Bootcamp Coming to Brook Green 24th October!

Trilogy Bootcamp will be starting its second venue on 24th October 2011. Brook Green is a lovely little park on the Shepherds Bush Road just North of Hammersmith Broadway. We also have a great new instructor called Renee who will be running the show!

Stay Strong

Ben

New Website!

The new website for Trilogy Bootcamp has launched today and I even built it myself. Well done me!! Check it out and send it to all of your friends and family NOW!!!

www.trilogybootcamp.com

Stay Strong

Ben - new found computer geek!

Brekkie Shake For Bootcampers in a Hurry

Cashew and Coconut Shake

Coconut Flesh

Cashew Butter - Unsalted and Unsweetened

Sprinkle of Cinnamon

Cup of Water

Ice Cubes

Blend it all together and there you go!

Post Bootcamp Maintenance - Nutrition

As bootcamp comes to an end this week I was asked to write a little something about how to maintain a healthy balanced diet in the long term that is less restrictive than the one that my bootcampers have been following.

First of all I would ask you to consider how you feel now, having cut those things from your diet, do you feel fitter and healthier with more energy? If the answer is yes than maybe you should consider sticking to your new diet long term - I promise you will feel awesome!

I understand that is not for everybody though so here are some tips......

1. Designate a "Cheat" meal or even a cheat day during which you eat anything and everything.

2. Gently re-introduce a little dairy or wheat into your diet and see how you feel, keeping it in moderation and hopefully really enjoying and appreciating it when you have it.

3. You could try a basic form of carb-cycling where you have carb days where you allow yourself moderate amounts of pasta and bread etc, and no-carb days where you eat super clean. A week could be alternate days with a cheat meal on a Saturday night.

4. When you do your weekly shop only buy a small block of cheese (or other banned substance that tastes nice!) and make it last for the week, maybe enjoying a small amount daily, and when you run out you are not allowed any until next week.

5. Eat bad foods and carbs within 1 hour of exercise as your body is more likely to use the food for muscle repair and recovery rather than store it as fat.

6. By all means start drinking coffee again, but keep it under control, so you don't rely on it. 1 cup per day should be fine and don't sweeten it. Try and have at least one day off the black stuff per week, or try a more mellow option like green tea which is pretty good for aiding weight loss too.

7. Booze will always make you fat without fail so steer clear wherever possible. Choose when you want to drink and enjoy it guilt free, but don't slip into the habit of another drink in the evening just for the sake of it or due to habit.

I hope these pointers help you out post-bootcamp as I want all of my bootcampers to stay fit and healthy and education is key if you are going to achieve this.

As a point of interest I personally eat a Paleolithic diet which is pretty strict and I have never felt healthier, fitter or leaner in my life and I am a ripe old 31 now! To me it does not feel a chore to miss out grains and dairy 90% of the time as I feel so good compared to when I used to load up on pasta and rice and feel bloated lethargic. I really feel that this is how humans were designed to eat and I would encourage you all to investigate it for yourselves and ask me if you have any questions. I particularly recommend you read a book called "The Paleo Solution" by Robb Wolf. It is amazing and could change your life!

Stay Strong

Ben

Find a Bootcamp

As well as PT and running Ravenscourt Park bootcamp I have been busy with a new venture called UK Bootcamp Finder.

www.ukbootcampfinder.co.uk

If you are unlucky enough to not attend my bootcamp because you live elsewhere in the country then you may be interested in this site. It is a directory of bootcamps across the UK and you can find your local bootcamp via a simple postcode search. The details of the bootcamp are then displayed in a clear and fun manner so you know what you are getting before you click on the link to their site.

Have a look today and find your local bootcamp - but only if you don't live near Ravenscourt Park!

Stay Strong

Ben

What We Did At Ravenscourt Park Boot Camp Today

It was a beautiful day for training in the park, probably one of the hottest days this year so far.

This is what we did.........

Warm Up: A fun and friendly "get to know the group" warmup with high fives, funny handshakes, and other group work to get the pulse raised for all.

Agility and Cardiovascular: Used cones to do a zig zag drill and also a lines drill doing shuttles. Also used the agility ladder to keep the guys on their toes (literally).

Strength and Conditioning Circuit: Skipping, Squat, Lunge, Press up, Plank, Get-ups

Stomach and Core: Pairs situps and crunches. Hard work but good fun!!

Then some stretching and a cool drink.

It was a great fun session with some new faces too!!

See you all next Tuesday

Ben

Ravenscourt Boot Camp is Growing!!

Hey guys, I have just got back from beautiful and sunny Ravenscourt Park in West London where I ran my 2nd bootcamp. Today I had 4 keen volunteers to try it our and they all had a great time and should be back on Friday or next Tuesday.

Here is what we did......
Warm up: Jogging in different directions within a coned off box. Floor touches. Rugby passes. Shoulder and back mobilisation, and a little more intense jogging/running heart raisers.

Circuit 1: Similar to a "ton up", but only doing five exercises each time, you run out to a line of cones and perform 5 press ups then back. Next time you do 5 press ups and 5 squats and back, and so on building up the number of exercises.

Lines Drill: There are a series of lines at different distances and the drill involves running out to them in order and back. Made harder by having to touch the lines with one or both hands.

Relay: Teams race out to a line and perform an exercixe and then high 5 their team mate who performs the same, and so on.

Game: Fun game passing a medicine ball between team members.

Cool down and stretching. Ahhhhhhhh (and lots of water becasue it was hot hot hot!!)

Bootcamp is at 10.00 every Tuesday and Friday in Ravenscourt Park. First session is free!!