Boot camp is for men, women, and children of all levels. This program is modified depending on each participant’s ability. Beginners (people who feel completely out-of-shape!) will feel comfortable in boot camp and regular exercisers will be able to get a challenging workout. You must contact us ahead of time before attending a trial workout for boot camp. New boot camps will be added based on demand. Please let me know if you have a group that would be interested in a private session or private boot camp. Boot camps are currently in Glenwood (Woodbine area), Maryland, Laurel (Columbia area), Maryland, Clarksville, Maryland, Fulton, Maryland and Columbia, Maryland, Washington DC and Northern Virginia boot camp.
Please click on Locations for more information about boot camp locations.
Click here to register for boot camp!
Information for students new to boot camp
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), and Pilates. The instructors vary the exercises every week so no two boot camp sessions are the same. Each boot camp workout is from 1/2 hour to 1 hour long depending on which session you signed up for.
Things to remember on your first day of boot camp:
1. Bring a water bottle and wear comfortable clothing.
2. Arrive 10 minutes early to set up and stretch.
3. Bring a completed PAR-Q( click here to be directed to the form) and submit it prior to boot camp.
4. Bring payment for the session. Payment is due prior to the start of boot camp.
5. Take it easy on your first day and don’t overdo it.
6. Have fun!!
What to know when you enroll in boot camp:
When you decide to enroll for boot camp, please complete the fitness agreement. After completing the fitness agreement, please indicate your session dates by letting me know the boot camp sessions that you will attend regularly. All sessions expire on the last day of the month that you purchased them.
When you sign up for boot camp or personal training for the first time, you will have the option to arrange a 1 hour assessment meeting with me (please see below for the description under Assessment).
Since all boot camps are indoor/outdoor (weather permitting), please bring a mat and equipment (weights and resistance bands). On your first day of boot camp I will have these for you but you will need to bring your own for future sessions.
To encourage people and to give people recognition, I post the most improved for the week and the month on my website in addition to the weight-loss leaders for boot camp. If you don’t want your name on my website, let me know and I won’t post it.
Inclement weather policy: I will decide 1 hour prior to boot camp whether or not we’ll be having the session and I will contact you to let you know. Generally speaking I will base this on school closing information if it’s during a weekday (for snow) .
Cancellations and Makeups for boot camp
If you can’t make a regularly scheduled boot camp session please let me know 24 hours in advance through the online calendar (please let us know if you don’t have access to this). If you don’t give at least 24 hours notice, there will be no make-up for that boot camp session that you missed. You can go to any of the sessions that are offered so you can switch days if you need to as long as you let me know in advance. You can go to any of the boot camp sessions that are offered in the week as a make-up.
Assessment
When you initially enroll in boot camp, you will have the option to meet with me for a 1 hour assessment. During this assessment, I will find out about your eating habits, exercise, your goals, and what I can do to support you. The purpose of this is to figure out a strategy for you to achieve your goals. There is an additional fee for the assessment. You will need to have the assessment questions completed (download from the Community tab under Forms) prior to our meeting.
Weekly chart
You can either download a hard copy of the weekly chart or preferably I will create one for you in Google Docs (I will help you to figure out how to use this). On this chart, you will add up the number of points that you get per week. You get a point for recording your food (at least 1 time per week), fulfilling your activity commitment (that we determine together), achieving your goal, working out everyday, and bonus points if you were most improved. You will need to record your exercise for those weeks at the bottom. Bring the chart to boot camp each week if you are doing it on paper or do it online through Google docs so that I can review it to make suggestions.
Activity Commitment
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.
Goal
When I meet with you for the assessment, I 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.
Livestrong
Through the boot camp program, I would like you to record your exercise and eating. Go to Livestrong and create an account to start recording your food (there are other services that you can use as well but this just happens to be the one that I’ve been using). You will need to create a user ID and password to start using the service. Click on your user name on the top right and on the dropdown menu click on settings. Under Daily Plate preferences change your profile so that it is “friends view”. Doing this will allow me to see it when you add me as a friend. To add me as a friend, go to the top of the search bar on the top right and click on “members”. Then in the search bar type “bootcampgirl” then click “search”. After you see my name come up, click on “add as friend” next to my profile name. Write down everything that you eat or drink each day. The more days that you do this the better. I would like you to do this everyday but less often still helps. I want you to do this even on the worst eating and drinking days. I know that it’s tempting to skip those days. Also this is not an exact system so see how you feel and modify your eating depending on if you are feeling really hungry (not enough calories) or you are feeling full or not losing weight (maybe too many calories). If you would like to write down your food instead of logging it online, that’s OK although the online journal will take less time.
Exercise
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 should 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 Eliptical at a level 6, go for level 7 next time. Always focus on improving.
