Weekly Challenge #37: You with YOU

This week's post comes from a friend of Lorri Ann's, who talks about the most important relationship in our lives...

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You with You from Cheryl Richardson:

Last night, while having a small dinner party, I listened in on a conversation between my dear friends, Nancy and Max, as they discussed the joys of living alone.

Max has lived by herself for over twenty years and when Nancy asked how it felt to be alone for so long, Max replied, "I'm not alone, I'm in a relationship with myself." As Nancy and I smiled at her answer, Max added, "some people see the word alone as meaning 'all by myself,' but I see it differently. To me, the word alone means, 'all one.' I'm in a relationship with myself and all that exists in the Universe."

What a beautiful perspective. If more of us remembered that we are, first and foremost, in a relationship with ourselves, we'd make it a priority to practice better self-care. We'd engage in those simple, meaningful activities that create memorable moments - the kind of moments that leave us wondering "why don't I do this more often."

This week, stop wondering and start doing. Here are a few ideas to get you started...

Take yourself out on a fun date - go to a movie on your own, enjoy a spontaneous afternoon foot massage, or go to a driving range and hit a bucket of balls.

Give yourself a treat like using linen spray or essential oils on your sheets before going to bed.

Go have a cup of coffee or a glass of wine with a good book or your journal instead of with a friend or your computer or phone.

Take a walk or go for a run in a place you've never been before.

Lie at the beach or on the grass and simply listen to the waves, the wind in the trees, or watch the clouds float by in the sky.

Create a few moments for yourself this week!
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This week's challenge: At least twice this week (and hopefully more!) create some time for yourself, and foster your relationship with YOU.

Weekly Challenge #36: Get (and STAY) Hydrated!

Yes, I'm going to sound like a broken record here. But really, there are few things as important to your health as WATER. Its simple, doesn't take any time, and its even FREE. And yet so many don't drink enough water to keep their body hydrated and performing at its best.

Here is a reminder about WHY water is so important:

Other than the fact that water tastes refreshing and clean, there are so many other benefits of drinking 80 ounces or more of water every day. Here are just a few…
•Being hydrated reduces/eliminates headaches
•Being hydrated fights fatigue/give you energy
•Drinking water is an appetite suppressant (most of the time that you think you are hungry, you are actually thirsty)
•Water helps kidney functioning properly
•Water helps Liver metabolize and flush out fat and toxins
•Burn 30% more calories when hydrated
•Being hydrated will give you beautiful skin and hair
•Your body is over 80% water (need I say more)

But wait, there’s more! Drinking water at the correct time maximizes its effectiveness on the Human body as well:
•2 glasses of water after waking up; helps activate internal organs
•1 glass of water 30 minutes before a meal; helps digestion
•1 glass of water before taking a bath; helps lower blood pressure
•1 glass of water before going to bed; avoids stroke or heart attack

Convinced yet? I hope so!!

Your challenge this week: Drink 80-100 ounces of water every single day. Get 40 of those ounces in by noon.

Get hydrated and stay hydrated - your body will love you for it!

Weekly Challenge #35: Try something NEW!

As the summer comes to an end, I have been finding myself in a rut. I am doing the same things on the same days week after week after week and it feels like Groundhog Day. Nothing feels new or fresh? Am I alone? Or do some of you feel the same way too?

This week's challenge is about breaking out of the rut, monotony, doldrums or whatever you want to call it...Trying something new might lead to a fun new hobby, a healthy new habit or even new friends or adventures.

Your challenge: Try something NEW! Try a new workout class, a new recipe, a new activity, a new book, etc. Change things up a little bit, and enjoy!

Weekly Challenge #34: I'll have a side of Butt and Thighs please!

This week is all about adding a little bit of butt and thigh work to your regular workout. All it takes is 5 to 10 minutes a day to get even more Bootie-licious than you already are!

Here's the workout:
Butt Bumps
Lunges
Butt Blasters
Leg Lifts

Your challege: Do 4 sets of these moves, with 20 repetitions of each, every day this week.

Order up a set of butt and thighs with your regular workout this week. Your body (and your BOOTIE) will love you for it!

Weekly Challenge #33: Fueling up with protein shakes

(Image via Get Natured)

With the overwhelming variety of sports foods available today, it can be difficult to figure out what to eat to fuel your workouts. Before gels, bars, or sports drinks, though, it is important to note that the best way that you can prepare your body for a workout is to properly recover from your previous workout. Your recovery foods should include protein for muscle recovery along with glycogen-replenishing carbohydrates.

Benefits of protein:

• Builds lean muscle tissue and aids in muscle recovery after workouts
• Helps to keep blood sugar even to avoid "bonking" during exercise
• Prevents carb and sugar cravings and mood swings that come with fluctuating blood sugar levels
• Works with carbohydrates to replenish your glycogen stores after long workouts, helping to prepare your body for your next workout
• Gives your meals staying power by helping you to feel full longer 

How should I refuel after a workout?

Most dietitians recommend consuming a post-workout snack or meal that contains a moderate amount of protein (10-20 grams) within 30 minutes. A 2009 study published in the Journal of the American Dietetic Association found that consuming more than 30 grams of protein in a single sitting didn’t help muscles any further than more moderate amounts. Active.com recommends following the 30/30 rule: eat less than 30 grams of protein in less than 30 minutes post-workout. (source)

Mama Bootcamp is now offering Shakeology protein shakes! Check with a coach for a sample!

Weekly Challenge #32: Do Unto YOURSELF

This week is all about YOU. Be kind to YOU. Do nice things for YOU. Remember what is special and what you love about YOU.

This challenge may seem easy, but I'm betting many will have a hard time with it.

Your challenge: Say one nice thing about YOU to yourself daily! Extra bonus points for writing that nice thing down and posting it where you can see it often.

There is only one YOU in all time. How amazing is that?

Have a great week!

Meet Coach Sharon

How did you find Mama Bootcamp?
While I was welcoming guests at our annual New Year's Eve party my neighbor asked me to consider starting the year with a new routine. She had previously attended Mama Bootcamp and wanted to get back in the lifestyle of healthy eating and fitness.

What is your favorite healthy snack?
Baked chips and salsa followed closely by celery and almond butter.

Besides being a Mama Bootcamp Coach, what other ‘hats’ do you wear?
I am a wife, a mom to two teenage boys, and work as a systems analyst for a non-profit mental health agency. I serve as the minister of music and small groups' minister at my church. In the my churches denomination I serve as the network leader and am in charge of facilitating connection, communication, and care.

What do you like to do in your free time?
Free time is a rare commodity, but when I can find it I love to spend time with the family either playing games or enjoying the outdoors together. Now that I am getting back in shape I hope to spend my summer on the kayak and my winter on the ski slopes. I look forward to returning to the top of half-dome and hope to pick up rock climbing in the near future (El Capitan, here I come!).

What is your favorite part about being a coach and being on the Mama Bootcamp team?
My favorite part of being a coach is definitely the mamas. They are an exceptionally encouraging and empowering group of women. I am thrilled to have a part supporting and assisting each of these lives in their pursuit of being the strong women they have decided to be.

Sharon before and after: