Tuesday, June 25, 2013

Walking workouts


Walking is the new running or so it seems.  Quite a few people do not like to run for various reasons ranging from it is hard on their knees, they don't feel they are in good enough shape, they prefer other ways to work on their cardio capacity, it is boring, and they just flat out hate it.  Well this post today is all about a walking workout.  You can get a great workout by walking if you incorporate some intervals into your routine.  Below are a few great walking workout options based on your current cardiovascular capacity or how in shape you feel you are. 
  
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Workout option #1- Beginners 
  1. Walk at a slower pace to warm-up the body- 5 Minutes
  2. Increase the pace to a brisk walk- 2 Minutes
  3. Walk at starting pace- 2 Minutes
  4. Brisk pace walking- 1 Minute
  5. Walk at starting pace- 1 Minute
*Repeat this cycle for a total of 20-30 minutes based on your time allotted. 

Workout option #2- Intermediate 
  1. Walk at a slower pace to warm-up the body- 5 Minutes
  2. Walk at a power walking pace- 3 Minutes
  3. Walk at starting pace- 1 Minute
*Repeat this cycle for a total of 30-60 minutes based on your time allotted. 

The above interval minutes are just guidelines or suggestions.  You can range your  time spent performing your intervals anywhere from 20 seconds to 5 minutes.  Make sure the pace you choose is sustainable for the time you pick.  For example if you try and do 5 minutes at a power walking pace but start slowing down at minute 3 you might want to change it to 3 minute intervals instead of 5 minutes.  The main thing is to just get moving, don't use your hate of running against you.  Walking is an acceptable way to get a great workout in if you utilize it correctly. 

As always if you want more information check out www.safiretraining.com. 

I'm on vacation next week so will get back to you on July 9th!  Have a happy and safe 4th of July!

Tuesday, June 18, 2013

Take your workouts outdoors


Take your workouts outdoors

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Now that it is finally getting warming up and the sun is starting to occasionally shine it’s time to mix up your fitness routine.  I know I’m not the only one who gets tired of being indoors for their workout 8 months out of the year.  A lot of people get stuck in the what to do outside workout regime.  Most people resort to steady state cardio when outdoors.  There are many other possibilities for yourself to try to give your workout a good boost.  I recently have been taking my workouts outdoors and am loving the variety and change of atmosphere.  My personal favorite outside workouts are interval training, playing tennis, using the TRX and getting in a total body workout.  Below are some great ideas for you to mix up your workouts this summer season to give a little spice back into your workout routine.

Outdoor Workout Ideas
  1. Head to the trails and give intervals a try.  Mix up your pace by going fast for 1 minute than walking 1 minute.  As you get in better shape change your time to 1-5 minutes of a fast pace run and a 1 minute rest. 
  2. Sign up for a 5K and start training.
  3. TRX workouts- see the picture at right.  There are great TRX exercises and workouts check out youtube for great ideas.
  4. Try out an outdoor bootcamp class.  Check your local gyms and papers for classes near you.  You can also check out Hustle & Muscle bootcamp class if your in the Twin Cities area.
  5. Bring your weights outside.  Mix it up and bring a set of dumbbells outside to have the outdoor scenery as your backdrop.
  6. Go for a bike ride.
  7. Break out the rollerblades.
  8. Go for a swim at your local watering hole.
  9. Try a playground workout.  Check out http://safiretraining.com/playground-workout/ for a workout routine.
  10. Take your dog for a walk.  Keep your pooch happy and get an extra workout in for the day by taking your dog for a walk around your neighborhood.
  11. Outdoor yoga.  Head to your local beach, or yoga studio and ask when there next outdoor yoga class is.  Most yoga studios will have connections to point you in the right direction.
As always check out www.safiretraining.com for more information on fitness and nutrition.

Tuesday, June 11, 2013

Clean Eating Summer Foods


Everyone loves a good summer treat with the warmer weather, kids out of school, running from one event to another.  Most people need quick and easy recipes and foods to eat on the go.  I advice all my clients to eat clean.  In case you have never heard of that or need a refresher on what clean eating is below are some guidelines to follow.

  • Whole grain foods
  • Fruits & Vegetables are staples in this way of life 
  • Avoid processed foods as much as possible
  • Eat 5-6 small meals a day
  • Avoid sugar loaded drinks and foods
  • Limit alcohol
  • Stick to proper portion sizes 
So where can you find healthy clean eating recipes for all your summer eats & treats?  Below are two great websites with tons of fabulous recipes.  I have posted 2 recipes below one from each website.  I encourage you to try them! 

The first recipe is a tried and true breakfast treat.  I have many of my clients say they can eat this as dessert it tastes so sweet and is delicious!  The website you want to check out for this recipe is at www.cleaneatingmag.com 


Serves: 4
Hands-on time: 5 minutes
Total time: 5 minutes
INGREDIENTS:
  • 4 medium bananas
  • 2 cups 1% cottage cheese
  • 6 tbsp all-fruit strawberry jam
  • 1/4 cup roasted peanuts, chopped
  • 1/8 tsp sea salt
INSTRUCTIONS:
Peel and cut each banana in half lengthwise. Place 2 banana halves in a shallow dish or bowl (or a deep traveling container if you’re off to work). Using an ice cream scooper, place 1/2 cup cottage cheese over center of banana and top with 1 1/2 tbsp jam, 1 tbsp peanuts and pinch of salt. Repeat with remaining ingredients to assemble 3 more Breakfast Banana Splits. Serve immediately.
Nutrients per banana split: Calories: 255, Total Fat: 6 g, Sat. Fat: 1.5 g, Monounsaturated Fat: 2.5 g, Polyunsaturated Fat: 1.5 g, Carbs: 44 g, Fiber: 4 g, Sugars: 25 g, Protein: 17 g, Sodium: 460 mg, Cholesterol: 4.5 mg

The second recipe is from another favorite website of mine http://busygirlhealthylife.com/ Lori Harder publishes her personal recipes she creates right on her website they taste great and are clean eats as well! 
Summer Kale Salad 
Ingredients
  • 4-6 cups kale leaves, chopped without spine
  • 1 can water chestnuts, chopped
  • Juice of 1 lemon
  • 2 cloves garlic
  • 1/2 cup Asiago cheese
  • Dash hot pepper flakes
  • 2 Tbsp mint, chopped
  • 1/4 cup strawberries, chopped
  • 2 4-6 oz. chicken breasts
  • 1/2 tsp. salt
  • 1/2 cup chopped green onion
  • 1 cup shredded cabbage - purple or yellow
  • 1 cup shredded carrots
  • 1/4 cup pine nuts
  • 1 tsp. garlic salt
  • 4 Tbsp. olive oil
Instructions
  1. In a lightly sprayed frying pan, add garlic and salt. Then sauté chicken, pine nuts and green onion until cooked through or lightly browned.
  2. In a separate bowl, combine kale, water chestnuts, hot pepper flakes, mint, strawberries, cabbage and carrots.
  3. For the dressing, in a blender or Magic Bullet, combine olive oil, lemon juice, 2 garlic cloves, Asiago cheese and a dash of pepper and salt. Blend until smooth and pour over kale mixture. Let set at least 5 minutes before serving.
  4. Combine all ingredients including chicken, and mix well.
  5. Tip: Feel free to do this with shrimp, tofu or just serve plain. It’s delicious!

As always check out www.safiretraining.com  for more fitness and nutrition tips! 

Tuesday, June 4, 2013

Help! I need to lose 40lbs in 4 Months.


We have all been there, I need to lose x amount of pounds by x date.  How do you go about getting there?  Well first make sure you plan ahead.  You cannot lose 40lbs in 2 months and expect not to gain some weight back.  You can lose 1-2lbs a week successfully and keep it off.  If you go much more than that you risk gaining it all back and some extra lbs.  Below are some tips to how to get started on your weight loss goal.

Tips

  1. Make sure you have your date in mind and subtract on average 1.5lbs a week.  That will give you a "number" goal to try and hit.  
  2. Start with 3-4 workouts a week if your not currently working out.  Perform 5-6 workouts a week if your currently active.
  3. Mix it up with weights & cardio- To get the most bang for your buck make sure your working your muscles as well as your heart.  Remember every pound of muscle burns an additional 50 calories at rest.  Extra motivation for you to grab a dumbbell! 
  4. Intervals- When doing cardio make sure you throw in some intervals.  To perform intervals start out at a slower pace than increase to a faster pace.  Repeat this pattern for a total of 20-30 minutes.
  5. Count your calories even if it is just a week- Make sure you are watching your calories.  I always advise clients to log their food for the first week so they can get an understanding of how many calories they actually consume.  My personal favorite online tracker is www.myfitnesspal.com they have a phone app as well. 
  6. Clean Eating- Make sure your eating clean.  Which means make sure your eating non-processed foods.  Look for foods with less than 10 ingredients on the label.  Stick to whole grains, vegetables, fruits & lean proteins.  
  7. Log your workouts- Hold yourself accountable by logging your workouts on a calendar.  You can print off a workout schedule online.  Just google "workout calendar" and print one off to monitor your progress.
  8. Pay attention to more than just your weight- Take your measurements as well.  So as to not get discouraged if your weight is not budging.  It takes up to 12 weeks before you see any changes.  Measure the following body parts monthly- Chest, waist (at the narrowest), hips (at the widest), both thighs, both arms.  
  9. Don't weigh yourself everyday- Your weight can fluctuate 5 pounds everyday based on if your retaining water, needing to use the restroom, what time of day you weigh yourself.  I usually recommend people to weight themselves monthly.  If you can't go that long try bi-weekly. 
  10. Find an accountability partner- Having someone to report to on a weekly basis wether it be online, a friend, relative or personal trainer will help hold you accountable to achieving your goals.  They will motive you to achieve your personal best.  If you feel your accountability partner is not doing that than find a new partner.  
As always look for free videos and workout content on www.safiretraining.com for more information. 

In Good Health,
 Andrea