Archive for January, 2011

New Military Wife Workout DVD for Special Occasions

  • January 31, 2011
  • Spouse Fitness
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Military Wife Workout DVD

You’ve done the NikkiFitness Military Wife Workout DVD and have lost weight, toned up and shed inches. Are you ready to amp up your workout with a more intense version? Perhaps you have a Military Ball on the horizon, a wedding, or a reunion with a returning soldier. Add to your fitness arsenal with a new workout DVD from NikkiFitness.

Moves target the five body parts that see the spotlight the most, and hits each one 3 times in a row for total burn and firming. Triceps, biceps, chest, shoulders, back and calves tone time and time again, then the cardio intervals slim the fat to let the toned muscles shine through.

Motivate Me to Lose Weight! Part 2

  • January 31, 2011
  • Spouse Fitness
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Mr. Hill was my 10th grade advanced placement economics teacher many years ago in a small farming community in California where I grew up. The laws of economics in his world were simple: The Handy Dandy Guide (HDG). Mr. Hill would pace the front of the class shouting his mantra, “It’s simple people,” his passion for the subject evident, “two and six of the Handy Dandy Guide!”

One might begin to wonder if this seemingly bristly man was up to something. Nearly twenty years later, I’m posing the same ideals to a different audience. “Two and six!” According to the National Council on Economic Education, the second and sixth principles of economics are:

2. All choices involve cost.
6. The consequences of choices lie in the future.

Go Back to School with “Practice” Workouts

  • January 27, 2011
  • Spouse Fitness
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I was a cheerleader in college at Syracuse University, and never had to force myself to go to the gym, because we always had “practice” where I just had to show up for several hours with my best friends and do stunts (plyometric muscle builders), push-​​ups for when the team scored during games, and all the choreographed fight songs and routines (cardio).

After school I needed another fun and social forced workout like PRACTICE, so I became a group fitness instructor and later a trainer. Now I live in NYC, teach at gyms here and have a line of 7 fitness DVDs.

My latest theme of group workouts brings me back to college and sports. I do basketball, football, baseball and track drills! I even have a fitness playlist with fight-​​songs and game-​​day favorites to get you in the mood (get it at http://​www​.nikkifitness​.com/)

Do You Really Need That Protein Shake?

How many times have you read in a fitness magazine or website that you should be loading up on protein in order to gain muscle mass and/​or lose weight? Do you swear by your daily protein shake to carry you through your workouts? Are you worried that if you ate only real, wholesome food throughout the day and missed your protein bar that you would feel incomplete and your waistline would start expanding?

As I work with clients on weight loss and building lean muscle mass, I regularly come across many of the above attitudes about protein. We can’t read or talk enough about protein – how much we eat, how we like it prepared, which protein shake is the best, and how can we make it with just the right ingredients to make it delicious. Protein is all the rage in the fitness and weight loss worlds – and for good reason. It is one of the key nutrients in the diet. It helps us to move, build and repair muscle, stabilize blood sugar levels, and is a necessary component of enzymes and hormones in the body. But how much do you actually NEED? Keep in mind that any excess calories you consume will turn to fat. Therefore, if you take in more protein than your body needs, it will be stored as fat –defeating your weight loss and muscle-​​building efforts. Most people eat much more protein than their bodies require, even for an avid exerciser. So let’s take a minute to figure out how much you actually need.

Get Fit for the Superbowl!

  • January 26, 2011
  • Bodybuilding
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Teammates, with the Superbowl around the corner, it’s time to grab your Perfect Pushups and start knocking them out as February 6th gets closer.

Get your teammates prepped and position food and drink strategically as you knock out pushups during the SuperBowl. It’s fun, easy (unless your team goes on a scoring rampage!) and rewarding!!! Anyone got another contest in mind? Post it at the Perfect Fitness Facebook page.

How to Knock Someone Out With One Blow!

So, you’d like to know how to knock someone out cold with just a single blow?

When it comes to ending a street fight as quickly as possible, nothing is more effective than a headbutt (or as they refer to it in Scotland, a “Glasgow Kiss”).

By smashing the crown of your head against your enemy’s face, you’re essentially taking advantage of your body’s most effective weapon in order to strike your opponent on their body’s most vulnerable part.

What many people don’t realize however is that the common way in which a person delivers a headbutt is far from being the most effective way it can be delivered.

Let me elaborate.….

Post-​​Workout “Super Food” to Gain More Muscle Mass

Muscle Growth

I’m not sure how to tell you this but…you’re losing muscle.

It’s not your fault really, but your taste buds are betraying you and are holding you back from getting insane muscle growth from your workouts.

You see, food conglomerates have dumped loads of salt into all of our foods.

In fact, even a lot of the meat you get in the grocery is “plumped up” with injected sodium to make it look bigger, weigh more, and even cost more!

And although you do need salt in your diet, too much of it causes your body’s potassium levels to take a nosedive.

“So what?” you may ask.

Traveling? Take Your Workout With You

  • January 18, 2011
  • Military Workouts
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Workouts on the Road

It’s a new year. We are back to work, with resolutions in mind. But what happens when work and life takes us somewhere where there are no gyms? If traveling is part of your job, don’t let it derail your health. I recently did an interview with AOL Small Business about staying fit on the road. Here are my tricks and tips for bringing your workout with you. You can also visit NikkiFitness​.com for no-​​equipment needed moves, and my 30-​​minute Fit Travel DVD.

Be S.M.A.R.T. About Your Health Goals

  • January 18, 2011
  • Diet & Nutrition
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SMART Fitness Goals

January is the start to a new year, and many of us view this month as a new beginning.  We think about where we have fallen short in the past, what obstacles we have overcome, and set our sights on some new and exciting goals. Resolutions are not likely to become realities unless you take the time to make a plan about how to achieve them.  Whenever you set goals about your health, think S.M.A.R.T.! You are most likely to be successful if you set your goals according to this acronym.

Interview with UFC Fighter Mike Swick

Photo: Ultimate Fighter Championship fighter Mike Swick demonstrates various moves used to submit opponents at an undisclosed location in Southwest Asia on April 04, 2010.

Recently the Fightlife TV crew visited American Kickboxing Academy in San Jose, California, home of the current UFC Heavyweight Champ, Cain Velasquez, and perennial welterweight contenders John Fitch, Josh Koshchek, and Mike Swick. Mike was busy getting ready for the UFC’s Fight for the Troops event on January 22nd, 2011. We were treated to Mike and John going toe to toe for several rounds of sparring, hitting the pads with their striking coaches and grappling with Strikeforce fighters Daniel Cormier and Herschel Walker. After the workout, we talked with Mike about his relentless pursuit of fighting excellence, and his tireless support of the troops. He’s been to 9 countries on tours of bases from Germany to Iraq, taught MMA seminars and been out on the shooting range with soldiers. I ask him about his tours and what he finds most impressive about the men and women of our fighting forces.

Are you a Vet who Wants to be a Vetrepreneur?

  • January 12, 2011
  • Spouse Fitness
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Calling all Vets! Get direct coaching, mentoring and success tips from six successful vetrepreneurs. Enter the Vetrepreneur Success Intensive Contest for a chance to win one of 6 slots.

I’m a proud former Navy SEAL and the co-​​founder and CEO of Perfect Fitness. You may know me as the inventor of the Perfect Pushup. January 2011 is a time for new beginnings so if you know a veteran who wants to become a vetrepreneur, tell him or her to check out this opportunity. Larry Broughton is the vetrepreneur behind this conference (January 27/​28th in Los Angeles) and he and Kelly Perdew and Gunny Ermey will be among the “Fire Team” coaches.


5 Tactical Tips to Survive a Home Invasion

Are you aware that you’re eight times more likely to be involved in a home invasion attack than you are to be involved in a house fire? When intruders enter you house forcefully, whether for the thrill of it or to rob you and take your family hostage, this is considered to be a home invasion. Don’t make the mistake of thinking home invasions only take place in high crime areas. There are stories of home invasions taking place in suburbs and rural areas. These attacks are more common than most people think. Now is the time to plan a home defense strategy that will keep you and your family safe if you’re ever faced with a violent home invasion attack.

Wicked Fast 3-​​Minute Shoulder Routine!

  • January 7, 2011
  • Military Workouts
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Shoulder Workout

Wicked Fast 3-​​Minute Shoulder Routine For More Muscle Mass!

Tired of the same old shoulder routine and want to try something different?

Check out this fast and effective advanced technique that will leave your shoulders ready to rip right through your skin…

“Lose Weight, Feel Great” Weight Loss Challenge 2011

  • January 7, 2011
  • Diet & Nutrition
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Weight Loss Challenge

With Shana Maleeff, MA, RD, ACE-​​GFI – Your Dietitian, Fitness Professional, and Health Coach

Happy New Year! If you’re like most Americans, over the past couple of months you said to yourself countless times “I will get back on track as of January 1st” or “I’ll allow myself to enjoy the holidays, but starting in the new year I am really going to focus on my health and weight loss”. Well, it’s that time! There is no more motivating time than the New Year to focus on your personal journey towards better health. Each year is another chance to start anew, with a fresh outlook on life, and a clear perspective on what you want to accomplish.

Pull-​​ups: Want to do More – But Man They are Hard!

  • January 5, 2011
  • Military Workouts
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The Pull-​​up is the great equalizer when it comes to hard exercises to master. Questions from how to do more, how to do any, how to ace pull-​​up fitness tests come in all the time. Over the years, we have created and used many workouts (like the ones below) to improve pull-​​ups, but one of the first elements you should consider before doing pull-​​ups is: How much do you weigh?

I had an email the other day from a 30 year old man who is 270 lbs and can do 9–10 pull-​​ups. Naturally, I am impressed because when I put on a 60-​​70lb vest or back pack and try to do pull-​​ups (I weigh 200lbs), I cannot perform but 1–2 pull-​​ups and I can do 25+ NO KIP pull-​​ups on my best day. But, he is not happy with that performance and asks,

“Stew, I can do 9–10 pull-​​ups, but the second set drops to 4–5, and the third set drops to 2–3. Do you have any recommendations to build up my overall numbers as well as my workout sets?”

Strategic Thinking for Survival

It’s usually no more than planning ahead, but it’s worth considering how strategic thinking could be used by you to avoid situations that could put you or your loved ones at risk. Prepare for the worst, hope for the best, and as M used to say to James Bond: “Always have an escape plan.“

Self Awareness for Training

“Until you know what you do, you cannot choose to do otherwise.” Moshe Feldenkrais.

Self-​​awareness is a necessary basis for improvement in any skill. Some of us are in constantly monitoring ourselves, while others of us can go along content to be less acutely aware of how or why we might behave in certain ways. Teachers, trainers, coaches and team mates play a critical role in developing self-​​awareness. They are the outside observers that perceive and point out behaviors to the student has that he or she is not yet aware of.