By LAURA BROOKHART / Community Columnist

Before the light dawns over Joe Tucker Lake, Rodney Golden is guiding the members of his Helena Adventure Boot Camp class through their paces.

“This is a great way to kick off your metabolism and start the day off right in the springtime morning air with the lake as your backdrop. You have better focus the rest of your day,” Golden pointed out.

Golden is offering the four-week program from 5:30–6:30 a.m. on Monday, Wednesday and Friday. This initial group is composed of women who have similar goals and objectives to tone up, feel better and possibly lose some weight. He is willing to start a men’s class if there is interest.

Golden, who publicized this class only by word of mouth, is a fitness expert, educator and professional trainer who worked eight years as a personal trainer at Sportplex.

“We begin with a warm-up around the track, then a series of stretches. Light hand weights are used to emphasize arms, and we do ab work, squats and knee pushups, so participants need to bring a mat, 3-5 pound handweights and water,” Golden said.

After warm up, Golden utilizes an obstacle course to keep the heart rate up, then more stretches before the cool down.

“I offer positive encouragement and constructive criticism,” Golden said. “I naturally enjoy helping people.”

Participants are assigned a cardio program on days off which they can adapt to their own preferences. The 30 minutes of walking or jogging keeps each person accountable and on track.

Participant Mary Perko said, “I want to be healthy as I enter my senior years, and I hope that this will give me a new start and the motivation to do that.”

“I love the outdoors, and this is quite convenient for me.  It’s beautiful and nice and calm at the park.” Perko said.

“After the first week, I am somewhat sore in parts of my body that I forgot existed,” she said. “But I am more alert at work. And I am proud that I am doing this and hope to continue to follow Rodney’s program, drinking water and eating better.”

At the end of four weeks, Golden reviews each person’s progress — weight, measurements and body fat index — and makes cardio and diet recommendations.

Golden is offering a free, no-commitment one-week trial to anyone who wants to find out if this program fits their needs.

Helena Boot Camp has a Facebook page, and for more information or for networking interests, call Rodney Golden at 434-7204.

Laura Brookhart can be reached by email at labro16@yahoo.com.