Boot Camp Challenge

We're taking a walk down memory lane for this one, fitfam. 💛🖤

As Boot Camp Challenge® celebrates 25 YEARS, I sat down with some of the trainers who have been part of this crazy, wonderful ride to look back at where it all started and ohhhh, the stories. 😂

We start with introductions and everyone's personal BCC origin story, then head straight into the memories: our first camps, their first impressions of me 😬, hilarious camper stories, and yes, one trainer even fired her own husband. 😂

But as anyone who has been part of BCC knows, our story isn't just about workouts and funny moments. We also talk about the campers we've lost over the years, what it was like to grieve those losses together, and how somewhere between the squat thrusts, ridiculous early mornings, sweaty shirts, laughter and tears, something much bigger than a fitness program was created.

We became family.

Campers and trainers. People who showed up to work out and ended up doing life together.

There are a LOT of laughs in this episode, a few tears, and 25 years of memories that remind me why I still love this little thing we started back in October of 2001 so very much.

If you've ever been part of Boot Camp Challenge®, this episode is for you.

Here's to 25 years, fitfam. Hoo Aah! 💛🖤

Creatine, peptides, collagen...oh my! 😜

These are some of the biggest buzzwords in health and fitness right now, but what do they actually do?

And more importantly, do we really need them?

In this episode, I sit down with Registered Dietitian Sarah to break it all down in a way that's easy to understand.

We chat about the benefits of creatine, when to take it, what to look for in a supplement, and whether it really causes bloating or weight gain.

We also dive into peptides and collagen, what they are, how they work, and whether they're worth adding to your routine.

And, of course, I ask all the questions I know many of us women are wondering, especially as we get older and work hard to maintain our muscle, strength, and quality of life.

No hype. Just a real conversation to help you make informed decisions about YOUR health.

Let's dive in! 🎙️💪

Love you

Lors 💛

Hey Fitfam,

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

In this episode, I sit down with Sarah, a registered dietitian and professor at Michigan State University, to break down the new USDA nutrition guidelines — what's changed, what's stayed the same, and how these updates actually apply to real life.

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

🥗 Nutrition Basics • What the new USDA guidelines actually recommend • What hasn't changed (and why that matters) • How to think about the nutritional value of foods

🧠 Science Over Fads • How nutrition research informs the guidelines • Why conflicting advice is so common • How to know what information you can trust

⚖️ Real-Life Application • How to apply the guidelines day to day • Why you don't need to overhaul everything overnight • How small, informed choices support long-term health

This is a grounded, realistic conversation, and I hope you walk away feeling less overwhelmed and more confident about how to nourish your body.

🎧 Listen to the full podcast episode here: 👉 [https://bootcamp-challenge.com/podcast073/]

If this episode helped you, please share it with a friend or another chica who could use some clarity around nutrition right now.

And once you're done listening, I'd love for you to subscribe to the podcast so you never miss an episode. It takes just a second and makes a big difference.

Thank you for showing up for yourself and for being part of this community.

I'll take care of the rest.

Love you, Lors 💛

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 [email protected] 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