Fitness Collapse: Your 10 Step Recovery Plan

As the year keeps edging forwards some of our fitness goals may have been forgotten and left back in January.  If your in a fitness collapse what do you do to get out of it?  Below is a 10 step recovery plan to help you shake the fitness blues & jump back on the health wagon.

10 Step Recovery Plan

1. Figure out why: This may sound obvious but working out is so mental.  If your mentally checked out of your workouts most likely there is a hidden reason.  They could be any of the following; bored, tired, hate working out, no time, no accountability.  Those are some of the most common complaints.  Now when you narrowed down your reason investigate why.  If you're bored why?  Do you need a new routine, do you lack creative workouts to do at the gym, do you need to attend a new group fitness class?  The more you can really dig deep into your reason the better understanding you will have behind your why so it won't happen 2 weeks later.
2. Record your goals: If you're just heading to the gym because you have to try creating fitness goals.  Record what you are trying to accomplish each month.  Maybe one month you try focusing on yoga, the next you want to play tennis, then heavy weight lifting.  Mix it up that helps fight boredom.  Each month this year I've made my own promises by recording them on something and sharing it with people I'm more likely to stick to those goals.  See my march promise above.
3. Find a friend or accountability partner: A lot of people have a tough time going to the gym for the first time by themselves.  Gyms are intimidating especially when you don't know what to do.  You walk into a brand new gym and all the cardio equipment is taken, now you venture to the weights and have no idea what you're doing, that's scary.  So to help you feel more at ease with the process try finding a friend to come to the gym with you to help ease that anxiety.  A bonus if you find a friend that knows what their doing.  If that is not an option, hire a personal trainer for a session or two at your gym.  This will take off the stress of not knowing what your doing.  They are their to help and show you how to do things correctly.  So that could be the best investment you make at a gym if you don't have a lot of training experience.
4. Mix up your workout: If you have been doing the same workout since January it is time to change it up.  Workouts get stale if you do the same thing month after month.  Let alone that is not going to help you reach your fitness goals.  You need to mix up your routine monthly to accomplish your goals.  So try a new group fitness class, take your workouts outside, or workout at home a few days a week.  Something to break up the scenery for yourself.
5. Make a new playlist: A lot of people at the gym listen to music, myself excluded.  I prefer no music when lifting I don't like having the strap on my arm, I'm odd I know. One way to get excited about the gym is to make a new playlist to download 10 new songs it will cost you about $13.  So for $13 you can have a new outlook at the gym.  For lifting studies say that rap songs are the best.  Now if you're not into rap find 10 songs that will pump you up.
6. Create a workout calendar: I personally love doing this for myself and my clients.  At the start of each month I create a workout calendar for my clients so they know what to do each day of the week.  That way they have the big picture for the month and they just need to put their workout into their calendar.  After each workout completed put a star in that day.  On days I don't get to my workout I usually put a sad smiley face in the box.  I don't like seeing those so that motivates me to get back into the routine the next day.
7. Stick to your routine: Getting and sticking to a new routine can be hard. Give yourself at least 21 days to form a new routine.  After those 21 days you should start to feel better and notice on the days you don't get to the gym your body starts to crave movement.
8. Don't beat yourself up over missed workouts: Working out is not an all or nothing situation.  You get busy you miss a workout here and there.  Don't let one day mess you up for the rest of the week.  A lot of people get angry with themselves for falling off the wagon after a bad week.  Fitness is a lifestyle, remember that mantra.
9. Track your progress: You can track your progress in either weight loss, inches lost, body fat, pant size.  Or by tracking off your workouts on the calendar.
10. Reward yourself: After tracking your progress now is time to reward yourself.  Look at your goal and when it is reached celebrate!  Don't just say on to the next goal, celebrate what you did accomplish.

Now with the above tips hopefully one or two resonate with you if you have been feeling like your falling off the wagon.  Try to implement some of them into your new fitness regime.

As always check out SaFire Training for more fitness tips & inspiration.  If you want even more motivation our newsletter is packed full of goodies that we send out weekly plus 6 free fitness reports.

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Vison boards, SMART Goals, Inspiration- Oh my!

With the year winding down quite a few people are focusing on their 2014 goals.  As one of my clients said 2014 has a much better ring to it then 2013 does.  So depending on how your year went you might feel the same way.  So with a new year approaching what are your goals?  Don't go another year without putting goals on paper.  As I was telling my guy if you don't have goals where are you going in life?  How do you know you ever reach that destination?  I feel quite a few people live each day on a hamster wheel not really focusing on achieving something.  The achievement doesn't have to be something huge it can be something as simple as saving up to buy a new ipad, or learning how to snowboard, taking that trip to Sweden that you always wanted to do, maybe its losing those last 10 pounds & keeping them off.  Whatever you're striving for write it down and post somewhere you can see it daily.

I have recently read a book entitled Desire Map by: Danielle LaPorte it really is a wonderful book if you want to get down to the nitty gritty of writing goals.  Every goal she records she records how she wants to feel next to it.  So she is not only striving towards a goal but recording how she wants to feel when she achieves it.  She makes a great point of saying its the journey to the goal that will make or break achieving the goal.  If the journey is awful & tortures one how likely will they meet that goal?  Most likely they will quit that experience and forget about it & throw in the towel on goal setting, saying it doesn't work for them.  So when you tie a feeling to the goal really focus on that feeling because that is what you are truly striving for not the goal itself.  You feel the goal for example going to Sweden will make you feel excited to fill a childhood dream.  This is what you are remembering while you're saving money from every paycheck to attain your goal.

Finally when setting any goal or working on your vision board follow the SMART acronym.

 S-specific

M-Meaureable

A- Attainable

R-Realistic

T- Time

 Make sure you have recorded a date with all you're goals and not just said you will learn how to snowboard in 2014.  Try and be specific such as By March 31st, 2014 I will have learned how to snowboard and feel overjoyed at the fact that I tried a new sport.  In that example you have the date listed, what your goal is and then finally how you would feel after achieving that.  So give smart goals a shot in 2014 try a new goal setting procedure to help you reach whatever goal you set out to achieve in the upcoming new year.  

As always check back every Tuesday for new blog posts and sign-up below to be on our newsletter list in which I give out fitness tips only to my subscribers.

Tips for losing the last 10 pounds

In good health, Andrea

Take your workouts outdoors

Take your workouts outdoors

Now that it is finally getting warming up and the sun is starting to occasionally shine it’s time to mix up your fitness routine.  I know I’m not the only one who gets tired of being indoors for their workout 8 months out of the year.  A lot of people get stuck in the what to do outside workout regime.  Most people resort to steady state cardio when outdoors.  There are many other possibilities for yourself to try to give your workout a good boost.  I recently have been taking my workouts outdoors and am loving the variety and change of atmosphere.  My personal favorite outside workouts are interval training, playing tennis, using the TRX and getting in a total body workout.  Below are some great ideas for you to mix up your workouts this summer season to give a little spice back into your workout routine.

Outdoor Workout Ideas

1. Head to the trails and give intervals a try.  Mix up your pace by going fast for 1 minute than walking 1 minute.  As you get in better shape change your time to 1-5 minutes of a fast pace run and a 1 minute rest. 
2. Sign up for a 5K and start training.
3. TRX workouts- see the picture at right.  There are great TRX exercises and workouts check out youtube for great ideas.
4. Try out an outdoor bootcamp class.  Check your local gyms and papers for classes near you.  You can also check out Hustle & Muscle bootcamp class if your in the Twin Cities area.
5. Bring your weights outside.  Mix it up and bring a set of dumbbells outside to have the outdoor scenery as your backdrop.
6. Go for a bike ride.
7. Break out the rollerblades.
8. Go for a swim at your local watering hole.
9. Try a playground workout.  Check out http://safiretraining.com/playground-workout/ for a workout routine.
10. Take your dog for a walk.  Keep your pooch happy and get an extra workout in for the day by taking your dog for a walk around your neighborhood.
11. Outdoor yoga.  Head to your local beach, or yoga studio and ask when there next outdoor yoga class is.  Most yoga studios will have connections to point you in the right direction.

As always check out www.safiretraining.com for more information on fitness and nutrition.

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 

How to uncover those abs

I have abs I just know it, they are just covered by a layer of fat.  While how can I get those abdominals to be revealed?  Below are some great tips to help you shed that layer of fat.  Remember to accomplish getting those abs you have to think is this cookie, glass of wine, piece of candy worth not meeting my fitness goal or having good health?  If it is than go for it if not put down the thing that will keep your abs covered and go for that goal.  

8 tips for uncovering those abs

1. Drink 4-6 cups of green tea (I personally do this and it has boosted my metabolism by a few hundred calories!)

2. Perform Planks & Side Planks- These are my favorite exercise to do.  I enjoy doing these 5-6 times a week.  Challenge yourself to complete them in the morning so your abs stay tight all throughout the day. 

3. Add some intervals to your life- A good dose of cardio will help burn some unwanted belly fat.  Perform 1 minute at a fast pace than 30 seconds-1 minute at a slower pace.  Repeat for 20-30 minutes.

4. Tabata Training anyone- Check out this video for more tabata information http://www.youtube.com/watch?v=PhkgcUlxKx0

5. Log your food- Make sure you log your food for at least a few weeks so you can get an idea of how many calories you are eating, how much sugar, carbs, fats & protein you are consuming as well.

6. Get some sleep- Make sure you get around 8 hours of sleep a night.  If your under that most likely your going to be storing some extra fat around your middle. 

7. Find a stress reliever- If you have a lot of extra stress in your life try and find a method to relieve some pressure off of yourself.  I personally enjoy yoga & meditation a few times a week to center myself.

8. Eat good fat- Make sure your enjoying a good sprinkling of healthy fat throughout your day.  Almonds, avocados, olive oil, salmon to name a few. 

If you want a great abdominal workout check out this video 6 Pack Abs

As always check out www.safiretraining.com for more information. 

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?  

Check in with that resolution

How is that resolution coming?  Just like this person in the picture above are you making small steps to get there or did you try to jump up all the steps at once?  I know studies show the person who starts making those small changes usually end up making their goal(s) stick.  The one who tries to overhaul their entire life to achieve the goal usually doesn't fair so well in 4 months from now.  So take a look at your goal, what can you do to achieve it today that is small and sustainable for the next year?  Start with the subtle shifts you can make in your life that won't throw you off course.  If it is a workout goal shoot for 3 days a week to start.  If you try to workout everyday, 1. You will burn yourself out.  2. You need a rest day, it is not good for your body to workout everyday.  So take a second look at your goals what can you do to break up your goals into small and reasonable tasks and goals.  If yours are already broken up see if you can add a second goal to your list.  Try this little things and eventually they will add up to one great goal achieved!

Check out SaFire Training for more information on achieving those goals!

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

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. 

Bucket Lists and Fitness Do Go Hand in Hand

I most recently went through a mini-fitness photo shoot (a sample picture above and one below).  I had always wanted to do one, I guess you could say it was on my bucket list.  I decided to actually make a bucket list.  Now not everything on my list is fitness related but quite a few things are.  I like to be organized so I even organized my lists into I want to do in the next year, next 5 years, 10 years, over the span of many years.  Once I separated my lists I put the next year lists into months.  One of my bucket lists challenges I'm going to attempt to do is run a 10K and the other is doing a fitness show in the bikini category.  My goal is to do one in April.  I'm very excited and will start my serious journey in December.  I will update my progress and workouts throughout the journey.  

So my challenge to you make your bucket list today.  Put things on there that will push you outside your comfort zone.  I have quite a few things I would have never tried but am now excited to, decorating cupcakes, going to a cooking class.  To some that may sounds easy but my food presentation is not always the best.  Get started today and experience yourself in a new light.

Start your journey today

Now that you have set your goals what is it you want to achieve exactly.  I have set my own goal to do a fitness show of sorts.  That is my abs in the picture above.  So over the next few months I will be starting to train to do my first fitness show!  Exciting and nerve wracking at the same time.  I will update from time to time my progress, challenges and triumphs!  I want to show people anything is possible with a little hard work and determination.   

You need to look at your support system, is yours truly supporting you or taking you down.  If you have people who are negative around you they will only pull you down.  Get rid of them and bring in people who uplift you and inspire you to be a better person.  People judge you by the people you are surrounded by.  So look around are you surrounded by people who can uplift you and help you reach your fitness/life goals of yours?  If not do what you have to do to detoxify your life.  It will only make you stronger and a better person because of it. 

How do you win your gold medal?

What is your gold medal in life?

When you are thinking about your life and what makes you the most proud of what you have done, what is it?  Is it getting married to the love of your life, seeing the birth of your child, maybe winning a championship as a young athlete or an MVP title?  What makes you keep pushing for more?  What drives you to achieve more and want more from yourself?

So when you are thinking of those answers write them down.  You might look back on your life years from now and say boy was I in good shape when I was 17.  What is stopping you from getting back into that kind of shape?  I don't mean to weigh 150 again if your a guy and 125 if your a girl.  But to feel as good as you felt when you were that young.  I personally feel like I am close to being in my best shape of my life now.  I was always an athlete but even athletes now sometimes you let yourself slide and it is a battle to get yourself back on top.  So I worked for it and went for it.

Reaching your goals takes discipline.  Write down your plan what are you going to do this next month to help you reach those goals?  What about the next 6 months, a year from now and 5 years from now? The only people who fail their goals are those who never plan.  Write them down figure out exactly what you want from your life fitness-wise, career-wise and personal life and go for it!  Reach your gold medal moment.