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It's Only Your Life...
Today I’m going to let you in on a little secret…it’s not hard to get and stay fit. It’s not about hard work and deprivation.

It’s all about boundaries. Let me explain…

When you were a child your parents set boundaries around you. They were the authority on what was or wasn’t acceptable behavior. You had to complete your chores before dinner. You had to finish your homework before going out to play. You had to eat all your vegetables before dessert.

If you failed to comply with these boundaries then you knew that there would be consequences.

As an adult you, and only you, are the authority on what is or isn’t acceptable behavior. You are in the position to set boundaries around yourself. These boundaries serve as a framework of order around you – a rock of support in an otherwise chaotic world.

With self-imposed boundaries you can assure your success in anything…specifically with weight loss.

Your fitness boundaries have to be self-imposed—no one is going to do it for you. Don’t look at this as a bad thing! Self-imposed boundaries are self-empowering. Let’s face it, you’ve been living life without fitness boundaries.
  • You eat whatever you want, whenever you want it.
  • You use any excuse to avoid exercise.
  • You indulge whenever it feels good.
Your Fitness Boundaries

It’s time to introduce boundaries back into your life. These boundaries are the key to unleashing your ideal fit and healthy body.

Fitness Boundary #1: What you eat

If you were to be perfectly honest with me, you could list off the foods that are unhealthy and fattening. So why are you still eating them? You know that refined, fried, processed and sugary foods are not good for you.

Place boundaries around what you will allow yourself to eat. Acceptable food items include whole foods, vegetables, fruits, whole grains, and lean meats.

Fitness Boundary #2: How you exercise

I know that you’re not an Olympic athlete, but that doesn’t mean that you can simply pass on exercise. By now you are well aware of the host of benefits that exercise provides. With regular exercise you’ll look great, feel amazing and have more energy than ever.

Place boundaries around how often you must exercise. Choose exercise that is challenging and fun – don’t be afraid to try new activities that improve your strength and endurance.

Fitness Boundary #3: When you indulge

Let’s face it, we live in a world where indulging has become the norm, rather than the exception. When you live life without fitness boundaries, everyday is an opportunity to indulge. These indulgences all add up quickly, causing your clothes to become tight and your energy levels to drop.

Place boundaries around when you can indulge. You’ll find that by limiting your indulgences you’ll end up enjoying them even more.

Putting It In Action

Sit down and take a long, hard look at your lifestyle. Are you eating as healthy as you could be? Are you exercising 3-5 times each week? Are you indulging too often?

Answer the following questions:
  1. What 3 food items can I eliminate from my daily diet? (These should be nutritionally void items like high-calories beverages, fast food, packaged snacks, high-fat food, candy or desserts.)
  2. When can I schedule exercise into my week? (Pick 3-5 days, and select a specific timeframe. Example: I’m going to exercise on Monday, Wednesday and Fridays from 5am-6am.)
  3. When will I allow myself to indulge? (Don’t go overboard here, especially if you need to lose weight. Enjoy a treat a couple times each month, and do so guilt-free knowing that you’ve maintained healthy food boundaries the rest of the time.
Remember that self-imposed boundaries are self-empowering.

Fitness boundaries put your fitness results on autopilot. If you know what constitutes an acceptable meal, then choosing what to eat just got a whole lot easier. If you’re committed to exercising 3 times a week, soon it becomes second nature.

Need help setting up your fitness boundaries? I am here to help – call or email me now!
Please vote!
Howard Magazine has a contest for "Best of Howard". Last year I was runner-up (thanks for the votes by the way!). Categories:

#64 Best personal trainer: Stephanie Dignan, The Boot Camp Girl (I'm on the list, yea! thanks for the votes in the last few years which put me on the list.)

#74 Best Workout: please do a write-in for The Boot Camp Girl, boot camp workout

Click HERE to vote!

It would really mean a lot to me. I really appreciate your votes!

Congratulations to Anne Elixhauser for being chosen as July student-of-the month!
Elixhauser,-Anne,-before&after-together.jpg


Anne has been in the program since the beginning of the year and has lost 30lbs! She has also completed Fitranx level 1 and is going to do Fitranx 2 this month!

She is very consistent with showing up to her workouts and made sure to workout while on vacation.

Weight loss is also about new eating habits. She has also changed her eating habits and is feeling a lot of energy!

Anne has told me that she's feels so much better and much stronger which is an even greater benefit than her physical changes.

Good job Anne!


Upcoming Events

Saturday October 17th Baltimore Running Festival!
We do many of these running/walking events together. Please email me if you're interested in being on a team. We will get fun t-shirts made ahead of time. My goal is more than 10 teams this year.

Yoga Retreat Friday 10/23 - Sunday 10/25
If you want to feel relaxed, get away and enjoy some really great food, this is a great trip! We will be doing boot camp workouts in the mornings and have the option of doing any of the yoga classes.


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.

Christina Van Norman, Acupuncturist

Patuxent Wellness Center, located at 9867 Main Street, Damascus, MD offers acupuncture and Chinese herbal medicine with a full raw herb pharmacy. Please like us at (https://www.facebook.com/patuxentwellnesscentre) or check out our new upcoming website (patuxentwellnesscenter.com) for further information.

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 recently featured on Fox 5 news.  Click HERE to see the segment.




Community Partners

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, over all wellbeing and healing.

pam@therereikiplace.net | 202.329.1489 | Blueberry Gardens

Zero Balancing with Enerqiflows, 20% off first visit Zero Balancing is a powerful body-mind therapy that uses skilled touch to address the relationship between energy and structures of the body. Following a protocol that typically lasts 30 to 45 minutes, the practitioner uses finger pressure and traction on areas of tension in the bones, joints and soft tissue to create fulcrums, or points of balance, around which the body can relax and reorganize. Zero Balancing can help relieve body aches and pain, release restrictions in movement, and provide lasting relief from emotional distress to improve overall quality of life.

Cost: $65 Boot camp students get 20% off first visit! ($52) More information about Zero Balancing and Jessica Koch can be found on www.enerqiflows.com or call Jessica on 240-462-9103240-462-9103.
Gracie Jiu Jitsu Free trial of martial arts
Gracie Jiu Jitsu martial arts studio in Clarksville is offering discounts for Boot Camp students and a 1 month trial of their services. Please email me if you're interested.

Video Testimonials
Success Stories
The Boot Camp Girl
PO Box 142
Lisbon, Maryland United States 21765

888-YOULOOKHOT (888-968-5665888-968-5665)
www.thebootcampgirl.com

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Testimonials

I’m from Ellicott City and I was looking for a workout that would really challenge me. I looked up Stephanie’s website online and I saw some testimonies were too hard to believe, the results were phenomenal so I took Stephanie up for a free day of boot camp. When I came, I interviewed everyone that I could get in front of and everyone had the same thing to say: they love coming, they feel good, they’ve had results, I said OK, I will buy into this. I started with a 4 month membership. I love it, I have so much fun, I’m looking forward to my workouts. I’ve made some really great friends. If you’re thinking about joining The Boot Camp Girl, please do, we are having a ball at the Clarksville boot camp!
-Jane H

I’ve been with The Boot Camp Girl for about a year in the Clarksville boot camp. My initial goal was to lose 20 pounds. Once I lost 10 lbs I thought that was as far as I could go, but we had so much fun in boot camp. We kept going and I met my goal of 20lbs down and I feel so much different. It’s such a great feeling to pull out all of your Winter clothes and have them be too big and have to go shopping. I have people that stop me all of the time and say “You Look Great!”. I feel like I look how i should look where before I felt too big for myself. I’m back to where I feel like I should be. I feel great!
-Jennifer R.

I’ve been coming to the Clarksville boot camp for a year now and in that time frame I’ve lost 26 pounds. I’ve decreased my 1 mile time from 8 minutes to 6 1/2 minutes and I’ve run two 5K’s my best time being 22:21. I’m having a blast at boot camp, staying challenged every week, being competitive with other participants in boot camp and having a great time. Every workout I come to I feel charged up and my strength is up. Having a blast. I highly recommend The Boot Camp Girl!
- TJ D.

I am from Columbia and I joined The Boot Camp Girl program because I was looking for a program that had everything that I need that I could just follow the program and I would just achieve my fitness and my health goals (I attend the Columbia boot camp and the Clarksville boot camp). I wanted something that had a support system through the program, with the instructors and the students. I have actually been able to achieve all of my fitness goals, I’ve lost over 20 pounds and I’ve lost almost 14 inches. I love coming to boot camp, I love the friendships that I’ve made, and I love the support system that’s here. It’s not just the exercise, but there are tools and resources to help you with the food so you could be successful there. So if you’re looking for a program that will help you to make radical and immediate changes in your overall fitness and health goals, The Boot Camp Girl is for you!
- Pam B.