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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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.

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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.

Tips to help you run a 5k

So your thinking about participating in a 5k for the first time or maybe first time in quite a few years? Your thinking to yourself can I do this? Am I good enough? Will I be the slowest person out there? Well first of yes you can do this and yes you are good enough plus who cares if you are not first.  If this is on your bucket list go for it. 5k's are full of people who train for the event, some just got roped into by their significant others, some decided the day of the race "yeah let's do this!" So if you want to train a little below is a 5k training tips and tools you will need to run your first 5k or if you want a refresher course on training for a 5k. Remember a 5k is 3.1 miles so you can do it!

Follow these tips and you will be participating in a 5K in no time!  Notice I didn't say running.  Plenty of people walk 5k's, run and walk 5k's while others strictly run.  There is no shame in whatever method you choose!

1. Sign-up for a race- This is the very first thing you should do before you even start training.  Pick a date and stick to it, that way you know exactly how many weeks you have before your race.  
2. Check out your footwear- As you can see in the picture above barefoot running is all the rage.  I am not suggesting for you to get toe shoes, or even try barefoot running.  (Personally I wouldn't actually run in these shoes for a 5K)  You might so check out your options and practice running in the shoes you are wearing on the race day.  You don't want to try a new pair of shoes the week before the race.  Plan ahead. 
3. Find a running group or partner- If you know you won't train by yourself find someone to train with.  Plus training with a friend is always more fun.  If that is not an option find a local group in your community.  www.meetup.com has a variety of groups if you don't find one in your area you can always start one!
4. Schedule your training- If you fail to put it on your calendar its not real.  Most people say they are going to work out but than feel to tired after work and hit up happy hour instead.  Make sure you put it on your calendar and tell yourself this is non-negotiable it is scheduled and you need to stick with it.  Otherwise the training date will come and go and you will not feel "ready."
5. Make sure you rest- Don't train every single day.  Make sure when you are planning out your week you do schedule rest days into your calendar.  If your not currently working out try and start with 3-4 days a week of training.  If your intermediate to advanced in your workouts you can schedule 5-6 days a week.  Rest days are key so you don't burn yourself out right before the race.  
6. Train using intervals- Practice running or walking for 1 minute as fast as you can than slow your pace for 1 minute either walking or a slow jog depending on your fast pace.  Repeat that pattern for a total of 10 minutes if your just starting your fitness 5k journey.  Than every week try and add an additional 5 minutes.  If your already at an intermediate to advanced level start at 20-30 minutes.  If your at an advanced level and running you most likely will be running the 3.1 miles under 30 minutes anyways.  Intervals help you increase your speed and for those just starting out feel free to run intervals during your 5k race.  
7. Practice your race pace 1x a week- The 3-4 weeks leading up to your race practice your race pace at least once a week.  If your goal is to jog or run the entire race you need to practice that pace.  If you have a time goal you want to meet you need to practice meeting it.  Make sure you combine this into your weekly training schedule at least a month before the race.
8. Race Day-  Arrive early to the race at the suggested time, the check-in booth is typically busy with people.  Than try and calm yourself down right before the race take a mini walk around the area to warm-up your body, use the bathroom if necessary and smile.  Next when runners are lining up to run if your at the intermediate to advanced pace you will want to position yourself towards the front or front middle of the pack.  If this is your first 5k and you know your goal is to walk and run a little position yourself towards the rear of the pack so you don't start at someone else's pace.  If your going to walk the race they usually will start you a little behind the runners/joggers.  
9. Race Complete- Once you have completed the race grab some water, walk around a little so the muscles don't cramp.  Smile and be proud of all you have accomplished even if it's your 20th 5k it is still something to be proud of. 

As always check out www.safiretraining.com for more fitness information or to sign-up for my bi-weekly blog click the link below:

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Finding your passion for fitness

As the snow seems to drag on longer and longer in the Midwest it can be a tough time for those who enjoy outdoor workouts.  Sometimes your fitness mojo can be lacking due to the circumstances we cannot control such as the weather.  So today I am going to help you find your fitness passion!

Below are a few questions that will help you figure out what it is your fitness passion entails.   Most people know what they love to do but often lack time, money or the know how to do it.  Fitness should be something your passionate about and should love to do on a weekly basis if not daily.  For a lot of people they just haven't found their love for fitness yet.

1. Do you like the water?
- Try swimming, water aerobics, wake boarding

2. Do you like to relax and workout?
-Try restorative yoga, meditation, pilates, kundalini yoga, walking outdoors

3. Do you prefer to get your heart rate going?
-Intervals, Tabata training, Bootcamps, Circuit workouts, Spinning class, Running

4. Do you want to work on flexibility?
-Yoga-vinyassa, hot yoga, foam rolling, barre classes

5. Do you want to smile & laugh?
-Laughing yoga, zumba, dance classes

6. Do you want to increase strength?
-Lifting weights, hiring a trainer (if your not sure what to do), Strength training classes

Like all good workouts a good balance is key but if your just starting out and trying to find what it is your going to do on a weekly basis choose something you love.  It should be enjoyable for you that your looking forward to it on most days.

If you want more workout ideas check out www.safiretraining.com