THE NEW YOU MAGAZINE

WELCOME TO THE NEW YOU MAGAZINE

Our goal is to make Barcelona Bootcamp the first week of the rest of your life and we want you to leave here with more than just memories. When the week is over, we hope you’ll spend some time here for articles, advice, motivation, recipes, diet information and more. And just as you will continue to develop as a person, we will continue to develop the Barcelona Bootcamp network.

Training Tips - Barcelona Bootcamp
Training Tips

Sleep Yourself Slim and Happy

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

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RPE - Rate of Perceived Exertion - Barcelona Bootcamp Tips
Inspirational People, Tips, and Stories

RPE – An Alternative To HRmax

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

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Recipes

Green salad with seasonal vegetables and toasted seeds

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

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Treat Depression - Barcelona Bootcamp
Training Tips

Using Exercise To Treat Depression

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

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“Anywhere Is Walking Distance, If You Have The Time”

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.

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Recipes

Sea bass with lemon accompanied by seasonal vegetables

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

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Conquer Sugar Cravings Barcelona Bootcamp
Healthy Eating

Conquer Your Sugar Cravings

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,

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Stop Sugar Cravings - Barcelona Bootcamp
Inspirational People, Tips, and Stories

How to Deal with Sugar Cravings

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

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Problem Solving Sleep - Barcelona Bootcamp
Inspirational People, Tips, and Stories

Great Tip for Problem Solving – Give up and go to bed.

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

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Walking - Barcelona Bootcamp
Training Tips

Walking – Surprisingly Effective

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

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PERSONAL TRAINER EVALUATION CHECKLIST - Barcelona Bootcamp
Inspirational People, Tips, and Stories

Personal Trainer Evaluation Checklist

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

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Personal Trainer - Barcelona Bootcamp
Training Tips

What To Look For In A Personal Trainer

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

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Heartrate Intensity - Barcelona Bootcamp
Inspirational People, Tips, and Stories

Base the Intensity of Your Workout on Your Heartrate

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

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Recipes

Beef sirloin accompanied by seasonal vegetables

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

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Keep a Healthy Bodyweight for Life
Inspirational People, Tips, and Stories

Keep a Healthy Bodyweight for Life

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

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Fat Loss Barcelona Bootcamp
Training Tips

Fat Loss Is Better Than Weight Loss

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

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JK Rowling - Inspirational People
Inspirational People, Tips, and Stories

From Rags to Riches to Rowling

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

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Healthy Eating

The Mediterranean Diet – 50,000 Years of Field Testing

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

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The Return of the Super Foods – Tomatoes and Olive Oil
Inspirational People, Tips, and Stories

The Return of the Super Foods – Tomatoes and Olive Oil

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

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Barcelona Bootcamp Food, Meals & Nutrition
Recipes

Gazpacho, cold tomato soup

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

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Jack_LaLanne - The Godfather of Fitness
Inspirational People, Tips, and Stories

Jack Lalanne – The Godfather of Fitness

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

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Barcelona Bootcamp Food, Meals & Nutrition
Recipes

Delicious slow cooked chicken breast with seasonal vegetables

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

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Coping with SAD (Season Affective Disorder) - Barcelona Bootcamp
Motivation

Coping With Sad (Season Affective Disorder)

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

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Inspirational People - Barcelona Bootcamp
Inspirational People, Tips, and Stories

The Unbearable Lightness of Change

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

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Barcelona Bootcamp Food, Meals & Nutrition
Recipes

The Best Healthy Spicy Pumpkin Soup Recipe

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

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Setting Smart Fitness Goals - Barcelona Bootcamp
Training Tips

Setting Smart Fitness Goals

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

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Training Tips

The Benefits of Cross Training

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

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Overtraining - Barcelona Bootcamp
Training Tips

How to Avoid Overtraining – Sometimes Less is More

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

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Fitness Goal Setting - How to do it properly
Motivation

Fitness Goals: Staying the Course

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

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Warm weather winter training
Motivation

How to Keep Up the Momentum – Winter Training

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

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Motivation

Train Together, Succeed Together

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

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Motivation

Breaking Through Plateaus the Smarter Way

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

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Barcelona Bootcamp Fitness Holiday
Motivation

Ready to Kickstart Your Fitness?

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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