boot camp Archives - Burn Boot Camp https://burnbootcamp.com/tag/boot-camp/ The Fitness Solution for Every Woman Tue, 20 Sep 2022 06:35:22 +0000 en-US hourly 1 https://wordpress.org/?v=6.8.3 138450544 Prevent Injuries LIVE from St. Petersburg https://burnbootcamp.com/prevent-injuries/ Mon, 27 Jun 2016 18:08:46 +0000 https://burnbootcamp.com/?p=9558 Preventing Injuries Using These Moves

Injuries can be sneaky and attack in those weak moments where you begin to slack on form or get tired in the end of a workout. All of these weak moments begin and end with the core. Most injuries can be prevented by taking the time to work on proper form and strengthening the core. With that being said, all muscle groups need some equal TLC to decrease the risk of injury.

Luckily, David and Chantal, trainers at Burn Boot Camp St. Petersburg, Florida, show us moves that we use all of the time in our camps to ensure that our clients prevent injury and perform at their greatest. Many of these injuries are commonly found amongst women. These moves can help aid soreness, create more stability and help explosiveness in all Burn Boot Camp workouts, along with prevent injury.

The Moves

Core

Bent Leg Raise (Targets Abs)

Side Bridge

Back Bridge (with Leg Raise)

Quadraplex

Hips

Bent Leg Raise (Targets Glutes)

Lateral Leg Raise

Medial Leg Raise

Single Leg Tucks

Stretches

Single Leg Over

T Raise, W Raise (Shoulders)

Always make sure to consult your trainer if you have an injury or want more moves to prevent injury.

Tune in to Burn TV Live to learn more.

 

 

]]> 10022 Turn Up The Resistance https://burnbootcamp.com/turn-up-the-resistance/ Fri, 24 Jun 2016 18:02:43 +0000 https://burnbootcamp.com/?p=9532 Turn Up The Heat – and The Resistance

Resistance bands are an awesome piece of equipment that can easily be taken anywhere. Summer time means summer vacations, and that means you might not be making it to camp that week! Use resistance bands to take your vacation workout up a notch.

Ryne Robinson, former Carolina Panther and Burn Boot Camp Fort Mill trainer, shows us how to properly use resistance bands to target all muscle groups. He demonstrates several variations of resistance band workouts that can be done anywhere at anytime.

Want these bands? Talk to your trainer about where to get them for the best price. They are inexpensive in price, but very valuable to have on hand to keep your fitness routine sharp.

#bandsonbandsonbands

Tune in live to Burn TV Live for more content!

 

]]> 10021 BBC Top Ten Exercises PART 3 https://burnbootcamp.com/bbc-top-ten-exercises-part-3/ Wed, 22 Jun 2016 18:36:47 +0000 https://burnbootcamp.com/?p=9501 Time For The Finisher

We’re finishing up our Top Ten BBC Exercises with CEO and Founder of Burn Boot Camp, Devan Kline and fellow fitness expert, Daniel Ballard. They finish the Top 10 off with some exercises to work our whole body. With all 3 exercises, Devan and Daniel walk us through how to work our way up to the exercises – it’s how we get stronger!

Exercises:

Deadlifts – Daniel shows us the proper form for a Deadlift. This exercise is serious and works our legs – which is a big muscle group. To mod up, add more weight! Form is everything here.

Pull-Ups – Devan demonstrates several variations of Pull-Ups. He walks us through how to work our way up to unassisted pull ups. His exercises range from pull-ups on the TRX to negatives on the bar.

Chest Press – Daniel finishes off the last Top 10 exercises with a Chest Press. He explains how form here will help us be able to do Push-Ups on our toes and go up in weight with our Press.

These exercises are all about putting in the work to finally be able to do a full, unassisted pull up – or a deadlift with heavier weight. Keep working hard in camp.

Watch the video below for proper forms and modifications. Be sure to tune in every Monday, Wednesday and Friday at 1 pm.

]]> 10020 Carolynn’s Boot Camp Success https://burnbootcamp.com/carolynns-boot-camp-success/ Tue, 29 Oct 2013 18:35:10 +0000 https://devanklinefitness.com/?p=1508 Fit Mom of the Month

Carolynn Pierce, October 2013

“I started boot camp late summer of 2012 on a 30 day Groupon.  I was skeptical because I have always been afraid of lifting weights.  I always thought lifting weights caused weight gain which I now know is a common misconception!  I have for the most part been active and worked out doing different programs over the years.  I knew I wasn’t in the shape I was in before children but I didn’t realize how out of shape I was until I started boot camp!  After I had my second child, I had a really difficult time motivating myself to be consistent with working out.  I was disappointed with myself for not pushing myself the way I used to.  I started going 2-3 times per week and eventually worked myself up to 5.  I was so sore in the beginning and didn’t expect to stick with it.

 

But here I am over a year later at boot camp and I still attend 5 days a week.  Boot camp has significantly improved my biking, running and overall fitness level.  I have lost over 30 pounds and 14 percent body fat.  In addition, I have dropped 3 clothing sizes.  I have never felt healthier or stronger.

 

Devan is amazing; I could not made it to where I am without his nutrition advice, killer workouts and encouragement.  You will not find a trainer who cares more about their clients than Devan!  All of the women that go to boot camp are very supportive.  My daughters even love boot camp and it’s important to me knowing that I am setting a good example for them.  I would be lying if I said it was easy but it is definitely worth it!”

 

Carolynn Pierce, Iron Station, NC

 

]]> 1508 Best 25 Healthy Recipes https://burnbootcamp.com/best-25-healthy-recipes/ Tue, 24 Sep 2013 16:21:17 +0000 https://devanklinefitness.com/?p=1276 Best 25 Healthy Recipes

We’ve put together our top 25 recipes (tested and trainer approved!) that we think you could use to create an easy, healthy, and delicious lifestyle! These recipes come from BBC members, food blogs, and our kitchen!

Enjoy!

Breakfast Recipes

Sweet Potato Egg Casserole

What you’ll need:

  • 1 pound ground lean turkey
  • 2-3 medium sweet potatoes, chopped
  • 1 green bell peppers, chopped
  • 1 sweet onion, chopped
  • 8 egg whites
  • 4 whole eggs
  • Salt & Pepper to taste

Get started by cooking turkey in a large skillet, adding in peppers and onions. Coat bottom of a baking dish with diced sweet potatoes and layer cooked turkey mixture. Beat eggs together and pour in baking dish and season with salt/pepper.. Bake in oven at 375 degrees for 30-45 minutes or until egg mixture is baked through. Serve warm and enjoy!

Mini-Egg White Cups

What you’ll need:

  • Egg whites (Pre-Mixed in carton is best)
  • Coconut Oil spray
  • Fresh Veggies (peppers, onions, spinach, mushroom, asparagus, etc.)
  • Protein of your choice (Lean Turkey, Grass-fed Bacon, Sausage, Ham)

To prepare, chop up all your veggies and cooked meats. Using a mini-size muffin sheet, spray coconut oil to avoid sticking and add equal parts of vegetables/protein into each cup, filling about 3/4 of the way. Pour egg white mixture into muffin cups filling all the way. Bake at 350 degrees for 20-30 minutes until egg white cups are crispy on the edges.

Pumpkin Protein Pancakes

What you’ll need:

  • 1 Scoop Shaklee Energizing protein powder
  • 2 Egg Whites
  • Cinnamon Spice
  • 1 tsp vanilla extract
  • 4 tbsp Canned Pumpkin Puree
  • 1/2 cup almond flour or meal
  • 1/4 almond milk
  • Raw Honey (optional)
  • Almond Butter (optional)

Pre-heat griddle to medium heat. Mix protein, almond flour, and cinnamon in a small mixing bowl. Add all wet ingredients together (eggs, pumpkin, and almond milk) and combine with dry ingredients. Spray griddle with Coconut Oil and pour 1/4 cup batter onto griddle cooking 3-5 min. each side. Serve with a dollop of almond butter and drizzle raw honey on top with a dash of cinnamon!

Lunch/Dinner Recipes

Avocado Chicken Salad

What you’ll need:

  • 4-6 cooked chicken, shredded
  • 2 Avocados
  • ¼ cup Vegenaise
  • 1 Chopped Green Onion
  • ¼ Cilantro
  • 1 Lime for juicing
  • Salt/Pepper to taste

Combine all ingredients and season to taste! Serve in a lettuce wrap or enjoy it alone!

Quinoa Naked Burritos

*recipe adapted from Earning Your Apron

What you’ll need:

  • 2 cups cooked Quinoa
  • 1lb Grass-Fed ground beef
  • Wildtree Taco Seasoning
  • ½ white onion
  • 1 avocado
  • Diced tomatoes
  • Salsa
  • 1 can black beans (optional)
  • Chopped romaine

Cook up ground beef with ½ cup onion, using taco seasoning as directed. Dice tomatoes, avocado, lettuce, and any other toppings you desire. Once meat and quinoa is cooked, fix burrito bowl starting with lettuce, quinoa, beans, beef and top with fixings.

Paleo Meatloaf

What you’ll need:

  • 2 lb ground beef
  • 1 ½ tsp sea salt
  • 1 tsp ground black pepper
  • 1 egg
  • 1 medium onion, finely chopped
  • 2 cups white button mushrooms, finely chopped
  • 1 tsp chili pepper flakes
  • 3 tsp fresh thyme, minced
  • 1 tsp fresh oregano, minced
  • 3 cloves garlic, minced

Sauce to put on top

  • ½ cup organic ketchup
  • 1 tbsp honey, optional
  • ½ tbsp Worcestershire sauce, optional
  • ½ can diced tomatoes (optional)
  1. Preheat your oven to 350 F
  2. Put a medium-sized skillet on a medium heat, and start to melt coconut oil, add the mushrooms and for around three minutes or until they are soft.
  3. Combine the meat, eggs, onion, salt, pepper, thyme, oregano, garlic, and chili pepper you need to mix well and make sure that you breakup the meat. Now add the cooked mushrooms to the mix it is very important that you distribute the mushrooms out evenly as this helps bond the meatloaf together.
  4. Lightly grease your loaf pan with additional oil and fill it with your mixture then place it in the oven and cook for approximately 15 minutes.
  5. Combine ketchup, honey and Worcestershire sauce to make the sauce that you are going to spread on top of your meatloaf.
  6. After cooking for around 15 minutes you need to gently spread your sauce over the top of your meatloaf.
  7. Continue cooking for around another 40 minutes

Paleo Chili

*adopted from Ultimate Paleo Guide

What you’ll need:

  • 1 lb ground beef.
  • 1 lb stew beef.
  • 1 onion, chopped.
  • 4 cloves of garlic minced.
  • 1 can diced tomatoes.
  • 1 cup of beef broth.
  • 3 tbs chili powder.
  • 1 tbs Italian seasoning.
  • 1 tsp red pepper flakes.
  • 1 tsp cayenne pepper.
  • 1 tsp paprika.
  • 1 tsp Tabasco sauce
  1. In a skillet or pan, brown the ground beef with one clove of garlic and 1/2 tsp of red pepper flakes.
  2. Add the ground beef and uncooked stew beef to the crockpot.
  3. Add remaining ingredients to the crockpot and cook on low heat for 8 hours.  Now that is easy.

Crock Pot Chicken Taco Stew

*adapted from Yummly.com

What you’ll need:

  • 1 1/2 cups vegetable broth
  • 1/3 cup taco seasoning mix
  • 1 1/2 lbs boneless skinless chicken breasts
  • 1 can pinto beans, rinsed and drained
  • 1 can kidney beans, rinsed and drained
  • 1 can black beans, rinsed and drained
  • 1 cup frozen corn
  • 2 (10 ounce) cans Rotel tomatoes & chilies
  • 1 large can diced tomatoes
  • 1 red pepper, chopped
  • 1 yellow onion, chopped

Stir the taco seasoning with vegetable broth in a crock-pot and add the chicken.
Cook on high for about two hours and shred chicken using two forks.
After that time add all other ingredients to crock-pot.
Stir.
Cook on low for 3-4 more hours

Stuffed Basil & Garlic Chicken

*adapted from Fitness Magazine

What you’ll need:

  • 1/4 cup grated Parmesan cheese
  • 2 tbsp fresh basil
  • 1tbsp olive oil
  • 2 cloves garlic, minced
  • 4 skinless, boneless chicken breast halves
  • 1/2 tsp  finely shredded lemon peel
  • 2 tbsp  lemon juice
  • 1 tbsp  olive oil
  1. In a small bowl combine Parmesan cheese, basil, 1 tablespoon olive oil, and garlic; set aside.
  2. Place each chicken breast half between 2 pieces of plastic wrap. Using the flat side of a meat mallet, pound lightly to about 1/8-inch thickness. Remove plastic wrap. Spread cheese mixture on chicken. Fold in sides of each chicken breast; roll up, pressing edges to seal. Fasten with wooden toothpicks.
  3. For sauce, in a small bowl combine lemon peel, lemon juice, and 1 tablespoon olive oil; set aside
  4. For a charcoal grill, arrange medium-hot coals around a drip pan. Test for medium heat above pan. Place chicken on the grill rack over drip pan. Cover and grill for 25 to 30 minutes or until chicken is no longer pink (170 degrees F), brushing occasionally with sauce the last 10 minutes of grilling. (For a gas grill, preheat grill. Reduce heat to medium. Adjust grill for indirect cooking. Grill as above.)

Quinoa & Turkey Zucchini Boats

*adapted from E is for Eat

What you’ll need:

  • 4 large zucchinis
  • salt & pepper
  • olive oil
  • 1 medium yellow onion, chopped
  • 2 cloves garlic, minced
  • 6 crimini mushrooms, chopped
  • 2 tomatoes, seeded & chopped
  • 1/3 pound ground turkey, cooked
  • 1/2 cup dry quinoa, cooked
  • 1 tablespoon parsley, chopped
  • 1/4 teaspoon red pepper flakes
  • 1 tablespoon Italian seasoning
  • 1 (8 ounce) can of tomato sauce
  • parmesan cheese, grated
  1. Pre-heat oven to 400 degrees.
  2. Cut each zucchini in half lengthwise. Scoop out the insides, leaving “walls” in tact. Save the scooped out zucchini flesh and chop. Brush each zucchini boat with a little olive and sprinkle with salt and pepper. Bake in oven 8-10 minutes, or until zucchini starts to soften.
  3. Heat a tablespoon of olive oil in a large saute pan over medium heat. Saute onions until translucent. Add garlic and mushrooms and saute until mushrooms release their liquid. Stir in chopped zucchini insides and tomatoes and cook a few minutes longer.
  4. Stir in cooked ground turkey, cooked quinoa, parsley, Italian seasoning and red pepper flakes. Pour in one can of tomato sauce and cook until everything is heated through. Season with salt and pepper.
  5. Spoon filling into zucchini boats and sprinkle with Parmesan cheese. Bake for an additional 10-15 minutes, or until zucchini is done to your liking.

Stuffed Peppers

*adapted from PaleoPot

What you’ll need:

  • 1 pound of ground Italian hot sausage.
  • 5 assorted bell peppers. I went with 2 green, 2 red, 1 yellow.
  • 1/2 head of cauliflower, grated or chopped into a “rice” consistency.
  • 1 small (8 ounce) can of tomato paste.
  • 1 small white onion, medium dice.
  • 1/2 head of garlic, minced.
  • 1 small handfull of fresh basil, minced (or 2 tsp. dried).
  • 2 tsp dried oregano.
  • 2 tsp dried thyme.
  1. Cut the tops off of your peppers and scoop out and discard the seed, yet do save the tops!
  2. Process or chop about half a head of cauliflower into “rice” and put in a large mixing bowl.
  3. Add your minced garlic, basil, and dried herbs, and onion to your cauliflower and mix by hand.
  4. Use a very hot skillet to lightly brown your sausage. This step is entirely optional based on your motivational level. The sausage will cook just fine in your slow cooker, yet I personally like to hit it with a little sear to take the flavor up a notch.
  5. Add your sausage and can of tomato paste to your bowl of seasoned cauliflower and mix by hand. Let the kids do this part, getting hands messy in necessary, a spoon just won’t cut it.
  6. Fit as much of your sausage mixture into your peppers as you can. Place your peppers into your slow cooker and loosely place the pepper tops back on. If you have extra meat and cauliflower mixture, just jam in between your peppers and let it cook. You could save it for a breakfast scramble too if you are awesome, yet I’d just feed the slow cooker more.
  7. Cook on low for 6 hours. I set my slow cooker to shut off once it’s temperature probe hit 180 degrees. Maybe I just like using that feature. Just cook it on low for 6 hours.

Spaghetti Squash

*This winter squash can be used for so many recipes including a side dish with spices and olive oil, or as a main course with tomato sauce!

How to cook:

1. Cut the squash in half lengthwise with a sharp knife.

2. Scoop out and discard the seeds.

3. Preheat the oven to 375°F. Place squash halves cut side up on a heavy-bottomed roasting pan with 1/2 cup water. Brush with olive oil and season with salt and pepper.

4. Roast for about 45 to 50 minutes, or until a fork punctures the flesh of the squash easily. If the squash seems to be drying out while baking, brush with an additional tablespoon of olive oil.

5. Remove squash from the oven and allow it to cool just enough so you can handle it, about 3 to 4 minutes. Scrape the flesh from the squash into wonderful, stringy “noodles” with a sturdy fork and place in a small serving bowl. If some of the strands clump or gather together, simply separate them using your hands.

Sweet Potato Cauliflower Soup

*adapted from Allyson Kramer 

What you’ll need:

  • 1 large head cauliflower (the one I used was at least 7″ in diameter
  • olive oil for drizzling
  • Few dashes garam masala (optional)
  • 3 medium to large sized peeled sweet potatoes, cut into 1″ pieces
  • 1 sweet onion, diced
  • 2 cloves garlic
  • 7 cups filtered water

First, preheat your oven to 400 °F and cut up your cauliflower into bite sized pieces. Sprinkle cauliflower lightly with garam masala. Place cauliflower onto ungreased cookie sheet and lightly drizzle with olive oil. Place in oven and let roast until golden brown on the tops and tender, but not mushy, about 20-30 minutes. There’s no need to flip ‘em. Just remove from oven and let cool while you cook the rest of the soup.

In large stockpot, bring sweet potato, onion, garlic and water to a boil. Salt (abt 3/4 tsp) and stir. Reduce heat and allow to remain at a constant simmer until sweet potatoes are tender. Add in cooked cauliflower and divide soup into 2 parts.

Let soup cool and then blend one part soup in blender until very smooth. Combine with second part soup and stir. Salt to taste and warm up over stovetop if needed.

Cauliflower Crust Pizza

What you’ll need:

  • 1 head of cauliflower  chopped fine in food processor
  • 4 eggs
  • 2 Cups of shredded mozzarella
  • Italian seasonings
  • Freshly sliced tomato
  • Fresh Basil
  • Fresh Mozzarella
  1. Preheat oven to 450
  2. Line sheet pan with tin foil, coat with cocunut oil or spray to keep the mixture from sticking to pan
  3. Once mixed and kneaded lay it out on the sheet pan foil 1/4 to 1/2 inch thick
  4. Bake for 20 minutes or until the top is very browned
  5. Take out and let cool 15 minutes to harden
  6. When ready to cook, re-lign sheet pan with new foil, oil, and place the crust brown side face down
  7. Top with what you like, and cook until cheese is melted (tomato, fresh basil, and fresh mozzarella, and your favorite veggies!)

Side Dish Recipes

Fresh Quinoa Salad

What you’ll need:

  • 3 cups cooked Quinoa
  • 1 large cucumber
  • 1 avocado
  • 1 package grape tomatoes
  • ½ cup feta cheese
  • olive oil
  • salt & pepper

Cut up cucumber, tomatoes, and avocado into bite size pieces, combine with cooked quinoa and feta and coat with olive oil, salt, & pepper. Enjoy with a lean protein as a side dish or serve in lettuce wraps!

Simple Hummus

*adapted from 360yourlife

What you’ll need:

  • 1 Can Organic Chickpeas, drained & rinsed (or 1 1/2 Cup cooked Chickpeas)
  • 1 Tbs. Lime
  • 1/2 Tsp. Cumin
  • 1/2 Tsp. Dried Oregano
  • 1 Garlic Clove Sea Salt & Pepper (to taste)
  • 2 -3 Tbsp. Olive Oil

Combine all ingredients in a food processor or blender. Blend until smooth. If you like a thinner dip, add a little water. Serve with veggies or use as a spread on your sandwich!

Additional Add in’s:

  • Roasted Red Pepper
  • Red Pepper Flakes for spice
  • Pesto for an Italian twist
  • Roasted Garlic
  • Tahini for a more Mediterranean flare

Sweet Potato Casserole

What you’ll need:

  • 6 medium sweet potatoes
  • 2-3 tbsp. ground cinnamon
  • ¼ cup almond milk
  • ½ cup chopped almonds

Cook and peel sweet potatoes, mash up in baking pan and add almond milk & cinnamon, even spread out and add additional ground cinnamon and chopped almonds. Bake at 350 degrees for 30 minutes.

 

Cajun Carrot “Fries”

(Can also be used with Sweet Potatoes!)

What you’ll need:

  • 8-10 Large Carrots
  • 1 tbsp. olive oil
  • 1 tsp. cayenne pepper
  • Salt & Pepper

Slice carrots in to fry-like pieces, toss with olive oil, cayenne pepper, and salt and pepper to taste. Bake at 400˚ for 30 minutes, flipping once. Serve warm

Desserts/Sweets

Protein Balls

What you’ll need:

  • 1 cup almond butter
  • 1 cup Shaklee Energizing Protein
  • 1 cup Shaklee Energizing Protein
  • 1 1/4 cup Gluten Free Rolled Oats
  • 1 cup raw honey
  • 1 tsp pure vanilla
  • 1/2 cup Flax Meal

Optional Add in’s

  • 1 cup almond slivers
  • 3 tspn Cocoa Powder
  • 1 cup organic chocolate chips
  • 1 cup coconut
  1. Bring honey to a boil and add almond butter.
  2. Mix in all other ingredients to wet mix and let stand for 10 minutes to cool.
  3. Roll into little bite size balls, or lay flat on a baking pan and cut into squares
  4. Refrigerate

Brooke’s Black Bean Brownies

*adapted from 360yourlife

What you’ll need:

  • 1 can black beans, drained
  • 1/2 c. cocoa
  • 4 Tbsp. extra-virgin coconut oil
  • 1/2 c. xylitol
  • 2 level tsp. stevia powder
  • 1 tsp. organic vanilla extract
  • 3 large free range eggs
  • 1/2 c. Shaklee’s Instant Protein Mix
  • 1/4 tsp. sea salt
  • 1/4 c. water
  • Dark Chocolate Chips (optional) *Be sure to add these after blending, on top of mixture
  1. Blend together all ingredients in blender
  2. Grease muffin tin or baking dish with coconut oil spray and pour in ingredients
  3. Bake at 350 degrees for 30-40 minutes

Paleo Chocolate Chip Cookies

What you’ll need:

  • 2 cups almond flour
  • 2 tbsp coconut flour
  • ½  tsp sea salt
  • ½ tsp baking soda
  • 1 tbsp vanilla extract
  • 1/4 cup almond butter
  • ¼ cup coconut oil
  • ½ cup raw honey
  • ¾  cup dark chocolate chips

On your stovetop, heat the almond butter and raw honey on medium heat until creamy. Combine all wet ingredients in a separate bowl & dry ingredients in separate bowl. Combine wet ingredients to dry and mix well. Spray baking sheet with coconut oil spray and place dough in balls on sheet. Cook at 350 degrees for 10 minutes. Serve warm with almond milk!

Pumpkin Muffins

What you’s need:

  • 1½ cups almond flour
  • 3/4 cup canned pumpkin
  • 3 large eggs
  • 1 tsp baking soda
  • ½ tsp ground cinnamon
  • 1½ tsp pumpkin pie spice
  • 1/8 tsp sea salt
  • 1/4 cup raw honey (optional)
  • 2 tsp almond butter
  1. Preheat oven to 350℉.
  2. Coat muffin tins with coconut oil (or use paper muffin cups and add 1/2 tsp melted coconut oil to batter).
  3. Mix all ingredients and pour evenly into tins.
  4. Bake for 25 minutes on the middle rack.
  5. Sprinkle almonds on top immediately after taking them out of the oven (optional)

Paleo Lemon Bars

*adapted from Delighted Momma

What you will need for the crust:

  • 2 cups of raw almonds
  • 1/4 cup of honey
  • 1/2 cup of melted coconut oil
  • 2 tbs of coconut flour
  • 2 eggs

What you will need for the topping:

  • 6 eggs
  • 1 cup of fresh lemon juice
  • 1/2 cup of honey
  • 1/2 cup of coconut oil
  • a dash of sea salt
  • Unsweetened coconut flakes for topping (optional)

Directions for crust:

  1. Preheat oven to 350 degrees.
  2. Place your almonds in a food processor and pulse until you have small chucks.  Do not over pulse or you will end up with almond flour or almond butter.
  3. In a medium bowl mix together the almonds with the honey, coconut oil. coconut flour and eggs.
  4. Line a 8×12 baking dish with parchment paper and and spread your mixture evenly on the bottom of the dish, pressing it down with the back of the spoon to make it nice and compact.
  5. Bake for 15 minutes or until the edges are lightly brown.
  6. After your crust is done put it aside and let it cool.

Directions for topping:

  1. In a small saucepan, whisk together your eggs, lemon juice, honey and sea salt over medium heat.
  2. Slowly stir in the coconut oil and keep stirring it up until it is fully melted.
  3. Now whisk whisk whisk until the mixture starts to thicken.  If you start to feel like you are a failure and your mixture is still liquid just know you did NOT fail and you just need to stir longer.
  4. Once your mixture starts to thicken it should resemble pudding.  When it is nice and thick,  remove it from heat and and let it cool.
  5. Once cool pour the topping over the crust and sprinkle the unsweetened coconut on top.  Place in the freezer to let it set and harden.  Once it has set you can place it in the fridge.
  6. Enjoy!

Gluten-Free Granola Bars

*adapted from Gabbys G Free

What you’ll need:

  • 2 cups oatmeal, gluten-free
  • 1 1/2 cups almond meal *
  • 1/2 cup dried cranberries or other dried fruit, processed or chopped
  • 1/2 cup shredded coconut
  • 1/2 cup coarsely ground/chopped hazelnuts or other nut of choice
  • honey to taste
  • pinch of salt
  • approx. 1/3 cup water – this will vary greatly
  1. Preheat the oven to 350F. Line your baking pan with parchment or a silicon baking sheet (I used a large cake pan, but feel free to use a jelly roll pan, brownie pan, or whatever pan you would like!).
  2. In a large bowl, combine all ingredients except honey and water.
  3. Add your desired amount of honey or other liquid sweetener and stir to combine.
  4. Add water sparingly until the mixture is moist and holds together when squeezed. Add the water slowly as you don’t want the mixture to be too wet.
  5. Pour the mixture into the pan and firmly press down into the pan.  Really press down and make sure it is all compacted.
  6. Using a sharp knife, cut the bars into your desired shape.
  7. Pop the bars in the oven for around 25 minutes until the bars are golden brown.

Sweet Potato Bites

*adapted from Gabbys G Free

What you’ll need:

  • 1 cup mashed sweet potato
  • 8 egg whites
  • 1 teaspoon cinnamon, plus extra for topping

1. To make mashed sweet potato: Bake sweet potatoes in oven (or microwave) until fork tender. Let cool and scrape out flesh and mash gently with fork until smooth.

2. Preheat oven to 375F. Combine all ingredients in a blender or large, immersion blender-friendly bowl. Blend together until very smooth – about 30 seconds.

3. Pour into lightly greased mini muffin tins (or you can line with liners), filling each tin about 2/3 of the way full.

4. Bake for 20-25 minutes until toothpick inserted in center comes out clean. Remove from oven, let cool completely, then remove from tin and store in refrigerator.

]]> 1276 Fit Mom of the Month, July 2013 – Mila Cainey https://burnbootcamp.com/fit-mom-of-the-month-july-2013-mila-cainey/ Fri, 26 Jul 2013 19:24:21 +0000 https://devanklinefitness.com/?p=1195  

Mila Lost 35 LBS and Changed Her Life!

Up until I had my first child, I had always been fit and active.  In fact, my roommates in college used to tease me about how much energy I had – they didn’t know where it all came from!  After the birth of my oldest daughter, I soon began to experience severe hormonal imbalances which would lead to crazy moodiness and out-of-control hunger.  The doctor had diagnosed me with insulin resistance and told me to watch my carb intake, or the insulin resistance could easily morph into diabetes.  He put me on 3 different medications to control my blood sugar, high blood pressure, and increased testosterone (yes, I did say TESTOSTERONE).  However, the stress of raising young children and full-time work led to overeating and a sedentary lifestyle.  By the age of 40, I was nearly 200 pounds and could no longer see the energetic and full-of-life person I had once been.  I was extremely lethargic and was clinically depressed.  I was an emotional and physical mess and needed to turn it around!
Shorty after my 40th birthday, a friend in the neighborhood told me about the 2-week free trial at Burn Boot Camp in Huntersville, and I thought, “This is the intervention I need!”.  The following Monday, I went to my first boot camp class and didn’t know if I’d make it through it; it was tough!  In fact, I was nauseous the first week or two and I was seriously starting to question my sanity.  Devan told me that feeling sick to your stomach was a common experience for people who hadn’t exercised that intensely for awhile, and to try to stick it out.  So I continued to come every morning at 5:15, and by 30 days I had lost about 10 pounds and I was hooked!

Attending BBC 5 or 6 days a week has had huge benefits for me – I’m nearly 35 pounds lighter and a whole lot more fit than I was when I walked into class the first time.  I can’t believe how fast I can run, how high I can jump, and how long I can hold a plank!  I’ve also made friendships with an incredible circle of women, all of whom have played a huge part in my motivation to come every day.  Devan and his staff are all very positive and encouraging – the whole experience has been so rewarding, that I would recommend it to anyone looking for a workout that will finally get those “mommy” pounds off!

For the first time in many years, I feel healthy and strong.  That’s a feeling you can’t put a price on!

– Mila Cainey, BBC Huntersville

]]> 1195 Burn Boot Camp Fit Mom of the Month – May 2013 https://burnbootcamp.com/bbc-fit-mom-of-the-month-may-2013/ Wed, 05 Jun 2013 22:09:38 +0000 https://devanklinefitness.com/?p=1171 Ozzie Completely Transformed Her Body and Looks Ripped As Ever!

    I have two beautiful girls, 5 and 3.5, and a wonderful husband. I work a full time job and taking care of my young kids doesn’t leave me much time myself. Having “guilt-stricken” working mom syndrome was one of my biggest excuses not to work-out and take care of myself.  I was putting my family before my own health, body and needs not noticing that I could be a better mom and wife creating a happier family life.
I found out about Burn Boot Camp through a newspaper article. I was very skeptical about joining the program. I really did not want to commit to something that I truly could not keep up, because I was very good at that 🙂 My “donations” to various gyms were very well-known.
A few days later, while looking at one of my daughters 4th birthday party pictures I found myself staring at one particular picture which just struck a nerve and made me feel unhappy about myself. That was an eye opener for me.  I knew I had to do something for myself and and decided to try the 14 Day Test Drive. It was very hard at the beginning, but Devan kept motivating me each workout. After 14 days I was addicted.
Overall I lost 28 LBS, 5% body fat. I feel great getting up and being at Bootcamp by 5:30am every morning (This is a big lie, I still hate waking up that early), but it is a great feeling to know that I do something about myself each morning and continue to feel great especially in front of the mirror and any picture I have taken since. I also developed some wonderful friendships through Bootcamp!
I am in better shape now than when I was playing college volleyball! Since I signed up for bootcamp, I ran many races, including my first half marathon, first Spartan and first Warrior Dash and now I am training for my first triathlon. Devan believes in me and pushes me to be a BETTER ME every day!

      Last but not least, I would like to thank my husband for all of his support.  He has helped take over some of the role with the kids and he has been verbs supportive of my self-change program.  Without his support I think I would have reverted to my old ways but here I am – and here to stay.

Ozlem Canturkaran – Fit Mom of the Month – May 2013

 

]]> 1171 Taking to The Next Level: Brandi and Michelle’s Phase 2 https://burnbootcamp.com/taking-to-the-next-level-brandi-and-michelles-phase-2/ Thu, 28 Mar 2013 05:01:33 +0000 https://devanklinefitness.com/?p=1159 It is no secret that what Brandi Parker and Michelle Sellers have done in the last six months is truly unbelievable. When these two ladies started their Burn Boot Camp One-Year Extreme Makeover Challenge six short months ago they weighed a combine 604 LBS. As of today, they weigh a combined 447 LBS. I told Brandi and Michelle I know they can drop roughly 200 LBS by April and I have their back all the way…they told me I was crazy. Well today I would like to announce that maybe I am a little bit crazy!

Together the duo has done a fantastic job staying committed to 7 workouts per week , a strict nutrition regiment, and strict accountability rules. Thus far both ladies have exceed their own expectations and are extremely proud of themselves. Myself, as their transformation coach, am proud as well but I know we are only half way and I am never completely satisfied. I recently had a talk with both Michelle and Brandi and explained to them that Phase 2 of their journey will undoubtedly bring harder challenges. I was happily surprised with what they both had to say.

My Thoughts Thus Far…

On Michelle

Michelle has found some motivation in her husband J. For the first 4 months of Michelle’s transformation J was by her side every extra workout. I would be pushing their adorable little children in then “dream flyer” red wagon as we ran around Huntersville. J and Michelle were very consistent and each had dropped over 30 LBS . Unfortunately  J suffered an injury to his Achilles tendon and was sidelined for about 45 days. J’s injury combined with death in the family caused Michelle’s full steam ahead momentum to slow. Now that J is healed they are re motivated together and Michelle even asked me if she could do hill sprints after a boot camp work out!  The old Michelle would never WANT to do hill sprints after a workout and that really shows me her mentality moving forward.  Michelle’s mindset has been put to the test 100 times over and she continues get mentally stronger with every challenge. Successful people understand that failure is necessary to recognize victory and no matter how many times you fall you’ll never lay down. I can guarantee you that Michelle will be a complete success in the end!

On Brandi

Brandi has simply had an unreal journey. If you thought finding someone who is mentally and physically capable of dropping 113 LBS in six months is tough, you are right. Brandi is doing an extremely rare thing and making it look easy. But she would stop me right there, and say “Whoa, easy is the wrong word to use!” Let me put this into perspective for you to let you know how extremely mentally tough Brandi Parker is. Out of 168 possible workout sessions Brandi has made it to all 168. Out of 30 weeks of extremely detailed meal logging, Brandi has turned in all 30. Out of 12 weigh-ins Brandi has been to every one not to mention she won $1,000 at a regional Shaklee Weight Loss Contest. Through Thanksgiving, Christmas,  and New Years and all the temptations that come with in Brandi has been virtually flawless. As her trainer, I am NEVER satisfied and there is no such thing as complacency in my world. I have a feeling Brandi feels the same way as she recently accepted a challenge to switch to a full on Paleo Plus Diet and take her nutrition to the next level!

Taking it to the Next Level

I have extremely high expectations as we take our journey into the summer. Brandi and Michelle are more motivated than ever and extremely excited for what is to come. I will be keeping you updated once per month with a blog post on the ladies so make sure you stay tuned and continue to show their support!

 

If you think this is what someone close to you needs to get motivated, please send them this link to read!

]]> 1159 Michelle and Brandi – Extreme Makeover Holiday Update https://burnbootcamp.com/michelle-and-brandi-extreme-makeover-holiday-update/ Fri, 07 Dec 2012 18:33:53 +0000 https://devanklinefitness.com/?p=1105 With Christmas right around the corner there is no better gift than the gift of fitness!

Well, if you ask Brandi Parker, there is a better gift this year! If you have been following the transformation of Michelle and Brandi then you know they are doing EXTREMELY well. Both gals have put forth an outstanding effort thus far and they certainly  have results to show for it.

But if you ask Brandi Parker, there IS a better gift then fitness this year!

The transformation that is taking place here in Huntersville, North Carolina is being recognized nation-wide! The #1 Natural Nutrition Company in the world, Shaklee™, has taken a keen interest in both Brandi and Michelle’s stories. Every year Shaklee holds a nation-wide transformation contest and the winner receives a $10,000 prize! Shaklee was VERY interested in both gals for the contest ,unfortunately, only one could go and they hand-picked Brandi for the Regional Qualifying event in New York this past weekend!

After telling her story in a one minute speech on stage in front of 200 people. Brandi inspired the crowd and won the Regional Qualifying event by a landslide! Brandi and Michelle will continue their amazing journey and Brandi will be headed to Nashville in 8 months for a chance to win the Nation-Wide contest and $10,000!

Whether she wins or not, our Fit Moms Forever™ community will continue to support both her and Michelle’s as their amazing weight loss journey continues!

If you would like to congratulate Brandi and give her some support you can post a comment on our Fit Moms Forever™ Facebook Page.

If you would like to find out more about the Shaklee Nutrition plan that Michelle and Brandi are using to allow the weight to fall off click the link below:

Shaklee Cinch Transformation Pack

If you would like to contact Michelle or Brandi personally to get an insight to their experience you can e-mail me at devanklinefitness@gmail.com

 

 

 

]]> 1105 Big September for Brandi and Michelle https://burnbootcamp.com/big-september-for-brandi-and-michelle/ Wed, 03 Oct 2012 06:43:45 +0000 https://devanklinefitness.com/?p=1004 I am very excited to be updating you today!

I am SO darn proud of Michelle and Brandi!

As you probably already know, Brandi Parker, Michelle Sellers, and I made a committment to take on their obesity head on in our own rendition of the hit T.V. show, Extreme Makeover – Weight Loss Edition. They have agreed to allow us to follow them on their journey through my Fit Moms Forever™ Blog.

Read how I approached Brandi and Michelle One Month Ago and asked them to commit themselves to possibly one of the most challenging feats a human can face. They both committed without hesitation and are not looking back, not for one second.

Four grueling weeks of 7 Burn Boot Camp Workouts left Brandi with a mild right knee issue and Michelle with painful shinsplints that would hold most people back from pushing themselves to the limit. Not in our house. They both have been able to work through painful boot camps with the support of Michelle’s husband ,J, and her toddler, Lilly, mimicking me by telling Michelle and Brandi to “Push it, push it!” Long story short, injuries did not hinder them one bit.

There were bumps and bruises that took a toll on the bodies of both Brandi and Michelle. But their attitude and dedication has been relentless. Brandi and Michelle have parlayed my Burn Boot Camp for Moms program, a turn-key weight loss meal replacement plan from Shaklee Nutrition’s – Cinch Inch Loss Program, and an undeniable desire to change their lives forever all into the AMAZING results they saw in September.

As part of our commitment contract the gals are required to turn in nutrition logs detailing their Shaklee Program. Once again, not one slip. Of course there is always room for improvement but they both have mastered the most challenging part of this whole journey. It generally takes 21 re-occurrences to form any habit and they have been virtually flawless for 31 days in a row. It is safe to say that both gals are on the fast track to cutting their weight in half!

With that being said….drum roll please…here are Brandi and Michelle’s results from September!

Brandi Parker

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August 29th,2012

Weight – 364 lbs

Body Fat % – 59.4%

Total Inches – 177″

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October 1st, 2012

337 lbs (-27 lbs)

44.6% (-14.8%)

168.5 (-8.5″)

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Michelle Sellers

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August 29th, 2012

Weight – 240 lbs

Body Fat % – 44.6%

Total Inches – 145.5

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October 1, 2012

224.6 lbs (-15.4 lbs)

38.6% (-8.6 %)

137 (-7.5″)

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**Note from me to Michelle and Brandi** – I want to let you know how amazing you both are. I have the utmost respect for both of you for starring this challenge right in the face and owning it. We are going to continue to work and there will continue to be bumps in the road. It it how you roll over those bumps that define you who are. You two are the definition of inspiration I am SO DARN PROUD OF BOTH OF YOU!!  Let’s show everyone how we roll! I ALWAYS got your back!

These ladies have something they want to tell you! I will be interviewing them on camera and will put a  blog post together with their video!

Make sure to encourage them on on our Burn Boot Camp Facebook Page!

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