Have a look at what you missed if you weren’t at the early bootcamp on Friday…

I always say that you just can’t beat a rotational plank at 6.15 in the morning!! Great work team DCPS! There’s more pics on my facebook page…

I cannot believe that we are in July already – this year seems to be rushing past in a bit of a blur. There’s now 7 weeks until I take a 2 week break from bootcamp, super-circuit and PT so now is the time to take action if you need to get beach beautiful this summer…

There’s some great bootcamp sessions planned for the coming week which will definitely help but you might also want to look at your eating habits.

Here are my top tips for healthy, fat-loss eating:

• try to eat some lean protein with every meal and snack – protein has a satiating effect and also slows down absorption of sugars into the blood stream, which helps to control insulin production; use pea, hemp or rice protein powder as a supplement if you need to boost the level of protein in your diet
• eat plenty of green vegetables as they help to create good blood pH levels, which assists the body in removing waste products & toxins instead of storing them in the fat cells around the body
• drink plenty of water – not the flavoured, artificially sweetened stuff – just plain water (preferably filtered) to keep all the cells of the body healthy and assist in fat-loss; drink a glass of water before every meal to take the edge off your hunger if you have a big appetite
• eat foods which are as close as possible to their natural state – ie not processed – buy fresh and get cooking!
• reduce your intake of starchy carbohydrates - your body really does not need them unless you are very, very active; what’s more your body breaks them down into sugar which causes increased levels of the hormone insulin which will cause your body to store fat; try to only eat starchy carbs immediately before or after a workout
• avoid sugar and artificial sweeteners - they are addictive and serve no purpose in your diet; sweeteners are not better than sugar – you will still experience an insulin response & you will learn to keep liking sweet tastes; remove added sugar from your diet and replace sweetened drinks with water
• invest in a good quality fish oil (see last weeks blog post) and a good quality multivitamin

Metabolic effect:

Hopefully by now you are getting more used to the ME class format and getting more comfortable with the concept of rest-based training. I can’t stress how important it is to work hard enough that you need to take a rest so if you are still coasting along trying to do every repetition without a break, please give it a try next week & see how different it feels. Please let me know if you are unsure about the ME format.

I’ve included a link to another article from the ME team which I thought may be of interest. This article looks at weight loss vs fat loss – let me know what you think.

Bootcamps:

I’ve had a few people asking what’s happening with bootcamps over the summer. Please follow the links below for details of dates for the 6.15am and 9am sessions:

• 6.15am bootcamp dates
• 9am bootcamp dates

Remember that you can come along to any of the bootcamp sessions regardless of which you are signed up to.

So we’re into week two for both bootcamps this week – contrary to how it might have seemed last week was the easy week…! This week you can expect more impact, more CV, a faster pace & just generally loads more fun!

6.15am @ DCPS:

• Monday – High/low tabata intervals
• Wednesday – ME 6
• Friday – Awesome arms and abs 2

9am @ Benenden:

• Monday – Ladders & shuttles
• Tuesday – ME 9
• Wednesday – Bodyshock drills
• Thursday – ME 12
• Friday – Whole body accumulator

And finally…

There were some interesting conversations at bootcamp this week about body image, bikinis and Beyonce, so here’s my take on it all.

I think we should all aim to feel comfortable in our own skin. We may not have a perfect body but so long as it’s a healthy body we have a lot to be proud of – the stretch-marks, scars, curves, wobbly bits and wrinkles that we carry on our bodies are a sign of our journey and they are part of our unique beauty. Wear them with pride!

Yes of course I’d love to have Beyonce’s legs but it isn’t going to happen because a) I wasn’t born that way & b) I don’t work as hard as she does to get them!!

So please:

• give yourself a pat on the back for everything you do to keep your body fit and healthy – you’re so far ahead of the rest of the pack
• recognise that there might be some changes you can make & then take positive steps to do so if you want to
• accept the skin you’re in – I dare you to get it out on the beach this summer!!

Enjoy your body because it’s the only one you’ve got!

Have a great weekend

Jane x