In week one, we talked about paying attention to the positive things
in your life. This week's challenge is a play on the same idea:
Whatever you feed grows.
This week, continue to feed the positive by eliminating negative words from your life.
How
many times in a day do you engage in negative self talk? "I can't do
this!" "My hips are too wide!" "I'm too slow a runner!" And how often do
you complain about other things? "My husband never puts his dirty
clothes in the hamper!" "My mother in law calls too early in the
morning!"
We all do it, and it can a hard habit to break!
Give
yourself a little visual (and physical) reminder of this week's
challenge. Put a rubber band around your wrist and wear it like a
bracelet. When you catch yourself in a complaint, give the band a tug.
SNAP SNAP!
When you stop complaining, you have no
choice but to focus on the positive. And by feeding only the positive,
the good stuff grows and grows.
Have a GREAT (and complaint free) week!!
Friday, January 25, 2013
Friday, January 18, 2013
2013 Weekly Challenge #3: Make an Appointment for Fitness!
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!!
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? Will you have a workout partner? 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!
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!!
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? Will you have a workout partner? 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!
Friday, January 11, 2013
2013 Weekly Challenge #2: Drink your Water!
Drinking lots of a water is one of the easiest way to improve your
health and change your body. We recommend that you drink 80 to 100
ounces every single day.
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
** You can 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
Find your Mojo with 80-100 ounces every day. Your body will love you for it!
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
** You can 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
Find your Mojo with 80-100 ounces every day. Your body will love you for it!
Friday, January 4, 2013
2013 Weekly Challenge #1: An Attitude of Gratitude
Happy New Year!
Mama Bootcamp is kicking off a great 2013 with a weekly challenge. These challenges, in addition to your Bootcamps and homework, will help us all to have our very best year yet!
We are kicking off the year by focusing on living with an Attitude of Gratitude!
Start off the year by actively being thankful for all the good things in your life. Remembering to be thankful for the good stuff - big and small - can help you get your "attitude on right." Whatever you focus on gets bigger and more important. So instead of focusing on the less positive (something you are angry about, negative feelings about a job, etc.) and making those things more important, take a minute to feel thankful for the positives in your life.
Start keeping a Gratitude Journal. Every day, write down three things you are thankful for. Every entry must be different every day.
What a great way to start 2013!
My Gratitudes for today:
1) I am grateful for my husband and daughter, who love and support me no matter what.
2) I am thankful for my "job" at Mama Bootcamp which helps me live my best life and surround myself with like-minded women.
3) I am grateful for the warmth and safety of my home.
We'd love to know what you are grateful for - will you share?
Mama Bootcamp is kicking off a great 2013 with a weekly challenge. These challenges, in addition to your Bootcamps and homework, will help us all to have our very best year yet!
We are kicking off the year by focusing on living with an Attitude of Gratitude!
Start off the year by actively being thankful for all the good things in your life. Remembering to be thankful for the good stuff - big and small - can help you get your "attitude on right." Whatever you focus on gets bigger and more important. So instead of focusing on the less positive (something you are angry about, negative feelings about a job, etc.) and making those things more important, take a minute to feel thankful for the positives in your life.
Start keeping a Gratitude Journal. Every day, write down three things you are thankful for. Every entry must be different every day.
What a great way to start 2013!
My Gratitudes for today:
1) I am grateful for my husband and daughter, who love and support me no matter what.
2) I am thankful for my "job" at Mama Bootcamp which helps me live my best life and surround myself with like-minded women.
3) I am grateful for the warmth and safety of my home.
We'd love to know what you are grateful for - will you share?
Friday, December 28, 2012
2012 Weekly Challenge #52! Annual Wrap-up and SMART 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 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!
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 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!
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