The last camp  exceeded everyone’s expectations. It was a real life changer for some and the results speak for themselves. Significant weight loss and more importantly significant bodyfat loss as well as dramatic improvements in fitness and strength. Best of all was the fact that everyone had an incredibly enjoyable week and a lot of new friends were made.

2012 Camp details

A week away in a luxury resort in Dubai with a tailor made diet and a day of activity. We guarantee that after the 7 day stay you will lose mass, tone up and shape up – Plus you’ll have a lot of fun.

The full brochure is available here.

Every day is packed full of activities from 0700 until dinner. In 7 days you will hike over 20 miles, exercise like you never thought possible and discover new resolve and confidence. By the time you leave you will feel like you can do anything. The start of a whole new you.   A typical day’s activity will include

• Early morning cardio
• After breakfast core work
• Pre lunch weights and stretch
• Daily expedition
• Boxercise and group games
• Evening stretch

Email us at info@bootcampqatar.com for more information or to make a booking

Cost 
The total cost per person for the all inclusive week away is QAR7,500. To secure your place a deposit of 20% is required by the end of September. An “early bird” discount of 10% will apply if full payment made by 31 July 2012.

http://www.yasmarinacircuit.com/en/Events_Detail.aspx?gid=55

http://www.sport360.com/article/tri-yas-proves-overwhelming-success

If you attend Bootcamp wearing some of our gear we can’t help but like you more and treat you better.  Bootcamp VIPs.  We just can’t help it!

If you are interested in buying one/many then come along to a BCQ session or give us a call or email.   Discounts available for big orders – I don’t mean XLs.

What this means is that if you are a member of bootcamp (as at the above dates) you can attend all the sessions each day at no additional charge.  The bootcamp team will make sure each session is different.  So for 1 week only you can train with us 3 times a day on Sunday, Tuesday and Thursday and see how fit you can get.

In addition you are also welcome to attend the sessions we are running in Aspire Park and Museum Park on Qatar National Sports day itself (14 Feb)

If you combine this with the diet plan on our website here http://www.bootcampqatar.com/wp-content/uploads/2011/06/BOOTCAMP-QATAR-diet-plan.pdf then the one week could make a real impact on your well being.

Any questions then email us at info@bootcampqatar.com

One of the attendees at the original overseas bootcamp is trying to gather people to join her and some friends on the first camp of this kind in Doha.  It will feature, morning and evening bootcamp sessions as well as afternoon activity.  You will sleep in the comfort of your own home.

I have posted Scotia’s letter below to explain more.  Please get in touch with us as soon as possible to register your interest:

Can you both send this on to anyone who is interested in our weeks super bootcamp, which will now be in Doha and will fit around the busy lives of you mothers, from the 10^th to the 16^th Feb. Graeme has agreed to write a programme and provide a trainer (I am doing this alone if no-one else wants to) and we will try to simulate as close as possible BC Dubai – so squeezing in a mere 3-5 hours training each day. We will also supply an eating plan (based on the Zone Diet) for the week and you can each expect to loose up to 5kg in weight and more importantly 6cm+ off your stomachs and ~2cm off everywhere else. The critical factor in achieving these results is the morning pre-metabolic work out, so try to make time available first thing for at least some of the days.

Given this is only a few weeks away we need potential numbers and availability asap. As a first stage, can you simply mark when in the day you are likely to be free (in green) and when you are not (in red) – I have attached a spreadsheet. As soon as we have this and the potential numbers, Graeme will put together a suggested programme and price. I anticipate that it will be a price per person session, so if you can’t make it to some of them it will still be worth it…

Last time I did this I was amazed with the results and how long my metabolism remained on warp speed – at least 3 months – sooooo it is an amazing kick start and makes you feel great!!

Sessions on Thursday (Sunday and Tuesday remain unchanged) will be at 1800 and 1900

We hope 2012 is a fantastic and healthy year.  With that in mind rather than making punitive resolutions such as giving up chocolate why not go for a change of healthy lifestyle philosophy.  Everyone is unique but here are 10 ideas of things to change:

1. Walk more – take the stairs, park further away from the mall entrance etc
2. Eat less sugar – It is everywhere.  Read the labels and try and eat less (fruit juice counts as sugar)
3. Start taking fish oil – you are probably low in Omega 3 fats in your body so start to supplement them. 
4. Get out of breath – do something, once a day, that tires gets you out of breath.  Doesn´t have to be for long
5. Take up a sport – something with a score or competitive aspect.  Squash, tennis, football.  It doesn´t matter and no you are not too old.
6. Eat less simple carbs – white flour, rice, etc.  Cut them back.  They are bad.
7. More green veg – if you don´t like them then mix them in the food so you don´t notice (spag bol is great with frozen spinach stirred in)
8. Set some targets – If body fat loss is a goal then measure yourself and set some realistic targets.  If Cv fitness is a goal then get fitness tested (we can help with that)
9. Learn about your body and how it works – there are so many great online resources out there.  even read our site.  Once you really get how it works then eating and training right becomes much easier.
10. Smile more – You simply can´t smile enough.  It has to be good for you.

Lots of love

Bootcamp Qatar team

We healthy eating types bring both common sense and the reasonableness to the holiday season (as any other occasion). We partake moderately and selectively. We use ingenuity and well cultivated healthy eating tastes to create (or adapt) our own choice holiday delicacies. In short, we have no problem enjoying the party. We’re just rarely the ones with the proverbial lampshade on our heads at the end of the buffet table, so to speak. We can enjoy our favourite dishes without chucking every goal and standard we have for our health. Nonetheless, even those of us with the most stalwart wills and number of years under our healthy eating belts wisely steer clear of a few foods out of sheer sensibility.

Most of us have at least one. I’m talking about those foods you know in your heart of hearts (and maybe hard experience) can send you down a slippery slope. Maybe it’s the taste, the plain sugar rush, or the emotional association. Whatever the source of temptation, it’s a Pandora’s Box better left undisturbed.

If you have tried avoiding all sugars and simple carbs for a while then you should avoid mose conventional cravings. and even when you do indulge and have a few bites of really good pie or bread once in a while, should be  no worse for wear. . That was delicious. Case closed. Some foods, however, are more problematic. For me, it’s chocolate cake. (Yes, there it is.)  A little too easily turns into a lot. I find it’s just better to stay away.

Is your mind wandering to any particular foods now? It seems the holidays are a common time for their appearance – or maybe omnipresence. They’re the foods that once tasted, beckon you to keep coming back. (You can just hear that apple strudel calling you….) More than just good, more than just run of the mill tempting, they’re downright precipitous.

True gateway foods can wreak havoc with more than just your intended portion size, however. Suddenly, other things start looking good that you’ve had no taste for in a long time. This particular surrender to temptation can become a catalyst for a broader descent like a gateway drug leading you to something bigger and badder. You’re one brownie away from inhaling half the dessert buffet. (Or half those leftover Halloween candies taking up space in the cupboard still?)

Histrionics aside, these are foods I suggest leaving out of the  picture because they’re just too complicated to be worth it. As much sentimental value as they might have or as good as they might be, if they can’t be a moderate end in themselves, it’s just better to bench ‘em.

All this said, it’s illuminating to see how much power we often assign to food. It’s an inanimate object.  Yet, we can feel certain foods have a hold on us. We consider them a nemesis, their presence on this earth a continual threat to our well-being like some kind of personal kryptonite. It’s a power relationship, of course, entirely constructed in our heads. By all means, avoid a specific food if it imposes more complication than it’s worth. If it’s a presence in itself even when you don’t eat it, that one likely calls for some deeper examination.

With the holidays coming, I always suggest folks think about how they’re going to enjoy it heathily – especially if this is your first holiday season since deciding to eat in a healthy manner. Think about each event and how you’ll handle it – what you’ll eat and what you won’t. Being honest about any gateway – or otherwise thorny – food items is a big part of this. It’s usually easier to control our environments at less social times of the year. What will it mean to stay healthy within a fully conscious reasonable framework this holiday season – in the midst, for example, of a big family Christmas dinner and the other upcoming celebrations? Sometimes the best strategy is knowing where, when and how you’ll graciously say “no thanks.”

Now I’ll turn it over to you. Do you have a “gateway” food that you steer clear of for the greater good of your healthy self? Share you tips and stories, and thanks for reading today.

However, there is one frequently occuring technical “error” and that is one of partial range of motion.

Those of you who attend or have attended Bootcamp will testify to the importance the trainers place in full range of motion when executing exercises, particularly the squat.  Generally speaking when an exercise is performed to the maximum permissable range of motion the more beneficial it is; more muscles are employed and therefore the greater the gains in strength and work rate.

All too frequently you will see in the gym people doing partial pull ups, bicep curls with too much weight and an arm that never straightens (in fact some times the arm actually doesn’t change at all and all that happens is the hips swing back and forth).

Now before some experts jump in I will say that there are times when partial range of motion is acceptable.  It can be used as an advanced weight training technique to focus on a weak part of your lift (i.e. the very top of a bench press) or partials can be used to train with injury where a full range of motion might aggravate the joint.  However, by and large partials are simply a sign of poor technique and dare I say it laziness???

If you have made all the effort to get to the gym then execute each exercise with as full a range of motion as possible.  If you do a bench press or press up then lower the weight all the way to your chest (or touch your chest on the floor when doing a press up) if you are doing a squat then make sure your butt is at least as low as your knees, if you are doing bicep curls then straighten the arm and fully curl the arm, if you are doing pull-ups then make sure the arms are straight at the bottom and then chin is above the bar.

You may find you use less weight than you did before but you will find improvements come quickly.  Quality is far more important than quantity when it comes to exercise technique.

Have a good weekend.

You get the idea.

Yet despite this caution and concern an enormous amount of trust is placed in those who manufacture food and package it.  It’s in a packet so it must be ok?

Well, yes you probably won’t fall over on the spot but then you wouldn’t if you ate a piece of dirty fruit either.

There are good reasons not to trust those who make packaged food.  The main reason is they are doing it to make money.  They want you to like it, they don’t care if it makes you fat or damages your health.  They need profits this year they aren’t investing in your future like you should be.

So consider the following example.  I was recently visiting a booming healthy supermarket.  The Whole Foods Market.  Everything in there is organic and great for you.  Isn’t it?  No, it’s a great store but even there you see dishonesty on the packaged food.

On the ingredient list of a number of “healthy” packaged foods is a newcomer.  “Evaporated Cane Juice”.  Mmmm sounds good, natural, real, must be ok?  But what are you left with when you evaporate cane juice (i.e. remove the water)?  CANE SUGAR or just SUGAR.

So why did the manufacturer use three words when one would have done?  Because they didn’t want to use the word sugar.

I hope by now you know that sugar is to be avoided as far as possible.  Be careful though because it comes in many forms.  So read the label and look out for:

•  Evaporated Cane Juice (WHAT???)
• Agave nectar, Agave sweetener, Agave sweetened (it is fructose that sounds good)
• Corn syrup, high fructose corn syrup
• Fructose (from fruit but the worst of the sugars believe it or not)
• Glucose, sucrose etc
• Raw cane sugar (Ignore the words “Raw” and “Cane” and what do you get?)
• Oh and remember please that fruit juice is sweet because it is full of fructose.  It is not good for you.  Stop drinking it.  Eat a piece of fruit instead.