Boot Camp Fitness

When I advertise for my classes I get a lot of “what is boot camp?” questions.  I didn’t realize that many people are unaware of this type of training (but I suppose, once upon a time I asked “what is boot camp?”) and so I’ve decided to use this forum to explain to you what exactly my boot camp classes are like.

via Yahoo

via Yahoo

The purpose of fitness boot camp – aside from whipping your butt into shape – is to build strength and endurance.  My classes are jam-packed with cardio (cray-zee cardio) and strength.  And because my classes are based on body weight training I don’t require any equipment (save for a yoga mat so you don’t have to be/sit/lay on the ground or floor).

When most people hear the term “boot camp” they instantly think of the military.  New recruits go off to basic training and boot camp and go through some pretty intense training in order to get their bodies in tip-top shape.  Boot camp is pretty hard core – and so are my classes.

..this ain't no princess-in-training camp.

..this ain’t no princess-in-training camp.

As I said above, my classes are a combo of cardio and strength.  I start with a warm up, we work our asses off for the majority of the hour, and I finish with a cool down/stretching.

I am always coming up with new exercises so that the classes don’t get boring – and I also have some old tried and trusted faves.  I will make you squat.  I will make you burpee.  I will definitely make you sweat!

via Yahoo

via Yahoo

Your abs will be sore and you’ll have difficulty getting up those stairs the next few days.  But it will get easier.  No, scratch that!  YOU WILL GET STRONGER.  You will build up your cardio and your endurance.  You will need to take less breaks to catch your breath.  And you’ll be able to push up through the entire interval without having to take a knee.

You’ll leave class with your head held higher (I applaud you just for coming) and you’ll walk with a little swagger.  And so you should.

Via Yahoo

Via Yahoo

Here are a few things to remember when taking my class:

Gear. Come to class prepared, man.  You need sneakers, a mat, and water (and maybe a sweat towel).  You CANNOT do my class without proper footwear.  It’s dangerous and it’s reckless (for you as a participant and for me as a trainer). You need proper footwear in order to prevent injury.  I want your ass to be sore; I don’t want to kill you.
Water.  Hydration is key to good, everyday health.  But it’s really important to stay hydrated during an intense class – or if you’re an extensive sweater.  Boot camps are designed to get your heart rate up and make you break – and keep – a sweat, so replenishing those electrolytes is important.  Even more important when taking class in the summer.  Which just about kills even me.  Blah.
Disclose of any medical information, etc.  Good Lord people! I can’t even stress how important this is.  Please be sure  to disclose any medical or health issues to any fitness professional you’ll be working with.  I have my clients fill out a lengthy health history form as well as a liability waiver.  And I’m well aware that people lie.  But seriously, this is something that could save your life.  I am the first one to tell my clients that I have a heart condition (I mean, really, how often do you hear that your trainer has a heart condition) so please be truthful with me.
Carb up.  Yep.  You heard it.  Carbohydrate is what fuels your body and without it I expect you’ll be laying in a puddle on the floor in a corner.  I tell my clients to eat something carby (an apple, whole grain toast) at least an hour before my class.  (If you eat too close to class time you’re likely to puke).
Throwing up is okay.  Seriously.  You’re not the first.  You won’t be the last.
Boot camp classes are intense.  I’m not gonna lie.  Be prepared to work your butt off and to do things you didn’t think you were capable of.  Your body will hate you, you’ll hate me.  But you’ll be fine.
Don’t insult the instructor.  Don’t be a dick.  I had a dude come to my class recently.  He’d spent some time in the military and during a conversation after class he said to me “It was a good class.  It’s not boot camp though.”  No, it’s not (military) boot camp.  I’m not wielding a rifle and screaming profanities all whilst preparing you for battle.  It’s a fitness class.  He signed up for a fitness class – he got a fitness class.  He was an ass.  And really – if you’re going to participate just to be an ass, please stay home.
Don’t be afraid to dig deeper (or go lighter).  I tell my clients before and during their workouts “your body will tell you what you’re capable of.”  Don’t be afraid to push your limits (or at least try).  And certainly don’t be ashamed to modify if you need to.  Your body is your temple.  Do what’s best for it.
Don’t forget to pay the lady.  Unless you have made arrangements with me – or if I’ve stated otherwise – come to class prepared to pay.  It irks me to no end when people come to my class and don’t pay.  The same ass from above came to my class and said “I don’t have any money for you tonight.”  WTF??  I specifically told this person – as I’ve told everyone – what the cost is and my methods of payment.  This is a grown ass man!!   And it happens way too often.  It’s not fair to me and it’s not fair to the rest of the participants who’ve paid for the classes.  I mean, when you go to the grocery store do you tell the cashier “I’m taking the milk but I don’t have any money for you”???
I happily offer free classes on occasion.  Unfortunately this is not something I can offer constantly as I have rental fees, insurance, education, dues, and travel expenses to cover during the session runs.  To show up for a class AND participate without intention to pay is disrespectful and, as far as I’m concerned, the same as stealing.  Asshat from above made me so angry that I’ve decided that I will no longer be offering people the benefit of the doubt and will be turning people away at the door.  “Sorry you traveled all this way but if you don’t pay you don’t play.”  It may be bad for business, but that’s exactly what it is…a business.  I’m offering you a service.  It’s not free.  Please keep this in mind when you are intending on attending any type of class.  {End rant.}
Have Fun!  Remember, this is a fitness class.  It’s not military basic training.  It’s supposed to be fun. Try it out.  Don’t take yourself too seriously.  Laugh at me.  Laugh at yourself.  As long as you’re working it at the same time.  Exercise shouldn’t feel like a chore.  There is a lot of camaraderie among the participants.  We have fun.  Come with the right attitude and you will too.
~Fit Bitch
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No Definition

No DefinitionI love this little bit of fitspiration.

From the time I was in junior high I’ve been obsessed with the number on the scale instead of with where by body is.

I still fight with those demons.  In fact, I fight with those demons to the point that I have no idea what my actual weight is.  I guestimate.  I get weighed at the doctor’s office only and even then I choose not to know the number.

I’ve worked very hard to get to where I am – both physically and mentally – and I am proud of my accomplishments in the fitness and healthy living world.  I’ve overcome my eating disorders – and for the most part, my disordered eating – but there’s still that little piece about the number that resonates in me.  *sigh*  I hope to not be battling these demons forever.

I tell my clients too that they should not focus on the number of their weight.  That, instead, they should focus on their healthy choices and fitness regime.  Ignore the BMI (because it’s really not an accurate way to measure your health anyway) and be mindful of their lifestyles.

Be proud of how far you’ve come.  Even if you’ve only lost a pound of fat or gained a pound of muscle – that’s further than where you were last week or month.  That’s something.

I am proud of where I am today compared with where I was this time last year.  Sometimes I need to remind myself about the strength within.  Sometimes I need to quiet those demons.  I’m getting there.  Are you?

#Ownit  #loveyourself

~Fit Bitch

It’s a Brand New Day (to Train for Your First 5K)

Happy November!!

Halloween was last night and I’m sure many of you ODed on chocolate and candy (and booze) and are feeling the regrets and the grossness today.

October is a big food month around these parts.  It’s my birthday month, as well as my nephew’s, sister-in-law’s, and aunt’s.  It’s also my parents’ anniversary month, Thanksgiving (in Canada), and, of course, Halloween.  So it seems that there’s always tons of food on the go.  I did my best to behave, food-wise, but I did indulge here and there (dam you, Pumpkin Spice lattes!!), and for that reason I’m starting back on my Whole 30 food plan this month.

I know not everyone is able to commit themselves to 30 days of eating whole, natural, unprocessed foods and omitting many every day things (like dairy), but I really enjoy the program and feel so terrific while doing it.  This will be my 4th time on the program since June.

But, again, since not everyone can – or wants to – make this commitment (I still urge you to eliminate as much processed food as possible) I thought another program would catch your fancy.  It’s the Learn to Run Your First 5K.

I never did a training program when I first took up running years ago but many of my friends have joined running groups to learn to run a 5K or 10K and it really seemed to benefit their training.  And it definitely is a commitment.

This Learn to Run program is from PopSugar Fitness and it’s a 6-week training program that incorporates core, strength, and flexibility training into your running workouts.  It’s a great idea and if you’re a newbie to running – and/or to exercising –  this might just be the program for you.

I always feel like November is such a great recovery month – getting over October’s indulgences and gearing up for Christmas and the holidays.  I realize that my American friends celebrate their Thanksgiving in November, but you can still use the month as your training guide – taking your rest day(s) to celebrate with your turkeys.

This is also a 6-week training program so it will bring you right into mid-December so even when you’re doing your Christmas baking or already into the parties your body will be conditioning and burning extra calories while at rest.

So, give this program a go and as always, have fun!

Via PopSugar

Via PopSugar