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By Amanda Rittenhouse, For The Inquirer

The sun still sleeps at 6 a.m. as a line of women do squats and bicep curls to the music of Avril Lavigne in West Goshen Community Park. Even in 30-degree weather, the five women are wide awake and ready to tone under the instruction of the energetic Great Valley Adventure Boot Camp instructor, Jennifer Brango. For the West Goshen Great Valley Adventure Boot Camp, women arrive before sunrise and work out from 6 a.m. to 7 a.m. A few hours later, a second set of campers meets at Reeves Park in Phoenixville from noon to 1 p.m.

The women trade treadmills for tree-lined trails and do jumping jacks, squats, light lifting, pushups, running and obstacle courses without setting foot in a gym. Brango said that the campers range in age from 32 to 59 and come from a wide variety of fitness levels. Campers enroll in athree or five-day-a-week plan and meet for one hour each day. At the start of the camp a participant's measurements are recorded to track progress from week to week. The camp runs from Nov. 5 to Dec. 7 with one week off.

Brango, of Phoenixville, is a certified personal trainer with American Aerobic Association International and is certified as an Adventure Boot Camp instructor through the National Exercise and Sports Trainers Association. Adventure Boot Camp originated in Orange County, Calif., and the Great Valley camp is Brango's first. Brango said she planned to run another camp in the West Chester area, probably indoors, starting at the end of January.

The Great Valley Adventure Boot Camp is designed for females. The purpose of the all-female environment, Brango said, is to alleviate the fact that some women may be self-conscious working out in front of men. "Sometimes when men are involved it becomes more competitive and some women could be intimidated by that," Brango said. Each day of the outdoor boot camp is different but always involves intense exercise and a fun and motivational atmosphere, Brango said. She instructs campers to rest on weekends and sign an agreement to not consume junk food or alcoholic beverages during the camp.

Jeanne Jarmoska, 59, of West Chester, is a marathon runner and former physical education teacher, and a Great Valley camp participant. Jarmoska said she has always been active in fitness and sports but for the last four to five years has had trouble getting out to do it. Jarmoska said that Brango's program was inviting because there was friendly camaraderie among the women at the camp. "I've forgotten how exhilarated you feel after a workout. It gets me started on right foot for the whole day," Jarmoska said. Brango said that by using outdoor elements it keeps workout routines interesting. "When you are running up a hill, nature has control," Brango said. Brango instructs campers to bring five- to eight-pound weights to tone and a mat for sit-ups and push-ups. Each day, the campers build on different exercises, and Brango uses a combination of activities to mix up the camp including obstacle courses, mile runs and a nutrition workshop.

"My goal is to bring fitness to people who don't do it every day and for them to feel better about themselves," Brango said. Adventure boot camper Claire Hackett, 35, of West Chester, said she enjoyed using the whole park as a workout area instead of machines. Hackett said that since participating in the camp she was sleeping and eating better and was gradually building up her endurance. "I can do more things today that I couldn't do yesterday and I'll do more tomorrow than I did today," Hackett said. Brango said the outcome depends on how often campers attend but can result in a 3 percent to 5 percent body fat decrease, five- to 12-pound weight loss, a loss in inches, boost in metabolism, and a chance to better the way they feel after participating in the camp.

Testimonials

What did you like BEST about the boot camp?
Each day was motivating. Time flew by, the hour was over before you knew it.
The first couple weeks were very difficult for me. I came to camp very out of shape after not exercising for 5-6 years. I was skeptical that I’d keep up and stick with this program. Between aches and pains and health issues I had brought upon myself from lack of exercise and taking care of myself I was doubtful. I thought it would never get easier. One morning we were set up in stations. At one we had to leap frog over cones. I found it impossible to jump over with two feet together. So I sort of skipped over them. Not jumping at all. The last week of camp we did a similar program and one station was a leap frog over cones. We had to jump over for a minute (or two I forget) and rest for a very little amount of time. I found myself jumping with two feet right over those cones. It was then that it hit me. I realized that I not only was jumping with two feet over but had actually completed all of the tasks with out taking short cuts or feeling like I needed more time to recover. Seems like such an easy task for some but for me it felt like I was jumping over hurdles with two feet. I had come along way in only 4 weeks.
Running, although NOT my favorite has become an easier task. I participated in the two week/5day fat blaster. I started and ended that session confident and totally looking forward to getting up for the 5:30am class (crazy isn’t it).

Thanks Jen. You have been a great coach and you seem to really enjoy what you do. You make waking up so early seem so easy.
I found this to be an awesome experience. I’m totally glad I took the chance to try out the camp. I loved it and highly recommend it.

Alyce B.

What did you like BEST about the boot camp?
All the different daily workouts--working different body parts and feeling hurt every day in different muscles so you know you were working out that area. It was awesome--thanks so much and I have noticed a big change in my body even in two weeks!! I will be seeing you for another one for sure.

Megan I.

What did you like BEST about the boot camp?
It's a physical and mental challenge that you can look forward to overcoming each afternoon. Everyday is different, and you never know what you're in for- other than a solid workout. Plus, it's great to see measurable progress and results.
 

Rachel B.

Hi Jen!

I just wanted to express how much I appreciate what you have contributed to my life over the past 5 months.
Boot Camp has become an integral part of my life and I can hardly imagine a day without it! I have never felt so strong and in-shape in my life - even during my marathon days. I only hope that I can continue with some sort of regemen as the upcoming weeks unfold.
I have definitely got the "running bug" again and I thank you again for conceiving the idea to train for Broad Street.
Your spirit and creativity has made the daily trek in the dark beginning at 4:45 AM (with walking the dog) a wonderful way to wake up and start my day. Confidentially, the dog ain't too happy - but we've worked that out!

Thanks again for being there!

Jeanne J.

Three Time Camper

I look forward coming to Boot Camp. I feel stronger and more motivated. I enjoy the camaraderie of all the women in the class. They are motivational and inspirational to me.

Roe R.

This fitness and weight loss program is honestly the best gift I have given myself. It is motivating, stimulating and challenging…everything my old routine lacked. It jumpstarts my day and I have met a wonderful group of women from all walks of life. I receive dedicated personal instruction – I couldn’t ask for anything more in an exercise program. You need to do this for yourself.

Kristin Daniels

I have somewhat of an unusual testimonial I thought I'd share with you. On Wednesday after our hike I had a dentist appointment to have a crown work up on a tooth that broke. My dentist is here in Yorba Linda, and her name is Caroline Dang.....she's a great dentist. She was drilling away on my tooth when the anesthetic started to wear off.....I motioned her, and she stopped and gave me another shot and continued. She still wasn't finished when I felt the pain coming back again.....she had to stop again and give me yet a third shot to numb me so she could finish. She couldn't understand why the medication was going through me so quickly because I had to have a crown once before and that didn't happen. I mentioned that I had just gone on a "climb up Mt. Everest" that morning and she said that was it.....my metabolism was running so high that the medication was running through my body faster than normal. She was impressed.....so was I!

I really enjoyed the hike....even though I am so badly out of shape, I just hung in there and made it to the top.....like everyone else.....and boy was that view gorgeous! I appreciate that you lag behind for us slower ones.....you make us feel so good about ourselves.....I can't wait for next Wednesday's hike!

Thank you,
Barbara Taylor

I was completely bored with exercising. I have exercised my whole life and needed a change. It's great to be excited about my workout program again. I'm beginning by 3rd camp soon!

Pat Beckman, age 68

The Adventure Boot Camp is simply the best! I particularly like the variety of activities and the sense of fun that's built into the program. I really felt like I was getting the maximum benefit out of the program. I highly recommend the program to anyone wanting to improve their fitness and overall health.
 

Linda Landers

I have to admit I was a little skeptical about something entitled "Boot Camp". I envisioned a lot of yelling and not the most nurturing environment. However, since day one of camp, I have been nothing but thrilled to wake up and hang out with my newly acquainted friends. After two camps, I have learned so many new exercises that have stirred muscles I didn't know I had! The biggest change for me has occurred in my arms, hips and abs. I feel so much leaner and firm. I'm into a size 4 and my energy level has seen a significant boost. So, whether it's interval training with weights or yoga and Pilates, I look forward to every morning's new adventure. Lisa M.

Wow! What can I say about Boot Camp. I can say so much I don't know where to begin. I am 32 years old and have tried many different things to try and get myself into shape. Including working out with a personal trainer that cost me ALOT of money and just ended up hurting my knees. When I thought about doing Boot Camp the idea of getting up to workout at 6:00 in the morning freaked me out a little. Well, I am currently involved in my second camp. After the first 4 week camp I noticed a difference in my body composition that I never had prior. I have never really had a weight problem, yet was never really toned either. My legs and butt were on the flabby side, and as I get older I noticed it getting worse. Right now I feel so good in my clothes - I can't believe it. People have noticed a change in my body. My hips had started getting little fat pockets on the sides and those are GONE! I am amazed at the results of the training that John gives us. Getting up and working out at 6:00 has been easy to adjust to and believe it or not, I have lots of energy throughout the day. I Love Camp and John Ellis is one of the nicest guys I know. He is not your typical arrogant personal trainer type guy. He is awesome. He is so knowledgeable and so helpful in the morning to everyone in the camp. I can't say enough good things about him. I I love camp and I love what is happening to my body as a result of it!

Thank you for the dedication to all of us! You are awesome!
Lisa Gray

In February of this year, I started my first boot camp with John Ellis, I must say I was a bit unsure of my strength and abilities. Could I even keep up? Boot Camp? I've been there before! In 1988 I left the United States Marine Corps after serving eight years and being in the best shape of my life. Now, I'm a 47 year old female, 50 pounds overweight and in the worst shape of my life. I allowed allowed the corporate demons to suck up my soul for the past 12 years. I have tried every diet in the book from Weight Watchers, Fit For Life, drugs and personal training - unsuccessfully. Now it was time for a rebirth and I knew boot camp would do it. But could I handle it 22 years later when waking up at 0430 is a challenge in itself . Well John Ellis makes sure everyone at camp finds their personal success as he lifts our spirits and demands that each of us embrace our personal strength to the best of our abilities. As this was accomplished so was a gradual physical, emotionaltal transformation. Now while attending my third boot camp, I am stronger, healthier, with noticeable increased energy levels and have dropped one dress size. I have achieved my personal goals and much more . My weight, I no longer worry about because I feel too good to be preoccupied my with negative thoughts. This is truly a life changing experience and if your ready for the commitment, join the journey, come aboard. If not, stay home and sleep your way through life! I did it for 12 years. :-) !!

Sempre Fi
Pat Ortegel

I have been away from a fitness lifestyle for years. I replaced fitness for watching my bottom lines grow. I saw John's ad and was compelled to act for two reasons: #1: it didn't sound like a sissy camp. #2: I had no time management rationalizations to use against exercising locally from 6:00-7:00am, a time slot previously reserved for snoring. What is the result? I have more energy and I am proud of myself for getting something started. I did not choose this program because of John's extensive credentials. Now that I have done this for two weeks, I know that it is his expertise at working different muscle groups every day & incorporating different exercises that has made the workout difficult, and yet possible for me. The variety keeps it fresh and makes it a total body workout. I would highly recommend this program for anyone seeking to rekindle their love for a fitness lifestyle. Melinda, Coto de Caza

I arrived at boot camp overweight and out of shape - a true couch potato who loved food and hated exercise. But, I knew it was time for a change and John's boot camp sounded like just the cure. What I was really looking for was something to jump start me into better fitness and eating habits. What could be better than four weeks of intense fitness training with other women under the guidance of an experienced trainer? And the classes were great! The variety of activities and pace of the class made the hour fly by each day. Don't get me wrong, it was a lot of hard work. John pushed me harder than I would ever push myself working out alone. But he also allowed for the individual abilities of each participant. It didn't matter that I was the slowest or the weakest. What matters is that I worked at and improved at everything. And the results are impressive. During the four weeks, I lost eight pounds. I lost two inches each around my chest, waist, and hips. I also lost over one inch on each arm and leg. I improved my one mile run time by 10%. Plus, I have more energy than ever. Best of all, it has given me just the boost I was looking to attain. I'm now eating better, sleeping better, and exercising regularly. I have the hope and belief that I can continue my new fitness habits and my journey to a leaner and healthier me. And I'm looking forward to returning to future boot camps to challenge myself again.

Thanks!
Diana, RSM