"Traditionally, most of us associate boot camps with Army basic-training regimens. The boot-camp philosophy works in the military and has proven effective for civilians, too."

"Angie Maffey, 48, of Start Caring Wellness Inc. became certified as a personal trainer and a group fitness leader after having her fourth child. She participated in a variety of camps before creating her own, which she holds three times a week in five-week cycles in Denton."

"She motivates large groups by being upbeat and encouraging. She's able to share her energy and excitement with participants so they're glad to be there, even at 5:15 a.m."

"Some people register with a friend. Others arrive solo. Ms. Massey pairs everyone with a buddy to share food journals and report weekly updates."

""Their buddy is counting on them being there," she says. "There is a huge accountability factor with them. If their buddy isn't there, they are to call their buddy or e-mail them to make sure they're OK.""

""The purpose is to make people feel successful," says Ms. Maffey, a marathon runner. "This is a huge passion of mine. If I can change just one life, it will make a difference for me. It's all about lifestyle, not being a stronger or faster person.""

"Every camp and instructor offers something slightly different. What follows is a look at common features you'll find wherever you go. We've also included tips for creating a boot camp or for infusing boot-camp philosophies into your current fitness routine."

" Interval training is an effective and efficient way to train your body. It's a constant shift from the higher cardio zone that burns sugar and glucose to the lower, fat-burning zone, says Thom Allen, who teaches at gyms throughout Collin County."

""It's one of the best ways to work the cardiovascular system," he says. "There are short spans of high aerobic stress placed on the cardiovascular system, and then short periods of weight training or activities that aren't aerobic.""

" Alternate two minutes of cardio with three minutes of strength training, as Ms. Maffey does in her classes. She constantly changes the activity and intensity."

" You get a balanced, complete workout in an hour. Boot camp classes aim to work every muscle group. The mission is to combine overall conditioning with cardiovascular endurance, strength, agility and flexibility."

"Ms. Maffey says that means more than choosing an exercise for every muscle group. She tries to make sure the cardio complements the strength exercises."

" Addicted to working your upper body? Alternate an upper-body exercise after a cardio blast with a lower-body set after the next cardio. Continue to switch between upper- and lower-body muscle groups. This plan ensures a more balanced effort."

" A new workout awaits you in each class. It's fun. You never get bored, and you're always challenging yourself."

"Boot camps emphasize variety, which prevents routine. Instructors agree that your body will quit responding if you keep repeating the same exercise. To accomplish constant change, they alter the tempo and intensity of basic moves. They rotate participants through different cardio- and weight-training stations or engage an entire class in different group exercises."

""We never do the same workout twice," says Jay Johnson of Jay Johnson's Boot Camp Fitness. Mr. Johnson spent 20 years in the military before retiring. "Routine is the enemy.""

" Keep your workouts fresh, whether in the gym or at home, by incorporating new challenges. Incorporate a new exercise you read about in a magazine or saw a trainer use at a gym. Or, try different cardio machines or weight
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