2013 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!

2013 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.

2013 Weekly Challenge #33: Try something New!

As school starts, the days shorten, and summer starts to wane, I have been finding myself in a rut. I am doing the same things on the same days week after week after week and it feels like Groundhog Day. Nothing feels new or fresh.   Am I alone? Or do some of you feel the same way too?

This week's challenge is about breaking out of the rut, monotony, doldrums or whatever you want to call it...Trying something new might lead to a fun new hobby, a healthy new habit or even new friends or adventures.

Your challenge: Try something NEW! Try a new workout class, a new recipe, a new activity, a new book, etc. Change things up a little bit, and enjoy!

2013 Weekly Challenge #32: Declutter (and SWAP)

This week’s challenge is to de-clutter your closet!

We've talked before about having too much stuff - Clutter can be draining and de-energizing. By getting more organized, you simplify and live a more meaningful life.   I don't know about you, but when I'm surrounded by crap, I feel  like crap and can't live my best life.

For this week's challenge we're going to get a little more specific.  Take a look at your closet.  Actually, take a "look" at mine.  My closet is big, huge almost.  And pretty full.  And yet, I often feel like I have nothing to wear.  Most of the things in my closet haven't been worn in years!  Too big mostly (yay!), or too business-like for my current stay-at-home-mom life.  My dresser is the same.  How about you?


This week, pick a drawer, a closet, or both depending on your time and ambition  and get rid of the clothes that you don't love and feel fabulous in!  Give them to your Mama Bootcamp Coach or bring them to the Run,Swap, Eat event on Saturday 8/17.  Then join us for the swap, and find some new-to-you things that fit the body and life you live right now.  Fewer things you don't need, and free things you love?  That's what I call WINNING.

Have an outstanding week!

2013 Weekly Challenge #31: I'll Have a Side of Butt/Thighs with that, Please!

This week is all about adding a little bit of butt and thigh work to your regular workout. All it takes is 5 to 10 minutes a day to get even more Bootie-licious than you already are!

Here's the workout:
Butt Bumps
Lunges
Butt Blasters
Leg Lifts

Your challege: Do 4 sets of these moves, with 20 repetitions of each, every day this week.

Order up a set of butt and thighs with your regular workout this week. Your body (and your BOOTIE) will love you for it!

2013 Weekly Challenge #30: Fuel up with a Protein Shake!

With the overwhelming variety of sports foods available today, it can be difficult to figure out what to eat to fuel your workouts. Before gels, bars, or sports drinks, though, it is important to note that the best way that you can prepare your body for a workout is to properly recover from your previous workout. Your recovery foods should include protein for muscle recovery along with glycogen-replenishing carbohydrates.

Benefits of protein:

• Builds lean muscle tissue and aids in muscle recovery after workouts
• Helps to keep blood sugar even to avoid "bonking" during exercise
• Prevents carb and sugar cravings and mood swings that come with fluctuating blood sugar levels
• Works with carbohydrates to replenish your glycogen stores after long workouts, helping to prepare your body for your next workout
• Gives your meals staying power by helping you to feel full longer

How should I refuel after a workout?

Most dietitians recommend consuming a post-workout snack or meal that contains a moderate amount of protein (10-20 grams) within 30 minutes. A 2009 study published in the Journal of the American Dietetic Association found that consuming more than 30 grams of protein in a single sitting didn’t help muscles any further than more moderate amounts. Active.com recommends following the 30/30 rule: eat less than 30 grams of protein in less than 30 minutes post-workout. (source)

Your Challenge this week: Fuel up (or refuel) with a protein shake. Your body will love you for it!

2013 Weekly Challenge #29: Do Unto YOURSELF

This week is all about YOU. Be kind to YOU. Do nice things for YOU. Remember what is special and what you love about YOU.

This challenge may seem easy, but I'm betting many will have a hard time with it.

Your challenge: Say one nice thing about YOU to yourself daily! Extra bonus points for writing that nice thing down and posting it where you can see it often.

There is only one YOU in all time. How amazing is that?

Have a great week!