How to workout like a trainer

Do trainers actually workout differently then the average person?  Yes and no is the answer.  Most trainers are in pretty good shape and can handle a more intense workout then most of our clients.  That doesn't mean that we don't have our off weeks as well.  When designing my own workout I know what works for me and what doesn't work for me which makes it easier to reach my goals.  I will share with you tips on how to workout like a trainer to help you get results.

 

1. Plan ahead: This is one of the best tips I can give to anyone looking to reach their fitness goals.  They need to plan their week ahead workouts on Sunday before the week starts.  They should know each day of the week what they are going to focus on.  Is it going to be a lifting week, more cardio this week, or maybe you need a few extra days of yoga.  You have to decide what is going to work best for you to do.
2. Intensity is key: People are busy and need to make their workout fit into their day.  The best way to do this is working out hard and with high intensity.  This can be in the terms of weight lifting or cardio.  Either option you want to get your heart rate to get the most out of every workout.
3. Schedule your rest days: When scheduling your workouts into your week you also want to plan your rest day or two.  Knowing ahead of time will help you get your workouts in that you had planned for the week.  This will help you stay motivated to not miss your scheduled gym time.
4. Make time to workout daily: Trainers like to move daily.  They demonstrate exercises all day long then typically have their own workout either before or after training.  Even on days off trainers typically move in some way either by going to a light yoga class think restorative yoga, or maybe do an abs workout that day.  Something that is low maintenance and won't get the heart rate up to much.
5. Lift weights at least 2-3x a week:  Lifting weights is key to building muscle and burning more fat.  The more muscle you have the more calories you burn at rest.  So don't shy away from the free weights area you want to build lean muscle which will help you burn calories not only that day, but the next few days.
6. Set goals: If you don't set goals how do you know what you are training for?  It is as simple as that.
7. Listen to your body: If you have a hard workout planned mid-week but you didn't get enough sleep the night before, forgot to eat breakfast that day and you are feeling run down.  Then swap workouts that week.  Don't push through a workout if you're extremely fatigued and tired.  Just switch to a lighter workout that day or take a rest day if your body is really worn down.

Those are my 7 tips on how you can start to workout like a trainer.  Don't feel like you need to incorporate all of those tips and tricks into your schedule but try and pick one tip that will help you immediately.

As always check out www.safiretraining.com for more fitness tips & inspiration.  Like what you read, share it with a friend and don't forget to sign-up for our bi-weekly newsletter and receive our 6 free reports all about helping you get your ideal body.

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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

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Pre-Post Natal Fitness Tips

Congrats on your new pregnancy or baby!!  If you are thinking of becoming pregnant this is a great post for you to read or pass onto a friend who is pregnant or just had a baby.  Make sure you listen to your doctors order if you have to alter or stop workouts all together.  Below are basic tips for both pre-post natal fitness tips.

A few of the many benefits of Pre-natal Exercise 

• Increase circulation
• Increase self-esteem
• Improved recovery time
• Decreased fatigue
• Decreased pelvic & rectal pressure
• Decreased depression
• Decreased back pain
• Decreased leg cramps
• Decreased varicose veins
• Decreased swelling of extremities

 

Pre-Natal Fitness Tips

1. Work your core: The core is one area that gets stretched out during pregnancy and needs to be paid attention to the very first trimester.  Two of the best exercises you can do for your core are planks & kegels.  You will want to start those in the first trimester and do those all throughout your pregnancy.  You can do the planks on your knees as you get farther into your 3rd trimester.  The only time you will have to stop is if you develop diastasis recti.  To see if you develop that place two fingers in the middle of your abdomen if you feel a gap or a separation you will need to stop doing core work.  This can also develop post pregnancy.
2. Averages: According to ACE Fitness Pre & Post-Natal Fitness the average weight gain during pregnancy is 27.5 pounds.  The metabolic demands of pregnancy require an average of 300 additional calories a day.  Also according to ACE pre-post-natal fitness the metabolic demands of exercise may add 150-250 calories per day to a women's energy expenditure.  One more benefit of pregnancy usually results in a permanent increase in shoe size.
3. Muscles to be strengthened & stretched: Muscles of the upper back become elongated & weakened, while the chest muscles and shoulders become increasingly tight.  Any form of rows, and back of shoulder exercises should be preformed  throughout your pregnancy.  You will also want to stretch your chest muscles by clasping your arms behind your back, or opening your chest by placing one arm in a doorway and opening chest towards wall.  One of the best stretches for your lower back is to bend over at the waist & place your hands on a couch in front of you and release lower back.
4. Stop lying in the supine position after 2nd trimester: You don’t want to lay on your back during your 2nd & 3rd trimester as the weight of the enlarged uterus can cut off blood supply to the heart.  Side lying exercises are great during the later trimesters.
5. Workout 3-5x a week: You will want to workout 3-5 times a week just like the general population.

Post-Natal Fitness Tips

1. Start doing kegels immediately after giving birth: This is great to help your pelvic floor recover.  After giving birth within the first 24 hours start doing your kegels to help improve & gain back that strength in your pelvis.
2. Wait until you get doctors approval: Make sure your doctor gives you the okay which usually is around the 6 week mark.  You will want to start with core exercises and work your way back to your pre-natal routine.  Don’t expect to be back to your old self instantly it will take time.  While those first 6 weeks after giving birth you can go for a slow gentle walk of 5-10 minutes.
3. Start with your core: Begin where you left off and start with planks, kegels, bird/dogs, & high plank exercises.
4. Invest in a good sports bra: You will be more sensitive at this time and comfort & support is key during postpartum.  Wearing 2 sports bras is also a good idea if you one is not cutting it.
5. Breastfeeding & calories: Breastfeeding requires an intake of an additional 300-500 calories per day.
6. Workout with baby: Now that you have your little one start using your baby as a weight and do your exercises, such as squats, crunches, chest press, lunges, wall sits.

Hopefully the tips will help you have a basic understanding of what you can & can’t do while training during & after pregnancy.  Again if you liked what you read feel free to share it with your friends.  If you want even more fitness tips & inspirations check out www.safiretraining.com.  If you want more information sign-up for our weekly newsletter below in which you will learn even more fitness tips  & inspiration. 

In good health,

Andrea

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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

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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