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.