Living a fat burning life and The Biggest Loser

There are a couple of new and great things on the Mama Bootcamp blog that we would like to call your attention to!

First, a link to an Active.com article entitled "4 Ways to Live a Fat Burning Life" has been added to the Mama Bootcamp Favorites on the right side of this page. The article is a fantastic read and is definitely worth checking out.

Secondly, Mama Bootcamp's own Lorri Ann Code recently created a video in response to a casting call from television's The Biggest Loser. You can now see that video on the MBC videos page (scroll to the bottom of the list). Enjoy!

Giveaway coming soon!

We have something exciting happening on the MBC blog!

CSN Stores has generously furnished a $35 gift certificate to Mama Bootcamp and we are hosting a giveaway on the blog! From fitness equipment to cookware or even a leather briefcase, CSN Stores has over 200 online stores where you can find just about anything.

Details coming soon!

*Please note that products can only be shipped within the US and Canada.

A new way of thinking - Rewards

I have been thinking a lot lately about how I reward myself for a job well done. Instead of rewarding myself with a hot bath, pedicure, or new pair of jeans for my new body, I have recently been rewarding myself with food. Food that might taste good, but is certainly not good for my body or for working toward my goals. It is fine to have a treat once in a while if my diet is generally tight, and my exercise is on point, but letting a "treat" turn into a habit is not a good idea.

I recently read an interview with Drew Carey, who has been working hard at changing his habits, his weight, and his lifestyle. Something he said stuck with me, and is really changing my thinking:

"Eating crappy food is not a reward - its a punishment."

I'm not sure truer words have ever been spoken.

Read the full story/interview here: http://www.parade.com/health/2010/09/26-drew-carey.html

Motivation...from OPRAH!

(via Coach Marilyn)

Many of you have changed your diet, filling your meals with fruits, vegetables and whole grains instead of refined and processed foods. You've pushed your body further than you thought you could go exercising every day. You've woken up hungry…eaten a good breakfast…and cut off your eating two to three hours before your bedtime. You've changed your whole lifestyle. Great start!(Oprah - Jan 2006)

"The key to staying motivated is putting your health at the forefront of why you're working out. And go ahead and admit it—don't you feel better when the workout is over? Applaud yourself each time, and keep doing it.

For exercise, the key is to push — challenge your body, continually and consistently. Even if you started slow, you will build. In each workout, you can begin at a level that's comfortable for three minutes. Add a tenth of a point every minute until you feel that you're working at least at a level 7 out of 10. Every day do at least a tenth of a point higher than the day before.

As I said before, I started my team at 3.0 speed and 3.0 incline, although I knew they were capable of more. But we warmed up and cooled down at 3 and 3 the first week. By the end of the 12th week, we started at 4.0 and 4 incline and that was our cool down! It was so easy it felt like a backrub.

You are probably already surprised at how quickly you're strengthening and improving. And strength over time equates to power.

That, my friends, is the true goal in life to become a powerful force for your own goodwill.

Realize that this isn't just about your lifestyle, or even reaching a goal. It's about your whole life. It's about your heart…pumping blood…pumping love through your veins and being the most alive you can be—for yourself and the people who love you and need you. It's about giving to yourself—knowing you are worth the time, worth the challenge, worth the commitment to take care of yourself.

Yes, your body has changed, but more importantly, you've begun to strengthen your spirit. It's the most powerful feeling you can stir up in yourself!

The most important thing now is for you to build on what you've begun. Take what you've done in this 12 weeks. Develop your own system and plan based on everything you've learned. Make the decision for yourself that you're going to make this work—that you are going to be fit and full of life—for the rest of your life.

Claim your power!"



These are words from Oprah back when she was doing her "bootcamps" around 2005-2006. I wanted to share these words because weight is a very personal issue for 67 percent of obese folks who make up America. The point is, we will not be able to defeat the weight without a plan of attack that includes exercise and food control.


(She continues).................You're just fooling yourself if you think otherwise. There are some people genetically coded to "get away" with no exercise; who can eat "anything" they want. But Oprah says: "And did you ever notice the people who say they can eat "anything" really don't eat everything and volumes of it. And the stars that say they hardly exercise…well let me assure you they hardly eat either. They push the same piece of lettuce around on their plate for an hour or take a bite (just one) out of a piece of cake—and leave the rest."

We want you to have good luck with Mama Bootcamp just like Oprah wanted for her followers in her bootcamp program.. Luck doesn't come without preparation and opportunity. Prepare yourself for the opportunity that awaits you to be healthier and to be your best.

For more pep talks - go to this link.

http://www.oprah.com/health/Oprahs-Boot-Camp-Pep-Talks/1

Woot WOOT!!!!!

New Years Day Polar Bear Plunge in Orangevale!

New! Videos page

A new MBC Videos page has been added to the Mama Bootcamp blog! This page contains body care and workout videos featuring our own Lorri Ann Code. Check it out!

Fighting the blahs: Allibrew's "bag of tricks for staying buoyant"

This post, written by Food Coach Allison Brewer (aka Allibrew), describes her "Bag of Tricks for Staying Buoyant".

This time of year can be a mixed bag of emotions for many people. The holidays apply pressure to be jolly. To bake and shop. To wrap and invite. To consume. The cloudy skies and early setting of the sun can keep us inside and away from the things that feed our souls (like friends and exercise) and drive us to the things that feed our bodies (although not well), like snack foods and eggnog lattes... CONTINUE READING

What is on your list?

New! Printable Resources

Have you noticed the new Printable Resources link on the left side of this blog? This cool new page contains links to all kinds of fabulous resources that you can view online, download, and print. Take a look!

Pump Up your Motivation!

So......it's cold, wet and rainy. In thinking about the upcoming fall/winter months and how the darker, cooler days and nights affect our running, it's important to pump up your motivation. It is normal to have motivation problem during the Winter, so how do we attack this issue? Here is one way:

The Inspiration Muscle by Jeff Galloway.
When you're tentative about your motivation getting out the door for a run, if often helps to read (possibly out loud) the following list of benefits you receive after running:

*Your attitude is better after every run
*Stress is released, often completely dissolved
*Natural body chemicals (endorphins) relax the body, reducing or eliminating muscle aches and pains
*Your spirit is engaged, leaving you with feelings of accomplishment, confidence, and strength.
*Body and mind are connected, giving you the confidence that comes with being a more "complete" person.
*Your right brain is engaged, energizing your creative and imaginative resources.
*You're learning connections to hidden inner resources which kick in whenever you're under stress.

YES!
***
Coach Marilyn

Seasonal produce

Eating produce that is in season where you live offers a multitude of benefits. Not only will you be eating "green" by reducing the amount of travel that your food requires to get to your table, but your health will benefit as well. Produce that is grown near where it is sold is fresher, healthier (fewer nutrients are lost because it hasn't traveled for days to get to you), and tastes better. 

Here are a few resources to help you find fresh produce near you:

• Local Harvest will help you to locate farmers' markets and family farms near you
• What's in season? This list (also available on the Mama Bootcamp Printable Resources page) will help you build your shopping list!
• Placer Grown- if you live near Placer County, California, this website is incredibly helpful!

Motivational Monday

"Dreams are illustrations from the book your soul is writing about you."

~ Marsha Norman

Trainer tip - Music is Motivational!

CREATE A MOTIVATING PLAYLIST!!!!

Published 06/06/2008 in Runner's World Mag
Playlist plan: Strong lyrics

Why it works: A 2006 study at York St. John University in the U.K. found that students could hold a 2.4-pound weight straight out in front of their bodies at shoulder height for up to 10 percent longer when they listened to motivational pop or rock music for an entire torturous session. The all-music workout beat out listening to white noise and listening to music for only part of the time. But the key is to choose tracks with lyrics that get you amped you up--yes, even if they include the words "Don't Stop Believin'."

I think any sane woman would enjoy the motivational ditties below. But I won't be offended if you decide to sub in a few of your own go-to tunes; pretty much anything you recklessly belt out in the shower or your car is on the money. One tip: Songs that mention specific actions ("Jump!"), particularly those that include body parts ("Put your hands in the air!"), will really light a spark under you when you're struggling to finish that final set of lunges.


Just The Way You Are - Bruno Mars
Like a G6 - Far East Movement
So Big - Iyaz
Teenage Dream - Katy Perry
Only Girl - Rihanna
Club Can't Handle Me - FloRida
Some Kind of Wonderful - Grand Funk
I Gotta Feelin - Black Eye Peas
Dynamite - Taio Cruz
Take It Off - Ke$ha

That's 10 of Coach Marilyn's picks - what are YOURS?

"Eat this, not that!" shopping list

A while back, Lorri Ann Code and Allison Brewer appeared on Fox 40 news in a segment called "Eat this, not that!" The story featured high fat and calorie foods and offered quick and easy alternatives that were much healthier. (See segments here). 

Here is a shopping list for those quick and easy meals! (You can download a printable copy by clicking here.)

Meal	Ingredients
Homemade tacos	-Lean ground turkey or can of black beans
	-Mexican seasoning
	-Corn tortillas
	-Romaine lettuce
	-Chopped tomatoes
	-Shredded cheese (optional)
	-Avocado slices or guacamole
Homemade wrap	-Whole grain lavash bread
	-Hummus or cream cheese
	-Chopped/shredded veggies (lettuce, spinach, carrots, cabbage, onion, etc.)
	-Turkey deli meat or toasted veggie burger
Veggie burger	-Veggie burger patties
	-100 calorie burger thins
	-Lettuce, tomatoes, onions
Sweet potato oven fries	-Garnet yams
	-Olive oil
Breakfast pita	-Whole grain pita (1/2 per person)
	-Scrambled eggs
	-Shredded cheese (optional)
	-Chopped veggies
Pita pizza	-Whole grain pita
	-Canned chopped tomatoes or pasta/pizza sauce
	-Shredded cheese
	-Chopped veggies
Breakfast pita with cream cheese and/or jam	-Breakfast pita (any flavor)
	-Cream cheese (optional)
	-100% fruit jam (optional)

Food Rules

These tips are taken from (some paraphrased) Michael Pollan's "Food Rules". The book goes into detail about each of these (and more- there are 64, total). Some of these are funny but they are all very true!

1. Eat food. Mostly Plants. Not too much.
2. Don't eat anything your great-grandmother wouldn't recognize as food.
3. Don't eat anything that won't eventually rot.
4. Avoid food products that make health claims.
5. Pay more, eat less.
6. Eat slowly, with other people whenever possible, and always with pleasure.
7. If it arrives through the car window, it isn't food.
8. Eat all the junk food you want--as long as you cook it yourself.
9. Avoid food products containing ingredients that are a) unfamiliar, b) unpronounceable, c) more than five in number, or that include d) high-fructose corn syrup.
10. Shop the peripheries of the supermarket and stay out of the middle.
11. Get out of the supermarket whenever possible. (Use the Farmer's Market)
12. Eat mostly plants, especially leaves.
13. You are what, what you eat, eats too.
14. Eat well-grown food from healthy soils.
15. Do all your eating at a table.
16. Don’t get your fuel from the same place your car does. (Think "snack shop" at Chevron!)
17. Consult your gut. (Eat until you’re 4/5 full.)
18. Cook and, if you can, plant a garden.
19. Be the kind of person who takes supplements. (Although don’t necessarily take supplements).
20. Eat more like the French. Or the Italians. Or the Japanese. Or the Indians. Or the Greeks.
21. Regard non-traditional foods with skepticism.
22. Don’t look for the magic bullet in the traditional diet.
23. Have a glass of wine with dinner.
24. Pay more, eat less.
25. Eat Meals.
26. Eat wild foods when you can: Wild greens have higher levels of useful phytochemicals and omega-3 fatty acids. Wild fish have higher omega-3 levels than grain-fed farmed fish.
27. If it’s a plant, eat it. If it was made in a plant, don’t.
28. Don’t eat breakfast cereals that change the color of your milk.
29. Buy smaller glasses and plates.
30. It's not food if it's called by the same name in every language. (Think Big Mac, Chee-tos or Pringles.)
31. Spend as much time enjoying the meal as it took to prepare it.
32. Break the rules once in a while.

Motivational Monday

"Forgiveness is a gift you give yourself."

~ Suzanne Somers

Eating for Immunity class THIS SATURDAY!

Join Lorri Ann Code and Allison Brewer for this two hour workshop at Whole Foods Market in Sacramento. Space is limited, to please SIGN UP TODAY!

Saturday, November 20th

Mama Bootcamp presents: Eating for Immunity

Noon to 2pm 

$20 to benefit WEAVE

Learn how eating well and caring for your body can bolster your immune system during cold and flu season. Think that eating healthy takes too long? Think again! This class will cover healthy meals and snacks that you can prepare quickly for your whole family. You will also learn about the importance of self-care to nurture yourself through cold and flu season and beyond.

To register for this class online, click here.

For questions, please contact Lorri Ann or Allison. We hope to see you there!

Split Pea Soup

Looking for healthy comfort food that's easy to make? Try this split pea soup from GetNatured!

Simple Split Pea Soup
1 1/2 cups split peas (green, yellow, or a mix), sorted and rinsed
6-8 cups of water
2 Tbsp olive oil
1 onion, chopped
2 carrots, chopped
1-3 tsp liquid smoke (to taste, optional)
Sea salt (about 1 Tbsp) and fresh cracked black pepper to taste

1. Heat the olive oil in a soup pot and add the onions and carrots. Saute until the onions are lightly browned.
2. Add the remaining ingredients and simmer, partially covered, for about an hour. Serve the soup topped with homemade croutons.

To make croutons, I chopped up the heals of a few loaves of bread that were lingering in my fridge for just such an occasion. I tossed them with olive oil, salt, fresh chopped parsley, and minced garlic and baked them at 300 degrees until they were crunchy (about 25 minutes, turning once or twice).

Tip: Double the recipe and portion out leftovers into single serving reheat contains for easy grab-and-go lunches!

Motivational Monday

"All our dreams can come true if we have the courage to pursue them."
~Walt Disney

Kim found her MOJO!

Here's her story:


A year ago I decided to make some major changes in my life. While I did not have any serious health issues, I was overweight, had high blood pressure, was exhausted and out of shape. I decided it was time to focus on my health along with transitioning from a corporate career to purpose-driven ventures. For the past decade I had been completely focused on my family and my career which left little to no time for myself. I was an occasional runner but did not make it the priority that it needed to be to keep healthy and fit.

As I left my corporate job and decided to renovate my life, I looked into ways to get in shape. I was turning 50 this year and wanted to set fitness goals for myself. I decided to join a bootcamp and train to become a tri-athlete. I looked at various options and chose Mama Bootcamp. I like working out with other women for the camaraderie and support. I also liked that many of the women were first time tri-athletes so I was in good company.

As I began training with Mama Bootcamp I was apprehensive about the swimming part of the Tri training. I am a strong swimmer, I grew up at the beach in San Diego, but I had never swam competitively and, hence, did not have form or technique. The boot camps began and it was very difficult at first. I had not had any strength training or regular core workouts in a long time. It was difficult to do even some of the basic exercises, but I stuck with it and went to 2 to 3 boot camps a week and then started the Tri training a month later. The coaches were very motivating and made the work outs fun.

It has been an amazing experience! I competed in 4 triathlons over the summer, I climbed the back side of Half Dome in Yosemite, I hiked 100 miles over 9 days and I am training to run the California International Marathon in December. I am in the best shape I have ever been in for a very long time, possibly my entire life! In the 6 months I have worked out with Mama Bootcamp I have lost a total of 53 inches and reduced 9% body fat. Working out with the coaches and women of Mama Bootcamp has been a life changing experience. It is a fun and supportive environment where I am getting in shape and spending time with amazing women.

I look back at my last ten years and I affectionately refer to them as my ‘Fat Forties’….Now I look at turning 50 this year and I call this next decade my ‘Fit Fifties’…I can’t wait for all the adventures that I am fit to enjoy!!

Kim in 2009:
Kim in 2010 (on Half Dome!):

And here's Kim herself:

Bored with food? Go exploring!

Does your grocery list look the same every time you go to the store? It's time to shake things up!

 

Here are two things to try:

1. Try one new veggie and/or fruit each week. Peruse the produce section of your supermarket to find something that you haven't had before (or haven't had in awhile). Pomegranates are beginning to appear in stores- how long has it been since you had one? (Tip for opening a pomegranate.) 
2. Visit the bulk foods section and choose a new-to-you whole grain. Use in place of rice in a dish, top with roasted veggies, or serve warm for breakfast with fruits and nuts. One excellent grain to try is farro.  

Need some help with cooking new grains? Check out this website.

Feel free to share you discoveries and recipes in the comments!

Motivational Monday

"Its never to late to be who you might have been."

~George Elliot

Quinoa and apple salad

Ingredients

Serves 4

• 1/4 cup raw whole almonds
• 1 cup white quinoa
• 1 teaspoon honey
• 1 tablespoon finely chopped shallot
• 1 teaspoon curry powder
• 1/4 teaspoon coarse salt
• 2 tablespoons fresh lemon juice
• Freshly ground pepper
• 2 tablespoons extra-virgin olive oil
• 2 tablespoons dried currants
• 1 small McIntosh apple, cut into 1/8-inch-thick wedges
• 1/4 cup loosely packed fresh mint leaves, coarsely chopped, plus more for garnish

Directions

1. Preheat oven to 375 degrees. Spread almonds on a rimmed baking sheet; toast in oven until lightly toasted and fragrant, about 7 minutes. Let cool; coarsely chop nuts.
2. Rinse quinoa thoroughly in a fine sieve; drain. Bring 2 cups water to a boil in a medium saucepan. Add quinoa; return to a boil. Stir quinoa; cover, and reduce heat. Simmer until quinoa is tender but still chewy, about 15 minutes. Fluff quinoa with a fork; let cool.
3. Whisk together honey, shallot, curry powder, salt, and lemon juice in a large bowl. Season with pepper. Whisking constantly, pour in oil in a slow, steady stream; whisk until dressing is emulsified. Add quinoa, currants, apple, mint, and nuts; toss well. Garnish with mint.

Per serving: 304 calories, 14 g fat, 0 mg cholesterol, 38 g carbs, 154 mg sodium, 8 g protein, 5 g fiber

Source: Marthastewart.com: Quinoa-and-Apple Salad with Curry Dressing - Martha Stewart Recipes 

The Skinny on Obesity in America

This infographic really puts into perspective how big (literally) the obesity epidemic is in the US.

(Please click graphic to enlarge, if necessary.)

Source: EllipticalTrainers.org

Motivational Monday

"Coming together is a beginning. Keeping together is progress. Working together is success. " ~Henry Ford

Motivational Monday

"As we begin to take action toward the fulfillment of our GOALS and DREAMS, we must realize that not every action will be perfect. Not every action will produce the desired result. Not every action will work. Making mistakes, getting it almost right, and experimenting to see what happens are all part of the process of eventually getting it right..." ~Jack Canfield

Crockpot lentil soup

You have better things to do that spend hours cooking dinner, right? Here's a quick and easy soup that you can put in the crockpot in the morning and have dinner waiting for you when you get home in the evening.

Crockpot Lentil Soup
Serves about 4
6 cups chicken or vegetable broth
1 cup lentils, rinsed and picked over
2 medium carrots, finely diced
1 small onion, finely chopped
2 celery stalks, finely diced
3 tablespoons uncooked brown rice (or other grain)
2 tablespoons minced garlic
1 teaspoon herbes de Provence or dried thyme
1/2 teaspoon salt
Dash of ground pepper
Chopped fresh parsley for garnish

1. Stir together all ingredients except parsley in a crockpot. Cover and cook on low for 8 hours or on high for 4-5 hours. Tip: Use a food processor to chop the carrots, onion, celery, and garlic together to make the prep super fast.
2. Optional: Remove some of the soup and puree in a blender then return it to the pot or use a stick blender to partially puree the soup. 
3. Serve topped with fresh parsley. Goes well with a hearty whole grain bread.

Recipe adapted from "French Lentil Rice Soup" in The Costco Connection, October 2010

Trainer Tip: Running Stairs

Stair running is a great, high-intensity workout that helps build speed, power and cardiovascular fitness. Stair running is also a great addition to any agility training program because it builds quickness and foot speed while getting an excellent sprint workout.

Running stairs provides a cardiovascular benefit similar to that of running and is a great way to build sprint power. Many athletes run stairs at a stadium, but you can also look for a local outdoor stairway or a stairwell in a building with about a hundred steps.

If you haven't done stair workouts before, you should plan to start slowly and gradually build up your time and intensity. Stair running uses muscles you may not have used before and overdoing your first workout will result in unnecessary muscle soreness.

Stair Running Guidelines
- Make sure you warm up prior to your stair running workout.
- Begin by walking one step at a time.
- Avoid running stairs on your first few workouts.
- Do no more than two stair workouts a week.
- By week three you can begin running, perhaps two steps at a time.
- Use the return to the bottom as your rest interval, and then do another set.
- Work up to about ten sets per workout.
- Add stair running into you workout routine on your high-intensity training days or as part of an interval training workout.

Always stop your workout if you notice any injury warning signs.
source

Marilyn Delgado
Mama Bootcamp Elk Grove
[find your mojo]

Eating for Immunity

Please join Lorri Ann Code and Allison Brewer for this two hour workshop at Whole Foods Market in Sacramento!

Saturday, November 20th

Mama Bootcamp presents: Eating for Immunity

Noon to 2pm 

$20 to benefit WEAVE

Learn how eating well and caring for your body can bolster your immune system during cold and flu season. Think that eating healthy takes too long? Think again! This class will cover healthy meals and snacks that you can prepare quickly for your whole family. You will also learn about the importance of self-care to nurture yourself through cold and flu season and beyond.

To register for this class online, click here.

Eat THIS not THAT

Lorri Ann and food coach Allison Brewer (aka AlliBrew) appeared on Fox 40 to give some pointers on healthier eating. Some of the information just might surprise you! Click on the links below to see the show.

Breakfast


Lunch/Dinner


Is it just me, or did watching that make you HUNGRY (for good food, of course).

Motivational Monday

"Courage is not the absence of fear, but rather the judgment that something else is more important than fear." ~Ambrose Redmoon

Sunday Success Story!

Pauline Chetcuti is rocking Mama Bootcamp! She just finished her first 12 week session and is on the way to the wedding dress of her dreams. She's lost 18 pounds, 11% body fat and 32.5 inches since she's started, not to mention 2 pants sizes! Pauline has consistently gone to bootcamp three times a week, and her goal for her next session is to attend 4 times a week. She has started jogging, is rocking the 8 pound weights and stacked side plank position.

Way to go Pauline!

Take a deep breath!

Here's a training tip from yoga coach Maria:

Breathing is one of the greatest POWER tools we have. It connects us to the life of our bodies, relaxes our minds and increases oxygen.

Take 3 deep breaths and hold for the count of 10 on the third breath. Repeat 5 times 3 times a day!

Name 3 things you are grateful for!

Decide to live a Healthy and Happy Day Every Day!

Motivational Monday

"Your prime purpose in this life is to help others.  And if you can’t help them, at least don’t hurt them. " ~Dalai Lama

Success Stories from Elk Grove

Sara Rouse lost 1.7% body fat and 5.75 inches in 6 weeks! She is also working towards a 10 minute mile (her starting mile was 12:19, she is already down to 11 minutes, having shaved off a full 1:19)!

Tonya Fowler lost 1% body fat and 11 inches

Kristi Petrinovich lost 1.4% body fat and 3.5 inches

Awesome job ladies!

Trainer Tip: FEEL YOUR POWER!

From Coach Marilyn:

When you can do 12 reps of a move with perfect form for two workouts in a row, it's time to increase the amount you're lifting by up to five percent, says Wayne Westcott, Ph.D., author of Get Stronger, Feel Younger.

So in other words - GET THOSE 8's in your hands!!!

Vitamin C from whole foods!

Cold and flu season is just about to kick off and that means that many people will be stocking up on vitamin C supplements to hopefully avoid the sickies this year.

What is the best way to get vitamin C? From whole foods! Not only can vitamin C help you fight off colds and flus, it also helps increase iron absorption. Instead of heading to the pharmacy, hit the produce aisle instead.

Look for these fabulous foods:

Broccoli: 1 cup (cooked) = 205% RDA
Brussels sprouts: 1 cup (cooked) = 161% RDA
Cantaloupe: 1 cup = 112% RDA
Cauliflower: 1 cup (cooked) = 91% RDA
Kale: 1 cup (cooked) = 89% RDA
Kiwis: 1 kiwi = 95% RDA
Oranges: 1 orange = 116% RDA
Papaya: 1 papaya = 313% RDA
Red bell peppers: 1 cup = 291% RDA
Strawberries: 1 cup = 136% RDA

Motivational Monday

"We don't see things as they are.
We see them as we are."

~Anais Nin

Making a meal out of soup

Happy fall! It may still be warm outside but, as the evenings become cooler, you may soon be craving butternut squash soup and other cozy foods. To make a simple soup into a hearty meal, try these suggestions:

1. For creamier soups and chowders, puree the soup with cooked white beans for extra protein, iron, and fiber.
2. Serve soups over quinoa or another grain or with a slice of whole grain bread.
3. Enjoy a side salad with a light dressing along side your soup for extra veggie servings!

Here are some soup recipes from GetNatured. What are some of your favorite fall foods?

Motivational Monday

"When the Japanese mend broken objects, they aggrandize the damage by filling the cracks with gold. They believe that when something's suffered damage and has a history it becomes more beautiful."

~Barbara Bloom

Cathy found her Mojo!

With a sedentary lifestyle at a computer all day, my hips and shoulders were starting to give me pain. Plus, I had been steadily packing on the pounds over the last several years. I was feeling down…a lot.

Then one day in January, I’m sitting in my hairdresser’s chair with goop all over my hair and I start talking about an upcoming cruise. I mention how depressing it is to think about donning swimwear in public, and that’s when the magic happened. Caprice White (you might know her as a fellow boot camper) started telling me about a new fitness program she had recently signed up for, Mama Boot Camp. She described how great the workouts were and what it has done for her. I was definitely intrigued, so she suggested I give the “Main Mama”, Lorri Ann a call— right there on the spot—goop and all. She used her own cell phone to make my call.

The minute I heard Lorri Ann’s voice and her zest for life, I knew Mama Boot Camp would be good for me. I just had no idea it would be this FUN!

First and foremost the workouts are outdoors, “Rain or shine” and I love that! I’m not really a machine kind of person. But it’s more than the workouts. It’s the nutrition, and the water and the mindset for positive change. I am jazzed by the camaraderie of like-minded women coming together for motivation. I feel that everyone around me is experiencing the same excitement.

Lorri Ann really cares; therefore her trainers care, which in turn makes the boot campers care. Her enthusiasm is contagious. If you follow her advice you WILL lose inches. As living proof, I lost 31 inches all over my body in my first 12 weeks and went from a size 14 to a size 10! I jogged/walked my first 5 K at the Mama Boot Camp Fall Fun run, and the “firsts” are still coming. I have never run a mile in my life without stopping, and I just broke that barrier. I am now finishing my second 12 weeks, and the Mojo just keeps building on itself!

To wrap this up with a little kick, my first official day just happened to be my 55th birthday. Rock on 2010! I love life again. And speaking of loving, it’s done great things for my own love life! Don’t wait for a birthday, or a cruise, or any special occasion, though. Do it now and you will be prepared for that special occasion when it appears.

Lorri Ann inspires lifestyle changes. I am eternally grateful for Mama Boot Camp!

Cathy "before"

Cathy "after"

Home workout: Core

Working out at home or on the road? Here's Lorri Ann with a great core workout you can do anywhere!

Fiber 101

You have, no doubt, heard that getting enough fiber in your diet is important, but do you know why? Do you know how much you need? Advertisements for fiber supplements would have you believe that it is nearly impossible to get enough fiber without continuously eating throughout the entire day. So is it really that difficult? In a word, no.

Check out this post from GetNatured to learn more.

Motivational Monday

So simple yet so true...

"Be miserable. Or motivate yourself. Whatever has to be done, it's always your choice." 

~Wayne Dyer

Success Story: Dana found her Mojo!

I considered myself an active person or at least I had convinced myself that I was active. I belonged to a local gym for a number of years but my attendance there was quite rare. I would make an effort (about once a year) to start a workout routine but I lacked self motivation. No one at the gym cared whether I was there or not as long as the payments kept coming. I did enjoy other activities which included playing on a coed soccer team once a week (weekend warrior) and occasionally playing golf with the family. Although I wouldn’t admit that I had a weight issue, with each passing year the pounds continued to creep higher. This was just a fact of life for me along with having to get older. Again, my lack of self motivation to make any changes was holding me back.

Last August, a friend of mine asked me to come with her to try out this program called Mama Bootcamp. I went along to try it out with her but wasn’t convinced that this would be any different than belonging to my gym. Boy, was I mistaken! Mama Bootcamp was the motivation I had needed to change my life. The education I received for healthy eating habits and the accountability through the “measurements” was the push I needed. By the end of my first session I had reached my goals and beyond. My greatest success was that I had been able to jog again after 15 years of suffering through a chronic ankle injury. On Thanksgiving Day of last year, I completed my first 5K Run (not walk) event. The feeling I had that day truly made me thankful for many blessings, including my new life thanks to Mama Bootcamp.

I am now into my fourth session with Mama Bootcamp and I participated in the Tri Training. I had gained the self confidence to believe that I could complete a triathlon. I finished my first triathlon this summer. The cross training that I have experienced in the past few months has been awesome.

I am 43 years old and in the best shape of my life. I have lost 49 inches and 22 pounds and went from having 39% body fat to 17%. This has been a transformation from my old self to a new and healthier self. Thank you to Mama Bootcamp for your inspiration and special thanks to my trainers, Lisa, Holly, and Lorri Ann.

Dana Before:

Dana with MOJO!

Fruits & Veggies- More Matters®

September is Fruits & Veggies- More Matters® month. Are you feeling burned out on your old standby veggies or running out of ideas on how to prepare them? Check out the Fruits & Veggies- More Matters® website for recipe ideas (you can even search by color!), nutrition information, tips on storing your fruits and veggies, and more.

Kristin's Story - Week 12

Well, here we are at week 12. I am looking forward to seeing my twelve-week measurements and setting some new goals. I thought when week 12 rolled around I would feel like I had “arrived” at my destination, but I don’t. That’s not a bad thing. I’m not sure there is a final destination on this journey. I’d like to thing that my goals will continue to evolve as time goes on and I reach certain milestones.

I’ve made a lot of tangible progress over the past few months. Some of that progress is right in line with my original goals, some of my goals have been revised a little and some of the numbers I thought I would see were off the mark for this particular time-frame. But I get the biggest smile on my face when I think of where I might have been if I hadn’t taken that one little step back in June that set me down this path to reclaim my Mojo. I know how far I’ve come and I’m not looking back.

Oh and for all of you who were at Maidu Wednesday night with Holly….My buns and thighs are talking to me today! Guess I shouldn’t take those long weekends away from boot camp very often. Whew! How ‘bout you?

Try some new and healthy carbs!

Are you burned out on pasta and potatoes? This article from Women's Running Magazine may inspire you to try some new and healthy carbs!

Jazz up your diet with these cool carbs.

Women runners seem to have a natural aversion to the C word.For many of us, consuming the usual carbs (think pasta and potatoes) seems like a bad idea when trying to lose weight and eat better. We lose sight of the fact that they are the primary energy for working muscles, helping us to run hard and recover well. Perhaps you’re blasé about carbs because you’re burnt out on the old standbys.

Read the full article here.

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.

Motivational Monday

"See every person as the part of you that's ready to grow. See them as reflecting a part of you and ask yourself what it is you are ready to learn from them."

Success Story: Rachelle

I started Mama Bootcamp in April 2009 with a friend. I have always been active and I am an avid runner. I had been training for marathons prior to joining bootcamp, but I wasn’t sticking to a consistent weight training routine. After joining Mama Bootcamp, I found that I really enjoyed it and the trainers were fantastic! I didn’t have a whole lot of weight to lose, but I definitely had room for improvement. Since joining, I have lost approximately 10 pounds, 30.5 inches overall, and 10.3% body fat. Just losing 10 pounds has made my running faster and much easier.


I started the Mama Bootcamp Tri Training program in January 2010. My goal had been to complete a swimming triathlon, but I was scared of the swim. The last time I had swum any laps was as a child, so I knew it was going to be like starting over. I went through the program, and now I really enjoy swimming. I completed the Tri-For-Fun sprint distance triathlon at Rancho Seco in June of this year. I am now able to swim comfortably in the pool and open water and can’t wait to try an Olympic distance triathlon in the future.



I am joining Mama Bootcamp as a coach this year. I am excited about working with a great group of ladies and helping others reach their fitness goals.

Kristin's Story - Week 10

I can hardly believe that 10 weeks have passed! The time has just flown by and I feel like a different person. This past week has been one of the toughest so far, but it also brought solid proof of the amazing benefits of physical activity.

To put it bluntly, it was a heart-wrenching week for me personally. I received some news Monday afternoon that quite frankly brought me to my knees momentarily. Three months ago I probably would have gone home, curled up in a ball and likely indulged in a pint of Cookies-n-Cream. Instead, I changed my clothes and headed out to boot camp. What a difference 10 weeks makes! I ended that evening feeling more positive and better equipped to face what comes my way.

As much as I love the physical results I have seen over the past couple months, this is the kind of change that will have the most impact on my overall health and well being. I’m beyond grateful for that!
Have a wonderful weekend!

K
“The bravest thing you can do when you are not brave is to profess courage and act accordingly” Corra Harris

Trainer Tip: It's HOT out there!

Worried about running/working out in the heat? Here's some information from Coach Marilyn (excerpted from Runner's World) magazine:


According to William Roberts, M.D., medical director of the Twin Cities Marathon in Minneapolis-St. Paul, ambient temperature is only a small factor in predicting heat stress. "At Twin Cities, we've had cases of heatstroke at 50 degrees," he says. "And there have been marathons in Rio de Janeiro without any problems. So much depends on your acclimatization levels." Dr. Roberts has researched cases of fatal heatstroke among athletes and found that the runner's general health and use of medications were contributing factors, just as important as dehydration and weather conditions.

He offers this checklist to determine if you're ready to run in the heat. If you answer "no" to any of questions 1 through 6 or "yes" to question 7, Dr. Roberts advises either exercising indoors or keeping your run very short and very easy.

1. Are you acclimatized--have you been in similar temperatures during the last two weeks?

2. Are you well rested (having gotten at least seven hours of sleep last night), and have you been in cooled/air-conditioned environments for some part of the last 24 hours?

3. Are you hydrated? (If you are hydrated, your urine will be pale yellow in color. If it is dark like apple juice, you're dehydrated.)

4. Are you healthy--no recent illnesses?

5. Are you well nourished?

6. Have you avoided alcohol in the last 24 hours?

7. Are you taking medications with ephedrine or other prescription medicines that might interfere with your thermal regulation (information you can find in the literature that comes with the medication or get from a pharmacist)?
**********************************************************************************

The bottom line is: listen to your body. If you didn't get cardio in on the hot days, forgive yourself and get back to it as soon as possible. Mama Bootcamp wants you to to train injury (and heat stroke) free!

Remember...water tastes good!!

Motivational Monday

"We have no limits, we create them in our mind."

Kristin's Story - Week 9

This will be my shortest post to date.  You've probably noticed that I tend to ramble on...but not this week.  To put it simply, this week has not been my most stellar.  I sort of knew going in that I would have issues this week.  I have a huge event for work on Sunday and my "real" workload is nuts too. The little boys started school, my oldest is on a plane to North Carolina.....blah blah blah  You know the drill....we've all been there.  I've been at the office by 5:30 a.m. more than once this week and although I managed to run out in time for both Monday and Wednesday evening bootcamp, I missed it tonight. 

Everyone remain calm!  Oh....you weren't panicking?  I guess it's just me then.  ;)  I only panicked for a second though.  Missing one bootcamp isn't going to undo everything I've accomplished and I can work out at home or go for a run when I finally get out of the office tonight.   I'll be back on track with bootcamp tomorrow morning. Then all will be right in my world again.

Have a great weekend!

K

Trainer Tip: Keep your back healthy!

If you have ever had a back injury, or had your back "go out," you know just how important a healthy and strong back are for every day living.

How to get, and keep, a strong and healthy back? Here's Lorri Ann with the Mama Bootcamp BACK ATTACK!




Keep your back healthy, eat your veggies, stay hydrated and create an outstanding day!

12 Snack ideas

Here are 12 snack ideas to help keep you fueled and raring to go all day!

1. Apple slices with peanut or almond butter
2. Whole grain crackers with 1 serving of your choice of cheese or nut/seed butter
3. Hummus and mixed raw veggies
4. ½ cup whole grain cereal with ½ cup milk of choice (low fat or non-dairy)
5. 1 serving rice cakes
6. Yogurt (low sugar or non-dairy)
7. Mixed raw veggies with light dressing for dipping
8. 1/4 - 1/3 cup nuts
9. Air-popped popcorn
10. Clif or other healthy snack bar
11. Edamame (soy beans)
12. Green smoothie (blend ½ banana, ½ orange, 1 cup fresh spinach, and 1 serving protein powder with ½ cup water and 1 cup ice)

Please leave a comment if you have a favorite snack to add to the list!

Motivational Monday

"The whole world can love you, but that love will not make you happy. What will make you happy is the love coming out of you. That is the love that will make a difference, not the love everyone has for you."

5 Ways to improve the digestibility of beans

Beans and other legumes are essential parts of a whole foods diet. They provide healthy amounts of protein, fiber, and iron. That being said, though, many people avoid them for fear of the gas and bloating that they can cause. Here are five ways to help improve their digestibility and minimize the gas factor:

1. Soak dry beans overnight before cooking. Replace the water with fresh water before cooking.
2. Be sure to thoroughly cook dry beans. Do not add any salt or vinegar until they have finished cooking as those may interfere with the softening of the beans.
3. Try adding a little vinegar or seasonings such as coriander or cumin to thoroughly cooked beans.
4. Thoroughly rinse canned beans or lentils before using.
5. Add a small strip of kombu seaweed (more on sea vegetables) to the pot when cooking beans to help break down the gas-causing sugars. This will also increase their nutritional value and improve their flavor.

Kristin's Story - Week 8

Here we are 8 weeks in and I feel great. But….there’s always a “but” isn’t there? But this is a good “but”……wait; what? Let me start over.

 Eight weeks ago I was a mess. Now I feel fabulous! The weeks have positively flown by. I’m in a groove and I think maybe, just maybe I need to kick it up a notch. Boot camp still kicks my booty, but I feel like I could add a couple more workouts to my week to help me see more significant changes over the next four weeks. I was thinking about adding one or two treadmill interval workouts to my weekly schedule and see if that makes a difference in my fat loss.

In addition, I’m going back to square one with my diet. I like eating the same thing every day for the most part because I know exactly how many calories I’m getting and the less guesswork the better for me. The past few weeks have been full of parties and date nights, etc. That makes it more difficult for me to plan and I don’t always feel like I can track my calories accurately. When this happens I just don’t track at all. Makes sense, right? No? Ok, you’re right….it makes no sense at all which is why I need to get back to basics.

So, for the next four weeks I’m going back to week one with my diet and I’m stepping up to the next level with my workouts. Hopefully all this will add up to major changes for week 12.

Have a great weekend!

K

Are you drinking your water?

Another friendly reminder to drink your water!

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)

Find your mojo with 80 ounces of water a day!

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

Motivational Monday

"True nobility is not about being better than someone else, its about being better than you used to be." ~ Dr. Wayne Dyer

Saturday Switch: Breakfast

If you are struggling to make some healthy changes in your eating habits, one of the most valuable things that you can do for yourself is to begin your day with a healthy breakfast. Even if you feel that you are "not a breakfast person" or that you don't have time to fix something healthy, it is so important to "break" your "fast" to get your metabolism going in the morning. People who have a healthy breakfast each day are far less likely to overeat the rest of the day. 

Here are some quick-fix healthy breakfast ideas from GetNatured!

Kristin's Story - Week 7

The moment of truth has arrived!

Just kidding…. Despite my propensity for dramatic feelings and deep introspective thoughts over the last two weeks, the six week mark came and went with some great news, some much needed perspective and a bit of a kick in the pants. Drama was nowhere to be found.

It’s funny how that happens. Here I was all worried about what effect my results would have on me. How would I cope? What would my mental state be afterwards? PLEASE! What I really needed to ask was “When are you going to get over yourself, already?” I’m working really hard at this. I have my eye on my goals and I’m taking the steps I need to take to get there. Not every step has been perfect, but I am making it happen. Those last five words are key. I. Am. Making. It. Happen. I have control over what I do and how I think. I have control over my results. They do not have control over me.

Take Saturday for instance. I was scheduled to meet Lorri Ann at 6:45 a.m. for measurements before the 7:30a.m. boot camp. One minor problem….my husband had to work Saturday and was leaving the house at 6 a.m. When I got news of this predicament on Friday morning I panicked a little…that’s an early wakeup call for my little ones and although they could probably handle 15 minute at Starbucks, what about boot camp? I will admit that the thought of missing a boot camp sends me into a bit of a tizzy. So, what did I do? On Friday after the Power Hour class, I added a run so I wouldn’t be short a run this week. On Saturday morning, I coaxed the little darlings out of bed at 6:20, loaded them up and headed to Starbucks. (Ok, so I bribed them a little with treats) Lorri Ann was perfectly fine with it and we got it done. I brought the boys with me to boot camp, ran circles on the soccer field while everyone did cardio and it all worked out fine. I could have used the scheduling snafu as a reason to skip, but I didn’t. I made it happen.

On Wednesday I had a crazy, stressful day at work and was still wrapping things up at 5:30. I was cranky and tired and way over-stressed and now I was going to be late for boot camp. I could have just skipped it. I am so glad I didn’t. I missed all but 5 minutes of abs but I still got an amazing workout, a great stress-relieving run and a healthy dose of Miss Holly which is always good for what ails you. You just have to make it happen.
Life is busy; life can be crazy and stressful. If I’m going to reach my goals, I am going to have to quit over-analyzing and just make it happen.

My six week results:
39.5 inches lost
4.3 % fat lost
8 lb weight loss

I want to hear about your successes!  Feel free to post a comment and let me know what worked well for you this week.  :)

Grilled pizza

Do you find yourself popping a frozen pizza in the oven for dinner on busy nights? Have you ever read the labels for those pizzas?? Even one serving is scary and the average pizza has many more than one serving!

Why not make a bunch of homemade pizzas and store them in the freezer so that you are in control of the ingredients? Summer is too hot for the oven anyway!

Once you try these grilled pizzas, you'll never go back!

Try this Grilled pizza recipe!

Success Stories: Cammie Sahyoun

This past year with Mama Bootcamp has been a life changing experience. As a mom of two young boys and a full time elementary teacher I found myself getting caught up in the business of life. I wasn’t taking time for myself, eating well and not motivated to work out. I found myself often overwhelmed, tired and stressed out. Diabetes, obesity, anxiety and heart disease run in my family and I could see how easy it would be to go down that path. It was time to make a change so I could be healthy and enjoy myself, my family and all that life has to offer.

That change came last June 09 when I signed up with Lorri Ann and Mama Bootcamp. Lorri Ann tailored a workout for my busy schedule and showed me the tools I needed to eat healthy and meet my goals. I loved meeting at the weekly boot camps and getting the inspiration by the coaches and others to stay on track. I completed two sessions then signed up for tri-training. I hadn’t ridden a bike in years or swam for any distance since highschool but I was inspired and ready for the challenge. I found myself loving to workout, eating healthy and best of all the results. I went from 41% body fat to 19%. I lost 25 pounds and 75 inches. Size 10/12 to 4/6. Before Mama Bootcamp I could barely run a mile and throughout this year I ran a 5K, 12K and successfully just finished two mini-triathlons. Mama Bootcamp has made numerous positive changes in my life. I can now say I am healthy in many ways and loving it! Can’t wait for what is next!

Before:41% body fat, 169 lbs, size 10

After:19% body fat, 145 pounds, size 4