Boot Camp at Julia's Body Shop

Boot Camp at Julia's Body Shop is a progressive 4 week program designed to jump start your metabolism, change your body composition and more importantly improve your mental attitude.   My goal is to teach you the proper/safe way to eat and exercise.  If I have done my job correctly you should not need me after the 4 weeks are up.  This is a highly effective plan to get the most out of a 3-4 day workout.  If you want to make positive changes in your body and mind, this is it.  I have designed this program to meet the individual needs of the elite athlete to the completely sedentary.  Each person is given their own individual intensity levels to stay within. This will maximize your efforts and provide you with a safe but effective workout.  Safety is of the utmost concern and I can modify any exercise to meet your needs.  If you are willing, you can do it.

The Schedule

4 WEEK "FULL" BOOT CAMP - $425.00
4 DAYS PER WEEK / 16 SESSIONS / MONDAY THROUGH THURSDAY
6:00AM-7:00AM  /  9:00AM - 10:00AM  /  5:30PM - 6:30PM

                                  
4 WEEK "MINI" BOOT CAMP - $325.00
12 SESSIONS TO USE DURING THE 4 WEEKS.  MONDAY - THURSDAY

 
Please check the Sign Up Page for upcoming sessions.

Pre-Boot Camp Meeting

Before you begin your Boot Camp adventure, we will have a meeting to discuss the details of the 4 week program.  This meeting takes about one hour and is held inside my gym.  We'll go over the details of the workout and the Eating for Abs Plan.  We'll also weigh, body fat and measure, if you would like.  This part is optional. These measurements are strictly to see your improvements over the 4 week period.  If you are excited to see what your results will be, then I suggest doing the pre boot weigh in.  If it is going to make you uncomfortable, then let's not.  If you come to class and make an honest effort at the eating plan, you will most definitely be better.  I get positive results 100% of the time.  I will also answer all your questions and address any health concerns that you may have.  You will receive a Boot Camp Manual full of helpful information about the program.  The manual along with myself will be your go to tools whenever you have questions. The final page of the manual is a stats sheet providing you the ability to record and track your own personal measurements.  By the end of the hour you will know everything about my Boot Camp Program that you needed to know, but were afraid to ask  :-)  

At the end of your 4 weeks, we'll do a final weigh in, body fat analysis and body measurements to determine your overall results.   You'll be in smaller clothes and don't be surprised when you lose 3-8% Body Fat.  WOOOO HOOOO!

The Workout - Part One - Cardio Conditioning

Every class consists of a 5-7 minute warm-up / stretch followed by 50-55 minutes of high intensity interval training and high repetition toning sets.  The high intensity interval sets are performed within your own individual heart rate ranges.  This is a very effective way to get the most out of a relatively short period of time.  You will rotate through a variety of cardio conditioning drills that are not only fun, but functional.  These types of exercises will help us all to continue to function as the years go by.  Not coordinated?  No problem.  This is not your typical aerobic class, no worries about complicated routines or dance moves.  No pressure to keep up with anyone else in the class.  Heart rate monitors are a mandatory part of your workout gear.  Everyone will have their own heart rate ranges to stay within.  I have had 19 year old college athletes and 65 year old grandmothers in the same class.   Both of which, got great results.

The Workout - Part Two – Strengthening/Toning

Every class consists of a variety of high repetition, low weight strengthening/toning exercises.  This type of training is extremely joint friendly, keeps your heart rate elevated and burns a ton of fat...YEA!!!  Each day of the week we will focus on a different muscle group.  By the end of the week you will have worked every major muscle group at least once with a variety of different modalities.  We will utilize weights, toning bands, stability balls, TRX suspension rope training and your own body to give you as many training options as possible.  These exercises are designed to promote strength and coordination for joint stability, balance and overall functionality.  

The Workout - Part Three - Core Strength

Every class will include a variety of core strengthening exercises.  Because I work with such a wide variety of fitness levels, my experience has been that not everyone is able to perform basic abdominal exercises without experiencing some level of discomfort.  There are many ways to achieve core strength outside of the traditional abdominal exercises that we all know and love.  Each class you will experience a different core strengthener.  I’m confident that you will find one that will work for you.

The Workout - Part Four - Cool Down/Stretch

Every class will end with a 3-5 minute cool down and stretch.  This is the perfect ending to a balanced workout

Julia's Eating for "ABS" Plan

You will receive a detailed description of my "Eating for ABS" plan.  This is a plan for life, not an instant fix.  In my opinion, there is no instant fix.  We all have to pay attention to the foods we choose to eat and not to eat.  This does not mean that you can never have another treat.  I follow the basic principles of this eating plan and I stay lean all year long.  And I still have treats! How great is that?

It is possible to feel and look great while having a little fun with your eating.  You just have to determine how much fun you can allow yourself.  Everyone is working with different genetics and metabolic limits.  We have to figure out what yours are.  Paying attention to your eating will do that for you.  That’s what this program is about...Paying Attention to YOU!

Yes, it will take some time and energy on your part.  I find that everything in life worth having usually does.  I have written it out in an easy to follow format.  Complete with daily meals and grocery list.   If you follow this plan, it will work.  Healthy eating and proper exercise is the price to pay for being fit. You do not have to be an elite athlete to have a lean sexy body.  You can have the body of your dreams.   Make the mental commitment to follow this program through.  You can do it!

One of the benefits of My Boot Camp Program is having my cell # for those times when you need to be talked down from the Chocolate Moulton Cake or whatever your personal indulgence may be.  I’m always available to you and happy to help.

Click Here to Purchase "Eating for ABS"

  • The Birth of Boot Camp

    September 14, 2004 our dearest friend Todd Engstrom was killed in action in Iraq. He was such a wonderful person - a son, husband, father and our best friend. We have a hole in our heart and miss him every single day.

    Todd was a police officer here in Nashville when he met my husband Levi. He began and continued tactical training with Levi for 12 years. In 2001, Todd was hired by the “entity” and set up camp in Kosovo. After four tours with “Team Mike”, Todd was hired by a private firm to manage the security of “Camp Rock” in Falujah, Iraq...

    Click here to read the rest of 'The Birth of Boot Camp'.
RSS Feed