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July Newsletter
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Summer is here. Finally. All those months of cold and grey, and now we get to enjoy a bit of long-awaited sunshine.
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Even if the sun doesn’t manage to make an appearance in the UK, lots of us book holidays away somewhere sunny at this time of year, with family, friends, or even in our own company.
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But if you’ve been working hard to cultivate a healthier, more active lifestyle in recent months, then as much as you might be looking forward to the school holidays or to those two weeks away in the sun, you might also be worrying about whether it’s going to totally undo all your hard work.
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Holidays abroad are, obviously, always going to be tricky, as you probably don’t want to spend your whole time cooking. But you’re wary of restaurant meals, you’re not sure what’s in what you’re eating, and you’re surrounded by temptation. All. The. Time. Even if you’re not abroad, July and August aren’t your average months. If you’ve got kids, your entire schedule is thrown by the school summer holidays. Even if you aren't affected by having small people around, there are suddenly all kinds of barbecues to be attended and pub gardens to be sat in, a couple of pints of cider is the equivalent to a full meal, calories-wise, so things can get complicated.
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If past summers have derailed your previous attempts at living a healthy lifestyle, or this is the first summer that’s rolled around since you’ve decided to treat your body a little more kindly, then you’ll be in need of a few handy tips.
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So here are a few to stay firmly on track whilst still having an absolutely fantastic summer making memories with the ones you love.
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- Get a workout in first thing. It doesn’t matter what time of day you usually exercise, when you’re on holiday or out of your normal routine, it’s always best to get your heart rate up first thing in the morning. That way, whatever happens for the rest of the day, you’ll be safe in the knowledge that you already squeezed some exercise in. If you do anymore, it’s just a bonus! Whether it’s a pool or gym session, a workout in your hotel room or a bit of yoga, anything goes.
2. Enjoy the exercise, don't see it as a chore. Find a way to make it fun and at this time of year make the most of the outdoors with a run outside instead of the dreadmill or yoga in the park instead of a windowless studio.
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3. Carry snacks. If you have kids you probably do this anyway, I always go out armed with healthy snacks such as fruit and nuts to keep up energy levels and lots of water to keep hydrate.
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4. Plan meals. When you’re at home during the summer, a little extra planning can go a very long way when it comes to meals. That way, you can make sure you’re maintaining a healthy, balanced diet. Even if you don’t normally do the meal prep thing, cooking big batches of meals in advance and freezing them at this time of year means that there’s always going to be something nutritious to eat at the end of a long summer day when the last thing you want to think about is cooking.
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5. Fill up on veggies first. Whether you’re headed to a summer barbecue and are determined not to hit the 3,200-calorie mark or are going out for dinner somewhere with views over the Mediterranean, make sure you don’t turn to the meat or the fried food first. Fill up on a salad or some roasted vegetables before turning your attention to the rest of it so it’s not so easy to overeat.
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6. Walk everywhere. Whatever you do, if you go away this year don’t make it one of those holidays that’s entirely spent in the car. Use those legs of yours. Explore the local sites on foot. Climb hills and savour the beautiful views you’ll be rewarded with.
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7. Drink mindfully. Find a good way to keep your alcohol consumption in check, without ruining the holiday or the day. Make yourself a rule that you can only drink from, say, 6 pm onwards, skipping the beer with lunch, or decide that you can only have one drink per hour, or set a non-negotiable overall total. When back at home, consider limiting yourself to alcoholic drinks only at the weekends, giving your body and mind a chance to recover during the week.
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8.Don’t beat yourself up about it. Whilst it’s great to stay active over the summer and only indulge in moderation in attempt to try and avoid undoing all your hard work, the last thing you want to be doing on your holidays is obsessing over your weight or fitness levels. Your health is about much more than the number on the scales, and your mental health is just as important as your physical health. And spending time relaxing with the ones you love can do wonders for your mental state and well-being. Don’t worry about overindulging at the odd barbecue, and definitely treat yourself to that ice cream. As long as it doesn’t become a daily occurrence it’s not likely to make much of an impact.
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Beginner's Bootcamp and New Joiners
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Last month our first group of beginners at Fareham and Gosport completed their 6 week introductory bootcamp course, with over 50% then feeling confident enough to join our regular sessions. A new group of recruits started their 6 week course mid June and are due to complete their course in a couple of week's time. Whether our beginners continue with us or not my main aim of these courses is to help get people back into exercise and make it a part of their lifestyle. I would also like to welcome our new joiners to our classes who came along for a free taster and decided that our sessions are right for them. I look forward to seeing everyone progress on their fitness journey.
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Bootcamper Event Participation
Our main event this month was the Gosport Golden Mile and 5K which took place on 16th June. The weather conditions were not favourable (especially just before the start where the rain was torrential and the wind was strong) but 10 of us took part in the mile run and 7 of us for the 5K earning some nice medals along the way. Well done to Kirsten from our Portchester bootcamp who earned a prize as first female in her age category in the 5K.
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The week before, four of us ran in the Purbrook Ladies 5 mile, a challenging course and dominated by local club runners but we all did well.
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This month some of us are taking part in a 30 day plank challenge, with the aim of completing either a 2 minute, 5 minute or 10 minute plank hold at the end of the 30 days.
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Barbecue recipe ideas
Summer seems to be finally here and that means the barbecue is a good way to enjoy the warmer weather. Here are a few links to healthy alternatives to beef burgers and sausages so you can still enjoy al fresco dining whilst keeping your fat and calorie intake low
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Turkey and Coriander Burgers with guacamole. Turkey is a very low fat meat and with the right seasoning can make a tasty alternative to the full fat beef burger
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California Grilled Chicken
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Marinade a chicken breast for 20 minutes with balsamic vinegar, garlic powder, honey, olive oil, Italian seasoning and salt and pepper.
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Once cooked top the chicken breast with mozarella, avocado and tomato. Melt under a pre heated grill for a few minutes and then garnish with fresh basil
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A barbecue doesn't have to be one big meat fest. Mix it up by grilling Portabello mushrooms, bell peppers and sliced aubergines which have been marinaded in 2tbsp brown sauce, 100ml olive oil, 2 crushed garlic cloves, 2tbsp cider/sherry vinegar, 1 tsp of dried oregano or thyme.
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Work and Wellness
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More companies these days are recognising the importance of the health and wellness of their employees but many don't have the knowledge to educate their work force on how to improve their levels of physical activity and eat healthily. If you are an employer or work somewhere you think your colleagues might benefit from a lunch and learn session on health and wellness or a corporate bootcamp session then contact me karen@bodyblastbootcamp.co.uk
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Rest and Recharge
I will be having a few days break from bootcamp at the end of the month/early August however I have arranged cover for all our bootcamp sessions at Fareham and Gosport.
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Metafit
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For those who attend Metafit on a Friday morning, I have decided to cancel these classes over August as I know a few of you, including myself will be unable to attend regularly over this period. Numbers have dwindled significantly over the last few weeks so it makes sense to take a pause finishing up on 27th July and resume on 6th September. I will be reviewing the viability of this class though over the next few months as we head towards the end of the year so if you want to keep it going then use it, don't lose it!
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If you haven't attended a Metafit session and want to find out more about it then drop me a message or ask me at bootcamp.
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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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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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Please let me know of any other events that may be of interest so I can add them to the list next month.
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Summer Timetable
Our current timetable will run until 30th September 2019.
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BODYBLAST BOOTCAMP 6:30pm MONDAYS Stokes Bay, 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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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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