BUILT IN GRACE
8 WEEK BOOTCAMP
MEET YOUR COACHES!
Coach Atlas, is a Howard graduate with her Bachelor’s degree in Exercise and Sports Science. Though originally from Mississippi, Atlas currently lives and trains in Washington, DC. She is the owner of Buildabody Training.
Through her own journey, Atlas realized her passion for teaching women how to become the most confident, strong version of themselves. Coaching for the last 3.5 years, Atlas has been able to help hundreds of women unlock new levels of discipline, resilience, and self love with a coaching system built on sustainable lifestyle changes and prioritizing training the mind for the body to follow.
"Move with Purpose" -Coach Atlas
COACH ATLAS
Coach Kay is an ISSA-certified personal trainer, NASM stretch and flexibility coach, corporate wellness director, and owner of KWallerFit. she holds a Bachelor of Science degree from Salisbury university in community health. She is originally from Cleveland, Ohio, however, currently based in DC and Maryland.
Growing up she played multiple sports and enjoyed being active. today her mission is to motivate, inspire, encourage, and guide others on how to reach their fitness goals through proper form, nutrition, and overall healthy habits.
“Work for the body you want, love the body you're in.” - Coach Kay.
COACH KAY
WHAT TO EXPECT
EVERY SATURDAY AT 9:00AM
DATES: January 4 - February 22
Over the next six weeks, you will have the opportunity to burn fat, lose weight, and tone your body into everything you've ever wanted while connecting, having fun, and meeting like minded women.
We are thrilled to have you join us on this transformative journey towards achieving the highest pinnacles of your fitness goals. Guided by our two expert professionals, you will be supported every step of the way to ensure you reach your full potential.
Goals and Expectations
Our primary goal is to help you reach your fitness aspirations through a structured and supportive program. Remember, this journey is about progress, not perfection. Stay curious, ask questions, and communicate any health concerns you may have so that we can address them promptly and tailor the experience to your needs.
This bootcamp is designed to be a comprehensive and supportive program that will push you to new heights. We're here to guide you, motivate you, and ensure you have everything you need to succeed. Get ready to embark on this incredible journey to a stronger, healthier, more fit you!
Let's make these eight weeks count!
Preparation Routine
Pre-Bootcamp Assessment:
Schedule a consultation with your physician to ensure you are fit to participate in the bootcamp.
Hydration: Drink at least 8-10 glasses of water daily to stay hydrated.
Consider an electrolyte drink during intense workouts to replenish lost minerals.
Workout gear:
Invest in comfortable, moisture-wicking workout clothes.
Ensure you have proper athletic shoes suited for various activities (running, jumping, lifting).
Rest and Recovery:
Aim for 7-9 hours of sleep each night to allow your body to recover and perform optimally.
Incorporate stretching or yoga sessions into your routine to maintain flexibility and prevent injuries.
SCHEDULE OF EVENTS:
Dynamic Stretching and Warm-Up We will prepare the body for the workouts ahead. This will help loosen up your muscles, reducing the risk of injury and enhancing your performance.
WARMUP
9:00 AM - 9:10 AM
For the next 40 minutes we will be providing a high intensity strength and conditioning circuit. Circuit is intended to challenge the body and mind; strengthen and tone muscles, enhance endurance, increase mobility and of course having fun while doing it!
WORKOUT
9:10 AM - 9:50 AM
The last 10 minutes of the workout will be dedicated to decompressing with static stretches led by Coach Kay. Following we will take a moment to be present with mindfulness + prayer, led by Coach Atlas.