Hard Core Abs: Scissor for Six-Pack

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

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

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

Fitness - Fit it in!

Nikki
Crunch Manhattan Group Fitness Instructor/Personal Trainer

More from Nikki at www.nikkifitness.com:

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

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

Hard. Core.

Hard. Core.

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

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

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

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

Fitness - Fit it in!

Nikki
Crunch Manhattan Group Fitness Instructor/Personal Trainer

More from Nikki at www.nikkifitness.com:

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

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

Digestive Enzymes

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

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

What's the solution?

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

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

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

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

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

Grocery Lists: Shop To Drop

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

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

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

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

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

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

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

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

Fitness - Fit it in!

Nikki
Crunch Manhattan Group Fitness Instructor/Personal Trainer

More from Nikki at www.nikkifitness.com:

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

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

Navy Wife Interview Tonight!

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

In a fitness funk?

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

10:40pm eastern Tuesday, June 16

Be sure to tune in!

Fitness - Fit it in!

Nikki
Crunch Manhattan Group Fitness Instructor/Personal Trainer

More from Nikki at www.nikkifitness.com:

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

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

How to Read a Knife Attack

There is no "bluffing" in a knife fight!

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

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

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

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

I break these down into 3 different categories:

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

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

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

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

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

Finall, there's the most dangerous...

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

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

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

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

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

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

Mommy Moves

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

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

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

16th week:

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

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

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

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

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

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

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

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

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

Fitness - Fit it in!

Nikki
Crunch Manhattan Group Fitness Instructor/Personal Trainer

More from Nikki at www.nikkifitness.com:

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

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