Sleek and toned.

I talk about this all the time, you need to mix up your workout if you want to amp up your results. Classes are a great way to do this, but if you’re like me you’re not that big of a fan. Admittedly this comes from the virgo / control freak side of my personality. Plus, having been exercising and interested in all forms of the practice starting at a young age, I have developed a fairly good arsenal of workouts I do on a regular basis.

If you don’t have this, classes and trainers are surely beneficial. But you can also go on-line and view lots of different cardio and strength training routines that will help you as well. For example, I love spin but I don’t care for an hour-long class. I don’t want to spend all my time on a bike. I want to get my cardio in along with strength training almost every time I go to the gym. This is the only way you will get that sleek, toned physique you are looking for, by combining cardio and strength.

Back to my original story, so I love spin, don’t want to spend an hour doing it so I do a routine that I found on YouTube that I love. It’s a 25 minute interval training class and perfect for what I’m looking for. It gets me sweating and my heart rate up, I really feel like I worked hard at the end. Then I can squeeze in 10-20 minutes of toning. That’s all it takes!! Don’t get discouraged when I tell you to combine both, now you will be in the gym for almost an hour (if not more) but it flies by when you are combining different workouts and always mixing things up. Having a diverse routine is not only better for your attention span and keeping you interested, but makes a tremendous difference in how many physical “gains” you make as a result of your workouts.

I’ll post the spin class I did on my Facebook page later today.

What’s your favorite form of interval training?

xo,

Hil

My secret to stay in shape.

Staying in optimal shape requires a strict workout regimen. Follow mine at least twice a week and let me know if you start getting the results you’re looking for.

As promised I’m going to share with you the secret to how I manage to stay in shape. Now, everyone is different so how I am able to get and stay in shape may not work for you. You need to be willing to try lots of different diet and exercise techniques to figure out what works for you.

For me it’s simple, and I’ve been preaching this for a long time. Mix up your exercise regiment. First off, you need to combine cardio and weight training exercises to get a svelte, toned look. Second, the muscle you build through target toning will boost your metabolism and keep your body burning calories throughout the day. And finally, it’s the best way to get and stay interested in exercise because you and your muscles won’t get bored.

Here’s the routine I follow about 3 times a week. I exercise almost everyday, whether running, walking or hiking with my kids, I’m always active. This is the routine I do when I can get to the gym and have a little more time and freedom.

Warm up. I always warm up on the elliptical machine for 10-20 minutes.

Strength training (10 minutes). This is always different. I mix in free weight training and body weight training where I target tone my arms, legs, abs, glutes and back.

Examples: Squats, Lunges, calf extensions, walking lunges, step ups…

4 minute Tabata. This is a high intensity interval workout in a 20-10 format that I’ve written about many times on the blog. Perform any exercise of your choosing at high intensity for 20 seconds an take a 10 seconds break for 4 minutes, then rest for a minute.

Example of a tabata HIIT

20 secs running in place, 10 secs break (2X)

20 secs jumping jacks, 10 secs rest (2X)

20 seconds jumping lounges, 10 secs break (2X)

20 secs burpees, 10 secs break (2X)

10 minute strength training. Again, target toning.

Examples: (with 3-10lb free weights) Bicep curls, tricep extensions, military press.

4 minute tabata.

10 minute strength training.

Examples: sit ups, crunches, side crunches, planks, bicycle crunches…

Finally, I run 1 to 2 miles.

This might seem like a lot but once you get going you’ll enjoy it and the time will fly I swear! If you have questions about specific exercise you can do to target tone  or exactly how to perform tabata please email me at hilary@ugobabyfitness.com.

What’s your secret to staying in shape?

xo,

Hilary

What are your fitness goals?

We’re already a few weeks into spring so summer is getting near. I’m a strong advocate for being healthy and fit year round but also realize that’s not so easy for many people, myself included! With summer in our midst, the pressure is on to lose those extra pounds and stop eating the hardy and fattening foods we tend to crave in the colder months. So let’s get started!

I would love to hear from you and help you achieve your “fit bliss”. Please let me know a few things so I can better serve you.  First, what are your current fitness goals? Second, what steps are you taking to achieve those goals? And finally, what would you like to see from this web site to help you achieve those goals? Writing it down and telling other people is a good start to holding yourself accountable for these goals and giving you more motivation to pursue and achieve your perfect fit.

I’ll tell you what my goals are, cut way down on processed sugar, get to the gym at least 4 times a week and most of all, better help YOU achieve your fitness goals. There’s not much more satisfying then when I hear from people who are inspired, motivated and most of all, SEEING RESULTS from the material I’m posting and advice I’m providing.

First step, when I get my workout in I will post it on Instagram with hashtag “fitbliss” and ask you to do the same so we can hold each other accountable.

 

8 to Great: Week 6

Hopefully you’ve gotten the swing of HIIT training and I hope you like it and are getting the full benefits. If you are doing this type of training consistently and giving it your all you will see results! That brings us to this weeks challenge…

1) Weight Training. This week I want to talk a little about the importance of muscle training. To get the full benefits of working out, tone up and slim down, you need to add weight training to your regimen. Doing this for just a few minutes a day will tremendously help increase your metabolism and weight loss. Included in the HIIT workouts I’ve been giving you is some weight training using your own body weight, that is part of the reason this type of exercise is so effective. But, if you want to really increase your results and get that six pack you always wanted you must do more focused exercises.

If you have no idea what exercises to do for each muscle group there are lots of videos on YouTube to help. I’ve been doing a lot of the Tone it Up workouts lately. You may know Kareena and Katrina from their show on Bravo. They have some really great, SHORT, videos that help you get “toned up”. 🙂 Here’s one for your legs and booty that’s terrific. Let me know how you like it at Hilary@ugobabyfitness.com.

2) This weeks HIIT. Tabata format just like the previous weeks.

– High Knees. (20 seconds on 10 seconds off for 4 rounds, total of 2 minutes.)

                 
– Squat with kick, right leg then left.

 

– Burpees.

– Lunge to kick. Right side then left.

8 to Great: Week 5

I’m sorry for slacking on the week 5 update! I went away with my parents and children for some sun and fun. I planned on updating while I was on vacation but decided my time with family was more important. This is a good time to talk about how taking breaks are so important and necessary.

The boys and I vacationing in Florida

1) Part one of this weeks challenge is to take  break! And no, not from working out. 🙂

“Mental congestion is a real thing … and it’s affecting us all, since our brains need downtime to process, sort and organize the massive amount of information many of us take in every day. Meditation can help, but breaks during the day are important too.”

“In a few days, you should start to notice your stress levels decrease a bit, and also your productivity and creativity increase. When the brain is given time off, it can return to task more efficiently. Research also says that you will make more ethical decisions, and better ones, since your brain will have incubation time, which allows you to be a smarter dot-connector.”

Studies show that those who take lunch  breaks and vacation regularly instead of working at their desk and saving those days off for emergencies only are far more productive, creative and add more value than people who do not take that much-needed time off. This week I would like you to monitor your breaks to see how much down time you are actually giving yourself and then try to improve on it, making sure that A) you are giving yourself enough free time and B) you are using that free time wisely. For example, don’t use that free time to play video games or read depressing news. Do things to actually clear your head like meditate, workout, perform yoga poses, take a walk, or read some uplifting literature. There are lots of books out there on how to think more positively that can be helpful, like Wayne Dyers “The Power of Intention“.

2) Plan for warm weather exercise. Now that the weather is getting nicer think about what you will do for exercise come the summer months. Hiking, biking, swimming in the ocean etc… It’s so much easier staying fit when the weather is nice isn’t it!?? Even going for a jog outside can be enjoyable in the right environment, far better than the treadmill! Plan some cool trails to check out, maybe even plan on healthy picnics along the way.

3) Workout. This weeks HIIT is as follows: (20 seconds on 1o second off for each exercise)

– Skaters with single leg squat. Modification: Step side to side instead of jumping.

– Kick to a punch, right side for 10 seconds and then left for 10 seconds.

Take a one minute break.

– Plank tucks. Modifications: Jump in and out for more intensity step in and out for less.

 

– Steam engines. Modifications: Jump side to side to increase intensity, step to decrease.

Please feel free to ask any questions in the comments section or email me at: Hilary@ugobabyfitness.com

Xx,

Hilary Ann Lambert

8 easy ways to cut calories…

Wanna be happier with what you see on the scale and more importantly in the mirror? Here are some easy ways to cut calories out of your daily diet that you may not even notice.

1) Cut out the cream and cut down the sugar in your coffee. The amount of sugar and cream you put in your coffee can make a big difference in your calorie in take for the day. Try using reduced fat milk or skim and less sugar. I don’t recommend using sucralose (Splenda) or sugar substitutes as they have found health risks attached to both and I find that they make me more tired and irritable.

2) Eat more protein earlier in the day. Have an egg, yogurt or peanut butter (Sunbutter if you’re allergic to peanuts) on whole wheat toast at breakfast. Studies show that eating more protein early in the day keeps you more full and energized throughout the day.

3) Stop drinking your calories but don’t switch to diet. There are over 100 calories in your average can of cola and many of us don’t just drink the can anymore with the 20 oz. bottle option that’s supposedly 2 servings. These are empty calories giving you little energy and certainly not giving you the nutrients you need to get through your day. Drink more water. Hydrating has so many benefits including giving you a feeling of being more full so you eat less.

On the diet tip, diet sodas contain sugar substitutes that both drain your energy and have been shown to lead to obesity and heart disease, among other things.

4) Whole wheat pita for lunch. Using whole wheat pita bread for your sandwich instead of regular bread will save you 70 calories.

5)  Use whipped butter instead of stick butter. It contains fewer calories since there is air added to it in the whipping process. Just stick to the same amount you would normally use!

6) Pat away grease from your slice. You’re pretty much alone if you don’t love pizza and it’s incredibly hard to avoid. So when in Rome, no pun intended, pat your pizza with a napkin to rid it of excess grease. This can cut up to 100 calories!

7) Afternoon break. Lot’s of us enjoy a coffee break in the afternoon and end up getting calorie ridden lattes instead of plain old coffee. Try and cut back on those afternoon calories by going for the skinny latte when you can. This will save you about 70 calories.

8) Bag it. Portion out your snacks for the day in zip lock bags so you know exactly how much you are eating. And try to make those snacks fruits and vegetables!

Do you have anything to add?

Thanks for stopping by!! Hope you all are doing well on your 8 to Great challenge this week!!

Xx,

Hilary Ann Lambert