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Look at what our last campers had to say about their first ever boot camp experience!
"I needed something to get me back into working out again. I know that I had so to speak “fallen off the wagon” and simply gotten lazy. I was feeling tired and unmotivated to start anything on my own. The “Boot Camp” is just what I needed to get going again. By the end of the four weeks, the other women and I were all stronger and leaner. Our trainer, Phil, kept us motivated and challenged. I learned new and different exercises using weights, bands and weighted balls. His motivation kept me going where normally I would given up after one rep or two. Believe me, the simple 5lbs or 8lbs weights get heavy fast. And with that I got results in my arms, legs and hips. The timing of the class worked great for me as well. I knew I started my day with a great workout and had the energy for the rest of my day. I would highly recommend for any woman trying to jump start their workout schedule or looking for something different to loose weight and get stronger. You will not be disappointed.
Aarti K."
Chester County Bootcamp is exactly what I needed to kick up my fitness program. Off and on for years I did my own exercise--using fitness videos and walking but I was still overweight and not feeling as strong as I wanted to be. Phil taught me all kinds of new exercises and pushed me to do more than I ever thought I was capable of doing on my own. His words of encouragement motivated me to keep going when I was feeling tired. He was always ready to modify exercises for those who had medical issues/physical limitations too. The work was hard but never beyond our capabilities! I've lost both pounds and inches and feel so much stronger than when I first started the bootcamp. The best part is that it was FUN and I met some great women too! I'm looking forward to signing up for camp #2!
Kathy R. from Chester County.
I loved the camp and will do it again if it is offered in the Spring or Summer. I am going to try to keep to the routine three mornings a week. I thought it was very challenging. I know that I was working muscles that, even though I do run and lift, that were not used in awhile. I think the multiple reps pushed me further than I thought I could go. You did a great job motivating us all. I would recommend the class to anyone. I liked that it was early in the morning and got the day started off right. Can't say I was a fan of working out in the cold though. I know that I lost at least a couple of lbs. and certainly gained muscle in my arms. I am going to work a little harder on my thighs. I think I know the exercise that will get them in shape (the band around the ankles and crab walk!!!). Thanks for a great class and I look forward to hopefully getting back to it in the Spring.
Barbara
Boot camp was a very intense workout, but I survived! There was a vast variey of excercises, so Phil always kept us guessing. He was soft spoken and encouraging, but still pushed us to do a little more. It was a great experience! I lost 5 pounds without dieting, just making better food choices and my conditioning in general has really improved - I 'm stronger and more toned!
Peg
age 69
When I first signed up for boot camp, it was for the sole purpose of losing weight. I did not expect to receive 100 times more than that. Now, at 6:30am I have this huge feeling of accomplishment because my workout is done for the day and I have taken an hour out of my day just for me. Through boot camp I've learn more about myself and what I am capable of. Anytime I was ready to give up, I heard: "Good job girls don't give up!!" It seemed that Phil knew exactly when we needed some help to keep going. After the 4 week program I lost a dress size and inches all around, but most of all, I feel like a million bucks!! Can't wait for next session to start!
Chester County Adventure Boot Camp In The Media!
 Tomorrow marks the first day of spring, and for many people this symbolizes fresh beginnings. As nature around us comes to life, we too are inspired to start “anew.”
If you are one of about 30 percent of Americans who, according to Centers for Disease Control and Prevention, are not physically active, what better time than spring to turn over a new leaf – both literally and figuratively!
“Of course, regular and continuous exercise – regardless of weather or seasons – is best, but for those who have been inactive, now is a great opportunity to start or re-start a fitness routine,” says Phil Nicolaou, owner ofChester County Adventure Boot Camp.
If you are planning to wise up and get active, you are not alone. A just-released Gallup-Healthways Well-Being Index survey found that more Americans exercise in the spring and summer than in fall or winter.
“If you made a New Year resolution to exercise but fell off the wagon, now you have another chance,” Nicolaou notes. “The year is still young, so if you start now and keep at it, you’ll reap terrific benefits in terms of health and fitness.”
However, if you’ve been in hibernation lately – or never exercised at all – you need to build up your fitness level slowly and take certain precautions to make sure your workout is safe and effective. Nicolaou’s suggestions:
Check with your doctor first: This is especially important if you have existing medical conditions such as heart disease, diabetes, arthritis, or are obese. Exercise will most likely benefit you and improve your overall health, but make sure your physician approves of your exercise program first.
Pace yourself: If you are out of shape, ease your body into an exercise routine slowly and gently. Warm-up and stretch your muscles for 5 to 10 minutes beforehand to avoid discomfort and injury. Keep in mind that while some muscle soreness is expected (and beneficial), painful joints tell you that you are putting too much strain on your body.
The build up: As you become more fit, increase the duration and intensity of your workout. If you are not sure what exercises you should be doing, join a boot camp. Not only will you get a terrific total-body workout in an enjoyable environment, but an instructor will make sure you exercise safely and correctly.
Nicolaou says all these are important points, but there even more precautions novice (and even seasoned) exercisers should take:
Wear comfortable clothes made from an expandable fabric such as spandex, as well as well-fitting athletic shoes.
Hydrate: A bottle of water should be your constant companion – whether you exercise outdoors or in.
For an outdoor session, wear a high-SPF sunscreen (even on cloudy days), and spray an insect repellant on your clothes. If you have seasonal allergies, take an antihistamine and wear well-fitting sunglasses to keep your eyes protected from allergens.
Tags: Boot Camp, bootcamp for women, Chester County Adventure Boot Camp, fitness programing, Phil Nicolaou, renew your fitness routine, Spring Training, Spring workouts
Category: PHW BLOG
Recently featured in the Chester County Weeklie!
Man guarantees women can lose holiday pounds; offers free sessions
Published: Thursday, December 15, By Fran Maye
Bootcamp.jpg Women exercise at Chester County Adventure Boot Camp, an intense exercise program started last month by Phil Nicolaou. The programs take place at Anson B. Nixon Park, and Nicolaou guarantees women will lose weight in as little as three weeks.
For many people, the holiday season is a time when it’s too easy to give in to the temptation to indulge in high-calorie treats like cakes, cookies and pies. And many people – especially women – regret eating those holiday treats when they step on the scale a few weeks later.
But a local man says women can eat those treats in moderation without fear of gaining weight this holiday.
And he guarantees it.
Phil Nicolaou launched Chester County Adventure boot Camp last month, an exercise program targeted for women only. Boot Camp is an intense group exercise program that takes place at Anson B. Nixon Park in Kennett Square, and at KX Athletics in West Grove in inclement weather.
Nicolaou says the reason women fail to lose pounds is because they lack the motivation.
“This is much more rigorous than a typical gym workout,” Nicolaou said. “This is challenging within reason. I push them and encouraging them, and then push them even harder. But I don’t make it to a point where they go home and can’t get up for four days. I provide the motivation and encouragement. And that makes all the difference.”
Nicolaou says most of the women in his program are in their late 20s to late 50s. He said many lose weight in as little as three weeks, and some lose substantial weight. But all, he said, lose weight.
“Exercise modifies parts of the brain that control our ability to resist temptation,” Nicolaou said. “This mechanism can suppress impulsive and excessive eating, and increase our awareness of being full.”
Nicolaou, a certified fitness expert with 11 years of experience in the fitness industry, said exercise helps the body to release endorphins, hormones known not only for lowering stress and anxiety, but also for controlling appetite.”
And the Boot Camp, which offers one-hour exercise programs three, four or five days per week, combines running drills, weight training, core conditioning and nutrition guidance to keep those pounds off. Women who need to target specific areas of their body can get it at Boot Camp.
“You’re moving constantly,” Nicolaou said, “burning a lot of calories. I have women in the program now who have to go shopping for new clothes because their jeans no longer fit. And Boot Camp makes them feel energized and they feel better about themselves.”
Nicolaou does believe in strict diet restrictions.
“You have to enjoy life,” he said. “Besides, diet doesn’t work for many women. But those in Boot Camp can over-indulge during the holidays because they get a metabolic boost. But they have to put in some work at home, and they can check with me to make sure they are not eating anything that hinders their results.”
And the program offers more than just a weight-reduction program, Nicolaou said. He said women who are in the program at least three times a week will be healthier because regular exercise helps prevent heart disease, stroke and diabetes, he said. It also helps to strengthen bones, muscle joints and ligaments.
But the best result of the program? He also said exercise improves people’s moods and energy levels, reduces depression, stress and anxiety. In addition, recent studies indicate that exercising three times a week boosts immunity to the flu, cold, and other common infections and viruses.
But why just women?
“Women tend to be more supportive of each other and tend to motivate each other,” Nicolaou said. “Guys are just competitive with each other.”
Boot Camp is $14.95 per session, but Nicolaou is offering a free week through the end of the year. More information can be obtained at www.chestercountybootcamp.net
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