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wales bootcamp

10 Ways to Be Body Confident

10 Ways to Be Body Confident

When it comes to our bodies, then some of us are a lot more confident than others. Some of us really struggle with how we feel about our bodies never really being happy at all. But here are some top tips to help you start to overcome those feelings and be happy with the body we have.

10 Ways to Be Body Confident Motivate Bootcamp


  1. Change Your Focus

People who exercise regularly feel better about themselves regardless as to whether they lose weight or not. But you need to frame your trip to ladies’ boot-camp in the right way. It shouldn’t be ‘If I don’t go to the fitness boot-camp I will always be fat and ugly’ instead you need to look at just enjoying the women’s fitness session.


  1. Show Your Body Some Gratitude

Instead of focusing on the negative like ‘I hate my thighs’ think about what your thighs allow you to do that you wouldn’t be able to if they weren’t like that. Something positive can always be found.


  1. Don’t Get Caught Up in Competitive Self-Criticism 

More than two-thirds of women blame their lack of body-confidence on other women’s poor self-image. When friends criticise their own bodies don’t try and one up them, instead pay them a compliment. Also don’t think because all of your friends are off doing weight-loss boot-camps that you have to as well.


  1. Give Yourself a Break

More often than not it is your own inner voice that is dragging you down. Experts say that if you wouldn’t say it to your mother, sister, best-friend, ten-year-old self then you shouldn’t say it at all. It’s not always that easy. It has also been suggested giving that voice a name and then you can respond by saying ‘Shut up Jo, you are not welcome here’


  1. Think Positively

Write down three things you like about your face or body and put them on post-it’s around your mirror. Or keep a compliments jar where you write down any compliments someone gives you.


  1. Meditate

Meditation can great help with allowing you to accept negative thoughts. It will allow you to process that these are just thoughts and not facts. You will also notice more what is going on inside your body which will help with the outside.


  1. Pamper Yourself

Whilst you might not like your body, if you treat it right, it will return the compliment and treat you well. Something as simple as a spot of perfume can make you feel more positive about your body. Treat yourself to a massage as this has been shown to do wonder for body confidence. Why not take a fitness holiday and really enjoy yourself, maybe a boot-camp abroad will make you feel amazing again?


  1. Change Your Wardrobe

You might want to just hide yourself in baggy black clothing, but you will find that if you switch to something that fits you well and makes you look good, you will feel much better about yourself.


  1. Stand Up Straight

One of the quickest ways to boost your body confidence is to stand or up straight. This will make you appear taller, slimmer and more confident.


  1. Keep Everything in Perspective

Watch out for the motive that is behind the messages that you are getting. Marketing and Advertising are designed to create a need and then sell you the product to fill that need. You need to understand that body confidence doesn’t come from your figure, but from your thoughts. Learn this and you are half way there.


If you would like to take a break and some time out to focus on yourself then why not check out our bootcamp retreats. They range from 2 Day UK Weekends to 7 night Portugal Fitness Holidays


10 Ways to Be Body Confident Motivate Bootcamp

low carb diet

What exactly is a Low Carb Diet?

A low-carb diet is a diet that restricts carbohydrates, but is high in Protein, fat, and vegetables – there are different variations to the diet and different extremes, but the principles are all pretty similar, and many results do prove that they can cause weight loss and improved health

What exactly is a Low Carb Diet? Motivate Bootcamp

How do they work in simple terms?

  1. The main source of energy in the body is carbohydrates
  2. Due to the lack of carbohydrates, insulin is reduced
  3. This causes the body to burn stored fat as a source of energy
  4. Your fat stores are now your primary source of fuel, hence the weight loss
  5. If carbs are dropped too low then a process called Ketosis may occur

What exactly is a Low Carb Diet? Motivate Bootcamp

Typical foods to avoid include:

Bread, Pasta, Rice, Cakes, Sweets, Fizzy pop, Alcohol, Potatoes Fruit (keep it minimal)

One thing you may notice is a lot of these foods are high sugar foods (refined carbs). This can only be a positive thing as your blood sugar levels are now being stabilised once you cut these out. Avoiding processed food is key, and is something we do ourselves on our All Inclusive Retreats

The idea is to eat mainly lean protein and natural fats:

Lean meats, Eggs, Vegetables (spinach, broccoli, cauliflower, kale, peppers are perfect), Natural Fat (butter, olive oil, greek yoghurt) – avoid low fat alternatives, Fish, Nuts and seeds, Lots of water


What exactly is a Low Carb Diet? Motivate Bootcamp


Here is a few low carb ideas to start you off:


Eggs and vegetables,  Bacon and eggs, Eggs and spinach/yoghurt – CLICK HERE for more recipes


Spicy salmon and chickpea salad, Steak salad with goats cheese and mushrooms, Chicken and avocado salad – CLICK HERE for more recipes


Thai lettuce turkey wraps, Salmon & Asparagus, Garlic chicken with zucchini – CLICK HERE for more recipes


Many people achieve weight loss on this type of diet, but you do need to bear in mind that it may not be sustainable long term. If you would like any help with nutrition then why not join us on one of our Fitness and Weight loss camps in the UK or Europe. We run specialised nutrition workshops and offer post bootcamp support for those who require it. We also work with a Clinical Dietitian who can provide bespoke diet and meal plans for you – Contact Us if this is something you would like more information on

bootcamp recipes

Download My Free Ebook – 21 Everyday Recipes – Motivate Bootcamp

Download My Free Ebook – 21 Everyday Recipes

Welcome to Motivate Bootcamp – the UK and Europes Number One Residential Bootcamp Retreat company, offering Weekend Retreats in the UK and 7 night Fitness Holidays in Portugal

Download My Free Ebook - 21 Everyday Recipes - Motivate Bootcamp Motivate Bootcamp

Click the link to download your free ebook with lots of everyday recipes

Motivate Bootcamp-21-Recipe-Book


Interested in one of our bootcamps? CLICK HERE for a full list of dates and prices


Remember the Special Offer!

Only £50 deposit to reserve your place on a Weekend Boot Camp

Only £99 deposit to reserve your place on a Portugal Retreat

Any questions CLICK HERE to Contact us

fitness retreat portugal

Why should you join a Bootcamp Abroad?

Why should you join a Bootcamp Abroad?

There are many fitness bootcamp options available, with many fitness companies offering residential bootcamps ranging from one night to 7 night stays. Many of these are available in the UK but have you ever thought about heading abroad for your luxury bootcamp holiday?

Why should you join a Bootcamp Abroad? Motivate Bootcamp

A Bootcamp may be about results for a lot of people, whether its weight loss or fitness related, but there are many other reasons why you should head abroad for your fitness camp.

Why should you join a Bootcamp Abroad? Motivate Bootcamp

  • The weather is major bonus, as most fitness retreats take place in sunny climates such as Portugal and Spain. It’s one of the main reasons we run our 7 DAY LADIES FITNESS HOLIDAY in the Algarve, Portugal. When the sun is out at 7am its a great reason to wake up and start the day, plus who doesn’t love an afternoon of relaxation sunbathing by the pool or the beach, plus you get a tan!

Why should you join a Bootcamp Abroad? Motivate Bootcamp

  • Experiencing different places is part of the experience. During your free time why not head off to the local town, marina, or take a boat trip around the coastal cliffs. Chat to the locals and immerse yourself in a different way of life. We like to take our clients paddle boarding, horse riding, and coastal walks to give them a chance to explore the local area. On our SELF-CATERING BOOTCAMP we also experience local restaurants and fabulous cuisine most evenings

Why should you join a Bootcamp Abroad? Motivate Bootcamp

  • You feel good! Let’s be honest – who doesn’t feel good when they step off a plane and arrive at a luxury villa with private pool? Whether its for a holiday or a bootcamp, Its a perfect positive start to your week, and being in a great mood will have great psychological benefits

Why should you join a Bootcamp Abroad? Motivate Bootcamp

  • Food – ok so we all love nice food, but doesn’t it taste better when the ingredients are fresh, fish is straight from the ocean, and you get all of your meals cooked by your own personal chef? ALL INCLUSIVE RETREATS are perfect for those who want everything taken care of for them. You receive 3 delicious meals per day, snacks, plus the attention of your very own chef who can personalise your meals too. They may be a little more expensive than the self catering bootcamps, but imagine paying a chef and buying all the ingredients yourself? It would certainly work out at more than the additional £300 per week, so definitely worth it. All dietary requirements can be catered for too.

Why should you join a Bootcamp Abroad? Motivate Bootcamp

  • It’s not as expensive as you may think. There are lots of bootcamp holidays that cost around £1200 – £1500 which is the average rate, but did you know you can book one for as low as £499, whilst still receiving the same first class treatment? Check out some REVIEWS if you don’t believe us 🙂

Why should you join a Bootcamp Abroad? Motivate Bootcamp

So what are you waiting for?

CLICK HERE you reserve your place on one of our Ladies Bootcamp Holidays, or CLICK HERE to Contact us for more information

portugal bootcamp

Check out our Portugal Bootcamps from May 2019

What an amazing few weeks of Ladies Portugal Bootcamps we have just completed

We had a self-catering Ladies fitness holiday followed by an all-inclusive bootcamp retreat and they both were incredible, with 22 ladies all being put through their paces to achieve the goals they required

Check out our Portugal Bootcamps from May 2019 Motivate Bootcamp

Throughout both bootcamp weeks we had 30 fitness sessions delivered by our team of 6 fitness trainers, some trainers we brought with us from the UK and others are Portuguese and have been teaching for us on our bootcamps for the past 5 years. We have a great mix, from high intensity sessions such as hit, insanity, combat, attack, Zumba, and interval runs to relaxing sessions such as yoga, pilates, fit ball, and stretch. With our new equipment we can now offer lots of resistance classes too, kettlebell’s, pump,  and circuits were a great addition with the weights and ladies loved these although they were pretty tough! (throwing a 6kg ball against a wall is hard – especially after 1 minute!). On top of this we also had a beach fitness day and we took the ladies on a 10k coastal beach walk – the views were stunning! The fitness bootcamp retreats we offer cater for everyone, and all of our sessions can be adapted to suit all abilities’, it’s the benefit of having a highly experienced team.

Check out our Portugal Bootcamps from May 2019 Motivate Bootcamp

We appreciate it’s not just about the fitness, and there was lots of relaxation and laughs too (each afternoon was sunbathing time). We also had daily workshops which explored a variety of topics including nutrition, mindset, goal planning, barriers, and post bootcamp. These are essential for keeping the ladies motivated once they leave us – and we have had great feedback already. All of the ladies lost weight and inches whilst away, but since being back a few weeks they have now lost even more, and with the motivation still going strong, they are certainly on the right path to hitting their goals and feeling amazing. It’s why our bootcamps were created, to help others to achieve their goals in a supportive and fun environment, and one of the reasons why many people rebook with us year after year.

Check out our Portugal Bootcamps from May 2019 Motivate Bootcamp

The new villa we have is also getting rave reviews, and what’s not to love. With the 7 bedrooms, great lounge, kitchen, and amazing outside space including a private pool and sun loungers, it really us the perfect place for us to run the ladies’ retreats from. We have already secured it for the next 12 months and our dates are already out for 2020 if you are thinking of joining us, although you need to be quick – our self-catering one has already sold out. It’s just £99 deposit too, with the balance payable 12 weeks before the event. If you don’t want to wait until next year then we do have a few spaces left on our All-Inclusive fitness retreat in October – for full dates, please CLICK HERE

Check out our Portugal Bootcamps from May 2019 Motivate Bootcamp

The main difference between our 2 weeks was the catering. On the self-catering you have a lot more freedom, we give you options to eat out most nights in local restaurants for those who don’t want to cook, we have BBQ nights, plus there is a local supermarket only 5 minutes’ walk away where you can buy in your food shop for the week. With the All-Inclusive retreat all of your meals are made for you every day, the only exception being we offer an optional night out to the Old Town one-night midweek for a bit of a venture out. This is a fantastic night and it’s a chance for everyone to dress up and explore the local area too. Albufeira is a fantastic place and the local food is delicious.

Check out our Portugal Bootcamps from May 2019 Motivate Bootcamp

We are always making changes to improve our fitness retreats and we are looking forward to our next ones already. With new classes, meals, equipment, trainers and optional activities such as paddle-boarding and kayaking its bound to be another fantastic experience and a great fitness holiday break for our ladies.


If you would like to join us, or if you have any questions please CONTACT US


For full information on our Portugal Bootcamp Holidays CLICK HERE


Check out our Portugal Bootcamps from May 2019 Motivate Bootcamp