7 Reasons You Should Try Boot Camp

Boot camp has become a popular exercise trend because of the intense combination of strength training and cardiovascular exercises. Boot camp workouts are designed as a type of interval training—bursts of intense activity alternated with intervals of lighter activity. Different exercises that boot camp workouts may entail would include: pull-ups, push-ups, lunges, squats and crunches, as well as drills and sprints. These exercises may be performed using body weight only or with actual hand weights.

  1. Boot camp workouts provide a total body workout that contributes to building both strength and endurance.
  2. Individuals who participate in boot camp tend to thrive off of the challenging exercises and the relationships they build with other participants.
  3. According to an article from Mayo Clinic, “a nonprofit fitness organization that studied boot camp workouts found that the average exerciser burns approximately 9.8 calories per minute during a typical boot camp workout.”
  4. A well-structured boot camp workout will include at least 30 minutes of cardiovascular exercise along with a variety of strength training exercises. AKA, the best of both worlds!
  5. By participating in a boot camp workout once a week, you can get one step closer to meeting the minimum requirements of physical activity for a healthy adult.
  6. Boot camp workouts are designed for fit individuals who are looking to mix up their routine and increase their intensity.
  7. Boot camp workouts can easily be modified for the participants.

Please note: When considering trying a boot camp workout, ask the instructor about the basic structure of the class, instructor’s qualifications, and it never hurts to ask others who have participated before what they think. If you are older than 40, pregnant, haven’t exercised for some time or you have health problems, you should talk to your doctor prior to starting any type of exercise program. Also, when you decide to try out your first boot camp workout, inform the instructor that it is your first time and of any health issues. This will help ensure that your first boot camp workout experience is fun and successful!

Check out the Milwaukee Bucks Energee Dance Team boot camp at Elite Sports Club-Mequon below!

Visit our Fitness Calendar for more information on our boot camps and other small group training programs! Not sure where to start? Let us help you find the right boot camp (or other fitness program) for you!

What makes you the most nervous about trying boot camp? Is there something that has been holding you back? Tell us in the comments!

Exercise Can Mean Quality Time With Your Loved Ones

By Hans Bremer, Personal Trainer, Elite Sports Club-Mequon

Exercise and fitness are great ways to get out and have a good time with friends and family. Everyone is at different fitness levels, but there are plenty of options out there for everyone to enjoy.

Family Exercise

With your spouse or significant other, if you don’t share similar interests, you can take some general fitness classes together or do some couples personal training or tennis lessons. If you do share similar fitness interests, like the same sport or activity, get out there and do it TOGETHER!

Go on a nice long walk or a bike ride with your parents or grandparents. Nothing beats an inter-generational workout. You might even learn something along the way. Spend time with your children swimming or practicing their favorite sport. Join a facility that encourages children to get involved in exercise and physical activity. Everyone loves to PLAY, so get out and play with your kids! Be involved in their growth and learning about health and nutrition.

Exercise with your friends! Do group personal training, enroll in a boot camp together, or join a sports league. If you’re going to hang out with your friends you might as well have some fun playing and exercising while you do it.

Exercise and physical activity with your friends and loved ones is a great way to have fun and is extremely beneficial to both your physical and mental health at the same time. Grab your friends and family and GET OUT THERE!

Need help thinking of ideas? Let us help you find the right sports league, exercise class, or youth fitness program for you and your family. Or just start by checking out our activities calendar.

What activities do you use as an excuse to spend time with your family and friends? Tell us in the comments!

Elite Outdoor Fitness Facilities: Mequon & Brookfield

Adventure course, obstacle course, boot camp, TRX rack, outdoor fitness structures, outdoor training facility, whatever you want to call it, we are excited to be able to offer such facilities to our members on BOTH sides of town! Many of you have been following our progress as we build our new outdoor fitness facility at our Mequon location, however not all of you seem to know that we have an existing functional training space and structure at our West Brookfield location. Check out photos of both facilities below!

Elite Sports Club-Mequon Outdoor Fitness Facility:

Elite Sports Club-West Brookfield Outdoor Fitness Facility:

Many of our small group training programs and personal trainers take advantage of each of these spaces when the weather permits. Check out our fitness calendar for current small group training programs. Interested in the outdoor facilities, but not sure where to start? Let us set you up with a trainer and a fitness plan!

Have you used the outdoor training facility at either club? What are your favorite exercises to do using the outdoor structures? Tell us in the comments!

Keeping Up Your Fitness Routine Through Pregnancy

By Jen Bauman, Elite Sports Club-Brookfield Group Exercise Director, ACE-certified Personal Trainer, Prenatal/Postpartum Exercise Certification

You have all heard of those women who talk about how they absolutely LOVED being pregnant. Well I have to say, I am one of them. I felt great throughout my entire nine months. I truly believe that the reason I felt so good, was that I kept up with my regular workouts. Now before I go any further, one thing I will say is that you must check with your doctor to make sure working out is okay for you as an individual. Every body and every pregnancy is different.

One of the first things I noticed was the fatigue. My heart rate was higher and it took much more out of me to perform my pre-pregnancy routine. I continued with my normal workouts but realized that I would have to slow down a bit to allow my body to take in enough oxygen for both the baby and myself. I also added a small snack before my workouts. I loved my banana, yogurt, and granola parfait that I’d whip up about 30 minutes before exercise. (As a general rule, 300 additional calories are needed per day during pregnancy.) Other than having to modify my intensity, I initially was able to continue with my cardio and strength workouts as I had pre-pregnancy.

pregnant woman on treadmillAs my pregnancy progressed, however, I did make several adjustments to my workouts. For cardio, I taught regular kickboxing and step classes, both of which I was able to continue. Nonetheless, my movements overall became smaller. Joints become more flexible during pregnancy so it is important to be aware of the range of motion you are taking your body through. I do remember around 8 ½ months feeling really light-headed after one of my step classes. This was my body telling me to stop what I was doing–always listen to what your body is telling you. From that point on, I replaced my step workouts with a walk on the treadmill.

Pregnant woman exercising with kettlebellFor my strength training workouts, it was really just a matter of adjusting my weights. As my belly got bigger, my weights got smaller. I continued to work all areas of the body, concentrating on my back to keep my posture strong. Standing for a prolonged period of time is not recommended, so I used a stability ball to sit on and perform rows, shoulder presses, bicep curls, and overhead triceps extensions. If I was standing, I would make sure to maintain a wide stance, with my toes turned out. This provided a good base for stability. I also avoided lying flat on my back because it can decrease blood flow to the uterus. One option I used was lying on an exercise step with two risers on one end to provide an incline that was comfortable.

I have heard many women say they avoided working their abs entirely during pregnancy. I believe this is one of the most important areas to concentrate on. You can’t exactly perform bicycles until you’re exhausted, but you can work your core in other ways. I often used the stability ball to do slow, small crunches or did planks on my knees. Just this little isometric contraction is a great way to keep your abs tight and strong. However, avoid excessive oblique work, it can cause strain on the lower back.

These are just some of the concepts that helped me during my pregnancy. I can’t say that it helped me through the horrible, painful back labor I had, but I absolutely believe it helped keep my weight gain under control. It also allowed me a quicker return to my normal routine after giving birth. I plan on doing it all again with the next one!

Do you need help determining which exercises you should do while pregnant? Our certified personal trainers can help you set up a personalized plan! When you are in a group exercise class, you can also ask the instructor to for modifications.

What were your (or your significant others’) favorite ways to exercise while pregnant? Did you find that you had to temporarily give up certain workouts? Tell us in the comments!

Personal Training and the “I Can’t Afford It” Excuse

Personal Training sessions can be more affordable than you think! Plus the cost is worth the immediate as well as the future benefits!

Think about the last time you or someone you know had an injury. How much did you spend on doctor visits or physical therapy to get back to your regular health? What if instead of looking at the cost of healthcare, you looked at how much it costs to PREVENT those injuries from ever happening? Personal Training is a way that you could pay to prevent those injuries and avoid all the hassle and inconvenience.

Personal Training Session

Personal training not only makes you strong to prevent future injury but professional supervision can ensure that you are completing the exercises correctly. We have heard multiple times about people performing a squat incorrectly or with too much weight, and they end up with knee and hamstring injuries. A knowledgeable trainer will create programs that are tailored specifically for one individual, because everyone’s bodies and goals are different. In addition, eating healthy in combination with training can help prevent many illnesses, including heart disease, one of the leading causes of death in America.

The bottom line–when you spend your money try asking yourself: How is this item or service going to benefit me now and in the future?

You might be saying to yourself “I can’t afford a personal trainer,” but making only a few lifestyle changes can help you to afford these services. First, you should create a budget based on how much training you want to receive. Most people meet with a trainer at least once a week although you could opt for bi-weekly or even just monthly meetings. You could also opt for semi-private or group training which can save you a significant amount of money (and offers a much more social atmosphere).

Example: Let’s say you go out Friday nights for dinner at a nice restaurant and a few cocktails, staying in one week per month could easily save you about 60 dollars–and many calories! That’s a personal training session right there!

Making simple lifestyle changes can not only help you save money, but also help you improve your health and prevent expensive medical bills in the future.

Get started with personal training today! Or check out our fitness schedule for small group training options!

Have you ever injured yourself exercising? Could that injury have been prevented with proper form & instruction? Tell us in the comments!