Valkyrie Fitness Bootcamp: Elite Training and Workout Plans


My bootcamp is designed for maximum calorie burn in the hour that you are working out with me. I want to get you fit, get you healthy, challenge your mind, challenge your body, and most importantly, make fitness FUN! My bootcamp is a combination of strength, cardio, muscle endurance, core and functional movement patterns. You will get everything you need in this one hour workout! Over time your body gets used to the same workout routine. You will not do the same workout twice because your body will never adapt and you will never plateau! You will get results and you will get them quick and they will continue to come month after month!

My bootcamp is for the strong, the weak, the fit, and the not so fit. You just need to have the will to finish what you started! You can expect to leave with positive energy! Bootcamp is about a team environment where both the trainer and fellow bootcampers motivate and challenge you to reach your highest potential! Not only will you leave with a positive mindset, you can also expect bootcamp to increase your energy, build lean muscle, burn fat & get you looking fit and sexy!

Bootcamps are held outdoors from April-October. We move indoors for the Winter months.

Why Boot Camp is Worth the Hype

What is boot camp?

Many people have preconceived notions about boot camp workouts, which they often compare to military training. However, that is not the case. Many will say that they often describe boot camp workouts as a really difficult personal trainer or group exercise class. The thinking goes something like this: "You go to a "military" boot camp workout. A small group of people meet for 90-120 minutes. The workout is insanely hard and seems to never end." And they may be right. However, that is not boot camp. Boot camp is not a military-style "round robin" workout. Instead, what you get in a boot camp workout is an intense workout that takes an hour, two hours or more, led by a good-natured instructor.

What boot camp can do for you

Increase your ability to maintain strong and healthy body weights by burning more calories in less time, build lean muscle mass and improve flexibility, strength, power, stamina and aerobic capacity, according to the American College of Sports Medicine. Boot camp also helps build mental strength and self-esteem, develop social skills and valuable life skills including time management, teamwork, self-discipline and perseverance, which are often transferable to other aspects of life, improving overall quality of life. Boot camp is one of the most effective forms of exercise for stroke prevention, according to Harvard researchers. It has the best chance of getting you off drugs and alcohol, boosting your mood and decreasing binge drinking rates in teens.

What are the benefits of boot camp?

Cardiovascular Fitness. Cardiovascular exercise helps improve your ability to fight heart disease and decrease your risk of developing cardiovascular problems in the future.

Improved Performance in Sport. In fact, research shows that the exercise programs commonly offered in sports facilities reduce injury risk, increase muscle strength and boost overall athleticism.

Memory Enhancement and Focus. During exercise, your focus and short-term memory improves, and cardiovascular exercise can increase the length of your mental stamina.

What are the drawbacks of boot camp?

It’s intense, you sweat like a maniac, you have to be on your toes and can’t get off the floor, and everyone is doing the same thing at the same time. When you work out, you are highly conscious of your body. What it is doing, where it is at in the workout, the techniques, and if you are pushing it too hard. Everyone goes through it - you can push through it!

Why is boot camp worth the hype?

1. You'll never do the same workout twice. Many people come to the gym and stick to the same routine. This can lead to feeling bored and unmotivated. If you constantly exercise with the same person or the same gym equipment, you'll start to develop muscle imbalances, which can lead to injury and loss of shape.

2. You're building muscle. Your muscles will feel stronger and more defined. This helps you feel more confident and gives you the physique you've always wanted. It also means that you'll feel stronger during high-intensity training, which makes you more likely to see real results.

3. You'll be working out in a group setting. Even if you're the only person participating in a workout, you can still have a great workout.

Other reasons include:

Better heart health

Lower blood pressure

Reduced anxiety

Better brain function

Wounds heal faster

The ketosis diet

Muscle gains

Better memory

More energy

Reduced food cravings

Smarter hormone levels

Conclusion

Even if we don't find a magic formula to transform our bodies, the small changes we make to exercise can greatly increase our overall well-being, all without any side effects, and the truth is, it's not as hard as most people make it. Our health and fitness results are a reflection of our total lifestyle, including how we feel about ourselves. It's up to you to choose the best program for you.

Testimonials

woman exercising

Sarita lost 52 lbs in just 10 months

"We all get to a point in our lives that we me must face some struggle , mine of course was ALWAYS my weight. From the age of 7, my family always told me I was "big boned" and I accepted that and enjoyed life as a plus size teen..."

woman losing weight

Heidi lost 30 lbs and 2 dress sizes in 1 year.

"Jen introduced me to Advocare in 2016. I tried a 24 day challenge along with supplements through the year. My mind wasn’t ready for complete change. In 2017 I was at my heaviest weight of 167..."

Access to Boot Camp Session

You can get in a great workout at Valkyrie Fitness. We focus on the needs of each individual, ensuring our class is never too crowded to allow you to get your personal best every session.

At-home Workout Plans

Don't have time to go to a fitness center or a boot-camp? We use a range of high-intensity strength and cardio workouts that can be modified up or down to suit your fitness level right at home! This program is designed to help you push your limits at home, and reach your goals through an intense workout schedule that is tailored for you.

The Body Blaster

$99 / workout

12 Week Training

5 Days on, 2 days off

Basic Equipment

Free Nutrition Advice

Sexy Shoulders

$50 / workout

4 Week Training

4 Days on, 3 days off

Basic Equipment

Free Nutrition Advice

The Valkyrie

$79 / workout

3 Month Training

5 Days on, 2 days off

Dumbbells 5lb & 10lb

Free Nutrition Advice

Booty Blaster

$50 / workout

6 Week Training

2 Days on, 4 days off

Basic Equipment

Free Nutrition Advice

Interested in exclusive personal training?

Frequently Asked Questions

1. Can I do bootcamp if I’m fat?

YES! You can!! My bootcamps are for anyone! All fitness levels welcome. Most people need that accountability and love the motivating group atmosphere. Any exercise can be modified. You do not need to keep up with the group. As you attend consistently you will become stronger.

2. What do you do at bootcamp?

Bootcamp includes exercises such as squats, lunges, dips, burpees, and pushups. It’s a full body high intensity style workout. I incorporate cardio based exercises as well as weight training.

3. What style of Personal Training do you promote?

I do body building style workouts. This is mostly weight training. Weight training is proven to be a more efficient form of exercise for weight loss and overall body composition change over cardio.

4. What kind of Trainer are you?

Ever hear the expression,“no pain, no gain”? My training style is old school, favoring a body building style approach with weight lifting, and cardio is secondary to building a strong and healthy physique. My attitude is tough, but I get the job done. After a session with me you may feel exhausted, but you definitely won’t be regretting the workout once you see your gains.

5. Should I stretch before or after my workout?

You should stretch before and after your workout. Before your workout you want to warm-up by doing what is called Dynamic stretching. This is active stretching which stimulates and prepares muscles for use during exercise. It’s great for warming up. When your workout is done, you want to utilize Static stretching. This means you hold your stretch for a period of time. Typically 10-30 seconds. It improves overall flexibility.

6. What should I eat post workout?

You cannot overlook the importance of a post workout meal. The foods you eat should reenergize you and aid muscle recovery. You ideally want to eat a healthy balance of lean protein and complex carbs. You can drink a quick recovery shake or eat a meal within 60 minutes post workout.

7. What should I eat pre-workout?

The purpose of a pre-workout meal is to fuel your activity and give your body what it needs to perform at its peak. Your body needs carbs for energy and protein. A great snack could be an apple or a banana with nut butter.


Have more questions?

Member portal coming soon... Thank you for your patience

"...As, I got older I experimented with fad diets, pills and even starvation for some time and of course the weight would melt off. Then before you know it, I was back over 200 lbs . I told myself I wasn't going to do this anymore and I wanted to officially be "Fit & Fabulous @40" and compete in my 1st physique competition . After attempts at the gym and those free 1 time training sessions, and virtual trainers, I was ready to throw in the towel. Yet something told me to do 1 more google search, that's when I came across Fit4Life and haven't looked back since. Jen understood what I was seeking and customized my workouts just for me. When I am off my game, Jen knows how to motivate and hold me accountable for my actions. She has taken time to review meal plans with me and strategies to help me along the way. I started out in Feb 2018, with Jen customizing a 3-day gym workout and have since advanced to personal training sessions on a weekly basis. When my journey started back in Dec 2017, I weighed around 220 lbs; as of today I am in the 170's and working towards my Fit4Life goals."

"...I completed an herbal fiber cleanse in October. I decided it was my time! Then I met Jen for a free nutritional seminar this January. She taught me how to select carbohydrates, fats, and proteins as well as how many of each I need per day. In April Jen began hosting a bootcamp through her business, Fit4Life. She is a blast to follow showing proper form using a mix of weights and cardio. I have been working out with her two hours per week. Today I am wearing 2 less dress sizes and removed almost 30 pounds. I feel and look amazing thanks to her knowledge of nutrition and fitness."

We offer a wide range of classes to meet your busy schedule. Our class is a type of strength training that will help you build lean muscle, tone your entire body, and improve your bone health. You can build the perfect workout sequence when you take our variety of classes in areas such as strength training, cardio, and mind body. Cardio classes will burn calories and help you sweat out toxins, building stamina and improving your heart health.

One-On-One Personal Training Tiers

$200/m (1x/week)

$360/m (2x/week)

$420/m (3x/week)

Partner Training Tiers

$140/m per person (1x/week)

$240/m per person (2x/week)

$300/m per person (3x/week)

Privacy Policy

Your privacy is important to us. It is Valkyrie Fitness York's policy to respect your privacy and comply with any applicable law and regulation regarding any personal information we may collect about you, including across our website, https://www.valkyriefitnessyork.com, and other sites we own and operate.

This policy is effective as of 31 July 2021 and was last updated on 31 July 2021.

Information We Collect

Information we collect includes both information you knowingly and actively provide us when using or participating in any of our services and promotions, and any information automatically sent by your devices in the course of accessing our products and services.

Log Data

When you visit our website, our servers may automatically log the standard data provided by your web browser. It may include your device’s Internet Protocol (IP) address, your browser type and version, the pages you visit, the time and date of your visit, the time spent on each page, other details about your visit, and technical details that occur in conjunction with any errors you may encounter.

Please be aware that while this information may not be personally identifying by itself, it may be possible to combine it with other data to personally identify individual persons.

Personal Information

We may ask for personal information which may include one or more of the following:

  • Name
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Legitimate Reasons for Processing Your Personal Information

We only collect and use your personal information when we have a legitimate reason for doing so. In which instance, we only collect personal information that is reasonably necessary to provide our services to you.

Collection and Use of Information

We may collect personal information from you when you do any of the following on our website:

  • Sign up to receive updates from us via email or social media channels
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  • Contact us via email, social media, or on any similar technologies
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We may collect, hold, use, and disclose information for the following purposes, and personal information will not be further processed in a manner that is incompatible with these purposes:

We may collect, hold, use, and disclose information for the following purposes, and personal information will not be further processed in a manner that is incompatible with these purposes:

  • to enable you to customise or personalise your experience of our website
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Please be aware that we may combine information we collect about you with general information or research data we receive from other trusted sources.

Security of Your Personal Information

When we collect and process personal information, and while we retain this information, we will protect it within commercially acceptable means to prevent loss and theft, as well as unauthorized access, disclosure, copying, use, or modification.

Although we will do our best to protect the personal information you provide to us, we advise that no method of electronic transmission or storage is 100% secure, and no one can guarantee absolute data security. We will comply with laws applicable to us in respect of any data breach.

You are responsible for selecting any password and its overall security strength, ensuring the security of your own information within the bounds of our services.

How Long We Keep Your Personal Information

We keep your personal information only for as long as we need to. This time period may depend on what we are using your information for, in accordance with this privacy policy. If your personal information is no longer required, we will delete it or make it anonymous by removing all details that identify you.

However, if necessary, we may retain your personal information for our compliance with a legal, accounting, or reporting obligation or for archiving purposes in the public interest, scientific, or historical research purposes or statistical purposes.

Children’s Privacy

We do not aim any of our products or services directly at children under the age of 13, and we do not knowingly collect personal information about children under 13.

Disclosure of Personal Information to Third Parties

We may disclose personal information to:

  • a parent, subsidiary, or affiliate of our company
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  • third parties, including agents or sub-contractors, who assist us in providing information, products, services, or direct marketing to you third parties to collect and process data

International Transfers of Personal Information

The personal information we collect is stored and/or processed where we or our partners, affiliates, and third-party providers maintain facilities. Please be aware that the locations to which we store, process, or transfer your personal information may not have the same data protection laws as the country in which you initially provided the information. If we transfer your personal information to third parties in other countries: (i) we will perform those transfers in accordance with the requirements of applicable law; and (ii) we will protect the transferred personal information in accordance with this privacy policy.

Your Rights and Controlling Your Personal Information

You always retain the right to withhold personal information from us, with the understanding that your experience of our website may be affected. We will not discriminate against you for exercising any of your rights over your personal information. If you do provide us with personal information you understand that we will collect, hold, use and disclose it in accordance with this privacy policy. You retain the right to request details of any personal information we hold about you.

If we receive personal information about you from a third party, we will protect it as set out in this privacy policy. If you are a third party providing personal information about somebody else, you represent and warrant that you have such person’s consent to provide the personal information to us.

If you have previously agreed to us using your personal information for direct marketing purposes, you may change your mind at any time. We will provide you with the ability to unsubscribe from our email-database or opt out of communications. Please be aware we may need to request specific information from you to help us confirm your identity.

If you believe that any information we hold about you is inaccurate, out of date, incomplete, irrelevant, or misleading, please contact us using the details provided in this privacy policy. We will take reasonable steps to correct any information found to be inaccurate, incomplete, misleading, or out of date.

If you believe that we have breached a relevant data protection law and wish to make a complaint, please contact us using the details below and provide us with full details of the alleged breach. We will promptly investigate your complaint and respond to you, in writing, setting out the outcome of our investigation and the steps we will take to deal with your complaint. You also have the right to contact a regulatory body or data protection authority in relation to your complaint.

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We use “cookies” to collect information about you and your activity across our site. A cookie is a small piece of data that our website stores on your computer, and accesses each time you visit, so we can understand how you use our site. This helps us serve you content based on preferences you have specified.

Limits of Our Policy

Our website may link to external sites that are not operated by us. Please be aware that we have no control over the content and policies of those sites, and cannot accept responsibility or liability for their respective privacy practices.

Changes to This Policy

At our discretion, we may change our privacy policy to reflect updates to our business processes, current acceptable practices, or legislative or regulatory changes. If we decide to change this privacy policy, we will post the changes here at the same link by which you are accessing this privacy policy.

If required by law, we will get your permission or give you the opportunity to opt in to or opt out of, as applicable, any new uses of your personal information.

Contact Us

For any questions or concerns regarding your privacy, you may contact us using the following details:

Valkyrie Fitness Privacy Policy
https://www.valkyriefitnessyork.com