Boot Camp is a term used to describe high intensity exercise that builds strength and fitness and it’s done in a group setting and has a leader to push you beyond what you would normally do on your own. My style of boot camp is to coach you. I motivate, support, guide and teach you, NOT to yell and scream. Think of it as group personal training because the exercises are tailored to your level.

We do exercises using body weight, dumbbells, bands and other tools in a circuit style fashion. Typically the exercises are timed, whether it be for each exercise you do or for a series of exercises. Everyone works at her own pace and is encouraged to work with excellent form and technique before speed or resistance is increased.

Are there men in this class?

Nope, sorry guys. We’re all women!

Is this workout right for me?

I don’t know without meeting you, but I can tell you that the clients who do best and see the greatest results quickly come to session, every session, read the materials given to them, join the challenges when offered and are ready and open to learning new things and new ways of thinking. If your not ready for boot camp, you are probably better suited for more individual training so ask about FBC’s customized training program.  Customized personal training is for busy women who need or want more attention and their own, unique fitness program that is developed based on the individuals needs and goals.

Who is this class NOT good for?

This class is not great for women  who have a current injury, who do not want to push themselves physically or who are easily deterred or side tracked. The women  who get the best results don’t let a little snow, flat tire or a sniffle keep them home.  Other programs are better suited for this person.

Is it okay for beginners?

Yes! The workouts are designed with regressions and progressions so everyone can work hard, feel challenged, stay safe and see results. It doesn’t matter what the level the person next to you is doing, you are there to work on You.

What if I exercise regularly?

Boot Camp will still give you great results! Any exercise can be made harder to challenge your individual ability. You will get stronger and more fit with this workout as long as you give it your all. You will also be surrounded by women who want to be fit and lead a healthier lifestyle. There’s nothing more motivating than surrounding yourself with like-minded people!

How long is a session?

Sessions are 45 minutes, but please allow one hour for extra stretching, corrective exercises and to ask questions. Questions always come up, if not by you, than someone else and you’ll want to stick around to hear the answer!

What does a session “look” like?

When you come to FBC, you will first start with some foam rolling and stretching on your own. Don’t worry because I’ll show you what to do. Some women need more attention for their upper body and others need to work on their lower body more. I’ll be able to direct you once we’ve meet in person.

Then we  start our workout together! We do a group warm-up, which includes activating the nervous and muscular systems through special exercises and movement patterns. Then we get into the stuff that really gets you fit and burning fat! I’ll show you exactly what to do, how to do it and for how long. You don’t have to ‘come up’ with anything – just follow instructions! Then we cool down, stretch and discuss a nutrition, health or mind set topic so you can make small shifts in your day to day life that will lead you to your ultimate fitness, weight-loss or health goal.

What do you mean when you say “mindset” ?

Being healthy, losing weight, taking care of your body – it all starts with how you think – what you think about and how you feel about yourself. We don’t all have the rock hard body we’d like, but we can still feel good about the body we have right now. We can love ourselves to take care of it through regular exercise, eating wholesome foods, getting enough rest and de-stressing. Our thoughts and mind set are  so important to staying healthy and shedding unwanted weight that I like to give tips and affirmations or discuss how our thoughts really shape our physical bodies. Also, exercise by itself is so empowering. Once you’ve pushed and challenged your body, it’s like you can conquer the world! I like that feeling! Don’t you?

Okay, back to the workout questions! Do you use weights?

Yes! We do all sorts of exercises and some require weights or other forms of resistance tools like bands, kettlebells, and medicine balls.

Will I be sore?

Most likely, yes. If you are a beginner or someone who does only one type of exercise, for instance, you only run or play tennis, you will most likely be sore over the next couple of days. It’s okay and it’s normal. You will hear everyone’s story of how sore they were and they will encourage you to make it back to your second day! Drink lots of water, stretch, have a recovery meal of carbohydrate and protein within 30 minutes post workout,  go to bed early and COME BACK! It’s the best thing you can do.

What makes this program different from going to the gym or a class at the gym?

This program is so different from a gym or any class at the gym! Where do I start? First, does the girl be-boping around in the gym really care if you come back long enough to see results? No, she doesn’t. I am committed to getting you the results from your hard work. That’s why there are follow-up calls, texts or e-mails if you don’t show up. You have an accountability factor that just doesn’t come with a gym membership. Second, if you just “go” to a gym, unless you hire a personal-one-on-one trainer, you don’t know if what you are doing is safe or even if it’s going to help you reach your goal.

I’m so tired of seeing people work really hard and NOT get the results they expect! Endless triceps kickbacks and crunches just don’t cut it. Sorry to say it so bluntly, but just doing those isolated exercises won’t give you sculpted arms and a flat belly. There’s a lot more to it than that (and I don’t mean 45 minutes of cardio, either.)

I’m also annoyed to see lazy personal trainers who are drinking coffee, texting or staring some where other than their client! I give you the attention you deserve!

The workouts are total body, total fitness and are designed to challenge different areas of fitness with the common goal of fat loss and improved fitness.

Do you give nutrition advice?

Nutrition is a huge part of being healthy and taking care of your body. If you want to shed unwanted pounds, get a flatter belly or smaller hips, you must address the topic of food so we talk about it a lot in session and in my e-mail newsletters. Through my own experience with food allergies and sensitivities, I’ve learned a lotabout nutrition. I’m not a nutritionist so I work closely with people who have had special training and I  have a network of professionals in the field of nutrition and related fields so I can refer you if needed.

How fast will I see results?

It depends. Everyone has different starting points, genetics and expectations and that will impact your outcome. That being said, if you come at least 3 times per week, work your hardest and follow the eating and lifestyle guidelines, you can see results in just a couple of weeks. In fact, if you read the success stories you will read about Katia. She took a 31-Day Challenge and lost 4% body fat in those 31 days!

The first results most clients feel come in the form of  improved energy, sleep and just feeling great about themselves!  For most, because we are talking about life-style changes and adapting slowly, significant fat loss takes more than 31 days.  Most clients need a minimum of three months before they see long lasting results and takes at least eight weeks before your body has true, physiological changes in muscle fiber development. Twelve months is more realistic for most people. We’re not all perfect eaters, vacations come up, we miss some workouts, so if you plan on losing fat and keeping off permanently, exercise needs to be a life-long habit.

Will I get big and muscular?

No! Women don’t have the amount of testosterone that men do. The women body builders you may be thinking of train for hours a day, take drugs and/or supplements and monitor their food intake like a science experiment. It’s hard to gain that much muscle, especially for women! You won’t get big; you will get lean and strong!

I don’t generally like working out in a group. Will I like this type of workout?

Probably! I’ve had many boot campers say the same thing and once they got here, they’ve had a change of heart. It’s hard NOT to have a good time! You get motivated by the other women in session and push yourself beyond what you think is possible. You see the challenges and struggles others have and realize you are not alone. It’s also great to share success, too. Everyone will give you a big “Hooray” when you reach a goal! There is nothing else like “sweating it out” with awesome women! It’s not for everyone, though, and that’s okay. If you don’t like it we have customized, semi-private personal training.

When are sessions offered?

We have sessions on Monday, Wednesday and Friday at 6:00 a.m., 9:30 a.m.. They are located inside ATA Martial Arts studio at 67 Church Street in Flemington. The evening sessions are on Mondays (13 Stangl Road)  and Thursdays at 6:30 p.m. (11 Minneakonning Road in Flemington.)

Okay, I’m ready to get started what do I next?

Great! Get ready to meet your fitness goal and have a whole lot of fun! All you need to do is e-mail me at so we can schedule a “get to know you” call and I can answer any additional questions!

I’m not quite ready to join. Do you have any way for me to stay in the loop, get great tips and stay motivated?

Yes! Just go to and join the weekly newsletter that will come right to your e-mail in-box.