Boudicca Course

New course stating April 3rd Boudicca??"

What is BOUDICCA 😆

Is something both Myself and Siobhan get asked a lot! And if we are totally honest it's a difficult course to describe!

It's a 12 week course to guide women to feminine strength, flexibility
and weight loss. Now obviously that is an interesting mix of goals and training styles. And what's more is that Mandy and I are both very different people as trainers. So this progressive 12 week course is our brain child which is always evolving towards what we feel women need and want. It is something we are both very passionate about as you can tell :)

Looking for an affordable way of working closely with a trainer?

Group personal training has all the perks of a progressive personal training program and also includes goal setting, weigh/measure/body composition analysis and nutrition guidance- see the poster below to find out all included. The only difference is you are part of a female tribe you will train twice a week. We have morning classes and night classes so if this is something you are interested contact myself or Siobhan

Timeline Photos

Well that's the end of another boudicca course well done to everyone progress over the board every single one of you have pushed out your comfort zone ! Well done to the girls who won an award today for their hard work and determination through the course couple of awards still to be given out so we will see the chosen girls in the gym. Me and Siobhan Glendinning have enjoyed pushing you girls to your limits see you all in January keep up that hard work 😘 our heads are very busy with new ideas to bring you the service you all deserve xx still a couple of spaces pm for more info on upcoming course in January x

Boudicca 2017

New Boudicca Courses Start in January!!!

We've been so excited about sharing our new promo vid, but now that the time is finally here... we actually only have 3 spaces per class left :P

Many of the participants from the last course are joining us again which myself and Mandy are very-leased about. It just shows that we have something which is helping women stick to their promises to themselves.

Every course we make a few tweaks to bring it closer to what we feel women need physically and emotionally, so we're excited to say there is some exciting new material for both the standard (which has beginning, intermediate and advanced levels) and the Elite course being added which you will get wee snippets on over Dec.

If you are joining our tribes then pm the page, Siobhan or Mandy to get booked in for your one-2-one consultation and goal setting.

*Gift vouchers available for any generous partners wanting to find something a bit different for crimbo- 3 months of absolute support towards the goal that would change their life

Love Siobhan and Mandy Xx

https://www.youtube.com/watch?v=M_KV0032HTg

youtube.com This video is about My Movie

We are built to conquer , solve problems, achieve goals, and we find no real satisfaction or happiness in life without obstacles to conquer and goals to achieve.
If you make the unconditional commitment to reach your most important goals, if the strength of your decision is sufficient, you will find the way and the power to achieve your goals.

When you face your fear, most of the time you will discover how strong we really are .We all need some form of deeply rooted, powerful motivation - it empowers us to overcome obstacles so we can live our dreams 💕

Well done to all boudicca tribe getting to grips with their pullups 👍

We at boudicca love it .....

Can Coffee affect your flexibility?
Here's what we have found...

Research has shown what you eat and drink plays a huge part in flexibility

Two factors that matter when progressing flexibility is the length and elasticity of your soft tissues but you also have to look at your nervous system response and current training routine.

In some stretches, such as the side splits, your nervous system is the dominating factor; while in other poses, like a forward fold, it's mostly the flexibility of your soft tissues.

But in each and every pose, your nervous system has importance, and this is where coffee comes in!

Coffee and any other high caffeine stimulants is thought to hurt rather than help...

As a stimulant, caffeine keeps your brain stuck in its most active state known as "beta". For deep prolonged stretching (this does not include ballistic or PNF stretching), you need to move from beta to alpha(much more relaxed frequency if brain waves), and this is near impossible when you're hopped up on caffeine. Coffee also dehydrates your tissues which discourages your muscles from stretching to their current capacity.

Let us know if you feel Coffee has been making you feel like a bit creaky and stiff? We'd love to hear from you xx

New Boudicca Course

"What IS Boudicca??"

Is something both Myself and Mandy get asked a lot! And if we are totally honest it's a difficult course to describe!

It's a 12 week course to guide women to feminine strength, flexibility
and weight loss. Now obviously that is an interesting mix of goals and training styles. And what's more is that Mandy and I are both very different people as trainers. So this progressive 12 week course is our brain child which is always evolving towards what we feel women need and want. It is something we are both very passionate about as you can tell :)

The best way for you to get a feel for the course is by watching a visual of what we do (yoga, dance, weight lifting, beginner calisthenics, circuits, tabata is but a few of the training styles we use ;))

https://www.youtube.com/watch?v=hrfz73rg9jo

youtube.com This video is about the next Boudicca Course

Are You Sleeping Correctly For Your Spine?

Hey Boudicca followers! Siobhan Here, I want to share a little bit about your spinal health and how it is affected by our sleep position. So if you suffer from lower back pain or feel mega achey in the morning this is the post for you!

Not many people know this but as healthy as many people believe that I am, I still suffer from- sometimes crippling- lower back and sciatic pain. This is something I manage through stretching, yoga, muscular balance and ongoing postural correction. On the most part it doesn't affect my training or my busy lifestyle BUT about a month ago I found each morning I was waking up with a really aggravated spine! So I started scouring the internet for studies and research into sleep positions and how it might be affecting my quality of sleep and spine. Here's what I have found so far:

There is a lot of controversy on what is considered to be the best sleep position so I'm going to give the two that have been coming up but how you might adjust them to protect your spine

Lying on your Left side with a pillow between your knees, under the waist and a large or multiple pillows to support head (see picture below)

Pros
>This removes any undue pressure on your mid spine which would pull into an unnatural position sometimes when lying on the back

Cons
>For this position you need a bigger or multiple pillows (the length of your shoulder) to prop your head up so your neck is in neutral and not sinking away, otherwise this puts pressure on the neck and spine.
>If you have a soft bed you can end up with a side bend as you sink into the mattress.

> it can put a lot of pressure on the shoulder if it isn't placed correctly

Lying on your back with knees elevated with pillow, and thin or no pillow placed under head and pillow under spine

Pros

> Having little to no pillow brings the head back into a neutral position

>Cosmetically this is the best position for avoiding wrinkles ;)

>The pillow placed under the knees can relieve stress on the lower back and allow it fall into a more natural position

Cons

>It's difficult to stay in this position all night

>If knees aren't properly supported or you have too many pillows under your head this could actually worsen your back pain

All studies agreed that lying on your abdomen (tummy) may be relaxing but it is the worst for your spine health. Although a pillow under your pelvis can relieve some of the pressure.

Let me know if you found this at all useful and if you have experienced any reoccurring back pain :)

Looking for an affordable way of working closely with a trainer?

Group personal training has all the perks of a progressive personal training program and also includes goal setting, weigh/measure/body composition analysis and nutrition guidance- see the poster below to find out all included. The only difference is you are part of a tribe

** We have 3 spaces left n the evening classes and 2 in the morning class**

New Boudicca Course

"What IS Boudicca??"

Is something both Myself and Mandy get asked a lot! And if we are totally honest it's a difficult course to describe!

It's a 12 week course to guide women to feminine strength, flexibility
and weight loss. Now obviously that is an interesting mix of goals and training styles. And what's more is that Mandy and I are both very different people as trainers. So this progressive 12 week course is our brain child which is always evolving towards what we feel women need and want. It is something we are both very passionate about as you can tell :)

The best way for you to get a feel for the course is by watching a visual of what we do (yoga, dance, weight lifting, beginner calisthenics, circuits, tabata is but a few of the training styles we use ;))

https://www.youtube.com/watch?v=hrfz73rg9jo

youtube.com This video is about the next Boudicca Course

Are You feeling Achey or Stiff?

Flexibility is an equal opportunity skill that we are ALL born with. It's not all down to genetics as we once thought.
As babies we are flexible and we lose it gradually over time for many different factors; the biggest factor we don't practice a daily stretching routine. And the good news is that anyone willing to practice; it doesn't need to take years.
A daily routine of light stretching and movement/exercise, optimal hydration, avoidance of stimulants and also research has shown drinking green juice before stretching increases your flexibility.

Here is one of our favourite recipes for you to give it a go😊


300g celery stalks
200g swiss chard leafs, with the stalks
100g lemon
5g spirulina (dry)
400g cucumber

Optional: add some ginger ;)

Looking for an affordable way of working closely with a trainer?

Group personal training has all the perks of a progressive personal training program and also includes goal setting, weigh/measure/body composition analysis and nutrition guidance- see the poster below to find out all included. The only difference is you are part of a tribe

** We have 3 spaces left n the evening classes and 2 in the morning class**

1 space left in Our new addition.....

..The Boudicca Queen Course!

This will be a much more technical and advanced 12 week progression and because of this we are only taking 5-7 participants. For this course of boudicca you need to be at advanced level of training.

Click on the posters to find out if this is the course for you. Pm us to book your strength test to see if you are ready to take it up a notch.

Guilt Free snack to combat time of the month cravings! (and why it works!)

This is something that doesn't get addressed nearly enough! That time of the month when we experience strong cravings for things like chocolate. we know many women who either accept this is an inevitable dip in their progress towards their goals OR fight it only to give in to an obscene amount of chocolate and the mega guilts that come with it. Those kind of guilts are the type to knock you clean off your health kick as well. So here's something to combat it on a hormonal and nutritional level

So during your period your serotonin levels drop (happy hormones), along with your blood sugar. Your cortisol and ghrelin levels rocket (stress and hunger hormones); this change affects women in varying degrees but the two things we'd suggest to combat this are:

1) Make sure you are eating and drinking enough!! With the lethargy and cravings to eat quick sources of fat and sugar it's easy to let your prep and water intake slip. Have food prepared in advance in these cases. Tupperware, Freezer, 'nuff said ;)

2) Have a go to "Treat" Here's one We'll share with you today:

Oaty Hot Banana:

-half banana (feel free to add desiccated coconut for flavour)
-30g of oats
-20g Almonds
-150g-200g of Quark ( or if it's not your cup of tea use REAL Greek Yoghurt- not greek style)

Heat the banana for 20-30 secs and mash in some oats, add your quark/yoghurt and almonds

How Does It Work??

-The almonds are a source of polyunsaturated fat and magnesium which are two things your body craves when you think you want chocolate

-The Quark or greek yoghurt is a fantastic source of protein so you are actually getting a fantastic high protein snack- enjoy :)

-The Oats are a Low G.I or a sustainable carbohydrate- which helps keep the lethargy at bay

- The warm banana mixed with the cool yoghurt/quark releases a higher amount of serotonin and dopamine (Happiness and reward hormone)

-the best thing of all is this is QUICK. And we all know that a late night craving needs to be satisfied quickly before a wrong choice is made

Did this help you? Let us know and we'll keep em coming ;)

The Benefits of Pull-Ups

What Mandy Has To Say On Pull Ups:

The pull-up is a strength-building dynamo. In just one pull-up, your body calls upon the following muscles:

Fingers
Forearms
Biceps
Triceps
Shoulders
Back
Core

Not only will your strength increase dramatically from pull-ups, but your upper body and core will become much more defined. Moreover, the strength you gain from doing pull-ups will help you improve your performance in other exercises like the bench press or overhead press. Fact 😉
Not to mention the sheer sense of triumph you get from being able to do something with your body

What Shiv Has To Say On Pull Ups:

Pull ups do wonders for your posture and mobility when performed correctly. There are two major reasons for this:

1) In our modern lifestyles we spend our time in a Kyphotic posture- put simply this is a curvature of the upper back where the shoulder rotate forwards- this from slouching, driving and spending long periods typing, texting or writing. When you do a pull up you are strengthening your lats, rhomboids and posterior deltoids which help you rotate your shoulders back and pull the shoulder blades together.

2) It decompresses your spine: with the effects that gravity and a kyphotic posture has on your back we can end up with our discs compressed and this can even reduce the fluid between our discs with the reduced space. Hanging and suspending your body on a regular basis can do wonders for your back pain and it allows your back to lengthen completely; this in turn allows more fluid to build up and lubricate your discs.

The other thing I love about pull ups is they do amazing work for women's self belief and confidence; possibly because every Boudicca participant and client we've worked with are always shocked that they could achieve it