3 key areas that can alter your health

Motivation can make or break your fitness goals.  Everyday we make choices some are easy, some are difficult.  Some will make a huge impact on our lives others won’t make quite as much of a difference.  What it all comes down to is the decisions soon will form our habits.  Think about it how many times do you get home from work and think what should I have for dinner tonight?  Well if you say I don’t have anything at home I guess I will have to swing by the fast food restaurant again to pick up dinner.  If this is happening night after night you’re forming a new habit and not a healthy one at that.  I want to challenge you to think about these habits & decisions you’re making and how they are impacting your life.  Below are 3 key areas I want you to pay attention to this week and notice how by becoming more present in your decision making practice can really alter your health. 

3 key areas that can alter your health

1. What time should I go to bed tonight- Everyday we make this decision when should I go to bed?  Some people listen to their bodies and go to sleep when they are tired, others try and stay up just one more hour to watch that late night tv show that they could’ve taped and watched at a later date. Sleep will make or break your health.  Think about the last time you were tired and you had the choice at lunch to eat the salad or get the burger & fries, you probably went with the burger.  Then later in the day as you were driving home you drove right past the gym because you mentally couldn’t get yourself to workout.  My challenge to you is to get to bed 30 minutes earlier then you normally do this week, and let me know how you felt the next day. 

2. Should I get the fries or the veggies- The next decision we all make everyday is what to eat.  We are bombarded with food choices daily.  If you work at a large office people bring in birthday cake weekly that you most try and resist, then you go out to lunch and your co-workers say another salad this one time get the juicy steak.  Then you go home and your kids want mac and cheese so you decide what the heck I will indulge just this once.  Forgetting that you have indulged all day long.  Now over the course of time those little decisions add up to inches on your waistline.  If you give into the pushy co-workers, or the friend who just has to have the dessert but can’t eat it by herself you will start to form habits.  These are not the food habits you want to form.  My challenge to you this week with nutrition is to stick up for your healthy ways and don’t give into the temptations when you truly are not craving those items. 

3. I don’t really feel like going to the gym today- The last key area that affects your health is working out.  To many times I hear people saying I was just to tired, to busy, or didn’t feel like working out today.  Again if you start telling yourself it is okay to skip your workout you will accept that and now it is no longer a priority in your life.  If you have to skip a workout make it up.  You should have your workouts planned for the week and if you need to switch your rest day from a Tuesday to the Friday do so but just don’t let yourself off the hook by skipping gym appointments. My Challenge to you this week with your fitness is not to skip the gym.  Make it a mandatory appointment that cannot be missed. 

If you start to make those 3 changes in your life you will notice habits starting to form.  The more you notice how little decisions soon add up to bigger life changes the more motivated you will be to make good choices.  Now get out there are share this message with your friends if you found it helpful and start forming new habits together. 

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How to workout like a trainer

Do trainers actually workout differently then the average person?  Yes and no is the answer.  Most trainers are in pretty good shape and can handle a more intense workout then most of our clients.  That doesn't mean that we don't have our off weeks as well.  When designing my own workout I know what works for me and what doesn't work for me which makes it easier to reach my goals.  I will share with you tips on how to workout like a trainer to help you get results.

 

1. Plan ahead: This is one of the best tips I can give to anyone looking to reach their fitness goals.  They need to plan their week ahead workouts on Sunday before the week starts.  They should know each day of the week what they are going to focus on.  Is it going to be a lifting week, more cardio this week, or maybe you need a few extra days of yoga.  You have to decide what is going to work best for you to do.
2. Intensity is key: People are busy and need to make their workout fit into their day.  The best way to do this is working out hard and with high intensity.  This can be in the terms of weight lifting or cardio.  Either option you want to get your heart rate to get the most out of every workout.
3. Schedule your rest days: When scheduling your workouts into your week you also want to plan your rest day or two.  Knowing ahead of time will help you get your workouts in that you had planned for the week.  This will help you stay motivated to not miss your scheduled gym time.
4. Make time to workout daily: Trainers like to move daily.  They demonstrate exercises all day long then typically have their own workout either before or after training.  Even on days off trainers typically move in some way either by going to a light yoga class think restorative yoga, or maybe do an abs workout that day.  Something that is low maintenance and won't get the heart rate up to much.
5. Lift weights at least 2-3x a week:  Lifting weights is key to building muscle and burning more fat.  The more muscle you have the more calories you burn at rest.  So don't shy away from the free weights area you want to build lean muscle which will help you burn calories not only that day, but the next few days.
6. Set goals: If you don't set goals how do you know what you are training for?  It is as simple as that.
7. Listen to your body: If you have a hard workout planned mid-week but you didn't get enough sleep the night before, forgot to eat breakfast that day and you are feeling run down.  Then swap workouts that week.  Don't push through a workout if you're extremely fatigued and tired.  Just switch to a lighter workout that day or take a rest day if your body is really worn down.

Those are my 7 tips on how you can start to workout like a trainer.  Don't feel like you need to incorporate all of those tips and tricks into your schedule but try and pick one tip that will help you immediately.

As always check out www.safiretraining.com for more fitness tips & inspiration.  Like what you read, share it with a friend and don't forget to sign-up for our bi-weekly newsletter and receive our 6 free reports all about helping you get your ideal body.

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10 things I tell women who are trying to lose weight

1. Don’t get discouraged- A lot of the time when women want to lose weight they want to have lost it yesterday.  With that being said it is very easy for people to get discouraged and quickly.  If you don’t see results that first week a lot of people throw in the towel.  Resist the urge to do so.  Remember the weight your trying to lose didn’t come on in a week and it will take longer then a week to lose it.

2.  Don’t compare yourself to others- When you try and lose weight with another person that might sound like a great idea you have someone to go on this “journey” with you.  But if that person is your spouse they will likely lose weight faster then you which is fine you just have to keep that nugget of information in the back of your head while working out.  If you have a gal pal working out with you and she is doing well and you’re not don’t think that what you are doing is wrong or not working.  You might need to alter your food intake if she is taller then you she can usually get away with eating more then you.  So as a general rule of thumb its best not to compare.

3. Consider your past- When looking to get fit for the future look at your past.  What has caused you to gain weight?  How many diets have you tried over the course of the last few years?  After you answer the tough questions you can gain clarity on the future and help set your goals for your weight loss.

4. Nutrition plays a vital role- If you workout every day and then come home & binge on wine & potato chips, & dark chocolate you probably will be undoing everything you just set out to accomplish.  Make sure you are mindfully watching what you’re eating and not just eating the first food you see after you get home from the gym.

5. High intensity training is the way to go- When you’re at the gym the best thing you can do is perform high intensity interval training which means you are not taking a ton of breaks in between sets, you are lifting heavy weights, getting your heart rate going while lifting.  When doing cardio you are doing the same thing going as fast as you can then resting alternating between that for your workout. For more information on HITT training check out http://safiretraining.com/try-a-little-tabata-in-your-life/

6. Figure out your whys- Why do you want to lose weight?  Have you put on pounds over the course of the last decade or do you always want to lose 10 pounds?  Once you figure out the exact why to weight loss you will have a better understanding of what your true goals & intentions can be.

7. Crunches alone won’t get you that 6 pack- Crunches won’t get you that flat stomach alone.  You will have to do more then just crunches, abs are made in the kitchen.  Plus when looking to get your abs in tip top shape planks are your best bet.

8. Hard work does pay off- Persistence pays off and sticking to a plan will help you lose weight.  The problem with most of us in todays society is we constantly want to change and can’t stick to a plan.  Those who do well with their fitness plans stick to them.  They realize fitness is a lifestyle and its not something that you can do in January then forget about it the rest of the year.

9. There is no magic pill-  Forget about the idea of taking a pill to help you drop 50 pounds, it doesn’t exist.  This is the lazy way out and you have no idea of what those pills do to your heart.  Don’t give in to the propaganda by the companies trying to sell you the magic pill.

10. Find an accountability partner-  Find someone that will help you with your goals, motivate you to workout, and help hold you accountable if you don’t make it to the gym, if you want to eat the heaping plate of fries instead of the broccoli as a side dish. This person can be a friend, trainer, or spouse.

Next time you hear someone say they want to lose 10 pounds give them a few tips and send them over to SaFire Training to sign-up for our bi-weekly newsletters to receive even more fitness tips & inspiration.

In good health,

Andrea

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Pre-Post Natal Fitness Tips

Congrats on your new pregnancy or baby!!  If you are thinking of becoming pregnant this is a great post for you to read or pass onto a friend who is pregnant or just had a baby.  Make sure you listen to your doctors order if you have to alter or stop workouts all together.  Below are basic tips for both pre-post natal fitness tips.

A few of the many benefits of Pre-natal Exercise 

• Increase circulation
• Increase self-esteem
• Improved recovery time
• Decreased fatigue
• Decreased pelvic & rectal pressure
• Decreased depression
• Decreased back pain
• Decreased leg cramps
• Decreased varicose veins
• Decreased swelling of extremities

 

Pre-Natal Fitness Tips

1. Work your core: The core is one area that gets stretched out during pregnancy and needs to be paid attention to the very first trimester.  Two of the best exercises you can do for your core are planks & kegels.  You will want to start those in the first trimester and do those all throughout your pregnancy.  You can do the planks on your knees as you get farther into your 3rd trimester.  The only time you will have to stop is if you develop diastasis recti.  To see if you develop that place two fingers in the middle of your abdomen if you feel a gap or a separation you will need to stop doing core work.  This can also develop post pregnancy.
2. Averages: According to ACE Fitness Pre & Post-Natal Fitness the average weight gain during pregnancy is 27.5 pounds.  The metabolic demands of pregnancy require an average of 300 additional calories a day.  Also according to ACE pre-post-natal fitness the metabolic demands of exercise may add 150-250 calories per day to a women's energy expenditure.  One more benefit of pregnancy usually results in a permanent increase in shoe size.
3. Muscles to be strengthened & stretched: Muscles of the upper back become elongated & weakened, while the chest muscles and shoulders become increasingly tight.  Any form of rows, and back of shoulder exercises should be preformed  throughout your pregnancy.  You will also want to stretch your chest muscles by clasping your arms behind your back, or opening your chest by placing one arm in a doorway and opening chest towards wall.  One of the best stretches for your lower back is to bend over at the waist & place your hands on a couch in front of you and release lower back.
4. Stop lying in the supine position after 2nd trimester: You don’t want to lay on your back during your 2nd & 3rd trimester as the weight of the enlarged uterus can cut off blood supply to the heart.  Side lying exercises are great during the later trimesters.
5. Workout 3-5x a week: You will want to workout 3-5 times a week just like the general population.

Post-Natal Fitness Tips

1. Start doing kegels immediately after giving birth: This is great to help your pelvic floor recover.  After giving birth within the first 24 hours start doing your kegels to help improve & gain back that strength in your pelvis.
2. Wait until you get doctors approval: Make sure your doctor gives you the okay which usually is around the 6 week mark.  You will want to start with core exercises and work your way back to your pre-natal routine.  Don’t expect to be back to your old self instantly it will take time.  While those first 6 weeks after giving birth you can go for a slow gentle walk of 5-10 minutes.
3. Start with your core: Begin where you left off and start with planks, kegels, bird/dogs, & high plank exercises.
4. Invest in a good sports bra: You will be more sensitive at this time and comfort & support is key during postpartum.  Wearing 2 sports bras is also a good idea if you one is not cutting it.
5. Breastfeeding & calories: Breastfeeding requires an intake of an additional 300-500 calories per day.
6. Workout with baby: Now that you have your little one start using your baby as a weight and do your exercises, such as squats, crunches, chest press, lunges, wall sits.

Hopefully the tips will help you have a basic understanding of what you can & can’t do while training during & after pregnancy.  Again if you liked what you read feel free to share it with your friends.  If you want even more fitness tips & inspirations check out www.safiretraining.com.  If you want more information sign-up for our weekly newsletter below in which you will learn even more fitness tips  & inspiration. 

In good health,

Andrea

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5 ways to get back in shape

It happens from time to time to all of us we get out of shape.  Okay maybe not all of us, but if you find yourself feeling a little sluggish these tips are for you.  It has been a rough long winter which makes it tough to go outside right now for the majority of the country.  So if you find yourself on the couch on a Friday night looking down and not loving what you see here are 5 easy steps to help you start back into your journey into a fitness lifestyle.

1. Start Small: Set a reasonable goal.  Such as moving 10 minutes every day this week.  Don't set out to workout for 1 hour 6 days this week.  That is just no reasonable if you haven't been working out.  You will get burnt out in week one and not want to do anything going into week 2.  Plus if you miss one of your workouts you will most likely get frustrated with yourself and call it quits before you even gave yourself a chance. 
2. Switch up your diet:  If you are eating a candy bar every night that is the first switch you can make.  Start with one area in your diet.  If sweets are not your vice maybe it is changing from 1% milk to skim milk, sugar laden coffee to tea, or chips to veggies.  
3. Move with a friend or partner: Make a play date with a close friend to try a new yoga class together, or barre class.  Maybe you and your spouse want to work out together, google gym workouts with your spouse and you will see lots of fun workouts to help break you out of a slump.  Having someone who you have a set date with at the gym will make you less likely to skip your workout session.
4. Workout while watching tv: I was initially going to write workout while watching commercials but with netflix, and tivo, lets be honest we don't watch commercials anymore.  So while watching a           ho-hum show start moving- a few pushups here, squats there, holding a plank, then maybe finishing with some lunges.  Do that for 5 minutes at a time throughout the 60 minute show and you will have a nice little workout completed.
5. Buy a fitness magazine:  There is nothing like a little inspiration.  If you look through the aisles at a local grocery store you will see a ton of fitness magazines as you're checking out.  Next time grab one that looks appealing and dig in.  If you don't know what workout to do or where to start Women's Health, Health, or Shape have some great beginner workouts.  Oxygen & Strong magazines are for the intermediate to advanced fitness levels.  So that is a great place for you to start when looking to motivate yourself. 

Let me know what tips are your favorite to help you get back in shape or if you have other tips that you would recommend, comment below.  As always if you want more fitness inspiration sign-up for our bi-weekly newsletter below.

First Name * Email *   In good health, Andrea

How to recharge your fitness goals for spring

This winter has been long for most of the country.  With a long winter comes resolutions going kaput and peoples bodies not being as strong or tight as they would have wanted.  With spring in the air comes shorts season, tank tops and dresses.  Spring break is also right around the corner if not already happened for people and swimsuits are usually inevitable.  So if you need to revamp and recharge below are wonderful tips to get you on the right track.  Remember there are no quick fixes but you can get yourself on the right track for summer.

Recharging for springtime

1. Start planning for summer: What do you want this summer?  Is it tight abs, toned legs, or maybe a new routine outside.  Try and figure out exactly what you want out of your workouts this summer.  Yes it might seem early but the earlier you plan the better prepared you will be to reach your goals. 

2. What do you want to accomplish: Now that you have decided what you want for summer, what do you want to accomplish?  Do you want to try swimming lessons, take a vacation to a yoga retreat, run a half marathon?  All of those things should be planned ahead of time.  So mark those dates on your calendar so you will be able to organize your goals around those dates.  You will want to invest or create the right program to make those goals happen.  

3. What haven't you tried: Is there something on your bucket list that you didn't get to over the winter.  Did you want to try a yoga class but didn't get the chance, what about a dance class, or pilates?  Make a list of 5 classes, new workouts, or fitness trends you want to try this spring.  I am a huge fan of scheduling things so make sure you put it in your calendar so you know you won't miss it.

4. Take yourself outside: With the outdoors starting to warm up taking yourself outside will help rejuvenate yourself and help you reach your fitness goals.  Take your run outside, not a runner then hit up the walking trails.  Maybe you just want to play a game of golf, or tennis instead.  Do something to get a little fresh air and natural light, that always puts people in a good mood.    

5. Sign-up for an event: There is nothing to help you get back into the routine of things then to start training for something.  It can be a 5k, 10k, triathlon, swimming event, tennis or golf tournament, or any other sporting event that will motivate you to keep up with your fitness routine.

Those are just some tips to help you jump back into your fitness goals.  This time of the year gets tough for many people to stick with their routine so trying something different, or setting new goals will help you reach your fitness goals for the upcoming season.  If you're looking to receive even more fitness inspiration and tips sign-up for our newsletter below.

First Name * Email *   In good health, Andrea