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WELCOME TO NO1 THE START OF YOUR WELLNESS JOURNEY...


Et B tt er

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Regulr Exercse

Hel h y Liv ng

Poi ive Thn k ng

Fel God


CHIEF INSTRUCTOR

W E LC O M E TO N O1 A N D T H E S TA R T O F YO U R FI T N ES S J O U R N E Y... Congratulations for taking the time to invest in your health by coming to No1. We are really looking forward to having you on camp. Whatever your reasons for coming to No1, we understand that you will arrive with personal goals in mind and specific expectations about what you may achieve from camp in terms of weight management. It’s really important to take a step back at this point and get a perspective on what is achievable for those on camp for a week and discuss the many factors that influence and impact our health.

Being on camp is the perfect opportunity for you to set positive goals for the forthcoming months and plan your personal strategy to achieve these. It’s also the perfect opportunity to reboot your metabolism and adopt new eating habits. Our fitness programme will leave you feeling fitter and our body composition will provide you with important information about continued work you need to do off camp in terms of maintaining a healthy body fat percentage. Myself and the team are looking forward to helping you achieve your goals and look forward to seeing you on camp.

It is important to note that the most successful approach to optimal wellness and disease prevention is a long term approach. We all know there is no such thing as a quick fix and change is only effective over a longer period of time. The good news is that it is never too late to make positive lifestyle changes and you are coming to the right place to kick start your health. B RO C H U R E PAG E | 0 3


PREPARATION FOR CAMP

Many clients arrive on camp with the hope of immediately undoing years of poor diet and lifestyle and expect their bodies to instantly react positively to new nutrition and intensive fitness. Unfortunately, it’s rarely this simple and no two people will react the same to foods consumed and exercise undertaken. Although we are a group facility, we treat everybody as an individual and we encourage our clients to focus solely on their journey on camp and not focus on others. Chief Instructor Gee Leary recommends the following changes are implemented 4-6 weeks ahead of your stay to maximise your potential to achieve results on camp and help alleviate any detox affects our healthy eating plans. We also encourage you to set yourself up for success by making changes in the run up to your time on camp.

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Reduce alcohol and caffiene intake

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Implement a bedtime routine to allow 6-8 hours sleep

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Stay hydrated by drinking water or herbal teas

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Eat a rainbow - ensure your diet is nutrient rich

Reduce sugar intake and processed foods

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Increase fitness regime to what’s appropriate to you

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"Bieve you c  you e hf way ere " l

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PERSONAL LIFESTYLE + HABITS

How your personal lifestyle and habits and choices impact your response to our programme You may arrive on camp trying to undo or reset poor eating habits or nutrition choices that have been in play for years. Poor sleeping patterns, excess sugar intake, alcohol consumption, chronic inflammation, and modern over the counter and prescription medications all have a negative impact on our digestive and immune systems. Expecting to undo the years of a culmination of external and internal factors on our bodies in one or several weeks is a considerable challenge. Wellness needs to be viewed as a marathon not a sprint. No1’s expert team are dedicated to delivering you the very best fitness and nutrition reset and prepare you for success off camp with our masterclasses and seminar programme. We will work with you at your level and motivate you to achieve your goals, taking account of any injuries or underlying medical conditions. We put the personal in group training and can’t wait to get you started with our tool kit of success at Europe’s leading residential health and fitness camp.

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Not a punishment for what you ate. "

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"Exercise is a celebration of what your body can do.


MINDSET

Mindset and why it it so important on camp Everyone’s fitness and weight loss journeys are personal. You may be trying to reprogramme yourself after years of trying yo yo diets and adopt new habits to replace those that have developed over a lifetime. Or you may be looking to gain some strategies for long term weight management and disease prevention. Whatever your motivation for being at No1, it’s essential to recognise that this is an opportunity to review your diet and lifestyle and identify new patterns and routines that you can put into practice after your time with us. It’s also important to try not to arrive on camp with too many preconceptions or too focussed on the scales. We know that everybody arrives with an idea of what they want to achieve during their time with us and we fully support everyone’s goals. Measuring the success of weight loss and fitness is complex and involves a combination of science, biology and physiology. We understand how important weight and fat loss is to our clients, and we want to empower you to unleash your full potential. Everything you do on camp is increasing your overall health and wellbeing and you should be proud of yourself for the journey you are about to embark on. Please don’t sweat….(excuse the pun) the finer details and focus too much on the figures on the scales. Let us help you with that. Congratulate yourself on taking positive steps towards health and longevity.

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REVIEW YOUR DIET AND LIFESTYLE

IDENTIFY NEW PATTERNS AND ROUTINES

TAKE POSITIVE STEPS TOWARDS HEALTH AND LONGEVITY

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"It's never to l t e to sttrt iv n f wll "


LIFE STYLE FACTORS

Everybody is unique and will respond differently to our programme We understand that you may have one of more health challenges that could impact your ability to lose weight and fat. These include underlying metabolic issues, male and female hormone imbalances, nutrient deficiencies, autoimmune conditions and injuries amongst many other factors. Hormones are the most powerful chemical messengers in the body, and when it comes to weight loss and feeling well, can make it or break it. In addition to blood sugar control and insulin balance, hormones control metabolism and therefore are intricately connected to the amount of fat you gain or lose. All our metabolic functions are completely controlled by your hormones. Therefore balancing hormones is crucial to weight management and optimal wellness. Your doctor can help identify underlying imbalances for you by testing. If you suspect you have any thyroid or adrenal issues, are peri menopausal or post menopausal, have underlying metabolic issues like PCOS, insulin resistance or auto immunse diseases, we encourage you to visit your doctor and share your results ahead with us. The more information you can provide to use about your health, the more personalised we can make your programme.

1. LIFESTYLE FACTORS

Stress, sleep, lifestyle and nutrition in your daily routine also play a role in the way your body metabolises food and impact the way your body reacts to our trainin programme.

2. SLEEP

According to scientific research, people who get 6 hours versus 8 hours of sleep per night typically carry 5 to 15 pounds of extra belly fat. Therefore adopting good sleep patterns is crucial to long term healthy weight management.

During your time on camp we will educate you about the benefits of healthy nutrition to enable you to make positive changes at home.

"Focus on yor hel  h nt yo r weight " “It’s never too late to start living well”

3. NUTRIENT DEFICIENCIES

In recent years nutrient deficiencies have become more prevalent. Vitamin D, Iron and B12 (in vegetarians and vegans) deficiencies are common place and can severely impact your energy levels, immune system and overall health. Please let us know if you are diagnosed with any of these.

GOOD NUTRITION

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Diet can influence nearly every aspect of your health. It can impact your risk of developing heart disease and diabetes, your risk of depression and anxiety, and even alter the health and function of your brain. Research has shown dietary interventions can cause changes in these measures in as little as 8 weeks.

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YOUR WELLNESS JOURNEY OFF CAMP

To maximise the benefits of our programme, we strongly recommend that you devise a nutrition and training plan to implement following your departure for No1. This will enable you to continue to make progress and continue to reap positive health benefits. We are happy to help you with this. To assist with this, our meal prep delivery service is a brilliant way for you to manage your calorie intake and make your transition off camp seamless. Order via your camp manager and we can arrange delivery off your meals for the week, or take advantage of our new subscription service. We also have our own brand of supplements to support your nutrition and fitness regimes. www.no1foodprep.com

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Choose your meal

We pick and prep

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We deliver

Don’t forget to check the kit list ahead and can you hyperlink to our Norfolk page where the kit list is? Please let us know if there’s any further assistance we can give you ahead of your time with us. let us know if there’s any further assistance.

GET IN TOUCH WITH US Phone : 01485 570635

Email Web

: bookings@no1bootcamp.com : www.no1bootcamp.com

Camps 1. Norfolk 2.Ibiza 3. Marrakesh 4.Portugal

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