Frequently Asked Questions

Here are the common questions (FAQ’s) we receive that tell you all about our programme:

  1. When are boot camp classes offered?
  2. How long is each boot camp?
  3. How does the “2-week testdrive” process work?
  4. How do I get invited into the programme?
  5. How much does the programme cost?
  6. What do I bring to boot camp?
  7. What do I wear to boot camp?
  8. How do I receive updates, emails, etc.?
  9. How does nutrition factor into the programme?

1). When are boot camp classes offered?

Fitness Boot Camp offers 30-minute express workouts for busy professionals that run Monday, Wednesday and Friday mornings in Rondebosch (University of Cape Town) and Monday, Tuesday and Thursday afternoons in Pinelands. All boot campers are required to select one class time and location for each phase of boot camp. Below is a list of our current bootcamp offerings:

Rondebosch – UCT (morning): Monday, Wednesday, and Friday at 06h00-07h00

Pinelands (morning): Monday 09h00 – 10h00 & Friday 09h30-10h30

Pinelands (afternoon): Monday, Tuesday and  Thursday at 17h30-18h30

Arrival Time:
Each boot camp instructor will arrive on location and open the doors 15 minutes before the official start of the workout. At our morning boot camp this means the doors will be open from 06h00 and the official workout will start from 06h15. Campers are expected to use this 15 minutes to go through their own personal improvement routine which is taught to each individual at the orientation and progressed throughout the programme. This is also the best time to discuss any questions, comments or concerns with the on-site trainer before the start of the workout.

Please note that our main focus is keeping our boot campers safe and healthy. Thus, each class begins with a complete, state-of-the-art warm-up emphasizing mobility and muscle activation to best prevent unwanted injury and to allow for a more effective workout. Late arrivals will not be allowed to workout without a proper warm-up. Boot campers who arrive late on an ongoing basis will be subject to membership suspension or termination (this is reviewed on a case-by-case basis).

Departure Time:
Each boot camp instructor will remain for up to 20 minutes past the official end of each workout – this includes an extra 10-15 minutes following the completion of each 30-minute session to address any remaining personal questions or concerns.

Campers are also highly encouraged to use this time to perform their post-workout routine consisting of corrective stretching and self-massage to best prevent nagging aches and pains and reduce post workout soreness. However, this programme caters to busy professionals, and we do understand if you need to leave immediately at the end of each workout. In this case, boot campers are expected to perform their post-workout routines at another time for best results.

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2). How long is each boot camp?

Fitness Boot Camp’s membership program operates on a 3-weeks on, 1-week off training schedule. This format has been scientifically proven to maximize training results while providing the necessary planned mental and physical regeneration/recovery for long-term success and injury prevention. The sole exception is a 3 to 4-week break during the busy end of year holidays (over Christmas and New Year) to provide complete recovery from a solid year of training.

2012 Training Calendar:

Phase #1- Jan 9th to Feb 3rd

– Orientation: Saturday, 7th Jan

Phase #2- Feb 13th to March 2nd

– Orientation: Saturday, Feb 11th

Phase #3- March 12th to March 30th

– Orientation: Saturday, March 10th

Phase#4- April 11th to May 2nd

– Orientation: TBC

Phase#5- May 7th to May 25th

– Orientation: TBC

Phase#6- June 4th to June 29th

– Orientation: Saturday, June 2nd

Phase#7- July 7th to July 27th

– Orientation: TBC

Phase#8- August 6th to August 24th

– Orientation: Saturday, August 4th

Phase#9- September 3rd to September 21st

– Orientation: Saturday, September 1st

Phase#10- October 1st to October 19th

– Orientation: Saturday, September 29th

Phase#11- October 29th to November 16th

– Orientation: Saturday, October 27th

Phase#12- November 26th to December 21st

– Orientation: Saturday, November 24th


***END OF YEAR 3-WEEK BREAK: Training resumes on Monday, January 14th 2013!

Each of the 12 official boot camp phases includes our full programme of:

  • Express boot camp workouts (3 x per week),
  • Nutrition programmes
  • Goal achievement workshop
  • Support & Accountability

All members are also provided with workout and nutrition downloads and resources in the Member Zone.

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3). How does the “2-week testdrive” process work?

Fitness Boot Camp is an invite-only membership programme. We use the 2 week testdrive/trial period to assess if our programme is the right long-term fit for each testdrive/trial member. It is also a great opportunity for people to come and look at what we do and how we do it in order to see whether the programme suits them prior to making any commitment.

We have chosen to do this, rather than just open the programme to all, to ensure that the people who come to boot camp really want to be there and are interested in making some serious changes in their life.

The 2 week testdrive of boot camp is only offered during the first 2 weeks of each new phase of boot camp out of fairness to our current members. All testdrive/trial members must complete our initial boot camp registration form.

All interested testdrive members must also attend our boot camp orientation. This boot camp orientation is designed to help prepare you for boot camp and answer any questions or concerns prior to the first workout of the new phase of fitness boot camp.

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4). How do I become a member / get invited to join the programme?

During the 2-week testdrive we expect each testdrive member to attend at least 5 out of the 6 workouts. This shows us that you are serious about getting results. Exceptions are made on a case-by-case basis, so please advise your boot camp trainer in advance of a potential scheduling conflict.

Attendance is certainly not the only factor we monitor. We want to see that you are having fun and that you are bringing a positive attitude to the group.

Bottom line: If you make as many workouts as you can, work hard, and bring a positive attitude, then you are the type of person we love to have in our boot camp programme and you would have put yourself in the best position to get invited to join our boot camp membership programme.

Note: If you have received a specific membership giveaway through a special promotion, competition or charity event then the invite process will not apply until the end of your extended trial.

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5). How much does the fitness boot camp programme cost?

Fitness Boot Camp is a monthly membership programme. Campers can choose from a 3-month, 6-month or 12-month membership after their 2 week testdrive at a level that best suits their schedule and budget as outlined below.

3 Month Membership entitles you to:
– attend 3 boot camp phases
– utilise Carb rotation diet or Rapid Fat Loss Nutrition Plan
– access “8 habits to excellent eating”
– attend grocery store tour
– attend nutrition workshop
– all this for R450 per month (for 3 months)

6 Month Membership entitles you to:
– attend 6 boot camp phases
– utilise Carb rotation diet or Rapid Fat Loss Nutrition Plan
– access “8 habits to excellent eating”
– attend grocery store tour
– attend nutrition workshop
– all this for R400 per month (for 6 months)

12 Month Membership entitles you to:
– attend all 12 boot camp phases,
– utilise Carb rotation diet or Rapid Fat Loss Nutrition Plan
– access “8 habits to excellent eating”
– attend grocery store tour
– attend nutrition workshop
– all this for R350 per month (for 12 months)

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6). What do I bring to boot camp?

Each boot camp member is expected to bring the following items to each workout:
– a water bottle
– your own exercise mat or towell
– a wipe-down towell
– a foam roller, massage stick and/or tennis ball (we can help you with these items – and will chat to you at your orientation about this)
– an exercise bag to hold all the above-mentioned items
– and the most important item to bring is a smile and an attitude to have some fun and work hard!

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7). What do I wear to boot camp?

You should wear comfortable, breathable clothing. Shorts, t-shirts, tracksuits are what most boot camp members wear. Please do not wear clothing that is too loose as then the trainer working with you is unable to see whether you are performing exercises with the proper technique.

In terms of shoes: Running or walking shoes and cross trainers are the most suitable. Some of the common brands are: Asics, New Balance, Adidas, Puma, Nike, Saucony. Please feel free to ask your boot camp trainer for his/her recommendations as regards the best footwear for boot camp workouts.

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8). How do I receive updates, email, etc.?

All campers will receive a welcome pack at the orientation. You will also be able to fill in the online registration which ensures we have all your details to keep you updated and ensure you receive all the important boot camp programme information and updates.

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9). How does nutrition factor into the fitness boot camp programme?

Our goal is not to overwhelm you with information, but rather to ease you into adopting healthier dietary habits for long term success. All testdrive members will receive a complimentary nutrition quickstart plan that will help provide you with some essential basics to get the ball rolling in the right direction.

At the end of the testdrive period, all new paying members are eligible to attend the grocery store tour and nutrition workshop. It is here that we help you develop a plan to get the results you deserve through sharing the way to eat for optimal health, performance and body shape.

New paying members will also have access to The Carb Rotation Diet from registered dietician Jayson Hunter, the Rapid Fat Loss Nutrition Plan which includes “belly fat burning” mealplans, recipes and shopping lists. These can be downloaded instantly in our fitness boot camp members only website at

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