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!
Thursday, October 25, 2012
Friday, October 19, 2012
2012 Weekly Challenge #42: 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.
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.
Friday, October 12, 2012
2012 Weekly Challenge #41: 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.
Saturday, October 6, 2012
2012 Weekly Challenge #40: Go Sugarless!
I can hardly belive it is already 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!
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!
Friday, September 28, 2012
2012 Weekly Challenge #39: 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 strengh and fitness with pushups. Your body will love you for it!
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 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.
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