Fitness boot camp is a dynamic group exercise class that focuses on building strength, endurance, and agility. Participants will also notice improvements in balance and flexibility.

Because our class takes place in our facility we are able to offer the class year round. We recommend doing the class at least twice a week and to give it three months to determine its effectiveness.

In the workouts we emphasize functional movements rather than specific muscles. Functional movements are the simple movements performed in normal work and play. This training makes everyday activities easier and reduces the likelihood of injury by strengthening the body’s core muscles and joints. The goal is to achieve a well rounded fitness.

Fitness by Design boot camp classes incorporate two training styles: interval training and strength training. On Monday, Wednesday, Thursday, and Saturday the class utilizes functional interval training. Tuesdays and Fridays are dedicated to strength training.

Body weight exercises and calisthenics make up the majority of movements used in the workouts. Additionally, we will use jump ropes, dumbbells, medicine balls, kettle bells, and other simple tools. [see examples of some of the exercises]

A group setting offers an alternative to the lonely exercise routine, and provides additional encouragement and motivation. The presence of a qualified instructor allows for the benefit of coaching without the cost of a private training session.

Our expert instructors are able to scale workouts and movements to individual ability levels. Advanced athletes will be challenged, and beginners will be able to participate right from the start.

Fitness boot camp is an effective workout that provides both aerobic and anaerobic benefits. It is a great way to breakup the boredom of treadmills and weight machines. When combined with proper nutrition, participants can expect to build muscle and lose fat.

See what others have to say.

Couple more testing tools have arrived for the boot camp room. These will help measure vertical jump and standing broad jump.

Measuring jump distance isn’t typical for the non-athlete but I’m all about performance measurement. The moderately fit, 42 yr old guy (We’ll call him ‘Bill’) knows he isn’t going to impress any of his basketball buddies with his vertical. That’s OK. It isn’t the point. Truth is, he’s probably jumping as high as he has in years but the point is progress. Is he jumping higher than he was 2 months ago? Is he running faster, farther, and longer?

Over the years of doing personal training and being around health clubs I’ve seen the people who simply go through the motions. They hop on the treadmill for half an hour and push some weights around for a few minutes. They probably want to burn some calories. Some just want to be able to say they work out. They DO NOT intend to improve their performance.

Improving appearance is important to a lot of people. I don’t want to downplay it. It’s a motivating goal for some, just not for me. I am constantly working to be more fit; to be stronger,faster, and leaner. Each workout is a competition, not so much with anyone else, though I have fun competing with Greg Storen, but with myself. I am competing against the old version of me, and against the me I don’t want to become (slower, weaker, fatter, etc…)

I still think of myself as an athlete. People sell short by not thinking of themselves as athletes. For people to achieve fitness they have to develop a different mental picture. How much difference would it make for a lot of people if the simply changed that mindset? What would it mean to think of yourself as active?

As I get closer to the big 50 I’m not settling for slowing down. I want to work and play harder than ever. I want to be an exuberant animal, as Frank Forencich calls it.

Performance measurement is a component of the boot camp classes that I will continue to emphasize and improve. If you’re in my class, I’m going to assume you intend to progress and I’m going to help you do that.

Josh leading a bootcamp workout.

I started doing FBD’s fitness boot camp in February of 2008.  I had just completed a valuable certification from Monkey Bar Gym in Madison, Wisconsin.  Going through that certification was a huge eye opener to my own personal fitness.

Although I had been weight training and doing “cardio” on a regular basis, I had never really used my body the way it was intended to be used. I was ready for a change and decided boot camp was the way to go.  I decided to make a commitment.

I started working with a group of other trainers. We would do the boot camp style workouts on Wednesdays.

WOW! Those first 3 months were grueling.  These were some of the hardest workouts I’ve been through, but they were also some of the most rewarding.

In doing boot camp consistently I’ve increased my function performance.  What’s functional performance?  The ability to jump, push, run, and pull my body through space and do it effectively.

I feel more confident in my summer activities like mountain biking, golfing, and hiking.  I feel like I can handle any activity thrown my way.  If your looking for a great experience that will keep you motivated, energized, and feeling great FBD’s fitness boot camp is here for you.

~ Josh

Personal Trainer - Josh Hower

Are you new to fitness boot camp? These workouts are demanding. We don’t want you to get discouraged. Here’s some advice that should help.

Get Your Mind Ready

As we like to say, these boot camp classes will kick your ass. You don’t pay for an easy workout. These sessions will be rigorous both physically and mentally. Chances are you haven’t pushed yourself this hard in a long time, maybe never. Your brain is going to try and talk you out of it. Just be prepared for the mental battle. You can win it!

Be Smart, Start Slowly

For the first two weeks, work within yourself. Don’t push too hard. Work at a moderately comfortable pace. It’s ok to go easy and or stop during any exercise as needed. Gradually increase volume and intensity as your body adapts to the stress of exercise.

Listen To Your Body

Listening to your body is critical. You have to learn to interpret the pain signals. Without a doubt you are going to be sore the day after boot camp. That kind of pain is ok. If you experience sharp pain, then stop and let the boot camp instructor know. There is nothing to be gained from injuring yourself.  It’s one thing when your body (or brain) is telling you it doesn’t want to do any more bear crawls, you can push through that, but when the message is coming from your lower back or a particular joint, then you probably want to pay attention.

Talk To The Instructor

Our boot camp instructors are certified personal trainers. They know how to train people. Even within the group setting it is possible to scale the exercises to an individual’s ability. Not every exercise that we do in boot camp class will work for every person. our job as the instructor is to modify the exercises to work for you. For instance: Just because you can’t run, doesn’t mean you can’t do boot camp class. We have several ways to help you achieve a similar result. If you are having particular difficulty with an exercise, get the instructor’s attention and tell them what is happening. They are there to help.

(Be warned. Telling Rob you don’t like bear crawls will not get you any mercy.)

There may be times when you have to stop or rest.

Be Patient But Be Persistent

Being patient with yourself is extremely important. Don’t compare yourself to others in the class unless you are competitive. Keep in mind that your most important competition is with yourself. There are exercises where we monitor performance. Our only concern is that you strive, over time, to improve your own personal performance, not that you are first in the class. Everyone has to start somewhere and change takes time. It took awhile to get your self out of shape, and it may take awhile to get back in to shape. You will get stronger. Your endurance will increase.

Having a positive attitude will make it easier to reach your fitness goals. (Easier NOT easy.)

Give it time

Fitness boot camp is a great way to get in shape but it is not magic. As with any fitness endeavor, you need to take the long term view.

Commit to the Program and then Show Up

Showing up is half the battle. It may take you as much effort to get to class as it does to do the workout. Consistency is one of the most important requirements of any exercise program. Nothing will work without it. Commit to yourself that nothing is going to get in your way. You might consider recruiting one of your fellow boot campers to help with your accountability. A little extra motivation will help.

If you’re new to fitness boot camp, this advice should be helpful. Give it your best effort. You’re worth it! And feel free to share any suggestions you have as well.

Finding a trainer and an exercise program that fits you is important.

I’ve gotten some feedback on my post last week about calling people out during the fitness boot camp.  I thought it might be helpful  to say a little more about my style and approach to training.

My standards are high when it comes to fitness training.  While some trainers (not at FBD) are satisfied to baby sit their clients I believe people are paying to be pushed, to be challenged.  Our FBD clients have high expectations.  They pay good money to get the best.  Whether that’s in a group class or a personal training session.

Making sure someone’s form and technique are right is part of providing excellent coaching.  My style of communication during a training session, in boot camp or with an individual, is very directive.  I think it works best to be quick and clear with either corrections or instructions.  I can see how this may come across to some as harsh.  During boot camp it can come across even worse.

It gets loud in the boot camp room.  Between the music and the noise the group makes from effort it can be more difficult to communicate with someone.  They may be on the opposite side of the room from me but I still want to give them individual attention.  To correct their form or motivate them requires using my “outside voice.”  Some will call that yelling.  Others, screaming.

I have no desire to embarrass or humiliate anyone.  That’s not my intent.  I want to help each person do their best and accomplish their goals.

Constructive criticism is always welcome.  I always want to be improving, personally and as a business.  And again, I hope my clients and colleagues will continue to give me feedback.  That being said, I realize that I won’t be a good fit for everyone.  A fitness boot camp will not be the best fit for everyone.  Fitness By Design won’t be the best fit for everyone (just better than most).  I’m ok with that.

There are many approaches to getting and staying fit.  Finding the one that works for you will help you stick with it and achieve your personal fitness goals.