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.

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

 

 

 

 

 

 

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

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)

Strollometer - update

Just a quick update with miles that you have run/walked since we started our challenge. The total is: 179.66 miles. Good job mammas!!! I know the weather hasn't been nice, it has been raining a lot and we need to walk more outside of classes when the weather permits to win.

Here are the numbers:
Danae 56.5 miles
Lindsay 33.5 miles
Gina 26miles
Lisa Spasov 21.5miles
Holly 14.16 miles
Lisa Searles 11 miles
Miriam 11 miles
Sara 9 miles
Cindy 9 miles

We only have 11 days to go (now I wish February was longer :-) ) so we need to walk at least 2 miles every day....

Keep up the good work!

The challenge has started today!

The Baby Boot Camp's 2009 Mother Love Fitness Challenge has started today. We are still waiting for our Strollometers that should come any day soon but have already started counting our miles. I will be posting the results once a week so you will have an idea and motivation to walk/run more. The winner will get a Bootcamp for Boobs kits from Mama Mio skincare (http://www.mamamio.com/)

Current standings:

Lisa Saenz Spasov - 14miles

Gina Williams - 11 miles

Danae La Trobe - 5 miles

Lisa Searles - 8 miles

Sara Connors - 3 miles

Miriam - 6 miles

Cindy Lee - 3 miles

Holly Rudnick - 0 miles

Lindsay McCoy - 3 miles


Tonight we had lot of fun during our pm cardio class during sunset and the babies finally took a nap after being awake all day. On the picture from the left: Sara, Gina and Lisa

Mother Love Fitness Challenge - Special Prize Revealed

Special Prize: True Fit Car Seats by The First Years
One of these car seats will be given away at the end of each month of the Challenge. Only registered Challenge participants will be eligible for this drawing. These seats retail for $200 and are getting rave reviews, even by parents who swear by the Britax Marathon. They unique because they can be used from 5 lbs to 65 lbs and can be used rear-facing. Use this as a carrot to moms to sign up at the beginning to increase their chances of winning! More special prizes and sponsors to be announced soon.

Plus prizes from our local sponsors: Kait Emerson Designs, The OC Spa, etc. ...

Register for challenge by January 21st (in the class or email Jana at jana.jacobs@babybootcamp.com)
Registration Fee: $26

January Classes

Our first few weeks in January have been great. The weather has been wonderful and we started the New Year with great workouts, nutrition discussion and Attune bars while the babies take their nap and then have fun playing together after the class.

Today, I would love to share with you the recipe Danae brought to our discussion about nutrition:

Chicken Parmesan Light

Danae La Trobe
(Serves 2)

2 6-8 oz chicken breasts
1 can of Italian seasoned diced tomatoes (low sodium if possible)
Shaved Parmesan for chicken topping

- Preheat oven to 375
- Clean chicken, trimming off any fat and pat dry
- Season chicken to taste (Italian seasonings, pepper, Garlic salt or seasoning salt for example)
- Place chicken in an oven safe rimmed baking dish and cover chicken with can of diced tomatoes
- Top diced tomatoes with shaved Parmesan
- Bake for 20-30 min. or until juices from chicken run clear

ENJOY!

PS: Visit our blog this week again for new exercises you can do at home.

Mother Love Fitness Challenge

Mother of All Fitness Challenges Gets Moms Moving
Baby Boot Camp's 2009 "Mother Love Fitness Challenge: Starts Feb 2

New moms in Huntington Beach and across the nation aren't letting their New Year's resolutions fizzle. Instead they're signing up for Baby Boot Camp's 2009 "Mother Love Fitness Challenge" where they'll spend the next three months focusing on strengthening their hearts, bodies and communities.

"It's a popular misconception that once the new year begins everyone becomes magically committed to improving their health and fitness. But finding the time and establishing a routine is a common obstacle. Mothers of infants and preschoolers may find if especially hard to hit the gym. Babysitters are expensive and many moms worry their kids will catch (or share) the latest flu or cold bug at a gym's childcare center.

Fortunately there's Baby Boot Camp. Moms bring their children in strollers and get a boot camp style workout while their children enjoy the ride. Delivered by nationally certified fitness professional, classes consist of cardiovascular drills and strength training exercises all geared to get moms fit. The "Bring your baby. Get fit." program is throwing down a fitness challenge to moms across the nation. Baby Boot Camp is calling all moms (dads and caregiver may participate too!) to commit to three months of "Mother Love" - meaning regular exercise in a supportive environment with some elements of competition and philanthropy thrown in to make it the mother of all fitness challenges.

The Mother Love Fitness Challenge begins Feb 2 ends Apr. 30, 2009. Each month has a focus:

February: Cardio Love! - Baby Boot Camp classes will be geared toward increasing cardiovascular endurance after holiday inactivity. Classes will emphasize power walking, jogging and interval drills.

March: Strong Bodies! - The goal is to increase strength and physical confidence. Classes will incorporate 3 specific exercises that students will do to fatigue: push-ups, plank and jump squats.

April: Give Back! - This month's focus is more about improving the health of Mother Earth. Students will earn Planet Points for doing things that benefit the planet and their communities, such as bringing reusable bags to the grocery store or donating used clothes. In addition they will raise funds to benefit Healthy Child: Healthy World (http://www.healthychild.org/), a nonprofit dedicated to protecting the health and well being of children from harmful environmental exposures.

"I'm excited to start the Baby Boot Camp Fitness Challenge," says Danae LaTrobe. "I've been anxious to lose the extra baby weight and get super fit. This event gives me the extra motivation I need to come to class regularly so I won't let my team down, plus I'll be modeling heatlhy behavior for my child. I can't lose in a challenge like this!"

If you would like to participate in this challenge please contact Jana at 714.369.2852 or jana.jacobs@babybootcamp.com

Visit our website http://www.babybootcamp.com/

Saturday Workout, January 10, 2009

PUSH UPS

Targets: chest, triceps, shoulders, abdominals and back

Lie facedown on the floor with your hands flat, slightly wider than shoulder-width apart, fingers poinintg forward. Push your bodyweight off the floor by squeezing your chest and straightening your elbows, keeping your abs tight and body in a straight line, supported on your hands and toes (or knees). Bend your elbows and lower your body until your elbows form 90-degree angles and point out to the sides. Don't allow your chest to touch the floor or your baby. Pause, then contract your chest and push back up. Cindi is doing the harder version on her toes, you can start on your knees if you are beginner.

QUADRAPED
Targets: core muscles, abdominals and back stabilizers

Begin on hands and knees. Hands are placed directly under shoulders and knees directly under hips. Slowly extend right arm and left leg. Hold for 3 seconds then switch to the opposite side.

PLANK
Targets: abdominals and back

Place hands directly under shoulders, extend legs straight and lift body up into a straight plank position. Hold for 30 seconds while keeping the abdominals in tight (drawing the belly button in towards your spine). If this is too difficult start on your knees, remember to keep your body in a straight line.

AIRPLANE
Targets: lower abdominals and back


Lie on your back with legs in a table top position. Slowly extend legs out 4-6" while drawing the belly button in towards your spine. Bring legs back to starting position and repeat. Focus on keeping core abdominals engaged and ensuring the transverse muscle does not "pooch out".

Modification shown: Moms who have been attending Baby Boot Camp Level 1 for a minimum of 8 weeks and have reduced any Diastasis to two fingers or less can perform this exercise with the child on their shins for an additional degree of difficulty.

Avory loved performing exercises with her mommy. Cindy started Baby Boot Camp as soon as she was cleared by her physician after having her daughter Avory (now 5 m), she also has a son Bradford (20 m). We have started slowly with just a few exercises and walking. Now Cindy runs and does push ups on her toes. I am very proud of her and impressed with her achievements in every class.

Here is what Cindy says about Baby Boot Camp:

"My Dr. ordered me to lose my pregnancy weight for my health and I knew it would be hard especially since I've never been athletic. I have had a great fun with Baby Boot Camp and meeting other moms, I have lost 15 lbs and counting. My pre-pregnancy clothes fit again just after 3.5 months and I am strongest I've ever been in my life making hauling my 2 kids around a cinch! My hubby says it's worth every penny! And I feel good about myself which is priceless to me. "

New Year, New You!

I am sure you have heard that many times. Do you set a New Years Resolution every year? I do....and I have a few this year too :-). One of them is to lose weight and get stronger again. I have been extremely busy in the past 6 months since I started running my Baby Boot Camp that I didn't have time to exercise regularly as I used to and with my recent knee injury I don't feel comfortable with my body either. I have also noticed decrease in my strength. I used to be able to do 50 push-ups and lots and lots of squats and lunges and now I am happy if I manage to do 20 and I don't like that... Anyway, I am very excited about the upcoming Mothers Love Fitness Challenge in which we are all going to improve our cardio and strength and it will be a great motivation for all of us to work extra hard. All Baby Boot Campers can win some great prizes and we can also win as a team! How exciting is that? I started this blog with the intention to post exercises and videos to help you get in shape when you are not able to make it to class. We all know how challenging it is on some days when your baby doesn't sleep all night or decides to sleep in. I encourage you to find 10-15 minutes on those days and do a few of the exercises featured on this blog . Consult your physician before starting an exercise program.