Spooky Ghosts

Spooky Ghosts
Ingredients
1/2 t Vanilla Extract
1/8 t Cider Vinegar
1/2 c Sugar
3 Egg Whites
Dark Chocolate Chips
Directions
-Place egg whites in a small mixing bowl. Let stand until they are room temperature.
-Add vanilla extract and vinegar. Beat on medium speed until soft peaks form.
-Beat in sugar, 1T at a time on high speed until stiff glossy peaks form and sugar is dissolved, about 6minutes.
-Cut a small hole in the corner of a plastic baf, interst a 1/2 n round pastry tip (If you have no pastry tip you can make the hole small enough to push the mixture though without breaking the bag). Fill the bag with egg white mixture.
-Push about 1 1/2 in diameter of mixture onto baking sheets lined with parchment paper or wax paper.
-Bake at 250 F for 40-45 minutes. Turn oven off, leave cookies in oven for 1 hour.
-Place two chips for eyes after cookies are warm to touch.
-Carefully remove from wax paper. Ghosts may be stored in an airtight container.








Molly Perry
Baby-Strong Nutritionist
Molly@Baby-Strong.com

Pregnancy Fitness Tips

Pregnancy Fitness Tips!

Whether you are in your first trimester or your last weeks, you should take part in a pregnancy fitness program. The benefits you will receive will be well worth the 20 minutes a day you will need to spend. What happens during pregnancy to your body? There are many physiological changes you will go through but there are a lot exercises you can do before, during and after pregnancy for corrective flexibility, strengthening and to feel great. Here are some exercises that are safe for all moms thinking of having a baby or are leading up to the last days of your pregnancy. Already had your baby? It is never too late to start to get your body back!!

Always check with your doctor before participating in an exercise program. Pregnancy fitness programs should be talked over with your doctor in each trimester depending on how you feel.

1. Upper Body Rows!

Rows can be done with dumbbells or bands at home. These strengthen your upper back and help your postural muscles. These should always be included in your pregnancy fitness program.

***Make sure you keep your back flat, your spine neutral, your elbow stays tucked in and you squeeze your shoulder blades together as you row the weight back.

-Before Pregnancy- You will want to strengthen your postural muscles to prepare for the extra weight you will carry in your chest, belly and pressure from your lower back.

-During Pregnancy- During pregnancy your chest will become swollen and grow. Also imagine someone duck taping a gallon of water to your abdomen. This is only 8 pounds; the weight of the baby. This will put a huge strain on your upper back muscles and your shoulders start to round forward. This can lead to neck problems and even spinal pain. Including rows in your program will also functionally train you to one day carry your baby through a mall, grocery store or up and down stairs. Preparing now will make things much easier for you post pregnancy.

-Post Pregnancy- If you haven’t started exercising yet, most likely your chest is very tight and your upper back is very loose and weak from pregnancy. Your shoulders also may round forward slightly. Rows can correct this and improve your posture. They also train those muscles you will use carrying around your baby when they want nothing to do with their stroller! Which is pretty often isn’t it.

2. Plie Squats.

Plie squats can be done with a 10 pound dumbbell pre pregnancy to prepare for the added weight. During your 2nd and last trimester you can use your own body weight.

*** Put your weight in your heels, your knees behind your toes, your core tight and your shoulders back.

-Before Pregnancy- Imagine carrying around the gallon of water duck taped to your belly and also two bricks taped to each of your legs. This is how much more pressure is going to be on your joints and legs. You will want to strengthen the muscles in your legs and your knees. This will make it easier to get up and down stairs, walking around or even standing in one place.

-During Pregnancy- During pregnancy you will want to continue your plie squats to maintain strong legs and core. Moving around will also improve circulation.

-Post Pregnancy- Not only will you be carrying your baby around, but your baby will get heavier! Keep working on those squats and you will have the best toned legs at your kids preschool.

3. Kegels

Kegels can be done in all stages of your pregnancy. Your pregnancy fitness program should always include kegels. They strengthen the pelvic floor muscles.

-Before Pregnancy- Every woman should practice kegels. Before pregnancy, these will prepare for the extra pressure on your bladder and pelvis.

-During Pregnancy- During pregnancy you will want to continue your kegels. Delivery will be easier when you push. Kegels also prevent excessive tearing. This means your recovery will be faster.

-Post Pregnancy- Kegels will tone up anything that has been stretched during your pregnancy. Doing these in your post pregnancy fitness program will bring you back to where you were before.

Fitness Programs at http://www.Baby-Strong.com

4. Side Leg Lifts.

These can be done either lying on your side or standing up on one leg. You may begin standing near a wall with one hand on the wall. Eventually you will want to work on your core balance and stand on one leg. If you are in bed rest this exercise improves circulation preventing blood clots.

*** If you are standing keep your stationary leg's knee soft and your core tight.

-Before Pregnancy- You will want to improve your balance before you are pregnant because your center of gravity is going to change drastically. Falling up or down stairs or on uneven ground will leave you and your baby unsafe. Perform leg lifts 3 days and week keeping a tight core. Your core will be the most important part of your body to exercise during your pregnancy fitness program.

-During Pregnancy- As I said before your center of gravity is going to be changing. Working on your balance and being aware of this will help you during your pregnancy. Leg lifts will also help with opening up your hips and circulation. If you are told to be in bed rest, do these on your side in the morning and some at night.

-Post Pregnancy- Once your baby is born you will feel very imbalanced and your hips will be very weak from the pressure of your baby. Your fitness program should include many balance and core exercises.

5. Quadruped Opposite Arm and Leg Raise.

Quadruped Opposite Arm and Leg Raises help with lower back strengthening and core balance! All stages will benefit from this exercise!

*** Make sure your core is tight and that you pause as you bring your leg and arm up.

-Before Pregnancy- Prepare your body! Your pregnancy fitness program should include this exercise for the added stress on your lower back.

-During Pregnancy- Your lower back needs to be strong to hold your core up. Do these at least 4 days a week.

-Post Pregnancy- I will say this one more time... your baby will only get heavier! Always try to carry your baby on different sides too. This will help with lower back pain.

Flexibility!

Stretches should always be included in your pregnancy fitness program! Areas on your body will be much tighter than others

Chest wall stretch

Shoulder stretch.

Hip stretch,

IT band stretch.

Hamstring stretch.

Calve stretch.

Quad stretch.

Glute Stretch.

Lower Back Stretch.

Don’t have a Pregnancy Fitness Program? Our programs include explanatory videos for each exercise and can be done in the privacy of your own home. Go to our Fitness Program Page. We have many to choose from! If you need a customized fitness program we offer these too.

Be the healthiest you and have a healthy baby.

http://www.baby-strong.com/

The Best,

Katrina Hodgson

Baby-Strong Trainer

BS, NASM CPT, AFAA

Flatten Abs Post Pregnancy

Tightening up your abs is one of the hardest things because there is no single solution. It takes 3 main commitments that you want to incorporate into your lifestyle.

First thing is calories! Any fat that is overlaying your muscle needs to be broken down into energy ‘burning fat’. To do this, take in fewer calories in than you burn. That simple? Yes, but it’s hard. It’s very easy to overindulge in a few extra hundred calories (yes hundreds!) with a couple glasses of wine or even calories from healthy foods! No matter what, calories are calories and we want to take in less than what we burn in order to lose fat. Some foods are more calorie-dense. Make wise food choices throughout the day. Some examples are to drink low calorie drinks like crystal light or even water; fill up on low calorie foods like fruits and vegetables and stay hydrated all day so that you do not mistake thirst for hunger. With these small changes you can deduct just a few hundred calories from your diet each day. For a diet plan just email me at Katrina@Baby-Strong.com!

The second great way to lose fat in your abdominal area is to do cardio. Whether it’s walking, taking your kids to a park, jogging and or doing cardio machines like ellipticals or bikes, it’s all burning calories. If you are prenatal- keep your heart rate below 140. If you are post natal try to stay within your target heart rate zone to burn the most optimal amount of calories.

The third most important part is to build sexy abdominal muscles below your layer of fat so that when we lose a few extra pounds, the tight muscle is exposed and gives you a smooth, flat appearance to your tummy. My favorite core circuit to do at home is below…

If you are pregnant do NOT do this circuit. Email me for questions on core strength during pregnancy! There are many things you can do! Katrina@Baby-Strong.com.

Plank 1 minute
- Prone to floor, with forearms below your chest, lift up at the hips while keeping your core tight.

10-16 Bicycle crunches
- Lay on your back and bring your opposite elbow to your opposite knee and alternate.

5-10 V-sits
- Sit with your knees out in front of you bent slightly, lift your feet off the ground and place your hands on the ground right behind your bottom, extend your legs strait, then crunch your knees in toward your body. Repeat.

5-10 Side planks (great for obliques)
–Lay on your side with your bottom foot forward and your top foot just behind, rest on your forearm on the ground and lift your hips up into the air!

5-10 Laying leg lifts
- Lay on your back and put your hands under your bottom. While pressing your lower back into the floor by doing a pelvic tilt, bring your legs up to a 90 degree angle the bring them down about 10 inches off the floor. Repeat.

My favorite exercises to do for my abs in the gym are…

Hanging leg raises
-They look scary, but they are very effective for working mostly the lower abdominal area. It’s important to ask a trainer to help you and give you a spot the first time.

Decline Bench sit-ups
While doing a pelvic tilt, sit on a decline bench and go half way back - sit all the way up while squeezing your abs.

Physioball sit-ups

Physioball side sit-ups

Reverse crunch with physioball between legs

Cable core twist

Many of these exercises you can ask a trainer to help you.

Committing to these three main parts to creating flat abs…
1.Deducting your calories
2.Burning extra calories by doing cardio.
3.Creating a smooth toned tummy by doing abdominal exercises

For more exercises for your abs or for other body parts just email me! Katrina@Baby-Strong.com

Katrina

Baby-Strong Trainer
BS, NAMS, AFAA, Perinatal Fitness Specialized

5 Tips you need to know to lose Weight!

Hi Everyone! I am so happy to hear from all of you that your fitness programs are going well! Keep up the hard work. If you have any questions about your form or your program just email me at Katrina@Baby-Strong.com!

Here are my Top 5 Fitness Tips!

TIP#1

As the day goes by more things can get in the way of your fitness program. Taking care of important responsibilities such as children, your job, planning dinner, bills, taking care of a home and so on. If we commit to waking up just 15 minutes earlier, we could have time to go for a walk for just 10 minutes. Try waking up 15 minutes early, put your sneakers on and grab a water. Briskly walk away from your home for 5 minutes and then return the other way. Many of my clients have a small loop in their neighborhood or a small block surrounding their apartment buildings that they like to walk around. This could wake you up for the day, start your day on the right foot and allow you to burn an extra 70-90 calories per day (depending on your weight and fitness level). This could equal up to 5 pounds of weight loss in a year if you commit to just 4 times a week. Want to try waking up 25 minutes earlier? That’s a 10 pound weight loss over a year changing nothing else about your diet or your day. Most likely after people start their day off like this, they will want to make wise choices the remainder of the day.

TIP # 2
Take the stairs! Wherever you are; take the stairs. Annoying and inconvenient? Doing this twice a day could take a few extra minutes, but it will be a result in losing an annoying and inconvenient 4 pounds a year! When you have the option at work, the doctors, the parking garage or the mall; take the stairs. You will thank me later or in 5 years when you are 20 pounds lighter!

TIP # 3
Drink more water! Try to replace most of your liquids each day with water. Most Americans drink 250 empty calories every day! We sometimes mistake thirst for hunger and over consume in food or sugary drinks. A soda can carry as much sugar as in a pack of skittles! Drink up on water and low calorie beverages. It will help in the long run.

TIP # 4
Do It yourself… when it comes to painting a room, mowing the lawn, shoveling the driveway, cleaning the house, gardening, washing your car… do it yourself! Not only do you have control over the outcome instead of paying someone else to do it, but you will blast caloires! Painting a room can burn up to 500 calories! This of course is painting the trim and the walls. Add a second coat??... add more calories! Mow your own lawn. Enjoy your landscape. If you are thinking about hiring those expensive landscapers, think again. Hit up your local Home Depot and make your yard a product of your own hard work. It is a luxury to pay people to do these things for you, but it is also a luxury to be able to look at something and be proud what you have done. Taking care of your own home could help you lose 6 or more pounds a year!

Recently a client of mine moved into a new home. Without hiring movers at first, she moved everything except the big furniture. Now she is in a new home 14 pounds lighter!

TIP # 5
Get outside. Whether it is by yourself, with friends or family, get outside and enjoy any free time you have with loved ones. Teach your kids to be active. Go for a small hike, go for a walk around the neighborhood, go to a park and play catch, go to an outside concert and dance with your friends and family, rent a kayak, and or play golf (walking 18 holes can up to 700 calories!) Enjoy the life around you and get outside. You will have less time to over eat and more time to burn calories and spend quality time with people.

If you need a fitness program or have any nutrition questions just email me at Katrina@Baby-Strong.com!If you need a fitness program or have any nutrition questions just email me at Katrina@Baby-Strong.com!

Katrina

Baby-Strong Trainer
BS, NASM, AFAA, Perinatal Fitness Specialized

Find time to Workout!

How do you squeeze a workout into a 28 hour packed 24 hour day!? There seems to be too many things to do in a day. There is never enough time to get the things done that you were supposed to. Days are put off, appointments are moved, schedules are changed and still through it all you still stay the same… trying to include your workouts, but putting them off until you have more time.

If Monday was guaranteed to go smoothly and you had nothing to do but go to and from work or help with the kids and get all your errands done in one hour flat --- then you would have time to go to the gym or workout at home right? No! Expect delays. Every day is different. There is always something to do, clean and take care of or fix. Why can’t you be the priority in your ‘Things to do list’? Here are 5 tips to help you every day toward your fitness goals!

- Wake up 30 minutes early and go for a walk, run, or do some strength training at home. This will extend your day and you will probably feel better the rest of the day and feel refreshed. Also- losing that half hour of sleep may not affect you. You will probably end up going to bed a half hour early, sleep better, be more efficient in your day and not focus the rest of your day on when you will start working out.
- Schedule ‘ME TIME’! At work schedule an hour in your Microsoft outlook calendar to remind you to go for a walk, go to the local fitness center for a half hour jog or class or to take a half hour to play basketball or something with a co-worker. Schedule time in your calendar for you. If dinner time is always at 6:30 and you don’t have time to exercise to get dinner on the table… push dinner either a half hour early or later and go for a walk with the family. This leads to the next tip!

- Get your family and friends involved
I had two women clients this summer and they were so funny because they have been walking partners for years. They are extremely active and healthy. For their entire kid’s life and now in retirement they have woken up to go for walks outside together and play tennis on Sundays. Why is this so amazing? They always said that they wanted to call each other because they didn’t want to go, but they knew the other was already up and waiting with their sneakers. This is an amazing motivator. All the times they wouldn’t have gone added up to hundreds and hundred of walks and bonding time. Now in their 70’s they are thanking eachother for extending each other’s lives. Get your family involved. When your family is supportive it is much easier to fit in that morning or evening walk. It is also much easier to eat healthy meals together too.

- If you are on the run and don’t have time to do much in the morning, set aside your exercise clothing and sneakers before bed in a bag that you can grab first thing in the morning. If you like to exercise after work, put your sneakers and iPod out for the taking! Whatever you do for exercise set out your clothing, the basketball, the stroller, the car keys for the park, the dog leash… anything! Set yourself up to succeed!

- My last tip is to make exercise fun. Don’t make it a chore and you will want to make it part of your day. It can be anything. You will never regret a workout after it is done.

Push yourself to fit ‘you’ in your busy day. You deserve it. If you haven’t started yet, today is the perfect time. Not tomorrow.

Need a fitness plan? Email me at Katrina@Baby-Strong.com! I would love to help.

Katrina

Baby-Strong Trainer
BS, NAMS, AFAA, Perinatal Fitness Specialized

How to TONE!

This is one of my favorite articles I wrote for Diet.com. It is all about toning up and why you should do strength training!
Before you ask... NO! Weight training won't turn you into a female bodybuilder anytime soon. What it will do is tone you up and turn you into a calorie-burning machine!

Strength/resistance training is amazing for women! Please read on for my 8 Reasons You Want to Weight Train.

Women simply do not have the hormone levels that men do. Therefore it is much more difficult to create bulging muscles. Women who do have a larger amount of muscle may have had years of heavy explosive training for a sport. A lot of times too, women have a layer of fat on top of their muscle which prevents them from looking lean. The muscle will give them the appearance of being smooth, but they may have more fat on top to give the look of "bulkiness." Lucky for them as soon as they lean up a bit they will have nice definition underneath and can still reap the benefits of their muscle tone hidden underneath.


"So, does muscle weigh more than fat? And if it does, why would I want it?" I don't want to get too technical or scientific, but a pound is a pound. One pound of muscle is just denser compared to a pound of fat. So don't worry, a pound of muscle will not be as large as fat and will be much smoother and lean looking. And YES we want muscle!

Strength training for women has many benefits - here are my eight favorite!

1. Since muscle requires more calories during the day for your body to maintain it, your metabolism goes into overdrive! Over time, an increase in muscle tone will decrease fat without changing your diet. Planning on eating a little healthier and decreasing your calorie intake? Even better! Strength training can increase your metabolism and help you lose those unwanted pounds!

Example: Gain 7 pounds of muscle and you'll burn about an extra 350 calories a day. That equals jogging for 3.5 miles every day! Over 10 weeks that is a 7-pound fat loss! Just changing your body composition from fat to muscle will naturally rev your metabolism at any age.

2. Ever thought about getting cellulite creams or expensive "cellulite removing massages?" Think again. Whether someone is overweight or not, many women have cellulite. To decrease the appearance of cellulite, build some muscle tone in the area to smooth it over! I cannot tell you a better solution and studies show that fat loss can also reduce the appearance of cellulite!


3. Ever thought about plastic surgery or liposuction in certain areas? Create curves on your body naturally in the right places! Forget breast implants. You can create cleavage that is all yours girl! How about a rounder, smoother butt? My favorite is creating a lower ab area that could even make your low-rise jeans cry.

4. Strength training prevents injuries and helps strengthen bones and ligaments. Imagine getting older and not having to deal with a broken hip after tripping and falling.

5. There's nothing sexier than a woman with flexible long lean muscles. Balancing on 2-inch heels is no longer a death-defying circus act! Hit the weights and strength train your core. It's never too late to start!


6. Increased athletic ability! If you're a woman with active children or friends who like to play outdoors, get with it. Why not enjoy the outdoors and be able to roller blade, play tennis, show up your husband on the golf course, pick up three kids at once and walk into a family picnic. We are athletes every day of our lives so isn't it time to get in athlete shape?

7. Increased confidence! A confident woman is a strong woman.

8. Extended life span! Who doesn't want to live longer? But more importantly, who doesn't want to be vibrant and energetic in their golden years?

OK, so now that you are ready to get started on weight training, know this: slow and steady wins this race! Your weights should be light enough that you can complete 12-15 repetitions, but also heavy enough to stimulate the muscle fibers into changing shape and becoming stronger. The last 2 repetitions should be difficult to do. It helps to complete one exercise after another with minimal rest so that you can burn more calories and raise your heart rate.

Try incorporating some jump rope or aerobic exercise between strength training exercises to burn optimal amount of calories (circuit training). This will help with slimming and burning the layer of fat on top of that hard-earned muscle!

If you think you are too bulky and have too much muscle, continue weight training but mix up your cardio routine with it, look over your diet and see if you are creating a deficit in calories or if you are staying at the same fat percentage and gaining muscle.

It also helps to have a set fitness program. Let me know if you would like one! Email me at Katrina@Baby-Strong.com.

Hit the weights and let me know how it goes! I guarantee you will love it.

Feel free to contact me with questions or just to share your goals!

Katrina

Baby-Strong Trainer
BS, NAMS, AFAA, Perinatal Fitness Specialized

Back Pain?

In the USA alone, an estimated 31 million people currently suffer from back pain, and better than 50% of Americans report some back pain each and every year. And, within the last five years, statistics indicate that around one third of Americans over the age of 18 have visited the doctor with back pain complaints.

These statistics beg the question, "why do our backs hurt all the time"? The answer proves to be multifaceted. We suffer from chronic back and neck pain for a plethora of reasons; not the least of which is the fact that we spend way too much time sitting on our rear ends!

When you lead a sedentary lifestyle, your muscles and surrounding tissues begin to disintegrate and can actually atrophy. When this occurs, any kind of activity can create strain that causes chronic back pain. Your body depends on activity to remain healthy, but not just any activity, the right activity. You see, exercise helps to keep all the systems of your body working smoothly. That fact holds true for, not only your joints and muscles, but for your neurological and lymphatic systems as well. Let's take a look at some other contributing factors to your chronic back and neck pain.

Secondary to injury comes nutritional forces that affect back pain. That's right, the foods you eat (and don't eat) have a direct effect on your pain.

Many people try to eliminate all fats from their diet, but your body actually needs some fat to work properly. Too little fat in your diet can be a major catalyst for your chronic pain, including your back and neck.

Many people do their best to pack as much protein into their diet as possible. You may be surprised to learn that consuming too much protein can contribute to the development of ketoacidosis - a harmful physiological process that breaks down tissue, contributes to arthritis and, chronic back and neck pain!

Emotional strain can wreak havoc on your spine as well. Many people carry tension in their neck and back. If you're among this group, you're well aware that stress can manifest itself into serious chronic back pain.

The problems mentioned here are just drops in the bucket compared to the compiled list of factors that may be contributing to your pain.

Summing it up, your chronic back pain, your neck pain, your upper, lower, and middle back tension, your sciatica, and your aches in general can be directly contributed to a sedentary lifestyle, emotional strain, injury, and nutritional voids.

In short, everything you do can potentially contribute to your pain - on the flipside, everything you do can also contribute to your healing!

The good news is that there is hope for finding relief and help to get rid of your chronic back pain. A little time and effort geared towards learning more about the causes of your chronic back pain (and the best ways to eliminate that pain) can produce some awesome results.

After all, what could be more important than feeling great and living your life to the fullest as a result?

Charles Gaudet, a recovered back & neck pain sufferer, now reveals the years of extensive research he's uncovered to disclose the secrets he's used for natural and effective neck pain and back pain relief. Charles invites you to download a FREE Special Report loaded with valuable back and neck pain relief tips available only at: http/www.backandneckpainresources.com.

Mind, Body, Spirit

Here's the fact; MOST PEOPLE DON'T GET ENOUGH EXERCISE

This lack of movement not only affects your physical health. Exercise is the natural way to get you mind, body, and spirit working together.The actual time spent exercising calls upon a few eastern philosophies that are becoming more and more accepted in North America. We have all heard about 'living in the moment', 'Zen', and 'Yin/Yang'. Many of us have read countless books and articles about they're importance to simplifying life so that we make room for happiness. However, most of us don't know where to start. Exercise is a perfect starting point.Here is a simple introduction to what is going on when you exercise and a suggestion on how you should think.

When doing a push-up you are not just lifting your body off of the floor.You are......

1) Living in the moment...A great starting point to this very important facet to a happy life. As you lift your body you should feel your muscles react. As well you may feel a few tendons stretch, bones crack, and the blood rushing through your arms.This realization and connection to what is going on in your body is true 'living in the moment'.

2) Zen.....As you lift your body slowly you should empty your mind and concentrate on your breath. Breath out slowly as you raise your body, completing the exhale at the top of the movement. Then, slowly lower your body and inhale, filling your lungs at the bottom of the movement.This simple form of concentrating on the breath is a great introduction to one of the basic concepts of practicing Zen.

3) Yin/Yang.....Feeling the hard muscles move the body, then completely relaxing after each set helps you understand the hard/soft aspects of life. Brute strength is needed to get the body moving, and complete relaxation is necessary to continue the exercise for a set duration or time.

As you can see, getting enough exercise is not about vanity. Exercise binds mind, body, and spirit second by second as you go through your motions. This alone is a good enough reason to exercise. The stronger the connection the better you feel. To get the mind concentrating on the simple functions of the body, therefore taking away the everyday cluttered thoughts in life, puts you on the road to living in the moment and truly enjoying your own company.

Pregnancy & Alcohol

Despite the common effects of alcoholism, many people seem to neglect the danger and fatality alcoholism brings. What's more disturbing is even babies can actually be affected by the effects of alcoholism. Pregnant mothers should be extra careful about their health most especially in the pregnancy stage when the fetus inside the womb starts to develop his most important organs. However, there are some pregnant women who neglect their condition and still drink alcohol even though they know that small human beings inside being affected by whatever the mothers do outside. Drinking alcohol during pregnancy may give the baby a very dangerous disease called Fetal Alcohol Syndrome upon birth.

Fetal Alcohol Syndrome is a type of disorder that starts in the early pregnancy of women drinking alcohol. Accordingly, when a pregnant mother drinks alcohol, the alcohol passes by the placental barrier. This phenomenon stunts the weight and growth of the fetus in the mother's womb. This syndrome isn't discovered until the birth of baby and may not be even discovered unless a mother requests for Fetal Alcohol Syndrome check-up.

If you were drinking alcohol while you were pregnant, you need to have your baby checked-up for Fetal Alcohol Syndrome most especially if you see the following signs and symptoms to your baby:

1. Abnormal birth weight

2. Delay in development such as eyesight

3. The measurement of head circumference is small

4. There are abnormalities in the face of the baby

5. Organs do not function well

If your baby has already grown up into a certain age, you still have to observe him for more signs and symptoms that were not seen during infancy. The following signs and symptoms may help you determine if your child has FAS:

6. Very poor motor skills and coordination

7. Epilepsy

8. Poor Skills in Socialization

9. Lack of curiosity

10. Slow catch-up

11. Poor memory

12. Learning and Understanding difficulties

13. Problems in behavior such as hyperactivity or hypo-activity

Drinking alcohol may really cause you to feel good but you should know your limit. If you know you are in a condition that you cannot really drink such as pregnancy then do not do it. Do not extend the effects to your baby. Babies are innocent individuals who just depend primarily on their mothers for development while they are in the womb. If they can only cry and shout while inside, they would do it. Think of your baby and think of the harmful effects Fetal Alcohol Syndrome may cause your baby.

Chy King, M.Ed. is the owner of The Sober Sources Network and has extended her network on alcoholism and addiction recovery for both adults and teens to incorporate over 25 different websites targeting alcoholism and addiction in hopes of helping those seeking their own solutions. You may view one of the live forums at The Sober Village to see recovery in action!

Pumpkin Chocolate Chip Cookies

MIX TOGETHER:

1. 2 cups granulated sugar
2. 2 cups pumpkin (1 can)
3. 1 cup vegetable oil
4. 2 large eggs
5. 2 tsp. milk
6. 2 tsp. vanilla

SIFT TOGETHER AND ADD:

1. 4 cups flour
2. 2 tsp. baking soda
3. 1 tsp. baking powder
4. 1 tsp. salt
5. 2 tsp. ground cinnamon

ADD: 2 cups semi-sweet chocolate chips

You can add 1 cup chopped walnuts or 1 cup raisins in place of the chocolate chips. Enjoy!

Burn your post baby fat!

There are many great things about starting a program of aerobics for your body. One of the greatest things about aerobics is that you can use it to burn fat in a manner that is easier on your body that diet. It is very easy to burn fat by using aerobic exercise, because there are many ways you can train your body to do the job it is supposed to and really get the most out of the aerobics that you are doing.

If you are work up a sweat and increase your heart rate aerobics will be effective. As you pump blood and oxygen to all your body systems that uses calories and you will discover that you give yourself the best chance to really get rid of all that unwanted fat. Working hard to burn fat is something that you can finally take control of when you do aerobics on a regular basis.

When you body is constantly moving, your body systems work hard to maintain the functioning of the organization at a normal rate. Because your muscles need to move, your heart will have to work harder and will provide more blood and therefore more oxygen. Because your heart must work harder your lungs will also need to work harder to provide your heart with the oxygen it needs when it keeps pumping.

All these things will work together where you will really get the best out of all your workouts. When all these systems work together, you'll discover that you are much stronger than you think. As your whole body is struggling to work harder, you'll discover that you fat will burn because your body needs energy to keep moving. Fat is stored energy in your body that your body needs when working out and after working out. All of these things will happen quickly, and you will see that you are going to be much better off than before when working out with aerobics.

Eric Smith is a blogger, marketer, merchant and web site owner. Find more information that helps a person loss weight and feel healthy at http/rapidfatlosscardiotraining.blogspot.com/

Finding time to workout as a mom!

Finding time to workout is the biggest challenge everyone has. It is the main reason why people get discouraged and stop working out. You really do not need to do an hour of exercise a day. We know that is not realistic with a crazy schedule. If you need to bring the kids to a daycare, shower again and change-- your workout will only stress you out.

As a mother I want you to think about your day. When are the kids asleep, busy or when can you consistently find a time for YOU. If you stick to a time then you will be more likely to exercise. If it is first thing in the morning wake up 20 minutes earlier than you usually would. I know.... that is crucial sleep time! You will feel much better and have more energy the rest of the day. If you exercise 20 minutes every morning it is a lot easier to stick to.

What can 20 minutes a day do for you? Whether it is a walk, your strength training program or any kind of activity it can equal up to 1000 calories burnt in a week. That will consistently equal more than a pound of fat lost in a month. Will you eat a little better throughout the day since you started out right? If you just reduce your calorie intake by 230 calories a day you can lose 3 pounds in a month! 230 calories are in one soda and a piece of bread. It is all about putting things in perspective. This is a steady and healthy pace that your body will be much happier with and you will not feel run down. If you want to exercise at home let me know what you have ... weights, a ball or anything. I can put something together for you.

Just email me at Katrina@Baby-Strong.com!

Hope this helps Lisa!

Katrina

Baby-Strong Trainer
BS, NAMS, AFAA, Perinatal Fitness Specialized

How to flatten lower abs post pregnancy

Tightening up your abs is one of the hardest things because there is no single solution. It takes 3 main commitments that you want to incorporate into your lifestyle.

First thing is calories! Any fat that is overlaying your muscle needs to be broken down into energy ‘burning fat’. To do this, take in fewer calories in than you burn. That simple? Yes, but it’s hard. It’s very easy to overindulge in a few extra hundred calories (yes hundreds!) with a couple glasses of wine or even calories from healthy foods! No matter what, calories are calories and we want to take in less than what we burn in order to lose fat. Some foods are more calorie-dense. Make wise food choices throughout the day. Some examples are to drink low calorie drinks like crystal light or even water; fill up on low calorie foods like fruits and vegetables and stay hydrated all day so that you do not mistake thirst for hunger. With these small changes you can deduct just a few hundred calories from your diet each day. For a diet plan just email me at Katrina@Baby-Strong.com!

The second great way to lose fat in your abdominal area is to do cardio. Whether it’s walking, taking your kids to a park, jogging and or doing cardio machines like ellipticals or bikes, it’s all burning calories. If you are prenatal- keep your heart rate below 140. If you are post natal try to stay within your target heart rate zone to burn the most optimal amount of calories.

The third most important part is to build sexy abdominal muscles below your layer of fat so that when we lose a few extra pounds, the tight muscle is exposed and gives you a smooth, flat appearance to your tummy. My favorite core circuit to do at home is below…

If you are pregnant do NOT do this circuit. Email me for questions on core strength during pregnancy! There are many things you can do! Katrina@Baby-Strong.com.

Plank 1 minute
- Prone to floor, with forearms below your chest, lift up at the hips while keeping your core tight.

10-16 Bicycle crunches
- Lay on your back and bring your opposite elbow to your opposite knee and alternate.

5-10 V-sits
- Sit with your knees out in front of you bent slightly, lift your feet off the ground and place your hands on the ground right behind your bottom, extend your legs strait, then crunch your knees in toward your body. Repeat.

5-10 Side planks (great for obliques)
–Lay on your side with your bottom foot forward and your top foot just behind, rest on your forearm on the ground and lift your hips up into the air!

5-10 Laying leg lifts
- Lay on your back and put your hands under your bottom. While pressing your lower back into the floor by doing a pelvic tilt, bring your legs up to a 90 degree angle the bring them down about 10 inches off the floor. Repeat.

My favorite exercises to do for my abs in the gym are…

Hanging leg raises
-They look scary, but they are very effective for working mostly the lower abdominal area. It’s important to ask a trainer to help you and give you a spot the first time.

Decline Bench sit-ups
While doing a pelvic tilt, sit on a decline bench and go half way back - sit all the way up while squeezing your abs.

Physioball sit-ups

Physioball side sit-ups

Reverse crunch with physioball between legs

Cable core twist

Many of these exercises you can ask a trainer to help you.

Committing to these three main parts to creating flat abs…
1.Deducting your calories
2.Burning extra calories by doing cardio.
3.Creating a smooth toned tummy by doing abdominal exercises

For many more exercises for your abs or for other body parts just email me! Katrina@Baby-Strong.com

Katrina

Baby-Strong Trainer
BS, NAMS, AFAA, Perinatal Fitness Specialized

Should women strength train?

When women ask me how to “tone up” I tell them weight training is a necessity. They immediately shy away in fear of looking like a female bodybuilder. What will weight training do for you? It will tone you up and turn you into a calorie-burning machine!

Weight training is amazing for women and for muscle tone!

Women simply do not have the hormone levels that men do to turn into a female bodybuilder. Therefore it is much more difficult to create massive muscles like the professionals. Women who do have a larger amount of muscle may have had years of heavy explosive training for a sport or have supplemented with anabolic steroids. In other cases more athletic women may carry more muscle tone but could have a layer of fat on top of which prevents them from looking lean. The muscle will give them the appearance of being smooth, but they may have more fat on top to give the look of "bulkiness." Lucky for them as soon as they lean up a few pounds they will have nice definition underneath.

The burning question is, "Does muscle weigh more than fat? And if it does, why would I want it?" I don't want to get too technical or scientific, but a pound is a pound. One pound of muscle is just denser compared to a pound of fat. The pound of lean muscle will simply take up less space and be smoother than fatty tissue. Say YES to muscle tone and YES to weight training!

Weight training for women has many benefits - here are my top favorite!

1. Muscle requires more calories per day for your body to maintain than fat. Fatty tissue can just sit there and chill out requiring no energy to stay on your thighs. With added weight training and muscle tone your metabolism goes into overdrive! In time, an increase in muscle tone will decrease fat without changing your diet! Planning on eating a little healthier and decreasing your calorie intake? Even better! Weight training can increase your metabolism and help you lose those unwanted pounds!

Example: Gain 7 pounds of muscle and you'll burn about an extra 350 calories a day. That equals jogging more than 3.5 miles every day! Over 10 weeks that is a 7-pound fat loss! Just changing your body composition from fat to muscle tone will naturally rev your metabolism at any age!

2. Ever thought about buying cellulite cream? Think again. Whether someone is overweight or not, many women have cellulite. Cellulite creams temporarily fill the cells around the fat with water, making you appear puffy and smooth. Don’t we want to look lean and smooth? To decrease the appearance of cellulite; weight train! Build some muscle tone in the area to smooth it over! I cannot tell you a better solution. Women that are even underweight can have cellulite. So instead of reaching for cellulite creams or paying premium price for cellulite miracle massages; reach for the weights! Weight training is much cheaper, it is NOT temporary and instead of being bloated and smooth you will be toned, tight, smooth and firm!

3. Plastic surgery anyone? Liposuction? We all have those areas on our bodies we secretly wish were not there. Create curves on your body naturally in the right places with weight training! Forget breast implants. You can create cleavage that is all yours girl! Higher, firm and natural! How about a rounder, smoother back side? Bring sexy back with weight training exercises! Gain muscle tone in your butt to create longer, leaner legs. The higher and tighter your butt, the more leg is exposed! There is no need for plastic surgery to remove flabby areas. In months it will return. Tighten up areas permanently with weight training and toning exercises. My favorite is making your own tummy tuck. Create lower abs with core exercises that could even make your low-rise jeans cry for more.

4. Weight training prevents injuries and helps strengthen bones and ligaments. If you want to lose weight you have to be strong first to prevent injury. Injury will only set you back. If you are a runner, swimmer, tennis player, walker, or love the elliptical; weight training can prevent injury from the repetitive motion of those exercises.
5. There's nothing sexier than a woman with flexible long lean muscles! Walking in heels takes some core balance! Adding muscle tone can do wonders for your posture and poise. Hit the weights and strengthen your core. Keeping your shoulders back and your tummy tucked in takes more energy than you may think. Weight training will strengthen those muscles making it second nature! It's never too late to start!

6. Warning! Weight training increases athletic ability which may in turn create competitiveness with your husband and friends! If you're a woman with active children or friends who like to be outdoors, go play! Why not enjoy the outdoors? Be strong enough to roller blade with your kids, play tennis, show up your husband on the golf course, pick up three kids at once and keep up with your younger gal pals.

7. Increased confidence! A confident woman is a strong woman. A strong woman feels sexy which can lead to many other benefits in her life.

8. Weight training will extended your life span. Who doesn't want to live longer? I know my family will want me to be around and I also know that my grandchildren will want me to be there to see them get married. What have you got to lose? 30 minutes a day?

OK, so now that you are ready to get started on weight training, put together exercises for every muscle group. You want to have muscle balance so that you are not stronger in certain areas and weaker in others. Your weights should be light enough that you can complete 12-15 repetitions, but also heavy enough to stimulate the muscle fibers into changing shape and becoming stronger. The last 2 repetitions should be difficult to do. It helps to complete one exercise after another with minimal rest so that you can burn more calories and raise your heart rate.

Try incorporating some jump rope or aerobic exercise between strength training exercises to burn more calories (circuit training). This will help with slimming and burning the layer of fat on top of that hard-earned muscle tone!

If you think you are too bulky and have too much muscle tone, continue weight training but mix up your cardio routine with it. Also take a second look over at your diet and see if you are creating a deficit in calories. Questions about diet? Send your question to us!

Weight train, tone up and let me know how it goes! I guarantee you will love it.

It also helps to have a set fitness program. Let me know if you would like one! Email me at Katrina@Baby-Strong.com.

Feel free to contact me with questions or just to share your goals!

Katrina

Baby-Strong Trainer
BS, NASM, AFAA, Perinatal Fitness Specialized