June Newsletter

Welcome to this month's newsletter. We are almost half way through the year can you believe? This is the best time of year for bootcamp as the evenings are lighter and milder (albeit not as warm as we would hope at the moment, where is our summer??). Moving our sessions to Stokes Bay from Privett Park has worked well as we don't have to fight for green space or car parking spaces and having different terrain to work on like shingle adds a whole new level to our workouts.
Some of you have been away on holiday and missed sessions but don't forget in our private Facebook group there are videos of live workouts I have done for you to follow at home or even in your hotel room. Last month there was the 30 day May Challenge which involved 8 exercises that I created a new workout from every day and posted into the group. Points were awarded to individuals for each workout they completed with prizes available for 1st, 2nd and 3rd. The winner and runners up will be announced in the group later on today.
With most people having a holiday booked sometime in the next few months I will be doing a series of emails/blogs over the next couple of weeks on how to eat out healthily. Whilst many work hard to shed the pounds before going on holiday it's all too easy to undo the hard work once we're there with meals out, all inclusive buffets, and the temptation of cocktails and ice cream. So keep an eye out for those in your inbox over the next couple of weeks.

Beginners Bootcamp

Congratulations to all our beginners who completed the recent 6 week beginner bootcamp course. Over the 6 weeks they were introduced to a range of exercises that we commonly use in our sessions from bodyweight to boxing, medicine balls to battle ropes. I am so pleased that so many have decided to now join our regular sessions and look forward to seeing you continue to build your fitness and confidence. Our next course with new recruits starts on Wednesday 12th June 7:30pm at Stokes Bay.

Bootcamper Event Participation

There were a fair few events that our bootcampers took part in last month. We started off with the 10K Charity Run down at Stokes Bay. Sam from our Fareham bootcamp took part in the Bubble Rush run in Portsmouth, Annette and I did the hot and hilly Southwick 10K whilst Sian from Portchester bootcamp was running the even hillier Clanfield 20K. Mandy and Annette also travelled 300 miles to Liverpool to run the 5K and half marathon at the Rock n Roll event and picked up some groovy medals as a result. Well done everybody!

Remember to let me know if you take part in any events and send me a picture so I can post it in the next newsletter.


Toast Toppers

So bread is not the root of all evil as some people may have you believe. As with everything, moderation is key and always try to choose wholemeal/grain varieties. Bread is a good source of fibre, protein, vitamins and minerals and is low fat. It's a great energy source so perfect as a pre-workout snack. Try some of these toppings on toast for something different:

1. Grate a carrot, beetroot and apple into a bowl and squeeze in some lemon juice. Grab some bread from the freezer and pop it in the toaster, then spread some hummus on top. Sprinkle the rainbow mix on top.
2. Mash an avocado and spread on toast. Drizzle some lemon juice then top with scrambled egg. Season with salt and pepper and a little olive oil if you wish.
3. Got some leftover chicken and peanut butter? Why not try satay chicken. All you need to do is throw some peanut butter and sweet chilli sauce in a saucepan with some lime juice and add in the cooked chicken. Top with coriander and spring onion

Did you know....broccoli, cauliflower, cabbage, tofu and pulses are all excellent plant-based sources of calcium.


Work and Wellness

More companies these days are recognising the importance of the health and wellness of their employees but many don't have the knowledge to educate their work force on how to improve their levels of physical activity and eat healthily. If you are an employer or work somewhere you think your colleagues might benefit from a lunch and learn session on health and wellness then contact me karen@bodyblastbootcamp.co.uk

Event list 2019

Signing up to an event is a great way to keep motivated and is even more fun when done with others. If you want to join them then sign up using the links below or if you have one to add to the list drop me an email and let me know. I would be particularly interested in any obstacle course races where we can work as a team. You don't have to be the fittest or strongest to take part in an event, it's all about maybe just stepping out of your comfort zone and having a go. Don't forget your bootcampers and myself are always there to support you both before and during the event itself.

9th June - Purbrook Ladies 5 (currently full but can go on a waiting list) http://pjc.org.uk/?page_id=101

16th June - Gosport Golden mile and 5K https://www.nice-work.org.uk/races/gosport-golden-mile

June/July Pretty Muddy/Race for life 5K https://raceforlife.cancerresearchuk.org/

21st July - Race the tide, Bournemouth Beach 5K and 10K https://beachrace.co.uk/

18th August - Wickham 10K (groovy medal for this one) https://ruralrunningevents.com/event/wickham-10k-road-race-cx
1st September - Meon Valley 5K, 10K and half https://ruralrunningevents.com/event/meon-valley-trail-half-10k-5k-cx

6th October - RNLI 10K and Pieces of Eight https://www.fitprorob.biz/10km-runs/

19th/20th October - Great South Run 5K or 10 mile option https://www.greatrun.org/great-south-run

1st November Ghost Race - this could be a giggle if we dress up https://www.fitprorob.biz/the-ghost-race/

8th and 9th December - Run 1 mile, 5K, or 10K or do all 3 for a bonus medal. This year there is an additional run on the Saturday afternoon so there is the opportunity to collect 5 medals in total! Sign up here for the early bird offer of a 15% discount which expires at the end of July https://fitprorob.primo-solutions.co.uk/ps/event/SantaRunLaplandChallenge?fbclid=IwAR1LOJHpurEDh050YvkTy_HQOK9sT3cfhf2LBSj04-X8_2_k2CiO5RX8zpQ

22nd December - Portsmouth Coastal Waterside Events - half, marathon or ultra https://www.fitprorob.biz/portsmouth-coastal-waterside-marathon-2015/

Parkrun - every Saturday 9:00 at Fareham, Lee on Solent, Whiteley, Lakeside. A timed 5K event that you can run, jog or walk. Free to enter, just sign up on the Parkrun website then remember to bring your barcode every week. A great way to start your weekend. Junior events also available at some locations on a Sunday http://www.parkrun.org.uk/

Bootcamp social July/August TBA

Summer Timetable

Our current timetable will run until 30th September 2019.

BODYBLAST BOOTCAMP 6:30pm MONDAYS Stokes Bay, Gosport, TUESDAYS AND THURSDAYS Bath Lane Recreation Ground, Fareham, WEDNESDAYS Portchester castle, Portchester and Stokes Bay, Gosport.
A 45 minute outdoor session 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.

METAFIT 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 and set for the weekend ahead.

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

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