Mid-Summer Shape Up

Group of women working out in fitness studio

It’s hard to stay motivated so let’s challenge ourselves to stay on track!

It’s already the middle of the summer and I have to admit it’s getting hard to stay motivated to be active and healthy. Between work, trying to keep the kids fed, active and entertained; I’m exhausted at all times. I love spending most of my time with my children and my job as a stylist is pretty great, but it’s both hard and exhausting to squeeze in workout time and stay healthy. And with all the treats that are constantly in my midst I’ve been indulging a little too much in the sweeter  things.

I need some motivation and a challenge to keep me going. I’m going to think of a fitness and diet challenge every week in August to inspire me to stay on track. I want you to do the same, I’ll check in with ya’ll on Instagram and Facebook every morning to let you know that I’m on track and you should do the same. This weeks challenge: no ice cream and complete an 8 minute Tabata every day.

If you’re not familiar with Tabata it’s a form of high intensity interval training that is performed in a 20/10 format for 4 minutes and then resting for 1 minute. You can perform almost any move in this format but if you need some suggestions Greatist has a list of 9 over to help get you started.

xo,

Hil

Quick tips for weight loss.

weight-loss-tip

I’ve been thinking a lot lately about what is most important to people about getting in shape. What I mean by this is, what areas do you find hardest about getting in shape and therefore need the most support?

Motivation to workout is always tough for everyone no matter what your fitness level. But I’m pretty sure the hardest part for most people, myself included, is the dietary portion of getting, and staying, in good shape. Diet is a very complex subject and to get the best results dietary recommendations will vary from person to person. What works for me may not for you. That being said, here are a few simple tips on how to curb your appetite and lose  some L-Bs:

  1. Don’t underestimate the power of water. Drinking water before meals helps your stomach feel a little more full before you start to eat so you won’t eat as much.
  2. Stock up on snacks that not only help you feel fuller longer but provide much needed nutrients that make you feel good. Here are my recommendations:  -Nuts high in “healthy fat” like almonds and walnuts.  -Baby carrots, broccoli, bananas and apples provide filling fiber and other important vitamins. Bananas and apples are my favorite on the go snack. – Yogurt, I’ve been eating almond yogurt lately as it is lower in calories and unhealthy fats that are found in regular yogurt however regular yogurt can also be a healthy choice. Always look at the labels to be sure you aren’t buying yogurt full of sugar, unnatural flavors and saturated fats. I like Silk almond yogurt and Fage Greek yogurt. With Fage you can spoon in as much or as little of the sugary fruit they provide, so it’s easier to cut out some of the calories.
  3. Recognize your weaknesses and make a strategy for how to cope with them. For example: If you’re a late night eater try to find healthy, low-calorie options to help you cope with those cravings. If, like me, sugar is your vice, again find healthy substitutions to appease that sweet tooth. Another simple but helpful tip is to  try and find something else to do other than eat. When you start to have those unhealthy cravings occupy your mind with a book, a phone call to a friend you haven’t spoken to in a while or best possible scenario, workout!

I hope this helps you in some way. Do you have any simple weight loss tips you can share with us?

xo,

Hilary

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

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.

skater to single leg squat

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

kick to a punch

Take a one minute break.

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

plank-tuck

 

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

steamenginefull2bw2

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…

cutting 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.

coffee

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