Boot Camp FAQ
(See below for Stroller Boot Camp FAQ)
What type of exercises will I be doing in boot camp?
We do a variety of workouts- that means no plateaus, and no boredom! Workouts may include interval training, plyometrics, hills training, calisthenics, free weights, core and balance training. You will also get to try out some fitness ‘toys’ such as BOSU balls, the TRX, gliders, hula hoops and fitness belts. Warning: results of the program include increased muscle tone, loss of inches around the midsection and new friends. Having fun while working hard is a common side affect of the program.
Do I have to be in good shape to join the class?
Boot camp is designed for men and women of all ages, sizes, shapes, and fitness abilities. Everyone is encouraged to do their best. If you have special considerations (for example, sore knees) let the instructor know and some of the exercises will be modified for you. Alternatively, if you are in very good shape, there are many ways to make the exercises and the workout more challenging. If you find the workout too hard, or not hard enough, talk to your instructor. Our goal is to provide you with the best workout we possibly can!
What do I have to bring to class?
To each class, bring a set of hand weights (3-10 pounds), a yoga mat and water. If we are outside, dress for the weather. Outdoor boot camp classes go rain or shine. Make sure you bring plenty of energy and the desire to work hard!
I already go to the gym. Why should I enlist in boot camp?
I’ve watched many people workout at the gym, and its not surprising why people are not seeing results. The typical gym workout consists of 30-45 minutes of some sort of cardio, then sitting on a bunch of machines. Even if you work hard, the body will adapt to a workout after a short period of time. This is why some people don’t see results even when regularly working hard at the gym. Ascend Fitness Boot Camp workouts will prevent the plateau by constantly challenging the body in new, unexpected ways. You will not get bored, and your your body will not adapt to the workouts.
What results can I expect out of the program?
Expect success! If you train hard, you can expect to experience increased muscle tone, improved cardiovascular fitness, increased energy levels and weight loss. Please note that your success also depends on your commitment to nutrition outside of the class. If you work hard but then polish off a bag of chips after dinner, you will not see the results that you want!
Can I change between morning and evening classes?
Absolutely!
Where are the classes held?
Boot camp workouts are held outdoors in the spring and summer, and indoors in the late fall and winter. Refer to our schedule for class locations. Class location may vary. Your instructor will notify you during the prior class of location change. An e-mail will also be sent out.
What happens if it rains for an outdoor session?
We live in the Fraser Valley- raining during boot camp is almost a certainty! There is no guarantee you will stay dry, but dress to stay warm during your class. A workout in the rain can be quite invigorating!
What happens if I miss a class?
You will get the best results if you come to every single class! Unless arranged with Ascend Fitness Coaching ahead of time (prior to start date), you will not be refunded or credited for missed classes. If there is space, you may have the option of making up a missed class by joining another class. Missed classes cannot be made up in another session. We are happy to offer a punch card if you know you can only make a few classes.
Do you have a refund policy?
Yes. If you know you will be going away on vacation, you may freeze your account. You must notify by e-mail 14 days in advance. You may freeze your account once for each six month period.
If you need to cancel your contract you may do with 14 days notice. . If you cancel your service package before it is completed, you will be charged 50% of the balance of the package. The difference will be due immediately.
What is your money back guarantee?
Enlist in boot camp, attend all your sessions. Follow your cardio program and clean up your diet with your nutrition program. Ask lots of questions and show your instructor your food journal. If after 30 days you do not see results, we will gladly give you a full 100% refund. This is our way of taking all of the risk off of you.
It’s worth noting that this has never occurred to date, and we do not anticipate that it ever will, but we offer it nonetheless to ensure you feel 100% confident that we stand behind Ascend Fitness Boot Camps and are fully committed to helping you get your body back!
Stroller Boot Camp FAQ
What can I expect on a typical day of Stroller Boot Camp?
Each workout will be different, so you will never know what to expect! Each workout will include a warm-up (power walking, light dynamic exercises), a cardio exercises (power walking, possibly some running if running is the right exercises for you and/or plyometrics), strength exercises (squats, lunges, push-ups, and resistance band exercise), core stability exercises, balance training and stretching. We may do stations, individual or partner exercises, group workouts and drills.
What should I bring to class?
To each class: Bring a yoga mat and water for you. A supportive bra is recommended. For your little one, bring all the baby essentials (diapers, food, toys, etc.). Bring your baby in an all-purpose stroller or jogger. A jogging stroller is highly recommended. As we are outdoors, ensure that you and your baby dress for the weather. A rain and sun shield is recommended to protect your baby from the weather.
What type of stroller should I have?
A jogging stroller is highly recommended, but not necessary. As long as you can comfortably push your stroller on unpaved paths, you will be fine!
How old should my baby be?
Your baby or tot can attend class anywhere from 6 weeks old and up. Ensure that your younger baby has adequate head and neck support. For jogging strollers that do not recline, you can purchase infant neck supports. You must have medical clearance from your doctor or midwife to participate in physical activity. Generally, if your baby or toddler is content in a moving stroller for 1 hour, you should have no problem participating in class. This class is great for older babies and young children as they can interact with mom and participate in parts of the class.
If my baby is adopted, do I still need to wait until she is 6 weeks old to attend the class?
You may not have to wait six weeks to attend the class. Ensure that your newborn has a lot of head and neck support (rolled up blankets work well) and are in a reclined stroller or in a car seat. You will need to walk, not run during the class.
Can I bring more than one child?
Yes! This class is perfect for moms with multiples, or two young siblings, as long as they can all fit in your stroller!
What if the weather is poor?
Rain is a certainty when exercising outdoors in the Fraser Valley! If the weather is poor, dress yourself and your baby in layers. Bring a stroller cover designed for protection in the chance of light rain and wind. Stroller Boot Camp is rarely cancelled. In the event of heavy rain, snow, or unsafe weather conditions class may be canceled. You will be notified by e-mail, or you can call your instructor 30 minutes prior to class start time. In hot weather, we will do most of our exercise in the shade. You can keep your baby cool by using a sunshield on the stroller, and drink plenty of water.
I did not exercise at all during my pregnancy and am very out of shape. Will I be able to do the class?
If you are out of shape, you need to come to this class! You will be encouraged to work at your own pace and take rest breaks as needed. Exercises can be modified to accommodate the beginner exerciser and challenge the elite athlete. You don’t need to be able to run or do high impace exercises (such as jumping). You may be surprised at how much you are able to do by the end of the four week session!
What if my baby needs to feed during class?
We work around our babies’ schedule; so feeding, diaper changing, caring for baby goes on throughout the class. It is best to try to feed prior to the class to maximize your time spent exercising. However, babies often have their own agendas!
My baby is very fussy. I am not sure he will be able to handle the class.
Most babies love Stroller Boot Camp! When we are not moving, we will be interacting with our children. Bring toys and snacks for older tots. Remember that you can try the class out for free!
What happens if I miss a class?
You will get the best results if you come to every single class! Unless arranged with Ascend Fitness Coaching ahead of time (prior to start date), you will not be refunded or credited for missed classes. If there is space, you may have the option of making up a missed class by joining another class (morning or evening). Missed classes cannot be made up in another session. We are pleased to now offer a punch card if you know if you cannot make every class.
Do you have a refund policy?
Yes. If you know you will be going away on vacation, you may freeze your account. You must notify by e-mail 14 days in advance. You may freeze your account once for each six month period.
If you need to cancel your contract you may do with 14 days notice. . If you cancel your service package before it is completed, you will be charged 50% of the balance of the package. The difference will be due immediately.
What is your money back guarantee?
Enlist in boot camp, attend all your sessions. Follow your cardio program and clean up your diet with your nutrition program. Ask lots of questions and show your instructor your food journal. If after 30 days you do not see results, we will gladly give you a full 100% refund. This is our way of taking all of the risk off of you.
It’s worth noting that this has never occurred to date, and we do not anticipate that it ever will, but we offer it nonetheless to ensure you feel 100% confident that we stand behind Ascend Fitness Boot Camps and are fully committed to helping you get your body back!
