Fitness Tips That Will Surprise You!

Eat more and cut workout time in half. Never be totally full and never be totally hungry. When your "tank" is about a quarter full all the time, you will make healthier food choices because you are not starving and craving.

In addition, being more efficient in your workout will take less time and you'll tone up while at the gym and at rest.

What I mean by this is, people exasperatingly say to me, "you eat all the time." It is true. Before my morning run or while watching the news I have some whole wheat toast and milk, after my shower a hard boiled egg, on the way to a meeting I am pulling an apple out of my bag, afterwards I am the first to break for lunch to get a large, colorful salad, my afternoon snack includes more milk and some almonds, I have an orange on the way to the gym if teaching after work, and order sushi when I get home.

When I do work out, I combine chest presses with glute and abdominal exercises at the same time. Then a cardio interval. Biceps with abs and outer thighs, come before another cardio minute, which is followed by a toning move for the quads, calves and shoulders. My workout is cut in half because in my classes and DVDs, I do 2-3 moves at the same time. This boosts my metabolism, heart rate and sweat. I waste no time sitting at a machine that only works my triceps.

After all, I have to run to my next meal!

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.

Keep Your Energy up Through Workouts

Question: I often run out of steam toward the end of my workout. Any tips on how to keep my energy up?

Answer: First you must determine if you've given your body enough "support" to make it through the entire workout.

Here's what I mean...

The energy you use doesn't just come from the meal you ate right before you worked out.

You'll notice that if you didn't eat well the entire day prior, you may not have enough fuel built up to sustain your workouts.

In order to provide your body with enough energy to finish your training, focus your diet on 4 factors:

1. View every day's diet plan as an investment in future workouts.

2. Eat approximately 60-90 minutes before hitting the weights to help supply some readily available energy.

3. Drink lots of cold water throughout the entire day, and ESPECIALLY during your workout!

Dehydration will suck the energy out of you faster than anything else.

If you're trying to burn fat, stick with water during your workout but if you're in "mass building" mode, I recommend bringing along a high-carb performance drink to provide you with more power as well as help your muscles begin recovering from the thrashing you're giving it.

4. Keep your training short and sweet. If you're complaining about losing energy at the end of some 2-hour marathon workout you pulled out of some muscle magazine, then you're going about it the wrong way.

Get in...pound away...and get out! 60 minutes or less is all it takes to hit your body hard!

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.

Get to Class!

Ladies,

You have almost made it through the first month of your New Year's resolution. Don't get bored and give up! Instead check out a great new gym class or buy a new DVD to do at home! Lets face it, some of us don't have the option of military trainings to get you in shape and we have to find ways to motivate ourselves.

I teach at Crunch Fitness in New York City, a gym that is known for great classes. They have them all over the country and just redid their website. It is the coolest gym website I have ever seen! They even have video snippets of their classes so you can check out the moves and learn a few too before going. Here is a link to some of the "action sports" classes.

I am even a few of them, instructing "Bosu Bootcamp" and participating in the Powerball video and the Surfboarding. Navigate around the site for a map of locations around the country, and the different kinds of dance, pilates and yoga classes as well. Even if you don't have a Crunch near you, invest in yourself with another gym membership or a DVD you can use over and over again.

Now get to class and keep the resolutions alive!

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.

Diet Hints That Change Your Life

Here are some of my “diet” hints that I tell my clients at the gym, most of these hints I get from my certification, reading and personal experience. It is a lifesltyle change. Stick to this plan for life, and you'll be healthier, thinner, fitter.

Of course, you need to add exercise, so get my Military Wife Workout DVD at www.nikkifitness.com

- Exercise doing cardio (even a long walk counts) 4 times a day and take stairs instead of elevators

- Muscle exercise (weight baring) at least 2 times a week (burn more fat at rest that way and fights osteoporosis)

- First thing every morning slug a big glass of water, that will help towards your 8 glasses cause later in the day you might not be able to keep up. Sleep with a glass nearby too

- Every day keep track of the food groups you eat (not stupid calorie counting or anything crazy), to make sure you get 5 servings of fruits and veggies and 3 of milk products at very least. Change all pasta, rice and cereal to whole wheat and brown. Should get at least 2-3 servings of that too. Change proteins to hard boiled eggs, sushi, grilled or baked fish and chicken.

- Cut portion sizes down but eat 6 meals a day instead of 3.

- No soda ever

- When drinking alcohol, chose vodka- (club)soda-lemon because it is the least caloric drink you can get, and is refreshing, plus lemon is good for your system. If you hate it, tonic has 80 more calories but still not bad. Also white wine and champagne are pretty good calorie wise.

- Avoid fake sugar, use honey as much as possible

- Avoid adding salt to anything

- Drink at least one glass of green or black tea a day

- Avoid fruit juice, eat the real whole fruit instead, especially apples, oranges, blueberries, blackberries, raspberries (antioxidents)

- Good snacks to always have at home are hard boiled eggs and a glass of low sodium v8, cereal, fruit, oatmeal, carrot sticks and hummus etc

- Choose a large range of colorful veggies like spinach, broccoli, red and yellow bell peppers, carrots, sweet potatoes and squash, eggplant, edamame, avocados, tomatoes

- Instead of desert: chocolate or vanilla yogurt, chocolate soy milk, fun oatmeal like peaches n cream

- NEVER let yourself get hungry. If you do, that is when you will say screw it and eat something bad. If you are starving and want to order pizza, tell yourself, yes I can have pizza, but I am going to have some carrot sticks and an apple before I order it… then afterwards you might not end up ordering if and get something better for you instead.

- In case of emergency hangover: I keep weight watchers egg/ham/cheese sandwich in freezer and campbells tomato soup in the cupboard. That helps avoid the grease.

- I usually dedicate 3 days a week where I will not drink alcohol. For me, that is where I will end up making bad food choices, so 3 random detox days a week to avoid it.

It's really easy once you get started.

Here is a sample diet for one day:

7am: Big glass of water

8am: Yogurt (Stoneyfield farms is healthiest, fruit on bottom, no fake sugar) and latte (non fat milk) if you need caffeine

9am: Green or black tea

10am: Orange and water

12:30pm: Glass of milk and lunch either lean cuisine SPA CLASSICS brand or something like a tomato/basil sandwich on whole wheat English muffin with balsamic dressing and a hard boiled egg, or a chicken salad sandwich with low fat mayo on whole wheat or rye with lettuce/spinach and tomato, or a salad with tuna.

3pm: Snack like fiber one cereal and milk, or oatmeal, or another kind of fruit, or hard boiled egg and water

5pm: Work out, lots of water

7pm: Dinner. If eating out pick the 3 healthiest things on the menu and those are your only options. OR if I am at home, I like to go over what I already ate that day and if I missed any food groups or anything, I will chose dinner based on that. Maybe I only had whole grains and fruit and 2 milk group servings that day, then I would chose dinner with lots of protein, calcium, and 2 different colored veggies.

9pm: Healthy snack and/or big glass of milk

(and usually a wine spritzer… a girls got to have some fun)

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.

Tune in to Army Wife Talk Radio Interview

Hi There,

Want to hear more fitness tips in real time and even ask me some questions? I will be on Army Wife Talk Radio at 8pm eastern Monday, January 19th.

It airs on Blog Talk Radio at www.blogtalkradio.com/awtr.

And remember, my Military Wife Workout is available 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.

Could This be the Solution for Skinny Biceps?

Have you tried everything short of sacrificing live chickens to get your biceps to grow?

Well, no need for for the mojo brotha...give my 2-step "Bicep-Shocker" a try in your next arm workout.

Here's how it works...

1. For this exercise, we're going to use the Dumbbell Hammer Curl since it has a great reputation for adding more mass to the "belly" of your biceps.

2. With a dumbbell in each hand and palms facing in toward your body, quickly "curl" one weight at a time until the dumbbell touches your shoulder, trying to get your forearm as close to your bicep as possible for a good "squeeeeeeeze".

3. Slowly lower the weight to full extension at the "bottom" position.

4. Aim for hitting musclular failure at around 8 repetitions (only working one arm at a time).

5. After your last rep, use your body momentum to "cheat" the dumbbell back up to the "top" position.

6. Try to fight the weight all the way down (the "negative" phase of the repetition) for this last repetition and aim for a 30-60 SECOND descent!

That's right...30-60 SECONDS!

Why it works:

This "Super Negative" is a "Type 2" muscle fiber blaster...the most overlooked fiber type for guys with "skinny arms".

It's so effective that I use an advanced variation of it in my "Advanced Mass Building" program.

By stimulating your "2's", you'll stimulate more growth by shocking your bi's with a new approach that will give them no choice but to GROW!

Give this one a try...and try not to curse me too much the next day when you can't raise your arms to wash your hair!

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.

Job Losses - Stress - Fit for Duty!

Here is a great email that is getting more and more common these days. People are seeking new employment and coping with stress more than ever:

Stew - I have been in the financial business since I got out of college and always regretted that I never served in some capacity (military, police, fire fighter, EMT). Well, I am no longer working, thanks to the economy, and now at 30 starting to think more about joining the military or police force. Where do I start?

Sorry to hear about the job loss. I know there are a few million of you out there now seeking employment as well as young high school and college graduates in the same market. It is stressful losing and finding a job and dealing with that stress is not much different than going through a grieving / loss process. You know - Shock, Denial, Anger, Resistance, Sadness, and Acceptance. My recommendation is to get over the job loss quickly and start exercising to relieve the stress hormones coursing through your body. You do not necessarily need to skip the above stages of loss, but speeding the process is helpful. Here is a free plan to help with weight loss and building good habits if you have not done anything in a while

45 Day Plan - A great plan for weight loss and basic fitness and health habits!

And a stretching / core strength / lower back and stomach plan that will help with stiff joints of the torso and lower extremities:

Lower Back Plan - This is the easy way to reduce stress - stretch / work it out lightly!

Back to the job loss and new search: Do not be embarrassed by getting laid off. In fact, think of it as a new beginning. These days, the average person will work at 4-5 different jobs before retiring - some even more. Find something you like to do, or have always dreamed about doing and chase it down and communicate with your family and friends your situation and future options. Having support from people closest to you is helpful as well.

Military, National Guard, Reserves, and Federal Law Enforcement agencies are still hiring at above average pace. Some local and metropolitan fire and police forces are slowing down academy classes due to budget shortfalls, but they always need replacements for retiring public servants, so see what is in your city, county, and state that is available. All of these require some form of fitness training so get started running and doing calisthenics like pushups, sit-ups, pull-ups as they are commonly tested.

No need for a gym - Since I have been out of the military (nearly ten years now), I have never joined a gym. No need to spend the extra money when you can run outdoors, find a pull-up bar or build your own. I use playgrounds for pull-ups, high school tracks, community center pools, and floor space for some dumbbell weights and calisthenics.

Get some education - This maybe the time to get to college if you can find scholarships, loans, or use the GI bill if you have it. Get some training in a field of your choosing AND more than likely you can use the school’s gym / pool facilities while a student for free!

Regardless, life is stressful no matter if you are in the civilian sector or serving your country in any capacity. Dealing with that stress requires effort otherwise you will pay for it in the long run with more illness, lower energy levels, and a disrupted life. Other than exercise and relaxation you need a healthy diet and sleep too:

Diet – Where have you heard this before – “proper exercise and diet.” Well it helps with stress too! Foods rich in anti-oxidants like many fruits and vegetables are your best bet for snack foods and should make up a larger percentage of your overall meal preparation. Limit foods high in sugar and drinks high in caffeine in order to have a more relaxing evening prior to sleeping.

Sleep: People who exercise actually sleep better than those who do not. Some people with insomnia also have high levels of stress hormones in their blood stream when trying to fall asleep. But regardless of diet and exercise, if you are not getting enough sleep / rest, you will not handle stress very well and succumb to the side effects of a stressed out life.

See article archives for plenty of free information on fitness programs for various groups. And google your local, state, and federal programs if you are interested in finding a profession in the public service of our country. There are plenty out there and they are hiring.

Click to Keep the Resolutions Alive!

I was on WABC TV in New York for a fitness resolution segment this past Sunday.

I give many multi-tasking fitness moves for you to do at home and tips to stay motivated to work out after the New Year Resolution.

Hope you enjoy!

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.

Body Fat Tape Test Accuracy

Are you super fit but failed the body fat tape test? Has this happened to anyone?

ANSWERS IN CAPS...STEW

I am always over my max weight and can't pass the taping. According to Marine Corps taping standards, I am 35% body fat, but when I get a caliper test, I am between 13-15%. The Marine Corps doesn't accept the caliper test, so how can I lose the extra weight without giving up my physical fitness? I already tone, using low weight/high reps, since I can't afford to put on the extra muscle with higher weight lifting. I don't use supplements, since those tend to make me gain even more unwanted weight, and I don't want to dehydrate myself, since it will only hurt my PFT score and I'm stationed in Okinawa, so hydration is a must! The Marine Corps says I'm a 'fat body' but I know I'm not! Am I just one of those people who are doomed to being administratively discharged because I don't fall within their standards? Is there such a thing as being too physically fit?

THAT STINKS - I KNOW A FEW MARINES WHO HAVE THAT SAME ISSUE - THEY LOOK GREAT BUT ARE JUST DENSE AND DO NOT MEET THOSE STANDARDS EVEN THOUGH THE BODY PERCENTAGE IF WELL UNDER ACCORDING TO OTHER METHODS - THE TAPE METHOD IS NOT ACCURATE - IF YOU COULD GET BODY DENSITY TEST BY GETTING IMMERSED IN WATER AND SEE HOW MUCH WATER YOU DISPLACE THEN YOU WOULD HAVE AN ACCURATE READING ON BODYFAT. I WONDER WHAT YOU WOULD BE THEN...

BUT IF YOU WANT TO LOSE QUICK - KEEP UP WITH REGUALR WORKOUTS 5-6 TIMES A WEEK AND GO HARDCORE AND STOP EATING ANYTHING WITH SUGAR IN IT. YOU CAN STILL EAT CARBS FROM FRUITS AND VEGES BUT NO SWEETS / BREAD, HIGH FRUTOSE CORN SYRUP...

KEEP DRINKING WATER TOO - ALL DAY - UP TO A GALLON OR MORE IF ACTIVE AND SWEATING...DO NOT FORGET ELECTROLYTES IF SWEATING PROFUSELY...

READ THIS - it will explain how it works so well...

Stew Smith CSCS
www.stewsmith.com

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. If you are interested in starting a workout program to create a healthy lifestyle - check out the Military.com Fitness eBook store and the Stew Smith article archive at Military.com. To contact Stew with your comments and questions, e-mail him at stew@stewsmith.com.

Navy SEAL Athletic Training

The following email is from a rower seeking Navy SEAL prep info and wondering if the program would help his athletic performance.

Here is his question:

Stew, I'm a high school rower and am looking for a strength training program to bring my rowing performance to the next level. I was wondering if a program like your Navy SEALs book is condusive to these types of results.

STEW: Nathan - Yes any of my Navy SEAL books are great for you - most are pullup focused which will help you the most as well as endurance and leg strength with running and swimming with fins...all work well for rowing. In fact many SEALs were former rowers. In fact, the maker of the Perfect Pushup (Alden Mills) was Navy Team Captain of Crew.

Stew Smith CSCS
www.stewsmith.com

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. If you are interested in starting a workout program to create a healthy lifestyle - check out the Military.com Fitness eBook store and the Stew Smith article archive at Military.com. To contact Stew with your comments and questions, e-mail him at stew@stewsmith.com.