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# Body Blast Boot Camp

Making Fitness Fun

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## Posts

- [Blog](https://www.bodyblastbootcamp.co.uk/blog/) - Why You Might Not Be Seeing ProgressEmbarking on a weight loss and fitness journey can be [...]By Karen|2024-09-05T14:51:03+01:00September 13th, 2024|Categories: Fat loss, Fitness, healthy lifestyle|Tags: progress|0 CommentsRead More Try this Simple Core Exercise Routine for Better PostureThe core muscles are a group of muscles located in [...]By Karen|2024-07-28T11:41:26+01:00August 9th, 2024|Categories: Uncategorised|0 CommentsRead More Is Intermittent
- [Why You Might Not Be Seeing Progress](https://www.bodyblastbootcamp.co.uk/why-you-might-not-be-seeing-progress/) - Discover why you may not be seeing progress in your weight loss and fitness journey, from inconsistent caloric deficits to a lack of recovery.
- [Try this Simple Core Exercise Routine for Better Posture](https://www.bodyblastbootcamp.co.uk/try-this-simple-core-exercise-routine-for-better-posture/) - The core muscles support the spine, pelvis and shoulders. Try this simple core exercise routine to improve core strength for better posture and less back pain.
- [Is Intermittent Fasting a Proven Fat Loss Method or Just Hype?](https://www.bodyblastbootcamp.co.uk/is-intermittent-fasting-a-proven-fat-loss-method-or-just-hype/) - Intermittent Fasting has become a popular dieting tool but is it truly effective when it comes to fat loss or is it just another fad?
- [How to Choose the Best Sports Bra for Every Workout](https://www.bodyblastbootcamp.co.uk/how-to-choose-the-best-sports-bra-for-every-workout/) - When it comes to women’s fitness apparel, the sports bra is essential. This guide covers what you need to know, from its importance to choosing the right one.
- [How to enjoy the weekend and still lose weight](https://www.bodyblastbootcamp.co.uk/how-to-enjoy-the-weekend-and-still-lose-weight/) - It's a common problem. You eat well during the week keeping within your maintenance or deficit calories and then come the weekend you're eating out, having takeaway, a few drinks etc and any deficit you created during the week has been blown out of the water along with any chance of fat loss. However, being
- [Does weight training make you "bulky"?](https://www.bodyblastbootcamp.co.uk/does-weight-training-make-you-bulky/) - In the fitness world, the purpose for weight/resistance training is usually for one of two outcomes - building muscle size or building muscle strength. If we are building muscle size then we are looking to increase the overall size of the muscle (think bodybuilders) but if we want to build strength then this increases the
- [What is the best fitness class for weight loss?](https://www.bodyblastbootcamp.co.uk/what-is-the-best-fitness-class-for-weight-loss/) - The question should not necessarily be what is the best fitness class for weight loss, but IS there an ideal class to help you lose inches from your waist line?
- [How to be successful by setting goals](https://www.bodyblastbootcamp.co.uk/how-to-be-successful-by-setting-goals/) - Karen healthy lifestyle How to be successful by setting goals
- [Future proof your health now for a longer life](https://www.bodyblastbootcamp.co.uk/future-proof-your-health-now-for-a-longer-life/) - I was watching a documentary the other day about a trauma unit in a hospital in London. One of the patients was a gentleman in his eighties who had suffered a fall at home. He had a complicated fracture/break in his femur (thigh bone) which required an operation to fix. As well as this he
- [What you need to do to lose fat](https://www.bodyblastbootcamp.co.uk/what-you-need-to-do-to-lose-fat/) - Fat loss can be achieved through a combination of a healthy diet, regular exercise, and lifestyle changes. It's by no means an easy process and fat loss is never a linear journey but here are some top tips to help you get started: Focus on nutrition To lose fat, you need to consume fewer calories
- [Want to know the most effective way to lose weight?](https://www.bodyblastbootcamp.co.uk/want-to-know-the-most-effective-way-to-lose-weight/) - So earlier this week I was approached by somebody who asked if I wanted to supplement my income by selling weight loss products to my clients. I politely but firmly refused emphasising the fact that this is not in line with what our company promotes when it comes to a healthy lifestyle and I shall
- [Should you train when illness strikes?](https://www.bodyblastbootcamp.co.uk/should-you-train-when-illness-strikes/) - When it's ok to train or when you should rest
- [To weigh or not to weigh???](https://www.bodyblastbootcamp.co.uk/to-weigh-or-not-to-weigh/) - Remember last summer when you wished you'd done something about your weight? Don't let this year be the same! With summer nearly here, people start to focus on weight related goals and think about how they will look on the beach. There is a temptation to regularly jump on the scales to see how much
- [Who's For A Healthy Easter Egg Recipe?](https://www.bodyblastbootcamp.co.uk/whos-for-a-healthy-easter-egg-recipe/) - Happy Easter..... We would like to wish you all a very Happy Easter and we hope lots of you are getting ready to enjoy the 2 extra days off work! Easter is a great time of year with the lighter evenings and the signs of summer giving us all a lift everyday, especially with all this lovely sunshine
- [Want to Lose Weight?](https://www.bodyblastbootcamp.co.uk/want-to-lose-weight/) - Everyday someone asks me: "How do I lose weight?" they always say "I've tried EVERYTHING" they always say "I always eat healthy" they always say However, Eating healthy doesn't always mean you can lose weight, if you are not eating enough food during the day your body will start to store fat. So I wanted
- [Tips to get a Fat Loss Workout](https://www.bodyblastbootcamp.co.uk/tips-to-get-a-fat-loss-workout/) - Slim and Toned for the Summer! We have just finished doing a fantastic April's Challenge through our facebook page. We were overwhelmed to have over 1000 people log in to the event in which we posted 5 minute video workouts for people to follow. Just 5 minutes of your time to help tone up, feel
- [Fat-Loss for Eating](https://www.bodyblastbootcamp.co.uk/fat-loss-for-eating/) - How was your Bank Holiday Monday? No rest for the wicked for me, We have been so busy with our new location in Hilsea. Over 45 people have been attending these sessions over the past 2 weeks, so its been exciting meeting lots of new people and giving them a taste of our Bootcamps. I would like to
- [Burn fat whilst you exercise](https://www.bodyblastbootcamp.co.uk/burn-fat-whilst-you-exercise/) - WHY DO YOU EXERCISE? To Keep Fit? To Stay Lean? To Lose Weight? To Help Stress Levels? Just for the Love of it? Whatever your motivation you want your efforts to be rewarded with great results don't you? Exercise can be sometimes as contradicting as what foods we should and shouldn't eat. Some people say running is
- [Hello from Greece!](https://www.bodyblastbootcamp.co.uk/hello-from-greece/) - Whilst you are reading this I will be spending my last few days sailing around the beautiful Saronic Islands in Greece. But I wanted you guys to know I haven’t forgotten you and so I’m sat here on the yachts sunny foredeck writing down some of my top tips on fat loss for you to
- [A Diet that REALLY works!](https://www.bodyblastbootcamp.co.uk/a-diet-that-really-works/) - Obesity has increased in the UK! I'm sure lots of you have all seen the news over the last few days. The figures are being featured on every possible national and local newspaper, tv chat shows and even facebook! It is scary though. The reports indicate that in the UK alone 67% of men and 57% of
- [Tabouleh and Avocado salad](https://www.bodyblastbootcamp.co.uk/tabouleh-and-avocado-salad/) - Tabouleh and Avocado salad 90g bulgar wheat 1 celery stalk thinly sliced Diced cucumber 1 large plum tomato seeded and diced 1 avocado thinly sliced Spring onions thinly sliced Handful of flat parsley chopped Handful of fresh mint chopped Lemon vinegar dressing 125ml olive oil Juice and zest of 2 lemons 2 tablespoons white
- [3 simple ways to improve your running](https://www.bodyblastbootcamp.co.uk/3-simple-ways-to-improve-your-running/) - 1. Choose the Right Foods Many runners believe that exercise makes it okay to consume Chocolate, cheese burgers and soda. However, these products are acid forming and artery clogging, they contain trans fat, and they're highly processed. While these processed and fatty junk foods are poor choices for anyone, they're even worse for runners. Poor
- [7 day Detox](https://www.bodyblastbootcamp.co.uk/7-day-detox/) - Day Breakfast Lunch Dinner Monday Smoothie of your choice Mexican tomato soup Green salad Chicken stuffed with ginger and orange and Vegetable’s Tuesday Poached eggs & bacon Ham Tabouleh and avocado salad Beef Koftas Spinach/Green Beans Wednesday Smoothie of your choice Goats cheese Frittata Salad Tuna and salsa verde Thursday Boiled eggs with
- [Clean Eating Doesn't Have to be Boring!](https://www.bodyblastbootcamp.co.uk/clean-eating-doesnt-have-to-be-boring/) - ...It goes to show by doing a little bit of exercise daily (10 minutes can make a difference!) and eating tasty but REAL food has great results. I appreciate though that if you read the papers or watch the TV it is confusing over what is good for us and what isn't...it changes most weeks doesn't
- [Keeping that BBQ food healthy](https://www.bodyblastbootcamp.co.uk/keeping-that-bbq-food-healthy/) - The Oil When it comes to choosing oils when barbecuing we do need to be careful. Olive oil may taste great combined with your salad on the side, but when heated to a high degree (~190°C) the oil begins to degrade and change their chemical structure. This causes them to become highly inflammatory to
- [Does Exercise Work?](https://www.bodyblastbootcamp.co.uk/does-exercise-work/) - Only 20% Will Get Results? Really? Do you watch 'This Morning' ever? Apparently, as I did not see it for myself, Dr Michael Mosley (the brain behind the 5:2 diet) told the TV show that exercise can cause you to gain weight. He also suggested that the 'Endorphins' can not effect our mood. Do you
- [8 Tips to help towards that flatter tummy](https://www.bodyblastbootcamp.co.uk/8-tips-to-help-towards-that-flatter-tummy/) - If you are serious about taking part the next 7 days then do try also taking on board the follow:- 1: Clear out the cupboards of all processed foods, cereals, biscuits, cakes all things sugary, all those treats you keep in for the kids. 2: Do a 7 day food shop so you have enough
- [Why Coconut Oil Is So Good For You](https://www.bodyblastbootcamp.co.uk/why-coconut-oil-is-so-good-for-you/) - The form of fat that's found in coconut oil is referred to as medium chain triglycerides and is considered a top fat burning food. This form of fat is used immediately as energy for the body, just like carbohydrates would be. So for those who are utilising low starchy carb diets, it's a fat that
- [8 Tips to help the cravings](https://www.bodyblastbootcamp.co.uk/8-tips-to-help-with-cravings-2/) - Everyone will battle cravings from time to time so here are 8 top tips to HELP those pesky cravings. When cravings sneak into your brain and you simply CANNOT think of anything else but devouring a GALAXY Bar / monster packs of M & M’s or whatever it may be here are some tips to help......
- [Sugar and Wheat FREE apple crumble](https://www.bodyblastbootcamp.co.uk/sugar-and-wheat-free-apple-crumble/) - Ingredients 1lb cooking apples Handful of chopped dried apricots Handful of dried cranberries TSP cinnamon Crumble Topping 6oz ground almonds 2oz Oats 3 oz Coconut Oil 2tsp Cinnamon Handful of flaked almonds Method peel & chop apples, out apples in a suitable dish, add chopped dried fruit & cinnamon into a food processor combine all
- [Challenge Results](https://www.bodyblastbootcamp.co.uk/challenge-results/) - Name Power Bag Tyre Flip Sit Ups Dead Lifts Box Jumps Press Ups Total Lisa Cox 149m 17 53 43 64 53 379 Wendy Robson 147m 20 48 48 54 54 371 Hazel Fenn 146m 20 52 48 55 35 356 Sabina Jeal 136m 15 45 38 45 28 307 Alice King 140m 16 39
- [My Top 6 Reasons You Should Start Working Your Ass Off and take part in some exercise](https://www.bodyblastbootcamp.co.uk/my-top-6-reasons-you-should-start-working-your-ass-off-and-take-part-in-some-exercise/) - You should work out because it makes you happy. I don't mean this in an esoteric way. I mean it very literally. You’ll feel awesome after you exercise. Immediately. Intensely. Unequivocally. Study after study confirms the direct relationship between exercise and increased feel-good hormones, including a study that suggests high-intensity exercise modulates the brain in
- [Alcohol & Fat Burning](https://www.bodyblastbootcamp.co.uk/alcohol-fat-burning/) - I wanted to touch on Alcohol and Fat Burning. Today we are examining the effects of alcohol on the body and how you can still enjoy your favourite tipple from time to time without it taking permanent residence on your hard earned abs and 6 pack. Let's quickly review how nutrients are stored and
- [Running is easy](https://www.bodyblastbootcamp.co.uk/running-is-free/) - You can do it anywhere, and it burns more calories than any other mainstream exercise. Regular running can reduce your risk of chronic illnesses, such as heart disease, type 2 diabetes and stroke. It can also boost your mood and keep your weight under control. My guide is designed to make running a safe and enjoyable
- [7 day Detox Menu](https://www.bodyblastbootcamp.co.uk/7-day-detox-menu/) - Day Breakfast Lunch Dinner Monday Smoothie of your choice Mexican tomato soup Green salad Chicken stuffed with ginger and orange and Vegetable’s Tuesday Poached eggs & bacon Ham Tabouleh and avocado salad Beef Koftas Spinach/Green Beans Wednesday Smoothie of your choice Goats cheese Frittata Salad
- [3 Reasons It's Better to Work Out With a Group](https://www.bodyblastbootcamp.co.uk/3-reasons-its-better-to-work-out-with-a-group/) - It seems like almost everyone is getting involved in group exercise today. On any given day in a warehouse, in a park or at the gym you can find people exercising together. There's everything from Running Clubs to Boot Camp classes outside. So why exactly are so many people jumping the 'lone wolf' ship to
- [How Low Should I Squat](https://www.bodyblastbootcamp.co.uk/how-low-should-i-squat/) - When it comes to squatting, most people don't go low enough. Therefore, they actually don't end up completing a full squat, because it’s harder and more challenging. If you do it half-assed (no pun intended), then you wont get all of the benefits intended from doing a full squat. Performing a low squat is just
- [Not everyone can have a Six pack](https://www.bodyblastbootcamp.co.uk/not-everyone-can-have-a-six-pack/) - Ab exercises don't target belly fat As much as we'd all love 100 crunches to turn into washboard abs it won't happen without a healthy diet and enough cardio to burn fat Once you reduce your overall body fat, your abs will start to show. Doing other body weight exercises such as push-ups, burpees, lunges,
- [7 day Detox](https://www.bodyblastbootcamp.co.uk/7-day-detox-2/) - Monday Smoothie of your choice Mexican tomato soup Green salad Chicken stuffed with ginger and orange and Vegetable’s Tuesday Poached eggs & bacon Ham Tabouleh and avocado salad Beef Koftas Spinach/Green Beans Wednesday Smoothie of your choice Goats cheese Frittata Salad Tuna and salsa
- [Kids are back to school](https://www.bodyblastbootcamp.co.uk/2095-2/) - My Top Tips to Restarting Your Exercise Regime Habits Aren't Meant To Be Broken - To keep things going, the easiest way to do this is simply to not stop them in the first place. Sounds simple, doesn't it? I'd recommend avoiding taking long breaks in between one workout and the next, otherwise, you'll
- [Miss Fit & Fabulous 2016](https://www.bodyblastbootcamp.co.uk/miss-fit-fabulous-2016/) - As for the ladies what a credit they were to themselves and us. Every single one of them pushed and pushed to 110% max, they all went above and beyond on Saturday with lots of Sick, Sweat and Tears with one or two nearly passing out. The evening was also an amazing spectacle with all
- [Pumpkin and Lentil Soup](https://www.bodyblastbootcamp.co.uk/pumpkin-and-lentil-soup/) - Ingredients •1 tbsp coconut oil , plus 1 tsp •2 onions, chopped •2 garlic cloves, chopped •Approx 800g chopped pumpkin flesh, plus the seeds •100g split red lentil •½ small pack thyme, leaves picked, plus extra to serve •1l hot vegetable stock •1 pinch of Himalayan Salt Method Heat the coconut oil in a large pan. Fry the onions
- [Do you eat enough](https://www.bodyblastbootcamp.co.uk/do-you-eat-enough/) - This Picture is an ideal day of what I eat. Yes I exercise 5 days a week for 45mins max per day. With 2 days off training a week but I still eat the same amount of food on my non training days. Within 4 weeks I have dropped 1kg of body FAT and that
- [Relax & Unwind](https://www.bodyblastbootcamp.co.uk/relax-unwind/) - The festive period is a time to relax, unwind and spend quality time with your family and friends. As a personal training writing this, you may be thinking this is going to be another drill sergeant speech telling you how you’ll need to trim the fat off your turkey, stick to Brussels sprouts, and steer
- [Put that beer down!](https://www.bodyblastbootcamp.co.uk/put-that-beer-down/) - Enjoy it on a social level. But don’t forget to consider the effect of alcohol on the body. How does alcohol really affect fitness after all? I’m sorry to report that the late night G&Ts don’t do your performance any good at all. In fact, the research suggests that consuming alcohol is detrimental to performance and recovery.
- [Three Types Of Carbs](https://www.bodyblastbootcamp.co.uk/three-types-of-carbs/) - There are three different kinds of carbohydrate sources that I want to quickly go over. Each of these causes your body to respond differently, so it is important you understand the difference between the three types: Simple Carbs: Simple forms of carbohydrates get digested very quickly and rush through your body at rapid speeds. They contain
- [Special Valentines Meal](https://www.bodyblastbootcamp.co.uk/special-valentines-meal/) - Enjoy this healthy two course meal this valentines day, With your loved one xx Starter red lentil soup Onion chopped 2 celery sticks, roughly chopped 1 carrot, peeled and roughly chopped 1 garlic clove, crushed 1 tsp ground cumin ½ tsp ground coriander 175g split red lentils 1.2 litres vegetable stock 400g can plum tomatoes
- [Chicken, asparagus lemon stir fry](https://www.bodyblastbootcamp.co.uk/chicken-asparagus-lemon-stir-fry/) - Ingredients 1 1/2 pounds skinless chicken breast, cut into 1-inch cubes Kosher salt, to taste 1/2 cup reduced-sodium chicken broth 2 tablespoons reduced-sodium shoyu or soy sauce (or Tamari for GF) 2 teaspoons cornstarch 2 tablespoons water 1 tbsp canola or grapeseed oil, divided 1 bunch asparagus, ends trimmed, cut into 2-inch pieces 6 cloves
- [Improve your running](https://www.bodyblastbootcamp.co.uk/improve-your-running/) - Choose the Right Foods Many runners believe that exercise makes it okay to consume Chocolate, cheese burgers and soda. However, these products are acid forming and artery clogging, they contain trans fat, and they're highly processed. While these processed and fatty junk foods are poor choices for anyone, they're even worse for runners. Poor nutrition
- [Three reasons why it is better to workout in a group](https://www.bodyblastbootcamp.co.uk/three-reasons-why-it-is-better-to-workout-in-a-group/) - It seems like almost everyone is getting involved in group exercise today. On any given day in a warehouse, in a park or at the gym you can find people exercising together. There's everything from Running Clubs to Boot Camp classes outside. So why exactly are so many people jumping the 'lone wolf' ship to
- [Hot Cross Choc Buns](https://www.bodyblastbootcamp.co.uk/hot-cross-choc-buns/) - Ingredients 55g cherries 25g blackberries 230g gluten free white bread flour 20g cocao Powder 2 tsp Mixed spic 1tsp quick yeast 50g coconut sugar 50g gluten free plain white flour 200ml almond milk 1 medium egg and 1 egg white 3-4 tbsp water Method In a small bowl mix together the cherries, blackberries and
- [Post Marathon Tips](https://www.bodyblastbootcamp.co.uk/post-marathon-tips/) - Walk it off. You may want to just stop, but walking for a little bit and gently stretching or mobilizing will help recirculate waste products, reducing the inevitable soreness. Have a luke warm bath in Himalayan rock salt or Dead sea salt. Luke warm is important as the muscles are already blood engorged, which hot
- [Meal Preparation Is Key](https://www.bodyblastbootcamp.co.uk/meal-preparation-is-key/) - Here’s my tips to help with your meal prep in 4 simple steps. Step 1: Check your calendar How many breakfasts, lunches, and dinners will you need for the upcoming week? Start by figuring out what meals you’ll need to prep for , Knowing exactly when you’ll need meals and when you won’t helps you
- [Chicken & Bacon Pie](https://www.bodyblastbootcamp.co.uk/chicken-bacon-pie/) - Ingredients 1 small red onion 2 Gloves garlick 1 large leek chopped up 200g Mushrooms roughly chopped 4x chicken breasts in to bite size pieces 250ml Chicken stock 100g topped lean bacon bits 1 tbsp corn flour 2 large handful of spinach Filo pastry Olive oil Mixed Veg to serve with Method Preheat your
- [Eating & Exercise](https://www.bodyblastbootcamp.co.uk/eatting-exercise/) - Eating and exercise go hand in hand. When and what you eat can be important to how you feel when you exercise, whether it's a casual workout or training for a competition. Consider these eating and exercise tips. 1. Eat a healthy breakfast If you exercise in the morning, get up early enough to finish
- [Sausage Pie](https://www.bodyblastbootcamp.co.uk/sausage-pie/) - Ingredients 1 Big red onion 2 Gloves garlick 200g Mushrooms roughly chopped 8 Cumberland sausages chopped Vegetable stock and a beef stock cube Pack of green beans chopped Filo pastry Olive oil Thick cream 250ml Method Preheat your oven to 190c fan 170c gas mark 5 little olive oil in a pan, add chopped onion
- [What does success mean to you??](https://www.bodyblastbootcamp.co.uk/what-does-success-mean-to-you/) - I write this having just finished my local Parkrun. For anyone who doesn’t know what this is, it’s a 5K free timed event every Saturday at 9:00am open to all abilities. It’s the first one I had done in a few weeks and although it felt hard work I felt stronger than I remembered at
- [Is the weekend your downfall?](https://www.bodyblastbootcamp.co.uk/is-the-weekend-your-downfall/) - It’s fair to say that summer seemed to take forever to get here but once it did it certainly arrived in style. The warmer days and longer evenings often mean we are out and about more, having barbecues, family gatherings and probably attending a wedding or two and because our weather is totally unpredictable we
- [Back pain and exercise](https://www.bodyblastbootcamp.co.uk/back-pain-and-exercise/) - Have you ever had back pain? I have and it was one of the most debilitating conditions I have ever had having sprained ligaments in my lower back so badly that it took over 2 years for me to become completely pain free. I have been amazed at the number of people I know who
- [Your guide to eating out healthily, part 1.](https://www.bodyblastbootcamp.co.uk/your-guide-to-eating-out-healthily-part-1/) - In this article we cover the four basic rules for keeping your diet and fitness goals on track when eating out.
- [Healthy eating out guide part 2: Breakfast and Brunch](https://www.bodyblastbootcamp.co.uk/healthy-eating-out-guide-part-2-breakfast-and-brunch/) - Tips on how to eat out healthily for breakfast or brunch
- [Healthy eating out guide: Part 3 Lunch and Dinner](https://www.bodyblastbootcamp.co.uk/healthy-eating-out-guide-part-3-lunch-and-dinner/) - Tips on how to stay on track with healthy eating when eating out for lunch or dinner
- [Your Guide to Eating Out Healthily Part 4:  Desserts, Coffee and Cake](https://www.bodyblastbootcamp.co.uk/your-guide-to-eating-out-healthily-part-4-desserts-coffee-and-cake/) - If you struggle to resist a sweet treat, use these simple strategies to stop you over indulging.
- [Should runners strength train?](https://www.bodyblastbootcamp.co.uk/should-runners-strength-train/) - Are you a runner? Maybe you’ve only just started or maybe you have been running for years. Doesn’t matter how fast or slow you are, if you run once or 5 times a week, you are a runner. Although there are many benefits to running, if that’s all you do then you run the risk
- [Dedication is all it takes](https://www.bodyblastbootcamp.co.uk/dedication-is-all-it-takes/) - You can never judge a book by it's cover and that is true when it comes to working with clients in the fitness industry. I have been pleasantly surprised and impressed by the dedication one of our Boxerciser's has shown since the start of the year. This particular client hadn't exercised in a while and
- [A little bit of self-care goes a long way](https://www.bodyblastbootcamp.co.uk/a-little-bit-of-self-care-goes-a-long-way/) - Tips on how to look after yourself so you can look after others
- [The Power of Sleep](https://www.bodyblastbootcamp.co.uk/the-power-of-sleep/) - The benefits of sleep and the effects of too little sleep.
- [7 surprising health benefits of drinking gin](https://www.bodyblastbootcamp.co.uk/7-surprising-health-benefits-of-drinking-gin/) - It can have health benefits – when consumed in moderation, Gin is made from juniper berries, which some refer to as "super berries. From containing flavanoids which improve blood circulation to helping stop water retention, below are the health benefits drinking gin in moderation can have. The juniper-based spirit has shrugged off its reputation from the
- [Christmas Gift Vouchers](https://www.bodyblastbootcamp.co.uk/christmas-gift-vouchers/) - Are your friends and family asking you? What gift you want for Christmas but you are unsure! Do you fancy starting the New Year with a bit more guidance, support & motivation in your fitness journey. I have 2 Vouchers up for grabs get that Christmas present you really want this year.
- [3 Stone in 3 months](https://www.bodyblastbootcamp.co.uk/3-stone-in-3-months/) - Following Easter, & feeling more fat & frumpy, rather than fit & fabulous, I decided it was time I got myself in better shape than the one that was greeting me daily in the mirror. I was tired, lethargic, miserable and worse still couldn't fit into many clothes in my wardrobe. I couldn't run a
- [Mini Workout Two](https://www.bodyblastbootcamp.co.uk/mini-workout-two/) - Keeping active throughout the Summer at home. Did you follow last month's mini home workout, if you did by now you should be feeling a little fitter. If you didn't then here is another one you may want to try. Using all the same exercises from last month try performing them in a different format.
- [Fetta & Melon Salad](https://www.bodyblastbootcamp.co.uk/fetta-melon-salad/) - Fetta Cheese and Melon salad. Mixed salads leaves Diced cucumber Cherry tomatoes Hand full of parsley Hand full of mixed chives Water melon Fetta cheese Preparation Method Chop all the ingredients up in to a big container with a lid, cutting everything into squares even the Fetta and the melon, shake it well in
- [Mini Home Workout](https://www.bodyblastbootcamp.co.uk/mini-home-workout/) - You don't need to join a gym short little workouts at home can get you started. Here are my top tips for you to find time for that workout. 1. Workout at home. All you need is a little space in the living room, or even the garden on dry day. You don’t need
- [Sweet Potato Crisps](https://www.bodyblastbootcamp.co.uk/sweet-potato-crisps/) - Ingredients (serves 2) · 2 medium sweet potatoes · Tablespoon of coconut oil · Salt · Pepper · Paprika Method Pre heat oven 220 Peel and chop sweet potato into like crisp shapes Place in a bowl Pour in melted coconut oil Add salt, pepper and paprika Mix thoroughly Then put in oven for
- [Coconut Beef Curry & Bombay Potato](https://www.bodyblastbootcamp.co.uk/coconut-beef-curry-bombay-potato/) - COCONUT BEEF CURRY Ingredients 1 tsp ground coriander 1 tsp ground cumin 3 tbsp masamam curry paste 150ml water 75g creamed coconut 1lb beef fillet, sliced 400ml coconut milk 50g cashew nuts, chopped 2 tbsp fish sauce 4 kaffir lime leaves, shredded fresh coriander to garnish Method Combined coriander, cumin and curry paste in a
- [Can you believe this time next week we will have Christmas day all over with.](https://www.bodyblastbootcamp.co.uk/it-will-happen-again-in-2017/) - Do you love or hate it ??? I don't mind it once I'm all organised. What I do like is having the time out to reflect on the past year and look at some changes I want to start in the new year. Things that didn't work out, or I didn't get round to
- [Here What Fran had to say about her Personal Training sessions](https://www.bodyblastbootcamp.co.uk/here-what-fran-had-to-say-about-her-personal-training-sessions/) - I have attended Kelly's BootCamp sessions for nearly 2 years now, but decided to have ago at Personal Training when Kelly put out a special offer. I had x8 Personal Training sessions with Kelly once a week as well as still attending her classes. I wanted a little more help with a competition that
- [Scared of failing?](https://www.bodyblastbootcamp.co.uk/scared-of-failing/) - We all are, it's an emotion everyone has..................... But think of the alternative, failure. And failure sucks. If I had never set up my fitness business 9 years ago I would never have succeeded and be as happy as I am today doing the job I love. If I would never have started Running
- [Weight training is one of the important sessions for me.](https://www.bodyblastbootcamp.co.uk/weight-training-is-one-of-the-important-sessions-for-me/) - If you’re a runner who fears a trip to the weight room will bulk you up and slow you down. This fear causes many runners to shy away from strength training, but there’s no evidence to suggest it’s true. Here’s a run down of why runners should get lifting to improve their lean body mass:
- [Lemon Drizzle](https://www.bodyblastbootcamp.co.uk/lemon-drizzle/) - Ingredients 100g butter organic or grass feed is best 200g chopped dates 175g gluten free flour 1tsp baking powder 3 medium eggs 2 tbsp almond milk rind of 1 lemon Method Mix all ingredients together well in a bowl and pour into a greased and lined loaf/ round tin. Bake 30minutes at 180c
- [Blueberry Snack Bars](https://www.bodyblastbootcamp.co.uk/blueberry-snack-bars/) - Blueberry & Coconut Snack Bars Ingredients 300g of Organic oats 100g desiccated coconut 150g pack of blueberries 100g of organic or grass feed butter 2x bananas 3tbsp raw honey zest of a lemon & orange Method 1, Pre heat oven at 160c 2, Melt butter and honey in large saucepan 3, Mash bananas and
- [Mozzarella & Bacon Frattata](https://www.bodyblastbootcamp.co.uk/mozzarella-bacon-frattata/) - 2 eggs Freshly ground pepper Coconut oil Sliced Mixed peppers Mushrooms Mozerella Lean diced Bacon Preparation method Whisk eggs in to a bowl, Heat oil in a large, ovenproof, pan over medium heat. Add peppers, mushrooms, lean bacon to pan, stirring constantly, until the bacon is cooked. Pour the egg mixture over the ingredient,
- [Hungarian Pork](https://www.bodyblastbootcamp.co.uk/hungarian-pork/) - Ingredients 3 peppers mixed colours 2 red onions 4 carrots 2 eating apple Slat and pepper 4 cloves garlic 2 tbspn’s balsamic vinegar 700g Tinned tomatoes Preparation method Deseed the peppers, peel and half the onion, trim the carrots, Slice the apple Heat a pan with coconut oil, fry off the garlic and onions
- [Thai Green Curry](https://www.bodyblastbootcamp.co.uk/thai-green-curry/) - Ingredients 1 red onion 1 garlic glove ginger 1 tsp coconut oil 2-3 chicken breasts Thai green paste 200ml Coconut milk Baby corn Coli flour & Broccoli Green beans Sugar snap peas Bean sprouts Preparation method In a pan, add a spoon full of coconut oil, gently fry your chopped onion and garlic once
- [We all have to start some were](https://www.bodyblastbootcamp.co.uk/2070-2/) - This was how Vikki started her journey. Her very first event was last year's Golden Mile and over the past 12months she has taken part in many more different events. This local event which is held every year by Absolute Running helped her to take part in something which was only just a starting point
- [Exercise has been my godsend](https://www.bodyblastbootcamp.co.uk/exercise-has-been-my-godsend/) - Working out, lifting weights, going for a run, whatever kind of fitness or exercise that tickles your fancy is commonly mistaken to be good for just the one reason…looking good. Getting rid of that big behind, bingo wings or maybe even a double chin, may be the motivation behind your sudden desire to go to the gym
- [Thank You & Good Bye](https://www.bodyblastbootcamp.co.uk/thank-you-good-bye/) - Where do I start? Seven years ago I set up BuggyBlast Bootcamp, being one of the first in Hampshire to offer a safe and effective workout for mums wanting to get back into exercise but not have to worry about childcare. I grew from one location to 25 different locations offering BuggyBlast Bootcamp child care
- [Victoria Sponge](https://www.bodyblastbootcamp.co.uk/victoria-sponge/) - INGREDIENTS 225g Gluten free flour- I used half Doves Farm Organic gluten free self raising and half buckwheat flour 110g grass fed butter 115g coconut oil (melted) 4 eggs 2-3 tbsp raw honey ( in hindset I could have done without, if you are still in the process of giving up sugar you may need
- [EASY HEALTHY FAMILY FRIENDLY Energy bars:](https://www.bodyblastbootcamp.co.uk/easy-healthy-family-friendly-energy-bars/) - Ingredients 1 cup of Macadamia Nuts 1 cup of cashew nuts 1 cup of dates (soaked overnight) 2 cups of oats 1 tbsp vanilla essence pinch of sea salt 1/2 cup of desiccated coconut (optional) 1-2 tbsp Coconut Oil Melted For topping 1 tbsp of Raw Organic Cacao mixed with water and a tbsp of
- [When and How to Hydrate for a run or workout](https://www.bodyblastbootcamp.co.uk/when-and-how-to-hydrate-for-a-run-or-workout/) - If you fail to properly fuel your car, it won't run effectively. The same goes for your body. Of course, we all know when to add gas to our cars because of the fuel gauge. Because your body doesn't come equipped with such an easy-to-read indicator, it's essential for your performance and your health to
- [My famous flapjacks](https://www.bodyblastbootcamp.co.uk/my-famous-flapjacks/) - Ingredients 200g Porridge oats 50g brown sugar Half block butter 50g cranberries 50 g Almond Flakes 50g Mixed seeds 50g desiccated coco nut 50g of white and dark chocolate drops Organic Honey Method 1, Pre heat the oven 190c/375f/gas mark 6 2, Place the butter and sugar in a bowl mix
- [Summers Out, Back to Reality!](https://www.bodyblastbootcamp.co.uk/summers-out-back-to-reality/) - With September starting I don’t know about you but I always feel there is a sense of back to normality, do you know what I mean?! The kids are back to school or playschool, the daily routine starts off again and with that is a great opportunity to look at your week and decide how
- [BodyBlast Brownies ](https://www.bodyblastbootcamp.co.uk/bodyblast-brownies/) - Enjoying them the healthy way........ INGREDIENTS • 240g drained chick peas (1 tin) • 150ml freshly squeezed orange juice • Grated orange peel • 3 eggs • 2 ripe bananas • 80g cocoa powder • 30g ground almonds • 1 teaspoon of baking powder • 1/2 teaspoon of bicarbonate soda • Handful of crushed walnut halves or any preferred nuts METHOD 1, Mash
- [Chicken Pizza](https://www.bodyblastbootcamp.co.uk/chicken-pizza/) - This one is a good one for lunch at work, prepare it all the night before. Makes a change from salads...... Ingredients • 2 chicken breasts • 1 tube of tomato puree • 1 red pepper, sliced • 1 onion, sliced • 8 walnuts, crushed • 50g goats cheese Method 1. Oven temperature of 180C 2. Butterfly cut the chicken and
- [Being Positive things can come true Right?????](https://www.bodyblastbootcamp.co.uk/being-positive-things-can-come-true-right/) - Hi Guys, I don't normally email on a Monday but I wanted to share with you my little win . I was the First lady back in the Gosport 5km Race yesterday, this took place at Stokes Bay, I achieved the run in 20min-15sec not my best time but I did it. Up until Saturday evening

## Pages

- [Home](https://www.bodyblastbootcamp.co.uk/) - Providing outdoor and indoor fitness classes in Fareham and Gosport for those who want to feel fitter and stronger. Sign up for a free taster class today.
- [Contact](https://www.bodyblastbootcamp.co.uk/contact/) - Contact UsBootcamp Timetable Monday and Wednesday Stokes Bay, Gosport Tuesday and Thursday Bath Lane Recreation Ground, Fareham All sessions start at 6:30 pmQuick ContactFor more information on all our services we offer contact us today and we can get you booked in for your FREE session. Your Name (required) Your Email (required) Subject Your Message
- [Boxercise](https://www.bodyblastbootcamp.co.uk/getting-started/boxercise/) - BoxerciseBoxerciseWe currently run indoor classes in Fareham from September to April and outdoors May to end July. BOXERCISE Where you are at You know you should be doing something about your health and fitness but are struggling to motivate yourself or find something that you enjoy. You don’t really know where to start doing something
- [Outdoor Fitness](https://www.bodyblastbootcamp.co.uk/getting-started/outdoor-fitness/) - Outdoor Fitness ClassesOutdoor FitnessOUTDOOR FITNESS CLASS We offer group classes in Gosport, Fareham Where you are at You know you should be doing something about your health and fitness but are struggling to motivate yourself or find something that you enjoy. You don’t really know where to start doing something about it. You find gyms
- [Top ten tips](https://www.bodyblastbootcamp.co.uk/top-ten-tips/) - Want to feel fitter, healthier and happier? Fed up with feeling unfit and lacking energy Want to lead a healthier lifestyle but don’t know where to start and/or don’t have the confidence to do it alone Are confused by all the advice out there on the internet and on social media Enter your email below
- [About](https://www.bodyblastbootcamp.co.uk/about/) - The body blast bootcamp team are all experienced fitness instructors
- [Interview with Karen](https://www.bodyblastbootcamp.co.uk/interview-with-karen/) - Interview with KarenInterview with KarenQ What type of people come to your classes? A We are an all-inclusive bootcamp and offer our services to men and women of all ages, shapes, sizes and fitness level. Our youngest member is 22 and our oldest is 68! Q Do I need to be fit to keep up
- [Personal Training](https://www.bodyblastbootcamp.co.uk/getting-started/personal-training/) - Personal TrainingPERSONAL TRAINING We offer daytime personal training in and around Fareham Where you are at You know you should be doing something about your health and fitness but are struggling to motivate yourself. You’ve tried to lose weight or do something like couch to 5K by yourself but found it hard and gave up.
- [OLD HOME](https://www.bodyblastbootcamp.co.uk/old-home/) - Our sessions are suitable for everyone, no matter what your level of fitness. We will be sure to get you the results you desire.
- [demo](https://www.bodyblastbootcamp.co.uk/demo/)
- [Getting Started](https://www.bodyblastbootcamp.co.uk/getting-started/)
- [Our Locations](https://www.bodyblastbootcamp.co.uk/our-locations/) - Body Blast Boot Camp currently run sessions at several locations across Hampshire. Start your boot camp transformation today, run locally 45 minute sessions
- [FAQs](https://www.bodyblastbootcamp.co.uk/faqs/) - Have questions about Body Blast Boot Camp? What should I wear? I have never done anything like this before, will I cope?
- [Terms & Conditions](https://www.bodyblastbootcamp.co.uk/terms-conditions/) - Terms and conditions apply for the following services Monthly standing orders Your monthly standing order must be set up on either one of the following dates 5th or 15th of the month, There is no contract and you can cancel at anytime all we ask is you let us know if you no longer wish
- [Privacy Policy](https://www.bodyblastbootcamp.co.uk/privacy-policy/) - Privacy Policy Bodyblast Bootcamp At Bodyblast Bootcamp (Karen’s Bootcamps Ltd) we are committed to maintaining the trust and confidence of our clients. In particular, we want you to know that Bodyblast Bootcamp is not in the business of selling, renting or trading email lists or other personal information with other companies and businesses for any
- [Newsletter Signup](https://www.bodyblastbootcamp.co.uk/newsletter-signup/) - Bodyblast NewsletterAs part of the new GDPR regulations on data protection we need to ask you to signup to receive the newsletter again, by doing so you accept the Body Blast Boot Camp privacy policy. If you would like to read that please do so here. We will only use your information to contact you and never

## MailPoet Page

- [MailPoet Page](https://www.bodyblastbootcamp.co.uk/?mailpoet_page=subscriptions) - [mailpoet_page]

## Portfolio

- [Personal Training](https://www.bodyblastbootcamp.co.uk/portfolio-items/personal-training/) - Sed posuere nunc in porttitor rhoncus.Morbi blandit tellus volutpat sapien feugiat, a semper massa scelerisque.Proin vitae augue eget eros euismod auctor eget eget massa.Mauris sit amet lectus fermentum, euismod libero eget, lacinia orci.Quisque ac turpis id orci lacinia tincidunt.Aenean sollicitudin enim vitae quam accumsan, sit amet dictum lorem feugiat.
- [Bootcamp](https://www.bodyblastbootcamp.co.uk/portfolio-items/bootcamp/) - Sed posuere nunc in porttitor rhoncus.Morbi blandit tellus volutpat sapien feugiat, a semper massa scelerisque.Proin vitae augue eget eros euismod auctor eget eget massa.Mauris sit amet lectus fermentum, euismod libero eget, lacinia orci.Quisque ac turpis id orci lacinia tincidunt.Aenean sollicitudin enim vitae quam accumsan, sit amet dictum lorem feugiat.
- [Boxing](https://www.bodyblastbootcamp.co.uk/portfolio-items/boxing/) - Sed posuere nunc in porttitor rhoncus.Morbi blandit tellus volutpat sapien feugiat, a semper massa scelerisque.Proin vitae augue eget eros euismod auctor eget eget massa.Mauris sit amet lectus fermentum, euismod libero eget, lacinia orci.Quisque ac turpis id orci lacinia tincidunt.Aenean sollicitudin enim vitae quam accumsan, sit amet dictum lorem feugiat.

## Categories

- [Uncategorised](https://www.bodyblastbootcamp.co.uk/category/uncategorised/)
- [Uncategorized](https://www.bodyblastbootcamp.co.uk/category/uncategorized/)
- [Fat loss](https://www.bodyblastbootcamp.co.uk/category/fat-loss/)
- [healthy lifestyle](https://www.bodyblastbootcamp.co.uk/category/healthy-lifestyle/)
- [Fitness](https://www.bodyblastbootcamp.co.uk/category/healthy-lifestyle/fitness/)

## Tags

- [self care](https://www.bodyblastbootcamp.co.uk/tag/self-care/)
- [fat loss](https://www.bodyblastbootcamp.co.uk/tag/fat-loss/)
- [weight loss](https://www.bodyblastbootcamp.co.uk/tag/weight-loss/)
- [future proof](https://www.bodyblastbootcamp.co.uk/tag/future-proof/)
- [health](https://www.bodyblastbootcamp.co.uk/tag/health/)
- [body](https://www.bodyblastbootcamp.co.uk/tag/body/)
- [goal setting](https://www.bodyblastbootcamp.co.uk/tag/goal-setting/)
- [health and fitness](https://www.bodyblastbootcamp.co.uk/tag/health-and-fitness/)
- [muscle](https://www.bodyblastbootcamp.co.uk/tag/muscle/)
- [resistance training](https://www.bodyblastbootcamp.co.uk/tag/resistance-training/)
- [women's health](https://www.bodyblastbootcamp.co.uk/tag/womens-health/)
- [fitness class](https://www.bodyblastbootcamp.co.uk/tag/fitness-class/)
- [women's fitness](https://www.bodyblastbootcamp.co.uk/tag/womens-fitness/)
- [sports bra](https://www.bodyblastbootcamp.co.uk/tag/sports-bra/)
- [Intermittent Fasting](https://www.bodyblastbootcamp.co.uk/tag/intermittent-fasting/)
- [progress](https://www.bodyblastbootcamp.co.uk/tag/progress/)

## Portfolio Categories

- [A](https://www.bodyblastbootcamp.co.uk/portfolio_category/a/)