As we are on the brink of Christmas Eve I thought I would reflect back on the year that was.  Plus next week I have week 1 of Banging Body a 4 part series.  So I looked through my old posts this year and picked out my 4 most visited blog posts and one of my personal favorites.  So below I present to you the top 5 fitness posts of 2013.

 Top 5 Fitness Posts of 2013

1: How I lost 40lbs & kept it off

 

2: Healthy Peoples, Healthy Habits

3: Tight toned legs

4: How to uncover those abs

5: Five Tips from Downton Abbey

Thanks so much for everyone who enjoys SaFire Training and the content we put out.  It is our goal going into the New Year to bring you more video workouts, motivational content & nutritional information.  That is my focus in the next year with SaFire Training to really hone in on the 3 aspects of fitness that I see are key for people: fitness, nutrition, & motivation.  Have a wonderful holiday season to you and your families.

In good health,

Andrea

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Tips for losing the last 10 pounds

What should a youth athlete eat?

Benefits of whole grains:
-They're high in fiber, helping us maintain a healthy GI tract
-They're slow to digest, helping us maintain energy levels
-They're loaded with vitamins and minerals, improving our nutrient density
-They're satisfying, helping us control appetite

Food for thought:   If there's a cartoon on the box or package, leave it on the shelf!

*The recommended dietary allowances suggests an intake of 2200-2500 calories for 11-14 year old females and males. 
-The numbers will fluctuate pending activity level

The importance of fiber
-Fiber helps sustain energy over a longer period of time, slows the digestion of food.  It helps lower the risks of heart disease, obesity, certain cancers and diabetes. 

Kids are picky eaters=
1. Make it fun for them- cut up fruits and vegetables in the shape of fun things, tell them about eating the colors of the rainbow.
2. Research suggests it takes about 12-15 times of introducing a new food before a child may truly like or dislike it. Don't stop after 1 attempt.

Protein
1. Protein is crucial for recovery and repair
2. Protein should come from a variety of sources
3. Additional protein can and should be consumed through whole foods. 

Fats
If it's solid at room temperature, ditch it- instead opt for olive, canola, and flax oils, along with raw nuts, avocados, and fish. 
Trans Fats
-Ditch partially and fully hydrogenated oils it is still trans fats even if the label says 0 grams of trans fat.

Benefits of Breakfast
1. Improved cognitive performance
2. Higher test scores
3. Decreased body weight
4. Increased iron intake
5. Increased calcium intake
6. Increased folic acid intake

Breakfast ideas
1. Rolled Oats
2. Cheerios
3. Raisin Bran
4. Bran Flakes
5. Most Kashi Brand cereals
6. Oat Bran
7. Wheatenna
8. Shredded wheat
9. Eggs w/some mixed veggies
10. Yogurt with fruit
11. Fruit and natural peanut butter
12. Raw nuts and dried fruit
**This is not a comprehensive list just simple ideas

**Children should not be forced to eat or clean their plates. Or saying you can't eat dessert unless you clean your plate does not teach the child to listen to when they are actually full and encourages the child to please others and ignore natural hunger cues

Simple Nutrition Tips
1. Encourage higher quality foods
2. Eat Breakfast daily
3. Eat calories, don't drink them
4. Decrease trans fat foods and the intake of high sugar, high fat drinks, snacks, and foods in a general way to improve the quality of the diet, without limiting growth and development.

Food for thought
*Research suggests when children are allowed to be part of the decision making process, they will be more likely to follow through with the outcome because they play a role.  When talking with kids, have them speak up and figure out different solutions together. 

Mineral Needs
1. Calcium- Bone mass
2. Iron- Essential for blood cell formation 
3. Zinc-Hormone production 

Vitamins Under consumed
1. Vitamin A
2. Vitamin C
3. Vitamin B6

How Fluid Losses can negatively impact Performance
1. Increase heart rate
2. Decrease in cardiac output
3. Decrease muscular endurance
4. Increase core body temperature
5. Muscle cramping from electrolyte loss (Sodium and potassium)
6. Decreased Balance
7. Reduced strength and power
8. Heat Exhaustion 
9. Heat Stroke

Primary Fluid
Primary fluid should be water closely followed by skim milk

Halloween: Tips for not gorging on all that sugar

I just read Halloween is the 2nd biggest holiday in the U.S kind of crazy.  Well with Halloween comes the candy with the candy comes adults nibbling on their kids treats and kids overeating all the candy how can we stop the monster madness!!

So how can people stop from gorging over all the candy?
1.  The parents can take all of the kids Halloween candy and hide it from the kids and give them 1-3 small pieces a day pending on the age and activity level of the kids.  My parents used to do this to us and we never complained and usually never finished all our candy because we got sick of eating it daily.  This is what you want from kids so they do not become dependent on the sugar.

Now the 2nd part how can the parents or adults not gorge in the candy?  This is going to require some will power.  Think about what you are eating how do you feel after you eat it?  Did it satisfy your craving or just encourage you to eat more?  The hard part is you have to be truly honest with yourself and know what you are feeling.

What does all that sugar do to your body?

There are numerous studies out now looking at what sugar does to the body.  Many have proven that sugar is more addictive than drugs.  So many kids who are used to eating candy everyday will become addicted and want it more as adults.  So my challenge to you can you go for a week without sugar?  Monitor your sugar intake and notice how you feel that week without it.  Do you suffer withdrawal symptoms, crave more sugar?  Take notes in a journal after you make it through that week or two try not to look back as soon as you have sugar again the cravings will come right back.  The longer you can resist the better for your body. 

Part 2 coming later this week- What are healthy alternatives to give to your kids?  What are the "healthiest" candies? What are quick exercises you can do after eating your 13th mini snickers bar?

Working to fight childhood obesity

I recently was listening to Michelle Obama speak and it reminded me about the childhood obesity epidemic going on in this country.   I have not worked as a teacher this last school year but have talked to friends who are teachers.  They are sharing with me the dilemma that is going on in the classroom with students who are overweight.

1. They are getting bullied.
2. They have no energy.
3. They lack self esteem
4. Lack of friends
5. Don't like to participate in gym class

This is not entirely their fault their parents have not educated them to make correct choices.  Now I understand sometimes the parents lack the education themselves.  I have discussed with parents do you know what to feed your kids?  A lot of times they don't know and say there is too much information out there and get overwhelmed.  I understand the confusion and I think it is the job of fitness professionals in the community who have the knowledge to step up and educate society.  So I am asking anyone in the Twin Cities if you want to partake in a movement and want to help let me know.  I am organizing a group who will donate time to help educate families and schools on the proper nutrition and activity needed for growing kids.  Message me below or shoot me an email at safiretraining@gmail.com.

 Thanks and here is to a new movement in MN!