We understand that CBT (Cognitive Behavioural Therapy) may be a new topic for many of you. That’s why our chief trainer at Barcelona Bootcamp, Iain Bainbridge, has provided you with everything you need to know about CBT. What is it exactly? And, how can it be help you in reaching your weight loss and fitness
Lack of sleep is linked to almost every major disease from Alzheimer’s, cancer and diabetes to heart disease and obesity. Chronic lack of sleep can have devastating psychological effects as well: memory impairment, concentration difficulties, mood swings, even depression. Less well-known is that what happens to your body chemistry when you sleep has a huge
Ingredients: 2 aubergines 3 tomatoes 1 canned tomato sauce 1 zucchini 1 bag of spinach 2 garlic cloves 1 onion ½ litre vegetable stock Pine nuts Parmesan cheese Preparation: Start off by making your tomato sauce, this is the same recipe as for the grilled Portobello mushroom. Chop the tomatoes, onion, garlic into small pieces
The HRmax method measures your heart rate to estimate how hard you’re exercising. There is another method called Rate of Perceived Exertion (RPE) which is based quite simply on how hard you think you’re exercising, which, in a number of studies, turns out to correlate fairly well with your actual heart rate. The RPE range
Ingredients: Baby leaf lettuce 10 Cherry tomatoes 1 avocado handful green beans 1 tsp walnuts 4-5 raspberries 4-5 blueberries Pumpkin seeds Extra virgin olive oil Modena vinegar Preparation: The base for our salad is going to be our lettuce so it is important to buy the best you can find. The rest of the salad
About one in ten adults suffer from depression, with over one million deaths a year from suicide worldwide. It is only fairly recently that clinical depression has been seen as a medical disorder treatable with medication and therapy. Exercise has never played an especially important role in treatment. Today, however, there is considerable proof that
This is a classic joke by comedian Stephen Wright. It was no joke, however, for Ffyona Campbell who in 1994 became the first woman to actually walk around the world. Campbell covered 32,000 kilometres (20,000 miles) over 11 years, raised £180,000 for charity and wrote three books about her experiences.
Ingredients: 200 gr of filleted sea bass per person 1 lemon Dill Seasonal vegetables Preparation: Place your sea bass fillet on a baking tray with baking paper and add a pinch of salt and pepper. Cut two very thin slices of lemon and place a piece of dill under the lemon that is on top
A craving is very different from hunger. Cravings are emotional, hunger is physical. Though they may both feel very real, hunger is the body’s warning system that it needs more energy, whereas a craving is merely the brain signalling that it needs “a reward” – an addiction. Ironically, cravings for sugar and carbs for example,
Talk back to the craving by eating a healthy and filling meal. Chill the craving by taking a hot shower or bath. Drown the craving by drinking water. Chase the craving away by going for a walk or run outside. P.S. Get a good night’s sleep and let your hormones re-balance your blood sugar. Be
Ingredients: 1 can cooked chickpeas 1 red bell pepper 1 green bell pepper 1 yellow bell pepper 1 onion 2 tomatoes 3 tsp chopped basil 2 tsp chopped coriander 1 lime 3 boiled eggs Extra virgin olive oil Modena vinegar Preparation: Drain and wash chickpeas and put in a bowl. Dice tomatoes, peppers and onion
Humans are problem solvers. From trying to find a way to present a new idea at work to how to approach new social situations, we’re constantly finding new ways to make our lives just a little better. Yet, often we just get stuck. A good trick is a slight modification of the age-old “let’s sleep
Ingredients: 4 large Portobello mushrooms per person 4 tomatoes 2 garlic cloves 1 onion ½ zucchini ½ aubergine Parmesan cheese 1 canned tomato sauce ½ litre vegetable stock Preparation: Start by cleaning mushrooms and taking out the stems. Make sure all the mushrooms are big enough to be filled with sauce. Put the mushrooms on
Walking has long been underrated as a form of exercise, but more and more studies are showing that it can produce physical benefits on a par with running with even greater mental benefits. A recent comparison of the National Runners’ Health Study with the National Walkers’ Health Study showed that#that moderate-intensity walking and vigorous-intensity running
Working with a personal trainer is a bit like dating – after a few times, you have enough to decide if this is someone you want to spend more time with or not. Here are a few questions you should be asking yourself. Did they ask about your goals? Did they push you hard enough
Ingredients: 1 whole cauliflower 1 onion 1 carrot ½ litre vegetable stock truffle oil Preparation: Cut the cauliflower into small pieces and put them on a baking tray with baking paper to prevent sticking. Cut the onion and the carrot into smaller pieces and add them to the cauliflower. Add ½ of the vegetable stock
When you look for professional services from a dentist, a physiotherapist or psychologist – you look at degrees, recommendations, specialisation and, to some extent, professional chemistry. Looking for a personal trainer is very similar, yet because it is still a relatively new profession, people tend to be less critical and less careful. Here are a
One way to maximise the efficiency of your workout is by keeping to the optimal heart rate. The goal is to keep stay at 60 – 85% of your maximum heart rate (HRmax). Your HRmax is 220 beats per minute minus your age. If you are 30 years old, your maximum heart rate is 190
Ingredients: 200 gr clean beef sirloin per person Asparagus Cherry tomatoes Wild mushrooms Grilled bell peppers Preparation: Fry the beef in a very hot pan with a dash of extra virgin olive oil on both sides for about 3-4 minutes on each side depending on your preference. Finish off in the oven for another 2
The mantra has been the same forever: eat well, move more, like yourself better. Say it over and over, do it over and over and you’ll notice a change for the better that will last. Bad habits die hard, but good habits die harder and once you see the new you, you’ll be friends for
Ingredients: 3 tomatoes Light mozzarella cheese 1 bunch of basil 1 tsp pine nuts 1 garlic clove Extra virgin olive oil Rocket lettuce Parmesan cheese Preparation: We will start by making the pesto sauce. Get all the basil leaves from a bunch and put them in your blender together with a peeled garlic clove, some
Body weight is often used as an indicator of fitness progress. When people attempt to change their physique and don’t see pounds coming off on the scale every week, they can get a little discouraged. Your two best friends – a tape measure and a mirror The only way to measure progress in slimming down
Divorced, unemployed with a child to take care of, J.K. Rowling felt her life was a complete failure. She started to write in local cafes because the walk was the best way to make her baby fall asleep. In 1995, Rowling finished her manuscript for “Harry Potter and the Philosopher’s Stone” which was typed on
Ingredients: 4 free-range eggs 2 ripe avocados 1 onion ½ red bell pepper ½ green bell pepper 5 tomatoes 2 tsp chopped coriander 1 lime Rocket lettuce Sesame seeds Preparation: Start by boiling water in a pot for the poached eggs, add a bit of white wine vinegar so that the egg holds together better.
On the average, people in the Mediterranean countries live longer, healthier lives than anywhere else in Europe or North America. A major factor is the Mediterranean diet, a diet that continues to surprise nutritionists with its healthful properties. It’s nice to know that in today’s “let’s-find-a-new-food-hack” culture, there’s a common sense approach based on real-life
Tomatoes and olive oil are always front row centre when you cook Italian, Spanish or Greek. Together with herbs, garlic and onions, they can make a Saturday dinner a celebration. But the two together are also an excellent source of vitamins, healthy fat and a complex nutritional chemistry that continues to impress modern nutritionists. Tomatoes
Ingredients: 1 kg tomatoes 1 small onion 1 garlic clove 1 green Italian pepper ½ cucumber 3 tsp extra virgin olive oil 3 tsp white wine vinegar Preparation: Cut tomatoes, onion, green Italian pepper and cucumber into small pieces and place in a blender or food processor. Add the garlic, olive oil and vinegar and
When body builder Jack Lalane opened his first health club in Oakland, California in 1936, he was called a “nut”. His combination of nutritional advice, weight training, and calisthenics were unheard of at the time. But, soon he had a national exercise program on TV that ran a full 34 years turning him into a
Ingredients: 180 gr chicken breast per person Seasonal vegetables such as mushrooms, asparagus, bell peppers and fennel. 1 pomegranate 500 gr rocket lettuce 2 oranges 1 tsp olive oil 50 gr shallots 1 tsp honey 1 tsp mustard Fresh rosemary and thyme 2 garlic cloves Apple vinegar Preparation: Place the chicken breast in a vacuum
As the days get shorter and the sunlight more scarce, many people experience winter time blues or, in scientific terms: Seasonal Affective Disorder (SAD). Fatigue, oversleeping, cravings for carbs, lack of motivation – we’ve all experienced it at one time or another. Aside from moving to Spain or Hawaii, what can we do to feel
There’s an old story about a caterpillar. When she transformed into a butterfly, the other caterpillars spoke not of her beauty, her grace, her colours, her remarkable personal transformation. They spoke of her weirdness. She was so different, so strange, so unlike them – they wanted her to change back. The butterfly was surprised and
Spicy pumpkin soup with ginger and curcuma topped with toasted sunflower and pumpkin seeds. Ingredients: 1 pumpkin 2 onions 3 carrots 3 garlic cloves 1 spicy chilli Thyme 100 gr fresh grated ginger 1 tsp curcuma powder 1.5 litre chicken or vegetable stock Preparation Cut the onions, carrots, garlic and spicy chilli into small
When Glenn Cunningham was 13, his legs were badly burned in an explosion. There was talk of amputation and little hope that he would ever walk again. But this was a boy with an iron will. Ten years later, after countless thousands of hours of painful therapy and exercise, he was not only walking, but
If you want to achieve something, it’s a no brainer that you have to set goals. The hard part is what goals. Should you set a great big one or lots of smaller ones? The answer is both – keeping things together is often a matter of breaking them down. Here are a few things
THE NEW YOU MAGAZINE The Benefits of Cross Training What are some of the benefits of Cross training? Cross training is term that you have probably heard before, but is it really worth doing? Let’s take a look at what it is, why it helps you, and some common training modalities. That way you’ll be
THE NEW YOU MAGAZINE HOW TO AVOID OVERTRAINING – Sometimes less is more. When you start training and embracing the grind you can get yourself into a mindset where you literally cannot wait to train. You put in the extra work, cut no corners with your diet, and the results soon start to speak for
THE NEW YOU MAGAZINE FITNESS GOALS: STAYING THE COURSE There is nothing more important than setting fitness goals if you want to see changes when you look in the mirror. The problem is that, instead of doing this so many of us start to take our small gains for granted. And before we know it
THE NEW YOU MAGAZINE HOW TO KEEP UP THE MOMENTUM – WINTER TRAINING When the winter training months arrive and the cold snap finally hits, training in general will often take a back seat. It’s nothing to be ashamed of or to be worried about, but you want to stay on top of it. To
THE NEW YOU MAGAZINE TRAIN TOGETHER, SUCCEED TOGETHER When people think about a fitness bootcamp they picture long days spent toiling under the sun, early alarms, and endless sweating. Whilst a Barcelona Bootcamp is a place where you can certainly push yourself harder than ever before, it’s also about meeting new friends and experiencing something
THE NEW YOU MAGAZINE BREAKING THROUGH PLATEAUS THE SMARTER WAY You might have heard of training plateaus, and to be perfectly honest with you they can be a real pain to get over. To give you some food for thought we’re going to take a look at several ways you can make short work of
When you want to get your fitness efforts up and running it can be hard to know where to turn can’t it? The internet is full of plans that sound amazing that promise to get you looking and feeling better than ever in just a couple of weeks, but you never seem to be able
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08870 Sitges, Barcelona, Spain
info@barcelonabootcamp.com