Once again Bikini Boot Camp hosted another training weekend in Calgary from June 19-21st. 4 fabulous new trainers have been brought into the Bikini Boot Camp Family! Join us in welcoming them!
Diane Luke - Toronto
Amy Friesen - Saskatoon
Kellie McNamara - Edmonton
Robyn Fast - Calgary
Tuesday, June 23. 2009
Summer is here, get inspired by this Bikini Boot Camp article on MSN
June 2009: Bikini Boot Camp
By Flannery Dean
Click here to go to the original article or read it below:
Summer is here, BIKINI BOOT CAMP
Summer is on its way—are you ready for a bathing suit? Get into swimsuit shape with a bikini bod-inspired bootcamp workout.
Visit our Bikini Boot Camp challenge at www.bootcamp.fitbits.ca and follow three Canadian women as the shed fat for summer!
Whether it’s a one-piece or two-piece, the swimsuit looms large in the imagination of many women. After six months of winter layers (and comfort foods), stripping down and hitting the beach isn’t easy.
“I think the bikini represents confidence—the fact that you can put that on and go out in public and say ‘hey, here I am’,” says Lindsay Nealon, owner and founder of Bikini Bootcamp, an eight-week group fitness course that operates in provinces throughout Canada. (Find one in your area at www.bikinibootcamp.ca)
Inspired by her time in California, Nealon started Bikini Bootcamp in 2004. The response was immediately enthusiastic. “I started with a group of eight in the spring of 2004 and by the spring of 2005 we had 30 groups of 12—we blew up!” she shares.
For Nealon the key to getting bathing suit-ready is simple: make your workout fun and challenging. “I love working with women and a major goal of mine is to create balance,” explains Nealon, who is also the mother of two small children. “Our bootcamp is different. We’re not the 6 times a week, 5am, ‘Drop and give me 20’ military style company.”
Instead, groups meet twice weekly. In addition to these group sessions, participants are given an individualized plan for two workouts to be done on their own during the week, bringing the workout count up to a manageable four times a week.
But that gentle approach doesn’t mean that each 75-minute workout isn’t intense. Each session may begin with a playful warm-up—a game of Duck, Duck, Goose or a quick soccer drill—but it soon kicks into an intense cardio/strength training workout.
Sessions have a particular body focus each time, but you can expect to work the whole body with classic military-inspired exercises like jumping jacks, pushups, lunges and squats as well as large muscle-firing sequences/poses taken from Pilates and yoga.
It’s that commitment to going over and above the usual workout pace that gets the best results. “There has to be at least one part of the workout where you say ‘Holy crap, I could not do this on my own,’” laughs Nealon.
Fitness trainer Tara King of FlirtyGirl Fitness (www.flirtygirlfitness.com) in Toronto also believes in challenging the body to get maximum results. Consequently, her “Bikini Bootcamp” fitness class—it is drop-in, so no pre-registration is required—largely consists of 60 minutes of intense circuit training.
“I like to do a lot of drills,” King explains. “The whole class is in the form of circuits, so it goes from cardio to weight training and then back to cardio again, just so the body never gets used to doing one thing. That way, you’re going to get maximum calorie burn.”
For those who want to get into bikini shape quickly, King says at least 30 minutes of intense cardio is essential.
“And not just cardio that’s kind of easy,” she says. “You need to get up to your maximum heart rate where you are actually burning calories.”
One way to do that is interval training.
“Skip at a slow pace for about 30 seconds and then bump it up and skip as fast as you can for about 15 seconds then back down for 15 seconds—just back and forth like that so the body doesn’t get used to one thing.”
Another killer sequence to throw in the mix: The Pyramid.
“You do 10 squats, then you drop down and do 10 pushups, then you do 9 squats and 9 pushups, etc—it’s a little bit of death training but it’s really great for sculpting. It’s also a bit of cardio because you’re going from a vertical position to a horizontal position.”
Both King and Nealon stress the importance of nutrition in achieving your goals, however. For King, a fatty diet can undo all your hard work at the gym.
“Nutrition is huge. If you’re not eating right you can do as many Burpees as you want, but you won’t see results. Staying away from refined sugars and really fatty foods, sticking to lean meats, vegetables—you need to eat like that just to have the energy to workout even.”
That post-workout cocktail isn’t doing you any favours either, says the trainer.
“Beer and cocktails—they’re going to stick around your midsection. I’ve told the girls, if you keep drinking you can do a 1,000 crunches but you’ll never get rid of that fat around your belly.”
By Flannery Dean
Click here to go to the original article or read it below:
Summer is here, BIKINI BOOT CAMP
Summer is on its way—are you ready for a bathing suit? Get into swimsuit shape with a bikini bod-inspired bootcamp workout.
Visit our Bikini Boot Camp challenge at www.bootcamp.fitbits.ca and follow three Canadian women as the shed fat for summer!
Whether it’s a one-piece or two-piece, the swimsuit looms large in the imagination of many women. After six months of winter layers (and comfort foods), stripping down and hitting the beach isn’t easy.
“I think the bikini represents confidence—the fact that you can put that on and go out in public and say ‘hey, here I am’,” says Lindsay Nealon, owner and founder of Bikini Bootcamp, an eight-week group fitness course that operates in provinces throughout Canada. (Find one in your area at www.bikinibootcamp.ca)
Inspired by her time in California, Nealon started Bikini Bootcamp in 2004. The response was immediately enthusiastic. “I started with a group of eight in the spring of 2004 and by the spring of 2005 we had 30 groups of 12—we blew up!” she shares.
For Nealon the key to getting bathing suit-ready is simple: make your workout fun and challenging. “I love working with women and a major goal of mine is to create balance,” explains Nealon, who is also the mother of two small children. “Our bootcamp is different. We’re not the 6 times a week, 5am, ‘Drop and give me 20’ military style company.”
Instead, groups meet twice weekly. In addition to these group sessions, participants are given an individualized plan for two workouts to be done on their own during the week, bringing the workout count up to a manageable four times a week.
But that gentle approach doesn’t mean that each 75-minute workout isn’t intense. Each session may begin with a playful warm-up—a game of Duck, Duck, Goose or a quick soccer drill—but it soon kicks into an intense cardio/strength training workout.
Sessions have a particular body focus each time, but you can expect to work the whole body with classic military-inspired exercises like jumping jacks, pushups, lunges and squats as well as large muscle-firing sequences/poses taken from Pilates and yoga.
It’s that commitment to going over and above the usual workout pace that gets the best results. “There has to be at least one part of the workout where you say ‘Holy crap, I could not do this on my own,’” laughs Nealon.
Fitness trainer Tara King of FlirtyGirl Fitness (www.flirtygirlfitness.com) in Toronto also believes in challenging the body to get maximum results. Consequently, her “Bikini Bootcamp” fitness class—it is drop-in, so no pre-registration is required—largely consists of 60 minutes of intense circuit training.
“I like to do a lot of drills,” King explains. “The whole class is in the form of circuits, so it goes from cardio to weight training and then back to cardio again, just so the body never gets used to doing one thing. That way, you’re going to get maximum calorie burn.”
For those who want to get into bikini shape quickly, King says at least 30 minutes of intense cardio is essential.
“And not just cardio that’s kind of easy,” she says. “You need to get up to your maximum heart rate where you are actually burning calories.”
One way to do that is interval training.
“Skip at a slow pace for about 30 seconds and then bump it up and skip as fast as you can for about 15 seconds then back down for 15 seconds—just back and forth like that so the body doesn’t get used to one thing.”
Another killer sequence to throw in the mix: The Pyramid.
“You do 10 squats, then you drop down and do 10 pushups, then you do 9 squats and 9 pushups, etc—it’s a little bit of death training but it’s really great for sculpting. It’s also a bit of cardio because you’re going from a vertical position to a horizontal position.”
Both King and Nealon stress the importance of nutrition in achieving your goals, however. For King, a fatty diet can undo all your hard work at the gym.
“Nutrition is huge. If you’re not eating right you can do as many Burpees as you want, but you won’t see results. Staying away from refined sugars and really fatty foods, sticking to lean meats, vegetables—you need to eat like that just to have the energy to workout even.”
That post-workout cocktail isn’t doing you any favours either, says the trainer.
“Beer and cocktails—they’re going to stick around your midsection. I’ve told the girls, if you keep drinking you can do a 1,000 crunches but you’ll never get rid of that fat around your belly.”
Bikini Boot Camp is in Impact Magazine
Our own Lindsay Nealon is in Impact Magazine May/June 2009 issue, check out the link below.
IMPROVING MUSCULAR BALANCE
TRAINING FOR LIFE GETS RESULTS!
DR. LINDSAY NEALON, DC, CPT
BBCImpactMagazineArticle.pdf
IMPROVING MUSCULAR BALANCE
TRAINING FOR LIFE GETS RESULTS!
DR. LINDSAY NEALON, DC, CPT
BBCImpactMagazineArticle.pdf
Monday, June 15. 2009
Canadian Living ARTICLE on Bikini Boot Camp, PART DEUX
Here's part 2 of that Canadian Living blog.
Click on the following link to go to the original article.
Canadian Living Article, part 2
The Bikini Boot Camp Diaries, Day 37 - The REAL Bikini Boot Camp, part deux
Yesterday, I introduced you to Calgary entrepreneurs and fitness enthusiasts Lindsay Nealon and Dawn Kosloski, who established Bikini Boot Camp© in Calgary in 2004. Since then, their business has expanded and now women are signing up for Camp in nine cities across the country.
Here’s what to expect when you decide you want to be part of their Bikini Boot Camp©:
You can sign-up online at BikiniBootCamp.ca.
You’ll kick off Camp with an hour-long, one-on-one consultation with your trainer. “This is where you’ll start building your relationship with your trainer and setting your goals,” says Lindsay. “Most people come in with the goal of wanting to tone up and lose inches. That is definitely do-able. We’ve had girls who have lost 3 inches, we’ve had girls who have lost 22 inches, and so it really depends on where you’re at.”
Bikini Boot Camp© is comprised of two 75-minute sessions, twice a week for eight weeks. “Bikini Boot Camp© is about balance. Fitness is one part of your life, it is not all encompassing,” Lindsay explains. “We have a lot of women who sign up and say ‘How much do I have to run?” There’s a lot of different ways to do cardio exercise besides going for a run. We do lots of your typical push-ups and sit-ups, but we also do more ‘combination exercises’, where you’re using your whole body at once. I want to give women a ton of exercises that they can do on their own, that they can go home with, that they don’t need a fancy exercise machine or any expensive equipment for. Then they’ll be able to get in a workout while their son is having his afternoon nap,” says Lindsay, who fits her workouts in around her two-and-a-half year old and her six-month old.
Workouts take place outside. “In the wintertime, we do use community centres sometimes. We have a -15° C cutoff for working out outside,” says Lindsay.
* At the end of the eight weeks, you’ll have a follow-up consultation to review your results and talk about your future fitness plans. “I don’t want women reliant on Bikini Boot Camp©,” Lindsay maintains. “We want them to come in so we can motivate them and teach them some things. Although, we have people who have been with us since 2004 and we love that support. We’ve seen them get married; we’ve seen them have babies. It’s neat. We’ve had people e-mail our trainers to ask what style of wedding dress they should get because they value our opinion. That’s the greatest compliment,” says Lindsay. “‘I love working with women. The success of the company has come from this supportive group of women, which is awesome.”
Click on the following link to go to the original article.
Canadian Living Article, part 2
The Bikini Boot Camp Diaries, Day 37 - The REAL Bikini Boot Camp, part deux
Yesterday, I introduced you to Calgary entrepreneurs and fitness enthusiasts Lindsay Nealon and Dawn Kosloski, who established Bikini Boot Camp© in Calgary in 2004. Since then, their business has expanded and now women are signing up for Camp in nine cities across the country.
Here’s what to expect when you decide you want to be part of their Bikini Boot Camp©:
You can sign-up online at BikiniBootCamp.ca.
You’ll kick off Camp with an hour-long, one-on-one consultation with your trainer. “This is where you’ll start building your relationship with your trainer and setting your goals,” says Lindsay. “Most people come in with the goal of wanting to tone up and lose inches. That is definitely do-able. We’ve had girls who have lost 3 inches, we’ve had girls who have lost 22 inches, and so it really depends on where you’re at.”
Bikini Boot Camp© is comprised of two 75-minute sessions, twice a week for eight weeks. “Bikini Boot Camp© is about balance. Fitness is one part of your life, it is not all encompassing,” Lindsay explains. “We have a lot of women who sign up and say ‘How much do I have to run?” There’s a lot of different ways to do cardio exercise besides going for a run. We do lots of your typical push-ups and sit-ups, but we also do more ‘combination exercises’, where you’re using your whole body at once. I want to give women a ton of exercises that they can do on their own, that they can go home with, that they don’t need a fancy exercise machine or any expensive equipment for. Then they’ll be able to get in a workout while their son is having his afternoon nap,” says Lindsay, who fits her workouts in around her two-and-a-half year old and her six-month old.
Workouts take place outside. “In the wintertime, we do use community centres sometimes. We have a -15° C cutoff for working out outside,” says Lindsay.
* At the end of the eight weeks, you’ll have a follow-up consultation to review your results and talk about your future fitness plans. “I don’t want women reliant on Bikini Boot Camp©,” Lindsay maintains. “We want them to come in so we can motivate them and teach them some things. Although, we have people who have been with us since 2004 and we love that support. We’ve seen them get married; we’ve seen them have babies. It’s neat. We’ve had people e-mail our trainers to ask what style of wedding dress they should get because they value our opinion. That’s the greatest compliment,” says Lindsay. “‘I love working with women. The success of the company has come from this supportive group of women, which is awesome.”
Canadian Living ARTICLE on Bikini Boot Camp
Here' a great article from the Canadian Living website.
Click on the link below to go to the original article page.
Canadian Living Article part 1
The Bikini Boot Camp Diaries, Day 36 - The REAL Bikini Boot Camp
When the gang at CanadianLiving.com initiated our inaugural Bikini Boot Camp program on May 4, we had no idea our program shared a name with a Calgary company headed by a dynamic duo of Canadian entrepreneurs. Here’s the story of the women behind Bikini Boot Camp© . . .
Inspired by the outdoor workout regime she had adopted as a student in California, Lindsay Nealon started Bikini Boot Camp© in 2004 as a way for the women she met largely through her Calgary-based chiropractic office to get fit before summer started.
“Bikini Boot Camp© started as one group of eight women, then it was two groups of 12, then it kind of ballooned,” explains Lindsay. “We made the front page of the Calgary Herald in May of 2005. I had to hire more trainers! It was an exciting but chaotic time.”
Lindsay called on her best friend Dawn Kosloski for support. “She helped me with financial resources and became a silent partner,” says Lindsay. It wasn’t long before both women were boot camping full-time.
“I sold my chiropractic office in April of 2008 to run Bikini Boot Camp©,” says Lindsay. Dawn, who was a geologist in downtown Calgary for over a decade, also came on board. “She quit her ‘big girl job’ last year, too,” Lindsay laughs.
There are now Bikini Boot Camps© in nine major centres across the country. “I have always had an entrepreneurial spirit. I learned the business aspect through my chiropractic office.”
As for the secret to their success, Lindsay attributes it to hard work and courage. “Dawn and I put our hearts into it. And I take the approach that if it’s not scary, it’s not worth doing. There are very scary moments — whether it’s meeting people where it’s, like, ‘Wow! I can’t believe I’m meeting this person!’, or telling my husband that I’m going to sell my chiropractic office and run Bikini Boot Camp© full-time, there have definitely been scary moments and that is what’s propelled us so far.”
What an inspiring success story. Tune in tomorrow for details of what the Bikini Boot Camp© workout is comprised of. And yes — these workouts are outside. Year round!
For more info, check out BikiniBootCamp.ca.
Click on the link below to go to the original article page.
Canadian Living Article part 1
The Bikini Boot Camp Diaries, Day 36 - The REAL Bikini Boot Camp
When the gang at CanadianLiving.com initiated our inaugural Bikini Boot Camp program on May 4, we had no idea our program shared a name with a Calgary company headed by a dynamic duo of Canadian entrepreneurs. Here’s the story of the women behind Bikini Boot Camp© . . .
Inspired by the outdoor workout regime she had adopted as a student in California, Lindsay Nealon started Bikini Boot Camp© in 2004 as a way for the women she met largely through her Calgary-based chiropractic office to get fit before summer started.
“Bikini Boot Camp© started as one group of eight women, then it was two groups of 12, then it kind of ballooned,” explains Lindsay. “We made the front page of the Calgary Herald in May of 2005. I had to hire more trainers! It was an exciting but chaotic time.”
Lindsay called on her best friend Dawn Kosloski for support. “She helped me with financial resources and became a silent partner,” says Lindsay. It wasn’t long before both women were boot camping full-time.
“I sold my chiropractic office in April of 2008 to run Bikini Boot Camp©,” says Lindsay. Dawn, who was a geologist in downtown Calgary for over a decade, also came on board. “She quit her ‘big girl job’ last year, too,” Lindsay laughs.
There are now Bikini Boot Camps© in nine major centres across the country. “I have always had an entrepreneurial spirit. I learned the business aspect through my chiropractic office.”
As for the secret to their success, Lindsay attributes it to hard work and courage. “Dawn and I put our hearts into it. And I take the approach that if it’s not scary, it’s not worth doing. There are very scary moments — whether it’s meeting people where it’s, like, ‘Wow! I can’t believe I’m meeting this person!’, or telling my husband that I’m going to sell my chiropractic office and run Bikini Boot Camp© full-time, there have definitely been scary moments and that is what’s propelled us so far.”
What an inspiring success story. Tune in tomorrow for details of what the Bikini Boot Camp© workout is comprised of. And yes — these workouts are outside. Year round!
For more info, check out BikiniBootCamp.ca.
Thursday, June 11. 2009
Way to go Bikini Boot Camp Babes!
Well despite the scare in the weather in Calgary over this last weekend, the sun came out to shine on our Bikini Boot Camp Babes. At the Banff Jasper Relay, the Babes finished in second place in the female open category. "Everyone did a fantastic job and the weather was gorgeous!" Gillian Lefebure's leg (south 4) was nothing short of exciting as she had two bear encounters and had to be shuttled in a vehicle twice! What an amazing weekend with some amazing ladies! Check back, as we'll get our pictures up for you to see soon!
Tuesday, June 9. 2009
Bikini Boot Camp - Mexico Retreat 2009
Here's some photos of our Mexico Retreat in February 2009. Hope you enjoy! Sign up for our newsletter so you don't miss out on any upcoming retreats!
Thursday, June 4. 2009
FREE SUMMER WORKOUTS ARE HERE!
Check out our schedule page for a free workout in your area!
Do you know someone that's always wanted to try Bikini Boot Camp? Now is your chance to show them what everyone's been talking about.
Come and join us for a fun and fabulous workout in the great outdoors, at a park near you!
Do you know someone that's always wanted to try Bikini Boot Camp? Now is your chance to show them what everyone's been talking about.
Come and join us for a fun and fabulous workout in the great outdoors, at a park near you!
Wednesday, June 3. 2009
Bikini Boot Camp Babes Run Again!
This weekend the Bikini Boot Camp Babes will run again in the Banff Jasper Relay, June 6, 7, and 8th. Watch for 15 of our pink ladies on the highway between Banff and Jasper. Proceeds from the event go to support the Brain Tumor Foundation of Canada.
Monday, June 1. 2009
New Addition!
Congratulations to Maria Schuba, our Membership Services Coordinator for Bikini Boot Camp. We are very excited to welcome little Madelyn who came into the world on May 9th. 3-1/2 weeks early! She weighed in at 6 lbs, 4 oz. and "is just a doll", said proud mom Maria Schuba.
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