Dropping dress sizes and trimming fat are the driving forces behind a creative, ever-changing workout program to help kick-start your confidence.

Everyone wants the secret, and hundreds of women have already signed up for "Pittsburgh Adventure Boot Camp."

An Iraq war veteran started the all-women's monthly workout camps in five Pittsburgh-area locations.

The workout combines cardio, weight training and plyometrics.

"This gives me a reason to wake up in the morning," said Dawn Kaelin.

"People always say, 'You look like you've lost weight. What have you done?'" said Lori Bonham. "Everybody has that point where you look in the mirror and say, 'My God,' what have I become?"

Since last summer, Bonham said she stepped out of her out-of-shape body and into clothes size 4 or smaller.

"I've lost 40 pounds, which I'm kind of excited about," she said.

The trainers said 80 percent of the results depend on diet. They suggest staying away from bad sugars. For best results, with every meal, combine a carb, a source of protein and a source of fat.

"For example, eating an apple by itself is not good," said trainer Brian Fabian. "But eating that apple maybe with some peanut butter stabilizes insulin levels, and it's quick and easy to do."

And when it comes to checking your weight, forget the scale.

"We say use the mirror approach," said Fabian. "How do you look in the mirror? Are you happy with it, not happy with it?"

"The beauty of this class is there's all different shapes, sizes and ages," said Margaret Weir of Ohio Township.

Mo Henry-LaBella kicked her cardio up a notch to help her kick the habit of smoking 20 years ago.

"What I like is that you do it at your own pace," she said.

"We change our workouts every day," said Fabian.

In four weeks of camp, Bonham dropped another five pounds.

"It's just making their lives healthier," said Fabian.

You can either sign up for three- or five-day-a-week workouts for a month. It's $15 per class.

For the fee, you also get motivating e-mails and nutritional information from your trainer throughout the day.

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