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Eat These 6 Snacks to Slim Down
Close your eyes and imagine a world in where your snacks give you the upper hand in fat loss. It sounds like a dream, but if you pay attention to the snacks you keep on hand, you can actually use them to get leaner. No, they’re not diet pills that will magically shave pounds off your physique—they’re simply healthy foods that will go a long way toward staving off hunger and preventing you from gorging at mealtime.

Ready to find out what snacks you need in your fridge? Read on to find out!

#1: Veggies and Hummus

Vegetables are full of important nutrients to help protect you against diseases. Chop up some veggies like carrots, celery, cucumbers, cherry tomatoes, bell peppers, broccoli, and cauliflower. Then serve them with a side of hummus to keep you full and satisfied.

#2: Fruit

There are so many varieties of fruit to choose from, you'll never get bored with this snack! Try apples, pears, bananas, strawberries, blueberries, kiwi, oranges, grapes or melons. Fruit is an easy snack to grab anytime of the day.

#3: Edamame

High in fiber, antioxidants, vitamins A and C, and iron, edamame is a great snack to keep you satisfied until supper. Eat them from the pod to slow you down and make this snack last a little longer.

#4: Kale Chips
In 20 minutes or so, you can bake up some delicious chips made from kale. As an added perk, they’re low in calories and high in nutrients.

#5: Oatmeal

A small bowl of oatmeal is full of fiber and can help regulate blood sugar levels to keep you from crashing. Add some chopped apple slices and cinnamon or blueberries and bananas for a kick of sweetness.

#6: Green Smoothie

Another snack that will fill you up with fat burning fuel is a simple, green smoothie. Start with a handful of greens, like spinach, add a piece of fruit, and add water and ice. It’s quick, it’s simple and it’s effective.

Remember that fat loss comes as the result of a consistent, challenging exercise routine that’s paired with healthy eating habits. You can’t achieve the body of your dreams simply by eating a certain way – exercise is an absolute must.

Are you exercising regularly? Are you challenging yourself in each workout? Call or email me today if you answered no to either of these questions – and I’ll get you on the fast track to fitness and 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 Tawyana for being October Student of the month!
"Tawyana is always upbeat and positive. She often has a kind or encouraging word for fellow boot campers. She's dedicated to her health and fitness and has made great strides in boot camp and overall wellness. Tawyana always challenges herself and pushes to the next level. She's an excellent role model and a real inspiration. I'm honored to call her a friend." -Kim

"Tawyana is one of the most positive people that I have had the pleasure to meet. She is always upbeat and looks for the good in all people and situations. She works hard in Boot Camp and sets the bar high for coaches and students alike. She has been consistent with the program and achieved outstanding results. Tawyana is an inspiration and deserves the title student of the month." -Nichole

"Tawyana is such a kind and positive person and has made some unbelievable changes! She consistently comes to the workouts and works to her fullest potential. She is always working toward improving and reaching that next level of fitness. She is an inspiration to us all. I am so glad she is a part of the program!" -Ashley

Upcoming Events

Thurs 11/26-Informal Giving Thanks 5K on Thanksgiving at King's Contrivance in Columbia
Start off your Thanksgiving morning by giving thanks with an informal 5K through the neighborhood. It is mandatory to RSVP for this event!

Sat 12/5, 5K
Come out and support Girls on the Run! Click here to register.

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 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. | 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 or call Jessica on 240-464-9103.

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.

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

888-YOULOOKHOT (888-968-5665)

Stay Connected!
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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