Crofton Bootcamp & Personal Training

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.

07/20/2026

So many “health” issues are really lifestyle issues. I’d add spend time in natural light to this list. Human beings are meant to move. We are meant to eat REAL food (not all this crap that makes up the average American diet) and we aren’t meant to be in artificial air and lighting for the majority of life. The body shows us when it’s unhappy with our choices in the forms of obesity, high blood pressure, anxiety, depression, and more. Are you choosing what’s best for yours? ☀️ 🍎 💦 🚶

07/13/2026

The best thing about menopause awareness is that the experts all agree on ONE thing:
Lifting weights is a must and it must be what’s at the heart of programs for peri/menopausal women!! Thankfully, I fell in love with doing so in the 10th grade. Arundel shaped my future more than college did!

07/12/2026

We had the best time showering our Bootcamp Mama to be!
Congrats Kelsi!! Xx
Special Thank you to the lovely Katie King for alwaaaaays being the hostess with the absolute mostess! 💕 Kimberlie N. Allafi

07/05/2026

Lift lift lift 💪

Here’s what most people don’t realize...

When you lift, your body is constantly adapting.
Bone responds to load by maintaining density.
Muscle responds by maintaining strength and size.
Tendons respond by improving their ability to tolerate tension.
And joints become more stable because the surrounding support system is stronger.

When you don’t lift or stop challenging your body in this way, these systems gradually downregulate. Not because something is “wrong,” but because the body only maintains what it is regularly asked to use.

This is why we say: strength is not permanent BUT it is maintained.

Lifting also improves movement and confidence. When people feel physically capable, they move more freely in daily life. When they don’t, they subconsciously avoid movement, which accelerates deconditioning.

So lifting is not about bodybuilding.
It is preservation of function.
-bone strength
-tendon resilience
-joint stability
-independence in daily life

Your body is highly adaptable, but it adapts in both directions up with consistent loading, and down with consistent avoidance.

Do you even read this far?
Now tell me what’s one thing you think people underestimate about lifting and long-term health?