2014 Weekley Challenge #17 - Declutter and SWAP!

This week’s challenge is to de-clutter your wardrobe!

We've talked before about having too much stuff - Clutter can be draining and de-energizing. By getting more organized, you simplify and live a more meaningful life.   I don't know about you, but when I'm surrounded by crap, I feel  like crap and can't live my best life.

For this week's challenge we're going to get a little more specific.  Take a look at your closet.  Actually, take a "look" at mine.  My closet is big, huge almost.  And pretty full.  And yet, I often feel like I have nothing to wear.  Most of the things in my closet haven't been worn in years!  Too big mostly (yay!), or too business-like for my current stay-at-home-mom life.  My dresser is the same - my drawers are overflowing with good stuff that I never wear (and probably never will wear again).    How about you?


This week, pick a drawer, a closet, or both depending on your time and ambition  and get rid of the clothes that you don't love and feel fabulous in!  Give them to your Mama Bootcamp Coach or bring them to the Run,Swap, Eat event this coming weekend.  Then join us for the swap, and find some new-to-you things that fit the body and life you live right now.  Fewer things you don't need, and free things you love?  That's what I call WINNING.

Have an outstanding week!

2014 Weekly Challenge #15: STRETCH!

Taking care of your body is an essential part of any exercise program. And yet it is one of the things we are most likely to skip. Everyone knows they should stretch before and/or after exercise, and that it is a good habit to have just as a part of daily living. But really...how often do YOU do it?

Stretching keeps you flexible, prepares your muscles for exercise and helps your body heal after a tough workout. Besides being good for you, it has the extra benefit of feeling GOOD (usually).

Don't know how to start? Start by taking a look at the stretch chart in your Mama Bootcamp binder, and look for the ones that stretch the areas on your body that are tight or sore.

Your challenge this week: Spend 5 minutes at the end of your day stretching.

Pick a few stretches that target your "problem" spots (sore, tight, etc.) and do them. Hold each stretch to your comfort level, but shoot for about 30 seconds. If you're up for even more of a challenge, try to incorporate some body care into your entire day by taking a couple of minutes every hour or so to stretch. Your body will love you for it!

Have a GREAT week!

2014 Weekly Challenge #9: Body Care!

We all know that exercise is an integral part of getting and keeping our bodies healthy. But how many of us really take care of the body we are requiring so much of? This week's challenge is all about taking care of your body.

What is body care?  Glad you asked!!!

Ice Massage: Fill a small paper cup up about half way with water, and freeze. When frozen solid, peel down the paper to just below the ice. Use this to massage areas that are tight or sore - just use the ice and dig right in. The ice acts as an anti-inflammatory to help ease the pain and inflammation that can come after a hard workout. (I especially like to do this one on my shins after a long run.)

Massage: Need I say more? Who doesn't love a good massage?!?

Ice Plunge: When you're muscles are tired, sore and have had enough, try reviving with an ice plunge. Put some ice and cold water in the tub, and climb on in. Coach Krista advises keeping some type of shirt on (good tip!) and you might want to have something hot to drink as well. Sounds crazy, and maybe a bit scary, but once you try an ice plunge you'll know for sure that there are few better ways to get your body feeling great.

Foam Roller: Using a foam roller to "work out the kinks" is a quick and easy way to release sore spots. It is great for your calves, hips, quads, hamstrings, and low back. Borrow one at bootcamp, or pick one up at the sporting good store (even Target has then recently). There is a great video here on the blog to help you get started.

Epsom Salt soak: add two cups of Epsom salt to a warm bath and soak for about 20 minutes. It will help draw the toxins out of your system, and as a bonus will probably make you sleep like a baby! Be sure to drink a lot of water, as this can be dehydrating, and please note that diabetics should NOT use this modality without first consulting with a doctor.

YOUR CHALLENGE:  Every day this week, take care of your body. And at least every other day, try one of the body care regimens listed above.  You'll feel great, and your body will love you for it!

Have a great week, and remember to take care of your body!

2013 Weekly Challenge #15: Stretch!

Taking care of your body is an essential part of any exercise program. And yet it is one of the things we are most likely to skip. Everyone knows they should stretch before and/or after exercise, and that it is a good habit to have just as a part of daily living. But really...how often do YOU do it?

Stretching keeps you flexible, prepares your muscles for exercise and helps your body heal after a tough workout. Besides being good for you, it has the extra benefit of feeling GOOD (usually).

Don't know how to start? Start by taking a look at the stretch chart in your Mama Bootcamp binder, and look for the ones that stretch the areas on your body that are tight or sore.

Your challenge this week: Spend 5 minutes at the end of your day stretching.

Pick a few stretches that target your "problem" spots (sore, tight, etc.) and do them. Hold each stretch to your comfort level, but shoot for about 30 seconds. If you're up for even more of a challenge, try to incorporate some body care into your entire day by taking a couple of minutes every hour or so to stretch. Your body will love you for it!

Have a GREAT week!

2013 Weekly Challenge #9: Body Care!

We all know that exercise is an integral part of getting and keeping our bodies healthy. But how many of us really take care of the body we are requiring so much of? This week's challenge is all about taking care of your body.

What is body care?  Glad you asked!!!

Ice Massage: Fill a small paper cup up about half way with water, and freeze. When frozen solid, peel down the paper to just below the ice. Use this to massage areas that are tight or sore - just use the ice and dig right in. The ice acts as an anti-inflammatory to help ease the pain and inflammation that can come after a hard workout. (I especially like to do this one on my shins after a long run.)

Massage: Need I say more? Who doesn't love a good massage?!?

Ice Plunge: When you're muscles are tired, sore and have had enough, try reviving with an ice plunge. Put some ice and cold water in the tub, and climb on in. Coach Krista advises keeping some type of shirt on (good tip!) and you might want to have something hot to drink as well. Sounds crazy, and maybe a bit scary, but once you try an ice plunge you'll know for sure that there are few better ways to get your body feeling great.

Foam Roller: Using a foam roller to "work out the kinks" is a quick and easy way to release sore spots. It is great for your calves, hips, quads, hamstrings, and low back. Borrow one at bootcamp, or pick one up at the sporting good store (even Target has then recently). There is a great video here on the blog to help you get started.

Epsom Salt soak: add two cups of Epsom salt to a warm bath and soak for about 20 minutes. It will help draw the toxins out of your system, and as a bonus will probably make you sleep like a baby! Be sure to drink a lot of water, as this can be dehydrating, and please note that diabetics should NOT use this modality without first consulting with a doctor.

YOUR CHALLENGE:  Every day this week, take care of your body. And at least every other day, try one of the body care regimens listed above.  You'll feel great, and your body will love you for it!

Have a great week, and remember to take care of your body!

Very powerful message about skin cancer

Definitely worth watching!

Weekly Challenge #9 - body care!

We all know that exercise is an integral part of getting and keeping our bodies healthy. But how many of us really take care of the body we are requiring so much of? This week's challenge is all about taking care of your body.

Every day this week, take care of your body. And at least every other day, try one of these body care regimens:

Ice Massage: Fill a small paper cup up about half way with water, and freeze. When frozen solid, peel down the paper to just below the ice. Use this to massage areas that are tight or sore - just use the ice and dig right in. The ice acts as an anti-inflammatory to help ease the pain and inflammation that can come after a hard workout. (I especially like to do this one on my shins after a long run.)

Massage: Need I say more? Who doesn't love a good massage?!?

Ice Plunge: When you're muscles are tired, sore and have had enough, try reviving with an ice plunge. Put some ice and cold water in the tub, and climb on in. Coach Krista advises keeping some type of shirt on (good tip!) and you might want to have something hot to drink as well. Sounds crazy, and maybe a bit scary, but once you try an ice plunge you'll know for sure that there are few better ways to get your body feeling great.

Foam Roller: Using a foam roller to "work out the kinks" is a quick and easy way to release sore spots. It is great for your calves, hips, quads, hamstrings, and low back. Borrow one at bootcamp, or pick one up at the sporting good store (even Target has then recently). There is a great video here on the blog to help you get started.

Epsom Salt soak: add two cups of Epsom salt to a warm bath and soak for about 20 minutes. It will help draw the toxins out of your system, and as a bonus will probably make you sleep like a baby! Be sure to drink a lot of water, as this can be dehydrating, and please note that diabetics should NOT use this modality without first consulting with a doctor.

Have a great week, and remember to take care of your body!

Beauty tip: Glow from the inside out!

Did you know that eating lots of fruits and veggies actually gives your skin a healthier glow than the sun?

In this photo, the center image shows the woman's natural skin tone. The image on the left shows the effects of the sun and the image on the right shows the results of a diet high in fruits and veggies. Participants in a recent study thought that the fruit and veggie glow looked healthier.

Photo credit

Don't forget to get some sun too, though- you still need to get your vitamin D!

For more details on the related study and the reason for this glow, click here.

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!

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

Mama Bootcamp Stretch Chart

Feel free to print this and post it somewhere that will remind you to stretch often!

(download a .PDF copy here)

Tip from the Trainers: DRINK YOUR WATER!!

If you have ever tried to diet, increase your fitness level, or read a fashion magazine you know one of the first rules is "drink plenty of water."

Why is water such an important part of living you best life? Lots of reasons!

Our bodies are made up of 50-60% water. Water regulates our body temperature, helps our breathing, carries nutrients, disposes of waste, and helps our muscles to function more efficiently. Our brains are made up of 75% water, blood 82% and lungs almost 90%. Just three days without water can cause death. But you already knew that, right? Nonetheless, most people are chronically dehydrated.

Staying hydrated is a great way to improve weight loss and general health. The more hydrated you are, the faster your metobolism works. When a body is dehydrated, the liver has to assist the kidneys and can't metabolize fat nearly as quickly; this results in a slowing of metbolism and an increase in remaining fat. If your body isn't used to getting water, it retains it in ankles, hips and thighs. However, once your body realized a steady flow of water is coming, and will keep coming, those stores are released resulting in weight loss. A mere 2% dehyration results in burning up to 30% fewer calories during exercise.

Increasing your water intake is one of the easiest, fastest and most effective ways to improve your health. And its FREE! Take your water bottle everywhere with you, and drink to you health.

Create an outstanding day!

This blog/post is not intended to provide medical advice, and was not written by a physician.

Source here.

Body care by Lorri Ann

All of my Mamas are so excited about beginning their healthy life style that they sometimes forget that part of their new lifestyle has to be body care! We are huge believers in training injury FREE. Here are 5 tips on how to keep your body feeling good and looking great:

1. Stretching: I can’t tell you how many times I would throw on my running shoes without stretcthing before or after! I thought stretching was a waste of my time and I did not need to do it because I felt fine. That is, until I started having a chronic hip problem. I was advised by my doctor that I had to stretch and the whole problem was related to me not making the time. I now hold my stretches for 30 to 60 seconds and just make it part of day! And guess what? I have no more issues with my tissues!
2. Foam rolling: I love foam rolling! It literally irons out all of the knots and tight spots. It alleviates soreness and helps your body heal. You should foam roll a few times a week!
3. Ice plunge: This is fabulous for heling your body recover after a hard workout. It speeds the recovery process, healing micro-tears in the muscle fibers, increases circulation, and flushes waste products from your body. The best place to ice plunge is in your bathtub. Water temperature should be 54 to 65 degrees fahrenheit. Stay in the water for a minimum of 5 minutes, maximum of 10 minutes. Do not finish with a warm shower or bath because the body slowly warming again is actually part of the process. This is one of my favorites!
4. Massage: Who doesn’t LOVE a great massage? But besides being a wonderful experience, it is actually healing and therapeutic. Depending on your training schedule, once a week to once a month is preferable.
5. Hydrate: water, water, water! There are sooo many fabulous benefits to drinking your water. Mama Bootcamp recommends 80 to 100 ounces of water every day. One of the first signs of dehydration is fatigue and the second sign can be a headache. Also, water flushes toxins and free radicals out and helps your internal organs do their jobs more efficiently. Water helps your kidneys to do their job and your liver to metabolize fat and flush out toxins. You will burn 30% fewer calories if you are even 2% dehydrated! Your skin and hair will also reap the benefits because water is moisture from the inside out!

Enjoy these tips and remember body care is just as important as your workouts!

Tips from the Trainers: Getting enough sleep

Let's talk about something that most of us don't get enough of even though it is within our control...SLEEP! While it can seem difficult to get adequate sleep when our days are long, hectic, and stressful, sleeping is the single most important thing that we do every night. Not getting enough sleep can negatively impact your health and fitness and sabotage your wellbeing both psychologically and physiologically.

When you're sleeping, your body is busy at work repairing, restoring, and getting stronger. This is why babies sleep so much- because their bodies are growing and changing just like ours when we are working out.

Another reason to get more sleep? Inadequate sleep can lead to weight GAIN! According to researchers at Columbia University Medical Center, those who sleep 5 hours or less a night are 60% more likely to be overweight than those who sleep 7-9 hours a night. Also,

• Staying up late can lead to mindless eating and weight gain.
• You are more likely to overeat if you are tired.  
• Sleep deprivation increases hunger by altering levels of leptin and gherelin, hormones that regulate appetite.
• The longer you are awake, the more you will likely eat. 
• If you are tired, it will also affect your exercise program. The body needs enough rest to perform during and recover after exercise.

The harder your body is working, the more sleep you will require. Getting seven or more hours of sleep each night may seem like a dream for most of us (pardon the pun), but doing so could add years to your life. You can actually strenghthen your immune system and combat high blood pressure and diabetes by getting enough exercise and sleep. Concerned about the wrinkles that you see in the mirror? Skip the expensive night cream or Botox and try a free dose of sleep instead. They don't call it beauty rest for nothing!

By Cassie Nelson
Mama Bootcamp Coach, West Sacramento