What does URAC’s GIRLS ONLY Boot Camp have to offer?
- Women only: This means you can sweat, push yourself, wear no make-up, and be yourself!
- Designed for women, Sessions will be targeted at all those soft spots (Booty, tummy and Arms). We will tone you down from head to toe!
- Fun, friendly and supportive, means that you will have the full support from the instructors throughout the program and we will be there to help you achieve your goals! You will work hard and push yourself to limits you never thought possible but in a fun and less serious way!
Girls Only Boot Camp Dates:
- 30th August (4 week program)
- 8th November (4 week program)
Extra Information:
How do I sign up?
You can sign up at the the URAC- University Recreation and Aquatic Centre:
Bld 13 Northfields Ave, University of Wollongong.
On signing up for the course you will need to fill in a pre- exercise questionnaire.
What should I expect at each session?
At the first boot Camp session your fitness will be tested and you will see where your current fitness is at! This entails:
- Beep test
- Muscular endurance strength test
- Core strength test
These tests will be conducted again at the end of the course so that you can see the improvement you have made during the 4 weeks of training!
Sessions will include:
- Sand Running
- Boxing
- Circuits
- Intervals
- Hills
- Strength, endurance and core strengthening exercises
What should I wear?
- Comfortable clothing (wear layers as you will warm up through the session)
- Proper running shoes (Slip On shoes/ Street wear are not advised)
What do I need to bring?
- Towel
- Full water bottle
- Medication if required (Ventolin etc)
Weather Checks
Bootcamp will take place rain, hail or shine. However in some circumstances, we may need to relocate the session to the University Recreation and Aquatic centre.
In these instances, we will still meet at the Fairy Meadow site, and will be directed from there.
Showers and Changing
- Showers and lockers are available at IC Health and at the URAC for your use during the course.
- We advise leaving all valuables in your car or in a locker at the Sport and Aquatic Centre.
Nutrition Tips
For many people early morning, high intensity training will be a new and challenging experience. Adopting an appropriate nutrition plan may help with increased energy, improved recovery and prevent feelings of nausea or dizziness.
The first week of Boot Camp will be an opportunity for you to create an awareness of how your body responds to early morning exercise.
However, we have provided some tips to get you off to a good start and to avoid a few hiccups along the way:
- Drink Water - if you are not in the habit of drinking 6 - 8 cups of water a day then get started now!! It is important to be well hydrated prior to exercising, as well as during and after training.
- Light meal before training - Toast, fruit or a muesli bar are ideal before training. Try to avoid dairy products prior to training as this tends to upset the stomach when you are exercising.
Injury Prevention
The aim of Boot Camp is to get fit and have fun, it is not designed to injure or hurt anybody. You are encouraged to work hard, but not to go beyond your limitations.
Learn to listen to your body, push the boundaries but also know when to pull back. An injury won't make the sessions enjoyable and that is no fun!
If you have an injury you should do the following:
- Bring it to the attention of the course instructor straight away.
- Seek medical advice.
- Work within the limits of your injury.
Instructors
Your course instructors are there to push you hard, make sure you train safely and make the sessions fun and enjoyable. They are all Fitness Australia qualified and registered and Senior First Aid qualified. They have spent a lot of time preparing the course to make it the best it can be.
A few points to note:
- Listen to instructors and follow their instructions
- Talk to them and let them know if you are having any problems
- Ask for their advice
- Don't be afraid of them!!!
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