A boot camp is a large, dynamic group exercise class where people come together to change their bodies and improve their lives.
What type of people do you want at your boot camp?
We, as in, you and I, only want people who are committed to changing their bodies, who will do their best each and every workout, even if they’re tired or don’t feel well. They will not complain or whine. They will ask questions, when they’re unsure and they’ll complete their conditioning routine and practice their nutrition plan. They will support their peers and become “teammates & cheerleaders”.
What will the workouts be like?
The workouts are total body, high intensity, strength AND conditioning interval workouts.
What if I’m out of shape, old, young, and/or have an injury?
It doesn’t really matter. The program is designed with different levels of fitness in mind. The exercises are time based so each person goes at their own pace. If you have an injury, be sure to let me know and we’ll work around it.
The beginning of each workout will be designated towards self-improvement & corrective exercises. You can address it there. You should also check with your doctor to make sure you are fit enough to partake in this boot camp.
Last, as part of your registration, you’ll fill out a medical history form. This will alert us to any issues you may have.
How long is each workout?
Plan for an hour.
How is each workout structured?
The first 10 minutes is dedicated to getting your ready or warming you up. I’ll teach you self massage, corrective exercises, extra mobility & stretching exercises and different movement preparation exercises.
The next 20 minutes will be a total body, high intensity interval strength workout, followed by 20 minutes of cardio interval training. You’ll love it or you’ll at least love the results. Then we’ll do a 5 min cool down.
The last 5minutes is used as a time buffer or for personal Q & A. Here at Change Your Body Boot Camps, you’ll get the personal attention of one-on-one training with the price and experience of group training.
What’s a finisher?
A Finisher is simply (how ironic) a drill, an exercise or a collection of exercises performed at the end of a workout, designed to challenge a person’s mental toughness and push an individual’s cardiovascular system (stamina), nervous system (reaction & explosiveness) and/or the musculo-skeletal system (muscle strength & endurance) to the ultimate maximum to yield cosmetic changes or promote performance enhancements.
Will I be sore?
Yes, especially if you haven’t exercised in a while. But, (there’s always a but) the goal isn’t to make you so sore you can’t exercise, it’s just to get you in your best shape. Part of that process is breaking down muscles to build them back up. This results in you feeling sore. Think of soreness as a gauge to how hard you worked and how hard you can work. If you feel like you’re too sore, please tell me and I’ll modify your workout and show you ways to recover & reduce your soreness.
If you’re not sore, please tell me and I’ll find a way to challenge you more.
Are you going to yell at me and call me names like the movie full metal jacket?
No. I coach, encourage and support. Yelling is not my style. I will speak loud if necessary, but I will not get in your face and scream at you. No berading.
Equipment
What will we use for equipment?
We’ll use your body weight and equipment that you bring. All attendees are asked to bring a water bottle, a hand towel, a pair of dumbbells (8-15lbs for women, 15-30lbs for men), an exercise mat, superbands, and a foam roller.
You’re not coming to change your body and then quit. You’re coming to change your body and learn a new lifestyle. Exercising is something you’ll want to do the rest of your life. If you have your own equipment you’ll be able to exercise anywhere and anytime.
Where can I get my equipment?
You can get it at Gym Source, Walmart, Target, Dick’s Sporting Good’s, Modell’s, Sears and you can even order it online. I buy most of my equipment through performbetter.com.
Costs
How much will the boot camp cost?
Less than personal training, more than yoga classes. Varies between $17–$42 / class, based on agreement length (3, 6 or 12-month and number of classes attended per week)
Do you offer any discounts?
Yes. If you refer-a-friend, get your workplace involved, are a student or want to join with family members , I will also offer you and them a discount. Contact me for more information.
Schedule
How long is each workout?
Plan for an hour.
How is each workout structured?
The first 10 minutes is dedicated to getting your ready or warming you up. I’ll teach you self massage, corrective exercises, extra mobility & stretching exercises and different movement preparation exercises.
The next 20 minutes will be a total body, high intensity interval strength workout, followed by 20 minutes of cardio interval training. You’ll love it or you’ll at least love the results. Then we’ll do a 5 min cool down.
The last 5 minutes is used as a time buffer or for personal Q & A. Here at Change Your Body Boot Camps, you’ll get the personal attention of one-on-one training with the price and experience of group training.
What’s a finisher?
A Finisher is simply (how ironic) a drill, an exercise or a collection of exercises performed at the end of a workout, designed to challenge a person’s mental toughness and push an individual’s cardiovascular system (stamina), nervous system (reaction & explosiveness) and/or the musculo-skeletal system (muscle strength & endurance) to the ultimate maximum to yield cosmetic changes or promote performance enhancements.
How many classes per week are there?
There are 3 classes per week for each time slot.
How many weeks is each phase?
Each phase is between 3 to 6 weeks.
How many weeks and phases in a calendar year?
Our fitness boot camp operates on a 38-week annual training calendar based on seasonal variations and corporate/school schedules. We offer 9 phases of boot camp classes per year, each lasting 3-6 weeks in length with 1-3 week transition periods in between based on the time of year.
Commitment
When and where are the boot camps?
The morning boot camp is: 6am, Monday, Wednesday & Fridays at the John M. Barry Boys & Girls Club. 675 Watertown Street, Newton, MA.
The mid morning boot camp is 9am, Monday, Wednesday & Friday at the Mackenzie Center of Sacred Heart Parish, 1337 Centre Street, Newton, MA 02459.
The evening boot camp: 6:30pm, Monday, Tuesday & Thursday at the Mackenzie Center of Sacred Heart Parish, 1337 Centre Street, Newton, MA 02459.
Can I go between times?
Yes you can. I do ask that you commit to a day and a time, but you have the flexibility to attend a different class if it works for your schedule. I want you to succeed and sometimes things come up. I do ask that you attend only the number of classes you signed up for and that you send me an e-mail, text message, leave me a voice mail or send a note with a messenger pigeon so I know when you’ll be coming and when you won’t.
Can I sign up after the boot camp has started?
No. It would not be fair to the other participants and you could endanger yourself or them. However, you may request to be placed on the waiting list for the next boot camp.
Can I make up missed classes during the next phase?
No! No classes are added forward. You agreed to follow the plan, are expected to attend all classes and are given the flexibility to make up a class during the existing phase at any of the available class times. If you choose to miss class because of vacation or work, that is your decision. If you miss because you were sick, then I’m sorry you were sick, but you can not make up the classes. If someone close to you dies, you will be allowed to make it up. If you are injured because of something that happens in class, you will be allowed to make it up. If you are injured outside of class or are sick for extended periods of time (2 weeks plus), decisions will be made on a case-by-case basis.
What is your guarantee?
If you are not happy with your results at the end of the boot camp phase, I will gladly refund your money. I do ask that if you think you can not make all sessions, commit to giving your best effort, complete all conditioning workouts and practice optimal nutrition daily, that you not even bother signing up.
Don’t waste your time or ours. If you do all that is asked, and are still not happy, just let me know and I’ll give you a prompt refund.
Nutrition
Will you teach us nutrition?
Yes. I will teach you basic nutrition. Protein, fats, carbs, water, etc… I am not a nutritionist, a registered dietician or a medical doctor. What I teach you is from my experience as a professional, from conferences I’ve attended and literature I have read. It is simple nutrition that has been forgotten.