Your First Boot Camp

So you’ve made the jump! 

signed up for your first boot camp session, and now you wait. How are you feeling? Everyone responds to change in different ways, but if you’re transitioning into a boot camp style fitness program or embarking on your outdoor fitness journey, odds are you’re a bit wary as to what to expect. That’s the upside to traditional fitness methods, we’ve been using those programs and methods for years now and we’re not entirely out of the loop when it comes to knowing what to expect from a few miles on a treadmill or an hour of pumping iron.

For many of us though, boot camps and outdoor fitness is uncharted territory. But fret not, we’ve got you covered with a few simple things you can expect from your first boot camp fitness program.

Expect it to go quick!

               Ever anticipated something for so long, then when it finally happens it kind of just passes by like a quick blur? You may very well find a similar phenomenon at work when you jump into your first boot camp program. This is for a number of reasons:

               First, your adrenaline is going to be pumping! Everything will be new and, hopefully, exciting. You’ll be too busy soaking in all the newness and trying to keep up that you won’t have time to tune into the minutes passing by. This brings us to the second reason you’ll find it going quick. Bootcamp programs are often condensed! Most programs like to utilize a healthy amount of HIIT style features that feature high exertion for short amounts of time followed by quick breaks. The result is tons calories burned, plenty of endorphins, and a workout that rarely exceeds 45 minutes long.

Expect to fail!

               Another thing to expect from boot camp and outdoor fitness is failure. This is a hard pill to swallow for those of us used to exceeding and dominating our traditional programs, but remember failure in fitness is often the element that pushes us to new heights and better results. Boot camps often feature movements, pace, and various other elements that are new and difficult. There will be a learning curve, failure is bound to happen, but you’ll come out better for it on the other end!

Expect to have fun!

               Amidst the new adjustment to high-intensity workouts, your muscles fatiguing and failing in ways that you haven’t experienced beforehand, and the whirlwind that comes with a new approach to fitness, you may be surprised to find that boot camp and outdoor style fitness is, above all else, incredibly fun! We all know that euphoric feeling of rushing endorphins that accompanies hitting a new PR on bench, or finishing an early morning 5K. Outdoor and boot camp fitness programs not only intensify that feeling, but throw you into a community that’s getting after it together, and the only thing better than that “Oh my god, I can’t believe I did that and survived” feeling, is to experience in a community of fitness.

               There’s no need to beat around the bush, outdoor and boot camp fitness can be an adjustment, and with all new adjustments comes an assortment of growing pains. Keep the above points in mind as you wonder what your own adjustment will be like, and above all cling to the last one! Working out should be fun, and boot camp fitness can be one more step in assuring just that!

The Case for Outdoor Fitness

The Case for Outdoor Fitness

  The fitness industry is ever evolving. That’s one of the things that make it so exciting...

Simple kettlebell complex

A quick but challenging kettlebell complex consisting of racked squats, hang cleans & goblet squats. Can be done in a variety of ways. Pyramids, reps, time & ladders to name a few.

Just Some Benefits of Squats

So we’re going to start this blog off with a look at a series of exercises that should be mainstays in your exercise arsenal.

A varied workout routine of suitable intensity is one of the smartest health moves you can make, especially when combined with a sensible diet and adding squats to your routine is a no brainer.

So some reasons that Squats are tops

1. Builds Muscle in Your Entire Body

Squats help to build your leg muscles (including your quadriceps, hamstrings, and calves), but they also create an anabolic environment, which promotes body-wide muscle building.

In fact, along with deadlifts, squats trigger the greatest release of testosterone and human growth hormone in your body, which are vital for muscle growth and will also help to improve total body muscle mass.

Squats help you improve both your upper and lower body strength.

2. Functional Exercise Makes Real-Life Activities Easier

Functional exercises are those that help your body to perform real-life activities. Squats are one of the best functional exercises out there, as humans have been squatting since, well since they were humans. When you perform squats, you help your muscles work more efficiently, as well as promote mobility and balance. All of these benefits translate into your body moving more efficiently in the real world too.

3. Burn More Fat

One of the most time-efficient ways to burn more calories is actually to gain more muscle! For every kilogram of additional muscle, you gain, your body will burn an additional 100-150 calories per day. And of course being a large compound exercise they burn a lot of calories when being performed & require large amounts of energy to recover.

4. Maintain Mobility and Balance

Strong legs are crucial for staying mobile as you age, and squats are tops for increasing leg strength. They also train your core, stabilising muscles, which will help you to maintain balance, while also improving the neuro-muscular communication.

5. Prevent Injuries

Most athletic injuries involve weak stabiliser muscles, ligaments and connective tissues, which squats help strengthen. They also help prevent injury by improving your flexibility (squats improve the range of motion in your ankles and hips) and balance. Huzzah!!

6. Boost Your Sports Performance -- Jump Higher and Run Faster

Countless studies have linked squatting strength with athletic ability. Specifically, squatting helped athletes run faster and jump higher, which is why this exercise is part of virtually every professional athlete's training program.

7. Tone Your Backside, Abs and Entire Body

Want great buns?? Well squat if the answer is yes!

Very few exercises work as many muscles as the squat. It’s excellent for toning, tightening & strengthening your bum, abs, and legs. Importantly, squats build your muscles, and these muscles participate in the regulation of glucose and lipid metabolism and insulin sensitivity, helping to protect you against obesity, diabetes and cardiovascular disease.

8. Help with Waste Removal

Did you know that squats improve the pumping of body fluids, aiding in removal of waste and delivery of nutrition to all tissues, including organs and glands. They're also useful for improved movement of faeces through your colon and more regular bowel movements. I.e. don’t have a super-hot curry the day before heavy squats…

9. Variety is the spice of Life

Maintaining interest is vital for many people in continuing their exercise regime. There are literally dozens of variations for squats. Jump squats, box squat, front squats the list goes on.