The Living Room Workout

This time of year every thing gets hectic;  malls are crowded, gyms become crowded during the prime time hours, you feel as if you have 100 different things you need to do each day.  So squeezing in your workouts can be quite challenging.  You want to go to the gym but realize by the time you park your car, change in the locker room, find the equipment you want to use, you only have 20 minutes to actually workout.  What's a busy gal to do?  While take that workout inside.  You don't need a lot of fancy equipment to get in a good workout in the comfort of your own living room.  I have provided two great workouts for you to try when you're in need of a workout and need to do it at home.  Both workouts can be done in 30 minutes or less.

Workout # 1

*Perform each exercise for 1 minute, you can rest 30 seconds in between each exercise or perform workout without any breaks.  Repeat this routine 2-3 times.

1. Squats  
2. Walking Lunges
3. Push-ups
4. High Plank w/knee drives to elbows
5. Tabletop crunches
6. Side Plank with crunches
7. Reverse Lunges
8. Dips on chair
9. Side Lunges
10. Up/down planks

Workout #2

*Perform each exercise for 1 minute, you can rest 30 seconds in between each exercise or perform workout without any breaks.  Repeat this routine 2-3 times.

1. Mountain Climbers
2. Knee Drive to downdog
3. Frogger Jumps
4. Squat Jacks to Burpees
5. T-push-ups
6. Skater Lunges
7. Triceps Push-ups
8. Side Lunge with leg lift
9. Side Plank with knee drives
10. Squat Thrusters

The first workout is good for a strength based routine if your looking for more of a weight routine.  The second workout is a combination of strength and cardio which will increase the overall calorie burn.  Let me know how the workouts go via facebook!

In good health,

Andrea

Stress Free Meals

We all are busy and the last thing we want to do at the end of a long day is to cook a meal.  Let alone a healthy one if we haven't properly snacked throughout the day.  Well below are some great recipes to help you achieve your clean eating lifestyle and not have to spend hours in the kitchen.  One of my favorite tools to use in the winter months is my crock-pot.  I love to throw meals together and let it sit all day and come home to a freshly cooked meal.  One thing that is nice about crock-pots is it's hard to go wrong in what you put in them.  This past weekend I cooked recipe #1 & 3 both turned out wonderfully.  The pineapple chicken slow cooker recipe was a little easier to cook then the baked ziti that had a little more prep.  So below are 5 great recipes for you to try on a cold winter night.

Recipe #1

Light pasta bake

Click below for the recipe! 

http://www.taylormadebytaylorbee.com/2013/02/light-pasta-bake-with-chicken-sausage.html?m=1

Recipe #2

Southwestern Flank Steak 

By Cara Lyons

Click here for the recipe.

Recipe #3

Slow Cooker Pineapple Chicken

Check out more recipes at http://www.thegraciouspantry.com/clean-eating-crock-pot-pineapple-chicken/

Recipe #4

Chicken Cacciatore

By Cara Lyons

Click here for the recipe!

Recipe #5

Slow Cooker-Honey & Garlic Chicken

http://www.justataste.com/2013/09/slow-cooker-crock-pot-honey-garlic-chicken-recipe/

In good health,
Andrea

How do I know which fitness dvd to purchase or to workout with?

There are so many fitness dvd's & youtube videos out there now how do you know which one is right for you?  Well trick question, kind of.  Which ever workout you feel motivated to do, which ever instructor you feel you have a connection to and whichever workout makes you feel like you did something.

Most everyone is familiar with the Jillian Michaels, Tony Horton (P90x), Insanity options but there are other great instructors that you might not have discovered yet.  If you go to youtube and search whichever program or fitness inspiration you feel motivated to do that day you will find thousands.  Just because the more famous people pop up first does not mean they are the best for you.  Scroll down and see what other options tickle your fancy.  You might find a fitness pro who lives in a different state or country then you but is fabulous at what they do.

I personally have found many good instructors this way.  I am a fan of http://www.bodyrock.tv/ for those of you looking for more of an intense workout at home.  I discovered them on pinterest of all places.  So if you keep your eyes open you can discover fitness professionals all around on non-traditional fitness platforms, such as pinterest, instagram, and facebook.

I would highly suggest for you to keep looking if you haven't found that instructor or program that you can do at home.  We all have those days where we want to workout but don't want to go to the gym.  That is when you get on youtube and see what you can find.  You might be surprised and what you discover & find a new workout routine that you fall in love with.

 As always check out www.safiretraining.com for more fitness tips & inspiration.

In good health,
 Andrea

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.

Beat those post wedding blues: Fitness style

Since wedding season is winding down some people are still trying to recover from all the planning, prepping & stress of planning a wedding.  You might be looking at your new spouse saying now what.  You don't have a major goal to plan and your into the reality of daily living with each other.  Which is what the wedding was all about anyways.  So now is the time you want to start your workout routine.  There are many options available to both of you.  It depends on your goals & if you like working out with each other.  Below I will give tips on how to get into that lifelong fitness routine, while at least until kids come into the picture if that is your next goal.

Tips on working out with a new spouse

1. Decide if you want to workout together- Some couples thrive with a workout buddy while others clearly are not on the same workout page.  He wants to get huge muscles you prefer a yoga class.  If you really want to workout together but not doing the same thing try finding a class at the time he is at the gym and meet after the class for a smoothie or stretch together.  

2. What is your workout routine? Do you plan on working out at a gym or do you want to stick to a home routine.   That will be a factor in what both of your goals are.  Do you need to buy a treadmill or heavy weights if he wants to lift at home.  Both have pluses and minus decide what works for you. 

3. Do you want to workout in the morning or after work?  If your waking up at 5am and your spouse is doing an evening workout make sure you still have time for each other built into your day.  If your doing workouts opposite of each other most likely the early bird will be going to bed shortly after the evening workout spouse is coming back from the gym.  So make a plan that you both can stick to and have that togetherness time. 

4. Support each other- If one of you is into working out and reaching your goals and the other is not make sure your still supporting the others lifestyle & goals.  If you don't want to workout but your spouse does make a healthy dinner for them to help them support their goals.  Have healthy snacks in the house don't bring in your spouses favorite treat if you know they are watching what they are eating.  Be there biggest cheerleader.  

5. Don't force your partner into a workout- If your partner doesn't want to workout and absolutely hates it, you nagging them about getting into a routine will not help the problem.  Let them see you getting results and having a positive attitude towards working out.  This might eventually have them coming around they might slowly start with push-ups at home then ask about a gym membership.  The main thing is don't throw it in their faces, by saying I told you so.  This will make them go back into the no working out isn't for me after all camp.  So stay positive and encourage them if they have a change of mind. 

6. Have fun- Most of all make working out fun.  There are always new trends in fitness find something that works for you and stick to a routine.  The main thing is knowing you have each others backs and your there to encourage & motivate never to knock down and insult them for what they are trying to achieve.  

As always check out www.safiretraining.com for more fitness tips & inspiration. 

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.   

21 Day Challenge

Today started SaFire Trainings 21 day challenge!  What is it you say?  Well this challenge is meant for you to have fun and enjoy new experiences.  Each day for the next 21 days there is a daily challenge meant to help you enjoy life, relieve stress and schedule some me time back into your life.  Everyone is always go, go, go nowadays they don't stop and smell the roses.  So this challenge is meant to make you slow down, enjoy life and do it with a community of like minded women who want to experience the same results.  Below is your day by day guide on how to complete the challenge and enjoy the community of women who are experiencing the fun for themselves.

www.safiretraining.com  

Interested in joining our free 21 day challenge all you have to do is post a photo to instagram or facebook with the hashtag #safiretraining doing the challenge of the day.  The challenge starts Oct. 16th and runs for 3 weeks, everyone wins since the challenges are meant to get you out of your comfort zone & reward yourself throughout the process. Week 1  Day 1 Wednesday, Oct. 16th: Try a new recipe today Day 2 Thursday, Oct. 17th: Read a for "fun" book 20 minutes today Day 3 Friday, Oct. 18th: Make or cook something from your pinterest board no pinterest board create a Fall craft of your choice Day 4 Saturday, Oct. 19th: Head to a pumpkin patch Day 5 Sunday, Oct. 20th: Enjoy breakfast in bed Day 6 Monday, Oct. 21st: Enjoy a cup of tea or coffee Day 7 Tuesday, Oct. 22nd: Create a vision board of your fitness goals Week 2 Day 8 Wednesday, Oct. 23rd: Plan your weekend today Day 9 Thursday, Oct. 24th: Smile at a stranger today Day 10 Friday, Oct. 25th: Enjoy a date night with a friend, significant other, child or parent Day 11 Saturday, Oct. 26th: Get a outside run in.  Bonus points for a monster or zombie run this weekend! Day 12 Sunday, Oct. 27th: Recover from your run with a manicure or pedicure today Day 13 Monday, Oct. 28th: Try a tabata workout today.  Here is a link to one http://safiretraining.com/video-workouts/ Day 14 Tuesday, Oct. 29th: Enjoy a pumpkin spice latte or apple cider Week 3  Day 15 Wednesday, Oct. 30th: Go to a yoga class today Day 16 Thursday, Oct. 31st:  Dress up in a Halloween costume today.  Don't forget to post your photo to our Halloween costume challenge. Day 17 Friday, Nov. 1st: Have dinner & drinks (can be water) with your gal pals Day 18 Saturday, Nov. 2nd: Go dancing (even if you have two left feet) Day 19 Sunday, Nov. 3rd: Get a facial Day 20 Monday, Nov. 4th: Have a breakfast shake Day 21 Tuesday, Nov. 5th: Do your favorite workout today The goal of the contest is to have fun!  Feel free to share this challenge with friends and enjoy the 3 weeks of bliss.