My secret to stay in shape.

Fit body

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

Exercising while pregnant.

The last thing I’ve wanted to do since the first few months into this pregnancy is workout. I have been so tired, uncomfortable and overall not feeling well this entire pregnancy. I’m not expecting sympathy by telling you this, I simply want to give you my experience in case you may be feeling the same way. It’s hard to feel this way when you are used to being pretty active and fit.

I’m nearing the end, about a month to go. I’ve gotten a little of my energy and motivation back and trying to take advantage of that and get some exercise in. I know whatever I can do will help me feel better right not, make it easier to get back into shape post partum and give me a little more strength in the delivery room.

When it comes to working out during pregnancy, simply try your best and do what you can. Don’t feel bad if you need some time off from the gym. The baby is taking a lot of energy out of you at this time so if you’re body is telling you to take it easy, pay attention to it and don’t force it.

Here are some safe exercises you can do while your pregnant. I suggest walking or doing the elliptical machine for cardio. Low impact comfortable workouts are effective and feel the best on your joints. Plus they cause less cramping than high impact cardio.

Abdominals and core.

1)Planks are a great way to tone your entire body. Plus they are a great exercise in preparation for labor. They are the best at strengthening your abdominal floor and you may notice force you into a kegel.

Regular plank:

image

Legs and butt.

1) Squats.

image

2) Lunges.

image

Arms. One thing you can really work while your pregnancy are your arms. We often talk about toning our abs and legs but our arms are just as, if not more, important. Having sleek, toned arms makes you look and feel fit. Plus they are one of the most exposed parts of our bodies! I don’t know about you but I’m not wearing any midriff baring shirts these days.

Here are two of the best exercises you can do for your arms.

1) Bicep curls.

image

2)Triceps extensions.

image

What exercised can you add to this list?

Thanks for reading.

xoxo,

Hil