Buggy Bootcamp - Protein tips and recipes
Hello Buggy Bootcampers!

Welcome to April.

I hope that you all had a fantastic Easter and took some time for yourself and a little R&R. Hopefully you are now feeling nice and rejuvenated and are ready to burn off those Easter eggs and hot cross buns!

In March we welcomed 7 new members, caused passers-by to stop and watch the fun at the new Tuesday North Steyne class and awarded Karen a Thai Massage for being the first to come to 4 classes in a week. We also invaded Manly Wine on mass for the end of summer social – and you Mums kept me up way past my bedtime!

We also had a few technical issues in March so if we havent responded to an email you sent, apologies, we aren't ignoring you, we just didnt get it! Please resend and we will respond as soon as possible.

If you haven’t already, remember to sign up to the Mother’s Day Classic before 10th April to receive the early bird entry price – see full details below.

And finally, if you did overindulge a little at Easter (I did thanks to my friend’s fabulous crème egg pudding and my Stepmother’s extraordinary banoffi pie) – don’t give yourself a hard time, just move on and follow Buggy Bootcamp’s six steps for a healthy you.

1. Thoughts: Healthy thoughts create healthy bodies
2. Breathing: Focusing your attention on deep breathing to reduce stress
3. Hydration: Try to drink at least 0.033l of water for every kg of your bodyweight daily
4. Nutrition: Eat high quality non-processed food – everything in moderation
5. Sleep: Get to bed before 10.30pm every night to promote optimal health
6. Exercise  regularly – bootcamp, walk, swim, run – just get moving!

See you at a Bootcamp soon,

Let’s Get Moving

Carly
Mother's Day Classic Registrations - Go Team Buggy Bootcamp!

Buggy Bootcamp are entering a team into the Mother’s Day Classic, a 4km or 8km fun run (or walk!) around Sydney Domain on Sunday 12th May.

What better way to spend Mother’s Day than doing something for yourself, getting outdoors and active and perhaps running further than you have before (or at least post bub!). A fun run is also the perfect way to inspire you to keep up your training and give yourself a goal to work towards. 

Or bring the whole family along (including the buggy!) and complete the course together for a great day out.

Register online here and pick ‘Buggy Bootcamp’ from the team list. Early bird entries finish 10th April.
Let's talk about protein....

What exactly is protein and why do we need it? And how much do we need? Will I lose weight on a high protein diet?

Protein is often called 'the building block' of repair and growth. It aids the muscles in repairing themselves once they are damaged through exercise. When a muscle is damaged it will grow back stronger (which means being able to do more push-ups next time!).

However, remember that consuming protein over your own individual requirement means it will then actually be stored as glycogen or fat. High protein diets also increase the risk of dehydration as the nitrogen from protein metabolism is excreted from the body through urine and sweating. This could be why people think they are losing weight when in fact it is just water weight.

Eating lean protein 2-3 times per day in the following quantities is adequate for most people:

30 grams chicken, turkey, fish, beef, lamb and pork
30 grams cheese
¼ cup cottage cheese
2 egg whites
180 grams yogurt
1 cup milk
30 grams almonds
2 tbls peanut butter

So next time you finish your Buggy Bootcamp, have a good think about what to put in your mouth. Because it may dictate your strength next time!
Protein Pancake Recipe
 
2 whole eggs and 4 egg whites
1 scoop vanilla protein powder (if required)
2 tbsp of almond milk
1 tspn ground flaxseed
½ banana
Toppings as desired
Mix together the eggs, protein powder, almond milk and flaxseed.  Mash the banana and add to the mixture.

Pour a teaspoon of coconut oil in a heated fry pan and pour the pancake mixture in. Allow to cook for about 5 minutes each side.

Serve with a dollop of yogurt and berries or drizzle some organic honey with strawberries and crushed walnuts.
End of Summer Social

Yep, everyone looks slightly different out of sports clothes!

14 Buggy Bootcampers glammed up for an evening at Manly Wine – the food was good, the wine flowed and the service slightly odd (!) but a good night was had by all. Carly even stayed up til midnight!


 
Discount for members

Our friends at Baby Pressies have a great discount for Buggy Bootcampers on their amazing products.

Enter promo code OZ20 at the checkout to receive 20% discount on orders over $20. Collection from French's Forest (or at one of our sessions if there are a number of orders) otherwise postage charges apply...
About Us

Buggy Bootcamp is a unique and exciting post natal fitness business based in Manly that offers convenient training for new mums. You bring your bub in their buggy with you so there is no need to pay extra for a creche or organise child minding. This not only keeps costs down, but it gives mum a sense of ease as she has her baby near her the whole time.

All of our classes are designed to get Mum back into shape – each session is different but we include strength work for toning and to keep strong for lifting baby, cardio and boxing to keep you fit fo running around all day and core and pelvic exercises to get you back into pre-natal shape.

Contact us for a FREE TRIAL session!

F: www.facebook.com/buggybootcampaustralia
E: carly@buggybootcamp.com.au
M: 0408 700765
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