DROP THE POUNDS CHALLENGE

Nutrition Tips

November Nutrition Tip!

VEGETABLES!

They are great! They are low in fat but contain good amounts of vitamins and minerals - calcium, magnesium, potassium, iron, beta-carotene, vitamin B-complex, vitamin-C, vitamin A, and vitamin K. They're also rich in antioxidants that help protect the body, and help it develop the capacity to fight by boosting immunity.

So this month of November, enjoy four servings of vegetable each week. Pick your favorite veggies, but the most powerful veggies are fresh KALE and SPINACH (not frozen). Steam, chop and add the veggies to fried tomatoes. You may also use egusi. Enjoy with plantain, cassava, potatoe, fufu corn or sweet potatoe! If you have a great recipe for making fresh veggie, please share!

October 2011 Defy Your Age Tip

This month we're adding the October "defy your age tip". One word describes this tip. ANTIOXIDANTS. Load up on them!

Every day this month, add a cup-full of antioxidant-rich fruits to your low-fat yogurt, oatmeal or by itself. The richest sources of antioxidants are:

1. Blueberry
2. Raspberry
3. Blackberry
4. Pomegranate
5. Acai
6. Strawberry

I know we have been "fruity" in September and October so watch out for November's "non-fruity" surprise!

September 2011 Flat Belly Nutrition Tip

Do you want to get rid of that underbelly bulge?

• Avoid constipation.
• Eat a diet high in fiber
• Drink plenty of water (3 litres a day).

This month of September, the VERY LAST food you eat before going to bed should be:

1. Drink one litre of water
2. Eat one whole apple

Suggested time to eat this - no later than 8pm

Fitness Tips

November 2011 Cardio Fitness Tips

Theme for the month - "Wear Your Summer Tops with Confidence"

Target Muscle Groups - Biceps, Triceps, Shoulder, Chest

Weight Training - Do strength training 3-4 times a week

Aerobic Exercise - Continue October Aerobic Exercise from week 4, or jog for at least 20 minutes

Chest press

• Lay with your back flat on the floor and arms extended out to your sides, bent at a right angle at the elbow, forearms pointed toward the ceiling, hands holding dumbbells.
• Press the weights up toward the ceiling, fully extending arms, then lower.
• Do 10 to 15 repetitions.

Bicep with Tricep Squeeze

• Hold a light weight (about five pounds) in each hand, with palms up and arms at your sides, then slowly raise the weights to your shoulders for a biceps curl.
• When your hands are at your shoulders, contract your triceps, then rotate your wrists, so your palms face out, away from you, and slowly press the weights down. Once your arms are straight, slightly lift them up, behind and away from you, and squeeze your triceps again to finish the move.

Shoulder Raises

• Stand with arms straight down in front of you, palms facing together, holding dumbbells.
• Keeping elbows slightly bent, raise your arms straight out to your sides, so you look like a large letter "T;" slowly lower weight.
• Do 10 to 15 repetitions. (Note that you may use substantially less weight for this than for curls or chest press.)

October 2011 Cardio Fitness Tips

Theme of the Month - Say No to a Flabby Butt

Goal - Jog/run 3-5 days/week & do 2 butt toning exercises at the end of each session

Equipment - Adequate work-out gear ( See Sept. cardio tip), two 3 pound hand weights ( may use two soup cans or two 16oz water bottles as an alternative)

Do you want a tighter tush with more firm rounded edges versus saddlebags and rear sag? The key is consistency in diet and training which has to be a lifestyle change, not a quick fix.

Week 1 - Walk 5 mins Jog 10 mins walk 5 mins. Squats & Lunges (5 reps, 3 sets)

( This means do 5 squats then 5 lounges repeat for a total of three times = 15 squats and 15 lounges total)

Week 2 - Walk 5 mins Jog 15 mins walk 5 mins Squats &Lunges ( 10 reps 3 sets)

Week 3 - Walk 5 mins Jog 20 mins walk 5 mins Squats &Lunges ( 15 reps 3 sets)

Week 4 - Walk 5 mins Jog 25 mins walk 5 mins Squats & Lunges ( 20 reps 3 sets)

HOW TO DO A PROPER SQUAT - tones hips, butt, thighs

• Stretch before and after this exercise
• Stand with your legs slightly wider than shoulder width apart
• Hold weights at your shoulders or at your hips
• Bend your knees and stick your butt out as if you are sitting on an imaginary chair
• Make sure that your belly is sucked in and your knees stay behind your toes
• Press into the heals to stand up - REPEAT

HOW TO DO A PROPER LUNGE - challenging but tones the whole leg and butt

• Stand with you feet shoulder width apart ( optional hold a 3 pound weight in each hand )
• Step with your right leg forward making sure your knee does not go beyond your toes
• Then bend your left knee down as far as you can go.
• Pull your left leg to your right leg and then stand with your fit together. REPEAT
• To maintain your balance push with your heels not your toes

September 2011 Cardio Fitness Tips

Theme for the Month – GET OFF THE COUCH AND START MOVING

GOAL – WALK 3 DAYS/ WEEK

Equipment – Walking buddy, walking shoes, water, work-out clothes

WEEK 1 – Walk at your own pace for 15 mins.

WEEK 2 – Walk at your own pace for 20 mins.

WEEK 3– Walk fast for 5 mins then slow for 20 mins then fast for 5mins ( 5-20-5)= 30mins.

WEEK 4 – Walk fast for 10mins slow for 20 mins then fast for 10mins (10-20-10) =40mins.

WATCH OUT FOR NEXT MONTH – RUNNING & WEIGHT-LIFTING TIPS

Disclaimer – LESA-USA inc is not responsible for any medical expenses or injuries that may be incurred during this challenge. Please consult your personal physician before you start. These are suggestions that may be tailored to fit your lifestyle. Please participate at your own risk.

For New Mums

November 2011 Postpartum Corner

CRUNCH CRUNCH CRUNCH

Crunches 2 sets of 20

• Lie on your back.
• Bend your knees with your arms on your stomach.
• Lift your head and shoulders enough to clear the floor.
• Try not to use your neck/head to help you lift (it is very hard! Especially since the stomach is so soft).
• You'll feel it burn those muscles!

Reverse crunches 2 sets of 15

• Lie on back in crunch position;
• Lift your legs off the floor (so you're tucked).
• The crunch action is to lift your knees toward chest, lifting butt off the floor.
• You'll feel it in your lower abdomen.

Please combine the exercises with 3-5 days of an aerobic exercise of your choice. See September and October "Drop the Pounds Challenge" cardio program.

October 2011 Postpartum Corner

Remember

• Drink Plenty of water
• Wear Comfortable clothing, ( WEAR A COMFORTABLE BRA)
• GET CLEARANCE FROM YOUR OB/GYN

Curl-Ups

• Lie on your back with your knees bent, your feet flat on the floor, and your arms along your sides.
• Inhale and relax your belly.
• Exhale. Reach with your arms, and slowly raise your torso until it is halfway between your knees and the floor (about a 45-degree angle). If you need more support for your neck and head, place your hands behind your head.
• Inhale as you lower your torso to the floor.
• Start with 5 and progress at your own pace

Kneeling Pelvic Tilt

Tilting your pelvis back toward your spine helps strengthen your abdominal muscles.

• Get on your hands and knees. Your back should be relaxed, not curved or arched.
• Inhale.
• Exhale and pull your buttocks forward, rotating the pubic bone upward.
• Hold for a count of three.
• Inhale and relax.
• Repeat five times. Add one or two repetitions a day if you can. Progress at your own pace

Courtesy of the - American Congress of Obstetricians and Gynecologists

September 2011 Postpartum Corner

Getting In Shape after Your Baby

Exercises

• It will take a while for you to get over the strain of pregnancy and giving birth.
• Light walking starting with as little as 5 minutes a day and adding 5 minutes per week is a great way to start.

Kegel Exercises

• Safe after both Vaginal & C-Section births
• Helps tone pelvic floor muscles, tightens the vaginal muscles hence preventing bladder leaks later on in life.
• Squeeze the muscles you use to hold the flow of urine
• Count to 10 then release and repeat 10-20 times in a row 3 times a day.

P/S- Also helps you get your "groove" back

November 2011 Pregnancy Corner

Back Pain during Pregnancy

Intro

• This is the most common source of discomfort in pregnancy
• Your uterus can grow to up to 1000 times its previous size

Causes

• Increase strain on your back as your uterus gets heavier & as you lean backward later on in pregnancy
• Weak Abdominal Muscles as they become stretched by your growing uterus
• Pregnancy hormones weaken your ligaments to prepare & allow passage of the baby

What Can you Do

• Wear low-heeled (but not flat) shoes with good arch support.
• Ask for help when lifting heavy objects.
• When standing for long periods, place one foot on a stool or box.
• If your bed is too soft, have someone help you place a board between the mattress and box spring.
• Do not bend over from the waist to pick things up-squat down, bend your knees, and keep your back straight.
• Sit in chairs with good back support, or use a small pillow behind the low part of your back.
• Try to sleep on your side with one or two pillows between your legs for support.
• Apply heat or cold to the painful area or massage it
• Exercise - WALKING AND SWIMMING ARE GREAT FOR THE BACK

When Do You see your doctor

• Severe Back Pain
• Back pain in association with vaginal bleeding, fever or pain with urination
• REMEMBER BACK PAIN CAN BE A SIGN OR PRE-TERM LABOR

Courtesy of the American Congress of Obstetricians and Gynecologists.

October 2011 Pregnancy Corner

How Much Weight Should You gain During Pregnancy?

• Overweight and obese women are at increased risk for several pregnancy problems e.g gestational diabetes, high blood pressure, preeclampsia, and cesarean delivery.
• Babies of overweight and obese mothers also are at greater risk for certain problems, such as congenital abnormalities, macrosomia( large baby) with possible birth injury, and childhood obesity.
• Appropriate weight gain should be individualized and based on your BMI.

The equation is:

How Much Weight Should You Gain During Pregnancy?
Prepregnancy Weight Status	Body Mass Index (BMI)*	Weight Gain(pounds)
Underweight	Less than 18.5	28-40
Normal weight	18.5-24.9	25-35
Overweight	25.0-29.9	15-25
Obese	30 or more	11-20
*You can find out your BMI by going to https://www.yourpregnancyandchildbirth.com/topics.php?page=nutrition Data from Institute of Medicine (US). Weight gain during pregnancy: reexamining the guidelines. Washington, DC: National Academies Press; 2009.

From the American Congress of Obstetricians and Gynecologists.

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September 2011 Pregnancy Corner

Exercise during Pregnancy

You are tired, gaining weight and don't feel like yourself.

Guess what!!! Exercise helps

Benefits

• Improves sleep, decreases bloating, constipation back pain, helps you bounce back etc
• Helps control some Pregnancy related diseases like gestational diabetes.

Exercises

• Avoid high impact exercises like running, stepping jumping except you were a runner prior to getting pregnant.
• Some Safe exercises include walking, swimming and yoga
• try to exercise most days or at-least 3x/week building up to 30 mins a day if you have never been active

Always check with your OB/GYN before you begin