Women's Weight Lifting & Fat Loss Program FAQs

Please reach us at kim@croftonbootcamp.com or 443-848-7999 if you cannot find an answer to your question.

Who is this program suitable for?

Women of all ages in all life stages. Specialty track offered for Peri and Post Menopausal women w/ a certified menopausal health and fitness coach.

Can beginners do this program?

ABSOLUTELY! This program is perfect for women of all levels, including beginners. Your trainer will meet you at your starting point and design your workout specifically for you with your goals, level, experience, age, and any limitations that you may have in mind.

Will this program make me too big/bulky?

ABSOLUTELY NOT! This is weight lifting program, not a body building program. We will lift properly to get stronger, develop lean muscle, make our bones stronger, and burn fat in a healthy way. Women have to purposefully TRY to "get big" from lifting weights and we simply are not working with that goal in mind nor are we supplementing to achieve those results (which hormonally cannot happen for women who are already suffering from depleting hormones.)

Can I do this if I have limitations from an old or nagging injury?

YES! Although you will be training with a group, this is not group exercise. It is personal training and your individual program will be designed with only you in mind, which includes any physical limitations that you may have. We have to listen to our bodies, but still work towards strengthening them. Your trainer will help you modify anything (pr remove anything) that is not suitable for your situation. Got a "bum knee"? No worries, we have experience with that. Have an old shoulder problem? We have you covered there too! Suffer from arthritis? This program is perfect for you! Chances are if you've seen it, so have we, with decades of experience training people from all walks of life. We are all about finding solutions rather than making excuses, You can trust us to partner with you and help you find the perfect path for your fitness and health journey!

What does the program consist of?

The program is a comprehensive program that focuses on building strength and lean muscle through weight training, mobility work (for joint health and injury prevention), and low or no impact fat burning cardio. Monday, Wednesday, and Fridays are dedicated to lifting weights. Tuesday and Thursday will combine 15 minutes of mobility work followed by 30 minutes of fat burning no impact cardio.

What is mobility work?

Mobility work is a type of training that focuses on improving how well your joints move through their full, controlled range of motion. It combines flexibility, strength, and control and results in helping you move better, pain-free, and with more control. Mobility work is especially important for women as they age and lose elasticity, becoming stiff and thereby limiting range of motion in joints such as shoulders, hips, knees, and the back. Age does NOT have to limit movement. Mobility work is a key aspect of longevity, independence, and remaining active and pain free in your 40s and beyond!

What is the onboarding session about?

Before the official start of the program on January 5, you will meet one on one with Master Trainer Kim Allafi. After a consultation she will take you up to the Lady's Only Gym and teach you the proper form of the exercises that are in the weight lifting program (to start off) AND determine what your appropriate starting weight should be for each. Clients will be lifting in accordance with the progressive overload principle so determining these weights and having proper form going into the weight lifting is key.

Do I have to commit to the entire 3 months?

Yes, a full 3 month commitment is required as admittance into the program will only happen quarterly so an empty space will not be able to be filled should you only wish to do part of the program.

Is there a price adjustment if I can't attend all 5 days a week?

No, the cost if $75/weekly regardless of the days attended or not attended. Clients are encouraged to come every day of the week but are permitted to come part time.

After the first 3 months what will happen?

The program will be ongoing and those ladies who wish to remain for another 3 months will continue their progress seamlessly. If there are any spaces that open up, only then will new people be permitted to join the group.

What if I cannot make one of the weeks?

Your spot is saved for all 3 months and your trainer can provide you with homework if you would like.

Do I have to be a Gold's Gym Member?

Yes, all CBC members must also belong to Golds. Anyone who does not can sign up for a discounted Gold Level membership for only $19/month- no contract required.

How do I sign up?

Reserve your spot in the Women's program online through the payment button under the Women's Program page and either book your onboarding session there or call/text 443-848-7999 to get booked! For Golds membership we will set you up with a manager onsite to get you signed up, which is super easy and only takes a few minutes.