Kauai-Pilates.com

Kauai-Pilates.com

Get Fit Today!

Summer Boot Camp

What can you accomplish is 3 weeks?
You can organize all of your closets, you can gain 5-7 pounds by polishing off a flat of Costco pastries each week or you can get a jump-start on becoming healthier, stronger, leaner and happier!

Join Colleen’s 3-Week (Mini) Pilates Boot Camp
Starting Wednesday, May 30th at 5:00PM in Kalaheo
It’s INTENSE, it’s REWARDING and it’s ONLY 3 weeks!

We will be doing a lot of pilates, we’ll be using small hand weights to build strength and we’ll be doing a lot of fast paced walking and other drills and exercises to get your heart pumping, your blood circulating, your body strong and toned and your mind focusing on a healthier lifestyle. All the while enjoying the beauty and fresh air of the outdoors.

Colleen is a certified pilates instructor in the Pilates “NY” Method, teaching in Kalaheo. If you’ve ever wanted to try pilates but have been intimidated to walk into a studio, come to Colleen’s 3 Week (Mini) Pilates Boot Camp and get fit in a fun, nurturing and encouraging environment!

What you’ll get from Colleen:
You’ll get personal instruction and attention from an enthusiastic, and positive instructor, you’ll receive encouragement and guidance and you’ll learn the correct way to execute an exercise properly so that you’ll be able to do them at home and work safer and smarter but not harder!

What I need from you:
RULE #1. I need you to commit, I need you to commit, I need you to commit!!!
If these 5 little words scare the heck out of you, and you know who you are, I need you to first ask yourself “Why?” before you read on. It’s only 3 weeks! You can do it!!

I need you to set goals for the program and beyond and really think about what you want to realistically accomplish in 3 weeks. (I bet you can do more than you think you can!)

I need you to make the commitment to allow yourself to take these 3 weeks and really focus on yourself, your health and your personal fitness goals

I need you to be able to come to every class on time and be completely ready to work to your fullest potential

I need you to be able to leave everything behind (cell phone, crying kids, stressful job, etc.) for the short time we are all together each class and just focus on YOURSELF. (I bet you don’t hear that too often?!)

I need you to allow yourself to fail and accept the fact that you might not be perfect at everything we do but that you’ll try your best and pat yourself on the back for just going for it!

I need you to make friends with people in the class or bring a friend with you, because it’s always easier when you have the support of other people who share a common goal

I need you to make a commitment to come to each class, and stick with the entire program

You’ll need to be physically fit enough to walk at a fast pace, at times uphill, be able to handle some very light jogging, and have an accelerated heart rate for at least 20 minutes at a time. And you should check with your doctor before starting any fitness program, especially one that is intense as this will be at times

So you get the idea, I need you to make a commitment to the program. The reason why this is the number one rule for my 3 Week (Mini) Pilates Boot Camp is because this is not just your average weekly aerobics/yoga/pilates mat class. This is an intense course that will build with each class, so if you miss classes you will be way behind which will frustrate you and keep you from wanting to come to back. And no, you won’t be able to start in the middle of the course. So in order to keep you from setting yourself up for failure, I need you to focus on your goals and really decide if this is the right program for you. It might not be and that’s OK.

This course is designed for those of you who need a jump start into a regular fitness routine, who need a boost to get back to eating right and exercising regularly and for those of you who are athletic already and enjoy the accountability and camaraderie a group setting offers. It would be ideal if you were somewhat active already. That doesn’t mean that you need to be a triathlete, or that you wake up everyday to swim 2 miles. If you walk, golf, jog, swim, hike, etc or take a fitness class of some kind regularly (once a week is OK) that’s great. If you have an athletic background but it’s been a while since you’ve been active, you’ll be able to catch up in no time. However, if you’ve made a career out of sitting on the couch watching TV and have trained the family dog to cook and clean for you, then this might not be the ideal program for you at this time. But still contact me if you’re ready to workout, because we can figure out something tailored to your needs in an environment more suited for you.

OK, if you’re with me, still reading this, I haven’t scared you off yet. That’s good! You should give yourself a little pat on the back for sticking with me so far, go ahead give yourself a little pat!! You should be proud because that means that you’re really ready to make an important change in your life. You’re ready to start making healthier choices, your ready to incorporate more fitness into your life and you’re ready to see what you are made of! No one is promising you that it’s going to be easy, and by now you should know that there is no quick fix, there is no pill or magic cream that will get you physically where you want to be, but if you stick to the full 3 week course and give it your best, you’ll be able to do it and I bet you’ll be amazed at the results you’ll have in just 3 weeks! This program is specifically designed to target all of the major “problem areas” you may have, the group atmosphere provides a nurturing, supportive environment, as well as provides some accountability, which is always helpful for when times get tough. You don’t want to let the group down, right?

We’ll be working on building strength in our arms, tightening up our legs, lifting our booty and most of all, building strength and muscle in our core or POWERHOUSE, (Stomach muscles, mid-section and booty) providing us most importantly with a strong healthy back!

So, if you’ve been trying to fit it all in, the strength training, the cardio, the pilates/yoga classes, why not give Colleen’s 3 Week (Mini) Pilates Boot Camp a try instead.
You won’t be disappointed!

Men, women and teen-agers (with a participating parent) welcome.
Commitment-phobes need not apply.

You are cordially invited to join Colleen’s 3 Week (Mini)Pilates Boot Camp!

WHAT: 3 Weeks of intense, booty kicking Boot Camp with “Focus Meetings” once a week. “Focus Meetings” are a nice addition to any group program. In order to achieve success, we’ll take a few minutes each week, before or after our regular session to regroup and refocus on our goals, to discuss our personal successes, our struggles and our tips for success. In my experience, I find that this is a very beneficial way to round out a successful fitness program. Notice how many times I used the word SUCCESS. That’s no accident!

I want you to FEEL and BE successful with this program!

WHEN: There are 4 classes a week. Yes, of course I’m serious. It’s Boot Camp!
(It’s intense remember? But if you’re with me so far, you’ll be able to do it no problem!)
The first class starts Wednesday the 30th at 5:00 PM!

The class schedule is as follows:

Mon-Tue-Thurs-Fri from 5:00-6:30 PM

The first class will be an orientation as well as a workout.
There will be no class on Monday, June 11, 2007, but we’ll reschedule for another day.

WHERE: Kalaheo

All classes will take place in Kalaheo in different locations. That’s why it’s so important to be there on time and for each class. If you show up 5 minutes late, we might have taken off on a walk to a different location and you’ll miss us! Don’t miss out!! I will provide a schedule for you at orientation with days and locations. Bring your calendars with you to orientation so that we can reschedule the Monday class.

HOW MUCH DOES IT COST?: Only $200 for the full program!

You’ll need to sign up before Wednesday, May 30th and you pay in full before the course starts. Cash is preferred, but checks are accepted. Please make them out to Colleen Canavan. I don’t have the ability to take credit/debit cards. Please bring your payment to the orientation.

WHAT YOU WILL NEED TO BRING TO EACH CLASS INCLUDING THE ORIENTATION:

You will need a pair of good supportive walking/cross-training shoes and breathable, comfortable workout clothing. If you don’t have any good shoes, buy some now and start walking in them to break them in. You don’t want your first day of class to be the first time you wear your new shoes. If you’ve had your old ones since the Bush Sr. administration, it might be time to get a new pair!

You will need a good-sized water bottle, and bring an extra in your gym bag. It’s VERY important to stay hydrated during the entire course. Especially when you’re at home, not working out. It’s best to get a water bottle with a strap or one that attaches to a fanny pack of some kind for the walks. It’s best to have your hands free.

You will need a pilates/yoga mat or towel. This helps to protect your spine when we’re doing exercises on the floor and it helps to give you your own space that’s clean and that fits you.

You will need to bring your own hand weights. You want something that fits your hand well, preferably with an extra strap. Because we’ll be using these for long periods of time on the walks, etc., you don’t want a weight that is going to fatigue your muscles quickly and easily. If you have never used weights before in any exercise, and do not use them while you walk, I recommend getting weights no heavier than 2 lbs. 3 lbs MAX! You want to be successful! You can always upgrade. I don’t recommend using anything heavier than 5 lbs. Even with 1.5 lb weights, you’ll be able to feel it. Remember, you want to be successful and not set yourself up for failure. Don’t over do it when you go in to buy hand weights.

You will need a personal journal. You don’t need to bring this to class everyday, except on our “Focus Meetings” if you wish to share your written thoughts or to take notes. This is for you to keep your goals and thoughts in. This is for you to record anything you need to help you along your 3-week journey. In my experience, I have found it to be very beneficial to be able to look back on your fitness journey to see your progress.

Please call me or e-mail me if you have any questions.
I look forward to seeing you in class!!

Mahalo and Aloha,

Colleen

Colleen is a certified pilates instructor, trained by Jill Cassidy in an intense pilates teacher training program at Absolution in West Hollywood, Ca. Colleen is not a physician or nutritionist. For your own safety and personal knowledge, you should do your own research on nutrition, diet and exercise for your own personal needs and body type and you should always consult your personal physician before starting any exercise program, especially one that is as rigorous as this one. You should not participate in this program if you have a current injury that is acute or that is causing you constant pain.