"It's hard but it works." Once I heard these words from a friend I immediately signed up for the rigorous fitness class known as Boot Camp held in the Botanical Gardens every week.

Never one to shy away from a challenge, I was delighted to have located an outdoor class which promised effective results just in time for the beach season. Outdoor classes at 9 a.m. on Sunday morning are just what any woman needs to wear a bikini with style and confidence!

Usually, weekend mornings would find me in bed or tucking into a big breakfast, but I knew it was time to take my fitness regime to another level. The hour long boot camp session was appealing because it involves a challenging, full body workout emphasising resistance training and aerobic activity.

It was encouraging to be joined by women of all shapes, sizes and ages. In total there were 24 women, and one man, there on my first morning. We chatted while waiting for the trainer, Elinor Lucas to arrive.

I admire her immediately because she is strong and athletic, but not skinny. In fact, I suspect that's why Elinor is so popular with her clients. As a mother of two young children, and a certified Lifestyle and Weight Loss Coach and Fitness Trainer, she understands how difficult it can be to maintain a healthy weight and commit to exercising. Juggling work and family life isn't easy.

Right away we begin class on the grass in front of Camden House with sit ups. Two dozen sets later I feel my stomach muscles warm up and a measure of pain. But I don't want to give up since everyone else is starting to push to the limit.

Quickly, we switch gears and start several sets of side squats going back and forth on the grass. I estimate we do about three dozen and the burning muscles in my inner thighs and legs indicate that benefits are being had.

Next up is a short, quick run up the hill and around the gardens which is more demanding than it looks. Panting, my comrades and I push on shouting words of encouragement to one another... keep going... we're almost there.

Then, finally, there is only a moment to rest before we jump right into a set of stair climbs on the steps nearby while another group works on arm exercises. Now it's back down the hill to jumping jacks — I keep up but with a lot of effort. After ten long minutes we finally stop for a water break. Jumping is a great way to strengthen your bones and offset osteoporosis.

After a water break we start a set of plank exercises holding the body in a push-up pose for 60 seconds to firm and tone the butt and thighs. You must keep the spine in a straight, comfortable line otherwise the benefits of the exercise are lost. It works the abdominal muscles as well.

Fitness experts emphasise the importance of having a regular, enjoyable exercise routine in order to make exercise a part of daily life. In other words if you do something you loathe your chances of staying motivated about exercising are minimal. Also, it's important to exercise in the morning — there is time before work, you are less tired and are not likely to make up excuses.

Switching back and forth from cardiovascular exercise to resistance training gets the heart rate up and works different muscle groups. The body's overall musculature is also pushed to the capacity with effective, repetitious exercises. Elinor says it's important to vary your pace throughout the exercise session to stimulate the aerobic system and the heart and lungs to become stronger. This prevents cardiovascular disease.

Jumping lunges, three sets on each side make my inner thigh muscles strain with effort. Just as rewarding as the stair master the lunges works your butt and gluteus maximus to improve their tone and definition. To do this properly we focus on taking a big step forward keeping the spine in a neutral position. Bending forward, approximately 90 degrees, the class focuses on keeping weight on the back toes and dropping the knee of the back leg toward the ground.

We continue up and down the hill for ten minutes at a time.

Then it's back to push ups and a final run in the hot sun where we catch our breath before starting on three sets of tricep dips — an exercise to work the muscles that run on the backside of the upper arm from your shoulder to your elbow.

Several minutes later, gasping for air, we complete a final run down the hill after which we flop onto the grass for cool down. After stretching out it's clear to see that while we are all relieved Boot Camp is over we are determined to come back next week.

Calorie Burn: 450-600 depending on your weight

All year round Boot Camp sessions take place twice a week. The Thursday evening class starts at 6.30 p.m. in the Arboretum

On Sunday mornings meet in front of Camden House, the Botanical Gardens, 9 a.m.

Bring a bottle of water and a mat to lie on.

For more Information contact Elinor Lucas, at 537-5370 or elinor@balancedfitness.bm