First Magazine Wants to Interview You!

I just got a call from FIRST Magazine (formally named "First for Women") and they are intersted in interviewing women who have benefited from the Military Wife Workout DVD.

If you have tried it, made it part of your normal workout routine, and would like to provide testimonials about losing weight, toning up, feeling more fit, confident, even just being able to do more pushups, please contact me and I will put you in touch with the editor.

Many thanks!

Nikki
Crunch Manhattan Group Fitness Instructor/Personal Trainer

More from Nikki at www.nikkifitness.com:

- Military Wife Workout DVD
- NikkiBeachBride Destination Wedding Workout
- Nikki on YouTube
- Nikki on Facebook

Nikki Fitness is a personal trainer, group exercise instructor, writer and publicist living in New York City. She started as a cheerleader at Syracuse University, but became certified in fitness before her beach wedding so that she could get back in shape. Laura, a graduate student, working mom, and military wife, inspired Nikki's Military Wife Workout (MWW) for all military wives. Find more articles by Nikki at her article archive. Learn more at www.nikkifitness.com. For more Nikki Fitness blogs, visit her blog archive.

Celebrate the FIT Way this 4th of July Holiday

The best way to make it through the holidays without overeating and drinking is to have a plan. Here are my 10 Fitness resolutions to make it through the July 4th holiday BBQs!

1. I will make dates to see my friends and family and do something that doesn't involve eating and drinking. I will walk through the park, ice skate, cross country ski, walk the mall, take a yoga or cardio class, or run on a treadmill right next to my friend.

2. I will think of food as a fuel, not as a gift, which means passing on food that is high in fat and sugar, and taking HALF the portion everyone else heaps onto their plate.

3. If I have to be at a restaurant, I will identify the 3 healthiest things on the menu and pick between those. Cut and close the menu!

4. I will follow the food pyramid daily, drink 8 cups of water a day, and I will take a daily multi-vitamin.

5. I will not eat any bad food that is lying around the office before I pack up to leave. I will bring healthy snacks to my desk that are sweet and/or salty, like whole wheat crackers, almonds, grapes, or chocolate soy milk.

6. I will drink no more than 2 alcoholic beverages at parties and events (if necessary, cut extra drinks with spritzers) and I will have a snack before these events so I don't attack the buffet line. White wine and vodka/club soda have much less calories than frozen margaritas, pina coladas, etc.

7. I will drive less and walk more. I will take the stairs when possible and never go a day without some exercise.

8. I will use my a gym membership, if I don't have one already, and I will use it. If I don't have the money right now, I will buy an inexpensive workout DVD. (My no-equipment Fit Travel Workout DVD comes out in 2 weeks, email me to get on the mailing list.)

9. I will weigh myself everyday so that I remember my goals and can feel good about the choices I made yesterday.

Fitness - Fit it in!

Nikki
Crunch Manhattan Group Fitness Instructor/Personal Trainer

More from Nikki at www.nikkifitness.com:

- Military Wife Workout DVD
- NikkiBeachBride Destination Wedding Workout
- Nikki on YouTube

Nikki Fitness is a personal trainer, group exercise instructor, writer and publicist living in New York City. She started as a cheerleader at Syracuse University, but became certified in fitness before her beach wedding so that she could get back in shape. Laura, a graduate student, working mom, and military wife, inspired Nikki's Military Wife Workout (MWW) for all military wives. Find more articles by Nikki at her article archive. Learn more at www.nikkifitness.com. For more Nikki Fitness blogs, visit her blog archive.

Operation Craving Competition, Pt. 2

Burn 500 Calories in 40 minutes!

Q: SSG Ken and Stephanie Weichert,

A Soldier at my Guard unit showed me your APFT improvement program, Operation Pushing for Points. I started the program two weeks ago and have seen great results. I am in the SMP (Simultaneous Membership Program) ROTC Cadet in Florida. I am Captain of the Ranger Challenge team. Our competitions against other colleges include physically demanding events like the obstacle course, a full APFT, and a 10-kilometer forced road march with a heavy rucksack. Normally I can run all day, but with the extra weight bearing down on my back I feel like I can’t keep up. Do you have a specific program that will help me build a lot of strength and stamina for the next season?

Best Regards,
Cadet Chad P., FLARNG

A: Cadet Chad,

We just love to hear success stories from our readers. Keep up the great work! We have a two-part answer to your question. First, the best way to prepare for multiple events is to practice doing exactly what you will endure in the competition. If your day includes an obstacle course, APFT and a 10-kilometer rucksack march, than that is how you train. As your body gets conditioned to the level of stamina, continue to up the training a little.

I once participated in a 20-lap swimming race. Because I had been swimming miles each day alternating between sprints and stamina training, when it came to that race, I was just more adequately prepared than the person who wound up getting second place.

Build up slowly on your endurance and then continue adding on to your workout until the events seem easy. For variety, try Craving Competition Part II. This workout will help you build strength, agility and stamina.

Second, add core training to your workout calendar. Like Craving Competition 1, the workout is full-body, focusing on the core. As a reminder, your core is where all movement originates. A strong core is where you will get explosive power and speed. A strong core will help protect your back while you carry your rucksack.

As a reminder, stretching and rest is just as critical to your training as is your exercise plan. You can over-train. To win this competition, you need to build up slowly to the level of strength and stamina that you desire. Take two non-consecutive days off where you allow your body to recover. Lastly, make sure to stay well hydrated.

Good luck with your competitions next season, and let us know how you and your team do!

HOOAH!

Ken and Stephanie Weichert

Operation Craving Competition, Pt.2 courtesy of GX magazine and www.NATIONALGUARD.com/fitness

Foam Rolling: Perform 3-6 minutes of foam rolling, or self-myofascial release techniques, in order to improve flexibility and sports performance, and to reduce potential injuries.

Aerobics: Perform 5-8 minutes of aerobics exercises, such as Running in Place, Side-Straddle-Hops “Jumping Jacks,” or High Steps/Knees.

Stretching: Perform 3-6 minutes of flexibility exercises.

<-- SHOULDER BRIDGE -->

Equipment needed: Stability Ball

Start: Place your calves on top of a stability ball while on your back on the ground. Lift your rear end off the ground until your lower back and legs form a straight line. Keep your head, arms and shoulder blades on the ground.

Actions: While keeping your abdominals tight, slowly roll the ball toward your rear end by contracting your hamstring muscles. Return to the start position and repeat until your goal is reached. Exhale through your mouth while rolling the ball toward you and inhale through your nose as you return to the start position.

Basic: 10-20 seconds, or 1-10 repetitions.
Note: Basic level participants may rest their back on the ground in between repetitions.
Intermediate: 21-40 seconds, or 11-20 repetitions
Advanced: 41-60 seconds, or 21-30 repetitions
Extreme: 61-90 seconds, or 31-40 repetitions

Equipment needed: Bench, platform, or Bosu

Start: Balance your body on your hands and feet with your back and legs forming a straight line. Elevate your legs by positioning your feet on a platform that is 12-24 inches off of the ground. Maintain a neutral spine, feet together or up to 12 inches apart, hands shoulder-width apart, legs and arms straight.

Actions: While keeping your abdominal muscles tight and your arms straight, bend your left knee and move it toward your chest until you reach 90 degrees of knee flexion. Return to the start position. Switch legs and repeat. Continue until your goal is reached. Exhale through your mouth while you thrust each knee and inhale through your nose as you return to the start position.

Basic: 10-20 seconds
Intermediate: 21-40 seconds
Advanced: 41-60 seconds
Extreme: 30-60 seconds while performing a push-up after each knee thrust.

Equipment needed: Stability Ball

Start: Begin by balancing your body with your feet or lower shins on the stability ball and your hands on the ground. Tuck your knees in toward your chest.

Actions: Lift your rear end upward by straightening your legs and engaging your abdominal muscles. Advanced to Extreme standards note: Continue elevating your rear end until your back is perpendicular to the ground and aligned with your arms. Hold for a few seconds. Return to the start position and repeat until your goal is reached. Exhale through your mouth while elevating your rear end and inhale through your nose while returning to the start position.

Basic: 10-20 seconds, or 1-2 repetitions (no pike)
Intermediate: 21-40 seconds, or 3-6 repetitions (no pike)
Advanced: 30-45 seconds, or 7-12 repetitions
Extreme: 46-60 seconds, or 13-20 repetitions

Equipment needed: Stability Ball

Start: Balance your body with your front hips and abdomen on a stability ball, arms extended and aligned with your back, palms facing down, legs straight and feet 12 inches apart.

Actions: Tighten your lower back muscles and pull back your elbows until your form a slight arch in your lower back. Return to the start position and repeat until your goal is reached. Exhale through your mouth as your arch your back and inhale through your nose as you return to the start position.

Basic: 10-30 seconds, or 5-10 repetitions
Intermediate: 31-60 seconds, or 11-25 repetitions
Advanced: 61-90 seconds, or 26-50 repetitions
Extreme: 91-120 seconds, or 51-75 repetitions

Equipment needed: Pull-up bar that is positioned approximately 3-4 feet from the ground

Start: Sit underneath the pull-up bar. Place your hands over the top of the bar and grasp it tightly with your arms shoulder-width apart. Tighten your abdominal muscles and elevate your hips until your back and legs form a straight line. Adjust your foot position until your chest is directly under the bar.

Actions: While keeping your abdominal muscles tight, pull your body toward the bar by bending both elbows. Return to the start position and repeat until your goal is reached. Exhale through your mouth as your pull your body upward and inhale through your nose while you return to the start position.

Female standards:
Basic: 5-10 seconds, or 1-3 repetitions
Intermediate: 11-20 seconds, or 4-8 repetitions
Advanced: 21-40 seconds, or 9-15 repetitions
Extreme: 41-60 seconds, or 16-24 repetitions

Male standards:
Basic: 5-15 seconds, or 1-5 repetitions
Intermediate: 16-30 seconds, or 6-12 repetitions
Advanced: 31-60 seconds, or 13-25 repetitions
Extreme: 61-90 seconds, or 26-40 repetitions

Equipment needed: Bench, platform, or Bosu

Start: Sit on the edge of a sturdy flat bench with your hands slightly behind your hips, gripping the bench tightly. With your legs together and knees bent 90 degrees, place your heels on the ground and point your toes in the air. Straighten your elbows, elevate your hips, and move your hips slightly away from the bench.

Actions: Slowly lower your body by bending both elbows 90 degrees. Point your elbows backwards while lowering your body. Do not allow your elbows to point in or outward. Return to the start position and repeat until your goal is reached. Exhale through your mouth and your lower you body and inhale through your nose as you return to the start position.

Basic: 1-10 repetitions
Intermediate: 11-25 repetitions
Advanced: 26-50 repetitions
Extreme: 20-30 repetitions with a medicine ball on your lap

Equipment needed: None (Should be performed on soft surfaces)

Start: Sit on the ground. Bend your legs 90 degrees at the knees, heels down, arms slightly behind you, palms on the ground, and fingers pointing forward. Elevate your hips until your rear is 6-12 inches off of the ground.

Actions: Walk your body forward, using your arms and legs, until you have reached your goal. Breathe naturally, in through your nose and out through your mouth.

Basic: 30-60 seconds
Intermediate: 61-90 seconds
Advanced: 91-120 seconds
Extreme: 3-minutes

Equipment: None

Start: Balance your body on your hands and feet with your back and legs forming a straight line. Maintain a neutral spine, feet together or up to 12 inches apart, hands shoulder-width apart, legs and arms straight.

Actions: While keeping your abdominal muscles tight, open your legs simultaneously 15-20 inches and promptly return to the start position. Perform a push-up by bending both elbows until the upper parts of your arms become parallel to the ground. Return to the start position and repeat the sequence until your goal is reached. Exhale through your mouth as your lower your body and inhale through your nose and you return to the start position.

Female standards:
Basic: 1-3 repetitions
Intermediate: 4-8 repetitions
Advanced: 9-15 repetitions
Extreme: 16-25 repetitions

Male standards:
Basic: 10-20 repetitions
Intermediate: 21-45 repetitions
Advanced: 46-65 repetitions
Extreme: 66-90 repetitions

Equipment: Barbell, plates and collars

Start: Hold a barbell loaded with the desired amount of weight for high repetition. Stand with your feet shoulder-width apart and keep your shoulder blades retracted.

Actions: Lower your body until you reach 90 degrees at the knees, with your hips moving back as if sitting on a chair. Maintain your weight directly over the middle of your feet and heels. Keep your knees aligned with your feet. Grasp the bar with an overhand grip slightly wider than your shoulders. Note: You should not lift any more than you can comfortably repeat with good form. Keep your head forward and back straight. Do not allow your knees to move forward past your toes or allow your back to arch. The bar should line up halfway between your toes and your heel. Place one foot behind you for support (if needed) and keep your abdominal muscles tight. In one explosive movement, draw the barbell up to your hips, then shoulders, dropping your elbows while bringing the weight up. Press the weight over your head. Return the weight to your clavicle and down to the tops of your legs by lifting your elbows and dropping the weight straight down. Return your back foot to a neutral stance. Repeat until your goal is reached. Exhale through your mouth as you press the weight upward and inhale through your nose as you return to the start position.

Basic: 5-10 repetitions (standing and squatting only)
Intermediate: 8-15 repetitions (no overhead press)
Advanced: 10-15 repetitions (full clean and press)
Extreme: 16-25 repetitions (full clean and press)

Equipment: Stairs

Start: Assume a “standing start position” by placing your toes behind the start line with one leg 12-18 inches behind you. Shift your weight on the front leg and bend your lead knee 90 degrees. Bend your trunk forward with opposite arm in front and slightly elevated.

Actions: Sprint up the stairs as fast as you can. Descend carefully. Repeat until your goal is reached. Breathe naturally.

Basic: 1-3 sets of stairs, or 8-24 steps
Intermediate: 4-8 sets of stairs, or 32-64 steps
Advanced: 9-15 sets of stairs, or 72-120 steps
Extreme: 15-20 consecutive sets of stairs upward, or 120-160 steps

Equipment needed: safety cones, set approximately 3-4 feet apart, and aligned in a straight column

Start: Stand behind a column of cones.

Actions: With light explosive movements, run forward while weaving in and out of the cones. Repeat until your goal is reached. Breathe naturally.

Basic: 20-30 seconds
Intermediate: 31-60 seconds
Advanced: 61-90 seconds
Extreme: 91-120 seconds

Equipment needed: Agility Ladder

Start: Stand behind the first section of the agility ladder.

Actions: With light explosive movements, step into the first section of the ladder with your left foot. As your right foot reaches the first section of the ladder, quickly move your left foot forward to the next section. Repeat until your goal is reached. Elevate your knees as high as possible during each steeping movement. Breathe naturally.

Basic: 20-30 seconds
Intermediate: 31-60 seconds
Advanced: 61-90 seconds
Extreme: 91-120 seconds

Interval Running Drill

Equipment needed: None

Start: Assume a “standing start position” by placing your toes behind the start line with one leg 12-18 inches behind you. Shift your weight on the front leg and bend your lead knee 90 degrees. Bend your trunk forward with opposite arm in front and slightly elevated.

Actions: Run at a moderate pace for several feet and run at your best pace for several feet. Repeat until your goal is reached. Breathe naturally.

Basic: 1-2 minutes
Intermediate: 3-6 minutes
Advanced: 7-15 minutes
Extreme: 16-25 minutes

BONUS EXERCISE

Start: Place a large tire 12 inches in front of you and stand with a neutral spine, arms at your sides, and feet shoulder-width apart. Grasp the handle of a sledgehammer.

Actions: Hammer the side of the tire and return to the start position. Continue until your goal is reached. Exhale through your mouth as you hammer the side of the tire and inhale through your nose as you return to the start position. Warning: If sharing a tire with another participant, hammer the tire one person at a time.

Advanced: 60-90 seconds

Perform the warm–up exercises.

• Bronze Medal: 1 full set = approximately 45 minutes
• Silver Medal: 2 full sets = approximately 60 minutes
• Gold Medal: 3 full sets = approximately 75 minutes
• Note: The Warm-up and Cool-down Phases are performed only once.

Monday

• Operation Craving Competition

Tuesday

• Running Long Distance 3-6 miles
• 8-min Abs x 1-2 sets
• Note: Download “8-min Abs” for FREE on iTunes

Wednesday

• Operation Craving Competition

Thursday

• Rest

Friday

• Running Interval Training x 2-4 miles
• 8-min Abs x 1-2 sets

Saturday

• Operation Craving Competition

Sunday

• Rest

Nutrition Advice:

1. To lose additional body fat, try reducing your intake of breads, pastas, dairy products and sugar
2. Check with your physician before making any changes to your diet or exercise plan
3. Want to read more diet advice? Go HERE and read Operation Diet Dissection

Remarks:

1. Repeat 7-day schedule x 4 sets to complete the month
2. Rest periods may be adjusted, as needed. However, be certain to include 1-2 rest days per week for rest and recovery
3. Perform no fitness training 24-48 hours prior to a competition

Equipment Needed:

1. Foam Roller
2. Stability Ball
3. Pull-up Bar
4. Bench, platform, or Bosu
5. Barbell, plates and collars
6. Stairs
7. Safety cones
8. Agility Ladder
9. Large Tire (if performing the Bonus Exercise)

Would you like a free copy of Operation Craving Competition? Click HERE to receive the entire program with 7-day workout calendar.

Stay the course!

HOOAH!
Ken Weichert a.k.a. “SGT Ken”

Special Remark: Check out more workouts by Ken at www.NATIONALGUARD.com/fitness

Photo credits: Photos by EVAN BAINES, Photo illustrations by ADAM LIVINGSTON

Editorial credits: Operation Craving Competition courtesy of GX: The Guard Experience. GXonline.com.

© 2004-2009 Iostudio, LLC. All rights reserved.

Ken Weichert (a.k.a. “SGT Ken”) is a Six-time Soldier of the Year, Master Fitness Trainer and veteran of Operations Iraqi Freedom and Desert Storm. Ken and his wife Stephanie, a Certified Personal Trainer, founded START Fitness, a group exercise and hiking business that delivers military-style workouts to Soldiers and civilians since 1998. Ken and Stephanie have led thousands of Soldiers to better health through Operation Fit to Fight, a tactical fitness instructor training program designed to prepare Soldiers for Basic Combat Training, deployments, leadership schools and post-deployment reintegration. Operation Fit to Fight creates tactical athletes who lead by example and are ready to perform necessary duties in response to natural disasters or in defense of our country! Ken and Stephanie currently produce health and fitness programs for GX magazine, and for the National Guard website.

Hard Core Abs: Scissor for Six-Pack

Here is another advanced move for your summer six-pack, this one also targets the external obliques.

Lay on your back with both hands behind your head for support, legs long. Lift both legs off the floor 3 inches. Then raise the right leg to the ceiling and reach your left hand straight up toward your toe. Switch sides and bring your straight left leg up to the sky and reach for your toe with the right hand. Keep looking at the ceiling and do 30 reps.

Trainers tip: for modifications, email me at nikki@nikkifitness.com.
If you want to add this six pack to a set of toned buns, check out my booty camp moves and DVD as well.

Fitness - Fit it in!

Nikki
Crunch Manhattan Group Fitness Instructor/Personal Trainer

More from Nikki at www.nikkifitness.com:

- Military Wife Workout DVD
- NikkiBeachBride Destination Wedding Workout
- Nikki on YouTube

Nikki Fitness is a personal trainer, group exercise instructor, writer and publicist living in New York City. She started as a cheerleader at Syracuse University, but became certified in fitness before her beach wedding so that she could get back in shape. Laura, a graduate student, working mom, and military wife, inspired Nikki's Military Wife Workout (MWW) for all military wives. Find more articles by Nikki at her article archive. Learn more at www.nikkifitness.com. For more Nikki Fitness blogs, visit her blog archive.

Hard. Core.

Hard. Core.

Everyone loves better-looking abs, and I love core workouts because they are the foundation of a healthy back, which leads to better workout performance whether you are also kickboxing, running, rowing or doing any other functional work.

Here is a move that I do every week, and I recommend it because you can adjust the level of intensity just by adding or increasing the weight. Lay on your back, feet on the floor, knees bent. Cross your left ankle over your right knee. Grab a weight with your left hand.

Put the weight on your right shoulder and continue to hold it in place with your left hand. Keep looking at the sky to lift the chin, and cross your right shoulder (and the weight) up towards your bent left knee. Repeat for 20 reps then switch sides. Do 3 sets for hard core obliques that chisel your waistline.

Trainer's Tip: be sure to keep your elbow out and away from the body. Do not try to cross the elbow to your knee, think of crossing the shoulder instead. This will make sure you don't drop the chin and stop you from misaligning neck. I am using 10lbs in this picture but you can chose lighter or heavier depending on your fitness level, and if you are new to working out, do this without a weight at first. Don't forget to do a lower back exercise as well. Visit my website mailing list for back exercises at www.nikkifitness.com.

Fitness - Fit it in!

Nikki
Crunch Manhattan Group Fitness Instructor/Personal Trainer

More from Nikki at www.nikkifitness.com:

- Military Wife Workout DVD
- NikkiBeachBride Destination Wedding Workout
- Nikki on YouTube

Nikki Fitness is a personal trainer, group exercise instructor, writer and publicist living in New York City. She started as a cheerleader at Syracuse University, but became certified in fitness before her beach wedding so that she could get back in shape. Laura, a graduate student, working mom, and military wife, inspired Nikki's Military Wife Workout (MWW) for all military wives. Find more articles by Nikki at her article archive. Learn more at www.nikkifitness.com. For more Nikki Fitness blogs, visit her blog archive.

Digestive Enzymes

You've probably heard the term "you are what you eat", right? But it's not exactly what you EAT that counts, but what you USE from what you eat. And this couldn't be more true for skinny "hardgainers' who have a hard time growing muscle! Why?

Because you can eat all the protein you want, but unless it makes it to your muscles to help them rebuild, you'll continue to look more like Olive Oil than Popeye! You see, "skinny" men and women tend to have an overabundance of the "stress hormone", cortisol. Cortisol actually plays a useful role in our bodies but for hardgainers, its catabolic effects are a real hassle as it inhibits important protein synthesis. That means less protein available for repair of muscle tissue...less size...and MORE frustration! Add to this that the digestion of proteins actually burns more calories than any other nutrient and you can see why you CAN'T follow the same "protein plan" as others who can gain muscle more easily.

What's the solution?

Try adding DIGESTIVE ENZYMES to your meals! Now you may think that digestive enzymes (that include either pepsin, papain, or papaya) are just for sandal-wearing hippies who smell like patchouli...but you'd be mistaken! In fact, digestive enzymes help to break down nutrients from the food you eat into usable energy. But another finding dug deeper and found that enzymes improved the absorption of amino acids and increased nitrogen retention.

In a recent clinical study, respondents who consumed digestive enzymes with their meals showed an increase in protein synthesis with free amino acid levels up by 100%...branched chain amino acids (BCAA's) by 250%...and nitrogen retention by 32%! In short...MUCH better support for muscle repair and growth. And enzymes can be especially useful for hardgainers in yet one more way... Since protein uses up more calories in digestion, enzymes can speed up the process, reducing the "thermic effect" of ingested proteins and help you better maintain a caloric surplus for weight gain!

This is one of the reasons why I've included it as a cutting edge addition to the workout program in my "Hardgainer Project X" program designed specifically for the challenges of "skinny guys" at www.HardgainerProjectX.com

More from Jeff at:
- www.CloseQuartersCombat.com
- www.AdvancedMassBuilding.com
- www.OptimumAnabolics.com
- www.CombatTheFat.com

Jeff Anderson is a 10 year veteran of the U.S. Army, a Master Fitness Trainer, and Master Instructor of Close Quarters Combat self defense. A full time fitness and self defense author, Jeff has trained thousands of men and women in the practical application of advanced military fitness methods as well as close combat tactics for "real life" self defense.

Grocery Lists: Shop To Drop

In my last blog I talked about putting some toning in your morning routine while packing lunch. But what about what you put in that lunch? I have found a successful recipe that keeps me full, healthy and slim, just by choosing the right foods at the grocery store and when eating at a restaurant.

I want to share the health so here is my grocery list. (Hint: ordering online stops the unplanned, unhealthy purchases. If going to the store yourself, print this list to take with you and eat beforehand.)

Produce Aisle: Sweet potatoes, lemons, oranges, apples (the perfect portable snack that hydrates, hits the sweet tooth, ads crunch, and fiber, I almost never go a day without an apple) bananas, blueberries, blackberries, strawberries, peaches, plums, pears, red grapes, red and yellow bell pepper, spinach, broccoli, tomatoes, basil, parsley, carrots, avocado (good fat), oranges (not OJ) leaks, low sodium V8.

Bread and Pasta Aisle: Whole grain English muffins, blueberry whole grain waffles, fiber cereal, brown rice, whole wheat pasta, whole wheat bread, whole wheat pitas.

Calcium: Chocolate soy milk for chocolate cravings, fat free milk, yogurt, if you have to eat cheese choose skim mozzarella.

Protein: Free-range brown eggs, tofu, salmon, tuna, misc. white fish filets, chicken, lentils and beans, almonds, walnuts and sesame seeds.

Other: Honey, black tea, green tea, balsamic, ginger, garlic, red wine in moderation, olive oil in moderation, cinnamon, fat free Italian dressing.

You'll notice that these foods also show up in healthy eating articles about fighting diseases, increasing energy, helping your complexion, hair health, and a number of other benefits. If you have to miss a workout you won't ruin your summer beach body plan because the fiber and real natural foods like fruits and veggies will keep your belly flat. Eat small portions and 5-6 meals a day, never skip breakfast but stop eating your last little meal at least 2 hours before bedtime. Shop to drop and the pounds will follow.

Fitness - Fit it in!

Nikki
Crunch Manhattan Group Fitness Instructor/Personal Trainer

More from Nikki at www.nikkifitness.com:

- Military Wife Workout DVD
- NikkiBeachBride Destination Wedding Workout
- Nikki on YouTube

Nikki Fitness is a personal trainer, group exercise instructor, writer and publicist living in New York City. She started as a cheerleader at Syracuse University, but became certified in fitness before her beach wedding so that she could get back in shape. Laura, a graduate student, working mom, and military wife, inspired Nikki's Military Wife Workout (MWW) for all military wives. Find more articles by Nikki at her article archive. Learn more at www.nikkifitness.com. For more Nikki Fitness blogs, visit her blog archive.

Navy Wife Interview Tonight!

Log on to Navy Wife Radio - Tuesday, June 16th!

In a fitness funk?

Log in tonight to ask me fitness questions and get motivated as I talk summer slimming, multitasking toning moves, and my Military Wife Workout and Booty Camp DVDs.

10:40pm eastern Tuesday, June 16

Be sure to tune in!

Fitness - Fit it in!

Nikki
Crunch Manhattan Group Fitness Instructor/Personal Trainer

More from Nikki at www.nikkifitness.com:

- Military Wife Workout DVD
- NikkiBeachBride Destination Wedding Workout
- Nikki on YouTube

Nikki Fitness is a personal trainer, group exercise instructor, writer and publicist living in New York City. She started as a cheerleader at Syracuse University, but became certified in fitness before her beach wedding so that she could get back in shape. Laura, a graduate student, working mom, and military wife, inspired Nikki's Military Wife Workout (MWW) for all military wives. Find more articles by Nikki at her article archive. Learn more at www.nikkifitness.com. For more Nikki Fitness blogs, visit her blog archive.

How to Read a Knife Attack

There is no "bluffing" in a knife fight!

When the knife comes out, you have to assume that it's "go" time.

But how your attacker HOLDS his knife can give you insight into his mind...and how to plan your attack!

First, understand that this is NOT a "be all - end all" assumption of how an edged weapon attack goes down. There's no such thing as a scientific response to any attack and especially so when it comes to defending against a knife.

But after reviewing hours of real street fight edged weapon attacks, I've discovered some common characteristics in HOW men attack based simply upon how they're holding the knife.

I break these down into 3 different categories:

1. The "Show-er" - This knife grip, where it's held with the point up or facing out with the thumb forward, is the common grip of the street punk who wants to "show" the weapon and threated, but typically isn't looking for blood.

The hope is that just by showing you the knife, you'll comply with his wishes and hand over your wallet. Do so and keep your distance.

2. The "Hider" - This grip can either be with the point up or down but is most often held close to the body as a way of hiding the weapon, both from you (maybe) or bystanders (definitely).

This is a more dangerous position because this most often reveals that he's ready to attack if needed, but it's more of a "wait and see" mode. Your reaction may determine whether or not he attacks.

Diffuse the situation as best as possible and be even more ready to defend yourself should he attack and not accept your apology or submission.

Finall, there's the most dangerous...

3. The "Psycho" - This is the grip where the point of the knife is facing down as the hand is held out in front...the typical overhead stab position!

The only reason for this grip is to draw blood and as humans, we instinctively know this yields us the most force and hits the most vital targets: the head and neck.

If someone is holding the knife like this, be fully prepared to not be able to talk your way out of it.

Look for an "equalizer" such as a chair, branch, etc. that will allow you to keep them at bay and plan your escape!

More from Jeff at:
- www.CloseQuartersCombat.com
- www.AdvancedMassBuilding.com
- www.OptimumAnabolics.com
- www.CombatTheFat.com

Jeff Anderson is a 10 year veteran of the U.S. Army, a Master Fitness Trainer, and Master Instructor of Close Quarters Combat self defense. A full time fitness and self defense author, Jeff has trained thousands of men and women in the practical application of advanced military fitness methods as well as close combat tactics for "real life" self defense.

Mommy Moves

There is a lot of advice out there for moms-to-be and a lot of moms willing to give it, sometimes too willing. So when I found out I was pregnant 4 months ago, I started having an interesting, aggravating conversation. It went something like this:

Them: How are you feeling?
Me: Great! No morning sickness and I am still workout out 6 days a week, teaching classes and running.
Them: Really!!!? Are you sure that is ok for the baby (in a tone that shows they think I should be a couch potato instead.)
Me: Yes, I am sure, as you know I am not only a personal trainer and class instructor, but I am certified in pre-natal fitness. Working out is good for the baby. My doctor agrees.
Them: Hmmm, well ok, as long as you take it easy….
Me: Thanks for your permission for me to work out since you are the expert! (I think, but don’t say this.)

The facts are that pregnancy is not a time to start a NEW fitness regimen if you DON’t normally work out, but if you DO stay fit and get pregnant, it is more than ok to keep it up. This is not the time to train for a triathlon, but if you are a fit person you should check with your doctor and in most cases continue she’ll recommend doing what you were doing before, just watching you don’t get too out of breath. If labor is the hardest workout you will ever have, doesn’t it seem counterintuitive to quit training 9 months before? It is not until the 2nd and 3rd trimester that you should even do anything much different, like not lying on your back for abs workouts. But instead of lecturing or giving advice like so many others out there, I am just going to tell you what I am up to!

16th week:

Sunday – Teach 1 hour cardio sculpt class doing 80 percent of the workout and talking/walking around checking member form the other 20 percent.

Monday – Walk 30 minutes to work, 30 minutes home. Teach chisel class for 45 minutes focusing on abs glutes and arms.

Tuesday – Walk 30 minutes, was planning to ran 30 minutes (shorter and slower than my old 45 minute route.)

Wednesday – Taught Buns, Legs and Thighs (BLT) class at Crunch, followed by Cardio Express for a total of 60 minutes. Walked 30 minutes to work but only 10 mins home and took the subway because it was raining and I was late.

Thursday – Walked 30 mins to work and 30 mins home, ran 30 mins in the park after work.

Friday – Did my own fitness DVD “Booty Camp” because it was raining out and did not walk to work because I worked from home to make an ultrasound appointment. I am waiting for my pre-natal yoga DVD to arrive in the mail or normally I would have done a 9am yoga class at the gym.

Saturday – Day off from working out, walked around the neighborhood doing errands.

I feel great, have a baby bump, but my arms and legs are not gaining weight. Yes, my jeans don’t zip but at least I think I will keep wearing the same jeans with a belly band until November!

So don’t take my advice, but maybe follow my lead and keep up your Mommy Moves! Visit my website www.nikkifitness.com for recent prenatal and post-baby fitness articles I have appeared in.

Fitness - Fit it in!

Nikki
Crunch Manhattan Group Fitness Instructor/Personal Trainer

More from Nikki at www.nikkifitness.com:

- Military Wife Workout DVD
- NikkiBeachBride Destination Wedding Workout
- Nikki on YouTube

Nikki Fitness is a personal trainer, group exercise instructor, writer and publicist living in New York City. She started as a cheerleader at Syracuse University, but became certified in fitness before her beach wedding so that she could get back in shape. Laura, a graduate student, working mom, and military wife, inspired Nikki's Military Wife Workout (MWW) for all military wives. Find more articles by Nikki at her article archive. Learn more at www.nikkifitness.com. For more Nikki Fitness blogs, visit her blog archive.

Strengthen the Rotator Cuff for Excellent Military Fitness

In the military, why would you want big bulky muscles? To get in shape for the military (and basic training), try strengthening your rotator cuffs. Most people think that big bulky muscles equal strength, when in fact the opposite is true in the military.

Extra muscle means extra weight, and you don’t want extra weight. You want defined muscles capable of repetitive movements. Your goal is to have enough muscle to push and pull your body weight repetitively with the least amount of resistance (extra weight) as possible. Extra weight will only wear you down. Leave the beach body for later, this article will allow you to increase your repetition counts for upper body movements considerably.

The rotator cuff is the supporting structure of the shoulder which consists of the muscles and tendons that attach the arm to the shoulder. Basically, it allows the arm to move. A strong rotator cuff is great for being able to do repetitive push-ups. Rotator cuff exercises are a part of my daily workout routine and I can easily do 100+ push-ups in a row without stopping. Take a look at this video for some great rotator cuff strengthening exercises, which has increased my push-up count considerably.

SGT Michael Volkin is the author of The Ultimate Basic Training Guidebook: Tips, Tricks, and Tactics for Boot Camp Survival.

Hockey Fight Close Combat Technique

Every fight in a hockey game is a close quarters combat scenario.

In fact, it's made even more difficult to do any real damage to the other opponent due to layers and layers of padding and you're trying to launch an attack on two thin blades of metal on a slippery surface.

Given these conditions, these guys have had to learn some pretty nasty (and EFFECTIVE!) techniques to get their licks in before they're broken up by the refs.

And there's a LOT we can learn from these experienced fighters!

Here's a self defense technique that works just as well in the street as it does on the ice...

Close Quarters Combat Hockey Fight Trick

It's very typical to get wrapped up into a "clinch" in a real street fight.

In this position, you and your attacker are struggling for dominance and you may only have seconds to either gain an offensive position before he either gets in a good shot or his buddies come up to give him a hand.

In hockey fights, one of the best ways that players gain dominance is by using the other player's clothing.

Here's how it works...

When locked up head-to-head in close combat, reach over your attacker's shoulders with one hand (preferably your non-dominant hand) and grab the back of his shirt as far down as you can.

Next, simply pull it up and OVER his head and once you have it covering his face, twist it around to the side of his neck to wrap him up tight.

This will give you control over his body because you now have full lateral control over his head, and as we know...where the head goes...the body will follow!

This makes it possible for you to throw your attacker over a chair or into another attacker if you're fending off multiple attackers.

But your biggest advantage is that yoru attacker won't be able to see anything and this gives you some pretty easy targets to strike with your dominant hand.

Do your damage...then get away!

More from Jeff at:
- www.CloseQuartersCombat.com
- www.AdvancedMassBuilding.com
- www.OptimumAnabolics.com
- www.CombatTheFat.com

Jeff Anderson is a 10 year veteran of the U.S. Army, a Master Fitness Trainer, and Master Instructor of Close Quarters Combat self defense. A full time fitness and self defense author, Jeff has trained thousands of men and women in the practical application of advanced military fitness methods as well as close combat tactics for "real life" self defense.

Pack Some Toning With Your Lunch

We are always looking for ways to fit in our fitness... so how about while packing your or your kids healthy lunch for the day? Or preparing dinner? I created 3 moves you can do while in the kitchen:

1) Here is a no-equipment workout you can do at the counter that hits the arms in multiple places. Try counter or table top push-ups (pictured below)! Start with our hands spread shoulder-width apart on the counter edge. Plant your feet behind you the length of your leg (about 3 feet) away from the counter. Keep the hands under the shoulders as you bend the elbows out to the sides at 90 degrees and lower chest a few inches from the counter, then push back up. Start with 10 repetitions if you are new, and alternate this arm move between sets of the two leg moves below. As you get stronger you can increase your reps to 20 and 30 per set.

2) T Glute Kickbacks (pictured)
Stand with shoulders and hips facing forward, abs contracted and knees slightly bent. Put your weight on our left foot with toes pointed forward, and turn your right foot 90 degrees so that the right arch touches the heel of the left foot, forming the letter "T". Your right toes will point to the right. With your foot flexed and hovering an inch off the floor, kick the right leg back about 30 degrees, or as high as you can without arching your back while keeping the right foot turned to the right. Return right foot back to the left to tap the heel and repeat for 30 repetitions. Do on the left side as well and feel your tush toning as you make the tuna sandwiches!

3) Lets hit the bottom half of the legs with simple calf lifts.
Start with feet shoulders width apart and knees slightly bent, abs contracted. Lift heels off the floor and transfer the weight onto the balls of your feet. Return heels to the floor and repeat for 30 times. You can do this anytime and anywhere, maybe while rinsing the dishes after the sandwiches are made. Stretch the calves afterward (for a free stretch video visit NikkiFitness.com)

4) Hit the abs before adding another ingredient. You can also do this on the counter or table and alternate them with pushups if you chose. Stand with feet 3 feet away from the table and balance on both hands (under shoulders). hold here for 10 seconds, then bring right hand in the center and pivot your body to the left. Reach your left hand to the sky and and either stagger your feet or stack them on top of each other. Hold for 10 seconds, do another middle plank and then move to a right plank. Repeat each side 8-12 times holding each move for 10 seconds.

(For more no-equipment workout moves from the NikkiFitness Fit Travel Workout DVD visit www.nikkifitness.com and www.fittravelworkout.com)

Fitness - Fit it in!

Nikki
Crunch Manhattan Group Fitness Instructor/Personal Trainer

More from Nikki at www.nikkifitness.com:

- Military Wife Workout DVD
- NikkiBeachBride Destination Wedding Workout
- Nikki on YouTube

Nikki Fitness is a personal trainer, group exercise instructor, writer and publicist living in New York City. She started as a cheerleader at Syracuse University, but became certified in fitness before her beach wedding so that she could get back in shape. Laura, a graduate student, working mom, and military wife, inspired Nikki's Military Wife Workout (MWW) for all military wives. Find more articles by Nikki at her article archive. Learn more at www.nikkifitness.com. For more Nikki Fitness blogs, visit her blog archive.

How to Reduce the Pain of Shin Splints

Shin Splints

In my book The Ultimate Basic Training Guidebook, I outline an 8-week fitness routine to get in shape for basic training.  Getting in shape for basic training is great, but sometimes it can leave you with shin splints.

Shin splints are a common cause for concern for each military recruit. Whether you are leaving for Air Force boot camp and just trying to prepare yourself for the Army basic training workout, shin splints can easily occur. And, to make it even worse, there is no magic pill to cure them.  Shin splints are a result of fatigue and trauma of the muscles near your shins.  This trauma can feel like someone is hammering at your shins with each step. For military fitness style workouts, shin splints can definitely be a road block, and surviving boot camp will be that much harder.  

The Army basic training schedule leaves little room for rest and relaxation, so what can a recruit do to get rid of shin splints before arriving at basic training? Lots!

First things first, get new shoes. Most recruits don't get the right shoes. Shoes should fit comfortable and feel well, if they do not, you are adding trauma to your shins with every step you take. Shin splints often occur with new shoes, if this happens, simply get new shoes that fit better and you will see shin splints quickly disappear.

Another quick fix for shin splints is to practice running on soft surfaces, not pavement. Running on grass should help the pain subside.

Rest may not be a luxury you have if your in training, however, if your shins are throbbing even when sitting on the sofa, you must stay off them as much as possible

Another cause of shin splints is being overweight.  If you are overweight and have time to drop a few pounds, you will put less stress on your shins.

Last but not least, try adjusting your running technique. Get some gel insoles for your shoes. This will angle your foot toward your toes slightly. You should try running on your toes more than the heels of your foot. When you run on the heels of your foot on a hard surface, your shin is experiencing too much trauma for your muscles to bear.

Follow the above tips when undergoing an Army physical fitness program and surviving boot camp will be a lot less painful

SGT Michael Volkin is the author of The Ultimate Basic Training Guidebook: Tips, Tricks, and Tactics for Boot Camp Survival.

New Spring Fitness Playlist

Welcome Spring - Now Get OUT!

Time to get ready for summer and shed those extra pounds. Get a new groove on outside during a run or bike ride, on the gym eliptical or rowing machine, or on a rainy day with a new fitness DVD that allows you to change up your playlists like the 30-minute multitasking interval Booty Camp Workout (nikkifitness.com and Amazon.com) with these fun tunes:

American Boy - Estelle
Sugar - Flo Rida
Getting Ready - Miranda Lambert
Boom Boom Pow - Black Eyed Peas
Womanizer - Britney Spears
Summerboy - Lady GaGa
Paralyzer - Carmen Electra Workout Mix
Give it to me - Madonna
Poker Face - Lady GaGa
Got a Little Crazy Last Night - Kenny Chesney
Dance Like There's No Tomorrow - Paula Abdul
Satisfaction - Benny Benassi
Hot n Cold - Katy Perry

Fitness - Fit it in!

Nikki
Crunch Manhattan Group Fitness Instructor/Personal Trainer

More from Nikki at www.nikkifitness.com:

- Military Wife Workout DVD
- NikkiBeachBride Destination Wedding Workout
- Nikki on YouTube

Nikki Fitness is a personal trainer, group exercise instructor, writer and publicist living in New York City. She started as a cheerleader at Syracuse University, but became certified in fitness before her beach wedding so that she could get back in shape. Laura, a graduate student, working mom, and military wife, inspired Nikki's Military Wife Workout (MWW) for all military wives. Find more articles by Nikki at her article archive. Learn more at www.nikkifitness.com. For more Nikki Fitness blogs, visit her blog archive.

Fight Obesity in America - Become a Military Fitness Instructor!

Q.

Staff Sergeant Ken and Stephanie Weichert,

Hello. I am in the Army National Guard, stationed at Avon Park, FL. While my unit conducted operations in Balad, Iraq, we used your fitness DVD’s a few times a week to keep in shape. Your DVD’s are awesome! I lost 29 pounds during my deployment, and my entire unit got better scores in the APFT. I was an Administrative Assistant before I deployed. However, now that I am back, I want to become a fitness instructor. I read in GRF magazine that you train and certify fitness instructors. How can I get your training?

Thanks,

SGT Parker S., FLARNG

A.

SGT,
Welcome home and thanks for serving our great country! It’s great to hear that our fitness DVD’s made an impact on you and your team! It’s true, we have recently launched a program to train and certify fitness instructors. Our military program is called Operation Fit to Fight and our civilian group fitness program is called Operation Living Fit. Both offer several hours of training and validation in several exercise-science subjects in order to help people fight obesity in America!

Operation Living Fit went live under our private company called START Fitness in 1998 in San Francisco, and still remains strong today! I am sure that you know that many people want to get in shape, but lack the knowledge and motivation to reach their health and fitness goals. Over the past couple of years, military fitness has grown exponentially. Called “Boot Camp” fitness, the trend has replaced cardio kickboxing and other fitness concepts in gyms and parks across the country!

From what we can determine, military-trained fitness instructors teach only 5% of the Boot Camp fitness programs in the country. While we encourage any program that will motivate people to get in shape, we feel it is important for veterans and reservists to lead by example and to show civilians the true spirit of being a Soldier by using military-style teamwork to overcome fitness obstacles. It’s time to bring reality to civilian fitness Boot Camps!

On 28 May 2009, I will be leading a military fitness certification for civilians at the World Spinning and Sports Conference (WSSC) in Miami, FL. The following day I will be leading a couple of military fitness classes at the same conference. You are close to Miami, and we would love to see you there! Best of all, you will receive continuing education credits (CEC) for completing the training which are valid for civilian gyms anywhere in the country.

After WSSC, our team will be busy working on a combination of training missions, both for the military and for several different civilian fitness companies. What we can do is to use this forum as a way of keeping you and other people informed of where we are training next.

Also, feel free to contact me anytime regarding more information about fitness instructor training and certifications at sgtken@gxonline.com or call toll free at 877-ARMY-FIT (276-9348). Keep up the great work! Looking forward to hearing from you soon!

HOOAH!
SSG Ken Weichert

Want to download the full article about OPERATION FIT TO FIGHT for free? Click on: Download 065-OpF2F (GRF-MAR09)

P.S.

Following is more information about our training at WSSC:

Led by Army Master Fitness Trainer Ken Weichert, and certified Personal Trainer Stephanie Weichert, SGT KEN’S FIT CAMP™ utilizes highly effective physical training techniques practiced by the U.S. military. Complete with body resistance and tubing exercises uniquely arranged to target specific muscle groups, you’ll burn 600 calories in 60-minutes! SGT Ken and Stephanie will lead you through a series of heart-pounding military fitness exercises, cadence calls, and fierce kickboxing drills, all to upbeat music. One recent participate mentioned, "I came looking for a good fitness routine and wound up getting a crushing shot of Boot Camp adrenaline! This ROCKS! HOOAH!" (All levels)

Find out why CBS and ABC calls SGT Ken’s program, “The best Boot Camp in the country!”

WSSC 2009 training dates and locations:
• Thursday, 28 May 2009, 9:00AM-5:00PM - Boot Camp Instructor Training (pre-con certification), Location: I - Mezzanine
• Friday (FR1), 29 May 2009, 7:00-8:30AM - Sgt. Ken Fit Camp (Workout), Location: I - Mezzanine
• Friday (FR5), 29 May 2009, 3:00-4:00PM - Sgt. Ken Fit Camp (Workout), Location: I - Mezzanine • Saturday (SA1), 30 May 2009, 7:00-8:00AM - Mentor Me (Lecture), Location: L - Raphael
• Saturday (SA6), 30 May 2009, 5:00-6:00PM - Discover the Leader in You (Lecture), Location: K - Escorial

All WSSC 2009 classes will be held at the Hotel Intercontinental in Miami, FL.

HOOAH!

Ken Weichert (a.k.a. “SGT Ken”) is a Six-time Soldier of the Year, Master Fitness Trainer and veteran of Operations Iraqi Freedom and Desert Storm. Ken and his wife Stephanie, a Certified Personal Trainer, founded START Fitness, a group exercise and hiking business that delivers military-style workouts to Soldiers and civilians since 1998. Ken and Stephanie have led thousands of Soldiers to better health through Operation Fit to Fight, a tactical fitness instructor training program designed to prepare Soldiers for Basic Combat Training, deployments, leadership schools and post-deployment reintegration. Operation Fit to Fight creates tactical athletes who lead by example and are ready to perform necessary duties in response to natural disasters or in defense of our country! Ken and Stephanie currently produce health and fitness programs for GX magazine, and for the National Guard website.

Operation Craving Competition, Pt. 1

Q.

SSG Ken and Stephanie Weichert,

I need some advice! I have a competition in two months that includes trail running while carrying my own gear in a backpack for 30 kilometers. Other than hitting the trails, what else do you suggest? Thanks for what you two do!

Best Regards,
SGT Tina L., Indiana Army National Guard

Q.

SSG Ken and Stephanie Weichert,

I love your workouts! I followed the APFT workout calendar in Pushing for Points and nearly maxed the test. In fact, it was the best score that I have ever gotten in the APFT! Thanks! My question is how to train for Special Forces tryouts? I heard it is really competitive. I want to make sure that I do my best! HOOAH!

Sincerely,
SGT Bill S., INARNG

A.

Dear 1LT Spencer and SGT Bill,

We’re thrilled that the fitness programs are working for you! We’ve had a tremendous response to our 30-day APFT workout calendar in Operation Pushing for Points! By following this program, many Soldiers have achieved the best scores they’ve ever had.

We’re pleased that there is such a huge interest in athletic, competitive training! We believe that in both of your cases, the answer to meeting your goal is to develop functional strength and build a strong core. Too often, we train in one plane of motion and work toward keeping our arms and legs strong without starting with a strong trunk/core. The core is where all movement originates.

This program also will cause you to move in various directions or different planes of motion. Although your body naturally moves across many planes of motion, many of us focus on the frontal plane, meaning, forward motion; or some of us simply sit or stand in one spot while exercising. How effective will this be for you when you need explosive power to get up from a crouched position and run? Will your body have a natural response pattern due to your consistent training?

We call this particular program, Operation Craving Competition. Due to the length and volume of information we’ll be delivering, we’ve decided to break it down into two features. In this issue—Part One—we’ll focus on intermediate-level exercises choreographed to increase your core strength, agility and stamina. We look forward to watching you progress into a highly trained, tactical athlete.

Let’s get started!

HOOAH!
SSG Ken and Stephanie Weichert

---

Warm-up Phase:


Foam Rolling: Perform 3-6 minutes of foam rolling, or self-myofascial release techniques, in order to improve flexibility and sports performance, and to reduce potential injuries.

Upper back foam rolling (1-2 minutes)
Start: Balance your body on a foam roller, foam roller aligned against the back of your shoulders, feet shoulder-width apart, hips slightly elevated and palms resting on the ground.
Actions: Maintain a neutral spine and slowly push your body with your legs, allowing the foam roller to massage the area between your shoulders and mid-back. Return to the start position and repeat. Breathe naturally.

Upper leg and hip foam rolling (1-2 minutes each side)
Start: Balance your body on a foam roller, foam roller aligned with your lower left thigh above the knee, left leg straight, slightly elevated and foot flexed. Bend your right leg and position your foot on the ground behind, or in front of the left leg. Turn your body to the left and balance your upper body with your hands on the ground slightly more than shoulder-width apart.
Actions: Slowly push your body with your arms, allowing the foam roller to massage the left iliotibial band and gluteus. Return to the start position. Repeat until you have reached your goal. Switch sides and repeat. Breathe naturally.

Lower leg foam rolling (1-2 minutes)
Start: Balance your body on a foam roller, foam roller aligned above your ankles, feet 12 inches apart, hips slightly elevated and palms resting on the ground.
Actions: Slowly push your body with your arms, allowing the foam roller to massage from bottom to top of the calves. Return to the start position and repeat. Breathe naturally. Note: An option would be to apply pressure to one leg at a time by bending one leg and positioning it on the ground behind the foam roller.


Aerobics: Perform 5-8 minutes of aerobics exercises, such as Running in place, Side-Straddle-Hops “Jumping Jacks,” or High Steps/Knees.


Stretching: Perform 3-6 minutes of flexibility exercises.

Bent-over Calf Stretch (30 seconds each leg, 1-2 times each)
Start: Balance your body on your hands and feet with your hips slightly higher than your head, hands shoulder-width apart and knees bent 90-degress. Elevate your left foot and cross it over the back of your right ankle.
Actions: Raise your hips and straighten your right leg. Push your right heel down toward the ground and hold this position until your goal is reached. Return to the start position. Switch legs and repeat. Breathe naturally.
 
Trunk Twist (30 seconds each leg, 1-2 times each)
Start: Lay down on your back, arms extended and level with your shoulders, palms on the ground. Bend your legs 90-degrees at the knees, feet together and placed on the ground.
Actions: Slowly twist your trunk to the left and hold your legs on the ground, or as close to the ground as possible, until your goal is reached. Return to the start position. Switch directions and repeat. Breathe naturally.
 
Scorpion Stretch (30 seconds each leg, 1-2 times each)
Start: Lay down on your front side, arms extended and level with your shoulders, palms on the ground, feet together and straight.
Actions: Slowly twist your trunk counterclockwise, bend your left knee, curl your leg behind you and place your left foot on the ground to the right side of your body, or as close to the ground as possible, and hold it there until your goal is reached. Return to the start position. Switch directions and repeat. Breathe naturally.

Core Targeting Phase:

Suspended Body Leg Lifts
Start: Using a sturdy bench, lift your body up and position your arms through a pair of abdominal straps. Have the bench removed and hang still, with your legs straight.
Actions: Tighten your abdominal muscles, bend your knees and lift your legs until your knees reach or exceed hip level. Return to the start position and repeat. Continue until your goal is reached. Have the bench returned when you have reached your goal. Perform the actions slowly to prevent a rocking action. Exhale through your mouth as you lift your legs and inhale through your nose as you return to the start position. Note: This exercise can be performed while suspended against an abdominal bench.
Basic: 10-30 seconds
Intermediate: 31-60 seconds
Advanced: 61-90 seconds
 
Plank Hold
Start: Balance your body on your forearms, feet together or up to 12 inches apart, back and legs straight, chin tilted upward slightly.
Actions: Tighten your abdominal muscles and hold this position until your goal is reached. Breathe naturally.
Basic: 10-30 seconds
Intermediate: 31-60 seconds
Advanced: 61-90 seconds

Lateral Pillar Bridge
Start: Balance your body on your left forearm and left leg, right leg on top of your left, right arm bent and placed on your right hip. Feet flexed and left hand made into a fist.
Actions: Tighten your abdominal muscles and raise your hips until your back and legs are straight. Hold this position until your goal is reached. Switch positions and repeat. Breathe naturally.
Basic: 10-20 seconds
Intermediate: 21-30 seconds
Advanced: 5-10 seconds (with top leg elevated)

Swimmer (Prone Alternating Arm and Leg Lift)
Start: Lay down on your front side, arms extended over your head straight, palms facing inward, legs straight and feet 12 inches apart.
Actions: Tighten your lower back muscles and lift your left arm and right leg. Return to the start position and lift your right arm and left leg. Return to the start position and repeat until your goal is reached. Breathe naturally.
Basic: 10-30 seconds
Intermediate: 31-60 seconds (continuous movements)
Advanced: 61-90 seconds (continuous movements; lower back arched with gluteus muscles engaged)

Jumping Pull-ups
Start: Stand with a neutral spine, arms at your sides, feet shoulder-width apart.
Actions: Squat down until your reach 90 degrees at the knees. Maintain your weight directly over the middle of your feet and heels. Keep your knees aligned with your feet. Jump up and grasp the horizontal bar or hand grips and perform a pull-up, pausing in the ‘up’ position for a few seconds. Return to the start position slowly. Repeat until your goal is reached. Note: The objective is to return to the start position as slowly as you can and to jump up quickly.
Basic: 5-10 seconds
Intermediate: 11-20 seconds
Advanced: 21-30 seconds


Aerobic Conditioning Phase:


Foxhole Push-up Sprint Drill
Start: Lay down on your front side, arms bent and hands placed on the ground beside your chest, feet together or up to 12 inches apart, feet flexed.
Actions: Using your arms, push off of the ground quickly, bend your legs and sprint forward 10-yards. Crouch your body, turn toward the direction you came, lower your body to the ground and perform a push-up. Repeat the actions and sprint in the opposite direction toward the start position. Repeat until your goal is reached. Breathe in through your nose and out through mouth.
Basic: 30-60 seconds
Intermediate: 61-90 seconds
Advanced: 91-120 seconds

Grapevine Aerobic Drill (Karaoke)
Start: Stand with arms slightly elevated to the sides, feet shoulder-width apart.
Actions:
Step 1 - Stand with your feet together. Using your left foot, take one step to your left.
Step 2 - Step behind your left foot with your right foot and place your right foot behind and slightly to the left of your left foot. Note: Your right foot should be pointing toward your left heel.
Step 3 - Step to the left with your left foot. Note: Your feet will be aligned left heal to right toe.
Step 4 - Step in front of your left foot with your right foot and place your right foot across and slightly to the left of your left foot.
Step 5 - Step to the left with your left foot. Note: Your feet will be aligned left toe to right heel.
Step 6 - Repeat until your goal is reached. Switch directions and repeat. 
Basic: 30-60 seconds
Intermediate: 61-90 seconds
Advanced: 91-120 seconds

Competitive Sprint Drill
Start: Assume a “standing start position” by placing your toes behind the start line with one leg 12-18 inches behind you. Shift your weight on the front leg and bend your lead knee 90 degrees. Bend your trunk forward with opposite arm in front and slightly elevated.
Actions: Run forward 50-yards as fast as you can. Rest 30-60 seconds and repeat. Continue until your goal is reached. Breathe naturally. Note: This event is more challenging when running against a more advanced contestant.
Basic: 1-2 sprints
Intermediate: 3-6 sprints
Advanced: 7-14 sprints

Single Leg Lateral Hopping Drill
Start: Stand with a neutral spine, elevate your arms slightly to the sides and bend your right knee, elevating your right foot behind you.
Actions: Bend your left knee slightly and jump 6-12 inches to your left. Leap to the start position. Repeat until your goal is reached. Switch legs and repeat. Breathe naturally.
Basic: 20-30 seconds (each leg)
Intermediate: 31-45 seconds (each leg)
Advanced: 46-60 seconds (each leg)

Lateral Leaping Drill
Start: Stand with a neutral spine, arms at your sides and feet together.
Actions: Bend your knees 90-degrees and jump up and to the left 24-36 inches, knees and arms raised while in mid-flight.


BONUS EXERCISE

Tire Flipping Drill (Advanced)
Start: Place a large tire 12 inches in front of you and stand with a neutral spine, arms at your sides, and feet shoulder-width apart.
Actions: Squat down until you reach 90 degrees at the knees. Maintain your weight directly over the middle of your feet and heels. Keep your knees aligned with your feet. Bend forward at your hips and grasp underneath the tire with your hands, keeping your arms straight. Stand up and push the tire until it flips forward. Jump forward and repeat until your goal is reached. Exhale through your mouth as you stand and flip the tire and inhale through your nose as you squat downward.
Advanced: 60-90 seconds


Cool-down Phase: Perform the Warm-up exercises.


Stamina Stopwatch
Bronze Medal: 1 full set = approximately 45 minutes
Silver Medal: 2 full sets = approximately 60 minutes
Gold Medal: 3 full sets = approximately 75 minutes
Note: The Warm-up and Cool-down Phases are performed only once.


Try our 7-day workout schedule:

Monday
Operation Craving Competition

Tuesday
Running Long Distance 3-6 miles
8-min Abs x 1-2 sets
Note: Download ‘8-min Abs’ on iTunes for FREE! Go to the iTunes store, type "Army National Guard Fitness", and download our videos and audio workouts now!

Wednesday
Operation Craving Competition

Thursday
Rest

Friday
Running Interval Training x 2-4 miles
8-min Abs x 1-2 sets

Saturday
Operation Craving Competition

Sunday
Rest

Remarks:
1. Repeat 7-day schedule x 4 sets to complete the month.
2. Rest periods may be adjusted, as needed. However, be certain to include 1-2 rest days per week for rest and recovery.
3. Perform no fitness training 24-48 hours prior to a competition.
 
Nutrition Advice:
1. To lose additional body fat, try reducing your intake of breads and pastas, dairy products and sugar.
2. Check with your physician before making any changes to your diet or exercise plan.
3. Want to read more diet advice? Go to www.NATIONALGUARD.com/fitness, Get Healthy, and read Operation Diet Dissection.

Let us know how it is working for you. Contact us directly at sgtken@gxonline.com. HOOAH!

Want to get all of the photos and the workout in a pdf?

Download the full workout from GX magazine for FREE »

Ken Weichert (a.k.a. “SGT Ken”) is a Six-time Soldier of the Year, Master Fitness Trainer and veteran of Operations Iraqi Freedom and Desert Storm. Ken and his wife Stephanie, a Certified Personal Trainer, founded START Fitness, a group exercise and hiking business that delivers military-style workouts to Soldiers and civilians since 1998. Ken and Stephanie have led thousands of Soldiers to better health through Operation Fit to Fight, a tactical fitness instructor training program designed to prepare Soldiers for Basic Combat Training, deployments, leadership schools and post-deployment reintegration. Operation Fit to Fight creates tactical athletes who lead by example and are ready to perform necessary duties in response to natural disasters or in defense of our country! Ken and Stephanie currently produce health and fitness programs for GX magazine, and for the National Guard website.

Bar Room Fighting

After a good hour long shower to scrub off the gunk and camo from our two week stay in the field at Ft. Drum, my buddy Mike and I had set out to the local watering hole to relax with a cold one.

Now Mike was one of those all-around "good old boys" from Texas and had a strong sense of right and wrong and standing up for people was in his blood.

Admirable, yes...but was seriously put to the test that night and some hard lessons were learned.

Sitting at the bar, I could sense Mike getting a little agitated. When I asked what was bothering him, he said that he had been listening to the guy behind him giving the waitress a hard time and making sexual comments that she had been trying nicely to avoid.

I told him to let it go but Mike was always ready to put on his "white hat" when the need was there. He turned around and finally asked the guy to "cut the waitress some slack and just enjoy his drink." Well, anyone as drunk and obnoxious as this guy would be hard pressed NOT to puff out his chest and, while telling Mike to "mind his own f*&%ing business!", started advancing.

Mike saw it coming and it wasn't hard to meet the stumbling idiot halfway and land one on his chin to send him reeling backwards over a chair.

It looked like the guy was out of the fight and Mike had decided he had taught him a good lesson, one that he'd never forget.

That was until a glass of beer missed Mike's head by about 2.7 inches as he was turning away! The fight was on and the guy's adrenaline had kicked in...HARD!

He tackled Mike at the legs and the two of them were soon tangled up on the floor as people were scrambling to get out of the way.

The fight didn't last long because the bouncers were already on the move and were able to pull them apart. In the end, we were all escorted out of the club, slightly bruised, one damsel out of distress, and some valuable lessons learned by Mike.

Here's my view (and I'd like to hear YOURS! Leave a comment on the blog!)

1. Be sure your decision to START a fight is based upon "need". That is, to stop an actual attack on an innocent person or to defend yourself in a serious "beat-or-get beaten" or "kill-or-be killed" scenerio.

2.) Don't start something you're not fully prepared to follow through on. If you're not completely committed to leaving someone in a crippled mess at your feet, then you're not yet prepared to fight. You may start out trying to do "minimal damage" but the other person (as well as 2 or 3 of his friends) may be MUCH more committed to teaching YOU a lesson in return!

3.) Once you make the fateful decision to strike, DON'T STOP!

Using the techniques many of you have learned from whatever style of fighting system you're training in, it only takes 5-7 seconds to strike 5 devastating targets on an attacker's body. Assume you need to USE THEM ALL, but don't be surprised if he's completely out of the game after 1-3.

Just BE SURE he's out of the game! Be aware enough to tell when he won't get back up and when one more strike would be "excessive".

You don't want to kill someone unless it's a life-or-death situation.

4.) Remember these rules: STRIKE FIRST - STRIKE HARD - STRIKE REPEATEDLY!

5.) Don't stand around to admire your work!

You never know when the attacker's friends will reach out and give him a hand by hitting you over the back of the head.

Immediately scan the entire area for other attacks heading in your direction. If there are...take them out! If not, know where the exits are and get the hell out of Dodge!

More from Jeff at:
- www.CloseQuartersCombat.com
- www.AdvancedMassBuilding.com
- www.OptimumAnabolics.com
- www.CombatTheFat.com

Jeff Anderson is a 10 year veteran of the U.S. Army, a Master Fitness Trainer, and Master Instructor of Close Quarters Combat self defense. A full time fitness and self defense author, Jeff has trained thousands of men and women in the practical application of advanced military fitness methods as well as close combat tactics for "real life" self defense.

Tone Your Bum and Then Some - Part 4

I want you to have a beach bum this summer – not be one! – so here's another solution to tone your bum, and then some.

By multitasking your toning moves you can work the arms, back, abs and your butt with every move. By adding cardio intervals that also work the backside, you'll melt away fat and boost your metabolism. Pressed for time? It only takes half an hour, three times a week.

Leading up to summer, each weekly blog includes a backside-focused multitasking toning move and one cardio interval. This is #4.

If you can't wait for all the moves in the columns, my new 30 minute multitasking toning and cardio interval BOOTY CAMP DVD is available now for $19.99 at www.nikkifitness.com and on Amazon.

Toning: Balance Beam (tones glutes, hamstrings, triceps and upper back)

Start with your feet shoulder-width apart and light weights in each hand (5 -8lbs). Bend at the waist while pushing the hips backward and keeping your back flat. When the weights reach your knees, stop there. Keep the knees slightly bent and transfer your weight to the right leg. Simultaneously lift the elbows to the sky, palms facing in, and lift your straight left leg behind you so that your foot, hip and head are in a straight line, parallel to the floor. Hold your leg here as you push the weights backward and close to the body for a triceps kickback. Bring hands back toward ribcage, then lower the elbows and straighten the arms so the weights hang back toward your knee. Keep your back straight as you stand (dead lift) and lower the left leg to the floor. Repeat for 15 reps and then switch legs.

Trainer's tip: To modify, keep both feet on the ground and do the row and kickback, then stand for dead lift.

Cardio: Jumping Lunges (works glutes, quads, calves, and abs as assistors)

Start in a standing position, hands on hips. Jump in the air and land in a right lunge with right knee directly over the ankle and left leg behind. Jump again and scissor or switch legs so you land into a left lunge with the left knee directly over the ankle. Do 15 alternating jumping lunges, then repeat the Balance Beam or my Booty Camp moves from the first 3 columns.

Trainer's tip: To modify, do alternating front lunges.

Check out the first 3 parts to this series:
Part 1
Part 2
Part 3

Fitness - Fit it in!

Nikki
Crunch Manhattan Group Fitness Instructor/Personal Trainer

More from Nikki at www.nikkifitness.com:

- Military Wife Workout DVD
- NikkiBeachBride Destination Wedding Workout
- Nikki on YouTube

Nikki Fitness is a personal trainer, group exercise instructor, writer and publicist living in New York City. She started as a cheerleader at Syracuse University, but became certified in fitness before her beach wedding so that she could get back in shape. Laura, a graduate student, working mom, and military wife, inspired Nikki's Military Wife Workout (MWW) for all military wives. Find more articles by Nikki at her article archive. Learn more at www.nikkifitness.com. For more Nikki Fitness blogs, visit her blog archive.

Stress Eater's Diet

Is the economy putting your health on the back burner? Cutting costs by buying boxed mac and cheese? Working out but gaining weight because stress at work causes you to head to the cookies and donuts at 3pm?

Today's job, house and stock market pressure, and the pressure of not having a job, is stressful. Not only is stress a bad thing for your health, but it also causes bad eating and exercise habits and a downward spiral toward medical bills.

Invest in yourself and your health. Just think how much more stress you'd have if your health went south!

Start with the fitness advice on this blog to get your body moving, and then add this resource I found to get that bad food off the back burner and healthy food into your mouth! Great advice to curb cravings, tell you what food gives you a good mood, and even what kind of teas boost your metabolism!

Stress Eater Diet

Fitness - Fit it in!

Nikki
Crunch Manhattan Group Fitness Instructor/Personal Trainer

More from Nikki at www.nikkifitness.com:

- Military Wife Workout DVD
- NikkiBeachBride Destination Wedding Workout
- Nikki on YouTube

Nikki Fitness is a personal trainer, group exercise instructor, writer and publicist living in New York City. She started as a cheerleader at Syracuse University, but became certified in fitness before her beach wedding so that she could get back in shape. Laura, a graduate student, working mom, and military wife, inspired Nikki's Military Wife Workout (MWW) for all military wives. Find more articles by Nikki at her article archive. Learn more at www.nikkifitness.com. For more Nikki Fitness blogs, visit her blog archive.