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

8 to Great: Week 6

Hopefully you’ve gotten the swing of HIIT training and I hope you like it and are getting the full benefits. If you are doing this type of training consistently and giving it your all you will see results! That brings us to this weeks challenge…

1) Weight Training. This week I want to talk a little about the importance of muscle training. To get the full benefits of working out, tone up and slim down, you need to add weight training to your regimen. Doing this for just a few minutes a day will tremendously help increase your metabolism and weight loss. Included in the HIIT workouts I’ve been giving you is some weight training using your own body weight, that is part of the reason this type of exercise is so effective. But, if you want to really increase your results and get that six pack you always wanted you must do more focused exercises.

If you have no idea what exercises to do for each muscle group there are lots of videos on YouTube to help. I’ve been doing a lot of the Tone it Up workouts lately. You may know Kareena and Katrina from their show on Bravo. They have some really great, SHORT, videos that help you get “toned up”. 🙂 Here’s one for your legs and booty that’s terrific. Let me know how you like it at Hilary@ugobabyfitness.com.

2) This weeks HIIT. Tabata format just like the previous weeks.

High Knees. (20 seconds on 10 seconds off for 4 rounds, total of 2 minutes.)

                 
Squat with kick, right leg then left.

08-Squat-Kick

 

Burpees.


Lunge to kick. Right side then left.

ReverseLungeFrontKick

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

Thirsty Thursday!

3 healthy shakes for energy and vitality…

berry-smoothie

1) Peanut Butter Cup Shake, Source: Health.com

Ingredients

1 cup sliced ripe banana
1 cup 1% chocolate low-fat milk
1/2 cup vanilla low-fat frozen yogurt
2 tablespoons natural-style peanut butter
1 (8-ounce) carton vanilla low-fat yogurt

Directions:

Place banana in freezer; freeze until firm (about an hour). Remove from freezer; let stand 5 minutes. Combine banana and remaining ingredients in a blender; process until smooth. Serve immediately.

2) Green Tea Smoothie, Source: eatliverun.com

Ingredients:

1 frozen banana                                                                                                                                                                                                                                                           1/2 large honeydew melon, cut into chunks                                                                                                                                                                                                         3/4 cup strong brewed green tea (use two tea bags and seep for ten minutes)                                                                                                                                                1 tsp honey                                                                                                                                                                                                                                                                     1/4 cup almond milk

Directions:

Blend all ingredients until smooth. Sip while wearing a bikini for ultimate benefits.

3) Pomegranate Berry Recipe, Source: eatingwell.com

2 cups frozen mixed berries                                                                                                                                                                                                                                     1 cup pomegranate juice                                                                                                                                                                                                                                               1 medium banana                                                                                                                                                                                                                                                       1/2 cup nonfat cottage cheese                                                                                                                                                                                                                                  1/2 cup water

Directions: Combine mixed berries, pomegranate juice, banana, cottage cheese and water in a blender; blend until smooth. Serve immediately

Share your favorite healthy shake recipe with us!

Xx,

Hilary Ann Lambert

 

 

8 to Great slim down challenge: Week 4

running buddy

Spring is finally here! I hope you are starting to see results from the weekly diet and workout challenges I’ve been posting. If you are genuinely following along and doing the workout at least 3 times a week you will see results.

Here’s this weeks challenge:

1) Find a workout buddy. Studies show that people who have friends they workout with are much more likely to get themselves to the gym or go for that jog then those who don’t. I even found a couple of applications that helps you find someone in your area with similar workout interests to partner with.

1) SportPartner.com

2) ExerciseFriends.com

If you use one of these sites or have used them please let me know if you had any success and if you have advice or tips on how to get the most out of using these sites.

2) Bag you snacks. Get a box of zip lock bags and portion out your snacks for the day / week. I suggested planning your meals ahead of time, this is a great way to plan your snacks and make sure you aren’t over doing it and a good way to make sure you’re not buying to many packaged good that are full of preservatives and other junk that isn’t good for you. If you are having trouble thinking of healthy snacks here are 100 ideas I found…

100 Healthy Snack Ideas

3) Workout. Here’s this weeks challenge. Again, this is an HIIT workout in Tabata format (2o seconds on, 10 seconds rest for for reps each exercise)

Round 1

1)Squat with medicine ball (if you don’t have a medicine ball substitute with some dumbbells or a few books). For this exercise you are going to squat down as far as you can, holding the medicine ball with both hand in between your legs, arms straight. Come up and swing your arms up over head ball in hands.

sumo-squat-with-medicine-ball

2) Plank with leg raise. Get into standard plank position and raise one leg off the ground then switch. If this is too difficult, knees on the floor and raise.

plank with side taps

Rest for one minute.

Round 2

1) Box jumps. Modification: Step ups.

box-jump

2) Planks with side taps. Again, in standard plank position, tap one foot out then switch. Modification: Bring it to your knees.

plank with taps

And relax…

Repeat this series at least once more, maximum 3 reps.

Let me know how you like this weeks workout and if you would like me to include anything for next weeks workout. I’m open to suggestions so please send them in!

Stay motivated, summers almost here!

Xx,

Hilary Ann Lambert

8 to Great Slim Down Challenge: Week 3

How was this week for everyone? Have you been tracking your calories, working out, eating a healthy breakfast, meditating and finding ways to fit exercise in your day besides your scheduled workout?

Do you notice that these activities are all healthy habits that you are building upon each week? What healthy habits should we create this week?

1) Think of the world as a gym. For example, I must have run up and down my stairs 15 times this morning getting my children and myself ready for our day. Some might find this incredibly frustrating but if you think of all of the exercise you’re getting it makes it quite fulfilling! Try making this thought process a habit, whenever you are “forced” to do  more physical activity to accomplish anything in your day, don’t get angry or annoyed be happy that you are getting more of a workout, burning more calories and doing something really good for your heart.

It’s proven that those who have stairs in their house live longer. And you don’t have to have a house, there are stairs everywhere! Find some and start climbing! If you live in an apartment building take the stairs instead of the elevator. I used to live in a 5 story walk up in Boston’s South End. No elevator. I would walk 2 miles to work and still go to the gym. I didn’t complain about it, I loved it because I was in great shape!

2) Sign up for a local race for charity. Isn’t it great that you can be fit and philanthropic at the same time? Find a local race that you can commit to training for and will help motivate you in your goal to get healthy. If you’re not a runner there is walking, cycling and swimming races you can train for.

3) Workout! I’ve been giving you HIIT workouts to perform, but I simply ask that you get at least 30 minutes of real deal, concentrated exercise a week. Walking, running, yoga, pilates, cycling, swimming, Barre, hiking, whatever! I don’t care, just get of your behind and commit.

Here’s this weeks HIIT. (Tabata Format, download an application on your smartphone to keep time) I will also be posting a great abdominal exercise for you to perform at least twice this week.

 Squat hop. (20 seconds on 10 second break 4 intervals) Modifications: Add weights to intensify or simply squat without the hop for less intensity.

Bicycles. (20 seconds on 10 seconds off 4 intervals)

Take a 1 minute break.

Front and back lunges. (20 seconds on 10 seconds off for 4 intervals)

Step ups. (20 Seconds) Modification: Add weights for more intensity.

Repeat this workout up to 3 times. Once or twice will still give you a great workout so don’t be discouraged if you can only get through it once! It’s tough, that’s why it burns so many calories. You are building muscle with these workouts too which heightens your metabolism and keeps it going all day long, even when you are sleeping!! That’s why building muscle is so KEY to losing weight and keeping it off.

Let me know if you have any questions or suggestions on how to live a healthier / happier lifestyle.

Xx,

Hilary Ann Lambert