1. Ensure that you have filled out the client information form. If you a returning member, you do not have to fill out the form again, unless any information has changed.
2. If you have not paid online, bring cash or cheque (credit cards are only accepted online). If you are paying by cash, bring exact change, or consider your change a donation to the equipment fund. Please put cash in an envelope with your name on it. All prices are
online.
1. Yoga mat.
2. A set of free weights- 3-10 pounds depending on your fitness level. You may want to bring two sets as you may be able to lift different weights for different exercises. This is up to you- one pair will do just fine.
3. Water
4. Appropriate dress- running shoes and dress for the weather if you are registering for an outdoor class. We will workout rain or shine!
5. Lots of energy!
Rules of 'Boot camp'
1. Be on time. That means be ready to start warming up when class starts. That also means arriving a few minutes early. Do not be parking your car or getting yourself ready when its time to start.
2. Be prepared. Outdoor classes will run in the rain, shine, sleet or snow. Outdoor class may be cancelled in the event of an electrical storm. Indoor class may be cancelled in the event of a power outage. Dress according to the weather. Bring water, your hand weights (3-10 pounds) and a yoga mat. In cooler weather you may wish to wear gloves.
3. Pay attention to instructions. I do not like repeating myself. If you do not understand, ask.
4. Push yourself, but not through the wrong kind of pain. If your lungs are burning and your legs are aching, stop whining and keep working. Bur if your knees or other joints hurt, it is time to modify the exercise. Do not suffer in silence- ask for instructions on how to modify an exercise, or do an alternative exercise.
5. Respect and nourish your body. This is not the time to diet; this is the time to nourish your body properly. Eat well to fuel your body. Do not use food to cope with being bored, tired, stressed, lonely or anxious.
6. Go hard or go home! I am not going to waste your time- the workouts will be challenging. What you get out of the program depends on what you put into your workout. Whether you are a seasoned athlete or have not exercised in a while, you should work hard, but at your own level. If you spend the hour chitchatting to your neighbour, you are not working hard enough. Save the money and go out for coffee instead.
Work out hard and have fun! We are in this together!
If you have any questions, e-mail me at
tanja@ascendfitnesscoaching.com, or call me at 604-997-9989.
