3 key areas that can alter your health

Motivation can make or break your fitness goals.  Everyday we make choices some are easy, some are difficult.  Some will make a huge impact on our lives others won’t make quite as much of a difference.  What it all comes down to is the decisions soon will form our habits.  Think about it how many times do you get home from work and think what should I have for dinner tonight?  Well if you say I don’t have anything at home I guess I will have to swing by the fast food restaurant again to pick up dinner.  If this is happening night after night you’re forming a new habit and not a healthy one at that.  I want to challenge you to think about these habits & decisions you’re making and how they are impacting your life.  Below are 3 key areas I want you to pay attention to this week and notice how by becoming more present in your decision making practice can really alter your health. 

3 key areas that can alter your health

1. What time should I go to bed tonight- Everyday we make this decision when should I go to bed?  Some people listen to their bodies and go to sleep when they are tired, others try and stay up just one more hour to watch that late night tv show that they could’ve taped and watched at a later date. Sleep will make or break your health.  Think about the last time you were tired and you had the choice at lunch to eat the salad or get the burger & fries, you probably went with the burger.  Then later in the day as you were driving home you drove right past the gym because you mentally couldn’t get yourself to workout.  My challenge to you is to get to bed 30 minutes earlier then you normally do this week, and let me know how you felt the next day. 

2. Should I get the fries or the veggies- The next decision we all make everyday is what to eat.  We are bombarded with food choices daily.  If you work at a large office people bring in birthday cake weekly that you most try and resist, then you go out to lunch and your co-workers say another salad this one time get the juicy steak.  Then you go home and your kids want mac and cheese so you decide what the heck I will indulge just this once.  Forgetting that you have indulged all day long.  Now over the course of time those little decisions add up to inches on your waistline.  If you give into the pushy co-workers, or the friend who just has to have the dessert but can’t eat it by herself you will start to form habits.  These are not the food habits you want to form.  My challenge to you this week with nutrition is to stick up for your healthy ways and don’t give into the temptations when you truly are not craving those items. 

3. I don’t really feel like going to the gym today- The last key area that affects your health is working out.  To many times I hear people saying I was just to tired, to busy, or didn’t feel like working out today.  Again if you start telling yourself it is okay to skip your workout you will accept that and now it is no longer a priority in your life.  If you have to skip a workout make it up.  You should have your workouts planned for the week and if you need to switch your rest day from a Tuesday to the Friday do so but just don’t let yourself off the hook by skipping gym appointments. My Challenge to you this week with your fitness is not to skip the gym.  Make it a mandatory appointment that cannot be missed. 

If you start to make those 3 changes in your life you will notice habits starting to form.  The more you notice how little decisions soon add up to bigger life changes the more motivated you will be to make good choices.  Now get out there are share this message with your friends if you found it helpful and start forming new habits together. 

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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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What P!nk can teach us about fitness

One of  my favorite artists is P!nk .  I love how she actually sings, dances & puts on a show.  She really works hard on stage.  So you can imagine she is in wonderful shape.  I mean who can forget her 2010 grammy performance singing upside down in a swing.  She is a true performer.  Well she has been on the cover of numerous Women's Health & Shape magazines throughout the year.  What can we learn from P!nk to help us with our own fitness journeys?  Read on below to discover what we can learn from this amazing artist.

1. She is not afraid to sweat:  P!nk is a hard worker she does what she needs to do to get a heavy, hard workout in.  She isn't one to lift the light weights and expect big changes.  When she was pregnant shedding her 55 pound weight gain she was training with heavy weights, medicine balls and interval training.
2. Add a little Pilates to your life: She balanced her heavy lifting routine with pilates.  Now for P!nk pilates maybe more needed in terms of her performances.  She has clean lines when performing and wonderful body control which are notably present in pilates.
3. She works her core: P!nk throughout the years has been known for her hardcore abs.  After giving birth her trainer has stated she trains her abs 7 days a week.  Now when training 7 days a week  you will want to lift light weights.  (Also what P!nk does) she combines pilates, bands, rings, & balls for her ab routine.  If you do lift heavy for abs I would recommend taking rest days in between lifting days for your abs.  They are like other muscle groups & do need a rest in between lifting days.
4. Don't expect a quick fix: P!nk's workout takes 60-90 minutes, 5 days a week.  Fitting that workout into your day is required medicine for everyone.  Make that time for yourself it will help you feel better, stay in shape later in life, & give you that body confidence most people need.
5. Watch what you eat: To me fitness encompasses not just your workout but your nutrition & motivation as well.  P!nk eats very clean healthy meals.  She enjoys lots of veggies, & other "superfoods".  She also enjoys protein but she is a vegetarian so her protein does not come in the meat form.  You have to decide for yourself which type of protein you enjoy.  Lean protein helps build that coveted lean muscle which helps you burn more fat at rest.

In honor of P!nk below is a great core & booty workout to help you start your P!nk fitness regimen.

As always check out SaFire Training for more fitness tips & inspiration!

In good health,

Andrea

Banging Body Part 2

Last week we went over setting goals for the 1st-4th quarter of the upcoming year.  In case you missed it you can read part 1 here.  If your ready to move on to part 2 for your banging body read on!  To help you reach your goals you need to start your fitness journey.  Make sure you have developed a plan or hire a trainer to help you with your plan.  Below is my own workout calendar for the month of January.  I typically do this for my own clients and decided that I should start doing this for my own workouts.

I understand things come up and you might need to switch your Saturday workout to Thursday during the last week of the month and typically that is okay.  Your next step after having your workout mapped out for the month is to put your workouts into your schedule.  You want to make sure these are appointments that cannot be broken.  They are non-negotiable if you want to go to a last minute happy hour but haven't got your workout in for the day you will have to skip happy hour.  It can be tough at first but you need to put your health first and realize there will always be happy hours in the future.  Notice to really get that banging body it is not just about saying it you have to do the work to achieve those goals.

After having your workouts into place the next step is to look at your nutrition.  Make sure you have planned ahead, if you fail to plan you plan to fail.  I'm sure everyone has heard that quote but it is so true!  People get busy, mid-week your home you forgot to plan ahead and now are at a drive-thru or eating every junk food you have in your cupboards.   I tell my  clients to plan on their day off usually everyone has a day off or even an hour off at some point in their week.  Resist the urge to just sit in front of the tv and zone out plan ahead instead.  You don't have to overwhelm yourself by planning your entire week in that one day though that is great if you can.  Plan what 2-3 meals you will cook & either freeze or eat the leftovers during the week.  This is one great way to keep up on your fitness goals.

So now that you have your goals set & a plan in place next week will be part 3 of having a banging body.  Hint, we will be discussing motivation & how you actually can reach those goals.

If you haven't already you can sign-up below for our bi-weekly newsletter in which you will receive even more fitness insights that are only reveled in the newsletter. 

Tips for losing the last 10 pounds

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.

If you like what you read and want to get even more fitness tips sign-up for our bi-weekly newsletter that will keep you up to date on everything fitness, nutrition & motivation.

In good health,  Andrea

Tips for losing the last 10 pounds

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.

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.

Dream Boards

How many of you have made your dream board?  I made my first one a few years ago.  My first dream board was of my fitness goals.  I have various fitness models with amazing bodies, and quotes to keep me motivated to do my workouts during the week.  I now have 3 fitness vision boards for myself.  While I was at a nutrition conference last week they stressed the importance of a dream board of your life and what you want in the future.  I than bought the board they offered because it can be folded up and taken with me.  Yes I am that big of a dream big person that I would take mine with me.  I have not started to make mine yet but am contemplating what do I want on it?  If money was no object what would make me happy?  Where would I want to live, what would I want to do?  I really don't know I also feel a little greedy putting outlandish things on my board that really won't make me any happier.  I know money makes things easier but what would I truly want to do with my life if money was no object.  That is my question- I personally love what I do with my life now and how could I make that even better?  That is my challenge to myself as well as to you?  What would your board look like?  How would that alter your life if money was no object?  Remember to Dream Big!

Train like an Olympian

Since the Olympics have started I thought I would share a little training tip.  I recently read a quite saying have you looked around and seen the average American boy are we getting big!!! As I'm watching the Olympics today I'm thinking why can't everyone be in this good of shape?  Now I know not everyone is as gifted athletically as those in the Olympics but that gives no reason for the average American to not move or do the best they can.  These Olympians work hard everyday.  I am going to give you a huge hint PLAN!!! These athletes plan their workouts in advance as well as their nutrition.  You need to plan, plan, plan!! If you currently are not doing that you are letting yourself down.  If you don't know how to plan invest in a trainer.  As a trainer myself I know not every trainer is good, I get that if your skeptical.  You need to set up a consult with them get their philosophy on fitness and training, check out their personality and see if they are a good match for you.  If you want to train like an Olympian but your trainer doesn't know how to do that choose someone else.  Make sure they have the knowledge to take you to where you want to go fitness-wise.  

So if you take nothing out of this besides one thing make sure you PLAN!  Set yourself up for success and hire someone to help you if your not sure how to get their yourself.  Get off the couch and start your journey today! 

A little more motivation for you!  

Be the best you can be and you just might surprise yourself!

Log Your Food!!

I will share with you my personal story on logging food.  I kept a food journal by hand for 1 year and ended up losing 30 pounds.  I had so much more accountability when logging my food than when just eating a handful of crackers here and there.  You will be shocked at how many calories you are truly eating in a day or maybe not eating.  If your not eating enough calories your not doing yourself a favor either.  You need at least 1200 calories if your a female and around 1800-2000 if your a male depending on your height and activity level.  During that year I also logged all of my workouts and held myself accountable that way as well.  But most of you probably have heard by now nutrition is 80% of the battle.  You are what you eat.  If your not wanting to log your food by hand than check out myfitnesspal.com.  My personal favorite free site to log food.  It offers multiple food selections as well as different restaurants.  So start that food journal and watch your fitness aspirations become a reality. 

Does your fitness routine need a little more fireworks to get you going again?

Since it is so close to the 4th of July I figured I would see how everyone is doing with their fitness routines.  It is about half way through summer now and some people might be noticing their fitness goals are not where they want them to be.  What is missing is it motivation, lack of time, commitment, accountability, knowing what to do?  All these things can cause people to panic and throw out their entire fitness routines.  I have included some great motivational quotes to help you push through and try to get those fireworks back into your health and fitness goals!!!

1. Fear is what stops you... courages is what keeps you going.- Unknown 
2. Motivation is what gets you started. Habit is what keeps you going. -Jim Ryan
3. The only way to be truly satisfied is to do what you believe is great work. And the only way to do great work is to love what you do. If you haven't found it yet, keep looking. Don't settle. As with all matters of the heart, you'll know when you find it. ~ Steve Jobs
4. Often we don’t try because then we can’t fail.
5. Start small when trying to make big changes. Going to big to start will only leave you discouraged.

 Let those fireworks begin!!!

Get those Bikini Abs!

Here is a great workout to help tone up that mid-section to get those abs in tip top shape for swimsuit season!!  Preform each crunch for 15-25 reps depending on your fitness level repeat 2-3 times again depending on your fitness level.

1. Side Plank- You can do this exercise on your toes or bend knees to 90 degrees and keep hip off ground.  Hold for 20-30 seconds.

2. Criss-Cross Crunches- Not to be confused with a bicycle.  Lift up using your shoulders to get to your knees not your elbow.  That will intensify the stretch in the abdominals and give you more of a burn.

3. Heel-to-toe crunch- Lift your shoulders from the floor slowly; keep your eyes on the ceiling as you move. Pause, then slowly return to the start. Repeat for three sets of 15 reps; when you are through, reverse the position of your feet and repeat with your opposite arm extended.

4. Supine Leg Crunch- Slowly alternate lifting one leg until it points towards the ceiling, then the other. (Lifting each leg once counts as a single rep.) Remember to breathe and keep your shoulders lifted from the mat throughout your set.

5. Double Crunch- Lie on your back with your knees bent to 90 degrees and calves raised parallel to the floor. Contract your abs to lift your upper back from the floor; at the same time, raise your hips from the floor to direct your knees towards your chest. Slowly lower and repeat.

6. Plank- I like to end my workouts with a plank hold.  30 seconds to 1 minute.  To modify you can always do it on your knees. 

*To make it advanced you can pulse your leg up and down 15 seconds each leg.

How to get a bountiful booty

Ladies I am mostly talking to you right now- but butts are as trendy today as ever.  Everyone wants a nicely shaped backyard.  How do you go about getting one?  Well if you have a flat behind there are exercises you can do to help enhance your derriere.  I personally had not so round of a rear end a few years ago but after putting in work at the gym I most say my Kiester is looking rounder and more muscular.  Here are exercises below you can do to enhance your gluteus maximus and minimus.

                                                         

1. Split squat lunge-  Example is pictured above.  Now if your balance is not the best please do this on a stationary bench.  A. Place one foot on the bench the other a stride length away from the bench or stability ball  B. Drop your body weight straight down making sure knee does not go past toe.  C. Stand back up and repeat same leg.  2 sets- 10 reps each leg

2. Bridge-  A. On your back have your body in one straight line.  B. Push up with your heels raising your booty as high off the ground as you can.  C. Hold for 30 seconds or you can drop down and push yourself up 15 times.  Repeat 2-3 times.  To intensify this exercise you can hold a 10lb plate on your abdomen/pelvic region. 

3. Squats- That is right a basic squat will work that rear.  A. Sit down like you are sitting in a chair push up using your heels. B. Make sure your knees never go past your toes.  -To make this harder use dumbbells  Preform 2-3 sets- 10-12 reps

4. Step-Ups- You can use a step if you have one handy or a bench at the gym.  If you are at your home a sturdy chair or an actual step.  A. Step up onto the bench/step with one leg and step down using opposite leg.  B. Push up through the heel as you step up activating your glutes. - To make harder use dumbbells.  Preform 2-3 sets- 10-12 reps a leg. 

5. Plie Squat- If you are working on your butt push up through your heals if you want to work inner thighs push up on the inside of your foot.  A. Your feet should be slightly wider than shoulder width apart.  B. Sit back into your heels and stand back up.  - As always to intensify use weights.  Preform 2-3 sets 10-12 reps.

6. Deadlifts- This is an advanced exercise- if you have low back issues do not do.  It may look easy and you might not feel anything when you do it but when you wake up the next morning and realize your hamstrings and glutes are on fire this is why.  A. Start standing up right with weights in front of quads.  B. Start bending forwards weights dropping to shins or floor with a slight bend in your knees.  C. Pull up using the backs of your legs (hamstrings and glutes).  2-3 sets- 10 reps

7. Hamstring Curls with Stability ball- The picture shows this exercise with one leg raised that is the advanced option you don't need to do that.  Again lower back issues be careful.  A. Starting with your body straight put both heels on the ball.  B. Pull the ball in towards your butt using your hamstrings (back of the legs) C. Lengthen back out to where you started.  - You may need to adjust the ball position doing this exercise it is totally fine and normal.  2-3 sets- 10 reps

8. Kneeling cable kickback- If you do not have access to a gym or cables you can do with a band at home if you have one.  A. Put cuff around ankle and hands firmly on bench along with the knee that will not be doing the work.  B. Try to keep leg straight and push back straight out behind you.  C. Keep leg straight and bring back in. Repeat. If the weight is to heavy your form will be compromised you do not want this.   2-3 sets- 10-12 reps a leg. 

This is a great booty workout that will have your rump looking fantastic in no time- Enjoy!!