Now that it is finally, officially, summer, who doesn't want to look better in a swimsuit? Just 5 minutes every morning is all it takes!
The Sensational Swimsuit Series:
30 Toe taps
Flip over for the swim (count to 30)
30 double pump bicycles super woman (hold for a count of 30)
Your Challenge: every morning, take 5 minutes to do the moves above. You'll be looking sensational in that swimsuit, and your body will love you for it!
Sunday, July 10, 2011
Tuesday, July 5, 2011
Weekly Challenge #27: Eat Local!
You hear it all the time: Eat Local! But why?
Here are 8 reasons to eat local foods (taken from about.com):
1. Local Foods Are Fresher (and Taste Better)
Food that was picked within the last few days tastes way better than food that was picked (unripened) and trucked thousands of miles to get to you. And fresh food lasts longer, too.
2. Local Foods Are Seasonal (and Taste Better)
It must be said: Deprivation leads to greater appreciation. When does a cozy room feel best? When you've come in from out of the freezing cold. Fresh corn in season tastes best when you haven't eaten any in 9 or 10 months--long enough for its taste to be a slightly blurred memory that is suddenly awakened with that first bite of the season. Eating locally means eating seasonally, with all the deprivation and resulting pleasure that accompanies it.
3. Local Foods Usually Have Less Environmental Impact
Those thousands of miles some food is shipped? That leads to a big carbon footprint for a little bunch of herbs.
4. Local Foods Preserve Green Space & Farmland
The environmental question of where you food comes from is bigger than its "carbon footprint." By buying foods grown and raised closer to where you live, you help maintain farmland and green space in your area.
5. Local Foods Promote Food Safety
The fewer steps there are between your food's source and your table the less chance there is of contamination. Also, when you know where your food comes from and who grows it, you know a lot more about that food.
6. Local Foods Support Your Local Economy
Money spent with local farmers, growers, and artisans and locally-owned purveyors and restaurants all stays close to home, working to build your local economy instead of being handed over to a corporation in another city, state, or country. Since the food moves through fewer hands, more of the money you spend tends to get to the people growing it.
7. Local Foods Promote Variety
Local foods create greater variety of foods available. Farmers who run community-supported agriculture programs (CSAs), sell at farmers' markets, and provide local restaurants have the demand and the support for raising more types of produce and livestock. Think Brandywines, Early Girls, and Lemon Boys instead of "tomatoes."
8. Local Foods Create Community
Knowing where your food is from connects you to the people who raise and grow it. Instead of having a single relationship--to a big supermarket--you develop smaller connections to more food sources: vendors at the farmers' market, the local cheese shop, your favorite butcher, the co-op that sells local eggs, a local café that roasts coffee.
Your challenge this week: Eat LOCAL by shopping at a Farmer's Market near you. Take a look around and choose food that is seasonal, local, delicious and healthy. Your body will love you for it!
To find a Farmers' Market near you, visit: www.cafarmersmarkets.com
Here are 8 reasons to eat local foods (taken from about.com):
1. Local Foods Are Fresher (and Taste Better)
Food that was picked within the last few days tastes way better than food that was picked (unripened) and trucked thousands of miles to get to you. And fresh food lasts longer, too.
2. Local Foods Are Seasonal (and Taste Better)
It must be said: Deprivation leads to greater appreciation. When does a cozy room feel best? When you've come in from out of the freezing cold. Fresh corn in season tastes best when you haven't eaten any in 9 or 10 months--long enough for its taste to be a slightly blurred memory that is suddenly awakened with that first bite of the season. Eating locally means eating seasonally, with all the deprivation and resulting pleasure that accompanies it.
3. Local Foods Usually Have Less Environmental Impact
Those thousands of miles some food is shipped? That leads to a big carbon footprint for a little bunch of herbs.
4. Local Foods Preserve Green Space & Farmland
The environmental question of where you food comes from is bigger than its "carbon footprint." By buying foods grown and raised closer to where you live, you help maintain farmland and green space in your area.
5. Local Foods Promote Food Safety
The fewer steps there are between your food's source and your table the less chance there is of contamination. Also, when you know where your food comes from and who grows it, you know a lot more about that food.
6. Local Foods Support Your Local Economy
Money spent with local farmers, growers, and artisans and locally-owned purveyors and restaurants all stays close to home, working to build your local economy instead of being handed over to a corporation in another city, state, or country. Since the food moves through fewer hands, more of the money you spend tends to get to the people growing it.
7. Local Foods Promote Variety
Local foods create greater variety of foods available. Farmers who run community-supported agriculture programs (CSAs), sell at farmers' markets, and provide local restaurants have the demand and the support for raising more types of produce and livestock. Think Brandywines, Early Girls, and Lemon Boys instead of "tomatoes."
8. Local Foods Create Community
Knowing where your food is from connects you to the people who raise and grow it. Instead of having a single relationship--to a big supermarket--you develop smaller connections to more food sources: vendors at the farmers' market, the local cheese shop, your favorite butcher, the co-op that sells local eggs, a local café that roasts coffee.
Your challenge this week: Eat LOCAL by shopping at a Farmer's Market near you. Take a look around and choose food that is seasonal, local, delicious and healthy. Your body will love you for it!
To find a Farmers' Market near you, visit: www.cafarmersmarkets.com
Saturday, June 25, 2011
Weekly Challenge #26: The power of Encouragement
G. K. Chesterton, an English journalist, once wrote, “The really great person is the person who makes every person feel great.”
When two people interact, they are both changed. The change can be for the better, or not. Whether our influence is helpful or hurtful, positive or negative, depends on whether we give each other the gift of encouragement.
When you interact with someone, are you an encourager or a discourager?
Encouragers are pleasant to be around. They are enthusiastic, and optimistic. Encouragers have the self-confidence to be other-focused rather than self-centered and attention demanding. Discouragers, on the other hand, lead us to doubt ourselves, to put our dreams on a shelf, to focus on our weaknesses and dampen our spirits.
How often do you save your kind words, nice manners and encouragement for strangers, while sending discouragement to those who are closest to you? Funny how the family dog usually hears "what a good dog you are!" while the kids and spouses hear "no you can't" and "why don't you?"
Who needs encouragement? Anyone who is breathing! We live in a discouraging world, looking for an encouraging word.
YOUR CHALLENGE: Encourage someone every single day. It can be anyone - a friend, family member, your hubby, your child, or even a stranger! Do it by cheering someone on, giving a compliment, providing a supportive ear, or giving some positive reinforcement. They will feel uplifted, empowered and motivated. And you will benefit too - it feels great to lift someone’s spirit. That's what I call a total win/win!
Have an excellent week!
When two people interact, they are both changed. The change can be for the better, or not. Whether our influence is helpful or hurtful, positive or negative, depends on whether we give each other the gift of encouragement.
When you interact with someone, are you an encourager or a discourager?
Encouragers are pleasant to be around. They are enthusiastic, and optimistic. Encouragers have the self-confidence to be other-focused rather than self-centered and attention demanding. Discouragers, on the other hand, lead us to doubt ourselves, to put our dreams on a shelf, to focus on our weaknesses and dampen our spirits.
How often do you save your kind words, nice manners and encouragement for strangers, while sending discouragement to those who are closest to you? Funny how the family dog usually hears "what a good dog you are!" while the kids and spouses hear "no you can't" and "why don't you?"
Who needs encouragement? Anyone who is breathing! We live in a discouraging world, looking for an encouraging word.
YOUR CHALLENGE: Encourage someone every single day. It can be anyone - a friend, family member, your hubby, your child, or even a stranger! Do it by cheering someone on, giving a compliment, providing a supportive ear, or giving some positive reinforcement. They will feel uplifted, empowered and motivated. And you will benefit too - it feels great to lift someone’s spirit. That's what I call a total win/win!
Have an excellent week!
Sunday, June 19, 2011
Weekly Challenge #25: The FITT Principle
For most people the hardest part of exercising is just getting started. Mama Bootcampers have already got that nailed!
Even so, you can see why some feel confused about what kind of exercise program will work, especially when the media is constantly bombarding us with the latest “diet research” often times contradicting what may have been reported just weeks earlier. And what about those infomercials swear that 20 minutes of this or 15 minutes of that is all that is required to look like a Hollywood star?
With so much information (and misinformation), it can be hard to decipher what fitness regimen will really deliver results. But truthfully, it’s not difficult at all to determine what workout will provide health benefits.
An easy way to get started is utilizing the F.I.T.T. principle. This acronym stands for Frequency, Intensity, Time and Type.
Frequency: This refers to how often you will exercise. When considering frequency of exercise, be sure to take into account recovery and rebuilding time.
Intensity: This is defined as the amount of effort or work that must be invested in a specific exercise workout. This requires a good balance to ensure that the intensity is hard enough to overload the body but not so difficult that it results in overtraining, injury or burnout.
Time: Time is simply how long each individual session should last. This will vary based on the intensity and type.
Type: What type of exercise will you be doing? Will an exercise session be primarily cardiovascular, resistance training or a combination of both? And, what specific exercises will you perform.
Using the FITT principle makes it easier to plan your workouts. The ACSM (American College of Sport Medicine) has F.I.T.T. guidelines both for cardiovascular work and strength training. For cardiovascular benefits, they recommend exercising for a frequency of 3-5 times per week, at an intensity equal to 60-85 percent of your maximum heart rate for a time of 20-60 minutes. For strength straining they recommend working out a minimum of two times per week at an intensity that is equal to 70-85 percent of your one rep maximum (maximum weight you can use for one rep) for 8-10 reps and 1-3 sets.
Planning a new fitness routine, or changing up your old one, by breaking it into the four F.I.T.T. principle pieces allows you to quickly create a workout plan that will truly provide you with results.
Here’s a quick example of both a cardiovascular and resistance workout program that utilizes the F.I.T.T. principle. Walk (Type) at 4 MPH (Intensity) for 45 minutes (Time) four times per week (Frequency). Perform exercises with dumbbells (Type) at 70% of your maximum 1 rep strength (Intensity) for 8-12 reps (Time) 3 times per week (Frequency).
YOUR CHALLENGE: Play with the FITT principles to change up your workout routine. Add in an extra bootcamp (frequency), try something new like yoga or zumba (type), bump up the intensity by using heavier weights or walking just a bit faster (intensity) and/or lengthen your exercise a little. You will be amazed by how small changes, made with purpose using the FITT principles, can change your FITTness level.
Now get out there and get FITT! Your body will love you for it!
For more information on the FITT Principle read here.
Even so, you can see why some feel confused about what kind of exercise program will work, especially when the media is constantly bombarding us with the latest “diet research” often times contradicting what may have been reported just weeks earlier. And what about those infomercials swear that 20 minutes of this or 15 minutes of that is all that is required to look like a Hollywood star?
With so much information (and misinformation), it can be hard to decipher what fitness regimen will really deliver results. But truthfully, it’s not difficult at all to determine what workout will provide health benefits.
An easy way to get started is utilizing the F.I.T.T. principle. This acronym stands for Frequency, Intensity, Time and Type.
Frequency: This refers to how often you will exercise. When considering frequency of exercise, be sure to take into account recovery and rebuilding time.
Intensity: This is defined as the amount of effort or work that must be invested in a specific exercise workout. This requires a good balance to ensure that the intensity is hard enough to overload the body but not so difficult that it results in overtraining, injury or burnout.
Time: Time is simply how long each individual session should last. This will vary based on the intensity and type.
Type: What type of exercise will you be doing? Will an exercise session be primarily cardiovascular, resistance training or a combination of both? And, what specific exercises will you perform.
Using the FITT principle makes it easier to plan your workouts. The ACSM (American College of Sport Medicine) has F.I.T.T. guidelines both for cardiovascular work and strength training. For cardiovascular benefits, they recommend exercising for a frequency of 3-5 times per week, at an intensity equal to 60-85 percent of your maximum heart rate for a time of 20-60 minutes. For strength straining they recommend working out a minimum of two times per week at an intensity that is equal to 70-85 percent of your one rep maximum (maximum weight you can use for one rep) for 8-10 reps and 1-3 sets.
Planning a new fitness routine, or changing up your old one, by breaking it into the four F.I.T.T. principle pieces allows you to quickly create a workout plan that will truly provide you with results.
Here’s a quick example of both a cardiovascular and resistance workout program that utilizes the F.I.T.T. principle. Walk (Type) at 4 MPH (Intensity) for 45 minutes (Time) four times per week (Frequency). Perform exercises with dumbbells (Type) at 70% of your maximum 1 rep strength (Intensity) for 8-12 reps (Time) 3 times per week (Frequency).
YOUR CHALLENGE: Play with the FITT principles to change up your workout routine. Add in an extra bootcamp (frequency), try something new like yoga or zumba (type), bump up the intensity by using heavier weights or walking just a bit faster (intensity) and/or lengthen your exercise a little. You will be amazed by how small changes, made with purpose using the FITT principles, can change your FITTness level.
Now get out there and get FITT! Your body will love you for it!
For more information on the FITT Principle read here.
Saturday, June 11, 2011
Weekly Challenge #24: Beyond Basic Training
(aka Back to Basics)
This week's challenge is a bit of a review from some prior weeks as well as a reminder to get back to the basics.
Lorri Ann's top three tips to "make your body a mean, calorie-burning machine!" are:
HYDRATE!! Drinking 80-100 ounces of water a day can boost your metabolic rate by 30% and helps you burn one-third more calories all week long. Your liver, which is an internal fat-flusher, needs lots of water to work properly. Bonus: Because hydration prevents fatigue, you'll have way more energy. So drink up!
DO MINI-MEALS "Grazing encourages your body to use fat for energy." Start drinking water as soon as you get up; "break fast" to kick start your metabolism, then aim to eat "meal snacks" (200-300 calories each) every 2 to 4 hours.
PUMP IRON, ALREADY! "There's this myth still out there that women can somehow bulk up with weight-lifting, but it's so not true. You will build lean muscle mass and lose inches!"
Your challenge this week: Get back to basics. Be sure you are hydrating properly every single day, focus on eating often (the right foods, of course!) and add an extra day of weight lifting to your routine or challenge yourself to increase the amount of weight you are lifting. Your body will love you for it!
Have a great week!
This week's challenge is a bit of a review from some prior weeks as well as a reminder to get back to the basics.
Lorri Ann's top three tips to "make your body a mean, calorie-burning machine!" are:
HYDRATE!! Drinking 80-100 ounces of water a day can boost your metabolic rate by 30% and helps you burn one-third more calories all week long. Your liver, which is an internal fat-flusher, needs lots of water to work properly. Bonus: Because hydration prevents fatigue, you'll have way more energy. So drink up!
DO MINI-MEALS "Grazing encourages your body to use fat for energy." Start drinking water as soon as you get up; "break fast" to kick start your metabolism, then aim to eat "meal snacks" (200-300 calories each) every 2 to 4 hours.
PUMP IRON, ALREADY! "There's this myth still out there that women can somehow bulk up with weight-lifting, but it's so not true. You will build lean muscle mass and lose inches!"
Your challenge this week: Get back to basics. Be sure you are hydrating properly every single day, focus on eating often (the right foods, of course!) and add an extra day of weight lifting to your routine or challenge yourself to increase the amount of weight you are lifting. Your body will love you for it!
Have a great week!
Tuesday, June 7, 2011
Saturday, June 4, 2011
Weekly Challenge #23: Build a New Healthy Habit
Your challenge this week is to create a new healthy habit (or break an old unhealthy one). Here's a great article on the topic:
"Research has proven that it takes 21 days to form a habit. Habits are an essential part of our life, without them we would fail in most things we try to accomplish. They help us to reach specific goals, stay focused along the way and keep on pushing when the going gets touch. At the same time, non-supportive habits can keep us from moving forward or even hurt our well-being. As Dr. Andrew Weil says, anything you do with repetition and emotion will become your reality. If you’re not satisfied with your current experience, examine your habits.
Athletes know too well how important it is to stick to habits, especially in training. But most people struggle with their day to day practice of habits and if you are one of them fear no more. You too can change your bad habits into a good one, just take 21 days and you will be well on your way to become a changed person.
Whether you want to practice personal journaling or learn how to play the violin doesn’t matter. Even to change negative habits into positive ones takes time. The problem for most people is that they actually try to attack their issues with too much fervour in the beginning and then give up if they don’t see instant results.
I can’t recount how many times I have tried to lose weight in the past. The problem though was in me simply trying and not doing. It’s kind of a wishful thinking phenomena where we wish for the best but fail in the actual doing part of the whole situation. Please feel free to use the suggestions below to help you get on track and use the next 21 days to form a new habit.
The 21 day habit practice
1.First of all, you will need to be clear on your intentions. Do you really want to play the violin? or was this wish merely conceived when your best friend showed you their instrument.
2.Once you are absolute certain you want to follow through with this, here is what you do. First write down your intentions. It is important you use positive affirmations to write these goals.
3.It helps if you can identify your why. Why do you want to play the violin, lose weight, run a marathon, etc. The bigger your conviction, the easier it will be be for you to make the transition.
4.Create diversions to help you stay on track. If there is a specific weakness you battle that stops you from progressing and practicing every day, try to find ways to distract you from the negativity. It will help to keep you on track. Total honesty with yourself goes a long way here.
5.Celebrate each step, regardless how tiny it is. You need all the help you can get to keep motivated. It also helps to enlist the support of friends or family members. People who can motivate you to keep on going.
6.Stay clear of negative people. There will be those who try to sabotage you. This doesn’t even have to be intentional. It could evolve from a negative statement aimed at you, or even a deep rooted belief you had since you can remember. Any trigger that could bring this out should be avoided.
Use the following tools to help you on your 21 day mission
Positive affirmations are a great tool to keep you mentally stimulated. Practice them daily by saying “I am thankful for having lasted another day”. Before long, the 21 days are over and your new habit is cast in stone – or close to.
You can also use the power of gratitude quotes or pictures to keep you visually empowered. Stick them on your fridge, in your office, next to your bed, in the loo or wherever you will be reminded that it only takes 21 days to form a habit."
SOURCE: http://www.iamthankful.com/science/21-days-to-form-a-habit-you-can-do-it
"Research has proven that it takes 21 days to form a habit. Habits are an essential part of our life, without them we would fail in most things we try to accomplish. They help us to reach specific goals, stay focused along the way and keep on pushing when the going gets touch. At the same time, non-supportive habits can keep us from moving forward or even hurt our well-being. As Dr. Andrew Weil says, anything you do with repetition and emotion will become your reality. If you’re not satisfied with your current experience, examine your habits.
Athletes know too well how important it is to stick to habits, especially in training. But most people struggle with their day to day practice of habits and if you are one of them fear no more. You too can change your bad habits into a good one, just take 21 days and you will be well on your way to become a changed person.
Whether you want to practice personal journaling or learn how to play the violin doesn’t matter. Even to change negative habits into positive ones takes time. The problem for most people is that they actually try to attack their issues with too much fervour in the beginning and then give up if they don’t see instant results.
I can’t recount how many times I have tried to lose weight in the past. The problem though was in me simply trying and not doing. It’s kind of a wishful thinking phenomena where we wish for the best but fail in the actual doing part of the whole situation. Please feel free to use the suggestions below to help you get on track and use the next 21 days to form a new habit.
The 21 day habit practice
1.First of all, you will need to be clear on your intentions. Do you really want to play the violin? or was this wish merely conceived when your best friend showed you their instrument.
2.Once you are absolute certain you want to follow through with this, here is what you do. First write down your intentions. It is important you use positive affirmations to write these goals.
3.It helps if you can identify your why. Why do you want to play the violin, lose weight, run a marathon, etc. The bigger your conviction, the easier it will be be for you to make the transition.
4.Create diversions to help you stay on track. If there is a specific weakness you battle that stops you from progressing and practicing every day, try to find ways to distract you from the negativity. It will help to keep you on track. Total honesty with yourself goes a long way here.
5.Celebrate each step, regardless how tiny it is. You need all the help you can get to keep motivated. It also helps to enlist the support of friends or family members. People who can motivate you to keep on going.
6.Stay clear of negative people. There will be those who try to sabotage you. This doesn’t even have to be intentional. It could evolve from a negative statement aimed at you, or even a deep rooted belief you had since you can remember. Any trigger that could bring this out should be avoided.
Use the following tools to help you on your 21 day mission
Positive affirmations are a great tool to keep you mentally stimulated. Practice them daily by saying “I am thankful for having lasted another day”. Before long, the 21 days are over and your new habit is cast in stone – or close to.
You can also use the power of gratitude quotes or pictures to keep you visually empowered. Stick them on your fridge, in your office, next to your bed, in the loo or wherever you will be reminded that it only takes 21 days to form a habit."
SOURCE: http://www.iamthankful.com/science/21-days-to-form-a-habit-you-can-do-it
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