A Beginner's Guide To Eating Clean & Training Mean - Burn Boot Camp
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A Beginner’s Guide To Eating Clean & Training Mean

September 19, 2016

Growing On Your Journey

Kiah Douglas, Head Trainer of Burn Boot Camp Sandy Springs brings us back to the basics of how to clean up our diet and work hard in the gym.You don’t need to be a beginner to find Kiah’s segment helpful!

Kiah gives us the advice we need by breaking the segment into five helpful categories. Whether you’re a seasoned pro or just beginning in your fitness journey, these tips can help you reach your fitness and nutritional goals. 

“Eat More, Lose More”

CRAP vs. FOOD is an important lesson we practice and preach here at Burn Boot Camp. CRAP is an acronym that stands for Carbonated, Refined , Artificial, and Processed. FOOD is an acronym that stands for Fruits/Veggies, Organic (lean meats), Omegas/Fats, Drink (more water). To turn your diet around, switch CRAP with FOOD.


Macros can seem complicated, but they really only consist of fats, proteins and carbohydrates. It’s important to reach the ratios of 45% protein, 35% carbohydrates and 20% fats to gain muscle and lose fat. Meeting with your trainer can help you dial in on how to meet those ratios so that you can fuel your body after your tough camp.

Understanding Labels

Kiah takes us “grocery shopping” to give us a great representation of how to read labels successfully so that we can meet our macros. It’s important to eat your meals with the majority of your macronutrients being protein. Kiah’s grocery shopping examples can help you get started with clean eating!

What To Eat Pre/Post Workout

A common issue found that leads to stagnant weight loss is not eating enough. It’s important to eat both pre and post workout to prepare and replenish your body. Ignite is a great way to feel more energized before a workout, but can also be accompanied by a snack like half of a banana. Additionally, Afterburn is a clean, post-workout protein that helps your body replenish what it has just burned in camp.

Experiencing Delayed Onset Muscle Soreness

DOMS can be experienced 24-48 hours after a workout, which is the inflammation and soreness of your muscles. This might happen to people who haven’t worked out in awhile. It’s imperative to fuel your body with anti-inflammatory foods!


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2 responses to “A Beginner’s Guide To Eating Clean & Training Mean”

  1. I would be there but I don’t speak English well. What can I do? I never do that kind of exercises but, I would like to try it could you tell me how much is for month? Thank you for you time and help!! Att Fabiola

    • Hi Fabiola! We would love to talk to you about joining Burn! If you visit our website you can find a location near you and speak with an owner about joining! Let us know if you have any other questions.