Hello!

I hope you’ve had a really great week if you have been enjoying a break from bootcamp for the half term holiday – hope you have still found a bit of time to exercise?!

The 6.15am bootcamps on Wednesday and Friday were awesome!! It’s great to have so many of you & fantastic to see our lovely newcomers – welcome aboard the tmf bootcamp express! Hopefully you will soon start to see amazing results which will make those early morning worthwhile…

While I’ve had a bit more time this week I have put together enough bootcamp plans for the next 3 months!! I’ve also devised a matrix system to ensure that the sessions increase in intensity over the course of each month & so that you get plenty of variety to keep pushing your fitness to new levels.

I’ve designed sessions that will gradually take you outside your comfort zone so please make sure you are fuelled up and that you are well-hydrated before we start, especially in the warmer weather:

• for the early bootcampers it will be hard to eat before the session but try to ensure you have good nutrition the night before and fix yourself a protein-rich breakfast as soon as possible afterwards
• for the mid-morning bootcampers you will ideally have eaten a light but protein-rich breakfast before you come to the session and then have snack of fruit and yoghurt or a piece or fruit and a handful of nuts afterwards
• try to drink water before, during and after your training sessions – don’t wait until you get thirsty & avoid ice-cold water as your body will not be able to absorb it until it reaches body temperature…which means it will be sloshing around inside you instead of keeping you hydrated!

Anyway, enough of my nagging (!) here’s the plan for week commencing 6th June:

Early bootcamp at DCPS:

• Monday – high/low accumulator
• Wednesday – ME (2)
• Friday – lactic legs & pulse razors

Please note the sessions will now take place on the beautiful lacrosse pitches (straight ahead of you if you stand in the car park with your back to the colourful playground). To ensure you get an action-packed 45 minutes I aim to be on the pitch ready to start at 6.15am so I will aim to leave the car park just after 6.10am.

Mid-morning bootcamp at Benenden:

• Monday – short circuit and intervals
• Tuesday – ME (1)
• Wednesday – low impact accumulator
• Thursday – ME (5)
• Friday – awesome arms & abs

Please note that the sessions will now start at 9.05am but I plan to be on the playing field ready to start at this time – can I suggest that we aim to meet in the car park around 9am as usual and that anyone arriving after this meets us on the field.

Dumbbells!!

I hope that you have all been able to acquire a pair of suitable dumbbells over the past couple of weeks but if not please try to do so as soon as possible (there are links available here if you are not sure what is needed). I have designed your bootcamp workouts around dumbbells rather than the body bars so it will beneficial to have a pair as soon as possible. Please let me know if you have any queries about the weight required.

I will keep the body bars in my car for the next week but after that I will only carry a couple of pairs for those occasions when someone forgets their weights – and I know you’d really hate to have an easy session because there were no weights available!!

Don’t forget that once you have your dumbbells you will be able to use them to work out at home too!! Have a look at my post earlier in the week (ME spark workout) if you didn’t see it yet…it’s a really simple and effective way to get some extra metabolism-boosting moves under your belt each week. Enjoy!

As always – stay healthy and have a great weekend. See you next week bootcampers!!

Jane x