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

What can we learn from professional athletes?

What can we takeaway from professional athletes in terms of fitness? Most people see professional athletes of any sport and we see fit.  Now there are always a few exceptions, but to play at the level they are playing at night in and night out they are in pretty good shape.  They eat healthy, travel a lot and get lots of fitness in an average week.  What can we do to model their behavior?  Only modeling their fitness behavior not their social behavior.

1. Intervals- Athletes are on the court running full speed for a short period of time than resting for a period of time. So add some intervals into your workout this week.  Sprint or run as fast as you can for 30 seconds-1 minute than rest/walk for 30 seconds to 1 minute and repeat for a 30 minute workout!

2. Watch what you eat-  To athletes nutrition is key.  What you eat 2 days before a competition is what affects your body.  So think about what it is doing to you if you don't eat well and than try to work out all week long.  After a workout do you binge yourself with junk food?  How does that affect you when your doing a hard workout?

3. Lift weights- To be the best athlete in any sport the athletes lift weights.  They lift to be stronger, faster and a bonus is the defined and tone muscles you see.  If you don't know where to start ask a trainer for help or check out SaFire Training website for free workout videos.

4. Rest Days-  Yes even professional athletes need a day of rest.  Whether they go to a light yoga class, or take a complete day off varies.  But you need a rest day as well.  That is your bodies best chance of toning those muscles and gaining strength.  Plus it will keep you from burning out.

Lifting Weights 101

All right ladies I know that walking into a weight room full of dudes can be overwhelming.  Even for ladies who know what their doing.  So here are some tips to make yourself a little more comfortable when you hit the gym up. 

1. Have a plan- I always bring a hand written workout with me to the gym.  If you have a plan you will know what pieces of equipment you need next and can plan accordingly.  
2. Realize some of those guys working out don't actually know what they are doing- Some of those guys don't actually know what they are doing and are just as intimated as you are.  
3. Go in with confidence- Walk in with your head held high and shoulders back you will automatically feel more confident
4. Choose free weights- check out www.safiretraining.com for a video on sample exercises.
5.  Find a workout buddy- Bring a friend who knows what they are doing.  
6. Hire a trainer- Hire a trainer that will give you workout routines and than use those workout routines on your own so you feel comfortable lifting on your own. 
7. Perform 8-10 exercises- Don't just go into the weight section of a gym and do 1 set of bicep curls and call it good.  Try to do 2-3 sets of the same exercise and perform 8-10 different exercises. 
8. Use all body parts- Try and workout utilizing upper and lower body parts during your workouts. 

Those are just some tips use all or just a few to help keep you motivated and inspired to get in the gym. Remember for every pound of muscle you have you burn an additional 50 calories at rest.  So get lifting!