Danée Hamilton of Salt Lake had a history of yo-yo dieting and exercise.

"I have a treadmill in my living room and I still couldn't manage to get on that," she said. "I was in sports in high school and I have tried to work out occasionally since, but it was a roller coaster. I'd start and stop and start and stop."

Until 10 weeks ago, that is, when she began a boot camp for people who weigh 200 pounds or more called "Hawai'i's Smallest Winner."

The boot camp is the brainchild of Megan Clark, a certified personal trainer with a degree in exercise kinesiology.

Clark has a personal interest in people who are overweight. Her best friend weighs more than 400 pounds — and never exercises. "I have other friends over 200 pounds who tell me 'You're just a skinny girl, so what do you know about what I go through?'

"But whether you're thin or not, everyone has self-esteem problems. So I decided to make a group so they would all experience the same thing and be comfortable with being in the same situation."

3-PRONGED APPROACH

The boot camp addresses three aspects of fitness: exercise, nutrition and psychology.

Group workouts are at Ala Moana Beach Park or Kaka'ako Waterfront Park. Meeting three times a week, Clark takes participants through an intense schedule of stretching, core and muscle-strengthening exercises, and football, basketball, hill and track drills.

It's a no-holds-barred approach inspired by the reality show "The Biggest Loser." There is an element of competition, as there are prizes at the six-week stage and at the end.

Nutrition counseling plays a key role. During the first week, Clark has each participant keep a three-day journal of everything eaten and at what times, so that improvements can be recommended. Clark studiously avoids the term "diet," referring to the changes as an eating plan, a way of eating for life.

The psychological aspects are addressed by Clark's husband, Damon Clark, who has a master's degree in clinical psychology and works as a counselor and therapist. He is called the "life coach" for the boot camp.

"They're conquering their fear of how people see them," he explained. "They see how people respond to them on the beach — cheering them on and praising their progress — and it takes away from that negative self-thought.

"We know stress contributes to weight gain, so we address everything in their lives that may be stressing them," Damon Clark said. "Many people want a quick fix — a diet pill or medicine for depression — but exercise is better than Zoloft, because it's more sustainable in the long run."

ALL IN THE 'OHANA

Megan Clark said the group approach is especially successful in reaching goals.

"I usually find that people will not push themselves hard enough on their own," Clark said. "So I said, 'OK, let's push them to the limit and see what happens.' I give them choices of how they can do things like push-ups and jumps. But sometimes when they see someone else doing it, they try, too, and find they can push beyond what they ever thought they could do."

The 'ohana approach has worked well. There were six participants in the beginning and five are completing the program. One had to drop out because of a family emergency on the Mainland.

Michelle Woolley of Wai- kiki said joining the boot camp was probably the best decision of her life.

"Just knowing that everybody's in it together really helps ... and having someone push you along like Megan helps, too," Woolley said.

Woolley has lost 24 pounds and 14 inches.

"The hardest thing was changing my eating habits," she said. "I was going to McDonald's and Starbucks every morning and eating out every lunch, and not eating things that are necessary for health. Megan sees what you eat and helps develop a plan for you."

Hamilton and Woolley have an added advantage: They work together and now eat lunch together, so they can help keep each other on track with nutrition goals.

BIG CHANGES

Ten weeks into the boot camp, Hamilton has lost 25 pounds and 15 3/4 inches. Just before her beach workout on the last day of the 10th week, she said, "My life has completely changed — my diet, eating style, workouts; even mentally, I have a lot more peace."

Becky Giles of Makiki, who has lost 15 pounds and 12 inches, said she used to have severe back problems. "I went to the chiropractor twice a week for years, but now those problems have all disappeared."

Giles, who sings with the Hawai'i Opera Theatre Chorus, said she saw a dramatic improvement in her stamina on stage. "Mental clarity and physical ability go hand in hand," she said.

Reneé Kamemoto of Ma'ili said she's managed just a 5-pound reduction — but she feels better than she ever has.

Kamemoto used to find it difficult to climb a flight of stairs. Now she completes track and football drills in the sand. She has also seen a remarkable increase in her strength. "My strength has given me a kind of self-pride."

After the first six weeks, Hamilton was the weight and inches winner. She chose to invest her $350 prize by applying it to the next 12-week boot camp.

Hamilton is keeping her progress a secret from her husband, who is in the Navy and is currently deployed.

"He knows I'm doing it but I haven't sent him pictures," she said. She wants to surprise him when he returns in August. He'll be faced with a fit and healthy wife and a fridge full of vegetables.

The final winner will be announced May 22. The prizes? Gift certificates to the Running Room and The Vitamin Shoppe, to help the winner continue toward her health and fitness goals.