 to your diet, which helps break down fat cells.

2. Salmon – Salmon not only provides a solid source protein, but it also provides healthy, essential omega-3 fatty acid that aid in breaking down body fat. Salmon is also a good source of vitamin D.

3. Asparagus – Asparagus serves a dual purpose. First, it promotes healthy digestive system. Secondly, it is also a low calorie, healthy carbohydrate that should be a staple along with other green vegetables to help burn excess body fat.

4. Olive Oil – Olive oil can help to regulate blood sugar levels and deliver mono-saturated fatty acids that diffuse the accumulation of fat.

5. Water – Water is the foundation for our bodies. Although it is listed as number five, water is essential to flushing toxins, increasing circulation, and hydration levels. Adding a gallon of water per day to your diet will help you expel the waste accumulated in your body, and allow you to operate at maximum digestive efficiency.
While eating healthy is an absolute must do for a flat stomach, you have to add a workout plan that pushes cardio, strength training and flexibility. Diet without exercise does not work, and you CANNOT out train your diet!

For healthy recipes and more info on how to get and maintain that flat new stomach check out our website or our Youtube channel!

Need a good core workout? Check out our BBC elite trainers busting out their Top 25 Crazy Core Exercises for Rock Hard Abs

5 Healthy Food Choices to Flatten Your Stomach!

1. Egg Whites – Egg whites are an excellent source of protein and help your body to feel full longer. They are great for adding extra protein to your diet or starting your day with a solid foundation. Eggs also add vitamin B12 to your diet which helps break down fat cells.

2. Salmon – Salmon not only provides a solid source protein, but it also provides healthy, essential omega-3 fatty acid that aid in breaking down body fat. Salmon is also a good source of vitamin D.

3. Asparagus – Asparagus serves a dual purpose. First, it promotes healthy digestive system. Secondly, it is also a low calorie, healthy carbohydrate that should be a staple along with other green vegetables to help burn excess body fat.

4. Olive Oil – Olive oil can help to regulate blood sugar levels and deliver monosaturated fatty acids that diffuse the accumulation of fat.

5. Water – Water is the foundation for our bodies. Although it is listed as number five, water is essential to flushing toxins, increasing circulation, and hydration levels. Adding a gallon of water per day to your diet will help you expel the waste accumulated in your body, and allow you to operate at maximum digestive efficiency.
While eating healthy is an absolute must do for a flat stomach, you have to add a workout plan that pushes cardio, strength training and flexibility. Diet without exercise does not work, and you CANNOT out train your diet! For healthy recipes and more info on how to get and maintain that flat new stomach check out burnbootcamp.com or our BurnTV page on YouTube.

Need a good core workout? Check out our BBC elite trainers busting out their Top 25 Crazy Core Exercises for Rock Hard Ab

There is however a BIG problem with this! Most of us have ceased to drink coffee at all. What do I mean?! Simply because a beverage is available at your favorite Starbucks or Dunkin’ Donuts store doesn’t mean it’s “coffee”. Some of these tantalizing, sensual concoctions feature 70-80 grams of sugar and are around 1000 calories!! They are basically caffeinated ice cream!!

Here are my 5 Instant WAYS to upgrade your coffee right at home!

1. Cut the FLUFF
Cream, sugar, non-dairy creamer, milk, artificial sweeteners, whip cream, caramel drizzle, creme brulee. Ditch it!! Ditch ‘em all. Coffee in its natural, black, roasty state features ONLY 7 calories per cup! Combine this with the power of caffeine and it makes it nature’s perfect FAT burner!!

2. SPICE IT UP 
A little trick I learned from Devan Kline himself!! A few dashes of CINNAMON is a great way to PUMP that coffee up without adding ANY calories! In addition to its natural sweetness, cinnamon is a POWERFUL antioxidant and has shown to help with blood sugar control!

3. Add Fat to Lean Up
Your eyes DO NOT deceive! Coconut Oil makes a GREAT addition to black coffee! Despite its rich fat content per serving, coconut oil is largely composed of a special ready to burn FAT called MCT’s (medium-chain triglycerides for all you science GEEKS!) which are readily converted into QUICK energy! This form of healthy fats is a critical part of any healthy lifestyle and its creamy texture is sure to please your palate.

4. When in doubt BURN it out!
That’s right. Burn Boot Camp’s signature Organic, Grass-Fed, Cold Temperature AfterBurn protein features 23g of delicious whey!. It’s great whey to make that coffee rich and delicious (excuse the pun)! Check out Devan’s special tips to making this creative concoction on Burn TV!

5. THE FUNGUS AMONG US
Mushrooms? Coffee? Yuck, right?! Actually a special type of fungus called cordyceps sinensis has recently gained scientific support for its wide variety of IMMUNE BOOSTING functions! It comes in powdered form and makes a tasteless addition to coffee that can pack a HEALTHY punch!
Alright guys now it’s your turn! Go out there and give these 5 INSTANT upgrades a try! Pick a favorite for YOUR pick-me-up and POST it in the comments section below!!

Emmitt Terrell – Head Trainer Burn Boot Camp Holly Springs