Crofton Bootcamp & Personal Training

10/13/2026

Our first super Sunday had to pivot and go indoors because of the rain this past weekend, but we had a brand new format and everyone absolutely loved it!

We have five more Sundays coming up and it’s not too late to join us for the fall Fitness fun! We tried to do this event every year and we’ve never had more than one rain date so we are assuming we’ve gotten that out-of-the-way and will be getting our workout games on at Crofton Park!

You do not have to be a current Crofton Bootcamp member to participate. Multiple day pricing can be used for just you or in the event that you would like to bring a friend. There are still some spaces but space is limited so please reach out to Kim ASAP and get on the list!

09/10/2026

Maximize your potential at ANY AGE with progressive strength training! Done properly it is beneficial at all life stages. The older we get, the MORE important it is because it becomes about living your life to the fullest, with independence, and the fullest, on YOUR terms. It’s never too late! 💪

Ten frail nursing home residents, average age 90, were put on a real lifting program. Not chair aerobics. Progressive resistance training, three days a week, for eight weeks.

Their strength went up an average of 174 percent. Scans showed the muscle in their thighs had physically grown by about 9 percent. Their walking speed improved by nearly half.

The oldest person in that study was 96.

It was published in JAMA in 1990, and decades of research since keeps confirming the same thing: muscle responds to training at every age. The machinery that builds it never shuts off. It just sits there waiting for a reason.

So if you're 50, 60, or 70 and telling yourself the window closed, the research says the opposite. The window is open. The people who lose the most muscle with age aren't the ones who started too late. They're the ones who never started.

You don't need a barbell to begin. Bodyweight is enough for months of progress.

Know someone who thinks they're too old to start? Send them this.

Full breakdown of what the research shows and exactly how to start at any age in the comments. ⬇️

09/10/2026

Interesting take/concept. One inherent issue though is that people in the life stage this is geared to (menopausal women, duh lol) often have joint issues that would impede being able to handle enough weight for 4 reps to be the appropriate range. Another problem I see instantly is that dumbbells would likely be taken out of the realm of possibility as lifting the amount of weight to make four reps effective would be impossible with some exercises because of joint strength, even with women who don’t have joint issues.

For example- if I can successfully chest press 45lb dumbbells for 4 sets of 10, but getting the dumbbells into position is already as difficult as safety would allow for, how would I be able to chest press the amount of dumbbell weight I’d need to use for a set of 4 to exhaust the muscles. The answer is: I wouldn’t. That would not only be dangerous it would be impossible. My risk would not allow it. Never mind dismounting the weight after the set of four.
This being an absolute fact, the 4/4 method really only lends itself to using machines, which is a huge restriction.

Nevertheless, if the science is there, this is very interesting and I’m sure useful by some.

I do wonder if the author would deem 4/4 necessary for women who HAVE estrogen supplementation.

https://www.womenshealthmag.com/uk/fitness/strength-training/a73616438/dr-vonda-wright-4x4-strength-formula/?link_source=ta_first_comment&taid=6a9ec36444f9c40001adb516&utm_campaign=trueanthemFBWHUK&utm_medium=social&utm_source=facebook&fbclid=IwZnRzaAUPtDBwZG9mBWZkaWQWUOKxBH__eSEDv8bgZ7Aa6y4nG2Qob2V4dG4DYWVtAjExAHNydGMGYXBwX2lkCjY2Mjg1NjgzNzkAAR5Oxc4l4YulyDri8KhRINOVlVwQR3szab6uYSMzR4P0wriaEAcImvWJFH_3XQ_aem_TT3yz0TR_Hi4Rrh5XXzovw

Lower reps and heavier weights can help replace the muscle-building stimulus lost during menopause

09/01/2026

Congratulations Kimberlie N. Allafi on this achievement! Adding this very thorough certification further demonstrates your commitment to learning as much as you possibly can about this life stage and how you can best help women navigate the changes demanded by their changing bodies. CBC is excited to offer programs tailored to peri/menopausal women and this certification will help distinguish Kim as a leader in this field, highlighting her expertise when it comes to women and weightlifting & beyond! 💪👯‍♀️

08/30/2026

The Saturday 10AM weight lifting session is under the bootcamp umbrella even though it is not a traditional bootcamp style class. We use this time to slow the pace down a bit while we focus on properly executed strength training (only) programming. Lifting weights is at the heart of our program which is why we have dedicated 4 session times on Wednesdays (5-545AM, 6-7AM & 930-1030AM) & Saturdays at 10AM to really hone in on lifting weights.

No low weight/high reps propaganda here! We lift heavy enough for the rep range prescribed to actually be effective and we focus on perfect form and sequencing the lifting session so that our heart rates are in that zone 2 range. This class is perfect for guys and gals of ALL ages but especially works VERY well for peri/menopausal women. While our entire program has grown and transformed to accommodate midlife and beyond health and fitness, the weight lifting only sessions are FUNDAMENTAL as a foundation of health for maturing adults who must focus on longevity and independence. This isn’t about vanity, it’s about training NOW for the life you want to live in your 50s, 60s, and beyond.

Need help kick starting your journey or learning what type of training is suitable for middle aged + adults? Come join us for FREE and see why clients stay for decades.

Pretty in pink! 💕💪 Kimberlie N. Allafi Ladrelle StevensAndrea LynnGina MarieBonnie K. Pellicot@jennbach-who I can’t tag?!Kim Halfpap Tipton

08/19/2026

https://www.organised.co/guides/health-goals-outcomes/foods-that-damage-gut
Gut Health impacts soooooo much! Healing it is hard in American culture but it is necessary and you are worth the effort!

What you think is healthy food might be quietly damaging your gut. Discover the five sneaky culprits sabotaging your digestion, and what to eat instead.

07/30/2026

Not only does Maria SET WORLD RECORDS at the age of 75, she also comes and lifts weights with me twice a week 💪. I am honored to be part of Maria’s journey. She personifies discipline and embodies strength, resilience and what “no excuses” really means. Maria is proof that age is not an excuse for inactivity and that it’s never too late to begin working towards fitness goals. She started at 45!!! Maria is truly an inspiration to everyone who meets her. Take a moment and read her story and then take action towards maximizing your own potential 💪☀️💫🎉 THANK YOU Nica for trusting me to help make you strong. It is truly a pleasure working with you 🥰😍

07/25/2026

ATTENTION LADIES 40+, this one is for YOU! Finally and affordable small group training focused on an extremely important part of women’s midlife health.

When hormones shift our pelvic floor health and our mobility suffer! Years of incorrect compensatory movement patterns come to the surface, but there IS a solution (and it is beyond kegels!)

Join Master Trainer and Certified (Peri/)Menopausal Health & Fitness Coach for her inaugural 8 week small group training course specifically designed to strengthen you pelvic floor, increase your hip mobility and strength, and to get your glutes firing properly!

The course will run 8 weeks. It will start in the fall (after Labor Day). We will meet once a week on Sunday mornings at 9AM. Cost for all 8 weeks of training is $225. Registration is $30 and includes tools you will get to keep for your personal and future use.
SPACE IS LIMITED. Get on the list today! Text PERIMENO to 443-848-7999 to reserve a spot today! This WILL sell out.