Archive for March, 2022

Want to be happier?

March 30, 2022

FOCUS on QUALITY over QUANTITY!

When you focus on quality over quantity, you achieve better results for your life

Instead of focusing on numerical value, shift your focus to substance and depth – you will be surprised by the rewards! That goes for everything in life… the people you surround yourself with, your workouts, your achievements, and especially YOUR FOOD!

Food is fuel. Choose wisely and be aware of your portions!

Here are some tips to help with overeating:

LET’S DO THIS!

March 28, 2022

SOLE SISTERS

March 25, 2022

GOOD MORNING!!!

Let’s meet at Tropical Park tomorrow morning at 7am in the parking lot next to the track. The forecast is calling for chilly weather so bring your long sleeves just in case!

HAPPY HUMP DAY!

March 23, 2022

WHY DO WE CALL WEDNESDAY “HUMP DAY”?

Wednesday is called HUMP DAY because it is the middle day of the traditional Monday through Friday workweek. If you visualize the workweek as a hill with Monday being the base of the upslope and Wednesday being the top of the hill, once you get past Wednesday you are on the downslope side of the hill.

With that being said, let’s talk about a ‘hump’ we don’t want!

The dreaded NECK HUMP!

TEST:
Stand in a natural position and have a friend take a picture of your side profile.  Look at where your chin is. If your chin is up slightly and aligns with your chest, then that’s a good sign. If your chin favors forward and juts out past your chest followed by your head, this is a sign that you might have rounded shoulders.  EEK!

If you think of all the time you spend doing work on the computer, driving, scrolling through your phone, and even lifting babies, it’s no wonder that the chances of developing “mom posture” are high!

All of these activities (and more!) contribute to the rounding forward of your shoulders, creating tight muscles that cause a telltale “hunch.”

The hunched postures you continually adopt throughout the day, disrupt the normal balance of muscular activity in your shoulders.

In rounded shoulders, there is an imbalance of tension between the muscles that pull the shoulder blades forwards and the muscles that pull the shoulder blades backwards (and the ones pulling forward are winning the battle!)

This imbalance can further contribute to neck and shoulder injuries, pain and disability.

What we need to do:
Stretch some muscles, strengthen some muscles and do as your Coach Lorraine says, “SHOULDERS BACK, CHEST UP!”

Tight and/or Overactive muscles:

These muscles are PULLING the shoulder blades into the forward position.
(We need to Stretch/Release these muscles!)

  • Pec major/minor
  • Subclavius
  • Latissimus dorsi
  • Upper trapezius
  • Serratus anterior

Weak and/or Inhibited muscles:

The following muscles ARE NOT PULLING the shoulder blades backwards into a neutral position.  (We need to strengthen these muscles!)

  • Mid/lower trapezius
  • Rhomboids

And lastly, (and most importantly), we need to increase our awareness of this horrible posture and avoid it as much as possible!

Here are 2 of my favorite stretches that you can do at home:

Pectoral stretch (in a corner or doorway)

Chin tuck (against a wall)

IT’S MONDAY….

March 21, 2022

LET’S KICK SOME ASS!

SOLE SISTERS

March 18, 2022

CAN’T GET ENOUGH OF THE STAIRS!!!

Meet us in our favorite parking garage tomorrow morning at 7am! Get ready to sweat!

HAPPY ST. PATRICK’S DAY!

March 17, 2022

HAPPY MONDAY!

March 14, 2022

A little late in the day, but nonetheless, a good one!

Here’s some perspective on weight loss and the fact that you don’t have to starve yourself to get to your healthy goal weight:

images

One McDonald’s Big Mac contains 550 calories, 29 grams of fat (most of it saturated), and more than 45 grams of highly-processed, blood-sugar-spiking carbohydrates.  And that doesn’t even count the fries and soft drink that you’ll likely order with it.

Go ahead and eat ALL of this (below) as ONE MEAL to land you the same 550 calories:
-4 oz of grilled chicken (120 cals)
-3 cups of broccoli (90 cals)
-1 sweet potato (120 cals)
-8 oz of plain Greek yogurt (120 cals)
-8 medium strawberries (30 cals)
-10 almonds (70 cals)

So basically, you have a large quantity of HEALTHY food that will fill you up & supply your body with necessary nutrients instead of a sandwich that contains tons of saturated fat and 2426 mg of sodium, 26 mg MORE than our recommended allowance for ONE DAY!!!

MORAL OF THE STORY:

You don’t have to starve yourself (at all) to lose weight and shed those stubborn pounds…you just need to learn how to choose the right foods and space them out equally throughout the day to prevent those hunger spikes. (…and of course, get your butt to bootcamp!)

HAPPY MONDAY,

YOUR BOOTCAMP TEAM!

MORE INSPIRATION TO FUEL YOUR DAY…

March 10, 2022

This young female EMBODIES passion….it’s just incredible!    When you lose an arm to a tiger shark surfing at the age of 13 and continue to surf so you can do it professionally, you are truly PASSIONATE about your sport!  We’re not just talking a “bite” either….she lost her entire left arm.  She returned to surf with one arm, 26 DAYS after she was attacked and had her arm amputated!  WOW….unbelievable courage and determination!  Not even the fear of sharks and potentially losing another arm could keep her out of the water.

Since losing her arm, Bethany’s story has been shared in hundreds of media outlets, to inform and inspire.  She has been recognized with numerous awards, public appearances, and various speaking engagements.

AMAZING WOMEN…

March 9, 2022

In honor of Women’s Day, I am posting about badass, inspirational women all week. I am kicking off with this story that is sure to have you in awe at the heights we can reach as human beings when the will is strong!

So imagine this….
You’re an African American girl born in the 40’s, a time when racial inequalities and inequities were widespread.  You are born prematurely at 4.5 lbs., the 20th of 22 siblings, to lower working class parents.  At the age of 4, you contract a crippling infantile paralysis caused by the polio virus which twists your leg out of shape and forces you to wear a brace on your left leg and foot for 5 years.  You are drained of much of your physical strength & doctors predict you will be unable to walk correctly without braces, if at all, for the rest of your life.  More so, you contract several more bouts of polio and scarlet fever before you are 12.  What sort of life do you see in your future??

Well I can tell you what Wilma Rudolph (b. 1940) envisioned for herself….

She became a high school basketball star, setting state records for scoring.  During a game, her speed and natural athletics caught the eye of a college track & field coach, who immediately recruited her to train with his team.

By the time she was 16, she earned a spot on the U.S. Olympic track and field team and came home from the 1956 Melbourne Games with an Olympic bronze medal in the 4 x 100 m relay to show her high school classmates.

She continued to compete with much success.  Four years later, at the Summer Olympics in 1960,  she brought home 3 Gold Medals for the 100m, 200m, and 400m relay.

She retired from competition at age 22.  She worked as an elementary school teacher, coaching track, and became a sports commentator on national television.

WOW, what determination!!!!

HAVE A GREAT DAY!