How to Start a Fall Fitness Plan That Works 

run like the wind

Fall is here and you’re ready to get back to basics. That includes getting started on you’re fitness routine, but where should you start? Moreover, how do you stay disciplined and keep going long term? Well, I’m glad you asked!

Here are 5 tips to get you up off the couch and on your way to getting more fit and healthy this fall:

  1. Identify your “why”. Yes, you want to get in shape, but that’s what everyone says. Think beyond that and go deeper. What does being in shape mean to you? Is it just looking a certain way or wearing certain clothes? What do you want to be able to do? How do you want to feel? Will it improve any health issues you may have? How will it impact your loved ones and your life if you were more fit. WHY do you want to get in shape?
  2. Set action-oriented goals. You want results but getting those results requires action. Simply saying that you want to lose ten pounds, for instance, is not enough. How are you gong to make that happen? What are you going to do? So, a better goal might actually be something like, “I’m going to workout 5 days per week for forty-five minutes,” or “I’m going to go for a 20 minute walk during my lunch break every workday.”
  3. Include timelines and end periods. Your ultimate goal is to create healthy exercise habits that last a lifetime but you have to build those habits first – one training day and one workout at a time. Creating monthly or quarterly goals can help you to stay focus for a set period of time while giving your body (and mind) time to change accordingly.
  4. Log your workouts. Let’s face it. You’re not going to be able to remember and track your workouts and important info like the weights you use, your level of effort, how you feel, etc. in your head. Keep a notebook or use an online program so you can see how much stronger, faster and better you’re getting.
  5. Start slowly. This may be the most important tip of all! You may be tempted to go all out on day one but you have to give your body time to adapt to all the stressors of exercise. Less is definitely more so working out until you can hardly move early on can lead to discouragement or even worse, injury. Instead, focus on developing consistency and proper form rather than high intensity and high volume in the first few days and weeks.

Take your time and have fun discovering ways to move your body. If you need help getting started, feel free to shoot me an email at

Tami(at)wildfirefitness.com and let me know your questions.

Our Autumn Brew is Here!

We’re happy to share our newest seasonal tonic, Spiced Apple, with you.

Spiced Apple Autumn Booster

Making a new brew is akin to birthing a new baby.  You lovingly adore it the minute it’s created and can’t wait to see what it does in the world.

We really thought deeply about what signifies the beginning of a new season, specifically Autumn, and what kind of Brew could capture feelings of warmth, comfort, earthiness…and of course good health.

To us, nothing signified the Fall season more than leaves falling off the trees, the school year starting and warm apple cider.  To that end, we selected an array of crisp, mouth-watering apples, aromatic spices like nutmeg, allspice, and star anise, and cleansing burdock root.  We then added  it all to to our fiery base of all-natural fruits, vegetables, and herbs and let is steep for weeks in our raw, organic Apple Cider Vinegar.

The end result?  The perfect Autumn tonic.

From a health and wellness standpoint, this blend is rich in antioxidants, flavonoids, and dietary fiber. The aromatic spices help with digestion, sleep, and cognitive functioning.

Remember, all you need is a tablespoon a day.

Anatomy of a Start Up: The Kitchen Chronicles Part 2

Well look at us!  We not only moved into our new kitchen but we organized it too.  I’m so impressed with our crew!  Check out some pictures below.

Drums and Pallet shelves
Our “Area”
Our Walkway
Chris. King of the Move.

We are sharing the space with some amazing other companies – the Bitter Housewife folks, who make phenomenal exotic bitters.; Eliot’s Nut Butters, which are grown up peanut butters with all sorts of amazing flavorings (Spicy Thai, etc); Clutch Coffee Roasters, whose scent fills me with delight the whole time I’m there!

We’re excited to get some good work done here.

New Day. New Stores.

It’s been a while since we’ve featured some of the new stores where you can find Fire Brew.  They really run the gamut, which I love!  Here are just a few.

A chain of healthy markets in the Bay area, New Leaf.

A luxurious spa in downtown Portland, Knot Springs.

A local gem on the coast of Oregon, Sweet Shop.

I love that Fire Brew pops up in unexpected places and is versatile enough to be in so many different kinds of environments.

Thank you everyone for trusting us with your gut!  🙂

Anatomy of a Start Up: The Kitchen Chronicles

Well, we did it!  We made the leap from our comfortable nest at Kitchen Cru over to a new kitchen on 181st Street!   We are really, really excited about this move.  We have more space to spread out, an area for shipping and receiving, shelves that hold all our supplies and our own pallet shelf!!  YES!

The crew was amazing!! The planning went so well that it took us less than 2 hours to move about 5,000 lbs of Brew and a bunch of other equipment. Props to the Ex Novo guys for jumping in and making it all happen.

Being part of Fire Brew and its growth has been quite a ride.   Moving into this kitchen is just another sign post for us to keep doing what we’re doing, continue to work hard and have faith that if you build it, they will come.

Thanks for all your support.

Valerie and the Brew Crew

3 Stretches You Should Do Each Morning

In my last post, I talked about the importance of creating a strong morning routine. Stretching is a perfect addition to any morning because it helps to increase your alertness and blood flow, decrease aches and pains, increase your energy, and it’s  even been shown to reduce your risk of heart disease by making your blood arteries more flexible.

These are my top 3 morning stretches.

FORWARD FOLD. Your lower back, hips and hamstrings will thank you for this yoga-inspired stretch.

DO IT: If your back is healthy, stand with your feet hip width apart then engage your glutes and abs as you slowly reach for the ground. Bend your knees as necessary. If you need more support and control, sit on the floor and reach forward towards your shins or feet. You can also sit with your back against a wall or use a strap if you need more assistance maintaining the position. Be sure to hinge from your waist instead of simply rounding your back over.

CAT/COW. Just about everything we do is in front of us so it’s good to include movements that open and stretch the front of the body, too.

DO IT: Kneel on all fours, or stand and place your hands on your bed or dresser. Keeping your shoulders down away from your ears, gently alternate rounding and then swaying your back to open your chest. Extend the movement all the way from your head to your tailbone to mobilize your spine as possible.

SIDE BENDS. Stretching the sides of your body can help to bring balance by lengthening the muscles between your ribs (intercostals), as well as your abs, hips and thighs. This can improve your breathing and your digestion, as well as relieve muscle tension in your neck and improve your posture.

DO IT: Sit comfortably on the side of the bed or on the floor. Inhale and raise one arm up above your head beside your ear. As you exhale, keep that arm up as you slide the opposite hand out along the floor or bed and gently lean to to side. Don’t let your buttocks come up as you lean.

Our signature WFF Mobility Drill is a great way to get your morning going, or to add to your exercise warm up. Check it out here .

###
Tami is the owner of Wildfire Fitness in Portland, OR. When she’s not helping people live fit, she enjoys sci-fi, growing orchids and doing burpees.

Water Alarms by Tami from Wildfire Fitness

You’ve heard it before. You know you need to do it.

Drink more water!

But, you’re super busy and your days get long and you simply forget. Next thing you know, it’s bed time, and the last thing you need to do is chug a gallon of water so that you stay up all night going to the bathroom.

So how do you keep yourself hydrated like a boss? Set alarms! Use your phone, computer or tablet to remind you to drink up. Just be sure it’s the device you have nearest to you the most (so you see and/or hear the alarms), then set them to remind you to drink a couple of cups every two hours or so. Start early by drinking a cup or two of lemon or apple cider vinegar-infused water as soon as you get up as a simple way to set your intention on making healthier choices for the day. If you start hydrating at 7 AM for instance, you’ll have twelve cups of water down by the end of the day at five.

I’ll talk more about starting your day strong next time. Until then, visit me on Instagram and check out my post showing how I like to hydrate with Fire Brew in the morning. Then, leave a comment and share how you’re keeping on track and reminding yourself to drink your water throughout the day.

In good heath,  Tami

Tami is the owner of Wildfire Fitness in Portland, OR. When she’s not helping people live fit, she enjoys sci-fi, growing orchids and doing burpees.  She’ll be writing a fitness column here on our site every couple of weeks so check back and see what Tami has to say!

What is a health tonic?

I often get a lot of questions about what fire cider is and my response is that it’s a kind of health tonic.  But what exactly is a health tonic and why is it good for us?

As with many things in the health world, taking a step back and observing how our ancestors did things can be invaluable. Simple, minimally processed, raw ingredients — ones that are selected for their natural health benefits, not the many altered, unnatural ingredients in today’s marketplace — have been used since the beginning of time to keep the mind and body strong.  It is only with the advent of modern medicine and our migration to an on-demand society that “ancient” natural remedies fell by the wayside to make room for quick fixes to take our pain away.

Health tonics are antithetical to highly processed panaceas prescribed and sold over the counter.  They are designed to be natural antidotes that promote vitality and wellness (especially as we age) and are meant to heal, restore and strengthen our internal systems day in and day out.  The changes in our health are subtle when we take them…we simply feel better and, sometimes, we’re not sure exactly why.

Think of a health tonic as the equivalent to your daily visit to the gym.   Both require long-term vision and commitment to stay the course but the payoffs are tremendous.  After all, what could be more important than being vigilant about your health (from a mind, body, spirit standpoint) in order to live your life to its highest potential?

Enjoy your August!

Next Wave Fermentation

Sunset Mag Fire Brew

Fire Brew in Sunset Magazine

In case you didn’t know, we’re still over the moon here as Fire Brew has been featured in this month’s issue of Sunset Magazine! Seated beside some other amazing brands, we represent the next wave of fermented foods and we could not be more proud. Grab a copy and enjoy the read! Cheers to your health and the future –

 

The Fire Brew Crew

 

 

 

 

Fire Brew Crew Spotlight

fire brew 12oz bottles

An Ode to Fire Brew

This past weekend was a wonderfully busy one, as we had the opportunity to see many of you out and about at 5 different events in Oregon! While the whole Fire Brew crew deserves tons of cheer, a special shout out goes to Nicki our Fulfillment hero! After rocking and rolling all weekend, ensuring shots and smiles for all, she thought up a little poem while on a peaceful stroll before our Monday morning meeting…

 

 

Fire Brew.
Fire Brew.
The cold and the flu, they run from you.
A sip a day,
Keeps the aches away.
Fire,
Fire Brew!