Weekend Boot Camp Information

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Wesley Snow
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1 Weekend Boot Camp Information Location: A breathtaking setting near the Northumberland Coast, a few miles west of Bamburgh, Northumberland Venue: Golden Hill, Bamburgh, Northumberland, NE70 7JT Timings: Your camp will start at 7am on Saturday morning and will close at 5pm on Sunday. Arrivals: You can arrive at any time on Friday evening after 7pm. (if you plan to arrive early please inform us in advance). A member of the Northern Bootcamp team will be there to meet anyone arriving before 9pm. For those arriving after 9pm a welcome pack will be awaiting you on the kitchen table, as you enter through the front door. This will explain how to find your room, fire safety and all other information that you need prior to your first session at 7am. Arriving by Car Please make sure that you follow the directions and not the postcode, as this does not take you to our venue. Upon arrival please do not park in front of the main entrance, but do park alongside the field. Arriving by Train Train station collections are at 6.40pm. If your train is delayed and you expect to arrive late, please inform us immediately. Please note if you are more than 10 minutes late, you will need to make your own way to the venue. Departure from camp will be 5pm at the latest, so the earliest recommended train from Berwick Upon Tweed is 5.45pm Facilities We do have a washing machine and tumble dryer onsite, however we request that these used as a necessity only and where possible please bring enough clothing and kit with you to avoid having to do washing. We do have a small shop for essential items that you may have forgotten, for example toiletries, toothbrushes etc. I m afraid this does not include Mars bars or chocolate.

2 We also have clothing and equipment available to buy on camp, we can take card payments for these but where possible cash is an easier option. Massage and Physio: We have a fantastic physiotherapist that works part time with Northern Bootcamp and may be available for consultations during your camp ( 15 for 15 mins). He can also offer short 20 minute sports massages ( 20) on some evenings during your stay. If you are interested in this, please request in advance. Availability is not always guaranteed. The Ocean Club and SPA: Included in your camp is one free evening visit to the Ocean Club, which has a swimming pool, Jacuzzi, sauna, steam room and for anyone with any energy left a gym. We request that you car share to visit the ocean club in your own free time. However, if this is not possible we will arrange transport for you on the first evening of your stay. Pre-camp preparation: In order to get the maximum benefit from your Northern Bootcamp experience, we recommend that you begin your preparations as early as possible prior to attending camp. The program is intensive and if you can prepare your body and mind for this prior to starting it will help to minimise the initial impact. If you have not exercised for several years, then start with gentle walking as a minimum and build up to incorporate stairs, hills and undulating terrain. Bootcamp is caffeine free. If you drink caffeine daily, try to cut down gradually prior to attending camp, so that you do not experience the side effects of caffeine with drawl during camp. Food: Please ensure that you have completed the dietary questionnaire. Please do not bring any food or drink with you into camp (even if your goal is not weight loss). If you are worried about any aspects of the food, please do get in touch prior to camp, or alternatively talk to the team upon arrival. Portion size is designed for either weight loss or fitness and male and female portions do differ. Exercise and Activity Sessions: There is a full program of varied exercise and activity sessions. However, the program will not be revealed in advance. If you are worried about a particular activity or exercise, please us directly to discuss. Please note that we operate a challenge by choice policy and you will not be forced to participate in anything against your will. We have a very adaptable instructing style and we do want you to enjoy your northern boot camp experience! We do aim to include as many outdoor activities as possible, however this is very much dependent on the weather and conditions and therefore not all activities are possible on every camp. However, we do guarantee that you will experience a very full, fun and varied program that is designed so that you can work out at your pace and within your limits, but please expect these limits to change during your stay with us. We really look forward to welcoming you to Northern Bootcamp and if you have any questions at all prior to your camp, please don t hesitate to us.

3 Kit List Winter Weekend Camp Outdoor Wear Hat wool/fleece Gloves Waterproof jacket Waterproof trousers Walking boots/shoes Outdoor Running Trainers Indoor trainers Wetsuit (these will be provided free of charge if required) General Wear Workout bottoms/leggings Tracksuit top/sweatshirt Warm fleece tops T-shirts at least 2 dry fit (not cotton) Thermals or long sleeve base layers (not cotton) Shorts (optional) Thick socks (at least one pair of good walking socks) Sports socks Undies Swimwear Pyjamas/nightwear Slippers or indoor shoes Towels x 1 Rucksack (with 2 full straps not shoe strings) Camera Large water bottle/container Head Torch and batteries Personal hygiene products Personal First Aid Kit (Senecot, paracetamol, tubigrip ankle/knee support, antiinflammatory gel, ibuprofen tablets, plasters, blister pack, white tape, laxatives) Please note, we do have kit available to buy or hire, so please let us know in advance if you do not have any of the above.

4 Shop Price List ITEM PRICE Hoodie 25 Berghaus T-shirts 20 Waterbottle 5 Berghaus Trek stretch top ¼ zip 30 Berghaus long sleeve t-shirt dry fit 25 Berghaus fleece 35 Barghaus wool hat 10 Berghaus, cap dry fit material 12 Berghaus gloves 15 Walking socks or sports socks 5 HIRE KIT ITEM PRICE Waterproof Trousers 5 Waterproof Jacket 5 Rucksack 3 Head tourch 3 Fleece top 3 Gloves 2 Hat 2 Thermal long sleeve top 3 Please note we no longer hire out walking boots due to blister problems, so please bring your own and make sure you have worn them prior to camp!

5 Map and directions to Golden Hill If you are using SATNAV please use postcode NE70 7JS However this will not take you all the way to Golden Hill. You must stay on the B1341 road for additional 3 miles or follow the directions below: Directions to Golden Hill Longitude & Latitude : , From the A1 North or South take the exit signposted Bamburgh on the B Follow this road and after 1 miles bear right, but stay on this road 3. Straight over the level (railway) crossing. 5. The gates to Golden Hill are on your left after approx 1 mile 6. If the gates are closed, please ring the number below. If you are lost or have any problems, please contact: Caroline or Dan

COMPULSORY EQUIPMENT LIST (2019)

COMPULSORY EQUIPMENT LIST (2019) Please ensure all your items are clearly named. The Rotary Club of Half Moon Bay Inc. and Willow Park accept no responsibility for any loss or damage that may occur while