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March Newsletter
I am so excited! Yes Spring is just about here. The sun is warm (when it's out!), the spring flowers are in bloom and the evenings are noticeably lighter. This means that now is the perfect opportunity to get into an outdoor fitness regime, whether that's a daily walk, running, cycling or an outdoor class like our bootcamps ;-)
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I have to admit that February was a difficult month for me. After the high of having busy classes in January, February showed that people were not as committed to making a change as I had hoped, I had the half term holiday to juggle work with entertaining my two children (as I'm sure many of you also had to deal with) and to top it off I finally came down with the cold that I had managed to avoid over most of the winter. Unfortunately when you are self employed there are no paid sick days so it's a case of dosing up with the decongestants (Day Nurse is my saviour) and getting on with it. On the rare occasion I am unwell I usually recover quite quickly and I put this down to the following:
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1. A BALANCED healthy diet - plenty of fresh fruit and vegetables, fibre and protein keeps my immune system fully functioning.
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2. Regular exercise - absolute minimum of 3 workouts a week plus a step count of 8000-10000 a day.
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3. 7 to 8 hours of sleep a night - I'm an early riser so have to make sure I go to bed before 10:30pm to get a decent number of hours
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4. Rest and recovery - I try to ensure I have two days off exercising a week to help my body repair and recover from previous workouts. I still try to maintain a high step count.
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6. Being a healthy weight
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7. Only drink alcohol in moderation
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8. Daily exposure to fresh air and sunlight
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9. Relatively low stress levels
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So if you are somebody who gets ill often, catching whatever virus is currently doing the rounds, then maybe see if you are missing something from the list, make the change and hopefully you will find your incidences of sickness will be less and your recovery time speedier.
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Bootcamper event participation
Well done to Mandy and Annette who took part in the Winchester 10K at the end of February. It was an unseasonably warm day but apparently a pretty route which ended in a well deserved medal and t-shirt.
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A few bootcampers have been inspired by other members of the group and are now starting to run regularly with some already improving their speed and endurance. It would be great to have a big BodyBlast Bootcamp turnout in June at the annual Golden Mile and 5K down at Gosport. Even if you aren't a regular runner maybe you could set yourself a challenge to be able to run a mile continuously by the time the event rolls around?! The link to sign up is in the list further down the page. Let me know if you are going to take part.
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If you do sign up for an event that isn't listed then please post it in the private Facebook group or email me with the link as others (including myself) may be interested in doing it too.
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What's been happening at bootcamp?
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Last month I gave each location a team challenge of seeing how many press ups they could do as an average over the week. Members scored 2 points for every full press up and 1 point for any done on the knees. The incentive was the winning team could choose a forfeit for the other two losing teams. Everyone got stuck in to the workout and there was real determination to work hard and get as many points as possible for their team. The winning team in the end was Fareham but it was close. The photo is Gosport completing their forfeit which they did graciously (check out that moon by the way!).
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Pancakes
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I couldn't let this newsletter go by without a pancake recipe to celebrate Shrove Tuesday on 5th March.
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Everyone in our family loves pancakes. They are such a versatile food whether you go for sweet or savoury, healthy or unhealthy! Here are a few suggestions as to how to eat yours (and it doesn't have to be just on Pancake Day!)
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Mix the flour and eggs to form a smooth paste.
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Add the milk gradually continuously stirring to avoid any lumps until a smooth batter is formed.
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Heat a well greased small frying pan and add a ladle full of mixture to the middle then swirl the pan to spread it evenly.
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Allow one side to cook until flipping it over to the other side to cook.
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Serve with your favourite filling.
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These are super filling and great as a post workout breakfast
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2 scoops of protein powder
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6 tablespoons of water or any kind of milk
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I like to add blueberries to mine.
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Another healthy alternative for breakfast
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Top with other fruit like raspberries and/or nuts
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Replace milk with coconut milk!
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Cottage cheese, chopped herbs, bacon, lemon zest and mixed seeds
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Sliced figs, ham, rocket and olive oil
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Roasted cherry tomatoes, rocket and balsamic vinegar
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Spinach, ricotta, lemon zest and olive oil
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New classes coming soon!
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I am continuously looking for ways to improve upon our range of services. So over the next couple of months keep an eye out for details of upcoming additional bootcamp classes including a new location, daytime classes and our beginners group classes, 6 week long exclusive courses and Saturday morning workshops. Details will be posted in emails and on our Facebook page.
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Personal Training
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With Spring pretty much upon us it's time to start thinking about where you want to be by the time summer comes. Do you need some help in toning up, losing weight or training for an event? I currently have space during the week for personal training and can offer 8 sessions for £159 to bootcamp members or £199 for non members. Sessions would be either early morning, school hours or evenings after 7:30pm and you would have to travel to me at Fareham. Email me if you would like further details or to book.
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Referrals
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Last month we had one bootcamper bring two friends along to try out bootcamp. So thank you Kayleigh Coleburn, you will be entered into the prize draw at the end of March.
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I have lots of flyers for distribution so if you want some to give to friends, family, neighbours or work colleagues then let me or Louise at Portchester know. The more you refer the more chance you have to win. Last month Terasa from Gosport won a free PT session for her referrals.
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If you have your own business and refer one of your clients who comes for a free taster session then I will promote your business on the Bodyblast Bootcamp Facebook page (which has almost 2000 likes) and in the Newsletter.
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Notification of April change to membership subscription
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I believe that we offer quality training sessions to all our members and that our fees reflect that. If you attend regularly you know that our sessions are different each week, are planned out carefully to give you an effective workout that will push you and help improve your fitness and that instructors are always there to give you help and advice in and out of sessions. Our closed Facebook group is also there for members to use as a source of additional info and support. However due to increasing costs of running bootcamp and so that all of the above can continue (and more hopefully) our prices will increase from 1st April 2019 for NEW MEMBERS ONLY. Any existing client's monthly subscription fees are fixed for the lifetime of their membership. So if you have been thinking of joining us or are a previous client thinking of returning then March is the final month to do so before new prices are introduced. So don't delay! Get in touch and book your free taster session or let me know you would like to return.
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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.
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Other events of interest /for consideration:
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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/
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Free social monthly weekend walks - coming soon!
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Bootcamp Charity event - October
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Winter Timetable
Our current timetable will run until 30th April 2019.
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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 Privett Park, 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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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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