This week is all about YOU. Be kind to YOU. Do nice things for YOU. Remember what is special and what you love about YOU.
This challenge may seem easy, but I'm betting many will have a hard time with it.
Your
challenge: Say one nice thing about YOU to yourself daily! Extra
bonus points for writing that nice thing down and posting it where you
can see it often.
There is only one YOU in all time. How amazing is that?
Have a great week!
Showing posts with label Life coaching. Show all posts
Showing posts with label Life coaching. Show all posts
Friday, August 1, 2014
Friday, July 11, 2014
2014 Weekly Challenge #28: Random Acts of Kindness
Being kind is probably a part of your every day life. After all, you
have to be nice, in general, to get what you want and to keep the
people you love happy.
But what about being kind simply for the sake of being kind? What about doing something kind for someone you don't need anything from, or even someone you don't know?
Practicing kindness, and passing it on to others encourages other to do the same thing. If we're all being kind, and doing kind things for each other, the world is bound to be a better place. And doing something nice for someone "just because" creates a feel good moment for the giver and recipient!
This week's challenge: Do something kind for someone at least once daily! Offer kind words to a stranger, offer a helping hand to someone who needs it, pay for some one's coffee(remember when that went on at the local Starbucks?!), mow someones lawn, move some one's trash can in on garbage day, leave a kind note on someone’s door, etc. Have fun with it!
Need some good ideas? Check out some ideas posted by the Random Acts of Kindness Foundation (yep, there really IS such a thing!) here!
Have a great week!
But what about being kind simply for the sake of being kind? What about doing something kind for someone you don't need anything from, or even someone you don't know?
Practicing kindness, and passing it on to others encourages other to do the same thing. If we're all being kind, and doing kind things for each other, the world is bound to be a better place. And doing something nice for someone "just because" creates a feel good moment for the giver and recipient!
This week's challenge: Do something kind for someone at least once daily! Offer kind words to a stranger, offer a helping hand to someone who needs it, pay for some one's coffee(remember when that went on at the local Starbucks?!), mow someones lawn, move some one's trash can in on garbage day, leave a kind note on someone’s door, etc. Have fun with it!
Need some good ideas? Check out some ideas posted by the Random Acts of Kindness Foundation (yep, there really IS such a thing!) here!
Have a great week!
Friday, June 20, 2014
2014 Weekly Challenge #25: The Power of Encouragement
G. K. Chesterton, an English journalist, once wrote, “The really great person is the person who makes every person feel great.”
When two people interact, they are both changed. The change can be for the better, or not. Whether our influence is helpful or hurtful, positive or negative, depends on whether we give each other the gift of encouragement.
When you interact with someone, are you an encourager or a discourager?
Encouragers are pleasant to be around. They are enthusiastic, and optimistic. Encouragers have the self-confidence to be other-focused rather than self-centered and attention demanding. Discouragers, on the other hand, lead us to doubt ourselves, to put our dreams on a shelf, to focus on our weaknesses and dampen our spirits.
How often do you save your kind words, nice manners and encouragement for strangers, while sending discouragement to those who are closest to you? Funny how the family dog usually hears "what a good dog you are!" while the kids and spouses hear "no you can't" and "why don't you?"
Who needs encouragement? Anyone who is breathing! We live in a discouraging world, looking for an encouraging word.
YOUR CHALLENGE: Encourage someone every single day. It can be anyone - a friend, family member, your hubby, your child, or even a stranger! Do it by cheering someone on, giving a compliment, providing a supportive ear, or giving some positive reinforcement. They will feel uplifted, empowered and motivated. And you will benefit too - it feels great to lift someone’s spirit. That's what I call a total win/win!
Have an excellent week!
When two people interact, they are both changed. The change can be for the better, or not. Whether our influence is helpful or hurtful, positive or negative, depends on whether we give each other the gift of encouragement.
When you interact with someone, are you an encourager or a discourager?
Encouragers are pleasant to be around. They are enthusiastic, and optimistic. Encouragers have the self-confidence to be other-focused rather than self-centered and attention demanding. Discouragers, on the other hand, lead us to doubt ourselves, to put our dreams on a shelf, to focus on our weaknesses and dampen our spirits.
How often do you save your kind words, nice manners and encouragement for strangers, while sending discouragement to those who are closest to you? Funny how the family dog usually hears "what a good dog you are!" while the kids and spouses hear "no you can't" and "why don't you?"
Who needs encouragement? Anyone who is breathing! We live in a discouraging world, looking for an encouraging word.
YOUR CHALLENGE: Encourage someone every single day. It can be anyone - a friend, family member, your hubby, your child, or even a stranger! Do it by cheering someone on, giving a compliment, providing a supportive ear, or giving some positive reinforcement. They will feel uplifted, empowered and motivated. And you will benefit too - it feels great to lift someone’s spirit. That's what I call a total win/win!
Have an excellent week!
Friday, June 13, 2014
2014 Weekly Challenge #24: Built a New Healthy Habit
Your challenge this week is to create a new healthy habit (or break an old unhealthy one). Here's a great article on the topic:
"Research has proven that it takes 21 days to form a habit. Habits are an essential part of our life, without them we would fail in most things we try to accomplish. They help us to reach specific goals, stay focused along the way and keep on pushing when the going gets touch. At the same time, non-supportive habits can keep us from moving forward or even hurt our well-being. As Dr. Andrew Weil says, anything you do with repetition and emotion will become your reality. If you’re not satisfied with your current experience, examine your habits.
Athletes know too well how important it is to stick to habits, especially in training. But most people struggle with their day to day practice of habits and if you are one of them fear no more. You too can change your bad habits into a good one, just take 21 days and you will be well on your way to become a changed person.
Whether you want to practice personal journaling or learn how to play the violin doesn’t matter. Even to change negative habits into positive ones takes time. The problem for most people is that they actually try to attack their issues with too much fervour in the beginning and then give up if they don’t see instant results.
I can’t recount how many times I have tried to lose weight in the past. The problem though was in me simply trying and not doing. It’s kind of a wishful thinking phenomena where we wish for the best but fail in the actual doing part of the whole situation. Please feel free to use the suggestions below to help you get on track and use the next 21 days to form a new habit.
The 21 day habit practice
1.First of all, you will need to be clear on your intentions. Do you really want to play the violin? or was this wish merely conceived when your best friend showed you their instrument.
2.Once you are absolute certain you want to follow through with this, here is what you do. First write down your intentions. It is important you use positive affirmations to write these goals.
3.It helps if you can identify your why. Why do you want to play the violin, lose weight, run a marathon, etc. The bigger your conviction, the easier it will be be for you to make the transition.
4.Create diversions to help you stay on track. If there is a specific weakness you battle that stops you from progressing and practicing every day, try to find ways to distract you from the negativity. It will help to keep you on track. Total honesty with yourself goes a long way here.
5.Celebrate each step, regardless how tiny it is. You need all the help you can get to keep motivated. It also helps to enlist the support of friends or family members. People who can motivate you to keep on going.
6.Stay clear of negative people. There will be those who try to sabotage you. This doesn’t even have to be intentional. It could evolve from a negative statement aimed at you, or even a deep rooted belief you had since you can remember. Any trigger that could bring this out should be avoided.
Use the following tools to help you on your 21 day mission
Positive affirmations are a great tool to keep you mentally stimulated. Practice them daily by saying “I am thankful for having lasted another day”. Before long, the 21 days are over and your new habit is cast in stone – or close to.
You can also use the power of gratitude quotes or pictures to keep you visually empowered. Stick them on your fridge, in your office, next to your bed, in the loo or wherever you will be reminded that it only takes 21 days to form a habit."
SOURCE: http://www.iamthankful.com/science/21-days-to-form-a-habit-you-can-do-it
"Research has proven that it takes 21 days to form a habit. Habits are an essential part of our life, without them we would fail in most things we try to accomplish. They help us to reach specific goals, stay focused along the way and keep on pushing when the going gets touch. At the same time, non-supportive habits can keep us from moving forward or even hurt our well-being. As Dr. Andrew Weil says, anything you do with repetition and emotion will become your reality. If you’re not satisfied with your current experience, examine your habits.
Athletes know too well how important it is to stick to habits, especially in training. But most people struggle with their day to day practice of habits and if you are one of them fear no more. You too can change your bad habits into a good one, just take 21 days and you will be well on your way to become a changed person.
Whether you want to practice personal journaling or learn how to play the violin doesn’t matter. Even to change negative habits into positive ones takes time. The problem for most people is that they actually try to attack their issues with too much fervour in the beginning and then give up if they don’t see instant results.
I can’t recount how many times I have tried to lose weight in the past. The problem though was in me simply trying and not doing. It’s kind of a wishful thinking phenomena where we wish for the best but fail in the actual doing part of the whole situation. Please feel free to use the suggestions below to help you get on track and use the next 21 days to form a new habit.
The 21 day habit practice
1.First of all, you will need to be clear on your intentions. Do you really want to play the violin? or was this wish merely conceived when your best friend showed you their instrument.
2.Once you are absolute certain you want to follow through with this, here is what you do. First write down your intentions. It is important you use positive affirmations to write these goals.
3.It helps if you can identify your why. Why do you want to play the violin, lose weight, run a marathon, etc. The bigger your conviction, the easier it will be be for you to make the transition.
4.Create diversions to help you stay on track. If there is a specific weakness you battle that stops you from progressing and practicing every day, try to find ways to distract you from the negativity. It will help to keep you on track. Total honesty with yourself goes a long way here.
5.Celebrate each step, regardless how tiny it is. You need all the help you can get to keep motivated. It also helps to enlist the support of friends or family members. People who can motivate you to keep on going.
6.Stay clear of negative people. There will be those who try to sabotage you. This doesn’t even have to be intentional. It could evolve from a negative statement aimed at you, or even a deep rooted belief you had since you can remember. Any trigger that could bring this out should be avoided.
Use the following tools to help you on your 21 day mission
Positive affirmations are a great tool to keep you mentally stimulated. Practice them daily by saying “I am thankful for having lasted another day”. Before long, the 21 days are over and your new habit is cast in stone – or close to.
You can also use the power of gratitude quotes or pictures to keep you visually empowered. Stick them on your fridge, in your office, next to your bed, in the loo or wherever you will be reminded that it only takes 21 days to form a habit."
SOURCE: http://www.iamthankful.com/science/21-days-to-form-a-habit-you-can-do-it
Friday, May 16, 2014
2014 Weekly Challenge #20 - Close the Kitchen!
Late night snacking can sneak up on you when you don't even see it coming. That last bite of something left on the kitchen counter, a few cookies during the evening news, a cup of hot chocolate... Because you are slowing down for the day, late night calories don't get burned off. Instead, they go to bed with you, stowed away as fat.
To avoid late night munching, try "shutting down your kitchen" right after dinner:
- Put away leftovers and do the dishes
- Wipe down the counters
- Close the blinds and turn off the lights
Once the kitchen is closed, brush your teeth. This will further discourage you from snacking!
Creating a simple evening ritual of closing the kitchen can help you to avoid excess calories and bring an organized end to busy days.
This week: Close your kitchen right after dinner! Your body will love you for it!
Creating a simple evening ritual of closing the kitchen can help you to avoid excess calories and bring an organized end to busy days.
This week: Close your kitchen right after dinner! Your body will love you for it!
Friday, March 28, 2014
2014 Weekly Challenge #13: Appreciate your Body (Positive Self-Talk)!
In earlier challenges, we focused on being grateful and positive
instead of negative and complaining. The whole purpose of those
challenges was to realize that what you say and think makes a difference
in how you act and feel. Whatever you focus on is what you feed, and
what you feed grows. If all you think about is what you don't have, your
dissatisfaction grows; if most of what you say comes out as a
complaint, you forget to see the positive.
This week's challenge builds on that idea.
How many times in a day do you engage in negative self-talk about your BODY? I know I do it ALL.THE.TIME. "I can't wear those, my thighs are too fat." "I hate my arms." "My back is killing me." "I'm just not strong enough." Honestly, I've probably said each of these things to myself, in my head, just in the last 3 hours.
But what about the GOOD things about my body and all of the amazingly positive and wonderful things it has done for me? My legs are strong and get me where I want to go, and I can move around and play with my daughter whenever I want to. I may have stretch marks, but they came from having a baby - a wonderful gift my body gave me. My body may not be perfect, but it sure has served me well so far!
Your challenge this week: Positive Self Talk! Your Bootcamp coach will give you an index card. Give yourself a minute to think about the beauty of your body and then write down some positive things your body has done for you. As the week goes on, listen to yourself (speech and thoughts) and squash that negative body-talk. Use your card to write down something you love about your body, or something wonderful your body has done for you. Anytime you start having those negative thoughts, pull out your card and remind yourself how strong, beautiful and lucky you really are!
Have a great week!
This week's challenge builds on that idea.
How many times in a day do you engage in negative self-talk about your BODY? I know I do it ALL.THE.TIME. "I can't wear those, my thighs are too fat." "I hate my arms." "My back is killing me." "I'm just not strong enough." Honestly, I've probably said each of these things to myself, in my head, just in the last 3 hours.
But what about the GOOD things about my body and all of the amazingly positive and wonderful things it has done for me? My legs are strong and get me where I want to go, and I can move around and play with my daughter whenever I want to. I may have stretch marks, but they came from having a baby - a wonderful gift my body gave me. My body may not be perfect, but it sure has served me well so far!
Your challenge this week: Positive Self Talk! Your Bootcamp coach will give you an index card. Give yourself a minute to think about the beauty of your body and then write down some positive things your body has done for you. As the week goes on, listen to yourself (speech and thoughts) and squash that negative body-talk. Use your card to write down something you love about your body, or something wonderful your body has done for you. Anytime you start having those negative thoughts, pull out your card and remind yourself how strong, beautiful and lucky you really are!
Have a great week!
Friday, March 21, 2014
2014 Weekly Challenge #12: Declutter and get ready to SWAP!
This week’s challenge is to de-clutter your closets!
The Mama Bootcamp Clothing Swap is coming soon - Sunday May 4, 2014 to be exact! Clear your closet and bring clothing to your Bootcamp Coach. All the Mamas will be given an opportunity to "shop" through the donated items on May 4 and take what they need to fit their healthier bodies. You don't need to donate to shop, but the more donations we have, the more variety and opportunity there will be.
Just to be clear - we aren't talking just workout clothes, not at all. Any clean and wearable items you don't want anymore that are still in good enough shape can be donated.
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.
This week, pick a drawer, a closet, or a room depending on your time and ambition and get rid of anything that doesn't fit (you KNOW some of your clothes are too big now!) and that doesn't make you feel fabulous! You can give away things you no longer use, and dust off the things you forgot you had! You will live more simply and freely as you de-clutter and, who knows - that dress you don't love might be just what another mama is looking for!
Have an outstanding week!
The Mama Bootcamp Clothing Swap is coming soon - Sunday May 4, 2014 to be exact! Clear your closet and bring clothing to your Bootcamp Coach. All the Mamas will be given an opportunity to "shop" through the donated items on May 4 and take what they need to fit their healthier bodies. You don't need to donate to shop, but the more donations we have, the more variety and opportunity there will be.
Just to be clear - we aren't talking just workout clothes, not at all. Any clean and wearable items you don't want anymore that are still in good enough shape can be donated.
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.
This week, pick a drawer, a closet, or a room depending on your time and ambition and get rid of anything that doesn't fit (you KNOW some of your clothes are too big now!) and that doesn't make you feel fabulous! You can give away things you no longer use, and dust off the things you forgot you had! You will live more simply and freely as you de-clutter and, who knows - that dress you don't love might be just what another mama is looking for!
Have an outstanding week!
Friday, March 7, 2014
2014 Weekly Challenge #10 - Eliminate the Frenimies
By Lorri Ann Code
Remember the weekly challenge (and all time FAVORITE), when we had you pick a physical area to de-clutter in your lives? You told me about your cars, closets, and even refrigerators! And you loved the freeing feeling of getting rid of the junk that was draining you of your energy and your time. I think this was close to one of our most popular challenges. Well, this is a de-cluttering of the spirit. An emotional kind of clean-up.
You may ask: ‘what the heck is a fenenemy’? Simply put, it is person who says they are your friend but actually is an enemy. May be conscience sort of frenemy, but more than likely it is someone who is not really there for you for a variety of reasons. It is your GF (girlfriend), who when the chips are down and you need someone in your corner…and she is nowhere to be found (either physically or emotionally). It can be disheartening, disappointing, and depending on how embedded she is in your life…downright painful!
Some not quite so painful examples might be: You come into the room sashaying your ‘new look’, fresh from the salon, and your frenemy says “did you do something to your hair?” with a straight face and squinted eyes. Quickly deflating any new sense of confidence you had just acquired through the magical hands of your stylist. Making you doubt your own taste and worse yourself. It is just how we women are built. We look to our friends for confirmation of our new looks and ourselves.
More examples: You call enthusiastically your frenemy, with great news and whole heartedly expect her to join you in your joy. She proceeds to rain on your parade with questions and comments on all the reasons it cannot possibly work or there must be a “catch”, it cannot possibly be that good, instead of enjoying the moment with you. All the while, saying she is just being “realistic” and does not want you to get your hopes up. Why not? Why not get your hopes up?! Through hope, comes change! Hope is a wonderful healing emotion and can be a catalyst for change. Quickly excuse yourself from the conversation before your frenemy quickly and efficiently douses your dreams and enthusiasm in one fell swoop!
The worst way to find out you have a frenemy in your midst is when you really need a friend. Challenge happen in life, whether it be a divorce, a job loss, death in the family, etc. This is the time when you need unwavering, unconditional support and a place to vent. You go to your frenemy looking for your ‘soft spot’ and not only is she not there but worse, she joined the other side. I am sorry to say, but she was never a friend. You actually had a frenemy on the inside (inside your home, social circle, or heart). We, as women, look to each other for positive support and encouragement. A safe place. When the people you surround yourself with are not lifting you up, it is time to cut your losses and move on.
How do you know if you have a frenemy in your life? Here are some questions to ask yourself:
How do you feel when you are with your friend? Do you feel uplifted and a general sense of well-being?
Do you hear her saying small, unsupportive passive aggressive comments towards you?
Do her actions match her words?
Biggest indicator: your gut. Your intuition always knows even if you do not want to listen! Do a ‘gut check’ and see how you feel. Simply put: Do you feel better or worst after spending time with her? Best indicator of all! We always know even when we do not want too. Your intuition can be screaming at you and you are saying,’ no, not Susie, she would NEVER do that’. We have instincts for a reason, trust them.
Look around your circle of friends. You should see a wonderful group of people who you enjoy and trust and who ultimately, make your life better. If not then it might be time to do some emotional de-cluttering. We, at Mama Bootcamp, call it the ‘sister code’. Laugh with one another, cheer each other on, and support one another, knowing they would have your back, when the chips are down. Life can be challenging, you need your circle to be clean and healthy!
“Friendships can be for a reason, a season, or a lifetime”
I love that. Simple right. Oprah says (and I paraphrase): “Gayle, my best friend, cheers for me the loudest when I am doing well and is there for me with open arms when I fall”.
Your challenge: take a close look at your "circle." Does it include a frenemy? Or even more than one? If so, reevaluate her/his role in your life, and decide to make a change. Tell her what you think, and what you need. Or simply decide to elevate your circle and to no longer include her in it. Initially this might feel uncomfortable, and even scary. But ultimately, you will only be the better for it. When you are surrounded by "sisters" the world is a much more supportive and happy place.
I wish for all of you a circle of sisters, or as we say at Mama Bootcamp “sistas”. Blessings.
Remember the weekly challenge (and all time FAVORITE), when we had you pick a physical area to de-clutter in your lives? You told me about your cars, closets, and even refrigerators! And you loved the freeing feeling of getting rid of the junk that was draining you of your energy and your time. I think this was close to one of our most popular challenges. Well, this is a de-cluttering of the spirit. An emotional kind of clean-up.
You may ask: ‘what the heck is a fenenemy’? Simply put, it is person who says they are your friend but actually is an enemy. May be conscience sort of frenemy, but more than likely it is someone who is not really there for you for a variety of reasons. It is your GF (girlfriend), who when the chips are down and you need someone in your corner…and she is nowhere to be found (either physically or emotionally). It can be disheartening, disappointing, and depending on how embedded she is in your life…downright painful!
Some not quite so painful examples might be: You come into the room sashaying your ‘new look’, fresh from the salon, and your frenemy says “did you do something to your hair?” with a straight face and squinted eyes. Quickly deflating any new sense of confidence you had just acquired through the magical hands of your stylist. Making you doubt your own taste and worse yourself. It is just how we women are built. We look to our friends for confirmation of our new looks and ourselves.
More examples: You call enthusiastically your frenemy, with great news and whole heartedly expect her to join you in your joy. She proceeds to rain on your parade with questions and comments on all the reasons it cannot possibly work or there must be a “catch”, it cannot possibly be that good, instead of enjoying the moment with you. All the while, saying she is just being “realistic” and does not want you to get your hopes up. Why not? Why not get your hopes up?! Through hope, comes change! Hope is a wonderful healing emotion and can be a catalyst for change. Quickly excuse yourself from the conversation before your frenemy quickly and efficiently douses your dreams and enthusiasm in one fell swoop!
The worst way to find out you have a frenemy in your midst is when you really need a friend. Challenge happen in life, whether it be a divorce, a job loss, death in the family, etc. This is the time when you need unwavering, unconditional support and a place to vent. You go to your frenemy looking for your ‘soft spot’ and not only is she not there but worse, she joined the other side. I am sorry to say, but she was never a friend. You actually had a frenemy on the inside (inside your home, social circle, or heart). We, as women, look to each other for positive support and encouragement. A safe place. When the people you surround yourself with are not lifting you up, it is time to cut your losses and move on.
How do you know if you have a frenemy in your life? Here are some questions to ask yourself:
How do you feel when you are with your friend? Do you feel uplifted and a general sense of well-being?
Do you hear her saying small, unsupportive passive aggressive comments towards you?
Do her actions match her words?
Biggest indicator: your gut. Your intuition always knows even if you do not want to listen! Do a ‘gut check’ and see how you feel. Simply put: Do you feel better or worst after spending time with her? Best indicator of all! We always know even when we do not want too. Your intuition can be screaming at you and you are saying,’ no, not Susie, she would NEVER do that’. We have instincts for a reason, trust them.
Look around your circle of friends. You should see a wonderful group of people who you enjoy and trust and who ultimately, make your life better. If not then it might be time to do some emotional de-cluttering. We, at Mama Bootcamp, call it the ‘sister code’. Laugh with one another, cheer each other on, and support one another, knowing they would have your back, when the chips are down. Life can be challenging, you need your circle to be clean and healthy!
“Friendships can be for a reason, a season, or a lifetime”
I love that. Simple right. Oprah says (and I paraphrase): “Gayle, my best friend, cheers for me the loudest when I am doing well and is there for me with open arms when I fall”.
Your challenge: take a close look at your "circle." Does it include a frenemy? Or even more than one? If so, reevaluate her/his role in your life, and decide to make a change. Tell her what you think, and what you need. Or simply decide to elevate your circle and to no longer include her in it. Initially this might feel uncomfortable, and even scary. But ultimately, you will only be the better for it. When you are surrounded by "sisters" the world is a much more supportive and happy place.
I wish for all of you a circle of sisters, or as we say at Mama Bootcamp “sistas”. Blessings.
Friday, February 14, 2014
2014 Weekly Challenge #7: DeClutter your Life!
This week’s challenge is to de-clutter your life!
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.
This week, pick a drawer, a closet, or a room depending on your time and ambition and get rid of the junk! You can give away things you no longer use, and dust off the things you forgot you had! You will live more simply and freely as you de-clutter one step at a time.
Have an outstanding week!
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.
This week, pick a drawer, a closet, or a room depending on your time and ambition and get rid of the junk! You can give away things you no longer use, and dust off the things you forgot you had! You will live more simply and freely as you de-clutter one step at a time.
Have an outstanding week!
Friday, February 7, 2014
2014 Weekly Challenge #6: What's YOUR Excuse?
This week is about excuses.
We all have them...the voices in our heads that come up with amazing reasons not to work out, to procrastinate on a project, or to avoid someone we promised to spend time with. These voices are excuses, and we really all do have them and heed them more than we should.
How are your excuses preventing you from living your best life? How do your excuses steal your 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. Write them all down. Then come up with a strategy to defeat them. Use a reward systems, an accountability partner or even a simple mantra to break through your excuses and get back to (fitness) business.
Remember this: If something is truly important to you, you will find a way to make it happen. If it isn't truly important, you can always find an excuse.
How important is your MOJO to you?
Have a great week!
We all have them...the voices in our heads that come up with amazing reasons not to work out, to procrastinate on a project, or to avoid someone we promised to spend time with. These voices are excuses, and we really all do have them and heed them more than we should.
How are your excuses preventing you from living your best life? How do your excuses steal your 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. Write them all down. Then come up with a strategy to defeat them. Use a reward systems, an accountability partner or even a simple mantra to break through your excuses and get back to (fitness) business.
Remember this: If something is truly important to you, you will find a way to make it happen. If it isn't truly important, you can always find an excuse.
How important is your MOJO to you?
Have a great week!
Friday, January 24, 2014
2014 Weekly Challenge #4: A Complaint Free Week
In week one, we talked about paying attention to the positive things
in your life. This week's challenge is a play on the same idea:
Whatever you feed grows.
This week, continue to feed the positive by eliminating negative words from your life.
How many times in a day do you engage in negative self talk? "I can't do this!" "My hips are too wide!" "I'm too slow a runner!" And how often do you complain about other things? "My husband never puts his dirty clothes in the hamper!" "My mother in law calls too early in the morning!"
We all do it, and it can a hard habit to break!
Give yourself a little visual (and physical) reminder of this week's challenge. Put a rubber band around your wrist and wear it like a bracelet. When you catch yourself in a complaint, give the band a tug. SNAP SNAP!
When you stop complaining, you have no choice but to focus on the positive. And by feeding only the positive, the good stuff grows and grows.
Have a GREAT (and complaint free) week!!
This week, continue to feed the positive by eliminating negative words from your life.
How many times in a day do you engage in negative self talk? "I can't do this!" "My hips are too wide!" "I'm too slow a runner!" And how often do you complain about other things? "My husband never puts his dirty clothes in the hamper!" "My mother in law calls too early in the morning!"
We all do it, and it can a hard habit to break!
Give yourself a little visual (and physical) reminder of this week's challenge. Put a rubber band around your wrist and wear it like a bracelet. When you catch yourself in a complaint, give the band a tug. SNAP SNAP!
When you stop complaining, you have no choice but to focus on the positive. And by feeding only the positive, the good stuff grows and grows.
Have a GREAT (and complaint free) week!!
Friday, January 17, 2014
2014 Weekly Challenge: Make an Appointment for Fitness!
If you ask an average woman on the street why she doesn't exercise
regularly, odds are the answer will be "I don't have time." And the
truth is, there isn't a single one of us who has enough time to do
everything that needs doing.
Most of the important "to do's" in our lives are scheduled in advance. Dentist? Doctor? Hair cut? Lunch with a friend? Send a card for Aunt Dianna's birthday? Just about all of these things get planned in advance - written on a calendar, note, list, etc.
Something as important as your own health deserves at least equal attention!!
This week, schedule an appointment for fitness. Sit down with your calendar (or favorite tech gadget) and set the date and time for your workouts. When will you exercise? Where? What specifically are you going to do? Will you have a workout partner? Record it all wherever you keep track of all your other appointments. And then...
KEEP THE APPOINTMENT. You wouldn't stand up your doctor, boss or best friend would you? Give yourself the same courtesy and respect.
By Sunday night at 7pm, have your schedule set. For a little extra accountability, let your coach know what your schedule is, and email her after each of your appointments.
Now go get your calendar and plan for a great week!
Most of the important "to do's" in our lives are scheduled in advance. Dentist? Doctor? Hair cut? Lunch with a friend? Send a card for Aunt Dianna's birthday? Just about all of these things get planned in advance - written on a calendar, note, list, etc.
Something as important as your own health deserves at least equal attention!!
This week, schedule an appointment for fitness. Sit down with your calendar (or favorite tech gadget) and set the date and time for your workouts. When will you exercise? Where? What specifically are you going to do? Will you have a workout partner? Record it all wherever you keep track of all your other appointments. And then...
KEEP THE APPOINTMENT. You wouldn't stand up your doctor, boss or best friend would you? Give yourself the same courtesy and respect.
By Sunday night at 7pm, have your schedule set. For a little extra accountability, let your coach know what your schedule is, and email her after each of your appointments.
Now go get your calendar and plan for a great week!
Friday, January 3, 2014
2014 Weekly Challenge #1: An Attitude of Gratitude
Happy New Year!
The year is spread out in front of you like a book of empty pages, ready to be filled. We at Mama Bootcamp want to help you make this your very best year ever by helping you find your MOJO in every way you can. We hope you will join us by participating in our weekly challenges, getting to Bootcamp and working toward all your goals.
Challenge #1: An Attitude of Gratitude
Start off the year by actively being thankful for all the good things in your life. Remembering to be thankful for the good stuff - big and small - can help you get your "attitude on right." Whatever you focus on gets bigger and more important. So instead of focusing on the less positive (something you are angry about, negative feelings about a job, etc.) and making those things more important, take a minute to feel thankful for the positives in your life.
Start keeping a Gratitude Journal. Every day, write down three things you are thankful for. Every entry must be different every day. Nothing is too big and nothing is too small - just focus on the lovely in your life.
What a great way to start 2014!
I (Coach Lara) will get you started with my top three gratitudes:
1) I am grateful for my husband and daughter, who love me for me unconditionally
2) I am thankful for the technology that makes far away friends accessible and lets me stay in touch.
3) I am grateful my foam roller!
We'd love to know what you are grateful for - will you share?
The year is spread out in front of you like a book of empty pages, ready to be filled. We at Mama Bootcamp want to help you make this your very best year ever by helping you find your MOJO in every way you can. We hope you will join us by participating in our weekly challenges, getting to Bootcamp and working toward all your goals.
Challenge #1: An Attitude of Gratitude
Start off the year by actively being thankful for all the good things in your life. Remembering to be thankful for the good stuff - big and small - can help you get your "attitude on right." Whatever you focus on gets bigger and more important. So instead of focusing on the less positive (something you are angry about, negative feelings about a job, etc.) and making those things more important, take a minute to feel thankful for the positives in your life.
Start keeping a Gratitude Journal. Every day, write down three things you are thankful for. Every entry must be different every day. Nothing is too big and nothing is too small - just focus on the lovely in your life.
What a great way to start 2014!
I (Coach Lara) will get you started with my top three gratitudes:
1) I am grateful for my husband and daughter, who love me for me unconditionally
2) I am thankful for the technology that makes far away friends accessible and lets me stay in touch.
3) I am grateful my foam roller!
We'd love to know what you are grateful for - will you share?
Friday, December 27, 2013
2013 Weekly Challenge #52: Annual Wrap Up and S.M.A.R.T. Goals
Its hard to believe we're at week 52 and that the year is almost over.
The New Year is often a time for reflection, and for making goals, and that's what we're working on this week.
Take a little quiet time to yourself to reflect back on the last year. What did you do that you are really happy about or proud of? Give yourself some credit for those things and remember what you did to make yourself successful and to meet your goals.
Next, think about the upcoming year. There are 52 fresh new glorious weeks spread out before you and YOU get to decide what you're going to do with them!
Set a new goal for yourself, something you'd like to achieve over the next year. Specifically, set a fitness goal. Do you want to run or walk your first 5K race? Start training for and complete a triathlon? Learn to swim? Try yoga? Complete a half marathon? Be able to do 25 push ups without resting? Goal setting is important - if you don't know where you're going, it is hard to get there.
As you plan a successful and fit 2014, don't just make a list of resolutions set GOALS for yourself instead. Remember to keep your goals S.M.A.R.T. - Specific, Measurable, Attainable, Realistic and Timely. You can read more about SMART Goals here.
It has been an amazing year, full of growth, strength, challenges, triumphs and change. I wish you all a 2014 that is healthy, balanced, and full of joy.
Happy Holidays!
The New Year is often a time for reflection, and for making goals, and that's what we're working on this week.
Take a little quiet time to yourself to reflect back on the last year. What did you do that you are really happy about or proud of? Give yourself some credit for those things and remember what you did to make yourself successful and to meet your goals.
Next, think about the upcoming year. There are 52 fresh new glorious weeks spread out before you and YOU get to decide what you're going to do with them!
Set a new goal for yourself, something you'd like to achieve over the next year. Specifically, set a fitness goal. Do you want to run or walk your first 5K race? Start training for and complete a triathlon? Learn to swim? Try yoga? Complete a half marathon? Be able to do 25 push ups without resting? Goal setting is important - if you don't know where you're going, it is hard to get there.
As you plan a successful and fit 2014, don't just make a list of resolutions set GOALS for yourself instead. Remember to keep your goals S.M.A.R.T. - Specific, Measurable, Attainable, Realistic and Timely. You can read more about SMART Goals here.
It has been an amazing year, full of growth, strength, challenges, triumphs and change. I wish you all a 2014 that is healthy, balanced, and full of joy.
Happy Holidays!
Friday, December 20, 2013
2013 Weekly Challenge #51: Give YOURSELF a Gift
Is it just me, or have you spent the last few weeks scouring the
planet for gifts? Gifts for the kids, your best friend, family,
coworkers - even the dog gets a gift this time of year. It is fun to
give, and picking out just the right thing is rewarding but...what about
YOU?
This might be one of my favorite challenges because this week I want you to give a gift to YOURSELF!
Your gift can be whatever you decide on that works for your life. Feeling a little chilly at bootcamp this winter? Gift yourself a cozy hat. Some new running socks? You deserve them. A water bottle to help you stay hydrated? Done. Feeling like you need some time to yourself? Give yourself the gift of an extra bootcamp this week, or even better a pedicure or massage!
Most women spend the majority of their non working (or even working) hours taking care of the needs and wants of others. This year, give yourself the same treatment and give yourself a gift.
Enjoy!
This might be one of my favorite challenges because this week I want you to give a gift to YOURSELF!
Your gift can be whatever you decide on that works for your life. Feeling a little chilly at bootcamp this winter? Gift yourself a cozy hat. Some new running socks? You deserve them. A water bottle to help you stay hydrated? Done. Feeling like you need some time to yourself? Give yourself the gift of an extra bootcamp this week, or even better a pedicure or massage!
Most women spend the majority of their non working (or even working) hours taking care of the needs and wants of others. This year, give yourself the same treatment and give yourself a gift.
Enjoy!
Friday, December 6, 2013
2013 Weekly Challenge #49: Say No to the Good, and Yes to the GREAT
'Tis the Season, right?
The season for parties, family commitments, shopping, wrapping up projects at work, charity events, Secret Santa, visits to Santa, Elf on the Shelf, open houses, white elephant gift exchanges...the list goes on and on and on. What this adds up to is one very full calendar, and one exhausted Mama!
How many things on your list do you really want to do? I don't mean what are you willing to do, or what you feel you "should" do, but what do you WANT to do?
This week, we challenge you to say NO to the good, and YES to only the GREAT.
Next time someone asks you to do something, no matter what or who it is, say yes only if it is something you really want to do. If it isn't something great that will make you feel happy and good, then politely decline and fill your time with something better. Think about what YOU want to do, and make it happen.
By saying no to the good, you leave more time for the GREAT, and more time for you in the process.
Have a GREAT week!
The season for parties, family commitments, shopping, wrapping up projects at work, charity events, Secret Santa, visits to Santa, Elf on the Shelf, open houses, white elephant gift exchanges...the list goes on and on and on. What this adds up to is one very full calendar, and one exhausted Mama!
How many things on your list do you really want to do? I don't mean what are you willing to do, or what you feel you "should" do, but what do you WANT to do?
This week, we challenge you to say NO to the good, and YES to only the GREAT.
Next time someone asks you to do something, no matter what or who it is, say yes only if it is something you really want to do. If it isn't something great that will make you feel happy and good, then politely decline and fill your time with something better. Think about what YOU want to do, and make it happen.
By saying no to the good, you leave more time for the GREAT, and more time for you in the process.
Have a GREAT week!
Friday, November 15, 2013
2013 Weekly Challenge #46: What have you learned?
Life is about learning and growing. When you know better, you can do
better, right? This week, we are thinking about lessons learned.
Think about the important lessons YOU have learned this year, and how it has changed how you think, how you act, how you feel and then...
Share it with someone!
Join us on the Facebook page and tell your Mama Bootcamp family what lesson you are most thankful for. Could be just the lesson one of your sisters needs to learn, too.
Have a great week!
Think about the important lessons YOU have learned this year, and how it has changed how you think, how you act, how you feel and then...
Share it with someone!
Join us on the Facebook page and tell your Mama Bootcamp family what lesson you are most thankful for. Could be just the lesson one of your sisters needs to learn, too.
Have a great week!
Friday, November 8, 2013
2013 Weekly Challenge #45: Who Are You Thankful For?
Our month of Thanks Giving continues!
Last week, we told the world (ok, Facebook) what we were thankful for. This week's challenge is about giving thanks to someone who may or may not still be in your life who helped you. You may have never told them, but now is your opportunity.
Our Main Mama Lorri Ann says: "Mine was Miss Machado, my 8th grade teacher. She believed in me, and encouraged me as my English teacher to write and express myself. Having a chaotic and painful home life, I looked forward to her words of encouragement to me. She never knew how big an influence she was on my life."
WHO are you thankful for? If that person is still in your life, give him or her a call and say so! If you can't do it in person or by email, post on Facebook to tell us all about it. You may just make someone's day!
Last week, we told the world (ok, Facebook) what we were thankful for. This week's challenge is about giving thanks to someone who may or may not still be in your life who helped you. You may have never told them, but now is your opportunity.
Our Main Mama Lorri Ann says: "Mine was Miss Machado, my 8th grade teacher. She believed in me, and encouraged me as my English teacher to write and express myself. Having a chaotic and painful home life, I looked forward to her words of encouragement to me. She never knew how big an influence she was on my life."
WHO are you thankful for? If that person is still in your life, give him or her a call and say so! If you can't do it in person or by email, post on Facebook to tell us all about it. You may just make someone's day!
Friday, November 1, 2013
2013 Weekly Challenge #44: A Month of Being Thankful
In this month of Thanksgiving, we at Mama Bootcamp are all focusing on what we are thankful for.
We are thankful for our health, our families, and for all the beauty in our lives. And of course we are especially thankful to have our MOJO, and to be able to share it with each and every one of our Mamas. In short, we are thankful for YOU!
This week, your challenge is to focus on your attitude of gratitude. What are YOU thankful for? Post it on Facebook to share it with the other Mamas and with your proud and THANKFUL coaches.
We are thankful for our health, our families, and for all the beauty in our lives. And of course we are especially thankful to have our MOJO, and to be able to share it with each and every one of our Mamas. In short, we are thankful for YOU!
This week, your challenge is to focus on your attitude of gratitude. What are YOU thankful for? Post it on Facebook to share it with the other Mamas and with your proud and THANKFUL coaches.
Saturday, October 5, 2013
2013 Weekly Challenge #40: Where's Your Mojo?
This week is all about excuses.
We all have them. The reasons we give ourselves, and others, for not doing what we know is best, or what we promised ourselves or others we'd do. But this time we're not just talking about being a couple minutes late to work, or not getting all the laundry done...we're talking about health, fitness, and overall MOJO.
Have you found your MOJO? If not...why not?
Are you in a job you don't like or that doesn't challenge you? Do you throw yourself under the bus first, giving up your fitness appointment for the benefit of someone else? Do you have a hard time setting boundaries with others (boss, spouse, etc.) making it impossible to take care of you?
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: Identify the excuses you make that stop you from finding and keeping your MOJO, and make at least one change in at least one excuse.
Knowlege is power. Figure out your inner dialogue (aka excuses) and you can change it. Change the way you talk to yourself, and motivate yourself, and you can find your MOJO.
We all have them. The reasons we give ourselves, and others, for not doing what we know is best, or what we promised ourselves or others we'd do. But this time we're not just talking about being a couple minutes late to work, or not getting all the laundry done...we're talking about health, fitness, and overall MOJO.
Have you found your MOJO? If not...why not?
Are you in a job you don't like or that doesn't challenge you? Do you throw yourself under the bus first, giving up your fitness appointment for the benefit of someone else? Do you have a hard time setting boundaries with others (boss, spouse, etc.) making it impossible to take care of you?
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: Identify the excuses you make that stop you from finding and keeping your MOJO, and make at least one change in at least one excuse.
Knowlege is power. Figure out your inner dialogue (aka excuses) and you can change it. Change the way you talk to yourself, and motivate yourself, and you can find your MOJO.
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