Category Archives: Fitness and Exercise

You cannot out train a bad diet…

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This morning I had a client come in for their third PT session.  Let’s call her Jane.

Jane had put on 2lbs… shock, disappointment and disbelief.  I could see the horror on her face, because Jane felt she’d had a good week, she had followed my exercise plan to the letter, had even added in an extra couple of walks.  So before we started the PT session we took five minutes to chat about her diet this week. Firstly, Jane hadn’t been using her food diary, feeling that she would review each day on its own.  Jane told me that she had been having smaller portions, and no carbs for supper, but after a little more digging Jane remembered ice cream and strawberries, hot chocolate and shortbread, finishing the kids Easter eggs to name but a few “treats” this week.

This is not uncommon.  Clients very often fall into this trap at the beginning of their weight loss journey and start to think that because they have increased their activity levels that they can or should be able to treat themselves.  Does that sound familiar?

At Brealy Bootcamps we promote developing a real relationship with food and do not advocate removal of any foods from your regular diet.  Research has shown that total abstinence or restrictive diets fail time and time again.  Once you remove a food completely you can start to develop a contrary desire for it, sometimes this feels more like a compulsion and you can find yourself binging out on the removed food and then feeling guilty and ashamed of yourself.  This spiral of denial, guilt and shame is not productive and only sets you up for failure in the long term.

But, there is a but here…… in the early days of your weight loss journey you do need to exercise caution around when you include certain foods.  The key is stabilising your blood sugar, so eating your three main meals and two small protein rich snacks is important.  This stops you from feeling “hungry” so you are less likely to make bad choices while keeping your metabolism high.  Secondly, remember a treat is exactly that a treat… not a regular occurrence, so a daily treat is not a treat, that’s becoming part of your regular diet.  If you want to reward yourself for your increased activity you need to find a non food way to do that so that you don’t undo your good work.

As you grow in confidence and motivation as the lbs/Kgs start to come off and your new shape reveals itself you will find it easier to make healthy choices, but for now you need to practice and treats should become just that “occasional treats”.

 

Guide to weight loss camps for women

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Nordic walkingAnyone who has ever been on a diet will know just how difficult it often is to stick to. And then, if you do manage to reach your target weight, how equally difficult it can be to maintain it.

That is why weight loss camps are so popular. They are designed to put you in an environment conducive to successful weight loss, with people facing similar challenges.

There are many different types of weight loss camps – or bootcamps as they are often known – so making sure you choose the one that is most suitable for you will help you achieve your goals.

So, what do you need to consider?

What are you trying to achieve – a quick fix? Or weight loss and maintenance?

What is your goal? A rapid weight loss where you only consume juices for several days (which often goes straight back on as soon as you start eating normally, back home)? Or a programme which will educate you on how to lose weight successfully – and maintain that weight loss?

At Brealy Bootcamps, we offer the latter. We know that old habits are hard to break and, in some cases, there may be other obstacles to maintaining your weight loss (such as understanding why you reach for that biscuit tin when you get that 3pm slump, or that glass of wine as soon as you walk in the door after a bad day).

On our weight loss camps for women, losing weight is just one part of the programme. We have a personalised, holistic, approach consisting of an equal balance of exercise, nutrition and behaviour on all our events.

Our aim is to provide you with a new framework for your life so that you can learn how to lose and then maintain your weight through a mixture of healthy eating, exercise and new behaviours (such as dealing with stress, or foregoing pick me ups such as caffeine when you are tired).

Big groups – or one-to-one attention?

Do you want one-to-one or one-to-few attention, where you can exercise at your own fitness levels under the expert eye of a trainer? Or be part of a large group where you just throw yourself in the deep end and hope you don’t injure yourself because no one is telling you if you are doing a particular exercise correctly?

On all of our bootcamps, we have small groups so that everyone gets a personalised service. Our groups tend to be a mixture of all levels of fitness, ages, shapes and sizes, and our programmes are tailored to meet each individual so that they can meet their goals.

What is included in the cost?

You may see some weight loss retreats advertising themselves as cheap – while this is all well and good, do make sure you know what is included in the cost before you sign up.

Some of these so-called “cheap” camps will charge you extra for things like en-suite rooms, towels, snacks and even water!

At our camps, everything is included. Your food, snacks and drinks will have the emphasis on being healthy while still being tasty and satisfying. Three main meals and three snacks will ensure that you never go hungry, plus herbal teas and water are on tap!

And all our venues offer clean, luxurious, and (usually) en-suite rooms – no dormitories!

Activities

If their website details it, check out the sort of activities you’ll be doing to make sure that they:
• are varied, so that you get to try lots of different activities as well as work different muscle groups;
• do not require lots of equipment (meaning that when you go home, you can keep up with the new routines you’ve learnt, without having to join an expensive gym);
• appeal to you – at least a bit! For example, if running for a bus is the only running you do, suddenly being thrown into lots of 10k runs and very little else won’t make for an enjoyable time at your camp.

A varied mix of activities – such as gym and outdoor based exercise classes and workouts intermixed with sessions on nutrition, workshop activities and low impact exercise such as yoga, pilates, and Nordic walking etc – is ideal, as it meets all the points mentioned above.

Finally, whatever weight loss camp you decide to attend, don’t forget to check out the credentials of the Team – being in the care of qualified, experienced people will help you achieve your goals – as well as give you peace of mind. (You can read about our Team here).

Learn More:

Sign up for our Newsletter – regular weight loss tips & special offers on bootcamps. Click here to subscribe.

What happens at a women’s weight loss retreat?

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If you are thinking about attending a women’s weight loss retreat (not just a Brealy Bootcamps one), but have a few questions as to whether it will be suitable for you, the following information may help you make your decision.

First of all, note that a women’s “weight loss retreat” will mean different things to different people, no matter whether they are running the camp or attending it! We all have different ideas and expectations, so, do your research first to ensure you find the retreat that is most suitable for you:

• what sort of events / activities will you be taking part in? Are they a mix of cardio, plus high and low impact exercise to not only burn those calories off, but shape and tone your body too? A variety of exercises and activities will help keep you engaged in what you are doing, so you (should!) enjoy them more;

• how big are the groups at each retreat? Obviously, the smaller the groups, the more personalised and individual attention you will get – helping you to achieve your goals that much quicker and prevent the likelihood of injury;

• what sort of diet will you be on? Some retreats will severely restrict your calories or put you on to a liquid only diet. Others, such as ourselves, provide tasty and nutritionally sound meals that provide the foundations to helping you lose weight – and maintain that weight loss;

• is the focus purely on losing weight, or does the retreat programme include looking at all areas of your health and well-being? For example, our weight loss retreats are designed to help you think about the relationship between your lifestyle, weight, nutrition and health – and creating a balance.

In a sense, that may sound rather old hat. It isn’t revolutionary to suggest that there may be a direct link between what you eat, your weight, your fitness and your overall health – but, you’d be surprised how many weight loss camps do not have the same ethos as we do.

What happens at a Brealy weight loss camp?

There are a few things that make our retreats different to some others – our groups are small for a personalised service and we have an online support community after the event, where you can talk to other women who have been, or are going on, the same life changing journey as you.

Ours is a holistic approach, an equal balance of exercise, nutrition and behaviour on all our events.

What is a typical day like?

aug122Depending on the type of bootcamp you are attending, a typical day may consist of 8-9 hours of different activities – for example, a variety of toning and cardio activities such as circuits, Nordic walking, kettlebells, pilates, yoga, and boxing etc as well as health, nutrition and well- being workshops.

Many of our venues have a sauna and pool, so you can also have a leisurely swim after sweating out some toxins and warming your achy muscles in a sauna.

We try to get outdoors as much as possible (weather permitting) and show you how you can exercise and get fit without the need for lots of equipment or gym memberships.

And while the other ladies at the weight loss camp will be people just like you, you don’t have to worry about needing your own space. It is up to you as to how sociable you are during your free time. Some of our ladies will go off to their room for a hot bath and to watch the TV while others may sit together and chat over a herbal tea – it’s your choice!

Eat smart and move more!

At Brealy Bootcamps, we believe that the idea that dieting alone won’t deal with weight loss and weight maintenance. It is perfectly possible, for example, to have a near ideal weight, yet still be substantially unfit and as a result, be putting your health at risk.

Our workshops will help you identify just what aspects of your life are influencing your weight and fitness choices. Lifestyle is a generic concept that encompasses a range of factors, all of which are important to understand and take control of if you are to start to improve your body and the way you feel about it.

So, a weight loss camp is more than simply doing exercises and learning about eating the right sort of foodstuffs. It is about establishing mechanisms to empower you to start having more self-confidence and to do things differently in terms of your overall lifestyle.

If this all sounds a little theoretical, then be reassured that at our camps there’s lots of emphasis on fun and practicality! This is about groups of women coming together to participate in sessions that have been designed by women and for women, with the ultimate objective of helping you achieve your goals.

Whatever your age or fitness level, you are likely to find the approach here to be radical, enjoyable and above all beneficial!

Learn More:

Sign up for our Newsletter – regular weight loss tips & special offers on bootcamps. Click here to subscribe.

7 great benefits of weight loss retreats for women

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SuccesskeyAt Brealy Bootcamps, we are often asked what the benefits of weight loss retreats for women are. Everyone is unique and will notice differences particular to themselves – which we love to hear about! – but in the meantime, here are 7 great reasons to attend one of our women’s only weight loss camps!

1. identifying the causes of failure. It is not unusual for some of our clients to have previously tried to better manage their weight and improve their fitness levels but perhaps with less than outstanding success. Sharing those experiences with others and learning from expert tuition, may help identify and deal with those inhibitors in future;

2. understanding your body better. It’s sometimes surprising just how many of us have picked up serious misconceptions about weight, health, nutrition and fitness, over the years. That might lead to serious errors in lifestyle approach but fortunately ones which can perhaps be relatively easily dealt with;

3. focusing on yourself. Many women today have phenomenally busy lifestyles and it can be difficult to find time to concentrate on yourself and your own personal needs. A retreat may seem a little indulgent but the investment of time is designed to help you find solutions to not only manage and maintain weight loss, but is about changing behaviours and achieving balance. All these things will help you feel and function better, meaning you’ll be more able to cope with a hectic lifestyle;

4. forming a support network. When trying to change aspects of your lifestyle, it can be very difficult to get started when you are working in isolation. Sharing your experiences with others while also getting one-to-one tuition from one of the team, will kick-start you into a new regime more easily than if you were trying to do it entirely on your own;

5. learning new techniques. Some exercise regimes are arguably far less effective than others. Learning about the right sorts of exercise is important and the same thing can be said about foodstuffs. For example, you can learn some practical tips relating to managing blood sugar levels and thereby avoid feeling hungry in between meals during the day as well as avoiding those awful 3pm slumps;

6. enjoyment. Brealy Bootcamps are bootcamps in name only and not by nature. These aren’t endurance tests designed to push your powers of physical or mental persistence to breaking point. They are practical and fun-filled sessions where the objective is not only for you to lose weight and feel more informed about your lifestyle choices, but also relaxed and in a stronger frame of mind.

7. finally, let’s not forget the health boosting benefits of a combined programme of frequent exercise, nutrition and balance. Exercise not only tones you up and increases your fitness, but, on the inside, it makes amazing, positive changes. For example, stronger bones, so you are at less risk of osteoporosis: stronger muscles that help you burn calories more efficiently and support your internal organs by helping them function more optimally; and glowing skin. Throw in great nutrition and a framework of how to cope with emotional and mental concerns such as stress and sleep disorders – and you will be in great shape.

While these are obvious advantages that everyone should benefit from, some of our past “campers” have also shared some of the things they have noticed since their weight loss camp.

They include having whiter teeth (no coffee or red wine stains!): having the confidence to change careers; going from hating running to competing in 10k marathons; to stopping being on anti-depressants (with the blessing of her doctor of course).

As you can see, while you may be coming to one of our weight loss retreats to lose weight, you will gain so much more!

Learn More:

Sign up for our Newsletter – regular weight loss tips & special offers on bootcamps. Click here to subscribe.

What Is High Intensity Interval Training, And How Can It Help You Lose Weight?

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HIIT, High Intensity Interval Training, Benefits of HIIT, Benefits of High Intensity Interval Training
High Intensity Interval Training, or HIIT, is an intense interval training workout designed to trigger anaerobic metabolism. This type of metabolism develops fast twitch muscle fibers commonly used by non endurance sports athletes to develop better muscle memory, speed and power.

HIIT consists of short, intense workouts followed by mellow recovery periods. A full High Intensity Interval Training session usually lasts a total of about ten to twenty minutes.

Some of the benefits of HIIT include improved overall athletic capacity and condition, improved glucose metabolism– meaning your body processes energy from food more efficiently– and improved fat burning. HIIT, in other words, conditions your body to stay at a healthy weight by essentially making your metabolism more efficient and effective. HIIT is a healthy way to lose weight and keep it off, and it can only take ten minutes a day !

Studies have shown that engaging in HIIT three times per week substantially reduced total body fat and increased insulin resistance in women.

An example of an effective HIIT exercise is thirty to forty seconds of sprinting at maximum effort and speed, followed by fifteen to twenty seconds of walking or jogging. Eventually, if you work at it for long enough, you should be able to do six repetitions of this, followed by a cool down exercise, such as walking.

There are many different examples of HIIT training. If you are interested in a particular sport, you should tailor your activities to those required in the game. For example, a 100m sprinter would have to focus on different performance aspects than a 3500m runner.

High intensity interval training is very physically demanding and should be done only if your body can handle the physical strain of working at maximum levels for short periods of time, but if you can handle it and most of our Brealy Bootcamps client do, it will greatly increase your metabolism efficiency and cardiovascular health. It has been proven that HIIT improves resting metabolism in women which means that through HIIT, you could actually be losing weight when you’re sitting down!

So, get out there and keep your weight off with short workouts you can do any time and any where.

Learn More:

Sign up for our Newsletter – regular weight loss tips & special offers on bootcamps. Click here to subscribe.

[Blog] – Spring clean your routine!

[Blog] – All About Brealy Bootcamps

[Video]- Holiday HIIT

 

 

You could become Olympic fit!

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It’s not long now until London 2012 kicks off, in just less than 10 weeks the UK will be watching those world class athletes take to the start line of their event and looking at them with admiration and respect for their fine tuned physique. Yet the truth is, with the same mindset and an end prize anything is within your grasp, a ultimate body or a memorial achievement.

Brealy Bootcamps has come up with some top tips to get you Olympic fit in 9 weeks,

Set realistic goals. It sounds obvious right? But focusing on something you like visually seeing yourself achieving this , has a greater chance of you sticking to a plan. Breaking your goal down by setting milestones will help maintain motivation.

You can’t out train a poor diet! Everyone can be on the winner’s podium when it comes to nutrition, it’s entirely in your control. Think about the content and quality of the food you are eating rather than the calories. Your body needs good quality fuel in order to get the best performance and results.

Eat often. Olympic athletes eat 5 to 6 meals a day including some protein in each meal to increase lean muscle and maintain maximum efficiency. Just like the meal structure at Brealy Bootcamps plan to eat smaller protein based meals with 2-3 hours between each, to keep blood sugar balanced and hunger and cravings at bay.

Think about the look. Don’t get too obsessed with the scales. If you’re following a well balanced training and nutrition plan you will change shape.  Recording measurements of body areas every two weeks can be a better indication of your progress then the scales.

Drink, Drink, Drink. Water makes up 60% of our bodies, even a 2% loss can affect our performance physically and mentally. Think about it we are only as healthy as the fluid we live in! Select your fluid intake wisely, generally we need 15ml of water per 1 pound of body weight. So 11st = 154lbs x 15ml = 2310ml or 2.3litres of water a day. Are you getting enough?

Pace yourself.  Gradually build up to your goal, don’t think about running before you have built up a good walking pace or endurance. Not only does your cardiovascular system have to get acquainted with your regime but your skeleton and muscles need to adjust to a fresh set of demands.

Resist, resist. Whether your goal is to complete a endurance event reach, that target weight or get that ultimate summer body, remember to introduce some variety in to your regime that includes resistance exercises. Athletes competing in the Olympics will ensure that at least 3 workouts a week in their plan focuses on training with weights or body weight exercises.

Put the time in. It won’t be a shock to know that many long hours every day are spent by Olympic athletes training and planning for their goal.  Everyone’s needs are different but those that put in the time will see the real results. Make appointments for yourself to make sure you don’t lose track of your goal.

Need Support. Guidance and experience are often behind the driving focus to reach that podium. Even the most elite athletes need external support.

If you feel that you could benefit from support to help you achieve your goals or help kick start a new regime then Brealy Bootcamps can help.

Give me a call today on 077 1800 1036 to discuss what Brealy Bootcamps event might be the one to help you right now.

www.brealybootcamps.co.uk

Spring Clean your routine!

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Spring is a great time, with the lighter mornings and evening the longer brighter days signify a new start. Traditionally this was also the time when housewives would carry out their household Spring Clean. Dusting off the winter cobwebs and preparing for the summer to come. The same needs to be done for our health and fitness routines, as we may have adopted new habits to get us through the long winter months. So here at Brealy Bootcamps we have come up with some ideas of how you can start looking and feeling fit and fresh this spring.

Keep a food diary.
You may think you know how much you are eating but it is very easy to have portion sizes start to creep up or for small snacks to be forgotten in a busy day., Even if only for 24 hours take the time to write down everything you are eating and drinking, seeing the facts on paper you can see where you may need to make changes. This will remind you of your commitment to eat a healthy balanced diet and reinforce the good eating habits you may have learn’t at Brealy Bootcamps.

Go to be bed early.
The body naturally starts repairing cells from 10.00pm – 2.00am so make sure that you are safely tucked up by 10.30pm at the latest so you don’t’ miss out on these optimum repair hours. We know that exercise and nutrition are essential for health and happiness, but so is sleep! The quality of your sleep directly affects the quality of your waking life, including your mental sharpness, productivity, emotional balance and physical vitality. No other activity delivers so many benefits with so little effort!

Enter an event.
To help you maintain your motivation as you work towards your long term goal setting yourself interim challenges helps to keep you on track. From a local sponsored walk, the summer season of Race for Life 5 and 10k runs or even running a full marathon, having something for you to focus on will encourage you to stick to your training plan and will help you to work harder when you are struggling to motivate yourself to do your workout or out for a run.

Do something different at the dinner table.
Remember ‘conscious eating’? Eating consciously helps you to slow down and can mean you eat up to 25% less. Why not try swapping your cutlery in the opposite hand? It is a struggle and a bit cumbersome to begin with but it will make you focus on what you are eating not to mention slow you down a bit.

We have been Spring Cleaning here at Brealy Bootcamps too we have introduced a new look website, new routines, new instructors and new delicious menus. At Brealy Bootcamps we have always prided ourselves on offering the widest ranges of bootcamp events and 2012 will be no exception…. Watch this space for news on new bootamp events soon. If that’s not enough excitement we also hope to have news of new venues as well.

How to maintain the bootcamp spirit

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So, you’ve left bootcamp after a day or a week motivated to the max, determined to diet and exercise, convinced a change of lifestyle is for you…but how do you keep the momentum going?

Bootcamp did not get its name by accident. It is a rigorous regime designed to reinvigorate your desire to lose weight, tone-up, improve your fitness or just gain a greater appreciation of a healthier lifestyle. And one of the tricks of the trade is get you pumped up to succeed at home.

As you find yourself starting to flag, listen to those voices in your ear, the mantra from bootcamp about why you need to have a more positive attitude to food, why exercise will help your health and your weight loss programme and why shedding a few pounds will enhance your overall sense of well-being.

Remember the fun you had at bootcamp, the real laughs you shared, how good you felt at the end of it, the promises you made to fellow dieters, staff – and, most importantly, yourself.

Recreate the programme you followed – a rich mixture of good but healthy food and an exercise programme that challenged you but worked for you at the same time. Shout out your own motivational mantra. Be tough, be loud.

And if all that fails, think back to when you felt bloated, sluggish and stressed in your ‘before bootcamp’ life. Surely the desire to escape those feelings is the driver to kick on to reach your goals.

Above all, remember you can do it!

Nordic Walking… what’s all that about?

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Nordic Walking is rapidly becoming one of the most popular exercises in the UK, with growing numbers of people joining in. Defined as ‘fitness walking with specially designed poles’, it gives you a full-body work-out, burning off more calories than normal walking.

As you might be able to guess, Nordic Walking took off in… Scandinavia! During the dry summers, Nordic skiers would go ski walking and hill-climbing with poles. As off-season ski training, it has been practiced for decades and has had a hugely positive effect on the Nordic Skiers during the season. As hikers and backpackers discovered the reduction in pain in their joints when using ski or trekking poles, fitness instructors began to realise the benefits.

Walking with ski poles allows you to:

  • walk more quickly
  • condition the upper body while walking
  • burn off calories without necessarily noticing the extra effort
  • more easily climb hills
  • reduce stress to bones and joints

You need the right equipment – if your poles are too long, you may add stress to your joints. Equally, having the right kind of grip is important, not just for comfort but helping you grasp the pole grips.

Nordic walking poles come with rubber tips for hard surfaces, and hardened tips for trails. You don’t really need specific shoes for Nordic Walking, but you do need something comfortable that you would usually use for walking.

When starting out, it is best to have an instructor as you’ll get some great tips on how to get the most out of Nordic Walking. For example, it is important that you place the pole correctly to get as much leverage out of it as you can, and the instructor will teach you about maximizing your elbow and shoulder motion, and how best to grip the poles.

Here at Brealy Bootcamps, we’re offering a special Nordic Walking and Pilates weekend. Together, they are a great combination for toning the upper and lower body at the same time, while improving fitness levels.

How’s about a health farm?

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Visiting a health farm can provide an endless list of benefits for anyone who attends. Not only can they help to improve eating habits and fitness levels, but they can also help to promote a healthier way of thinking which can lead to a happier lifestyle.

Brealy Bootcamps is run for women by women and offers a number of different packages for health farms UK. From one day, weekend and advanced bootcamps to dancing, pilates and detox camps, there is something to suit everyone regardless of their fitness levels.

Exercise

A lot of people think that they already know how to get the most out of their exercise regime but this is actually rarely the case. Health farms are run by trained professionals who know how to create lean muscle rather than bulk. Those who know how to build lean muscle can increase their metabolic rate which means that they are burning calories all the time, even when they are not exercising.

Half the battle of exercising is knowing which techniques are best for your body type and what is going to get the most desired results. Very few people naturally know this which is another reason why health farms can be extremely beneficial as this can all be learnt by experts who know what they are doing.

If you are looking at health farms in England and want a programme that is going to focus heavily on exercise, then we have a number of packages to suit. Our weekend and advanced bootcamps are more intense and we even offer a personal training service which we can provide at a gym, in your home or an outdoor area. We even have a one-day bootcamp which can give you a taste of the action as part of an ongoing programme.

Nutrition

If you want to go to a health farm then it is very important to find one that follows a healthy nutritional programme. A lot of people struggle to lose weight because they think they know the right foods to eat or assume that the less they eat, the more their excess weight will drop off.

At Brealy Bootcamps we teach everyone who attends how to follow a healthy eating plan and build a positive relationship with food. Our philosophy of ‘eat better, move smarter’ will help to develop new and long term eating habits that will help our customers to achieve their weight loss goals and obtain the healthy lifestyle that they have been looking for.

All of our packages will provide participants with everything they need to know about having a less destructive relationship with food. Even after the session we provide a long term lifestyle package which contains all the advice and support anyone needs to continue their fitness journey and reach long term goals. We also offer nutrition and hypnotherapy workshops for those we really want to focus on learning to eat for a healthier lifestyle.

To find out more about Brealy Bootcamp and the health farms that we offer, please feel free to contact us and a member of our team will be happy to help and answer any questions.