Tight, toned legs

Now that it is close to Summer time everyone is trying to quickly get in bikini shape.  Most people have one area in particular that they are working on toning up.  So today I will be going over  a leg workout for you to try.   Do this workout 2-3x a week.  Perform 10-12 reps.

1. Lunge with Med. Ball or DB Twist: Perform a forward lunge making sure your knees don't go past your toes.  Than twist with the medicine ball over the bent leg. 

       2. SB Hamstring Curls: Lying on ground with back on ground heels on top of a SB.  Slowly roll the SB in towards your glutes than release back to let heels rest while legs are straight on the ball. 

      3. Single Leg Split Squats:  Place one foot on top of a SB.  As you squat down towards ground with one leg kick back the leg that is on the ball.  Than slowly stand back up bringing ball in towards body. 

     4. Side to Side Squats:  Sitting down in a squat position staying in squat slowly step side to side.  One rep is going from left to right. 

     5. Reverse Lunge with Knee Drive:  Step back to form a 90 degree angle with back leg after you land drive knee in towards chest and release back towards ground.  Repeat all reps on right leg than switch to left side. 

   6. Plie Squats: Step your feet wider than shoulder width apart.  Slowly squat down so weight is in glutes and push up to sky with inside of feet to work inner thighs.  

By doing this workout 2-3 times a week 10-12 reps an exercise you should start to see your legs toning & tightening just in time for swimsuit season!   Write your comments below on how you like the workout!  Check out www.safiretraining.com for more information.

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.

Halloween Tips Part 2: What can you give to your kids?

Well if you are trying to serve healthy candy options there are a few better options.  Dark chocolate is a better option over milk chocolate though most kids will find it to bitter to eat.  Peanut M&M's are a better option due to the peanuts in them.  Reeses are an okay option due to the peanut butter and snickers are another okay choice due to the peanuts.  There is also a new healthy chocolate option entitled un candy.  It is suppose to have less preservatives and more natural flavors. 

Here is a quick workout for you to do if you consume to many mini-candy bars from your kids.  Below is a mini circuit:  Do the below circuit 10 minutes perform each exercise for 30 seconds and repeat for 10 minutes total.  (20 minutes if you really indulged) 

1. Squats to a push-up

2. Dips with a reach to toe

3. Up/Down Planks

4. 6 high knees to 6 lunges

5. Burpees w/jump at the top 

**This circuit will burn between 100-250 calories pending intensity calorie burn based on a 140lb woman. 

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. 

     

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.  

My weight loss secret!

I have discovered my new favorite way to tone up belly fat and it is not from doing crunches at the gym, Isagenix.  Isagenix is a meal replacement system that gives your body the nutrients you need and the energy you want all while toning up the body, essentially.

  I will tell you where I started out on my fitness journey.  A little over 3 years ago I weighed 200 pounds, I'm 5'10'' by the way.  I would have definitely considered myself "active."  Well I was wrong on so many levels.  I went out to much, made awful food choices when I would stay out to late and boy did it show.  I than decided I needed to change when my boyfriend and I were lying in a hammock together it tipped more towards my direction.  I realized I weighed more than him!! No woman ever wants that!  So I started working out and stopped going out as much and you know what it worked.  I shed 30 pounds and was feeling great.  Now comes the next half of my journey.

I hit a plateau and man I was stuck.  I couldn't get out of the 165/170 range.  I ate well, worked out 5 days a week and nothing was working.  I than went to a nutrition event at my gym.  At the time I thought well if this product can work for a fitness model and take the last 10 pounds off her and she is tiny it just might work for me.  I talked with Lori Harder and she told me she was just like me skeptical of supplements and does it "really" work?  So I waited another 6 months and my weight was staying the same nothing was happening.  At this point I thought I need to make a change.  I than saw a posting from Jenn N. on facebook about Isagenix, now was the time for me!  

My first week of taking Isagenix I lost 4 pounds and 11 inches in a week!  I couldn't lose that in 6 months and I just did it in a week!  I than continued to use it for the next 30 days and felt amazing.  I had more energy than I have ever had and continued to lose weight without even trying at this point.  I stopped taking it for a couple of days just to see how I felt and to see if I noticed a difference.  I kid you not I did notice a difference I was tired coming home from school again no energy to work out and felt bloated again.  

So now I 'm hooked on these amazing products.  I drink 1-2 shakes a day, one as breakfast another as a snack or dinner.  My abs have never looked this good and my energy is through the roof!  My weight is at an all time low of 152lbs!  In high school I was a muscular 165.  The confidence this product has given me is wonderful and I just wanted to share it with everyone.  So if your reading this and think not yet now is not my time.  Maybe revisit your fitness goals in 6 months like I did, have you made progress?  Do you have the body you wanted?  If not I invite you to give Isagenix a shot, you never know it just may change your life. 

Stability Ball Workout

If you have a stability ball but don't know what to do with it besides crunches this is the workout for you. Most exercises below do 12-15 reps if your working on toning up.  Do 2-3 sets pending fitness level.

1. Push-ups

Rest your knees on the ball for beginners and more advanced put toes on the ball.

2. Wall sit or wall squat 

You can either sit and hold for 30 seconds to 1 minute.  Or you can do squats against the wall put the ball on your lower back.  This is easier to do if you have bad knees.

3. Plank into high pike

Only do this if you have a strong level of fitness.  If you have lower back issues do NOT do.

-Put feet on ball and body in a high plank position.  Than pull body upwards to a pike position and your booty should go up in the air. Than release back down and repeat. 

4. Chest Press on Stability Ball

Lying on ball hips raised to sky drop down arms to form a field goal and push straight back up over your chest.  Repeat.

5. Triceps Extension sitting on Stability Ball

Sitting on ball drop arms down and up.  Keep elbows facing forwards and drop down pull up using the back of the arms.

6. Plank on stability ball

There are two options for planks.  Put feet on stability if you want more advanced option. 2nd picture is also challenging you put forearms on stability ball.  Hold 30 seconds-1 minute.

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.

How to get a bountiful booty

Ladies I am mostly talking to you right now- but butts are as trendy today as ever.  Everyone wants a nicely shaped backyard.  How do you go about getting one?  Well if you have a flat behind there are exercises you can do to help enhance your derriere.  I personally had not so round of a rear end a few years ago but after putting in work at the gym I most say my Kiester is looking rounder and more muscular.  Here are exercises below you can do to enhance your gluteus maximus and minimus.

                                                         

1. Split squat lunge-  Example is pictured above.  Now if your balance is not the best please do this on a stationary bench.  A. Place one foot on the bench the other a stride length away from the bench or stability ball  B. Drop your body weight straight down making sure knee does not go past toe.  C. Stand back up and repeat same leg.  2 sets- 10 reps each leg

2. Bridge-  A. On your back have your body in one straight line.  B. Push up with your heels raising your booty as high off the ground as you can.  C. Hold for 30 seconds or you can drop down and push yourself up 15 times.  Repeat 2-3 times.  To intensify this exercise you can hold a 10lb plate on your abdomen/pelvic region. 

3. Squats- That is right a basic squat will work that rear.  A. Sit down like you are sitting in a chair push up using your heels. B. Make sure your knees never go past your toes.  -To make this harder use dumbbells  Preform 2-3 sets- 10-12 reps

4. Step-Ups- You can use a step if you have one handy or a bench at the gym.  If you are at your home a sturdy chair or an actual step.  A. Step up onto the bench/step with one leg and step down using opposite leg.  B. Push up through the heel as you step up activating your glutes. - To make harder use dumbbells.  Preform 2-3 sets- 10-12 reps a leg. 

5. Plie Squat- If you are working on your butt push up through your heals if you want to work inner thighs push up on the inside of your foot.  A. Your feet should be slightly wider than shoulder width apart.  B. Sit back into your heels and stand back up.  - As always to intensify use weights.  Preform 2-3 sets 10-12 reps.

6. Deadlifts- This is an advanced exercise- if you have low back issues do not do.  It may look easy and you might not feel anything when you do it but when you wake up the next morning and realize your hamstrings and glutes are on fire this is why.  A. Start standing up right with weights in front of quads.  B. Start bending forwards weights dropping to shins or floor with a slight bend in your knees.  C. Pull up using the backs of your legs (hamstrings and glutes).  2-3 sets- 10 reps

7. Hamstring Curls with Stability ball- The picture shows this exercise with one leg raised that is the advanced option you don't need to do that.  Again lower back issues be careful.  A. Starting with your body straight put both heels on the ball.  B. Pull the ball in towards your butt using your hamstrings (back of the legs) C. Lengthen back out to where you started.  - You may need to adjust the ball position doing this exercise it is totally fine and normal.  2-3 sets- 10 reps

8. Kneeling cable kickback- If you do not have access to a gym or cables you can do with a band at home if you have one.  A. Put cuff around ankle and hands firmly on bench along with the knee that will not be doing the work.  B. Try to keep leg straight and push back straight out behind you.  C. Keep leg straight and bring back in. Repeat. If the weight is to heavy your form will be compromised you do not want this.   2-3 sets- 10-12 reps a leg. 

This is a great booty workout that will have your rump looking fantastic in no time- Enjoy!!