New Year, New You Challenge

New Year, New You what are your resolutions for the upcoming year?  Don't have any?  Well that is all right but try to think of a goal you want to accomplish this year.  Not necessarily a resolution just a dream goal such as starting a new business, losing 20 pounds by the end of the year, going on a vacation, creating a bucket list.  Think of it as a journey and not just as a resolution.

So what is something you would like to accomplish to create a new you over the course of the year?  Make a plan, write it down and make it happen.  If you don't write down what your goal is you have less than an 80% chance of achieving the goal.  So your plan doesn't have to be detailed just etch out a little something and try to stick to it.

Start your challenge today!

Measure Up!

Well it is almost the end of the year and most people will start the new year off with a fitness goal of sorts.  Well before the new year starts and before you set your goal, measure up.  How do you really know what your goal is if you haven't stepped on a scale in months, you haven't measured your waist or hips in years.  You think you know but really own up to your numbers have no shame.  This is where you are today, that is not where you will be in a few weeks if you really put your mind to it.  Here are some tips on what sites you should measure to get your goals started.

Take these vital signs from your body to set your fitness goals:
1. Weight
2. Measure chest
3. Measure waist
4. Measure hips
5. Measure both arms
6. Measure both thighs
7. If possible get your body fat tested

The above numbers should guide you in the direction of your new years fitness goal.  Stick your goal on your refrigerator, a mirror or on your dresser.  Place it somewhere you can see it everyday and hold yourself accountable.  I will share my goals with you as well to give you an idea of what your goal should look like.

My Personal Fitness Goal
I want to get to 155lbs which is losing about 6-7lbs for myself.  My main goal is to get my body fat percentage around 17-18%.  I am currently around 22%.  I would like to achieve both goals by June 1st, 2013.

No time to workout this week? Try Tabata Training

What is tabata training you ask?  Is it like intervals while similar but it involves exercises and is not just limited to the treadmill or other cardio machines.

Tabata training is performing an exercise for 20 seconds as hard and as fast as you can.  Your heart rate should be very high well doing these exercises.  You than will get a 10 second rest and than repeat the exercise for 20 seconds and rest again for 10 seconds.  This is the pattern you will be doing during your tabata training.  Your workout will only last 4 minutes.  If your not tired by the end of the 4 minutes you need to push yourself even harder.

Below are some sample tabata exercises you can do in your own home.

*Note do not perform these exercises if you have a heart condition or were suggested  your doctor to not get your heart rate above a certain beat per minute while exercising.

Below workouts will be done 20 seconds and than rest 10 seconds before performing the same exercise one more time and than resting and move onto the 2nd exercises on the list.  So every exercise is performed twice before moving on.
Workout #1- recommended for beginners 
1. Jumping Jacks
2. Push-ups
3. Squats
4. Up/down planks

Workout #2- Intermediate to advanced 
1. Split Jumps
2. Donkey Kicks from side to side
3. Split Jumps with a reach to sky and touch the ground
4. Plank Jacks w/push-up

Workout #3- Intermediate to advanced
1. Butt kicks w/jumping jack arms
2. Squat Jumps
3. Burpees
4. Plyo-Jacks- (Jumping jack w/a jump off the ground)

Enjoy the holidays and get a quick 4 minute workout in to burn those calories!!
Check out www.safiretraining.com for more workout ideas.

Plan ahead how to make those fitness goals a reality

How to plan ahead for the new year and finish 2012 strong.  First what are your fitness goals in the next week or two?  Write them down, put them on the fridge.  Maybe your goal is to not gain any weight.  Put a plan into action how are you going to accomplish that goal?  Avoid eating extra sweets, lets be honest a cookie now and again over the holidays is almost unavoidable and I don’t blame you.  Just don’t eat the whole batch.  Now that you are thinking about the upcoming weeks think ahead to the coming year.

2013 what are your fitness goals in the next year.  It doesn’t have to be a resolution of sorts but you should have an idea of where you want to go with your fitness levels.  Maybe over the next year you want to lose 50lbs, 10lbs or lose 20 inches, lose 10% body fat.  Think about what you want at the end of the year and work backwards from there.  If it is lose 50lbs plan that out how are you going to get there?  If you don’t know how maybe investing in a trainer to help you is a good idea.  If it is to do a fitness show of sorts sign up for one and start planning.  If at all you don’t know how to make your goals happen ask for help. There are good people out there who enjoy helping others achieve their goals.  So invest in yourself if you need to, everyone should invest a little in themselves after all.  

So map out that year what are your goals and how are you going to make that happen?  If you want more information about reaching your goals check out SaFire Training or get motivational tips at www.facebook.com/safiretraining

Tips to avoid the buffet

The rows and rows of food on the tables doesn't it look absolutely divine! Well only if your looking to add inches to your waist. So what are some tricks at the buffet to avoid those unwanted pounds.  Below are some tips for how to steer clear to avoid the extra padding around your middle.

1. Remember most of the food has been sitting out all day long.  Some food maybe cold when it should only be eaten warm.  Avoid getting food poisoning and steer clear of the luke warm food.

2. Sometimes people don't use tongs so watch the people in front of you.  Now you won't be able to see people who went through the line long hours before you just play it safe and look for the freshly put out food.

3. Have a plan before you go to the buffet.  Know how many calories you are willing to eat and stick to that plan.

4.  Take a quick glimpse over all the food before putting food on your plate.  That way you will know exactly what you want to save room for.

5. Add protein to your plate and veggie based foods to fill you up with some good food.

6. Skip the dessert line or if you can't resist split a dessert with a friend and save on the calories.

7. Don't go back for seconds once your plate is full even though it is a buffet skip the extra go through that is where you can really pile on those calories.

8. Only one round of beverages.  What ever you drank hopefully water or milk, though if not skip the re-fills if you drank a pop only allow yourself that first drink.

Hopefully those tips will help save you from those unwanted pounds.  So if you can't avoid the buffet at least have that game plan going into the trip to the buffet.

Relaxation around the holidays

For most during the holidays things get stressful, more things to do, end of the year at work, holiday baking, shopping and parties.  So what can you do to slow down and enjoy your day to day activities.  Well have you tried a little yoga lately?

One of the great things you can do for yourself around this time of the year is spend time on yourself.  Get your workouts in and eat right so you feel good about yourself.  An even better workout is yoga which will definitely help ease the stress and help you stay limber to enjoy the holidays.  So hop into a yoga class of any sorts yin, hatha, slow burn.  Which ever works best for you and your fitness goals.  

Bust through your plateau!

How are you going to break through that plateau?  You have been stuck at the same weight and nothing is budging well this time of the year is difficult to break through but I'm here to let you in on some tips.  Below are 6 ideas to help you re-commit to that healthy lifestyle you have been living.

1. Make sure you are getting enough sleep 8-9 hours a night

2. Eat breakfast every morning within an hour of waking

3. Mix up your cardio- If you always do steady state try intervals if you always do intervals throw in a couple steady state workouts.  

4. Make sure you are switching up your lifting routine monthly.  If you have been doing that mix it up bi-weekly. 

5. Log your food for a week to see if there is a nutrition issue.

6. Make sure you have a rest day or even check out a yoga class on your rest day.

Try the above tips out and see if you can break through those last few pounds to tone up that body and reach your fitness goals! 

Lifting Weights 101

All right ladies I know that walking into a weight room full of dudes can be overwhelming.  Even for ladies who know what their doing.  So here are some tips to make yourself a little more comfortable when you hit the gym up. 

1. Have a plan- I always bring a hand written workout with me to the gym.  If you have a plan you will know what pieces of equipment you need next and can plan accordingly.  
2. Realize some of those guys working out don't actually know what they are doing- Some of those guys don't actually know what they are doing and are just as intimated as you are.  
3. Go in with confidence- Walk in with your head held high and shoulders back you will automatically feel more confident
4. Choose free weights- check out www.safiretraining.com for a video on sample exercises.
5.  Find a workout buddy- Bring a friend who knows what they are doing.  
6. Hire a trainer- Hire a trainer that will give you workout routines and than use those workout routines on your own so you feel comfortable lifting on your own. 
7. Perform 8-10 exercises- Don't just go into the weight section of a gym and do 1 set of bicep curls and call it good.  Try to do 2-3 sets of the same exercise and perform 8-10 different exercises. 
8. Use all body parts- Try and workout utilizing upper and lower body parts during your workouts. 

Those are just some tips use all or just a few to help keep you motivated and inspired to get in the gym. Remember for every pound of muscle you have you burn an additional 50 calories at rest.  So get lifting! 

Holiday Parties are here, how to prevent that weight gain!

Now that the holiday parties are about to begin how do you prevent that holiday weight gain?  Well there are many basic tips that one can follow.  I will share some of my top tips below. 

1. Eat before you go to the holiday party- If you go to a party hungry you will consume more food, more drinks than you intended to.  So eat dinner before you go and the food might not look as appetizing as it would if you were starving. 
2. Stick to 1 glass of alcoholic beverages of your choice- After one consumes to many alcoholic drinks you tend to want more to drink and eat.  So sticking to one and sipping on it all night is a better choice. 
3. If you do drink more than 1 drink- If you do go beyond your 1 drink max. make sure you drink water before you have your next drink to stay hydrated. 
4. Have a set time you want to leave the party at- If you and whomever you came with to the party both know what time you plan on leaving stick to that.  That way you know you will be getting a good nights rest.
5. Indulge in smaller treats- Most people have trouble not eating anything at a party, myself included.  Stick to the smaller treats such as a smaller christmas cookie, mini candy cane, and bite sized treats.  Just stick to 1-2 or you may end up getting more calories than you bargained for.
6. Get your workout in the day of and morning after- Make sure you get a good workout in the day of the event and the next morning to keep yourself motivated during this stressful time.
7. Take your workouts outside- Try a free local ice skating park, skiing, or snowboarding for the day. 
8. De-stress a bit and get into yoga- Yoga will help keep you centered and calm your mind and body down.  

Above are great tips to help keep you motivated and help you beat the holiday bulge. If you want more information check out www.safiretraining.com for more information. 

How to know if you need a new support network

Are you trying to achieve your fitness goals and not going anywhere?  Have you taken a look at who you are surrounding yourself with?  Sometimes to break through those plateaus you need to surround yourself with people who can help push you to the next levels.  Below are some tips if you need to ditch your old support group and some tips for finding a new group.

Signs you need a new support group

• Your support group guilt trips you to attending happy hour with them each week
• Your co-workers are always negative and tell you all their drama causing you to miss your lunch workout.
• They encourage you to skip the gym and discourage you from getting a trainer
• They always want to go to an un-healthy restaurants and encourage you to get the worst meal.

A lot of times these "friends" like you the way you are and are afraid for you to change and leave them in the dust.  So tell them you will still be the same person you are just making healthier choices for yourself and would appreciate a little support.  If they can't do that look for a new support group by following the tips below.

Finding a new support network

• Join a local gym class 
• Find a new friend at your local gym
• Find a "friend" from facebook who likes to workout and ask if you can join them
• Go to meetup.com and check out the local fitness classes
• Buy a groupon and go to a speciality class such as yoga, barre fitness to find a new workout buddy

So take a look at your network surrounding you are they pushing you to be a better person or are they de-railing your goals?  Only you can truly answer that. 

Are you a tea drinker?

Have you had your morning cup or 2, or 3 of green tea this morning?  Green tea has many benefits to the human body.  Besides providing a nice relaxation routine in the morning it can help boost your metabolism.  Green tea comes in many flavors so if plain green tea isn't doing it for you try mango infused, raspberry, blueberry, peach infused green tea instead.  Below are just some of the reasons we need to drink green tea.

• Powerful antioxidants 
• Possibly helps prevent cancer
• Helps maintain your weight
• Helps boost metabolism which can lead to weight loss
• Keeps cholesterol in check
• Helps keep your skin looking fresh and young
• Blood Pressure-stays in check
• Helps fight depression 

So the benefits are quite extraordinary for having a cup or 3 a day.  Now to get all the benefits most research says you may need up to 6 cups a day.  I would recommend consuming the 6 cups 2 at a time throughout the day and not all 6 at once, or you may have many trips to the nearest restroom.  Another great benefit of green tea it has zero calories so drink up!

Gratitude

Above picture from www.safiretraining.com 

Gratitude what does it mean exactly?  Well after looking it up the definition given was the quality of being thankful.  I would hope that people are grateful at all times of the year but over Thanksgiving it seems this is a topic we like to discuss.  I personally started a gratitude journal in September and every evening before I go to bed I write down 5 things I'm grateful for during that day.  It really helps you stay positive.  That even on a "bad" day you look back and realize it really wasn't as "bad" as you thought it was.   

So my goal for you write down the 10 things you are grateful for this past year.  I will include my top 10 list below as well so far in the year 2012.

1. My faith and finding a church that helps me grow as a person

1. Starting my own in-home personal training business

2. My family

3. My supportive boyfriend

4. Coaching basketball and being a role model to the next generation

5. Starting to become more involved in stopping the childhood obesity epidemic

6. Realizing everything does happen for a reason 

7. My friend asking me to be her maid of honor at her wedding

8. Going to Arizona this year

9. Outside church services in the summer

10. The privilege to be a teacher even if I chose to only do it for a short time before my real calling emerged. 

Healthy Thanksgiving Recipes

Healthy Thanksgiving recipes where can a person find some?  My favorite website and magazines is called Clean Eating.  If you want a full out guide to what your healthy Thanksgiving meal should look like pick up the latest issue of Clean Eating magazine on news racks now.  That issue has Thanksgiving as well as Christmas meal planning ideas.  Even if you are just looking for a healthy side dish this magazine has it.

Here are some sample recipes you can find in the Nov./Dec. 2012 issue
-Rosemary Roasted Turkey with Porcini Pan Sauce
-Endive Bites
-Butter Leaf Salad
-Pumpkin & Pear Soup
-Spiced Brisket
-Sour Cream & Chive Mashed Potatoes
-Whole Wheat Dressing
-Maple Glazed Carrots
-Lemon Cranberry Sauce
-Individual Apple & Pecan Crumbles

Check out cleaneatingmag.com for a quick look check out the website for a quick glimpse in the magazine.

Living Room Workout!

The season is upon us and boy does it get busy.  How are you going to get your workout in with so little time?  Well you don't need to go to the gym you can just get a quick workout in right in your living room.  You can do 10 minutes at a time if you can't get a full 30 minutes in at once.  Below is a great circuit you can do in your living room without any equipment.  (unless you count your couch or a dining room chair)

Lemon Squeezers (minus the contraption she is in)

1. Push-ups- this can be done on the floor or as shown in the picture if your more advanced put your feet on the couch and perform your push-ups on a decline.  
2. Squats- Have your feet shoulder width apart and squat back with your hips, your weight should be in your heels.  Make sure your knees do not go past your toes.  
3. Up/Down Planks- Start in a low plank on your forearms.  Than proceed to push yourself up into a high plank arms extended straight up and go back down.  You should be on your toes or you can go to your knees.
4. Dips- Use your couch or a dining room chair.  Make sure your elbows go back.  If you have a bad shoulder be careful with this move.  Make sure you feel this in the back of your arms.  
5. Lemon Squeezers- Lying on back squeeze legs and upper body together landing on your sits bones than flatten your back, back to the ground.  Repeat.  To make more challenging do not let legs touch ground. 
6. Reverse Lunges- Step back into a 90 degree angle with front knee and back knee.  Make sure your knee doesn't go past your toe in the front.  
7. Shoulder Push-Ups- With your body in a v-up position hands and shoulder directly below each other.  You don't need to drop your head to touch the ground just a little movement.  

Shoulder Push-ups

*Do 3-4 sets or as many as you can do in 30 minutes-  15 reps of each.  

This will help you keep that rocking body over the holiday rush!

Check out more videos at www.safiretraining.com 

Get your Booty in tip top shape!

How do you work those glutes and get them ready for the winter?  Wait, what the winter, yes I do mean the winter.  We get to where jeans and leggings and you need to get those glutes in tip top shape. Below is a workout you can do to keep those glutes in tip top shape or to work on getting those glutes in better shape.  You can also check out my youtube channel for more information on how to perform these specific exercises. 

http://www.youtube.com/watch?v=y1lojHiJuAc&feature=plcp

Do the following exercises 2-3 sets and 10-15 reps 

1. Curtsey Lunge w/Knee lift- Step behind in lunge position and bring knee up and out to side of body. Keep alternating legs. 

2. Plie Squats w/calf raises- Step feet out wider than shoulder width apart and squat down as you stand up raise up onto toes to get the calves involved. 

3. Walking Lunges- Take a step forward and lunge so your knee is hovering over the ground, make sure the knee doesn't go past the toe and you should have a 90 degree knee bend in both legs.

4. Split Leg Lunges- Put one leg on a couch or stability ball if your balance is strong.  Lunge down so your front leg is bent in a 90 degree and push back up using your glutes.  Make sure you sit down rather than push your knee out wider than your toe. 

5.  Stability Ball hamstring curls- Lying on back, butt lifted in air, abs tucked in tight.  Squeeze heels back to meet butt and push ball back away from body.  As you are doing this your heels are on the ball and than the bottom of your feet are, keep exchanging this position. 

6. Donkey Kicks- On all 4's take one knee into chest and kick it straight back out behind you and lift as high as possible to the sky.  Keep repeating on 1 leg than switch to other side. 

The importance of what you eat a life lesson learned

Today I went to get my resting metabolic rate measured expecting it to be great with no issues.  After all I workout and eat better than the average person.  Well boy was I in for a surprise.  My calorie burn was within the average by 20 calories which is rare for someone who works out 5-6 days a week.  We than looked at the percentage of calories I was burning from fat and it was 19% the average person burns 50% and you want to burn around 75% or higher.  So a whopping 19% is not good at all.

So now I am logging all of my foods and changed the percentage of carbs, fats and proteins I am eating.  If you chart your own you should only be getting 100grams of carbohydrates when on websites it will allow for close to 300 which is much more than the body can process I learned today.  So I thought if my body is this out of whack on my metabolism and I am in the average weight and body fat percentage.  This is a major issue that can be affecting millions of americans and we don't even know it.

So my advice for you would be find someone who can measure your metabolic rate at rest so you do know how many calories you should be eating and of what percentage you should be eating of carbs, proteins and fats.  I was under eating and thought I was eating plenty of food throughout the day. So get your nutrition in check to help change that metabolism it can take months but stick with it, it can be done.  I will be doing it myself right along with you!

Creative Cardio Workout Plans

How many people like to trudge away on the treadmill to get their cardio workout in 3-5 times a week?  The answer, not many. I myself enjoy the treadmill but know I am not the majority on this one.  So what can you do to get your heart rate up to burn those calories without being on the treadmill for hours on end?  Here are some options:

Option 1: Cardio Lifting
*Don't be scared by the title

1. Squats with a shoulder press
2. Step-ups onto a bench with a bicep curl
3. Lunge w/woodchopper
4. SB-V-up pass thrus
5. Up-Down Planks
6. Dips w/toe reach
7. Chest press to a crunch
8. Deadlift to a row

*Repeat above exercises 1 time if you are a beginner, 2 times intermediate and 3-4 for advanced, you want to do 10-15 reps of each exercise

Option 2: Cardio Mix-Ups
*Note this workout is best when the gym is not to busy

1.On cardio equipment of your choice 2 minutes at the top speed you can handle
2. Get off and perform 20 squats
3. On another piece of cardio equipment of your choice 2 minutes at the top speed you can handle
4. Get off and perform 20 lunges
5. Back to 1st cardio equipment 2 minutes at the top speed you can handle
6. Get off and perform 15 jump squats (regular squats if you cannot do jump squats)
7. Side step-ups to bench w/shoulder press- 10 a side
8. Cable Woodchoppers- 10 a side
9. Pull-ups or assisted pull-ups- 15
10. Split Jumps (regular lunges if you cannot do split jumps)- 14

*Repeat above exercises 1 time if you are a beginner, 2 times intermediate and 3-4 for advanced

***Note above workouts are to be performed after a 5-10 minute warm-up and should include a 5-10 minute cool down to get your heart rate back down.

If you don't know what some of the workouts are google the names and it should pop up or check out my website for videos on some of the exercises.  www.safiretraining.com

What should a youth athlete eat?

Benefits of whole grains:
-They're high in fiber, helping us maintain a healthy GI tract
-They're slow to digest, helping us maintain energy levels
-They're loaded with vitamins and minerals, improving our nutrient density
-They're satisfying, helping us control appetite

Food for thought:   If there's a cartoon on the box or package, leave it on the shelf!

*The recommended dietary allowances suggests an intake of 2200-2500 calories for 11-14 year old females and males. 
-The numbers will fluctuate pending activity level

The importance of fiber
-Fiber helps sustain energy over a longer period of time, slows the digestion of food.  It helps lower the risks of heart disease, obesity, certain cancers and diabetes. 

Kids are picky eaters=
1. Make it fun for them- cut up fruits and vegetables in the shape of fun things, tell them about eating the colors of the rainbow.
2. Research suggests it takes about 12-15 times of introducing a new food before a child may truly like or dislike it. Don't stop after 1 attempt.

Protein
1. Protein is crucial for recovery and repair
2. Protein should come from a variety of sources
3. Additional protein can and should be consumed through whole foods. 

Fats
If it's solid at room temperature, ditch it- instead opt for olive, canola, and flax oils, along with raw nuts, avocados, and fish. 
Trans Fats
-Ditch partially and fully hydrogenated oils it is still trans fats even if the label says 0 grams of trans fat.

Benefits of Breakfast
1. Improved cognitive performance
2. Higher test scores
3. Decreased body weight
4. Increased iron intake
5. Increased calcium intake
6. Increased folic acid intake

Breakfast ideas
1. Rolled Oats
2. Cheerios
3. Raisin Bran
4. Bran Flakes
5. Most Kashi Brand cereals
6. Oat Bran
7. Wheatenna
8. Shredded wheat
9. Eggs w/some mixed veggies
10. Yogurt with fruit
11. Fruit and natural peanut butter
12. Raw nuts and dried fruit
**This is not a comprehensive list just simple ideas

**Children should not be forced to eat or clean their plates. Or saying you can't eat dessert unless you clean your plate does not teach the child to listen to when they are actually full and encourages the child to please others and ignore natural hunger cues

Simple Nutrition Tips
1. Encourage higher quality foods
2. Eat Breakfast daily
3. Eat calories, don't drink them
4. Decrease trans fat foods and the intake of high sugar, high fat drinks, snacks, and foods in a general way to improve the quality of the diet, without limiting growth and development.

Food for thought
*Research suggests when children are allowed to be part of the decision making process, they will be more likely to follow through with the outcome because they play a role.  When talking with kids, have them speak up and figure out different solutions together. 

Mineral Needs
1. Calcium- Bone mass
2. Iron- Essential for blood cell formation 
3. Zinc-Hormone production 

Vitamins Under consumed
1. Vitamin A
2. Vitamin C
3. Vitamin B6

How Fluid Losses can negatively impact Performance
1. Increase heart rate
2. Decrease in cardiac output
3. Decrease muscular endurance
4. Increase core body temperature
5. Muscle cramping from electrolyte loss (Sodium and potassium)
6. Decreased Balance
7. Reduced strength and power
8. Heat Exhaustion 
9. Heat Stroke

Primary Fluid
Primary fluid should be water closely followed by skim milk

Halloween Tips Part 2: What can you give to your kids?

Well if you are trying to serve healthy candy options there are a few better options.  Dark chocolate is a better option over milk chocolate though most kids will find it to bitter to eat.  Peanut M&M's are a better option due to the peanuts in them.  Reeses are an okay option due to the peanut butter and snickers are another okay choice due to the peanuts.  There is also a new healthy chocolate option entitled un candy.  It is suppose to have less preservatives and more natural flavors. 

Here is a quick workout for you to do if you consume to many mini-candy bars from your kids.  Below is a mini circuit:  Do the below circuit 10 minutes perform each exercise for 30 seconds and repeat for 10 minutes total.  (20 minutes if you really indulged) 

1. Squats to a push-up

2. Dips with a reach to toe

3. Up/Down Planks

4. 6 high knees to 6 lunges

5. Burpees w/jump at the top 

**This circuit will burn between 100-250 calories pending intensity calorie burn based on a 140lb woman. 

Halloween: Tips for not gorging on all that sugar

I just read Halloween is the 2nd biggest holiday in the U.S kind of crazy.  Well with Halloween comes the candy with the candy comes adults nibbling on their kids treats and kids overeating all the candy how can we stop the monster madness!!

So how can people stop from gorging over all the candy?
1.  The parents can take all of the kids Halloween candy and hide it from the kids and give them 1-3 small pieces a day pending on the age and activity level of the kids.  My parents used to do this to us and we never complained and usually never finished all our candy because we got sick of eating it daily.  This is what you want from kids so they do not become dependent on the sugar.

Now the 2nd part how can the parents or adults not gorge in the candy?  This is going to require some will power.  Think about what you are eating how do you feel after you eat it?  Did it satisfy your craving or just encourage you to eat more?  The hard part is you have to be truly honest with yourself and know what you are feeling.

What does all that sugar do to your body?

There are numerous studies out now looking at what sugar does to the body.  Many have proven that sugar is more addictive than drugs.  So many kids who are used to eating candy everyday will become addicted and want it more as adults.  So my challenge to you can you go for a week without sugar?  Monitor your sugar intake and notice how you feel that week without it.  Do you suffer withdrawal symptoms, crave more sugar?  Take notes in a journal after you make it through that week or two try not to look back as soon as you have sugar again the cravings will come right back.  The longer you can resist the better for your body. 

Part 2 coming later this week- What are healthy alternatives to give to your kids?  What are the "healthiest" candies? What are quick exercises you can do after eating your 13th mini snickers bar?

Working to fight childhood obesity

I recently was listening to Michelle Obama speak and it reminded me about the childhood obesity epidemic going on in this country.   I have not worked as a teacher this last school year but have talked to friends who are teachers.  They are sharing with me the dilemma that is going on in the classroom with students who are overweight.

1. They are getting bullied.
2. They have no energy.
3. They lack self esteem
4. Lack of friends
5. Don't like to participate in gym class

This is not entirely their fault their parents have not educated them to make correct choices.  Now I understand sometimes the parents lack the education themselves.  I have discussed with parents do you know what to feed your kids?  A lot of times they don't know and say there is too much information out there and get overwhelmed.  I understand the confusion and I think it is the job of fitness professionals in the community who have the knowledge to step up and educate society.  So I am asking anyone in the Twin Cities if you want to partake in a movement and want to help let me know.  I am organizing a group who will donate time to help educate families and schools on the proper nutrition and activity needed for growing kids.  Message me below or shoot me an email at safiretraining@gmail.com.

 Thanks and here is to a new movement in MN!

Bucket Lists and Fitness Do Go Hand in Hand

I most recently went through a mini-fitness photo shoot (a sample picture above and one below).  I had always wanted to do one, I guess you could say it was on my bucket list.  I decided to actually make a bucket list.  Now not everything on my list is fitness related but quite a few things are.  I like to be organized so I even organized my lists into I want to do in the next year, next 5 years, 10 years, over the span of many years.  Once I separated my lists I put the next year lists into months.  One of my bucket lists challenges I'm going to attempt to do is run a 10K and the other is doing a fitness show in the bikini category.  My goal is to do one in April.  I'm very excited and will start my serious journey in December.  I will update my progress and workouts throughout the journey.  

So my challenge to you make your bucket list today.  Put things on there that will push you outside your comfort zone.  I have quite a few things I would have never tried but am now excited to, decorating cupcakes, going to a cooking class.  To some that may sounds easy but my food presentation is not always the best.  Get started today and experience yourself in a new light.

How do I lose those last few pounds

I have been asked by many people in the last few weeks how do I lose the last 10 pounds or so.  Well there is no secret weapon but you can do some things daily that will make a difference on the scale to make it budge.  

1. Eat breakfast- You need to make sure you get your metabolism kicking and don't eat doughnuts.  

2. Drink lots of water- Staying hydrated is key make sure you are drinking water instead of eating when you really are not hungry and might be just thirsty.

3. Count your calories- myfitnesspal.com is a great website to use.  You might be surprised at how many calories your consuming or not consuming.

4. Find a workout buddy- Sometimes they help push you to the next level.  Make sure they are a good workout buddy and not just a good friend who really won't push you.

5. Find an accountability partner- Find someone in your life that will hold you accountable for what you are trying to accomplish.  If you tell them what your goals are they can help you achieve them or at least keep you honest.

6. Eliminate bad influences in your life- If there is someone holding you down get rid of them.  Evaluate why they are in your life in the first place.

Interval Training-What is it?

What is interval training?  Interval training is when you are going as hard as you can for a specified amount of time you than rest or have an active rest for a specified amount of time.  See example below

2 Minutes- at 85% of your max heart rate or on a scale of 1-10 you are at an 8.  

1 Minute-at 50% heart rate or on a scale of 1-10 you are at a 2.

*Repeat this for 20-30 minutes.  

Can Intervals be done on any apparatus?

Yes you can do intervals on the treadmill, bike, elliptical, stair master.

I recently went to a fitness conference where I learned the wave of the future of intervals I will share with you the workout below!! I personally tried it and burned 500 calories in the 30 minutes doing the workout so I highly recommend it if you have no heart issues.

3 in 1 workout

*This workout can be done again on any cardio apparatus-I did mine on the treadmill.  Also if you have a heart rate monitor it helps you during this workout.

First 10 minutes:

20 seconds at 95% of your max heart rate 

40 seconds active rest 

Next 15 Minutes:

50% max heart rate the entire 15 minutes

Last 10 Minutes:

30 Seconds at 95% of your max heart rate

90 Seconds active Rest 

*I will write the exact program I did personally for you visual learners (Like myself)

On the treadmill

20 Seconds- I ran at 9.5/10mph

40 seconds- I walked at 3.5mph

On the Elliptical/Pre-Cor

15 Minutes- I kept my heart rate around 65% instead of 50%

On the Treadmill

30 Seconds- I ran 9.5/10 mph

90 Seconds-I walked at 3.5mph 

Burn those calories!!

Fit Gadgets are they worth it?

After coming across a video by Anderson Cooper in which they had wonderful fitness gadgets throughout Americas history I was encouraged to write a blog about some of those products and there benefits (or lack there of).  

Below is the video from Anderson Cooper:

Anderson Cooper-Fitness Gadgets

Some of the products in the video was the lovely face yoga.  I recently saw this being done on a Rosie Pope show well does it work?  I have my doubts, I do remember my mother doing these moves from the lady in Anderson's video.  I would say it is more for sure than actually working it might add a few wrinkles when you have to stretch your tongue out so far, but no data supporting the benefits.  

Riding a horse back and forth side to side well you truly are not doing much of the work you just need to stay on the saddle.  Well you will get a little burn in the inner thighs and core work not enough to benefit you at all.  

Shake weight- Well what does this actually do for you besides make your arm fat jiggle, not much.  Your muscles are not contracting enough or at all to give you muscle growth or even to tone your arms with this weight.  Plus you are burning minimal calories since your heart rate is not going up and you can do this sitting down and you will burn even fewer calories that way.  

So if these quick fixes don't work what does?  Well good old fashion diet and exercise does.  If you need a place to start try hiring a trainer who can set you up with a good plan.  Unfortunately there are no quick fixes and you do need to put in a little effort and sweat to make your goals a reality.  Nothing replaces hard work.   

Pets as workout buddies

If your in a workout rut and you want someone to play with look no further than your dog.  Dogs are great workout buddies they can help set your pace or give you an extra push.  If you like to run your dog can bring a whole new aspect to your training.  For women they can also add a sense of security.  

Growing up I would always take my dog on bike rides with me.  My dog Shadow loved to run along beside me.  He would be very protective anytime we came across a strange dog and make sure the coast was clear for me to bike or run thru.  

Another great reason working out with your pet can be a new adventure in some cities they now have people and dog yoga.  You can actually do a yoga class with your dog.  If your dog is not that well trained it might not be the best option for you.  

So I challenge you if you have not try to go for a bike ride or run with your dog to amp up your workout this week.  If you have a cat this article may not pertain to you :) 

Ladies workout like a guy

A lot of women when we work out are afraid to lift heavy weights because we are going to get bulky.  Well that cannot happen and I'm here to let you in on a secret the guys have the weight room area figured out for the most part.  Ladies we can take a page from their book.  Below I will tell you what we can learn from how a man trains.

1. Women you will NOT get bulky.  

That is the number one fear of my female clients who were never taught how to lift weights or what lifting weights can do for your body.  

Ladies you will NOT look like the above picture contrary to what you believe.  This particular female worked hard for this body and trained to get herself this way it does not come from just lifting 3 times a week for 20-30 minutes.  You have to eat extremely healthy to get this lean and be lifting weights almost daily.  So in a nutshell this is an extremely hard physique for women to get to kudos to those who take the time and dedication to get there, as most will not even come close to that.

2. Lift your upper body ladies.  

Quite a few males lift what we call the beach muscles.  If they take their shirts off they look impressive, the biceps, the chest, abs.  Sometimes they forget the rear muscles groups but we as women will not.  Make sure when you are lifting you don't just lift lower body and work your butt.  Don't forget about the arms.  When women get older they complain about the chicken arms, or waving skin underneath their arms.  Working those triceps helps tone up the backside.  Fun fact the Triceps makes up 70% of the upper arm so work the back of the arm to tone up your arm in general. 

3. Play Games

You will always see some pick up basketball games, football games, soccer or even hockey games in the early mornings or on weekends.  Most of these leagues are adult males.  I know it gets harder for women to be involved in these leagues after kids but tell your hubby to watch the kids for an evening because its your volleyball night.  You get a workout in plus you get to mingle with friends at the same time.  It's a great stress release as well.

4. Be more focused on building muscle than in losing fat

Far to often we are concerned with how much fat am I burning when I'm lifting weights?  I should be doing cardio right now I would be burning so many more calories.  Well actually the more muscle you have the more calories you burn at rest.  So pumping iron and getting stronger will lead to more overall calorie burn in the long run.  So don't be afraid to get in that weight room with the big boys and show them what you can do!

5. I don't know what to do at the gym besides cardio

Honestly this is not just a women's issue but a men's issue as well.  I just had a conversation today with a guy who is doing the same routine he learned in high school because he doesn't know what else to do.  So if your walking into the gym without a plan you probably will throw around a few weights and call it good.  Ask a trainer for help or even hire a trainer if your completely clueless.  You will just get frustrated if you don't know what your doing and want to quit going to the gym.  The trainers are there to help you tell them what your goals are and ask what are some exercises I should be doing to help me reach those goals.  A good trainer will be able to help you out. 

     

Senior Fitness

 No matter your age you can still get a great workout.  I am just starting to venture into senior fitness.  There are so many people who want to stay active and fit but don't know how to go about doing it.  I am here to help you out.  If you personally are not 75+ maybe you have a relative who is and is looking for a workout they can do.  When you get older your fitness goals change.  One of the most important things to work on as you age is your flexibility.  That is something that keeps your body lose and limber.  As well as staying mobile.  Below is a great workout that you or a loved one can do at home with minimal equipment.

*Note this workout can be done while sitting in a chair or standing.

 Warm-Up
*Swimming in place
*Arm above head and stretch to side
*Shoulder Shrugs
*Shoulder Rolls forwards and backwards
*Toe touches
*Legs-Abduction and Adduction- Meaning keeping your legs raised and bringing them together and apart.

Workout with bands
*Bicep Curls
*Chest Press
*Triceps Extensions
*Seated Rows

No bands needed
*Squats while holding onto something sturdy if necessary
*Push-ups onto a wall
*Kayak- Pretend you are in a kayak and paddling-this works your abdominal muscles

Balance
*Stand on 1 leg-you may need to hold onto something
*Kick one leg forwards, back and to the side- you may need to hold onto something here again

Stretch
*Spinal Twist
*Chest Opener
*Triceps Stretch
*Hamstrings- Reach and touch toes