The building blocks for a strong booty-starts in the kitchen!

The POWER of what’s on our plate:

If you are currently enrolled in our invigorating "Booty Camp" program, you're likely well aware of the focus on strengthening those glutes (and perhaps feeling a bit sore—we hope that means you're putting in the effort!). Our carefully curated booty-focused workouts are designed to help you achieve your goals for a shapely behind. However, we understand the importance of prioritizing nutrition in this bootylicious journey. That's precisely why we have filled our Summer Recipes section to the brim, ensuring you never get bored or stray from the path of progress! In today's blog, we will emphasize the significance of a balanced diet in your fitness journey, examining its profound impact on your body, mind, and spirit. Moreover, we're excited to introduce you to a delightful array of scrumptious recipes available in our app, perfectly complementing your "Booty Camp" experience and supporting your overall well-being.

1. The Importance of Diet in Your Fitness Journey:

No matter how intense your workouts are, if your diet is not on point, you might not achieve the desired results. Nutrition is the foundation of any successful fitness program. It provides our body with the essential nutrients, vitamins, and minerals necessary for optimal performance and recovery. The right style of eating can help you build muscle, burn fat, improve endurance, and increase your overall well-being.

2. How Nutrition Affects Your Body, Mind & Spirit:

a) Physical Impact: Proper nutrition supports your muscles during exercise, reduces the risk of injuries, and aids in post-workout recovery. It contributes to weight management, regulates blood sugar levels, and supports healthy organ function.

b) Mental Well-being: The food you eat influences your mood and cognitive abilities. A nutrient-rich diet can help boost focus, concentration, and memory. It can also aid in reducing stress and anxiety, enhancing your overall mental health!

c) Emotional Connection: Eating healthy can create a positive relationship with food, reinforcing your commitment to your fitness journey. It encourages mindful eating, leading to greater satisfaction with your meals and developing a sense of control over your nutrition.

3. Eating healthy doesn’t have to be boring!

Okay, now let's dive into the exciting part - our mouthwatering recipes designed to complement your "Booty Camp" program. So, what are our main focuses within this section of the program?

a) Protein-Packed Breakfasts: Start your day right with nutritious breakfasts that provide a sustainable energy boost.

b) Energizing Lunches: Refuel during the day with delicious lunches that balance carbohydrates, proteins, and healthy fats.

c) Nourishing Dinners: End your day with satisfying dinners that support your muscle recovery and repair.

d) Tasty Snacks: Keep your metabolism revved up and hunger at bay with snacks throughout the day!

4. Hydration is Key: Finally, don't forget to stay hydrated. Proper hydration is essential for optimal exercise performance, digestion, and maintaining overall well-being.

Here are few of our favorite recipes (see full recipe section HERE!)

BREAKFAST IDEA:

Strawberry Chia Pudding with Toasted Almonds

INGREDIENTS

1/3 cup chia seeds

1 (13.5-oz) can unsweetened light coconut milk

14 cup honey, divided

1 Tbsp fresh lemon juice

11/2 tsp pure vanilla extract

18 tsp salt

14 cup sliced almonds

1 (16-oz) pkg strawberries, sliced

12 tsp grated lemon rind

INSTRUCTIONS

Combine chia seeds, coconut milk, 2 Tbsp honey, lemonjuice, vanilla, and salt. Cover and chill overnight.

Toast nuts in a dry skillet over medium heat 2 to 3 minutes or until fragrant. Divide pudding among 4 bowls; top with 2 Tbsp honey,strawberries, lemon rind, and nuts.

Note: you can replace strawberries with blueberries

LUNCH IDEA:

Chicken-Avocado Club Sandwiches

INGREDIENTS

1 avocado, pitted and mashed

2 Tbsp 2% greek yogurt

1 tsp fresh lemon juice

8 (1-oz) slices sprouted grain sandwich bread, toasted 112 cups shredded rotisserie chicken (without skin)

4 slices nitrate free turkey bacon, cooked 1 tomato, sliced

4 leaves green leaf lettuce

4 cups cubed watermelon

2 Tbsp chopped fresh mint

Watermelon with Fresh Mint

INSTRUCTIONS

Stir together avocado, yogurt, and lemon juice; spread over bread slices. Layer 4 bread slices with chicken, bacon, tomato, and lettuce; top with remaining bread slices (or lettuce), avocado sides down.

Cut in half diagonally. Salad: Sprinkle watermelon with mint.

DINNER IDEA:

Chili Steak with Hawaiian Rice

INGREDIENTS

112 cups long grain brown rice

11/2 lb skirt steak, cut into 4 pieces

2 tsp chili powder

112 tsp finely grated lime zest, plus wedges for garnish

Kosher salt

2 cups chopped fresh pineapple

1 cup packed cilantro leaves, finely chopped

INSTRUCTIONS

Cook rice per pkg directions. Heat grill on medium-high.

Meanwhile, rub skirt steak with chili powder, lime zest and 12 tsp salt and grill to desired doneness, 3 to 4 minutes per side for medium-rare. Transfernto cutting board and let rest 5 minutes before slicing. Fluff rice with a fork and toss with pineapple and cilantro. Serve with steak and lime wedges, if desired.

Happy eating, friends!

"Decision Fatigue" what is it and how to avoid it!

Low-Level Decision Fatigue in the Wellness World

In today's fast-paced and information-rich world, taking care of our health has become more important than ever. With countless diet trends, exercise routines, and wellness advice bombarding us from every direction, it's no wonder many of us find ourselves experiencing "low-level decision fatigue." This subtle form of mental exhaustion can lead to feelings of overwhelm, indecision, and even hinder our progress towards a healthier lifestyle.

But first, what exactly is it?

Low-level decision fatigue in the wellness world refers to the mental weariness we experience due to the overwhelming amount of health-related information available. From fad diets promising quick results to conflicting exercise routines and constantly evolving health recommendations, it's easy to feel lost in a sea of choices, can you relate?! You’ll find 3 of our favorite ways below to avoid & deflect it!

1) Create a Schedule and Stick to a Routine

One of the most effective ways to combat low-level decision fatigue is to establish a schedule and stick to a routine. Having a daily or weekly plan in place eliminates the need to constantly decide on new actions, so you’re spending less time in your thoughts and more time on your health journey. Set specific times for meals, workouts, and self-care activities. This way, you won't waste precious mental energy contemplating what to do next, allowing you to focus on enjoying each moment and making progress toward your goals.

2) Follow a Program

At times, the endless number of workout options you can find right on YouTube can leave us feeling overwhelmed. Instead of spending hours debating which exercises to include in your routine, consider following a comprehensive program like the one in the BBH Fit App. Our summer program "Booty Camp," focuses on building strong, shapely glutes while offering a well-balanced approach to the entire body. By enrolling in a structured fitness plan, you can save yourself from decision fatigue and trust that the experts have already done the thinking for you! (More details below on Booty Camp).

3) Repeat Meals then Switch it Up

In the realm of nutrition, decision fatigue can also arise from constantly planning new meals. To avoid this, consider repeating meals for a week or two before switching it up. This practice not only simplifies your grocery shopping but also ensures you receive a consistent intake of essential nutrients. Once you've established a good stock of healthy meals, it becomes easier to swap them out and maintain a balanced diet without sacrificing variety. MYTH: Eating healthy does NOT have to taste boring & bland!

For all of you who want more BOOTY camp info…

Our exclusive "Booty Camp" program is designed to provide you with 8 weeks of full-body and glute-focused workouts that are sure to challenge and sculpt your physique. With the program's included nutrition plan, filled with delightful fruit and vegetable-based recipes and protein-rich meals, you can fuel your body for optimum performance and maintain a healthy weight throughout the summer. What's more, you'll receive constant coaching and check-ins from BBH Coaches, ensuring you stay motivated and on track. Here is one of our FREE videos, focused on proper glute activation: GLUTE DRILL VIDEO with Megan.

Don't miss out on this opportunity to level up your fitness journey without the burden of decision fatigue! Join our BBH.Fit community and join us on the "Booty Camp" adventure today. Your future self will thank you :)

WORKOUT Buddies:fun, science backed benefits!

We all know that post workout feeling. There’s really nothing that compares, does it?! And it’s been proven to scientifically reduce stress levels and boost overall health and even mental well-being. What’s an even more powerful approach than doing it solo?! With workout buddies! I was excited to see some exciting research recently shared on just how powerful it is to move together.

Recent research conducted at the University of New England College of Osteopathic Medicine has revealed an incredible finding: group workouts are more effective in improving the quality of life and reducing stress levels compared to individual workouts. We’ve already notices this at BBH with many of our clients preferring semi-private personal training sessions and our small group training optionso!

The POWER behind Group Fitness:

Lead researcher Dr. Dayna Yorks and her team recruited medical students, a group known for experiencing high levels of stress and reduced quality of life. Participants were given the choice to either join a 12-week group exercise program or follow a similar plan individually. The results were eye-opening: those who participated in group workouts experienced over 26 percent lower stress levels and reported an improved quality of life, while individual workouts yielded little improvement in stress levels and overall well-being.

The Benefits of Community and Encouragement:

Dr. Yorks suggests that the communal benefits of coming together with friends and colleagues for a challenging workout are what contribute to these remarkable results. When you exercise in a group, you not only benefit from the physical activity but also experience a sense of camaraderie and motivation. The support and encouragement from others can push you to new limits, creating a positive environment for personal growth and progress.

Improved Mental, Emotional, and Physical Well-being:

The participants in this study engaged in a group workout program known as CXWORX, which focuses on core strength and functional fitness. After 12 weeks of consistent group workouts, participants reported significant improvements in mental health (12.6 percent), physical well-being (24.8 percent), emotional well-being (26 percent), and a remarkable 26.2 percent reduction in stress levels!

At the end of the day exercise is not just about physical fitness; it is a powerful tool for managing stress and improving quality of life. The latest research supports the idea that working out with your buddies provide unique benefits beyond what individual workouts offer. In our opinion, the value of community, support, and motivation in achieving optimal health and well-being is essential.

This is our official invitation to JOIN US (apply here) for semi-private personal training to still get an individualized fitness plan with buddy training benefits or our small group classes to experience the transformative power of exercising together. And don;t worry if you don’t already have a buddy for semi private training- we’re in the business of buddy matchmaking! We love being part of peoples journeys in bettering mind, body & soul. Check out our offerings HERE !

Unleash your Booty Power!

Hey there, bootyful!

It's glute season! We are here to share our favorite benefits of strengthening your posterior muscles that go far beyond looks. We’re talking about strength, stability, and peak performance , and why working on your glutes is a game changer.

1. Injury Prevention: Protecting Your Body's Foundation
Strong glute muscles act as powerful stabilizers for your hips, knees, and lower back. They provide a solid foundation, reducing the risk of injuries such as strains, sprains, and imbalances. By strengthening your glutes, you're creating a fortress of support, ensuring smooth movement and decreasing the chances of sidelining injuries. Say goodbye to those frustrating days on the sidelines and hello to an active, injury-free lifestyle :)

2. Athletic Performance: Unleash Your Inner Athlete
Whether you're an athlete or simply a fitness enthusiast, strong glutes are your secret weapon for taking performance to the next level. From runners and dancers to weightlifters and yoga practitioners, well-developed glutes provide explosive power, increased speed, and improved agility. Fuel your body with glute power, and you'll experience a noticeable enhancement in your movement.

3. Posture and Balance: Stand Tall and Radiate Confidence
A strong booty means a strong foundation for your entire body. By strengthening your glutes, you promote proper alignment and balance, leading to improved posture. Good posture not only looks fantastic but also has numerous benefits. It can alleviate back pain, reduce muscle tension, enhance body mechanics, and even boost your self-confidence. Stand tall, exude confidence, and let your strengthened glutes be the backbone of your new, radiant posture.

Don't underestimate the power of your glutes – they can be a total game-changer in your fitness journey. These are just three of many reasons for our glute revolution!

That brings us to our EPIC annoucement … “Booty Camp” starting July 17th! An all new program all about booty focus. Check out the App to learn more about how it can benefit you! Booty Camp! Lear more here

What to eat all Summer long!

Happy Summer Solstice! When we think of summer, watermelon by the pool, grilling zucchini, peppers & chicken with the family and cooling off with a refreshing fruity popsicle become timeless traditions. And there are compelling reasons for why we love and crave it!

When it comes to summer nutrition tips, it's super helpful to focus on hydrating foods, lighter meals, and taking advantage of the seasonal produce available in your area. When the increased heat & sweating in the summer temps, eating foods high in water content is a great way to stay hydrated. Eating lighter foods in general is the perfect way ensure you avoid feeling sluggish. If you’re local to the Cleveland TN area, you can find a variety of delicious fruits and vegetables during the summer months.

Here are some of our favorite nutrition tips and foods that are typically in season in our area:

1. Stay Hydrated: Like we mentioned above, staying hydrated is essential this time of year. Our bodies are even more efficient at staying hydrated when we “eat our water” in addition to drinking it. Foods with high water content (melons, cucumbers, strawberries, tomatoes, celery, oranges & pineapple to name a few). You can add a natural electrolyte to your water too, like a pinch of sea salt & squeeze of lime. Or grab your favorite electrolyte powder to mix with water.

2. Enjoy Fresh Fruit: Take advantage of the abundance of fresh fruits available during the summer. In the Cleveland, TN region you’ll find peaches, blueberries, blackberries, raspberries, cantaloupes, watermelon and cherries. Pssst try our watermelon feta salad for a side dish! It’s in the BBH Fit app in the Nutrition Corner.

3. Live for Leafy Greens: Leafy greens like lettuce, spinach, and kale are usually in season during the summer. We like to toss into smoothies or use the leaves as wraps!

4. Aim for more color: Look for vegetables such as tomatoes, zucchini, corn, bell peppers, green beans, and eggplants. These veggies are super versatile and can be grilled, roasted, or used in stir-fries and salads.

5. Opt for Lighter Proteins: Choose lighter protein sources in the summer, such as grilled chicken, fish, tofu, or beans. These options are lighter on the stomach and go so well with fresh fruit & veggies!

6. Hydrate with Herbs: Fresh herbs like mint, basil, cilantro, and rosemary can not only add flavor to your meals and beverages, but can be a helpful tool with hydrating. Chop them and toss on top of salads, in dressings, marinades, or infused water for a refreshing spin.

7. Frozen Treats: Making homemade frozen treats using fresh fruit can be fun for the whole family. You can get creative and make popsicles with chunks of fruit (try using coconut water as your base, so you can see the fruit through the pop for a pretty treat! We also can’t stay away from smoothie bowls & fruit sorbets with the seasonal fruit this time of year!

Above all, remember to listen to your body's needs and make choices that align with your individual health goals. Enjoy the abundance of fresh produce during the summer season and experiment with different recipes to make the most of the local flavors! If you are needing some recipe inspo, don’t forget to check our Nutrition Corner in the BBH Fit App.

Happy Summer eating, friends!