10 things I tell women who are trying to lose weight

1. Don’t get discouraged- A lot of the time when women want to lose weight they want to have lost it yesterday.  With that being said it is very easy for people to get discouraged and quickly.  If you don’t see results that first week a lot of people throw in the towel.  Resist the urge to do so.  Remember the weight your trying to lose didn’t come on in a week and it will take longer then a week to lose it.

2.  Don’t compare yourself to others- When you try and lose weight with another person that might sound like a great idea you have someone to go on this “journey” with you.  But if that person is your spouse they will likely lose weight faster then you which is fine you just have to keep that nugget of information in the back of your head while working out.  If you have a gal pal working out with you and she is doing well and you’re not don’t think that what you are doing is wrong or not working.  You might need to alter your food intake if she is taller then you she can usually get away with eating more then you.  So as a general rule of thumb its best not to compare.

3. Consider your past- When looking to get fit for the future look at your past.  What has caused you to gain weight?  How many diets have you tried over the course of the last few years?  After you answer the tough questions you can gain clarity on the future and help set your goals for your weight loss.

4. Nutrition plays a vital role- If you workout every day and then come home & binge on wine & potato chips, & dark chocolate you probably will be undoing everything you just set out to accomplish.  Make sure you are mindfully watching what you’re eating and not just eating the first food you see after you get home from the gym.

5. High intensity training is the way to go- When you’re at the gym the best thing you can do is perform high intensity interval training which means you are not taking a ton of breaks in between sets, you are lifting heavy weights, getting your heart rate going while lifting.  When doing cardio you are doing the same thing going as fast as you can then resting alternating between that for your workout. For more information on HITT training check out http://safiretraining.com/try-a-little-tabata-in-your-life/

6. Figure out your whys- Why do you want to lose weight?  Have you put on pounds over the course of the last decade or do you always want to lose 10 pounds?  Once you figure out the exact why to weight loss you will have a better understanding of what your true goals & intentions can be.

7. Crunches alone won’t get you that 6 pack- Crunches won’t get you that flat stomach alone.  You will have to do more then just crunches, abs are made in the kitchen.  Plus when looking to get your abs in tip top shape planks are your best bet.

8. Hard work does pay off- Persistence pays off and sticking to a plan will help you lose weight.  The problem with most of us in todays society is we constantly want to change and can’t stick to a plan.  Those who do well with their fitness plans stick to them.  They realize fitness is a lifestyle and its not something that you can do in January then forget about it the rest of the year.

9. There is no magic pill-  Forget about the idea of taking a pill to help you drop 50 pounds, it doesn’t exist.  This is the lazy way out and you have no idea of what those pills do to your heart.  Don’t give in to the propaganda by the companies trying to sell you the magic pill.

10. Find an accountability partner-  Find someone that will help you with your goals, motivate you to workout, and help hold you accountable if you don’t make it to the gym, if you want to eat the heaping plate of fries instead of the broccoli as a side dish. This person can be a friend, trainer, or spouse.

Next time you hear someone say they want to lose 10 pounds give them a few tips and send them over to SaFire Training to sign-up for our bi-weekly newsletters to receive even more fitness tips & inspiration.

In good health,

Andrea

First Name * Email *

4 Fitness Moves you need to try

Fitness is full of trends and new must try workouts & gadgets that will make you in excellent shape.  So what am I going to tell you about that is so radically new or improved, well nothing.  I'm just going to shed light on some moves you might have forgotten about or didn't realize would benefit you as much as they could.

Don't let the number on the scale get you down

1. Body Weight Workouts- People think that the only way you are going to get results is by going to a gym with a ton of equipment.  That is really not the case.  I have trained various women from the comforts of their own home and have seen amazing results.  So don't use the lack of money for a gym as an excuse.  Below is a great living room workout you can do from the comfort of your own home.

2. Plank- This is one of my favorite moves that you can do anywhere.  It is great for those who are in         excellent shape or those just starting out.  You can hold it anywhere from 20 seconds- 1 minute.  This move is wonderful to do right away in the morning to keep your abs in nice and tight if that is not in your morning routine it will work anytime throughout the day.

3. Tabata Training- Tabata training is all about burning those calories after the fact.  Tabata was found to be effective at increasing ones cardio respiratory system just as much as running 6 miles daily.  The great part about tabata is it is only 4 minutes long.  The work part is 20 seconds and the rest part is 10  seconds.  You will repeat either 1-4 moves depending on how difficult you would like the workout to be.  Below are some great tabata workouts you can give a try this week!

1. Jumping Jacks

2. Pushups

3. Squat Jumps

4. Mountain Climbers

4. Interval Workouts- When working out you need to change up your pace.  You will start slow & then go fast, or slowly build speed up from a slower pace, then medium, to a full out sprint.  When doing an interval workout you can do this via cardio, or weight lifting.  As far as intervals go you can range them from 30 seconds to 3 minutes.  Depending on how hard you want to push yourself you can vary how long you run for or do the lifting routine for.  Just make sure you get your rest into your routine.  Rest is typically 30 sec.-1 minute.   Below are interval times you can choose to use in your workout routine.

Work   /  Rest

3 Minutes /  1 Minute

2 Minute/ 30 Seconds

1 Minute / 20-30 Seconds

30 Seconds / 10-15 Seconds

Try these workouts out today and let me know how you enjoyed them.  If you want even more free content sign-up for our newsletter below.

First Name * Email *   In good health,  Andrea

Is alcohol keeping you from losing those last 10 pounds?

It's Friday night you've had a long week and you reach for that bottle of wine?  Before you know it the bottle of wine is gasp, empty!  Well there went that diet as you were consuming that wine you had an extra piece of pizza and then a cookie or two and before you know it you've consumed over 1000 calories!  Saturday rolls around you have a slight headache and just feel like sleeping in.  There goes that gym date you said you were going to do in the morning.  Then later in the day your friend says hey lets meet up for a few drinks.  Before you know it you just repeated Friday night all over again.  You miss your Sunday workout and take a nap later in the day.  Then Monday comes around and your back on your strict clean eating plan.  You might have an occasional drink in the week but nothing major.  Is this cycle going to make you gain weight?

Well over the course of many months yes this will add up on the waist line.  This is not the healthiest lifestyle to lead.  Does this mean no alcohol ever?  Well no I typically tell clients 3 drinks or under a week to keep yourself in decent shape.  So when it comes time for that night out really think twice about how much & what your going to drink.  Those sugar laden drinks can really cost you your fitness goals.  So when you look at your fitness goals and think is alcohol keeping you from losing those last 10 pounds?  Look at the checklist below to help you keep your waistline in check.

Keep things in check, checklist

• Have fewer then 3 drinks a week
• Get out of the habit of drinking mid-week
• Don't get in the habit of splitting a bottle of wine with your spouse on a nightly basis
• Keep to drinks without added sugars.  Think water or soda water
• Wine & dark beer do have health benefits
• Understand a serving size a large glass of wine is actually 2-3 drinks
• Watch what you eat when you indulge in a drink

Start with one or all of the steps above to keep yourself from gaining weight and in the end hopefully losing a few pounds as well.

In good health,

Andrea

Sign-up for our newsletter below so you can receive even more fitness tips exclusive to just SaFire Training Stars! 

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A huge part of my youth and 20's was spent either playing or coaching basketball.  One thing I have learned from playing and coaching is you get to be in phenomenal shape.  Some people only like to play sports to workout because it is more fun for them.  Others prefer to not spend hours on the treadmill because their knees are not what they used to be from all the years of playing sports.  So what is someone to do when they want to play a team sport but either don't have the opportunity to do so?  Here is a great basketball inspired workout to help motivate you to get back in the game!

Basketball Inspired Workout

Repeat 1-3 times

1. Side Shuffles-  This is where you shuffle between two cones or lines staying low in a squat position.  Move as fast as you can.  Note you don't have to touch your hand to the ground, your foot is fine. 
2. Push-ups- Most people know how to do a push-up just remember to touch your chest to a tennis ball on the ground & push yourself back up. 
3. Wall Taps- Jump upwards to the top of a doorway as you are trying to hit a certain mark.  Quick hops up and down will not only get your heart rate up but work those legs. 
4. Wall Sit- Lean your back against the wall and legs bent at 90 degrees and hold up to 1 minute. 
5. Spiderman Crawls- March the hands out in front of the shoulders as you bring one foot up to arm pit.  Then walk the other foot forwards as you slide upwards.  
6. Killers- Find 4 sets of lines to run between or walk quickly between if your not a runner anymore.  You will run to the first line then run back to your starting point.  Then run to the second line & back to starting point, then 3rd line & starting point and finish with your 4th line and run back to the start.  Repeat this pattern 1-5 times if you wish. 
7. Walking Lunges- Perform a lunge making sure you knee doesn't go past the toe & walk the other foot in front.  Keep walking forwards making sure you hit the 90 degree mark with both legs.
8. Speedy Feet to Burpees- Moving your arms back and forth, start moving your feet staying on your toes every 5 seconds perform a burpee dropping your chest to the ground and then jump your feet to your hands & jump back up to your toes.  Perform speedy feet again for 5 seconds then back to burpees.
9. Tabletop Crunches- Lying on back legs in tabletop crunch upwards working abs & slowly lower back down.
10. Plank- Hold body in plank position on forearms & toes.  Squeeze your glutes & hold 20 seconds-1 minute.

Pyramid

*Repeat round 1 of each exercise for 20 reps, repeat round 2 for 15 reps and finish round 3 with 10 reps

1. Jump Squats- Squat low & jump upwards to toes & end back in squat form. 
2. Plyo-Push-ups-  In push-up position perform push-up down on your up position push body upwards into air clap if you want and repeat another push-up. 
3. Split Jumps- In a lunge position jump up & switch other leg in front.  Trying to stay low keep alternating legs into lunge position.

You can do this workout if you want to harness your inner athlete once again.  Though after doing the workout you might remember your glory days slightly differently and realize your current workouts are suiting you just fine.  If you were an athlete you will remember the practices where coach was having a rough day and you ran and ran and ran.  So if you need that extra push think about hiring a trainer they will give you that extra umph when you think you have hit your last leg.  Good luck and have fun with the basketball inspired workout!

If you like what you read and want to sign-up for the newsletter which I have even more workouts & recipes for free sign-up below.  Don't worry I only email you once a week, I promise.

Tips for losing the last 10 pounds

In good health,

Andrea

The Living Room Workout

This time of year every thing gets hectic;  malls are crowded, gyms become crowded during the prime time hours, you feel as if you have 100 different things you need to do each day.  So squeezing in your workouts can be quite challenging.  You want to go to the gym but realize by the time you park your car, change in the locker room, find the equipment you want to use, you only have 20 minutes to actually workout.  What's a busy gal to do?  While take that workout inside.  You don't need a lot of fancy equipment to get in a good workout in the comfort of your own living room.  I have provided two great workouts for you to try when you're in need of a workout and need to do it at home.  Both workouts can be done in 30 minutes or less.

Workout # 1

*Perform each exercise for 1 minute, you can rest 30 seconds in between each exercise or perform workout without any breaks.  Repeat this routine 2-3 times.

1. Squats  
2. Walking Lunges
3. Push-ups
4. High Plank w/knee drives to elbows
5. Tabletop crunches
6. Side Plank with crunches
7. Reverse Lunges
8. Dips on chair
9. Side Lunges
10. Up/down planks

Workout #2

*Perform each exercise for 1 minute, you can rest 30 seconds in between each exercise or perform workout without any breaks.  Repeat this routine 2-3 times.

1. Mountain Climbers
2. Knee Drive to downdog
3. Frogger Jumps
4. Squat Jacks to Burpees
5. T-push-ups
6. Skater Lunges
7. Triceps Push-ups
8. Side Lunge with leg lift
9. Side Plank with knee drives
10. Squat Thrusters

The first workout is good for a strength based routine if your looking for more of a weight routine.  The second workout is a combination of strength and cardio which will increase the overall calorie burn.  Let me know how the workouts go via facebook!

In good health,

Andrea

Help! I need to lose 40lbs in 4 Months.

We have all been there, I need to lose x amount of pounds by x date.  How do you go about getting there?  Well first make sure you plan ahead.  You cannot lose 40lbs in 2 months and expect not to gain some weight back.  You can lose 1-2lbs a week successfully and keep it off.  If you go much more than that you risk gaining it all back and some extra lbs.  Below are some tips to how to get started on your weight loss goal.

Tips

1. Make sure you have your date in mind and subtract on average 1.5lbs a week.  That will give you a "number" goal to try and hit.  
2. Start with 3-4 workouts a week if your not currently working out.  Perform 5-6 workouts a week if your currently active.
3. Mix it up with weights & cardio- To get the most bang for your buck make sure your working your muscles as well as your heart.  Remember every pound of muscle burns an additional 50 calories at rest.  Extra motivation for you to grab a dumbbell! 
4. Intervals- When doing cardio make sure you throw in some intervals.  To perform intervals start out at a slower pace than increase to a faster pace.  Repeat this pattern for a total of 20-30 minutes.
5. Count your calories even if it is just a week- Make sure you are watching your calories.  I always advise clients to log their food for the first week so they can get an understanding of how many calories they actually consume.  My personal favorite online tracker is www.myfitnesspal.com they have a phone app as well. 
6. Clean Eating- Make sure your eating clean.  Which means make sure your eating non-processed foods.  Look for foods with less than 10 ingredients on the label.  Stick to whole grains, vegetables, fruits & lean proteins.  
7. Log your workouts- Hold yourself accountable by logging your workouts on a calendar.  You can print off a workout schedule online.  Just google "workout calendar" and print one off to monitor your progress.
8. Pay attention to more than just your weight- Take your measurements as well.  So as to not get discouraged if your weight is not budging.  It takes up to 12 weeks before you see any changes.  Measure the following body parts monthly- Chest, waist (at the narrowest), hips (at the widest), both thighs, both arms.  
9. Don't weigh yourself everyday- Your weight can fluctuate 5 pounds everyday based on if your retaining water, needing to use the restroom, what time of day you weigh yourself.  I usually recommend people to weight themselves monthly.  If you can't go that long try bi-weekly. 
10. Find an accountability partner- Having someone to report to on a weekly basis wether it be online, a friend, relative or personal trainer will help hold you accountable to achieving your goals.  They will motive you to achieve your personal best.  If you feel your accountability partner is not doing that than find a new partner.  

As always look for free videos and workout content on www.safiretraining.com for more information. 

In Good Health,

 Andrea 

Spring/Summer Workout Ideas

As Spring is here and hopefully the weather cooperates and it soon becomes nice enough to take your workouts outside.  We need to start finding our passion for fitness again.  Have you found yourself stuck inside going stir crazy to get outside and go for a run, bike road, water ski, swim, hike, outdoor tennis, sand volleyball?  Well those are some of the amazing outdoor activities that start occurring around this time of the year.  If you have not yet discovered your passion now is the perfect time to start finding your new found passion.  Below are ways for you to start researching and finding a passion to do for the Spring/Summer months and take it outdoors.

1. Ask a friend what they like to do outdoors in the Spring/Summer time
2. What have you always wanted to try but were to afraid you would look silly doing it?
3. Join a local sports league.  Check with your community center, various local bars, your workplace and ask if they know of any softball, sand volleyball, or tennis leagues that are going on during the summer.
4. Make it a family affair.  If you have young kids what can you do as a family to be active, biking, head to the playground (playground workout coming in a later post), go for hikes, go boating.
5. If you have a trainer ask them if you can take the sessions outdoors from time to time to mix up the routine.
6. Go to your local pool most have aerobic classes or lap swim available for just adults if you are without kids, or bring your kids and chase after them to make it a family affair.  Make sure you wear your sunscreen though!

As always check out www.safiretraining.com for more video workout ideas. 

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.

Weight check or reality check

What is in your weight?  Why do women love to focus on the scale?  Why is it that we can't just see the number and let it go?  We should weight fluctuates between 5-10lbs a day.  If you really want to focus on something set a goal other than your weight.  Measure a body part you really want to tone up and try and lose inches, get your body fat checked and try and focus on that number instead of relying solely on the scale.  Focus on how your feeling and strive to achieve more energy.

I see so many people get frustrated with that number that they see staring them in the face. Focus on what you want from your workouts, how you want to feel.  Have a mental picture of how you want your abs to look, your arms to look, or the glutes and legs?  Those are the things people notice so make that goal attainable and something visual you are striving to achieve.  I personally like to have a vision board of in shape females to help motivate me if I feel like skipping the gym or eating something I shouldn't.  

A little about that number below is a picture of someone who weighs 163lbs.  Well most people strive to have abs like that but not to weight that much.  So keep everything in perspective what really is your goal?  

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! 

New Year, New You Challenge

New Year, New You what are your resolutions for the upcoming year?  Don't have any?  Well that is all right but try to think of a goal you want to accomplish this year.  Not necessarily a resolution just a dream goal such as starting a new business, losing 20 pounds by the end of the year, going on a vacation, creating a bucket list.  Think of it as a journey and not just as a resolution.

So what is something you would like to accomplish to create a new you over the course of the year?  Make a plan, write it down and make it happen.  If you don't write down what your goal is you have less than an 80% chance of achieving the goal.  So your plan doesn't have to be detailed just etch out a little something and try to stick to it.

Start your challenge today!

Are you a tea drinker?

Have you had your morning cup or 2, or 3 of green tea this morning?  Green tea has many benefits to the human body.  Besides providing a nice relaxation routine in the morning it can help boost your metabolism.  Green tea comes in many flavors so if plain green tea isn't doing it for you try mango infused, raspberry, blueberry, peach infused green tea instead.  Below are just some of the reasons we need to drink green tea.

• Powerful antioxidants 
• Possibly helps prevent cancer
• Helps maintain your weight
• Helps boost metabolism which can lead to weight loss
• Keeps cholesterol in check
• Helps keep your skin looking fresh and young
• Blood Pressure-stays in check
• Helps fight depression 

So the benefits are quite extraordinary for having a cup or 3 a day.  Now to get all the benefits most research says you may need up to 6 cups a day.  I would recommend consuming the 6 cups 2 at a time throughout the day and not all 6 at once, or you may have many trips to the nearest restroom.  Another great benefit of green tea it has zero calories so drink up!

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!