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250-896-0203
www.mijosport.com
Welcome to MIJO Sport, the evolution in fitness that merges the principles of high performance athletic training with functional fitness. It allows all of us to become an ‘everyday athlete’ performing to the best of our potential for whatever life may bring our way.
Congratulations on taking the first step to a healthier, fitter and happier you! Now that you have taken the step to become your Everyday Athlete, it is our turn to formally introduce ourselves. We are MIJO Sport, a division of MIJO Corporation, a family owned and operated enterprise that offers services in the health and fitness, retail and design industries.
15+ years of experience in the fitness industry has allowed us to formulate unique and exciting methods to help you reach your fitness goals and beyond.
MIJO FITcamp is MIJO Sport’s take on ‘bootcamp’, and couples functional exercises with high performance inspired drills to provide it’s participants with a complete total body workout. FITcamp, standing for ‘Fitness Is…. Training Camp’ is designed to help you meet your fitness goals in a supportive and encouraging environment. Participants join MIJO FITcamp for all sorts of different reasons, for some Fitness Is…..
- For weightloss - For health - For high performance training - For buidling strength and stability - For fun!
Whatever your reason, you can expect to work hard and have a blast!
As a participant in MIJO FITcamp you become affiliated with a vast network of fitness leaders, healthcare professionals, and individuals just like yourself that will aide you in accomplishing your fitness goals. If at any time you require a healthcare professional, or specialist please refer to our affiliate section of this manual. With this welcome package you will find information on our various offerings, including details about MIJO FITcamp, Health History forms, Goal Setting materials, physical assessment tracking and nutritional guidelines and recipes. Use this manual as an aid to your training, allowing you to track progress and see results! We look forward to facilitating the exciting journey you are about to begin, and we hope you are excited about becoming the Everyday Athlete you are meant to be! Sincerely. Michelle Carpenter MIJO Sport
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MIJO FITcamp - Training for the Sport of Life
Whatever the reason this weekly training camp provides participants with a challenging total body workout in a supportive environment. Workouts are modifiable for all fitness levels, with emphasis placed on self-motivation and learning to push beyond mental barriers. Classes include the use of a wide range of equipment and bodyweight exercises, and utilize the principles of macro and micro cycling to allow appropriate periods for the body to rebuild and recover. Join us today for some of the best training of your life! SOOKE Tuesdays & Thursdays 6-7pm Saturdays 8:30-9:30am
What you can Expect from MIJO FITcamp…..
1. FITcamp Intake
- Meet with your instructor for 15minutes prior to the start of your first class
- Discuss what to expect your first class and how to monitor and modify how hard you are working
- Discuss your short and long term goals - Discuss proper exercise form and breathing
2. FITcamp Assessment
- Taken at the start and end of each session: o Measurements (if desired): chest, waist, hips, leg, arm o Weight (if desired)
- Physical Assessment: o Taken twice in a season (Fall, Winter, Spring, Summer); you
have the option to do it once or twice per season o Includes: cardiovascular testing, strength test, core/stability
testing and flexibility testing o Progress is recorded and tracked by your instructor, copies
provided to you after each assessment
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3. ‘Check-In’s throughout:
- Have a 15minute ‘check-in’ with your instructor mid-way through the session to discuss:
o Your progress towards your goals o Reassessing or resetting goals o Nutrition o Answer any questions you may have
4. FITcamp Phased Workouts
- MIJO FITcamp classes are structured to optimize your body’s ability to adapt and improve
- Classes will cycle through these phases within each session: o Fitness foundations o Endurance o Anaerobic Capacity o Strength o Power o Stability
How to be Prepared for your Workouts…
1. Dress in Layers! - Our classes are in the beautiful outdoors, so be prepared for the
weather. - Always dress in layers so that you can cool off or warm up when
needed
2. Bring Water 3. Wear supportive Footwear
- Be sure to wear appropriate footwear that offers support for a variety of exercises
- Avoid wearing the ‘shape-up’ style shoes for workouts
- Factor in that we are sometimes on uneven terrain
4. Be sure to have a small snack within 30 minutes of finishing the workout
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Meet our team of MIJO FITcamp Instructors…
Michelle Carpenter, BSc, 4th Dan WTF, BCRPA SFL
Co-Owner MIJOSport & Fitness Bachelor of Science in Human Biology Registered BCRPA Personal Trainer Registered BCRPA Supervisor of Fitness Leaders Confirmed 2013 BC FIT BCRPA Conference Presenter 2011 Island Fitness Conference Presenter 2012 BCRPA BCfit Conference Presenter 2012 BCRPA Fitlife Magazine Contributor Fitness Programmer, Recreation Oak Bay (2008-2011) Facilitator & Manual Writer for ActNowBC Prescription for Health Program 4th Degree Black Belt, WTF Olympic style Taekwondo Owner/Operator MIJO Taekwondo & Fitness Co-Creator MIJO Sport Combat Systems Instructor MIJO Boxfit Training Systems International competitor/National team member WTF Women’s middleweight (retired
2008) Specializes in personal training, sport specific, weight loss, new mom fitness,
POPAT/PARE preparation, martial arts cross training, bootcamp
Jonathan Carpenter, MES, 4th Dan WTF, BCRPA PT
Co-Owner MIJO Sport Registered BCRPA Personal Trainer Medical Exercise Specialist (MES) – In Progress 2013 Times Colonist Health Challenge Trainer Confirmed 2013 BC FIT BCRPA Conference Presenter 4th Degree Black Belt, WTF Olympic style Taekwondo Owner/Operator MIJO Taekwondo & Fitness Presenter 2011 Island Fitness Conference 2012 BCRPA BCFit Conference Presenter 2012 BCRPA Fitlife Magazine Contributor Creator/Instructor MIJO Boxfit Training Systems Co-Creator MIJO Sport Combat Systems Instructor MIJO Spin, MIJO TRX classes Specializes in personal training, sport specific, weight loss, martial arts cross training,
PARE preparation, advanced strength training
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GOAL SETTING
Understanding your goals and how to make them happen.
BE S.M.A.R.T WHEN PLANNING FOR YOUR SUCCESS
When starting any endeavour it is important to have an idea of why you are doing it and what outcome you would like to see happen. This is equally as important when planning for your health.
Setting goals is an effective way to change your current behaviours and habits. In order to be effective goals should be S.M.A.R.T.
S = Specific Be specific about quantities, type, time etc. M = Measurable Develop a way to measure if your goal was met or no A = Attainable Start by setting goals that are easily attainable in a short period R = Realistic Set goals that are achievable, that are not grandiose or unachievable T = Time Oriented Have a start and end point to your goal, otherwise you won’t know when to set new ones.
Here is an example of how to use the SMART approach:
Goal = To reach a healthy weight
Specific: Lose 15 pounds
Measurable: Weigh myself once per week. Take measurements every 3 weeks.
Attainable: Change the amount and type of foods I eat. Complete a minimum of 30 minutes of physical activity each day.
Realistic: Lose 1Lb each week
Time Oriented: Lose 15Lbs over the next 15 weeks.
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GOAL SETTING
Setting SMART Goals
MY GOAL IS:
____________________________________________________________________________________________________________________________________________________________________________________________________________________________________
I will attain my goal by following the SMART principle:
Specific: What exactly do I want to achieve? ________________________________________________________________________________________________________________________________________________________________________________________________
Attainable: How am I going to accomplish this goal? ________________________________________________________________________________________________________________________________________________________________________________________________
Realistic: What am I going to do to make this goal happen? ________________________________________________________________________________________________________________________________________________________________________________________________
Time Oriented:
Length of Time ___________________________________________________
Start Date __________________________ End Date __________________
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MOTIVATION & PROGRESS
How to Keep Motivated to Achieve your Goals
What’s Stopping You?
Once you make it a habit, it’s easy to be active. But most of us face some barriers at first. They may be related to a past bad experience, concern about our level of ability, or any number of other issues in our daily lives.
Here’s a list of some of the most common barriers and some strategies to help you overcome them.
Barriers to Being Physically Active Strategies
You don’t like to sweat when you exercise……..
Choose a low impact and moderate intensity activity you ENJOY like gardening or trail walking.
You lack energy to exercise…… Try to fit your activity into the part of the day when you feel your best. Are you a morning person? Then try getting active before you start your day. Feel energized after work? Then get your 30 minutes of activity then.
You don’t have enough time in your day……..
Come up with ways that you can turn your regular daily happenings into physical activity: - Work on the 4th floor? Then take the stairs not the elevator - Park a few blocks away from work and walk briskly until you’re at your desk. - Waiting while your child is at swimming? Walk a couple of laps around the rec center while you wait.
Lack of Motivation…….. Commit to a workout buddy, hire a personal trainer or take a class. Having someone or something (like a registered fitness class) to be accountable to increases the likelihood that you will get your exercise done!
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MOTIVATION & PROGRESS
Strategizing for your Success!
POTENTIAL BARRIERS TO MY SUCCESS
MY STRATEGY TO OVERCOME THEM
ACTIVITY ADVICE Everyone will experience small or large barriers to the success of their activity level. Being tired, lack of motivation, soreness, lack of time are very common things that may discourage you from continuing on….. before you start your new active life make a list of what might stand in your way and how you plan to combat this problem when it arises!
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CLIENT HEALTH HISTORY FORM - FITCAMP (Please Print)
Today’s date:
CLIENT INFORMATION
Last name: First: Middle:
Mr.
Mrs.
Miss
Ms.
Birth date:
Age:
Street address: Home phone no.:
( )
Postal Code: City: Cell phone no.:
( )
Occupation: Email:
How did you hear about us:
Insurance
Plan
Hospit
al
Family
Friend Website
Yellow
Pages
Other
HEALTH & FITNESS INFORMATION
Please remember to also complete the Par-Q Form
1. Have you had any bone, joint or muscle injuries in the past? Check and Explain.
Shoulder Knee Hip Ankle Foot Wrist Neck
Head Arm Legs Chest
Stomach Lower Back Upper Back
Details:
__________________________________________________________________________________________________________________________________________
__________________________________________________________________________________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________ _____________________________________________________________________
_____________________________________________________________________
250-896-0203
www.mijosport.com 2. Do you have any chronic illnesses? Check and Explain.
Diabetes Osteoporosis Arthritis Stroke Asthma Heart
Cancer Thyroid Kidney Liver Lung Epilepsy High Blood Pressure High Cholesterol Other
Details: _____________________________________________________________________
_____________________________________________________________________ _____________________________________________________________________
_____________________________________________________________________ _____________________________________________________________________
_____________________________________________________________________ _____________________________________________________________________
_____________________________________________________________________
3. Do you take any Medications, prescribed or over the counter?
If Yes, Provide details
4. Do you have any other health concerns that may otherwise interfere, or affect you
becoming more physically active? Y/N
5. How many times are you physically active per week?
6. What are the fitness goals you would like to achieve?
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7. Are you training for a particular sport? If so please provide details
8. Please indicate which days you would like to register for:
Tuesday 8:30am Thursday 8:30am Saturday 8:30am
Tuesday 6pm Thursday 6pm
IN CASE OF EMERGENCY
Name of local friend or relative: Relationship to you:
Home phone no.:
Work phone no.:
( ) ( )
Client signature Date
ASSESSMENT INFORMATION
NOTES RHR Weight Step Test
(2min)
Squat & Press (reps/lb)
Lateral
Raise (reps/lb)
Push-ups (max
reps) Squats (1min)
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www.mijosport.com AGREEMENT AND RELEASE OF LIABILITY
I, _________________________________ hereby acknowledge and fully understand: THAT my presence and activities are completely at my own risk, and I do hereby indemnify, release, and
forever discharge MIJO Sport, it’s instructors, members, agents and any other person or person’s connected with the business against and from all liability and responsibility, and from all claims for personal injuries or any loss of personal property sustained by me or injuries or damage to person or property of other caused by me while engaged in fitness class or activities at the said, or while in or near the premises or place of activity of the said class and THAT the exercise and fitness program(s) and the use of the exercise equipment offered by MIJO Sport can
provide cardio respiratory fitness, muscular strength, muscular endurance, flexibility and body composition. I am also aware of the inherent risk of serious physical injury and other damages associated with the use of the equipment and participation in the programs(s). I understand that each person (myself) included has a different capacity for participating in such activities. I am aware that all activities offered are educational, recreational or self-directed in nature. I assume full responsibility during and after my participation in such activities and for my choices to use or apply, at my own risk, any portion of the information or instruction I received. I also agree NOT to participate against my doctors order. THAT part of the risk involved in undertaking any of the activities is relative to my own state of fitness or
health (physical, mental, or emotional) and the awareness, care and skill with which I conduct myself in any of the activities at MIJO Sport. In addition I understand that I am free to withdraw from, reduce or modify my involvement in any of the activities and I realize that I should do so on recognition of any signs of physical discomfort which may include: transient lightheadedness, fainting, abnormal blood pressure, chest discomfort, leg cramps, nausea, etc. THAT I will pay my class fees when due, and in accordance with regulations set down concerning such
dues, and that the fees paid will cover the term for the period only, and that no credit or refund in any form shall be made would I not attend classes for whatever reason. I have read the above list of possible risk associated with the fitness-training program developed and implemented by a certified fitness trainer employed by MIJO Sport. ________________(initial) I consent to taking all of the above noted risks by voluntarily participating in the fitness program designed and implemented by a certified fitness trainer employed by MIJO Sport. _______________(initial) I declare that I have read, understood and agree to the contents of the INFORMED CONSENT AND RELEASE FORM AGREEMENT in its entirety and will not hold MIJO Sport liable for any actions arising out of or connected with the services provided by MIJO Sport and hereby release and discharge MIJO Sport from any such claims or actions. SIGNATURE OF APPLICANT(or guardian) _____________________________________________________________ PRINT NAME_______________________________________________ DATE(MM/DD/YY)_______________________
