Category Archives: Bodycare Fit Tip

Surviving the Christmas Party Season….

During the festive season we all want to have a good time but that doesn’t mean going completely wild and losing track of what is truly important to you throughout the rest of the year…being fit and healthy and happy with yourself.

With this in mind we recommend the 80:20 rule – staying n the straight and narrow 80% of the time and 20% available for treats should you wish to have a little splurge – after all, it’s what we do most of the time that’s important.

Here are our top tips for Surviving the Festive Season….

* Everything starts with breakfast….no matter what the day holds in store, breakfast is as important on a “big night out” day as it always is.  Have some porridge, probiotic yogurt, berries, whole grain toast or eggs.  It will also help your body recover after the night before.

* Stay hydrated- it’s crucial to stay hydrated – especially if you are drinking alcohol – aim to drink 6-8 glasses of water throughout the day plus a glass of water for every unit of alcohol  during the evening.  Make sure to drink plenty of water the next day too.

* Sensible snacking – if you want to avoid over eating when you’re out make sure you have a healthy snack before you go – something protein rich is ideal, like natural yogurt or peanut butter on toast.

* Back away from the buffet – it’s all too easy to over eat in a buffet scenario – make sure you have at least half you plate filled with vegetables and salad and the remainder with lean meats and proteins.  Avoid deep fried objects, cheese and pastry and make sure you don’t need to balance anything – if you do your plate is telling you something!  Don’t overload.  Also avoid picking at things as you travel along the buffet and don’t go back for seconds!!!

* No more hangovers –   Don’t be tempted to skip meals so you can stockpile calories for drinking. Alcohol only supplies empty calories, so avoiding proper meals to compensate for a booze splurge means you’re losing out on valuable nutrients, just when your body needs them to help it detoxify.  Stick to one type of drink and make it a lighter-coloured one because they tend to be lower in the chemical by-products that can worsen a hangover.  Aim to have no more than one alcoholic drink an hour, alternated with juice, water or soft drinks – perfect if you don’t like holding an empty glass.

*What to eat the morning after - one of the best ‘morning after’ breakfast is a frittata or omelette packed with veg.   We love mushrooms for their energising B vitamins, tomatoes for vitamin C and onions for their liver-friendly sulphur compounds, add a generous handful of spinach because it’s a great source of folate which helps your body repair DNA. Eggs are an excellent choice for the morning after because they provide choline, a nutrient that supports the liver. Add a sprinkle of cayenne pepper or a chopped chilli to boost circulation and rev up your recovery. If you can’t face a cooked breakfast then have a smoothie made with fruits like bananas, oranges or kiwi – these are rich in potassium which helps replenish the electrolytes lost due to the diuretic effects of alcohol.

* Get back on track – even after overindulging don’t carry on in self destruct mode – remember the 80:20 rule!!


We are at the ready to kick start your year and get you straight back into your fit and healthy lifestyle!


Merry Christmas – remember that 80:20 rule!


The Bodycare Team

Bodycare, Benfleet, 01268 758181


STRIVE FOR PROGRESS, NOT PERFECTION….sometimes it all too easy to aim high and think too much about the bigger picture. Rather than thinking “unless I can lose 3 stone it’s not worth missing out on that take away or glass of wine” or “I missed a week of exercise so another few days won’t matter” or “I’d really like to be like my friend who’s super fit but I just don’t have the time / inclination / energy / dedication”…. Don’t write yourself off if you can’t be perfect. You have to aim to be the best version of you at this point in time. Yes, long term goals are important but they have to be meaningful and realistic. There has to be a time frame. Even if you can’t hit those dizzy heights you can try along the way. It’s not like you aren’t progressing – if you fail to try that’s when you stop moving forwards.

Progress is making better choices about your health, exercise regime and diet on a daily basis. It might seem trivial choosing to have breakfast, walk to work, skip that glass of wine, try harder during a Bodycare workout but in reality these are the little things that count towards making progress.

Perfection exists in very few peoples world. So few in fact, we haven’t ever met any! Keep trying, keep progressing.

Bodycare Personal Fitness Club

01268 758181


Set your own standards….

What ever we do in life sets “our” standard.

We all have standards, it’s up to you how high you set them.

If you smoke…that’s your standard.

If you don’t exercise…that’s your standard.

If you don’t ever put yourself first…that’s your standard.

If you drink too much…that’s your standard.

If you listen to all the negative stuff and believe it…that’s your standard.

If you keep making the same bad choices and not making changes…that’s your standard.

If you never finish what you started…that’s your standard.

IF your standards don’t measure up, if they’re not what you want them to be THEN CHANGE THEM!




www.bodycarefitness / 01268 758181

8 Reasons You Have No Energy….

We read an article recently that we’d like to share with you…. “Stuck in a midday slump?  Change these habits right now for an instant energy boost….

1) You’re eating too much sugar….sweets, chocolates, biscuits are the obvious culprits but beware of the high concentration of sugar (refined carbohydrate) in white bread, pasta, rice & cereal.  This type of sugar is digested too quickly by the body, leading to a dip in blood sugar leaving you feeling fatigued.  Go for long lasting complex carbs – wholegrains!

2) You aren’t exercsing enough…it may seem counterintuitive but adding a workout to your daily routine will actulaly boost energy levels and also improve sleep quality leading to a more refreshed feeling.

3) You’re skipping breakfast…It is important to give your body good fuel to start the day after fasting for so long overnight.  You’re literally running on empty if you don’t – you’ll be famished by lunchtime and much more likely to chose unhealthy choices which will then cause that awful mid afternoon slump.  Combine healthy carbs – fruit & veggies and whole grains with protein – the carbs give you na initial boost and the protein will help keep you fuller for longer.

4) You’re sitting too much – stand up, get your blood flowing and get more oxygen flowing to your brain, which will increase alertness.

5) You’re drinking too much caffine…cafine is a stimulant that will give you an instant jolt but often leave you crashing later.  Too much in the afternoon and it may also affect your sleep quality.

6) You’re dehydrated…even mild dehydration will affect your mood, concentration and energy levels.  Drink plnety of water, at least one glass per hour and more if its really hot or your doing strenuous exercise.

7) You have poor posture…A study found that slouched walking decreased energy levels whilst exacerbating symptoms of depression.  Sit up straight!!

8) You’re not snacking smart…stay away from the vending machine – the chances of you choosing sensible options is pretty slim!  A combo of protein and complex carbs is ideal – think wholegrain toast with peanut butter, trail mix, veggies and hummus…


Simple changes that could really make a difference!

Bodycare Personal Fitness Club, Benfleet, 01268 758181

Article sourced from Everyday Health by Brianna Steinhilber

Alarming increase in incident of strokes occurring in working age men & women

30% increase in number of working age men & women suffering from a stroke.
Experts said unhealthy lifestyles were partly to blame for the increase.
Strokes are caused by blood clots or bleeds to the brain and can lead to long-lasting disability.
Trends for people in their 40s and early 50s appeared to be getting worse.
Experts said growing obesity levels, sedentary lives and unhealthy diets – which raise the risks of dangerous blood clots – all played a part.
These figures show stroke can no longer be seen as a disease of older people. There is an alarming increase in the numbers of people having a stroke in working age. This comes at a huge cost, not only to the individual, but also to their families and to health and social care services.
Make sure you take care of yourself and encourage your friends, family and work colleagues to do the same. Regular exercise and a sensible diet will improve your chances of preventing stroke.  Bodycare can help you to live healthier, for longer!

Bodycare Personal Fitness Club

01268 758181


data sourced from Stroke Association and British Heart Foundation May 2015


chuck away the pipe and slippers!

Chuck away the pipe and slippers…..and so say all of us!

If you aren’t ready to settle down in front of the telly and waste your hard earnt years of retirement then get in touch – we’ve got members of all ages, shapes and sizes who are all being as active, fit and healthy as people 20 years younger….and they’re drawing their pension too!

Bodycare, Benfleet.

We love this article!

We recently came across this article, which we really loved and wanted to share!  It really does help to get the message across exactly why there are so many benefits of having a personal trainer and we’ve added a few Bodycare specific references along with the original article.  It really does mirror our philosophy…….

7 Reasons Why You Need a Personal Trainer… Bodycare!
Whether you are getting started on your fitness journey or a regular exerciser you don’t have to do it alone! Enlisting the help of our Bodycare personal trainers can help you to not only to identify and reach your fitness goals but also surpass them.

Here are seven of the most compelling reasons to train at Bodycare (trust us, your body and mind will thank you later!)…

1) Accountability: Making time for fitness starts with treating it as a priority, just like you would any other important appointment or meeting. Scheduling a set time and date for your training sessions and marking them on your calendar helps enhance your dedication to establishing a regular routine of physical activity. Knowing that your personal trainer is expecting you at a certain place and time increases your accountability for following through and sticking with your commitment to health and fitness long-term.

2) Customized Approach: When it comes to health and fitness, there isn’t a one-size-fits-all approach. A knowledgeable personal trainer will work to create a customized exercise programme for you, designed to reach your unique health and fitness goals. From the information obtained during your initial consultation, including your health and exercise history, likes and dislikes, current fitness level (based on physiological assessments and your personal health and fitness goals) your trainer will create a programme exclusively for you.

3) Expert Guidance: When you’re working out, safety is the No. 1 priority. We can help teach you the proper mechanics of each exercise by first explaining it, then demonstrating how to perform it properly and finally visually assessing you and providing feedback. This “tell, show, do” approach helps us ensure that you are performing each exercise with correct form in order to maximize your results and reduce the risk of injury.

4) Motivation: Need that extra bit of motivation? Most of us do, especially when it comes to breaking a sweat. Working with a personal trainer can help you develop a more positive outlook on exercise by exploring various options for being physically active, making for a fun and memorable fitness experience.
5) Support- As many of us know life often has its ups and downs and while you’re on the road to a happier and healthier you, there may be a few bumps along the way. A personal trainer can be there to support and guide you through moments of great success, as well as moments where you may find yourself falling a bit off course or becoming bored or stagnant on your journey. By actively listening to your concerns and understanding your belief in your ability to succeed, WE can help you identify and overcome obstacles and recover from setbacks. We will also help you identify other support systems, such as family members and friends, who can provide positive reinforcement for your commitment to a healthier, more active lifestyle.

6) Education: With so much information (and misinformation) out there, navigating the world of fitness alone can often be a challenge. We can help separate fitness fact from fiction by arming you with quality, science-based, applicable information you can use to enhance your health and well-being.

7) Results: At the end of the day, it’s all about results. With the right customized program based on your individual goals, combined with the knowledge of cutting-edge health and fitness information and the right dose of motivation and accountability, a personal trainer will help you reap the many great benefits of exercise. Physical activity is designed to not only provide physiological benefits, such as increased strength and weight loss, but it’s also designed to improve your emotional and psychological well-being, such as improved mood and increased energy.

Why personal training at Bodycare? Keep in mind that not all trainers are created equal and not all “gyms” are clubs with the great atmosphere and friendliness of Bodycare! Remember, it’s your body and your time and your money.  By selecting Bodycare you’re at the right kind of health and fitness club which ensures you not only enjoy your fitness experience but that you receive the most from each and every training session. Keep in mind that the investment you make in seeking out professional personal trainers is truly an investment in your health and long-term success.

Original article by Jessica Matthews, quoted from everyday health and modified.  Thanks for a great article!



01268 758181