Banging Body Part 3

Now that we have went over our yearly goals, monthly goals & scheduling our workouts into our weeks.  How do we actually achieve those goals?  The first of the year it seems is the easiest time for people to keep their motivation high and motivate themselves to head to the gym daily.  As February approaches you start to see the numbers drop off and as March is here the numbers are drastically lower.  So now that you made your fancy year goals click here to refresh your mind on part 1.  Plus have your monthly plan set into place click here if you need a refresher on part 2.  Now read on for banging body part 3 and how to keep that motivation rolling.    

Now onto the motivation aspect what sets apart the occasional fitness fans from the diehard its a lifestyle fans, that is the million dollar question.  One of the key things you need to do to stay motivated to achieve your goals is to focus on the journey and not just the destination.  A lot of people quit their fitness habits in the first month or two because they don't see the scale budge.  How frustrating they are busting their butts and nothing is happening!!  That is the number one deal breaker for people.  Most people just give up and throw the towel in, what?? I'm here to tell you not to throw that towel in.  Life is full of ups & downs we don't throw the towel in on ourselves every time something doesn't go our way.  Fitness should be no different.  You need to focus not just on that pesky scale but how your feeling as well.  Remember those goals you wrote from part 1 not just that you wanted to do a certain activity you wrote how you would feel.  I know not seeing the results instantly can be a deal breaker in this instant gratification world we live in but slow and steady truly does win the healthy race.  

Above is an example of my personal January promise and what I want to accomplish this month.  I plan to create one each month this year on what I want to do not what someone tells me I should want.  I think that is our first mistake on not reaching our goals.  So you have a goal weight in mind did you pick that weight or you were told by a friend, magazine, tv show that you should be that weight.  Really start to look at your goals and what you want to accomplish.  So your task this week is to create your January promise.  Since we are a few weeks into the year you have an idea of what has worked for you and what has not thus far and plan accordingly.  Resist the urge to work on February lets take this one month/day at a time.   As always check out SaFire  Training for more fitness & nutrition information. 

In good health,

 Andrea 

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.

Calling all ladies: Pick up the heavy weights

I do hear from time to time women telling me they do not want to lift heavy weights because they do not want to get "big."  This comes from women of all ages ranging from high school females to women in their 60's.  They don't want to have huge muscles, I get it I don't want to look like a guy myself.  As women though we lack the testosterone that males have making it very difficult for us to bulk up.  Instead we have many other health benefits we gain from lifting the heavier weights.  Below are some of the top reasons you should pick up the heavier weights.

Reasons to pick up the big weights: 

1. You will burn more calories: For every pound of muscle your body burns an additional 50 calories at rest.  The more muscle you have the more calories you burn.  Don't focus on how many calories you are burning during the actually lifting session.  You want to focus on all the benefits you are getting after your workout is complete.

2. You will tone up:  The number one goal I hear now is I want to tone up.  The best way to tone up is lifting weights.  You don't want to lift the 3-5lb weights either (unless you have health issues or are pregnant)  The general rule to follow is the last few reps you should be able to feel the burn.  If your breezing through 10-12 reps and not feeling anything it is time to pick up the heavier weights.

3. Lose belly fat: The more calories your burning equals the less fat your storing.  Which women tend to store especially as we age is around our middle & tush.  Lifting will help burn those extra calories which equals to a tighter & more defined mid-section.

4. Boost your metabolism: Moving your body and staying active helps keep that car burning up the fuel.  In this case the car is you and the fuel is fat.  So the more your moving and being active the more your keeping your fire (metabolism) burning!

5. You will lose overall inches: Women who are lifting weights tend to have smaller measurements overall.  It does not lead to bigger arms or legs which most women are afraid of instead you start to slims down in the "trouble" area.  The new muscles shape those hard to tone areas to be more firm and get rid of the dreaded "bat wings" or "saddlebags."

6. Reduce your risk for various diseases: Weight lifting protects against heart disease, diabetes, metabolic syndrome.  New studies point to the prevention of metabolic syndrome due to increasing muscle mass & strength.

7. You will blast calories: If you have lifted heavy weights you will notice you will get out of breathe. It takes effort to lift larger weights as your utilizing and recruiting various muscles to help you lift your ideal weights.  If you really want to blast calories adding a tabata lifting routine to your workouts will help raise your heart rate & you will get a muscle burn all at the same time.

8. It's good for your bones: Lifting weights has been proven to help prevent osteoporosis and fractures that occur after a fall.  No matter your age strong bones are a plus as we age we need to make sure those bones stay strong by incorporating strength exercises into your daily routine you are doing just that.  It is never to late to start an exercise program.


As always check out www.safiretraining.com for more fitness related topics & information.  If you liked what you read feel free to share it with your friends via the links below.


In Good Health,
 Andrea

Is there an app for that? Fitness Style

Stacie Tovar pictured above 2nd place winner in last weeks Crossfit games 

There are so many apps out there how do you know what is best to do and what can help and what can hurt your fitness goals.  Below are some of the best fitness apps that I have found that help myself and my clients achieve the goals they are looking for.  All apps below are free! 

1. My Fitness Pal- This is a great site for people who want to log their food.  You can download it to your phone and ipad.  It already has thousands of foods listed all you have to do is scan the label of the food or save your favorite meals.  My only complaint on the phone it is hard to see specifics of how many grams of carbs, sugars, proteins, etc that you have had that day. 
2. Om Finder- If you enjoy yoga the om finder helps you find a yoga class in your area no matter where your located. 
3. 101 Ways- If your looking for a fitness tip or motivation of the day this is a great app for you.  Each day it posts a new fact, or motivational piece to help you achieve your goals. 
4. Daily ab workout- If your looking for a new workout each day to challenge those abs this app does just that.  It will tell you how many exercises you have left, and how long each exercise should be done for.  You also get a video showing a person doing the routine you should be doing.  You also can pick how long of a workout you would like to do.  
5. 7 Minute workout (high intensity)- This app not only counts down and makes dings every time your doing your routine it tells you exactly what to do.  It builds in 10 second rest periods as well.  You also have the choice to stop or pause the routine if you need to. The downfall you don't have a lot of variety with this app. 
6. Fitness Buddy- This is a great app if your looking for a workout in either beginner, intermediate or advanced.  You can share your workouts with others or read others workouts.  You also can log your workouts in the calendar that is available with the app. 
7. Pinterest- Pinterest has some workout and fitness boards that have good ideas on how to get a great workout in or some motivational and inspirational activities.  

As always check out www.safiretraining.com for more fitness tips and trends.

How to appreciate your body

There are so many women and men for that matter that do not appreciate their body and what it can do for you.  I hear it quite a bit from people that they do not think they are the right shape, they want their old body back, they wish they didn't have a lack of energy, and an overall disdain for their body.  I am going to reference a line from the Sunscreen Song by Sun Tan for those of you who train with me or have done a bootcamp with me you might know this song.  The song is talking to seniors who just graduated high school in 1999 and they are giving life advice to these seniors.  A few of the lines talk about their body and beauty of your youth saying appreciate the beauty and body that you have at this age you will look back at those years and realize how good you actually looked.  I feel this is true for everyone no matter their age.  Every year we all get older and we look back at pictures of ourselves saying I wish I still looked like that.  But when that picture was taken you really wanted to look skinner, you wanted to change the shape of your arms or legs.  We have a terrible time appreciating yourselves just as we are in this moment.  So I want everyone to look over the tips below and truly try to incorporate them into your lives.

1. Admire your body for what it can do!  Think about all the things you can do, hold a plank, go for a run, walk, play tennis, perform a push-up no matter if it is on your toes, knees or even the wall.  Honor those things and be proud of them.  
2. See yourself right now as having the perfect body for where you are in your life.  Your body is the way it is because of what you have or haven't done for it the past few years.  Honor that and see your body as perfect for what it is.  If you don't like something about it map out a plan to start changing it.  When I say this I am talking to people who might be overweight and need to lose weight for health reasons.  
3. Be proud of what your body has done for you over the years.  Have you ever played a sport, run a 5k, 10k or even a marathon, rode a bike, gone to a yoga class, had surgery to recover from an injury?  Be proud that your body has done those things and recovered from such things.  Your body has a tremendous amount of healing power on its own. 
4. Treat your body like the most important thing in your life.  Without your body your just thoughts and emotions inside a head.  Appreciate your body by treating it right.  Eat clean, exercise 4-5 times a week, move daily.  You will regret the choices you have made when your in your 20's & 30's when you reach your 60's & 70's.  Start your habits young (by young I mean however old you are right now) they are easier to keep over the years.  
5. Your body truly is a temple.  This goes out to all the females.  Think about what your body does for you each month (you get a reminder).  We can carry a child in us for 9 months, than beat ourselves up about not losing the baby-weight fast enough.  Don't get to hard on yourself.  You had another person growing inside of you.  Work back slowly and praise yourself for every milestone you achieved along the way!

As always check back with www.safiretraining.com every Tuesday for a new blog post!  Check out our 21 day challenge, join today to jump start your fitness goals!  http://safiretraining.com/21-day-challenge/

Have a healthy & happy day!

Andrea