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NUTRITION IS 80% OF YOUR WEIGHT LOSS GOAL

1 pound of fat is 3,500 calories
If you want to  lose one pound a week,
just burn 500 calories a day more than you eat.  
Fitness is a science, it's not magic!

It's no secret, nutrition is THE most major player in the game of weight loss.  At TNT Bootcamps, we made our program to not only be metabolic, total-body workouts, but to include nutrition education.  We don't believe in diets, we believe you have to make a lifestyle change to lose the weight and maintain a healthy body.  Diets only allow you to lose the weight, only to gain it back when you go off of the diet.  Perhaps you got the body you wanted, or close to it, and it was only temporary because the diet was over.  With a lifestyle change of healthy eating, you can and will maintain your new healthy body and also enjoy a treat without feeling guilty about it.  We will coach you through the workouts and through your nutrition and we know it works because we have serious clients who follow the program and they see the results!  I'm going to be honest with you, not everyone at TNT has hit their goals, but if you ask them why, you'll find out it is because they don't use the program.  The Program works if you work the Program.  Results are not going to happen overnight, and you need the patience to get started and consistency to get results.  There are 168 hours in a week and we are only with our clients for 2 or 3 hours in that week.  The rest is up to them.  But we give you the tools to get the job done:  a Jump Start menu; a grocery list; supplement information; motivation, nutrition talk emails; one-on-one nutrition coaching session; availability for questions and answers, etc.  TNT has helped their clients lose ugly, unwanted pounds and we are logging more every week.  We encourage consistent and frequent weigh-ins for accountability towards improved health, fitness, weight and fat loss.
 
Our goal is to help you succeed.  But you have to want to. We ask that you use the information provided and you will see the results that you want!

Helpful Links

Food tracker and calorie counter

Portion sizes

Clean Eating Meal Plans

Dinner Tonight!

25 Worst Foods & Healthy Alternatives

Poor Choices

Choose These Instead

Butter
Buttered Popcorn
Candy
Canned fruit in syrup
Cheese
Cookies
Cream Cheese
Doritos or Potato Chips
Doughnuts
Flavored, sweatened oatmeal
French fries
Fried chicken
Fruit drinks
Ice cream
Jelly or jam
Mayonnaise
Prime rib
Processed oils
Soda
Crackers
Sour Cream
Sugar
Sugary cereals
White bread
Whole milk 

Smart Balance Light Buttery Spread
Air-popped popcorn or light microwave popcorn
Fruit
Fresh fruit
Lowfat or nonfat cheese
Clean Eating Peanut butter Banana, Oatmeal-raising Protein cookies (recipe below)
Lowfat or nonfat cream cheese
Baked chips
100% whole grain English Muffin
Whole rolled oats or steel cut oats 
Baked sweet potato fries
Grilled or baked boneless chicken breasts
Carbonated water with a splash of 100% fruit juice
Plain Greek yogurt
All-fruit, no-sugar-added jelly or jam
Lowfat or nonfat mayonnaise
Round steak, lean sirloin or flank steak
Extra virgin olive oil (or canola or sunflower oils)
Crystal Light Pure
100% whole weat or re cracker or brown rice cakes
Greek yogurt
Stevia or Truvia natural
Whole grain, high fiber, low sugar cereal (Kashi GoLean)
100% whole grain or sprouted grain bread (Ezekial Bread)
Low/non-fat milk or unsweetened almond milk 

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PEANUT-BUTTER BANANA, OATMEAL-RAISIN PROTEIN SQUARES

Makes 24 servings 

Ingredients

Instructions

non-stick cooking spray
1 banana peeled and mashed
1 cup natural peanut butter-no salt
3/4 cup Splenda
2 egg whites
1/4 cup sugar-free maple syrup
1 tsp vanilla extract
2 cups all-purpose unbleached flour
1 tsp baking soda
1 cup rolled oats, quick cooking
2/3 cup raisins
2oz isolated whey protein powder-vanilla or plain 

Preheat oven to 300F.  Spray a cookie sheet with nonstick cooking spray.
In a medium-sized bowl, stir together the mashed banana, peanut butter and Splenda.  Mix until smooth.  Mix in the egg whites, maple syrup and vanilla extract.
Mix in flour and baking soda and blend; stir in oats and raisins.
Roll dough into small balls, then flatten each ball down into a 3X3 inch square on the prepared cookie sheet using a spatula.
Bake for 15 minutes.  Remove from sheet and cool on wire racks.  
Serve.
 
Nutrition info per serving:Cal: 142; Fat: 6g; Choles: 2mg; Carbs: 17g; Fiber: 2g; Protein: 7g 

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400 RAMAPO VALLEY ROAD, OAKLAND, NJ 07436
GETFIT@TNTBOOTCAMPS.COM
Because we have appointments outside of the studio, email is the BEST way to get in touch with us. 
201-644-0610