• Why Bottoms Up! Boot Camp?
• When and where does the group meet?
• What will I get?
• What can I expect each day?
• What will I learn?
• What results will I see?
• What nutrition guidance will I receive?
• Why should I choose to train with you?
• What experience do you have?
• How many people will be in the group?
• What is the cost?
• Will child care be provided?
• Is this program really for everyone?
• How do I sign up?
• What do others say about you?
• What if I need more information?

Why Bottoms Up! Boot Camp?
Bottoms Up! Boot Camp is a great way to get the personalized attention you need while sharing the fun, encouragement, motivation, accountability, and social support of others. This boot camp program gives you personalized workouts and individualized instruction at an affordable price.

The benefits of regular physical activity are well-known, but many people do not know how to incorporate regular physical activity into their lives and need help to develop healthy habits. And if they are already active, they are not sure if their workouts are effective.

• How much weight should you be lifting?
• Are you exercising within your target heart rate zone to maximize the amount of calories and fat you burn?
• Are you stretching properly to avoid injury and soreness?

This is where Bottoms Up! Boot Camp comes in. By providing professional guidance, assistance, and motivation in a group setting, I can help you achieve your fitness goals. I will help you achieve more than you would on your own--I want to see you succeed as much as you do!

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When and where do the groups meet?
Bottoms Up! Boot Camp will meet as needed at Non-Stop Fitness, 2641 US Hwy 17 S, Richmond Hill, GA. Please contact Shannon at shannon@shannonganun.com for the latest schedule.

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What will I get?

• 18 hours of cardiovascular exercise, weight training, and flexibility work.
• 12 hours of additional workouts
• Initial and final fitness assessments, which includes measurement of the following:
  • Weight
  • Body fat using calipers
  • Body measurements (chest, waist, hips, right thigh, left thigh, right upper arm, left upper arm)
  • One-minute push ups
  • One-minute sit ups
  • Cardiovascular endurance (three-minute step test then one-minute heart rate)
  • Flexibility
• Weekly weight measurement
• Bottoms Up! Boot Camp Training Manual, which summarizes what you need to know to work out safely and effectively during the program and beyond (Click here for the Table of Contents.)
• Nutritional advice on how to eat healthfully
• Accountability
• Motivation to exercise

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What can I expect each day?
We will be doing a variety of exercises to keep you motivated. You won't just be jogging or using machines-you'll be doing circuit training, yoga, Pilates, kick boxing, free weights, and more. We will use a variety of exercises, weights, machines, drills, and games to challenge your body and mind.

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What will I learn?
At the beginning of the session, you will receive the Bottoms Up! Boot Camp Training Manual, which summarizes what you need to know to work out safely and effectively during the six-week session and beyond.

This manual contains comprehensive fitness plan samples, weight loss guidelines, inspirational quotes, behavior change ideas, interval training programs, on the road/at home full body workouts, weight training principles, web resources, and much more. (Click here for the Table of Contents.)

At the end of the six-week program, you will have learned what you need to know to continue working out and improving your health. Plus, you'll have the manual to use as a resource.

Throughout the session, we will work on strategies to make fitness "fit" into your everyday life. You will walk away with a comprehensive individual fitness plan that is based on your needs and likes.

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What results will I see?
If you make a commitment to this program, you will see results. You will be stronger and more flexible, and you will be able to work out longer and harder.

You will see benefits in your everyday life, too—you will have more energy and improved mental concentration. You will look better and feel better.

Most importantly, you will have learned what you need to know to continue working out and improving your health.

In order to see these results, you must make a commitment to the program and to improving your health. We will spend 18 hours together throughout the six-week program, but that still leaves 990 hours on your own. Your ultimate success is up to you.

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What nutrition guidance will I receive?
Experts estimate that proper nutrition accounts for about 75 percent of your overall health. Using my copyrighted Weight Loss Principles as a guide, you will learn how to commit to sound nutrition principles to get the most out
of your Bottoms Up! Boot Camp experience.

You'll learn the proper ratio of carbs, protein, and fat in a healthy diet, the difference between "good" fats and "bad" fats, and how to plan healthy, nutritious meals and snacks. You'll also learn how skipping meals slows your metabolism and what to eat to speed up your metabolism and keep it stoked.

You will learn how to keep a daily nutrition and fitness journal and what what options you have for free online nutrition and fitness journals.

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Why should I choose to train with you?
If you complete this six-week program, you can be assured that I will be as committed as you are to helping you achieve the results you're after. You will be working hard and challenging yourself during this program, but you will be having fun too. You will find the group setting fun and motivating and my passion for fitness contagious!

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What experience do you have?
I am an ACE-certified personal trainer and an AFAA-certified group fitness instructor. I have been involved in the fitness industry for more than 19 years. I am proud to say I lead a fit and healthy lifestyle, and I'm ready to show you how you can too.

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How many people will be in the group?
The group will consist of a maximum of 6 clients.

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What is the cost?
The total cost for the entire program is $198 per client.

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Do I have to be a member of Non-Stop Fitness?
Yes. If you are not a member, please ask at the front desk of Non-Stop Fitness about special rates for Bottoms Up! Boot Camp members.

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Will child care be provided?
Free child care will be provided as part of your membership at Non-Stop Fitness.

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Is this program really for everyone?
Yes! Whether you are just starting a fitness program or are a veteran exerciser trying to reach a new fitness level, this program is for you. If you are ready to make the investment in yourself and your future, my experience, enthusiasm, and expertise are just what you need.

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How do I sign up?
Registration will be taken on a first-come, first-served basis at Non-Stop Fitness, 2641 US Hwy 17 S, Richmond Hill, GA. The spaces in my Bottoms Up! Boot Camp fill up quickly, so sign up now to secure your spot.

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What do others say about you?
I participated in Shannon's Bottom's Up! Boot Camp for six weeks and the results were amazing. I lost 15 pounds and three inches. As a result of the Bottom's Up! Boot Camp, I not only looked better, but felt better too. Through the Boot Camp, Shannon taught me what it is to really live a healthy lifestyle. She educated me on nutrition and taught me how to change the way I eat for life. I had always thought that I ate pretty healthy, but boy was I wrong! I was so happy with the results that I then signed up for another training session with Shannon. Shannon has changed my life, and now because of her, I am 30 pounds lighter and in the best shape of my life. Shannon is a great motivator, and if you are looking for a way to improve your overall health and fitness level Bottom's Up! Boot Camp is the way to go!

-Heather Press
Richmond Hill, Georgia
March 2008

Your course has taught me quite a bit and has changed some of my poor habits. Everyone should have an opportunity to spend eight weeks in your program.

-Richard J. Reusch, Lt Col, USAF NC
Okinawa, Japan
September 2006

I trained with Shannon in September-October 2006 and lost 15 pounds and have continued to lose 10 more pounds using her program as my basis. Even with all the knowledge I already had on fitness, this challenge gave me the motivation I needed to get started again.

I am truly grateful for Shannon's dedication to fitness and helping others with theirs, as well as being a good listener. She gave me the tools, motivation, and self confidence that helped me to achieve my goals. It is her personalized effort that makes her class a step above. Keep up the good work!

-Gale Rodgers
Okinawa, Japan
October 2006

Shannon is an extremely motivating trainer. She encompasses all aspects of physical fitness into the program. Shannon keeps the workouts interesting challenging, and makes you a stronger person inside and out. She also gives great nutritional advice. She never yells at you or gives you a diet to follow that is not maintainable. I never felt deprived of food and always felt better after each workout.

Shannon helps me accomplish my fitness goals. She helped me to lose 3 inches in my hips in 5 weeks. I have lost 1½ clothes sizes in less than 3 months. I would recommend Shannon to anyone interested in improving ones physical fitness.

-Christine Graham
Okinawa, Japan
December 2006

I joined Shannon GaNun's personal training class to lose 10 pounds and gain accountability and structure for myself. What I learned in the 8-week class was much more than that. I learned I'm worth it; I deserve to lose weight and be happy with me. I learned that losing weight faster isn't better, your body needs a certain amount of calories, and 1-2 pound a week loss is normal. I also gained knowledge about calories-I used to think to lose weight I had to eat 1,000 calories a day-and I learned why that doesn't work.

Shannon also taught us that exercise can be fun and challenging. She also made me feel like I could do it. Having been the biggest person in her class, I thought I'd be too intimidated to fully participate in the class--but it turns out that I really felt needed in the class and the support was amazing. I would recommend anyone who has been thinking about snapping out of a long-term self pity party with their weight to get in contact with Shannon--she is the one who will get you on the right path to good health and happiness with yourself!!! Because of what Shannon has taught me I'm confident that I can and will reach my goals!

-Marina Walker
Okinawa, Japan
December 2006

Writing this testimonial is my pleasure, as people hear enough from me about how happy I am with Shannon's program and its proven results. I lost 30 pounds with Shannon's professional and personable assistance. She really sparked a lifestyle of fitness for me. I see the reduction in my waistline and on the scale; and more importantly, I feel better. Thanks for everything, Shannon! I am ready to tackle a great New Year!!!

-Kathy Latham
Okinawa, Japan
December 2006

Shannon is very encouraging and motivating. She is extremely knowledgeable regarding cardio, weights, yoga, and aerobic programs. Shannon adapts workout routines to fit my needs, and her advice regarding both exercise routines and nutrition are very helpful. Shannon suggests a variety of different workout routines to prevent "burnout."

-Angela Grant
Okinawa, Japan
December 2006

I have worked with Shannon for about seven months, and in that time she has helped me become fit, strong, and confident. She is creative and keeps workouts interesting, which is what keeps me coming back. The thing I appreciate the most is that Shannon is motivating and encouraging and makes me want to work hard. Although she is tough and demanding, she is also kind and understanding and never makes me feel badly about myself if I'm having an off day. Shannon knows what she's talking about and focuses on total body health rather than just weight loss. It's obvious that she wants to share her knowledge and experience to help me learn how to maintain a healthy lifestyle for the rest of my life. For Shannon, it's all about healthy living as a means to a longer, happier life.

-Marisa Walpert
Okinawa, Japan
January 2007

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What if I need more information?
If you have any questions or need further information, please contact me at shannon@shannonganun.com; 912-727-3831; or 912-398-8417 (mobile).

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