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! 

How do I lose those last few pounds

I have been asked by many people in the last few weeks how do I lose the last 10 pounds or so.  Well there is no secret weapon but you can do some things daily that will make a difference on the scale to make it budge.  

1. Eat breakfast- You need to make sure you get your metabolism kicking and don't eat doughnuts.  

2. Drink lots of water- Staying hydrated is key make sure you are drinking water instead of eating when you really are not hungry and might be just thirsty.

3. Count your calories- myfitnesspal.com is a great website to use.  You might be surprised at how many calories your consuming or not consuming.

4. Find a workout buddy- Sometimes they help push you to the next level.  Make sure they are a good workout buddy and not just a good friend who really won't push you.

5. Find an accountability partner- Find someone in your life that will hold you accountable for what you are trying to accomplish.  If you tell them what your goals are they can help you achieve them or at least keep you honest.

6. Eliminate bad influences in your life- If there is someone holding you down get rid of them.  Evaluate why they are in your life in the first place.