Rachael Woolston is a personal trainer and founder of Fitbitch Boot Camp. Here are her top tips for getting the most out of your camp.
Early bird or night owl?
Think about whether you are going to be more committed to an evening or morning boot camp. And then think again. All of my clients including those who usually can’t get up in the morning have preferred doing mornings. It means you’re more committed to make every session as there is less time to procrastinate or let work or social engagements get in the way. And it will leave you feeling fantastic all day.
Layer up
Wear lots of layers so that you can shed them as and when you need and ensure you’ve got clothing for all weather at all times. You never know when it might rain or when the sun might prove too hot.
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Read more about boot camps here:
Sportsister competition winner put through her paces
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Rock and roll baby!
Any sudden increase in exercise particularly if you are new or returning to exercise after a long break will result in very sore muscles. Don’t worry it is perfectly normal and is not an injury! To help alleviate symptoms invest in a foam roller such as those at www.physiosupplies.com/. Relatively inexpensive at £10-15, foam rollers effectively do the same work as a sports massage therapist at a fraction of the cost. They help to boost circulation helping the muscles to repair and prevent stiffness and tight muscles. Worth every penny.
Fit fuel
If your aim is weight loss don’t eat before a camp or fuel your workout with sports drinks. Your muscles hold around two hours of glycogen enough to keep you going in a one hour session. But DO eat within forty minutes of exercising with a mixture of protein and carbohydrates to help your body recover.
Sleep well
You can exercise all you want but if you don’t get enough shut eye it will seriously impede your body’s ability to repair itself and hinder performance and physical transformation. Not to be underestimated, sleep and the ability to allow yourself to relax is as important as the motivation to push yourself.
Resting heart rate
Take your resting heart rate before you start a boot camp. This is a brilliant measure of your fitness levels and by comparing it at the end of the camp if it is a four week one, and every couple of months afterwards you can track your fitness to help you stay motivated.
Get support
As one of my clients said, she was more ‘bitch than fit’ at the beginning. When you challenge your body and your fitness you’re going to get tired and you may get snappy. Ensure your partner/friends understands and supports you. Within a week that will change and everyone including you will feel the difference in mood that regular exercise brings.
Invest in good shoes
Ensure you’ve got a good pair of running shoes. All boot camps include running and if your running gait hasn’t been checked by a reputable running shop to check if you overpronate or supinate you could find yourself injured before you’ve even begun. Any good bootcamp should check your biomechanics beforehand anyway and should be able to advise you.
Don’t be scared
From the fittest to the first time exerciser, every single woman who comes to my bootcamp admits that they felt nervous beforehand so you’re not alone. Yes, it will be hard but if you’re in a good camp it will be enormous fun too and it will affect your life far beyond just your fitness and figure transforming your confidence too.
Visit www.fitbitchbootcamp.com/ for more information.
Stacey Francis, Sportsister
The Women’s Sports
