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September Newsletter
So it's that time of year again where summer holidays have been and gone and with the kids going back to school it's now the perfect opportunity to start or get back into a routine again with exercise. I must admit I am now in the habit of exercising in the mornings and am now going to have to remember that I have to allow extra time to be ready for the school run. If you struggle to find time to fit exercise into your weekly schedule then here are some tips to make it a little easier to make it a part of your routine
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- Habits Aren't Meant To Be Broken - The easiest way to keep going with an exercise programme is simply to not stop in the first place. Sounds simple, doesn't it? Avoid taking long breaks in between one workout and the next, otherwise you'll use every excuse possible not to get back into the habit again. If you can’t get to a class or the gym then there are plenty of short online workouts you can fit in either at the beginning or end of the day to keep you ticking over.
- Get Into a Routine - Your workout routine should be a bit like a ritual. Plan workout sessions in your diary for the next week. Stick to these times where possible but you'll notice that actually writing your workouts in your weekly planner means they are set and you'll feel more organised as a result.
- Stress Relief - Working out is a tremendous way of relieving stress, lifting your mood and releasing endorphins - those feel good hormones. So if you are feeling stressed then don’t forget that exercise is a far better way to relieve it than reaching for the wine or chocolate!
- Make it Fun - Find an exercise form that you enjoy as you'll be more likely to stick to it.
- Rope a Friend in- Get a friend to join you at home and work out together, go for a walk or bike ride or join an exercise class. Having a social aspect to exercising can boost your commitment to the exercise habit because you'll both feel accountable to each other.
- Be Consistent - Make a commitment to exercise and stick to working out at the same time each day/week etc. By doing so, it'll ingrain that new habit in your brain and diary of events and you'll see results quicker too.
- Start Small – If it’s been a few weeks since your last workout then start off with a relatively easy session and build it back up slowly to where you were. So many people try to go too hard too soon and end up over doing it meaning either injury or being too sore to continue for a few days.
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If you would like to start a new routine or just step up your training programme we can help you, all you need to do is drop us a line.
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Bootcampers rise to the challenge
Once again August saw some of our bootcampers taking part in various challenges. Well done to Annette and Terasa who took part in the Wickham 10K and Brian who took on the brutal Tough Mudder obstacle course (look at the determination on that face!). There is talk of doing this next year as a Bodyblast Bootcamp team so watch this space.....Don't forget if you do an event post a picture on our Facebook page or email me to feature in the next newsletter.
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Apple Oatmeal Cookies
Autumn is the time of year when fruit such as apples come into harvest. If you have a glut of apples from your tree try this easy recipe that will give you the perfect healthy sweet treat and if your workplace is holding a Macmillan coffee morning this month they make an ideal contribution.
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1 cup quick oats or rolled oats for a chewier texture
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3/4 cup wholewheat flour or plain flour
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1 1/2 teaspoon baking powder
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1 1/2 teaspoons ground cinnamon
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1/8 teaspoon ground nutmeg
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2 tablespoons unsalted butter melted
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1 teaspoon of vanilla extract
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1 medium firm apple, peeled, cored and chopped into small pieces
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1. Mix all the dry ingredients together (first 6 listed) in one bowl and all the wet ingredients in another.
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2. Pour the wet mixture into the dry mixture, add the chopped apple and stir together being careful not to overmix. Cover the bowl and refrigerate for 30 minutes
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3. When ready to bake, preheat the oven to 170 degrees or Gas Mark 4 and on a large baking sheet with baking parchment, scoop the dough by generous tablespoons, then shape into slightly flattened balls.
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4. Bake for 10-12 minutes, just until the edges of the cookie appear dry and begin to brown. Rest for 2 minutes on the tray before transferring to a wire rack to cool.
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Member spotlight
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Mandy Chalkley is a long standing member of Bodyblast Bootcamp and regular attendee at our Gosport sessions. She has taken part in many running events from 5Ks to Marathons. Here is what she has to say about her bootcamp experience.
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How long have you been attending Bootcamp?
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I started coming to Bootcamp in the summer of 2010 at the grand old age of 50!
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What's your favourite exercise or piece of equipment to work with?
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I like anything that exercises the abs or core muscles - trying to get that 6-pack!
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What is your least favourite?
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I’m not a fan of burpees!!
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Do you prefer summer or winter bootcamps?
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I love the summer Bootcamps as we actually get to see each other (oh, that’s what you look like!!) and we can workout on the beach on Wednesday nights. Nothing beats it!
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What motivates you to come to sessions?
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Bootcamp gives me a great energy boost and, when everything else is going pear shaped, it’s a real stress buster. It keeps me sane! It’s an opportunity to meet up with friends who are fellow Bootcampers and have some fun!
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What has been the best result for you in coming to Bootcamp?
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Bootcamp was part of my essential training for London and New York marathons. Cross training is important when you’re preparing for such an event, and the Bootcamp sessions are brilliant for the all round fitness that’s required.
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What advice/words of wisdom would you give to somebody new to our classes?
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Don’t be scared! We don’t bite! There’s no competition (unless you’re up against Di - she’s really competitive!!), and nobody is ‘better’ than anyone else. We’re all in it together and we’re here to have fun!!
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Just for fun - if you were a fruit what would you be and why?
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Hmm, difficult one! I’ve had some suggestions but I’ve chosen to ignore them!! I think I’d be a strawberry as I’m partial to a bit of ice cream!
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P.S The last 12 months have been a challenge for me health wise. Last July I found myself on the cardiac ward having my heart sorted out, then my Christmas present was a nasty chest infection that I'm still struggling with and on top of that my back decided it didn't like me!! Needless to say it's been hard to keep myself fit through all of this but if it wasn't for Bootcamp I'd be in a bucket!! It gave me the impetus to turn up twice a week and do a workout, regardless of my fitness level and it stopped me from "giving up" when I could've done so easily. We all need that "something" to get us through the rubbish times and Bootcamp did, and still does, that for me. Thank you.
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Did you know....The "core" includes any muscles that attach to your pelvis, spine and ribs.
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Do you have a friend, colleague or family member who would like a complimentary bootcamp session? This month, bring somebody you know for a free taster session and your name will be placed into a prize draw to win a personal training session with me. The more friends you bring, the more times your name will be placed into the draw! Over 16's only please.
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Charity event for Fareham Food Bank
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On Saturday 13th October a team of bootcampers and their friends and family will be taking part in a 10 mile or 5 mile (for those who prefer a shorter challenge) charity walk to deliver supplies to the Fareham food bank in Westbury Avenue, Fareham. Participants will carry from 5kg to 10kg of goods along the streets of Gosport and Fareham aiming to reach Fareham food bank between 1pm and 2pm. Start time is to be confirmed but will be around 10am. This is an event open to all so if you would like to challenge yourself whilst doing something for a good cause then please register your interest to: karen@bodyblastbootcamp.co.uk
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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. If there is an event you know of that you think others may be interested in then email me or for members you can post it on the private Facebook group.
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Here is a list of some of the events that our members are taking part in over the next few months:
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September: Meon Valley Half and 10K
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October: 10 mile Charity Walk
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November: Gosport Half Marathon
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Christmas Cracker Challenge
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Summer Timetable
Our current timetable will run until 30th September.
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BODYBLAST BOOTCAMP 6:30pm MONDAYS Privett Park, Gosport, TUESDAYS AND THURSDAYS Bath Lane Recreation Ground, Fareham, WEDNESDAYS Portchester castle, Portchester and Stokes Bay, Gosport.
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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.
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BEGINNERS BOOTCAMP: WEDNESDAY Stokes Bay, GOSPORT 7:30pm. Similar to our usual bootcamp sessions but focussing more on getting exercise form correct before increasing workout intensity. Suitable for anyone who has never exercised or not done so in a while.
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MUMCAMP 9:30am WEDNESDAY Privett Park, GOSPORT, 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.
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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.
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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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