Beat those post wedding blues: Fitness style

Since wedding season is winding down some people are still trying to recover from all the planning, prepping & stress of planning a wedding.  You might be looking at your new spouse saying now what.  You don't have a major goal to plan and your into the reality of daily living with each other.  Which is what the wedding was all about anyways.  So now is the time you want to start your workout routine.  There are many options available to both of you.  It depends on your goals & if you like working out with each other.  Below I will give tips on how to get into that lifelong fitness routine, while at least until kids come into the picture if that is your next goal.

Tips on working out with a new spouse

1. Decide if you want to workout together- Some couples thrive with a workout buddy while others clearly are not on the same workout page.  He wants to get huge muscles you prefer a yoga class.  If you really want to workout together but not doing the same thing try finding a class at the time he is at the gym and meet after the class for a smoothie or stretch together.  

2. What is your workout routine? Do you plan on working out at a gym or do you want to stick to a home routine.   That will be a factor in what both of your goals are.  Do you need to buy a treadmill or heavy weights if he wants to lift at home.  Both have pluses and minus decide what works for you. 

3. Do you want to workout in the morning or after work?  If your waking up at 5am and your spouse is doing an evening workout make sure you still have time for each other built into your day.  If your doing workouts opposite of each other most likely the early bird will be going to bed shortly after the evening workout spouse is coming back from the gym.  So make a plan that you both can stick to and have that togetherness time. 

4. Support each other- If one of you is into working out and reaching your goals and the other is not make sure your still supporting the others lifestyle & goals.  If you don't want to workout but your spouse does make a healthy dinner for them to help them support their goals.  Have healthy snacks in the house don't bring in your spouses favorite treat if you know they are watching what they are eating.  Be there biggest cheerleader.  

5. Don't force your partner into a workout- If your partner doesn't want to workout and absolutely hates it, you nagging them about getting into a routine will not help the problem.  Let them see you getting results and having a positive attitude towards working out.  This might eventually have them coming around they might slowly start with push-ups at home then ask about a gym membership.  The main thing is don't throw it in their faces, by saying I told you so.  This will make them go back into the no working out isn't for me after all camp.  So stay positive and encourage them if they have a change of mind. 

6. Have fun- Most of all make working out fun.  There are always new trends in fitness find something that works for you and stick to a routine.  The main thing is knowing you have each others backs and your there to encourage & motivate never to knock down and insult them for what they are trying to achieve.  

As always check out www.safiretraining.com for more fitness tips & inspiration. 

Pre/Post Workout Snacks

One question I get asked quite a bit is what to eat before and after workouts.  My answer depends on when your working out and what your workout will be.  If your going to be getting up for an early morning workout before work some don't need anything to eat while (what I personally do) or others a light snack such as a banana or apple.  If your working out after work you defiantly want to make sure you fuel your body.  If you haven't eaten anything since your lunch break most likely your workout will not be as strong as it could have been with the proper fuel.  With that being said enjoy the variety of snack options below.

Pre Workout Snack Ideas

Banana

Trail Mix (Homemade is healthiest) 

Peanut Butter with banana slices on toast 

Apples & almonds 

Pear & raisins 

Yogurt if you don't have digestion issues 

(Above protein cookie) 

Post Workout Snack Ideas 

*General recommendation 2:1 carb/protein intake

*Take 1 food item from each list

Sample Carb foods

1 cup of juice 

1 piece of fruit

1 bagel

2 slices of bread

1 cup of most cereals

1 large baked potato

2 cups of milk

1 cup of rice

1 cup of corn

1 cup of squash

2/3 cup of dried beans

Sample Protein foods

3 eggs or 6 egg whites or 3/4 egg substitute 

2 cups of milk

3 cups of soy milk

3 cups of yogurt

3/4 cup of cottage cheese

3 ounces of chicken, fish, pork or beef

3 ounces of cheese (not cream cheese)

6 tablespoons of peanut butter

 *Combination of both: A good protein shake

As always check out www.safiretraining.com to sign up for our newsletter  and receive even more fitness tips.   

21 Day Challenge

Today started SaFire Trainings 21 day challenge!  What is it you say?  Well this challenge is meant for you to have fun and enjoy new experiences.  Each day for the next 21 days there is a daily challenge meant to help you enjoy life, relieve stress and schedule some me time back into your life.  Everyone is always go, go, go nowadays they don't stop and smell the roses.  So this challenge is meant to make you slow down, enjoy life and do it with a community of like minded women who want to experience the same results.  Below is your day by day guide on how to complete the challenge and enjoy the community of women who are experiencing the fun for themselves.

www.safiretraining.com  

Interested in joining our free 21 day challenge all you have to do is post a photo to instagram or facebook with the hashtag #safiretraining doing the challenge of the day.  The challenge starts Oct. 16th and runs for 3 weeks, everyone wins since the challenges are meant to get you out of your comfort zone & reward yourself throughout the process. Week 1  Day 1 Wednesday, Oct. 16th: Try a new recipe today Day 2 Thursday, Oct. 17th: Read a for "fun" book 20 minutes today Day 3 Friday, Oct. 18th: Make or cook something from your pinterest board no pinterest board create a Fall craft of your choice Day 4 Saturday, Oct. 19th: Head to a pumpkin patch Day 5 Sunday, Oct. 20th: Enjoy breakfast in bed Day 6 Monday, Oct. 21st: Enjoy a cup of tea or coffee Day 7 Tuesday, Oct. 22nd: Create a vision board of your fitness goals Week 2 Day 8 Wednesday, Oct. 23rd: Plan your weekend today Day 9 Thursday, Oct. 24th: Smile at a stranger today Day 10 Friday, Oct. 25th: Enjoy a date night with a friend, significant other, child or parent Day 11 Saturday, Oct. 26th: Get a outside run in.  Bonus points for a monster or zombie run this weekend! Day 12 Sunday, Oct. 27th: Recover from your run with a manicure or pedicure today Day 13 Monday, Oct. 28th: Try a tabata workout today.  Here is a link to one http://safiretraining.com/video-workouts/ Day 14 Tuesday, Oct. 29th: Enjoy a pumpkin spice latte or apple cider Week 3  Day 15 Wednesday, Oct. 30th: Go to a yoga class today Day 16 Thursday, Oct. 31st:  Dress up in a Halloween costume today.  Don't forget to post your photo to our Halloween costume challenge. Day 17 Friday, Nov. 1st: Have dinner & drinks (can be water) with your gal pals Day 18 Saturday, Nov. 2nd: Go dancing (even if you have two left feet) Day 19 Sunday, Nov. 3rd: Get a facial Day 20 Monday, Nov. 4th: Have a breakfast shake Day 21 Tuesday, Nov. 5th: Do your favorite workout today The goal of the contest is to have fun!  Feel free to share this challenge with friends and enjoy the 3 weeks of bliss.

Meal Prepping and why you should do it

How many of you have come home from a day of work and looked in your fridge and realized you have nothing to eat?  What about when you head out for a long day and you forgot to pack a snack?  I'm sure most of you have been there done that.  Heck, I just did it yesterday!  I didn't make time for meal prepping this last weekend and it left me unprepared for my week ahead.  I personally try to do all my prepping on Sundays than again on Wednesday evening if I need more to make it through the rest of the week.  Why is meal prepping so important and why should you do it?  While it not only helps you eat healthier it also saves on time during your busy week.  Think about most of us have a day where we have a few hours we could spend cooking a meal or two for the upcoming week.  Instead we might spend that hour in front of the tv my suggestion if you really have to watch that tv show meal prep with it going on in the background.  Most tv shows are not that deep that you have to throughly watch to understand what is going on anyways.  

Below are some meal prepping tips to get you started on your new fond habit.  Remember habits come after you consistently perform an action.  So if you do it once than by pass it the next week it will just make it that much harder when you try again the folowing week. 

Meal Prepping Tips

1. Have a set day of the week:  Look at your calendar and decide what day(s) work best for you to meal prep that week.  I like to indulge my sunday afternoons as my meal prepping day.  I usually will cook a meal or two and a snack such as homemade granola bars. 
2. Have a menu prepared: Don't just go to the grocery store and randomly pick food items.  Open up your cookbook or your pinterest boards with those clean eating foods you have saved.  It doesn't take to long to write out a grocery list of items you will need that week.  
3. Cut & wash your fruits & veggies: Right after you get back from the store cut up your veggies & fruits.  That way you will store them and can easily access them when you need them in a pinch.  Personally when I don't do that I know I usually end up throwing out the celery I never cut up or carrots I never washed.  
4. Prepare with a friend: If meal prepping bores you to death have a friend come over if you have a big enough kitchen and prep together.  You will have a few laughs and enjoy each others companies and get yourself prepared for the week ahead. 
5. Know what you won't eat: I'm guilty of this I buy peppers and an onion that my recipes call for but am not a huge fan of either.  I usually toss them out or pick them out of my foods.  Why do I buy them?  Just because the recipe calls for it or your trying for the umpteenth time to try that food item doesn't mean you will like it anymore.  Save your money and go with foods you enjoy. 
6. Stay away from the processed foods as much as possible: I know it is easier to buy a box of granola bars than to make them, but most recipes are quite simple.  Resist the urge to grab the sugary granola bars with 10+ ingredients and go for the homemade ones.  If you are in a pinch the new Larabar Uber are your best option and have only natural ingredients.  

The main goal is to plan ahead remember if you fail to plan you plan to fail.  

As always head to www.safiretraining.com for more fitness & nutrition tips and inspiration.  Plus join us for the free 21 day healthy from the inside out challenge.  More information at www.safiretraining.com

In good health,

 Andrea 

Get your workout in while watching the big game

Since we are in the 2nd month of football season some of you might be tired of watching your team okay especially if they are 1-3, cough, cough the Vikings.  So your significant other is watching the game you want to spend time with them but get a workout in what's a girl to do?  I created a workout to keep you entertained and you will be watching the game with your other half.  Below is the game day workout.  You can do this workout for half the game, the entire game or just pick which quarter you want to get your workout in during.

Game day workout

1. Every time a team scores a touchdown: 10 push-ups

2. Every time a team scores a field goal: 10 squat thrusters

3. Every time a player runs out of bounds: 10 jumping jacks

4. Every time they show a head coach on TV: 10 burpees

5. When you see someone celebrate a touchdown: 20 mountain climbers 

6. When there is a turnover (interception or fumble): hold a 30 second plank

7. When a quarterback is sacked: 15 double crunches

8. If there is a safety during the game: 100 butt kicks 

If you don't know what these terms are ask your significant other or listen for the answer to say them during the game.  Let me know below if you try the workout out and if you have any tips to add to the workout.  You can modify and have different exercises for different teams but I tried to keep it simple so you can get in your football watching groove.  

As always check out www.safiretraining.com for more information and sign up for our newsletter to get even more fitness tips.

In good health,
Andrea