July Newsletter

Wow what a busy last month it's been at Bodyblast Bootcamp. We have had new members join our classes at Fareham and Gosport so a big welcome to them, our beginners bootcamp has been in full swing with everyone committing to each session and working hard at every one hopefully realising that "bootcamp" is not all military style instruction, 100s of press ups and endless running!
We had some of our members take part in local events such as the Harry St Ledger 10K and Gosport Golden Mile and 5K with two of our ladies' photos appearing in the local newspaper. Check out our list of events below that some of our members are entering later in the year.
We have been really lucky with the weather so far this summer so I am looking forward to another packed and fun filled July of classes, events and new members. Remember if you would like to get in touch about anything relating to classes, the newsletter or just general advice then feel free to get in touch with me at aren@bodyblastbootcamp.co.uk

What is functional training and why do it?

Functional training is used to enable us to perform activities of daily life more easily and with less risk of injury for example carrying shopping, bringing something down from or putting something up on a shelf or putting your child in their car seat.
There are seven key movement patterns we use in everyday life:
Squat - eg. sitting to standing
Lunge - eg walking (the exagerated movement strengthens the muscles used for walking/running)
Hinge - eg picking or lifting something up from the floor
Twist - eg putting your child in their car seat or lifting shopping from trolley to the car boot
Push - eg pushing a loaded trolley at the supermarket
Pull - eg pulling a box down off a high shelf
Walk -eg walking

We spend a lot of our time these days sitting down hunched over our phones or computers which compromises our ability to perform these movement patterns correctly and engaging the right muscles so when we do go to say lift or pull something we are more at risk of injury due to our bodies being unfamiliar with that particular move.
Functional exercises can help as they use several muscle groups at once forcing the body to function as a single unit. They use stability muscles which has a "transfer effect" to real-life scenarios. For example in the gym, doing knee extensions is less effective in helping somebody get out of a chair than performing a squat which is a functional movement.
A functional exercise should therefore incorporate some or preferably all of the following:
Be multi-directional
Combine stability and strength
Incorporates core strength
Mimics or exaggerates everyday movements

Examples of exercises include squats, lunges, press ups (push), plank (core stability), deadlifts (hinge), pull ups or rows (pull), and woodchops (twist).

So next time you are at the gym or doing a workout, ask yourself " how will this help me in everyday life." and "will it keep my body moving how I want it to in 10, 20,30 or even 40 years time!"
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Here is a workout to try at the gym, or at home if you have a set of dumbbells, that incorporates some functional exercises. If you are unsure of how to do the exercise there are plenty of videos online or ask me at your next session. Complete 8 to 12 repetitions for each with the last few reps being difficult to complete. Do a further 2 or 3 sets before moving onto the next or perform as a circuit 3 times through. Keep the movements slow and controlled. Don't compromise form!

Squat - bodyweight or with weight
Press ups
Lunges - bodyweight or with weight
Overhead press
Barbell/Dumbbell/cable row
Woodchops - cable machine/dumbbell/medicine ball
Plank 20 to 30 sec hold

If you want to save time, incorporate the overhead press into the lunge or squat exercises


Healthy snack ideas

I have had a few conversations at bootcamp and PT sessions recently about healthy snacks. Many people are not sure what they could eat mid-morning or mid-afternoon as a pick me up before lunch or dinner so here are a few ideas:

Fruit - 1 banana, apple, handful of grapes or strawberries
Nuts and seeds - cashews, almonds, sunflower, pumpkin seeds. Be careful of portion size as nuts are high in calories
Greek yogurt with fruit or nuts
Apple slices with peanut butter
Bell peppers/carrot sticks/celery/cucumber and hummus
Hard boiled eggs
Protein shake
Canned salmon or sardines (although you may not be popular in the office!)
Avocado on a slice of wholemeal toast
Sliced tomato with feta cheese and olive oil
Popcorn - not the ones coated in sugar or butter

Member spotlight

Steph Suter is a regular at our Gosport bootcamp and Metafit sessions. She never shys away from a challenge and has competed in many team and individual events. Here’s what she has to say about her bootcamp experience.
How long have you been attending Bootcamp?
I have been coming to bootcamp since April 2014 / 4 years
What's your favourite exercise or piece of equipment to work with? I have a love hate relationship with burpees, as hard as they are they are a brilliant all over workout and there are loads of variations to mix it up
What is your least favourite?
I really struggle with lunges, mostly due to a hip injury, I just do not enjoy them especially lunge jumps
What motivates you to come to sessions?
A few things keep me going; one is the fact that I love food and if I didn't exercise I would be huge, the other is the friends that I have made and the bootcamp community that we have but mostly it is my progress over the last four years and looking back at who i was back then and not wanting to go backwards, that is what motivates me to keep pushing forwards
Do you prefer summer or winter bootcamps? I prefer winter bootcamps, when its too hot you cant push yourself as hard as you would like to and I tire really easily in the heat. In the winter you have to work harder to keep warm and it is a real sense of achievement doing a 45 minute session of press ups and burpees in the snow and ice, plus nothing tastes better than a post winter bootcamp hot cup of tea.

What is the biggest change you have noticed in
yourself since coming to Bootcamp?
What is the biggest change you have noticed in yourself since coming to BootcampMy physical strength has obviously increased, I can now do full press ups and whilst previously couldn't run for more than 5 minutes have completed two marathons, however, the biggest change has been my mental health, when I was younger I was on a few medications but since I have begun a regular routine of exercise and taking care of myself I am now emotionally and mentally stronger and able to deal with what life throws at me, I am much much happier now and I have a much more positive view of the world
What advice/words of wisdom would you give to somebody new to our classes?
Don't be scared to ask for help on how to do exercises and don't be scared to ask for an easier option if you are struggling, you will progress much further by doing 5 good quality deep press ups on your knees rather than 10 shallow press ups with your bum in the air, and remember that every single one of us had to start from the beginning at some point
Just for fun - if you were a fruit what would you be and why?

I think I would be a passion fruit, both a bit quirky, tough skin but soft on the inside and both go well with a cocktail haha


Did you know....Sweat releases dirt through your pores so workouts can improve the overall look of your skin (providing you clean the dirt away!)

Bootcamp returns to Portchester

From Wednesday 4th July, our bootcamp sessions return to Portchester at 6:30pm. This will be with our new instructor Lou. Lou is a qualified Level 2 instructor and is currently working towards her Level 3 Personal Trainer certificate. She is an experienced triathlete and qualified running coach so if you want to know anything about this type of training she is your go-to girl. We look forward to welcoming current and hopefully new and old members back to this venue. Meeting point will be at Portchester castle car park 6:30pm.
Do you have a friend, colleague or family member who might like to try one of our sessions? Word of mouth is always a great way to grow members and as a thank-you to those that bring their friends along who subsequently sign up this will be recognised through a reward scheme. If you refer a friend and they sign up to a monthly subscription you will receive a £20 or £40 voucher depending on which package they sign up to. Rewards will be given after three months have passed and only if both you and your friend are still bootcamp members. Ask Karen for more details.

Social event

Don't forget our end of summer social is Saturday 1st September at Queen Elizabeth Country Park. We have a barbecue area booked from 11am-3pm. This is for all our monthly paying members and their families and by invitation only for those who regularly attend Metafit sessions.

Events list 2018

Training for an event is a great way to stay focussed and motivated. Many of our members do at least one event each year. Doing it with your fellow bootcampers is a great way to keep you going when you might feel like giving up and there's nothing like sharing that sense of achievement with others on the day. Here is a list of some of the events that our members are taking part in over the next 5 months:
July: Gung Ho 5K obstacle race
Wickham Twilight 10K
Pretty Muddy 5K
August: Gosport 5K Summer Series
September: Meon Valley Half and 10K
Winchester Half Marathon
Tough Mudder
October: Great South Run
Ghost Run
November: Gosport Half Marathon
December: Hampshire XT
Christmas Tree Challenge
Christmas Cracker Challenge


Summer Timetable

BODYBLAST BOOTCAMP 6:30pm MONDAYS Privett Park, GOSPORT, TUESDAYS AND THURSDAYS Bath Lane Recreation Ground, FAREHAM, WEDNESDAYS Portchester castle, PORTCHESTER. A 45 minute outdoor sessions designed to challenge you whilst still being enjoyable. Suitable for all levels of fitness, ages, shapes and sizes, exercises will vary from team work, to tyre flipping and bodyweight moves.

MUMCAMP 9:30am WEDNESDAY Privett Park, GOSPORT, 10:00am FRIDAY Portchester Castle, PORTCHESTER. A 45 minute session similar to Bootcamp but where you can bring your baby or toddler with you so no need to worry about childcare.

METAFIT 7:30pm MONDAY, Bath Lane, FAREHAM, 6:30pm WEDNESDAY Stokes Bay, GOSPORT, 6:15am FRIDAY Pulse Dance Cheer Academy, GOSPORT. This 30 minute High Intensity Interval Training workout (HIIT) incorporates intense periods of work with short recovery segments. This helps to give you maximum intensity whilst maintaining your exercise form. The bonus of this type of training is that it keeps your body burning fat even after you leave. You will finish feeling great.

Contact karen@bodyblastbootcamp.co.uk for your free trial session

That's all for this month however any updates or info worth sharing that happens before the next newsletter is due will be sent out to keep you up to date.

Thanks for reading