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

3 Tips for staying fit this weekend

women-walking-burn-calories-400x400

Think of the weekend as an opportunity to amp up your fitness game.

People often use the weekend as an excuse to cheat on their diet and not exercise. That’s fine as long as you are not trying to bring your physical, mental and emotional state to a higher level. However, if you are (and if you’re reading this you probably are) I have some suggestions for you.

  1. Change your mind about the weekend. What do I mean by this? Think of the weekend as an opportunity to practice health and wellness instead of a chance to binge, sleep and watch Netflix. It’s ok to indulge a little, but if you change your general mindset and get in the habit of thinking of the weekend as having more time to focus on participating in healthy activities like hikes, running, getting to a yoga class or spending a little time making a shopping list for the week containing more whole foods and less processed ones; it will help you stay on track and not gain or regain those unwanted pounds.
  2. Do something good for someone else. This is a great way to show gratitude and to get your mind off of those unhealthy foods you may be craving. Make a plan to volunteer a little of your time or give back in some other way; this will fill your soul with love and gratefulness rather than filling your belly with fried food and sugar.
  3. Plan ahead. You know weekends are hard so make a plan to keep on track. Schedule a workout class and make sure you have healthy food options in your house to curb cravings.

What healthy activity are you doing this weekend?

Xo,

Hilary

Kicking the winter blues…

I’m back! It’s been a while but I’m ready to start motivating my readers again. I have to admit that as much as I love fitness and living an overall healthy lifestyle, it’s not always easy to stick to it. Especially during the harsh winter months. Do any of you out there suffer from SAD (seasonal affective disorder)? I definitely do and despite my urge to be lazy and eat junk food during this tough time of year I know the only way out of my crummy mood is by working out and eating healthy.
Do yourself a favor this weekend and get in a workout. You should be doing 30 minutes of cardio almost everyday. If you don’t have a gym membership get one and use it! Or, many local malls have walking hours in the mornings before the stores open. Another option is signing up for a workout class like kick boxing, pilates, spinning and exercise DVDs are always a great way to get fit at home. My neighbors got the Insanity box set and have been setting their alarms extra early to get a workout in before the kids wake up and they have to leave for work. Very motivated!
And no one is worse than I am when it comes to sugar cravings. I’m truly addicted, but as much as I want to drown my winter sorrows in a bag of M&Ms I need to remind myself that it’ll only make me feel more tired and irritable. Here are some healthy meal recipes that will, according to Health.com, that boost your energy and happiness.
Xx,
Hilary Ann Lambert
 

Interview with fitness trainer Cheryl Chandler of Fitness Unlimited…

Fitness Unlimited

I had the great opportunity of asking an experienced fitness trainer, with a great track record of helping clients achieve their fitness goals, a few questions about how she stays fit and helps others to do the same…

Cheryl Chandler, Personal Trainer at Fitness Unlimited in East Milton Square

1) First off, tell us a little about yourself and how you got your start as a fitness trainer?

I am a personal trainer and work at Fitness Unlimited, an all women’s gym in Milton, MA.

I’ve been involved with the health and fitness industry for over 20 years. I’ve always really enjoyed working out and like to help people incorporate working out into their daily routine. Help them get to a point where they realize how important it is to live a healthy lifestyle of working out and eating healthy. I ask my clients to work hard so it’s up to me to do the same. It helps motivate them when we do it together.

2) What is your favorite part of the job?

My favorite part of the job is seeing my clients succeed, reach their goals and feel better.  Start to believe in themselves. 

3) Do you have suggestions for simple ways to live a healthier lifestyle, whether it be through diet or exercise?

Living a healthy lifestyle is a commitment to both exercise and diet. Diet is very important. I encourage my clients to eat well, make good food choices, count calories if their goal is to lose weight, stay away from fried food and eat at least 3 meals a day. Don’t starve yourself and don’t skip meals especially breakfast. It’s so important to fuel your body. You can’t get through a workout without fuel! Don’t forget to drink plenty of water.

4) For those who can’t afford a gym membership, what’s a good tip to get a workout in without all the fancy equipment?

Joining a gym is so important in ones journey to maintain a healthy lifestyle but if that’s not possible there are many ways to get in shape. For example body weight exercises are very effective and can be done anywhere…squats, push-ups, crunches and planks. Add cardio to your workout with jumping jacks, jump squats and burpees. These exercises really get your heart rate up and aid you in maximizing fat and calorie burn. There are so many exercises that can be done without equipment. Go for a walk, park farther away from your destination, house and yard work!

5) Was there a notable experience as a trainer that made you realize that what you do is really special and life changing for those you work with?

The best part of the job is being a part of someone’s success.  Coaching a client and sticking with them.  I helped a client reach her goal of losing 100lbs! What an accomplishment. She worked and continues to work hard. I enjoyed helping her get there and am honored that we are still working together to keep the weight off.   Having a client say thank you for pushing me, or I finished the road race, my knee feels better, I walked up the stairs today instead of taking the elevator I feel stronger and healthier! 

6) What’s your go to exercise to stay in tip top shape?

Burpees are my go to exercise. They are a total body exercise and they are really hard. No one likes to do them but they are effective.

7) What’s THE fitness trend for 2013?

Small group personal training is a big trend for 2013. Share an hour or ½ hour of training with up to 10 people.  Work together, motivate and encourage each other.  It’s affordable and it’s fun.  I offer several small group training classes at Fitness Unlimited. 

To learn more about Fitness Unlimited and their personal training packages check out the web site by clicking here.

Thanks so much Cheryl for taking the time to answer these questions! I’m motivated to go do some burpees now! If you’re not sure what burpees are, here’s a short demonstration…

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