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Kill those cravings – once and for all
If you’ve ever tasted packaged junk food (and who hasn’t) then you know just how addicting it can be. There’s a reason for this – the food companies actually formulate each bite for maximum craveability. This is done with a special tantalizing balance of sugar, fat and salt.

But while junk food tastes pleasing…it’s detrimental to your fat loss results.

Unclear on what exactly classifies as junk food? You’re not alone, especially these days as many junk foods are being deceptively marketed and packaged as healthy choices.

Here’s the checklist on what classifies something as junk food:
  • Junk food has little to zero nutritional value
  • Junk food is processed and packaged
  • Junk food is high in sugar, fat and salt
  • Junk food is high in calories
  • Junk food is rarely eaten out of hunger
  • Soda pop, convenience foods, packaged snacks, frozen treats…
4 Steps to Kill Junk Food Cravings
Picture the next 30 days of your life being 100% free of junk food. How would your results improve? How would you feel? How many empty calories would you save yourself from? Now let’s take some action!

Step #1: Clear Out the Junk
Step one is simple: get rid of all the junk food that you currently have in your home, office and car. Go through with a big garbage bag and toss anything that remotely resembles junk food. Remember, junk food is stuff that is high in empty calories.

Step #2: Stock Up on Healthy Foods
Now you didn’t think I was going to let you starve, did you? Step two is where you go to the store and stock up on delicious, nutritious foods that will take the place of the junk food. Veggies, fruits, legumes, potatoes, and hearty salads are great items to have on hand. Unlike junk food, these aren’t empty calories, but rather nutrient-filled calories that satiate.

Step #3: HALT!
When the next craving strikes you, tell yourself to HALT! This word is actually a handy acronym. Ask yourself, “Am I Hungry, Angry, Lonely or Tired?” If you’re hungry then reach for one of the healthy foods from step two. If you’re angry, then explore the issue and seek resolution. If you are lonely, then reach out to a friend, instead of reaching for junk food. And if you are tired then make the time to grab a nap or get to bed early to catch up on sleep.

Step #4: Stick With It
The first day that you go without junk food will be the hardest day. The second day will be a smidge easier. The third day will be a smidge easier than the second…and so on. The fact is that your taste buds adjust to the foods that you exist on. When your diet is filled with junk foods then that is what your taste buds will crave, but as you shift to a diet that is filled with fresh, nutritious foods then your taste buds will forget all about that old junk food. Stick with it, one day at a time, and you will break free from the grip of junk food addiction.

Check out our Facebook page to see an example of a recent workout we did in Boot Camp! Visit us at
New Coach Spotlight


"Hi, my name is Ryan Collison. I've always valued fitness and being active. I know the value of fitness and have seen the benefits of it personally, so I really enjoy sharing it with others so they can enjoy the benefits of it as well. My favorite activity is hiking with my dog Abbie. In 2014, I decided to attend community college to gain more understanding in being a personal trainer and in November of 2015, received my Personal Trainer certificate from ACE. I think that fitness is important and it can also be fun! I want the people that I work with to feel better, achieve their goals, live healthier lives, and enjoy being active!"
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

  • Anne ran 5 miles without stopping!
  • Bode crushed her goal and held an 8:18 min. wall squat!
  • Claudia held a 10 minute wall squat!
  • Coy held a 6.5 minute wall squat!
  • Ed met his goal of completing 10 lying tricep extensions.
  • Erika met her goal of holding a 2 min plank!
  • Frank held a wall squat for over 3.5 minutes!
  • Jude held a wall squat for 10 minutes!
  • Leslie beat her goal of 25 push-up on her toes by 4!
  • Lisa met her goal of 10 pull-ups!
  • Mirabelle completed 10 push-ups on her toes!
  • Petra held wall squat for 8:18!
  • Tammy broke the wall squat record with a wall squat of over 22 minutes!
  • Tara held a wall squat for 8:33!
  • Traci completed 20 push-ups on her toes within 1 minute!

Upcoming Events

Tuesday 10/25

Screening of the new documentary: "Eating You Alive"
Sunday 11/2, 6:30pm
After watching the film, we will have a Q&A session with Dr. Neal Barnard and possibly others featured in the movie. Delicious and healthy recipes will be available for sampling!
Click HERE for more details.

Across the Bay 10K
Sunday 11/6
Join us for a fun and beautiful run across the Chesapeake Bay Bridge. Events start as early as 5am.
Click HERE for more details.

Columbia MD Forks Over Knives Meetup Potluck
Sunday 11/6, 4:30pm
Click HERE for more details.

Thanksgiving Day Free Informal 5k
Thursday 11/24 at 8am
Family and friends are welcome!

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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The Boot Camp Girl
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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