Category Archives: Bodycare Motivation Mantra

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

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



Our post summer ditty!

We’re sure it’s been a summer of fun,
You’ve sat in the sun, eaten burgers in a bun.
The wine and beer has been flowing
but with it our fitness has been going!
Now time to get back to more healthy living,
it’s yours for the taking and ours for the giving.
We’ll welcome you back when you walk through the door
Motivate and inspire you, you’ll feel better we’re sure.
It won’t take long to get back your fitness
Of that we promise, with you as our witness!
So, give us a call and get back to Bodycare,
We’rehere to help you and we really do care!

Take September by storm and get back on track! See you all very soon.

The Bodycare Team


Motivation Mantra….

“There are two primary choices in life: to accept conditions as they exist or to accept the responsibility for changing them.”(Denis Waitley).

At Bodycare we love this quote!  Your health, your body, your fitness and your diet are all influenced by the choices you make every day.  Accepting responsibility for what you eat and drink, how much exercise you take, how you manange stress and other lifestyle choices is empowering.

Don’t just accept that you’re not as fit / slim / happy or healthy as you want to be.  If you genuinely feel like you want to change then ACCEPT RESPONSIBILITY to put thought into action – make the changes and don’t look back!

Let us help you achieve YOUR goals!  We’re here to help you make those changes and will offer you advice, support & motivation when you need it most.  Get in touch today by contacting us at Bodycare Personal Fitness Club – Benfleet’s premier health & fitness club.

01268 758181

Got out of the habit of training?

Fit tips 1 2011

Got out of the habit of training?? If you’ve let your fitness regime slip a bit – fear not!   Sometimes life gets a bit hectic & the little time you make for yourself is the first thing to be sacrificed.  Rest assured you are not alone!  Whatever the reason, we are here to help get you back into the swing of things.

Exercise is an important part of life, it helps to reduce stress, lowers your risk of suffering from heart disease, diabetes, cancer, strokes and back pain, it allows you to burn extra calories and maintain a toned, healthy body.  You’ll have increased energy levels and get that all important “me time” back into your lifestyle, your self esteem will be boosted and you’ll start to feel much better in no time at all.

Getting started is always the hardest part; however once you’ve got that first workout back under your belt you will be off and away!  We appreciate it can feel a bit daunting but don’t worry; we really want you to achieve your goals and start feeling fitter and healthier again.

So, give us a call and start achieving results!


Boycare Personal Fitness, 01268 758181