What Did You Do on Summer Vacation?

Q: What did you do on your Summer Vacation? A: Slimmed, Sculpted!

What did you do on your summer vacation? Did you sip pina coladas on the beach? Go fishing on a lake? Eat ice cream on a cruise?

Or did you take your workout with you?

It’s not too late to learn how to work out anywhere you go, without equipment, for the rest of the warm months. With Labor Day around the corner this is the perfect time to practice packing your fitness routine so you don’t put off your workouts until Thanksgiving and winter holidays!

Here are 3 cardio moves you can do anywhere, from my Fit Travel Workout DVD. They all have one thing in common: Plyometrics (for more on plyometrics, email nikki@nikkifitness.com for last week’s newsletter). This is a way to get toning in with your cardio, but they can be intense and are best performed if you have been working out for a while and are in shape already.

Jumping Lunges

This simple move takes a right lunge, then you jump up in the air to scissor the legs and land with the left leg in front in a lunge. Do 20 repetitions.

Squat Thrusts

This move uses an 8 count and is great to do with music. Perform 2 jumping jacks (counts 1,2), then squat toward the floor and place hands by feet.

Jump the legs back into a plank (counts 3,4) do a pushup (counts 5,6), then jump the legs back towards the hands and stand up (7,8). Perform 10 repetitions.

Rock-Climber Jacks

Similar to squat thrusts, this move takes you to the floor, but included more jacks and ab work instead of pushups. Do 10 jacks. Come to the floor into a plank just like in our last move, then, holding the plank, bring the right leg in towards the chest and quickly switch and bring the left leg in and straighten the right. Repeat right, left, right, left for 20. Then push both legs into plank, jump them in towards the hands and stand for 10 more jacks. Trainer tip: while switching legs keep hips low to the ground and hands under the shoulders. Avoid letting hips raise to the sky and shoulders creep back and behind the hands.

Repeat each move in the series for a set of 3. Then replace the pina colada with an iced green tea and find some air conditioning.

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.

The Great Protein Lie

Protein supplements are a staple in any bodybuilder's supplement arsenal.

Depending upon who you listen to, you'll get different answers for "how much protein" you should consume in order to build muscle.

Bodybuilding magazines and supplement manufacturers tell you you should consume at least "2 grams of protein per pound of body weight" because you need all that protein to recover from your workouts and increase muscle mass.

But are they blowing these dosages way out of proportion?

I mean, supplement companies who promote massive dosages (I've seen up to 5g/lb of body weight!) couldn't POSSIBLY be trying to get you to consume more of their product so you'll go and buy another tub-o-powder, right?

Fact is, I was labeled the "village idiot" for years from so called "experts" for my statements in my Optimum Anabolics Program where I've said that the body CAN'T use much more than 20-30g per meal.

Even more insane were my experiments where I proved how the body can actually build MORE muscle WITHOUT protein! (Strange but true!)

Well a recent study looked at just how much protein is "enough" and how much is "too much".

Protein Study: How Much Protein Should You Consume?

A group of highly trained athletes consumed one of five different doses following a bout of resistance exercise.

* Og: The "control" group
* 5g
* 10g
* 20g
* or 40g

Following exercise, ALL groups increased muscle-protein synthesis, but the 20g dose produced nearly DOUBLE the amount of muscle-protein synthesis than the control group!

The 40g dose was even higher, but not by all that much. Therefore, it appears that even after resistance training, your body can only USE so much protein (somewhere between 20g and 40g) and then the rest gets burned up as fuel.

Even in Optimum Anabolics, I recommend way less protein than most people take in (1.17g/lb of LEAN body weight) with about 25% of your daily protein requirement taken IMMEDIATELY after training.

By not consuming "too much" protein, your body can focus on burning FAT for fuel instead of the excess protein.

So stop overdosing on protein, will you?

Consume about 20g in 5 meals throughout the day and add a separate 30-40g serving immediately after your workouts to ensure full muscle-protein synthesis when you need it the most.

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.

National TV Show Looking to Feature Healthy Military Wives!

A nationally syndicated health and wellness show is looking for a military wife who has taken charge of her health and lost a great deal of weight since her husband’s most recent deployment overseas. If you’ve lost more than 50 pounds, they want to hear from YOU! You may have the opportunity to share your inspirational story with the rest of the country.

If interested, email nikki@nikkifitness.com

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.

Hard Core: Low Abs Workout

Hard Core: Low Abs Workout

One of the biggest workout requests I get in class and over email and twitter is moves to tone the lower abs. Here are three of my favorites, all done in the same basic position - laying face up on the floor - for quick transitions between moves, and then you can take a nap right on the floor when you are done!

1) Long Leg Lift

Lay on your back with hands palm down on the floor by your hips for support. Extend both legs to the ceiling with knees mostly straight. Lower legs towards the floor while contracting the lower abs (your lower back should not lift off the floor, if it does, keep legs higher.) For an advanced move, take legs a few inches off the floor and raise back to the sky for one rep. For modified move, only lower legs half way and bring them back up. Do 20 repetitions.

2) Hip Hop

Keep lying face up and place hands behind your head. Keep the legs straight and extend them to the ceiling. Flex your feet and use your low abs to lift your hips off the floor to the sky. Return hips to the floor for one rep.

For more intensity, add an upper body crunch so that you lift your shoulders off the ground at the same time you lift your hips. (Be sure to keep looking at the sky and do not drop your chin toward your chest, keep the chin lifted and neck in alignment with the spine.) Do 20 repetitions.

*For extra abdominal toning, after your last rep, hold the hips up at the very top of the move, feet reaching for the sky, and do 10 extra crunches with the upper body, holding the lower body steady with hips off the floor.

3) Criss-Cross

Continue to lay on your back and place hands back on the floor, palms down, next to your hips. Keep legs straight and over hips with feet extending to the ceiling. For level 1 drop legs a quarter way to the floor; for level 2 start half way to the floor; for level 3 start with legs just a few inches from the floor as shown. Once you found your level, separate legs out about 3 feet into a “V.” Bring them back together, crossing your right foot over your left. Separate feet again, and then bring them back together with the left leg on top. Repeat for 20 repetitions.

If you are not ready for a snooze, repeat all the moves again for 3 sets. Either way, you’re sure to wake up sore tomorrow and with flatter, fitter low abs!

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.

Exercise Your Soul!

The reason I love yoga class is that it improves your body as well as your mind and soul. You leave wanting to be more calm, treat people better, and be a nicer person… almost like church!

Part of this comes from something called "PATANJALI'S EIGHT LIMBS OF YOGA."

The American Fitness Association of America, or AFAA (www.affa.com), certifies personal trainers and provides continuing education about many areas of fitness, including yoga. AFFA teaches that Patanjali wrote the Yoga Sutras, and he became one of the best known yogis while popularizing these guideline for yoga practices.

I would like to share with you the first one, so you can start exercising your soul along with your body!

LIMB ONE: THE YAMAS (Things to Restrict) The following five restrictions are meant to clear away negative thoughts and actions to make way for pure and clean living.

Ahimsa
Do no harm. This yama means non-violence or non-injury to oneself and others. This idea is central to yoga, as the focus of yoga is non-competitive. The idea of no pain, no gain, which is sometimes part of the practice of conventional Western fitness modalities, does not belong in yoga. Ahimsa also means using non-violent words, thinking non-violent thoughts and avoiding negative self-talk, such as I'm stupid or I'm fat. Negative self-talk is essentially doing harm to oneself. Ahimsa is the embodiment of honoring oneself and others.

Satya
Do not lie. This yama also relates to self and to interaction with others and reminds yogis to act in complete truth at all times. According to ancient yogic scriptures, the truth cannot bring harm. Being truthful in all parts of one's life creates higher standards and builds loftier character.

Asteya
Do not steal. This yama reminds yogis not to take something that does not belong to them. Aside from tangible items, it is possible to steal intangible things as well, such as another person's confidence, pride or attention.

Brahmacharya
Do not ignore Virtue or Abstinence. This yama is believed by some to be more about virtue than abstinence. It reminds yogis to think of others with love and respect rather than with selfishness and lust. This yama does not demand that every yogi should live a life without a spouse or children and be celibate. This yama, like the others, simply encourages purity of thought and action, in this case, in relation to love and sexual behaviors.

Aparigraha
Do not be greedy. This yama is a reminder not to accumulate unnecessary things. Excessive possessions add clutter to life and bring clutter to the mind and spirit as well. This yama encourages simplification and letting go of materialistic desires and envy. Again, purity of thought and action are emphasized.

Related Articles:
Exercise Your Soul (Part 2)

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.