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
2012, 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 2013 that is healthy, balanced, and full of joy.
Happy Holidays!
Friday, December 28, 2012
Friday, December 21, 2012
2012 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 14, 2012
2012 Weekly Challenge Week #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!
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!
Sunday, December 9, 2012
2012 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 fell 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 fell 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 30, 2012
2012 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 :)
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 :)
Happy December!
Hi Mamas!
Just a quick note to let you know what's on tap here on the blogfor the month of December.
I'm sure I'm not alone in feeling like this is the very busiest time of the year. Lots of family to visit with, lots of shopping and cooking to do, and just a lot of feeling pulled in every direction. Please, tell me I'm not alone!
As everyone else is pulling at you wanting something, we want to give you a little bit of time that is all about YOU!
Every week this month we will challenge you - ALLOW you - to do something for yourself. Have a day to indulge, say NO when you want or need to, keep your body healthy, and give YOURSELF a gift.
I hope you will find a moment to put, and keep, yourself on your priority list.
YOU DESERVE IT!
Just a quick note to let you know what's on tap here on the blogfor the month of December.
I'm sure I'm not alone in feeling like this is the very busiest time of the year. Lots of family to visit with, lots of shopping and cooking to do, and just a lot of feeling pulled in every direction. Please, tell me I'm not alone!
As everyone else is pulling at you wanting something, we want to give you a little bit of time that is all about YOU!
Every week this month we will challenge you - ALLOW you - to do something for yourself. Have a day to indulge, say NO when you want or need to, keep your body healthy, and give YOURSELF a gift.
I hope you will find a moment to put, and keep, yourself on your priority list.
YOU DESERVE IT!
Wednesday, November 28, 2012
TRIATHLON TRAINING KICKOFF!
If you can swim a lap (barely)...
If you can ride a bike...
If you can walk a block...
You CAN do a Triathlon!
Join Mama Bootcamp for a fun and informative evening to kick off our Triathlon training season.
There will be two sessions:
Monday, December 3 at 6:30pm
Valley Springs Presbyterian Church
1401 Olympus Dr
Roseville
OR
Thursday, December 6 at 6:30pm
McKinley Park Pool House
East Sacramento
The triathlon coaches will be there to answer your questions, and we'll have food, raffle prizes and lots of fun.
Ask your coach if you have any questions!
SEE YOU THERE :)
If you can ride a bike...
If you can walk a block...
You CAN do a Triathlon!
Join Mama Bootcamp for a fun and informative evening to kick off our Triathlon training season.
There will be two sessions:
Monday, December 3 at 6:30pm
Valley Springs Presbyterian Church
1401 Olympus Dr
Roseville
OR
Thursday, December 6 at 6:30pm
McKinley Park Pool House
East Sacramento
The triathlon coaches will be there to answer your questions, and we'll have food, raffle prizes and lots of fun.
Ask your coach if you have any questions!
SEE YOU THERE :)
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