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

This weeks High Intensity Interval Workout.

I’ve been posting a HIIT (high intensity interval training) every Monday on my YouTube channel. This week I’m posting the HIIT here because I won’t be able to get to filming.

I also wanted to take a moment to talk a little about how to get fit and stay fit. Many people I encounter ask me what I do to stay in shape especially after having 3 kids.  Here’s my answer: If you want to know what I do to get and stay in shape, follow my blog and do my weekly workouts. If you’re not willing to do the work, like the HIIT and strength training exercises I post every Monday, Wednesday and Friday, you’re not going to get in better shape. So get up, get pumped and do it!

With that, here’s your HIIT for the week. Perform this at least twice but preferably 3 or 4 times this week. Message me with any questions about this workout (including if you need modifications) or anything else at ugobabyfitness@gmail.com.

img_6256

 

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

HIIT… High Intensity Interval Training…

 

HIIT, or high intensity interval training, is something I do a lot of and will be a big part of my slim down plan starting on March 1 (make sure to follow my blog to get the updates on 8 week slim down plan). This is because of both it effectiveness and efficiency. It’s a great way to get a good workout in a short period of time and burns more calories than a long, drawn out low intensity workout.

Most of you have probably heard of High Intensity Interval Training, but do you know exactly what it is and the benefits of this form of exercise?

HIIT is a form of interval training that consists of a brief warm up followed by several intervals of high intensity (usually above your normal aerobic max) exercise followed by moderate to low recovery exercise. An example of this is the Tabata regimen which I have spoken about several times on this site. This is a very simple exercise that burns a lot of calories. The break down with tabata is 20-10, so you perform 20 seconds high intensity exercise followed by 10 seconds of recovery and you repeat this 4 to 10 times in row. Take a few minute break, then repeat. You can perform this workout on a bike, elliptical or treadmill. It’s a great, easy way to get the benefits of HIIT.

Here are some of the benefits of HIIT:

  • HIIT trains and conditions both your anaerobic and aerobic energy systems. You train your anaerobic system with brief, all-out efforts, like when you have to push to make it up a hill, sprint the last few hundred yards of a distance race.
  • HIIT increases the amount of calories you burn during your exercise session and afterward because it increases the length of time it takes your body to recover from each exercise session.
  • HIIT causes metabolic adaptations that enable you to use more fat as fuel under a variety of conditions. This will improve your athletic endurance as well as your fat-burning potential.
  • HIIT appears to limit muscle loss that can occur with weight loss, in comparison to traditional steady-state cardio exercise of longer duration.
  • To get the benefits HIIT, you need to push yourself past the upper end of your aerobic zone and allow your body to replenish your anaerobic energy system during the recovery intervals.

Source: Sparkpeople.com

8 week slim down initiative…

I’m calling this fitness “plan” (or more like suggestions) “8 to Great!”. I want this to be a collaborative effort so please email me any thought or suggestions on how we can make this initiative really work for everyone.

I will officially start 8 to Great in 2 weeks, March 1, mark it on your calendars! That will give us 2 months to get really fit before the weather starts to get nice and we want to put on those short skirts and bathing suits.

Here’s how to get started, it’s as easy as 1, 2, 3…

1) Follow my blog to get the weekly workouts, grocery lists and healthy recipes. I will also be creating challenges and contests where you will be entered to win prizes to help keep you motivated.

2) Like U Go Baby on Facebook for motivation and fit tips to keep you inspired. And feel free to post any fitness related comments, questions or pictures of your progress!

FacebookIcon

3) Join the U Go Baby Fitness Meetup.com group by clicking the icon below.  I want to foster and grow more U Go Baby Fitness meetup communities in your area to help you achieve your goals! Meetup.com is a place where you can meet people with the same goals as you, you can create meeting times to either workout or just talk about your fitness goals. It’s a great way to create a support system in your neck of the woods.

Please  email me any thoughts, suggestions, workouts or recipes to help make this an effective fitness initiative. Thanks everyone and I look forward to working out with you!

Xx,

Hilary Ann Lambert