Success Stories: Cammie Sahyoun

This past year with Mama Bootcamp has been a life changing experience. As a mom of two young boys and a full time elementary teacher I found myself getting caught up in the business of life. I wasn’t taking time for myself, eating well and not motivated to work out. I found myself often overwhelmed, tired and stressed out. Diabetes, obesity, anxiety and heart disease run in my family and I could see how easy it would be to go down that path. It was time to make a change so I could be healthy and enjoy myself, my family and all that life has to offer.

That change came last June 09 when I signed up with Lorri Ann and Mama Bootcamp. Lorri Ann tailored a workout for my busy schedule and showed me the tools I needed to eat healthy and meet my goals. I loved meeting at the weekly boot camps and getting the inspiration by the coaches and others to stay on track. I completed two sessions then signed up for tri-training. I hadn’t ridden a bike in years or swam for any distance since highschool but I was inspired and ready for the challenge. I found myself loving to workout, eating healthy and best of all the results. I went from 41% body fat to 19%. I lost 25 pounds and 75 inches. Size 10/12 to 4/6. Before Mama Bootcamp I could barely run a mile and throughout this year I ran a 5K, 12K and successfully just finished two mini-triathlons. Mama Bootcamp has made numerous positive changes in my life. I can now say I am healthy in many ways and loving it! Can’t wait for what is next!

Before:41% body fat, 169 lbs, size 10

After:19% body fat, 145 pounds, size 4

Kristin's Story - Week 6

Hello Mamas!

Well, it’s here…week 6 is coming to a close. Is it crazy that I have butterflies in my stomach just typing that? I’ve actually come a long way mentally since my post last Friday. I am no longer worrying about tomorrow and what the measurements say or don’t say. I’m excited to see how far I’ve come and to map out my goals for the next six weeks. I know a lot of you are journaling your food, water intake and exercise, but are you journaling your thoughts, feelings, triumphs and frustrations? If not, I highly recommend it. Somehow typing everything out sort of releases any frustrations and helps me to acknowledge the positives that I might otherwise overlook. Just something to ponder…

This week I’ve noticed another big boost in my strength. Side plank with staggered feet instead of kick stand, push ups don’t feel quite as deadly and my runs are getting faster. The best part is that I no longer curse my instructors under my breath during core workouts. Ha! Now that’s what I call serious improvement.

I’m in a routine with my diet and other than a little bit of restaurant anxiety I think I’ve got a good handle on it. I had a few pieces of red licorice after a particularly stressful afternoon, but once again I didn’t have anything with me to substitute so at least I’m seeing a pattern there. Planning, planning planning…I’m working on it.

See you next week with my 6 week stats!

“Your life does not get better by chance, it gets better by change.” - Jim Rohn

Trainer Tips: Express workout for busy people

One of the number one reasons people don't exercise (or stop exercising) is because they just "don't have time." Most don't realize that you don't need a lot of time, or stuff, to get a good workout in.

Here's a 20 minute Express Workout that can be done anywhere, anytime!

1) Do 20 PUSHUPS. One of the best exercises you can do, push ups work your abs, upper back (helps get rid of back fat!), lower back, triceps, shoulders and entire core

2) Do 20 BICYCLES. This specifically targets the abs, contributing to overall core strength.

3) Do 20 DIPS. Great for the arms and chest, can be done on a coffee table, bench or even the side of your bathtub.

4) Do 20 alternating stationary LUNGES. These provide an awesome leg workout targeting the gluts, hamstrings and quads

5) Finish with a 60 second WALL SIT. Your knees will thank you and so will your thighs!

Run this as a circuit, starting with #1 and ending with #5. Work yourself up to repeating the circuit 4 times - it should take about 20 minutes and you'll feel great!

Have a few minutes to spare? Squeeze in that workout!!

What kind of oats should you eat?

Are you confused about which kind of oatmeal or oats to buy? It might surprise you to learn that a faster cooking time doesn't necessarily mean a healthier choice.

Try to avoid "quick oats" that contain added sugar and/or salt. Otherwise, choose the oats that you enjoy the most based on texture and cooking time.

Here are the numbers:

Kristin's Story - Week 5

Five weeks down and one to go before my mid-point measurements.  I'm a little nervous.  It's silly, I know.  I just can't help feeling a bit of trepidation as I think about next Saturday.  You're probably thinking that I fear the numbers, right?  Honestly, that's not really it.  I'm more fearful of what my reaction will be to those numbers.  If they are lower than I want or expect will I be disappointed and frustrated?  Will those feeling set me off track?  If they are better than I imagined will I get overconfident and allow myself to ease off?  These are the things that I've dealt with in the past.  I've lived both scenarios and neither will get me to my goals.  I can tell you right now that I am so thankful that Lorri Ann will be there to give me my results.  It's so great to know that she will be there to remind me that any progress is good progress.  She will have great advice on how to step it up a notch and take it to the next level.  Either way, she'll be there coaching me through it and I know that will make all the difference in that moment. 

On a much less introspective note, my big moment this week came when I wore a pair of capri pants to work that I haven't been able to wear in quite a while.  It was an amazing feeling to not only be able to wear those pants but recognizing that they fit so much better than the last time I wore them.  Awesome!   My pants are more comfortable, and I'm becoming more comfortable in my own skin.  My confidence and energy have increased by leaps and bounds.  I'm feeling really good these days.  I'm going to take those thoughts with me next Saturday.  Numbers are great, but you can't beat getting your Mojo back!

Have a great week!

K

Success story: Jen!

I started Mama Bootcamp with the amazing Lorri Ann in her Saturday morning class about a year ago because my sister wanted someone to do it with her. She unfortunately did not stay in it long, but I continued because I started to see how much better I felt after each workout!

Then, right before the holidays when I was wanting to amp up my workout routine some more, Lorri Ann started pumping everyone up to train for a mini triathlon. I thought since this is her passion and I knew I could swim a lap, ride a bike, and walk a block that I could train for it.

The training was challenging at times, yet so rewarding and they were some of the best workouts I have ever done! Then on Saturday, June 5th I completed my first mini triathlon in 2:31:14; four minutes faster than my goal! To tell you the truth, the training was harder than the actual race! So hats off to you, Lorri Ann, because you prepared me exceedingly well! I loved it and will be back out there to do it again! I am now currently training to do my first half marathon in October!

  

It is so nice to hear my friends and family say, “you look good, Jen!” What is even better is that I feel good and I am excited to remain active and live a healthy lifestyle!

One of my goals was to become fit and to learn how to make exercising part of my daily routine. That has definitely happened because of Mama Bootcamp. I lost a total of 39 inches, 5% body fat, 3 lbs, and went from a size 6/8 to a size 4. I am now more toned and fit than I ever have been and I guess I am now an athlete too, since I finished my first mini triathlon all thanks to Lorri Ann and Mama Bootcamp! 

Mama Bootcamp gave me the tools to live an active and healthy lifestyle and I am so grateful for that. So, even if you sign up for something to do with someone else and they do not continue, stick with it because you never know you could find something new to fall in love with.

Saturday Switch: Making healthy muffins at home

(Photo via GetNatured)

Muffins, as healthy as they may seem, may be loaded with calories and fat. Consider this example: one single blueberry muffin from Costco contains 610 calories, 32 grams of fat, and 40 grams of sugar! Yikes!

If you are careful about which muffins you choose or, better yet make your own, they can be a good breakfast or snack food.

Here are 4 tips for making healthier muffins at home:

1. Reduce the sugar by half. If your recipe calls for 1 cup, only use 1/2 cup.
2. Replace all-purpose flour with whole wheat or spelt flour.
3. Replace 25% of the flour with protein powder or wheat germ.
4. Replace up to 3/4 of the fat (oil, butter, etc.) with unsweetened applesauce or mashed bananas.