REFLECT.




As we move through the last hours of 2013 this is the perfect time to reflect over your life experiences over the past year. Now I know for some, this may seem pointless because research has shown that more things get left undone on the ‘ol resolution/goal list than done, but reflection time is not all about whether or not you moved everything from the goal list to the done list. It’s also an opportunity to experience gratitude and to re-locate your passion.

It’s easy, after all, to get stuck in a rut of day in and day out. Every day go to work, every day go home. Maybe workout, maybe see some friends, maybe do something different… but probably not. Ho-hum, boring, right? But not necessarily so.

Today, I encourage you to ask yourself some questions. What were your blessings over the past year? Did you grow mentally and/or spiritually? Who did you get to see? What did you get to experience? Is your family healthy? Are you healthy? Did you see the smile of a loved on today? Did you hear your favorite song? Did you eat? Can you shower in your own home? Do you have heat? Do you have a coat, a car, a phone, electricity, clean water? These are all blessings! Some that others don’t have and maybe never will have, yet we so often take for granted. If you live in this country, especially, we have the opportunity to go and be whatever we want, the opportunities can be limitless! Write them down and count them up. It’s amazing how inspirational and uplifting this can be! If you feel a moment of discouragement, whip this list out and then smile at your future ripe with possibility.

Now, once you’ve counted some of your blessings (because no doubt no matter how long the list there will be plenty more that you missed) and only after, consider this. With all of those blessings and the opportunities you do have, does your life-story so far say what you want it to say? Are you, in fact, living the best version of your life possible? If the answer is no, you’ve got work to do. If the answer is yes, you still have work to do because life is also about growth, so if you are alive there is still more you can do and experience.


Those who are the most successful in life tend to pause periodically to see where they’re at before moving on. They ask themselves questions about what they want out of life, if they’re doing what they want to do, if they’re where they want to be. And, they do so regularly. They tend to throw a virtual dart out to the end of the year, then pinpoint key benchmarks during the year, quarterly, monthly, even weekly, to make sure they’re going to get to where they want to go.

So as this year comes to a close and before you put pen to paper to write down your goals for 2014, don’t let this be just another year of same ‘ol, same ‘ol. You are blessed! Take your blessings and run! There will be challenges, there are unknowns yet to be discovered but re-locate your passion for your dreams and move towards them. You made it to see another revolution of the earth around the sun. Yaay! You owe it to yourself to take hold of that opportunity alone to fuel your fire and discover your full potential. When you sit at this time next year, let the story of your life fit the vision you create for yourself today.


Be amazing!

HOLIDAY GIFT GUIDE FOR THE FITNESS ENTHUSIAST


Just a few days away from Christmas and you may still be wondering what to get that fitness enthusiast in your life. Well, wonder no more. Here are a few of my favorite hot items for 2013.

|one| Bobble Water Bottle - A combination of green thinking and beautiful design, these little jugs filter your drinking water without filling up landfills with single serving water bottles.
|two| Fitbit Force - Why settle for a simple pedometer when you can track your steps taken, distance traveled, calories burned, stairs climbed, active minutes AND your sleep activity.
|three| BOSE SIE2i Sport Headphones - The best headphone choice is personal but to me it's important that they stay put during intense workouts, have great sound, low noise isolation so you can hear what's happening around you for safety and feel comfortable to wear.
|four| Vibram FiveFingers - With their unique, minimalist design these shoes may not be for everyone, but for the advance fitness enthusiast they can offer a better sense of awareness allowing them to train at a higher level.
|five| The Grid Foam Roller by Trigger Point Performance Therapy - Foam rollers are, like, the best recovery tools EVER! These last a long time and don't break down with frequent use.
|six| Zensah Compression Leg and Arm Sleeves - Sometimes pressure is a good thing. Compression sleeves offer a perpetual hug that can do wonders for both your performance and recovery.
|seven| Swagg Watch by Swoll Swagg - One of the hottest accessories worn by fitness buffs and gym addicts, these super cool watches come in fun colors and have interchangeable faces.
|eight| Vapur Flexible 2 Pack Set Water Anti-Bottle - We luv super cool things and these collapsible water bottles are the coolest! When you're done drinking just fold it up and put it in your pocket!

 Wildfire Fitness’ Portland Bridal Fitness is now offering online training and we’re super excited! Don’t have time for the gym, no problem! Contact us today to learn more about our Bridal Fitness Packages and how you can get started today!

HOPE.


Happy Monday! A few weeks ago we were told by one of our clients that one of the things she loves about Wildfire Fitness is our positivity and that no matter what happens we always remain positive and have encouraging words to say. What an amazing compliment! As a company it is our goal to not only to promote healthy living but to also encourage and uplift or clients. After all, words have power. They can give us strength and encouragement, or they can break us down and cause us to give up.

Inspired by our client, we've decided to take our positivity to a new level. Starting now and in the coming year, we will be focusing on a winning mindset by sharing one word that will be our source of inspiration and strength for the week.


Our first Word of the Week (WOW) is "hope". Hope is the beginning of all dreams and all aspirations, whether they be fitness-related, personal goals, career ambitions, you name it. Without hope there's no drive and there's no action. And without action you're defeated before you even start. But where there's hope, there's belief. With belief you can achieve that thing you desire, and things can, indeed, get better. One of the great things about belief is that no matter how small, it can grow. And when you truly, wholeheartedly believe, circumstances don't matter. 
Situations don't matter. Doubters and haters don't matter. Your determination is set. What seems impossible is then possible as you are so focused on your vision that all of your actions and intentions are pointed in that direction.

As we leave this year and enter into the next I encourage you to hope. Dream big and move towards what you want in this life. Don't quit. Whether by leaps or by small steps, progress is progress and you can reach your goals. Never give up!

VICTORIA SECRET WORKOUT PT1: ABS, ARMS + BUTT

Happy Monday!

Every year Victoria Secret puts on an amazing Fashion Show complete with a glittery runway, sequined and bedazzled ensembles and gorgeous models. In preparation for the 'Sexiest Night on Television', we're counting down to the show with a sexy workout that can help you look like an Angel. This Abs, Arms and Butt routine hits all the spots we all want to focus on and will leave them saying "wow"!




Instructions: Warm up 5-8 minutes, including stretching as necessary. Go down the list of exercises circuit-style for 1-3 rounds. Then, cool down and stretch.




Why? Because planks and hovers are a must for a strong, stable core. This is important for exercise power as well as stamina and endurance.

Do It Right: Press up on elbows and toes into hover with feet together. Position elbows underneath shoulders and press shoulders blades down. Squeeze glutes and pull navel in towards spine; do not allow the back to sag. Jump feet open wide into a "v". Jump feet together to complete rep. Do 10-20 reps. Optional: Beginners hold hover 30-60 seconds, no jump or walk feet out and in.




Why? Working your ab muscles will help you have a sleek, tight waistline to show off in your holiday dress.

Do It Right: Lie on back with feet up and hands supporting head. Extend one leg straight out while squeezing opposite knee into chest. Curl opposite shoulder in towards knee. Do one rep on each side then raise both feet in the air and reach up to touch toes to complete rep. Do 10-15 reps.




Why? Because balance is important! You'll be less likely to fall while gaining a stronger core and more shapely arms. Plus adding a balance drill to this arm exercise saves you training time.

Do It Right: Holding weights, stand on one foot. Maintain balance and curl weights up towards shoulders. Straighten arms to complete rep. Do 8-12 reps each side.




Why? No "bingo arms"! This exercise will help firm the muscles on the back of your arms so they're not all saggy and squishy.

Do It Right: Hold dumbbell in one hand and kneel on bench. Position supporting arm right underneath shoulder, keep shoulder blades down away from ears, back straight and abs drawn in towards navel. Pull arm up and in to body with elbow bent. Straighten arm back towards ceiling then bend elbow to complete rep. Do 10-15 reps each side
.




Why? Because who doesn't want a great pair of legs!? No seriously, who? This exercise helps to firm up your thighs, while making your butt tighter.

Do It Right: Stand holding light dumbbells. Step foot behind into a slight diagonal to lunge. Keep weight towards the heel of the front foot and knee over ankle as much has possible. Back remains upright with chest pointing forward. Press off front foot to return to start position. Do 8-12 reps each leg. Optional: Beginners lunge straight back. Omit weights if necessary.




Why? Another great exercise for tightening up your butt while firming the thighs. Plus there's another great balance element so you're training your abs to stay in place as well.

Do It Right: Stand tall balancing on one foot. Keep shoulders down and draw abs in, bend standing knee to reach towards floor. Trail leg extends slightly behind. Squeeze glutes and extend back to return to start position. While still balancing kick forward with trail leg. Do 8-12 reps each leg. Optional: Beginners lower hands to knee height.


Want more? Check out our Online Training and Diva Bridal Fitness Packages!

10 TIPS TO HELP AVOID HOLIDAY WEIGHT GAIN




1. Revoke your license to pig out. Constantly telling yourself that it's the holidays every time you are tempted to eat that extra helping or add another treat to your meal will only leave you sorry come New Year's Day. And, since most people don't lose the estimated 5-7 pounds of weight gained between Thanksgiving and New Year's every year only adds insult to injury.

2. Eat before you eat. Fill your stomach with a healthy soup or a filling low cal salad before going to a dinner party or holiday buffet. If you wait and allow yourself to get too hungry before you get there you may find yourself face down a bowl of chips and dip.

3. Get some shut eye. Studies have shown that a lack of sleep can cause weight gain. Not only does it affect hormone levels, it also may effect your judgment where comes to your food and fitness choices as your blood sugar begins to wane.

4. Steal away. Moments, that is. Just because you don't have time for your normal hour long workout doesn't mean you should skip exercise all together. Remember some exercise is better than NO exercise. For instance, research has shown that similar health benefits can be gained from three ten minute workouts spread throughout the day as one long 30 minute session.

 5. Eat your fruits and veggies. Not only will you benefit from the vitamins, minerals, and lifesaving anti-oxidants you'll also fill your stomach with a smaller caloric impact than more fattening foods.

6. Get rid of the evidence. Send leftover party treats home with guests and keep high calorie treats out of plain sight for PLANNED cheat days; better yet, don't buy it until the cheat day is at hand.

7. Eat SLOOWWLY. It can take an estimated 20 minutes for your brain to register that you are full. If you eat too fast you could have overeaten and ingested more calories than you need. Take your time, savoring the meal as well as the priceless moments with friends and family.

8. Take a bath. Actually, it doesn't have to necessarily be a bath, but do something that makes you feel pampered. I like a bath with soothing bath salts, aromatherapy candles and a magazine or book I feel I "don't have time to read."

9. Bathe your insides, too. Sugar, salt, and alcohol can leave you feeling a bit parched. Drinking plenty of water can not only keep you hydrated, it can also curb your appetite to keep you from eating too much.

10. Get back on the horse. If you do overeat, get over it start again. Eat lighter on the next meal or the next day if you overate at dinner. Be sure to get your workout in, but don't punish yourself by overexerting. All you'll do is open the door to injury or being too sore the next day.

 A Holiday Fitness Funny....well, we thought it was funny. LOL

Get Cyber Monday savings here!



Once a year, as our way of saying "THANK YOU" to you, our Wildfire Fitness Fam, we offer an amazing VIP deal on select fitness and lifestyle coaching services for the year...

Sooooo without any further ado…..
HERE IT IS!!!
  • Our signature URBAN Boot Camp*
  • ATMOS: Fusion Met/Con*
  • Online Personal Training*
All programs are monthly.
Purchase as many monthly training sessions as you like!






ANNUAL VIP ATMOS/UBC/ONLINE PT SALE

HURRY, SPECIAL ENDS WEDNESDAY AT NOON!

*ATMOS: Fusion Met/Con is a one hour indoor interval training class. Class times post soon.
* URBAN Boot Camp is a one hour outdoor fitness class. Runs June through August.
* Online Personal training provides customized workouts, lifestyle coaching and nutritional guidance via our special online platform plus weekly 30 minute meetings via Skype or FaceTime.


WE'RE ONLINE!


Have you heard?! Wildfire Fitness and Portland Bridal Fitness is now offering online training and we’re super excited! Don’t have time for the gym, no problem! Contact us today to learn more about our  online personal training and how you can get started today!

wildfire on instagram