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 .

Basics of weight loss…

 

I’m really excited to get started on our “8 to Great” slim down challenge starting this Saturday! To gear up for 2 months of intensely focused health & wellness, I wanted to go over a few basic facts about weight loss.

1) Start by counting calories. This is not something you need to do forever, but it’s a good way to gauge how much you’re actually consuming. When you realize your calorie intake per day you will be encourage to cut back on some things.

How many calories a day should you be consuming to lose weight? Here are some numbers that will be helpful for you to achieve your goal:  1,200 / day = 15 pounds, 1,500 /day = 10 pounds, 1,800 / day = 5 pounds

2) Recognize your “triggers”. For example, I always want sweets at night-time after I’ve put the kids to bed. Many a night I have devoured a large ice cream sundae as a way of “rewarding” myself for getting through the day. I know this is a tough time for me so I need to figure ways of combatting it. Sometimes I actually just go to sleep in order to avoid tempation! And that’s perfectly fine, I get good rest and wake up feeling great that I didn’t eat a ton of calories in sugar the night before.

Here are some ideas on how to control binges: 

Workout instead. Go to the gym, take a walk, perform some yoga poses to get your mind off of food.

Meditation. This practice is so good for you for so many reasons, check out my post on the benefits here. One being that it’s a way of clearing your head of distractions, like food.

Substitute. Find foods that are healthy and low in fat, calories and sugar to substitute the unhealthy craving. Since I have such a sweet tooth I’ve been buying a lot of dried fruit to keep in my house when I’m itching for something sweet. Dried cranberries, mango and pineapple are delicious and satisfying.

2) Invest in a food scale. I know it sounds daunting, but weighing things like fruits, vegetables and meat are a good idea to know exactly how much you are consuming.

3) Get a pedometer. Start implementing some moderate exercise into your day. A good way to know you’re getting the right amount of exercise is by having a pedometer on you to keep track of your steps. It’s suggested that you take 10,000 steps per day to maintain good cardiovascular health and burn a fair amount of calories.

4) Plan ahead. Many people want to lose weight for a special event and attempt to crash diet and rely on very unhealthy ways of losing weight in order to do so. Here’s an idea, plan ahead! Look at your calendar and see what you have coming up so you can be prepared for those times when you want to look especially fit. Crash diets play a number on your health and have a very negative affect on your metabolism.

5) Prepare yourself to make permanent changes. It’s been said over and over again that if you want to lose weight and keep it off you need to make lifestyle changes.

The next 8 weeks I’m going to show you ways to live a healthier, thinner and happier life. These are all suggestions that if taken seriously and implemented into your daily activities as “habits” will make you look and feel your best everyday.

Do you have anything to add to this list? Do you have any questions for me or my nutrition consultant before we begin our 8 week slim down? 

 

Top Ten Ways to get Fit in 2013

1) Cut out Dairy

Dairy foods are good sources of calcium, vitamin A and vitamin D, but they can provide considerable amounts of fat. Once popularized as food that could help you lose weight, unrestricted dairy intake was soon shown to increase weight, Physicians Committee for Responsible Medicine reports. The Weight-control Information Network (WIN) says dairy can be included in a healthful diet, but it should be low in fat. Consumption of cheese, ice cream, and higher-fat dairy foods should be limited. Such foods provide discretionary calories and can be removed from the diet without any adverse effects. 
C/O Livestrong.com

2) Switch to Whole grains

Switching to 100% whole-wheat or whole-grain bread is easy, especially now that so many 100% whole-wheat products are available in supermarkets — from hot dog buns to breakfast cereals to pasta.

Whole grains are naturally low-fat and cholesterol free; contain 10% to 15% protein; and offer loads of fiber, minerals, vitamins, antioxidants, phytochemicals, and more. Whole grains can help to protect you against cardiovascular disease, stroke, diabetes, insulin resistance, obesity, and some cancers. And you may see a difference quickly, some experts say.

C/O WebMD.com

3) Walk whenever possible! To the store, work, to pick up your kids. If it’s cold, bundle up and go!! I promise you’ll feel great if you do.

4) Get inspired by music… my current gym fav is this one, Calvin Harris and Florence Welch’s Sweet Nothing

5) Sign up for a class… Barre, Yoga, Zumba, Pilates, Kickboxing.. whatever it is sign up! Don’t join a gym if you’ve never gone before. If you sign up for a class they’ll teach you the moves and you will be in it with the rest of the group, you’ll meet people and have fun with it! Besides, you’ll be more aped to go if you pay for a class that meets at a specific time once or twice a week then if you get a monthly pass to a gym.

6) Get a subscription to a health magazine.

7) Put up pictures of your ideal body. Picturing someone who’s especially fit helps me to run a little faster and /or eat a little less.

Zoe Saldana

8) Weight Train.

9) Get a workout buddy.

10) Count Calories or join Weight Watchers and work the point system, it really works!

Slow and Steady wins the race…

I participated in a bootcamp class the other night. It was the first time I’d done one in a long time, since before I was pregnant with my 7 month old. It was intense but felt really good. Bootcamp fitness is a great way to get a full body workout and really get your metabolism going. Since you are constantly doing different movements at a high intensity your heart rate is up and down throughout the training which is the best way to burn calories and lose weight. Switching up movements keeps you body guessing which we all know is good from the “muscle confusion” trend that as so popular a few years ago

Here’s a sample bootcamp workout you can do almost anywhere. Go through the series doing each move for 60 seconds. Repeat this series 3 times. I’ve included videos on how to do some of the exercises that may not be familiar to some people.

1) Jogging in place kicking your feet back toward your glutes.

2) Burpies, here’s  a video that shows you how to do both a beginner version and an advanced…

3) High knees 

4) Jumping Lunges

5) Mountain Climbers

6) Planks (Mix it up!)

When you do a boot camp it’s good to push yourself but keep the workout about a pace you will be able to maintain until the end. Often times when I’m in a group fitness class the people around me over do it in the beginning and don’t last until the end of the class. It’s a good idea to start out slow and then work your way up to it’s maximum level of intensity. Many people keep themselves motivated in a bootcamp by considering it a competition and that’s good! But remember, slow and steady wins the race! My experience is that when I start out slow I’m beating everyone at  the end since they are taking multiple breaks just to get through the workout because they have expended all of their energy.

If you have any question please feel free to email me at hilary@ugobabyfitness.com. And as always, consult your doctor before doing this or any other workout.

xo,

Hilary

Motivational Monday: 5 ways to stay motivated to workout…

Just a little help to get you off the couch.

List: 5 ways to stay motivated with your workout…

1) Music! I love Daft Punk and Kanye so this one always helps keep me going. There’s a remix of a sped up version that’s great to make you go faster!

2) Picture a thinner healthier you…

3) Mix it up! When you change-up your exercise routine it helps you in two ways, it prevents you from getting bored mentally and physically. So don’t be afraid to try something new, check out your gyms group exercise schedule and sign up for a class you’ve never done before or try out a new exercise video. I suggest Jillian Michaels 30 day Shred:

Jillian Michaels - 30 Day Shred

4) Get a workout buddy. I’m always telling people to do this, when you plan on working out with someone you are much more apt to do it then if you are planning on doing it on your own. Natural human instinct is to not wanna let each-other down right? Plus you won’t just be helping yourself, you’ll be doing your friend a great service too!

5) Goals! Make healthy, short-term goals, like running an extra mile, losing an extra pound, sign up for a road race etc… These are all great ways to stay motivated and the fact that they short-term makes them easy to achieve and easier to stay on track to accomplish them.

We’d love to hear from you! How do you star motivated to workout?

xo,

Hilary Lambert

Fit Fridays: List of top 5 Ab Exercises

It’s not as hard as you think to achieve that flat belly six-pack. Just a few minutes a day doing these 5 moves and you’ll get there in no time! That’s in addition to a healthy diet of course.

1) Pilates 100

Pilates 100, advanced position.

On your back knees bent, pull you head up toward your chest so you’re looking at your knees. Lift your legs up in bent position, for a more advanced pose straighten your legs toward the ceiling and at a 45 degree angle (like the picture above). Lift arms and pulses them up and down for 100 counts, breathing in for 5 pulses and out for 5.

2) Bicycles

Lie down, flat back. Lift your head toward your chest like in the previous exercise. Arms bent behind your head. Lift legs to a 45 degree angle and then pull one knee in toward the opposite elbow and switch. Repeat for 20 on each side.

3) Seated, Flat Bench Leg Pull-Ins

Just like in the picture, sit on angle with legs stretched out in front of you. Pull your legs in toward your belly really so that core strength so you don’t hurt your back. Then push legs out, and repeat. Do this for 10 to 20 reps or as many as you are comfortable with.

4) Planks, regular and side

5) Straight Leg Crunch

Lie on your back with legs straight up in the air, using your abdominal muscles push those legs straight up to the sky and lower down. Repeat for 10 to 20 reps. You can work your obliques by shimmying your butt from side to side on the floor.

Bonus move… s ide Jack knives

Just like in the picture, lie on your side and lift you elbow toward your knees and lower down. Repeat 10 to 20 times then switch sides.

Gift Idea…

Is someone you love escaping the cold weather for a warm, sunny vacation this winter? Then I have the perfect stocking stuffer for you to gift them…

Now more than ever it’s so important to protect ourselves from the damaging rays of the sun. The Essentials SPF 30 Body Sunscreen from Rodan + Fields Dermatologists is worth every penny as it give you the best coverage you can get!  You’re loved ones will be thanking you for thinking about the most important thing we have in life, their health!

“Formulated for all over the body use, ESSENTIALS SPF 30 Body Sunscreen is a lightweight, non-sticky and non-greasy broad spectrum sunscreen. It contains dimethicone to protect skin’s moisture barrier, antioxidant vitamins C and E to absorb damaging free radicals and anti-inflammatory ingredients to protect skin from environmental stress.”

We’d love to hear from you! What’s a healthy stocking stuffer you’ve giving someone this year?

Sincerely,

Hilary Lambert

U Go Baby Fitness

Exercising with a bad back…

First and foremost, always get your doctors approval before doing any exercise regimen, especially if you have some physical complications.

I was asked a few weeks ago about exercises that you can do when you have lower back pain, this seems to be a common problem for people. I was even stopped on the street during one of my workouts the other day and asked what to do to help with pain related to sciatica.

If you have these problems… here are a few exercises that may be right for you…

I was happy when I found this one, I’ve recently implemented these into my stroller workout routine. They are a great leg, butt and thigh workout.

1) Wall Sits

Press back up against the wall and slide down to a point that is comfortable for you, no lower the your knees. Hold for 10 seconds (or longer if you can) then come back up. Repeat 8-1o times.

Photo c/o WebMD

2) Press Up Back Extensions

I saw my mother doing these, she has issues with her sciatica and her physical therapist asked her to perform these exercises to strengthen the area.

Lie on the floor with arms bent under your shoulders, lift yourself up to a point that is comfortable for you. Hold for several seconds. Repeat 8 – 10 times.

Photo c/o WebMD

3) Bird Dog…

Start on your hands and knees. Tighten your stomach muscles. Lift one leg and lengthen it straight behind you. Keep hips level. Hold for several seconds and lower, then switch. Repeat 8 – 12 times.

Photo c/o WebMD

4) Lifting weights…

Make sure you are performing these exercises properly. Lifting weights can help with chronic lower back pain and is something everyone should do especially as they get older. Don’t be intimidated,  use free weights that are anywhere from 2 to 5 lbs (for women).  It helps increase your metabolism, prevent bone breakage associated with osteoporosis, prevent heart disease … among many other things.

For some examples of exercises you can do check out this video I posted a few months ago…

5) Aerobic exercise strengthens your lungs, heart, and blood vessels and can help you lose weight. Walking, swimming, and biking may all help reduce back pain.

Photo c/o WebMd

I hope this is helpful. Please email me with any questions you may have.

Do you have any suggestions??