Measured Success - Results!

I apologize to any of my readers who thought I disappeared. I am still plugging along at toward my fitness goals. Sadly, as Mike and Jen move to a new morning location I won't be able to participate in their program as regularly and therefore, my posts will be few and far between.

But, as promised, here are my results after 3.5 months with Great Valley Adventure Bootcamp:

Start: 6-13-09 Waist: 28.5in Chest: 39in Shoulders: 39.5in Hips: 41.75in Left Arm: 12.25in Right Arm: 12.25in Left Thigh: 24in Right Thigh: 24in Weight: 176.6lbs

End: 10-09-09 Waist: 26in Chest: 33in Shoulders: 37.25in Hips: 38in Left Arm: 11.25in Right Arm: 11.25in Left Thigh: 19in Right Thigh: 19in Weight: 161.6 bs

Difference Waist: -2.5in Chest: -6in Shoulders: -4.5in Hips: -3.75in Left Arm: -1in Right Arm: -1in Left Thigh: -5in Right Thigh: -5in Total Inches: 28.75

I am thrilled with the 15 lb weight loss and the 28.75 inches gone. I can feel these results in my clothes, see them on the scale, and notice them as I exercise and feel significantly more fit.

I am so grateful to have found this program. It gave me the motivation I needed to regain control over my body and my fitness.

Survivor Is Back!

Survivor has resumed and I’m not talking about the reality show. This week’s bootcamp sessions are being touted as “Survivor Sessions” because they push us to see how far we can go and still survive the hour. These extreme sessions are my favorite and definitely keep me motivated.

Today was the chilliest morning I’ve faced since joining bootcamp. I kept my sweatshirt on for the first 15 minutes and was convinced that I would need it to keep warm the entire session. To my surprise (and relief) I was wrong. Within 15-20 minutes I was thoroughly warm and by then end of camp I was wiping sweat from my face.

The best part of these Fall sessions is the wake-up call from the crisp morning air and the sun rising over Reeves part as we’re about halfway through our workout. It’s such a great way to start the day.

But the weather and the sights aren’t why I signed up for bootcamp. It’s all about the fitness and the results. Today we did a good amount of running, lifting, lunging, and crunching and I was able to do every move with strength and confidence. At the end of this camp session on October 9, I will report in to all of you readers with measurable results. I’m looking forward to noting the inches and pounds and am confident that the changes since starting bootcamp in June will be considerable.

Last Camp Session

I’m sad to report that this will be my final two weeks of Great Valley Adventure Bootcamp. Mike and Jen have decided to move the morning camp from Phoenixville to Chester Springs. The need for a program like theirs in Chester Springs is greater than the need in Phoenixville and so they are answering the call and heading in that direction.

Some campers will be following Mike and continuing camp at the new location. But I have decided to take a break and try what I’ve learned from Mike and Jen on my own.

After 4 camp sessions I have become much more confident and motivated. I’ve seen the results that consistent workouts can give me and I’ve learned from them what types of routines I should be doing. While I know that no solo workout will be quite as good as the camaraderie that comes with camp, I need to give it a shot on my own.

I am thrilled with the results I’ve gotten from Great Valley Adventure Bootcamp and it is very likely that I will sign up for more sessions in the future. But for the upcoming months, I am going to try to translate what I’ve learned here and do it on my own.

There are two weeks left of camp and I plan to attend a few more sessions, learn a few more tips, and get my final measurable results so I can share my success/changes with this blog.

It’s time to move on to a new routine, and I will continue to work toward improved fitness and health.

Back to Health

Last week I came down with some sort of flu. It hit me Monday night and took me out of commission through the weekend. I was so excited bootcamp was back in session and then I was too sick to participate for the first week.

I’m feeling much better now and was thrilled to get back to it this morning. After the two week hiatus and almost a week of being sick I was antsy to be challenged and pushed again. I was not disappointed.

Our warm-up was a make-shift game of tag. That’s the best way to wake myself up I’ve had in a long time. We grown women chased each other in a park in the chilly fall air as our heart rates elevated and the chill in the air subsided.

For the remainder of the hour we worked our backs and biceps as the sun rose.

I couldn’t be more thrilled to be back to bootcamp!

Back in Session

Last night I felt like a kid on the night before a new school year starts. I was anxious and excited. I laid out my clothes for the next morning. I tried to go to bed a little earlier but couldn’t fall asleep because of my nerves. Why the child-like jitters? Because this morning was the start of a new bootcamp session.

Lucky for me, I knew what I was getting in to. Unlike a kid on their first day, I already know my teachers. I know what Mike and Jen expect of me. And I have come to know what I expect from myself. But that’s what I was worried about. With a two-week break between camps I was concerned I would have been a bit set back.

Another first-day-of-school comparison has to do with making new friends. As a student I would stay up late at night praying that I would make a friend to sit with at lunchtime. My number one fear was sitting alone at a lunch table. As a bootcamper I cross my fingers and hope that the new attendees will be motivating and excited to be there.

And if I had been a kid on my first day of school, I would have come bounding off the bus excitedly chattering to my parents about how it went. I feel good about my fitness level starting this 4-week session. I made it through the run easily, huffed and puffed through some lunges and shoulder presses, and barely got tripped up while jumping rope. And the other campers seem great. They are just as anxious as I am to improve their physical well-being and to be pushed to the next level.

It’s going to be a great school year, uhm, I mean bootcamp!

A Few More Days...

I only have four more days until the start of the next bootcamp session. I cannot tell you how thrilled I am! I've done very well on my own, but there is something about checking in with an instructor and seeing a bunch of other women working towards their goals that keeps me motivated.

I'm glad to be a part of this fitness program. Normally around this time of year I start to get anxious. It's just the beginning of September but the holidays are looming. It all starts with Halloween. A few extra pieces of candy here and there lead to more temptations and my resistance starts to weaken. Then comes Thanksgiving and Christmas. I often give in to all-or-nothing thinking. If I'm going to eat all of that Halloween candy I might as well skip my workout too... I'll start again on Monday...

This year, with the help of Mike and Jen combined with the positivity of the other bootcampers, I'm confident that I can stay motivated and avoid the holiday weight gain phenomenon. How great would it be to go home for Christmas weighing a few pounds less than last year? Not only would it be great, but it will be great!

This is the first time I've been looking forward to Monday. Hopefully I'll meet a bunch of new people with similar goals. Can't wait!

A Week Without Bootcamp

Thank goodness for Jen and Mike and their emails! It has been one week since the last Adventure Bootcamp session ended and it is certainly more challenging to motivate myself without a scheduled daily workout. Fortunately, while on hiatus, they don’t forget about their campers. We still get regular emails with tips and motivation and suggestions.

I’ve been working out on my own since last Friday and have done a good job keeping to a routine and fitting in the cardio exercises. Like I said in a previous post, it’s the weight training that I have a hard time doing on my own. I’m never sure I am doing the right activities and I find it a bit boring to do solo so I slack off. That said, at the end of last camp my arms were feeling very strong and I was starting to see definition. I don’t want to lose that hard work and have been doing my best to keep up some sort of weight routine.

In the week sans bootcamp, I did a strength training DVD with my sister on Saturday, used the weight machines at the gym on Tuesday, and will complete another strength training DVD either today or Saturday. With one more week to go before bootcamp resumes, I need to be sure to continue to work on strength in addition to cardio a few more times. Fortunately, emails from Jen keep me thinking of that goal.

Jen ends her emails with this note: Think Differently. MOVE more. EAT well. That’s my goal. I’m trying to do these things on my own and fortunately I’m getting friendly reminders to keep me going.

Success!

I can’t believe the two week blast is already over. Now I have to take a two-week hiatus until the next bootcamp session resumes. I am hoping I can keep my intensity and motivation up without Jen and Mike’s help.

When I started the blast I vowed to improve my food choices along with the exercise regime. I did just that and I’m happy to announce that I lost 3 pounds! In two weeks, the combination of intense workouts and meticulous food choices helped me to shed 3 pounds. That is measurable success.

Something else I noticed as a result of my bootcamp experience is that I’m developing tricep muscles. Last night I was stretching behind my back and I could see the muscles outlined in my arms. So, narcissistically, I flexed for myself in the mirror and was impressed with what I saw. I skipped proudly over to my husband and said, “feel this,” as I flexed my arm and had him run his hand down the back of it. “Nice tris,” he replied. A secondary confirmation! I’ll take it!

I’ve been noticing muscle definition in various places since beginning bootcamp but the triceps hold a special place in my heart. I’ve always had bigger arms and as a chubby teenager and college student I was always paranoid about my saggy arm fat. Seeing one of my most prevalent insecurities slowly being reversed is a thrill. For years I’ve lovingly (haha) referred to my arm flab as “bat wings” but lately the wingspan has seriously decreased.

Now with two weeks of bootcamp vacation ahead of me I am anxious yet intrigued to see how I manage on my own. I am confident that I’ve picked up enough pointers to maintain my current fitness level in order to keep moving forward come September 14.

Down and Dirty

In the interest of being honest and candid I have to say that Wednesday morning was my least favorite bootcamp session to date. It was the first time I actually gave up on an activity we were doing. I was a bit whiny and a lot miserable. But in keeping with my post from earlier this week about attitude and positivity, the happy spin on the workout is that I’m certainly sore today and am seeing more muscle tone.

Isn’t it funny how quickly my tune can change from blog post to blog post? This post today is an example of just that. My last post I talked about faking it till you make it. And I was able to keep that happy mantra on Tuesday night (and this morning too) but Wednesday found my weak spot…

We focused on chest and triceps. Normally this is an area of focus that I welcome; but, not this time. In an effort to keep things interesting, Mike had us trying new ways to hit these muscle groups. I’m no girly-girl but crawling on the ground threw dew-soaked grass is my idea of punishment. We not only got sweaty but wet and dirty to boot – yuck!

The obstacles we performed were a series of inch-worm-type movements, crab walks, plank walks, pushups, etc. They were hard and they hurt! I tried to stick it out and remind myself that I’d feel so good when it was over; but, I found myself asking Mike if I could run a lap instead of complete the course. Never in my life have I suggest running as an alternative – I guess there is a first time for everything! Instead, I finished up the routine doing bench push-ups while the rest of the women completed the circuit. I’m disappointed that I couldn’t stick it out but grateful for another non-dirty option.

Fortunately for me, in the 10 weeks that I’ve been attending bootcamp sessions, this is the first time I’ve given up and I hope that it is the last. I know I’m getting stronger and more fit. I just have to work on pushing myself to the next level and working through the painful moments. As long as we stay out of the dirt, I welcome any challenge Jen and Mike throw at me.

Tomorrow is the last session of this two-week blast. As I vowed at the beginning of the blast, I’ve focused on healthy eating in addition to consistently attending the camp sessions and the scale has shown me happy results. Camp is taking a two-week hiatus until it starts up again so in that time, I’ll see how hard I can push myself without the trainers’ assistance. I’m sure I’ll be ready for more come September 14 (just keep me out of the dirt!).

Fake It Til You Make It

This morning Jen sent out an email congratulating us on making it through the first week of bootcamp and noting the value of a positive mindset. As a group, we weren’t very chatty this a.m. and it’s possible that this lack of enthusiasm affected our workout. That said, even without much chatter, I still found myself sweating and panting.

I can’t speak for the group as a whole, but it certainly took me longer to wake up this morning than it had last week. Something about it being Monday and facing a new week tends to make me drag a little bit. But, by allowing the Monday mindset to affect my mood, I’m choosing to waste part of my day in a funk.

Jen’s email mentioned one of my favorite mantras: fake it til you make it. I have quoted this tidbit for various situations – adapting to a new job, moving to a new town and learning to fit it, grieving the loss of a loved one, and aspiring to a new fitness level. The mantra doesn’t imply putting on a front, but it asserts that by working through challenges and putting a positive spin on tricky situations will eventually lead to success.

Fortunately, with bootcamp we usually snap each other out of our morning stupors. A little conversation, and mutual pain gets us all laughing and motivating each other. But today we were all much more silent. The sun is rising later in the morning and the crickets seem to be louder than usual. It’s harder to wake up without the sun welcoming us but it is too easy to blame the season change for our moods. The email was right. We choose to have energy. When I wake up and my eyes droop I can tell myself – wake up. Let’s get this day started. I can talk myself in to having energy and pushing myself. Fitness is very dependent on mental well-being. If I am getting myself up, making it to Reeve Park, and working through the hour-long camp session, I need to fake my way to an energetic attitude if I want to make the most of it. There is no point in dilly-dallying through it. That’s just a waste of time.

Drenched in Sweat

I am proud to report that I am doing incredibly well achieving the trifecta of success I mentioned in my last post. Since my mini self discovery I have been focused on fueling my body with healthy foods and avoiding any overindulgence. Additionally I made it to all four bootcamp sessions so far and have been giving it my all. According to my morning peek at the scale, the efforts are starting to pay off.

Because of some crazy scheduling I haven’t been able to make it as a regular morning or evening camper and I keep alternating the two. It’s a great option to make the hour regime fit into my schedule. So, once again, I banged out two bootcamps within 10 hours. And both left me looking like this:


YIKES!

When I started this blog I vowed to the readers to be an open book about my experiences. Well, then the photo above is a little show-and-tell. Notice that there are few dry patches on that shirt. And no, it wasn't raining. While some of you might be a little grossed out by the sweat it is not something disgusts me. In fact it both pleases me and gives me a sense of accomplishment.

That sweated-up shirt is proof that the trainers are pushing me to work my body. And the dripping I’m doing validates that I’m doing my best to keep up with the routines and push myself through them.

So, what did we do in the two sessions that left me looking like I had been standing in the rain? Here’s the rundown…

Wednesday night challenged me by focusing on various upper body exercises with cardio spurts in between. We’d churn out sets of rows with jumping jacks in between and then move to lateral raises with butt kickers. We also used the gazebo at Reeve Park as a prop as we laced resistance bands around the benches. After plenty of lifting, jumping, pulling, running, etc. came the trickiest move of the night: plank rows. As if planks aren’t hard enough on their own, try balancing on one hand while rowing a weight toward your shoulder with the other. I toppled over a few times.

Thursday morning was a carnival of cardio. Mike set up 10 different obstacles for us to navigate. But it wasn’t just complete 10 and call it a day. No, we had to do each of the 10 for 20 seconds, six different times.

So… if you’re judging the sweaty shirt in the picture above, I dare you to come to a bootcamp session and see what your ensemble looks like when you leave.

Trifecta for Success: Attendance, Effort, Will-Power

I can tell already that I am going to love this two week blast. The hard-core workouts combined with my dedication to two weeks of focused healthy eating are going to be great. I am feeling very motivated and hope to keep up the positivity for at least two weeks. Small goals are easier to manage so I’m just focusing on these two weeks for now.

Last night’s workout was a killer way to get back to bootcamp mentality. The warm-up felt like a major cardio workout to me. The 90+ degree heat made sure that we were warmed up before we even started moving. Some running, jumping, butt-kicking, and high knees got my heart rate way up before the meat of the session even started.

Our focus was on upper body. The workout consisted of building blocks. A total of 5 moves built up on one another until we could barely move. Push-ups, overhead presses, tricep kickbacks, mountain climbers, and dips had me aching and sweating but still enthusiastic.

This morning kept the enthusiasm going. This time it was lower body. Lots of repetitions of some tricky moves. The group of women is fantastic. Everyone seemed to be pushing themselves and it really helped me to up my own efforts. Working out in a group environment with a motivating leader really is the best way for me to burn calories and build muscle. I couldn’t do it alone and I’m grateful for this great group of people to keep me going strong.

I am really amped up for a great two weeks. I can’t wait to see the changes and report them here.

Last night I was chatting with a fellow bootcamper who reads this blog. Together we noted that coming to bootcamp is one thing but pushing ourselves once we are there is just as important AND paying attention to the food we eat is pivotal. It sounds like I’m not the only one who struggles to maintain the trifecta – attendance, effort, will-power. It helps to know I’m not alone and also to know that these three things really are the keys to health and weight loss success.

In an email that Jen sent yesterday, she quoted Joseph Cambell. The quote is perfect for the start of a new camp session and perfect for my own personal re-commitment to healthy eating:

“We must be willing to give up the life we want in order to make room for the life that is waiting.”

The life that is waiting for me is one of health and strength and I’m on my journey to attain it.

Commitment and the Two-Week Blast

I’m really looking forward to the start of another bootcamp session. This week off has been pretty good and it has given me some time to do a little soul searching. Last session, as I wrote about many times, helped me to improve my fitness level immensely. I could feel my body improving as I was challenged and pushed. Because of that obvious improvement I expected to see more results on the scale. I didn’t.

Where I did see results is in my jeans. You know, we all have a favorite pair of jeans. Well, for the past few months I’ve avoided putting them in the dryer. They fit, but are always snug after washing and I certainly didn’t need to shrink them up in the dryer.

But, last week, after a washing, I pulled this pair of jeans on as easily as I did after a week of stretching out. They were loose. Baggy even! No matter what the scale says, I can’t argue with denim. Denim does not lie. It is the least forgiving fabric and I have to say, I like the truth these jeans are giving me.

With the success of the jeans I was pumped to get weighed and measured. I figured there must be some excellent results waiting for me. Unfortunately, something came up and I missed the post-camp evaluation day.

So, I weighed and measured on my own. Because I was doing this for myself it’s hard to say how completely accurate the measures are. But, from what I could see, I pretty much maintained the success I’d had from the first camp. For me, maintenance is great but I think I had higher expectations because of the huge improvements I’d seen that first session.

After a little reflection I’ve realized that I may have sabotaged my own success. Because of the great success of my first four weeks I got a little lax about food choices. Each weekend I had social events that I allowed to de-rail me. I believe with a little more self control I could have easily seen a weigh loss over the past four weeks but because of my indulgences I acted counter-productively. So, I’m committing myself to better choices. At least for the next two weeks. Then we’ll get another hiatus from bootcamp where I can evaluate my choices yet again.

The August 2-week blast starts Monday. But I’m committing to better eating habits today. The blast ends on Friday the 28th and by then my goal is to drop 3 pounds. It is possible and I can do it. The bootcamp workouts make it possible and the rest is up to me.

Measurable Improvements

In just two months my fitness improvements are not just in my head. I knew I was improving by the way I felt as I continued the sessions but these results show an awesome improvement from the first camp and even more improvement in these last 4 weeks.

Start: 6-13-09 9:15 minute mile 1 minute plank hold 3 regular pushups 29 knee pushups 63 sit-ups (3min)	7-03-09 8:22 minute mile 1:20 plank 4 pushups 45 knee pushups 75 sit-ups	8-07-09 8:22 minute mile 1:30 plank 5 pushups 45 knee pushups 89 sit-ups

It feels great to see measurable progress from the work I'm putting in.

Test Day

Today was the last day of my second bootcamp. On the final day of camp we complete a bunch of fitness tests to compare our fitness level from week one to week 4. It’s great to see the progress you can make in a few short weeks.

The tests we do remind me of gym class. Remember the Presidential Fitness Challenge? When I was in school, Phys Ed would bring my GPA down. In order to ace gym we were required to beat the Presidential Fitness Challenge. That challenge was made of four events and each had a goal. If you reached the goal for all four tests, you would ace PE. If not, the best you could hope for was a B+. I could never get higher than a B in PE because I didn’t stand a chance at reaching the fitness goals set for us.

It’s funny because most people gain weight or lose their active lifestyles as they get older. I’ve done the opposite. Lately, I credit Great Valley Adventure Bootcamp for my weight loss and fitness improvement. And the way I know I’m improving is through these fitness tests.

It’s funny, because I still wouldn’t ace PE based on the president’s fitness goals, but I’d probably manage an A-.

I remember being one of the last kids in my class to complete the mile. I could never finish it without walking. Mile-day was by far the worst day of any semester. Today, we ran the mile and I completed it in eight minutes and 22 seconds. 7 seconds over the presidential goal for a 17-year-old girl. Granted, I’m 26, but 17 is the oldest I can find the standard for.

President’s goals for 85th Percentile:
Mile Run: 8:15
Sit-ups: 44 in a minute
Push-ups: 25

My fitness today:
Mile Run: 8:22
Sit-ups: 89 in 3 minutes (Average 29/minute)
Push-ups: 5 regular, 44 knee

While I’m just below president’s standards I have far exceeded anything I was capable of in my youth. The best part is that I no longer dread the mile. In fact, I looked forward to today as a test of how far I’ve come.

My eventual goal is to break an 8-minute mile. I am realistic and don’t expect that to happen over night. I imagine it will take me another 2-3 bootcamp sessions to break that goal. I’ve despised running for as long as I can remember. I’ve never been capable of it and so I’ve hated it. While running may never be my activity of choice, I no longer dread it as I once did.

Later this week I expect Mike will give me my fitness comparisons. I know I improved since the end of last camp but I will post the specifics later this week. Stay tuned...

A Royal Flush

What a fun way to burn calories! Today, Mike made bootcamp into a competition. He took our minds off of the sweating and panting we were doing and put our focus on winning a mystery prize. How did he do it? He challenged us to a game of poker.

When I arrived at 5:25 this morning, I saw Mike wandering around the park. In my fuzzy morning state I didn’t think much of it. But then, mere moments later, he explained what he had in store for us. We were going to play 5 card draw. But there was no dealer. That morning Mike had placed various piles of cards in each corner of the park. Instead of drawing from a deck, we had to run to find the card piles in order exchange our hand.

As we ran from corner to corner of the park collecting our 5-card hands, we returned to the center of the park to do an exercise which coordinated with each number we drew. Of course, the better the card in your hand, the more difficult the exercise. God forbid I get four aces!

We spent nearly the entire hour running to the decks and swapping out our cards in order to make the best possible hand. As I concentrated on pulling the missing King of Clubs for my Royal Flush, I lost track of how out of breath I was or any pain I might have been in. My concentration was on finding that card and beating the odds.

After everyone had the chance to exchange their cards, do their stationary exercises, and put their best hand together, Mike examined our collections. The hands were close: two women had full houses but I came out victorious as I did stumble upon my missing King of Clubs just before the final ante. Tomorrow I’ll find out what prize Mike has in store for my jackpot.

It was great to be the winner of the mystery prize but it was even greater to spend and hour running around on a silly mission. The best part is that on this silly mission I was working out. Other than jumping on a moon bounce as a 10-year-old, this is the most fun I’ve had burning calories. I hope Mike pulls out this deck again in the next bootcamp session.

Week 4: Painfully Awesome

I’m having conflicting feelings about week four:

Feeling #1: I am in pain from having my butt kicked by Jen and Mike and I wish it were easier.
Feeling #2: I am stronger from having my butt kicked by Jen and Mike and it has gotten much easier.

I attended Monday’s evening bootcamp with both Jen and Mike. I was pushed to my limit. I repeatedly had to ask Jen “are you kidding me?” as she encouraged the group to move from one exercise to the next with minimal breaks. This session was no joke.

We started off with jumping, running, skipping, high-knees, butt kicks, and leaping. Yes, that’s right, that is just how we began the evening. We continued focusing on lower body combined with shoulder work, with some plyometrics mixed in for good measure. Every time I thought I was going to get a water break we were given the next task to start. My heart rate was up the entire time, I poured sweat, I grunted, and I cheered.

While I was taken back by the difficulty of the exercises we were doing, I was more shocked by the fact that my body could actually handle them. Sure, I had to take a few pauses between squats and raises, but overall I completed a huge feat. Within the past two weeks (not to mention the previous camp session) I have felt amazing improvements in my fitness capabilities. Monday night’s camp solidified those feelings.

I was able to keep up with all of the other campers. And, while my legs and arms felt like play-doh yesterday, I’m not nearly as sore as I thought I would be. My muscles are getting used to working hard and recovering from the exertion. I am anxious to see my measured progress on Friday when we do our time trials for the mile, push-ups, sit-ups, and plank holds.

Oohs and Aahs (not Grunts and Groans)

This morning’s bootcamp got a special treat. One of the ladies brought her 8-month-old son to class. Her husband is traveling on business and she didn’t want to miss the session so she was able to bring her son along to act as a spectator. She even joked that he needed to sit there quietly while she exercised to take off the weight that he’d caused.

He was absolutely adorable and amazingly well-behaved. And while he sat in his stroller, we all worked out around him. As Mike tasked us with various back, bicep, and tricep moves we were all a bit distracted by the baby. But it was a great distraction. As our heartbeats quicken and our muscles became fatigued we continued to push because we weren’t focusing directly on how much we hurt. If it were up to me, I’d tell my fellow bootcamper to bring her son each week to give us all something to ogle as we are pushed to our limits.

Despite the diversion from pain, today’s session was definitely still a struggle. My arms were shaking about half-way through and my shirt was soaked with sweat. The best part of the day, for me, was our warm-up lap. We started the session with a lap around the park. One lap is equal to half a mile. During the last 4-week session of bootcamp, I really struggled with any running. I could complete the lap without stopping but it would take me a few minutes to recover. Today, after the lap, I was certainly out of breath and my heart rate was up but I still felt comfortable. It only took me a few seconds to recover and I was ready to start the workout almost immediately. Today I could feel the improvements I’ve been making since starting camp.

Motivation

This morning as my alarm sounded at 5:05am, I groaned. I turned off the chirping and rolled back over convincing myself that I could take a morning off and it would be no big deal. But as I closed my eyes to resume my slumber I started thinking about how much better my days are when I start with bootcamp. So I pulled myself up and headed out for the morning workout. After starting my car I already knew I’d made the right decision.

As it nears 4:00 in the afternoon and my work day is winding down I get the urge for something sweet. I consider helping myself to some of my co-workers candies but instead opt for a string cheese and apple. Believe it or not, that decision was pretty easy. I considered feeding my sweet tooth and realized I started this day strong and want to end it that way as well. My 5:30am workout started me on the right foot and it helped me to continue my day with my fitness and weight loss goals in mind.

Some people thrive on evening workouts. I find too many excuses after 5pm. The same excuses that allow me to blow off my working out haunt me as I make my food selections as well. But on days when I get that morning workout in, the choices are much easier to make.

Don’t get me wrong, I love to indulge. I have almost weekly setbacks related to food choices. But those setbacks are much easier to overcome as I start to crave the workouts as much as I crave culinary treats.

This morning I was able to motivate myself to go to bootcamp. This afternoon I’ve been able to motivate myself to make the right food choices. And I plan to keep that enthusiasm up to the best of my ability as I get closer to my goals.

Shaking Legs

I have never been so glad to have worn an over-sized t-shirt than I was this morning. I definitely needed the extra fabric to act as a towel to wipe the dripping sweat from my face. The crazy humidity combined with Mike’s booty-kicking workout today left me drenched.

What a way to start the week! Today we focused on lower body. We lunged and hopped our way all over Reeve Park. Within 15 minutes of camp today my legs were wobbling like a baby learning to walk. But I fought through it. After we completed a course of lunge walking and plyometric jumps we thought Mike was going to give us a breather. Instead, he had us jog a quarter mile “to stretch out our muscles.”

While at first I thought running after all of that legwork would be an impossible task, I was surprised by how much energy I was still able to muster. That mid-camp run proved to me that my endurance has definitely improved since last camp.

I’m sure the shaky legs I felt this morning will turn to stiff legs overnight. I’m interested to see how I handle our morning warm-up jog and I’m eager to see my end-of-camp measurements in two weeks.

Cardio Games

On Tuesday, Mike alluded to what he had in store for us on Wednesday. He referred to the session as "cardio games." I envisioned some kind of re-imagining of Red Rover. Can you picture it? A bunch of grown women running across Reeve Park trying to break through each others arms… It would be cardio and it would test our new arm strength. But then the more I thought about it, the more I visualized pulled arm sockets and twisted ankles.

It’s a good think Mike is a certified trainer and can create "cardio games" for us. Because left to my own devices we’d be reenacting 3rd grade recess.

The game he had prepared for us was an obstacle course. We sped through cones, jumped over hurdles, high-kneed through faux tires, and waddled with an “egg” between our thighs. The course tested both our endurance and our senses of humor. Doing lap after lap of the course required some serious stamina and watching each other waddle down a path with a pastel colored ball between our knees led to some comic relief.

While I don’t think I’ll be adding this course to my repertoire for game night with family and friends, it was certainly an amusing way to raise my heart rate and burn some calories.

I am continuing to feel better about myself as I complete each bootcamp session. I can see differences in my physical appearance and can feel differences in my physical abilities. So far so good...

I Will Survive

When Gloria Gaynor sang you think I'd crumble, you think I'd lay down and die, Oh no, not I, I will survive it’s pretty clearly about an unrequited love. But as I hum the bars of that song to myself I’m likening the survival to this morning’s bootcamp.

Mike dubbed today’s session "Survivor Bootcamp" and boy did he make us fight to stay on the island (or Reeve Park as the case may be). And try as he might to make us lay down and die each woman took on the challenge and certainly survived despite the stiffness I’m sure we’ll be feeling tomorrow morning. While none of us are taking home a million dollar prize, I did feel like a million bucks after completing the hour challenge.

We had to survive an hour of squats, lunges, stair climbs, flies, rows, and something called a Superman; not to mention the running! Other than a few quick sips of water we were on full-speed the entire time. It was tough and yet tremendous all at once.

I feel stronger for having accomplished today’s bootcamp. I’m looking forward to see what Mike and Jen have in store for us tomorrow with what Mike called "cardio games." I’m intrigued.

In sticking with my lyrical comparisons, I’ll end this post with another diddy that has ended up in my head today courtesy of Destiny's Child and Beyonce:

I'm a survivor,
I'm not gonna give up,
I'm not gon' stop,
I'm gonna work harder,
I'm a survivor, I'm gonna make it,
I will survive,
Keep on survivin'.

Bootcamp vs. Gym

I’ve belonged to a few different gyms in my adult life. I’ve taken dozens of group fitness classes and worked out on machines by myself for years. I’ve even shelled out for one or two personal training sessions. Some of these things have certainly made a different in my athleticism and my health; but, none have given me the complete fitness package that I feel I’m getting from Bootcamp.

It’s not the gyms’ fault that I haven’t reaped the benefits that they often promise. All of the equipment is there. I could hire a personal trainer and sign up for a variety of fitness classes and get myself to the facility a handful of times per week. In that scenario I’d be sure to enhance my fitness level. But, to afford a personal trainer at a gym or to motivate and educate myself on the right ways to workout are both financial and time burdens.

I have found that for me, I need to be pushed. I’ve been working out in my home for a year. I have a nice little at-home gym there in my basement: treadmill, elliptical, bike, and free weights. And yet, I stick to the same routine. I love cardio. I loathe weight training. Therefore, I head straight to the familiar and stick with cardio machines. Sure, my heart is probably in great shape. But I’m not getting the full fitness package that strength training provides.

Even when I bust out my 80s-inspired 8 minute fitness video (eight minute arms, eight minute abs, etc), I’m not getting the results I want nor am I pushing myself to improve my abilities. I can easily spend 60-90 minutes working out on my own but I rarely maximize that time to get the best calorie burn or results.

The strength training and personal touch that I’m getting with Bootcamp is what makes this experience so valuable to me. At Bootcamp I get the benefit of attending a regular program with the same two instructors. Mike and Jen know what each camper done in the past and plan our weekly routines according to our fitness abilities and goals. It’s like having a both personal trainer and group support all wrapped into one. Each day the exercises are different. They are always challenging. They are generally fun.

I am glad to have stumbled into this fitness experience. While this might not be true for everyone, for me, one hour of bootcamp a day has improved my fitness significantly compared to the 90 minutes I’d spend in the gym. I credit that success to the knowledge and motivation I get from Mike and Jen and the encouragement I get from the other campers.

Because of the great experience I’ve had so far with Great Valley Adventure Bootcamp, I voted for them on MyFoxPhilly.com’s HOT LIST. I hope Fox Philly gives Mike and Jen the credit they deserve for the program they provide.

Sore Muscles, Vocal Affirmation, Dog Poop… What a Wednesday!

I decided to sleep in on Wednesday and attend the evening Bootcamp session instead. Believe it or not, I was looking forward to it all day. I am generally a morning workout girl. I like to get it done and move on with the day. But there is nothing like being drenched in sweat after a day of work to make me feel 100% accomplished.

Jen had us focusing on shoulders and biceps with some cardio mixed in. After our warm-up run, we all lined up to start with some weight exercises. As we were groaning in pain, one of the ladies in the group starts laughing and points out a woman in the park wiping her dog’s rear end. So now, not only are we dripping sweat but we’ve got tears of laughter mixed in. All it takes is some mutual shock at seeing a woman wiping up after her dog to bring us campers together.

As we continue through the session, Jen sets up an obstacle course for us. Bicep curls, jumping jacks, shoulder presses, tricep dips, and back to the beginning again… it was exhausting and awesome all in one. It’s great to be constantly moving but never getting bored because we were on to step number two before step number one got redundant. My heart rate was elevated and my energy was up. So far, this was my favorite Bootcamp activity.

After the obstacle course, we gathered back on the asphalt to do more weight exercises. The woman next to me let out a quick “woo!” claiming that a few cheers and exclamations while working out can really encourage her. So as we continued for the last 10-15 minutes of the session a few of us chimed in with our own exclamations (most of them happy in nature). And she was right. Letting out a high-pitched “woo!” not only encouraged me but seemed to make Jen giggle and bring all of the campers a little bit of energy.

Too bad Mike reminded me that we likely can’t do any shouts in the morning unless we want a neighbor uprising. I wonder if whispering “woo!” would have the same adrenaline boost…

I woke up today and certainly feel the past three days of camp. I am enjoying every ache as a growing pain; and, in this scenario I am growing stronger and leaner.

Feeling Fit (or at least more fit)

Today was day #2 of my second session of Bootcamp. Our workout today consisted of chest/back exercises and running. For the entirety of the previous 4-week session I used 5lb weights for our strength exercises. After today's workout I've decided to move up to 8lbs.

During the last camp session I struggled with reps using the 5lb weights. Today I struggled with one move (the standing chest flies) but the others (rows and dead lifts) I could have easily upped the weight I was using. That is progress!

In between each rep of the weight exercises, we had to run a short distance. I despise running but today it didn't seem so bad. I can tell that my fitness is improving by my speed, endurance, and the rate at which I recover. It feels good to know that I can see the progress I want on the scale and in my fitness. It makes me eager to continue and eager to push myself to see how far I can go.

Bootcamp Back in Session

Great Valley Adventure Bootcamp is officially back in session and I have a hunch that my body will be feeling it tomorrow. All of the women in attendance seemed excited to be there and like generally fun-loving people. I’m looking forward to getting to know them over the course of the next four weeks.

One of the things I like best about Bootcamp is the opportunity to meet new people that I likely would never have crossed paths with. It’s great to struggle and overcome hurdles with people who have the same goals that I do.

Today’s workout consisted of a child-like cardio warm up where we had to run around the park tagging lamp posts. There was no specified path so I wasn’t running toward an end point. It made it easier and freer to aimlessly run through the park. I honestly felt like a kid on a playground – that’s what exercise should feel like.

The focus of today’s camp was lower body. Mike started us all off relatively slowly since for most attendees this is their first session. I was grateful for an easier day to get me back into the Bootcamp workout after a week on my own. We did squats, lunges, and plies with jumping rope in between. My legs were shaking by the end of the hour. I’m sure I’ll feel it tomorrow. It’s the kind of pain I look forward to.

Progress: 1st Month Measurements

Mike just emailed me my measurement comparison. These stats compare my pre-camp body fat percentage, weight, and dimensions with the same stats from the final day at camp. I am really pleased with the changes I made in just 4 weeks.

Start: 6-13-09 Body Fat: 31.4% Waist: 28.5in Chest: 39in Shoulders: 39.5in Hips: 41.75in Left Arm: 12.25in Right Arm: 12.25in Left Thigh: 24in Right Thigh: 24in Weight: 176.6lbs

End: 7-03-09 Body Fat: 27.5% Waist: 26.75in Chest: 35in Shoulders: 39.5in Hips: 38.25in Left Arm: 11.75in Right Arm: 11.75in Left Thigh: 21.5in Right Thigh: 21.5in Weight: 171.6lbs

Difference Body Fat: -3.9% Waist: -1.75in Chest: -4in Shoulders: 0 Hips: -2.25in Left Arm: -.5in Right Arm: -.5in Left Thigh: -2.5in Right Thigh: -2.5in Total Inches: 14

Stop Criticising Yourself

Last Friday, as we were all getting weighed and measured for our final results of the 4-week camp, I was amazed at how harsh we are on ourselves. There we were, after completing 4 weeks of an awesome fitness regime, and we were still being critical.

One woman, who I'd admired from the beginning of camp commented: I really need to see results. I saw a picture of myself from last week and was disgusted. As far as I'm concerned, there is nothing remotely disgusting about her. She's tall, slender, and in great physical shape. I couldn't imagine looking like her and ever being disappointed by my appearance.

While I couldn't imagine being dissatisfied if I looked like her, I could surely point out 5-10 things about myself I'd like to improve. And what I discovered is that I'm not the only one. Every woman in the bootcamp could quickly rattle off a list of things they dislike about themselves. But, flip the coin and ask them for a inventory of things they are proud of and it would take significantly longer to compose that list.

We women do this to ourselves all the time. We focus on the areas that need improvement instead of being content with our good qualities. Today, on Yahoo, I saw a meditation that speaks to this same concept. “Be your own unconditional friend," the article starts out. I am challenging myself to be that friend to myself.

I am also challenging anyone who is reading this blog to post a list of 3 things your like about yourself in the comments section here or on the wall of the GV Bootcamp Facebook group.

Today, look in the mirror and smile. The person there will smile right back. She loves you. Love her, too.

A Skinny Day

I'm having a skinny day today. You know the kind? Where you put on your clothes and they slide right on. You look in the mirror and think I look good today. That's the kind of day I'm having. It's great.

I'm currently on hiatus from Bootcamp. Last Friday was the conclusion of my first 4-week Adventure Camp experience. The next session doesn't start up again until Monday. So this week is a break. BUT I'm not letting it be a break from taking care of myself. Those days when I attended Bootcamp I had so much more energy and felt so much better about myself. So, during this week "off" I have vowed to continue the workouts until Mike and Jen can kick my butt for me again.

Believe it or not, I got myself up at 5:05am today and headed over to Reeve Park -- just as I had every day for Bootcamp. It's gotten easier to wake up early especially since I know how good it feels when I'm done. I met up with another Bootcamper to workout.

When I signed up for Bootcamp I was only focused on losing the weight. But at the same time I made some friends. One of whom I met up with this morning to get in some activity. We worked together to push each other just as Mike had for the past 4 weeks. It wasn't quite the same being just the two of us, but it is something I never would have done alone.

I started my day strong and continue to feel strong (and skinny) until I wake myself up early again tomorrow for another morning of fitness.

A Little Background…

As you will notice, this is the very first post on the very first Great Valley Adventure Bootcamp blog. You may be wondering why does this blog exist? Well, this blog is here for two of reasons...

1. To help others. When I was searching for a fitness program to join, I came across a few in the Phoenixville area and I really couldn’t tell which would be best. It turned out that I chose GV Bootcamp because the timing worked out for my schedule. And as fate would have it, the camp was a perfect fit for me. So, after experiencing my first camp, I approached Mike and Jen with the idea of adding a first-hand experience diary to their site. That way, anyone else searching for a fitness program would get just a bit more information from this blog to decide if their program the right fit for them.

2. To help myself. I figure as long as I’m attending the bootcamp and blogging about my experience and my success, I will stay accountable. That said, I will provide an honest view of the program and of my own experiences with the program. This is blog is meant to be a transparent look at what it is like to participate in the Great Valley Adventure Bootcamp experience. I’m sure there will be posts where I rave about certain days and rant about others. I’m sure there will be days when I can brag to you all about my successes and other days when I will admit to failures. But that’s what this honest glimpse is all about.

Who am I anyway?

My name is Karen. I am a 26 year old resident of Phoenixville. I moved here just over one year ago at the same time I got married. Over the past year I’ve packed on the typical marriage weight. (It’s much harder to pry myself out of bed for a workout when I have a new husband next to me). So… needless to say my motivation dwindled and I gained about 15 pounds.

But the 15 marriage pounds aren’t my whole story. I’m like many other women (and men) who have struggled with their weight their entire lives. I’ve never been a “thin” person. In high school my gym grade brought down my grade point average. I was an excellent student but I couldn’t run an entire mile without stopping and so, I couldn’t ace P.E.

I’ve always looked in the mirror and wished to be smaller. I’ve envisioned what it would be like to be strong, fit, and comfortable in my clothes. And with the help of GV bootcamp and making wiser food choices, I am beginning to see that smaller me. The “adventure” is only just beginning but after completing month number one with Great Valley Adventure Bootcamp it is a journey I’m excited to continue.

Feel free to leave me comments here or visit with other bootcampers on Facebook.