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Cut back on sugar (28 day plan)
If you love sweets then you know how easy it is to eat more sugar than you should. You’ve probably had a doctor warn you to cut back and know that you have at least a few pounds to lose.

Candy, cookies, pastries, and other sweets are high in sugar, which is quickly and efficiently stored as body fat. And the more sugar that you eat, the more you crave it. It’s a rough situation for you and your sweet tooth, it’s as if your sweet tooth is against you ever meeting your summer body goal!

Don’t lose heart! It is very possible to gradually reduce the amount of sugar in your diet in a way that’s painless and practical. I have a 28-day plan here to help you to cut back on sugar consumption without going crazy. By reducing the refined sugar in your diet you’ll experience an automatic drop in body fat – this means inches and sizes lost! Sound good? Let’s do this!

Cut Back Sugar: Week One

In this first week your goal is to get an accurate idea of how much sugar you are currently consuming. You’ll act as a reporter on your eating habits for a full week, recording down everything you consume.

This week is only for reporting. I don’t want you to change anything about your diet yet. Eat as you normally do, but tally sugar grams at each meal and snack. Yes, even your drink at the coffee shop and your wine or cocktail at dinner. Look up the sugar content of everything you consume and record it.

By the end of this week you will have a clear picture of how much sugar you are eating and which items in your diet are most sugar-filled.

Cut Back Sugar: Week Two

In this second week your goal is to eliminate liquid sugar. It is all too easy to consume large amounts of sugar in beverages, often without even noticing. You know which beverages in your diet contain sugar, from your reporting last week, so target and cut out these beverages.

Sweetened coffee drinks, smoothies, alcoholic beverages, sweetened sodas and teas should all be replaced with zero calorie options. Try liquid stevia for sweetening beverages without adding sugar, it has a more pleasing flavor than powdered stevia. Avoid super processed sweeteners like splenda or aspartame as these may cause bloating and cravings for more sugar.

In addition to focusing on removing sugary drinks this week, I also want you to focus on drinking lots and lots of water. Drink 8 ounces of water before, during and after every meal and snack.

Cut Back Sugar: Week Three

In this third week we are now going to focus on eliminating the food in your diet that contain refined sugars.

What’s great about this gradual approach to cutting out sugar is that over the course of the first two weeks, while you recorded your sugar consumption and then cut out sugary liquids, you likely found yourself instinctively beginning to choose items that are lower in sugar. That’s great! That’s going to make this week all that much easier as you begin to pass on those sugar-laden snacks and desserts.

This week target and eliminate the food items in your diet that contain refined sugars. These are packaged candies and snacks, dressings and sauces, desserts and sweetened yogurts. Read labels and check sugar grams. Swap these items out for naturally sweetened treats – sweetened with fruit or stevia.

Cut Back Sugar: Week Four

You are on the home stretch! As you enter week four you should already be noticing your clothes feeling a little looser, and your energy levels should be stabilizing. During this week I’d like you to once again record everything that you eat and drink. Tally up the sugar grams and take notice of anything that you’re still consuming that’s high in sugar.

This week should reinforce the healthy changes you’ve implemented and keep you accountable. If you find yourself really missing a certain sugar-filled item then look for healthier, low-sugar replacement foods to enjoy instead of reverting back to your old habits.

The key now is to maintain your new, low-sugar, habits. The first month is always the most difficult, as new habits are formed, so you’ve already done the hardest part! Going forward, whenever you find yourself getting hooked back on sugar then go through this four week process again to get back on track.

In addition to removing refined sugar from your diet, participating in a challenging, consistent exercise plan is vital to fat loss. If you aren’t yet one of my amazing clients then reply to this email, or give me a call today!

I’d love to help you achieve a substantial drop in body fat before summer.


Check out our Facebook page to see an example of a recent workout we did in Boot Camp! Visit us at
www.bootcampfans.com


Thanks to Kathleen at Inspire Salon for donating a gift card for our current transformation challenge. Go HERE to see their Facebook page.


Congratulations to Connie for being the February Student of the month!
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“Connie has done an amazing job in the program She has consistently been attending for over a year 5+ days per week! She also has changed her diet to plant-based and after only a couple of months she was able to completely go off of her medication even though the doctor said she would never be able to! Connie also completed level 1 Fitranx which is a challenging fitness test. Great job Connie!” -Stephanie

“Connie has done great things in boot camp! She recently passed Fitranx 1 and worked regularly on the exercises to get ready for testing. She attends class regularly and not only has she gotten stronger and lost weight and inches, shows able to go off a prescription medicine she had been taking a long time. I have especially enjoyed watching Connie progress to doing some push ups on her toes! She didn’t think she could but kept working at it. Congratulations Connie!” -Tawyana

“Connie is a great role model for all students! She consistently comes to the workouts each week, pushes herself to try challenging exercises, and perseveres to accomplish her goals. Connie has gained strength and confidence while losing weight and inches and it was fantastic to see the smile on her face when she passed Fitranx level 1. Way to go Connie!” -Ashley
Student Accomplishments
  • Kim S. beat her wall sit goal with a 4:15 wall sit time!
  • Lisa C. exceeded her plank goal with a 2 min plank!
  • Tammy F. did 25 push-ups every day in March!
  • Tammy S. met her goal of running 1 mile without stopping!

Upcoming Events

FitRanX
Tuesday 4/25

Food For Life Classes
Mondays, 5/1-5/22 7-9pm
Join Sharon McRae for a 4-week series devoted to foods that fight cancer. Each class includes cooking demonstrations and sampling and participants will receive new recipes at each class.
Click HERE for more details.

Columbia MD Forks Over Knives Meetup Potluck
Sunday 5/7, 4:30pm
Click HERE for more details.

Eat Well Stay Well 2017 One Day Immersion
Sunday 9/10 9am-4pm
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.
pam@therereikiplace.net | 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 www.eatwell-staywell.com. Contact Sharon at sharon@eatwell-staywell.com or 410-615-4631.


Dr. Dana Simpler (www.drsimpler.com) "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.

pam@therereikiplace.net | 202.329.1489 | Blueberry Gardens

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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
- Anne


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You are doing a great job. Thanks for putting so much thought, effort and expertise into our workouts. Keep up the great work you do. The results, variety of workouts, available time slots/flexibility of scheduling, length of class time, support from coaches and others in the class.
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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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