Meet Coach Lisa

Starting as a Mama and part of Bootcamp, Lisa never thought she would be a coach. After finding her confidence and MOJO in Bootcamp, she decided to become a part of the Mama Bootcamp team.

The best part of being at Lisa’s Bootcamps (besides her amazing work outs)is just how great you feel to be around her. Two words: genuine and enthusiastic!

Married, stepmother to a teenage daughter and now expecting her first baby, Lisa coaches at McKinley Park, Whole Foods at The Fountains, and in Roseville at Maidu Park.

Motivational Monday

"We never know how high we are

Till we are asked to rise

And then if we are true to plan

Our statures touch the skies"

~Emily Dickinson

Success Story: Gina

Gina found her mojo! Here's her story, in her own words:

Saturday Switch: Fall is on its way!

September is here and fall is just around the corner. Many apple farms will begin opening this weekend and this may test your commitment to healthy eating! Apples on their own are always a safe bet, however, the tempting treats of fall (think apple fritters) may do more harm than good. Here are four ways to avoid overdoing it when you visit a local apple farm this fall:

1. Eat a protein-rich breakfast before heading out for the day so you won't arrive hungry.
2. Bring snacks and water. Make sure that you eat something every 2-4 hours and drink plenty of water.
3. Pack your own healthy picnic lunch.
4. Indulge! Having a seasonal treat is not an all-or-nothing thing. It is possible to indulge without overdoing it. Try making your own apple crisp with fresh-picked apples. 

This recipe is so healthy that you could even eat it for breakfast with a dollop of yogurt on top!

Healthy Apple Crisp

4 medium apples, sliced (leave the peel on for extra fiber!)

2 tbsp real maple syrup

1/2 cup whole wheat flour

1/2 cup rolled (old-fashioned) oats

2 tbsp walnuts, chopped 

2 tbsp canola oil

1/2 tsp nutmeg

1 tsp cinnamon 

1. Heat oven to 375 degrees. Line an 8x8 inch pan with parchment paper (or lightly oil bottom and sides).
2. Spread the apples in the pan. In a medium bowl, combine all remaining ingredients and mix well. Spread this mixture over the apples.
3. Bake for 30 minutes or until top is golden brown and apples are tender.

In a hurry in the morning? Try this quick apple breakfast:

Slice an apple and place it in a bowl. Top it with 1/4 cup granola and a sprinkle of cinnamon then pop it in the microwave for 1 minute. Top with a dollop of yogurt or a splash of milk and enjoy! 

Kristin's Story - Week 11

Happy Holiday Friday!

I managed to lose another pound this week, despite being out of sorts. I have been staying away from the scale lately but thought maybe a little extra motivation was in order going into the Holiday weekend.
We are heading out on a camping trip with friends so I need to have my head on straight to get through it successfully. I am packing lots of healthy snack options – fruit, almonds, protein shakes etc. Gotta love friends with a first class trailer and blender! We also plan on doing some hiking and I’m bringing my yoga mat so I can do a few sets of planks and pushups in addition to lunges, squats and butt bumps every morning. I’m sure my friends will think I’m crazy but my toned buns and thighs and I won’t mind. ;)

Have a safe and healthy holiday weekend. See you next week!
K

Trainer Tip: Tune in to get the most out of your workout

Here's a great tip from Coach Cassie about how to get the very most out of every workout:

"I have learned throughout the years how to get the best out of my workouts. One important thing to do is learn how to "tune in" to your body.

While you are doing your resistance training, be sure to "focus on the muscle". For example, if you are doing upright rows, don't just use your arms to pull back. Instead, what you really should focus on is your back muscles (our lats, rhomboids etc) and not the arm movements back and forth.

Time is precious, and I don't like my clients to workout in vain...so next time you are working out...think of the muscle you are trying to strengthen, and concentrate on contracting and relaxing that muscle...tune into it...and you will see great results in no time!"

Wonder food for women

As a Mama Bootcamp-er you already know that it is important to eat "clean"! This is a great article from Women's Running Magazine describing the benefits of some specific foods:

Make over your diet with these must-have foods for female runners.

The most recent slew of studies suggests that what you toss in your grocery cart can improve performance, prevent injury and bestow various health benefits. And certain foods can do all this while meeting the unique nutrition needs of women runners. We chewed our way through the supermarket to suss out foods that should be a staple on every woman runner’s menu...

Read the full article here.