Surprise Your Attacker with this Self Defense Trick

One common self defense trick that many experts teach is adopting a "ready stance" that looks passive but still enables you to protect your upper body when someone approaches and starts threatening you. For instance, while your hands are raised and open as if you're saying "I don't want a fight," your body should be positioned so you can defend yourself if necessary.

This is good advice. Unfortunately, your brain and body need to be speaking the same language. Almost no trainee I see is able to do this, even during relaxed self-defense training scenarios, and it's even more difficult when the adrenalin is flowing in a real-world self-defense situation. Here's what I mean.

When you're setting yourself up for self-defense, tricks like raising your hands and saying "I don't want a fight" aren't always seen as being passive. A drunk, angry or inattentive person won't interpret what you're saying as you not wanting any trouble. Instead, when you raise your hands and take a ready stance, he might actually perceive you as wanting to fight and that's the only information he'll act on. Even bystanders might agree; they may not hear you or remember that you said you didn't want any trouble.

Not only that, but I'm sure you'll agree that when you're defending yourself, you need a mindset that will help you survive by letting you rip your attacker's head off if it's necessary. The problem is that despite your submissive words, your mind is thinking "self-defense" and it tricks your body language into showing you're actually ready for battle. You need to calm the confrontation and get your attacker to lower his guard in case you need to defend yourself. The self defense trick I'm about to explain will not only fool any opponent, it will set yourself up to make a surprise preemptive attack and make it seem more like self defense if there's a police report.

Step 1 of the Surprise Self Defense Trick: Turn to the side.

This is similar to blading your body but it's more extreme. It puts most of your body more distant from your attacker but puts your lead hand closer to him.

Step 2 of the Surprise Self Defense Trick: Hunch your shoulders.

This looks like a passive move. It makes you look afraid and unwilling to fight because it's a visual signal of submission that's been programmed into our primitive animal brains.

Step 3 of the Surprise Self Defense Trick: Use your hands to do your talking.

Get your attacker used to seeing your hands move while you're saying you don't want any trouble. If you're in a bar, consider doing the same thing while offering to buy him a drink. If he's used to your hands moving around, you'll take him by surprise when you do finally make your move.

Step 4 of the Surprise Self Defense Trick: Hit him if he won't calm down.

Try a simple palm heel blow with your lead hand. It will already be halfway to your target by the time you hit him, and your preemptive strike will take him totally by surprise.

This type of sneak attack is an extremely effective approach to self-defense. Trick your attacker and any bystanders into thinking you're nothing but a submissive weakling. You'll fool them into thinking you're the victim but you'll walk away the winner ... and the survivor ... of the confrontation.

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.

Sneaky Weapon Retention When Fighting in Built Up Areas

You often have very little room to maneuver when you're fighting in built up areas like urban or suburban environments. Battlefields, defending against a home-invasion robbery and facing off against a violent urban attacker all place you at greater risk because your maneuvering space can be so restricted.

When you're fighting in built up areas, gaining access to a weapon is one of the most important survival principles. Urban areas should always provide plenty of improvised weapons, including nearby sticks, metal bars, bricks and other objects. Soldiers will probably already have their weapons with them while fighting. In built up areas, however, the confined spaces you're fighting in make it extremely easy to drop or even lose your weapon.

Tripping, falling, banging into a wall or encountering some other obstacle is easy when you're fighting in built up areas. You have a greater chance of losing your weapon when space is tight, but so does your opponent. Either one of you could drop your weapon during a close-quarters struggle. If that happens, your initial impulse will be to try to get it back. Doing this can be a mistake and actually get you killed. Here's why...

When fighting in built up areas, almost every fighter, especially one that lacks training, makes the mistake of focusing on the weapon rather than the true threat. The weapon can't harm you by itself, but your attacker can and he's your real threat. Here are some tips to follow if it looks like you'll be in a life-or-death struggle for a loose weapon, especially when your maneuvering room is restricted:

Weapons Tip # 1 for Fighting in Built Up Areas: Quit being concerned about the weapon and concentrate on your real enemy. Your weapon won't be able to harm you as long as it's still on the ground or the floor.

Weapons Tip # 2 for Fighting in Built Up Areas: Use your opponent's survival instincts as a weapon against him. Use the loose weapon as bait, because he'll go for it instinctively. You'll be able to target him more effectively while he's focusing on the weapon.

Weapons Tips # 3 for Fighting in Built Up Areas: Use everything you can fight with. Kick your assailant while he's trying to get the loose weapon. Pour on the hammerfist blows. Slam him with your knee. He'll never reach the weapon but you'll be able to overwhelm him while he's trying.

Weapons Tip # 4 for Fighting in Built Up Areas: When your enemy is on the defensive you'll be able to get the weapon yourself. Then, either let him escape or finish him off if legally justified.

The hazards you face might be different when you're fighting in built up areas. Think outside the box with your self-defense training and the environment you usually train in.

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.

Workout from Hell

My lungs are on fire. I can't even tell if my legs are getting tired because I am breathing so hard I can't even close my mouth. I am suddenly working above my target rate and would fail the talk test... and if I did talk, it would be to curse the treadmill! I had to cool down and do some muscle machines and yoga with the rest of my hour at the gym.

This is a personal trainer after three months away from running. Because of medical issues, I had to stop my normal 5 mile runs several times a week and start from scratch. The scenario above was after only 15 minutes on the treadmill.

It made me think about how I always advise clients and readers to just get started with your daily workout and you will feel so good during and afterward that you will be more than happy you made the effort. But yesterday on the treadmill I was anything but happy.

I took home two lessons with my sweat drenched self...

1) For those struggling to get in shape for the first time: I know that, as a workout addict, it WILL get better and be worth the effort. But that is because I have seen the promise land of working out when you are in shape. I can't wait to get back on the treadmill "horse" and get to an hour of running and feeling more energized, not less. But if you have never been athletic, and don't really know how truly great it can make you feel, I sympathize. I finally remembered why so many people quit after just 2 weeks of trying to get into shape. It doesn't feel good at first. For those of you struggling to get into shape for the first time, trust me, it does get better and won't feel like lung and muscle torture forever!

2) Lets say you are in shape, but getting bored and lazy with your workout, and you think that a week or two off won't matter. IT DOES. I still worked out in the end of my pregnancy and after 6 weeks even with my medical complications. The only thing I could not do was endurance cardio because of a numb foot from the epidural. Upon recovering, I was back at almost square-one after 3 months away. So DON'T take that vacation from healthy workouts, just challenge yourself and cross train. Find a way so that you won't have an uphill battle gasping for air to fight bulge.

Soon you will turn the workout from hell into a hell of a workout!

Fitness, Fit it in. Nikki

Nikki
Crunch Manhattan Group Fitness Instructor/Personal Trainer

More from Nikki at www.nikkifitness.com:

- Military Wife Workout DVD
- NikkiBeachBride Destination Wedding Workout
- Fit Travel Workout DVD
- Booty Camp DVD

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.

Hypnosis Workouts!?

There are a lot of fusion workouts out there that I don't think make sense, and others that are brilliant...

I have yet to make my mind up (no pun intended) about this new fusion workout, but it seems to make a lot of sense and I wanted to share it with you.

It's called Hyp-Yoga and it combines yoga and hypnosis to help you make changes in your life when resolutions and internal motivation just are not enough to get you to go to grocery shop healthier, get to bed earlier, and run that extra mile (or a mile at all.) It even claims to reduce stress. This workout seems to make sense to me because, as a yoga buff, I know how the stretches, breathing and meditation in a class change your outlook and current state of mind. So why not get gently hypnotized at the end of a session on topics like Freedom from Emotional Eating, Sleeping Better, and Living in the Present Moment.

There are classes around the country and DVDs. For more information on Hyp-Yoga, visit www.hyp-yoga.com

It just might be worth changing your mind to change your health and your body.

Fitness, Fit it in. Nikki

Nikki
Crunch Manhattan Group Fitness Instructor/Personal Trainer

More from Nikki at www.nikkifitness.com:

- Military Wife Workout DVD
- NikkiBeachBride Destination Wedding Workout
- Fit Travel Workout DVD
- Booty Camp DVD

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.

Grappling Moves - Defeating The Mixed Martial Arts Double Leg Takedown

You’ve seen it countless times in the mixed martial arts sporting events: two fighters square off and one of them shoots in for a double-leg takedown, scooping the other fighter’s legs out from under him. This grappling technique is a favorite of mixed martial arts competitors because it sets their opponent up for a hard hit to the mat and is usually followed by a flurry of fight ending punches. In the ring, the two fighters are trained for this. They expect it and they know how to deal with it. On the street, in a real self defense encounter, this grappling move will switch to hitting the pavement hard and the resulting ground-and-pound, without the benefit of a referee to call “time out”, can leave you broken and bloody... or dead.

To deal with the mixed martial arts technique of the double leg takedown, you’ve got to employ some grappling moves of your own. You’ve got to beat him at his game…but not on his terms. This is self-defense, not the ring.

Here’s the secret to defeating this popular grappling move and teach your attacker the error of his ways:

First, the reason why the double-leg takedown grappling move is so effective is actually because you let it be. What I mean is, your body naturally tenses up and locks your knees when he goes for your legs and you lose your balance immediately. This is how the takedown works. When you flinch like that, when you tense up, you give him your attacker the leverage he needs to chop you down like a tree.

Therefore, instead of tensing up, you need to relax and go with the movement of his takedown. Bend your knees and drop your body as close to your own feet as you can, landing on your buttocks to absorb your fall and keeping your knees pointed into your attacker’s body. As you fall, your attacker’s momentum will naturally carry him forward and you’re actually going to let him land on your knees, which are now pointing into his chest as a result of your changed position. This can easily knock the wind out of him and will now give you the advantage.

Now, continuing to use the momentum of your attacker’s grappling move, throw him up and over you with your bent legs. Then, all you’ve got to do to end the fight is roll over and out of it and either escape or continue using other self defense grappling moves.

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.

My Fitness Resolution: Work Out Because You Can!

There is a lot of talk about working out to fit into your "skinny jeans" or "catch someone's eye" this time of the year, as articles and news stories on fitness resolutions saturate the media. I want to give you another, more important reason to fit in your fitness this year: because you CAN!

Every day soldiers come home permanently injured from war. Just head out your door and you are bound to see someone in a wheelchair, sight impaired or otherwise challenged. I try to be thankful daily that I can walk, talk and yes, work out each day.

This has become even more important to me recently. The emergency C section surgery during the birth of my first baby in November left me with an infected incision, and a still lingering numb foot from the epidural. I think of the days when I took working out for granted, and now I wish I could do 15 jumping jacks or run a mile. I have undergone daily tests, exams and painful shock therapy to name just a few and no one can tell me when the feeling will come back to my leg.

This is nothing compared to the physical and mental anguish and challenges that injured soldiers, athletes, accident victims and otherwise impaired people go through. If I am to get my feeling back through physical therapy I resolve to never take working out for granted, never ditch a run because of rain, never complain about teaching a cardio-sculpt class when I would rather be at a movie…

I challenge you to think that way as we enter the new decade as well. I read a great quote in a recent Prevention Magazine article by Michael Segell. It said "take care of yourself, because life is a gift that can be rescinded at any time… to live irresponsibly is to dishonor that gift."

So instead of eating poorly, complaining about the gym or skipping that workout video because you are "tired," instead live responsibly, honor your gift of health, work out because you can, and for those who wish they could!

Fitness, Fit it in. Nikki

Nikki
Crunch Manhattan Group Fitness Instructor/Personal Trainer

More from Nikki at www.nikkifitness.com:

- Military Wife Workout DVD
- NikkiBeachBride Destination Wedding Workout
- Fit Travel Workout DVD
- Booty Camp DVD

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.

10 Tips to Stay Healthy This 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 holidays and avoid a New Years weight loss resolution:

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.

4. I will follow the food pyramid daily, and I will take a daily multi-vitamin.

5. I will not eat any bad food that is lying around the office. 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.

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 invest in 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.

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

10. I will reward myself when I stick to these resolutions with something free or inexpensive that makes me happy and inspires me to look and feel good. I will get a new fitness video, a manicure, a new skirt, or take the afternoon off to go on that hike with the kids….

Also, remember what is done is done; don't beat yourself up for what you did yesterday if you slipped. Always look ahead. Live a healthy and active lifestyle day by day.

www.nikkifitness.com

Happy Holidays! Fitness, Fit it in. Nikki

Nikki
Crunch Manhattan Group Fitness Instructor/Personal Trainer

More from Nikki at www.nikkifitness.com:

- Military Wife Workout DVD
- NikkiBeachBride Destination Wedding Workout
- Fit Travel Workout DVD
- Booty Camp DVD

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 Disarm A Handgun: Timing Your First Move

Ok, you've practiced how to disarm a handgun a few thousand times and you've reached the level of expertise where you can rip anything short of a howitzer out of your training partner's hands.

But a handgun disarm technique requires much more than just nimble fingers and a willing partner. For your disarm to truly be ready for a "gun in your face" encounter, your timing must be dead on.

Unfortunately, while handgun disarm techniques are a dime a dozen in close combat DVD's these days, one crucial element is often ignored...

...and it's perhaps the most important step in your disarm technique.

I'm talking about proper TIMING of your disarm of the handgun!

You see, your attacker is already adrenalized when he has the gun aimed on you and 90% of the time, his brain is focused on his weapon and you as the "target". In this state of mind, one stupid move from you can mean a quick pull on the trigger, either on purpose or as a flinch response to your sudden movement.

Sure it helps to be quick and get your body out of the line of fire. But to effectively pull off a handgun disarm, you MUST time your movement when his brain is NOT focused on the trigger.

To accomplish this, your attacker's brain must be disengaged from his trigger finger. In psychological terms, it's called a "break state", a momentary mental "hiccup" that happens when his brain is subconsciously distracted.

For you in your disarm attempt, there are two very prominent times when your attacker is in a break state during a holdup or hostage encounter...

...but only ONE of these offers you a critical opportunity to disarm his handgun and turn the tables.

Here are your options...and the winner:

Handgun Disarm "Break State" #1: When He Is Giving You Orders

When your attacker is giving you an order to do something, his brain is momentarily focused on communicating those directions.

At that point, he is much less likely to pull the trigger because his brain must first re-engage with the intention of shooting. This may only take a fraction of a second, but in a handgun disarm, fractions of seconds can mean life or death!

However, this break state is NOT the best opportunity to disarm a man with a pistol.

Why?

Because many people, and especially a nervous thug armed with a gun, give directions with their hands. So even though he's in a break state when motioning you to move from one location to the other, he may be using the gun to point you in the direction he wants you to move.

If you were to make your disarm attempt while he's giving you directions, it's probable that the gun will be in motion and you're more likely to miss your target when you reach out to disarm the pistol.

However, there IS a better option...

Handgun Disarm "Break State" #2: AFTER He's Given You Orders

When your attacker has given you an order or asked you to move, his brain is even MORE focused on making sure that you're following directions. This is an even more powerful break state because your movement is something only you control so his brain has to process your response, whether it's the one he wanted you to make, and whether he needs to give you further orders.

THIS is the most opportune time for you to make your move and snatch the gun away!

Here's why...

1. Since your attacker isn't the one giving direction, he's instead focused on your own movement, he's less likely to have the gun in motion.

A stable handgun gives you a static "target" to aim for in your disarm move and increases your probability of success.

2. If you're asked to move, he's EXPECTING your body to be in motion. Therefore, your lightening quick disarm is more likely to catch him off guard because your movement was actually something he asked you to do in the first place.

3. It allows you the opportunity to TALK to your attacker. When you're communicating with him, his brain's focus is again taken off of the trigger and your disarm is much harder to detect. This is even more likely if you're in movement and talking at the same time, like asking, "You mean move over here?"

So in your handgun disarm training, don't just practice the disarm move itself. Train with realistic hostage-like scenarios to also practice creating mental break states in your attacker to perfect the entire handgun disarm technique.

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.

Self Defense Against A Baseball Bat!

Martial arts techniques for stick fighting self defense against a club, baseball bat, tire iron or other impact weapon often use unrealistic street fight situations.

Chalk this one up to inexperience when it comes to how real street fights happen when weapons are involved.

An attacker armed with a club is perhaps even more deadly than someone armed with an edged weapon.

They have a longer reach...can do just as much damage (scratch that...MORE damage) in a shorter time period...and can put a LOT of power behind their strikes.

So what's wrong with the common stick fighting or club defense techniques?

Lots!

For example...

* Forget Trying To Dodge An Impact Weapon!

If someone wants to hit you with a club, bat or other impact weapon, they're going to do it. Period!

You're NOT going to be able to dodge the bat until you see an "opening" like you see in the movies. You're NOT going to be able to duck under the blow and counter with your famous right cross. And if you're on the ground, your attacker is NOT going to miss splitting your head open like a ripe casaba melon while your expertly roll left and right just in the nick of time.

Training to "dodge" out of the way while your attacker wildly swings the bat at your head or midsection is unrealistic and you should NEVER train this way!

* Forget Trying To "Block" An Impact Weapon!

Ok, arguably you may be able to time your attack just right to use the club's momentum for a disarm...

...in the relaxed atmosphere of a dojo!

But if you think you're going to be nice and calm and catch a 150 mph baseball bat headed toward your cranium, then I suggest you get all padded up and try it with someone with a real bat and real intent on taking your head off. I've seen it and it's an eye-opener.

Stop trying to block and counter!

Your Only 2 Self Defense Techniques Against A Stick Or Club:

First one is easy...RUN! If you can outrun your attacker, go for it.

Second options is a bit balls-ier, but it's often the most appropriate...

Strike FIRST!

As soon as you see someone pull out a tire iron from their trunk or baseball bat from behind their seat, if you're close enough, you need to strike BEFORE they get the opportunity to rear back and swing. The sooner you catch them off guard, the better chance you have of never giving them an option to use their weapon.

Even if they are able to begin their swing, the real damage results from a blow from the end of the stick, club, or bat. If you've gained your forward momentum and launched a close quarters attack quickly enough, the only section of their weapon that will hit you will be near their hands and there's no real harm as a result.

By the time they finish their swing, you'll have already served them their own head on a silver platter.

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.

Fitness DVD Giveaway for Holiday Health

It's holiday season and I am getting in the spirit! My Military Wife Workout DVD makes the perfect gift to yourself or your wife. Its also a way to get started on your healthy New Year resolutions.

The first 5 people to email me from my website "mailing list" page and mention this blog will get a free DVD and weekly free motivational emails if you'd like.

www.nikkifitness.com

Happy Holidays! Fitness, Fit it in. Nikki

Nikki
Crunch Manhattan Group Fitness Instructor/Personal Trainer

More from Nikki at www.nikkifitness.com:

- Military Wife Workout DVD
- NikkiBeachBride Destination Wedding Workout
- Fit Travel Workout DVD
- Booty Camp DVD

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.

Give the Gift of Health this Holiday!

How do you save money this holiday shopping season, while giving a gift that is good for your loved ones, and contains items they will actually use? Start with some healthy motivation, food and bath products that you can buy in bulk and sprinkle among several gift bags or stockings! This is what I will be giving this year…

Motivation!

- Magazines like Prevention, Fitness Magazine, Men's Health, Woman's Health, Shape, Fitness, Self, etc.
- A fitness DVD, like the Fit Travel Workout to help your loved ones stay in shape during holiday travel, Booty Camp for spring/summer, and the Military Wife Workout. www.nikkifitness.com
- Yoga paws (for travel), yoga mat (you can even personalize them)
- Free weights and exercise tubing
- Gift certificates for workout sneakers and clothing
-An ipod, shuffle, mp3 player or iTunes gift certificate for new high-energy workout music.

Food and drink:

- Green tea, pomegranate or blueberry tea with antioxidants, and chamomile for relaxation.
- Fruit - a basket of fresh fruit like apples and grapes, or dried fruit like apricots, prunes and cranberries
- Dark chocolate or dark chocolate-covered almonds (both are good for you and together they make a guilt-free treat much better for you than cookies)
- Vodka and club soda, or red wine (vodka/soda/lemon is the mixed drink with the least calories – way less than eggnog - and red wine in moderation is healthy.)
- Almond butter and blackberry jelly
- Wasabi dried peas (healthy, delicious and great for entertaining)
- Honey for tea or a healthier pancake topping
- Multivitamins

Bath and Beauty:

- Lavender- filled heating pad, so relax the neck and shoulders after a long day
- Epsom salts for after working out sore muscles
- All-natural Burt's Bees products like shampoo, conditioner, sun block, face wash, lip balm or lipstick (My favorite is their Milk and Honey Body Lotion)
- Hand sanitizer to fight the flu!

Nikki
Crunch Manhattan Group Fitness Instructor/Personal Trainer

More from Nikki at www.nikkifitness.com:

- Military Wife Workout DVD
- NikkiBeachBride Destination Wedding Workout
- Fit Travel Workout DVD
- Booty Camp DVD

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.

Quick Training Tip To Trigger More Growth Hormone

More growth hormone (GH) = more muscle, right?

It's a known fact that anyone looking to build more muscle mass must address your body's natural "hormone factory" to see some real gains in size.

But different hormones are stimulated in different ways.

Here's a cool (and simple!) "Quick Tip" to add to your next workout to raise GH naturally and kick start some killer mass gains...

"Quick Tip" For Skyrocketing Growth Hormone:

On your very last set of each exercise, when you know that you have 2 REPS left in you...

...DON'T take them!

Instead, bring the weight to the peak contraction point or "flexed" position (e.g.- for bicep curls, it would be the "up" position) and hold the weight while flexing your targeted muscle.

Your goal is to hold this flexing for 20 SECONDS (called "static contraction) before slowly letting the weight down.

This is going to burn like hell...

...and that's exactly what you're looking for!

Why This Works:

That "burn" you feel is your body's natural "lactic acid response".

When lactic acid is triggered in the body, it sends a signal to your endocrine system to release growth hormone as a "recovery aid".

And that GH release is a powerful mass-building chemical in your body and your gains will soar!

Note: Do this for no more than 1 EXERCISE per body part in your workouts for 1 WEEK. Skip a week before doing it again.

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.

Triple Threat: Triceps

I like to work out in threes. Three sets of 15 reps, alternating 3 moves in each set, and combining upper, lower and core muscle (3) groups. Rookies and experts alike should benefit from the series of "Triple-Threat" moves I have developed in my fitness DVDs and NYC fitness classes at Crunch. Today's blog shows 3 different triceps moves. You can do them alone or combine them with different leg and core moves for true multi-taskers.

Here's your triceps triple-threat fix:

Skull Crushers – Lay on your back with knees bent and feet on the floor, under your knees. Hold a body bar or free-weights in your hands and extend your elbows, weights as close to the sky as you can reach, and over the chest. Keeping the area from your shoulders to just below your elbows completely still, flex the elbows, dropping your hands and weights slowly next to your ears (with body bar, lower it just over your head towards the floor). Extend elbows again and lift weights back to the sky and directly over the chest. Repeat for 20 reps per set, and vary the weight as you progress.

Dips- Sit on a chair, bench or step with palms on the edge, fingertips pointing towards the floor and knuckles pointing to the sky. Support yourself with your arms and step feet forward slightly to lift your backside off the seat. Either keep legs bent at a 90 degree angle with feet flat on the floor, or for more of a challenge, straighten legs most of the way and balance on heels. Keep elbows behind you as you bend them and drop your backside towards the floor, almost touching/grazing your back and shirt to the seat behind you. Elbows should bend to 90 degrees and then use your arms to push you back to where the arms are straight, but you are still supported by only feet and hands. Repeat for 20-40 reps per set.

Triceps push-ups – And you thought regular push-ups were hard!? These target toners really hit the backs of the arms, and also include work by the pectorals, shoulders and abdominals. Start at the top of a push-up, legs straight and balancing on your toes (advanced). Beginners should start on their knees and walk your upper body forward so that your knees line up behind your hips. . Align hands under shoulders with the intention of keeping your elbows tight by your body, not flying out to the sides like a traditional push-up. Lower your body down and forward, so that your shoulders, abs and hips are in a straight line. You should feel your elbows in by your ribcage and hands under the shoulders, chest between the hands and about one inch from the floor. Keep your neck in a safe line with the spine and focal point a few inches in front of you on the floor. Push back up to the top of a push-up or plank.

Chose one of these moves a day repeated in 3 sets, or alternate all 3 in one workout. Don't forget to work the opposing muscle, the biceps, which got a triple-threat treatment in last week's blog, Not finished? Add triceps French presses and kickbacks for a firming-in-five routine.

Nikki
Crunch Manhattan Group Fitness Instructor/Personal Trainer

More from Nikki at www.nikkifitness.com:

- Military Wife Workout DVD
- NikkiBeachBride Destination Wedding Workout
- Fit Travel Workout DVD
- Booty Camp DVD

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.

From Desk Job Back to Boot Camp Shape

10. That is the number of years since your job demanded sweat, laps, push-ups and you being out of breath. It s also the number of push-ups you can do now since you've been sitting at the desk and exercising only your fingers on the keyboard. But don't worry, your muscles have memory and they know that tone and strength are possible.

Start from the inside out. – Mind, Heart, Core and Posture

The first place to start is your mind. Look at the bright side, you have it better than most people out there who have never been in tip top shape. Their muscles and endurance have never been made to work and therefore they maybe could never to what you can and will do. Make up your mind to make over your body.

Now you are ready for some easy cardio. This will remind your muscles what it is to be warm and work while letting your build up your heart and core first. On your cardio days also do abdominals and back strengthening exercises. Getting your heart back to pumping with ease should come before you can really work the rest of you.

As I discussed in the last column, and you should focus on running, biking, rowing, elliptical and walking. Start with 10 minutes on one machine and do 10 on the next machine the next day. Take it outside as well. Get to where you change it up every day you work out and increase gradually from 10 minutes to 30 at a time.

Your core also needs to be strong before you can really work the rest of the extremities. Crunches should be combined with lower back moves every day you exercise. I went over some basic abdominal crunches in the last column as well, so for the low back it's as easy as laying face down on the ground and lifting your arms straight overhead and up with along with your legs. Leave your neck in line with the spine and look at the floor as you lift the arms, head, chest, shoulders knees and feet off the floor. Hold for two seconds and relax back to the floor. Repeat 8-12 times. Finish with a cat stretch on all fours with your spine rounding to the ceiling.

Back not Pecs

When at a desk, you end up rounding your shoulders and slouching. Your pectoral muscles get tight and your trapezious and rhomboids get stretched and weak. In your first week of getting back in shape, also start with your posture and correct the problems of years of desk work and stretch the pecs while strengthening your upper back with reverse flies, bent over rows, and machines.

Once your core is stronger, your pecs are stretched and your upper back muscles are strong enough to pull your shoulders back, you should be standing tall and ready to move on.

The Marathon and Machines

Ok, so you won't need to run a marathon, but your next cardio goal is 40-50 minutes, doing different machines for 15 minutes each, or just taking our outdoor running and biking longer. You are also ready to move to muscle building in your biceps, triceps, shoulders, pectorals, quadriceps, hamstrings, calves, glutes, and inner and outer thighs . Start with some basic muscle building moves on machines. Chose machines first that let the rest of your body rest and just focus on your arms one day (and yes you can add chest press machines and push-up simulator) and legs the next. Day 1- arms, day 2 – legs, day 3 – cardio and core, day 4 off and then repeat.

After you are building strength back, take yourself off the machines and into free weights and balancing leg moves like lunges and squats. These will also start working your core at the same time to balance and keep your form.

Change up your cardio workouts by adding some uphill jogs to your running days. Take the elliptical in reverse for 2 minutes and forward for 2 minutes at a time. Try a spinning class to challenge your bike days or chose different trails outside.

Multi-Tasking

After you start feeling stronger with the muscle isolation, you are ready to multi-task! This is a great time saver and will kick up your results. You just need to add lower body non-machine moves with a free weight exercise for the arms. Start with the basic alternating lunges with bicep curl and shoulder overhead presses. Calf raises and triceps French presses overhead and so on.

By then, 10 will be the number of push-ups you have left to get to 50.

Nikki
Crunch Manhattan Group Fitness Instructor/Personal Trainer

More from Nikki at www.nikkifitness.com:

- Military Wife Workout DVD
- NikkiBeachBride Destination Wedding Workout
- Fit Travel Workout DVD
- Booty Camp DVD

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.

Myotatic Reflex Training - An Earthquake In Your Muscles!

When an earthquake unleashes its fury, there's also a series of "aftershocks" that roar through an affected area and can hit within a few hours...or even DAYS later!

When it comes to building muscle, you can use a similar "aftershock" technique that will not only increase muscle fiber activation...

...but GREATLY increase your mass-building capacity!

I'm currently in a "mass building" cycle and this technique comes straight out of my "Advanced Mass Building" program though you've probably never heard it explained this way before.

Here's how it works:

First, you're going to be supersetting two exercises (performed back-to-back), both targeting the SAME muscle group. For this example, we're going to use everyone's favorite...the CHEST!

Your first exercise is going to be an isolation exercise that uses a "super stretch" movement. An example of this would be incline dumbbell flyers where, at the bottom position, your arms are below the body and you can feel a "stretch" in the targeted area.

Your second exercise is going to be a compound "power mover" where you can push a lot of weight. For this example, we're going to work the incline barbell bench press.

By first performing your isolation exercise and getting a deep stretch at the bottom of the movement, your muscle fibers get extremely elongated. Your body, as it's programmed to do, senses this extreme stretch position as a potential "crisis" and triggers what's known as a "myotatic reflex" - a hyper-stimulation of the central nervous system to ward off injury by calling in more muscle fibers around the targeted area to help out.

(Note: I'm not talking about "ultra-stretching" the muscle to the point of injury. Just lower the dumbbells in a controlled fashion until you feel a deep - but safe - stretch in your pecs, then raise the weight to the top position)

This initial hyper-stimulation of your muscle fibers is the perfect setup for your next exercise that uses the "aftershock" of the myotatic reflex to activate even more muscle fibers. Compound exercises like the incline bench press are ideal for this type of training because your first set isolated your targeted muscle group first and now you can get help from your other supporting muscles (like your shoulders and triceps) to push more weight and hit your Type II muscle fibers even HARDER!

Not to be confused with simple "pre-exhaust" training, this myotatic reflex training looks deceptively similar and simple...but the effects are felt deep in the epicenter of your muscles where real growth begins!

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.

Don't Make This Abs Training Mistake!

Check out any local gym and you'll see inexperienced lifters training their abs with endless sets of situps and crunches, right?

While the abs are predominantly made of Type 1 (endurance) muscle fibers and respond to slightly higher repetition ranges,your abs are made up of muscle just like any other part of your body. Therefore the best abs exercises to get that "cut" look are those that are resistance-based and treat them like any other muscle.

But there's a special little trick you must know in order to maximize your abs training on your way to having a stacked 6-pack.

In fact, ignoring this principle, could force you to develop "lopsided" abs that are so common among beginner bodybuilders.

Let me share this secret with you now...

The main abdominal muscle you want to be working when training your abs is your "rectus abdominis", that sheet of rippled muscle that goes from your rib cage all the way down the front of your body to your pelvis.

What's unique about this abdominal muscle group is that the upper abs can work separately from the lower abs (to some extent)...BUT when you work your lower abs exercises, your upper abs are ALWAYS working as well.

This is why most people (including myself from years of military training focusing on upper abs) had overdeveloped upper abs but underdeveloped lower abs.

Here's how to correct this...

Make sure you train your LOWER ABS first in your abs workout (ALWAYS!) which brings both upper and lower abs into the workload!

If you don't work your lower abs first, you exhaust your upper abs too soon and when you DO target your lower abs, your upper abs will fatigue too fast and you'll end up with "under-targeted" lower abs.

So the best exercises for lower abs are:

* Incline Leg Raises
* Incline Knee Ups
* Hanging Leg Raises
* Flat Bench Leg Raises<

And then follow up with the best upper abs exercises:

* Crunches
* Weighted Crunches
* Situps
* Hanging Knee Raises

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.

Triple Threat: Shoulders

Men and women alike aim for getting toned and cut shoulders. Instead of doing the normal overhead presses with heavy weights every day, I have a triple-threat move that will challenge and refresh your routine, with slightly lighter weights than overhead presses. This focuses more on muscle endurance than muscle strength.

Add these to my other recent blogs to complete the series of "Triple-Threat" moves I have developed in my fitness DVDs and NYC fitness classes at Crunch.

Here's your shoulders triple-threat fix:

1- Start standing in set position. Put weights in each hand and place hands in front of your hips with palms facing your body. Drag the weights up your body to chest level, leading with the elbows, keeping neck muscles relaxed and shoulders down.

2- Push the weights out in front of you at shoulder level, extending the elbows and keeping palms facing the floor.

3- Open arms out to the sides at shoulder level, palms facing down, and slowly lower them to your sides at starting position, creating resistance as the weights are lowered in a controlled motion.

I personally like to do 1,2,3 in a row to a good workout song and fit it in with an 8 count. I also sometimes add a leg move like glute kickbacks or calf raises. Then I reverse the moves to 3,2,1 and continue the leg toning. (If that takes too much coordination, you can always separate the three moves, chose one and repeat it in 3 sets one day, and then chose the next move and repeat it another day.)

You won't be able to lift your arms the next day, but at least they will look good!

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.

Fitness Training with TRX!

It was one of those demanding days where I had more work to do than time available to complete it. A few hours later, I was finally finished with my task list and ready to dash from the office. I glanced at my watch and realized that I had no time to drive to the gym. Fortunately, near my desk stood several fitness items that Stephanie and I were testing for potential Fitness Field Kit (FITKIT) additions for future Operation Fit to Fight missions. It was the perfect opportunity to try something new and to share the information with GX readers all over the world! For this issue, I grabbed the TRX , a body weight suspension training system.

A FITKIT is a small bag that includes a few pieces of exercise equipment with quick and easy-to-use instructions, all on weatherproof workout cards. A FITKIT is designed to be used anywhere, such as outside, at the gym, or at home. If the exercise equipment cannot fit in a small bag, it won’t be considered for our FITKIT.

In this fitness blog, and also on www.NATIONALGUARD.com/fitness, we will be highlighting a 40-minute workout using the TRX Suspension Trainer™. Created by a former Navy SEAL, Randy Hetrick, the TRX Suspension Trainer™ is a great way to engage multiple muscles in every exercise!

Hope you like the workout as much as Stephanie and I did! HOOAH!

SSG Ken Weichert

Aerobics: Example: Running in place; Side-Straddle-Hops “Jumping Jacks”; High Steps/Knees (5 Minutes)

Stretching (5 Minutes)

Muscle Target Phase One: Upper Body and Core Half Sit-ups (Crunches

START: Lay down on your back with both legs together and bent 90 degrees at your knees. Place your heels on the ground and point your toes upward. Interlock your fingers and place your hands behind your head.

ACTIONS: Tighten your abdominal muscles and raise your upper body until your shoulder blades come off of the ground and return to the start position. Continue until your goal is reached.

WARNING: Do not pull on your neck with your hands. Keep your elbows wide and your chin pointing toward the sky during the entire exercise.

Basic: 1-30 repetitions

Intermediate: 31-60 repetitions

Advanced: 61-90 repetitions

START: Lengthen the TRX until the foot cradles are 8-12 inches off the ground. Place your feet into the foot cradles, toes down, and feet under the anchor point. Assume a normal-grip push-up position by balancing your body on your hands with your back forming a straight line, hands directly under your shoulders. Look forward and keep your feet together.

ACTIONS: While keeping your abdominal muscles tight, drop your body straight down by bending both elbows. Return to the start position and perform a pike by lifting your hips upward, keeping your knees and elbows straight. Return to start position and continue until your goal is reached.

Fit Tip: The TRX Suspended Push-up is the Atomic Push-up without the Pike movements. This exercise is suggested as a substitution for those that cannot perform pike movements, or this exercise can be used to Superset the program by performing it immediately after the Atomic Push-up.

Male standards:

Basic: 1-5 repetitions

Intermediate: 6-12 repetitions

Advanced: 13-24 repetitions

Female standards:

Basic: 1-2 repetitions

Intermediate: 3-6 repetitions

Advanced: 7-12 repetitions

START: Stand facing away from the anchor with your feet together, or up to 12 inches apart, hold the handles with arms fully extended overhead, palms forward. Position your feet behind your hands.
Note: The steeper you set the angle, the more difficult the movement will be to perform.

ACTIONS: While keeping your abdominal muscles tight, tilt your body forward by bending both elbows until your hands are behind your head, maintaining alignment with your shoulders, hips, and legs. Return to start position and continue until your goal is reached.
Fit Tip: You can step forward with one leg into an offset foot position for easier stability.

Male standards:

Basic: 1-5 repetitions

Intermediate: 6-12 repetitions

Advanced: 13-20 repetitions

Female standards:

Basic: 1-3 repetitions

Intermediate: 4-8 repetitions

Advanced: 9-15 repetitions

START: Stand facing away from the anchor with your feet together, or up to 12 inches apart, holding the handles shoulder level, palms down. Position your feet behind your hands.

ACTIONS: While keeping your abdominal muscles tight, tilt your body forward by bending both elbows until your chest is level with your hands, maintaining alignment with your shoulders, hips, and legs. Return to start position and continue until your goal is reached.

WARNING: Keep your hands slightly above shoulder level to prevent the TRX from rubbing your arms or shoulders.

Male standards:

Basic: 1-12 repetitions

Intermediate: 13-25 repetitions

Advanced: 26-50 repetitions

Female standards:

Basic: 1-6 repetitions

Intermediate: 7-15 repetitions

Advanced: 16-25 repetitions

START: Stand facing the anchor with your feet together, or up to 12 inches apart, holding the handles shoulder level, palms inward. Position your feet in front of your hands. Lean back and fully extend arms, maintaining a slight bend in your elbows.

ACTIONS: While keeping your abdominal muscles tight, squeeze your shoulder blades together and pull your arms out to the sides at shoulder level. Keep tension on the TRX and maintain alignment with your shoulders, hips, and legs. Return to start position and continue until your goal is reached.

Male standards:

Basic: 1-5 repetitions

Intermediate: 6-12 repetitions

Advanced: 13-20 repetitions

Female standards:

Basic: 1-2 repetitions

Intermediate: 3-6 repetitions

Advanced: 7-12 repetitions

START: Stand facing the anchor with your feet together, or up to 12 inches apart, holding the handles shoulder level, palms upward. Position your feet in front of your hands. Lean back and fully extend arms, maintaining a slight bend in your elbows.

ACTIONS: While keeping your abdominal muscles tight and your elbows at shoulder level, bring your hands to your head by bending both elbows. Do not let your hips bend or shoulders elevate towards your ears. Maintain alignment with your shoulders, hips, and legs. Return to start position and continue until your goal is reached.
Note: Keep your elbows pointing forward and do not let them drop towards the ground during the exercise.

Male standards:

Basic: 1-8 repetitions

Intermediate: 9-19 repetitions

Advanced: 20-30 repetitions

Female standards:

Basic: 1-4 repetitions

Intermediate: 5-9 repetitions

Advanced: 10-20 repetitions

START: Stand facing the anchor with your feet together, or up to 12 inches apart, holding the handles shoulder level, palms inward. Position your feet in front of your hands. Lean back and fully extend arms, maintaining a slight bend in your elbows.

ACTIONS: While keeping your abdominal muscles tight, pull your body toward the anchor by bending both elbows. Keep tension on the TRX and maintain alignment with your shoulders, hips, and legs. Return to start position and continue until your goal is reached.

Fit Tip: You can add a rotational component to the exercise by turning your palms upwards as you perform the row.

Male standards:

Basic: 1-10 repetitions

Intermediate: 11-25 repetitions

Advanced: 26-50 repetitions

Female standards:

Basic: 1-6 repetitions

Intermediate: 7-15 repetitions

Advanced: 16-25 repetitions

START: Lengthen the TRX until the foot cradles are 8-12 inches off the ground. Facing away from the anchor point, hold both handles in your right hand and place your left foot into both foot cradles behind you. Position yourself about three feet in front of the anchor point, balancing on your right foot, with hands on hips.

ACTIONS: Keeping the weight in your heel, bend your right knee and push your left leg back while lowering into a lunge position. Do not allow your knee to collapse inward. Return to start position and continue until your goal is reached. Switch legs and continue.
Note: Keep your shoulders stacked over your hips.

Basic: 1-4 repetitions (each leg)

Intermediate: 5-9 repetitions (each leg)

Advanced: 10-15 repetitions (each leg)

Flutter Kicks

START: Lie on your back with your palms on the ground and your hands against your sides. While keeping your legs straight, raise them to at least 6 inches off the ground.

ACTIONS: Flutter kicks are a four-count exercise where you will raise the left leg to a 45-degree angle for position one while keeping the right leg stationary. Next, raise the right leg off the ground to a 45-degree angle while, at the same time, moving the left leg to the start position. Counts three and four are repetitions of the same movements.

Fit Tip: The lower your legs are positioned, the more back muscles you engage for this exercise. Keep your back flat against the floor with your arms supporting the sides of your body. If you experience discomfort in your lower back, raise your legs higher. Keep your feet flexed at all times.

Basic: 1-10 repetitions

Intermediate: 11-20 repetitions

Advanced: 21-30 repetitions

Squats

START: Stand with your feet hip-width apart, with toes pointing forward.

ACTIONS: Lower your body into a squat by bending both knees until you reach a ninety-degree angle, or until you lose the natural arch in your back. Return to the start position and continue until your goal is reached.

WARNING: Your knees should not exceed your toe line while down, and your knees should not be locked while up.

Basic: 1-15 repetitions

Intermediate: 16-30 repetitions

Advanced: 31-60 repetitions

Stretching (5 Minutes)

Equipment Needed:

TRX Suspension Trainer™ by Fitness Anywhere

Author’s notes:

Special Remarks: For more health and fitness information, go to www.NATIONALGUARD.com/fitness.

If you would like a free copy of this workout, click here to download the PDF. (364KB)

Byline remark: Chris Frankel M.S. is the Director of Programming for Fitness Anywhere and is completing his Doctorate in Physical Education, Sport and Exercise Sciences.

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.

Triple Threat: Biceps

I like to work out in threes. Three sets of 15 reps, alternating 3 moves in each set, and combining upper, lower and core muscle (3) groups. Whether or not you can be this ambitious depends on if you are deconditioned and just starting a workout routine, or have a workout addiction and are always looking for a new fix to get you over a plateau. I did these moves and shot the accompanying photos when I was 8 months pregnant, so don't be afraid to get toning!

Rookies and experts alike should benefit from my series of "Triple Threat" moves I have developed in my fitness DVDs and NYC fitness classes at Crunch. Today's blog shows 3 different biceps moves. You can do them alone, version one on Monday for several sets, version two repeated in your Wednesday workout and the third on Friday; do versions 1, 2 and 3 in all your muscle workouts this week. You can also combine them with different leg and core moves for true multitaskers. For each move you can also chose to do 20 reps with light weights, 15 reps with mediums, or 8 reps with heavy weights for 3 sets of biceps burning. Keep abs tight, hips tucked under, feet shoulder-width apart and knees slightly bent (unless adding multitasking leg and core moves like lunges, calf lifts, plie squats, etc.)

Here's your biceps triple threat fix:

Version 1 - lift arms at the same time or one at a time, out to the sides, by holding weights and turning your palms to the ceiling. Anchor elbows into your ribcage and widen hands our towards the side, as opposed to directly in front of you. Lower to your pockets (almost completely straightening elbows but not nyperextending) and lift toward your shoulders for one rep.

Version 2 - hold weights in your hands directly in front of you, palms up, as if you were carrying a tray. Close fingers around weights and lower to your legs and lift towards shoulders.

Version 3 - hold weights and turn your wrists so that your palms face the center line of your body. Lower weights towards your legs by extending the elbow joint and lift towards shoulders by flexing the elbow. Your hand with the weight should look like a hammer.

Again, use these moves alone or with multitaskers and chose one a day repeated in 3 sets, or alternate all 3 in one workout. Don't forget to work the opposing muscle, the triceps, which will get a triple threat treatment in next week's blog, followed by the shoulders. Gotta love 3s!

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.

Fighting Fitness Training: Burn 700 Calories in 60 minutes!

Journal entry, Samarra, Iraq:

My gums went completely numb after slugging back my third sugary shot of hot black tea. I was at an outdoor tea stand in Samarra, Iraq, similar to an outdoor American coffee shop, conversing with a local. The shopping center was particularly crowded this blistering 125° mid-afternoon. This was the kind of heat that gave a new meaning to the phrase, “boiling point.” My eyes stung from salty sweat-streams pooling down in rivers from my helmet. Between the intense caffeine and sugar overdose, I had this false sense of Superman strength raging through my veins.

“Stay focused,” I thought to myself. This large Iraqi man in front of me was not my friend. Hassan was a 6-foot, 5-inch, 280-pound former Iraqi Republican Guard officer. Earlier that week, several unrelated townspeople indicated that he was acting as my friend in order to collect information about me to sell it to the enemy. My intention in this meeting was to verify that this information was true.

After the usual flowery Arabic greeting, I began. “Hassan, we have been friends for several months now.”

Speaking in Arabic, he casually responded, “yes.”

My stare narrowed and intensified as I continued, “There is a problem.”

The tone of our meeting changed. He looked bewildered. He was caught. For a brief moment, he seemed frozen in his seat. He managed to utter the words, in Arabic, “I don’t understand.” His voice was scratchy. I prayed silently that the Military Police squad leader in the alley would not miss the designated signal to come and rescue my translator and me from a potentially dangerous situation.

“The problem is that you are selling information about me to the enemy,” I declared. My finger was on the walkie-talkie resting on my lap, ready to give the cue.

“The problem is that you are selling information about me to the enemy,” I declared. My finger was on the walkie-talkie resting on my lap, ready to give the cue.

As I glanced down I noticed that Hassan’s knuckles were turning white from the force of clenching his fists. It was going to get physical, and with my martial arts training, he was going down. Under the table I tapped the walkie-talkie call button three times, cueing my cavalry to come charging out of the alley to my rescue. However, they struggled to reach us in the midst of the large crowd.

CRASH! In one move all suspicion disappeared. The plastic tea-stand chairs went tumbling backward as Hassan lunged toward me. He wrapped his large, hairy hands around my neck and started to squeeze.

Instead of pulling his hands off of my neck, I reached my left hand up and grabbed his right hand tightly in its place, and lunged backwards into a wide stance. “He is off-balance!” I thought. I immediately twisted my body counterclockwise at the hips, lifted my right arm in the air, struck downward and secured both of his arms in my right underarm. Loosening my grip on him for an instant, I stretched my right arm to my left and struck his face with my elbow. I stepped forward with my left leg, reached my right arm around the back of his neck under his chin, and secured a chokehold on him by grabbing my right wrist with my left hand. Just like that, Hassan was in a chokehold at my side.

When the cavalry can’t make it in time, thank God for modern Combatives!

- SSG Ken Weichert

Aerobics:

Example: Running in place; Side-Straddle-Hops “Jumping Jacks”; High Steps/Knees (5 Minutes)

Stretching (5 Minutes)

Push-ups

Basic: 30 seconds

Intermediate: 60 seconds

Advanced: 90 seconds

1/2 Sit-ups (Crunches)

Basic: 30 seconds

Intermediate: 60 seconds

Advanced: 90 seconds

PUNCH 01: Front Punch, Jab

Start: Assume a guard position or boxing stance.

ACTION: Throw your lead fist straight at your target until the arm is fully extended. Your fist will rotate inward until the palm faces the ground. Return to the guard position and continue until your goal is reached. Switch arm and body positions and continue until your goal is reached. Exhale when you punch.
Note: This is a speed punch. Remember to keep your wrist straight and to punch with your first two knuckles. Keep your back fist guarding your face.
WARNING: Do not lock your elbow.

Basic: 20 punches (each arm)

Intermediate 50 punches (each arm)

Advanced 100 punches (each arm)

PUNCH 02: Straight (Back) Punch

Start: Assume a guard position or boxing stance.

Action: Throw the back fist straight at your target until the arm is fully extended, crossing the body, rotating your back hip toward the front. Your back foot will twist outward, balancing on the ball of your foot. Your fist will rotate inward until the palm faces the ground. Return to the guard position and continue until your goal is reached. Switch arm and body positions and continue until your goal is reached. Exhale when you punch.
Note: This is a power punch. Remember to keep your wrist straight and to punch with your first two knuckles. Keep your front fist guarding your face.

Basic: 10 punches (each arm)

Intermediate: 30 punches (each arm)

Advanced: 60 punches (each arm)

COMBO 01:

1. JAB
2. STRAIGHT PUNCH

Start: Assume a guard position or boxing stance.

Action: Perform a jab and straight punch combination with explosive energy, pausing for a second in between sets. Continue the jab and straight punch combination for 30 seconds, than accelerate your jab and punch combination as fast as you can for 30 seconds. Switch arm and body positions and continue until your goal is reached. Exhale when you punch.

PUNCH 03: Hook Punch with back fist, to the body

Start: Assume a guard position or boxing stance.

Action: Shift your body weight to the rear, pivot your rear foot and torso, drop your rear fist in line with your target, and swing your rear fist horizontally toward your target. Your rear arm will arc horizontally 90 degrees at your target, palm facing the body. Return to the guard position and continue until your goal is reached. Switch arm and body positions and continue until your goal is reached. Exhale when you punch. Note: Hook punches can be thrown by either the lead or rear fist. A hook is usually aimed at the jaw, but it can also be used for body shots. This is a power punch. Remember to keep your wrist straight and to punch with your first two knuckles. Keep your front fist guarding your face.

Basic: 10 punches (each arm)

Intermediate: 30 punches (each arm)

Advanced: 60 punches (each arm)

PUNCH 04: Uppercut Punch with back fist, to the jaw

Start: Assume a guard position or boxing stance.

Action: Shift your body weight to the rear, pivot your rear foot and torso, drop your rear arm slightly, tighten the abdominals and throw your rear fist upward toward your target, fist facing the body. Return to the guard position and continue until your goal is reached. Switch arm and body positions and continue until your goal is reached. Exhale when you punch.
Note: Uppercuts cause more damage when thrown at close range. An uppercut is usually aimed at the jaw, but it can also be used for body shots. This is a power punch. Remember to keep your wrist straight and to punch with your first two knuckles. Keep your front fist guarding your face.

Basic: 10 punches (each arm)

Intermediate: 30 punches (each arm)

Advanced: 60 punches (each arm)

COMBO 02:

1. JAB, JAB
2. STRAIGHT PUNCH
3. LEAD FIST HOOK PUNCH
4. REAR FIST UPPERCUT PUNCH
5. LEAD FIST HOOK PUNCH
6. STRAIGHT PUNCH

Start: Assume a guard position or boxing stance.

Action: Perform the punch combination with explosive energy, pausing for a second in between sets. Continue COMBO 02 for 60 seconds, then sprint with jabs and straight punches for 30 seconds. Switch arm and body positions and continue until your goal is reached. Exhale when you punch.

KICK 01: Knee Kick with back leg, to the body

Start: Assume a guard position or boxing stance.

Action: Grab your opponent’s rear neck or shoulders. Tighten your abdominals and thrust your back knee upward toward your target. Return to the guard position and continue until your goal is reached. Switch leg positions and continue until your goal is reached. Exhale when you kick.
Note: This is a power kick.

Basic: 10 kicks (each leg)

Intermediate: 30 kicks (each leg)

Advanced: 60 kicks (each leg)

KICK 02: Snap Kick with front leg, to the jaw

Start: Assume a guard position or boxing stance.

Action: Tighten your abdominals and bring your forward knee up into the “chamber”; the ankle should be flexed downwards. Snap your forward leg toward your target, kicking with your instep. Return to the guard position and continue until your goal is reached. Switch leg positions and continue until your goal is reached. Exhale when you kick.
Note: This is a speed kick.

Basic: 10 kicks (each leg)

Intermediate: 30 kicks (each leg)

Advanced: 60 kicks (each leg)

KICK 03: Roundhouse Kick with back leg, to the body or jaw

Start: Assume a guard position or boxing stance.

Action: Tighten your abdominals and bring your rear knee up into the “chamber”; the ankle should be flexed downwards. Pivot your forward foot by balancing on the ball of the foot and swing your rear leg in a semicircular motion, striking with the instep and shin. Return to the guard position and continue until your goal is reached. Switch leg positions and continue until your goal is reached. Exhale when you kick.
Note: This is a power kick.

Basic: 10 kicks (each leg)

Intermediate: 30 kicks (each leg)

Advanced: 60 kicks (each leg)

KICK 04: Front Kick with back leg, to the body

Start: Assume a guard position or boxing stance.

Action: Tighten your abdominals and bring your rear knee up into the “chamber”; the ankle should be flexed downwards. Pivot your forward foot by balancing on the ball of the foot and thrust your rear leg forward at your target, striking with the ball of the foot. Return to the guard position and continue until your goal is reached. Switch leg positions and continue until your goal is reached. Exhale when you kick. Note: This is a power kick.
Warning: Remember to curl your toes back with your kicking foot so that you will not hurt your toes.

Basic: 10 kicks (each leg)

Intermediate: 30 kicks (each leg)

Advanced: 60 kicks (each leg)

COMBO 03:

1. JAB
2. STRAIGHT PUNCH
3. ROUNDHOUSE KICK, BACK LEG

Start: Assume a guard position or boxing stance.

Action: Perform the punch combination with explosive energy, pausing for a second in between sets. Continue COMBO 03 for 60 seconds, then sprint with jabs and punches for 30 seconds. Switch arm and body positions, and continue until your goal is reached. Exhale when you punch.
Note: The objective of this combination is to temporarily block the opponent’s vision with the straight punch while delivering the roundhouse kick.

Stretching (5 Minutes)

1 full set = approximately 60 minutes

Equipment Needed:

• Boxing Gloves
• Focus Mitts
• Kicking Shield

Choosing the right boxing gloves

The best advice for choosing boxing gloves is to try them on while wearing hand wraps.

Putting on hand wraps

Due to space restrictions, we could not fit hand wrap instructions in Operation at Close Range. There are many Web sites, like www.ringside.com, that explain step-by-step techniques for putting on hand wraps. We suggest that you use hand wraps for wrist and knuckle protection.

Safety concerns

Be certain to hold kicking shields while in a wide stance, with the shield against your body. Warning: Do not place either of your hands in front of your face.

Boxing glove care

• I like to take four clean socks that I do not use anymore, pour some baby powder in two of them, roll them up, stick them into the third and fourth socks and tie the outer socks off at the ends. I wind up with two powder-filled sock snakes.
• After my kickboxing workouts, I stuff the sock snakes into each glove to keep them dry while stored in my gym bag.
• When I get home, I pull the sock snakes out and air the gloves out completely.

Editor’s notes:

Warning: Always seek the advice and guidance of a qualified health provider with any questions or concerns you may have prior to commencing a fitness program. This article should not be relied on or substituted for professional medical diagnosis or treatment. The exercises presented are for suggestion only. Participate at your own risk. Stop if you feel faint or shortness of breath.

Would you like a free copy of this workout? Click here for a PDF (384KB). 

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.