How to recharge your fitness goals for spring

This winter has been long for most of the country.  With a long winter comes resolutions going kaput and peoples bodies not being as strong or tight as they would have wanted.  With spring in the air comes shorts season, tank tops and dresses.  Spring break is also right around the corner if not already happened for people and swimsuits are usually inevitable.  So if you need to revamp and recharge below are wonderful tips to get you on the right track.  Remember there are no quick fixes but you can get yourself on the right track for summer.

Recharging for springtime

1. Start planning for summer: What do you want this summer?  Is it tight abs, toned legs, or maybe a new routine outside.  Try and figure out exactly what you want out of your workouts this summer.  Yes it might seem early but the earlier you plan the better prepared you will be to reach your goals. 

2. What do you want to accomplish: Now that you have decided what you want for summer, what do you want to accomplish?  Do you want to try swimming lessons, take a vacation to a yoga retreat, run a half marathon?  All of those things should be planned ahead of time.  So mark those dates on your calendar so you will be able to organize your goals around those dates.  You will want to invest or create the right program to make those goals happen.  

3. What haven't you tried: Is there something on your bucket list that you didn't get to over the winter.  Did you want to try a yoga class but didn't get the chance, what about a dance class, or pilates?  Make a list of 5 classes, new workouts, or fitness trends you want to try this spring.  I am a huge fan of scheduling things so make sure you put it in your calendar so you know you won't miss it.

4. Take yourself outside: With the outdoors starting to warm up taking yourself outside will help rejuvenate yourself and help you reach your fitness goals.  Take your run outside, not a runner then hit up the walking trails.  Maybe you just want to play a game of golf, or tennis instead.  Do something to get a little fresh air and natural light, that always puts people in a good mood.    

5. Sign-up for an event: There is nothing to help you get back into the routine of things then to start training for something.  It can be a 5k, 10k, triathlon, swimming event, tennis or golf tournament, or any other sporting event that will motivate you to keep up with your fitness routine.

Those are just some tips to help you jump back into your fitness goals.  This time of the year gets tough for many people to stick with their routine so trying something different, or setting new goals will help you reach your fitness goals for the upcoming season.  If you're looking to receive even more fitness inspiration and tips sign-up for our newsletter below.

First Name * Email *   In good health, Andrea

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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Fitness Collapse: Your 10 Step Recovery Plan

As the year keeps edging forwards some of our fitness goals may have been forgotten and left back in January.  If your in a fitness collapse what do you do to get out of it?  Below is a 10 step recovery plan to help you shake the fitness blues & jump back on the health wagon.

10 Step Recovery Plan

1. Figure out why: This may sound obvious but working out is so mental.  If your mentally checked out of your workouts most likely there is a hidden reason.  They could be any of the following; bored, tired, hate working out, no time, no accountability.  Those are some of the most common complaints.  Now when you narrowed down your reason investigate why.  If you're bored why?  Do you need a new routine, do you lack creative workouts to do at the gym, do you need to attend a new group fitness class?  The more you can really dig deep into your reason the better understanding you will have behind your why so it won't happen 2 weeks later.
2. Record your goals: If you're just heading to the gym because you have to try creating fitness goals.  Record what you are trying to accomplish each month.  Maybe one month you try focusing on yoga, the next you want to play tennis, then heavy weight lifting.  Mix it up that helps fight boredom.  Each month this year I've made my own promises by recording them on something and sharing it with people I'm more likely to stick to those goals.  See my march promise above.
3. Find a friend or accountability partner: A lot of people have a tough time going to the gym for the first time by themselves.  Gyms are intimidating especially when you don't know what to do.  You walk into a brand new gym and all the cardio equipment is taken, now you venture to the weights and have no idea what you're doing, that's scary.  So to help you feel more at ease with the process try finding a friend to come to the gym with you to help ease that anxiety.  A bonus if you find a friend that knows what their doing.  If that is not an option, hire a personal trainer for a session or two at your gym.  This will take off the stress of not knowing what your doing.  They are their to help and show you how to do things correctly.  So that could be the best investment you make at a gym if you don't have a lot of training experience.
4. Mix up your workout: If you have been doing the same workout since January it is time to change it up.  Workouts get stale if you do the same thing month after month.  Let alone that is not going to help you reach your fitness goals.  You need to mix up your routine monthly to accomplish your goals.  So try a new group fitness class, take your workouts outside, or workout at home a few days a week.  Something to break up the scenery for yourself.
5. Make a new playlist: A lot of people at the gym listen to music, myself excluded.  I prefer no music when lifting I don't like having the strap on my arm, I'm odd I know. One way to get excited about the gym is to make a new playlist to download 10 new songs it will cost you about $13.  So for $13 you can have a new outlook at the gym.  For lifting studies say that rap songs are the best.  Now if you're not into rap find 10 songs that will pump you up.
6. Create a workout calendar: I personally love doing this for myself and my clients.  At the start of each month I create a workout calendar for my clients so they know what to do each day of the week.  That way they have the big picture for the month and they just need to put their workout into their calendar.  After each workout completed put a star in that day.  On days I don't get to my workout I usually put a sad smiley face in the box.  I don't like seeing those so that motivates me to get back into the routine the next day.
7. Stick to your routine: Getting and sticking to a new routine can be hard. Give yourself at least 21 days to form a new routine.  After those 21 days you should start to feel better and notice on the days you don't get to the gym your body starts to crave movement.
8. Don't beat yourself up over missed workouts: Working out is not an all or nothing situation.  You get busy you miss a workout here and there.  Don't let one day mess you up for the rest of the week.  A lot of people get angry with themselves for falling off the wagon after a bad week.  Fitness is a lifestyle, remember that mantra.
9. Track your progress: You can track your progress in either weight loss, inches lost, body fat, pant size.  Or by tracking off your workouts on the calendar.
10. Reward yourself: After tracking your progress now is time to reward yourself.  Look at your goal and when it is reached celebrate!  Don't just say on to the next goal, celebrate what you did accomplish.

Now with the above tips hopefully one or two resonate with you if you have been feeling like your falling off the wagon.  Try to implement some of them into your new fitness regime.

As always check out SaFire Training for more fitness tips & inspiration.  If you want even more motivation our newsletter is packed full of goodies that we send out weekly plus 6 free fitness reports.

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Sizzling workout trends of 2014

Some have said fitness has more trends then a high school hallway.  This can be true there are always new ideas, new twists on old classics, and fitness professionals that contradict each other.  So what is a person to do when they are on information overload with new tricks & gadgets?  Well this post is going to go into all of the sizzling workout trends of 2014.

1. Online Training- Online training in various forms are becoming quite convenient for the public.  People are skipping the gyms and working out at home.  It is quite easy to get a great workout in from the comfort of your own living room with little equipment and a program to follow.  Check out SaFire Trainings online program to learn more about what we offer.
2. HITT Training- I'm a huge fan of HITT training (High intensity interval training).  That is done when you get your heart rate up high then slow it down and then repeat back to high intensity.  This helps burn calories after the workout for many hours.  This is a great choice for people if you need to do a workout in less time as well.
3. 55+ Training- With the growing population of the baby boomers this group of people want to workout and live a healthy life.  So there are new classes offered to entice this population to find a niche that they will enjoy for the rest of their lives.
4. Various versions of yoga- Yoga is a constant when it comes to trends.  This year is no different.  There are brand new ways to find a class you enjoy.  You can find yoga for people looking to sculpt the muscles, repair the muscles, or get a workout in using various props.  A great app to find local yoga classes near you is om finder.
5. Strength Training- Finally women are understanding the benefits of strength training and seeing results.  Strength training is now a trend!! Strength training not only tones the body but helps you burn more calories at rest, it helps build strong bones, you become stronger so you can lift that 20lb cat litter into your own car.  Strength training routines can be found all over pinterest boards, and websites.  The key is to build your program to optimize your results, that is one thing personal trainers can help you with.

As always if you want to learn more fitness tips & tricks check out SaFire Training for new topics each week.

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What P!nk can teach us about fitness

One of  my favorite artists is P!nk .  I love how she actually sings, dances & puts on a show.  She really works hard on stage.  So you can imagine she is in wonderful shape.  I mean who can forget her 2010 grammy performance singing upside down in a swing.  She is a true performer.  Well she has been on the cover of numerous Women's Health & Shape magazines throughout the year.  What can we learn from P!nk to help us with our own fitness journeys?  Read on below to discover what we can learn from this amazing artist.

1. She is not afraid to sweat:  P!nk is a hard worker she does what she needs to do to get a heavy, hard workout in.  She isn't one to lift the light weights and expect big changes.  When she was pregnant shedding her 55 pound weight gain she was training with heavy weights, medicine balls and interval training.
2. Add a little Pilates to your life: She balanced her heavy lifting routine with pilates.  Now for P!nk pilates maybe more needed in terms of her performances.  She has clean lines when performing and wonderful body control which are notably present in pilates.
3. She works her core: P!nk throughout the years has been known for her hardcore abs.  After giving birth her trainer has stated she trains her abs 7 days a week.  Now when training 7 days a week  you will want to lift light weights.  (Also what P!nk does) she combines pilates, bands, rings, & balls for her ab routine.  If you do lift heavy for abs I would recommend taking rest days in between lifting days for your abs.  They are like other muscle groups & do need a rest in between lifting days.
4. Don't expect a quick fix: P!nk's workout takes 60-90 minutes, 5 days a week.  Fitting that workout into your day is required medicine for everyone.  Make that time for yourself it will help you feel better, stay in shape later in life, & give you that body confidence most people need.
5. Watch what you eat: To me fitness encompasses not just your workout but your nutrition & motivation as well.  P!nk eats very clean healthy meals.  She enjoys lots of veggies, & other "superfoods".  She also enjoys protein but she is a vegetarian so her protein does not come in the meat form.  You have to decide for yourself which type of protein you enjoy.  Lean protein helps build that coveted lean muscle which helps you burn more fat at rest.

In honor of P!nk below is a great core & booty workout to help you start your P!nk fitness regimen.

As always check out SaFire Training for more fitness tips & inspiration!

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

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