Bootcamp Benefits.

bootcamp

I did a bootcamp class this morning at Commit 2b Fit in Quincy, MA. I love bootcamp style classes! Basically this involves HIIT (high intensity interval training) combined with weight training and muscle toning. I always preach about the importance of mixing up your workout and this is the perfect way to do it.

Here  are some benefits of bootcamp style classes:

  1. Torch calories with internal training. It’s been proven that interval training even just a couple of times a week torches calories and helps you lose weight.
  2. Works all your muscle groups. The variety of exercises in this style class usually involves working your entire body so its like one stop shopping for your workout.
  3. Team atmosphere is very motivating! Especially if you go to the same classes and really get to know the instructor and people who generally attend. It so encouraging being in a class with people you are comfortable with and once you know the class, it’s format and people you will be more excited and invigorated to get to class.
  4. Learning new moves to incorporate into your personal workout. For example I learned this great squat move. I often incorporate squat jumps into my HIIT workout but this is a good way to amp it up! Perform a basic squat then jump and pulse a few times before jumping again. I’ll show a demonstration of this on my Instagram and Facebook pages so make sure you are following me there: U Go Baby Fitness on FB ; U Go Baby Fitness on Insta.

xo,

Hil

Today’s HIIT.

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I love high intensity interval training (HIIT). This type of exercise can take on many forms. I like the tabata format, this effort ratio torches calories and you only need to do it for 10 minutes to see results.

Here’s how it works: pick an exercise that you can perform at high intensity  for 20 seconds and then walk it out for 10 seconds. Do this for 4 minutes then rest for one minute. Then another 4 minutes and rest. I usually mix in some strength training in between, but for today just focus on doing the HIIT as many times as you can comfortably.

Fo these exercises in the 20/10 format.

1) High Knees.

2) Skaters.

3) Jumping lunge.

4) Burpees.

Comment below and let me know how you did and how many sets you were able to do. Don’t over do it! I don’t want you to hurt yourself and he too sore tomorrow. Do what feels comfortable while still challenging yourself!

xo,

Hilary

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

Eating and exercise, how to get the most out of both…

Eating and exercise, key ingredients to being healthy and fit but if you don’t do it right you’re not going to get the most out of either. I asked Lisa Caldwell, Nutritionist for Whole Foods Market and Kitchen Confidant, to give us a few pointers on how to get the most out of our food.balancing-diet-and-exercise

Food, glorious FOOD!  By Lisa Caldwell

Real food, not the “hey, you’re looking pretty, sitting there in that package on that shelf, bet your tasty!” I am talking about real food, with nutrients, required by the body for function, energy and regulation.  The type that helps us get closer to our ideal selves no matter how we work out.

Let’s take a brief look at what is going on with real, whole foods, what they can do for us and some simple foods that can easily be incorporated into to our lives.

NutrientsCarbohydrates, Proteins, Fats, Vitamins, Minerals and Water. Our body requires these six nutrients to function.  Real Food has nutrients, so we want them in our bodies to help us function properly.  Fortunately we can find them in a variety of different foods.

Technically, there are three energy-yielding nutrients.  Energy, fuel, gas… the food world calls it a Calorie! Carbohydrates, Proteins and Fats all supply our bodies with calories or energy.   Our bodies desperately need them so we can do Zumba, pick up our kids or get through our day without “crashing”.  The other side to supplying us with energy is if they have vitamins and minerals naturally present with them, then our bodies have an easier time taking care of us and doing what we need it to do!  For Example: Vitamin C makes it easier for Iron to get into our cells, and therefore use the Oxygen that comes along with it.  The B Vitamins are crucial in the conversion of Carbohydrates into Energy and Vitamin E helps out with Protein to protect our skin and fight free radicals.

So how does all of this come together with working out?

Most seem to equate working out and eating “right” with being “good”.  It beats the alternative with being “bad”, right?

After the short, snarky paragraph on calories…. How about taking a look at combining real food with working out as plain old “this is just how it works”?  After looking in on the cellular level, what each “system” needs to make you feel like the 200 hours you have spent away from your bed was worth it… could you remove the concept of “good” or “bad”?   Because honestly, no one food makes you good or bad, it just may not do anything for your hard-at-work body, period.

Therefore, you are having to work twice as hard…..  and who wants to do that?!

Here are some simple foods and combinations to consider having at different times of the day.  They are made with real, whole foods, supply quality calories, are nutrient dense (so vitamins and minerals are present), are familiar and they can be “cross utilized” in another meal.

Breakfast – as stated in the previous article, the most important meal of the day.  Rolled Oatmeal with dried or fresh fruits, Almond Milk or Coconut Milk.  Breakfast Burritos – fresh eggs, scrambled with some spinach, garlic and shredded cheese.  A frittata that you have sliced and placed in a tortilla wrap. Breakfast smoothie- fruit and vegetable combo with a twist!  Check out the recipe attached!

** Breakfast can be hard to put together in the mornings, however, all the items that I have mentioned can be made up ahead of time.  Yes, you read that right… you can make it all 2-3 days before and just grab and go!

Lunch – Spicy Fiesta Chicken – frozen brown rice, pulled rotisserie chicken, salsa and shredded cheese.  Combine in a bowl, place into a microwaveable container and heat before serving.  Options : add spinach, black beans, corn and guacamole to liven it up or put it in a wrap!  White Bean Salad with Shrimp, Kale and a Dijon Tarragon Dressing… see the attached recipe. Three Bean Chili, or last night’s beef chili over brown rice instead ?

Snacks – the standard staple – Natural Peanut Butter and Fruit Preserve Spread on Whole Grain Bread.  Boring? Consider this: The Fruit Spread is a simple carbohydrate, bread is a complex carbohydrate with fiber and the peanut butter is a high quality protein with healthy fats! All in one sandwich!  Yogurt parfait – whole fruit, plain yogurt (no sugar) and granola or trail mix.  Smoked Black Bean dip with baked, lightly salted Tortilla Chips or vegetable sticks.

Dinner –  Dark Leafy Green Salads with pulled chicken, sirloin or fish.  Asian Style Chicken Wraps, food and fun – see recipe on our new Recipes page.  Fish Tacos!  Everyone loves fish tacos! Sweet Potato Salad – roasted sweet potatoes, black beans, mangoes and red peppers.  Add your favorite Lime vinaigrette and voila! You have a new go to favorite!

If you have questions as to how this can all be done within a short period of time, quick tips, techniques and or products that can be utilized to implement some of these items into your life, let us know!  All of these foods are real, whole and only want to contribute to all that you already do!

Week 2 of the 8 to Great Slim Down Challenge!

How did week 1 go for you ladies? As a review, I asked you to count calories, find opportunities to squeeze exercise into your day and performing a tabata circuit that I provided to you 3 times a day for at least 2 days this week (admittedly this was a tough one to accomplish as getting through it once was difficult for me).

Last weeks challenge was about self-awareness. Counting calories shows you how much you are actually consuming per day and hopefully will help you find places that you can cut back. Finding new ways to squeeze exercise in your day is a great way to get into the habit of thinking of opportunities for you to get fit. And the tabata challenge was to show you that you can get an intense workout in a short period of time, and once you get started it’s easier to keep going. You just have to start!

Week 2:

1) Eat breakfast. Many people skip breakfast, including myself when I’m in a rush! Before I had children I skipped breakfast regularly. Now I realize how important it is to keeping me energized, less anxious and content throughout my day. The weight loss benefits of eating breakfast are that it kick starts your metabolism and will diminish overall hunger throughout the day.

Of course I want you to choose a healthy breakfast. An example, whole wheat toast, organic preserves, eggs whites, fruit, yogurt and granola.

2) Meditate for at least 2 minutes per day. This will provide you more clarity, awareness, good sense and the ability to take pause when necessary (like when you’re reaching for that cupcake). If you are thinking to yourself that you cannot find the time or place to meditate that is absolutely not true. That’s why I posted a picture of a woman in a board room meditating, obviouly I don’t expect you to so this but the point is that you can find the time and place to clear your head for two minutes. No excuses!

If you need pointers check out my post on how to meditate here.

3) Workout. This weeks routine is going to be another Tabata circuit. In fact all of them are and it should get easier for you each week as your strength builds and you see the pounds come off. I want you to perform this circuit at least 3 times this week, that’s the only way you will begin to see results.

This weeks routine has a focus on your thighs, booty and arms. However, all of my routines will be full body workouts.

To review, I want you to perform each move in this circuit for 20 seconds on 10 seconds off for a set of 4. A total of 2 full minutes for each move.  The entire circuit will take 10 minutes. After 10 minutes rest for 2 minutes then repeat the circuit if you can. Try to repeat it up 3 times. Remember that this is a great calorie burning session so push yourself!

1) Skaters. Modifications: Jump side to side for more intensity, if you would like less intensity step it.

2) Push ups. Modifications: For less intensity out your knees on the ground, for more intensity knees off the ground and try and lift one leg up for 10 seconds and then switch for 10.

After these 2 moves rest for one full minute and move on…

3) Jumping lunges. Modifications: Remove the jump and simply step and lunge.

jump lunge

4) Side to side planks.  Modification: Bring the plank to your knees and simply hold it for 20 seconds on one side, switch sides for the next 20 second interval.

side-plank-turn-400x400
That it! Good luck everybody! And let me know if you have any questions about diet or exercise at Hilary@ugobabyfitness.com.
 
Xx,
Hilary Ann Lambert