Stay on Track During Labor Day Weekend with these Simple Tips

September 1, 2018


Plan ahead – Know where you’ll be spending the weekend, so you know how to prepare for it. Make sure to have a lean, healthy snack before hosting or attending any social gathering, so that you’ll be less likely to indulge and make poor food choices later on.


Bring your own food – If you’re attending a get-together where others are bringing food, consider bringing your own dish to add. For example, bring a platter of colorful roasted vegetables or a dip that’s low in fat and calories for fruits, veggies, etc .

        Check out these delicious plates to bring to any get-together this weekend!

Don’t hover over the table – Many people end up standing and sitting around the table to snack while they socialize. Avoid lingering where the food is, and join the conversation and fun somewhere else.


Limit your alcohol consumption – Alcoholic beverages can be loaded with calories. While it’s okay to indulge a little bit during the holiday weekend, be sure to monitor and set a limit on the amount of alcohol you’re drinking.


Hydrate – Stay hydrated! If water seems a bit too dull, try flavored infusers or flavored ice cubes to give it extra taste. Drinking plenty of water will also reduce hunger, give you energy and boost your metabolism. 


Beware of the “extras” – These are your dips, snacks, condiments, etc. Dressings, barbecue sauces, spreads and all of those extra toppings can definitely pack on calories to any dish or meal. 

Get active – Instead of making food the center of your holiday, go out with some friends and family and get active together! You might try a short camping trip, a visit to the beach, a team sport or even kayaking. The holiday weekend is a great time for trying different activities!


Enjoy the weekend – Remember to have fun! Celebrating the holiday is a great way to boost your happiness and catch a break from all of your hard work. Don’t be afraid to celebrate!


Labor Day Fasted Cardio Workout


50 jumping jacks 
 10 push-ups 
 10 forward and back lunges each leg 
 30 air squats 
 15 in and out jumps 
 :45 break then repeat from the bottom up! 
 4 sets


 Mountain climbers 50 
 4 plank jacks 1 burpee x 10 
 Slow bicycles 10 , fast bicycles 30 
 Leg raise up quick down slow x 20 
 Reverse crunches x 15 
 Slow flutters x 10 , fast flutters x 30 
 3 sets


 Crawl out burpee x 8 
 Up and down planks x 16 
 Power pushups x 15 
 Fast as you can for 8:00



Protein Pizza Crust


Yes, you read that correctly, PROTEIN PIZZA CRUST!! 


This recipe is simple, delicious and takes care of that craving when all you want is cheesy pizza while focusing on your health goals.




2 Eggs (4 Eggs for coconut flour)

1 1/4 c. Blanched Almond Flour

1/4 c. Vanilla 1st Phorm Level-1 Protein Powder

1 c. Boiling Water

4 tbs. Psyllium Husk Powder

1 tbs Grated Parmesan

1 tbs Italian Spices 

2 tsp Baking Powder

1/2 tsp Salt




Preheat oven to 375*


Combine all dry ingredients and mix until blended.


Add eggs and mix until well combined. 


Add boiling water and mix until dough thickens and start to stick to the beaters. Place ball on greased baking sheet. 


Spray a piece of parchment with oil and place on top of the dough to help spread without sticking. 


Use a rolling pin (or your hands) to speak the dough into a 16-inch round pizza. 


Let dough raise 2-3 times its size to make the thickness one third of what you want the final pizza to be. 


Place in over and back to 25 minutes.


Nutrition Facts

Serving Size: 6 slices

Calories: 197

Fat: 13.7g

Carbohydrate: 3.9g

Protein: 9.4g


NEW BCMF Merchandise 


 Spaghetti strap cami: $15
 All other tank tops: $20
 Towels :$12 (or 2 for $20)
 BCMF Shaker Cup: $10 
 *tax not included 


Merchandise is first come, first serve. 



Upcoming Events/Birthdays


We hope everyone has a safe and Happy Labor Day! 

We will be open regular hours Tuesday, September 4. 


A few spots are still open for September Platinum - starts Monday, September 3rd. 


October Platinum will start on Monday the 8th - we will have a 1 week reset the 1st-6th.


Wish your fellow BCMF swole-mates a Happy Birthday this month! 


Christine G. 9/1

Aaron K. 9/1

Heather C. 9/5

Jennifer C. 9/5

Melissa J. 9/7

Kayla A. 9/10

Bridget F. 9/10

Nina L. 9/10

Kimberly H. 9/13

John S. 9/13

Bobbie M. 9/14

Dawn W. 9/14

Elena D. 9/20

Debbie L. 9/20

Ginger E. 9/21

Cici L. 9/21

Liana B. 9/24

Danielle P. 9/24

Crystal P. 9/27

Paul L. 9/28

Cheryl D. 9/30

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