Author: Steve Williams

healthy meals at bootcamp

Diet and Exercise- natural boosters for the Immune System

The last few months have highlighted the importance of having a strong immune system.

At Motivate Bootcamp, we offer you support and opportunities to improve your overall physical health through a healthy diet, lifestyle and regular exercise. All of these factors play significant roles in our immunity.

 

Physical Activity to boost immune function

Studies have made the link between physical activity and improvements in both immune markers and overall immune health. This results in lower rates and duration of infection.

Just a short burst of exercise (less than 60 minutes) has been shown to enhance the circulation of immunoglobins, natural killer (NK) cells, T cells, and other key immune cells in the body’s defense against pathogens.

Regular exercise can also affect other factors impacting immunity such as:

-improved sleep;

-maintaining a healthy weight;

-managing stress and reducing depression and anxiety;

-improving overall quality of life.

 

Physical activity can also reduce the risk of many common diseases which lead to weakened immune system and vulnerability to other illnesses:

-heart disease;

-certain cancers, including breast and colon cancer;

-type 2 diabetes;

-osteoporosis (weak bones).

 

At our Bootcamps, we offer a whole variety of different exercise sessions including cardio, resistance, core, stretch and walks. We also run Healthy Living workshops on Lifestyle, Nutrition, and Exercise at all Bootcamps to help you build healthy habits and give you tools to put them into practice back home.

Check out our typical schedule for UK Bootcamps & Portugal:

https://www.motivatebootcamp.co.uk/information/typical-day/

 

Diet and immunity

Whilst no food or supplement can protect us from disease, having a healthy diet supports the immune system to effectively function and influence the body’s ability to fight infection.

A lack of vitamins and minerals can compromise the immune system.

It is important that we have a healthy, varied diet to ensure we are getting all of the essential nutrients.

This includes eating plenty of fruit and vegetables from quality sources.

 

Other foods that benefit the immune system include:

-ginger

-garlic

-onions

-cabbage

-broccoli

-lemons

-nuts

-fresh herbs

 

We have our own chef who prepares the meals at our inclusive Bootcamp in Portugal, where results are guaranteed and all dietary requirements are accommodated. It’s the ultimate fitness retreat, giving you a break and boost to your healthy & fitness goals.

 

https://www.motivatebootcamp.co.uk/portugal-bootcamp/portugal-all-inclusive/

 

We even have a brand NEW Bootcamp in Portugal starting next year specifically for Vegan food:

 

https://www.motivatebootcamp.co.uk/portugal-bootcamp/portugal-vegan-retreat/

 

 

yoga pose

10 Top Beginners Exercises to do at Home

Whether you’re working out at a gym or not, having home friendly workouts can help you to save time and avoid excuses to skip exercise.

 

These exercises are all suitable to be done at home (or in the garden!)  require no equipment and have options to increase or reduce the intensity.

 

Find some space and prepare to break a sweat with these bodyweight moves.

Beginners routine

These 10 beginner bodyweight exercises will give you a total body workout.

This circuit is around 15 minutes- ideal to squeeze in if you’re short on time, or repeat 2-3 times for a longer routine.

We recommend 10 – 15 reps of each of the following exercises and resting 1 minute between each move.

 

Lower body

 

Glute Bridge

Directions:

  1. Lie down on your back and keep your knees bent so your feet are flat on the floor, and your arms are straight by your side.
  2. Pull in your belly button as you push through your feet to lift your bottom off the ground, squeezing your glutes until your hips are fully extended.
  3. Return to the starting position slowly and repeat.

Chair Squat

Directions:

  1. Using a chair, position yourself in front of it with your feet shoulder-width apart and toes slightly turned out.
  2. Hinge at your hips and then bend your knees as you lower yourself down until your bottom touches the chair. You can keep your hands on your hips or extend your arms out in front of you.
  3. Drive up through your heels to stand up to the starting position.

Donkey kick

Directions:

  1. Begin on all fours, facing the floor in a table-top position with your hands in line with your shoulders and your knees in line with your hips.
  2. Keep your core tight and back straight, lift your right foot up and behind you while keeping your leg straight.
  3. Your toes should point down to the floor, hips staying square to the floor and your glutes squeeze at the top.
  4. Lower the leg to the starting position and repeat.

Side lying leg raises

Directions:

  1. Lie down on your left side, with both legs straight and stacked on top of each other.
  2. Keeping your hips still, core tight and your body in alignment, lift your right leg up towards the ceiling.
  3. Lower back to the start position. Repeat and then change sides.

Stationary Lunge

Directions:

  1. Start standing and then step back into a split stance with your right leg in front. Your front foot stays flat on the ground but your back foot raises the heel so you are on your toes.
  2. Bend both your knees and lunge, lowering down until your front thigh is parallel to the ground.
  3. Drive up through your front foot to return to the starting position. Repeat and switch legs.

 

Upper body

 

Plank to Downward Dog

Directions:

  1. Start in a high plank position, with hands directly underneath your shoulders, your feet close together and a long line through your body from your neck to your hips and to your ankles.
  2. Keeping your core tight, lift your hips up and back into a Downward Dog pose. Your body should be in a triangle shape and your gaze should be towards your feet.
  3. Hold for a second, then lower your hips to the plank. Repeat.

Kneeling Push-up

Directions:

  1. Start in a high plank position on your knees.
  2. Maintain a long, straight line from your head to your knees, brace through the core and bend your elbows to lower yourself down to the ground. Your elbows should be at a 45-degree angle.
  3. Push yourself back up to start and repeat.

 

Core

 

Elbow Plank

Directions:

  1. Start in a plank position on your forearms, elbows underneath your shoulders. Your body is in a straight line from head to feet.
  2. Brace through your core, belly button in tight and make sure your lower back and hips don’t drop or lift up out of alignment. Hold for 30-60 seconds.

Bird-dog

Directions:

  1. Start on all fours in a table top position, keeping your hands directly underneath your shoulders and your knees underneath your hips.
  2. Brace through your core and keep your hips square to the ground as you extend your left arm and right leg. Pause at the top for 2 seconds.
  3. Lower to the start position. Repeat with your right arm and left leg.

Bicycle Crunches

Directions:

  1. Begin on your back, bend your knees and raise them to a tabletop position. Bring your fingertips to your temples, bending at the elbows.
  2. Crunch and raise your right elbow towards your left knee, straightening your right leg.
  3. Switch sides by bending your right leg and straightening your left leg, then bring your left elbow to your right knee. Repeat.

These exercises will strengthen the whole body and give you a good cardio workout. We offer help with technique and motivation to challenge yourself at our Ladies Bootcamps.

You’ll find bodyweight workouts feature at both our weekend retreats in the UK and throughout the week at our fitness retreats in Portugal. You find out more about both at:

bootcamp leeds

Why post lockdown is the PERFECT time to book a Bootcamp Break

The last few months of chaos caused by the pandemic have taken a toll on all of us- physically, emotionally and mentally. We could all do with some time to recharge, reset and invest back into ourselves. A fitness retreat is ideal to benefit your mind, body and soul.

A Mini Break just for YOU

One of the main benefits is that you get to have a break away with a group of other like-minded ladies with similar goals. It is a break away from the stresses of everyday life and a chance to focus on YOU and only you!

For the Portugal Bootcamp it is also a holiday, with plenty of relaxation time, evenings out, sports massage and social time for you to enjoy the beautiful Algarve.

Why post lockdown is the PERFECT time to book a Bootcamp Break Motivate Bootcamp

Jumpstart Your Results

Many of us report gaining ‘the quarantine 15lbs’ over the past few months as a result of stress, reduced access to gyms and being stuck in at home. Let us help you with your weight loss and take away the obstacles getting in the way. On our Portugal Bootcamp Retreats all inclusive breaks you can expect to lose anything between 5lbs and a stone, depending on how much you have to lose. You can also expect to lose lots of inches too (average is between 5-10 per person). Our bootcamp weekends in the UK are more of a kickstart, but you can still expect to lose a few pounds and inches, and most of our customers then go on to lose loads more as a result in the following few weeks.

 

Make New Friends

After months of significantly less social contact, many of us have reported feeling ‘lonely’ or ‘disconnected’ with people that make a difference to our lives. Our Bootcamps are a great opportunity to socialise with your friends or make new ones who will motivate you once the retreat ends. People keep in touch and keep each other moving forwards once bootcamp ends. Don’t worry if you are coming solo either, you will soon become part of the bootcamp family, nobody is left out in any activities.

Why post lockdown is the PERFECT time to book a Bootcamp Break Motivate Bootcamp

Boost your Motivation

One of the main aspects of the bootcamp weekends and fitness holidays is to help you find your motivation, build positive habits and keep you moving forwards to your goals. You will not only rediscover your love of exercise and leading a healthy lifestyle, but also learn new ways to keep you on track for when you go home. We continue to support you at home and keep you connected with other Bootcampers after your time with us.

 

 Destress and refocus your mind

 A big part of our Bootcamps is about wellness and feeling fantastic inside and out. We recognise the importance of mental as well as physical health. We offer workshops to better understand yourself, build confidence, focus on your goals and map how to get there. We also include Yoga, Pilates stretch sessions and option sports massage to restore your body and mind.

You can find out more about the benefits of exercise and mental health on our blog – CLICK HERE

 

Feel Good and build your confidence

We often have people start a bootcamp with low self-esteem and body conscious. Through a combination of workshops, improving your diet and fun physical activity, we will help you build your confidence and feel confident inside and out.

 

Boost your immune system

Exercise, healthy eating and a healthy lifestyle are all factors that influence the immune system, resulting in a lower rate of infections and faster recovery.

Regular exercise can also affect other factors impacting immunity such as:

-improved sleep;

-maintaining a healthy weight;

-managing stress and reducing depression and anxiety;

-improving overall quality of life.

 

Have Fun

We aren’t a military bootcamp, and we aren’t going to scream and shout at you. We want you to have fun and enjoy your experience with us, whilst motivating you to challenge yourself. We are a supportive bootcamp and everyone works together to have a great time whilst giving it 110%.

Why post lockdown is the PERFECT time to book a Bootcamp Break Motivate Bootcamp

We know 2020 so far has been a chaotic year- but it doesn’t have to be a write off for you.

We have 2 day bootcamps in the UK starting in September and various Portugal retreats into the autumn including all inclusive and vegan holidays.

We have lots of dates and different types of bootcamps to choose from, including Manchester, Buxton, Hinckley, Leeds, Chester and Portugal, and we will be adding more as the year goes on. You can also book all of our 2020 ladies bootcamps with just a deposit – CLICK HERE

 

Hope to see you at Bootcamp!

 

How Can Physical Activity Help My Mental Health?

Exercise has so many benefits for mental health and can have a very
positive impact on the body and the mind.

Physical activity is all about moving our bodies more and sitting
less. It doesn’t mean you have to go to a gym or start running as
there are many ways to move your body including walking and working
out at home.

We all know exercise is good for our bodies but it can also help us
maintain good mental health either on its own, or in combination with
other treatments.

There are many benefits for the mind when we engage in regular
physical activity including:

1. Better sleep  – feeling tired towards bedtime and better sleep quality

2. Happier mood – boosting the mind with feel-good hormones that give
you a lift and more energy

3. Effective management of stress and/or anxiety –  the body releases
hormones during exercise to help us combat stress. Physical activity
also helps us focus, provides distraction and can be a positive coping
strategy against stress and/or anxiety.

4. Better self-esteem– being more active can improve how you feel
about yourself and meet your goals

5. Lower risk of depression–regular exercise can reduce the risk of
developing depression and can play a huge role in recovering from it.

6.Positive social connections– group or team activities give you more
connections to like-minded people, and create new friends

At Motivate Bootcamp, we encourage all forms of physical activity and
cater for all abilities.

You can join us for a weekend at various locations for a Ladies
Fitness retreat, looking after your mind and body. Join us for a range
of exercise classes, relax in the spa and make new friends.

https://www.motivatebootcamp.co.uk/uk-bootcamps/2-day-bootcamp/

Fans of walking might enjoy a long weekend away of walking in some of
the UK’s beautiful hills. You could even invite your family or friends
along for our Walking Bootcamp too.

https://www.motivatebootcamp.co.uk/uk-bootcamps/3-day-bootcamp/

Or if you’re looking for an extended break to invest in yourself and
your health, we’d love to see you at one of our stunning villas in
Portugal. These Ladies only Bootcamps are ideal for a full week of
fitness, fun and feel good vibes.

https://www.motivatebootcamp.co.uk/portugal-bootcamp/

‘It is exercise alone that supports the spirits, and keeps the mind
in vigor’  Marcus Tullius Cicero

motivate bootcamp 3 peaks challenge

STAYING MOTIVATED! TOP TIPS TO STOP YOU GIVING UP!

We all know how difficult it can be at times to feel motivated to workout, especially after a few long days at work or when the cold dark days are setting in. DON’T WORRY! Motivate Bootcamp are here to help with some top tips to stay motivated all of the time!

 

  • At the end of each week try and set aside half an hour to write a fitness schedule for the following week. Try and book in your classes or just plan out what workouts you will be doing and when. By doing this you are more likely to stick to the plan and will feel a sense of accomplishment when you have completed the exercises! This will eventually just become part of your normal routine! Check out our typical schedule for UK Bootcamps & Portugal
  • Set Goals! This is so important for your motivation! Whether you are looking to drop a dress size, lose inches or fit into an old pair of jeans setting goals will help keep you on track! Why not reward yourself when you have completed the goal by buying some new clothes to show off all of your hard work? Don’t forget to set a new goal to work towards!
  • Make sure you keep a record of your achievements! Take photos and measurements every three to four weeks. This will help you to see your progression and keep you motivated to carry on! This is something that we do on our 7 night Portugal fitness camps, its a great feeling when you start to see results
  • It doesn’t matter if you go to the gym or workout at home. The key to not getting bored is variety! Why not try a new class? Or look up a new exercise to try at home? This will help keep your mind focused and you might find something you really enjoy! Then it won’t feel like a chore- Bonus! You could also sign up for a run, a triathlon or even a bootcamp. (that last one sounds like a great idea!) This will help keep you fully focused and help you achieve your goals! if you are looking for tips on new classes then we have a great variety on our Weekend Fitness Boot Camps, come along and give it a try!
  • Try working out with friends! Not only will you be getting fit but you can also have a catch up! There has been research into this and it has shown that working out with a friend can push you harder than if you worked out alone! Nothing like a bit of healthy competition to see who can complete the most burpees in a minute! You can even do an online workout together, using Facetime or a app like Zoom
  • This point is so important! Remember how good you feel after a workout! No one has ever completed a workout and regretted it! Your body and mind feel fantastic after a workout right? Next time you are struggling to get out of bed for that morning class just try and think of how good you will feel for the rest of the day!

 

Hopefully these tips have helped you to get motivated when it comes to exercise! What are you waiting for?

 

If you would like more motivation then join one of our fitness retreats. They range from 2 day fitness and wellbeing events to 7 night Weight Loss retreats in Portugal. For more information please CLICK HERE