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7 Food Swaps that Slash 100+ Calories

Losing fat isn’t easy…I don’t have to tell you that. You’ve been striving for a fat loss goal for longer than you’d like to admit. To work towards your goal, you slave in the gym and watch what goes in your mouth every day.

But what if you could drop 100 calories or more by making a single change to your meal or snack? It is possible. You’ve just got to know where to swap. Check out the list below to find out seven easy swaps that will make your diet drop 100 calories instantly.

Ready? Get swapping!

Food Swap #1: From Bread to Topless
No, you don’t have to give up bread altogether. If you want to quickly watch 100 calories slide off your meal, all you’ve got to do is toss the top piece of bread from your sandwich. It may require a bit of balancing on your part, but it will instantly save you 100 calories and help that loaf of bread go twice as far.

Food Swap #2: From Bagel to Ezekiel English Muffin
Since we’re already talking bread, we may as well knock out the bagel dilemma. They’re delicious, thick, and hard to resist. However, if you can toss them out the window for an Ezekeil English muffin (found in freezer section of grocery store) instead, you’ll still enjoy great flavor (and a delightful texture) and without even batting an eye, trim 100 calories from your breakfast, lunch, or snack.

Food Swap #3: From Creamer to Almond Milk
Have a hard time taking your coffee straight? You’re not alone. Not interested in giving up coffee altogether? Then you’re going to need to find a new option to the creamer-heavy concoction you make on a daily basis. The easiest solution is to swap out your creamer for almond milk. Lucky for you, this small swap pays off big, cutting 100 calories from your morning jolt.

Food Swap #4: From Soda to Water with fruit
Your taste buds may revolt at the thought of water, but your shrinking waistline will love it. Put lemon or other fruit in your water to give your water some taste. Drop your insistence on soda and drop a couple of hundred calories.

Food Swap #5: From Juice to the Real Thing
Orange juice is a staple of many folks’ breakfast routines. What if you tossed the juice and went for the real thing—a genuine, bona fide orange? You probably already guessed that this, too, would shave a lot of calories from your meal. At the same time, you’ll get more fiber to keep your day moving along well.

Food Swap #6: From Peanuts to Edamame
They’re readily available, taste great, and give you the salt fix you need. Peanuts are not, however, a low-calorie snacking option. Swap them out for edamame and you’ll grab 4 bonus grams of protein, while cutting your calorie count by 100.

Food Swap #7: From Raisins to Grapes
They won’t stay fresh for months on end, but if you eat fresh grapes instead of their wrinkled siblings, you’ll cut right around 100 calories at once. Yes, it is that easy.

Remember that exercise is a huge part of the equation when it comes to achieving weight loss.

Call or email me today and we will get you started on the exercise program that will reshape your body once and for all!

February Contest, win a Nutribullet!

Many of you have given your passes to friends and family and we are excited to meet them!

From now through the end of February, we are having a challenge and the winner will receive a Nutribullet!  


-Give free passes (ask coaches for these to give out) to your friends and family.

-Email Darlene ( with the contact information of those people who are interested in using it and she can schedule their workout (we need to know in advance if a new person is coming).  If he/she wants a consultation with me to do body fat % and other initial assessment data, I can do that as well.

-When your friend or family member comes to the workout, they give the coach the free pass card which will be entered in the drawing.  Make sure that your name is on the back of the card so that we know it's you.

-At the end of February, we will pick out a winner from the cards entered.  The more people you bring in, the greater chance that you will win the Nutribullet!

If your friend or family member joins the program, you will receive up to 1/2 off a month of boot camp!  And you and your friend can help support and encourage each other.  

Let me know if you have any questions.


Sweatshirts for sale!

There is an online store that is open for you to buy the black sweatshirts with pink letters.  The cost is $21 plus $4 shipping.  The order deadline is 2/23/2015 so you must make the order before that. If you want to redeem your Perkville points, let me know and I will give you a rebate after you order from there.  The sweatshirts will be shipped to me and I will distribute them at boot camp.  Go here to order:

Let me know if you have any questions.



Congratulations Jess for being December Student of the month!

From Mary: "I love the positive attitude that Jess has!  She has really come a long way from when she first started.  Jess has made exercise and eating healthier a lifestyle change and you can see that from the results shes gained from being in the program and taking the advice given to her by the coaches.  She is really fun to work with and I enjoy her great sense of humor!  I'm so proud of her and happy I can be part of her journey to health and fitness."

From Stephanie:"Jess has been following through with our suggestions which is why she has had such amazing results.  She shows up to all of her workouts and works hard. She has changed her eating habits.  She's a great addition to the boot camp team and we are proud of her accomplishments!"


Networking with other students

Hey boot camp 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.

Jeff Rose, Natural Zing, LLC, President

Offers over 1200 premium quality organic foods, including nuts, seeds, dried fruits, plant-based protein powders and other super foods. Visit us at or call 888-729-9464. Get it the next day. Our products compliment a healthy diet including fresh fruits and vegetables.

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 recently 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.

Superfoods on Main, Organic Vegetarian Café and Mini Natural Market.

Click for events and menu.
Featuring healthy choices including raw, organic, gluten-free and vegan, salads, sandwiches and wraps.
106 S Main St, Mount Airy, MD 21771 301-829-9464
Mention: BOOTCAMP for a free smoothie booster and 10% Off grocery purchases (packaged food).

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 240-462-9103240-462-9103.

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.

Video Testimonials
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The Boot Camp Girl
PO Box 142
Lisbon, Maryland United States 21765

888-YOULOOKHOT (888-968-5665888-968-5665)

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I’m from Ellicott City and I was looking for a workout that would really challenge me. I looked up Stephanie’s website online and I saw some testimonies were too hard to believe, the results were phenomenal so I took Stephanie up for a free day of boot camp. When I came, I interviewed everyone that I could get in front of and everyone had the same thing to say: they love coming, they feel good, they’ve had results, I said OK, I will buy into this. I started with a 4 month membership. I love it, I have so much fun, I’m looking forward to my workouts. I’ve made some really great friends. If you’re thinking about joining The Boot Camp Girl, please do, we are having a ball at the Clarksville boot camp!
-Jane H

I’ve been with The Boot Camp Girl for about a year in the Clarksville boot camp. My initial goal was to lose 20 pounds. Once I lost 10 lbs I thought that was as far as I could go, but we had so much fun in boot camp. We kept going and I met my goal of 20lbs down and I feel so much different. It’s such a great feeling to pull out all of your Winter clothes and have them be too big and have to go shopping. I have people that stop me all of the time and say “You Look Great!”. I feel like I look how i should look where before I felt too big for myself. I’m back to where I feel like I should be. I feel great!
-Jennifer R.

I’ve been coming to the Clarksville boot camp for a year now and in that time frame I’ve lost 26 pounds. I’ve decreased my 1 mile time from 8 minutes to 6 1/2 minutes and I’ve run two 5K’s my best time being 22:21. I’m having a blast at boot camp, staying challenged every week, being competitive with other participants in boot camp and having a great time. Every workout I come to I feel charged up and my strength is up. Having a blast. I highly recommend The Boot Camp Girl!
- TJ D.

I am from Columbia and I joined The Boot Camp Girl program because I was looking for a program that had everything that I need that I could just follow the program and I would just achieve my fitness and my health goals (I attend the Columbia boot camp and the Clarksville boot camp). I wanted something that had a support system through the program, with the instructors and the students. I have actually been able to achieve all of my fitness goals, I’ve lost over 20 pounds and I’ve lost almost 14 inches. I love coming to boot camp, I love the friendships that I’ve made, and I love the support system that’s here. It’s not just the exercise, but there are tools and resources to help you with the food so you could be successful there. So if you’re looking for a program that will help you to make radical and immediate changes in your overall fitness and health goals, The Boot Camp Girl is for you!
- Pam B.