Wanganui Bootcamp

𝟓 𝐑𝐄𝐀𝐒𝐎𝐍𝐒 𝐖𝐇𝐘 𝐘𝐎𝐔 𝐒𝐇𝐎𝐔𝐋𝐃 𝐈𝐍𝐂𝐋𝐔𝐃𝐄 𝐌𝐄𝐓𝐀𝐁𝐎𝐋𝐈𝐂 𝐑𝐄𝐒𝐈𝐒𝐓𝐀𝐍𝐂𝐄 𝐓𝐑𝐀𝐈𝐍𝐈𝐍𝐆 𝐈𝐍𝐓𝐎 𝐘𝐎𝐔𝐑 𝐑𝐎𝐔𝐓𝐈𝐍𝐄 😀😍🤗

Metabolic resistance training (MRT) can be used as the cornerstone of your fat loss program, replacing steady-state low intensity exercise. MRT works every muscle group hard, frequently, and with an intensity that creates a massive metabolic disturbance that leaves the metabolism elevated for several hours post-workout.

MRT is a full-body workout using exercises that create the biggest metabolic demand. But it must be done in a rep range that generates lactic acid and pushes the lactic acid threshold. Training legs, back, and chest will burn more calories and increase your metabolism more than an isolated approach training just one of them - this why we have lots of full body movements in MetaPWR.

𝐇𝐞𝐫𝐞 𝐚𝐫𝐞 𝟓 𝐠𝐫𝐞𝐚𝐭 𝐫𝐞𝐚𝐬𝐨𝐧𝐬 𝐭𝐨 𝐢𝐧𝐜𝐥𝐮𝐝𝐞 𝐌𝐑𝐓 𝐢𝐧𝐭𝐨 𝐲𝐨𝐮𝐫 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐬𝐜𝐡𝐞𝐝𝐮𝐥𝐞:
1. It builds muscle and strength. Humans lose 2kgs of muscle every decade after age 30.

2. The number of muscle fibers declines with age. From age 30 to age 70 we can lose more than 25% of the type 2 muscle fibers in our bodies (type 2 fibers are our strength fibers). Resistance exercise can slow down or even reverse the aging process by building muscle mass and strength.

3. There is evidence that resistance exercise helps lower moderately high blood pressure.

4. More strength can lead to fewer falls in the elderly.

5. Resistance exercise can raise metabolic rate, an important factor in maintaining body weight.

Metabolic resistance training is one of the best, most intense strategies for building muscle, burning fat, and improving fitness.

𝐍𝐞𝐱𝐭 𝐌𝐞𝐭𝐚 𝐒𝐞𝐬𝐬𝐢𝐨𝐧𝐬:
Metapwr 6.30am & 5.30pm Tuesday
Metafit: 6.30am & 5.30pm Thursday

$20 for casuals
$180 for a 10 class concession ($18/class)
$300 for a 20 class concession ($15/class)
Bootcampers are always welcome to use as one (or more) of their sessions for the week. (Memberships from $23/pw)

No need to register, just turn up 5-10minutes before your first session. At the softball club 29 puriri street :)

🌈✨ Let's talk about the F-word - "Fear" - that often creeps into our minds when we think about aging. 🧓⏳ But here's the truth, we will never be younger than we are today, so why not live life to the fullest right NOW? 🎉💕

🏃‍♀️🧠 Embracing our physical and mental health is key to defying premature aging fears. Starting today with a fitness routine is the BEST gift we can give ourselves! 💪🌟 It's never too late to embark on this empowering journey of self-care. 🚀💚

Here are a few of the fears that I regularly hear from my clients when we discuss aging and some of the things you can do NOW to help combat these.

🌞 Fear of Reduced Mobility: Stay active and adopt an exercise routine to maintain flexibility and strength.
🥦 Fear of Health Decline: Nourish your body with nutrient-dense foods and prioritise good nutrition.
🧠 Fear of Cognitive Decline: Engage in mentally stimulating activities like puzzles, reading, or learning new skills.
💤 Fear of Poor Sleep: Create a relaxing bedtime routine and prioritise quality sleep for rejuvenation.
😢 Fear of Emotional Health: Cultivate emotional well-being through mindfulness and self-compassion practices.
😔 Fear of Isolation: Foster social connections with friends, family, and community involvement.
🍷 Fear of Unhealthy Habits: Choose moderation over excess in alcohol, smoking, and other indulgences.
🎓 Fear of Missing Out: Celebrate past accomplishments and embrace the joy of learning new things.
💕 Fear of Regrets: Live with intention and make the most of every precious moment.

Remember, age is just a number, and by nurturing our physical and mental well-being, we can help to prevent many chronic health conditions. 🌟💚 Today is the perfect day to embark on a journey towards a healthier, happier YOU! 🏋️‍♂️💕

2️⃣THINGS THAT DON'T GET YOU ANYWHERE 🔁🔁

𝐂𝐨𝐧𝐭𝐞𝐦𝐩𝐥𝐚𝐭𝐢𝐨𝐧 & 𝐈𝐧𝐝𝐞𝐜𝐢𝐬𝐢𝐨𝐧.

Two things we truly don't like to see.

Sure maybe when you’re buying a house or a car...

But not when it comes to your health and taking action.

Not when it comes to changing your life, living more vibrantly, and getting stronger.

Getting the help you know you need.

Doing the scary thing by walking into Bootcamp.

Taking the leap to get started in the first place.

Our most successful clients are the decisive ones. The action takers. The ones who ask for help.

That’s also how I personally operate.

Where are you stuck in contemplation or indecision around your health and fitness?

What do you need to do today (not later because later never comes) to move forward to create the body and life you desire?

Here's a quick swap guide when it comes to Burger King Burgers (including the Rebel range)

It's not a fully inclusive guide but if they're not on here, assume they are substantially more calories! Yes of course BK isn't the *best* option out there but sometimes you need something on the go or you just want a takeaway. Knowledge is power an often just swapping something slightly different can save you a tonne of calories but you honestly don't even really notice it that much at all.

I'll be bringing a few more of these guides to you over the coming months to help you see at a glance what the best option may be for your goal in both takeaways but also some common items in the supermarket.

The lowest calorie item isn't always the best option, it's up to you to look at your goals and the rest of your day/week of eating to see what fits in best and also what you will enjoy and what will keep you feeling fuller for longer as well. If you need some help with this just reach out, I am a nutrition coach as well and guide people to help them reach their goals regularly.

I've just included calories and protein breakdowns as these are generally the most important ones in my opinion, if you want to find out the breakdown of fats and carbs you can google burger king nutritional information nz.

Save this one for later so it's easy to refer back too :)

Did you know that exercise has been shown to improve menopause symptoms?

💦 Regular exercise has been associated with a reduction in hot flushes and night sweats which are incredibly common and the most talked about menopausal symptoms. Regular exercise has a positive impact on the body's thermoregulatory mechanisms.

Whilst hot flushes are the most talked about symptom of menopause there are a tonne of other lesser spoken about symptoms. Let's have a quick chat about some of them:

😊 Physical activity has been shown to improve mood and reduce symptoms of anxiety and depression, which are prevalent during menopause.

😴 Engaging in exercise can help improve sleep quality and reduce sleep disturbances, which are often experienced by menopausal women.

💪 Studies have proven that exercise can help maintain or improve bone density, mitigating the risk of osteoporosis during menopause. The best forms of exercise are Weight Bearing, Strength and HIIT!

❤️ Regular physical activity has been associated with improved cardiovascular health, reducing the risk of heart disease, which increases post-menopause.

🏋️‍♀️ Exercise can help manage weight and body composition changes that often occur during menopause, aka help to reduce the love handles and bingo wings (I hate those terms but ya'll know what I mean when I say them right?!).

🔥 Aerobic exercises have shown potential in reducing vasomotor symptoms (hot flushes & night sweats) through increased cardiovascular fitness.

💪 Resistance training can help maintain muscle mass & strength, which naturally decline during menopause, promoting functional independence.

🌟 Research suggests that physically active menopausal women report a better quality of life & improved overall health compared to their less active counterparts.

There are a bunch of reasons to get into a consistence exercise routine as we age and to be honest, not all that many reasons not too! If you want to chat about these symptoms or see if we are a good fit for you then either send me a DM or click the link in our bio for a FREE trial session of Bootcamp.

P.s We are not a commando style group, all support!

I'm not the best a tooting my own horn but I really want to help as many people as possible to find their fitness place, whether that’s at Bootcamp or somewhere else.

I'll just come out and say it, we've created a pretty special place where EVERY DAY IS DIFFERENT (kinda like life right?!) and you can start where you are and finish feeling accomplished and satisfied whilst working within YOUR capabilities! 💕💞💓

When you work with us, you’re not just getting someone who will write and implement a fitness program for you.

❤️ You’re getting someone who takes the time to get to know you, to learn about every aspect of your life so you can balance your life, family and your schedule as well as your workouts.
🧡 You’re getting someone who genuinely cares about your emotional and mental wellbeing.
💛 You’re getting someone who will motivate and inspire you to get the most out of your training, but who also knows when to ease off and give you space to rest and recover.
💚 You’re getting someone who will check in and hold you accountable but who understands how to balance your training with your lifestyle so achieving your goals is easy
💙 AND you’re getting a community of likeminded people who share in your struggles, your joy and your achievements

This ☝🏽☝🏽 is what you get when you become part of the Wanganui Bootcamp Tribe

So if you want personalised support like this so you can finally feel proud of who you see in the mirror, get in touch with us today.

❓MYTH OR FACT ❓

🤔 Myth or Fact: If you work out, you can (mostly) eat whatever you want.



🙈



🙉


🙊

🔥MYTH🔥

What you eat matters – not just for your results, but also for your health.

Eating a healthy diet:
● May help you live longer
● Keeps your skin, teeth, and eyes healthy
● Strengthens your bones & muscles
● Boosts your immune system
● Lowers risk of many diseases (heart disease, type 2 diabetes, and some cancers)
● Helps your digestive system
● Supports a healthy pregnancy
● Helps reach/maintain a healthy weight
● And so much more: mood, energy, focus, sleep, etc.

👉 Your food focus should be on lean proteins, healthy fats, vegetables and fruits, and whole grains.

WHAT ARE HIIT WORKOUTS?

HIIT stands for High Intensity Interval Training. It's a cardio based form of exercise which combines working at a very intense level followed by short rest periods. HIIT sessions are short in nature - max of about 25 minutes and some coming in at as short as 5-10 minutes. If anyone tries to sell you a HIIT class longer than this it's not true HIIT!

We offer different styles of HIIT sessions at Wanganui Bootcamp.

Metapwr is our HIIT Session that combines bodyweight and equipment. Metafit is our HIIT session that is solely bodyweight.

These styles of workout mean that everyone can work at a level that is high intensity for THEM based on their current fitness level and abilities as there are progressions and regressions for all the exercises (things to make it easier or harder).

My favourite thing about these workouts is that everyone looks the same at the end no matter how fit you are. You're all cursing the final finisher but feeling hugely satisfied and those endorphins coming rushing on. If you're not so fit you'll take the easier options and it'll still be challenging. If you're super fit you'll take the advanced options and you'll still be looking just as tired as everyone else at the end because you pushed yourself to YOUR limits.

𝐍𝐞𝐱𝐭 𝐌𝐞𝐭𝐚 𝐒𝐞𝐬𝐬𝐢𝐨𝐧𝐬:
Metapwr 6.30am & 5.30pm Tuesday
Metafit: 6.30am & 5.30pm Thursday

$20 for casuals
$180 for a 10 class concession ($18/class)
$300 for a 20 class concession ($15/class)
Bootcampers are always welcome to use as one (or more) of their sessions for the week. (Memberships from $23/pw)

No need to register, just turn up 5-10minutes before your first session. At the softball club 29 puriri street :)