3 tips to start your weekend off right.

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Happy Friday everyone! In many people’s minds the weekend is time to party. And that’s ok, you should relax and let loose a little. But if you want to achieve your physical, mental and life goals, you can’t take too long of a break. I know it’s hard to hear but if you are a person that craves a great body, mind, spirit… the work doesn’t stop for very long. I’m in pretty good shape but every day something taps me on the shoulder and says “when are you going to workout?”. I of course take days off, but always have a plan in the back of my mind to get back at it.

Here are my 3 tips for staying on track with your health and wellness goals (or getting on track depending on your circumstances) this weekend.

  1. Plan your workouts. It doesn’t have to be a trip to the gym. If it’s family time you crave plan a hike, a bike ride or to play a little football with the kiddos. But start thinking about it now and make a plan to get some good exercise in this weekend.
  2. Plan your diet. The weekends are a really tough time to stay on track nutritionally. It’s ok to indulge a little but have a general plan for what you will eat, when and how much. Think lots of vegetables, maybe some fish… if you want some tips email me.
  3. Do not drink too much!!! This is where many people fail. I know it’s been a long hard week of work and taking care of family but don’t take it out at the bar room. A drink or two is fine, but you will inevitably fall of the health, wellness and success wagon if you drink too much. Most of us know the consequences of this: extreme fatigue, sickness and eating anything in site to feel better. Anxiety is also a big side effect of boozing. Besides, do you want to be hung over playing with your children on Saturday and Sunday?

What are your tips for a great weekend?

xo,

Hil

The only parenting advice I give.

I often get asked what is the best advice I can give to new parents. Having three kids I consider myself someone of a veteran at parenting, although admittedly far from perfect. But I have been through a lot with my boys, from babies to grade schoolers, so have some wisdom that I believe is helpful.

What is the one tip I give anyone who is embarking on the crazy path of parenthood?

Tell  your kids you love them of everyday and schedule one or two times during the day that are just for you and them. 

Believe it or not, even when you’re a SAHM (or maybe especially when you are) it’s very difficult to have quality time with your children. I’m talking about time that you aren’t distracted by a thousand other things that need to happen in your life and are just focused on them.

Find time in your day that is just for you and the kids, for me this came about pretty organically. The first year or two of my first born’s life, I felt like I was just haphazardly getting through the day and not having any real quality time with him. Finally as he got older I started bed time stories. This takes time as when they’re babies they aren’t going to sit with you and read a book. But once they do it’s such a lovely experience to share with them. I also find that we have some good talks after reading for a bit. We lie in bed and they tell me about their day or maybe go on and on about some new game they’re into (Minecraft anyone??). Night is a good time to do this as I find I’m more relaxed, the day is through and it’s easier to concentrate on whatever it is they want to talk about.

The second time I schedule with my kids, although not always successful depending on how the morning goes, is breakfast. It’s a great way to start off our day. Since the craziness of the day hasn’t quite begun we are able to enjoy some time and conversation together, and often have a few laughs.

What’s your best parenting advice? And what time do you enjoy most with your kids?

XO,

Hilary

 

Things that surprised me about pregnancy.

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My third son Tommy is going to be 10 months old in a few days, I can’t believe how fast the time has flown and that I was pregnant with that little nugget not even a year ago.

I’ve been reflecting on pregnancy lately and what an extraordinary experience it is. I’ve also been thinking about all the things I didn’t know about being pregnant until I actually went through it. I didn’t know much, and anything I thought I knew about came from movies and television shows which pretty much get it all wrong. If this is your first go round with this crazy, exhausting and incredibly special experience, here are a few things that may surprise you.

  1. Morning sickness, or for many women all day sickness, usually lasts only the first trimester and many women don’t get sick at all.
  2. Fatigue is many women’s worst complaint. I was so tired during my first pregnancy I would go into the bathroom at my job, lay my head on the toilet paper roll and sleep during my lunch breaks.
  3. Your baby bump won’t come in until about 5 months so don’t rush out to buy maternity clothes.
  4. Everyone wants to tell you their horror story about pregnancy and delivery. Don’t listen to them, everyone’s experience is different and you need to ignore the negative talk. Going into delivery with a good attitude is so important and you’ll get through it with the help of some great doctors, nurses and family members at your side.
  5. Watch what you eat. I thought pregnancy was a license to eat whatever I wanted. Turns out our bodies need to make 2 to 3 times the amount of insulin it takes to properly digest sugar than when we’re not pregnant making you susceptible to gestational diabetes. This goes away after pregnancy but come with many risks such as a very large newborn.
  6. Contractions feel like menstrual cramps and don’t start off that painful.
  7. Labor pains can start weeks in advance to actual labor and delivery. These can get quite annoying and even keep you up at night.
  8. It’s very unlikely that your water will break in public. I thought it was like the movies, a women screams that her water has broken and they rush her to the hospital. Not so much. You will likely be in labor for some time and be at the hospital before your water breaks.
  9. Core muscles push the baby out so do your planks!
  10. Recovering after delivery. No one tells you that you can’t do much walking and have to wear maxi pads the size of Texas for weeks after giving birth. I guess it should be sort of obvious that pushing a small human out of that tiny orifice would cause some bleeding but I didn’t know this until it happened. You can’t do much for two weeks in order for the wounds to heal and even then you need to be careful or they could open again. So take your time, I know it’s hard if you’re normally very active. By six weeks you should get the go ahead by your doctor to workout like normal again.
  11. The duration of pregnancy is 10 months not 9.
  12. Last but not least, I didn’t expect to feel as beautiful as I did and my husband  ensured that I felt beautiful by telling me that every day.

What about pregnancy surprised you most (bad or good)?

Thanks for stopping by!

xo,

Hilary

Easy, healthy quiche recipe…

Quiche is so easy to make and a delicious way to eat vegetables. Here’s a recipe I made recently that me and my family truly loved…

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They key to making quiche simple is to buy your crust. The best store bought pie crust that contains no trans fat is from Pillsbury.

pie crust

Ingredients:

– 5 eggs

– 1/3 cup low fat Miracle Whip.

– 1/3 cup low fat milk

– 1 plum tomato chopped

– 1 cup Feta Cheese

– 1 bag baby spinach

– 1 portabella mushrooms

– 1/2 yellow onion chopped

Directions:

Pre heat oven at 375 degrees. Sautee vegetable in a large skillet over medium heat. Spray 9 inch pan with Pam olive oil, then line with pie crust.

Pam Olive Oil

Beat eggs, miracle whip, and milk together and pour in pie crust. When vegetable are soft, place in the eggs and sprinkle the feta cheese on top. Place in oven and cook for 40 to 45 minutes. Let cool and serve.

Please share your recipe with us! Send to: Hilary@ugobabyfitness.com.

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!

Motivation is what gets you started, habit is what keeps you going…

 

 

 

I wasn’t able to get to the gym yesterday, despite my best efforts of scheduling the kids at the gym daycare, getting bundled up to face the sub zero temperatures and even picking up my neighbors kids (I watch them twice a week) to head over there. When we finally got to heading up the street in the direction of the gym I had a crying child at my side and one screaming “I don’t want to go!!”.  I knew it wasn’t meant to be. And I got a little frustrated naturally, but then I thought “Ok now’s not the time, when can I get a workout in? If not today then tomorrow?”

This thought process is something that happen very naturally with me as working out is a habit of mine. It’s something I know I have to do to keep fit but also feel my best. I’m lucky because I started this habit at a very young age, I have always worked out at least a few times a week. This habit has stayed with me and gotten stronger over the years as I’ve learned how important it is to living a good, healthy and yes, happy lifestyle.

Don’t Fall Off the Wagon

Giving up on working out is something a friend of mine at my last job used to call “falling off the wagon”, which I think is very appropriate and funny. Sometimes things come up or I’m just plain old too tired to workout. This could be for a day or two or sometimes almost a week, but I never give up! I know I’m getting back to my normal workout routine eventually. This is because I’m aware that I need this in my life, it’s ingrained in me.

Creating this habit requires adjusting your thought pattern to think of when and where you can get in a workout.This will happen with time, they say it takes 28 days to form a habit right? So I want you to think about when and where you are going to workout every day for the next 28 days. If you can’t get to the gym have something you can do at home. That’s part of why the HIIT workout I have you doing this week is great, you can do it anywhere. I love finding new, fun ways to workout at home. Jumping rope is great exercise and jump ropes are super cheap, hula hoops are another fun way and the kids love them. If you have the money invest in an exercise machine.

Obviously I don’t want you to just think about working out but actually doing it, but if it’s on your mind you are more like to do it then if not.

Xx,

Hilary Ann Lambert

 

Healthy snack ideas to help you stay on track with your diet…

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This is a picture of some healthy snacks I picked up this weekend. I wanted to be sure that I have enough healthy snacks in my house so I don’t either snack too much on unhealthy foods or too little on healthy ones. Over snacking on unhealthy foods is bad for obvious reasons but why is it bad to “under snack”? First, snacking is good because it keeps your metabolism going. Second, if you turn up to a meal “over” hungry you will eat too much. I know because I do it all the time! Part of my battle the next 8 weeks is coming up with snacks that are both satisfying, healthy and easy. I’m constantly on the go, as a mom with 2 kids and multiple activities going at all times, I need some quick and easy options. I’m sure a lot of you can relate even if you don’t have children yet.

Here is a list of easy snacks that are satisfying and healthy…

– Fruit. Pretty obvious, but fruit can be more delicious than candy if you get what’s in season and try to by organic. Ask your local grocer what fruits taste especially good right now and they will tell you.

– Vegetables. I love baby carrots, peppers, broccoli etc. Dip them in a low-calorie dressing and they taste delicious.

– Toast and all natural preserves or peanut butter.

– Greek yogurt. I love Fage for the taste and it has less sugar than most yogurt.

– Almonds mixed with dried cranberries. Great for satisfying that sweet and salty craving.

– Humus and pita.

-Avocado and tomatoes with a drizzle of olive oil, salt and pepper.

What other healthy snack ideas can you share with us?

Xx,

Hilary Ann Lambert