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)?
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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!