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Saturday, December 31, 2011

Happy 2012! Weekly Challenge #1

Happy New Year!

Mama Bootcamp is kicking off a great 2012 a continuation of our year of challenges. Rise to each weekly challenge in addition to keeping up with your Bootcamp(s) and homework, and make this your favorite year yet.

Challenge #1: An Attitude of Gratitude
Start off the year by actively being thankful for all the good things in your life. Remembering to be thankful for the good stuff - big and small - can help you get your "attitude on right." Whatever you focus on gets bigger and more important. So instead of focusing on the less positive (something you are angry about, negative feelings about a job, etc.) and making those things more important, take a minute to feel thankful for the positives in your life.

Start keeping a Gratitude Journal. Every day, write down three things you are thankful for. Every entry must be different every day.

What a great way to start 2012!

My Gratitudes for today:
1) I am grateful for family, who supports me in everything I do.
2) I am thankful for my good health and the health of my family.
3) I am grateful for Emergen-C :)

We'd love to know what you are grateful for - will you share?

Saturday, December 24, 2011

Weekly Challenge #52: Annual Wrap up and SMART Goals

Its hard to believe we're at week 52 and that the year is almost over.

The New Year is often a time for reflection, and for making goals, and that's what we're working on this week.

Take a little quiet time to yourself to reflect back on the last year. What did you do that you are really happy about or proud of? Give yourself some credit for those things and remember what you did to make yourself successful and to meet your goals.

Next, think about the upcoming year. There are 52 new weeks spread out before you and YOU get to decide what you're going to do with them.

Set a new goal for yourself, something you'd like to achieve over the next year. Specifically, set a fitness goal. Do you want to run or walk your first 5K race? Start training for and complete a triathlon? Complete a half marathon? Be able to do 25 push ups without resting? Goal setting is important - if you don't know where you're going, it is hard to get there.

As you plan a successful and fit 2012, don't just make a list of resolutions set GOALS for yourself instead. Remember to keep your goals S.M.A.R.T. - Specific, Measurable, Attainable, Realistic and Timely. You can read more about SMART Goals here.

It has been an amazing year, full of growth, strength and change. I wish you all a 2012 that is healthy, balanced, and full of joy.

Happy Holidays!

Friday, December 16, 2011

Weekly Challenge #51: Make Ahead Meal

We are in the home stretch with the holiday season.  Chances are, you're not heading home right after work, you are hopefully heading to a boot camp, but you might also be heading to a store for some final holiday shopping.  Your challenge this week is to resist the temptation to stop at a drive through, save your money and make a healthy meal this weekend to have ready to go during this busy week.  Plus, baby it's cold outside!  When you come home you can relax and enjoy a warm, filling and healthy meal.
Here are a some options for you:

White Bean and Kale Soup with Chicken Sausage- You know how we love greens and good fiber!  I love this soup.

Minestrone Soup- Meatless but packed with veggies.  Add in a little whole wheat pasta to make it into a Pasta e Fagioli soup.

Crock Pot Polenta Lasagna- My fellow Food Coach Allison has this delicious recipe that you can prep one night and then assemble and have it cook while you're away.  Or just make it ahead of time and re-heat leftovers.  If you want to add meat, simple brown some lean ground beef or turkey with the vegetable mixture.

Have a great week!!

Monday, December 12, 2011

Ashley's Story: Getting my Life on Track

I promise I haven't disappeared again. I've just been busy with the holidays, head colds, broken bones, and life in general. It's been an interesting few weeks to say the least. My focus hasn't really been on working out, although I've been doing it.

Right before Thanksgiving, I was having some pain in my collarbone. It had been popping for a few weeks and after a weekend of gardening (read: shoveling four cubic yards of mulch) I was having some nagging pain. I sucked it up and when to see my nurse practitioner. Turns out that I broke my collarbone. I know you're thinking, "How do you break your collarbone shoveling mulch?" Well, the quick answer is I didn't. Earlier in the summer - June or July, maybe - I feel off my bike. My lock got caught in my front wheel and I took a tumble over the handle bars. At the time, I felt like only my pride had been hurt. Turns out that wasn't quite true. So, I've been on a limited bootcamp regiment. I can't do any arm exercises for a couple more weeks, but it's going by quickly. I'll be back to full workout just after Christmas...just in time for tri training to start!

While getting my workout cut back was a small blow to my psyche, I've been feeling overwhelmed with work and was letting that take up all of my energy. And when something takes up my emotional energy, that means that I start to overeat and stop taking care of myself. Fortunately, I have a great trainer who also does some wonderful life coaching. :)

I emailed Lorri Ann and spilled the beans about everything I was feeling - how hopeless and overwhelmed I felt and how I had no idea how to pull it all together. She called me with a plan. Last week, I implemented her plan and accomplished more at work in one week then I had in the month prior. Her help has been a true lifesaver. I'm feeling a lot lighter mentally, like I can tackle things again.

It's no surprise to me that emotions are tied closely to my well-being, but sometimes I forget how much better I feel when things are working mentally. That mind/body connection is no joke!

Saturday, December 10, 2011

weekly Challenge #50: Christmas Core

It's the most wonderful time of the year, but also the busiest time of the year. Between holiday shopping, parties, and spending time with friends and family, it can get hard to find time to take care of yourself.

This week's challenge is simple: take 5 minutes every day to work on your core, anyway you want. You can keep it basic (plank three ways, bicycles, toe taps). You can go back to the Sensational Swimsuit Series (30 Toe taps, flip over for the swim (count to 30), 30 double pump bicycles and super woman for a count of 30). You can do whatever moves you choose and mix it up your own way. Do it by yourself, or grab a partner or friend and help them get healthier too.

Take five minutes every day for yourself, and work on that Christmas Core! Your body will love you for it.

Wednesday, December 7, 2011

Meet Coach Marie

How did you find Mama Bootcamp? 
You know, I don’t know. I think it was an internet search. Or I saw a flier . . . Or I saw something on television. I just know that I put it out in the universe that I was serious and that I wanted a group activity to get me motivated again . . . et viola. . . MBC appeared.

What is your favorite healthy snack? 
Savory: Food should taste good multigrain chips & Whole foods lemon hummus. Chocolate: Think Thin peanut butter crunch peanut butter Refreshing: white nectarine or watermelon Different: Plantain Chips & salsa (thanks Lorri Ann!)

Besides being a Mama Bootcamp Coach, what other ‘hats’ do you wear? 
My daughter is grown and living in Texas, so I don’t get to actively wear my mama hat. M-F, I wear a regulator hat – regulating HMOs for the State of California. Recently, I started Tutoring on Tuesdays (incidentally that’s how I remember when I should go) I help my mom with her non-profit program, B.E.S.T. It helps Oak Park youth with empowerment skills and neighborhood beautification – right now we’re making and selling Oatmeal Cookies in a Jar. I also developed a healthy menu and cooked for 20 teens this summer!!

What do you like to do in your free time? 
Shop! My name is Marie and I am a shopaholic, it’s been 2 days since my last purchase. Hanging out with my cousins – they stretch me. I also like to create – sewing, gardening, scrapbooking, cooking, party planning . . . whatever I can put my own spin on.

What is your favorite part about being a coach and being on the Mama Bootcamp team? 
Teaching is in my blood. . . . my mother, my aunts & uncles and my grandmother were/are all teachers. I think we’re hooked on helping a person have “ah huh moments.” In addition, when I discover something that works for me, I cannot help but want to share it. MBC gives me an opportunity to do both!

Friday, December 2, 2011

Weekly Challenge #49: Decluttering

Tis the season...
The season for family, friends, food (healthy only, of course), and STUFF. Lots and lots and lots of stuff.

I love my family's holiday celebration, but have noticed over the last few years that it leaves me with a big hangover. Not from alcohol (I said healthy, remember?) but from all of the STUFF that comes into the house. Gifts, gadgets, the "too good to pass up" things I just had to buy on Black Friday...all the stuff can get truly overwhelming.

And you know what I've realized? When I'm surrounded by crap, I feel like crap. And that isn't the way I want to go into the new year.

This year will be different. This year I'm going to conquer the clutter BEFORE the holiday hit full force. I'll be more prepared. And it starts now - for ALL of us.

This week, pick an area to de-clutter. Get all the clothes that don't fit anymore out of your closet and pass them on to someone who needs or can use them. Clear out the junk drawer that doesn't quite close anymore. Get rid of the toys that are broken, outgrown or no longer played with. You get the picture, right?

You will live more simply and freely as you de-clutter one step at a time.