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Simple enough, right?
Not happy with your body?

It’s hardly your fault.

Have you ever stopped to notice how many times you’re bombarded by food marketing each day?

Ads come at you from magazine pages, T.V. commercials, on websites and billboards, each boasting of cheap, convenient and tasty ways to cure your hunger.

The question “What’s for dinner?” has never been more complex than now.

Extensive menu options and large entrees have distorted your concept of a healthy meal size, and before you know it you’ve fallen into the trap of the chain restaurant, the drive thru, and the take-out line.

But wait – truly healthy eating is simple.

First, block out the blizzard of food marketing around you.

Remember that advertisers want your money, and they don’t stop to consider if the food they promote will expand your waist – that’s your job.

It’s safe to say that, with few exceptions, any food that you see marketed should be avoided. When was the last time you saw an ad for spinach or broccoli?

So what does truly healthy eating look like?

A healthy meal contains whole grains, beans, vegetables, fruit, seeds and nuts.

Healthy Breakfast

Breakfast is the most important meal of the day. What you decide to eat when you first wake up will set the tone for the rest of your meals that day. Try these healthy options:
  • Healthy blueberry muffins (click HERE).
  • Whole grain oatmeal, cinnamon, and sliced fruit.
  • Healthy leftovers from the night before (breakfast doesn't have to be breakfast food. Eating vegetables for breakfast can help offset cravings.).
Healthy Lunch

It is important to plan your lunch ahead of time in order to avoid turning to a fast food joint or vending machine. Pack your lunch the night before and carry it with you. Try these healthy options:
  • Dark baby greens topped with chickpeas and chopped veggies.
  • Ocean chickpea salad in a lettuce wrap, click HERE for the recipe.
  • Lentil burgers on a whole grain sprouted bun, click HERE.
Healthy Dinner

Dinner is the meal where most people splurge and eat far more calories than they should. Eating at home is the first step in reducing your dinnertime calories. Try these healthy options:
  • Black beans, sautéed spinach and whole wheat couscous
  • Lentils, steamed broccoli and brown rice
  • Moroccan Sweet Potato and Lentil Stew, click HERE for the link.
By the way, you can eat dessert too! We have many dessert recipes posted on the blog including a brownie recipe, click HERE to check it out.

While healthy eating is a huge factor in achieving your ideal weight, exercise is the other half of the equation. Your exercise routine should be challenging and should be done on a regular basis.

Stephanie

PS-Let me know if you try any of the recipes. I'd love to hear how you liked them.


Check out our Facebook page to see an example of a recent workout we did in Boot Camp! Visit us at
www.bootcampfans.com
Congratulations to Lisa for being the April Student of the month!
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"Lisa has done an amazing job in the program! Last month she won the transformation challenge by consistently changing her eating habits. She attributes food prep as the key. She has lost a lot in inches and become really fit in the past year and a half. She has also moved up to advanced levels in the Fitranx testing. Fitranx is extremely challenging and requires strong cardio and all-around strength. People would never know that she wasn't always in great shape like she's in now. Great job Lisa!" -Stephanie

"Lisa is such a hard worker! She continually works to improve her health as she consistency comes to the workouts and even continues to exercise when she’s out of town. She also has formed healthy eating habits and was the winner of the transformation challenge! Lisa doesn’t let a shoulder injury stop her from getting a good workout. She does what she can and makes modification to stay active! I always look forward to seeing her in the mornings and I know other boot campers do too!" -Ashley

"Lisa has fully embodied the philosophies of the program. Her consistent healthy lifestyle and dedication to her fitness has helped her reach new levels. Even through injuries she has continued to push hard through workouts and reach her goals. She is an excellent role model to other students. We are so proud of her!" -Alex

"Lisa is a fierce competitor and go-getter at boot camp. She sets the bar high for everyone and knows that setting goals and practice are the key to success in her weight loss and fitness accomplishments. She keeps up her workouts while on travel and dealing with a shoulder issue as well. I am proud to be part of her fitness/nutrition journey and so proud of her most recent accomplishment in winning the transformation challenge. Lisa is a great asset and role model to Boot Camp Girl! Congratulations on being selected as student of the month. It's well deserved!" -Tawyana



Student Accomplishments

  • Cheryl R. passed Fitranx level 3!
  • Sandy M. passed Fitranx level 1!
  • Mary T. passed Fitranx level 1!
  • Frank W. passed Fitranx level 1 and lost 10 lbs!

Upcoming Events

Fitranx
Tuesday 5/31

Free workout at Road Runner Sports
Join us on Saturday 6/4 at 8:15am at Road Runner Sports in Elkridge for a free workout.

Columbia MD Forks Over Knives Meetup Potluck
Sunday 6/5 4:30-7:30pm
Click HERE for more details.

Indian cooking class
Sunday 6/12 2:30-5:30pm
This c
lass will be held by an authentic Indian cook. Please email us if interested. There are only 20 spots available.

Eat Well Stay Well one day immersion
From Sharon McRae: "Heart disease, obesity, cancer, diabetes, auto-immune diseases and other chronic conditions are afflicting more and more Americans and their families every year. Pills and surgeries treat symptoms, but they frequently fail to address the underlying cause, can be expensive, and can have unwanted side effects and complications. Did you know that most of these conditions can be prevented, and in some cases even reversed, by adopting a whole-food, plant-based diet? Come join us for a fun and informative day-long event, the Eat Well Stay Well 2016 One Day Immersion, to hear the latest science and to learn how to make the transition to a delicious, healthy, and rewarding new lifestyle! Featuring informative talks by Dr. Neal Barnard, Dr. Michael Greger, Dr. Dana Simpler, and cooking demonstrations with plant-based fitness expert and author Lani Muelrath and certified health coach Sharon McRae. Delicious, plant-based lunch provided by Nalley Fresh with dessert by Roots Market. Fitness breaks, door prizes, book/DVD sales, handouts/recipes, and food sampling, too! Early bird ticket sales end May 31st…get yours soon! https://www.eventbrite.com/e/eat-well-stay-well-2016-one-day-immersion-tickets-23015736688"





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, over all wellbeing and healing.

pam@therereikiplace.net | 202.329.1489 | Blueberry Gardens

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The Boot Camp Girl
888-YOULOOKHOT (888-968-5665)
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Testimonials
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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


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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.
- Tammy


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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.
- Dorris

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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


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Email: info@thebootcampgirl.com
Phone: 888-968-5665
Web: www.thebootcampgirl.com

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