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October Newsletter
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Welcome to this month's newsletter, a little later than usual so apologies but life and work has been particularly hectic over the last few weeks!
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The night's are now drawing in and so our Gosport sessions have moved back to Privett Park. The weather hasn't been too kind to us on a Monday of late but I always appreciate the hardy half dozen or so that still venture out even when it's wet and wild. It's true what they say that "summer bodies are made in the winter" so I always ask those that decide to give bootcamp a miss over the winter to try and keep active in some other way or find an alternative indoor option so they don't undo all the progress made in the summer. Our new Boxercise classes are a perfect alternative for those that are free on a Sunday morning. More details on that below as to my plans for the next few months regarding these classes.
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With the colder, wetter weather and shorter hours of daylight many of us experience the winter blues. As I write this, today is actually World Mental Health Day. Exercise is a great stress buster and mood enhancer. Some clinical studies have shown that regular aerobic exercise is as effective as antidepressants in reducing symptoms of mild to moderate depression. It releases endorphins so you get that rush of feeling good at the end of a workout (you might not feel so great during a tough workout :0). Of course every case is different and just to get out of bed or the house to exercise can be a challenge in itself for sufferers and always consult your doctor before stopping any medication. I certainly find my mood is better on a sunny day than a grey one and always make a point of getting out of the house to breathe the fresh air and feel the sun on my face. Even when it is dark and wet, I can guarantee that at least one bootcamper after a session will always say "that was tough but I feel much better for having done it." It makes my time standing out in the cold and wet worthwhile too!
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Bootcamper Event Participation
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We've had bootcampers participate in Tough Mudder last month. They have subsequently inspired a few of us to enter next year's September event as a BodyBlast Bootcamp team (see the link in the Events section).
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Our Portchester instructor Louise completed a tough Box Hill 72 mile sportive on her bike last weekend.
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Next weekend sees the return of the Great South Run where we have a couple of bootcampers taking part in the 5K and 10 mile events. Good luck to them and anybody else taking part.
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3 ways with pumpkins
It's that time of year where pumpkins are plentiful. You can pick your own in a field or the shops. Instead of throwing the flesh away after the kids have finished carving, why not try one of these recipes.
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Cut the top off a small pumpkin, about two-thirds of the way up. Remove the pumpkin seeds, then scoop the flesh out of the bottom and the lid.
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Heat oven to 200C/180C fan/gas 6. Cut the pumpkin flesh into pieces and put in a roasting tin with 2 garlic cloves and a good glug of oil. Season, then bake for 45 mins until very tender. Leave to cool.
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Tip the pumpkin into a food processor with any juices from the roasting tin and the garlic. Add the lemon juice from 1/2 a lemon, 2 tbsp tahini paste and 400g chickpeas. Season with salt and blend to a paste – add a little more oil if it's too thick. Scoop the hummus back into the pumpkin and serve with peppers, breadsticks and pitta chips.
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Heat oven to 200C/180C fan/gas 6. Toss the pumpkin or squash in a roasting tin with 2 tsp oil and seasoning, then roast for 30 mins until golden and tender.
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Meanwhile, put 2 tsp oil in a pan with 1 onion, 1 tbsp grated ginger and 1 lemongrass bashed a little. Gently cook for 8-10 mins until softened. Stir in 3-4 tbsp Thai red curry paste for 1 min, followed by the roasted pumpkin, a tin of coconut milk (reserving 3-4 tbsp) and 850ml vegetable stock. Bring to a simmer, cook for 5 mins, then fish out the lemongrass. Cool for a few mins, then whizz until smooth with a hand blender, or in a large blender in batches. Return to the pan to heat through, seasoning with salt, pepper, lime juice and sugar, if it needs it. Serve drizzled with the remaining coconut milk and scattered with chilli, if you like.
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Heat oven to 180C/160C fan/ gas 4. Chop up the pumpkin or squash into 1.5cm cubes (you will need 400g of flesh) Put it on a baking tray, drizzle over some oil, then roast for 30 mins.
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Crush 2 cloves of garlic and chop up 8 spring onions and add to 1tbsp oil on a medium heat. When soft add 200g risotto rice and 2 tsp ground cumin. Stir well for about 1 minute
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Add half of 1 litre of vegetable stock and stir every now and again until it has been absorbed by the rice. Keep adding stock a large splash at a time until it's gone. This should take about 20 minutes.
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Check the rice is cooked. If it isn’t, add a splash more stock, and carry on cooking. Once the rice is soft enough to eat, gently stir in 50g Parmesan cheese, chopped coriander and roasted pumpkin
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Boxercise course
This weekend we will be into week 3 of our 8 week Boxercise course based at Catisfield Hall, Fareham on a Sunday morning. Everyone has done brilliantly so far learning new punching techniques with still more to come. Combined with some fun yet challenging workouts some participants have been burning around 500 calories in a session!! A few people couldn't make the course this time round but I am hoping to run it again in January through to April. Subject to hall availability I will be looking to hold a couple of taster sessions in December for anyone interested in joining us in January. So keep following our Facebook page for announcements and emails will also be released with details nearer the time.
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Personal Training Autumn offer
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I currently have some daytime availability for PT sessions at my home in Fareham. With the festive season only a few weeks away I am offering 8 sessions for £160 for bootcamp members or £200 for non members. Sessions must be used by Friday 20th December.
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If you are super organised and started thinking about Christmas shopping already then I have personal training vouchers also available at competitive prices.
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Email me for further details and availability karen@bodyblastbootcamp.co.uk
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Bootcamp social events
We will be attending the pub quiz at Cams Mill, Fareham starting at 8pm on Tuesday 29th October. It's £3 per person or £5 if including food. We came second last time we did this earlier in the year. Teams are limited to 6 but no reason why we can't have two teams if we go over this number.
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Our Christmas social will be on Friday 6th December at Gunwharf. A game of bowling is booked for 8pm and then wherever the night takes us after :-) I have booked for 11 people so far but if anybody else would like to join us then let me know.
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Event list 2019/20
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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7th December - Hampshire XT - A multi-discipline course completed in the fastest time possible. You can enter at beginner, intermediate or advanced level http://www.hampshirext.co.uk/
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26th January 2020 - Romsey 5 mile. Fast and flat around the Broadlands estate, ideal for anyone looking for a PB. 2K race option for children 4-12 years old. https://romsey5.co.uk/
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7th June 2020 - Clarendon Way Walk - in aid of Naomi House Charity, choose your distance of 5, 12, 26 or 52 miles walking from Winchester to Salisbury along the Clarendon Way. A few of you did express an interest in this when posted in our closed Facebook group. I haven't forgotten about it but am waiting to see how my injury plays out over the next few months before I commit to anything. https://www.naomihouse.org.uk/index.php/events/341-classic-clarendon
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19th/20th September 2020 - Tough Mudder 10 mile or 5K option. This will be a great team event to do. We can help each other and nobody will be left behind. Plenty of time to train and I will be willing to do training session for those taking part https://toughmudder.co.uk/events/2020-london-south-classic
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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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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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BOXERCISE - 9:30am Sundays Catisfield Memorial Hall, Fareham. A 45-60 minute session focusing on boxing techniques for fitness, incorporated into a fun yet challenging workout guaranteed to improve fitness, coordination and torch fat! Details to follow for next course in January 2020
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