Tip #1. Set realistic goals - I’ve talked a lot about S.M.A.R.T. goals before so it goes without saying that in order to get the most out of boot camp you can’t do it with a weekend warrior mindset.  If you haven’t worked out in years, your boot camp start needs to be adjusted accordingly.  For example,  a popular boot camp move is a Burpee.  A Burpee is when you drop to the ground to a push-up position, perform a push-up, hop to your feet and simultaneously jump up (high).  The move is a complicated, full-body move and should never be tried full out on the first time.  Instead of going full out on the first week, set a goal to do a modified Burpee using a wall or bench.  If you eventually want to do the full-on Burpee (a great goal) make it a goal to do a Burpee with great form; the only catch is, good form can take some time.  Burpees require that you have stable shoulders and a strong core (including your back).  This is not some move you master in the first week of boot camp - injuries happen that way.  Remember, think Smart and workout smart too.

Tip #2. Dress for the part - Please don’t come to boot camp wearing five year-old tennis shoes.  Old tennis shoes - no matter how comfortable they are - aren’t the place for boot camp.  There’s a lot of jumping and side-to-side movement so if your shoes aren’t supporting you, you’re a class away from a sprain, or knee issue.  Invest in some quality cross trainers and wear them for a few days before you start boot camp.  Wear comfortable clothes that allow your instructor to see how your knees track over your toes and what’s going on with your posture.  Wear headbands to catch the sweat and a hat to protect your face.  You’ll also need sunscreen, bug spray (it is boot camp), a mat, towel, and water.

Tip #3. Prepare to lift some weight - One of the reasons I love boot camp is that it forces you to use your body weight in a lot of exercise.  In other words it’s hard to cheat.  Push-ups, for example are a great upper body exercise that translates into everyday functional needs like pushing yourself off the floor, using your ab muscles effectively and improving your overall body strength.  In addition to body weight exercises, adding some resistance like dumbbells or kettlebells can increase your intensity, burn more calories, and make you a fat burning machine in the long term!

Boot camp doesn’t have to scare you.  Armed with the right information, boot camp can be challenging, effective and down right fun.  In my next post, I’ll discuss ways to prepare for boot camp in order to see faster results.

What are your fears about boot camp?

• Wake up - 6 a.m.
• Quite time/morning devotional - 6:30 a.m.
• 1st round of kid drop offs  - 7 a.m.
• Morning time with the the little ones - 7 - 8:30 a.m.
• Travel time - 30 minutes
• Appointments - 9-12 p.m.
• Lunch - 12-1 p.m.
• Necessary errands (no Nordstrom runs) - 1- 2 p.m.
• Blog/write/catch-up on email - 2 - 3:15 p.m.
• Kid Carpool - 3:30 - 4:45 p.m.
• Dinner prep and eat - 5 - 6:30 p.m.
• Clean-up and prep for next day - 6:30 - 7:30 p.m.
• Bedtime rituals (story, “I want juice” requests, drama) - 7:30 - 9:00 p.m.
• Write/Blog/email/FB and everything else! - 9 - 9:45 p.m.
• Downtime with hubby - 10 - 11 p.m (at the latest)
• Lights out - 11 p.m.

Now, take a look at my schedule for this day and do you see a workout anywhere?  Nope.  The reality is that sometimes it’s absolutely crazy to get a workout in even with the best intentions.  It’s challenging and frustrating especially when you know you need to do it!

So what do you do?  Give up?  Never!  Try harder?  Sort of.  Drop excuses?  I know, you’re not making any; it’s just been a crazy day.  Here’s the deal; plan to workout everyday or at least do something active.  Whether it’s walking fast in the mall during those necessary shopping trips or doing jumping jacks while you cook (yes, I’ve done it) take advantage of the time you do have to workout.  A high-intensity, time friendly routine like the Spartacus workout will do just fine.  The week that I had the schedule listed above I worked out 4 days; 3 days were strength training with Kettlebells and jumping rope (kick butt!) and another day was walking fast during my errands.  Was it a “perfect” workout week?  Of course not, but my schedule is bound to get crazy at any given point and time.  I just stress less about it.

By the way, I enjoy life even with the crazy schedule.  If you haven’t done it already, log your time and see if there are any areas to squeeze in a workout on a perfect day.  168 Hours: You Have More Time Than You Think has been a great help to me.

How do you deal with schedule blips and workout snags?

1.  Keep your bags packed. Okay, I don’t mean for a vacation although that would be a great motivator!  One way to make sure you get moving is to have your gear packed at all times.  Just like you prepare your kid’s lunch bags and backpacks, put your workout bag on the list.  Here are my must-haves for your workout bag:

• Fitness or running shoes
• Athletic socks
• 2 shirts
• Extra set of workout pants/shorts
• Weight gloves
• Hand towel
• Towel
• Toiletry kit (include sunscreen)
• Flip-flops
• Plastic bags for transporting wet stuff
• iPod, earphones
• Journal for tracking workouts (optional but a good idea to track your progress)

2.  Know your neighborhood. I’m not a gym rat and I don’t recommend you be one either.  Now that spring is around the corner, scope out some local trails or parks to walk or jog.  Take advantage of a long lunch and tackle a new area of town.  Be adventurous (and safe) and do something different.  There’s no replacement for fresh air either.  Wear sunscreen!

3.  Focus on Five.  Okay, let’s say you’re all ready to head to the gym and your morning gets derailed.  What do you do?  Whatever you do, don’t ditch the workout.  Here are are 5 exercises that you can do and still get a great workout in for the day:

• Warm-up -  Jog in place for 5 minutes
• Exercise #1 - Squats, 2 sets of 15 reps, 1 set of squat jumps at the end (30 -60 sec)
• Exercise #2 - Plank to push-ups, 2 sets of 15 reps
• Exercise #3 - Step-back lunges, 2 sets of 15 reps, 1 set of lunge jumps at the end (30- 60 sec)
• Exercise #4 - Mid-back or low row with dumb bells or bands (use door anchor), 2 sets of 15 reps
• Exercise #5 - Side plank, 1 set of 3 reps each side, hold for 30-60 sec
• Cool down - Walk for 5 minutes or stretch

Your workouts shouldn’t be overwhelming.  Don’t over think it especially if you’re pressed for time!  You’ll always have a time pull so make a way to get it done.  Over time you’ll need to make a way to get your exercise in; if you have one hour great but if you only have 15 minutes, make it count!

What are some of your challenges with time and working out consistently?

Huh?  You mean to tell me that weight loss is that simple?  Just trust the system?  I know folks who’ve trusted the system for awhile.  This system could be their own diet, another diet, or some other program.  But the problem is that many folks who’ve trusted the system still haven’t lost weight. Are they failures?  Of course not but if you want a balanced view of weight loss success I suggest you do the following:

1.  Be honest with yourself.  Jennifer Hudson took a good look at herself and wanted something better.  Her motivation was a life-changing event that gave her focus, direction, and results.  Until you have your moment of truth, success maybe a long way off.

2.  You’re not a movie star.  Ouch, did I say that?  I know you’re a rock-star (or wannabe) to your kids but Jennifer Hudson’s next job will be influenced by how she looks; don’t shoot the messenger, the stars would agree with me.  This system that Jennifer is talking about is twofold; she wants to lead a healthier lifestyle but her new look is helpful especially if she wants to stay in-demand in the entertainment industry.

3.  Your support system my look very different.  Jennifer said that when she feels like sitting on the couch she just gets up and runs out the door otherwise she won’t exercise.  Man, I wish I could just run out the door too but that’s a challenge especially when the little ones are napping.  When I can’t find a babysitter or get to the gym all I can do is run downstairs and get my sweat on with Wii Just Dance.

Unless you’re a superstar or a mom-star, trusting the system is really about trusting your system. In other words, your system has to fit your lifestyle and provide the structure to be successful.  Whether it’s a Weight Watcher’s support group, keeping a food journal, or hiring a weight loss coach, your system could look very different than your girlfriend or even Jennifer Hudson!

Trust your system for weight loss especially of it’s working.  If you need one, get one.  Jennifer is definitely an inspiration to many but now it’s time to find inspiration in the system that works for you!

What system do you use to lose weight? What has worked and what hasn’t?

I can’t help but remember the good old days of life before kids.  Now before you think that I don’t absolutely adore my kids here’s my disclaimer; life before kids was no only simpler but it was logistically easier to get a workout in.  Of course I had work deadlines, and what I would call then ” a crazy schedule,” but I could still get to the gym by 11 p.m., workout and eat afterwards.  Yes, I ate dinner as late as midnight - what was I thinking? Another post!

As I think about the years since those erratic workouts, I’m impressed when any mom presses her way to the gym with kids in tow and the chatter that comes along with it like, “Mommy, where’s my snack? or I have to go the bathroom”(Arghh!). It really does take commitment on your part to exercise regularly and lose those stubborn 10 pounds. I like to call it “Me Time.”  Whether you have 15 minutes or one hour “Me Time” is non-negotiable.  You may say, “But what about…?”. My response? Remove that phrase from your vocabulary altogether.  I guarantee that you’ll always have a pull on your time.  It won’t do you a bit of good to harp on it either because it won’t get you results you want.  The next time you want to take a day off because of your too busy schedule, repeat these 3 messages to yourself?

1.  ”Me Time” is good for me (and my family)
2.  I won’t let time (or the lack thereof) get me off track
3.  Everyday I take care of myself empowers me to face any challenge!

Say these messages to yourself daily and watch things change for the better!  You’ll find that your schedule starts to jell more.  I know it can be rough at first but stay with it; I’m on the journey myself.

The lesson with the above article and so many others is that you’ve got to know your body and what foods work best for you.  Coffee isn’t bad for you - Lord knows I need my morning cup - but for some of you, two cups of coffee can keep you up all night.  Certain foods like nuts can cause allergic reactions and skin breakouts but they’re still good for you right?  Bottom line?  You have to know what foods work best in and for your body and sometimes that takes trial and error.  You may react to food differently as you age so it’s important to track any changes over time.  In a nutshell (no pun intended) here’s what you need to do to get and keep a healthy heart.

• Exercise daily
• Watch your saturated and trans fat intake
• Get your baseline cholesterol, blood pressure reading
• Keep track of certain foods that may be troublesome (e.g. nuts, oils)
• Eat in moderation even on your cheat days

My grandmother is 96 years old.  I always ask questions about how she has lived so long without any major problems.  She tells me that she does everything in moderation, doesn’t worry too much, and keeps her brain busy by moving around, having good conversations, and getting plenty of rest.  I think my Mama Laura has the secret to heart-healthy living.  I look forward to following in her footsteps.

High-Intensity Circuit Training

Dynamic warm-up and few core exercises for 10 minutes; 3 rounds of Kettlebell 2-arm swings, Step back lunges with body bar, bench push-ups, tricep dips on the bench, rows, medicine ball slam-downs, free motion lateral raises, Ab/adduction on the multi-purpose gym using ankle straps and arm curls. Every 2 exercises I did a burst of cardio like Burpees, Jump squats or lunges. I was sweating up a storm without getting on a cardio machine!!

The workout itself took about 45 minutes.  I stretched for 5 minutes and I was done!  I was wiped out - in a good way.  But here’s the thing; when you workout you have to do it the right way otherwise you’re just coasting through and not seeing any results.  Every decade your body changes so you have to make sure that every workout counts.  Here are some reminders for you for your next workout:

1.  Sleep well the night before and after your workout (at least 7 hours)
2.  Drink plenty of water throughout the day
3.  Track your progress in a journal or online
4.  Make sure you sweat every workout.  Work hard!
5.  Take a day off once a week for recovery

Play Today DC
Play Today DC is a new local family friendly website www.playtodaydc.com featuring kids’ classes, events, and activities happening in the DC area. Along with a calendar of events, Play Today DC allows a parent to register for the activities right on the site and it is free for families to sign up and enjoy.  The site currently covers Vienna, Oakton, Falls Church, Great Falls, McLean, and Reston.

Find the Fun Fair
This FREE Find the Fun Fair is the launch party for the new website. There will be fun for the whole family and no cost to come and “find the fun!”  This fair will have lots of fun activities for the kids; moon bounces, face painters, dance demos, music sing-a-long, and sport games to name a few.  Trust me, the kids will be nap-ready after this event!  Mark your calender for this weekend:

February 4, 2012
10 am - 2 pm
Westwood Country Club
800 Maple Avenue East
Vienna, VA 22180

Find the Fun Fair Sweepstakes
Check out the Play Today DC Facebook fan page www.facebook.com/playtodaydc for a sweepstakes to win an iPod touch and an iPad!

The Find the Fun Fair Sweepstakes runs from now until February 3, 2012.  Online entrants can win an iPod touch (valued at $199).  Additionally, fans can print the Play Today DC Facebook fan page, write their name, email address, and phone number on the page and bring it to the Find the Fun Fair on February 4th to be entered to win an iPad in a raffle at the fair. (value $499).  You really have nothing to lose here!

Now when your kid asks, “Mommy, what are we going to do today,” you’ll have the same answer as me - Play Today DC Baby!

Disclosure:  I was compensated for this post but I’m a firm believer that moms drive the health and fitness decisions of her family.  Any resource that helps kids get and stay healthy, gets my vote of confidence!

Tip #1 - Set realistic goals.  I have to start with this one because without realistic goals you’re bound to fall off the wagon sooner.  Goals have to be S.M.A.R.T; Specific, Measurable, Achievable, Realistic, and Time-specific.  There’s no other way to succeed; the more vague your goal - for example, I need to lose weight - the less likely you’ll achieve it.  For example, if you want to rev up your workouts set a goal that says this; for the next 3 months I’ll do 3 high intensity interval sessions a week.  My cardio sessions will last 45 minutes and be done first thing in the morning.  I will measure my body fat every 3 months to check my progress. Setting a goal like this is serious calls for commitment.  In that case, check-in with your spouse or babysitter to watch the kids or get up early to make sure you do your workout.

Tip #2 - Invest in some stylish workout clothes.  Research shows that the more put together you look in the gym the better you feel about yourself.  I’m not suggesting that you break the bank but I recommend that you get some mix-n-match gear that emphasizes your great body parts (we all have them) and plays down the areas we’re working on.  Don’t forget good quality fitness and running shoes.  Be sure to take care of your clothes too; wash them in Woolite, hang dry whenever possible, and avoid fabric softeners to extend the life of your clothes.

Tip #3 - Embrace your muscles. There’s no way around it, muscles are the in thing.  You can do long bouts of cardio every now and then, but the only way to a sleek, firm body is weight baby; lifting weights that is.  You have to use some form of resistance training 2-3 days a week to become a fat burning machine.  There are a variety of ways to get in strength training but some of my favorites include, bodyweight exercises, kettlebells, bands, and BOSU exercises to name a few.  Don’t worry, you won’t get bulky.

Tip #4 - Keep a journal.  I can hear you already, I’m not a writer.  Okay, now pick a journal and start writing.  According to the Center for Science in the Public Interest (CSPI) we understate what we eat on a regular basis.  In a nutshell, you eat more than  you realize especially if you’re going from memory.  How many of you remember popping that little handful of M & M’s in your mouth?  Everything you eat, no matter how small adds up so unless you’re keeping a record of it, you can’t be sure of your daily intake of food.  If you don’t like to write, there are other tools like Sparkpeople to help track your foods.

Tip #5 - Design some creative incentives.  I wish more people would reward themselves for accomplishing their goals.  Rewards can be as simple as getting a massage, attending a concert, or splurging on a wanted item (e.g. golf clubs, city tour).  Whatever you decide make sure those incentives are redeemed every  quarter; every three months you’ll receive your incentive.  That’s a great way to keep your eyes on the prize!

There you have it!  If you follow these tips in 2012 I assure you that you’ll reach your goals.  Remember to be conservative though; 1-2 health and fitness goals are plenty, you don’t want to get overwhelmed.  Achieve small successes in order to stretch yourself in the future.

Share your 2012 health and fitness goals.

Tip #1 - Exercise.  If possible, schedule your workout first thing in the morning.  You’ll rev up your metabolism and give yourself an edge on caloric burn throughout the day.  I recommend a strength training routine along with a short high-intensity interval run.  If you can’t get your workout in early, do something - a post dinner walk or playtime with the kids.

Tip #2 - Use a small plate.  Chances are high that you’ll have large plate to enjoy your food but don’t use it!  A better choice is to eat mini-meals.  Make your first plate a veggie platter, next enjoy some protein and veggies.  By the time you get to plates three and four, you’ll have less room to load up on the calorie traps that can derail you.

Tip #3 - Talk more.  Thanksgiving doesn’t just have to be about food.  Take the time to talk more to your loved ones.  Do a service  project together or play some board games.  Studies show that the more interactive people are during meal time the less likely they will overeat.  This phenomenon has to do with the amount of time it takes our brain to register that we’re satisfied - about 20 minutes.

Enjoy your day and remember to be thankful - that’s what Thanksgiving is all about!