Bikini Boot Camp BLOG

Good luck to Robyn and everyone running the Vancouver Marathon this weekend! Way to go!

Here is to an even healthier and sexier you this spring!
Bikini Boot Camp spring classes start next week so don't delay, register online today and enjoy your spring outdoors.

Experience one of the most amazing and unforgettable weekends you will ever have, right in your own backyard. You'll be talking about this for years!
Bikini Boot Camp Gets Bold! A summer helihiking adventure!

All the best to those of you running the Calgary tower climb!! Go get'em!!

Have you ever wanted to run in one of the most incredible, and most difficult to get in to, races in the world? The 8th annual Nike Women's Full and Half Marathon, takes place October 16, 2011 in picturesque San Francisco, California.

Run, shop, and celebrate with Team Bikini and experience a beautiful course through San Francisco streets, a three-day Expotique in Union Square and receive an official finisher's necklace designed by Tiffany & Co, given to you by a fireman!

Register online with Team Bikini by April 18, 2011 to receive all of the details on how you can participate. Entry to this race is by lottery only so be part of it with Team Bikini!

Being part of Team Bikini includes:
• Exclusive access to Nike Women’s Marathon race registration details for Team Bikini
• World class run coaching by Bikini Boot Camp’s fabulous Coach Sheena! (see bio)
• 12 week training program to get you to your end goal (think Tiffany!) including “pre” training program
• Team Bikini newsletters with helpful tips and pre race info for the 1st time runner and the experienced racer
• Unlimited support from our Team Bikini online community
• Connect you with other Team Bikini people in your area to train, motivate and celebrate with
• Limited Edition Team Bikini apparel
• Travel suggestions regarding hotel and flights and connect you with others to share a room
• Pre race meet and greet with people in your area
• While in San Francisco:
o Saturday Morning Friendship Run
o Race day meeting spot and group to run with
o Post race celebration
o All the information you need to make your race the most enjoyable
o Endless cheers and support the whole weekend long!
• Post Race photo sharing and celebration on our online community
Cost: $174.99 + GST


Sheena Denscombe, PTS
Sheena's love and passion for fitness started back in 2002 when she went through a major lifestyle change. Sheena took fitness to heart and became a certified personal trainer, a running coach (middle and long distances), and an indoor cycling and fitness instructor who inspires you to reach your goals. Sheena's enthusiasm and motivation oozes from her pores. And where she truly shines is as a run coach!
Sheena joined Bikini Boot Camp in 2007 and we are proud to have her as “Coach Sheena” for Team Bikini, San Francisco for the 3rd straight year! Sheena’s role as coach is very diverse. She acts as trainer, supporter, motivator, helper and friend. She leads you from the beginning and celebrates with you as you cross the finish line. And there is a lot of fun and laughter in between. Her work as a running coach with Bikini Boot Camp, and also Health Matters Fitness and Team in Training, has truly earned her the name of Sheena, the crazy running lady!

The Most Fun You Can Have with Your (Running) Shoes On
By Darla Friedt, 2 time Team Bikini Nike Women’s Marathon Participant

In the Spring of 2009 I received the email from Bikini Boot Camp that a team was going to be put together for the Nike Women's Run in San Francisco. I was aware of the lottery draw and thought I'd go ahead and put my name in knowing that the only thing I'd ever won in my life was a glow in the dark Hail Mary statue in grade 6 for winning bingo in French class. Well, as luck would have it, Team Bikini was picked!

I hadn't run in years, many years and so I was thrilled to be able to do the training through Bikini Boot Camp. Sheena was the trainer and WOW, did we all luck out with her. The program was excellent and achievable, the participants were a wonderful bunch of ladies, the support was fantastic and the running got done. I looked forward to the long Sunday runs not because I am a masochist but rather because of the friendships that were built and the time spent chatting, laughing, counselling and crying all while running.

An amazing race in a beautiful location, perfect for a rookie runner and there is no better team or trainer to train with. Truly, it was the most fun one can have with running shoes on. It was so much fun in fact, I ran it again in 2010 with Team Bikini!

Congratulations and good luck to Jennifer Mercier, a new participant to Bikini Boot Camp who has jumped into the New Year, New You challenge with gusto. Have fun Jennifer - you'll do great!!

Join the Conscious Movement!
with Bikini Boot Camp’s Ab Intelligence

April 8 to 10, 2011
The Fairmont Chateau Lake Louise
Lake Louise, Alberta

Bikini Boot Camp and The Fairmont Chateau Lake Louise have created the perfect weekend this April at one of the most beautiful resorts in the Rockies! Join Lindsay and Dawn, owners of Bikini Boot Camp, as they escape the city to enjoy this energizing location and change the way you think about how your body moves.

This weekend will focus on how you move and will change the way you think about core workouts and movement forever! You will leave the weekend being more conscious about the way you move through life. As part of Bikini Boot Camp’s cutting edge training, Dr. Lindsay’s Ab Intelligence! uses a 3 tiered source movement building system which creates a solid foundation and then builds on that by adding strength and intensity. Whether your goal is to whittle down your waistline, drop that last 10 lbs, or run your 1st ½ marathon, Ab Intelligence! will get you there faster and stronger.

“Ab Intelligence! has changed the way I move through life. Running has always been a passion and Bikini Boot Camp started on the running paths. When I was going to start training for my first Marathon in 2010 I was worried about staying injury free to complete my goal. Working with my best friend and business partner, Dr. Lindsay helped me look at movement in a whole new way and I completed my first Marathon in May, 2010 injury free. We are excited to now be able to share this program with you!” Dawn, Co-owner, Bikini Boot Camp

Surrounded by the beauty of the breathtaking mountains, Bikini Boot Camp and The Fairmont Chateau Lake Louise are here to make your weekend experience the best it can be. Whether you are looking to spend an active weekend or you just want to relax and take it all in, we will ensure every detail is taken care of.

Package Includes:

• 2 nights accommodation in the resort hotel of The Fairmont Chateau Lake Louise
• Welcome! reception Friday evening
• All meals, created within the philosophy of the hotel to ensure the offerings reflect the heritage, while keeping up with the latest local, fresh and innovative culinary trends.
• Bikini Boot Camp Ab Intelligence! throughout the weekend
• One on one training as needed
• Relaxing horse drawn sleigh ride around the lake in the evening
• A la carte menu of activities including enjoying the hot tub and steam room in our fitness facilities or a treatment in the newly opened spa. The Fairmont Chateau Lake Louise and Bikini Boot Camp will attend to every detail to make your stay unforgettable. *Some additional services are extra.
• Time to enjoy and have fun!

Availability
April 8-10, 2011
Rates: Price based on double occupancy, per person starting from $569 + gst.
*Minimum two night stay required.
**Single occupancy pricing is available on request.

To reserve your spot :
Call 1-800-441-1414
or
http://www.fairmont.com/lakelouise/HotelPackages/SpecialEvents/BikiniBootCamp.htm

For more information:
info@bikinibootcamp.ca
or
403.478.6647

Learn what your core is.
Learn effective exercises you can do at home with little equipment.
Be inspired by 2 women who are active, living their dream and having fun while doing it!

Bikini Boot Camp Gets Bold
September 1-4, 2011
CMH Bugaboo Lodge

Team Bikini brings their energy and excitement to CMH's Bugaboo Lodge September 1-4, 2011.

Join us as we take you through 3 fabulous days filled with high flying adventure, fitness and unlimited fun with guided Heli-Hiking alongside CMH's professional guides at the luxurious Bugaboo Lodge.

Let Bikini Boot Camp help energize you each morning for the day ahead. After a healthy breakfast your private chopper takes you high upon a mountain top for a day of exploring the dazzling alpine with your certified mountain guide. After a fabulous day of “rotor fever” Bikini Boot Camp will increase your Ab Intelligence! We will show you different ways to move that will change the way you think about core workouts and the way you move forever!

Unwind with a “Bikini” cocktail, a muscle-melting massage, a soak in the roof-top hot tub, and fantastic CMH cuisine and hospitality. After dinner try your hand at the indoor climbing wall or get crazy and dance the night away, it’s your choice. Mix in lots of laughter and fun and this is sure to be a long weekend that will live on in your memory forever.

Your High Flying Adventure Includes:

Round trip heli lift to your mountain lodge
Daily high-flying helicopter rides and guided hiking
3 nights accommodation (double occupancy)
Bikini Welcome Cocktail Hour
All meals (including après hiking appetizers and all non-alcoholic beverages)
All Bikini Boot Camp and Ab Intelligence! workouts
All outdoor gear
Round trip transfers between Banff and the CMH Bugaboo Lodge
Bikini Boot Camp trip hosts.

Bikini Boot Camp Gets Bold with CMH Summer Adventures
Bugaboo Lodge, September 1-4, 2011

To learn more about this exciting adventure, call Dawn at Bikini Boot Camp at 1.877.789.3357 or email dawn@bikinibootcamp.ca or to directly reserve your spot phone CMH Summer Adventures at 1.800.661.0252.

Cost: $2,490* CDN per person + taxes *Based on double occupancy (single rates available on request)

Bikini Boot Camp Gets Bold! With CMH Summer Adventures
For full trip details and to register: www.canadianmountainholidays.com/bikinibootcamp

1.800.661.0252
Or
Email: info@bikinibootcamp.ca
403.542.0790
Toll Free 1.877.789.3357

What are you waiting for? Bring a friend or come on your own.
Be Bold with us this Labour Day weekend.
Bikini Boot Camp Gets Bold
September 4 - 7, 2011
CMH Bugaboo Lodge
Reserve your spot today!
Call CMH Reservations at 1.800.661.0252.

What is Heli-Hiking?
Challenge yourself! Stretch your limits! Explore an untouched corner of the Canadian Rockies with a certified mountain guide. Trek, hike, stroll, climb. The choice is yours!
Learn more about Heli-Hiking with CMH.

Are you ready to party yourself into shape? That's exactly what Bikini Boot Camp's 6 week Zumba program is all about. It's an exhilarating, effective, easy-to-follow, Latin-inspired, calorie-burning dance fitness-partythat's moving millions of people toward joy and health.

Zumba Fitness is the only Latin-inspired dance-fitness program that blends red-hot international music and contagious steps to form a "fitness-party" that is downright addictive.

Want to give it a try before you commit to 6 weeks? For sure! Join us for a Zumba Workout Sat Feb 12th 9am at the Evergreen Theatre & Studio. Registration is open online.

Join Lori for Bikini Boot Camp's 6 weeks of Zumba! Workouts will be held inside at the Evergreen Theatre & Studio. All skill levels welcome.

6 week Zumba Sat 9am Mar 5-Apr 9 Cost: $120

For more information contact info@bikinibootcamp.ca
www.bikinibootcamp.ca

Evergreen Theatre & Studio
2633 Hochwald Ave SW
Calgary, AB T3E 7K2
Lower Level, Community Arts Building
Currie Barracks
*Free parking beside the building

Zumba

Since its inception in 2001, Zumba Fitness has grown to become the world's largest - and most successful - dance-fitness program with more than 10 million people of all shapes, sizes and ages taking weekly Zumba classes in over 90,000 locations across more than 110 countries.

Join us for Rocky Mountain Soap Company Women's Run - May 14th (Canmore). We have 8 spots available for this sold out race. Join us on Saturday for the 12km or 1/2 marathon run. This is a fabulous day in Canmore with lots of prizes to be won. Contact us for more information!

RMSC Women's Run 2011

802...That's how many stairs are in the Calgary Tower. Join us for the 20th Annual Calgary Tower Climb and Run for Wilderness April 16, 2011. It's fun, it's challenging and it will give you a whole new perspective on this famous landmark. It's a great way to get your hill training in too! Contact us for details. Our fabulous trainer Kate is leading the charge. See you there!

Calgary Tower Climb and Run for Wilderness

Hi Ladies!
I hope you are all doing fabulous! You are all doing amazing with your challenge...way to go! Check out our Team Bikini Race Training for fun ways to get you to that even sexier and healthier you.

And remember, even the little things make a difference! Have a great weekend!

YES you can! Boost your motivation. Increase your performance. Meet new people. All while having FUN!

Bikini Boot Camp's Race Training is over 7 years in the making. Many ladies originally join our Bikini Boot Camp programs to lose their last 10lbs. Once achieved, they then turn to other challenges such as some sort of race or event that continues to push them towards their personal best.

We have been fortunate to have a front row seat to many remarkable accomplishments. Join Team Bikini's Race Training and allow us to support you through your 1st walk/run or cheer you on during your marathon!

Race training includes:

Your own personal running coach!
Team Bikini Runs - Sunday, 9am, Eau Claire, Calgary
Detailed training schedule
Race Preparation including nutritional and training information
Team Bikini shirt
Cost starts at $74.99 (race dependent)
* Register on the Schedule Page under Team Bikini Race Training 2011

Join Team Bikini for one of the races listed or join us to train for a race of your choice. It's motivational, it's supportive and it's fun!

Here's to an even healthier and sexier you in 2011!

2011 Team Bikini Events

Calgary Tower Climb and Run for Wilderness (8wks)
Training starts: Feb 20, 2011
Climb date: April 16, 2011
Trainer: Kate

RMSC Women's Run - Canmore, AB (12wks)
Training starts: Feb 20, 2011
Race date: May 14, 2011
Trainer: Lindsay

Banff-Jasper Relay (12wks)
Training starts: March 13, 2011
Relay date: June 4, 2011
Trainer: Lindsay

Calgary Women's Run (8wks)
Training starts: TBA
Race date: TBA
Trainer: TBA

Run for the Cure (8wks)
Training starts: Aug 7, 2011
Race date: Oct 2, 2011
Trainer: Kate

Nike Women's Run- San Fransisco (12wks) Save the Date!
(More information to come in a separate email)
Training starts: June, 2011
Race date: tentatively Oct 16, 2011
Trainer: Sheena

Have you ever wanted to run one of the most beautiful highways in the world? Join Team Bikini Boot Camp Babes for the Banff Jasper Relay 2011! Teams of 15 run in one of the most challenging and fun filled weekends ever! For more information about the race:

Banff Jasper Relay 2011

To join Team Bikini Boot Camp Babes register on our website. Check out our photo album from last year for all the fun you can have

Keeping up with your outdoor workout routine is a cure for cabin fever and can relieve the cold weather blues. Outdoor workouts increase energy which can be sapped by the shorter days and can boost your immune system. Studies show moderate exercisers get 20 to 30 percent fewer colds than non-exercisers do and getting out of buildings with re-circulated air into the fresh outdoors is just the remedy. And an added bonus? You won’t have to scramble to get in shape for swimsuit season. You will be ready to go!

If you don’t want to spend another cold weather season putting endless miles on your treadmill here is how you can stay motivated and fit while still having fun outdoors!

1. Layer up: Stay dry and warm by layering your clothes. Remember that ‘cotton is rotten’ because it holds moisture and will keep you cold. Wear breathable technical fabrics that wick the moisture away from your skin and wear them in layers. In general, 3 layers are all you need:

a) a base layer to wick away moisture to keep you dry
b) a middle layer to insulate your body
c) an outer layer that is wind and water resistant to keep you warm in any weather

And don’t forget about your extremities. A hat and a good pair of gloves are essential to keep you toasty.

2. Keep moving: If you are giong to try working out it is important to incorporate higher intensity exercises into any outdoor fitness routine so that you don’t cool off. Here are 2 of our Bikini Boot Camp favourites to keep you moving:

1) Flying burpee
• Begin in a standing position
• Drop into squat position with hands on the floor in front of you
• Hop back feet into plank position
• Push up
• Hop back into squat
• Forward jump
• Repeat for 60secs

2) Bootstrappers
• Place hands palms down in front of feet and squat (butt touching heels)
• Extend knees while keeping hands on the ground (pike position)
• Return to starting position
• Repeat for 60secs

Go to locations with stairs, pathways and hills that are cleared and use these elements in your workout.

3. Be creative: Use the space and your surroundings to keep your workouts fresh and fun. Don't limit yourself to a traditional workout. Try something new such as snowshoeing, cross country skiing, iceskating, snow boarding or sledding. Join a group or do this with you family. What a great way to have some fun and get moving. Even getting out and making a snowman is a fun way to keep active during the winter.

4. Buddy up: Stay motivated and have fun by getting together with a friend for your workout. Instead of setting a coffee date, make a date to workout together outdoors first and then go for coffee to celebrate. If one of you does not feel like hitting the pavement the other is there for motivation. If needed, join an outdoor workout group or a walking or running group to keep you moving.

5. Set goals: When the weather cools down stay motivated by setting a goal, and achieving it! Whether you want to walk or run your first 5km or 10km race or whether it’s a picture of you in that little sun dress for your winter vacation, use that as your incentive to stay outside and keep moving. Besides, there is no better reward for exercising than the feeling you get from a fun and fabulous workout outdoors!