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Try this trending fitness meal
What you eat will make or break your fitness results so if you aren’t happy with your current body then I’ll bet that your diet could use some improvement.

I realize that finding the time to cook and eat healthy meals is a challenge for many of my clients and so I’d like to introduce you to the Nourish Bowl.

What is a Nourish Bowl? It’s a simple meal that consists of greens, veggies, healthy carbs and various flavor adds.

A Nourish Bowl could be enjoyed for any meal of the day, is quick to assemble, and is the perfect alternative to high calorie take-out meals.

Build Your Own Nourish Bowl

Below are the ingredient categories that make up a successful Nourish Bowl. Select one item from each category to customize your very own meal.

Start with Greens: A healthy serving of daily greens is essential for good health, and so our Nourish Bowl always begins here. Your greens may be cooked or raw, whichever you are in the mood for. Choose from:
  • Spinach
  • Kale
  • Collards
  • Arugula
  • Romaine
  • Micro Greens
  • Sprouts
  • Mustard Greens
  • Swiss Chard
Add Veggies: Colorful, vibrant, organic, seasonal vegetables become the star of this meal. Take time to chop or dice your fresh veggies into a pleasing size before adding to your bowl. Choose from:
  • Zucchini
  • Bell peppers
  • Cucumber
  • Tomatoes
  • Cauliflower
  • Radish
  • Snap peas
  • Cabbage
  • Carrots
  • Parsnips
  • Any other veggie of your choice
Add Healthy Carbohydrates: Wholesome carbohydrates are important for maintaining that pep of energy in your step, so be sure to include a serving of one of the following in your bowl. Choose from:
  • Quinoa
  • Sweet Potato
  • Brown or Wild Rice
  • Beans
  • Corn
  • Peas
Finish with Flavor Add-Ons: Here’s where you could really let your creativity shine by adding your favorite fresh herbs or dressings to increase the flavor and enjoy-ability of the bowl. Choose from:
  • Chopped fresh herbs
  • Dried herbs
  • Homemade dressing
  • Homemade sauce
  • Vinegar
  • Hummus
  • Lemon juice
Don’t forget to get your fitness on by exercising 3-5 times each week. Remember that for your workout to be effective it must be challenging, progressive and consistent.

If you aren’t yet one of my amazing clients, but you’ve thought about it, reach out to me today. I’d love to hear from you and to get your fitness routine dialed in for maximum results!


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 Lakshmi for being the January Student of the month!
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“Lakshmi has done an amazing job in such a short period of time! She quickly applied our principles and changed her eating and worked hard at the workouts. She’s very open to making changes and is a great person to have in the program.” -Stephanie

"Lakshmi has only been with The Boot Camp Girl for a few months and has already made such amazing progress! She has really improved her eating habits, has become so much stronger, and has clearly seen the amazing results as she said her dress sizes are now too big. It is a pleasure to have her join us in the mornings.” -Ashley

“Lakshmi has achieved so much in 3 months at boot camp. Not only has she had significant weight loss, her cholesterol levels have dropped significantly! She comes to workouts regularly and is very open to trying new exercises and progressions. She is a great role model for other students as well.” -Tawyana

“Lakshmi has really impressed me! As soon as she joined boot camp I could tell she was serious about changing her lifestyle and her results are great! She’s always had a great attitude and has worked so hard to get to where she is now! Such a great job!" -Ryan
Student Accomplishments
  • Bill passed Fitranx Level 3!
  • Connie C. completed Fitranx Level 1!
  • Ed D. passed Fitranx level 4!
  • Hunter completed 70 push ups in 2 minutes!
  • Kim S. beat her goal and completed 28 push-ups on her toes in 2 minutes!
  • Lakshmi beat her goal and completed 55 push-ups in 2 minutes!
  • Lisa C beat her goal and held a 2:05 wall sit!
  • Lisa L. beat her goal and completed 47 knee push-ups in 2 minutes!
  • Santosh completed Fitranx Level 1!
  • Tammy F completed 75 kettlebell swings with 20lb weight!
  • Tara completed Fitranx Level 1!
  • Yesim beat her goal and completed 41 push-ups in 2 minutes!

Upcoming Events

FitRanX Tuesday 2/28

Columbia MD Forks Over Knives Meetup Potluck
Sunday 3/5, 4:30pm
Click HERE for
more details.

Shamrock 5K
Sunday 3/12, 1:15pm in Baltimore
Sign up HERE

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, overall well-being and healing.

pam@therereikiplace.net | 202.329.1489 | Blueberry Gardens

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Success Stories
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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