Baby Boot Camp Homework

Have you been planning on coming to Baby Boot Camp class but got too busy last minute? Would you like a quick set of easy exercises you can do at home without equipment?

Try this to make up for a missed class:                                  

20 squats
20 lunges
20 push ups
20 mountain climbers
50 jumping jacks

=> repeat 5x

Homemade Beef Jerky

Do you like to have a quick protein snack on hand but don't like to buy jerky from the store because of all the incredience in it? Make your own. It is easy to make and it tastes delicious!

You will need:
1 flank steak (I used London Broil)
0.5 cup low sodium soy sauce
1 clove garlic, crushed
dash pepper
1.5 tbsp brown sugar

Directions:

• Slice the steak lenghtwise, with the grain, into 1/4" strips (freeze it, then partially thaw to cut it). 
• Combine all remaining ingredients & stir to dissolve sugar.
• Let meat stand in mixture for 20 to 25 minutes (or overnight in refrigirator). 
• Drain & arrange in a single layer on a rack set in a shallow baking pan. 
• Bake in a very slow oven - 150 degrees for about 6 hours, or until meat is dry & chewy, but not brittle. 
• Store in a tightly covered container. 

Enjoy! Next time I am going to try turkey jerky and let you know how it went.

OPTIMAL WEIGHT GAIN DURING PREGNANCY

Because pregnant women are "eating for two" it's easy to lose track of or ignore weight gain during gestitation. Not a good idea. For the first time since 1990, the government has weighed in with new guidelines on how many pounds women should gain during pregnancy. This is in line with previous studies that have determined that babies born to overweight mother are at greater risk of premature delivery; these infants are also more likely to become overweight or obese as they grow up.

The new guidelines, issued by the Institute of Medicine in late May, make the following recommendations for optimal weight gain during pregnancy:

• Underweight women with a body mass index (BMI) lower than 18.5 should gain 28-40 pounds.

• Women with a BMI between 18.5-24.9 should gain 25-35 pounds.

• Overweight women (with a BMI of 25-29.9) should gain 15-25 pounds.

• Obese women (with BMI of 30 or higher) should gain 11-20 pounds.

The new guidelines also call for better nutrition and exercise counseling for pregnant women and, most importantly, stress that pregnancy is not a time to lose weight. Rather, women are encouraged to get to a healthy weight prior to conceiving.

Source: September, 2009 IDEA Fitness Journal

Note: Are you not sure what your BMI is? You can visit the place where we do our monthly measurements -Nutrishop in Huntington Beach on Adams and Brookhurst and they will measure it for you for free on their special Tanita scale.

GET IN SHAPE IN JUST 10 MINUTES PER DAY

Are you a working mom and don't have time to come to Baby Boot Camp class or the schedule just doesn't work for you? Workout at home! 10 minutes per day and get the body you have always wanted...

Beach Body 10-minute trainer

No matter how busy you are, you can always find the time to squeeze in a 10-minute workout. With these breakthrough workouts and an easy-to-follow eating plan, you'll lose weight, get toned, and have plenty of time left over!
What makes 10-Minute Trainer so fast and effective?
Tony Horton's breakthrough Super Stacking Technique™ using resistance bands, combines the most effective moves into each 10-minute workout. Instead of starting with cardio, then working different body parts one at a time, he stacks them to work everything at the same time—in just 10 minutes! Not a second is wasted! It's multitasking for your muscles!

You get all this!

• Total Body DVD's - Just 10 moves in 10 minutes to work your entire body from head to toe!
• Cardio  - Simple kicking, lunging, and punching moves get you in the fat-burning zone fast!
• Lower Body - 10 phenomenal moves slim your thighs and lift your buns in just 10 minutes.  
• Yoga Flex - A total-body stretch routine for long, lean muscles!
• Resistance Kit - Maximize the power of Super Stacking with a Pro-Grade Resistance Band plus Power Cardio Belt.
• Customized workout calendar
• Plan workouts around your busy schedule.
• Rapid Results Guidebook
• Your personal weight loss planner loaded with fitness tips.
• Tony Horton's 10-Minute Meals
• Tips and recipes for making nutritious, tasty, low-cal meals and snacks in less than 10 minutes!

Plus 3 FREE gifts to keep!

1. BONUS Abs Routine
2. On-the-Go Workout Cards
3. 10-Day Lean Jean Plan

Price: $79.90 (order here)

Burpees Contest

I am sure you heard me in class mentioning Burpees Contest. The burpee is a full body exercise used in strength training and as aerobic exercise.


The Burpee Contest starts tomorrow, September 1st, 2009 and the winner is going to get a $30 Victoria Secret Gift Card.

 

The final day is September 26, 2009 - the day of our One Year Anniversary Celebration and you are all going to compete, doing burpees with push up for 1 minute. The person that performs the most burpees in one minute is the winner. If there is more than one winner after the first round, we'll have a second round and so on....

 

Start practicing your burpees today! We are going to do them in class also to get you ready for the contest.

Please check the video below to make sure you are doing the burpees correctly!

 

 

 

If you have any questions or concerns, please contact me at any time at jana.jacobs@babybootcamp.com

 

 

 

 

 

 

Our New Partnership with Little Peanut Boutiqe

I am excited to announce our new partnership with Little Peanut Boutique.

Celebrities moms enjoy shopping at Little Peanut Boutique for all the latest must have items for their little ones.

With a rapidly growing customer base of expecting moms and experienced parents, the boutique has captivated Hollywood and suburban moms with its selections of hip and trendy items for babies and children. With the emphasis being on "Hip and Trendy", Little Peanut Boutique has successfully penetrated the market in only 4 months with us most recently opening up a showroom in Costa Mesa, California.

The baby boutique highlights all your favorite designers, offering hundreds of truly exceptional and unique products.Little Peanut Boutique has gifted celebrities mom and dads like Jason Priestly, Heather Lockler, Melissa Joan Hart, Larry Birkhead, Gwen Stefani, Angie Everhart, Scott and Renee Baio, Heidi Klum, and Sarah Jessica Parker just to name a few.

Little Peanut Boutique prides itself on staying on top of the latest fashions and trends, while continuously seeking out and adding the latest, greatest "must haves" for mommy and baby.

Little Peanut Boutique is located at:
485 E 17th St #200 (second floor)
Costa Mesa, Ca 92647
www.littlepeanutboutique.com


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The best exercises for ABS

The Bicycle Crunches

1. Lie face up on the floor and lace your fingers behind your head.

2. Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on the neck.

3. Straighten the left leg out while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee.

4. Switch sides, bringing the right elbow towards the left knee.

5. Continue alternating sides in a 'pedaling' motion for 20 reps. Repeat 3 times (if you are a beginner start with 5 reps).

Straight leg crunch for 4

This exercise works your abdominals as well as your lats and front of your shoulders.

1. Start with your legs straight, feet up and arms extended above your head holding a water bottle or a small medicine ball

2. Bring the bottle (med. ball) above your chest.

3. Lift the shoulders off the ground (make sure you are using your abdominals, your head is in line with your spine, contracting your abs)

4. Slowly return to the starting position, lowering your shoulders back down and extending your arms above your head

Repeat 10x

Military Squats

This exercise works the abs as well as your legs, glutes, shoulders and triceps.

1. Stand on the resistance band with your feet shoulder width apart, holding the r. band with your hands.

2. Squat down, keeping your knees above your ankles, inhale

3. Press your hands up above your head as you extend your legs, squeeze your glutes and exhale

4. Repeat 10-20x



More exercises coming soon ......

Delicious Recipe - Poached Salmon with sauteed cabbage

I found this recipe in Everyday Food from Martha Stewart and I love it. It is a great healthy dish, very simple, easy to make and it is delicious!!!

Poached Salmon
Ingredients:
2 carrots, cut into 1-inch pieces
1 celery stalk, cut into 1-inch pieces
1 small onion, peeled and halved
1/2 lemon, thinly sliced
coarse salt
4 skinless salmon fillets (6 ounces each and about 1 inch thick)

Directions: In a large deep straight-sided skillet or heavy pot, combine carrots, celery, onion, lemon, 1.5 teaspoons salt, and 6 cups water. Bring to a boil; reduce to a simmer, cover and cook 8 minutes. Season Salmon with salt and gently lower into simmering liquid (liquid should just cover finish). Reduce to a very gentle simmer. Cover and cook until salmon is opaque throughout, about 5 minutes (longer thicker fillets). Using a wide slotted spatula, remove salmon from l liquid.

Sauteed Cabbage
Melt 1 tbsp of olive oil in a large skillet over medium-high. Stir in 1.5 pounds of green cabbage, cored and shredded. Add 1 teaspoon coarse salt and 1/4 cup of reduced-sodium chicken broth. Cover and cook, stirring occasionally, until cabbage is tender, about 10 minutes. Uncover and cook off any excess liquid if needed. Stir in 1 tbsp chopped fresh dill. Serve with Salmon and lemon wedges.

Per Serving: 354 calories, 15.2g fat, 40.8g protein, 10.7g carb, 4.1g fiber

Get rid of the belly fat forever - Excess Estrogen and Weight Gain

Excess Estrogen and Weight Gain

Estrogenic Chemicals: The Hidden Cause for Belly Fat Gain and Other Disorders in Men and Women

By Ori Hofmekler

The Solution

Certain Compounds in Plants Can Help Counter Attack the Problem, Get You Leaner and Healthier Can certain food compounds be the secret weapon to destroy stubborn belly fat, ignite energy and - most surprisingly - get a leaner and stronger body?

Is it true that adding certain missing plant compounds to our diet can make us sexier and healthier?

Yes!

But you need to know what to do, or you probably will still bloat up and suffer.

All men and women alike are exposed to estrogenic chemicals day by day. Known as xenoestrogens, they are capable of mimicking estrogen activity in the body. The ongoing assaults of these chemicals affect the body like excess estrogens, with overwhelming and sometimes devastating consequences.

It is almost impossible to avoid these estrogen mimickers…

They're in the air, car emissions, detergents, paints, nail polishes, lotions, soaps, plastics, food and water. Most notable sources of estrogen chemicals are petroleum based products, pollutants, pesticides, herbicides, fungicides and plastics.

One may suffer from some of the following symptoms: weight gain in the waist (belly fat) and other areas that virtually resist fat burning, allergies, recurring sinus infections, water retention, fatigue and mood swings, all of which may be symptoms of excess estrogen due to estrogenic chemicals.

Xenoestrogens are not the only reason for excess estrogen. Obesity, aging, birth control pills, estrogen replacement drugs (HRT), anabolic steroids, hormones in meat and dairy, and a poor diet are also major contributors to excess estrogen and its related disorders in men and women.

Normally, estrogen is balanced with other hormones in the body such as progesterone in women and testosterone in men. A certain hormonal balance must be maintained for proper metabolic functions. When that hormonal balance is interrupted, disorders and diseases occur.

A most notable sign of aging is the loss of hormones that balance estrogen. With age, there is also an increased conversion of androgens to estrogen in both sexes, all of which leaves the body with an excess of renegade estrogen. Ironically, perimenopausal women, who initially lose estrogen, suffer from increased levels of excess estrogen due to the aforementioned reasons.

In summary, our "estrogen cup is full". Estrogenic chemicals cause a "spill over" effect in the form of excess estrogen and its related disorders.

Weight Gain and Other Disorders

The "thickening" of women's bodies and the "softening" of men's bodies are often related to excess estrogen.

When in excess, estrogen promotes the growth of estrogen sensitive tissues, leading to an increased size of adipose (fat) tissues in the waist, belly and other estrogen sensitive fat tissues: For men, typically in the belly and chest; for women, in the belly, lower butt, upper thighs and sometimes in the back of the arms. In some cases, excess estrogen causes feminization of men's bodies with conditions such as genecomastia.

Estrogen sensitive fat tissues are also called "stubborn fat" due to their high resistance to fat burning. Generally, not even diet or exercise can help remove this estrogen sensitive tenacious fat. Excess estrogen works in a vicious cycle. Estrogen promotes fat gain, and the enlarged fat tissue produces more estrogen within its cells, which then promotes more fat gain, and so on.

The only solution is to attack the core of the problem, which is excess estrogen.

Excess estrogen can lead into overgrowth of other estrogen sensitive tissues such as the lining of the endometrium (endometriosis), or ovarian fibroids in women, and the enlargement of the prostate gland in men. If untreated, such conditions can lead into cancer.

Considering all of the above, it becomes evidently clear that we're living today under an ever-growing risk to get fatter and sicker due to estrogenic chemicals and other factors that contribute to excess estrogens. The question is what can be done to lower this risk? How can we defend our lives against excess estrogen?

Defense against excess estrogen

The problem of excess estrogen is gradually gaining recognition. However, there is still much confusion among mainstream nutritionists and medical authorities as to how to address this problem. In many cases, the problem of excess estrogen is overlooked or ignored, leaving patients with almost no choice but taking drugs, which often accelerates the problem, causing severe and even mortal side effects.

The solution to excess estrogen requires the means to counterattack estrogen and its excess in a natural and safe way.

Estrogen isn't one hormone, but rather a group of hormones and their metabolites. Estrogen hormones and their metabolites compete with each other on binding to estrogen receptors. Most important, estrogen can convert into two kinds of metabolites: beneficial and harmful - one or the other.

The key to defend the body against excess estrogen is by countering its excess and by shifting its metabolism into producing beneficial antioxidant, anti-cancerous metabolites, instead of toxic cancer promoting metabolites.
It is now known that certain compounds in plants (belonging to the family of flavonoids and indoles) can help counter estrogen actions, and defend the body against its excess. Called estrogen inhibitors, these compounds work in three different ways:

• 
  Inhibit estrogen production (bind and de-activate the cytochrome P 450 aromatase enzyme that converts androgens to estrogen)
• 
  Lower estrogen receptors activity
• 
  Shift estrogen metabolism to produce beneficial metabolites

Recent lab studies found that estrogen inhibitors work better when combined together. A stack of estrogen inhibitors have shown to provide a superior defense against excess estrogen. Though the research on plant estrogen inhibitors is still young, there is a growing amount of evidence as to the potential benefits of plant compounds (phytonutrients) in treating metabolic problems, including estrogen related disorders and lowering the risk for cancer.

It is very likely that the human body has been primarily pre-programmed to be nourished and protected by phytonutrients. Unfortunately, due to industrial harvesting and processing methods, food today is often deficient in most beneficial phytonutrients, leaving people with inadequate nutritional defenses. Estrogen inhibiting phytonutrients are a major missing link in the diet.

To effectively support a healthy hormonal system, it is critically important to provide the body with sufficient amounts of estrogen inhibiting phytonutrients to balance against the overwhelming surplus of estrogenic food substances and chemicals in the diet.

The concept of healthy nutrition should be re-defined. New nutritional guidelines should direct people on how to incorporate estrogen inhibitors with estrogen promoters to effectively balance their diets.

The Solution

Certain compounds in plants, called flavonoids and indoles, are known to possess antioxidant and anti-cancerous properties. Recent studies reveal that some of these compounds have the capacity to affect estrogen metabolism, some work as estrogen inhibitors whereas others work as estrogen promoters.

Since we live in an "over-estrogenic world", loaded with overwhelming amounts of estrogenic chemicals, it makes sense to regard estrogen promoters as "bad guys" and estrogen inhibitors as "good guys". In an ideal world, both anti-estrogenic and pro-estrogenic substances play important roles in supporting our metabolic system.

Nevertheless, due to the ever growing problem of estrogen dominance, with an excess of estrogen chemicals in our lives, it makes sense to regard estrogen promoters as part of the problem and vice versa, estrogen inhibitors should be regarded as part of the solution.

"Good Guys" vs. "Bad Guys"

In a nut shell, the "good guys" are estrogen inhibiting compounds in plants (flavonoids and indoles). Found in passiflora, chamomile, bee products, citrus fruits, onion, garlic, and cruciferous vegetables (broccoli, cauliflower, brussel sprouts and cabbage). Other beneficial estrogen modulators are omega 3 fatty acids (N-3), derived from flaxseeds, hempseeds and fatty fish.

On the other side, there are the "bad guys", the estrogen promoters. This list consists of pesticides and herbicides in fruits and vegetables, hormones in meat and dairy, soy and products high in soy isoflavones, other estrogenic isoflavones (such as in the herb black cohosh), plastic derivatives in packed food and water, diets high in animal fat and excessive consumption of omega 6 rich oils (such as canola, corn, safflower and soy oils).

Note that processing increases the concentration of the already existing estrogenic compounds in food. For that matter, processed soy products may be more estrogenic than soy beans (edamame). For the same reason, commercially processed milk or whey protein products may be more estrogenic than regular milk or yogurt, unless they're organic or pesticide free.

Some compounds are neutral to estrogen. Omega 9 fatty acids (monounsaturated oil) such as in olive oil, nuts and seeds are neutral and safe to use. To a certain degree, so are fruits with a peel such as bananas or avocados, which are safer than unpeeled fruits such as conventional grapes or strawberries.

In conclusion, to effectively defend the body against excess estrogen, one should increase the intake of estrogen inhibiting compounds, and decrease the intake of estrogen promoting compounds in the diet.

Due to the fact that the typical diet is low in some estrogen inhibiting nutrients and almost totally deficient in others, it is highly recommended to supplement with estrogen inhibitors to cover the bases, and provide the body with sufficient amounts of ammunition to fight back excess estrogen.

It's important to be proactive and make the right choices of food and supplements. All essential vitamins, minerals and antioxidants must be provided to support the body's metabolism. Together with estrogen inhibitors, such nourishment can help enhance the liver's capacity to detoxify and neutralize excess estrogen, finally creating the right metabolic environment within the body to get leaner and healthier.

Homework

Here is a quick workout you can do while I'm gone:

Circuit - repeat 2x

Jumping jacks 30
Jump squats 10
Jump rope 1 minute

Push Ups (20 reps)
Step Ups (30 reps) alternate R,L
Triceps Dips (20 reps)
Lunge forward with shoulder press

Jumping jacks 30
Jump squats 10
Jump rope 1 minute

Lunge back and row with resistance bands
Biceps curls (20)
Military squats with shoulder press (15)
Mountain Climbers (30)
Burpees (15)