The fitness trick you need to know

Most people go to the gym on average 3 times a week.  Which is awesome and should be celebrated no matter how many times you make it to the gym.  One fitness trick that many women are missing is not letting one bad day turn into a week, then a month, and before you know it an entire year.  We are too tough on ourselves.  As women we tend to put others needs before our own.  So we are having a bad day don't let the bad day turn into to a week, or a month.  We tend to over schedule ourselves and our own health goes out the window.  We need to take our life by the horns and attack, so to speak.  Below are ways for you to ease up your reins and not beat yourself up for every little "mistake" you make.  As well as how to avoid making one "mistake" turn into twenty.  This fitness trick is really more mental then physical but what is the first thing that talks you out of going to the gym, usually the mental component to working out.  

Tips on easing up the reins:

1. Celebrate you more often: I know this  may seem silly at times and you might say I don't have time to celebrate.  My response make time.  People make all these goals and as soon as they hit them they say all righty lets move onto the next.  This is something I'm personally guilty of doing myself.  You really do need to take the time and celebrate what you've accomplished from the journey you were just on.  To celebrate you don't have to do something crazy try taking a bubble bath, buying a new pair of workout shoes, dancing in your living room, going out to lunch, meeting up with a friend.
2. Don't get discouraged by what you don't complete: This is another lesson I've had to learn sometimes you don't get through everything you wanted to and that's okay.  There is always tomorrow.  Keep creating your to do lists but make them achievable.  We sometimes load our plates with so many to dos we don't get anything done.  Start by making your list smaller 3-5 goals each day you want to accomplish.  Check them off when completed and do a happy dance.  If you don't get to something put that in your high priority list for the next.
3. Make sure you don't push off things you need each day:  For example, I need sleep at least 7.5 hours a night I won't compromise on this.  I need to workout or be active daily.  This is non-negotiable for me.  I need to read daily this is part of my bedtime ritual.  I need to write in my gratitude journal daily, this is how I end each day.  So figure out your non-negotiable and don't let life interfere with them.  This is what makes up who you are, what you believe is important in your life, and helps you keep your sanity.  Create your list of what you need each day and make them daily habits.
4. Remember your priorities: Ask yourself what do you value?  Is it family, friends, alone time, watching tv, your career, your spouse, your dog, your health, your faith, your community?  I would rank the top 5 things you value and look at how your day is currently being spent.  Are you achieving success in your top 5 values?  If the answer is no what areas can you change to make those priorities become number one in your life?  By looking deep within yourself you will start to see what matters to you and start making a change to put your top priorities first.  Not only will this make you happier it will also help motivate you in other areas of your life.

As always check out SaFire Training for more fitness tips, nutrition information, and motivation.  If you haven't already sign-up for our bi-weekly newsletters in which you will receive even more exclusive fitness tips plus if you sign-up below you will receive our 6 free fitness reports.

In good health,

Andrea

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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!

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.