Freeletics bootcamper tips to stay fit and healthy

The Freeletics Transformation Challenge, or bootcamp, has become notorious for delivering dramatic transformations for both men and women striving to achieve their fitness goals. Whether aiming to lose weight, build muscle, or simply regain confidence and live a healthier lifestyle, participants consistently achieve impressive transformations.

And the success over the years has been jaw-dropping. But what happens when the Challenge ends, and participants are forced to face their goals on their own?

We caught up with three past participants to learn how their fitness journey has evolved since the challenge and gathered their advice for staying motivated. Their honest stories will inspire you to keep pushing forward – let’s dive in!

Losing accountability

“After the bootcamp, I really missed the accountability I had with the team and coaches. Without it, things slipped, and a few months later, I ended up on a bit of a downward path.”

Habits that stuck

“The psychological habits stayed: being aware of what and how I’m eating. But I’ve struggled with guilt around not keeping up with training, nutrition, and sleep – especially after becoming a dad. Time got tight, and I didn’t train for more than eight months. Still, the bootcamp mindset of “been there, done that” keeps me motivated to bounce back.”

Don’t lie to yourself and put in the work

“Never stop training. It’s easy to go into autopilot with food, so make sure to talk to yourself when choosing whether to eat or drink something. Make the conscious decision not to (usually!).”

Accept that there are life phases

“After my son was born last October, time completely shifted. I couldn’t make it to the gym until now. But now that he’s started daycare, I’m excited to rebuild a routine of training at least three times a week and eating clean again. It’s been hard, really hard, but I’m getting back to it.”

Overcoming the holidays

“Right after the bootcamp, Christmas arrived, and it was hard to eat healthy with all the social gatherings. Training also got harder – I underestimated how much the group motivation during bootcamp helped me.

BUT I stayed at it. The bootcamp was just the start, and a precious time I look back on. It gave me the basics I needed to now find my own individual way with training and nutrition. It’s still a journey, and an amazing one that I truly enjoy!”

Curbing cravings and treats

“When cravings hit, I usually drink water or eat a whole cucumber or some Skyr with cinnamon. Afterwards, it´s gone, I can assure you that. Sometimes I still eat just one little piece of my favorite chocolate, which is by then a real treat and not just a need.”

Finding motivation

“I work out really early in the morning, so the rest of my day isn’t stressful. At that time, my mind isn’t ready to argue with me yet. As soon as I’ve started, it’s fine.

On low-energy days, I just shorten my training. In those moments, it’s more important to do something instead of skipping it altogether. AND mostly, I end up finishing all the rounds anyway and pushing myself in the process.”

Key learnings from the bootcamp to stay on track

1. Write a shopping list before you hit the supermarket.
2. Shop for food to cover a whole week if possible.
3. Prep your meals for office days.

Train for yourself and how you feel

“The bootcamp is an amazing chance to restart your fitness and nutrition habits, but it´s just a phase in your life. Afterward, reality kicks in, and a new journey starts. Embrace it and have some compassion for yourself if there are times when you are not able to reach your goals.

That´s life. Sometimes other priorities besides your training and nutrition are closer to your heart, and that´s perfectly fine.

As long as you remember this, you will always get back to it: train and eat healthy for yourself, for your mental and physical health, the smile after training, and your daily energy – not for a smaller jeans size!”

Navigating the summer season

“The biggest challenge I was worried about for the summer was how I would manage to stay healthy in the beer garden or during social events. Thanks to the bootcamp, eating healthy, and working out regularly, I was able to get through that time successfully.”

My nutrition and training hacks

“When I’m craving something special, I try to make a healthier version of it. You can treat yourself, but I always remind myself not to go overboard. When it comes to training, I just go because I know that after the workout, I always feel better.”

Daily habits that keep me going

“I still try to walk 10,000 steps every day. I also enjoy working out in the mornings. If my schedule allows, I prefer morning workouts – it’s such a great way to start the day.”

Powerful lessons I’ve learned along the way

“I’ve learned that everything is possible if I believe in myself. Another important point is how crucial food is – food is the key to transformation. Eating healthy gives me more energy to power through the day. And buying frozen vegetables? So much faster than cutting everything!”

Believe in yourself

“Taking the first step is always a challenge – it might feel painful, but trust me, after a few weeks you’ll start to see and feel how much your body and mindset have improved. I’m very thankful that I could experience this journey with Freeletics.”