fitness boot camp for women

Ladies Bootcamp In Manchester – Female Fitness Events That Get Results

Ladies Fitness Bootcamp Weekend In Manchester

Our Motivate Bootcamps are highly regarded weightloss and fitness residential retreats for ladies only. Our staff of directors and instructors are professionals in the many areas targeted at our bootcamp, including relaxation, nutrition and exercise. We have a number of retreat venues around the country to bring our program of lifestyle change to as many women as possible. We present an opportunity to reset your focus on your own health and fitness. During your boot camp weekend in Manchester with us and even after you return home, we will cheer you on and motivate your commitment to good health.

Sometimes in life we need to click our reset button and a 2 Day Ladies Bootcamp in Manchester is a perfect reset point

Ladies Bootcamp In Manchester - Female Fitness Events That Get Results Motivate Bootcamp

 

Commit a weekend devoted to your fitness retreat and discover the difference this short time can make in your confidence and focus on a healthy lifestyle.  If you are nearby in Manchester, ladies bootcamp retreats are conducted at Airport Inn Hotel & Spa in Wilmslow. There is a health club and spa on site as well as two restaurants. Your Motivate Bootcamp ladies retreat includes comfortable accommodation, meals and our kick start fitness sessions and workshops. Our trainers will provide you with a plan for exercise, weight loss and information about nutrition and the benefits of a healthy lifestyle, plus you will be given the tools to incorporate the knowledge you’ve gained into your everyday life.

One important benefit of our ladies bootcamp in Manchester is fun and laughter. Our groups are small so you will make new friends, share experiences and have time to just relax. When you step away from your daily routine and place yourself in a new environment your perspective changes.  Contact us at Motivate Bootcamp and schedule your fitness retreat in the North West. It’s time to do yourself a favour and have fun. Lighten up and burn off that toxic negative energy with cleansing nutrition and muscle awakening physical activity.

 

Ladies Bootcamp In Manchester - Female Fitness Events That Get Results Motivate Bootcamp

portugal fitness holiday

Fitness Holiday in Portugal

A Fitness Holiday in Portugal is a great way to achieve your fitness and weight loss goals

 

Have you have ever felt that you could begin your fitness journey if only you had a few days to yourself to think it through?

Maybe:

Every day you start and every day brings a crisis that throws your focus elsewhere

It’s your job or family members whose needs overtake and overwhelm any self-thoughts you might have

You may start a healthy eating plan at breakfast and by dinner it’s long forgotten. By midnight you are starving and stuffing fast food.

If so then why not join us on our 7 Night Fitness Holidays and Portugal and take some well needed time out to focus on yourself. Combine this with 24 hour support from our fantastic personal trainers and you have all the tools you need in order to achieve your goals

Fitness Holiday in Portugal Motivate Bootcamp

A lifestyle with no consideration for your own health and fitness may be perceived as admirable by some, but here at Motivate Bootcamp we encourage you to focus on yourself.  Bring a friend or come solo and join our small group of ten maximum for a life changing retreat. Our private villa offers twin or private accommodations and all meals are prepared by our on site chef. We have a lovely pool and patio area for relaxing or the beach is just a short distance away. You don’t have to concern yourself with anything except fitness, relaxation, and social enjoyment

On the first day of your fitness holiday in Portugal our Motivate Bootcamp staff will discuss your goals with you, and with that in mind we will recommend fitness sessions designed to meet those goals. You will also take part in several workshops designed toward healthy living. Before departure, we consult with you again to analyse your progress give  you tips on continuing your new fitness lifestyle when your return home.

Fitness Holiday in Portugal Motivate Bootcamp

Check our our fitness holiday options, All Inclusive, Self Catering, and Vegan Options available for our fitness holidays in Portugal

Take this time and opportunity with Motivate Bootcamp for yourself. When you return home from your fitness & wellbeing holiday in Portugal, you will feel revitalised and your diet and fitness goals will be well defined.

Book Now for just £99 deposit, plus we offer interest free monthly payments on all Portugal Fitness Holidays

bootcamp sessions

TOP TIPS TO RETURN TO THE GYM POST LOCKDOWN

What to think about when getting back into fitness.

With the most recent post-pandemic reopening, many of our daily activities, such as dining indoors at full capacity, no mask mandates, and, of course, returning to the gym, appear to be on the horizon. If, like many others, you have not been to the gym in over a year, the prospect of going back can be intimidating. It may take some time to become acclimated to working out indoors, and it may be tough to recall your prior workout schedule. Your pandemic-weary muscles may be lifting weights for the first time in what seems like an eternity.

Before we get started, congratulate yourself on your decision to go back to the gym. Maybe even set yourself up for more success by joining us at a bootcamp near you, or a wellness retreat in Portugal, where we can give you all the tools you need to gain confidence and give you the knowledge to succeed in the gym.

 

TIP 1: GOAL SETTING

All fitness workouts should start with the final aim in mind, it is all about getting to where you want to be—and not just physically or aesthetically. Your workout programme should also consider your mental and emotional health. You will burn out if you are not in good shape and go to the gym too hard.

Aim small, miss little. Six-month objectives are fantastic, but we often struggle to achieve them because we lack a practical knowledge of how to get there. Micro-goals are beneficial Every two weeks, set a new objective and focus on accomplishing it. This will also give you the confidence to take on the following one.

Put down your idea with a pen and paper. Identifying your ‘why’ works well with some other visual goals you want to attain. To track your progress, get a cardiovascular mile marker—something that measures time or distance while running—and a specific training routine” why not look at Fitbit?

Additionally, if you are unsure of your goals then join us at Boot camp where we run a specialised goal setting workshop.

 

TOP TIPS TO RETURN TO THE GYM POST LOCKDOWN Motivate Bootcamp

 

TIP 2: TRAIN SMARTER NOT HARDER

Working out intelligently is always preferable to working out harder. Everyone has different goals and bodies, so there isn’t a one size fits all gym approach, it’s critical to be crystal clear about your fitness goals and to plan accordingly. Start with 30 minutes of exercise five days a week if you are a beginner. We recommend exercising at least 30 – 45 minutes six days a week if you are more physically fit and want to lean out or tone up. Mix it up, include some cardio, and enjoy your training. It is all about building new habits that lead to a genuine lifestyle shift when it comes to exercise.

TIP 3: YOUR FITNESS TRAINER IS KEY

Look for a terrific instructor and a sense of camaraderie in your classes. It is fantastic to be pushed by an enthusiastic teacher and the person who is working diligently next to you. Just keep in mind that the instructor has twenty other people to concentrate on, so it’s up to you to push yourself hard enough while still knowing when to take a breather.”

Check out our team where we have a fantastic range of instructors to take you through your paces at our weekend fitness camps

TOP TIPS TO RETURN TO THE GYM POST LOCKDOWN Motivate Bootcamp

 

TIP 4: RESISTANCE TRAINING IS VITAL

Starting from a high repetition basis is a terrific plan of attack for returning weight training into your life, this improves your muscle endurance capacity and allows you to concentrate on breathing, which is the most under appreciated and crucial aspect of weight training. Make each workout a twenty-repetition challenge for yourself. When choosing between free weights and machines, always go with the free weights. Machines are fine, but they lock you into a fixed posture, and you won’t be able to enhance your range of motion or flexibility that way.

 

TIP 5: GYM ETIQUETTE

You may have forgotten how to behave around others after a year away from the gym, first and foremost, stay away from using the machinery for long periods of time. Because you are not the only one attempting to get in a solid workout, stay focused and complete your sets in a respectable amount of time. Smile and say hi to everyone you meet. Also, keep your personal hygiene in check. You may not be concerned about how you smell in your garage, but others are.

 

TIP 6: CHANGE YOUR WHOLE LIFESTYLE

Fitness is not limited to what takes place within the confines of a gym. Sleep is essential for both performance and recovery, every night, give yourself the opportunity to obtain a full night’s sleep. You will experience better results at the gym if you have a good sleep schedule.

In terms of diet, we believe that a good balance of carbohydrates, proteins, and fats is essential for achieving specific athletic goals. Without adequate macronutrients, you cannot create lean muscle or lose weight. Eat with purpose and exercise with purpose. Whether you are focusing on strength or cardio, make sure you understand why you are training the way you are. Nutrition is covered throughout our fitness events if you would like more information

 

 

TIP 7: BE PREPARED

Never leave home without a water bottle, deodorant and exercise bands In your gym bag, it’s all about the right clothes, a towel, sanitary wipes, a cell phone charger and a snack. Another idea is to carry a small note pad to track which exercises I did: the weight, reps and how you feel. It is also a great place to jot down ideas on how you can continue to make progress towards my goals.

 

Need more inspiration for a successful return to the gym? Check out the boot camp dates for our ladies weekend retreats in the UK and affordable weight loss camps abroad where we can provide you with a variety of fitness classes and bootcamp workouts to give you inspiration on your fitness or weight loss journey.

TOP TIPS TO RETURN TO THE GYM POST LOCKDOWN Motivate Bootcamp

healthy meals at bootcamp

Are you covering the basics with your diet?

There is a lot of conflicting information out there about what diet is best for fat loss, and everyone looks for the easiest way to achieve this without covering the basics first.

We all want the ‘magic pill’ or the ‘best exercise’ to help us achieve our goals but I have some news for you……….. IT DOESN’T EXIST. Being consistent with your plan is key to achieving success.

If you are not consistent with something you will become lost, your goal will not be reached and you may become disheartened about what is achievable for you. Doing what you need to do day after day to reach your goal is paramount.

 

Below I have created a list of what you need to make sure that you are including in your nutrition routine;

 

Include whole and nutritious foods into your diet.

These are foods that are as close to their natural form as possible. Too much of our Western diet includes cheap processed foods and our bodies aren’t designed to consume them. Whole foods should make up around 80-90% of our diet with the odd treat making up the other 10-20%. This way you can still lead a sociable lifestyle whilst obtaining optimal health 80-90% of the time. This is the reason we have a chef at our Portugal Weight Loss Holiday to make sure everything is made from scratch, with all local natural ingredients

https://www.naturalbalancefoods.co.uk/community/healthy-living/what-are-whole-foods/

 

Sleep

Not a lot of us can say that we get a good 8 hours sleep every night but not getting enough sleep and rest can have a negative effect on our goals. If we are not rested properly we are more likely to reach for sugary or energy dense foods to make us feel awake. If you struggle getting to sleep then using magnesium spray for your skin or Epsom salt baths are a good way to relax before bed time.

 

Identify any food intolerances

The most common intolerances are to wheat, dairy, gluten, soy and eggs. If you are experiencing any reactions to certain foods then these need to be eliminated from your diet to achieve optimum gut health and a supportive immune system. https://www.nhs.uk/conditions/food-intolerance/

 

Avoiding alcohol

Now I know most of us enjoy the odd tipple every now and then and in moderation this is absolutely fine, its when we have a few too many that it starts to hinder us. We feel rubbish the next day so grab for unhealthy food and general motivation to even move can be missing for a day or two. There are also empty calories in alcohol – one pint of cider is around 350 calories and there is no nutritional goodness in all them calories! https://www.beachbodyondemand.com/blog/the-dos-and-donts-of-alcohol-on-a-diet

 

Take time to prep

Prepare food at breakfast, the night before, or at the weekend ensuring you have the best healthy food available to you when you need it. Its all too easy to go to the shop and grab a quick fix but this will normally not be the healthiest option and prepping also saves you money!! https://www.hsph.harvard.edu/nutritionsource/2017/03/20/meal-prep-planning/

 

If you are struggling with any of these things then join us on one of our Fitness Weekends in the UK or Fitness & Weight Loss Holidays in Portugal, and our specialist team can help you to achieve your goals

We also have a selection of recipe books which include the below. These can be purchased as a set for just £9.99 – please Contact Us to order the recipe books

  • Everyday Recipes
  • Meal Ideas
  • Vegetarian
  • Vegan
  • Paleo
  • Smoothies
  • Low Carb

Are you covering the basics with your diet? Motivate Bootcamp Are you covering the basics with your diet? Motivate Bootcamp

christmas weightloss

How To Avoid Gaining Weight At Christmas

During the Christmas holidays, many people experience weight gain, and then regret it after and spend months trying to shift the weight

The easiest thing to do is to try and not gain the weight in the first place

Here are some tips to help you through the Christmas period…..

 

Keep active with family and friends

Many traditions involve sitting around watching tv but try and mix this up with activities such as walking, cycling, or even playing an active game on the games console. If you don’t try and keep a balance, then being inactive combined with the overeating during Christmas will lead to weight gain

Snack wisely

Snacking is a common occurrence during the holidays, and many of them tend to be unhealthy. Try and limit these snacks as many treats contain unhealthy fats and added sugars. Aim to keep up with your fruit and veg snacks, and maybe try making your own Christmas snacks. They will definitely be healthier than buying from the supermarket

Watch Your Portion Sizes

Eating large portion sizes means you will gain weight, plus you will also feel tired and grumpy – is it really worth it?

Best way to limit portion size is to use smaller plate 

Practice Mindful Eating

Eating in front of the tv?

Eating on the way to the office?

Multi-tasking whilst eating?

You are more likely to overeat if you are not paying attention to what you are actually eating, as you won’t recognise when you are full

Take 5 minutes out of your day and enjoy your food! Also chew thoroughly and slowly and don’t rush

Get Some Sleep

Not having enough sleep can lead to weight gain

Studies have shown that those who don’t sleep enough tend to be hungrier, eat more, and exercise less. It’s also been linked to having a slower metabolism

Reduce Your Stress Levels

Christmas can be stressful, and stressed people tend to have high levels of cortisol, a hormone that’s released in response to stress – and yes you guessed it – this can cause weight gain

Try to keep your stress to a minimum, using exercise, meditation and yoga

Have Balanced Meals

Meals and snacks over the xmas period are typically high in carbohydrates but low in protein. Protein is vital as it reduces hunger and helps with weight management, and try to keep simple carbs to a minimum as they will send your insulin levels all over the place (another thing that can cause weight gain)

Good sources of protein include meat, poultry, fish, and some plant foods like beans and quinoa.

Include Fibre

Do your best to eat fibre rich foods such as vegetables, fruits, legumes, whole grains, nuts, and seeds. They help to keep you full, plus eliminating the need to overeat

Limit Desserts

Most desserts are very high calorie, so pick wisely.

Enjoy your favourites but in small amounts, and not every day!

Limit Liquid Calories

Christmas is a time when everyone drinks more alcohol, and indulges in sweet drinks

Alcohol is empty calories and will cause weight gain. If you are drinking then think of low-calorie options such as gin & tonic, vodka & soda

Also be careful you also don’t indulge to much on the sweet drinks from Costa Coffee and McDonald’s, these are high calorie and are loaded with sugar

Avoid processed foods

Try and cook as much as you can from scratch. Items like boxed mash potato and stuffing have lots of excess sugar and unhealthy fats

Make it an activity and bake snacks and make mince pies, rather than buying them ready to eat. This way you will know what’s in them

Skip seconds

Calories from extra helpings can contribute quickly to weight gain. Limit yourself to just one plate, and meal prep the rest of the food – you don’t need it now!

 

If you are struggling and need a kickstart, then join us in 2021 for a New Year Fitness Bootcamp

These are ladies only and suitable for all ages and abilities

Our UK Bootcamps are a great weekend of fitness & relaxation where you can have a break, focus on yourself, and give yourself a kickstart

If you would like a longer experience, then check out our 7-night All-inclusive Portugal Weight Loss Camps which are designed to help you lose weight, get fit, and feel great

 

portugal bootcamp

What Are The Benefits Of A Weight loss Holiday in Portugal & Spain?

We have been running our fitness & weight loss holidays in Europe for the past 7 years, and have had over 1000 people joining us for the experience of a lifetime

If you have been thinking about joining us on one of our All Inclusive Retreats in Portugal or Spain but haven’t had the courage to book, then check out some of the reasons below why you should take the plunge!

 

You Will Have a Great Time And The Experience Of A Lifetime

Our fitness and weight loss holidays in Europe are not just about working out 24/7 and continuous exercise. We understand this is a holiday for you and we aim to make it as enjoyable as possible. Healthy living is about the mind and the body!

  • You will you make a fantastic new set of friends. We know this this as many people come back year after year with people thy have met at camp
  • Each afternoon is free time, giving you a chance to top up your tan by the pool, hit the beach in Albufeira or Puerto Del Carmen, or head into town for a bit of shopping
  • One night we arrange a restaurant in the Old Town, and there is a chance to have a dance at the live band bar that we head to after food (and maybe a cheeky cocktail)
  • On the last day we arrange an excursion, from boat trips, to a surf lesson, there’s lots of activities available

What Are The Benefits Of A Weight loss Holiday in Portugal & Spain? Motivate Bootcamp

 

Expert Coaching From Our Fitness Team

Our bootcamp team have a vast experience between us, and many have been in the industry for over 15 years. We have knowledge in fitness, nutrition, lifestyle and general wellbeing, and we are hand 24/7 throughout your time at our fitness retreat to help you in any way that we can. We also have an onsite chef who makes all the meals fresh throughout the week. We aren’t military instructors and we do like to have fun, and especially wind each other up 🙂

What Are The Benefits Of A Weight loss Holiday in Portugal & Spain? Motivate Bootcamp

 

Dedicate Your Time To Losing Weight With No Distractions

Our weightloss holiday in Spain or Portugal is 7 days, and you can really start your body transformation with us. We have had results ranging from 4lbs to over 1 stone over the course of the weight loss camp. The reason for this is everything is catered for you, all of your meals are planned to help you lose weight but give you enough energy for the days, and so are the fitness sessions. This specialised weight loss week abroad is based around helping you to lose weight and feel great

We also run numerous workshops on nutrition, goal setting, lifestyle, and meal planning for when you leave us so that you can carry on your journey and reach your goals

What Are The Benefits Of A Weight loss Holiday in Portugal & Spain? Motivate Bootcamp

 

Take a Break From Normal Life

It’s difficult to focus on yourself in normal life, as you have a variety of things pulling you different ways, from family, friends, work etc. The experience at our weight loss camp really is about taking some well needed time out to focus on you. A fitness camp in Spain or Portugal is the perfect break away

What Are The Benefits Of A Weight loss Holiday in Portugal & Spain? Motivate Bootcamp

 

Motivation and Support

Struggling with motivation? Our 7 night fitness camps in Europe definitely give you this! You will leave at the end of your stay with us feeling refreshed, motivated, and ready for anything that life throws at you. You aren’t just a number to us, and even after the bootcamp has finished we will be there for every step of the way through email and social media support.We are a bootcamp family and you will now be a part of this

What Are The Benefits Of A Weight loss Holiday in Portugal & Spain? Motivate Bootcamp

 

Still not sure? Then check our our reviews on SOCIAL MEDIA

We have dates available in Portugal – plus we have our new Ultimate Weight Loss Winter Retreat in Lanzarote which will be announced soon. Contact us for more details on this venue

How can physical activity help my mental health?

Exercise has so many benefits for mental health and can have a 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

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
  • The key to not getting bored is variety! Why not try a new online class? Or look up a new exercise to try at home? Join your local instructor in zoom classes, or use online programmes such as Les Mills and Peloton. Many offer free trials to get you started 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 virtual 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, whether its a socially distanced walk or a zoom workout! 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! 
  • 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

For a full list of Dates CLICK HERE

portugal bootcamp

Bespoke Bootcamp for PT’s & Health Clubs

Are you a Personal Trainer, Health Club, or Class Instructor? who would love to run a retreat for your own clients?

Why not let us arrange a bootcamp for you? We take all of the hassle out of organising a trip like this which allows you to focus on what you do best – helping your clients to achieve the best results!

Why offer your clients a Portugal Bootcamp?

  • Fantastic income for yourselves
  • Additional service which will put you ahead of the competition when attracting clients
  • Increased retention rates
  • Great for client rapport, team building and RESULTS!
  • Increased referrals once your clients tell friends/family about their experience
  • A break away from everyday life for your clients to focus on their goals
  • Regular yearly event will boost your branding and awareness

 

Bespoke Bootcamp for PT's & Health Clubs Motivate Bootcamp

What Bootcamp Packages do we offer?

We have a number of different bootcamp packages available including self-catering and All Inclusive. All of our options can also be adapted to make it bespoke for your business. Why not check them both out then ask your clients what they prefer.

We are now taking bookings for 2020 as the dates so fill up fast

Whats Included:

  • Luxury private villa in Albufeira,  Algarve
  • Return private airport transfers from Faro airport
  • Variety of fitness equipment
  • Pre bootcamp Support (flights/schedule/meal plans/activities/additional instructors)
  • Assistance throughout your stay

Optional:

  • Fitness trainers to teach a variety of classes inc Yoga, Pilates, Combat, Zumba, Aqua, Strong by Zumba, Boxing, Core, Meditation
  • Sports Masseuse who can come in to the villa throughout the week to offer sports massage
  • Chef to provide meals if you require an All Inclusive Bootcamp
  • Activities such as boat trips, paddle-boarding, surfing

 

Bespoke Bootcamp for PT's & Health Clubs Motivate Bootcamp

 

For more information and a brochure please CONTACT US

Vegan bootcamp

Vegan Fitness Bootcamp – Portugal 2020

We will soon be announcing our 7 night Portugal Bootcamp which is exclusively Vegan!

 

Join us at out luxury villa in the Algarve for an All Inclusive ladies only week of fitness, relaxation, and amazing raw food produced by our fantastic vegan chef

Your 7 night stay will include;

  • Luxury villa accommodation with private pool
  • Variety of fitness sessions throughout the week (all optional)
  • Healthy living workshops on exercise, nutrition, and lifestyle
  • All meals provided by our in house chef
  • Lots of time to enjoy the local area (each afternoon is free time)
  • 24/7 support by our experienced fitness and lifestyle team
  • Post bootcamp support

*Suitable for all ages and abilities

Date to be announced but please contact us to be the first to know – as there will be limited places!

 

Vegan Fitness Bootcamp - Portugal 2020 Motivate Bootcamp

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