Banging Body Part 1

This year I'm trying something a little different for my own personal fitness goals and wanted to share with you the steps I'm taking to make sure 2014 is the year of my fitness dreams!  I have broken down my year into 4 quarters and will focus on each quarter as an individual.  In my post I have shared with you the set-up I'm doing for my first quarter January-March.  This year I want to focus on feelings because as we strive to reach our fitness goals truly we are looking to feel a certain way not just to hit this ideal weight, body fat percentage or run a race.  Usually we have a feeling behind the need for those goals.  So as your working on your own fitness goals for the next year think about not only what you want to accomplish but how you want to feel.  This is part one of the banging body series that will be coming throughout the month of January.

To really start your year off right begin my creating a spreadsheet or if your still a paper, pencil gal write your goals down in a chart format.  In the middle record your big goals for the next few months,in the column on the far left write down your ongoing tasks to reach your goals.  These can be small tasks that will help you reach your overall main goal.  Below that are 1 time events to really set yourself up for success record what date you will accomplish your goal.  On the far right record the purpose of your ongoing fitness plan.  So the why behind what your doing in your action plan.  If you don't know the purpose behind your madness it will probably not be accomplished.  So dive into your new year by setting realistic and measurable goals, don't be afraid to put yourself out there.

If setting goals still makes you sweat and you don't know where to begin below is a calendar to get you through January.  There are fun little challenges combined with fitness & nutrition ideas to help you start 2014 off on the right foot.

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In good health,  Andrea

Tips for losing the last 10 pounds

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.  

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Tips for losing the last 10 pounds

In good health, Andrea

How do I know which fitness dvd to purchase or to workout with?

There are so many fitness dvd's & youtube videos out there now how do you know which one is right for you?  Well trick question, kind of.  Which ever workout you feel motivated to do, which ever instructor you feel you have a connection to and whichever workout makes you feel like you did something.

Most everyone is familiar with the Jillian Michaels, Tony Horton (P90x), Insanity options but there are other great instructors that you might not have discovered yet.  If you go to youtube and search whichever program or fitness inspiration you feel motivated to do that day you will find thousands.  Just because the more famous people pop up first does not mean they are the best for you.  Scroll down and see what other options tickle your fancy.  You might find a fitness pro who lives in a different state or country then you but is fabulous at what they do.

I personally have found many good instructors this way.  I am a fan of http://www.bodyrock.tv/ for those of you looking for more of an intense workout at home.  I discovered them on pinterest of all places.  So if you keep your eyes open you can discover fitness professionals all around on non-traditional fitness platforms, such as pinterest, instagram, and facebook.

I would highly suggest for you to keep looking if you haven't found that instructor or program that you can do at home.  We all have those days where we want to workout but don't want to go to the gym.  That is when you get on youtube and see what you can find.  You might be surprised and what you discover & find a new workout routine that you fall in love with.

 As always check out www.safiretraining.com for more fitness tips & inspiration.

In good health,
 Andrea

What it takes to stay motivated

Studies show if your intrinsically motived your more likely to stick with your workouts.  To be intrinsically motivated there are no outside factors contributing to your fitness or goals you have.  You are truly intrinsically motivated if you enjoy working out and would do so even if there was a "pill" you took to get the results you want.  Many people are not intrinsically motiavted so whats a gal suppose to do?  Well below are some tips if you feel yourself losing your mojo for working out.

Motivation Tips

1. Set exercise goals: Each month set new SMART goals.  A smart goal is specific, measurable, attainable, relevant & time bound.  So don't just say I want to lose some weight- say how much and by when.
2. Find an accountability parter: Find a friend or someone at the gym who you think would hold you accountable to your workouts.  Everyone needs that person who will help them workout on a rough day.  They don't feel like going but they know that person is counting on them to.  That is why bootcamp & having personal trainers are important.  A good instructor & trainer will care when you are there and when your not.  They are there to help you succeed.
3. Have a positive attitude: Sometimes looking at your attitude and the energy your putting out there is all it takes to change your thoughts & mind.  Feeling like you enjoy working out is sometimes the first step in taking your fitness to the next level.
4. Find something you enjoy: There are tons of different classes, workout crazes & equipment out there.  You are bound to find something you like and may even love.  Even if its just walking that is always a start.  There are tons of classes and trainers out there that will help you find your niche.  Just don't give up and say working out is not for you.
5. Write down your workouts: Put your workouts into your calendar, and plan for those during the week.  A lot of time people lose motivation because they didn't plan.  They get frustrated with themselves because they told themselves they would work out but never said when, what day or what they were going to do during their workout.  So plan ahead and make time on Sundays to map out your week.
6. Create a motivation board: Cut out pictures of people who inspire you, what your goal of working out is, positive words, emotions or anything else that will help get you to the gym.  Creating a vision board helps you stay in tune with your goals & gives you that extra "should I really have that second cookie, drink or helping of food" voice in your head as well.

Follow those tips and before you know it you will be motivated to keep your routine even over the busy holidays which are quickly approaching.

As always check out www.safiretraining.com for more fitness tips & tools for everyday use.

Do one thing a day that scares you

I know everyone hears this saying quite a bit but how often do you actually put it into action?  Do you really do one thing a day that scares you?  Odds are probably not, myself included.  So I am a fan of starting small and building from there.  So this next week can you do one thing a day that scares you.  Make a list of things that you want to do but are just to scared to try.  Just list 7 things to start and put them on your calendar.  Make sure you schedule them into your day or most likely they won't get done.  We all know schedules fill up fast.

Below are some sample ideas on what you can do

1.  Go sky diving
2. Try a new workout class
3. Find  your true passion
4. Start the hobby you have been wanting to start for months
5. Learn how to swim
6. Learn how to scrapbook
7. Try a new restaurant
8. Try a cooking class
9. Take a dance lesson
10. Buy a lottery ticket
11. Sign up for the 5K you have been eying
12. Write a love letter
13. Take boxing lessons
14. Try yoga
15. Tell your friends you appreciate them

As always if you enjoyed this blog check back every Tuesday for new content.  www.safiretraining.com

Show your gratitude

What are you grateful for?  Sometimes people need to sit down and figure out what in their life they are truly and utterly grateful for.  I enjoy meditating at least 3 times a week to center myself and figure out what it is I need.  One of my personal favorites is Gabrielle Bernstein she has some great meditations on her website or on youtube.  Just google her name and you will uncover a plethora of meditations and one is sure to suite you.

Activity To Try:

For the next month before you go to bed try and record the top 5 things you are grateful for.  They can be things that happened that day to you, or as simple as the sunshine, the wind, my baby sleeping through the night.

Here is the link to Gabby's website.  I am in no way affiliated with her I just wanted to share my experience with her and her guidance through my own life. Gabby Website

Have you made your goal pyramid?

I have discovered the power of writing down your goals.  Statistics show that you are 80% more likely to meet your goal if you write it down.  Personally I just started doing this.  I came across a book, Jillian Michaels, Unlimited (I highly recommend this book as well) that talked about writing your goal pyramid.  So I have since recorded my goals and have my goal pyramids hanging in my apartment.  I have a personal as well as professional goal pyramid.  I broke it down into daily, weekly, monthly and yearly goals.  Some of my goals might seem a bit lofty but if you don't aim high for yourself who will?  I have challenged myself to stay on top of these goals and it has made a difference in the way I live.  I am more adventurous about what I want and go for it.  I'm more willing to put myself out there and express my opinions on things.  My personal yearly goal was to weigh 145lbs.  I am very close to hitting that and I'm only 1 month into that yearly goal.  I than can reassess and add to that.  I'm now thinking I want to do a fitness show of sorts.  This is something I have thought about doing for a long time but never felt confident enough to go after it.  I now feel I could do it and be proud of my body.  

So I challenge you to write down your goals.  If you don't want to do a pyramid that is fine but pick one goal that you are really striving to achieve.  Once you reach that goal, and you will choose another.  Life is all about bettering oneself and I believe goals are a great way to hold yourself accountable.  You can also tell a trusted friend, spouse or colleague your goals and have them help hold you accountable.  The sky is the limit and put yourself out of your comfort zone to achieve your goal!