5 ways to get back in shape

It happens from time to time to all of us we get out of shape.  Okay maybe not all of us, but if you find yourself feeling a little sluggish these tips are for you.  It has been a rough long winter which makes it tough to go outside right now for the majority of the country.  So if you find yourself on the couch on a Friday night looking down and not loving what you see here are 5 easy steps to help you start back into your journey into a fitness lifestyle.

1. Start Small: Set a reasonable goal.  Such as moving 10 minutes every day this week.  Don't set out to workout for 1 hour 6 days this week.  That is just no reasonable if you haven't been working out.  You will get burnt out in week one and not want to do anything going into week 2.  Plus if you miss one of your workouts you will most likely get frustrated with yourself and call it quits before you even gave yourself a chance. 
2. Switch up your diet:  If you are eating a candy bar every night that is the first switch you can make.  Start with one area in your diet.  If sweets are not your vice maybe it is changing from 1% milk to skim milk, sugar laden coffee to tea, or chips to veggies.  
3. Move with a friend or partner: Make a play date with a close friend to try a new yoga class together, or barre class.  Maybe you and your spouse want to work out together, google gym workouts with your spouse and you will see lots of fun workouts to help break you out of a slump.  Having someone who you have a set date with at the gym will make you less likely to skip your workout session.
4. Workout while watching tv: I was initially going to write workout while watching commercials but with netflix, and tivo, lets be honest we don't watch commercials anymore.  So while watching a           ho-hum show start moving- a few pushups here, squats there, holding a plank, then maybe finishing with some lunges.  Do that for 5 minutes at a time throughout the 60 minute show and you will have a nice little workout completed.
5. Buy a fitness magazine:  There is nothing like a little inspiration.  If you look through the aisles at a local grocery store you will see a ton of fitness magazines as you're checking out.  Next time grab one that looks appealing and dig in.  If you don't know what workout to do or where to start Women's Health, Health, or Shape have some great beginner workouts.  Oxygen & Strong magazines are for the intermediate to advanced fitness levels.  So that is a great place for you to start when looking to motivate yourself. 

Let me know what tips are your favorite to help you get back in shape or if you have other tips that you would recommend, comment below.  As always if you want more fitness inspiration sign-up for our bi-weekly newsletter below.

First Name * Email *   In good health, Andrea

Fitness life after baby

One of my favorite clientele to work with are pre/post natal women.  I specialize in helping women get their pre-baby body back.  One of the keys to doing so is having a game plan both before, during & after pregnancy. Be realistic you probably will not be able to spend hours at the gym anymore.  You should not beat yourself up for not spending as much time as you were before baby.  You have a new little one priorities change and you will need to adjust your life accordingly.  So below are tips that will help you reach your ideal body and show you your fitness life after baby.

Tips for Pre-Baby Body Bounce Back

1.  Start small: If you worked out during pregnancy you should start where you left off.  As long as you don't have diastasis recti (when your abdominals split) you should start with core moves.  Bird/Dogs, planks, cat/camel pose.  Make sure you get your doctors permission before you start any workout program post baby.  
2. Don't beat yourself up: If you can't do as many reps, weight, or even run as long as you used to don't fret.  You just had a child and your body needs to recover.  If you worked out during pregnancy your body will bounce back quicker then if you didn't workout during pregnancy.
3. Set smart goals: Don't worry about I have to lose 30 pounds to get my body back.  Set small monthly goals.  A reasonable amount is 1-2 pounds a week, so setting a goal of 8 pounds a month is reasonable.  Stick to those smaller goals rather then trying to tackle losing the 30 lbs in the first month.  You didn't put that weight on in 1 month and you most likely will not take it off in 1 month.
4. Watch what you eat: If you are breast feeding you will need to consume extra calories usually 300-500 calories.  When eating those "extra" calories watch what you are eating.  Don't gorge on junk food, wine, and potato chips.  Make them count and feed your body with nourishment.  This will help you reach your fitness goals a little faster as well.
5. Work out at home: New mommies don't always have the time to pack up their gym bags,  your new babies clothes, diaper bag and then get in the car unload everything, drive to the gym, unpack the car, then drop off the baby at the childcare center.  That can take up to 30 minutes just doing those tasks.  If you know you won't get to the gym invest in some dumbbells.  Start with 2 sets a lighter & heavier set.  You can do so much with a set of dumbbells & bodyweight while your baby is napping.  Don't think you can't get results at home.  I personally love a good workout at home to get a little variety in my usual gym setting environment.

Those are just a few examples to get you started on your workouts, nutrition & motivation pre-baby.  One thing that always helps is writing down your goals or having a friend help you out as well.

As always check out www.safiretraining.com for more fitness & nutrition information.  Don't forget to sign-up below for our bi-weekly fitness tips that only our subscribers get. 

In good health,

Andrea

First Name * Email *

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!

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Tips for losing the last 10 pounds

In good health,

Andrea