This week is all about excuses.
We all have them. The voices in our head that come up with amazing reasons not to work out, that push us to order dessert or eat just one more handful of chips. These voices are the excuses we give ourselves when we don't do what we know we should or what we promised ourselves or others we'd do. This week we're not just talking about excuses for being a couple minutes late to work or not getting all the laundry done...we're talking about excuses that affect our health, fitness, and overall MOJO.
If you are having a hard time getting motivated, or staying motivated, take a look at why. What are YOUR excuses and why are you sabotaging yourself?
Your challenge this week: Listen to the voices that make up your excuses and hear what they are saying. Then take some time to come up with phrases, mantras, or reasons for your goal of lifelong fitness. Use what you have learned to develop a louder, stronger voice that will overshadow your excuses and put you on the path to finding your MOJO.
http://www.youtube.com/watch?v=obdd31Q9PqA
Sunday, February 26, 2012
Saturday, February 18, 2012
The Right Gear Makes All the Difference
Wearing the right sports bra is just as important as wearing the right running shoes. Finding the right style and fit helps you feel comfortable and stay motivated.
Did you know that 8 out of 10 women are wearing the wrong sized bra? This also means you might be wearing the wrong sized sports bra. The very first sports bra was literally two jock straps sewn together. Thirty-some years later, technology has come a long way. Scientists have figured out (finally!) that a sports bra needs to do more than stop up and down movement, it needs to take care of side to side movement as well. Most bras stop only up and down movement, which could be part of the reason more than half of women suffer breast pain during exercise. The right bra, however, can eliminate this pain for about 80 percent of women.
How many sports bras have you bought over the years that get used once, maybe twice, only to get lost in the back of the drawer? It's time to get serious about choosing the right bra. Most sports bras simply compress the breasts - not very comfortable and, in my opinion, still embarrassing to wear in public. A good and supportive bra encapsulates each breast into its own cup (and of course, the cups have to be the right size).
This week's challenge, gear yourself up for success from the skin out. Get yourself fitted for a new sports bra and feel the difference!
Can't get to a fitting? Here's some great information on how to measure yourself:
Something else to think about: According to the experts at Fleet Feet, a sports bra should be worn regularly for only about 6 months before it is replaced, and never put in the dryer.
Go shopping for a new sports bra - your body and your workout will love you for it.
Did you know that 8 out of 10 women are wearing the wrong sized bra? This also means you might be wearing the wrong sized sports bra. The very first sports bra was literally two jock straps sewn together. Thirty-some years later, technology has come a long way. Scientists have figured out (finally!) that a sports bra needs to do more than stop up and down movement, it needs to take care of side to side movement as well. Most bras stop only up and down movement, which could be part of the reason more than half of women suffer breast pain during exercise. The right bra, however, can eliminate this pain for about 80 percent of women.
How many sports bras have you bought over the years that get used once, maybe twice, only to get lost in the back of the drawer? It's time to get serious about choosing the right bra. Most sports bras simply compress the breasts - not very comfortable and, in my opinion, still embarrassing to wear in public. A good and supportive bra encapsulates each breast into its own cup (and of course, the cups have to be the right size).
This week's challenge, gear yourself up for success from the skin out. Get yourself fitted for a new sports bra and feel the difference!
Can't get to a fitting? Here's some great information on how to measure yourself:
http://www.sparkpeople.com/resource/fitness_articles.asp?id=1290
Something else to think about: According to the experts at Fleet Feet, a sports bra should be worn regularly for only about 6 months before it is replaced, and never put in the dryer.
Go shopping for a new sports bra - your body and your workout will love you for it.
Friday, February 17, 2012
Ashley's Story: Chain, Chain, Chains
Tri Training started a few weeks ago and I'm so glad to have the goal of a triathlon to motivate me. For those of you who are training, I thought you'd find it interesting (and maybe a little bit scary) that there are only 107 days until the June 2nd tri!
While I'm excited and motivated by the tri, I have a tendency to always think it's so far away. I put it in the back of my mind and just do my normal thing. I know I'm training, but I'm not really focused on it in a way that will make my race better. So, I came up with a gimmick for myself - a Tri Chain.
Do you remember those little paper chains you made in kindergarten? Maybe you used them to decorate your classroom or bedroom. Maybe you used them to countdown to a special occasion. Well, I decided to make one for the June 2nd tri. When it was all done, I hung it up in my closet (some place I have to go everyday to get clothes so I couldn't ignore it). Everyday, I take one link in the chain off.
Two things happen when I do that. One, I get the visual of getting closer to the tri and closer to my goal. Number two, I carry that link with me the rest of the day as a reminder of the goal I'm working towards. Not only do I use it as a reminder, but I also write down my goal for the day...what is the one thing I'm going to do today to make my race better?
For example, this morning was hectic at our house. I didn't have a lunch packed and ran out of the house without making one. For me, that would normally mean a drive thru lunch. Something greasy, fattening, and really unhealthy. Today, it's my goal to make sure that doesn't happen.
I'm really loving this method right now. It's breaking down a big, sometimes overwhelming goal into really small, doable parts that are easy to focus on. And if you're wondering what the bigger goal is, it's to be under 200 lbs when I race in June.
While I'm excited and motivated by the tri, I have a tendency to always think it's so far away. I put it in the back of my mind and just do my normal thing. I know I'm training, but I'm not really focused on it in a way that will make my race better. So, I came up with a gimmick for myself - a Tri Chain.
Do you remember those little paper chains you made in kindergarten? Maybe you used them to decorate your classroom or bedroom. Maybe you used them to countdown to a special occasion. Well, I decided to make one for the June 2nd tri. When it was all done, I hung it up in my closet (some place I have to go everyday to get clothes so I couldn't ignore it). Everyday, I take one link in the chain off.
Two things happen when I do that. One, I get the visual of getting closer to the tri and closer to my goal. Number two, I carry that link with me the rest of the day as a reminder of the goal I'm working towards. Not only do I use it as a reminder, but I also write down my goal for the day...what is the one thing I'm going to do today to make my race better?
I'm really loving this method right now. It's breaking down a big, sometimes overwhelming goal into really small, doable parts that are easy to focus on. And if you're wondering what the bigger goal is, it's to be under 200 lbs when I race in June.
Inspirational Mama - Julie Henderson
I somewhat accidentally discovered Mama Bootcamp. It was one of those
things that were just meant to be. I had been running at McKinley Park for
several months and had noticed a group of women working with Lorri Ann.
Finally curiosity got the best of me and I decided to stop and see what all
the fuss was about! Lorri Ann was inspiring from the first time I met her.
I watched the group interaction and realized I wanted to be a part of this
incredible experience.
I decided to join Mama Bootcamp in August. My first Bootcamp was
unforgettable. I realized very quickly that this would be a wonderful
experience. Women I had never met encouraged me to succeed. In addition to
the physical activity I soon learned what "finding your mojo" meant. My own
health and well being became of utmost importance.
The better I started to feel the more my life transformed into something
even more beautiful. In addition I was rewarded with results that I was
unable to achieve on my own. I honestly don't recall ever feeling better!
Life is pretty wonderful...especially when you've found your mojo!
Julie
Julie Before
Julie After
things that were just meant to be. I had been running at McKinley Park for
several months and had noticed a group of women working with Lorri Ann.
Finally curiosity got the best of me and I decided to stop and see what all
the fuss was about! Lorri Ann was inspiring from the first time I met her.
I watched the group interaction and realized I wanted to be a part of this
incredible experience.
I decided to join Mama Bootcamp in August. My first Bootcamp was
unforgettable. I realized very quickly that this would be a wonderful
experience. Women I had never met encouraged me to succeed. In addition to
the physical activity I soon learned what "finding your mojo" meant. My own
health and well being became of utmost importance.
The better I started to feel the more my life transformed into something
even more beautiful. In addition I was rewarded with results that I was
unable to achieve on my own. I honestly don't recall ever feeling better!
Life is pretty wonderful...especially when you've found your mojo!
Julie
Julie Before
Julie After
Monday, February 6, 2012
The First Step
As you gear up to take that first leap into a lifetime of fitness, the first step is always the most daunting. By setting goals for yourself you create a lifeline that keeps you walking straight on your journey. However, the best goals are those that are S.M.A.R.T. - Specific, Measurable, Attainable, Realistic and Timely. You can read more about SMART goals by visiting: www.topachievement.com/smart.html
Many times, our final goal is so far down the twisting road ahead, we lose sight of it. The best way to stay motivated is to break your path down into smaller trails, where a beginning and end is in sight. A great way to do this is to work backwards; start by writing your end goal down on a piece of paper. Then figure out what previous step you took to get there. Continue to do this until you get to the starting point where you are today. Looking at your list you should have a path of obtainable, smaller goals. Now you can leap from one to the next, as you move towards your finish line.
Staying motivated means setting SMART (decide if you are going to use SMART or S.M.A.R.T. and keep it consistent through the whole piece) goals- your challenge for the week is to sit down and map your trail of goals to your finish line. Remember, a journey starts with a single step.
Thursday, February 2, 2012
Message from the Mama: What is Mojo?
Happy February and Happy Healthy Heart Month! Mama Bootcamp is introducing a new way for us to motivate you monthly and keep you focused on achieving your goals and more importantly, “finding your mojo”.
What is mojo? I have been asked this a lot recently and the best way to describe it is: a joy and zest for living! It is that ‘happy spot’ where you have confidence and you are excited about starting your day. That is Mama Bootcamp’s wish for you…for you to find your ‘mojo’! We will be grouping the Weekly Challenges so that you can focus on one habit each month. February’s challenge is to “Get Started on the Right Foot”. In order to do that, we are starting with baby steps, and you ALL know how I feel about baby steps! It helps you build in your successes when the BIG picture is to overwhelming.
Back in 2010, I was having a hard time holding onto my mojo. After some reflection, I realized that once you arrive there does not mean you get to stay there! I looked back on what was different for me that year. I got “back to basics’: Was I getting enough sleep? Was I hydrating? What did my nutrition look like? Was I surrounding myself with negative juju? After taking care of all these, I realized that I had no races on my calendar that year, no ‘reason’ to train other than that is just what I “do’. Having a reason to train, the camaraderie of my mamas and coaches, being at the races, is what makes me happy. So this year I have goals set, races planned, and an exciting year planned. And I want you to do the same!
In order to support you with this, Mama Bootcamp has a “Mama Bootcamp Spring Fun Run” planned April 1st at 8 a.m. at Lake Natoma! We're excited to offer you this as a FREE event to help you in your quest for mojo!! It is open to all of your friends and family, co-workers, etc. So please feel free to share the fun and the Mama ‘love’ with all.
I wanted to close this article with wonderful ‘advice for living’ from a 90 year old woman from Ohio. Make sure you read to the end!!!!!
Written by
Regina Brett,
90 years old,
from the Plain Dealer, Cleveland, Ohio
To celebrate growing older, I once wrote the 45 lessons life taught me. It is the most requested column I've ever written. My odometer rolled over to 90 in August, so here is the column once more:
1. Life isn't fair, but it's still good.
2. When in doubt, just take the next small step.
3. Life is too short to waste time hating anyone.
4. Your job won't take care of you when you are sick. Your friends and family will. Stay in touch.
5. Pay off your credit cards every month.
6. You don't have to win every argument. Agree to disagree.
7. Cry with someone. It's more healing than crying alone.
8. It's OK to get angry with God. He can take it.
9. Save for retirement starting with your first paycheck.
10. When it comes to chocolate, resistance is futile.
11. Make peace with your past so it won't screw up the present.
12. It's OK to let your children see you cry.
13. Don't compare your life to others. You have no idea what their journey is all about.
14. If a relationship has to be a secret, you shouldn't be in it.
15. Everything can change in the blink of an eye. But don't worry; God never blinks.
16. Take a deep breath. It calms the mind.
17. Get rid of anything that isn't useful, beautiful or joyful.
18. Whatever doesn't kill you really does make you stronger.
19. It's never too late to have a happy childhood. But the second one is up to you and no one else.
20. When it comes to going after what you love in life, don't take no for an answer.
21. Burn the candles, use the nice sheets, wear the fancy lingerie. Don't save it for a special occasion. Today is special.
22. Over prepare, then go with the flow.
23. Be eccentric now. Don't wait for old age to wear purple.
24. The most important sex organ is the brain.
25. No one is in charge of your happiness but you.
26. Frame every so-called disaster with these words 'In five years, will this matter?'
27. Always choose life.
28. Forgive everyone everything.
29. What other people think of you is none of your business.
30. Time heals almost everything. Give time time.
31. However good or bad a situation is, it will change.
32. Don't take yourself so seriously. No one else does.
33. Believe in miracles.
34. God loves you because of who God is, not because of anything you did or didn't do.
35. Don't audit life. Show up and make the most of it now.
36. Growing old beats the alternative -- dying young.
37. Your children get only one childhood.
38. All that truly matters in the end is that you loved.
39. Get outside every day. Miracles are waiting everywhere.
40. If we all threw our problems in a pile and saw everyone else's, we'd grab ours back.
41. Envy is a waste of time. You already have all you need.
42. The best is yet to come...
43. No matter how you feel, get up, dress up and show up.
44. Don't waste today, you don't know if you will get a tomorrow.
45. Life isn't tied with a bow, but it's still a gift.
What is mojo? I have been asked this a lot recently and the best way to describe it is: a joy and zest for living! It is that ‘happy spot’ where you have confidence and you are excited about starting your day. That is Mama Bootcamp’s wish for you…for you to find your ‘mojo’! We will be grouping the Weekly Challenges so that you can focus on one habit each month. February’s challenge is to “Get Started on the Right Foot”. In order to do that, we are starting with baby steps, and you ALL know how I feel about baby steps! It helps you build in your successes when the BIG picture is to overwhelming.
Back in 2010, I was having a hard time holding onto my mojo. After some reflection, I realized that once you arrive there does not mean you get to stay there! I looked back on what was different for me that year. I got “back to basics’: Was I getting enough sleep? Was I hydrating? What did my nutrition look like? Was I surrounding myself with negative juju? After taking care of all these, I realized that I had no races on my calendar that year, no ‘reason’ to train other than that is just what I “do’. Having a reason to train, the camaraderie of my mamas and coaches, being at the races, is what makes me happy. So this year I have goals set, races planned, and an exciting year planned. And I want you to do the same!
In order to support you with this, Mama Bootcamp has a “Mama Bootcamp Spring Fun Run” planned April 1st at 8 a.m. at Lake Natoma! We're excited to offer you this as a FREE event to help you in your quest for mojo!! It is open to all of your friends and family, co-workers, etc. So please feel free to share the fun and the Mama ‘love’ with all.
I wanted to close this article with wonderful ‘advice for living’ from a 90 year old woman from Ohio. Make sure you read to the end!!!!!
Written by
Regina Brett,
90 years old,
from the Plain Dealer, Cleveland, Ohio
To celebrate growing older, I once wrote the 45 lessons life taught me. It is the most requested column I've ever written. My odometer rolled over to 90 in August, so here is the column once more:
1. Life isn't fair, but it's still good.
2. When in doubt, just take the next small step.
3. Life is too short to waste time hating anyone.
4. Your job won't take care of you when you are sick. Your friends and family will. Stay in touch.
5. Pay off your credit cards every month.
6. You don't have to win every argument. Agree to disagree.
7. Cry with someone. It's more healing than crying alone.
8. It's OK to get angry with God. He can take it.
9. Save for retirement starting with your first paycheck.
10. When it comes to chocolate, resistance is futile.
11. Make peace with your past so it won't screw up the present.
12. It's OK to let your children see you cry.
13. Don't compare your life to others. You have no idea what their journey is all about.
14. If a relationship has to be a secret, you shouldn't be in it.
15. Everything can change in the blink of an eye. But don't worry; God never blinks.
16. Take a deep breath. It calms the mind.
17. Get rid of anything that isn't useful, beautiful or joyful.
18. Whatever doesn't kill you really does make you stronger.
19. It's never too late to have a happy childhood. But the second one is up to you and no one else.
20. When it comes to going after what you love in life, don't take no for an answer.
21. Burn the candles, use the nice sheets, wear the fancy lingerie. Don't save it for a special occasion. Today is special.
22. Over prepare, then go with the flow.
23. Be eccentric now. Don't wait for old age to wear purple.
24. The most important sex organ is the brain.
25. No one is in charge of your happiness but you.
26. Frame every so-called disaster with these words 'In five years, will this matter?'
27. Always choose life.
28. Forgive everyone everything.
29. What other people think of you is none of your business.
30. Time heals almost everything. Give time time.
31. However good or bad a situation is, it will change.
32. Don't take yourself so seriously. No one else does.
33. Believe in miracles.
34. God loves you because of who God is, not because of anything you did or didn't do.
35. Don't audit life. Show up and make the most of it now.
36. Growing old beats the alternative -- dying young.
37. Your children get only one childhood.
38. All that truly matters in the end is that you loved.
39. Get outside every day. Miracles are waiting everywhere.
40. If we all threw our problems in a pile and saw everyone else's, we'd grab ours back.
41. Envy is a waste of time. You already have all you need.
42. The best is yet to come...
43. No matter how you feel, get up, dress up and show up.
44. Don't waste today, you don't know if you will get a tomorrow.
45. Life isn't tied with a bow, but it's still a gift.
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