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How to Get the Best Results Over the Next 3 Weeks:
1. Show Up to a Minimum of 3 Sessions Per Week
· New to bootcamp? Aim for 3 sessions—that’s enough to get you started.
· Already doing 3 per week? Try adding 1–2 extras. This could be another bootcamp, a 20-minute run/walk around the loop, or a walk up Mt Manaia.
2. The 3-Meal Rule
We know that balance beats the all-or-nothing approach. But what does that look like in real life?
Caryn Zinn’s 3-Meal Rule encourages you to eat three satisfying, nutrient-dense meals per day with no snacks—that’s 21 meals per week.
To make it sustainable:
· Allow yourself 3 meals per week to fully enjoy social occasions without worrying about calories and nutrients.
· Then return to your healthy eating for the remaining meals.
3. Add More Protein
Protein supports muscle repair, growth, and maintenance—all essential for longevity, hormone balance, and fat loss. It keeps you fuller for longer, stabilises blood sugar, and is your secret weapon against cravings.
Aim for 30–40g protein per meal depending on your body size.
Easy 30g Protein Meal Ideas:
· 2eggs + ½ cup cottage cheese + milky coffee
· 3-egg omelette with ham & cheese
· 2 eggs on toast + a protein smoothie
· Greek yoghurt + high-protein muesli
· Chicken & veggie rice bowl
· Beef wrap with cottage cheese
· Steak & stir-fry veggies
4. Focus on Whole Foods
By simply reducing processed foods, you naturally lower sugar, hidden calories, refined carbs, and additives.
Think more:
· Meat,seafood, eggs
· Fruit and vegetables
· Dairy(if tolerated)
· Nuts and seeds
Think less:
· Processed snacks
· Breads,pastas
· Sugary treats
✨ Everyone Is Different
What works for your best friend may not work exactly the same for you—but these four principles are a great starting point for everyone.
If you’d like personalised support, book a Nutrition Health Coaching session with us. We can chat about specific meal ideas and behaviour strategies to help move you forward.
