Thursday, September 17, 2009
20 push ups
20 mountain climbers
50 jumping jacks
=> repeat 5x
Tuesday, September 15, 2009
1 flank steak (I used London Broil)
0.5 cup low sodium soy sauce
1 clove garlic, crushed
1.5 tbsp brown sugar
- 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.
Wednesday, September 2, 2009
Monday, August 31, 2009
The Burpee Contest starts tomorrow, September 1st, 2009 and the winner is going to get a $30 Victoria Secret Gift Card.
Please check the video below to make sure you are doing the burpees correctly!
Monday, June 1, 2009
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
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)
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 ......
Wednesday, May 27, 2009
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
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.
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
Wednesday, March 4, 2009
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)
Tuesday, February 17, 2009
Here are the numbers:
Danae 56.5 miles
Lindsay 33.5 miles
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!
Monday, February 2, 2009
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
Monday, January 19, 2009
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 email@example.com)
Registration Fee: $26
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
PS: Visit our blog this week again for new exercises you can do at home.
Wednesday, January 14, 2009
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 firstname.lastname@example.org
Visit our website http://www.babybootcamp.com/
Saturday, January 10, 2009
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.
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.
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.
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.