Hey Fitfam, I am so excited to share today's brand-new podcast episode with you!

In this episode, I sit down with one of our most favorite BCC partners, registered dietitian, Rachael McClellan.

And, we answered YOUR questions about food, sugar cravings, weight management, and menopause.

Here's a little peek at what we dove into 👇

🥗 Healthy Eating
• How to eat healthier without giving up the foods you love
• How many calories you really need in a day
• What sugar cravings actually mean
• How to tell if your gut microbiome is healthy

⚖️ Weight Management
• The fastest healthy way to lose weight
• Why the scale might not be moving even if you're "doing everything right"

👩‍🦳 Midlife & Menopause
• How to maintain muscle as we age (this one is HUGE, especially for my peri/menopause girls)

👶 Lifestyle & Emotional Health
• What to do when stress or emotions lead to eating

It's an honest, real, shame-free conversation — and I know you'll walk away with something you can use today.

If you love it, please forward it to a friend or another chica who might need these reminders today.

And, if you would like to reach Rachael directly, email her at phm_nutrition_exercise@outlook.com and make sure you put "BCC camper" in the subject line. You can also visit her website at:

Home | Personal Health Management LLC

Lastly, once you finish listening, would you take a second to subscribe to our podcast? It takes just a few seconds and will guarantee you don't miss out on upcoming episodes! Click here to subscribe!

Thank YOU for all your questions and curiosity. I love we are on this journey together. 💛🖤

Hoo-Aah!
The BCC Team

Celebrating the campers, trainers, and moments that built our FitFam.

Hey Fitfam 💛

Can you believe Boot Camp Challenge® is celebrating 24 years?! 😱

To mark this huge milestone, I gathered some of our incredible BCC trainers for a special anniversary podcast. Together, we share:

🎙️ Our favorite camper stories — the ones that made us laugh, cry, and cheer.
💪 What inspired us to start coaching (and why we still love it decades later).
🖤 How Boot Camp Challenge® began and the moments that changed everything.
👯‍♀️ Why this Fitfam means so much to us, to our campers, and to YOU.

This episode is a total heart-hug. You'll hear stories of courage, connection, and community that remind us all why we show up — not just for the workouts, but for each other.

Thank you for being part of our story — whether you joined us last week or 20 years ago, YOU are the reason we're still here, 24 years strong.

Love you,
Lors 🖤💛

Fitfam, this week on the podcast, I had the most fun sitting down with our returning guest, Sarah Weitz, RD, to talk about some of the biggest questions women over 45 are asking right now.

And, in case you are new to our crew, Sarah Weitz is a Registered Dietitian who has been working with BCC for over 15 years to provide evidence-based nutrition education for BCC trainers and campers. She is a Director of Operations for the Michigan State University College of Osteopathic Medicine, a senior academic specialist in curriculum development, and also teaches histology, pathology, and Medical Nutrition Therapy for first- and second-year medical students.

We went deep on peri/menopause, GLP-1 weight loss medications, protein, and creatine, and wow, the takeaways were so good! Here are a few of the questions she answered...

• Do you need extra protein if you're on a GLP1 shot?
• Should you eat before you work out? If so, what?
• Do you need protein shakes or supplements?
• What supplements are recommended when you're in peri/menopause
• What is creatine, and should you be taking it?
• Are electrolytes okay to drink daily?

So much, right?! And this pod is a long one, so you'll have time to get your walk in while you're getting your learn on. 😊

Thank you so much for submitting all your questions and requesting Sarah back. YOU are why I do what I do.

Love you,

Lors

PS: Once you finish listening, would you take a second to subscribe to our podcast? It takes just a few seconds and will guarantee you don't miss out on upcoming episodes! Click here to subscribe!

If you found this to be helpful, we would love it if you would share it with your friends.

Now get out there and keep going for your goals one step at a time. Invest in yourself!

Hoo-Aah!
The BCC Team

Hi, my friends, I hope you are having a most awesome day!

Guess who's back in the house? Our very own mental health guru and BCC legend, Kayla Burton! It's like a family reunion, and everyone's invited!

Kayla's been part of our BCC fitfam for over two decades now. She's not just an alum; she's a full-blown LPC and with her own practice, Burton Counseling, LLC. Talk about an overachiever! 😊

In our latest pod, we tackle the notorious seasonal depression – yep, the one with a fancy name, Seasonal Affective Disorder (SAD). And we're diving deep.

We'll be deciphering the fine line between the Winter Blues and SAD like we're on some kind of emotional CSI mission. And Kalya's got the lowdown on recognizing those tricky warning signs.

And hold on to your sunlamps cuz we're uncovering the ultimate mystery; how to start asking those big questions, and guess what? It starts with Y-O-U. Yep, you heard that right. You're gonna have to spend some quality time with yourself.

If that's not enough, Kalya's sharing with us some awesome resources and tips on finding your own therapist. Plus, she says we all need a vacation. Oh, yes, please!

Thank you, as always, for your brilliant suggestions and questions. You are so wicked smart!

Love you,
Lors
xoxo

Hi, my friends, I hope you are having a most awesome day!

I invited back one of our most favorite guests, Abby Langer, a Toronto-based registered dietitian and the author of the best-selling book, Good Food, Bad Diet.

If you haven't met Abby yet, here's a quick rundown;
- She is the author of the bestselling book, Good Food, Bad Diet.
- She is a total gangsta when it comes to myth-busting. Like straight up in her blogs, on her social media, in the national news organization, and on our podcast. She has no problem calling out the charlatans and dares us to look at the truth. #truthteller
- She's funny and wicked smart. And she cusses, which makes me laugh.

Here are some of the topics we covered in this episode;
- Gut health (yep, those supplements are a LIE).
- Diet Coke will kill you (again, another LIE).
- Can you get enough estrogen from food (nope!).

We also talk about the new weight loss drugs (Wegovy and Mounjaro) and how they are changing the world, how changing your diet is so much more than just changing your food, and loads more.

If you have any time, I would LOVE for you to listen to Abby. I am so excited to share her knowledge, education, and her sense of humor with you. She is amazeballs!
One more thing, please continue to send me your ideas, comments, and suggestions (Abby Langer was one of them!). YOU are why I do what I do.

Love you,
Lors
xoxo

PS: If you want to follow Abby on social, her Instagram is @langernutrition, Twitter - @langernutrition, Facebook – Abby Langer Nutrition.

Tony contracted the Covid virus on Christmas Day, 2020. And seven months later is still dealing with lingering side effects.

Fatigue, check.
Heavy legs, check.
Head full of pressure, check.
Itchy skin, check.
Brain fog, check.
Loss of taste and smell, check.
The list goes on…

Until yesterday. Seven months later as fast as he lost it, it came back. 206 days later.

And it was so emotional. We laughed and we cried. And ran around smelling all the things. And tasting all the things. And then smelling all the things again.

And, if you know my husband, I give you zero guesses on his first meal. Yep, it was pizza.

It was a pretty amazing day.

And as we were talking throughout the day, I asked him what was the one thing that got through all those long months. He said hope.

So, I asked him if we would join me on a podcast to share his story with you and to hopefully, bring YOU hope.

And, he said yes. Cuz he's awesome like that.

So, grab your coffee, wine, or your running shoes and hit play.

One more thing, if you are still struggling with Covid, keep the hope. We feel you and we are praying for you.

Again, so appreciate you taking the time to listen to our podcasts and share your thoughts, ideas, and comments. And, if you have any topics, you would like us to discuss in future podcasts, please email me and let me know. The best ideas always come from you.

Much love,
Lors and Tony

You can't cheat sleep.

Over the years, we've learned to sacrifice sleep. I'll just stay up later, I'll wake up earlier…

But, you're actually sacrificing so much more than your sleep. By shortchanging your sleep, you are compromising:

Your mood

Your performance

Your hormonal balance

Even your immunity

And, so much more…

We sat down and talked with Dr. Joseph Ojile of the Clayton Sleep Institute in St. Louis and learned some things that will change the way you think about sleep.

First, start thinking of sleep as a pitcher of water.

When you go to sleep at night, your pitcher is empty. While you sleep, you are filling up that pitcher with water, or energy.

As you go throughout your day, you are emptying out that pitcher.

If you are sleep deprived, you are pouring from an empty cup.

If you are constantly moving around your sleep/wake times, your hormones can't keep up. They're misaligned. It's as if you got on a plane and flew to Paris. You've effectively given yourself jet lag and you didn't even get to see the Eiffel Tower.

Dr. Ojile gave us so much great intel, including:

• The positive results they've seen from low dose melatonin (Exactly how much to take and when to take it)
• How sleep and weight loss are related
• How much sleep you need (it's written in your genetic code)
• What to do when stressors wake you up in the middle of the night

AND, you know what's crazy? Most of us are doing the exact OPPOSITE of what we need to be doing and, in effect, we are training our brain to continue to keep waking us up in the middle of the night.

While 2020 has been a challenging year, many people have used it to really dig down into better sleep habits, exploring what works best for them. Don't expect bad sleep habits to be fixed overnight. Just like with exercise and diet, it takes consistency and stability.

We've jam-packed all this intel and more into this podcast for you!

The Clayton Sleep Institute is a leader in diagnosing and treating a full range of sleep disorders, providing both in-clinic and home sleep tests. Talk to your doctor about seeing them because – at the end of the day - sleep is the most basic form of self-care.

Learn more about them at claytonsleep.com.

Again, so appreciate you taking the time to listen to our podcasts and share your thoughts, ideas, and comments. And, if you have any topics you would like us to discuss in future podcasts, please email me and let me know. The best ideas always come from you.

Much love, xoxo

Smiles,
Lors

I hope you are having a most amazing day!

Get your listening ears on cuz this episode is FULL of nutrition questions, answers, and shockers!

And, to answer these questions, I invited back one of our favorite guests, Sarah Weitz, MS, RD. Since our last visit, she was super busy getting promoted to the Administrative Director at the Michigan State University College of Osteopathic Medicine AND becoming a Certified Culinary Medicine Specialist. Sarah, you've been busy, girl!

And, she shared so much of her knowledge with us. These are the questions YOU have been asking so Sarah was here to answer. Here are just a few we talked about:

• Can mushrooms help decrease memory loss and dementia?
• What is inflammation and what foods do we need to eat to reduce it?
• What are the only two types of plants that contain complete proteins? (Vegetarians and Vegans, listen up!)
• Does soy cause cancer?
• Does a plant-based diet help with autoimmune diseases?

And tons more!

I always love conversing with Sarah on all things diet and nutrition. And, I hope you do, too!

So grab a coffee or wine or lace up your running shoes and hit play. We packed a whole lotta info in this one!

And, I know I say this often, but I am so thankful for YOU. I so appreciate you taking time to listen to our podcasts and share your thoughts, ideas, and comments. And, if you have any topics you would like us to discuss in future podcasts, please email me and let me know. The best ideas always come from you.

Much love, xoxo

Smiles,
Me