Day Three / by Stephen Cooper

So by now you've reached day two or three depending on how often you train with us.


  • My hope is that you've taken my advice and recorded your "before" measurements and taken your "before" pictures.  (These are for you to keep.)


I'm often asked why I don't take and record these measurements.  I used to do it a lot when I first got in to training some 14 years ago.  My view on this is that I want you to be in control.  I want you to be the one who creates the habits, and not rely on me to track your numbers.

Part of your boot camp experience is to learn and to create these habits for yourself.  Our time together is short, but hopefully you'll come away with habits that will serve you for a lifetime.

It's also my part in helping you simplify things.  Keeping simple notes anywhere you record your thoughts is the way to go.  Don't overcomplicate things.  Focus on the bascis.


  • Have you bought or read the Paleo Solution by Robb Wolf?  This is my suggested book for this camp, and should help immensely with your health and fat loss goals.
  • Have you purchased the grid to roll out those kinks and sore muscles?


Your success depends on you following through on these things.  I can only suggest, but you've got to take action.

On to today's recipes...


Almond butter pancakes (Mark's Daily Apple)


2-3 hard boiled eggs


Chicken Club Wrap (Mark's Daily Apple)

3 large lettuce leaves
1 cup cooked chicken (leftovers is best here!), chopped into bite-size pieces
½ cup sliced red pepper
1 plum tomato, sliced
½ avocado
1 tbsp mayonnaise
If you have it on hand, feel free to add in some bacon

Wash and pat dry the large lettuce leaves. In the center of each leaf, pile all of the ingredients. Top with a dab of mayonnaise, wrap up and enjoy!


Easy Chicken Enchilada (Mark's Daily Apple)

2-3 cups of cooked chicken breast, steak or turkey
1 ½ cups cheddar cheese
¼ cup of cream or half & half
1 scallion
3 egg whites

Enchilada Sauce: 
1 8oz can tomato sauce
2 cups water
2 tbsp olive oil
2 tbsp butter
1 tsp cornstarch
½ tsp cumin
½ tsp unsweetened cocoa powder
½ tsp garlic powder
2 tbsp chili powder

First prepare enchilada sauce. In a medium skillet, warm butter and oil. Add all dry ingredients, whisk in two cups of water and tomato sauce. Stir continually until sauce thickens. Adjust spices accordingly and set aside. In a second skillet, heat chicken in a quarter cup of enchilada sauce. Bring to simmer. In a mixing bowl, add eggs and half and half and beat until well blended. Heat up small skillet, spray with non-stick spray and add just enough egg mixture to coat pan. Allow to cook through, about 1-2 minutes. Repeat till all mixture is gone (you should get about 6 crepes). Inside a baking dish, place one of the egg crepes and coat with a small amount of sauce. Add chicken, a small amount of cheese and roll. When all are rolled top with remaining sauce. Sprinkle chopped scallions and cheese on top and bake at 350 for 10-15 min or until cheese melted and bubbly.