3 key areas that can alter your health

Motivation can make or break your fitness goals.  Everyday we make choices some are easy, some are difficult.  Some will make a huge impact on our lives others won’t make quite as much of a difference.  What it all comes down to is the decisions soon will form our habits.  Think about it how many times do you get home from work and think what should I have for dinner tonight?  Well if you say I don’t have anything at home I guess I will have to swing by the fast food restaurant again to pick up dinner.  If this is happening night after night you’re forming a new habit and not a healthy one at that.  I want to challenge you to think about these habits & decisions you’re making and how they are impacting your life.  Below are 3 key areas I want you to pay attention to this week and notice how by becoming more present in your decision making practice can really alter your health. 

3 key areas that can alter your health

1. What time should I go to bed tonight- Everyday we make this decision when should I go to bed?  Some people listen to their bodies and go to sleep when they are tired, others try and stay up just one more hour to watch that late night tv show that they could’ve taped and watched at a later date. Sleep will make or break your health.  Think about the last time you were tired and you had the choice at lunch to eat the salad or get the burger & fries, you probably went with the burger.  Then later in the day as you were driving home you drove right past the gym because you mentally couldn’t get yourself to workout.  My challenge to you is to get to bed 30 minutes earlier then you normally do this week, and let me know how you felt the next day. 

2. Should I get the fries or the veggies- The next decision we all make everyday is what to eat.  We are bombarded with food choices daily.  If you work at a large office people bring in birthday cake weekly that you most try and resist, then you go out to lunch and your co-workers say another salad this one time get the juicy steak.  Then you go home and your kids want mac and cheese so you decide what the heck I will indulge just this once.  Forgetting that you have indulged all day long.  Now over the course of time those little decisions add up to inches on your waistline.  If you give into the pushy co-workers, or the friend who just has to have the dessert but can’t eat it by herself you will start to form habits.  These are not the food habits you want to form.  My challenge to you this week with nutrition is to stick up for your healthy ways and don’t give into the temptations when you truly are not craving those items. 

3. I don’t really feel like going to the gym today- The last key area that affects your health is working out.  To many times I hear people saying I was just to tired, to busy, or didn’t feel like working out today.  Again if you start telling yourself it is okay to skip your workout you will accept that and now it is no longer a priority in your life.  If you have to skip a workout make it up.  You should have your workouts planned for the week and if you need to switch your rest day from a Tuesday to the Friday do so but just don’t let yourself off the hook by skipping gym appointments. My Challenge to you this week with your fitness is not to skip the gym.  Make it a mandatory appointment that cannot be missed. 

If you start to make those 3 changes in your life you will notice habits starting to form.  The more you notice how little decisions soon add up to bigger life changes the more motivated you will be to make good choices.  Now get out there are share this message with your friends if you found it helpful and start forming new habits together. 

If you liked what you read enter your email below and grab my 6 free fitness reports designed to help you reach your fitness goals and get that beach body by summertime!  Sound to good to be true, you're right you do still need to do the workouts to get the results I haven't created that magic pill yet. 

First Name * Email *

What it takes to stay motivated

Studies show if your intrinsically motived your more likely to stick with your workouts.  To be intrinsically motivated there are no outside factors contributing to your fitness or goals you have.  You are truly intrinsically motivated if you enjoy working out and would do so even if there was a "pill" you took to get the results you want.  Many people are not intrinsically motiavted so whats a gal suppose to do?  Well below are some tips if you feel yourself losing your mojo for working out.

Motivation Tips

1. Set exercise goals: Each month set new SMART goals.  A smart goal is specific, measurable, attainable, relevant & time bound.  So don't just say I want to lose some weight- say how much and by when.
2. Find an accountability parter: Find a friend or someone at the gym who you think would hold you accountable to your workouts.  Everyone needs that person who will help them workout on a rough day.  They don't feel like going but they know that person is counting on them to.  That is why bootcamp & having personal trainers are important.  A good instructor & trainer will care when you are there and when your not.  They are there to help you succeed.
3. Have a positive attitude: Sometimes looking at your attitude and the energy your putting out there is all it takes to change your thoughts & mind.  Feeling like you enjoy working out is sometimes the first step in taking your fitness to the next level.
4. Find something you enjoy: There are tons of different classes, workout crazes & equipment out there.  You are bound to find something you like and may even love.  Even if its just walking that is always a start.  There are tons of classes and trainers out there that will help you find your niche.  Just don't give up and say working out is not for you.
5. Write down your workouts: Put your workouts into your calendar, and plan for those during the week.  A lot of time people lose motivation because they didn't plan.  They get frustrated with themselves because they told themselves they would work out but never said when, what day or what they were going to do during their workout.  So plan ahead and make time on Sundays to map out your week.
6. Create a motivation board: Cut out pictures of people who inspire you, what your goal of working out is, positive words, emotions or anything else that will help get you to the gym.  Creating a vision board helps you stay in tune with your goals & gives you that extra "should I really have that second cookie, drink or helping of food" voice in your head as well.

Follow those tips and before you know it you will be motivated to keep your routine even over the busy holidays which are quickly approaching.

As always check out www.safiretraining.com for more fitness tips & tools for everyday use.

Pre/Post Workout Snacks

One question I get asked quite a bit is what to eat before and after workouts.  My answer depends on when your working out and what your workout will be.  If your going to be getting up for an early morning workout before work some don't need anything to eat while (what I personally do) or others a light snack such as a banana or apple.  If your working out after work you defiantly want to make sure you fuel your body.  If you haven't eaten anything since your lunch break most likely your workout will not be as strong as it could have been with the proper fuel.  With that being said enjoy the variety of snack options below.

Pre Workout Snack Ideas

Banana

Trail Mix (Homemade is healthiest) 

Peanut Butter with banana slices on toast 

Apples & almonds 

Pear & raisins 

Yogurt if you don't have digestion issues 

(Above protein cookie) 

Post Workout Snack Ideas 

*General recommendation 2:1 carb/protein intake

*Take 1 food item from each list

Sample Carb foods

1 cup of juice 

1 piece of fruit

1 bagel

2 slices of bread

1 cup of most cereals

1 large baked potato

2 cups of milk

1 cup of rice

1 cup of corn

1 cup of squash

2/3 cup of dried beans

Sample Protein foods

3 eggs or 6 egg whites or 3/4 egg substitute 

2 cups of milk

3 cups of soy milk

3 cups of yogurt

3/4 cup of cottage cheese

3 ounces of chicken, fish, pork or beef

3 ounces of cheese (not cream cheese)

6 tablespoons of peanut butter

 *Combination of both: A good protein shake

As always check out www.safiretraining.com to sign up for our newsletter  and receive even more fitness tips.   

How is your mental game?

We are going on 2 weeks into the new year and how are your goals and resolutions coming?  If you haven't started that is fine today is as good as any to start.  What is holding you back from starting or from really going after your goals?  Is it physical or mental?  A lot of times when your tired and exhausted and want to skip the gym it is more mentally you tell yourself you can't, your to tired, not enough time, its going to be too crowded.  Well all of those excuses are mental ones and its time for you to get your game straight.

I want you to write down a list of your top 5 excuses for not going to the gym, your top 5 excuses for eating the junk food in your cupboard.  After you have done so now next to your response right down how your going to change that.  What are you going to tell yourself as your reaching for that bag of cookies to make you stop.  What is your mantra going to be so you make it to the gym after work.  What are you going to tell yourself as your reaching over to hit the snooze instead of going to the gym in the morning.  Once you have your excuses covered your mental game is getting to the right spot to make those fitness goals become a reality.

Check out www.safiretraining.com for more information.

Bust through your plateau!

How are you going to break through that plateau?  You have been stuck at the same weight and nothing is budging well this time of the year is difficult to break through but I'm here to let you in on some tips.  Below are 6 ideas to help you re-commit to that healthy lifestyle you have been living.

1. Make sure you are getting enough sleep 8-9 hours a night

2. Eat breakfast every morning within an hour of waking

3. Mix up your cardio- If you always do steady state try intervals if you always do intervals throw in a couple steady state workouts.  

4. Make sure you are switching up your lifting routine monthly.  If you have been doing that mix it up bi-weekly. 

5. Log your food for a week to see if there is a nutrition issue.

6. Make sure you have a rest day or even check out a yoga class on your rest day.

Try the above tips out and see if you can break through those last few pounds to tone up that body and reach your fitness goals! 

Creative Cardio Workout Plans

How many people like to trudge away on the treadmill to get their cardio workout in 3-5 times a week?  The answer, not many. I myself enjoy the treadmill but know I am not the majority on this one.  So what can you do to get your heart rate up to burn those calories without being on the treadmill for hours on end?  Here are some options:

Option 1: Cardio Lifting
*Don't be scared by the title

1. Squats with a shoulder press
2. Step-ups onto a bench with a bicep curl
3. Lunge w/woodchopper
4. SB-V-up pass thrus
5. Up-Down Planks
6. Dips w/toe reach
7. Chest press to a crunch
8. Deadlift to a row

*Repeat above exercises 1 time if you are a beginner, 2 times intermediate and 3-4 for advanced, you want to do 10-15 reps of each exercise

Option 2: Cardio Mix-Ups
*Note this workout is best when the gym is not to busy

1.On cardio equipment of your choice 2 minutes at the top speed you can handle
2. Get off and perform 20 squats
3. On another piece of cardio equipment of your choice 2 minutes at the top speed you can handle
4. Get off and perform 20 lunges
5. Back to 1st cardio equipment 2 minutes at the top speed you can handle
6. Get off and perform 15 jump squats (regular squats if you cannot do jump squats)
7. Side step-ups to bench w/shoulder press- 10 a side
8. Cable Woodchoppers- 10 a side
9. Pull-ups or assisted pull-ups- 15
10. Split Jumps (regular lunges if you cannot do split jumps)- 14

*Repeat above exercises 1 time if you are a beginner, 2 times intermediate and 3-4 for advanced

***Note above workouts are to be performed after a 5-10 minute warm-up and should include a 5-10 minute cool down to get your heart rate back down.

If you don't know what some of the workouts are google the names and it should pop up or check out my website for videos on some of the exercises.  www.safiretraining.com

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!

Fit Gadgets are they worth it?

After coming across a video by Anderson Cooper in which they had wonderful fitness gadgets throughout Americas history I was encouraged to write a blog about some of those products and there benefits (or lack there of).  

Below is the video from Anderson Cooper:

Anderson Cooper-Fitness Gadgets

Some of the products in the video was the lovely face yoga.  I recently saw this being done on a Rosie Pope show well does it work?  I have my doubts, I do remember my mother doing these moves from the lady in Anderson's video.  I would say it is more for sure than actually working it might add a few wrinkles when you have to stretch your tongue out so far, but no data supporting the benefits.  

Riding a horse back and forth side to side well you truly are not doing much of the work you just need to stay on the saddle.  Well you will get a little burn in the inner thighs and core work not enough to benefit you at all.  

Shake weight- Well what does this actually do for you besides make your arm fat jiggle, not much.  Your muscles are not contracting enough or at all to give you muscle growth or even to tone your arms with this weight.  Plus you are burning minimal calories since your heart rate is not going up and you can do this sitting down and you will burn even fewer calories that way.  

So if these quick fixes don't work what does?  Well good old fashion diet and exercise does.  If you need a place to start try hiring a trainer who can set you up with a good plan.  Unfortunately there are no quick fixes and you do need to put in a little effort and sweat to make your goals a reality.  Nothing replaces hard work.   

Pets as workout buddies

If your in a workout rut and you want someone to play with look no further than your dog.  Dogs are great workout buddies they can help set your pace or give you an extra push.  If you like to run your dog can bring a whole new aspect to your training.  For women they can also add a sense of security.  

Growing up I would always take my dog on bike rides with me.  My dog Shadow loved to run along beside me.  He would be very protective anytime we came across a strange dog and make sure the coast was clear for me to bike or run thru.  

Another great reason working out with your pet can be a new adventure in some cities they now have people and dog yoga.  You can actually do a yoga class with your dog.  If your dog is not that well trained it might not be the best option for you.  

So I challenge you if you have not try to go for a bike ride or run with your dog to amp up your workout this week.  If you have a cat this article may not pertain to you :) 

Ladies workout like a guy

A lot of women when we work out are afraid to lift heavy weights because we are going to get bulky.  Well that cannot happen and I'm here to let you in on a secret the guys have the weight room area figured out for the most part.  Ladies we can take a page from their book.  Below I will tell you what we can learn from how a man trains.

1. Women you will NOT get bulky.  

That is the number one fear of my female clients who were never taught how to lift weights or what lifting weights can do for your body.  

Ladies you will NOT look like the above picture contrary to what you believe.  This particular female worked hard for this body and trained to get herself this way it does not come from just lifting 3 times a week for 20-30 minutes.  You have to eat extremely healthy to get this lean and be lifting weights almost daily.  So in a nutshell this is an extremely hard physique for women to get to kudos to those who take the time and dedication to get there, as most will not even come close to that.

2. Lift your upper body ladies.  

Quite a few males lift what we call the beach muscles.  If they take their shirts off they look impressive, the biceps, the chest, abs.  Sometimes they forget the rear muscles groups but we as women will not.  Make sure when you are lifting you don't just lift lower body and work your butt.  Don't forget about the arms.  When women get older they complain about the chicken arms, or waving skin underneath their arms.  Working those triceps helps tone up the backside.  Fun fact the Triceps makes up 70% of the upper arm so work the back of the arm to tone up your arm in general. 

3. Play Games

You will always see some pick up basketball games, football games, soccer or even hockey games in the early mornings or on weekends.  Most of these leagues are adult males.  I know it gets harder for women to be involved in these leagues after kids but tell your hubby to watch the kids for an evening because its your volleyball night.  You get a workout in plus you get to mingle with friends at the same time.  It's a great stress release as well.

4. Be more focused on building muscle than in losing fat

Far to often we are concerned with how much fat am I burning when I'm lifting weights?  I should be doing cardio right now I would be burning so many more calories.  Well actually the more muscle you have the more calories you burn at rest.  So pumping iron and getting stronger will lead to more overall calorie burn in the long run.  So don't be afraid to get in that weight room with the big boys and show them what you can do!

5. I don't know what to do at the gym besides cardio

Honestly this is not just a women's issue but a men's issue as well.  I just had a conversation today with a guy who is doing the same routine he learned in high school because he doesn't know what else to do.  So if your walking into the gym without a plan you probably will throw around a few weights and call it good.  Ask a trainer for help or even hire a trainer if your completely clueless.  You will just get frustrated if you don't know what your doing and want to quit going to the gym.  The trainers are there to help you tell them what your goals are and ask what are some exercises I should be doing to help me reach those goals.  A good trainer will be able to help you out. 

     

Senior Fitness

 No matter your age you can still get a great workout.  I am just starting to venture into senior fitness.  There are so many people who want to stay active and fit but don't know how to go about doing it.  I am here to help you out.  If you personally are not 75+ maybe you have a relative who is and is looking for a workout they can do.  When you get older your fitness goals change.  One of the most important things to work on as you age is your flexibility.  That is something that keeps your body lose and limber.  As well as staying mobile.  Below is a great workout that you or a loved one can do at home with minimal equipment.

*Note this workout can be done while sitting in a chair or standing.

 Warm-Up
*Swimming in place
*Arm above head and stretch to side
*Shoulder Shrugs
*Shoulder Rolls forwards and backwards
*Toe touches
*Legs-Abduction and Adduction- Meaning keeping your legs raised and bringing them together and apart.

Workout with bands
*Bicep Curls
*Chest Press
*Triceps Extensions
*Seated Rows

No bands needed
*Squats while holding onto something sturdy if necessary
*Push-ups onto a wall
*Kayak- Pretend you are in a kayak and paddling-this works your abdominal muscles

Balance
*Stand on 1 leg-you may need to hold onto something
*Kick one leg forwards, back and to the side- you may need to hold onto something here again

Stretch
*Spinal Twist
*Chest Opener
*Triceps Stretch
*Hamstrings- Reach and touch toes

How do you win your gold medal?

What is your gold medal in life?

When you are thinking about your life and what makes you the most proud of what you have done, what is it?  Is it getting married to the love of your life, seeing the birth of your child, maybe winning a championship as a young athlete or an MVP title?  What makes you keep pushing for more?  What drives you to achieve more and want more from yourself?

So when you are thinking of those answers write them down.  You might look back on your life years from now and say boy was I in good shape when I was 17.  What is stopping you from getting back into that kind of shape?  I don't mean to weigh 150 again if your a guy and 125 if your a girl.  But to feel as good as you felt when you were that young.  I personally feel like I am close to being in my best shape of my life now.  I was always an athlete but even athletes now sometimes you let yourself slide and it is a battle to get yourself back on top.  So I worked for it and went for it.

Reaching your goals takes discipline.  Write down your plan what are you going to do this next month to help you reach those goals?  What about the next 6 months, a year from now and 5 years from now? The only people who fail their goals are those who never plan.  Write them down figure out exactly what you want from your life fitness-wise, career-wise and personal life and go for it!  Reach your gold medal moment.

Body Weight Exercises

After working this last week with youth athletes who are amazing to work with by the way.  I have a renewed sense of bodyweight exercises and how effective they are.  Most young kids do not need to lift a ton of weights but doing body weight exercises is a plus.  Below is a great workout you can do all with your own bodyweight.

1. Push-Ups-  The main thing you need to do is make sure your butt is not up high like a mountain and not to low like a valley- just holding straight like a board. Pretend there is a tennis ball below your chest drop all the way down and push back up.

2. Squats- Make sure your knees don't go past your toes.  Sit back like your going to sit in a chair and chest up.

3. Plank-Hold up in a basic position to advance tap your feet out side to side like shown in picture.

4. Mountain Climbers- Put yourself in a high plank position and tap your feet up towards the front of your body like you are running.  Keep repeating as fast as you can.

5. Lunges- Alternate legs as you take a regular stride length forwards and than step back.  Make sure you knee doesn't go past your toes and your abs are zipped up nice and tight.  

5K Runs

Last night I ran in my first 5K run of the summer.  I really didn't train to tough to get in shape for it like I would have liked to, but still ran a decent time.  I shaved off 15 seconds from my practice times.  The picture above is with the people I ran the race with this year.  Addie another in-home personal trainer and her husband Kory. 

Last year I had the honor of instructing a running group.  I took 4 people through their first 5K.  It is such a privilege to see someone meet their goals.  All of the people in my group finished the race and felt amazing after they did such.  Even if they had to walk throughout the race that is totally fine.  Most people think they need to be able to run the entire race.  That is not the case.  Quite a few people will run it like they do intervals.  Run as much as they can take a walk break for a minute run another 2-4 minutes take another 1 minute walk break.  People will not judge you while they are running.  Everyone is so focused on themselves they don't pay any attention to what other people in the race are doing.  So if you haven't already challenge yourself to sign up for a 5K.  You just might find you are a "runner" after all. 

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.

Watching sports will never be the same

For all of you ladies who do not enjoy watching sports games but enjoy working out, I have a great routine for you to do.  If your boyfriend or husband enjoys watching sports of all assortments and you get bored, start putting yourself to work.  

I myself love sports but found I cannot sit an entire game sometimes, I get a little restless.  I have found a great way to pass the time.  Depending on the sport you are watching you will need to mix it up.  

For example if you are watching basketball:

*Every time someone makes a lay-up do 10 push-ups

*Every time someone dunks- 10 squats

*A free throw- 10 crunches

*You could also do turnovers, jump balls, charges, blocks, etc.  

For every aspect of the game you are watching pick a new workout routine to do.  If you are watching football or baseball use different items such as tackling, touchdowns, field goals, strike-outs, walks, home runs, singles, pop flies.  

This workout can be as strenuous and calorie burning as you want it to be.  If your in great shape do 20 of each exercise if your just starting to workout out make it 5.  There are not set rules or guidelines you need to follow after all this is your workout.  If you have a treadmill or elliptical in your living room hop on that for a quick minute as an exercise or run up and down your stairs a set amount of time.  Be as creative as you want or just do basic exercises.  This workout can burn up anywhere from 200-700 calories for your average 35 year old female.  If you follow the workout listed above the average 35 year old female can burn anywhere from 200-500 calories.

I hope this will help you pass the time while watching the big game and spending time with the one you love while doing it.