Beach Body in No Time

Beach Body Training 

Are you looking to get a beach body in time for Summer?  Yes, you still have time if your goal is to do a tone up and lose a few lbs before you put on you swimsuit.  Below are some tips for you to follow and a great beach body workout.

Beach Body Training Tips

1. Write down your calories- If you want to truly be accountable for what you are eating start tracking your food intake.  I know this can seem like a pain but studies have shown you are 80% more likely to lose weight if your tracking your food.  
2. Avoid excess sugar- Make sure you are not going over in your daily sugar intake.  This is key if your trying to get your body ready for that swimsuit.  Track where your  sugars are coming from.  Is it fruit or the sugary beverage you drank at 3pm?   
3. Drink green tea- Green tea has shown to help decrease belly fat.  So drink up and enjoy a cup or 3 a day to help keep your middle tightened. 
4. Perform intervals- Hit the trails up and incorporate some intervals.  Instead of going for a steady state walk, jog or run.  Mix up your pace going 1 minute at a moderate pace the next minute go as fast as you can.  Perform those interval rounds for a total of 20-30 minutes.  Intervals help you burn calories long after the workout is over. 
5. Get enough sleep- Sleeping is vital for getting the body you want.  If your constantly craving unhealthy foods, always tired, can't work out because your exhausted. Chances are you need to get some more sleep.  Aim for 7-8 hours a night to keep your body and mind running smoothly throughout your day. 
6. Strength train 2-3x a week- Ladies strength training helps you tighten and tone the body.  Do not shy away from the weights.  Having definition throughout your body is the new "hip" thing to be doing.  Out is the super skinny figure, in is the curvy well muscled bodies.  So get that triceps muscle showing, highlight that 6 pack, and enjoy the nice quad sweep.  Plus for every pound of muscle you burn an additional 50 calories. 
7. Work those abs- Last but not least, most females are looking to tone up their mid-section when it comes to swimsuit season.  I have some great videos on my website with ab routines as well as my 3 prong abs method.  If you want more information or to receive the 6 prong abs method click the link at right. http://eepurl.com/wk5h5 

Beach Body Workout

• This workout is geared to work the entire body.  
• This workout is for intermediate to advanced exercisers 
• Perform it 2-3 times a week on non-consecutive days.  
• Repeat 2-3 times and 10 reps all the exercises.  

1. Curtsey lunges with bicep curls- Step right leg behind left as if your performing a curtsey at the same time bring wrists facing the sky to perform a bicep curl. 
2. Dips with a toe reach- Hands behind you with your legs either bent at 90 degrees a little easier or legs straight a little tougher.  Drop butt towards ground and than lift your butt in the air.  Balance left hand on bench reach right arm towards left foot.  Slowly lower down. (If your a beginner just perform the dips)
3. Plie squats with lateral raises- Place feet out wider than shoulder width and squat down slowly raise arms up to shoulder height to perform a lateral raise.  As you stand release arms back down to sides. 
4. Chest Press to skull crusher- Resting back on the ground or a bench, drop arms to form a field goal to the outsides of the chest.  Press weights up to meet above the chest than flip wrists so the insides of your wrists are facing each other.  Drop weights down to ears and slowly raise back up.  
5. Deadlift to a row- Keep db in front of shins slowly lower weights down towards ground as you are standing up perform a row when you are almost standing straight up.  Than raise all the way up to  a standing position.  
6. Walking lunge with a DB twist- Perform a lunge 90 degrees in the front & in the back.  Take the lunge to a walking lunge at the same time you lunge forwards twist your db over your bent leg.  Than walk other leg forwards & twist to the opposite direction.  
7. Reverse lunge with a shoulder press- Take a step backwards to perform a reverse lunge 90 degree leg bend.  While holding that 90 degrees press your DB overhead in a shoulder press and slowly lower back down.  Repeat on opposite leg.  (Perform 12 shoulder press, not lunges in this exercise) 
8. Hip Thrusts feet elevated- Place feet on a bench and put a weight on your hip bones.  Thrust hips up to sky than slowly lower back down.  Keep repeating that sequence working on using your glutes to lift & lower your body. 
9. Planks- Perform a plank on your forearms & knees raised or touching ground and hold squeezing glutes for 30 seconds. 
10. Side Plank- Perform 10 hip dips in the side plank.  Either on knees or toes. 
11. Lemon Squeezers- Lying on back squeeze upper & lower body together than release right before you touch the ground raise back up.  Keep repeating. 

In like a lion or a lamb?

It is the start of March the age old saying in like a lamb or like a lion deciding how the weather will be and how much more winter we will have.  Well I'm sitting here typing as the snow is coming down it looks like a lion to start the month of.  Now lets put the same concept to your fitness goals.  Is March coming in like a lamb or a lion?  Have you been hitting the gym or working out like you thought you would?  What has been taking up your time if you haven't?

I like to reevaluate my own fitness goals monthly.  I take a look at what I want to accomplish and set my monthly goals accordingly.  I personally have found March to be coming in like a lion for myself.  I haven't made the time to go to the gym as I have been busy like most people.  I have to find the time and carve out the important hour I need at the gym.  I found myself extremely crabby when I went the last 4 days without getting in my own workout.  I found myself getting the sniffles, stomach aches, restless sleep and extremely short tempered.  Personally I know without my gym date after more than 3 days in a row gets me going and not in a good way.  So look at your own life how has your March started have you been a lion or a lamb?  Set the tone today to change that if your not liking the direction you have been headed.  I know I hit my yoga class this morning and am trying to turn the rest of my March into a lamb demeanor as that is my fitness focus for the month.  What is yours?

As always check out www.safiretraining.com for more great fitness information and upcoming events.

Try a little tabata in your life!

I have a great tabata workout for you to try!  Check out this youtube video about tabata training. Remember tabata training is 20 seconds as fast and hard as possible and 10 seconds rest.  Repeat for a total of 4 minutes. Tabata Workout

Check out SaFire Training for more workout videos! 

Heart Healthy February Challenge

Since February is a heart healthy month SaFire Training is doing something special for you!  We are posting daily challenges on our facebook page to try everyday.  Each challenge is geared to help you either physically, emotionally or spiritually.  Most of the challenges are pretty simple and will bring a smile to your day.  Hint, hint smiling is a challenge for one of the days in February.  So if you want to give yourself a jump start on your health or to give yourself a boost throughout your day this challenge is for you! Like us today, so you won't miss a day in February!  www.facebook.com/safiretraining

Creative Exercises

There are a lot of different exercises that one can do.  How do you keep the creativeness into your workout routine?  Below are some great workout ideas for you to do to keep your lifting routine fresh!  Perform 2-3 sets and between 10-15 reps.

1. Plie squat into calf raise, with one arm raised over head and the other holding onto a body bar or a couch or chair.  Like above picture.

2. Russian Twists w/pass throughs- Leaning back into a russian twists as you are moving the ball from side to side lift your leg up and go underneath your leg to the other hand and repeat going back in the other direction.

3. Plank with leg lift- In low or high plank lift 1 leg straight up to the sky do all reps on 1 leg than switch to the other side.

4. Side Plank with hip dip and crunch- In side plank dip hip towards ground as soon as your back into plank position perform crunch across the body bringing elbow towards ground.  Repeat for allotted reps on 1 side than repeat other side.

5. Pullover with leg ext.- On bench or on the ground, with 1 heavy weight lift the weight straight back overhead and pull back up above your head.  When weight is above your head lower legs out as straight as you can go.  When legs are back to center slowly lower weight above head again.

Those are just a few creative exercises to incorporate into your workout routine.  Check out www.safiretraining.com for more fitness videos.

Work that booty!

It's no secret I really like to work the booty.  I believe this muscle group is so neglected during the day that it needs to be strengthened, tightened, stretched, and toned.  It is the biggest muscle group in your body and we should be working it to be the powerhouse of the lower body.  So below is a great workout to work that booty! 

With all the exercises perform 3 sets if your advanced, 1-2 sets if your starting out.

1. Reverse lunge- 

In lunge position step backwards forming 90 degrees in the front leg and 90 degrees with the back leg.  Chest should be lifted up, eyes facing forwards.  Alternate legs sinking down into your glutes to really get that burn.  Use weights if you want more resistance.  Perform this exercise- 10-12 reps.

2. Angled Glute Lifts 

On all 4's pulse leg out behind you lifting up to side and down.  Perform this exercise 20 times each leg.

3. Side lunge with a leg raise

(The ball is not necessary) 

Perform a side lunge over to one side of the body.  As you are standing upright lift opposite leg straight in the air.  Repeat back on one side of the body.  Do all 10 reps on left side of body before switching to the right side. 

4. Squat Jumps

Squat down as you reach your lowest point reach arms upwards quickly and exploding up onto toes and jumping up as high as possible.  Land back in squat position absorbing the landing with your glutes.  Perform this for 30 seconds. 

5. Squats to a side kick

Perform squat as you are coming to the top kick leg out quickly to the side and perform another squat and as you stand quickly kick with the other leg.  Perform 16 total kicks alternating sides. 

6. Deadlifts 

Keeping dumbbells in front of quads slowly shift weight back towards glutes.  Slowly lower weights down to the ground keeping legs straight but knees not locked.  As you reach the ground (or as low as you can go)  pull up to standing position using your glutes and hamstrings.  You want to be slow and in control of your body the entire time.  Perform 10-12 reps.

These are 6 great exercises you can do to help you tone and tighten that tush.  Check out www.safiretraining.com for a video on how to do these moves.

Why you need fat in your diet

Fat is not the enemy anymore.  Well when it comes to nutrition.  Fat from healthy foods are actually good for you!  The fats you want and should avoid are saturated fats and trans fats make sure you read the labels so you know if your foods contain those 2 fats.  Well what fats do I eat you ask?  Well you want to consume monounsaturated fats and polyunsaturated fats.  

So what foods contain those healthy fats:

1. Salmon
2. Nuts: Almonds, pecans, cashews, walnuts 
3. Olive Oil
4. Sunflower oil
5. Peanut oil
6. Avocados 
7. Peanut butter
8. ToFu
9. Tuna Fish
10. Soymilk 

 Those are just a few of the foods that contain the healthy fat you need to make your body work.  Most people need to consume around 20-30% of their diet should be coming from fat.  So fat is a good thing as long as you are eating the healthy version and avoiding the baked treats, and heavily processed foods.  For more information check out SaFire Training.

Lifting Weights 101

All right ladies I know that walking into a weight room full of dudes can be overwhelming.  Even for ladies who know what their doing.  So here are some tips to make yourself a little more comfortable when you hit the gym up. 

1. Have a plan- I always bring a hand written workout with me to the gym.  If you have a plan you will know what pieces of equipment you need next and can plan accordingly.  
2. Realize some of those guys working out don't actually know what they are doing- Some of those guys don't actually know what they are doing and are just as intimated as you are.  
3. Go in with confidence- Walk in with your head held high and shoulders back you will automatically feel more confident
4. Choose free weights- check out www.safiretraining.com for a video on sample exercises.
5.  Find a workout buddy- Bring a friend who knows what they are doing.  
6. Hire a trainer- Hire a trainer that will give you workout routines and than use those workout routines on your own so you feel comfortable lifting on your own. 
7. Perform 8-10 exercises- Don't just go into the weight section of a gym and do 1 set of bicep curls and call it good.  Try to do 2-3 sets of the same exercise and perform 8-10 different exercises. 
8. Use all body parts- Try and workout utilizing upper and lower body parts during your workouts. 

Those are just some tips use all or just a few to help keep you motivated and inspired to get in the gym. Remember for every pound of muscle you have you burn an additional 50 calories at rest.  So get lifting! 

Gratitude

Above picture from www.safiretraining.com 

Gratitude what does it mean exactly?  Well after looking it up the definition given was the quality of being thankful.  I would hope that people are grateful at all times of the year but over Thanksgiving it seems this is a topic we like to discuss.  I personally started a gratitude journal in September and every evening before I go to bed I write down 5 things I'm grateful for during that day.  It really helps you stay positive.  That even on a "bad" day you look back and realize it really wasn't as "bad" as you thought it was.   

So my goal for you write down the 10 things you are grateful for this past year.  I will include my top 10 list below as well so far in the year 2012.

1. My faith and finding a church that helps me grow as a person

1. Starting my own in-home personal training business

2. My family

3. My supportive boyfriend

4. Coaching basketball and being a role model to the next generation

5. Starting to become more involved in stopping the childhood obesity epidemic

6. Realizing everything does happen for a reason 

7. My friend asking me to be her maid of honor at her wedding

8. Going to Arizona this year

9. Outside church services in the summer

10. The privilege to be a teacher even if I chose to only do it for a short time before my real calling emerged. 

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.

Find you fitness niche

Everyone has a fitness niche you just might not have found yours yet.  If you don't like working out and have never found something you enjoy to do while working out no wonder it is no fun for you.  There are SOOO many opportunities now to try different classes such as yoga, pilates, kickboxing, zumba, bootcamps, PiYo, ballet classes, running classes, spin classes.  So if you think your not someone who works out try to re-think about what your likes are.  Have you really tried every fitness niche out there?  If not try something new, step outside your comfort zone and you might discover a lifelong passion.

Welcome to SaFire Training

This is my first post on my new blog!! I'm very excited to announce that I am starting my new in-home personal training business.  It is entitled SaFire Training.  I am serving the Western and Northern Metro.  I am ecstatic to go on this new journey in my life and feel the timing is right.  I have been training since 2007 and have many years under my belt from working at various gyms.  I now feel it is the time to go on my own.  I believe it is essential for anyone who does start their own business to have mentors and people they look up to and respect in which I do.  I always love learning and am not the type of person to get stuck in a rut.  I always look for the new and best way to train for each person as an individual.  My future blogs will be helpful tips for staying in shape and business tools to trainers who want to go out on their own!