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Fat burning meal hacks
The term 'hack' is being used a lot lately. While it used to have a negative connotation, these days to 'hack' is to find a quicker, easier and more effective method for achieving a goal.

There are life hacks (like packing Christmas ornaments in empty egg cartons), food hacks (like placing a handful of cherry tomatoes between two plates and using a knife to halve them all in one fell swoop), and as I'll share with you today, fat loss hacks.

Fat loss hacks are ways of doing everyday things, like eating, in a way that promotes fat loss and blocks fat storage. Sounds pretty great, right?! 

Here are my 5 most effective Fat Burning Meal Hacks...

Fat Loss Hack #1: Cauliflower Rice

Serve shredded, sautéed cauliflower as rice, rather than traditional brown or white rice. This simple hack will save you hundreds of calories per meal and will leave you no less satisfied. You can even add your favorite spices and flavor additions as you do with traditional rice.

Fat Loss Hack #2: Vegetable Noodles

There are many ways to create and enjoy noodles made from vegetables, rather than noodles made from grains. The veggie noodles are a hundred times less fattening than grain-based noodles, so what are you waiting for?! Use a spiral slicer to turn zucchini or butternut squash into noodles; bake a spaghetti squash and scrape out those nature-made noodles; or simply use a traditional veggie peeler to create long noodle strips from zucchini.

Fat Loss Hack #3: Lettuce Wrapped

By simply replacing your sliced bread and buns for large pieces of lettuce, you’ll quickly eliminate a couple hundred calories from each meal. Once you get used to the crunch of the lettuce you’ll enjoy your new style of sandwich and burger even more than the traditional way.

Fat Loss Hack #4: Wholesome Sweeteners for baking

Throw the refined sugar out of your kitchen and replace it with any one of these wholesome sweeteners: bananas or dates (I recommend Medjool dates). By getting your sweet fix from these wholesome, real food sweeteners you’ll be taking in fewer calories and there will be less of an impact on your blood sugar, which will result in less fat stored. We have many dessert recipes on our blog:

Fat Loss Hack #5: Water

Replace high calorie beverages with crystal clear water. This simple hack could quite possibly change your life. If high calories, sugar-laden beverages make up a significant part of your daily calories then switching to water will swiftly induce fat loss. To make it more tasty, add fruit. 

You can even invest in a fruit infuser.

Start using these Fat Burning Meal Hacks today and enjoy a leaner physique. Let me know when your jeans start to feel loose around the waist! 

A consistent, challenging exercise program, like the ones that I provide for my clients, is the only way to achieve and maintain your ultimate fat loss goal. If you're on the fence about starting one of my programs today then call or email for the details.

Let me be your #1 secret weapon in fat loss.

Check out our Facebook page to see an example of a recent workout we did in Boot Camp! Visit us at
Congratulations to Bill for being the August Student of the month!
"Bill has made some significant lifestyle changes. He started earlier in the year and has now gotten into a consistent exercise routine. In addition, he has changed his eating habits tremendously. He logs every week and has incorporated a lot of new veggies as well. He has realized how even seemingly small eating changes can make such a huge difference in his weight loss and how he feels. He has also drastically improved his assessments (push-ups, planks and wall squats). He weighs in weekly and also makes sure to do his measurements and body analysis monthly which is another reason he has done so well since he is aware of his progress. We're so glad Bill has joined the program!" Stephanie

"Bill has made tremendous progress each week in The Boot Camp Girl program! He consistently works out and logs his exercise, food, and weigh-ins/measurements to help him stay on track. He has made changes to become a healthier eater and it is clear the impact this has made on his life as he has become healthier and stronger. It is a pleasure to have Bill in the workouts and I can't wait to see him continue to thrive with this new lifestyle!" -Ashley

"Bill has taken charge of his fitness by changing his diet and coming to workouts regularly. He comes to open training and is working on Fitranx 1 and 2! Despite having some recent knee issues, it didn't slow down his workouts and he asked for or made his own modifications. He is a pleasure to have at boot camp and his work ethic is something to be admired! He is very deserving of students of the month and I am honored to be one of his coaches and watch his progress. Congratulations Bill on your accomplishments and continued striving for good health." -Tawyana

"Bill always works really hard and does his best. He's come to workouts consistently and has been great to be around. He's done great in boot camp!" -Ryan
Student Accomplishments

  • Annamarie passed Fitranx Level 1!
  • Anne ran 4 miles without stopping and did a 3 miler in 10:40 per mile!
  • Bode met her 2 minute wall sit goal!
  • Dawn held a 7:11 wall sit!
  • Jude met her goal of a 3 minute plank!
  • Lestina beat her :20 plank goal!
  • Matt held an 8 minute wall sit!
  • Mirabelle doubled her push-up goal and did 37 push-ups in 2 minutes!
  • Tammy F. met her goal of jumping rope for 3 minutes straight!
  • Tara met her goal of a two min plank!

Upcoming Events

Tuesday 9/27

Columbia MD Forks Over Knives Meetup Potluck
Sunday 10/2, 4:30pm
Click HERE for more details.

Fundraiser for CASA! (Court Appointed Special Advocates)
Saturday 10/8 9:15AM, Columbia Location
Cost: Donation to CASA
Join us for a Strength and Conditioning Workout to benefit CASA. This is for all levels and we will expect to have a lot of beginners there!

Baltimore Running (and Walking!) Festival
Saturday 10/15
You can participate in the 5k (3.1 miles) up to the full marathon! We need more participants for the team relay (5.7 to 7.1 miles) since we need 4 people on each team and there are still people who need to fill up their team.

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, over all wellbeing and healing. | 202.329.1489 | Blueberry Gardens

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Bootcampgirl is awesome! It's a community workout that encourages you to strive for the best you!
Instructors are great! Great supportive and motivating environment to exercise! You get results!

- 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
- Anne

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.
- Tammy

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.
- Dorris

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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