Hi! Sean Flanagan here. You may know me as the guy who makes sassy comments on the internet and as the creator of the popular home training program ‘The Fit Body Blueprint for Women‘ . Today I want to talk to you about my women’s small group fitness bootcamp in Providence, RI.
The core mission of my small group training programs is to provide a great training environment with social support and camaraderie – without resorting to gimmicky workouts and get-lean-quick fads, or advocating extreme 1,200 calorie diets.
The fact is that any kind of exercise can burn calories and therefore help with fat loss. If you want to RE-SHAPE your body though, it means preserving muscle mass while you lose body fat OR adding some new muscle. There are 2 things in our control that provide ‘curves’ – fat and muscle. So on the vanity front; it’s in our best interest to address both of those variables in an intelligent way rather than simply taking the ‘shotgun approach’ of burning a ton of calories.
Fitness should be MORE about simple manipulation of body fat and muscle though. I get it – you want to look good – but that’s a side effect of fitness. Put in consistent work, improve your health, get strong, make a few dietary tweaks, and you’re going to find your body changing for the better.
By only focusing on burning calories and breaking down muscle fibers, you miss out on all of the other possible benefits from a quality training program – improved focus and mental toughness as you consistently put in hard but rewarding ‘work’ that benefits the rest of your life, improved posture and decreased risk of injury as well as less likelihood of annoying little aches and pains, the increased confidence from increasing your usable strength and athleticism, and countless other benefits.
If you want to look strong and athletic, the most logical path to achieve that is to BE (and feel) strong and athletic. Shaping your body will likely be enjoyable for you to watch (and I get it – everyone wants a little more bubble to their booty), but I want you to tap into an empowerment stronger than just superficial changes.
We strive to have a unique balance of intensity and comfort for our workouts. We pride ourselves on our challenging workouts and having the finest of heavy metal workout music – but we’re not interested in keeping things all business and cultivate a frantic pseudo tough guy training experience.
If you’re going to keep fitness a part of your life for the long term, then it needs to be enjoyable. The training methods are no-nonsense and based firmly in scientific understanding, but joking around and not taking life seriously all the time has health benefits too. 🙂
The workouts vary over time (as good training should), but in general the workouts:
1) Have enough variety to keep things fun, interesting, and challenging – but not so much that things become chaotic and overwhelming.
2) Are based on big bang for your buck exercises – rather than time wasting isolation exercises like bicep curls, tricep kickbacks, and crunches (yeah, I went there) you’ll work on foundational movement patterns like pressing, squatting, lunging, core stabilization, and pulling. You’ll use your body weight, TRX suspension training, dumbbells, sandbags, medicine balls, and any other tool required to get the job done. The focus isn’t on any particular tool – but rather on training a variety of movements and training them well.
3) Allow you to go at your own pace. Need a lighter weight? Grab one. Need an easier version of the exercise we’re working on? I’ll give you one. Need a little bit extra rest? Take it. The workouts are put together in such a way where the participants are not dependent on the pace of someone else – so you’ll never have to worry about “holding up the group”.
4) Are time-efficient. You essentially get a “2 for 1” training session with both strength training and cardio training in about 45 minutes to an hour.
5) Allow enough people per group to raise the energy, but not so many people that you get lost in a crowd. I don’t want to run a cliche bootcamp that’s all about how many people can get crammed into each group – that just gets annoying and you lose out on getting sufficient coaching feedback. Instead, I only let the group grow when I know that the quality will remain the same for everybody. For now, that means the the group is limited to no more than 8 people per group.
Our clients are generally women approximately 25 to 50 years of age who want neither non-challenging gimmicky exercise routines nor excessively high intensity torture fests with poor exercise form.
Our clients think big picture – both in terms of long term fitness (not only working out to get ready for a special event in 3 weeks) as well as in the types of benefits to be received from a training program (more than just burning calories – but developing attributes that will help add value to their lives and health).
Saturdays 8:30 to 930am
Location: 55 Porter Street, Providence RI (Tim Burrill Brazilian Jiu Jitsu)
What to bring: Water bottle, towel for sweat if you’re so inclined, at least a moderately positive attitude, and bare feet (or 5 finger socks).
Cost: $47 per month.
Want to try it out? Join for the Last 6 Weeks of 2013 (11/23 – 12/28)
*”6 weeks” refers to a 6 week pass, not a “6 class punchcard” arrangement.