Below are your instructions and tips for a fantastic and productive boot camp.  The possibilities for your physical improvements are unlimited over the next 4 weeks.

Registration:

1. Please make sure you have filled out the health history form. If you have not, click here.

2. Please make sure you have pre-paid for your Adventure Bootcamp or if you have a Groupon or other promotion, you will see those options as well or if you are participating in a FREE TRIAL WORKOUT, click here. Note: A credit card is required. We do not charge your credit card when choosing a FREE TRIAL WORKOUT or if you are participating through a special promotion. We ask that you  provide a credit card on file for if you decide to continue. , we bill you based upon the program choice. Also, we do not tolerate consistent scheduling of camps and not showing up. We limit participation anywhere from 15 to 20 people. This might effect people who want to come to a camp, but cannot since our rosters are showing full capacity.  If you have already filled out the health history form and have not chosen your camp pricing options, please click here.

What To Bring To Camp:

•  Please Make sure you have a Yoga Mat and a pair of 5lb to 8 lb weights.

• Plan to arrive 5 – 10 minutes early to warm up.
• Make sure you bring water and you have eaten a small meal atleast 30 to 45 minutes before camp starts.

Rain

Everyone prefers to be outside which is one of the greatest things about camp. If it’s raining, we will credit you a camp due to the weather. On certain days and times, we might have the flexibility of using the Gables Fitness Facility.

 We sincerely want you to have the very best experience possible and maximize your body transformation.  While your motivation is high, its normal to be nervous if this is your first camp.

Here are 16 important tips for you to get the most significant results out of your boot camp transformation – and enjoy the process:

•  Show up to the fitness assessments and the nutrition seminar – You must properly fuel your body to have energy for camp, to recover from camp, build beautiful lean muscle and incinerate excess fat.  I will empower you regarding eating to speed your metabolism so you will optimize fat burning during camp.  The free nutrition seminar will be scheduled shortly at our facility, Gables Fitness. We will also be performing before assessments. Please email Glenn Greer for scheduled nutrition seminars. For Fitness assessments, refer to your instructor/coach on particular days and times for measuring. gablesfitness@aol.com is his contact number.

•  The nutrition seminar, will be announced via email and on our calendar at www.gablesfitness.com. We ask that you sign up for the FREE Seminar so we know how many people are participating. You can email us at gablesfitness@aol.com and in the subject link put interested in nutrition seminar. The Seminar is FREE to anyone so please invite your spouse, mature children and anyone who is going to support you in your boot camp program or who could benefit from boosting their metabolism and becoming healthier. In the mean time, please read the nutrition guide that you download from our website. It contains important information, concepts and strategies that have helped hundreds of campers achieve the goals they desire.

• Invest in a new pair of running shoes – You’ll want to reserve these shoes for boot camp (and of course running).   Your body mechanics begin from the feet up and you want to preserve your joints by cushioning your feet and ultimately minimizing stress on your body. Go to a store whose employees are trained in properly fitting your foot. One such store is

FootWorks has evolved into the unofficial South Florida runners’ headquarters, and for more than 35 years Hans and Laurie Huseby have spearheaded the growth of the local running scene. Their efforts have ranged from organizing weeknight fun runs, training thousands of men and women to complete numerous marathons and half marathons, and helping found TeamFootWorks, a non-profit, charitable club that gives back to the community.  Additionally, they produce events such as the Susan G. Komen Race for the Cure, and the ever popular  Florida Corporate Run Series.

5724 Sunset Dr
South Miami, FL 33143-5316
(305) 667-9322Phone: 305-255-1500

     Footworks is proving a 10% discount. Please provide a copy of your pay pal receipt for the discount.

Or I can send you via email a discount flyer for you to bring in with you (gablesfitness@aol.com)

• Get to bed at night - Sleep is a large factor in health and weight loss.  You will hear me preach about rest consistently.  You are demanding a lot of your body to get up early and exercise at a moderate to high intensity.  During sleep is when you heal, recover and have cellular growth and repair.  Turn off the tv at night, shut down the computer and get to bed.  You will feel much better during your workouts and for the rest of the day.  Take a 15 minute (or longer) nap during the first week.  Lack of sleep is a major stressor to your body and there is scientific evidence to prove it stimulates your hunger and makes fat loss difficult. Strive for 7 + hours a night. Besides, when you are sleeping, you are not eating. Limit your naps to 15 minutes, especially after the first week. J

•  Commit to before and after fitness assessments – Knowing your starting points (weight, body composition and circumference measurements) will help you to “own” where you are and set specific goals for where you want to be.  Please wear clothing that will allow me to get to your skin for measurements.  Please do not wear anything bulky.  Fitness assessments will take place after the nutrition seminar or after camp on Tuesday morning.  If you cannot stay for a few minutes after camp, or make the nutrition seminar, see me to make alternate arrangements.  If you are motivated for the first assessment we promise the “afters” in 4 weeks will be a fantastic experience as we measure your improvements.  Weight loss in the first camp averages 6 pounds and some have lost up to 13 their first camp.

• Make your very best effort to attend every session – This is not a spectator sport and in order to get results, you must show up.  This is something that no one can do for you.  Only you can achieve the physical results you desire. The great news is that is possible and it’s guaranteed.  You have my support as your coach and you will be amazed at the support you get from your fellow campers.  No excuses, no blame – be there and you will be thrilled with your improvements in 4 weeks.  It’s up to you!

• Eat before coming to camp – Breakfast does what it says – it breaks the fast.  You should be waking up hungry.  Eat or drink something small and easily digestible prior to coming to camp.  Examples include ½ of an energy bar such as a Cliff Bar, Kashi Bars, Detour Bars any piece of fruit such as an apple. You might also try yogurt, a teaspoon of peanut butter, a glass of milk or a small protein shake.  Eating will help stabilize your blood sugar, keep your energy up and keep you from petering out during your class – or worse!  Make Sure You Read The Nutrition Guide. www.gablesfitness.com

• Listen to your body - If something causes you any pain during camp, stop and notify me.  There are always modifications which can be made.  We want you to become in tuned to your body’s signals.  Do not do anything that hurts.  There will be days where you may feel fatigued, sore or not rested.  If your energy level is low and you are feeling like boot camp may be too much for you, a day of rest will do you wonders.

• Use the weekends for rest – Sleep in and have fun.  Do not try to get in more activity, especially if you are not accustomed to regular exercise.  Use this time to catch up on sleep, relaxation and pampering.  That will serve you well for the next Monday morning.  Even athletes rest 1 – 2 days per week.

• Be prepared – Each morning you should have your mat, a pair of dumbbells (between 5 and 10 pounds) and your large water bottle.  You will also want a towel.  If you are a return camper, it’s time to get that heavier set of dumbbells. Dress in breathable and comfortable clothing. 

• Clean out the pantry and refrigerator – Now is the time to remove any items that are non-nourishing, items that are trigger foods for you or foods you are eating too much of.  Shop for fresh fruits, natural complex carbohydrates, vegetables and lean proteins such as fish and chicken.  You’ll receive a list of healthy foods at the nutrition seminar.

• Invite a friend – Having a friend to get fit with increases your success rate, results and fun.  If you don’t have a friend to join you yet, don’t worry, you will meet incredible ladies in camp.  Each camp I will have a bring a friend day.   

• Get in the right mindset – Know that physical challenges are the very best thing for your body and that your body will respond positively to your efforts.  Physical activity is the only way to build a lean, strong, beautiful body.  Know you are worth the time so keep your commitment to your well being a high priority.  Cut off any possibilities of sabotage and failure.  Put your eyes and mind on the outcome you will achieve.  Write down your goals for the next 4 weeks.  We will also do this at the nutrition seminar.

• Pace yourself – this boot camp is not a militaristic style.  We will give you guidance and you will push yourself as best you can.  I will always give two or three options for each exercise and you can choose your level.  You will likely push yourself harder than I will ever push you.  We also don’t want you to fool yourself into thinking you can go through the motions without exerting yourself.  This program is an investment in your self and I want you to do your best.

• Take the Real Age Assessment – prior to beginning camp and attending the nutrition seminar, please go to www.RealAge.com and take the quiz to find out your biological age versus your physiological age.  We will ask you to do this again at the end of camp to compare how many months and years you add to your life as a result of your new found habits.  Some campers are as much as 4 years younger with their new found habits.

• Complete the food logs –Your coaches can advise you on supportive nutrition. We recommend keeping a food log to keep track of what you are eating. You can present this to your coach and you can also send your journal to gablesfitness@aol.com. I recommend using Microsoft word and putting down the times you ate and what you ate in easy to read format. When journaling it makes you conscious of what is passing your lips.  It gives you a visual of what you are consuming though out the day, at the end of the day, and for the week. It keeps you accountable to yourself . . . and to me. It allows you to see the progress over the four weeks.  It allows you to see what’s working and what’s not.  It gives me incite as to how to best guide you in making the best possible food choices for results and health.

By The way, you can request a template I made by emailing me at gablesfitness@aol.com. Soon, you will be able to download these journals via our website.  We know it takes effort, however I find those who complete the food logs see the best results.  When doing food logs, be as specific as possible regarding quantity, brands and time of day.  Also include any beverages.

• Take a multi vitamin.  That recommendation comes from the American Dietetic Association.  Most of us are not consuming all of the nutrients we need if including 5+ veggies a day and 2+ fruits a day.  If you are looking for a quality multi vitamin, I recommend one from The Vitamin Shop by the company Solgar.  There is a formula for men, women and children.  They also have vitamins for men and children if you want to get your whole family on board. It’s amazing the positive influence moms have on their families.
  

So what can you expect from your Fit Camp experience?

Note: Days vary depending on location.

•  Monday – you will wonder what the heck you signed up for!  You may be slightly humbled (not intentionally), yet it will build your motivation to come back for more.

• Wednesday – Camp will start to have positive effects on the rest of your day.  You will feel good driving home.  You may even notice the beautiful sunrise if you are a morning camper.
• Thursday Night or Friday Morning – By Friday, you will be fatigued, likely experience some muscle soreness and be ready to sleep in on Saturday and Sunday, but you will feel accomplished and already start to feel less bloated, firmer abs and more energetic.  We’ll send you off to rest for the weekend. 
• In week two, your body will start to move into higher gear as its getting used to waking up early and moving.  Some of the activities will become easier, yet you will continue to be progressively challenged.  You will be making friends and support each other as your body transformation is now well under way.
• In week three, you can begin to see results and others are noticing them too!  You are beginning to look like a smaller version of your old self.  Your posture is improved; you feel stronger, more energetic and are welcoming the physical challenges.  Your skin even has a glow to it!
• In week four, you are energized; you are feeling firm and fit.  You are in a new body and are sorry to see camp ending already.  You are panicked by what you will do without boot camp in your life for a week until the next one starts!

We want you to keep an open mind and know great things will happen over the next 4 weeks and each week is better than the week before.  And each camp is better than the one before.

 An Eating Plan Solution

I cannot stress enough how important nutrition plays a role. You decided to join a workout program that will for sure have you burn more calories then a lot of other programs. If you really focus on the workouts and provide the best effort for each workout and each day, you will maximize results. But, it will not be achieved to its fullest potential if you have no understanding of basic concepts and strategies. What are proteins? What are Good Carbs vs Bad? How much fruit? Water or Soda? Meal frequency? These are all provided for you in the nutritional guide and supportive food list.

Yes, there are over 65 pages. In those pages are foods lists, sample menus and education to empower your decisions. The campers that read over the guide book and apply the strategies and adopt the concepts, will achieve more results then those who just focus on the exercise.
During boot camp, ideally we would love for each of you to consume 4-6 balanced meals daily using the freshest organic ingredients; however, we realize that may not be realistic.  We do not give you a “diet”. We give you a way to eat healthy for life. If you are someone who prefers to follow a diet where everything is precisely given to you including a grocery list and complete meals, we recommend sitting down with us One On One for a personalized nutrition consultation at a price of only $40.00. Its fast, personalized meal planning and several of our personal training clients who prefer to follow a diet have found this a great resource.  If you are interested, please set up an appointment with me.

 The Workouts
Again, this is not a military style boot camp. We are going to be using a variety of techniques to get you in shape at your current ability level.  Some examples include walking, jogging, running or sprinting, kick boxing, Pilates, yoga, obstacle courses, strength training, games, drills and surprises.  No two workouts will be alike. …And we’ll have fun doing it.  You can review a Video of one of Coral Gables Location at our website.

 All shapes, sizes and abilities! If you are at a level 1 or at a 10, you WILL get a work-out to accommodate your goals!

Any exercises you cannot do, we will respect and provide an alternative. But, we do ask that you get a bit out of your comfort zone. A lot of these creative workouts and exercise movements that are new to you, are very important for you and will benefit you. Most importantly they are the vehicle to get you to your goals.

Please approach your coach and remind them of any pain, soreness you are feeling. Your concern is our concern. We hope you mentioned any previous injuries, or symptoms you have now or in the past. It is very important that your coach know this so he can make sure he provides an alternative exercise.

Also, we recommend for fat loss, if that is your goal, supplementing fit camp with other forms of activity.

1. Biking, Tennis, Jogging, Fast Pace Walking, spinning, aerobic classes…etc. Weekly you want to maximize calorie burning and ofcourse eating supportively.

  Conducting Your Self At Women’s Fit Camps By Gables Fitness.

 Please have respect for the group of campers and your coach.

1. We recommend that you do not use cell phones or texting while in camp, unless it is very important. Please excuse yourself to the side and excuse yourself.
2. I’ll tell you a secret. If you come to fit camp with a terrible attitude, we easily have the power to well…make you do more squats, runs, sprints…etc. Okay, just kidding. We hope you come with an open mind and a great attitude. If something is bothering you, wait till camp is over and talk with your coach.
3. Talk, Talk. You found a new friend at camp and you just can’t stop talking while the camp is in session. Hmm… coaches don’t like that. And, they just might single you ladies out and well, lets just say, they might pick the hardest exercises for you to perform in front of the group. So..shhhh.. lets workout, okay!
4. Please get to camp atleast 5 to 10 minutes. You need to properly warm up and get ready when the coach is ready to start.

Free Trial Workout Policy

Please Fill Out The Health History Form when participating in a FREE TRIAL WORKOUT. In order to keep track of the roster, you will be creating a username and password on our mindbody online system. A credit card on file is required in order to participate in a FREE TRIAL WORKOUT. You will not be charged unless you decide to participate in a 4 week program.

 Payments Now and In the Future

1. Before joining a camp, please pay for it. Most of the payments are made online.
2. Please make sure your name is on the roster.
3. After a camp ends and you want to continue, please re-register for the camp and make payment before the next camp starts. We do recommend our recurring payment plan that is set up for 3 months. That way, you don’t have to worry about payment. After 3 months, hopefully you continue and resign up for the 3 month payment plan again.
4. If you are joining a camp while the camp is in session, we might charge you a prorate amount. We organize all campers to pay at the beginning of each camp. W

 Camper Participation Policy

1. Adventure Bootcamp For Women Pricing Options are basically a monthly membership for coaching and caring. We cannot keep track of your sessions. When you choose a camp and the payment options, please do so based upon your schedule. It’s your responsibility to attend the camps days and their times. There are no makes up if you miss camps. If natural elements occur like rain, we might have the flexibility of using the Gables Fitness Facility. If not, you will be credited for any camp that is cancelled by Gables Fitness.
2. We realize that children get sick, business travel is planned, people go on vacation, and so on, but, we do not transfer over sessions to the next camp, unless there is an absolute emergency. We do this for the purpose of motivation, accountability and to be honest for business reasons.
3. All sessions must be completed by the end of the current camp and cannot be carried over into the next camp.
4. If before signing up, you mention travel plans or prior obligations that would effect your camp attendance, we can come up with options to help you.
5. If a full 4 week camp cannot be completed for any reason, no refund or prorates will be granted.
6. Exceptions to the points 3, 4, 5 above will be considered on an individual basis and only for those participants who experience unexpected injuries or illnesses during camp which prevent them from coming back for the remainder of the camp and provided they contact Gables Fitness at 305 461 1090 facility within a week of the injury or illness.
7. An official doctor’s letter will be required in this case and the balance of the unused portion of camp will be prorated to a future camp. This prorate is not transferable to a third party.
8. Camps are strictly non-transferrable.
9. As a safety precaution, we do not allow pregnant women to attend camp. However, should you find out that you are pregnant during camp, you are allowed to complete the four week program, provided that you notify Head Office and sign the pregnancy indemnity form.