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2013 Weekly Challenge #44: A Month of Being Thankful

2013 Weekly Challenge #44:  A Month of Being Thankful

In this month of Thanksgiving, we at Mama Bootcamp are all focusing on what we are thankful for.

We are thankful for our health, our families, and for all the beauty in our lives.  And of course we are especially thankful to have our MOJO, and to be able to share it with each and every one of our Mamas.  In short, we are thankful for YOU!

This week, your challenge is to focus on your attitude of gratitude.   What are YOU thankful for?  Post it on Facebook to share it with the other Mamas and with your proud and THANKFUL coaches.

‘Follow’ ‘Like’ and ‘Pin’ are key to non-profit awareness and success!

‘Follow’ ‘Like’ and ‘Pin’ are key to non-profit awareness and success!

@WindFarmOnline Joins the Fight as Social Marketing Partner for Local Childhood Cancer Organization  @KeatonRaphael

The Keaton Raphael Memorial , a local non-profit helping children battling cancer and their families, joins online forces with social marketing  gurus at Windfarm Marketing.  The goal is to strategically establish and build KRM's brand and online presence as two companies coming together to join in the fight as one. A strategic online presence is especially important for KRM as a free outlet to communicate and build awareness, stay in touch with past and present families, donors, and supporters, along with capturing attention of the new.

2013 Weekly Challenge #43 Close the Kitchen

2013 Weekly Challenge #43 Close the Kitchen

2013 Weekly Challenge #43: Close the Kitchen

Late night snacking can sneak up on you when you don't even see it coming. That last bite of something left on the kitchen counter, a few cookies during the evening news, a cup of hot chocolate... Because you are slowing down for the day, late night calories don't get burned off. Instead, they go to bed with you, stowed away as fat.

To avoid late night munching, try "shutting down your kitchen" right after dinner:

2013 Weekly Challenge #42: Express Workout

2013 Weekly Challenge #42: Express Workout:

Think you don't have time to exercise? Guess again! In just 10 to 20 minutes, you can get an excellent full body workout. Its called the Express Workout, and you can do it wherever you are, whenever you want!

For a quick workout at home, on vacation, or even in the office, try this circuit (repetitions in parenthesis are for beginner, intermediate and advanced, respectively:

Pushups - box-style, on your knees or on your toes (20, 25, 30)

Dips (20,25,30)

Butt Bumps (20, 25, 30)

Wall Sit (60 seconds for all levels)

Flutter Kick Hold 10 kick, 10 hold (3 sets, 3 sets, 4 sets)

Repeat entire circuit 3 or 4 times.

Need a refresher?  Check out our video section to see Master Trainer Lorri Ann Code at work! 

2013 Weekly Challenge #39: Go Sugar FREE

2013 Weekly Challenge #39:  Go Sugar FREE

I can hardly beleive it is already almost October. Its time for crisp fall apples, winter squash, veggie soup and...Halloween Candy. Ugg.

Even the healthiest eaters sometimes struggle at this time of year. Everywhere you turn, there's another bowl of candy, a baked treat, and a "reason to celebrate." But we all know that stuff just isn't good for you. And once you start eating it, it can be pretty hard to stop.

This week, give yourself a jumpstart on the holidays by eliminating the refined sugar from your diet. No soda, no cookies, no ice cream and don't even think about that candy corn. But you weren't eating that stuff anyway, right?)

Natural sugars, of course, are an important part of a healthy diet, so keep eating your fruits and veggies as usual.

One week, no refined sugar. You CAN do it, and your body will love you for it!

2013 Weekly Challenge #37: The Power of the Push Up

2013 Weekly Challenge #37:  The Power of the Push Up

What do you do when your bootcamp coach says "time for pushups?" I'm willing to bet you groan, shoot a dirty look or, at a minimum roll your eyes. Admit it - you know its true!

Pushups aren't the easiest thing in the world to do. But they are worth every bit of effort you put into them. Pushups work SO many muscle groups. Primarily, they work your deltoids (shoulders), triceps (back of the upper arm) and pectorals (chest). As if that weren't great enough, they can also engage your rhomboids (shoulder blade area), Erector spinae(spine), Rotator cuff, Posterior Deltoids (shoulders), Serratus anterior (near your arm pits), Rectus abdominus (abs), Transverse Abdominus (abs), Gluteus maximus (glutes), and Quadriceps (quads).

That's a lot of bang for your exercise buck, so its no surprise they can be challenging!

Drive-Through Flu Vaccination Clinic in Placerville, Sept. 26

Drive-Through Flu  Vaccination Clinic in Placerville, Sept. 26

The El Dorado County Health and Human Services Agency, Public Health Division is conducting a drive-through community flu vaccination clinic on Thursday, September 26, 2013 from 1:00 to 4:00 p.m. at the El Dorado County Fairgrounds, located at 100 Placerville Drive in Placerville.

Members of the public can get their flu vaccine while staying in their cars. The cost of the vaccine is $10, but no one will be denied service due to inability to pay; cash or check accepted. Seniors and other high risk individuals are especially encouraged to get vaccinated. The flu vaccine will be offered in both the shot and nasal mist forms. The nasal mist flu vaccine can be given to healthy, non-pregnant individuals who are 2 through 49 years of age. Parents should bring their child’s immunization records.

The Public Health Division will be conducting additional low-cost community flu vaccination clinics during October and November.