BENEFITS

Surrey bootcamp is a fun outdoor group fitness class you can enjoy during the summer! Come to get motivated. Some come for fun to enjoy the social environment and to be active, while others come to focus on their fitness goals.

Any of these goals are possible when you are dedicated to the program. You can improve health and fitness, and achieve a healthier look.

Physical appearance changes can be weight loss, fat loss, enhanced tone, and muscle growth.

Performance changes can be improvements in strength, speed, endurance, movement, and energy. You will also perform better in work and have a greater ability to do physical activities you enjoy.

You can also feel less stress, better mood, better sleep, faster metabolism, and stronger bone density.

Finally, changes in self development can be greater happiness, greater confidence, and improvements in: habits, mindset, discipline, work ethic, motivation, drive, focus, and emotional control.

WHAT WE DO: PHYSICAL TRAINING

Generally, we do strength and conditioning training involving body weight exercises, and cardio exercises, interspersed with some fun group exercises.

A few of the many body weight exercise examples we do are pushups, squats, and crunches.

A few of the cardio exercise examples we do are jogs, runs, sprints, races, and relays.

We do fun group exercises between harder sets to give active recovery time in a fun way.

We arrange training in all kinds of ways: circuit training, timed exercises so everyone is doing the same exercise within a time frame yet doing as many reps they can that is right for their ability, and more.

WHAT WE DO: DIET

We talk about what to eat, how that leads to your goals, and how to transition from a jump start diet, to one that is sustainable year round. Outside of the sessions, you are expected to stick to the diet for the most part if you are serious about seeing results.

WHAT WE DO: SELF DEVELOPMENT TRAINING

In addition to the physical training, we emphasize self development because they go hand in hand. Throughout each session while we are training, and optional at the end of each session for 5 minutes, there will be mention about commitment, discipline, work ethic, aiming higher, being better, challenging yourself, staying motivated, time management, making valuable use of time, being effective, improving problem solving, self awareness, drilling better habits, and more. The better you are in self development, the better you will do in bootcamp. This leads to performing better in other aspects of life.

WHO

Most women and men participating in bootcamp are in the 30s and 40s, with some in the 20s and 50s.

It is for beginner and intermediate fitness levels.

Here’s how we adapt training to each person based on their ability. For example, we do body weight exercises and running. You have one minute to do as many pushups. You have one minute to see how far you can run. This allows everyone to do the same exercise in the same time frame, but do the challenge that’s right for them, so while one person can challenge themself with 30 pushups, another person can challenge themself with 10 pushups.

And, we can modify exercises or provide alternative exercises for people with injuries so they can still participate. 

WHEN

There are no bootcamps scheduled in the near future.

WHERE

Surrey’s Cloverdale area by Hillcrest Park (6530 185 st Surrey) on Tuesday’s.

Surrey’s Cloverdale area by Hillcrest Elementary School field (18599 65 Ave Surrey) on Thursday’s.

Both fields above are beside each other.

FREQUENTLY ASKED QUESTIONS

• I haven’t exercised in months or years. I’ve fallen off the wagon. Should I still come? Yes. You will be ok. It is for beginner and intermediate fitness levels. Don’t waste time in negative thoughts. Take action of progressive thoughts. 
• I can’t find anyone to come to bootcamp with me. Should I attend alone? Yes! Your health is your health, and when people see you doing well, they too will start asking what you are doing and get inspired to take action themselves! You will be introduced to other people.
• I am self conscious. I want to come, but I’m not sure I’m ready? When you practice not caring about what others think, soon you will not care. If you know something is good for you, just do it.
• What do I wear? Gym clothes.
• What do I bring? Bring 3 things: a pair of dumbbells or a resistance band, an exercise mat, and water. 
• I want to lose weight. How much can I lose in 1 month of bootcamp? 4 pounds, most everyone achieves. 8 pounds, some/a good amount of people achieve. 12 pounds, a small amount of people achieve. 16 pounds or more, a rare amount of people achieve. Do not compare your weight loss to others as there are too many factors involved (gender, age, medical conditions, etc). Just do your best. 
• How much muscle can I build in 1 month? 1-2 pounds per month. 
• I have an injury. Can I still attend? Yes. Call first so we can discuss. 
• Is there a bathroom on site? No, but there are bathrooms at shops 5 minutes away. Use the bathroom prior to bootcamp. If you have to use the bathroom during bootcamp, leave your exercise stuff on the field, step away, and re-join us after. 
• What if I am late? Join the class when you arrive, and ease into the activities to get warmed up first. If you are late occasionally, that’s understandable. If you are late regularly, think of what changes you can make to be on point. 

TIPS ON SUCCESS

What makes people do well in bootcamp? Many things, but here are some:

• Strong desire: They really want to do well!
• Beliefs: They believe they can do well. They believe they can be healthier for a long time. They believe they are not too old to exercise.
• Priority: They make it a priority. It’s not optional. Regular training and a fairly good diet is something they do no matter what. Summer bootcamp is only 1 month. Just dedicate yourself for this time.
• Timely: They take action in a timely manner. They do not procrastinate.
• Determined: They are determined. Obstacles do not stop them. They do what needs to be done. Even when it gets tough, they keep going until they reach their goal. 
• Plan: They plan and organize their time to make time for training and diet. 
• Consistent: They are consistent with diet and exericse.
• Goals: They set goals and work on them.
• Work ethic: They work at it. 
• Do more: Showing up to bootcamp 2 sessions a week itself is not enough for serious results. They do more outside of bootcamp. Bootcamp is a supplement to other physical activity and diet. 
• Excuses: When someone really wants to do something, they will overcome excuses. 
• Effective mind: They focus on what needs to be done to be successful. They practice positive and productive thoughts, and they work those ideas. 
• Problem solving: They have good problem solving abilities. When a problem comes up, they think about solutions.
• Compartmentalize: They compartmentalize. Life will throw all kinds of things their way, but they put different experiences in different categories and carry on with what needs to be done.
• Passion and fun: They enjoy the process. The results will come easier.

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