ROSEMARY CHICKEN

Ingredients:

1 small onion, chopped
3 stalks celery, cut into pieces
4 chicken breasts
1 t. dry rosemary or 1 T. fresh
1/2 head cabbage, cut into wedges
1/2 t. salt and pepper (or salt substitute)
1 c. tomato juice (or blend fresh in food processer)

Mix the chopped onion and celery, put 1/2 in bottom of roasting pan. Sprinkle rosemary on the chicken and place on top of the onion/celery. Place other veggies around the chicken. Sprinkle with salt and pepper and pour tomato juice over all.

Cover roasting pan and bake at 350 for 1 hour. (uncover last 10 to 15 min)

Frequently Asked Questions

Boot Camp sounds really hard how do I know if I can do it?
Yes! If you are presently working out regularly – you can do boot camp, but yes it WILL be hard. If you have not done any type of cardio or strength training, you should still be able to do boot camp. In boot camp you will be working at your own pace and the only person you compete with is yourself. If you have an injury or medical issue, example lower back, knee, foot problems, high blood pressure or heart problems etc. you should seek the advice of your doctor before starting any exercise program. We can in most cases modify the workout for you.

How much does it cost? This is usually the first question asked, understandably as we all have budgets. The cost for a first time camper is $169.00. Since we focus on not only exercise we want to help you create a healthy lifestyle. You will receive nutritional guidelines to follow, sample menus, and the opportunity to keep a food diary that we will assess weekly. We will give you tips and suggestions to help you along the way. How much is your health worth? It has been said that prevention is the best medicine.

Do I have to choose a specific time?
Yes you will need to sign up for a specific time, but we try to work with your schedule, if you need to change your time you can do so by calling in advance pending availability. Available times offered are 6:00AM – 7:15AM – 6:30PM.

Where is the camp located?
Our Boot Camp meets at the Grayson United Methodist Church and at Grayson Park both are located on the corner of Rosebud Rd and Grayson Parkway.

What if I need to miss a session due to work travel?
For best results Boot Camp clients are expected to attend every workout. However, we understand that work travel, and unexpected obstacles occasionally pop up. We will credit you 3 workouts missed up to 3 workouts, as long as we have 24 hr notice either by email, text or phone call. This credit is non-transferable and must be used immediately following your scheduled session. There are no cash refunds.

I need to lose weight, will this help?
Everyone’s body responds differently but you will be burning lots of calories during these workouts, but you will also need to follow a healthy eating plan to see the best results.

Will I get weighed and measured before we begin?
Yes, we will weigh, measure and perform a body fat test before and after to assess your improvements.

Do I need any special equipment or clothing?
You should dress according to weather, as much of the training will be out side. You will also need shoes with good support, we suggest running shoes. Please bring a towel to wipe your sweat…. you will sweat and a work out mat! You may also want work out gloves. Bring lot’s of water!

What do I do when I complete boot camp?
Fitness is not a one time get fit quick deal. Fitness is a way of life. The quality of the life you lead is up to you. After you complete boot camp, you will want to keep going. Many boot campers join boot camp again. After completing your first boot camp you can participate in boot camp flex. Ask your trainer for details.

How Is Just us Girls Boot Camp Different Than Other Fitness Boot Camps?

• Just us Girls Boot Camp is so much more that just a workout! We specialize in women’s fitness for all levels and abilities who are looking to lose weight, reduce body fat, have more energy and get stronger; so come and enjoy a challenging and effective boot camp workout. Register online for one of our next camp. Our location in Grayson is convenient to Loganville, Lawrenceville and Snellville.
• Each day is different at Just us Girls Boot Camp. With most programs, your body eventually adjusts and you reach a plateau. With Boot Camp you will be constantly challenged. The program is designed for all levels of fitness. Each group includes women who have never worked out, marathon runners, and everyone in between. You give 100% at your level. Boot camp gets you out of the gym and into the fresh air for a workout everyone can participate in, reap benefits from, and enjoy. Body composition, measurements, body weight, and fitness testing are done at the beginning and end of the 4 week session to help you gauge your results .
• We get to know you. We keep our boot camp sessions large enough to have group fun, but small enough to get to know you by name. We know your goals, as well as your obstacals and work with you to overcome and be sucessful.
• Additionally, we combine a healthy eating plan to create a results based program that allows you to experience real results in only 4 weeks. Whether you are looking for a weight loss exercise program or just to kickstart your fitness routine, our fitness boot camp program can help you reach your goals. Start now to enjoy your amazing results!

How Do I Register?

How Do I Register?

It’s easy. Just us Girls Boot Camp. Space fills up fast, Register Now to secure your space!

If you have any additional questions or would prefer to register with our staff personally, please call the Just us Girls Office at 877-214-7112 or

E-mail: justusgirlsbootcamp@yahoo.com

See you in Boot Camp!

What can you expect from a Fitness Boot Camp, Just us Girls Style?

Here is what you can expect from a Fitness Boot Camp, Just us Girls Style:

• 4 weeks of camp. 3/4 days a week of, challenging, and fun group exercise
• Time friendly. 60 minutes start to finish
• Specifically designed workouts that can accommodate a wide variety of fitness levels
• Equipment that challenges all the muscles of the body. Kettlebells, sandbags, flexbands, medicine balls, bodyweight, tires, and much more
• All facets of fitness included in each class. Fat loss, strength, flexibility, conditioning, power, endurance, muscle tone
• Full body, interval type training. The absolute best for weight loss, fat loss and strength gains
• Weekly nutrition tips and hand outs to help expedite your weight loss & fat loss goals
• Look better naked
• Enjoy meeting new people, make new friends, with similar goals as you
• Fun, cooperative, team-like atmosphere
• Not a military style fitness bootcamp. We will not yell at you
• Laid back feeling, conducive to constant progress
• Fitness games included. You won’t even know you’re working out
• Gain more energy, confidence, self-esteem
• You never know what to expect. Each day is different. Just show up and expect to have a great, fun, challenging fitness boot camp workout
• Get into bathing suit shape– and stay that way
• Fit into your skinny jeans again
• Un notch your belt buckle 1 or 2 more rungs
• Boot Camp Sessions run 4 weeks on with 1 week off throughout the year so there is no plateaus
• Discounts for students, family packages, and buddy packages
• Enhance all aspects of your life! Physical, emotional, mental, spiritual
• Costs just a fraction of what you would pay for one on one personal training
• Your instructor is a certified fitness professional that will get to know you and cares about your success