Information for New Students
If you are new to exercise or just getting back into it, that’s ok. You can go at your own pace and work your way up. Anyone can be a part of the program. Boot camp consists of cardiovascular conditioning (running or walking, plyometrics), strength training (weights, stability balls, resistance bands), stretching (yoga). The coaches vary the exercises every week so no two boot camp sessions are the same. Each boot camp workout is a 1/2 hour.
Things to Remember on your First Day:
1. Bring a water bottle and towel, wear comfortable clothing and be prepared for the weather (We exercise both indoors and outdoors.).
2. Arrive 15 minutes early to set up and start your warm-up.
3. Bring a completed PAR-Q (click here to be directed to the form) and submit it prior to boot camp (also needed for personal training and classes).
4. Take it easy on your first day and don’t overdo it.
5. Most Importantly HAVE FUN!!
The program comes with these benefits:
- Personal Coaching
- Customized Food Log Review
- Weekly Weigh-ins
- Body Fat Testing & Measurements
- Nutritional Food Demonstrations
- Fun Group Events
- Challenges and Competitions
- Fun Workouts that Achieve Results
- Additional options offered: Kick Boxing, Yoga, Strength & Conditioning, Open Training and Running/Walking intervals
During this consultation, we will find out about your eating habits, exercise, your goals, and what we can do to support you. The purpose of this is to figure out a strategy for you to achieve your goals.
You can log your exercise on the weekly chart or in a journal, whichever is easier for you. Record the type of exercise that you do and how long you do it each week. I would also recommend recording the weight and repetitions that you do for strength training. You want to keep improving and moving up with the weights and/or repetitions. In addition you can also record your cardiovascular exercise and rate your exertion level. You want to make sure that you are challenging yourself each time and making each workout count. For example, if you normally run a certain pace, try increasing that pace next time. Or if you use the Elliptical at a level 6, go for level 7 next time. Always focus on improving.
Pick an activity that you will do every week to help reach your fitness goals. If you would like to build strength, your activity might be to do strength training for 90 minutes per week. If you want to increase your cardiovascular conditioning, your activity might be to ride your bike for 2 hours per week. I would prefer that you give a total time commitment rather than indicating how many days you will do it. Make your commitment something that you take seriously and something that is realistic.
The coaches will help you come up with a goal. The goal needs to be specific, measurable, attainable, realistic, and timely (SMART). If you want to be more toned, that’s great but it’s not a measurable goal. A measurable goal would be doing 30 push-ups. Also pick a goal that’s motivating to you. After you have achieved your goal, determine your next goal and take steps toward achieving it. You always need to have a goal to keep you focused and on task.
Through the boot camp program, we have found that those who record their eating are the most successful. You can do this in an online or written journal. We will review this for you at no additional charge.