Why Boot Camp?

Inconsistency, lack of accountability, and lack of self-assurance in the gym are the three biggest reasons for failure when it comes to exercise and changing your body. ~Jon Benson

That's why boot camp-style training is so effective.

* Accountability is built in. For example, my boot camp meets Monday, Wednesday and Friday at 1:00 or 6:30 PM. No mind games. No bargaining with yourself about when you'll exercise.

* Consistency is built in. Yes, occasionally someone has to miss a workout but boot camp meets 3 times a week and you're expected to be there.

* Instruction is built in. You have a trainer designing and guiding the workout. You don't need to worry if you're doing an exercise correctly (if you're not, I'll let you know). You get properly balanced and effective workouts; you're not cobbling something together from magazine articles or friends (usually incorrect) advice. The training sessions are adapted, as needed, for the fitness level of the participants.

Other benefits...

* You get the support, encouragement and camaraderie of your fellow exercisers. Believe me, it makes a huge difference.

* You will be challenged. Another reason people don't get the results they want is that they don't push themselves. You DON'T need to work out hours a day; it's unnecessary and actually counterproductive. However, you DO need to exercise at a higher intensity than most people work at.

* The benefits of personal training at a fraction of the cost of one-on-one sessions.


If you'd like to work hard, have fun and get results, call me today at (717) 509-7777 to register or for more information about No Pink Dumbbells Boot Camp.

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How To Lose 3 Times More Weight

I was reading Craig Ballantyne's blog recently and he posted the folowing research study...

Reference: Supervised exercise versus non-supervised exercise for reducing weight in obese adults. J Sports Med Phys Fitness. 2009 Mar;49(1):85-90.

This research study looked at the effects of training with supervision/instruction (i.e. a qualified trainer) versus “advice”. There were two groups:

•Group one met a trainer twice a week for 4 months (as a group).

•Group two received basic advice to increase physical activity and access to a fully equipped gym (any exercise they did was unsupervised).

Result ==> The group with supervision lost almost 10 pounds more over a 4-month period. (Total fat loss of 13.4 lbs in the coached group - and only 3.7 lbs in the advice only group).


That's a huge difference. The advice-only group lost less than 1 pound per month. If you're really serious about dumping excess body fat, get a qualified coach or personal trainer.

It doesn't have to be one-on-one training, which I know can be a stretch for some folks in the current economy. If you read the study above carefully, you know that the more successful group worked as a group with a trainer.


Fitness bootcamp training is a great way to get the benefits of personal training at a much lower cost. If you're in Lancaster, give me a call at (717) 509-7777 to get more information and to check out my No Pink Dumbbells indoor bootcamp.

Mention this blog post and you can try out a session free.

No Commitment, Part 2 & The Continuing Saga of Bootcamp Becky

Before I published yesterday's blog post or told anyone my thoughts about the sign I saw, I received an e-mail from one of my bootcamp members. If you're new to my blog you may want to catch up with Becky's story in these other two postings...

Becky's experience at a big box gym

What happened when Becky tried No Pink Dumbbells Bootcamp (You'll have to scroll down about halfway.)

When I got on the scales this morning, something which you know I don't like to do, and would only do backwards, I lost 5 pounds ! WOW ! Now I have the courage to "face the weight on the scales", and it feeds my determination to keep on pushing and challenging myself !

On my way home from Boot Camp this morning, with sweat still dripping from my hair, I passed XXXXXX XXXXXXX. There was a sign in front of their gym, which caught my attention...

NO COMMITMENT. Now, I know this was their membership advertising, but what popped into my mind was, you have to have commitment, personal and that of your trainer, to reach your goals. You get what you pay for !

I love that e-mail. Obviously, it was great to hear that Becky lost 5 pounds but I was also excited to see her comments about the sign. As I mentioned, I hadn't said anything to anyone about that sign; I just made a mental note to blog about it. It was great to have a client make that connection and to take the time to let me know!

Disclaimer: This is not the same gym Becky had her problems with so she doesn't have an ax to grind.

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Bootcamp Sounds Scary, I Could Never Do That!

Lately I've had some people tell me that the term "bootcamp" is intimidating.

Before I started No Pink Dumbbells Bootcamp, I went back and forth about using the word. For one, it seemed disrespectful to the military. Second, I, too, thought it might scare some people.

On the other hand, I thought the word bootcamp would indicate that we'd be using a lot of bodyweight exercises and that the workouts would be challenging. And, since bootcamp training is becoming more prevalent, I thought it was more descriptive than calling it small group personal training.

Anyway, whatever the name, don't be scared. If a sedentary 56 year old woman who had a horrible gym experience just one year earlier can do it, so can you. You can read about Becky's "adventure" with Big Box Fitness here ==> Why A Big Box Gym May Not Be Right For You, Part 1

At the end of this blog post you can read what happened when she tried out No Pink Dumbbells.

I always stress to people that participating in bootcamp is not about how much you do in comparison to someone else; it's about how much you challenge yourself that matters. If the fittest person in the room can run rings around others but doesn't push themselves and the out-of-shape person does, the out-of-shape person will get much more benefit from the workouts.

Let me be clear, this type of training is not for everyone. If you're a whiner or if you don't like to work hard, sweat and/or breath heavily, bootcamp is definitely not for you but...

* If you want fast results and are willing to challenge yourself to get them
* If you're ready to dump the excuses and commit to a healthier lifestyle
* If you want the support and accountability of a group

Try bootcamp. Many bootcamps will let you come to one or more free sessions before you sign up.


Becky's No Pink Dumbbells Experience

The story begins here ==> Becky's Big Box Fitness Adventure

A year passed with no real exercise. Then in the beginning of July, 2009, a friend from work said, "come on, you're coming with me to Body Bootcamp". I said ok, Now, one might think I'm nuts, after hearing about my last experience, but, this was the BEST fitness and exercise decision I ever made!!!

Mickey reviewed my history with me, and we discussed my goals. During boot camp, she would tell me "do what you can". She is right there to make sure we are doing the exercises correctly, so we get the maximum benefit, and so we don't injure ourselves.

Mickey pushes us to reach our potential. Within the group, there is support, encouragement, and camaraderie. After completing the circuit, many times one of us will say, "come on, one more time" and Mickey will smile.

I feel so motivated, and amazed at what I have accomplished in such a short time. Oh, there was soreness initially, but I worked through it. I actually look forward to going to Boot Camp, no excuses! I have energy and stamina, long forgotten! Thanks to my husband's support, my friend Vicki's persistence, and Mickey's instruction, I can honestly say I am proud of myself!


If you're in Lancaster, PA and are interested in group training, give me a call at (717) 509-7777.

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New 4-Week Bootcamp Session Starting

A new 4-week session of No Pink Dumbbells Bootcamp begins on Monday, August 3rd at 6:30 PM. If you are new to camp, please arrive by 6:15 to complete your health history.

Bootcamp meets Monday, Wednesday and Fridays at 6:30 PM at...

Body & Soul Fitness Studio
618 Columbia Avenue
Lancaster, PA 17603
(717) 509-7777

Plenty of free parking

Why bootcamp-style training?

* With No Pink Dumbbells Bootcamp you can get the instructional benefits of personal training along with the accountability, support and camaraderie of a group, at a fraction of the cost of individual personal training.

* The training is designed for women and men who want to get fit but don’t want to spend hours a day exercising.

Do you already have to be in shape?

No. The workouts will be challenging but will be adapted for the fitness level of the participants. However, if you don’t like to sweat, work hard, or breathe heavily, No Pink Dumbbells Bootcamp is not for you. If you’re looking for a magic pill or gadget that will give you a lean, toned body with no effort, please don’t enroll.

Sign up now and save!

Even with a multi-session commitment, the investment for 12 personal training sessions with me in 4 weeks is $350. You have the opportunity right now to become a member No Pink Dumbbells Bootcamp for less than half of that! The regular price for 4 weeks of boot camp training is $188. Sign up now and get the summer rate of just $158. You save almost $200 over the cost of regular personal training!

You CAN lose weight and get fit without doing hours of boring treadmill or elliptical workouts . Try bootcamp for 2 weeks; if it’s not for you, I’ll refund your money. What have you got to lose besides inches?

Don’t miss this opportunity. Whether you take action now or not, in 4 weeks you will be one month older. Will you be a few pounds heavier or 5-10 pounds lighter and closer to your ultimate goal? The choice is yours; call me today at (717) 509-7777 to register or for more information.

Interested in a mid-morning bootcamp? Please let me know.

What's Bootcamp?

I get that question all the time and I usually explain that No Pink Dumbbells Bootcamp is basically small group personal training. It's open to women and men and involves bodyweight exercises along with some dumbbell and kettlebell work. It is a challenging workout but each camper works at their own level; the only person you are competing against is yourself.

That's the description but bootcamp is more than that.

Last night, I explained the evening's workout to the campers. Each training session is unique but this workout was very different from what we usually do. It would be much shorter than usual but very tough. I think most anyone would have considered it demanding.

I expected part of the challenge to be mental and I was right. Upon hearing me go through the exercises and number of reps to be completed, the eyes of one of the campers looked like saucers- and they stayed that way. I think she half expected me to say I was joking. When I didn't, I'm pretty sure she was thinking that she wasn't going to able to make it through or, at best, it would take her forever to finish.

Just then, Vicki, another camper said, "We can do this!" She went on to remind the others that they normally do about so many reps in a certain amount of time and then they have to repeat the exercise so many times. She said something like, "We just need to get through the whole thing once and then we're done." Then she repeated, "We can do this!"

You could see the mental shift.

The workout was tough but it would have been so much tougher if anyone had spent the entire time internally telling themselves that they couldn't do it.

Vicki finished her 500 reps first and after a short rest went over to the final camper who was still working and completed her workout with her. (For the record, it wasn't Saucer Eyes, which should lead to another post about what people are capable of compared to what they think they are capable of.)

That's bootcamp.

The encouragement, support and little pushes that these people give to one another makes a huge difference. It's a different atmosphere than the gym. Being among a group of people who are really challenging themselves makes you want to work harder and improve, which brings faster results.

Halfway There

2009 is now officially half over.

Are you where you want to be? Did you make New Year's resolution in January? If so, are you halfway to your goals?

Have you taken control of your health and fitness?

If not, it's not too late. There's still plenty of time to get stronger / lose weight / improve your health - whatever you want.

If you live in Lancaster and want the guidance of a fitness coach along with the support and camaraderie of a group, you're in luck. No Pink Dumbbells indoor bootcamp starts this Monday, July 6th at Body & Soul Fitness.

If you're serious about getting the body you want, bootcamp is for you. The training sessions will be challenging but will be adapted (as needed) for the fitness level of each participant. However, if you don’t like to sweat, work hard, or breathe heavily, then No Pink Dumbbells is definitely not for you. If you’re looking for a magic pill or gadget that will give you a lean, toned body with no effort, please don’t enroll.

If you are ready to work hard, have fun, and get fit call me today at (717) 509-7777.

Training takes place Mondays, Wednesdays and Fridays at 6:30 PM at Body & Soul.

If you are interested in daytime bootcamp, let me know.

You CAN lose weight and get fit without doing hours of boring treadmill or elliptical workouts. Try my fat blasting boot camp workouts for 2 weeks; if it’s not for you, I’ll refund your money. What have you got to lose besides excess inches?

Don’t miss this opportunity. Whether you take action now or not, in 4 weeks you will be one month older. Will you be a few pounds heavier or 5-10 pounds lighter and closer to your ultimate goal? The choice is yours; call me today at (717) 509-7777 to register or for more information.

Body & Soul Fitness Studio
618 Columbia Avenue
Lancaster, PA

Plenty of free parking.