Happy New Year!
Mama Bootcamp is kicking off a great 2011 with a series of weekly challenges. Rise to each challenge in addition to keeping up with your Bootcamp(s) and homework, and make this your favorite year yet.
Challenge #1: 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 2011!
My Gratitudes for today:
1) I am grateful for my husband and daughter.
2) I am thankful for my good health and the health of my family.
3) I am grateful for my new waterproof jacket that kept me dry during my first bootcamp of the year!
We'd love to know what you are grateful for - will you share?
Sunday, January 2, 2011
Saturday, January 1, 2011
Glycemic index
Happy Saturday everyone! How was bootcamp this morning?
As your Mama Bootcamp Food Coach, I (Allison, aka Allibrew) would like to share some information on the "glycemic index" (or GI) to help you build better snacks. Understanding the basic concept of the GI can greatly aid in your ability to combine foods in a way that helps to keep your blood sugar even, preventing spikes and "bonks". You will also reduce cravings and maintain a good energy level.
From the South Beach Diet website:
What is Glycemic Index?
Glycemic Index or GI Index is a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar levels. It measures how much your blood glucose increases after eating.
Low Glycemic Index index food (less than 55) produce small rise in blood sugar and insulin level. Foods with GI index between 55 and 70 are consider intermediate-GI foods. High Glycemic Index food GI numbers (more than 70) make our blood sugar and insulin levels rise fast.
Research shown that low GI foods can:
Building Snacks
My basic snack formula is this:
Fresh fruits and veggies offer so much in terms of nutrition and disease-fighting antioxidants but some (especially fruits) can have a higher glycemic index. On their own, these foods can create fluctuations in blood sugar, but pairing higher glycemic index foods with a little protein and/or monounsaturated fat will make a world of difference.
Snack examples:
As your Mama Bootcamp Food Coach, I (Allison, aka Allibrew) would like to share some information on the "glycemic index" (or GI) to help you build better snacks. Understanding the basic concept of the GI can greatly aid in your ability to combine foods in a way that helps to keep your blood sugar even, preventing spikes and "bonks". You will also reduce cravings and maintain a good energy level.
From the South Beach Diet website:
What is Glycemic Index?
Glycemic Index or GI Index is a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar levels. It measures how much your blood glucose increases after eating.
Low Glycemic Index index food (less than 55) produce small rise in blood sugar and insulin level. Foods with GI index between 55 and 70 are consider intermediate-GI foods. High Glycemic Index food GI numbers (more than 70) make our blood sugar and insulin levels rise fast.
Research shown that low GI foods can:
- improve glucose and lipid levels in people with diabetes.
- benefits for weight control because they help control appetite and delay hunger.
- low glycemic diet reduce insulin levels and insulin resistance.
- prevent heart disease.
Building Snacks
My basic snack formula is this:
- Choose a "vehicle" such as whole grain bread/toast, oatmeal, crackers, or fresh fruits or veggies.
- Add some protein and/or good (monounsaturated) fat such as nuts or nut butter, seeds, avocado, lowfat dairy or soy products, lean meats.
Fresh fruits and veggies offer so much in terms of nutrition and disease-fighting antioxidants but some (especially fruits) can have a higher glycemic index. On their own, these foods can create fluctuations in blood sugar, but pairing higher glycemic index foods with a little protein and/or monounsaturated fat will make a world of difference.
Snack examples:
- Apple slices with peanut or almond butter
- Mandarin oranges and a small handful of almonds
- Oatmeal with bananas and walnuts
- Raw veggies and hummus
For more food tips, recipes, and more, check out my healthy living blog GetNatured. Suggested posts:
Thursday, December 30, 2010
Living a fat burning life and The Biggest Loser
There are a couple of new and great things on the Mama Bootcamp blog that we would like to call your attention to!
First, a link to an Active.com article entitled "4 Ways to Live a Fat Burning Life" has been added to the Mama Bootcamp Favorites on the right side of this page. The article is a fantastic read and is definitely worth checking out.
Secondly, Mama Bootcamp's own Lorri Ann Code recently created a video in response to a casting call from television's The Biggest Loser. You can now see that video on the MBC videos page (scroll to the bottom of the list). Enjoy!
First, a link to an Active.com article entitled "4 Ways to Live a Fat Burning Life" has been added to the Mama Bootcamp Favorites on the right side of this page. The article is a fantastic read and is definitely worth checking out.
Secondly, Mama Bootcamp's own Lorri Ann Code recently created a video in response to a casting call from television's The Biggest Loser. You can now see that video on the MBC videos page (scroll to the bottom of the list). Enjoy!
Wednesday, December 29, 2010
Giveaway coming soon!
We have something exciting happening on the MBC blog!
CSN Stores has generously furnished a $35 gift certificate to Mama Bootcamp and we are hosting a giveaway on the blog! From fitness equipment to cookware or even a leather briefcase, CSN Stores has over 200 online stores where you can find just about anything.
Details coming soon!
*Please note that products can only be shipped within the US and Canada.
CSN Stores has generously furnished a $35 gift certificate to Mama Bootcamp and we are hosting a giveaway on the blog! From fitness equipment to cookware or even a leather briefcase, CSN Stores has over 200 online stores where you can find just about anything.
Details coming soon!
*Please note that products can only be shipped within the US and Canada.
Sunday, December 26, 2010
A new way of thinking - Rewards
I have been thinking a lot lately about how I reward myself for a job well done. Instead of rewarding myself with a hot bath, pedicure, or new pair of jeans for my new body, I have recently been rewarding myself with food. Food that might taste good, but is certainly not good for my body or for working toward my goals. It is fine to have a treat once in a while if my diet is generally tight, and my exercise is on point, but letting a "treat" turn into a habit is not a good idea.
I recently read an interview with Drew Carey, who has been working hard at changing his habits, his weight, and his lifestyle. Something he said stuck with me, and is really changing my thinking:
"Eating crappy food is not a reward - its a punishment."
I'm not sure truer words have ever been spoken.
Read the full story/interview here: http://www.parade.com/health/2010/09/26-drew-carey.html
I recently read an interview with Drew Carey, who has been working hard at changing his habits, his weight, and his lifestyle. Something he said stuck with me, and is really changing my thinking:
"Eating crappy food is not a reward - its a punishment."
I'm not sure truer words have ever been spoken.
Read the full story/interview here: http://www.parade.com/health/2010/09/26-drew-carey.html
Tuesday, December 21, 2010
Motivation...from OPRAH!
(via Coach Marilyn)
Many of you have changed your diet, filling your meals with fruits, vegetables and whole grains instead of refined and processed foods. You've pushed your body further than you thought you could go exercising every day. You've woken up hungry…eaten a good breakfast…and cut off your eating two to three hours before your bedtime. You've changed your whole lifestyle. Great start!(Oprah - Jan 2006)
"The key to staying motivated is putting your health at the forefront of why you're working out. And go ahead and admit it—don't you feel better when the workout is over? Applaud yourself each time, and keep doing it.
For exercise, the key is to push — challenge your body, continually and consistently. Even if you started slow, you will build. In each workout, you can begin at a level that's comfortable for three minutes. Add a tenth of a point every minute until you feel that you're working at least at a level 7 out of 10. Every day do at least a tenth of a point higher than the day before.
As I said before, I started my team at 3.0 speed and 3.0 incline, although I knew they were capable of more. But we warmed up and cooled down at 3 and 3 the first week. By the end of the 12th week, we started at 4.0 and 4 incline and that was our cool down! It was so easy it felt like a backrub.
You are probably already surprised at how quickly you're strengthening and improving. And strength over time equates to power.
That, my friends, is the true goal in life to become a powerful force for your own goodwill.
Realize that this isn't just about your lifestyle, or even reaching a goal. It's about your whole life. It's about your heart…pumping blood…pumping love through your veins and being the most alive you can be—for yourself and the people who love you and need you. It's about giving to yourself—knowing you are worth the time, worth the challenge, worth the commitment to take care of yourself.
Yes, your body has changed, but more importantly, you've begun to strengthen your spirit. It's the most powerful feeling you can stir up in yourself!
The most important thing now is for you to build on what you've begun. Take what you've done in this 12 weeks. Develop your own system and plan based on everything you've learned. Make the decision for yourself that you're going to make this work—that you are going to be fit and full of life—for the rest of your life.
Claim your power!"
These are words from Oprah back when she was doing her "bootcamps" around 2005-2006. I wanted to share these words because weight is a very personal issue for 67 percent of obese folks who make up America. The point is, we will not be able to defeat the weight without a plan of attack that includes exercise and food control.
(She continues).................You're just fooling yourself if you think otherwise. There are some people genetically coded to "get away" with no exercise; who can eat "anything" they want. But Oprah says: "And did you ever notice the people who say they can eat "anything" really don't eat everything and volumes of it. And the stars that say they hardly exercise…well let me assure you they hardly eat either. They push the same piece of lettuce around on their plate for an hour or take a bite (just one) out of a piece of cake—and leave the rest."
We want you to have good luck with Mama Bootcamp just like Oprah wanted for her followers in her bootcamp program.. Luck doesn't come without preparation and opportunity. Prepare yourself for the opportunity that awaits you to be healthier and to be your best.
For more pep talks - go to this link.
http://www.oprah.com/health/Oprahs-Boot-Camp-Pep-Talks/1
Woot WOOT!!!!!
Many of you have changed your diet, filling your meals with fruits, vegetables and whole grains instead of refined and processed foods. You've pushed your body further than you thought you could go exercising every day. You've woken up hungry…eaten a good breakfast…and cut off your eating two to three hours before your bedtime. You've changed your whole lifestyle. Great start!(Oprah - Jan 2006)
"The key to staying motivated is putting your health at the forefront of why you're working out. And go ahead and admit it—don't you feel better when the workout is over? Applaud yourself each time, and keep doing it.
For exercise, the key is to push — challenge your body, continually and consistently. Even if you started slow, you will build. In each workout, you can begin at a level that's comfortable for three minutes. Add a tenth of a point every minute until you feel that you're working at least at a level 7 out of 10. Every day do at least a tenth of a point higher than the day before.
As I said before, I started my team at 3.0 speed and 3.0 incline, although I knew they were capable of more. But we warmed up and cooled down at 3 and 3 the first week. By the end of the 12th week, we started at 4.0 and 4 incline and that was our cool down! It was so easy it felt like a backrub.
You are probably already surprised at how quickly you're strengthening and improving. And strength over time equates to power.
That, my friends, is the true goal in life to become a powerful force for your own goodwill.
Realize that this isn't just about your lifestyle, or even reaching a goal. It's about your whole life. It's about your heart…pumping blood…pumping love through your veins and being the most alive you can be—for yourself and the people who love you and need you. It's about giving to yourself—knowing you are worth the time, worth the challenge, worth the commitment to take care of yourself.
Yes, your body has changed, but more importantly, you've begun to strengthen your spirit. It's the most powerful feeling you can stir up in yourself!
The most important thing now is for you to build on what you've begun. Take what you've done in this 12 weeks. Develop your own system and plan based on everything you've learned. Make the decision for yourself that you're going to make this work—that you are going to be fit and full of life—for the rest of your life.
Claim your power!"
These are words from Oprah back when she was doing her "bootcamps" around 2005-2006. I wanted to share these words because weight is a very personal issue for 67 percent of obese folks who make up America. The point is, we will not be able to defeat the weight without a plan of attack that includes exercise and food control.
(She continues).................You're just fooling yourself if you think otherwise. There are some people genetically coded to "get away" with no exercise; who can eat "anything" they want. But Oprah says: "And did you ever notice the people who say they can eat "anything" really don't eat everything and volumes of it. And the stars that say they hardly exercise…well let me assure you they hardly eat either. They push the same piece of lettuce around on their plate for an hour or take a bite (just one) out of a piece of cake—and leave the rest."
We want you to have good luck with Mama Bootcamp just like Oprah wanted for her followers in her bootcamp program.. Luck doesn't come without preparation and opportunity. Prepare yourself for the opportunity that awaits you to be healthier and to be your best.
For more pep talks - go to this link.
http://www.oprah.com/health/Oprahs-Boot-Camp-Pep-Talks/1
Woot WOOT!!!!!
Wednesday, December 15, 2010
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