Edge Body Boot Camp Omaha

What to Expect in Your First Week @ Edge Body

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We get questions all the time….

“What are the workouts like?”
“What if I haven’t been working out, can I do this?”
“Won’t this be too hard for me?”

These are common questions we hear often. Then there are a ton of people who may never try something because they simply don’t know what to expect. The truth is, that this is totally normal. It can be difficult for any of us to try something new, especially if we aren’t sure what to expect. 

So I’m here to help!! Watch the video above to see exactly what to expect in your first week at Edge Body participating in our strength and conditioning workouts. AND remember these 3 things:

  • Yes! You may not know what all the exercises or lifts are. But that is ok- we are here to teach you and stepping out of your comfort zone to learn something new is one of the best things you can do to really grow and reach your goals.
  • Yes! You may not know anyone on your first day. But we won’t leave you hanging. My coaches and I will be there to greet you and introduce you to other members. Oh and they are pretty awesome humans as well, so they will make you feel welcome and help you out any way they can. 
  • Yes! That first week (first couple weeks) you are going to feel sore. This is normal, especially if you haven’t been exercising prior to joining or if you have never done strength training. Keep in mind, that movement will help with soreness. So take a day or two off when needed, but keep coming back and the soreness will subside sooner than you think. 

Now let’s go lift!!!
Missy

One Member’s Goal To Change Habits to Maximize New Year’s Resolutions

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One Member’s Goal to Change Habits to Maximize New Year’s Resolutions (Chronicles of a Boot Camp Newbie #3)

As the countdown begins to Christmas, many of us already have our eye on the New Year and all the changes we want to make.  Yes, it’s almost New Year’s Resolutions time!  Every year, millions of people start making plans (or just wishes) to be healthier, skinnier, more organized, happier, etc. etc. etc. 

I’m totally one of those people.  I love making grand plans to live a better, healthier, happier life.  I enjoy thinking about these plans, I usually write down these plans and I tend to even start putting these plans into action…. And then something happens.

I think we all experience this. As the year progresses, our will power wanes as we don’t see results quickly enough or start to miss those donuts for breakfast or happy hour out with friends.  By March (if we’re lucky), we’re back to our old ways until the next year rolls around.

Well I want this year to be different, so I tried to dig a little deeper and see why resolutions normally fail.  Fortunately, I happened to pick up a book recently on habits and how powerful they are and it really helped to shed a light on things.  I wasn’t able to create lasting change because I was not creating new habits.

 

Did you make a resolution to yourself?  Sign up for a FREE WEEK Membership HERE to get access to Unlimited Boot Camp classes for a full week and learn how Edge Body can help you achieve your goals! 

 

So to get ready to roll in the new year, I’ve decided to focus on THESE habit-changing ideas:

  • Replace a bad habit with a good one.  One of the reasons we have such a hard time breaking bad habits is because our minds have some sort of pleasure or reward attached to them.  For example, coming home after work and enjoying a glass of wine may be attached to relaxing and unwinding.  If you just try to cut it out of your schedule, you’re losing the pleasure and your subconscious desperately pushes you to get it back.  By replace the habit with a different, healthier one, you can eliminate this subconscious sabotage.  In the above situation, come home and make yourself a glass of hot tea just as you would normally pour the glass of wine.  If you can attach the same pleasure to the tea, you’ve replaced the habit without losing out on the reward.

  • Hook a new habit to an old one.  Habit-hooking is the powerful idea that capitalizes on the habits that are already in place. If you always get up to get a glass of water at 5:30 am because you’re thirsty, hook on that each time you get up for a glass of water at 5:30, you stay up another 30 minutes to do some stretching or meditation.  If your habit is to explore the break room snack table at 3 pm every day, hook on that after checking out the snacks, you’ll walk around the block a few times.

  • Make sure you facilitate the ease of putting your new habit into place.  One of the mistakes a lot of people make (me included!) is that they try to create a new habit that’s just too difficult to work into their schedule.  You might think you can create the habit of going to the gym over your lunch hour, but meetings that run over, friends who want to meet over lunch and chat or the overwhelming idea of having to change, shower and change again before going back to work are reasons why this new ‘habit’ may never take.  What is feasible for your schedule?  For me, working out only WORKS for me if I do it first thing in the morning before my daughter gets up and my day gets started.  The only difficult thing is getting out of bed when my alarm goes off, but this is a HABIT I can get into.

What are your goals for the new year and which HABITS do you need to change or put into place to achieve these goals?  I know that I have a much better chance at success this year because of my focus on the habit rather than the resolution!

  Good Luck with Your Resolutions – Member Anonymous 

Priorities – One Member’s Journey to Fitting in Exercise

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Priorities – One Member’s Journey to Fitting in Exercise (Chronicles of a Boot Camp Newbie #2)

I have a busy life (like most people) and a hit and miss history when it comes to working out. As the single mother of an eight year old, I have tried to make a habit of getting up at 5:15 to get work out before my daughter gets up and the day gets out of control. My goal has always been weight management as well as trying to build some muscle. Osteoporosis runs in my family and I know that strength-training can help ward off problems. Oh, and did I mention I am starting to develop the dreaded turkey arms? As I approach 40, I’m definitely noticing that staying toned is going to become more and more of an issue and I’d like to stay ahead of it if I possibly can.

On the eating side of things, I am somewhat of an experimenter. I love learning about nutrition, different ways of eating and how good foods can keep you healthy and prevent disease. Although my weight is always a concern, I’m also looking to still be healthy and active in my later years and I know that eating the right things plays a key role in that. Over the years, I’ve developed some great habits and tend to eat very little sugar or processed foods and I love vegetables! My issue when it comes to eating is that I never know how much to eat. I know sometimes I eat too little, then I have days where I really want to splurge and just can’t stop myself. I’d love to see how much exactly (or as close to it as possible) my body needs to maintain weight and how much to lose a few pounds a week. I tend to always be about 5-7 pounds over what I want to be.

I’m excited to start working with Missy on a one-on-one basis to fuel my workouts at home and help me get the most out of the boot camp classes I can fit into my schedule. I just started my own business and even if I have the classes written in my planner, it seems that something always comes up that I need to take care of. Then if I can’t make class, I try to squeeze in a workout at home but often feel like I am not maximizing my time there because I’m using the wrong form. Meeting with Missy individually will really help me to take my fitness to the next level, whether I am performing those workouts at home or in the boot camp environment. I have a trip planned to Mexico with my daughter and dad in January, so I would really like to get into bikini-shape before then! My other goals are to be able to do 20 push-ups (the real kind), which is going to be difficult because I have trouble building strength in my arms and shoulders and to lose my ‘muffin-top’. I’m also excited to learn more about macro-nutrients and how they play into my diet and find some ways to jumpstart my metabolism. I’ve never worked with a personal trainer on a regular basis before, so I’m really just looking forward to the entire process. I’m all yours, Missy!!

Till next time – Member Anonymous

A Boot Camp Newbie’s First Day

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A Boot Camp Newbie’s First Day (Chronicles of a Boot Camp Newbie #1)

Let’s get this out there from the start: I’m not great at working out.  Do I actually try to work out regularly?  You bet! I get up, I put on a workout video, I do a few squats and jumping jacks…then I wander into the kitchen or grab my planner to jot down a note that’s popped into my head.  Sure, I get through the 35-45 minute video, but I probably do about 10 minutes of actual exercise and rarely break a sweat. And then I try to convince myself that I am in shape!  Can anyone relate??

For this reason (and others), fitness boot camps have always frightened me.  I know they will actually make me work and who wants that??  Ha! However, when the opportunity was presented to me, I knew it was time to take my workouts to the next level. Clearly my 10-minute quasi-workouts were not working, and it was time to get some professional help. 

Edge Body Boot Camp is relatively new (started in December 2014) and is located conveniently at 109th and Harrison.  My first day, I was nervous (who wouldn’t be??) about three main things: what would the instructor be like?  What would the other participants be like? Would they make me run??  I have hated running since I was a kid and I nearly threw up when our gym teacher made us run a mile. But I pushed through and showed up at the 4:30 pm class as planned.

The first thing I noticed: the instructor was really cool.  Missy Henry not only instructs, but is also the owner of Edge Body. She’s everything you want in a trainer: tough and motivating, yet cool and forgiving as well.  She was cracking up the participants with some stories when I arrived and made it a very easy and relaxing environment.  She explained that we would be dividing up into partners that day, another scary thing for a new person since I didn’t know a soul there. However, I was paired with a very nice guy who looked like he wouldn’t get severely embarrassed that I could not do regular push-ups.

The 45-minute class was VERY challenging—and not just for me, a relative newbie to strenuous exercise. There were some really fit people in my class and they were just as soaked with sweat as I was. The great thing is that you could modify it to your fitness level.  The circuit included kettle bell swings (with various sizes of kettle bells), partner sit-ups with weighted balls, the dreaded push-ups (which I completed on my knees and still felt like my arms were going to fall off) and tricep dips. No running, yay!! But what I didn’t realize is that the even though we weren’t technically doing cardio, I still felt like I ran a marathon afterward.

Speaking of afterward, I went through two days of not being able to lift my arms above my shoulders and having to roll out of bed as I could not sit up without my abs screaming. So yes, it WORKS! I’m excited to get more involved and chat with the other participants (a nice assortment of ages and fitness levels) and have Missy whip me into much better shape.  I hope she’s up for the challenge!!

 Excited for What’s to Come – Member Anonymous

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