Banging Body Part 1

This year I'm trying something a little different for my own personal fitness goals and wanted to share with you the steps I'm taking to make sure 2014 is the year of my fitness dreams!  I have broken down my year into 4 quarters and will focus on each quarter as an individual.  In my post I have shared with you the set-up I'm doing for my first quarter January-March.  This year I want to focus on feelings because as we strive to reach our fitness goals truly we are looking to feel a certain way not just to hit this ideal weight, body fat percentage or run a race.  Usually we have a feeling behind the need for those goals.  So as your working on your own fitness goals for the next year think about not only what you want to accomplish but how you want to feel.  This is part one of the banging body series that will be coming throughout the month of January.

To really start your year off right begin my creating a spreadsheet or if your still a paper, pencil gal write your goals down in a chart format.  In the middle record your big goals for the next few months,in the column on the far left write down your ongoing tasks to reach your goals.  These can be small tasks that will help you reach your overall main goal.  Below that are 1 time events to really set yourself up for success record what date you will accomplish your goal.  On the far right record the purpose of your ongoing fitness plan.  So the why behind what your doing in your action plan.  If you don't know the purpose behind your madness it will probably not be accomplished.  So dive into your new year by setting realistic and measurable goals, don't be afraid to put yourself out there.

If setting goals still makes you sweat and you don't know where to begin below is a calendar to get you through January.  There are fun little challenges combined with fitness & nutrition ideas to help you start 2014 off on the right foot.

If you like what you read and want to get even more fitness tips sign-up for our bi-weekly newsletter that will keep you up to date on everything fitness, nutrition & motivation.

In good health,  Andrea

Tips for losing the last 10 pounds

As we are on the brink of Christmas Eve I thought I would reflect back on the year that was.  Plus next week I have week 1 of Banging Body a 4 part series.  So I looked through my old posts this year and picked out my 4 most visited blog posts and one of my personal favorites.  So below I present to you the top 5 fitness posts of 2013.

 Top 5 Fitness Posts of 2013

1: How I lost 40lbs & kept it off

 

2: Healthy Peoples, Healthy Habits

3: Tight toned legs

4: How to uncover those abs

5: Five Tips from Downton Abbey

Thanks so much for everyone who enjoys SaFire Training and the content we put out.  It is our goal going into the New Year to bring you more video workouts, motivational content & nutritional information.  That is my focus in the next year with SaFire Training to really hone in on the 3 aspects of fitness that I see are key for people: fitness, nutrition, & motivation.  Have a wonderful holiday season to you and your families.

In good health,

Andrea

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Tips for losing the last 10 pounds

Vison boards, SMART Goals, Inspiration- Oh my!

With the year winding down quite a few people are focusing on their 2014 goals.  As one of my clients said 2014 has a much better ring to it then 2013 does.  So depending on how your year went you might feel the same way.  So with a new year approaching what are your goals?  Don't go another year without putting goals on paper.  As I was telling my guy if you don't have goals where are you going in life?  How do you know you ever reach that destination?  I feel quite a few people live each day on a hamster wheel not really focusing on achieving something.  The achievement doesn't have to be something huge it can be something as simple as saving up to buy a new ipad, or learning how to snowboard, taking that trip to Sweden that you always wanted to do, maybe its losing those last 10 pounds & keeping them off.  Whatever you're striving for write it down and post somewhere you can see it daily.

I have recently read a book entitled Desire Map by: Danielle LaPorte it really is a wonderful book if you want to get down to the nitty gritty of writing goals.  Every goal she records she records how she wants to feel next to it.  So she is not only striving towards a goal but recording how she wants to feel when she achieves it.  She makes a great point of saying its the journey to the goal that will make or break achieving the goal.  If the journey is awful & tortures one how likely will they meet that goal?  Most likely they will quit that experience and forget about it & throw in the towel on goal setting, saying it doesn't work for them.  So when you tie a feeling to the goal really focus on that feeling because that is what you are truly striving for not the goal itself.  You feel the goal for example going to Sweden will make you feel excited to fill a childhood dream.  This is what you are remembering while you're saving money from every paycheck to attain your goal.

Finally when setting any goal or working on your vision board follow the SMART acronym.

 S-specific

M-Meaureable

A- Attainable

R-Realistic

T- Time

 Make sure you have recorded a date with all you're goals and not just said you will learn how to snowboard in 2014.  Try and be specific such as By March 31st, 2014 I will have learned how to snowboard and feel overjoyed at the fact that I tried a new sport.  In that example you have the date listed, what your goal is and then finally how you would feel after achieving that.  So give smart goals a shot in 2014 try a new goal setting procedure to help you reach whatever goal you set out to achieve in the upcoming new year.  

As always check back every Tuesday for new blog posts and sign-up below to be on our newsletter list in which I give out fitness tips only to my subscribers.

Tips for losing the last 10 pounds

In good health, Andrea

A huge part of my youth and 20's was spent either playing or coaching basketball.  One thing I have learned from playing and coaching is you get to be in phenomenal shape.  Some people only like to play sports to workout because it is more fun for them.  Others prefer to not spend hours on the treadmill because their knees are not what they used to be from all the years of playing sports.  So what is someone to do when they want to play a team sport but either don't have the opportunity to do so?  Here is a great basketball inspired workout to help motivate you to get back in the game!

Basketball Inspired Workout

Repeat 1-3 times

1. Side Shuffles-  This is where you shuffle between two cones or lines staying low in a squat position.  Move as fast as you can.  Note you don't have to touch your hand to the ground, your foot is fine. 
2. Push-ups- Most people know how to do a push-up just remember to touch your chest to a tennis ball on the ground & push yourself back up. 
3. Wall Taps- Jump upwards to the top of a doorway as you are trying to hit a certain mark.  Quick hops up and down will not only get your heart rate up but work those legs. 
4. Wall Sit- Lean your back against the wall and legs bent at 90 degrees and hold up to 1 minute. 
5. Spiderman Crawls- March the hands out in front of the shoulders as you bring one foot up to arm pit.  Then walk the other foot forwards as you slide upwards.  
6. Killers- Find 4 sets of lines to run between or walk quickly between if your not a runner anymore.  You will run to the first line then run back to your starting point.  Then run to the second line & back to starting point, then 3rd line & starting point and finish with your 4th line and run back to the start.  Repeat this pattern 1-5 times if you wish. 
7. Walking Lunges- Perform a lunge making sure you knee doesn't go past the toe & walk the other foot in front.  Keep walking forwards making sure you hit the 90 degree mark with both legs.
8. Speedy Feet to Burpees- Moving your arms back and forth, start moving your feet staying on your toes every 5 seconds perform a burpee dropping your chest to the ground and then jump your feet to your hands & jump back up to your toes.  Perform speedy feet again for 5 seconds then back to burpees.
9. Tabletop Crunches- Lying on back legs in tabletop crunch upwards working abs & slowly lower back down.
10. Plank- Hold body in plank position on forearms & toes.  Squeeze your glutes & hold 20 seconds-1 minute.

Pyramid

*Repeat round 1 of each exercise for 20 reps, repeat round 2 for 15 reps and finish round 3 with 10 reps

1. Jump Squats- Squat low & jump upwards to toes & end back in squat form. 
2. Plyo-Push-ups-  In push-up position perform push-up down on your up position push body upwards into air clap if you want and repeat another push-up. 
3. Split Jumps- In a lunge position jump up & switch other leg in front.  Trying to stay low keep alternating legs into lunge position.

You can do this workout if you want to harness your inner athlete once again.  Though after doing the workout you might remember your glory days slightly differently and realize your current workouts are suiting you just fine.  If you were an athlete you will remember the practices where coach was having a rough day and you ran and ran and ran.  So if you need that extra push think about hiring a trainer they will give you that extra umph when you think you have hit your last leg.  Good luck and have fun with the basketball inspired workout!

If you like what you read and want to sign-up for the newsletter which I have even more workouts & recipes for free sign-up below.  Don't worry I only email you once a week, I promise.

Tips for losing the last 10 pounds

In good health,

Andrea

5 fitness tips you can learn from Downton Abbey

For those of you who know me you know that Downton Abbey is my new favorite show.  Yes, I'm just getting on the bandwagon now.  It really happened by accident, I had a free trial of amazon prime and it recommended that I watch Downton Abbey.  I thought sure lets give it a shot.  Well after the first few episodes I was hooked.  For those of you who are thinking how does this relate to fitness well below are the 5 tips that I have learned from watching Downton Abbey that we can apply to our own lives.

Downton Abbey Fitness Tips:

1. Go outside:  You will see various characters going outside taking a walk with a friend, or walking their dog, or even walking with their spouse while hunting.  The characters enjoy getting a bit of fresh air.  Notice you never see them going for a run or on a strict routine they just move everyday.  
2. Hire someone:   The "upstairs" folks have the "downstairs" folks at their disposal.  They help make their life easier, just like a personal trainer does for someone.  A good trainer will not only give you a great workout but plan out what your week or month will look like in advance.  Unless you are a movie star you probably do not have the disposable income to have a trainer with you 24/7 such as the Downton Abbey characters would.  That doesn't mean you can't utilize their expertise and motivation to help you reach your fitness goals.
3. Plan your meals in advance:  At Downton Abbey the "upstairs" folks never have to think about what to eat each day.  They are served by Mrs. Pattimore & her kitchen staff.  The only one doing the meal planning is Mrs. Pattimore.  Now unless you can afford a full time cook you are probably the one creating the menu and cooking everyday.  While, take a page from Downton Abbeys book and plan ahead for your weekly meals.  Not only will that save you time on a day to day basis but it will also help you eat healthier.
4. Socialize with friends: It seems that Lord Grantham is always having friends over for dinner or visiting his friends in their castles.  One of the key things about becoming & staying healthy is having a good network and supportive friends & family around you.  Not only does Robert & Cora open their home to friends & family they stick by each during the tough times, for instance the end of season 3.  Socializing with friends also makes working out more enjoyable knowing you have an accountability partner waiting for you at the gym each day.
5. Don't over indulge: It is never lady like to overindulge in Downton Abbey.  The females are to know their limit when it comes to alcohol consumption and never want to appear intoxicated.  This is a good rule of thumb when your having a glass of wine to wind down from your week.  Remember one glass of wine for females & two for males have health benefits over that amount do more harm than good to the body.  We all saw Mr. Molesley dancing up a storm at the end of season 3 in Scotland you don't want to be that guy or gal.

As you can see there are many great health tips we can learn from watching Downton Abbey.  The characters have the right idea of what it means to be healthy and act accordingly.  We just have to look a little outside of the box to catch all of the health benefits they are offering to us.  Can you think of another health tip you that Downton Abbey teaches us?  If so comment below. As always check out new fitness tips & inspirations that I only share with my readers each Wednesday.

Tips for losing the last 10 pounds

The Living Room Workout

This time of year every thing gets hectic;  malls are crowded, gyms become crowded during the prime time hours, you feel as if you have 100 different things you need to do each day.  So squeezing in your workouts can be quite challenging.  You want to go to the gym but realize by the time you park your car, change in the locker room, find the equipment you want to use, you only have 20 minutes to actually workout.  What's a busy gal to do?  While take that workout inside.  You don't need a lot of fancy equipment to get in a good workout in the comfort of your own living room.  I have provided two great workouts for you to try when you're in need of a workout and need to do it at home.  Both workouts can be done in 30 minutes or less.

Workout # 1

*Perform each exercise for 1 minute, you can rest 30 seconds in between each exercise or perform workout without any breaks.  Repeat this routine 2-3 times.

1. Squats  
2. Walking Lunges
3. Push-ups
4. High Plank w/knee drives to elbows
5. Tabletop crunches
6. Side Plank with crunches
7. Reverse Lunges
8. Dips on chair
9. Side Lunges
10. Up/down planks

Workout #2

*Perform each exercise for 1 minute, you can rest 30 seconds in between each exercise or perform workout without any breaks.  Repeat this routine 2-3 times.

1. Mountain Climbers
2. Knee Drive to downdog
3. Frogger Jumps
4. Squat Jacks to Burpees
5. T-push-ups
6. Skater Lunges
7. Triceps Push-ups
8. Side Lunge with leg lift
9. Side Plank with knee drives
10. Squat Thrusters

The first workout is good for a strength based routine if your looking for more of a weight routine.  The second workout is a combination of strength and cardio which will increase the overall calorie burn.  Let me know how the workouts go via facebook!

In good health,

Andrea

Stress Free Meals

We all are busy and the last thing we want to do at the end of a long day is to cook a meal.  Let alone a healthy one if we haven't properly snacked throughout the day.  Well below are some great recipes to help you achieve your clean eating lifestyle and not have to spend hours in the kitchen.  One of my favorite tools to use in the winter months is my crock-pot.  I love to throw meals together and let it sit all day and come home to a freshly cooked meal.  One thing that is nice about crock-pots is it's hard to go wrong in what you put in them.  This past weekend I cooked recipe #1 & 3 both turned out wonderfully.  The pineapple chicken slow cooker recipe was a little easier to cook then the baked ziti that had a little more prep.  So below are 5 great recipes for you to try on a cold winter night.

Recipe #1

Light pasta bake

Click below for the recipe! 

http://www.taylormadebytaylorbee.com/2013/02/light-pasta-bake-with-chicken-sausage.html?m=1

Recipe #2

Southwestern Flank Steak 

By Cara Lyons

Click here for the recipe.

Recipe #3

Slow Cooker Pineapple Chicken

Check out more recipes at http://www.thegraciouspantry.com/clean-eating-crock-pot-pineapple-chicken/

Recipe #4

Chicken Cacciatore

By Cara Lyons

Click here for the recipe!

Recipe #5

Slow Cooker-Honey & Garlic Chicken

http://www.justataste.com/2013/09/slow-cooker-crock-pot-honey-garlic-chicken-recipe/

In good health,
Andrea

How do I know which fitness dvd to purchase or to workout with?

There are so many fitness dvd's & youtube videos out there now how do you know which one is right for you?  Well trick question, kind of.  Which ever workout you feel motivated to do, which ever instructor you feel you have a connection to and whichever workout makes you feel like you did something.

Most everyone is familiar with the Jillian Michaels, Tony Horton (P90x), Insanity options but there are other great instructors that you might not have discovered yet.  If you go to youtube and search whichever program or fitness inspiration you feel motivated to do that day you will find thousands.  Just because the more famous people pop up first does not mean they are the best for you.  Scroll down and see what other options tickle your fancy.  You might find a fitness pro who lives in a different state or country then you but is fabulous at what they do.

I personally have found many good instructors this way.  I am a fan of http://www.bodyrock.tv/ for those of you looking for more of an intense workout at home.  I discovered them on pinterest of all places.  So if you keep your eyes open you can discover fitness professionals all around on non-traditional fitness platforms, such as pinterest, instagram, and facebook.

I would highly suggest for you to keep looking if you haven't found that instructor or program that you can do at home.  We all have those days where we want to workout but don't want to go to the gym.  That is when you get on youtube and see what you can find.  You might be surprised and what you discover & find a new workout routine that you fall in love with.

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

In good health,
 Andrea

What it takes to stay motivated

Studies show if your intrinsically motived your more likely to stick with your workouts.  To be intrinsically motivated there are no outside factors contributing to your fitness or goals you have.  You are truly intrinsically motivated if you enjoy working out and would do so even if there was a "pill" you took to get the results you want.  Many people are not intrinsically motiavted so whats a gal suppose to do?  Well below are some tips if you feel yourself losing your mojo for working out.

Motivation Tips

1. Set exercise goals: Each month set new SMART goals.  A smart goal is specific, measurable, attainable, relevant & time bound.  So don't just say I want to lose some weight- say how much and by when.
2. Find an accountability parter: Find a friend or someone at the gym who you think would hold you accountable to your workouts.  Everyone needs that person who will help them workout on a rough day.  They don't feel like going but they know that person is counting on them to.  That is why bootcamp & having personal trainers are important.  A good instructor & trainer will care when you are there and when your not.  They are there to help you succeed.
3. Have a positive attitude: Sometimes looking at your attitude and the energy your putting out there is all it takes to change your thoughts & mind.  Feeling like you enjoy working out is sometimes the first step in taking your fitness to the next level.
4. Find something you enjoy: There are tons of different classes, workout crazes & equipment out there.  You are bound to find something you like and may even love.  Even if its just walking that is always a start.  There are tons of classes and trainers out there that will help you find your niche.  Just don't give up and say working out is not for you.
5. Write down your workouts: Put your workouts into your calendar, and plan for those during the week.  A lot of time people lose motivation because they didn't plan.  They get frustrated with themselves because they told themselves they would work out but never said when, what day or what they were going to do during their workout.  So plan ahead and make time on Sundays to map out your week.
6. Create a motivation board: Cut out pictures of people who inspire you, what your goal of working out is, positive words, emotions or anything else that will help get you to the gym.  Creating a vision board helps you stay in tune with your goals & gives you that extra "should I really have that second cookie, drink or helping of food" voice in your head as well.

Follow those tips and before you know it you will be motivated to keep your routine even over the busy holidays which are quickly approaching.

As always check out www.safiretraining.com for more fitness tips & tools for everyday use.

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.