Pregnancy and exercise.

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Getting in some last minute exercise before this baby arrives. Check back tomorrow for some tips on exercises you can do while your pregnant, even when you get as big as I am right now!

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Show off your baby bump! I’d love to see your beautiful bumps so please post them in the comments section of this post. Congrats and goodluck to all you expectant moms!! ❤️

8 to Great slim down challenge: Week 4

running buddy

Spring is finally here! I hope you are starting to see results from the weekly diet and workout challenges I’ve been posting. If you are genuinely following along and doing the workout at least 3 times a week you will see results.

Here’s this weeks challenge:

1) Find a workout buddy. Studies show that people who have friends they workout with are much more likely to get themselves to the gym or go for that jog then those who don’t. I even found a couple of applications that helps you find someone in your area with similar workout interests to partner with.

1) SportPartner.com

2) ExerciseFriends.com

If you use one of these sites or have used them please let me know if you had any success and if you have advice or tips on how to get the most out of using these sites.

2) Bag you snacks. Get a box of zip lock bags and portion out your snacks for the day / week. I suggested planning your meals ahead of time, this is a great way to plan your snacks and make sure you aren’t over doing it and a good way to make sure you’re not buying to many packaged good that are full of preservatives and other junk that isn’t good for you. If you are having trouble thinking of healthy snacks here are 100 ideas I found…

100 Healthy Snack Ideas

3) Workout. Here’s this weeks challenge. Again, this is an HIIT workout in Tabata format (2o seconds on, 10 seconds rest for for reps each exercise)

Round 1

1)Squat with medicine ball (if you don’t have a medicine ball substitute with some dumbbells or a few books). For this exercise you are going to squat down as far as you can, holding the medicine ball with both hand in between your legs, arms straight. Come up and swing your arms up over head ball in hands.

sumo-squat-with-medicine-ball

2) Plank with leg raise. Get into standard plank position and raise one leg off the ground then switch. If this is too difficult, knees on the floor and raise.

plank with side taps

Rest for one minute.

Round 2

1) Box jumps. Modification: Step ups.

box-jump

2) Planks with side taps. Again, in standard plank position, tap one foot out then switch. Modification: Bring it to your knees.

plank with taps

And relax…

Repeat this series at least once more, maximum 3 reps.

Let me know how you like this weeks workout and if you would like me to include anything for next weeks workout. I’m open to suggestions so please send them in!

Stay motivated, summers almost here!

Xx,

Hilary Ann Lambert

8 to Great Slim Down Challenge: Week 3

How was this week for everyone? Have you been tracking your calories, working out, eating a healthy breakfast, meditating and finding ways to fit exercise in your day besides your scheduled workout?

Do you notice that these activities are all healthy habits that you are building upon each week? What healthy habits should we create this week?

1) Think of the world as a gym. For example, I must have run up and down my stairs 15 times this morning getting my children and myself ready for our day. Some might find this incredibly frustrating but if you think of all of the exercise you’re getting it makes it quite fulfilling! Try making this thought process a habit, whenever you are “forced” to do  more physical activity to accomplish anything in your day, don’t get angry or annoyed be happy that you are getting more of a workout, burning more calories and doing something really good for your heart.

It’s proven that those who have stairs in their house live longer. And you don’t have to have a house, there are stairs everywhere! Find some and start climbing! If you live in an apartment building take the stairs instead of the elevator. I used to live in a 5 story walk up in Boston’s South End. No elevator. I would walk 2 miles to work and still go to the gym. I didn’t complain about it, I loved it because I was in great shape!

2) Sign up for a local race for charity. Isn’t it great that you can be fit and philanthropic at the same time? Find a local race that you can commit to training for and will help motivate you in your goal to get healthy. If you’re not a runner there is walking, cycling and swimming races you can train for.

3) Workout! I’ve been giving you HIIT workouts to perform, but I simply ask that you get at least 30 minutes of real deal, concentrated exercise a week. Walking, running, yoga, pilates, cycling, swimming, Barre, hiking, whatever! I don’t care, just get of your behind and commit.

Here’s this weeks HIIT. (Tabata Format, download an application on your smartphone to keep time) I will also be posting a great abdominal exercise for you to perform at least twice this week.

 Squat hop. (20 seconds on 10 second break 4 intervals) Modifications: Add weights to intensify or simply squat without the hop for less intensity.

Bicycles. (20 seconds on 10 seconds off 4 intervals)

Take a 1 minute break.

Front and back lunges. (20 seconds on 10 seconds off for 4 intervals)

Step ups. (20 Seconds) Modification: Add weights for more intensity.

Repeat this workout up to 3 times. Once or twice will still give you a great workout so don’t be discouraged if you can only get through it once! It’s tough, that’s why it burns so many calories. You are building muscle with these workouts too which heightens your metabolism and keeps it going all day long, even when you are sleeping!! That’s why building muscle is so KEY to losing weight and keeping it off.

Let me know if you have any questions or suggestions on how to live a healthier / happier lifestyle.

Xx,

Hilary Ann Lambert

How do I get started with a healthy eating lifestyle?

How do I get started with a Healthy Eating Lifestyle?

By: Lisa Caldwell, Nutrition Consult for U GO Baby Fitness

Consider the question’s,”What is food to me?”  “What is my eating style?”  Once you have taken a look at what role food plays in your lifestyle, then you will be able to make adjustments that will be easier to adopt and enjoy.

Changing your eating style is going to be as positive or as negative as you would like it to be. This is crucial to have with you along the way.  Your view on change is going to help you see it through or not at all.

Be patient with yourself.  It is easier to create a habit than to break one.  You can train your brain, cells and synaptic pathways to do anything. Give yourself time and be “aware” of what you are eating…. and why!

Understand that many will call you and your decisions into question.  Taking stock in our own lives and how one goes about it is something not many do. It is a tough question and GOOD FOR YOU for doing it!

Establish an understanding of Nutrition, just the basics.   Being able to identify the two types of carbohydrates, different fats, quality proteins and food sources of vitamins and minerals will help you in any situation.

Understand that there is a lot of misinformation out there.  Find sources (i.e. specialists, literature, research, people) you can trust, rely on a series of methods that work for you and the plan that you have designed.

Food Labels: the Nutrition Facts are confusing, but the ingredient listing is the real deal.  This is where you are going to learn the sources of those carbohydrates, fats and proteins. If you can’t identify them or cannot imagine them on a tree, in the ground or on a bush then consider another choice.

One way to start eating with health in mind is to just ADD whole foods into your day.  There is no rule that says you have to take anything away from your daily eating habits.  This could be an additional salad, fruit or whole grains to your regular meal.

Look at the world of whole foods as an endless adventure.  Wouldn’t you love to learn about something else that makes you enjoy life more than you already do?

Lastly, but most importantly…..eat breakfast.  It is literally just that, you are “breaking the fast” that your body is going through from the night before.  If it doesn’t get any morning fuel, it tries to hold onto the next meal instead of using it right away.

 

Diet and Nutrition at U GO Baby Fitness…

I’m happy to announce that I will be partnering with nutrition specialist, Lisa Caldwell, to help give you the best nutrition advice possible during our 8 to Great challenge. She’s here to help answer any questions you have about how you can eat healthier. So please send along any questions you have to Hilary@ugobabyfitness.com or you can of course reach me on Insta, twitter and FB @ugobabyfitness.

Here’s more about Lisa…

Lisa Caldwell has been in love with food, cooking and nutrition since she can remember.

Her desire to perform at an optimum level in all of her athletic endeavors started when she was young, leading her to study food and nutrition on her own. She obtained a B. S. in Human Foods and Nutrition from the University of Maine, Orono, ME.  She explored the culinary world and rose to the rank of Executive Pastry Chef at Resorts and Hotels. Due to these experiences and years spent traveling for the sake of food, she now works as a Healthy Eating Specialist for Whole Foods Market and within the Greater Boston Area.

Her primary objective is Nutrition Education and has partnered with the likes of Massachusetts Hospital Association, Tufts University School of Public Health, Google, Central Rock Gym’s “The Heist” and the Boston Rock Gym “Social Outcast” events. Opportunities such as these have increased the awareness of how food contributes to our athletic performance as well as our overall health.

Lisa can be found training at the Metro Rock Gym, Everett and cooking at Whole Foods Market on River St, Cambridge, MA .

Healthy snack ideas to help you stay on track with your diet…

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This is a picture of some healthy snacks I picked up this weekend. I wanted to be sure that I have enough healthy snacks in my house so I don’t either snack too much on unhealthy foods or too little on healthy ones. Over snacking on unhealthy foods is bad for obvious reasons but why is it bad to “under snack”? First, snacking is good because it keeps your metabolism going. Second, if you turn up to a meal “over” hungry you will eat too much. I know because I do it all the time! Part of my battle the next 8 weeks is coming up with snacks that are both satisfying, healthy and easy. I’m constantly on the go, as a mom with 2 kids and multiple activities going at all times, I need some quick and easy options. I’m sure a lot of you can relate even if you don’t have children yet.

Here is a list of easy snacks that are satisfying and healthy…

– Fruit. Pretty obvious, but fruit can be more delicious than candy if you get what’s in season and try to by organic. Ask your local grocer what fruits taste especially good right now and they will tell you.

– Vegetables. I love baby carrots, peppers, broccoli etc. Dip them in a low-calorie dressing and they taste delicious.

– Toast and all natural preserves or peanut butter.

– Greek yogurt. I love Fage for the taste and it has less sugar than most yogurt.

– Almonds mixed with dried cranberries. Great for satisfying that sweet and salty craving.

– Humus and pita.

-Avocado and tomatoes with a drizzle of olive oil, salt and pepper.

What other healthy snack ideas can you share with us?

Xx,

Hilary Ann Lambert

Ready, set, go! 8 to Great Slim Down Challenge: Week 1

Are you ready to look and feel better than you thought you ever could?

Before we begin I want to stress that this is not a get fit quick and easy plan. This is an 8 week challenge that will motivate and push you to live an overall healthier lifestyle. The added benefit of living healthier: you will look and feel the best you ever have!  Over the next 8 weeks I will simply be giving you the tools to make better decisions about what you eat and how to create an exercise regimen that works for you so you will stick with.

I’m in this too guys! I need some motivation as well so this is going to be really helpful for me.  My eating habits have gotten much better over the years but I can still use a lot of help. I’ll be working with a professional nutritionist from Whole Foods Market, Lisa Caldwell, who also provides nutrition counsel to individuals through her own business, Kitchen Confidant.

Check back here every Saturday morning where I will post a new workout, healthy eating tips and more influential material to get you motivated to achieve your goals, whether it’s losing weight, toning up or just overall living healthier.

Ready, set, go….

1) First up, exercise. I will provide a workout that I would like you to perform at least 3 times a week. The workout will change weekly to keep it interesting, but if you find that there is one workout in particular you enjoy doing and want to stick with go right ahead! The point is to find something you like to do so you KEEP doing it.

Start counting steps and find ways of getting more exercise into your day:

It’s recommended that one perform 10,000 steps per day, get a pedometer and you can keep track and make sure you are reaching this goal. Once you have gotten to 10,000 it’ll be easy to challenge yourself and do a few more for added benefits.

What other ways can you squeaze more exercise into your day? Every time you move you are exercising, so try and move more! Instead of trying to get right in front of the grocery store, park at the back of the lot. Take the stairs instead of the elevator, if you’re going up 30 floors, take the stairs up 5 flights then get the lift. Tell us how you’ve found more exercise in your day on Insta and twitter @ugobabyfitness or on our Facebook page, facebook/ugobabyfitness.

The Workout for Week 1. 

I really like High Intensity Interval Training (HIIT). It’s the best way to burn the most calories, get multiple muscle groups working and have an efficient and effective workout. I prefer the Tabata Protocol form of HIIT. It’s scientifically proven to burn the most calories in the least amount of time and has the best aerobic and anaerobic benefits. It’s easy to follow (not an easy workout just easy to understand and perform). The intervals are done in a 20 /10 format. Perform one exercise at your highest intensity for 20 seconds, take a 10 second break. Repeat 8 times = 4 minutes. Take a 1 minute break. Repeat this scenario as many times as you want. Do at least 10 sets for a ten minute workout.

Here’s what I’m doing this week. This is a 10 minute workout that I want you to perform 3 times through for a total of 30 minutes. You can do it all at once or throughout the day, so when you get up, right before lunch and then before dinner. My suggestion is to plan on doing it for the  10 minutes. This will make it easy for you to motivate knowing it’s only 10 minutes. My presumption is that once you’ve performed 10 minutes of this workout you will keep going. It’s hardest to start and easy to keep going once you’ve started, right? If you do only manage to squeeze this workout in once it’s still one of the best workouts you’re gonna get in the least amount of time.

Workout for Week 1:

High Knees. 20 seconds on, 10 seconds walking in place, repeat 4 times. You can either walk or run this move in place, whatever works for you. Just make sure  you are pushing yourself during your intervals. 

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Burpees. 20 Seconds on, 10 seconds walking in place. Repeat 4 times. Modifications: With this exercise there are jumps involved, if you want less impact simply step it. To amp up your burpee add a push when you are in plank position.

1 minute break walking in place. (Drink water.)

Jumping Jacks. 20 seconds on, 10 seconds walking in place, repeat 4 times.  Modification: step out instead of jumping if you want less impact. To make it harder you can add a squat when in position B below. 

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Mountain Climbers. 20 Seconds on, 10 seconds walking in place. Repeat 4 times. Modifications: Normally you are jumping from position A to B, if you want less impact step it. 

 

1 minute break walking in place.

Repeat these intervals as many times as you would like for a maximum of 30 minutes.

When you have completed the workout send me a pic on Instagram, Facebook or Twitter, all are @ugobabyfitness. I will post on all three when I’ve completed my workout for the day. This is a good way to keep myself in check too!!

2) Now onto the diet challenge for this week. 

A) Keep a journal of the calories you eat per day. This will show you how much you are actually consuming and hopefully motivate you to eat a little less if necessary.

B) Start checking ingredients on what you are eating. This seemed daunting to me for a long time, but it’s really very simple. I’ve learned that if I have to be a chemist to understand what makes up my food I shouldn’t be eating it.   Foods with less ingredients and all natural ones will keep you fuller longer and of course are more healthy for you.

C) Plan out your meals and snacks for the week and eat less more often. Research shows that people who are most successful at dieting and keeping weight off plan their meals for the week ahead.

That’s it for week 1! Check in with us at the end of this week and let us know how you did. Send photos or videos to Instagram, Twitter and Facebook:  hashtag 8toGreat, to get us inspired and really feel like we’re all in this together! I’ll be doing the same.

Good luck!! Remember this is just for one week, you can do it. Then we’ll  move onto more challenges next Saturday.

Please send any questions, thoughts or suggestions on how to make this the most effective fitness challenge out there!!

Xx,

Hilary Ann Lambert