Revealed: What Your Trainer Eats

You might think your BootCampSF trainer eats, sleeps and breathes burpees. And as much as we do #eathillsforbreakfast…we do actually eat. And no it’s not burpees.

So we asked around to see what our trainers are eating for breakfast and post workout.

Turns out, these trainers are one healthy bunch. Check out what they choose to fuel their day and workouts:

Katy
Favorite go-to breakfast:  Egg white veggie scramble with a slice of whole wheat toast.  I love that the scramble is easy to make and I get my day started right with veggies.

Favorite pre or post workout snack:  Protein shake because it helps my body repair after an intense workout. Or a handful of almonds since they help keep me full without being too heavy before a workout.

Lee
Favorite go-to breakfast: Oatmeal with peanut butter, banana and jelly plus an all-greens smoothie. Fills me up for a long morning of personal training and still gives me the energy to workout.

Favorite pre or post workout meal: Vegan tuna mayonnaise with baked potato and a huge salad with teriyaki dressing.

Tracy
Favorite go-to breakfast: Oatmeal with berries and banana. Simple and quick.

Favorite pre or post workout snack: Toast with peanut butter makes the perfect snack after a workout.

Rebecca
Favorite go-to breakfast: Greek yogurt with fresh raspberries, sprinkled with chia seeds. Good source of protein from the yogurt and amazing benefits from chia seeds to start my day.

Favorite pre or post workout snack: Small handful of almonds. The protein and good fats give me an energy boost.

Paul
Favorite go-to breakfast: Oatmeal! It’s heavy enough but light enough at the same time and gives me an easy breakfast option to incorporate fruits and grains together, leaving me with a satisfied stomach.

Favorite pre or post workout snack: I prefer to workout on an empty stomach and save my hunger for after the workout. My favorite post workout meal has to be any vegetable, rice, and meat combo. Its a very replenishing meal after a strenuous workout that digests easily and tastes great.

Molly
Favorite go-to breakfast: A protein smoothie with berries, leafy greens, kefir and a whey or pea protein and a hard boiled egg. I make my smoothies the night before and always keep hard boiled eggs on hand so I can have breakfast on-the-go!

Favorite pre or post workout snack: Green vegetable juice, fresh fruit + pumpkin seeds or a rice cake with almond butter. It’s always something small and light, there is nothing worse than feeling full during workout.

Insights from Jaw Surgery: Or How Recovery Is a Little Like a Fitness Journey

Hi BCSF Family!

Catherine (Cat), BootCampSF co-owner, here. We’ve likely emailed in the past, chatted on the phone or maybe I’ve even taught you a thing or two about kettlebells? I hope so! Well, I am currently on the couch with some chipmunk-esque cheeks because on Thursday May 8th I underwent a double jaw surgery and I wanted to share some insights with you.

I wanted to tell you all about this transformative life experience of mine because as I’ve waxed philosophical in the days leading up to surgery and as I’ve been recovering, I’ve had lot of time think about how this process has had striking similarities to the struggles we all go through with fitness and overcoming all the hurdles that get in our way. Seem like a stretch? Well, admittedly, since fitness is my life’s work, the parallels do come easier for me. But stick with me and maybe you’ll be surprised too!

You see, I’ve known that I needed this surgery for years. Since I was in my late teens, actually, but I put it off for so many reasons. Because it sounded painful. Because it’s expensive. Because who wants braces as an adult? And I’d thought that the only reasons to have the surgery were aesthetic: to be prettier, to fix my crooked jaw and look more “normal”. To be honest I thought that was shallow and I was better than that! I was a progressive San Francisco lady. But as the years wore on it became apparent to me that there were other reasons to do it: I had increasing pain in my left joint; my teeth were wearing unevenly; clicking and slipping of my jaw was just getting worse and worse. I had trouble eating sushi — I had reached a tipping point, because a life without sushi is no life at all, am I right?!

And call me crazy, but I know that most of us have gone through this with fitness and with weight loss. We know we need to start. And maybe sometimes we are angered by the shallow aesthetic-driven fitness culture that exists. And you? You are better than that. We live in open-minded San Francisco, right? But just as my jaw surgery was for far more serious reasons than the aesthetic, we hope that you know that there are more reasons to exercise than looking better for bikini season. For the health of your body and mind. For the health of your soul.

It’s always hard to start a new routine and we know it won’t be easy. The road to jaw surgery and the recovery is similar. It has been an emotional journey and the past week the physical aspects have been tough. Feeling weak enough waking up from the anesthesia to need help walking to the bathroom is not a feeling I am used to. But I know that I, too, have been down this road before. Workouts are not always comfortable. When I first started attending BCSF after college, I thought I’d need a wheelchair after experiencing the soreness of a lifetime! We’ve all been through it. We know that running is hard, that burpees are awful and that sometimes squats feel impossible.

But, getting over that hump is what it’s all about, right?

It’s that feeling you get a few months are starting your workout routine that everything seems…easier. Or maybe, just, not easier, but not impossible. I was looking for that moment in my recovery process and it’s been happening every day. I am just six days post-op and my swelling has receded amazingly well. I’m not taking any more painkillers. I am walking my dog, I am getting back to my BCSF admin work.

(Day after surgery on left, today on right! I can even smile a little bit!)

You see, here is the part where I feel fitness is not a metaphor and simply a direct player. My recovery is going swiftly. Despite having a particularly complicated jaw surgery (5 hours under the knife!) I seem to be hitting recovery benchmarks days and weeks ahead of many of the hundreds of people I have connected with online that also have had similar procedures. I can’t help but see a connection between my commitment to fitness and healthy nutrition in my everyday life as playing a major role in an easier recovery process. I am certainly no doctor, but it’s clear that I am ahead of the game for which I am very grateful!

This proces isn’t something I could have done alone. I have an amazing community of people helping me. My orthodontic team, Dr. Good and Sears, have been amazing (Dr. Sears has done many sessions of BCSF!). And while I was in the hospital my pup, Stella, was at Didgeridog – her favorite place in the world besides the dog park. My sister helped me throughout my hospital journey and the first few days at home (there is nothing better than your big sister rubbing eye cream on your face the morning after jaw surgery!). And my brother, Keith (BCSF founder!) left his adorable kids for a few days to stay with me and make sure I was fortified with enough smoothies.

Friends and BootCampers have and will be swinging by with smoothies and soups. Neighbors have come by to take Stella to the park. And knowing that our amazing team of trainers would take care of you guys and put you through your workouts was such a relief. Of course, I owe a special shout-out to Trainer Katy who continues to support my admin work and will be taking our phone calls for weeks to come as I am wearing a splint and am unable to speak clearly.

The thing is, is you don’t need to go your fitness-journey alone, either. Whether it’s BCSF you lean on (and you should!), your friends, spouses/partners, or co-workers, you absolutely need SOMEONE in your corner. Because change is scary. Being uncomfortable sucks. And being able to lean on someone when the going gets tough can often be the tipping point to success. Because to be honest, without my best friend, Lindsey, giving me the push last year to finally get that surgical consult I would have kept putting it off. Her simple words of advice ring true for so many things: “What’s the worst that could happen?”

I’m glad I didn’t have to go through surgery alone. And please don’t force yourself to go through your fitness journey alone, either, just because you think you “should” or because you’re “independent”. We are definitely greater together.

Thanks for reading and I cannot say enough thanks for having you be a part of our BCSF community. I am truly lucky to have the best members a company could ever ask for. My life is so much richer for having you all in it. Thanks for being a part of the ride!

See you outside,

-Catherine

What To Eat Before And After Your Workout

If you’re spending time and money working out, we’d guess that you’d like to be getting the most out of your nutrition as well. If you’re wondering what to eat before or after a workout, you’re not alone. It’s a common question here at BootCampSF.

And you’re right…your nutrition is an important aspect of your fitness. What we eat has a huge impact on our health goals and how we perform in our workouts.

Let’s give you some info on how and what to eat right before and after your workout so you can get the most out of every last push up and burpee.

First of all, you should be familiar with the macronutrients. The three macronutrients are protein, fat and carbohydrates. The most common to approach pre and post workout meals is by playing around with these macronutrients.

Before a workout

What:
Simple carbohydrates + protein + little/no fat

When:
Meal 1-2 hours before
OR
snack less than 60 minutes before

Why:
To fuel your workout you want to eat a meal or snack prior to working out with enough time to digest. Carbohydrates are the easiest food for our bodies to convert to energy so it makes sense that that carbohydrates that are easy to digest is what we want to eat right before a workout. These are called simple carbohydrates.

What is a simple carb? Fruit, vegetables, legumes and whole grains are healthy, whole-food simple carb options. (By “whole food” we mean non processed. For example, cereal is a carb but highly processed one. Try to choose carbs in their whole food states).

We also want to include protein in your pre workout meal. Protein will help balance your blood sugar and help prevent muscle breakdown for after the workout.

If you’re eating a snack less than 1 hour before a workout, too much fat might make you feel nauseous or slow you down. Avoid proceed foods, sugars, coffee and other stimulants right before working out.

In general, think light and easy to digest foods.

What to reach for if you’re snacking:

  •  banana or green apple + nut butter
  •  berries +  organic cottage cheese or organic full fat yogurt
  •  hard boiled egg

What to reach for if you’re eating a meal:

  • egg scramble with onion, tomatoes and black beans
  • steel cut oatmeal topped with nuts, seeds and berries
  • leafy green salad + serving of chicken, salmon or steak + garbanzo beans + quinoa + vegetables like bell peppers and cucumber + olive oil and vinegar.

After a workout

What:
Protein + Healthy Fat + Carbohydrates

When:
Meal 1-2 hours after
OR
Snack less than 60 minutes after

Why:
Post workout nutrition is all about balance of our three macronutrients. We need protein for recovery and repair. Protein is also the nutrient that enables us to grow new muscles. However, no need to feel guilty if you didn’t slam down a protein shake. A balanced regular ‘ol meal or snack is all you need.

Regardless of in the intensity of our workout, we use up our stored carbohydrates. Replacing these carbohydrates “re-stocks” our energy stores to be used in our next workout.

Including a healthy fat (avocado, nuts and seeds, virgin oils) will make the meal a “balanced” meal and keep us feeling satiated. The key here is balance and nutrient density.

Bottom Line
If you regularly workout 3-5X per week for 1 hour or less just remember a balanced and unprocessed diet with sufficient protein and vegetable intake is all you need. Choosing quality foods will trump when you eat every time. And choosing foods that make you feel best trump any “rule” or “should”.

Actionable Step
Next time you eat, think about the three macronutrients. Ask yourself: does this meal/snack have…

Protein?
Fat?
Carbohydrates?

Pretty soon, you’ll be eating balanced meals like a pro and feeling so energized you just might do an extra burpee…just because you feel like it.

 

 

 

Recent Photos from BCSF Classes!

Your average BootCampSF class feels a little like this…

We plank. We jump. We hive five. We see sunrises. We watch sunsets. We see double rainbows. We smile. We work together. We work, we work, work.

This is your Brain on Exercise: IDEA World Convention

This past week while attending the IDEA World Fitness Convention I had the pleasure of attending a lecture by Dr. Terry Eckmann a professor from Minot State University in North Dakota. In many ways her lecture was very self-gratifying for those of us that work in fitness:  exercise is good for you and it’s good for your brain. We feel this intrinsically, right? As in, it’s obvious to us because we feel this in palpable ways:  we feel more refreshed, awake and are able to focus after a fantastic, butt-kicking, morning workout. But delving into the science of this matter is helpful because it provides legitimacy to these things that we think are simply feelings or nice side effects to exercise, when in fact there is some pretty powerful stuff going on in your head!

Quick Facts About the Human Brain

*The average brain weighs 3 to 4 pounds; or on average, 2% of your body weight.

*The average brain consumes 20% of your body’s energy.

*The average brain uses 1/5 of your body’s oxygen.

In terms of these quick facts, some interesting things to note are that 20% of your daily energy supply (essentially your calorie intake) is used by your brain, even though it’s only about 2% of your body weight. Food for thought, indeed!

30-minutes of Consistent Moderate to Vigorous Aerobic Activity has the following effects on the brain:

*Stimulates BDNF, which causes neurons to fire more efficiently. BDNF = Brain Derived Neurotrophic Factors.

*Increases neurogenesis in the hippocampus. I.e. you generate new neurons.

*Gets oxygen and glucose to the brain faster.

*Repetitive gross motor movement strengthens dendritic branching. The more branching there is, the more communication there is between these brain cells. In the end, you have a more “active” brain.

*Reduces obesity (obese persons have twice the risk of dementia).

*Improves mood and elevates stress threshold (i.e., things don’t bother us as much).

*Balances brain chemicals and system functions.

*Prepares the brain for optimal learning.

Exercise also increases levels of key neurotransmitters and neurotrophic factors, specifically:  dopamine, norepinephrine, serotonin and BDNF.

Dr. Eckmann told us that in many ways, BDNF is “miracle grow” for your brain. And the good news is that all the research shows that exercise increases BDNF and in studies, it continued to increase even after 90 days, which is amazing, as we all assumed that it would plateau at some point. Dr. Eckmann suggested that there hasn’t been distinct research into figuring out when increased BDNF production does plateau.

I walked out of her lecture focusing on a few things, but mainly my thoughts revolved around our motivations to exercise:  sometimes you may not see the precise results in your body that you are looking for. It can be a let down when your abs are not perfect. Maybe you are gunning for a sub 2:00 hour half-marathon and you’re on your 3rd attempt. But, this lecture caused me to focus on the reasons to keep yourself motivated even if you haven’t met those aesthetic or performance goals yet, that is, that your body is responding to the hard work that you are putting in out there, it may just not always be as fast to work in the areas that we want to see it (to be clear, we know you can meet those aesthetic and performance goals, too, with a little time and hard work).

We may not be able to see the changes happening in our noggins, but all this research shows us that it’s happening. And that, my friends, is as a good a reason to get out of bed and show up for your workout as any that I can think of.

P.S. If you’re interested in Dr. Eckmann’s resources, she has an extensive list of the research articles she referenced/utilized in her lecture that is simply longer than is practical to include in this post. If you’re interested in receiving this information, please just give us a shout!

 

Fighting Back Against the Snack Attack

Since moving to San Francisco last year I’ve been working from home which is a blessing and a curse in equal amounts. Working in pajamas gets major bonus points but having constant access to my kitchen can be a real pain in the you know what. Actually it’s more of a pain in the zipping up my jeans department.

That being said it’s not like I’m not fully aware of what types of foods trigger “snack attack” moments in me. I don’t keep sweetened breakfast cereals in the house, ice cream, or candy. My issues with Wheat Thins alone might have enough angst to fill an entire novel so those are out too. When I make cookies and other high calorie baked goods for my blog I try one and then ship the rest off to my boyfriend’s office because keeping them around the house for extra sampling is how I got here in the first place. I also live next door to a Panera and it quite cruelly smells like cinnamon rolls 50% of the time. Jerks. But in the end my one true nemesis and downfall is cheese.

How do you quit cheese?! I simply can’t do it. But I have managed to curb my love a bit via individually packaged means. For instance, I’m a huge fan of Precious Pepper Jack Cheese Sticks and the reduced-fat Colby-Jack Sargento snacks. They even make Brie Bites these days which are absolutely fantastic. These all offer just enough of a cheese fix that I can eat one and stop dreaming about gigantic bowls of macaroni and cheese and the like.

Of course a girl can’t live on cheese snacks alone so I’ve also been trying to make or have on hand a lot of the following items to keep me honest in the all things edible department.

Avocado Toast
Every time I eat an avocado I feel a little sad about the fact that I didn’t even try an avocado until I was something like 20 years old. RIDICULOUS. I feel sad about all of the amazing avocado opportunities I missed in my “I’m a picky twit” phase. My favorite way to eat them is mashed and spread on whole wheat toast or an english muffin sprinkled with sea salt, freshly ground pepper, and a lot of spicy red pepper flakes. I sometimes also drizzle a tiny bit of extra-virgin olive oil but honestly that’s sort of overkill. Sometimes I also just eat all of the above in a bowl and skip the extra carbs too.

Banana “Ice Cream”
So ridiculously simple and so delicious. No heavy whipping cream, eggs, or sugar touch this dish but it tastes creamy and rich. Get the whole scoop (so to speak) on how to make this dead simple dish at The Kitchn.

Hard or Soft Boiled Eggs
When I tried to do the Paleo, Primal, and Four-Hour Body diets at various times I ended up hating eggs. I couldn’t stand eating them for breakfast and I wasn’t a big fan of having potato-less beef stew at 6:00 AM every morning so eggs always seemed like the only option. I’m way over that aversion now and will happily pop a couple of eggs into boiling water for a protein packed snack. PS: adding 1/2 a teaspoon of salt to the pot really does seem to help get those finicky organic egg shells off in less than 100 tiny slivers.

Quinoa
I’m in love with quinoa. I can’t cook it properly on the stove top though so if you have a similar problem with your quinoa coming out in a mushy mess I urge you to try cooking it in your rice cooker. I make great big batches and then just let it cook and steam until it is fluffy and lovely. Then I pack it away in the fridge and have a cup with roasted red peppers or edamame (really you can throw anything on there). This has been a go-to lunch for me recently and I can’t rave enough about the versatile nature of this grain. There’s also a great cookbook out now that has a ton of quinoa recipes to get your started on your own quinoa kick from morning to night.

Those are a few of my favorite snacks right now. I’d love to hear about any tips or tricks you have for keeping the cookie monster at bay!

Oh Hi, Slow Cooker!

Do you own a slow cooker aka crock-pot? Chances are that you do. Here’s a hint. It’s probably hidden in the back of a closet or cupboard somewhere, and if you don’t then they’re seriously easy to come by. I’ve even seen them for sale in Walgreens and CVS. You know for all those times when your to-do list reads: pick up some gum, a Mother’s Day card, and a slow cooker.

My most vivid crock-pot memory hails from my grandmother. She used to make a killer crock-pot beef stew that I absolutely loved. Mostly because it was full of potatoes, turnips, carrots and zero peas. My mother made her stew with peas and I was a great big twit and refused to eat them. I have no idea why I thought turnip was awesome and peas were the devil. I certainly don’t feel that way now. However, as part of my dinner time argument, I often pointed out that the family dog would literally eat around peas if any happened to be on a plate set down in front of him. Matlock would have been proud of my evidence gathering skills.

So what are you supposed to do with this big plugged-in pot once you get it home? Well, there are pretty much a million-and-one things you can cook. Some of them are fantastic ideas that will yield great tasting and healthy meals while others encourage you to make macaroni and cheese and (I kid you not) cheesecake in your new kitchen toy. Let’s not focus on those right now though. I’m here to inspire you to give your crockpot another look, not make you gain ten pounds.

Breakfast Ideas
These get-up and get-going dishes will be the perfect thing to wake-up to on mornings when you workout. Plus, imagine how good your home will smell when the alarm goes off and you have a steaming pot of oats, apples, or eggs just waiting for you in the kitchen.

Overnight Oatmeal with Apricots and Buttermilk
Effortless Crockpot Breakfast Burritos
Slow Cooker Baked Apples
Crockpot Whole Grain Breakfast Cereal
Peach and Coconut Quinoa

Dinner Ideas
Here’s where the real fun starts. Who wants to slave over a hot stove after you’ve gotten up early to run around outside with your fellow bootcampers and slogged your way through another day at the office? Even though I love to cook I still answer with a resounding, “Not me!” at least a few times each week. Fortunately, if you own a crock-pot you can toss a few simple ingredients in the bowl, set the controls, and arrive home to a drop-dead-delicious dinner with very minimal additional evening effort.

Pulled Pork with Low-Sugar Barbecue Sauce
Crockpot Chicken Tortilla Soup
Slow Cooked Boston Baked Beans
Whole Chicken in a Slow Cooker
Homemade Crockpot Marinara Sauce

Of course, after looking at all of these recipes I’m seriously starving! If you’d like some helpful tips on choosing a crock-pot that will work best for you definitely consider checking out this post from SlowCookerFromScratch.com. It features a great round-up of reviews and frequently asked questions. These ladies and gentleman are serious about slow cooking and will have you hooked in no time at all.

Additional Blogs to Gather Recipes From:

http://crockpot365.blogspot.com/
http://www.slowcookerfromscratch.com/
http://www.skinnytaste.com/2007/07/crock-pot-recipes.html [with Weight Watchers Points]
http://www.coconutandlime.com/search/label/slow%20cooker
http://www.theperfectpantry.com/slow-cooker-crockpot/

I also made a new Pinterest Board for you to follow if you’re into that sort of thing. It’s called “I Swear I’ll Use My Slow Cooker Someday.”

Finding Fitting Music to Get Fit With

Are you good at making mix tapes? If so let’s chat because I’m so tragically not. I never fully understood or put into practice all of the so-called fundamentals necessary for arranging (with High Fidelity level fanaticism) music into painstaking order with proper beats per minute perfectly balanced with obscure tracks and tongue in cheek references. Also, I’m dating myself by even referencing the word “tapes.” You can’t even call them mix CDs anymore. Honestly, when was the last time you bought an actual honest-to-goodness CD that wasn’t impulse shopped from the counter at Starbucks while you clutched a latte and stared at a Top Pot Doughnut with longing?

So, yes, when it comes to mix tapes, CDs or playlists I am utterly hopeless but wow do I love it when someone else makes a mix for me. To that end I love Spotify. Are you familiar with this service? There is a free version but for $10 a month you can get unlimited access to millions of songs without annoying ads. If you already have an extensive collection of music housed in iTunes you can still sync it with Spotify for everyday streamlined use. Best of all they have an excellent mobile app that allows you to access the service (and all of that music) with wireless or you can specify specific playlists to be downloaded for use in an offline mode. Plus you can easily create playlists that you can share with friends or keep private. It’s totally up to you.

You might be wondering why I’m bringing this up. Frankly it all ties back to running and my continued inability to improve at it. I call shenanigans on my inner monologue and I suspect I can run much further and longer than my very critical thoughts seem to insist. So in an effort to block out those very loud, “let’s stop moving now” impulses I started listening to my iPod again when working out outside on the weekends.

In the meantime, something desperately needs to be done with the music currently housed on my device. Yesterday, and I’m not making this up, the Bangles came on, followed by a Whitney Houston song (too soon!), and then Sunday Morning by No Doubt. Not to even mention that I hit skip about a dozen times when something even more annoying started to play. Then I’d get distracted and usually end up stopping.

So I’m hoping to use Spotify to find some good workout mixes that I can save for later use and that don’t make me roll my eyes whenever the next track starts.  So far I’ve identified these as being good possibilities to try out.

Work It Out! by Sony UK

2012 Running Music by Runner’s World

The Utlimate Running Playlist

Zone Out Music for a Morning Run

What are your favorite songs to work out to? Maybe together we can create a collaborate playlist for BootCampSF on Spotify? If you already have spotify you can access the playlist at this link or check it out below. I’ve added a few tracks to get us started and can’t wait to see what you like exercising to as well!

http://open.spotify.com/user/erinnichols/playlist/1vMHfYlR8h4LKQv2KqqJsR

A Note on iPod Use From BootCampSF: For most BCSF sessions, we prefer that you not use your headphones during class so that your instructors can keep you safe and ensure you hear all the directions. But if your class is doing a run day, just check in with your instructor to let them know that you’d like to jam out during your workout!

Getting Fit and Staying Motivated with Pinterest

Are you on Pinterest? In case you somehow managed to miss the major press this addictive site has been racking-up the basic premise of Pinterest is that it’s a visual way to collect, organize, and share your favorite online content. Each item that you add to your account is known as a “pin” and each of these pins can be easily organized into likeminded collections known as “boards.” I’ve been there since last March but it wasn’t until this past Christmas that it made the transition from occasional check-in to daily must-do. Want more info? Click here for an in-depth tutorial about getting started with Pinterest.

My pinning habits run the gamut from recipes to furnishing my imaginary beach house and even a board dedicated to all things Kate Middleton. It might sound like a silly waste of time initially but honestly until you’ve lost multiple hours of your day going down the Pinterest rabbit hole then you probably won’t understand the hype. I suggest you give it some time, connect to some of your friend’s accounts and see what shakes out. I’m willing to bet you’ll soon find yourself consulting the site the next time you need to make a grocery list, plan a dinner party, or buy a unique gift.

One of the key tenants of Pinterest is also that it serves as a source of inspiration for users. To that end BootCampSF has begun to curate their own boards on the site. If you’re a boot camper then I suspect that fitness and healthy living are important parts of your life, but finding information on these subjects can be time consuming. With Pinterest you can discover oodles of information in one place and easily pick and choose the items that interest you most for later consumption.

Of course, not all information is created equally online. While there are a lot of excellent tips posted on Pinterest you will also inevitably come across unhealthy and downright wacky images and ideas. If it sounds too good to be true it probably is and if an image makes you cringe move on to a better board.

In addition to the BootCampSF account (which is just getting started) you might also find some of the following boards and users great jumping off sources for healthy recipes, workout clothes, and even motivational quotes. Happy pinning!

If you’re already an avid pinned please let us know and leave a url to your profile and/or your own favorite fitness pinners in the comments on this post. We’d love to follow you and hear your recommendations!

7 Make Ahead Muffin Recipes to Kickstart Your Day

Whenever a new bootcamp session begins you’ll inevitably hear about the importance of eating something before you come to class. Classic responses to this never-ending conundrum include everything from a piece of toast to a banana. I tend to usually make an english muffin with peanut butter as that seems to be the right amount of food that can give me a little energy at 6:00 AM and not make me feel ill if we have to do sprints in the first 10 minutes.

But boy does it get boring! What I really like to do, if I can get my act together on Sunday evening, is bake a batch of muffins. Then I can just grab one on my way out the door and eat it as I walk to class. Of course, not all muffins are created equally. My absolute favorite muffin recipe is actually for bran muffins. Sounds good for you, right? Not so much though as the batter contains an entire stick of butter and a cup of sour cream. They’re really delicious but ingredients like that sort of defeat the purpose of getting out of bed to workout so it’s probably best to save those for a weekend treat.

Thankfully there are oodles of make ahead muffin recipes that are composed of much more diet and exercise friendly components including a host of great replacements and additions to white flour and sugar. Perhaps one of the following will make it into your weekday rotation? Personally, I have my eye on the Spinach and Quinoa Muffins.

Primal Pumpkin Nut Muffins via my blog, ErinCooks.com

Whole Grain Almond Poppyseed Muffins via Amy of Nook and Pantry

Gluten-Free Mango Muffins via Marla at Family Fresh Cooking

Spinach and Quinoa Muffins via Lisa at Dandy Sugar

Almond Meal Banana Muffins via Gabrielle at Honest Fare

Beet and Oat Muffins via Sonia at The Healthy Foodie

Low Fat Whole Wheat Blueberry Muffins via Gina at SkinnyTaste