Is alcohol keeping you from losing those last 10 pounds?

It's Friday night you've had a long week and you reach for that bottle of wine?  Before you know it the bottle of wine is gasp, empty!  Well there went that diet as you were consuming that wine you had an extra piece of pizza and then a cookie or two and before you know it you've consumed over 1000 calories!  Saturday rolls around you have a slight headache and just feel like sleeping in.  There goes that gym date you said you were going to do in the morning.  Then later in the day your friend says hey lets meet up for a few drinks.  Before you know it you just repeated Friday night all over again.  You miss your Sunday workout and take a nap later in the day.  Then Monday comes around and your back on your strict clean eating plan.  You might have an occasional drink in the week but nothing major.  Is this cycle going to make you gain weight?

Well over the course of many months yes this will add up on the waist line.  This is not the healthiest lifestyle to lead.  Does this mean no alcohol ever?  Well no I typically tell clients 3 drinks or under a week to keep yourself in decent shape.  So when it comes time for that night out really think twice about how much & what your going to drink.  Those sugar laden drinks can really cost you your fitness goals.  So when you look at your fitness goals and think is alcohol keeping you from losing those last 10 pounds?  Look at the checklist below to help you keep your waistline in check.

Keep things in check, checklist

• Have fewer then 3 drinks a week
• Get out of the habit of drinking mid-week
• Don't get in the habit of splitting a bottle of wine with your spouse on a nightly basis
• Keep to drinks without added sugars.  Think water or soda water
• Wine & dark beer do have health benefits
• Understand a serving size a large glass of wine is actually 2-3 drinks
• Watch what you eat when you indulge in a drink

Start with one or all of the steps above to keep yourself from gaining weight and in the end hopefully losing a few pounds as well.

In good health,

Andrea

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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

Don't forget to sign-up for our bi-weekly newsletter so you receive information that only our subscribers receive and receive your free gift on tips for losing the last 10 pounds.

Tips for losing the last 10 pounds

Slammin 6 Pack

Everyone is looking to get a 6 pack right before summer or perfect the one they have (I am no different).  So below I have some of the tips I personally follow to get my 6 pack right before I hit the beach.  Below my tips I also have a great abs workout to do 2-3 times a week.

Tips for getting that flat stomach

1. Watch your sugar intake- Sugar tends to be as addictive as some drugs the new studies have been showing.  Sugar tends to make you crave more food which will add to your waist line.  Processed foods tend to be the worst culprits for finding hidden sugars. 
2. Watch sodium- Sodium makes people bloat which will expand your belly in which you are trying to slim down in time for swimsuit season.  
3. Perform planks right away in the morning- Get your planks in right away in the morning.  Your transverse abdomins will stay nice and tight all day long. 
4. Throw some intervals into your routine- Intervals help rid your belly of that excess fat.  Intervals can be done on the treadmill, elliptical, or bike.  Go at a fast pace for 1 minute, than a slower pace 1 minute.  If you want to mix it up even more try 30 or 15 second intervals.
5. Drink 3-6 cups of green tea a day- Green tea has been shown to help rid the body of excess fat, helps reduce stress, weight loss, decrease risk of multiple diseases.  Most of the studies done were with 3-6 cups a day.  Just make sure your near a bathroom.
6. Add an ab workout 1-2x a week- Your abdominal muscles are like any other muscle group and they do need to be trained.  They are worked when doing other exercises but throw in an ab routine or two a week to really get those muscles firing.  There is a great routine below to spice up your workouts. 
7. Get your sleep 8-9 hours- Make sure you get your sleep.  The less sleep you get the more your metabolism is affected.  When your metabolism is  not working as strong as it should be the fewer calories you are burning.  Which leads to weight gain.  
8. Try some yoga- Finally make sure you have something that you can relax doing.  Many people take up yoga, mediation, cooking, or just going for an afternoon walk.  Whatever you feel less stress doing make sure you add that into your calendar daily.  

Ab Workout

Amount:

• 2-3 sets
• 10 reps 
• Perform 1-2 times a week 

Equipment Needed:

• Medicine Ball Or Dumbbell- Exercise 1, 4
• Cables: Exercise 1 (optional) 
• Stability Ball: Exercise 4, 5 

1.  Woodchoppers (with cables if you have access)- Start at the right knee than move backwards up and over your left shoulder.  Repeat this for all reps than switch sides.   If you have access to cables in a gym you can try cables. 
2. Rotating plank- Resting in a plank position, elbows on ground knees can be either off or on the ground.  Rotate over to your right shoulder holding a side plank, than roll over to the other side to hold a side plank on the opposite side.  Keep rotating back & forth between right & left forearms. 
3. Inchworm to push-up- Start in a standing position, walk your hands down to a push-up position, perform a push-up than walk your hands back to your feet and roll back to a standing position. 
4. Sit up cross body punch w/DB- Either on the floor or on a stability ball roll up and punch with a DB across your body.  Than roll back down and crunch up and punch across the other side of the body.  
5. SB- Knee tucks w/twist- Your hands in a high plank, tops of feet resting on a stability ball, drive knees into chest than release the ball back out towards feet.  Next time you pull the ball in pull to the side of the body at an angle working the obliques.  Kick the ball back out and pull into the other side working the opposite oblique.  Repeat this pattern between the middle & oblique muscles. 
6. Double Crunches- Lying on your back.  Crunch up once at the bra line than as high as you can go than relax down to bra line, than down to ground.  Repeat that pattern when performing the double crunch. 
7. Plank w/glute lifts- In a forearm plank raise right leg up to the sky for 10 reps than switch to the left leg and pulse leg up to the sky. 
8. Side Plank- w/hip dip to crunch- Placing your forearm on the ground and either on your toes or knees, lift hip off the ground.  Once the hip is in the air dip your hip to the ground than place hand behind the head and crunch over towards the ground.  Repeat between a hip dip to a crunch.  Perform all 10 reps on one side than switch to opposite side. 

As always check out www.safiretraining.com for more fitness information and free video workouts and to sign-up for my free bi-weekly newsletter filled with even more great fitness information! 

Rag Workout

I love this workout and hate it at the same time.  It is intense but the rewards are wonderful!  You want to do this for timed intervals.  Repeat 2-3 times pending fitness level.  Try and preform the exercise for 30 consecutive seconds or 45 seconds if your more advanced.  If you have lower back issues be very careful if you attempt this workout.

1. Plank- Knee Pull-Ins

A. Put rags on feet and hands on floor in high plank position (as pictured above).  B. Pull knees into chest and than push straight back out behind you.  C. Keep repeating as many times as you can until your time is up.

2. Plank- Mountain Climbers 

A. Put rags on feet again. (Notice this picture does not show the rags) B. Drive knees towards chest alternating legs.  C. Repeat rapidly and as many times as you can in the allotted time. 

3. Plank- In/out leg exercises

A. In high plank position with rags on feet.  B. Take legs straight out to sides and than back into middle.  C. Repeat this motion for the allotted time.

4.  Plank- Obliques 

A. In high plank position with rags on feet.  B. Draw knees into chest and kick back out. C. Kick out legs diagonally to one side. D. Draw legs back into chest and kick out diagonally to opposite side. E. Repeat as many times as you can in the allotted time. 

My weight loss secret!

I have discovered my new favorite way to tone up belly fat and it is not from doing crunches at the gym, Isagenix.  Isagenix is a meal replacement system that gives your body the nutrients you need and the energy you want all while toning up the body, essentially.

  I will tell you where I started out on my fitness journey.  A little over 3 years ago I weighed 200 pounds, I'm 5'10'' by the way.  I would have definitely considered myself "active."  Well I was wrong on so many levels.  I went out to much, made awful food choices when I would stay out to late and boy did it show.  I than decided I needed to change when my boyfriend and I were lying in a hammock together it tipped more towards my direction.  I realized I weighed more than him!! No woman ever wants that!  So I started working out and stopped going out as much and you know what it worked.  I shed 30 pounds and was feeling great.  Now comes the next half of my journey.

I hit a plateau and man I was stuck.  I couldn't get out of the 165/170 range.  I ate well, worked out 5 days a week and nothing was working.  I than went to a nutrition event at my gym.  At the time I thought well if this product can work for a fitness model and take the last 10 pounds off her and she is tiny it just might work for me.  I talked with Lori Harder and she told me she was just like me skeptical of supplements and does it "really" work?  So I waited another 6 months and my weight was staying the same nothing was happening.  At this point I thought I need to make a change.  I than saw a posting from Jenn N. on facebook about Isagenix, now was the time for me!  

My first week of taking Isagenix I lost 4 pounds and 11 inches in a week!  I couldn't lose that in 6 months and I just did it in a week!  I than continued to use it for the next 30 days and felt amazing.  I had more energy than I have ever had and continued to lose weight without even trying at this point.  I stopped taking it for a couple of days just to see how I felt and to see if I noticed a difference.  I kid you not I did notice a difference I was tired coming home from school again no energy to work out and felt bloated again.  

So now I 'm hooked on these amazing products.  I drink 1-2 shakes a day, one as breakfast another as a snack or dinner.  My abs have never looked this good and my energy is through the roof!  My weight is at an all time low of 152lbs!  In high school I was a muscular 165.  The confidence this product has given me is wonderful and I just wanted to share it with everyone.  So if your reading this and think not yet now is not my time.  Maybe revisit your fitness goals in 6 months like I did, have you made progress?  Do you have the body you wanted?  If not I invite you to give Isagenix a shot, you never know it just may change your life. 

Stability Ball Workout

If you have a stability ball but don't know what to do with it besides crunches this is the workout for you. Most exercises below do 12-15 reps if your working on toning up.  Do 2-3 sets pending fitness level.

1. Push-ups

Rest your knees on the ball for beginners and more advanced put toes on the ball.

2. Wall sit or wall squat 

You can either sit and hold for 30 seconds to 1 minute.  Or you can do squats against the wall put the ball on your lower back.  This is easier to do if you have bad knees.

3. Plank into high pike

Only do this if you have a strong level of fitness.  If you have lower back issues do NOT do.

-Put feet on ball and body in a high plank position.  Than pull body upwards to a pike position and your booty should go up in the air. Than release back down and repeat. 

4. Chest Press on Stability Ball

Lying on ball hips raised to sky drop down arms to form a field goal and push straight back up over your chest.  Repeat.

5. Triceps Extension sitting on Stability Ball

Sitting on ball drop arms down and up.  Keep elbows facing forwards and drop down pull up using the back of the arms.

6. Plank on stability ball

There are two options for planks.  Put feet on stability if you want more advanced option. 2nd picture is also challenging you put forearms on stability ball.  Hold 30 seconds-1 minute.

Get those Bikini Abs!

Here is a great workout to help tone up that mid-section to get those abs in tip top shape for swimsuit season!!  Preform each crunch for 15-25 reps depending on your fitness level repeat 2-3 times again depending on your fitness level.

1. Side Plank- You can do this exercise on your toes or bend knees to 90 degrees and keep hip off ground.  Hold for 20-30 seconds.

2. Criss-Cross Crunches- Not to be confused with a bicycle.  Lift up using your shoulders to get to your knees not your elbow.  That will intensify the stretch in the abdominals and give you more of a burn.

3. Heel-to-toe crunch- Lift your shoulders from the floor slowly; keep your eyes on the ceiling as you move. Pause, then slowly return to the start. Repeat for three sets of 15 reps; when you are through, reverse the position of your feet and repeat with your opposite arm extended.

4. Supine Leg Crunch- Slowly alternate lifting one leg until it points towards the ceiling, then the other. (Lifting each leg once counts as a single rep.) Remember to breathe and keep your shoulders lifted from the mat throughout your set.

5. Double Crunch- Lie on your back with your knees bent to 90 degrees and calves raised parallel to the floor. Contract your abs to lift your upper back from the floor; at the same time, raise your hips from the floor to direct your knees towards your chest. Slowly lower and repeat.

6. Plank- I like to end my workouts with a plank hold.  30 seconds to 1 minute.  To modify you can always do it on your knees. 

*To make it advanced you can pulse your leg up and down 15 seconds each leg.

Staying in shape on the road

Summertime often means vacations and getting out of your routine.  Summertime often means you are loosening up on your diet as well when on vacation.  So what can you do when you are on your vacation or traveling for work to stay in shape? Well most people do not want to bring equipment with them which is understandable.  If you do have a band-go head and pack that in your suitcase if not no worries.  If you do have a band exercises you can do are-bicep curls, triceps ext, squats, shoulder exercises, rows, chest press.

If you are going without equipment here are the exercises for you:
20 Dips (see picture above)
40 Mountain Climbers
15 Push-ups
15 Burpees
20 Squats
30 Crunches
12 Jumping Jacks
15 Oblique Cruches
10 Triceps Push-ups
10 Lunges
End with 1 minute Plank Hold
30 Second- Side Plank Hold
*Have a wonderful and healthy vacation- That workout can be completed once or 2-3 times if you want to really vamp it up or burn some calories.  If you only have time to do it once it is better than doing nothing at all remember.

Find you fitness niche

Everyone has a fitness niche you just might not have found yours yet.  If you don't like working out and have never found something you enjoy to do while working out no wonder it is no fun for you.  There are SOOO many opportunities now to try different classes such as yoga, pilates, kickboxing, zumba, bootcamps, PiYo, ballet classes, running classes, spin classes.  So if you think your not someone who works out try to re-think about what your likes are.  Have you really tried every fitness niche out there?  If not try something new, step outside your comfort zone and you might discover a lifelong passion.

Summer Fun

As I have been hearing from many of my friends they are very concerned with the upcoming summer months.  Summer is just around the corner and they do not feel ready for swimsuit season.  As a fitness professional I know you need to stay in shape or be within at least 5-10lbs of your goal weight before Memorial Day weekend (the unofficial start to summer).  I now will help train my friends both mentally (because they really are ready for bikini season, they just need some confidence) and physically since that is what they feel they need.  So ask yourself are you mentally not ready for the dreaded swimsuit season or are you truly physically not ready.  If it really is your not physically ready the first thing you need to do is watch your sugar intake!  Sugar is what contributes to that dreaded belly fat so tighten up your diet and you will notice your pants loosening up!  Before you know it you will mentally and physically be reading for summer!