November Newsletter

Welcome to November's newsletter. October was a busy month culminating in our last Wednesday night of the month falling on Halloween. Keeping with our mantra of "making fitness fun" our bootcamps had a spooky themed workout at Gosport and Portchester bootcampers went to the effort of dressing up.
At this time of year it can be hard to motivate yourself to get out the door and come along to bootcamp especially when it's cold and dark. I get frustrated when people have put in all the effort and hard work between May and September and then drift away as soon as the colder weather sets in. It only takes 7 to 14 days to start losing your aerobic fitness and what is lost initially is mostly the gains you've made over the last few months. After three months you will have lost 70% of any adaptations gained by regular exercise. So if you stop exercising in November, December and January then come February you will be pretty much back to square one.
If thinking of your long term goals doesn't motivate you then what about thinking about the feeling that exercise gives you after you work out? We can sometimes find it hard to visualise something that seems at the moment too far out of reach like losing a certain amount of weight or running a certain distance but if you can think about how much better you feel immediately after getting the heart pumping, working those muscles and having a good laugh with others whilst doing so then use that as your motivation to get layered up, laced up and out the door (you can also have a relatively guilt free Christmas if you train between now and the big day!)

Bootcamper event participation

October was a very busy month for some of our bootcampers. Fortunately the weather has been relatively kind, maybe a bit too warm for some events like the Great South Run. Well done to Annette, Terasa and Steph who ran really well despite the conditions. Big shout out to Sue who completed an event every weekend in October (you can find out more about Sue in our Member Spotlight section). We also had a very successful charity walk for the Fareham Basics Bank (read more below)


Bootcamper recipes

This month I set the bootcampers a challenge to post at least one recipe between them everyday in the private Facebook group for two weeks. This was a great way to get new ideas for healthy meals and snacks.

Here is Terasa Magee's contribution who posted her pesto pasta with prawns, tomatoes, spinach, tomatoes avocado and mozarella. A great post workout meal with a good balance of carbs, protein and healthy fats.
If you don't like prawns you can always replace them with chicken.
We had a few vegetarain recipes too. This one was from Sophie Judge for Vegan/Vegetarian tacos.
Chop an onion and a bell pepper and fry
Add 1tsp of each cumin, paprika, garlic powder and chilli powder.
A good dollop of tomatoe puree
1 tin chopped tomatoes
1 tin drained green lentils
1 tin drained mixed beans
1 tsp of marmite
Stir and simmer
Season to taste

Spoon into wholemeal soft tacos
Top with chopped lettuce and tomato

For the more luxury (calorific) version you can serve with salsa, guacamole, cheese and sour cream
(You can use vegan cashew sour cream and vegan cheese if you wish to make the meal vegan friendly)

Charity Walk in Aid of Fareham Basics Bank

On Saturday 13th October 16 ladies walked 10 miles pushing 3 trolleys laden with items for the Fareham Basics Bank. Not an easy feat on uneven pavements, up hills and in the unseasonably warm weather but we worked as a team and completed the challenge successfully. It was a brilliant day and for such a good cause and we are already thinking about doing something similar next year. If you want to read more about what we did and the reason why then click on the link below which is the article that The News wrote about the event.

Did you know....A compound exercise uses several joints and muscle groups eg. squats and is more effective at fat burning than an isolation exercise that uses one joint and smaller muscle groups eg bicep curls

Member Spotlight

This month Sue Baddeley (pictured centre) features in our member spotlight. Sue has been coming to bootcamp since the very first Bodyblast Bootcamp session. Affectionately known by her fellow bootcampers as "Terminator Sue" (because she just keeps going) she attends 4 to 5 sessions a week and takes part in local events. Last month she completed an event of some kind every weekend. As one of our more senior members, Sue is an inspiration to others and proves that age is just a number when it comes to being active.
1. How long have you been attending Bootcamp?10 years, since the beginning of time.
2. What's your favourite exercise or piece of equipment to work with? I enjoy it all but do like the variety in circuits and using the different weights - kettle bells, medicine balls...
3. What's your least favourite? Easy - Running. (ironic considering all the running events you've done recently😂)
4. Do you prefer summer or winter bootcamps and why? I actually like them both, as they bring different challenges with the different seasons. You do have to work harder to get out the door in Winter.
5. What motivates you to come to sessions?
The meeting of people, social activity and working together, especially when things get tough.

Refer a friend scheme

Bring a friend for a free taster session in November or December and be entered into a prize draw to win a free PT session (alternative prizes also available).

6. What is the biggest change you have noticed in yourself since coming to Bootcamp? Taking on more challenges for myself. October has been one of those times. I have done the Pieces of Eight, Twilight Wickham, Great South and the Halloween runs = 23 miles, and not including the 10 mile charity walk and the 80 miles a month with the dog = 100 miles altogether. This as well as the 'normal' BC, metafit and swimming which I do did make me wonder why I was getting tired!
7. What advice/words of wisdom would you give to somebody new to our classes?
Have a go and don't give in and enjoy it.
8. Just for fun - if you were a fruit what would you be and why?
A banana, because I am bananas doing some of the things I do but they are high in potassium and great quick energy top ups, plus a muffin.

Event list 2018/19

Signing up to an event is a great way to keep motivated and is even more fun when done with others. There are still a few left to do this year but already bootcampers are booking themselves in for events happening next year. 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. 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.

10th November: Rural Running Remembrance Run 10K (full)

1st-25th December - Run up to Christmas. Run as far as you can whilst doing your bit for the mental health charity Mind in the run up to Christmas and earn yourself a medal for either 50km, 100km, 150km or 200km. https://marathoninaday.com/

2nd December - Hampshire XT - a series of disciplines to be completed in the fastest time possible. Enter as Novice, Intermediate or Advance. 5 bootcampers are signed up to this http://www.hampshirext.co.uk/?fbclid=IwAR0UEeISXizARTQ9-WjNbTVq0rGGAJVRiblbrkD7R13cwHgzTRuaZCYgQro

9th December - Believe and Achieve Christmas Cracker Challenge. 1 mile, 5K, and 10K runs. Run one, two or all 3 distances. At least 4 of us are signed up to this one (mainly for the mince pies lol) http://www.fitprorob.biz/portsmouth-rnli-santa-family-5-10k-fun-runs/

23rd December - Portsmouth Coastal Waterside Marathon - 2 of our bootcampers are doing this as a relay (13 miles each) https://southernrunningguide.com/race/portsmouth-coastal-waterside-marathon

January - RED January. Kickstart 2019 by doing something active everyday whether that's walk, run, bike or swim. Free to register https://redtogether.co.uk/

13th January - Stubbington 10K (full but transfers still available) https://www.fullonsport.com/event/stubbington-10k-2019/profile

10th March - Knowle 10K https://ruralrunningevents.com/event/knowle-village-spring-10k
31st March - Wickham 20K https://ruralrunningevents.com/event/wickham-20-10

6th April - 100 Acre 10K https://ruralrunningevents.com/event/hundred-acres-4

19th May - Southwick 10K https://ruralrunningevents.com/event/southwick-village-summer-10k-2

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

19th/20th October - Great South Run 5K or 10 mile option

Other events of interest /for consideration:

22nd/23rd June - Worthing Obstacle Run - on the beach so sandy not muddy! https://gladiator-races.com/events/2019-worthing-beach/?fbclid=IwAR00rQbGGzRU5OFKnxDih1B5RQGtywmjiOSSD9KqWoFYvga2audoCbdZFDQ

Tough Mudder

Free social monthly weekend walks

Bootcamp Charity event

Winter Timetable

Our current timetable will run until 30th April 2019.

BODYBLAST BOOTCAMP 6:30pm MONDAYS Privett Park, Gosport, TUESDAYS AND THURSDAYS Bath Lane Recreation Ground, Fareham, WEDNESDAYS Portchester castle, Portchester and Privett Park, 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.

MUMCAMP 9:30am WEDNESDAY St Columba Church Hall, Fareham 9:30am. 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 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

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