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Boot Camp Nelson September Newsletter
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BEGINNER BOOT CAMP - Week 1

Welcome Boot Campers!

A big warm welcome to you all and spring! We are looking forward to some warmer temperatures - however the days have already started drawing out and with the fresh mornings and evenings, this time of year is perfect for exercising.

So well done on completing your first week.  Hope you are not feeling to sore from the new exercises, but only enthused to get fitter, stronger, faster, and the product of all of that, FEEL BETTER.  But do please remind yourself, that if you're really new to this kind of exercise or returning back to it, then do pace yourself now, and just let it happen rather than push your body too hard, as often our enthusiasm is far ahead of what our muscles, tendons, ligaments, and heart can all handle right now.  Consistency and patience are the key aspects to long term progress that is both healthy (no injuries and minimised soreness) and sustainable, so  try our best to make it to all the sessions, and reserve the need to push yourself really hard, just learn the moves and have fun feeling good.

It is encouraged to also include some other forms of activity throughout the week to both assist in recovery from the boot camp sessions by circulating blood and oxygen to the sore muscles which ultimately helps speed up recovery.  Plus it will also assist in improving your physical fitness faster but simply exercising more.
If you are regular sportsperson or exerciser already then continue on with that and the boot camp sessions will be your extra boost of exercise.  Alternately, 30-60min daily walks or the days between boot camp sessions or include swimming, yoga, pilates, spinning or get outdoors and make good use of our vast cycle tracks, spinning and golf are also good alternative forms of exercise.

If you are extremely stiff or sore, then still try to get out and move, and finish off with some light stretching and foam rolling, plus heat, spa, or bath with epsom salts will all help too. 
 
September Sessions

Below is a guide to who will be taking your classes during the 4 weeks
Gaye - Most of your sessions except the two Friday's that Nige takes
Nige - Friday 4th September and Friday 25th September
Laura - All our regular Monday, Wednesday and Friday sessions at the church steps, for any of you who side-step to this group

We are also considering having the final two Wednesday (16th, 23rd) sessions at our other boot camp location, Tahunanui beach, to give you all an experience of somewhere different and a different style of boot camp. We will confirm this week. 

Please see our website for our REGULAR session times and locations that you may try if you miss one of the Beginner Boot Camp sessions.
http://bootcampnelson.co.nz/sessions.html

Have you joined our Facebook page? Nige loads a weekly 'Workout Wednesday' training tip/blog or a challenge for you to try, which may be of interest. 

Wanting a body composition measure up to know where you currently stand?
Its not the most exciting thing to get done, plus who really wants to know our own measurements!  However, I've never come across anybody in my 15years in the fitness industry who regretted having a body composition done, but many times I have heard private clients of mine wishing they had it when they first started regular exercise so they really new how far they had come well knowing they had come a long way, but now wanted proof (measurable numbers) to show them.

So Brodie Hewlett from Revolution Sports Science in Nelson can do your body composition for you at special discounted rate of $45 (usually $60) for regular Boot Camp Nelson attendees. Brodie has a Masters degree in Sports Physiology, is a Sports Science tutor at NMIT, runs their performance fitness testing lab, and is the consultant performance analyst and physiologist for Tasman Makos and Junior All Blacks (recent world cup winners in Italy).
Laura and myself have both had ours done, so how about you now? Before you start making progress.
Click here for more details or speak with Nige.
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RECIPE OF THE WEEK
This is a healthy after dinner (or training) snack - Enjoy!

Makes 2 servings, about 1 cup

Ingredients
1 large ripe banana
Equipment
Knife
Cutting board
Airtight, freezer-safe container
Small food processor
Spatula

Instructions

  1. Start with ripe bananas: They should be sweet and soft.
  2. Peel the bananas and cut them into coins: It doesn't matter what shape or size the pieces are in, as long as they are chopped up into evenly sized and somewhat small pieces.
  3. Put the bananas in an airtight container: A freezer-safe glass bowl like this one is fine, or you can use a freezer bag.
  4. Freeze the banana pieces for at least 2 hours: Freeze for at least 2 hours, but ideally overnight.
  5. Blend the frozen banana pieces in a small food processor or powerful blender: Pulse the frozen banana pieces. We've found that a small food processor or chopper works best.
  6. Keep blending — the banana will look crumbly: At first the banana pieces will look crumbled or smashed. Scrape down the food processor.
  7. Keep blending — the banana will look gooey: Then it will look gooey, like banana mush. Scrape down the food processor.
  8. Keep blending — the banana will look like oatmeal: It will get smoother but still have chunks of banana in it. Scrape down the food processor.
  9. Watch the magic happen! Suddenly, as the last bits of banana smooth out, you'll see the mixture shift from blended banana to creamy, soft-serve ice cream texture. Blend for a few more seconds to aerate the ice cream. (If adding any mix-ins, like peanut butter or chocolate chips, this is the moment to do it.)
  10. Transfer to an airtight container and freeze until solid: You can eat the ice cream immediately, but it will be quite soft. You can also transfer it back into the airtight container and freeze it until solid, like traditional ice cream

    Optional - Add Pics peanut butter or berries! yum!!!
Have a good Week 2 of Beginner Boot Camp
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