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Stay Fit on Your Vacation
Leaving town for a summer get-away? If you’re not careful your trip will quickly turn into a fat trap.

I don’t want your fitness results to disappear before you return home. Keep reading for my 2 simple steps to avoid the dreaded vacation fat trap.

There are plenty of strategies and techniques out there for staying fit on vacation, but most are fairly complicated. I’m not going to give you a list of 27 things to remember in order to avoid those vacation pounds – you are getting away to relax, after all! I’ll keep this simple and effective.

The following 2 steps are all that you need to take with you on your vacation to ensure that you come back looking and feeling amazing.

Step #1: Finding the healthiest options.

Most vacation pounds are gained as a result of constant indulgence. Each meal becomes an opportunity to eat your heart out to the tune of “I’m on vacation!”

Consider your vacation a way to enjoy time off and an opportunity to explore new activities.

Prior to your trip, decide ahead of time that you are going to stay in shape. Do research on restaurants in that area that offer healthier options. They do exist! I know because this is my strategy. Make it a fun experience of finding and trying new places.

Find the healthiest options on the menu when going out to eat. Make sure to always start with a salad (and make sure that there's no cheese, croutons or other high calorie items added!). Ask your server to hold on the bread. Focus on the enjoyment of the experience and savor every bite. Practice mindful eating. Eat slowly and be aware of how you're feeling.

I highly recommend when possible to stay in a place that has a kitchen. You can bring food with you and have more control over what you make. It doesn't have to be time-consuming. Find some quick healthy meals and get your family involved in the process.

Step #2: The Exercise Rule

This step is just as important as the first one, so don’t drop the ball on this one: Each and every day you must do some form of exercise.

Notice I said some form of exercise. I didn’t say that you have to go to a weight room to do a traditional workout. While on vacation, exercise can be your traditional workout and/or active activities.

Your vacation activities can become your workout. Take a hike, go exploring on foot, swim in the ocean or bike through a foreign town. If you aren’t able to fit a vigorous activity into your day then start by doing this body weight routine:
  • 20 push ups
  • 30 seconds of jump squats
  • 20 walking lunges
  • 30 seconds of plank hold
  • 30 seconds of rest
  • Repeat from the top 3 times
Enjoy your vacation! And when you get back into town call or email me for a fitness and fat reduction consultation and I’ll show you a step-by-step plan for getting you the body that you deserve – in less time than you think.

Congratulations to Claudia Fath for being chosen as June student-of-the month!
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Claudia has been in The Boot Camp Girl program for almost 2 years. In those 2 years Claudia has become extremely fit. Most recently she passed level 3 Fitranx which is a test that measures muscular strength (upper, lower and core), cardiovascular conditioning and endurance. Through the program she has lost weight, and had some very impressive fitness accomplishments like holding a 12 minute plank (on her toes)!

I chose Claudia as student-of-the-month not solely because of her fitness accomplishments but also because of her support of other students. Last year she came out to cheer on students participating in the Baltimore Running Festival as well as coming out to cheer on students doing Fitranx testing. She is always very welcoming and supportive to other students during the workouts as well.

Thanks for setting such a great example Claudia!

Here's a recent testimonial: "I like that I have seen results. Over the almost two years I have been part of The Boot Camp Girl, I have gone from size 10 to size 6, lost 12 pounds, and am much more fit. The classes are so varied, that it still seems fresh. Though I feel great about what I have accomplished, I still feel challenged to accomplish more. The trainers are wonderful. Over the past few weeks, I have primarily had Nicole, who is kicking my butt! Nicole is encouraging, but challenging, and I am looking forward to the class where 45 seconds doesn't seem like an eternity. I also enjoy Alex, Ashley and Kim and look forward to more classes with them all. Though people have come and gone over my time here, the consistent theme is encouragement. Bootcampers are very supportive which has kept me coming back, and setting new goals, and working to accomplish them. Thank you Stephanie, Nicole, Alex, Ashley and Kim. I am so thankful to have a place to come to continue to change my body."


Click HERE for the testimonial video that she did last year.



Upcoming Events

Fitranx Friday July 31 at 5:30
Fitranx is a testing system to challenge people to get to the next level. Make sure to pretest with us and get a pass by Monday July 27th. Go to www.bootcampfans.com to see pictures from the June Fitranx testing.

Potluck Friday July 31
Time: TBD (After Fitranx testing)

Join us for a potluck following the Fitranx testing. This is a great way to learn about eating healthy and add some great recipes to your collection.

Kayaking and Stand Up Paddle boarding
Saturday August 15
at 2-4pm
Join us at Gunpowder State Park in Baltimore County for an active day of fun! You can choose kayaking or stand up paddle boarding. No experience required.

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.