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!

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!

2013 Weekly Challenge #50: Hydration

Yep, back up on my soap box again...This weeks' challenge is all about HYDRATION.

Living where we do, it is almost impossible to forget to drink water in the summer.  Those triple digit days make it pretty easy to remember our water bottles when we leave the house, and all that sweating reminds us we need to restore our body's balance.

In the winter...well, the winter is a different story.  In the winter, it feels easier and more intuitive to grab an extra cup of coffee, or snuggle up with hot tea.  And a cold drink of water on a cold morning isn't exactly the first thing I think of grabbing.

Guess what though?  Hydration in the winter is important too!  The heaters are blowing on us all the time, drying out our skin and our membranes and leaving us even more susceptible to dehydration.  And don't forget that if you are even a little bit dehydrated - 2% - you will burn 30% fewer calories during your workouts and your regular activities of daily living.

This week's challenge:  Be sure to get your 80-100 ounces of water every day.  Do what you need to do to make it happen:  add lemon, add mint, set a timer to remind yourself to get up and get another glass of water, give yourself a reward.

Stay hydrated!  Your body will love you for it!

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!

2013 Weekly Challenge #48: Pick Your Day!

Tis the season for parties, celebrations, get togethers...food is everywhere all the time this time of year, and it isn't always the healthy stuff.

The bad news: the average person expects to gain weight during the holidays, and does so.
The good news:  YOU don't have to!

This holiday season, make a deal with yourself:  Do your best to eat healthfully and clean six days out of the week.  And pick ONE day a week to indulge.

Now let's be clear here, indulge does not mean "eat the entire cheesecake followed by a chocolate fondue chaser with a bottle of champagne to wash it all down."  Nope, not gonna happen.  Right?

What I do mean is: decide that you will have a small piece of that cheesecake, enjoy a glass of wine, and take a day to not count calories.

Of course even on an indulgent day you will still want to get those veggies in and hydrate - in fact, you should hydrate extra to get the extra sodium flowing right out of your body.  But take a day to indulge, and celebrate.

Happy December :)

2013 Weekly Challenge #47: The Tough Turkey Express

The number one question I hear this past week at Bootcamp was "Do we have Bootcamp on Thanksgiving?"

The short answer: No, there are no bootcamps scheduled for Thanksgiving Day.

The long answer: No, there are no bootcamps scheduled for Thanksgiving Day BUT you can, and should, still get a workout in!!

This Thanksgiving, treat yourself to the Tough Turkey Express Workout! It will only take a few minutes, and its a great way to start off your holiday weekend.

Here's the set (repetitions in parenthesis are for beginner, intermediate and advanced, respectively):

Pushups - box-style, on your knees or on your toes (20, 25, 30)

Dips (20,25,30)

Butt Bumps (20, 25, 30)

Wall Sit (60 seconds for all levels)

Flutter Kick Hold 10 kick, 10 hold (3 sets, 3 sets, 4 sets)

Need refresher for some of the moves? See the video here.


YOUR CHALLENGE: Repeat the Tough Turkey Express Workout circuit 3 to 4 times in a row. Your body will love you for it!

Have a happy, and HEALTHY, Thanksgiving!

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!

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 8^th 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!  

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.

2013 Weekly Challenge #42: Express Workout

Think you don't have time to exercise? Guess again! In just 10 to 20 minutes, you can get an excellent full body workout. Its called the Express Workout, and you can do it wherever you are, whenever you want!

For a quick workout at home, on vacation, or even in the office, try this circuit (repetitions in parenthesis are for beginner, intermediate and advanced, respectively:

Pushups - box-style, on your knees or on your toes (20, 25, 30)
Dips (20,25,30)
Butt Bumps (20, 25, 30)
Wall Sit (60 seconds for all levels)
Flutter Kick Hold 10 kick, 10 hold (3 sets, 3 sets, 4 sets)

Repeat entire circuit 3 or 4 times.

Need a refresher?  Check out our video section to see Master Trainer Lorri Ann Code at work!

Your challenge:  Do the Express Workout every non-Bootcamp day this week.  Your body will love you for it!

2013 Weekly Challenge #41 Break(your)fast

Breakfast is the most important meal of the day.

Broken record, right? In this case, the old cliche' is really true.

One of the most important things Mama Bootcamp tries to teach is how important it is to eat (i.e. FUEL your body) every 2 to 4 hours. We do this for a couple of reasons. First of all, if you keep yourself from getting too hungry, you'll make better food choices instead of just eating whatever you can get your hands on because you're "starving." But more importantly, eating frequent small meals or snacks keeps your metabolism steady so that energy levels are consistent. Eating every 2 to 4 hours also helps alleviate fatigue and hunger. Your body is always fueled and burning calories.

Imagine a sumo wrestlers - picture him in your head. He eats in order to gain as much fat as possible while using muscle for energy. How does he do that? In addition to making less-than-healthy food choices, he also eats only every 8 hours. If you starve your body all day you are doing the same thing; you are using your muscle for calorie burning instead of fat.

So...back to breakfast.

By the time you wake up in the morning (hopefully after a really good night's sleep), it has usually been at least 10 hours since you last fueled your body. You need to eat as soon as possible in order to refuel your body and turn your metabolism (calorie burning machine) back on. If you skip breakfast, your body will store away fat, and burn muscle to get what it needs instead of burning away the fat.

Now that you know WHY breakfast is important, let's talk about the WHAT! Sorry to break it to you, but coffee isn't breakfast, even if it has milk in it. Around 300 calories is a good target to get your day going.

Try to get in some whole grains, fiber, fruit and some protein. These will not only get your metabolism humming, but will give you the energy you need to get through the first few hours of your day. Add in 40 ounces of water by noon, and you'll be a calorie burning machine!

Your challenge this week: Eat breakfast every single day! Try something new, or stick to an old (HEALTHY!) favorite. And then share the love - come back here and leave a comment letting us know what you had for breakfast and how it helped fuel your day!

I'll start: My go-to breakfast is a whole wheat sandwich thin toasted crispy, with a thin layer of crunchy peanut butter on top. I eat it with a cold crisp tart apple cut into wedges. I've got my whole grain, healthy protein, fruit, and fiber all in one! Combined with my cup of coffee (okay, more than one cup) it give me all the fuel I need to get through the morning chaos.

Break your fast the healthy way EVERY day. Your body will love you for it.

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.

2013 Weekly Challenge #39: Go Sugar FREE

I can hardly beleive it is already almost October. Its time for crisp fall apples, winter squash, veggie soup and...Halloween Candy. Ugg.

Even the healthiest eaters sometimes struggle at this time of year. Everywhere you turn, there's another bowl of candy, a baked treat, and a "reason to celebrate." But we all know that stuff just isn't good for you. And once you start eating it, it can be pretty hard to stop.

This week, give yourself a jumpstart on the holidays by eliminating the refined sugar from your diet. No soda, no cookies, no ice cream and don't even think about that candy corn. But you weren't eating that stuff anyway, right?)

Natural sugars, of course, are an important part of a healthy diet, so keep eating your fruits and veggies as usual.

One week, no refined sugar. You CAN do it, and your body will love you for it!

2013 Weekly Challenge #37: The Power of the Push Up

What do you do when your bootcamp coach says "time for pushups?" I'm willing to bet you groan, shoot a dirty look or, at a minimum roll your eyes. Admit it - you know its true!

Pushups aren't the easiest thing in the world to do. But they are worth every bit of effort you put into them. Pushups work SO many muscle groups. Primarily, they work your deltoids (shoulders), triceps (back of the upper arm) and pectorals (chest). As if that weren't great enough, they can also engage your rhomboids (shoulder blade area), Erector spinae(spine), Rotator cuff, Posterior Deltoids (shoulders), Serratus anterior (near your arm pits), Rectus abdominus (abs), Transverse Abdominus (abs), Gluteus maximus (glutes), and Quadriceps (quads).

That's a lot of bang for your exercise buck, so its no surprise they can be challenging!

This week's challenge: Discover the power of the pushup! How many pushups can you do in two minutes? Can you improve on that in one month? Do them whatever way works best for you - on your toes, on your knees or box style.

Challenge yourself to increase your strength and fitness with pushups. Your body will love you for it!

2013 Weekly Challenge #36: Fuel Your Body with the GOOD Stuff

One of the goals of Mama Bootcamp is clean and healthy eating. This isn't about weight, its about HEALTH.

Food is your body's fuel. When you feed your body crap, you feel like crap. If you eat the good stuff, you feel good - great even! Its as simple as that.

This week is all about giving your body the good stuff. Stay away from fast food (you're not eating that anyway, right? RIGHT?!). Pack up your lunch to take to work every day. Get in all your servings of fruit and veggies - make a Grab and Go. Choose whole grains and things with no strange words in the ingredient list. No eating out, and no processed food.

Your weekly challenge: Feed yourself the good stuff, and nothing but the good stuff. Your body will LOVE you for it.

2013 Weekly Challenge #35: Make a Date for Fitness

This week's challenge is all about setting yourself up for success, and making yourself and your fitness a priority.

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!!

Let's be honest: We all know that exercise isn't ALWAYS fun (although it usually is). But neither is brushing your teeth, and you still make sure you do that on a regular basis, right?

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? 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 - your body will love you for it!

2013 Weekly Challenge #34: You with YOU!

This week's post comes from a friend of Lorri Ann's, who talks about the most important relationship in our lives...

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You with You from Cheryl Richardson:

Last night, while having a small dinner party, I listened in on a conversation between my dear friends, Nancy and Max, as they discussed the joys of living alone.

Max has lived by herself for over twenty years and when Nancy asked how it felt to be alone for so long, Max replied, "I'm not alone, I'm in a relationship with myself." As Nancy and I smiled at her answer, Max added, "some people see the word alone as meaning 'all by myself,' but I see it differently. To me, the word alone means, 'all one.' I'm in a relationship with myself and all that exists in the Universe."

What a beautiful perspective. If more of us remembered that we are, first and foremost, in a relationship with ourselves, we'd make it a priority to practice better self-care. We'd engage in those simple, meaningful activities that create memorable moments - the kind of moments that leave us wondering "why don't I do this more often."

This week, stop wondering and start doing. Here are a few ideas to get you started...

Take yourself out on a fun date - go to a movie on your own, enjoy a spontaneous afternoon foot massage, or go to a driving range and hit a bucket of balls.

Give yourself a treat like using linen spray or essential oils on your sheets before going to bed.

Go have a cup of coffee or a glass of wine with a good book or your journal instead of with a friend or your computer or phone.

Take a walk or go for a run in a place you've never been before.

Lie at the beach or on the grass and simply listen to the waves, the wind in the trees, or watch the clouds float by in the sky.

Create a few moments for yourself this week!
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This week's challenge: At least twice this week (and hopefully more!) create some time for yourself, and foster your relationship with YOU.

2013 Weekly Challenge #33: Try something New!

As school starts, the days shorten, and summer starts to wane, I have been finding myself in a rut. I am doing the same things on the same days week after week after week and it feels like Groundhog Day. Nothing feels new or fresh.   Am I alone? Or do some of you feel the same way too?

This week's challenge is about breaking out of the rut, monotony, doldrums or whatever you want to call it...Trying something new might lead to a fun new hobby, a healthy new habit or even new friends or adventures.

Your challenge: Try something NEW! Try a new workout class, a new recipe, a new activity, a new book, etc. Change things up a little bit, and enjoy!

2013 Weekly Challenge #32: Declutter (and SWAP)

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

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.  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 on Saturday 8/17.  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!

2013 Weekly Challenge #31: I'll Have a Side of Butt/Thighs with that, Please!

This week is all about adding a little bit of butt and thigh work to your regular workout. All it takes is 5 to 10 minutes a day to get even more Bootie-licious than you already are!

Here's the workout:
Butt Bumps
Lunges
Butt Blasters
Leg Lifts

Your challege: Do 4 sets of these moves, with 20 repetitions of each, every day this week.

Order up a set of butt and thighs with your regular workout this week. Your body (and your BOOTIE) will love you for it!