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 strengh and fitness with pushups. Your body will love you for it!
Friday, September 28, 2012
Friday, September 21, 2012
2012 Weekly Challenge #38: The Daily Look
How many times a day do you look in the mirror? Be honest! Maybe not a close look, but at least a glance or reflection in a mirror? Probably a lot, right? And when you do see your reflection, how often do you think (or even say) something negative about yourself?
Negative self-talk is something most of us do without even thinking about it. Somewhere along the line, many of us become our own worst critics, far harder on ourselves than we would ever be of others.
There is an old saying: you teach others how to treat you. But really, when you say negative things to yourself about yourself, aren't you teaching yourself how to treat you? And if you say those things aloud in front of your child who looks like you, are you teaching her how to treat herself?
This week's challenge: The Daily Look. Every day this week, at least once a day, look in the mirror and say one nice thing about yourself. Sounds simple, maybe, but you might be surprised by how challenging this can be!
Remember, in order to love and care for others, you have to work on loving yourself. It all starts with you, and one simple look.
Negative self-talk is something most of us do without even thinking about it. Somewhere along the line, many of us become our own worst critics, far harder on ourselves than we would ever be of others.
There is an old saying: you teach others how to treat you. But really, when you say negative things to yourself about yourself, aren't you teaching yourself how to treat you? And if you say those things aloud in front of your child who looks like you, are you teaching her how to treat herself?
This week's challenge: The Daily Look. Every day this week, at least once a day, look in the mirror and say one nice thing about yourself. Sounds simple, maybe, but you might be surprised by how challenging this can be!
Remember, in order to love and care for others, you have to work on loving yourself. It all starts with you, and one simple look.
Friday, September 14, 2012
2012 Weekly Challenge #37: 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.
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.
Friday, September 7, 2012
Weekly Challenge #36: Get OUT(side)
With the hot weather, and even Spare the Air days, it is easy to feel stuck inside. And with colder weather coming just around the corner, many people will move their workouts and leisure time indoors as well.
This week's challenge: Get outside!
We live in such a great area with Granite Beach, Beals Point, Lake Natomas, the American River Parkway, the Sierras, and so much more. Go for a bike, a hike, a run or paddle!
Do something fun outside and get moving! Your body will love you for it.
This week's challenge: Get outside!
We live in such a great area with Granite Beach, Beals Point, Lake Natomas, the American River Parkway, the Sierras, and so much more. Go for a bike, a hike, a run or paddle!
Do something fun outside and get moving! Your body will love you for it.
Friday, August 31, 2012
2012 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!
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!
Sunday, August 26, 2012
2012 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.
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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!
****************************************************
This week's challenge: At least twice this week (and hopefully more!) create some time for yourself, and foster your relationship with YOU.
Friday, August 17, 2012
2012 Weekly Challenge #33: Get (and STAY) Hydrated
Yes, I'm going to sound like a broken record here. But really, there are few things as important to your health as WATER. Its simple, doesn't take any time, and its even FREE. And yet so many don't drink enough water to keep their body hydrated and performing at its best.
Here is a reminder about WHY water is so important:
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)
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
Convinced yet? I hope so!!
Your challenge this week: Drink 80-100 ounces of water every single day. Get 40 of those ounces in by noon.
Get hydrated and stay hydrated - your body will love you for it!
Here is a reminder about WHY water is so important:
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)
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
Convinced yet? I hope so!!
Your challenge this week: Drink 80-100 ounces of water every single day. Get 40 of those ounces in by noon.
Get hydrated and stay hydrated - your body will love you for it!
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