TABCC Boot Camp Instructor Blog

2009 Olympics Summary - A battle of will, quite surprise and outstanding display of sportsmanship

noreply@blogger.com (The American Boot Camp Company) — Mon, 31 Aug 2009 22:17:00 +0000

On Saturday, August 29, 2009 at high noon, the 4 annual American Boot Camp Company Olympic games got under way to a clear blue sky and crowd of over 60 participants, supporters and family members. Held on neutral ground, at our new Evening Boot Camp meeting spot, the American Legion field at Chastain Park was host to a record setting day full of surprises.

We kicked off the games with the 1 mile run on the PATH. With an out and back course, the run was flat and fast with a beautiful golf course view. The first gold medal of the day went to Brett W. from Chastain AM Camper Team blasting away his competition with a 5:42 mile beating both fellow campers and instructors – the first of four gold medals to go to Campers over instructors. Josh N (Blackburn Instructor – 5:52) and Bill M (Blackburn Camper – 6:00) rounded out the first points on the board.

The group moved quickly back to the main field to compete in the first of many more events starting with the 1 minute situp competition. After careful explanation of the rules for counting, twelve competitors lined up. With the call of “GO!” by impartial judge Sonja G. the participants began cranking out situps. After just 60 seconds, the gold went to Blackburn Park Lead Instructor and reigning gold medal champ, Mari G with 69. Close by was fellow instructor from Blackburn, “FUN” Donna B with 65. Rounding out the competition was Kay Lynn (Blackburn Park Camper with 55). The first of several sweeps for the Blackburn Park location.

Next up pushups. Traditionally Blackburn and Chastain have battled it out over pushups with Chastain winning the previous year’s battle for #1. This year, Blackburn Instructor Brandon Q eked out 77 pushups to win. But Chastain would not stay down for long. The buckled down and took second (Chris Y – 69) and third (Lindsey – 57). Lindsey is only the second female to score points at this event.

As the sun beat down the battle for bragging rights increased with the infamous ab bridge contest. Traditionally the ab bridge has been Chastain’s event. Today the tides would turn. In just over 10 minutes, all Chastain campers and instructors were eliminated leaving the second Blackburn sweep of the day. Brandon Q (10:01) and Beverly R (10:50) both Blackburn Park Instructors set personal best while Kay Lynn M stunned the crowd with her record setting 11:22.

The next events up “crab walk” and “bear crawl” were true boot camp style activities and were anyone’s events to take. Blackburn Park campers Kevin P (1st) and Bill M (2nd) led the way with Chris C, Blackburn Instructor taking 3rd to complete the third Blackburn sweep of the day.

But Chastain wasn’t done. With a surprising last minute substitute, Tiffany B busted out 36 squat thrusts in one minute to take the gold home for Chastain Instructor’s Team. Showing the group that girls can beat boys, Tiffany represented all females with a fantastic showing of strength. Tying for second was Josh (Blackburn Instructor – 35) and Bill (Blackburn Camper – 35) followed by Corey (Blackburn Instructor – 33) in 3rd.

Then final 3 field events were a mix of surprise, photo finish and crazy. The sack race started with a last minute entry by Mari G (Blackburn Instructor) who never even attempted a sack race before, several substitutions in the 3 legged race and a bunch of dips throwing off the competitor in the backwards race. In a photo finish sack race event, Mari G. beat Matt B (Chastain Instructor) by a jump with Suzanne taking 3rd. Then the 3 legged race was dominated by the men of Chastain with team Matt D/Chris Y taking first by only a hair past team Mike B/Brett W. Team Tricia M/Beverly R came in a close 3rd. Finishing up the field races was the backward race won by quietly nimble Chris C (Blackburn Instructor) with Matt B (Chastain Instructors) and Matt D (Chastain Instructors) coming in a close 2nd and 3rd.

The next two events moved to a harder surface and started with a crazy ping pong duck walk where the contestants attempted to drop ping pong balls into Solo cups. In just one minute, Ashley F took the second gold for Chastain Campers with Cara S (Blackburn Camper), Tara B(Blackburn Camper) and Donna B (Blackburn Instructors) tying for 2nd and Suzanne (Chastain Instructors) taking her second medal in 3rd.

The last individual event was the jump rope contest. With a surprise early elimination of last years medal winner Mari G, the contest was anyone’s to win. In just under 10 minutes Donna B from the Blackburn Instructor team scored another first place win out-skipping Sarah G from Chastain Instructors and Mandy M from Chastain Campers.

As the day wore on the only two events remaining were the 4X40 team relay and the team obstacle course. In just under a minute, the four members of each team sprinted one length of the field handing off a water bottle baton to their teammates. In a blink of the eye, Blackburn Instructors led by Josh N, Sarah D, Mari G and Chris C pulled out the gold medal repeat to hold the title of speed. Chastain Campers Team (Brett, Mike Stacia, and Ashley) came in second and Blackburn Camper team took third (Kathryn, Eileen, Bill, and Dusty).

Finishing the day was the craziest of all events – an obstacle course running up hill and including spins, hops, jumps, balance and even a bit of mountain climbing to display how well your team worked together to get to the finish line. With a start off road each team had to complete 5 rotations around a pole with their head/nose touching the pole as they spun. Off balance and dizzy, the team members then had to cross a bridge, head up stairs and up hill to the second obstacle which included weaving under a railing for 20 feet then jumping over a railing for 10 feet. If that wasn’t enough they then sprinted up the hill to another “Dizzy Lizzy” rotation station where they completed 5 additional spins then had a “tire” obstacle to maneuver before sprinting the rest of the way up the hill. At the top of the hill awaited a 30 foot low wall which each member had to walk/run across then sprint over a short distance and climb up a steep embankment all as a team. The last member to finish scored the team time. Chastain instructors took the gold in this even getting their entire team through the course in only 2 minutes and 41 seconds. Blackburn Campers came in second with Chastain Campers coming in third.

The day was finished with a mental challenge won by Chastain Campers. However this wasn’t enough to give them the win. With 7 gold medals, 6 silver medals and 4 bronze medals, Blackburn Instructors took home the win for the 2009 Olympic Games. Blackburn Campers took home second place with 2 golds, 6 silvers and 4 bronze, while Chastain Instructors came in third with 3 golds, 3 silvers and 3 bronze medals. Chastain Campers took home 2 golds, 1 silver and 3 bronze.

Congrats to every single person that participated and cheered on their teams to group and individual victory!

A GREAT Day for The American Boot Camp Company

noreply@blogger.com (The American Boot Camp Company) — Sat, 20 Jun 2009 15:16:00 +0000

Dear Chris, Sean, Joe, Natalie, Ofer, Heather and Suzanne,
My sincere thanks to each of your for an amazing team effort at this mornings record setting workout. I want to share with each of you that this morning you each got to take part in a personal victory for me. Many years ago when TABCC was only a twinkle in my eye and where we are today was only a dream, I saw Atlantic Station and the “butterscotch bridge” and the concept of Urban Boot camp in Atlanta as a way to reach a huge number of people and show them that fitness is an option for the average person. The idea that a large group of people from many different backgrounds could come together and get in shape with the beautiful Atlanta skyline in the background and the hope of development in the air is something that I have always hoped could happen in our great city, as it does in New York, San Francisco and LA.

This morning, July 20, 2009, in the humid setting of summer in Atlanta, a team of instructors from four different locations, a group of people from six different boot camps and many people that have never experienced our company came together to show Atlanta that my dream was possible and is happening! As we counted down our final stretches at the end of the workout and that beautiful sound of “a group” echoed throughout the streets of Atlantic Station, you could almost hear a new era of outdoor fitness in Atlanta – Urban Boot Camp. A change from dependence on grassy fields and a new challenge for the many people in midtown that have already experienced boot camp at Piedmont Park. So thanks, Sonja, for having the guts to take Midtown into its rightful position in our organization. Thanks also to Sean for stepping up and taking on a very intimidating role. And thanks to everyone that worked together as a team this morning to show a group of 50 people that The American Boot Camp Company is back in Midtown and here to stay! Not a person would have known that the team of 8 instructors didn’t workout together every day, which makes me so proud!

In a time when everyone is struggling with bills, hustling to keep their jobs, and small businesses working day and night to keep their doors open, today was a sign of hope that with hard work, dedication and a positive outlook you can make your dreams come true and reach your goals. And after all, that’s what we are really about right – “Give us 30 days and we will help you reach your goals”. It might have taken more than 30 days, but we can check one of my goals off today!

Thanks for being part of it!

Why The American Boot Camp Company is the best boot camp in Atlanta

noreply@blogger.com (The American Boot Camp Company) — Thu, 04 Jun 2009 11:39:00 +0000

I feel great! I just finished my 7th workout of the week and it's only Thursday. Between teaching boot camp, kickboxing, interval and core, running a business, sales, marketing and business development, I finally got a chance to workout for myself this morning at our Pinckneyville Park Boot Camp location. And man-o-man was it fun!

As I was driving home, I decided to blog about my experience in hopes that everyone reading this might be inspired to join boot camp or at least try one of our free workouts.

So I really don't LOVE working out. I would much rather go for a walk or read a book. But I do love to eat. I love wine and pizza and chocolate. I love hamburgers and pasta, too. So my battle with weight forces me to turn to exercise in order to be able to infrequently eat the things I love. Because I know that I am not the only one that feels this way, I decided to start my fitness business. But what I think many of my clients don't know is that I STILL STRUGGLE EVERY DAY. Read on to see the list of excuses that ran through my head this morning and pretty much every day and see how my awesome boot camp instructors helped me fight through and burn over 350 calories all before 7AM.

EXCUSE #1: I Can't get out of bed because...
This morning when my alarm went off at 4:40AM, my throat was sore and my nose stuffed up. I could have very easily rolled over and emailed saying I wasn't going to make it because I was under the weather. But something forced me up and as I took my first step the second excuse of the day popped up. My legs are so sore from the previous 3 days of 2 workouts a day and I can't get injured, so maybe I shouldn't go. But I continued to get ready, inspired by the countless clients I work with each month that actually do get up every day for boot camp. So I brushed my teeth, got dressed and headed out the door for my 20 minute drive to Pinckneyville Park. As I drove several more excuses came to mind, but I was already on the road so I kept going.

EXCUSE #8: I don't want anyone to see what type of shape I am in. What if I can't keep up?
As I arrived at the park, I wondered what all the other campers might be like. I wondered if they would be watching me because I am the owner of the company and I thought about what they would say if I had to modify a pushup or stop to stretch my soleus injury. So I warmed up on the curb a bit before anyone got there and I didn't volunteer my name to anyone. Being anonymous is a really cool thing. It is great that nobody else in the group knows me. And I also like that the group was big enough that I could "hide". So I convinced myself that I would try my best and the people in the group would just think I was vet or someone from another camp.

EXCUSE #11: I don't want to give 100% in the warmups because I want to have something left for my workout.
As we started off promptly at 5:45AM, I started jogging and found that it would be very easy to "take it easy" and give less than 100%. Nobody 'really' knows my fitness level and what would it matter if I held back. Then very quickly my competitive nature came out and I said to myself, "you will give 100% so you can see what you put your campers through every day". So off I went and immediately found myself toward the front of the group. Kim, led the warmup and reminded me why we start our bootcamp workouts out with a dynamic warmup. Because these types of activities really do get the body ready for the upcoming workout in a safe and super effective way! My calves got warm, my legs got warm and my heart rate elevated in a way that left me ready for more, not too tired. Great work, Kim! And while I was doing my thing, I even heard a few other instructors calling out little tips like, "Keep those stomachs pulled in" or "Keep your pace a bit slower until you get warm".

EXCUSE #12: I know I have an old injury and I don't think I can do certain parts of the workout, even though I am not currently in pain. Should I even try?
So I have a pretty bad shoulder injury from too many pushups over the years and not enough back training. I have been diligently re-habing it over the past 6 months, but I am still pretty timid about doing more than 10 pushups in a row for fear I will re-injure it. I know this is a very common feeling that many ex-athletes have and many of our boot campers that have previous injuries. Should I modify right away or give it a try? I decided to give them a try. I made a conscious decision to do as many as possible and deal with the consequences tomorrow. I knew that my shoulder is healed, but I also know that if I don't attempt to do more pushups that I won't get any stronger. This is what I call "selling yourself short". If you don't try, you can't know what you are capable of. Today I was capable of doing ALL the pushups on my toes. What an awesome feeling. It's great to prove something to yourself, even if it is one pushups at time.

EXCUSE #26: I am tired and want to rest. I just did 30 pushup and should be proud of myself.
No. That is a load of crap. Even though the thought goes through my head. As I look over at the girl next to me in the warmup, I realize that she is completely out of breath and that I am breathing OK. I can't quit. I won't quit. Then I hear Sara, one of the lead instructors, say, "Don't give up!" and I push on.

EXCUSE #29: My shoulder really does hurt.
As we progress into the workout I have decided to really give it my all. I have done a similar workout before, but really like how Karin is choosing to explain the exercises. It takes my mind off the fact that my arms hurt. And then my shoulder, just the left one, really does start feeling weaker than the right. So instead of stopping, because Kevin, who is right next to me isn't stopping, I choose to just use one arm. I think, "maybe I should stop and explain to him what is going on" and then I just keep moving. Before I know it, Karin says, "sprint!" and off I go to the fence. I realize that Kevin is right beside me and I turn on the speed. I LOVE sprinting against someone. It reminds me of the very first workout I did outdoors when I realized that working out isn't always terrible. And that I was very competitive. Thanks, Kevin, for sprinting with me and giving me a challenge!

EXCUSE #31: I can't do this exercise very well.
About half way into the boot camp workout, we started a lunge movement with a twist. My shoulder started giving out and that caused me to lose focus. It reminded me that when my clients get fatigued that they can't focus either and I should change exercises to keep them from getting dejected. As this exercise progressed, at least 10 times I wanted to just quit. But I looked around and noticed that nobody else was quitting. What a great benefit of being in a group. The motivation of the instructors participating and all the other campers out there trying their best really helped me finish the round.

NO MORE EXCUSES...
About this time, I looked at my watch and realized that we only had 10 minutes of the workout left. I couldn't believe how fast it had gone. And then I had an epiphany. I CAN GIVE 100%. And now I want to give even more! I can get through this! And I did with the help of a great team of instructors! What I love the most about Pinckneyville is that there are many different personalities to help at different times during the workout. Kurina was super chipper as soon as she walked up, Sara and Allison are tough, but always smiling. Kevin is kind, but won't let you slack. Kim is always loud and supportive. Karin is detailed and really descriptive in her explanations and Noel is super energetic and right there in the trenches with the campers.

So as I drove home, I was so excited to have completed my boot camp workout before 7AM and ready to tackle the day with a positive outlook. I thought to myself, "I truly hope that every one of my clients feels the same way when they leave camp each morning!"

I love boot camp and thanks to the entire team at Pinckneyville Park for a great workout and a wonderful reminder of how much FUN boot camp camp be!

25 Random Things from Facebook

noreply@blogger.com (The American Boot Camp Company) — Wed, 11 Feb 2009 15:39:00 +0000

Rules: Once you've been tagged, you are supposed to write a note with 25 random things, facts, habits, or goals about you. At the end, choose 25 people to be tagged. You have to tag the person who tagged you. If I tagged you, it's because I want to know more about you.

(To do this, go to “notes” under tabs on your profile page, paste these instructions in the body of the note, type your 25 random things, tag 25 people (in the right hand corner of the app) then click publish.)

1. If you are reading this, you probably know what boot camp is. When I started my first camp at Blackburn Park, very few people did. That rocks!
2. I started TABCC in 2005 under a different name with a different goal in mind and found out that attorneys are useful and that you should always go into a partnership looking to get out of it.
3. When I started Blackburn Park with my hubbie, Chris, everyone said we were crazy and wouldn't succeed. Last summer we had one of the biggest groups in the country. "F" those people that didn't believe in me.
4. One of the biggest lessons I have learned through leading boot camp is that believing in people goes a very long way.
5. Every day we have the ability to improve a persons life by teaching them good habits and educating them about being healthy. When I get tired or down, I try to think about that.
6. Motivation is achieved through words when we speak. Inspiration is achieved through actions. So we must always remember to participate in life and in boot camp.
7. Last year I traveled all over the country introducing people to our intense style of training and found myself back in Atlanta loving my group of instructors more than ever. The "elite" group of TABCC boot camp instructors are like no others in the world. You really are the best!
8. I just heard something about multi-vitamins not being worth it. Our boot camp program dispells a bunch of myths similar to that like not eating after 6pm - what a load of "basura".
9. I really hope that someone can convince Pres Obama to pass a bill that allows people to use their flexible spending account to pay for boot camp.
10. If I had to create a boot camp instructor superhero, I would combine DB's voice, EC's cheerfulness, JF's speed, KF's explosiveness on the sprint, SG's loyalty, RL's infectious energy/fire, the collective love for what we do of ALL my instructors, and the passion that GOD gave me. I am sure we could obliterate obesity with that super hero! What should we call her?
11. This winter I fell in love with my studio in Brookhaven all over again thanks to an awesome group of instructors and bunch of members with super awesome work ethics.
12. There would not be an American Boot Camp Company if it wasn't for my husband, Chris' unyielding support and understanding of my passion.
13. The one thing that keeps me going every day is a reminder that GOD gave me a gift to inspire and lead and granted me an opportunity to use the gift. And it is ONLY by His grace that I am alive and living in a great city and surrounded by nice things.
14. I very much dislike people that cheat and are dishonest. I have found in the outdoor boot camp business there are many of these people operating illegally in parks and participating in unethical practices. I thought tree huggers were peaceful?
15. I used to be a tree hugger. Then I found Jesus. Now I just use trees as marker for the next sprint in a workout.
16. I am not politically correct, but think it's funny when people try to be.
17. I am one of the most loyal, hard working, driven people you will ever meet. I don't quit, EVER.
18. I subscribe to the following work ethic so gracefully summed up in this sports quote "When your not training, remember, someone, somewhere out there, IS training. And when you meet them. They're going to beat you." I love competition and double dog dare them to bring everything they have every day. Because I WILL.
19. If there is one retired instructor that I miss more than any it would be Stu. You always made me laugh.
20. When we started boot camp, it was supposed to be FUN. Chris always reminds me that each new year. Thanks!
21. Helping the guys lose weight in the Atlanta's Biggest Loser contest last fall reminded me why I do what I do personally. Please send anyone that you care about that needs to lose weight my way. I promise I will do everything in my power to help them.
22. How does it feel to participate in boot camp? Watch any feel good sports movie at the point where the tides turn in favor of the underdog. That feeling of "I can do anything" is what inspires me every day. At TABCC we take everyday regular people and help them find their inner athlete.
23. Boot camp isn't for everyone. If your leg is broken and you are physically unable to jog you should find another exercise option. However, if you just haven't run before you should give it a try.
24. My top 3 favorite boot camp workouts are Recess, Assume the position and Power Plyo. What are yours?
25. 1, 2, 3, 4...I love boot camp!

I really do love helping people

noreply@blogger.com (The American Boot Camp Company) — Wed, 08 Oct 2008 19:35:00 +0000

I know. This sounds like a load of hogwash.

But after dreaming huge, taking on unwinable battles and realizing that I am the only one that wants my dream, I stumbled upon six really big dudes. These six guys, have reminded me why I get out of bed every day and have been a catalyst for me to begin to love my job again.

And so I do. I love my job helping people reach their health and fitness goals.

I love the people that work their butts off each morning with me and I love those individuals that get up each nmorning to support and follow me into battle ( my instructors).

Their "loss" has become my gain.

Food for the spirit

noreply@blogger.com (The American Boot Camp Company) — Tue, 19 Aug 2008 14:27:00 +0000

Every day I educate my outdoor fitness participants about the importance of fueling their bodies with the proper nutrition. Today as I watched the womans gymastic competition that I TIVOed from last night, I remembered why the olympic competition is so important to our country and to me. I watched the faces of each young American athlete filled with determination, their nerves like steel and their bodies trained for perfection. And I thought about their paths to the Olympics. They are so young, yet they sacrifice all semblance of normal lives to reach those goals and live their dreams. Many of them don't go to regular school, or workout like regular people. Their training is their life. As an American, living my American dream, I understand that drive as many entrepreneurs do. And I am inspired by it. The dedication of these athletes and sheer will to win nourishes my spirit and reminds me to keep working hard . So today and for the rest of the month, I will watch the Olympics and take every bit of inspiration and fuel that my spirit can handle and I will put that in every thing I do. I challenge every American to do the same! Ladies and gents of the 2008 Olympic team, thanks for the inspiration!

A taste of my own medicine

noreply@blogger.com (The American Boot Camp Company) — Thu, 07 Aug 2008 21:25:00 +0000

I wanted to recount an experience I had this morning at Chastain Park with each of you to remind you how awesome you are at what you do and how you constantly change peoples lives. Thank you for everything you do!

So this morning I got my butt kicked at Chastain Park, by a 23 year old instructor with a quiet demeanor and a mind like a serial killer. Oh, that’s Erin by the way – the Fuller’s Park lead instructor currently filling in at Chastain.

When I got to the park for my Thursday workout, I thought, “Oh, Fartlek – this should be fun (and in the back of my mind I also thought, fun and easy). Well I asked about what the span of the fast group was and she said the slowest was 7:15 for a mile. I thought…hmmm I might be right past that, but I’m a sprinter, I can hang…ha! That was my first mistake.

Then I say HER – my nemesis. She is a machine. I love her and hate her at the same time. She has three kids, can hold an ab bridge for 8 minutes and wins her age group (older than me) at triathlons. Amazing. Well anyway, I see her and think, “Today’s the day. I feel strong, I can beat her. (Or at least hang)”. HA! That was my second mistake.

So off we go. Erin at the front, Tiffany at the back. We did a normal warm-up down the hill and then an Indian run and then continued down the hill. Well that was the third error in my “easy fartlek” thought pattern. Guess what? Oh you know, you’re all torturing boot camp instructors. Yes, we had to Sprint back up the hill and then do some crazy frog hops and then back down for more fog hops. Shist. So I think. Ok, I got this and I take off, sprinting up the hill. Well this particular hill at Chastain is the VERY steep twisting U-turn hill that used to be pitch black, but now has lights – wonderful. (If you can’t sense the sarcasm, you should start to soon). Four repeats, pushups, squat turns and tucks jump later, I was toast. But that was only 20 minutes into the workout.

At that point I remembered how awesome support instructors can be. If it wasn’t for Tiffany, I would have gone home or sat down at least. But she was right there with me (and I wasn’t the only one – actually there were 1 or 2 dudes that took turns eating my dust –ha! At least someone did). So the next set of torture came in the form of suicides. Now I am bizarre - I hear that word and I think – I can do this. I LOVE to sprint. So off I go. Sprint 1 – I won! I beat HER! HA! Sprint 2 – She beat me down and we tied coming back. But unfortunately that is when I discovered why SHE participates in boot camp. Because she has 2X the endurance that I do. As an instructor this is where I normally stop and rest while the campers keep going. (Mental note in plan to beat HER – do one more than I want to next time). Then the pushups got harder and then next sprint got slower and then I couldn’t breathe. But that was when I heard the voice of an angel – Tiffany was right there encouraging me to keep going. And I did!

But that wasn’t it, folks, we also did more sprints, shuffles, dips, crossovers and even an Indian run on the way back. This is where I realized how awesome The AMERICAN Boot Camp Company is! Because as I was getting my butt handed to me on the way back up the hills for the final 10 minutes, my instructors wouldn’t let me quit. Oh I wanted to! But they didn’t and I didn’t and I feel Awesome today because of that. But the workout doesn’t end here. NO, remember I said Erin was a serial killer. So we get back to the lower field and that is where she destroyed me – bear crawl backwards up hill. My body wouldn’t do it. I saw stars and I actually had to stop and go forward. I officially had my butt kicked! AND I LOVED EVERY MINUTE OF IT!

Reality Check - Why Can't I lose weight

noreply@blogger.com (The American Boot Camp Company) — Tue, 05 Aug 2008 18:47:00 +0000

Every day, I see clients that are successful at reducing and maintaning perminant weight loss. And every day, I have a few clients that look at the success of others and say, "Why can't I lose the weight? What are they doing different than me?" These clients appear to be on the same program, following the same path. However when I look closely, there are several things that seperate the successful from the unsuccessful. If you are struggling with your weight loss goals, ask yourself these questions:

1. Are you being honest with yourself? Weight loss is actually a simple concept. To lose weight you have to eat less and move more. Being honest with yourself is the first step with weight loss. In my boot camp program, I make all new participants start logging their food several days before camp begins - even though many of them choose not to follow the food plan until camp begins. This is because it starts them on a habit of being honest.

2. Are you moving more? Do you exercise 5-7 days a week with an increased heart rate. Not only will this help you burn more calories, but it will help you have more energy to do other fun things. Exercise doesn't have to be boring! Going to the gym and stepping on a treadmill is not always the best solution. Try a group fitness class, such as kickboxing or a results based fitness program. Whatever you do, get moving!

3. Are you making excuses? I often hear from my clients that they don't feel well, or they have to help a friend, or they just couldn't get out of bed, or they didn't get a good nights sleep. All of these are excuses and often it take the tough love of a regimented program such as boot camp to help people move past their excuses. Many of these excuses are directly related to the LACK of regular exercise!

4. Do late afternoon meetings and dinner meetings inhibit your ability to stick to a routine? Try working out before the day begins. And try making an appointment to do so. Whether you sign up for an accountability based program such as boot camp, or you make an appointment to meet your best buddy at the gym, having someone to hold you accountable will help motivate you to get your workout in before the day gets away from you.
To be successfuly at long term weight loss, you have to make the decision to change your habits. You need to commit to yourself and then find a program that works for you. If you can do it on your own, you will need to eat a healthy diet rich in fruits, vegetables, whole grains and lean protein sources and combine this with a regular exercise routine. Finally, if you know you need help, ask for it! There are countless personal trainers and companys like my own that specialize in motivation. And although you might pay more for their services, it will be worth every penny in the long run. You are worth it, aren't you?

For more information on Mari Garner or The American Boot Camp Company go to www.TheBootCampCompany.com.

Me Trainer. You Client. Part 1 of 3 in a series of posts on finding a quality trainer in todays fitness craze

noreply@blogger.com (The American Boot Camp Company) — Sun, 20 Jul 2008 18:05:00 +0000

Me Trainer. You Client.
In today's growing fitness market, people will do almost anything to get into shape. The pressures have moved from purely looking good to feeling good to. Historically magazines and media protray perfect looking people as happy and successful and often create a distorted image of what happens in real life. If we see it on TV or read about it in a magazine, it must be true and correct, right? And people would do anything, including subject themselves to hours in a gym, painful surgery and even poor treatment by a drill instructor to look like the happy people on TV.
While the main reason for working out today is still looking good, we are finding more and more people beginning a fitness routine because of increasingly poor health stats from their doctors. With more people than ever in the overweight and obese catergory, more people than ever are joining the quest to get those people fit and healthy.

Unfortunately, the fitness industry is not set up for this. Doctors, nurses and dietitions go to school for many years, obtaining a 4 year degree then medical school, nursuing school and grueling internships. They have a tried and true training system in place that weeds out those that are not serious and does a fairly good job at creating knowlegable professional capable of living up to their high salaries. People put their lives in their hands, so this should be how it is done.

But what I am seeing every day more and more is that people are putting their lives in the hands of fitness trainers every day as preventative and prescriptive measures to lose weight, get healthy and stay healthy. So why don't ALL trainers have to go through the same type of certification and training that doctors and other health care providers do?

We see trainers with certifications that they got on the internet and many trainers with no certifications. The number of clients that I see that realy stories about how their trainers caused them to have perminant injuries is unacceptable. As a Certified Personal Trainer, Certified Group Instructor and trainer for other fitness professionals in the outdoor fitness arena, I see many trainers with a passion for helping others that know and understand the need to continually educate themselves. But I also see many trainers with little experience, poor customer service skills and little to no knowlege of the body, giving advice to people on nutrition and fitness.

So how do you make sure you have a certified trainer?
Ask. Before giving anyone your money, ask to see a copy of the certification. Ask them where they are certified through and if they are personal trainers, how many hours of actual experience they have training clients with you. Ask for referrals and contact them. If you are joing a group program such as a boot camp, make sure you instructors have a group fitness instructor certification. If the clients begin to hold the trainers to a higher standard, the trainers will be forced to continue to educate themselves.

How do you know which certification is better?
The National Commission for Certifying Agencies or NCCA accredits programs that meet certian standards. Choose a trainer with a certification from a certifying body on this list. The following are the most popular certifications that you will see: NASM (National Academy of Sports Medicine), NSCA (National Strength and Conditioning Association), ACE (American Council on Exercise), ACSM (American College of Sports Medicine). If your trainer doesn't have one of these, make sure to take extra precaution when interviewing them. Don't just believe that because they call themselves a trainer, that they can help you! More on this in Part 2.

Remember that you often get what you pay for. If you are using a trainer that gives you a "free" session at a big box gym, they are not getting paid very much and therefore may not be of the same quality as a trainer that has ventured out on their own.

Finally, look at how your trainer is running their business. If they are using illegal road signs, negative adversiting or are operating without permits, business licenses or insurance they may not be the type of person you want to rely on for your long term health needs.

The "boot camp" girls next door

noreply@blogger.com (The American Boot Camp Company) — Sun, 20 Jul 2008 17:52:00 +0000

The American Boot Camp Company is made up of an amazing group of men and women. Those that are leaders and followers. Instructors and clients. Everyday, I am amazed that the ability of so many people to stay positive, achieve their goals and make amazing self discovery. So when I tell them that "I believe in them", it is more than just words, it is the truth.

Every now and then a couple of people really make a mark and do more than just remind me why I get out of bed every day - their actions and choices help me to get out of bed. So this post is for them - the boot camp girls next door!

Thanks girls!
For being such great role models For showing that you can do it ALL and still get in a run.
Thanks for being a super smilely, whistlin', single gal on the prowl with a super cool day job and still finding time for your friends and making time to help folks get in shape before dawn each day.
Thanks for being a beautiful bride to be that choses her words wisely and never stops smiling all the while managing a career, one of the most eligible bachelors in Atlanta, being the new girl in town and a new love for the crazy sport of running. Thanks for running because you can!

Ladies, you reminded me why I do what I do, but more importantly you were there for me when I needed the same support and belief that I give my clients every day.

So Thanks!

Is your boot camp legit?

noreply@blogger.com (The American Boot Camp Company) — Tue, 15 Jul 2008 09:45:00 +0000

Earlier this year I heard about a news cast where the Atlanta City Council was going to vote on reducing the programs offered in Piedmont Park because the fields were becoming degraded from overuse. Immediately I felt the need to write to the council people and explain to them NOT to cut the programs, but to begin to regulate the use of the fields in off hours. That means, regulating Boot Camp.The regulation of Boot Camp, or outdoor fitness, is a cause near and dear to my heart. As a pioneer in the outdoor fitness boot camp arena, my company was one of the first to obtain permission to use the public parks through obtaining permits and paying fees to the counties. Yes, that’s right; we have to pay fees to use the parks as a “for-profit” company. No, this doesn’t upset me. It actually seems very logical.As a business owner, I need to obtain a business license, file for a tax ID and pay rent for the space where I run my business. Just because my business is run in a remote location, doesn’t mean that “rent” isn’t necessary. When I use the park four days a week to run my boot camp, I should be helping to pay for the general maintenance of the facility I use. Although my customers are local residents and their tax dollars go toward park upkeep, so should some of the profits that I make while running my business on that land.Additionally, as a business owner, I have to think about how to keep the space where I run my business it tip top shape. So I try to use a different field every day, not running down the same space with 100’s of jumping jacks in the same 10’x10’ space. By doing this, I save on wear and tear on the field and I provide a safe place for my clients to workout. Overused fields are the number two cause of injury (dehydration is number one) in an outdoor workout because participants can easily turn an ankle in a field with holes. When we come across such a field we immediately report it to the parks department and then we don’t use the field. Because we pay fees and have relationships with our parks departments, we can do this.When companies squat on park land and don’t obtain permits or pay fees where necessary (not all counties are the same), they can’t call the county and complain or report the holes, thus creating an unsafe environment for their participants. The lack of permitting in public parks also poses another threat – serious injury with no insurance. Because many of the companies running boot camps in public parks are just personal trainers, they don’t have liability insurance. Some don’t even have business licenses. Furthermore, some personal trainers don’t even have a simple certification on the basic principles of training and human physiology. Without regulation, you won’t know who you are dealing with until you are injured. God forbid should some become seriously injured – who would be held accountable? The trainer with no insurance? He doesn’t have any money. So you sue the county. Now all of your fellow participants have to pay through higher taxes and programs like mine that follow the rules also suffer because then the parks become more stringent. So how do you tell if your boot camp is really legitimate?Ask to see their business license. If they have a physical location, all you have to do is look for the county permit on the wall.Make sure your trainer(s) are certified in group fitness and have experience. The best trainers will have multiple certifications. Our trainers go through a nationally approved certification for Outdoor Fitness. Look for NASM, ACE, AFAA, NSCA, and ACSM. If you don’t see one of these initials next to your trainer’s name, make sure they have coaching experience or a long list of references.Make sure the company you choose for your boot camp follows the rules. Do they have permits? If they don’t, you could be fined for being at the park/facility when you are not supposed to be. If the boot camp program has a food plan, which most outdoor programs should provide some guidance due to the rigorous nature of the workouts; do they follow the USDA guidelines? Unless your trainers are also dietitians (not nutritionists), you should be getting a lot of education, but not specific meal plans to follow. Check out myfoodpyramid.com to see the limits of the USDA plan.

The Biggest Loser - The Problem with Reality TV

noreply@blogger.com (The American Boot Camp Company) — Mon, 14 Jul 2008 21:25:00 +0000

So as are many of you, I am so very interested in The Biggest Loser TV show. I love to watch the 2 minute out takes at the end of each season, all in a row and see how determined the people are and how even more determined they are when they get kicked off or make the cut to lose weight. The stories of each person are inspiring to even the most insane fitness enthusiast.

But what worries me is the thought that many people actually think it is safe and possible to lose the amounts of weight those people are losing in such a short period of time. The show alludes to double digit weight loss in a week and if the participants don't lose that weight, they are shunned and kicked off the show. What are we teaching our country?

All fitness and nutrition guidelines say that between 1-2 pounds a week is healthy weight loss, yet these people workout 4 hours a day and under insane conditions. We think it is cool that they have personal trainers that swear and scream at them while they scream right back.

Reality is actually not like the Biggest Loser. Reality is a struggle to lose the 2 pounds that are safe each week while balancing work, family and life. Reality lies in develop a supportive group of trainers that encourage you to be healthy and to not overtrain and to eat the right foods in the right amounts. In my opinion, reality is boot camp.

And how much fun can that be! With The American Boot Camp Company you get a 5 to 1 client to instructor ratio, much like The Biggest Loser TV show, but none of the drama from the trainers or other participants. You get only encourage trainers that believe in you. You get a healthy eating plan that teaches you about portion control, proper food choices and keeping your energy levels even. And most importantly you get one workout a day in only 45 minutes that kicks your butt beyond the need to workout again. Who needs Reality TV when you have The American Boot Camp Company?

Throwing the first stone - the price of being a leader

noreply@blogger.com (The American Boot Camp Company) — Mon, 14 Jul 2008 12:40:00 +0000

Something many people don't know or understand about me is that growing up in a lower middle class neighborhood in Western Pennsylvania, being younger than most of the kids on the street, and being the minority in a black/white world gives you a certain outlook on the world and forces you to see people in a different light. Couple that with having a mother that never judged anyone and paternal family that believed the world was theirs for the taking and you get me, Mari Garner, the girl that nobody gets. I know my flaws and my gifts and I try my best to focus on the positive. I know that I possess a passion and a drive that is unique and that many times runs hot enough to burn - and does. It is my battle in life to fight the negative side of passion and to channel it into something good. That battle I fight every day and sometimes I win and sometimes I lose. And as many people feel the victory, some also feel the brunt of defeat. And in analyzing each defeat, I realized that because people get so caught up in seeing only whats on the surface, they miss out on ever meeting the real person behind the drive.

So here goes. The neighborhood that I grew up in shaped the type of people I relate to and especially the very type of people I trust and consider friends. I learned that loyalty and being there when times are tough far outweigh being invited to the Saturday night bash. And that everybody that has an "attitude" or a "chip on their shoulder" has one for a reason and to try to look past that to see the real person. I have met some many wonderful bullies, pushers and wall flies because I looked past the exterior and because so did they. So as I have ventured out into the world, I have always tried to look past peoples apparent flaws, to try to understand why they act the way they do and to try never to judge them for it. But is just amazing to me that so many people cannot do the same for me.

Yes, I am a tough cookie. My mom died when I was 23 and I don't have a female role model to show me how to curtsie and laugh sheepishly at the boys or even how to shop or cook. Even when my mom was alive she pushed me to be independent and self sufficient so I never had to rely on anyone. And furthermore, both my parents taught me that to be a leader I had to march to the beat of my own drum.

So being 32, the owner of a very successful business, a wife and a leader of many puts me into a unique place. That place is not one that I really love to be in but I am in nonetheless. As people watch my every move, from the look on my face when they make a silly comment to the amount of sweat I wring out of my shirt after a workout, they are constantly measuring me against some imaginary standard. Every word out of my mouth, in every conversation I have is analyzed and judged. Even in social situations, a comment made in jest or a phase said in exhaustion is held against me. And so I have been labeled aggressive, abrupt, harsh, hardcore, and direct on a good day. And because I am a female, all of those descriptions are negative.

But what I find offensive is not that someone calls it like they see it, no, that I admire. Its that they don't have the gumption to actually say what they need to say, or the intelligence to look past that rough exterior and see the real person behind that unyielding personality. If they did, they might see that with all the fervor that I use to keep up that exterior, that I am a dedicated friend with a might to help my friends that goes above and beyond. They would see that the same passion that I run my business with is carried over to the way I view each persons ability for good in their own lives. They just might see that I truly believe in the human spirit so much so that every time they judge me, I just turn the other cheek and try to understand what it is that makes them feel that they have to analyze me. And that although I will ALWAYS call it the way I see it, that I know my opinion shouldn't define another person and is only an opinion and that I even celebrate when others present differing opinions. Most importantly they would know that being "right" isn't a goal for me, but rather I constantly challenge people to figure out what is "right" for them.

The point of this posting is that everyone should take a hard look in the mirror each and every time they point out a negative trait in another person. They should understand what about themselves causes them to see that negative trait. Then they should consider that they also have flaws and maybe they should try to find the good in each person. That search for positive is a conscious choice that we can make that can really make a difference for the better in each of our lives.

Who believes in instant gratification?

noreply@blogger.com (The American Boot Camp Company) — Sat, 12 Jul 2008 22:34:00 +0000

Every year I close my outdoor operations down in January and people normally assume that is because it is too cold even in Atlanta to run outside fitness. But that is not really it. It has more to do with the type of client I want to attract. My ideal client knows that they need extra motivation and knows that they need support, but doesn't make "resolutions".

So in a world of "get fit quick", my company promises "results in 30 days". But doesn't that mean I want those clients seeking instant gratification? No! Because the kinds of results that I am promising are those that lead to long term changes to a person and help them to find a perminant path to fitness and health success. More energy. Glowing skin. A general sense of health.

But will they also SEE results. You know - weight loss?

If they follow my plan, yes. They will see that and more. They will see a perminant increase in their energy which will allow them to do more, experience more and both look AND feel better.

By eating healthy and exercising regularly, they can fight of multitudes of health issues and they can set an example in their community. But they can't always do it alone - which is why independant operators, like myself, look for clients that are not seeking instant gratification, but rather those that want to make a long term change.

My boot camp instructor is not an alien...

noreply@blogger.com (The American Boot Camp Company) — Tue, 20 May 2008 15:48:00 +0000

This morning I proved that I am not an alien owner of a fitness boot camp company, but indeed a human being. Whew! Now everyone knows my secret.

The story is I was late. My alarm didn't go off and one of my instructors had to kindly serve me a wakeup call as 40 of my boot campers patiently waited in the parking lot for their fearless, and now human, leader to arrive at Blackburn Park Boot Camp.

I don't have an excuse, because there shouldn't be one. I live accountability, so I should stand by it even when it is not convenient. So I gratiously did my 45 pushups for being late while my boot campers happily counted them out.

But this brings up a really important fact about being a boot camp owner and operater. As the leader of many people, your example is what sets the tone of your business. If you stand around and bark orders, your clients will see you as unforgiving. If you get down and dirty with your clients and feel the same pain that they do, they will have a certain amount of respect for you that placed you in that "alien" category.

But the best part about this morning was that by re-joining the "human" group, my clients realized that my success isn't so unattainable. That they goals and thus their success might just be possible. I am not sure I could have planned for a better lesson in believing in oneself.

Serious Results for the Serious Man: The Evolution of Group Fitness

noreply@blogger.com (The American Boot Camp Company) — Tue, 06 May 2008 21:00:00 +0000

Outdoor fitness expert, Mari Garner who extended group fitness beyond the gym and into the parks, now explores a new avenue – Group Fitness for Men. As founder of The American Boot Camp Company, Mari is constantly innovating her outdoor workout regimen and indoor group ex programming to meet the needs of an ever growing population of men that want the accountability and motivation of a group, but not the frou-frou dance classes or step aerobic classes offered at the local gym. “Most guys can’t and don’t want to dance at the gym. They want simple movements that are real, not choreographed and most gyms don’t provide that type of programming,” offers Garner. “We appeal to men with loud, fast beat driven music in classes where it is ok to sweat, perform power jump squats or do slow pushups to build muscle mass.”

Painting a new image of group fitness in the minds of the male client is a number one priority. Class titles like “Buns and Glutes” have to be replaced with “Boot Camp” and “Interval Training”. Class programming needs to become less choreographed, movement patterns need to become more athletic and workouts need to become shorter and geared toward a total-body experience. Most importantly, long cardio routines that build upon memorized dance steps have to be replaced with more dynamic and explosive movements to keep the interest of the males and to constantly keep them challenged physically.

The American Boot Camp Company is proving that group fitness is not just for girls. By creating workouts using athletic drills, agility training and functional movements a tough full-body workout can be achieved in every kickboxing, interval and core conditioning class. And yes, this training is done in a group. But Jane Fonda beware. There are no leg warmers, just a serious group of fitness enthusiasts – everyday athletes as they are often referred to, led by a certified, athletic instructors that are tough enough to challenge any man to a pushup contest.

But don’t equate group fitness to gym class either. There are no teams to be picked, just a group of people with the same goal of getting in shape. At The American Boot Camp Company Fitness Studio in Atlanta, GA, every member is there for one reason only – to get their butts kicked. They don’t put on make-up to come to the gym or wear jog bras or tight shorts. And the guys that come don’t look like Richard Simmons.

Check out this line up for the best group fitness classes for men:

Kickboxing: Interval training and heavy bag work combined to maximize calorie burn. Each class incorporates the functional movements of kickboxing with strength elements such as squatting and lunging and core elements such as pushups and ab work. See results in no time.
Female to male ratio: 15:5
Bottom line: In a society based in efficiency, this is the best full body workout. Get out all your aggression on the heavy bags and keep your nice guy reputation. Burn up to 750 calories in 45 minutes and look like a boxer. Who wouldn’t want that physique?
Try this class for a major kick in the pants: Tara’s 6PM class on Monday or Ricardo’s 10:30AM class on Saturday

Interval: Constant action of cardio based intervals, plyometric & agility exercises and strength training using free weights, medicine balls and heavy resistance bands
Female to male ratio: 12:8
Bottom line: This is perfect if you are not a fan of weight lifting or if you want to burn some fat to show a little bit more definition. You will not be out of place in this group class.
Try this class for a major kick in the pants: Mari’s 6PM class on Tuesday

Core Conditioning: Think you abs are strong? Think again. This is more than just an abs class and is guaranteed to give you that six-pack you have always wanted and make you a better athlete.
Female to male ratio: 10:4
Bottom line: Try it if even once a week to stay injury free and to improve your golf swing. Great for cross training, too.
Try this class for a major kick in the pants: Chris’s 8AM class on Saturday or Mari’s 6PM class on Thursday

Outdoor Fitness Boot Camp: 4-Week results based exercise and nutrition program designed to jump-start any fitness routine. All fitness levels are welcome, but participants are usually broken up into smaller groups based on their cardiovascular and strength levels. Workouts combine athletic based drills, interval training and core conditioning with running and strength training to provide ultimate results.
Female to male ratio: 20:12
Bottom line: This is the best workout in town. With multiple fitness boot camp locations across Atlanta, The American Boot Camp Company does fitness boot camp better than any others.

Live, Work Hard, Play the entire time

noreply@blogger.com (The American Boot Camp Company) — Thu, 01 May 2008 12:08:00 +0000

I am so proud to announce the wonderful work that our Midtown Owner, Lauren DiNatale, has done to secure a new relationship with Atlantic Station! She has worked to make The American Boot Camp Company the Official Boot Camp in Atlantic Station. This relationship will help our entire organization to grow and generate new clients but will specifically help the Midtown area to begin to take some market share in the boot camp industry. With free workouts twice a month in Central Park, we are sure to attract many people for fun, yet challenging workouts.

But what is very exciting to me is that the Live, Work, Play mentality that Atlantic Station builds its community around is the very same premise that The American Boot Camp Company follows. We want all of our clients and instructors to work hard, but to play harder. Even in our instructor group, we can be found many mornings starting to "play" before we even get to work. Check out this post from several months ago on how our Happy Hour begins before work. We think life begins over coffee and that we should play the entire day.

Now I know that many people believe that all I do all day is workout and train people. Although I wish that was true, it couldn't be farther from the truth. Check out a Day in the Life of The American Boot Camp Company owner. I, too must go to a job every day where I deal with clients, sales, marketing, financials and have goals and must manage employees. Fortunately for me, I try to make this as fun as possible by building my business around my passion. If everyone could do this, I think the world would be a much more productive place. But until then, I will settle for playing at 6am, happy hour at 7 am and then heading off to work!

Getting "Schooled" - Part 1

noreply@blogger.com (The American Boot Camp Company) — Thu, 01 May 2008 11:58:00 +0000

Even as adults we continue to learn. As a leader in the outdoor fitness industry, I have to make sure to stay on top of new techniques, laws and trends to keep everyone that I educate operating at the highest level. This goes for my boot camp instructors and licensees, too.

But sometimes we forget that often the best lessons are the ones we already learned. So let's go to study hall...

Several months ago, I posted about the trials of breaking campers up into groups in my Picking the Team post. Yesterday at the boot camp workout, we saw the true reality of what happens when someone feels that they are in the wrong group. They feel dejected, like less of a person and even depressed. As their coaches, we can avoid this. First by doing a better job of breaking up the group. It is my job as the lead instructor to be aware of every single detail of every person's personality - especially my clients that have been working with me for several months. I need to know they want that extra push and I need to know when to give it to them. As a support instructor or the instructor leading the group for the day, you can also help. Support instructors can challenge that person to go faster to run an extra lap or do perform a more advanced level of the exercise. Leaders can see that one client is faster or stronger or needs a great push and can group that person with the other clients that are at the top range of the group. But we must be aware that we will make mistakes from time to time and that is how we learn.

Ring>>>Ring>>>Ring>>>

Class dismissed...

The benefits of rising early with a clear head

noreply@blogger.com (The American Boot Camp Company) — Thu, 17 Apr 2008 14:07:00 +0000

I'll admit it. I am a boot camp instructor and I like to drink wine. I like to crisp fruit taste of a white wine or the bold spicy taste of a red wine. So much so, that I decided to start a wine tasting club with my friend, Emily.
So last night was our first club outing and man was it fun. We brought together girls from all different backgrounds, with all different career paths. Some married, some single, some tall, some short, but all of us united in wine. And after several bottles and lots of fun tastes and maybe a little to much of one particular variety we closed our first official wine club meeting and went home to our comfortable beds.
When my husbands alarm sounded this morning, I realized that I probably had 2 too many glasses last night and desperately needed water. But unlike most people, my second thought was that I needed to get hydrated so that I could go on my Thursday run. If I was too dehydrated, I might pull a muscle or something worse. So after a bottle of water, I decided to lay in bed a little. You see, Thursday is my day to sleep in to the late hour of 8am.
Now sleeping in to me, is not the same as it is to most people. Every morning, I rise before 5AM, quickly get dressed, brush my teeth and head out to boot camp at Blackburn Park. My job begins at 5:40am every Monday, Tuesday, Wednesday and Friday. So on Thursday I sleep until 8am. And that is late.
This morning when I rose with a foggy head, I realized why I quit partying and boosing it up on a frequent basis several years ago. I felt like I was waisting time. Like I had just wasted 2 hours of precious daylight and that I could have accomplished so much more. That is when I remembered how much I love to get up early and get things accomplised. And one saying kept popping into my head that a former boot camper once said, "At boot camp, we accomplish more by 7AM than most people do all day."

Lesson of the day - a wine tasting should be limited to one pour a bottle.

A Day in the Life of The American Boot Camp Company Owner

noreply@blogger.com (The American Boot Camp Company) — Wed, 09 Apr 2008 16:53:00 +0000

If owning your own business and being your own boss was easy, everyone would be doing it. But owning and operating a business is an even bigger challenge. For all those that think I workout all day and have fun, here you go.

4:55AM - Alarm sounds. Roll over and hit snooze
5:00AM - Alarm sounds. Grab cell phone and head to get dressed, brush my teeth and get to camp. I also check the weather on my cell phone and by opening the door to my deck.
5:18AM - Take dog out and feed.
5:20AM - Head to studio to pick up equipment/print updated attendance sheet

5:28AM - Head to Blackburn Park to daily Boot Camp Workout
5:33AM - Begin taking attendance and welcoming each client as they arrive.
5:40AM - Support Instructors arrive and help with daily nutritional counseling. I continue to take attendance and check food logs as I can.
5:55AM - Daily meeting with instructors to review upcoming workout and their rolls.
6:00AM - Workout begins!

6:00AM-6:45AM - FUN

6:45-6:50AM - Return to car and extra credit
6:55AM-7:30AM - Daily post boot camp coffee at Starbucks

8:00-8:45AM - Get ready for my day job - running the sales and marketing of The American Boot Camp Company.
9AM - Arrive at the office and check email.

9AM - Breakfast: dannon lite and fit yogurt and Nature's Path optimum granola. 1/2 cup of pineapple.

9AM-10AM - Return emails, correspond with instructors, current month boot campers and follow up with clients that didn't attend the workout and didn't let me know ahead of time.
10AM - meet with Katie, my assistant, and get her started on a new project with constant contact email and with updating my office files.
10:15AM - follow up with Team in Training about an upcoming event.
10:17AM - contact web/ad designer about printing more brochures for upcoming conference
10:20AM - contact my SCW Fitness contact about shipping manuals for certification from Atlanta rather than paying shipping costs twice. Follow up with her on outstanding invoice for teaching in February.
10:20- Mid Morning Snack - banana and almonds

10:30AM - Begin to process quarterly taxes. Pay March payroll taxes online and print out all Q1 forms. Write checks for state taxes paid quarterly. Fill out new employee forms and enter newest employee into quickbooks.

11:30AM - Check emails and return important messages. Organize upcoming instructor continuing education series for Q2, organize New Licensee email newsletter education series and make list for questions for Tara and Katie to address via email later.

12:15PM - Return sales calls to potential licensee in South Carolina and followup with new sign ups for Chastain PM and East Cobb.

12:30PM - Update homepage on the website with new information about upcoming Big Peach 5K. Remember to contact Todd about race bags.

12:45PM - Get ready for Junior League Fashionist Week where we give all Junior Leaguers 20% off boot camp and studio. Note in day planner to update Tara and Courtney on details.

1PM - Meeting with sales rep from SKIRT magazine to work on 3rd Quarter 2008-3rd Quarter 2009 budget and strategy. Looking to get rates and added value.

All this before lunch...

Decisions

noreply@blogger.com (The American Boot Camp Company) — Tue, 08 Apr 2008 12:12:00 +0000

Most of the life changing decisions that have occured in my life have been made for me. Usually when a change is necessry the powers that be get involved and make it so that there isn't a decision. I am ok with that, too. Just as long as I continue to live right and try to be good and just in all the daily choices I make, my good intentions usually lead to that right choice.

But for once I am at a juncture in my life that I have to consciously choose. I worry that if I choose one way I will regret it in the future. But if I choose the other way I may regret that too. And so for the past month or so I have made no decision. I have put it off using this past weekends trip as an excuse. But now that the trip is over I have to decide how to proceed. And I think for once in my life I am going to proactively make a decision.

It will be life changing for me and for many others. And every second I am second guessing myself. I try to remember all of the people that inspire me to be better, my husband and family, those clients that so generously allow me to be a part of their life changing experiences, who make me truly want to be a better trainer. And for those who can't be part of my journey. I just don't want to dissappoint anyone.

And so over the next few weeks my decisions will play out. I have this little placque on my desk that says, sometimes you just have to take the leap and build your wings on the way down.

So here's to the hope I have wings.

Courage

noreply@blogger.com (The American Boot Camp Company) — Tue, 25 Mar 2008 20:59:00 +0000

Today one of my favorite clients told me that 'my courage to follow my dreams' gave her a new purpose in life. And as I head back out on the road again, I realize that courage is definately needed everyday in my life. This journey is a scary one and a very lonely one. Even though I see people every day and it always seems like there are many people around me, it isn't so. I am not sure that anyone I know understands what is happening. I know there are others out there in my same boat, but in my circles they don't get it.

I am only 32. I'm a kid, really. I know that, but I can't admit it every day or I'd get bulldosed. Most people my age are having babies (as I am reminded every day) and going on vacation with their families. Not me. My business is my baby and my very patient husband bides his time on the couch while I follow my dream. It's not glamourous or much fun these days. Just alot of lonely work.

It's during weeks like the past couple when I question if I have enough courage to reach my goals. Alot of people think so. Deep down, I know so. But so did that crazy lion. Let's hope my yellow brick road appears soon.

Life is like...

noreply@blogger.com (The American Boot Camp Company) — Mon, 17 Mar 2008 14:03:00 +0000

a basketball game. But not just any game. That game where something is on the line - an undefeated season, a scoring record, a championship or even just the ability to say you beat a certain opponant. As March Madness is in full swing, basketball movies fill the cable stations and while wathcing "Glory Days" last night, my own childhood glory days quickly fill my mind.

It's 1989 and our 8th grade team has gone undefeated in conference play - a first in school history. Being only 13, a girls mind is already spinning, but the pressure to win and not let anyone down was incredable. As we headed to the state championship tournament our coach said something that I will never forget. He said, "This opportunity only happens to most people once in their lifetime. You should remember every moment and be extatic that you have made it this far." At that time we had no clue what he meant. Again, we were 13 - we thought we knew it all and we were SURE we would see a winning season like that again at SOME point in our lives. Little did we know. What we were also sure of was how incredibly nervous we were to be playing against the best teams in the state. Against girls that would go on to be leading scorers and all time blocking champs in high school, not to mention the future college and even WMBA stars (the WMBA didn't even exist then). We knew we were out of our league, but we played with all our hearts. When our leading scorer got hurt, we fell apart as a team.

I think back to how scared I was. How mortifying a loss in the first round was going to be. But I also remember how helpless I felt because I couldn't contribute to the win any more than I already was. At that moment I vowed never to let one player cause me to not reach my goals again.

Little did I know that my future would be much like that basketball competition. Today is quite similar in that I am a bit out of my league trying to take a company national in an industry full of giants and companies with more history. But this time there will be no one to depend on but me. This time my destany is in my own hands and my ability to sprint up the court and hustle is the only limiting factor. I am still nervous, terrified and sick to my stomach on a daily basis. But then I remember my coaches comment about this only happening once in a lifetime. And he was right - this is a once in a lifetime deal that I have. And I don't intend to lose this time.

Good thing I have been practicing.

The dirty line

noreply@blogger.com (The American Boot Camp Company) — Tue, 11 Mar 2008 15:06:00 +0000

So every year since we began operating it never fails that we "catch a boot camper" doing something they are not supposed to. Something that will derail their progress during the cours of the month.

The first time it happened was in the third or forth month of our first season and I got a call one Saturday afternoon. I was driving with my husband and two of our instructors who lived in Brookhaven called me. "You have got to get over here to Brewsters, there is a boot camper eating an ice cream cone!" And that is how it began...every where we went, we ran into campers. Sometimes doing regular things like going to the grocery store, other times doing not so regular things when participating in the boot camp program, like walking out of the pizza joint, or drinking a beer.

So last night when I got the call, it came from another lead instructor at a different camp. She and a friend overhead the girl at the next table talking about one of our workouts. And then they saw the beer. Immediately they called me and described the girl. I knew it would be one of two people based on the description. So now I had a decision to make. Wait until the girl wrote it down in her log, ask her directly or do nothing.

Being that this is the first week of boot camp and that St. Patrick's Day is coming up, I decided to see how group persuasion worked on her. Now this is a very delicate situation that sometimes can go very wrong. So a few minutes before the workout began and after I checked through the books of both candidates, I started to talk about food and good restaurants to eat at. I cautioned against drinking green beer and partaking in other alcohol related activities this upcoming weekend and then transitioned into the idea that drinking a beer at the restaurant just down the street from our neighborhood probably wasn't a good idea. And then I asked if anyone did so last night? I gave them plenty of time to answer and then I laid down the law - 60 squat thrusts for the group. That was enough to put this girl over the edge. She cautiously admitted it and saved the group extra work. And I let her off with only extra credit. Then I joked with her that she should find another watering hole for the next 30 days or maybe even give the program a try and not drink at all.

I thought I was being a pretty good sport about it and she laughed, too. But when it came time for the extra work at the end of the workout that she agreed to do, she quickly had an excuse why she couldnt' do it. I have to be at work at 7:30. Well that is where my patience ended. So 20 squat thrusts and 1 minute later she was on her way.

The point of this story is that The American Boot Camp Company's boot camp is an accountability based program - not just a workout routine. Without the nutritional plan, hydration check and asbtenance from junk food and alcohol, the program doesn't work. And as a lead instructor, it is often hard to convince people of that. Unfortunately it usually takes about two weeks. The frustrating part to me, is that for this girl, I didn't get two weeks because I am certain that she will drink this weekend. And that is so disappointing because on Monday, she won't see the progress that everyone else will. And on Monday, I will have to fight hard to not let her cross that line and give up.

So how will I do it? I will smile through the squat thursts and do them with her (and the rest of the group). Maybe no one will give into the temptation of Green Beer this weekend... I guess we will just have to wait and see.

Letting me down

noreply@blogger.com (The American Boot Camp Company) — Wed, 05 Mar 2008 14:15:00 +0000

So I was reminded today about how diverse a lead instructor needs to be when leading a group of multiple fitness levels in a results based program. Another instructor mentioned that a camper told them they felt like they were "letting me down" in their performance. My initial reaction was that I didn't want the camper to feel that way and that I should talk to them because they really weren't letting me down.

But then I took a minute to consider my role as a leader of the group. I have to make sure first that everyone is safe each day. From where we do the actualy workout (are their holes in the field, is there enough light, is there any traffic to consider), to how we transition from place to place, to how each exercise is explained and demonstrated with proper technique. I have to them make sure that everyone is challenged from the fittest person to the very out of shape person to just the right degree that they are uncomfortable constantly, but not so far that they get injured or demotivated. Then I also have to make sure the mentally I am motivating each person. Do they get enough education, positive support during the workout and firmness when necessary? Does each person feel good about themselves when they leave the workout and for the rest of the day when they are not with me, are they recovering properly? Then I have to consider if they are treating their bodies right. Are they eating enough of the right things when they leave the workout to refuel their bodies? Are they drinking enough water to stay hydrated? And I won't even touch on the support, organziation and training for the instructors that help me, or the sales to fill the camp or the administrative duties.

So as a lead instructor, I have alot to think about just during the 45 minute workout. And I always have to keep in the back of my mind - how do I help each individual reach their goals in the time they spend with me?

So what does this have to do with a camper feeling like they, "let me down"? Everything. The way you present yourself as an instructor each day is key to making all of the above responsibilities flow and mesh. Building up the raport with the client and causing them to trust you to help them is the ultimate goal for an instructor. Once you do this, they listen to every word that comes out of your mouth, so you have to come "game on" to every workout.

So at the conclusion of yesterday's workout, I carefully mentioned to a client that I know has been teetering on the edge of her comfort level and is ready for that next level that I think she has more to give. And she knew it. She just needed someone to tell her. She in turn mentioned to another instructor then that she felt like she was letting me down. And in a way, she was. By not giving her all she was letting me down, but more importantly she is letting herself down. However, she would not have know this before I mentioned because she has not been to this point in her journey before. Now that she knows, she will change her actions. She will bring her best to every workout and try just a little bit harder to not let me down and in turn to not let herself down.

Now had I gone with my first instinct, I may not have been able to demonstrate the importance of a firm yet fair approach to being a lead instructor. As a lead instructor, we can't always be their friend or their "mom". We have to show the clients that we believe in them by our tone of voice, not by physically holding their hands and patting them on the back. We have to be firm with them when they need it and not let them stay comfortable because we think they are out of shape. We have to show them that we care about their safety and will not let them get hurt, but we can't baby them by allowing them to walk when they get tired. We have to keep an eye on the back of the group at all times no matter where we are and show those people at the back that we will not let them off the hook because they are not in the great of shape. And at the same time, we must let these people know we care about their progress by spending a few seconds each day one on one with them, telling them how great we think they are doing. We don't need long speaches, just a quick acknowledgement that we see them working hard, but we know they can do just a bit more.

And when they give us more, we have to throw a party so big that the entire park heres you.

All that, just so one more camper can trust you, and so one more camper can think they let you down. And one more camper can begin their journey outside their comfort zone into a new zone of results.

Firm yet fair.