Show your gratitude

What are you grateful for?  Sometimes people need to sit down and figure out what in their life they are truly and utterly grateful for.  I enjoy meditating at least 3 times a week to center myself and figure out what it is I need.  One of my personal favorites is Gabrielle Bernstein she has some great meditations on her website or on youtube.  Just google her name and you will uncover a plethora of meditations and one is sure to suite you.

Activity To Try:

For the next month before you go to bed try and record the top 5 things you are grateful for.  They can be things that happened that day to you, or as simple as the sunshine, the wind, my baby sleeping through the night.

Here is the link to Gabby's website.  I am in no way affiliated with her I just wanted to share my experience with her and her guidance through my own life. Gabby Website

How to uncover those abs

I have abs I just know it, they are just covered by a layer of fat.  While how can I get those abdominals to be revealed?  Below are some great tips to help you shed that layer of fat.  Remember to accomplish getting those abs you have to think is this cookie, glass of wine, piece of candy worth not meeting my fitness goal or having good health?  If it is than go for it if not put down the thing that will keep your abs covered and go for that goal.  

8 tips for uncovering those abs

1. Drink 4-6 cups of green tea (I personally do this and it has boosted my metabolism by a few hundred calories!)

2. Perform Planks & Side Planks- These are my favorite exercise to do.  I enjoy doing these 5-6 times a week.  Challenge yourself to complete them in the morning so your abs stay tight all throughout the day. 

3. Add some intervals to your life- A good dose of cardio will help burn some unwanted belly fat.  Perform 1 minute at a fast pace than 30 seconds-1 minute at a slower pace.  Repeat for 20-30 minutes.

4. Tabata Training anyone- Check out this video for more tabata information http://www.youtube.com/watch?v=PhkgcUlxKx0

5. Log your food- Make sure you log your food for at least a few weeks so you can get an idea of how many calories you are eating, how much sugar, carbs, fats & protein you are consuming as well.

6. Get some sleep- Make sure you get around 8 hours of sleep a night.  If your under that most likely your going to be storing some extra fat around your middle. 

7. Find a stress reliever- If you have a lot of extra stress in your life try and find a method to relieve some pressure off of yourself.  I personally enjoy yoga & meditation a few times a week to center myself.

8. Eat good fat- Make sure your enjoying a good sprinkling of healthy fat throughout your day.  Almonds, avocados, olive oil, salmon to name a few. 

If you want a great abdominal workout check out this video 6 Pack Abs

As always check out www.safiretraining.com for more information. 

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! 

Healthy Ideas for your heart

What are things that you can do to keep your heart healthy?  Well besides the obvious working out what else is there? No matter your age you need to HAVE FUN at some point in your day.  If you hate your job, have so much stress you are a ball of knots, you have no time to hang out with your family or friends you need to make time to have fun.  Whether that be carving out 30 minutes everyday to get a workout in, read, take a bath, chill out in front of the tv, play with your dog or cat, cook a recipe you've been dying to try, go shopping.  Put it on your calendar!  Below are some other great activities you can do to keep your heart healthy!

Heart Healthy Ideas

1. Take time to laugh

2. Enjoy a cup of tea

3. Workout 4-5 days a week

4. Have a date with someone you love with either yourself or a loved one

5. Enjoy a day with a friend

6. Play with your cat/dog

7. Dance to your favorite jam

8. Eat a handful of almonds

9. Indulge in a great book (I have a lot of recommendations follow me on pinterest to get a full list) http://pinterest.com/safiretraining/

10. Eat salmon once a week

11. Go for a hike

12. Try something new this week

13. Cook a recipe your dying to try

14. Give someone a kiss

15. Take a day off 

Hopefully this list will help you relax and enjoy life just a little bit more.  Check out www.safiretraining.com for more information. 

Active Date Ideas

With Valentines day right around the corner what are some date ideas that you and your significant other can do and still burn those calories?  Below is a great list of fun things to try together and it doesn't just have to be for Valentines Day.

1. Trampoline Park-  Head to your local trampoline park if you have one.  Jumping around together for half an hour can get those endorphins flowing.  Plus some even have basketball hoops if the two of you are hoopers.

2. Yoga- Most men might shy away from this at first but tell them they can put their mats behind you to get a nice view.  That might make them more excited to attend.

3. Mini Golf- Hit up a local mini golf course this is more of a low key date and won't burn quite as many calories but definitely will burn more than sitting at dinner or watching a movie.

4. Tennis- Get those competitive juices flowing.  Try playing for something-loser buys dinner, has to give the other a massage, or has to cook dinner.

5. Pheasants Fest- Well in Minnesota there is a pheasants fest and if you guy or gal is into hunting walking around this convention is sure to burn some calories.

6. Snowboarding- If you haven't been to the slopes this season now is your chance.  Learn how to snowboard together, you are sure to get a few laughs in over the course of the day as well.

7. Hiking/Biking- If you live in a warmer weather climate go for a hike or bike together.

8. Walk the dog- Instead of letting your significant other walk by themselves volunteer to go with them.

9. Laser Tag- Hit up your local course and fire away.  The running and dodging is sure to bump that heart rate up.

10. Discover a new sport- Try a sport neither of you has done before, think outside the box, broom-ball anyone?  If you have done it all make up a game and your own rules.

Those are great ways you and your significant other are sure to have an active date, burn those extra calories, have a good laugh, and make some new memories together. For more information on group training check out www.safiretraining.com for pricing and details.