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Eating for fat loss
By now you are probably aware that the term, eat clean, has nothing to do with washing your food and has everything to do with eating in a way that promotes fat loss.

While it may sound simple enough, I know that it’s pretty challenging to stick with a clean eating plan. I suppose if it were easy then everyone would be lean and confident about their body.

So what’s the secret to long-term, clean eating success? Here it is…

Eat-For-Fat-Loss Secret #1: Keep It Balanced
Many fat loss strategies encourage eating only from one category of food: soup, grapefruit, salad, …While these foods may promote fat loss and reduce overall calorie intake, this way of eating could set you up for a fall.

To make your clean eating plan last, keep your diet balanced with a range of healthy, real foods.

Eat-For-Fat-Loss #2: Don’t Put a Label On It
How many times have you uttered the words I’m on a diet? Ugh, just saying that puts one in the mood to cheat on said diet.

If eating clean means you’re on a diet, then you’re not committed enough to make this a way of life. True fat loss success comes when clean eating is second nature, and not a temporarily imposed sentence.

Finding delicious recipes is a great way of doing this!

Eat-For-Fat-Loss #3: Have Patience
Wouldn’t it be great if a week of clean eating could erase a decade worth of indulgences? But, alas, you didn’t gain that fat in a week, and you won’t lose it in a week either.

Look for, and acknowledge, each and every small victory along the way to your long-term goal. Notice each pound, each inch and each pant size. These accomplishments build on one another until you reach your ultimate goal. Just remember that big changes take consistent, long-term effort. Be patient.

Eat-For-Fat-Loss #4: Have a Plan
This is the most important step in your clean eating quest, without it you’ll flounder around without direction and will likely find yourself staring into the bottom of a bowl of ice cream. Spend time writing out your do’s and don't’s for your clean eating plan—and please feel free to reach out to me to help you with this step.

Use these 4 steps as a guide to make clean eating a way of life. Click reply or call to get started on one of my fitness programs that will transform your body – once and for all.

Talk soon!

Check out our Facebook page to see an example of a recent workout we did in Boot Camp! Visit us at
Congratulations to Anne for being the October Student of the month!
"Anne is an amazing example for her fellow students and family. She has made a complete and total transformation. During the Baltimore Running Festival this year she signed up to run the 7 mile leg of the relay then ended up doing the 1/2 marathon without even doing the full training! She just kept going. She's stronger, has lost a significant amount of weight and improved health conditions as well. She's a great part of the program. Congratulations Anne!" -Stephanie

"Anne has been such an inspiring student at boot camp! Each month she works hard to complete her goals and increases them so she continues to see improvement. She even continues to workout on her own when she's out of town! Her consistent workout schedule and healthy eating changes show her dedication to getting fit and staying healthy. She also recently won the Transformation Challenge and lost 13 lbs and 9 inches in 6 weeks! She is an incredible woman! Way to go Anne!" -Ashley

"Anne has incorporated regular fitness into her everyday life. She is an amazing athlete who always pushes herself to be better. Her progress in boot camp in FitRanX and the transformation challenge is to be admired by all. She is such a pleasant and hard working boot camper that sets the bar high for everyone. She regularly attends workouts and boot camp running events. Her attitude and ability make her an excellent choice for student of the month. Congratulations Anne!" -Tawyana

"Anne is such a hard worker, always has a great attitude, and is an inspiration to all of us!" -Ryan

Student Accomplishments

  • Allie met her goal of a 1:30 plank!
  • Ed D. passed Fitranx Level 2!
  • Jennifer met her goal of more than 20 push ups from her toes!
  • Jude met her goal of 10 pull ups!
  • Lisa H. met her jump rope goal of jumping for more than 250 turns without stopping!
  • Lisa L. passed Fitranx Level 1!
  • Nicole met her goal of a 1:30 plank!
  • Sharon met her goal of holding a 1:00 plank!
  • Tammy S. beat her goal and ran more than a 1/2 mile without stopping!

Upcoming Events

Introductory Workout for new students
This is the perfect workout for new beginning students!
Saturday 12/10 at 9:15am.
Please call or email for more details.


Tuesday 12/27

New Year's Day 5k run/walk
Sunday 1/1 at 9am
Family and friends are welcome!

Columbia MD Forks Over Knives Meetup Potluck
Sunday 1/1, 4:30pm
Click HERE for more details.
Networking with other students
Hey current students, if you have a like-minded business and you would like to let other students know about it, please let me know and I will post here for you.

Pam Shah, Reiki practitioner

Reiki is a non-invasive method of healing which is activated by intention. It is used alongside conventional medicine or natural remedies. Reiki balances the mind, body & spirit thereby promoting the body’s ability to regenerate itself resulting in higher energy levels, over all wellbeing and healing. | 202.329.1489 | Blueberry Gardens

Fox 5 News Segment with The Boot Camp Girl
The Boot Camp Girl was featured on Fox 5 news! Click HERE to see the segment.

Community Resources

Sharon McRae Sharon is a plant-based Certified Health Coach residing in Columbia, MD, who has been adopting and applying principles of health and nutrition in her own life for more than three decades. She works with individuals and families to support them in transitioning to a plant-based diet and adapting healthier lifestyle habits. Sharon received her training at the Institute for Integrative Nutrition in New York City and she is certified by PCRM (Physician's Committee for Responsible Medicine) as a Food for Life instructor, teaching nutrition and cooking classes in the Columbia area. She offers nutrition and health coaching via phone, Skype, or in person to clients and families and conducts special events such as classes, seminars, and food store tours.
Learn more at Contact Sharon at or 410-615-4631.

Dr. Dana Simpler ( "It's time for doctors to help patients cure themselves with proper diet and exercise. This is my focus, and I'm uniquely trained in Lifestyle Medicine. People can reverse their medical problems with proper choices and I'm there to help"

Pam Shah, Certified Reiki Master

Reiki is a non-invasive method of healing which is activated by intention. It is used alongside conventional medicine or natural remedies. Reiki balances the mind, body & spirit thereby promoting the body’s ability to regenerate itself resulting in higher energy levels, overall well-being and healing. | 202.329.1489 | Blueberry Gardens

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- Rosalie

Things are really good, Stephanie. Feeling stronger and better than ever. Celebrated my 60th. Buying new clothes (I've never been in size 6 pants!), did five 5K runs over vacation (one was in 33 minutes -- very flat terrain), water skied, paddle boarded (at Gunpowder Falls, inspired by your field trip), ran a mile in less than 10 minutes. What I thought was a bunion is not bothering me. I haven't taken migraine meds since May -- used to require them 3-4 times per month minimum. I'm doing work outs that were impossible when I first started in February. It's unbelievable what a difference 6 months can make! You are doing God's work 😉! Thank you so much
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The program is flexible and tons of support from the instructors. I like the support system that trainers provided. I also like all the great workouts every time I go.
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Question: What makes you want to refer others to the program? "Everything! The encouragement, feedback, fun activities, challenging workouts, and positive trainers!"
- Kim


Phone: 888-968-5665

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