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June Newsletter
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Hello and welcome to this first monthly newsletter from BodyBlast Bootcamp! Hopefully you will find these to be full of useful articles, tips, and information and for those who don't know us very well an insight into what we are all about. I will aim to get these out on the first Friday of the month. Hopefully the layout will improve as I get used to using the software - not one of my strong points! If anybody has anything they would like to contribute or have a suggestion on a subject you would like included in future newsletters then please do drop me a line at karen@bodyblastbootcamp.co.uk
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Consistency is key BUT….
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It shouldn’t come as any surprise that to get results in life you need to be consistent. For example in terms of improving your fitness you need to be consistent in how often you workout and the quality of that workout. You are unlikely to see changes if your exercises regime is sporadic and unplanned. If you want to lose weight you need to be consistent in having a balanced diet with your calorie intake being less than your energy expenditure. Inconsistency in these two factors is unlikely to get you dropping the pounds.
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There are some ways though in which the consistency can be tweaked so you get your results faster. So if you currently plod on the treadmill 3 times a week for 60 minutes at a time, yes you are being consistent but this is not going to yield you the results you want anytime soon. So here are some tips to accelerate your results.
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- Work more muscle groups in one go ie. do exercises such as squats or press ups rather than bicep curls or leg extension. This will time save and burn more calories in the long run.
- Change your work/rest intervals to use different energy systems. Some examples would be 30 secs on, 30 secs off, 20 secs on 40 secs off, 1 minute on, 20 secs off. There are lots of different combinations depending on what you are trying to achieve, for instance a longer work interval will require endurance whereas a shorter one may be more power focused.
- Make small changes each time you work out such as an extra rep or a small increment in weight to help move you forward and keep you challenged. Track your progress to help keep you motivated.
- Try Density Training. This is also known as AMRAP (As Many Rounds As Possible). Pick a few exercises to perform as a circuit and try to complete one circuit as many times as you can in a given time. Next time, increase the weight or number of reps or aim to complete an additional round to what you did before. This is a great way to break down muscle tissue and burn calories due to the muscle repair process after your work out.
- Increase your workout intensity, not your workout time. It’s not about how long you spend working out, it’s how hard you push and challenge yourself. Why spend an hour at half the intensity of what you can do in 15 minutes? Part of working out is to get comfortable being uncomfortable. It shouldn’t be easy but you will feel better for it afterwards especially if you know that you can get the same results in half the time – now doesn’t that sound good?
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For the times when you can’t make bootcamp try this lower body workout, 5 rounds with a 1 minute rest in between each round. If you want to make it more difficult use the progression given in brackets
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5 burpees (functional – drop chest to floor)
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20 calf raises (hold some weights or use a step to drop the heels down)
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16 narrow squat with alternate side leg raise
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15 bridges (rest on heels only)
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Spicy Pork Mince
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I love this recipe – quick, cheap and easy to make, perfect for a weekday meal. Make enough and have as leftovers for lunch the next day!
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1 inch piece of ginger root finely chopped
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coconut oil enough to fry off garlic, onions and ginger
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1 tbsp Thai red curry paste
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4 dried Kaffir lime leaves
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Fry off the garlic, shallots and ginger for 2 minutes. Then stir in the pork. Stir in fish sauce, curry paste, lime leaves. Fry for 1-2 minutes over a high heat. Add the tomatoes and cook for 5-6 minutes. Finally stir in chopped coriander and add seasoning. Serve with a side of green vegetables.
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Member spotlight
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Maddie is a regular at our Fareham bootcamp sessions. Here’s what she has to say about her experience.
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How long have you been attending Bootcamp?
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I first began attending bootcamp during college 3 years ago and due to going to university was unable to continue, I was able to re join May last year.
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What's your favourite exercise or piece of equipment to work with?
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I really love plank exercises. I think my favourite is when all the equipment comes out for circuits and you know it will be a hard workout but a very rewarding one.
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What is your least favourite?
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I really dislike running and burpees-they are exhausting.
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What motivates you to come to sessions?
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I like that you get to know the people that also attend bootcamp- it comes to a point where you don't want to miss a session because you enjoy the work out with friends. In addition, they will often question where you were if you missed one and so you don't want to let anyone down. I don't want to let myself down by missing a session either and to have people who are caring, supportive and often challenge me, gives me the push to go even on days I don't feel like it.
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What is the biggest change you have noticed in
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yourself since coming to Bootcamp?
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The biggest change in myself would be confidence. I have a lot more confidence in myself and actually enjoying exercise. I have gotten much healthier not only in fitness but the encouragement of Karen to eat better. I have also managed to lose weight through bootcamp which is something I have struggled to do with anything else.
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What advice/words of wisdom would you give to somebody new to our classes?
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I would say it's okay if you don't feel you can do everything, don't worry that the people attending will be super fit. There are always things that people at bootcamp struggle with, we are supportive and will keep you going. You don't need to panic that you cannot do anymore, that's okay, we understand it is not easy and we will support you. Just embrace the work out, give it your all, have a laugh and succeed, we will be right behind you the whole way.
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Just for fun - if you were a fruit what would you be and why?
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I would probably be a strawberry. Not only do I love them, but I blush like one, especially when exercising. They are tasty and often top pick for a snack. And finally they are used to flavour some lovely drinks.
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Did you know....Aerobic exercise has been linked to memory maintenance so it’s especially important to be active as we age. British Journal of Sports Medicine
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Save the date!
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An end of summer social event is booked for Saturday 1st September 11am - 3pm. This will be a barbecue at Queen Elizabeth Country Park and is open to all members on a monthly subscription and by invitation to those who regularly come to our pay as you go Metafit sessions. Families welcome!
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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.
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Beginner's Bootcamp
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I am really excited to be launching two new beginner only bootcamp classes next week. This is a 4 week course designed for those who currently do little or no exercise and aren't yet confident enough to join our mainstream classes. Sessions will be a similar format to our usual bootcamp sessions but with more emphasis on teaching proper exercise form and technique with an introduction to some of the equipment that we use. At the end of the course participants can decide whether to repeat the 4 weeks or try one of our mainstream classes. Beginners classes will start Tuesday 5th June at Bath Lane Recreation Ground Fareham at 7:30pm and Wednesday 6th June at Stokes Bay Gosport.
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Summer Timetable
BODYBLAST BOOTCAMP 6:30pm MONDAYS Privett Park, GOSPORT, TUESDAYS AND THURSDAYS Bath Lane Recreation Ground, FAREHAM. 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.
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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.
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METAFIT 7:30pm MONDAY, Bath Lane, FAREHAM, 6:30pm WEDNESDAY Stokes Bay, GOSPORT, 6:15am FRIDAY Pulse Dance Fitness 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.
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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.
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