13.25 Inches Lost! 9 Pounds Gone! 2.3 % Body Fat Melted Away! in 21 DAYS!!!

28- Day Transformation Boot Camp

 13.25 Inches Lost!

9 Pounds Lost!

2.3 % Body Fat Lost!  in 21 days!!!!

Results like these are intended to be accomplished if you follow the 28- Day Transformation Boot Camp Program. 

This Boot Camp is an indoor/outdoor (depending on weather) program that will encompass intense sessions with me, plus make up sessions and a cardio program in between our face-to face sessions over 28 days beginning Friday, March 2nd.  You’ll get the best results by attending all sessions and adhering to the nutrition program that I provide you.

Here’s what you need to know:

                *The program start date is Friday, March 2nd 6am-7am

                *Following sessions are held Monday/Wednesday/Friday:  3/5, 3/7, 3/9, 3/12, 3/14, 3/16, 3/19, 3/21, 3/23, 3/26, 3/28 and 3/30 at the same time.

                *In addition, I am adding a 4th session to the week on Saturdays on 3/17 and 3/24 for make- up sessions or for additional workouts.  The previous boot campers chose to take advantage of the extra "umph" workouts.          

                  *I’m also including a 28-Day Meal Plan to help you get faster results! 

                  *Before & After Body Composition Analyses pre- and post Boot Camp are FREE to you as well. 

                *The total price is $270.00.  That’s less than $10 per day and includes a 28 Day Meal Plan! Far less then any other Boot Camp in the DC area and taking place in the luxury of your own apartment building.

                  *We celebrate your accomplishment with a Boot Camp Graduation Party with all of the Female & Fit Clients.  This is always a blast!

                *In order to reserve your spot, a $50 deposit is required.  Please go to www.herfitplan.blogspot.com , click on “Let’s Get Started”, scroll down to the bottom and choose your payment plan. 

If you have any questions between now and then, please feel free to call/text/email me.

Lost 10.2 Pounds, Down 14.5 Inches, Dropped 1.2% Body Fat! Impressed? You Should Be...

AP started Female & Fit's Nutrition Program 12 weeks ago and due to her busy schedule as a student and working full time, I didn't see her again until a week ago. When she walked through the door, my jaw dropped. She looked completely different. Not only was she smaller, tighter and more tone, she was smiling again, excited about life and proud of herself-not as proud as I was of her.
Her results are amazing! She has lost 10.2 pounds, down 14.5 inches, dropped 1.2% body fat and removed 2.2 points off her BMI!
This is what she had to say, "I attribute the results to a combination of sticking to your advice about carbs, Paleo themed diet and trying crossfit exercises. You can write whatever you'd like or I can write something. Thanks for all of your encouragement and help with my work in progress! It's really helped!" I can't wait to see her new results in a few weeks.

Want this to be you? Read more about the Female & Fit Nutrition Program Introducing the “Nutrition Coach”

Which is Better, Weight Loss or Inch Loss?

The University of Maryland Medical Center calculates that you can expect to lose 1-1.5 lbs a week safely, that's 6 lbs a month (18 lbs for 3 months).  Realistically speaking, weight loss at this pace can be discouraging but more important it is sustainable!

You can actually lose absolutely no weight and lose inches. The way you do this is to eat enough, lift heavy weights so you are gaining some muscle mass.

The reason this works is muscle is more dense than fat. So, if you are losing fat and exercising you are exchanging some fat for some muscle. You might not lose a lot of weight but you are losing inches that way.

Muscle is more compact than fat, therefore you can lose inches more quickly than weight.  The results you would expect to see are loss in clothes’ size. 

Remember, at the beginning of any weight loss/nutrition/exercise program, you can see dramatic weight loss (mostly due to water loss) which will later plateau as your body goes into “starvation” mode.  This will subside and your weight loss/inch loss will be back on track. 

Burn the calories in exercise and control your diet to use the fat stored there. Your body adapts slowly, it fights against change! Give yourself 4-6 weeks for REAL change to happen. That should be about 10 pounds.

To lose as many inches as possible, you need to incorporate weight lifting with your cardio exercise. You can even burn up to 30 percent more calories when combining weight lifting and cardio circuit training into one workout, according to the "Fitness Magazine" website.   Female & Fit incorporates resistance, cardio, and high intensity interval training into each workout for maximum caloric burn during and after the workout!