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

Help! I need to lose 40lbs in 4 Months.

We have all been there, I need to lose x amount of pounds by x date.  How do you go about getting there?  Well first make sure you plan ahead.  You cannot lose 40lbs in 2 months and expect not to gain some weight back.  You can lose 1-2lbs a week successfully and keep it off.  If you go much more than that you risk gaining it all back and some extra lbs.  Below are some tips to how to get started on your weight loss goal.

Tips

1. Make sure you have your date in mind and subtract on average 1.5lbs a week.  That will give you a "number" goal to try and hit.  
2. Start with 3-4 workouts a week if your not currently working out.  Perform 5-6 workouts a week if your currently active.
3. Mix it up with weights & cardio- To get the most bang for your buck make sure your working your muscles as well as your heart.  Remember every pound of muscle burns an additional 50 calories at rest.  Extra motivation for you to grab a dumbbell! 
4. Intervals- When doing cardio make sure you throw in some intervals.  To perform intervals start out at a slower pace than increase to a faster pace.  Repeat this pattern for a total of 20-30 minutes.
5. Count your calories even if it is just a week- Make sure you are watching your calories.  I always advise clients to log their food for the first week so they can get an understanding of how many calories they actually consume.  My personal favorite online tracker is www.myfitnesspal.com they have a phone app as well. 
6. Clean Eating- Make sure your eating clean.  Which means make sure your eating non-processed foods.  Look for foods with less than 10 ingredients on the label.  Stick to whole grains, vegetables, fruits & lean proteins.  
7. Log your workouts- Hold yourself accountable by logging your workouts on a calendar.  You can print off a workout schedule online.  Just google "workout calendar" and print one off to monitor your progress.
8. Pay attention to more than just your weight- Take your measurements as well.  So as to not get discouraged if your weight is not budging.  It takes up to 12 weeks before you see any changes.  Measure the following body parts monthly- Chest, waist (at the narrowest), hips (at the widest), both thighs, both arms.  
9. Don't weigh yourself everyday- Your weight can fluctuate 5 pounds everyday based on if your retaining water, needing to use the restroom, what time of day you weigh yourself.  I usually recommend people to weight themselves monthly.  If you can't go that long try bi-weekly. 
10. Find an accountability partner- Having someone to report to on a weekly basis wether it be online, a friend, relative or personal trainer will help hold you accountable to achieving your goals.  They will motive you to achieve your personal best.  If you feel your accountability partner is not doing that than find a new partner.  

As always look for free videos and workout content on www.safiretraining.com for more information. 

In Good Health,

 Andrea 

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:

http://eepurl.com/wk5h5

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

In like a lion or a lamb?

It is the start of March the age old saying in like a lamb or like a lion deciding how the weather will be and how much more winter we will have.  Well I'm sitting here typing as the snow is coming down it looks like a lion to start the month of.  Now lets put the same concept to your fitness goals.  Is March coming in like a lamb or a lion?  Have you been hitting the gym or working out like you thought you would?  What has been taking up your time if you haven't?

I like to reevaluate my own fitness goals monthly.  I take a look at what I want to accomplish and set my monthly goals accordingly.  I personally have found March to be coming in like a lion for myself.  I haven't made the time to go to the gym as I have been busy like most people.  I have to find the time and carve out the important hour I need at the gym.  I found myself extremely crabby when I went the last 4 days without getting in my own workout.  I found myself getting the sniffles, stomach aches, restless sleep and extremely short tempered.  Personally I know without my gym date after more than 3 days in a row gets me going and not in a good way.  So look at your own life how has your March started have you been a lion or a lamb?  Set the tone today to change that if your not liking the direction you have been headed.  I know I hit my yoga class this morning and am trying to turn the rest of my March into a lamb demeanor as that is my fitness focus for the month.  What is yours?

As always check out www.safiretraining.com for more great fitness information and upcoming events.

Weight check or reality check

What is in your weight?  Why do women love to focus on the scale?  Why is it that we can't just see the number and let it go?  We should weight fluctuates between 5-10lbs a day.  If you really want to focus on something set a goal other than your weight.  Measure a body part you really want to tone up and try and lose inches, get your body fat checked and try and focus on that number instead of relying solely on the scale.  Focus on how your feeling and strive to achieve more energy.

I see so many people get frustrated with that number that they see staring them in the face. Focus on what you want from your workouts, how you want to feel.  Have a mental picture of how you want your abs to look, your arms to look, or the glutes and legs?  Those are the things people notice so make that goal attainable and something visual you are striving to achieve.  I personally like to have a vision board of in shape females to help motivate me if I feel like skipping the gym or eating something I shouldn't.  

A little about that number below is a picture of someone who weighs 163lbs.  Well most people strive to have abs like that but not to weight that much.  So keep everything in perspective what really is your goal?  

Try a little tabata in your life!

I have a great tabata workout for you to try!  Check out this youtube video about tabata training. Remember tabata training is 20 seconds as fast and hard as possible and 10 seconds rest.  Repeat for a total of 4 minutes. Tabata Workout

Check out SaFire Training for more workout videos! 

How is your mental game?

We are going on 2 weeks into the new year and how are your goals and resolutions coming?  If you haven't started that is fine today is as good as any to start.  What is holding you back from starting or from really going after your goals?  Is it physical or mental?  A lot of times when your tired and exhausted and want to skip the gym it is more mentally you tell yourself you can't, your to tired, not enough time, its going to be too crowded.  Well all of those excuses are mental ones and its time for you to get your game straight.

I want you to write down a list of your top 5 excuses for not going to the gym, your top 5 excuses for eating the junk food in your cupboard.  After you have done so now next to your response right down how your going to change that.  What are you going to tell yourself as your reaching for that bag of cookies to make you stop.  What is your mantra going to be so you make it to the gym after work.  What are you going to tell yourself as your reaching over to hit the snooze instead of going to the gym in the morning.  Once you have your excuses covered your mental game is getting to the right spot to make those fitness goals become a reality.

Check out www.safiretraining.com for more information.

Get your goals right

Now that it is the New Year people are planning their goals for the year.  If you haven't done that yet no worries you have plenty of time all year to get goals written.  I wrote some of my best goals in the summer of last year.  I started my own training business last August which was a huge goal of mine to get off the ground. So don't stress yourself over making a goal right now if you don't have one in mind wait until it comes to you.  But if you are ready to make a goal of sorts go ahead and start now by following these tips.

1. Keep the goal realistic.  Don't say your going to lose 50lbs in 2 months and expect it to happen.  Don't say your going to quit your job in a week and pursue your passion when you financially won't be able to make it.
-Losing 1-2lbs a week is safe so stick to small but reasonable increments.  As far as pursing your passion I'm all for that but make sure you have a saved up at least 3 months of income when your starting your new business.

2. Put a time table on your goal.  If you don't have a set date you want to achieve something it most likely will not happen.  So make sure you have a time frame of when you want that goal to be achieved.

3. Tell someone about your goal.  Your more likely to go after that goal if you tell a friend, spouse, mother, father and let them know the date in which you want it achieved as well.

4. Really think about what you want to achieve this year.  Take a day or two to really think what is it I truly want to see happen in 2013.  Meditate on it, resist the urge in asking others what your goal should be really have it be your goal.

Let me know what your goal(s) are this year and leave a comment below.

For more information check out www.safiretraining.com

New Year, New You Challenge

New Year, New You what are your resolutions for the upcoming year?  Don't have any?  Well that is all right but try to think of a goal you want to accomplish this year.  Not necessarily a resolution just a dream goal such as starting a new business, losing 20 pounds by the end of the year, going on a vacation, creating a bucket list.  Think of it as a journey and not just as a resolution.

So what is something you would like to accomplish to create a new you over the course of the year?  Make a plan, write it down and make it happen.  If you don't write down what your goal is you have less than an 80% chance of achieving the goal.  So your plan doesn't have to be detailed just etch out a little something and try to stick to it.

Start your challenge today!

Measure Up!

Well it is almost the end of the year and most people will start the new year off with a fitness goal of sorts.  Well before the new year starts and before you set your goal, measure up.  How do you really know what your goal is if you haven't stepped on a scale in months, you haven't measured your waist or hips in years.  You think you know but really own up to your numbers have no shame.  This is where you are today, that is not where you will be in a few weeks if you really put your mind to it.  Here are some tips on what sites you should measure to get your goals started.

Take these vital signs from your body to set your fitness goals:
1. Weight
2. Measure chest
3. Measure waist
4. Measure hips
5. Measure both arms
6. Measure both thighs
7. If possible get your body fat tested

The above numbers should guide you in the direction of your new years fitness goal.  Stick your goal on your refrigerator, a mirror or on your dresser.  Place it somewhere you can see it everyday and hold yourself accountable.  I will share my goals with you as well to give you an idea of what your goal should look like.

My Personal Fitness Goal
I want to get to 155lbs which is losing about 6-7lbs for myself.  My main goal is to get my body fat percentage around 17-18%.  I am currently around 22%.  I would like to achieve both goals by June 1st, 2013.

Plan ahead how to make those fitness goals a reality

How to plan ahead for the new year and finish 2012 strong.  First what are your fitness goals in the next week or two?  Write them down, put them on the fridge.  Maybe your goal is to not gain any weight.  Put a plan into action how are you going to accomplish that goal?  Avoid eating extra sweets, lets be honest a cookie now and again over the holidays is almost unavoidable and I don’t blame you.  Just don’t eat the whole batch.  Now that you are thinking about the upcoming weeks think ahead to the coming year.

2013 what are your fitness goals in the next year.  It doesn’t have to be a resolution of sorts but you should have an idea of where you want to go with your fitness levels.  Maybe over the next year you want to lose 50lbs, 10lbs or lose 20 inches, lose 10% body fat.  Think about what you want at the end of the year and work backwards from there.  If it is lose 50lbs plan that out how are you going to get there?  If you don’t know how maybe investing in a trainer to help you is a good idea.  If it is to do a fitness show of sorts sign up for one and start planning.  If at all you don’t know how to make your goals happen ask for help. There are good people out there who enjoy helping others achieve their goals.  So invest in yourself if you need to, everyone should invest a little in themselves after all.  

So map out that year what are your goals and how are you going to make that happen?  If you want more information about reaching your goals check out SaFire Training or get motivational tips at www.facebook.com/safiretraining

Bust through your plateau!

How are you going to break through that plateau?  You have been stuck at the same weight and nothing is budging well this time of the year is difficult to break through but I'm here to let you in on some tips.  Below are 6 ideas to help you re-commit to that healthy lifestyle you have been living.

1. Make sure you are getting enough sleep 8-9 hours a night

2. Eat breakfast every morning within an hour of waking

3. Mix up your cardio- If you always do steady state try intervals if you always do intervals throw in a couple steady state workouts.  

4. Make sure you are switching up your lifting routine monthly.  If you have been doing that mix it up bi-weekly. 

5. Log your food for a week to see if there is a nutrition issue.

6. Make sure you have a rest day or even check out a yoga class on your rest day.

Try the above tips out and see if you can break through those last few pounds to tone up that body and reach your fitness goals! 

Holiday Parties are here, how to prevent that weight gain!

Now that the holiday parties are about to begin how do you prevent that holiday weight gain?  Well there are many basic tips that one can follow.  I will share some of my top tips below. 

1. Eat before you go to the holiday party- If you go to a party hungry you will consume more food, more drinks than you intended to.  So eat dinner before you go and the food might not look as appetizing as it would if you were starving. 
2. Stick to 1 glass of alcoholic beverages of your choice- After one consumes to many alcoholic drinks you tend to want more to drink and eat.  So sticking to one and sipping on it all night is a better choice. 
3. If you do drink more than 1 drink- If you do go beyond your 1 drink max. make sure you drink water before you have your next drink to stay hydrated. 
4. Have a set time you want to leave the party at- If you and whomever you came with to the party both know what time you plan on leaving stick to that.  That way you know you will be getting a good nights rest.
5. Indulge in smaller treats- Most people have trouble not eating anything at a party, myself included.  Stick to the smaller treats such as a smaller christmas cookie, mini candy cane, and bite sized treats.  Just stick to 1-2 or you may end up getting more calories than you bargained for.
6. Get your workout in the day of and morning after- Make sure you get a good workout in the day of the event and the next morning to keep yourself motivated during this stressful time.
7. Take your workouts outside- Try a free local ice skating park, skiing, or snowboarding for the day. 
8. De-stress a bit and get into yoga- Yoga will help keep you centered and calm your mind and body down.  

Above are great tips to help keep you motivated and help you beat the holiday bulge. If you want more information check out www.safiretraining.com for more information. 

How to know if you need a new support network

Are you trying to achieve your fitness goals and not going anywhere?  Have you taken a look at who you are surrounding yourself with?  Sometimes to break through those plateaus you need to surround yourself with people who can help push you to the next levels.  Below are some tips if you need to ditch your old support group and some tips for finding a new group.

Signs you need a new support group

• Your support group guilt trips you to attending happy hour with them each week
• Your co-workers are always negative and tell you all their drama causing you to miss your lunch workout.
• They encourage you to skip the gym and discourage you from getting a trainer
• They always want to go to an un-healthy restaurants and encourage you to get the worst meal.

A lot of times these "friends" like you the way you are and are afraid for you to change and leave them in the dust.  So tell them you will still be the same person you are just making healthier choices for yourself and would appreciate a little support.  If they can't do that look for a new support group by following the tips below.

Finding a new support network

• Join a local gym class 
• Find a new friend at your local gym
• Find a "friend" from facebook who likes to workout and ask if you can join them
• Go to meetup.com and check out the local fitness classes
• Buy a groupon and go to a speciality class such as yoga, barre fitness to find a new workout buddy

So take a look at your network surrounding you are they pushing you to be a better person or are they de-railing your goals?  Only you can truly answer that.