Archive for January, 2012

Anti-​​Aging Workouts!

Anti-aging Workouts

Everyone wants to stay as young and healthy as they can be for as long as they can, and these days there is no excuse. There are many options online, in the gym, at home and outside for working out your body, mind, face and emotions. Countless studies show that keeping a positive outlook, a busy social calendar, and an active body will help keep you out of the hospital and in great shape, no matter what your age.

10 Simple Tips to Make You Stand Out | Running Simplified

Running Simplified

#1 Don’t take training too seriously. If you lose the enjoyment in what you are doing than make the time during your day to do what you love. If you are not running enough than take 30 minutes after work and get in a few miles that you wanted to do in the AM that you may not have had the time for.

#2 Don’t wait for your team, squad or platoon leader to form up a running plan. Ask him or her if you can take charge and take the team out for a run yourself.

#3 Focus on your objectives, not what others want for you. It is YOUR goal, your time and your investment so use it wisely and remember you are the one in control to make the next big jump in your training. If all you are doing is strength work and cross-​​fit than find a time in your day to put in some miles. There are 24 hours in a day, plenty of time to do it.

How to Train for a Marathon | A Military Perspective

  • January 25, 2012
  • Running & Cardio
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It doesn’t matter what time you can run for the distance, the fact that anyone takes the initiative to run one is a champion, period. The marathon is tough, regardless if you have a set time and have trained hard for it or if this will be your first.  I wanted to write a detailed post on some key strategies that can assist you in attacking the classic 26.2 mile distance. I have had a love-​​hate relationship with this race since I began running marathons back in 2002. I ran the 2002 New York City Marathon as a part of an Armed Forces Team that was running for Lung Cancer Research. We were to start in last place, wait for every runner to cross the start line and then, and only then, were permitted to start the race. What happened then, running out of fuel and not hydrating properly, is something that I have dealt with even to this day. Has it happened to you? If it has, you have landed on the right post.

Physical Fitness Motivates, Bonds Afghan and American Women

  • January 25, 2012
  • Military Workouts
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Over the last few years, physical fitness has become a focal point for Airmen readiness across the U.S. Air Force. Here, at the Afghan air force compound, nine female AAF members and one American advisor are also making it a point of emphasis in their military training and daily lives.

What began as an idea, quickly turned into reality after the group of female AAF members noticed a lack of programs geared towards women at the base fitness center. After making several inquiries, the group and U.S. Air Force Capt. Vanessa Vanden Bout, a Force Support Squadron advisor belonging to the 439th Air Expeditionary Advisory Squadron, began collaborating on how to start a regimented fitness program with an emphasis on changing their lives both physically and mentally.

NikkiFitness 100 Push-​​up Boot Camp

I have helped a lot of people with push-​​ups. Some needed to pass a physical fitness test, some wanted to be able to do push-​​ups off their knees, and some just wanted to have smoking arms.

My plan to get anyone to do 100 push-​​ups in a single training session is this:

Get in shape:

If you can’t do 10 push-​​ups on your toes in a plank position, then start doing this routine on your knees, with hands wider than shoulders, so that as you lower, your elbows line up over your wrists like a field goal post formation. Then work up to doing 2 on your toes, and 8 on your knees, then 5 and 5 until finally you are strong enough to do 10 push-​​ups at a time on your toes.


A Proven Training Technique That WILL Get You Racing Results

  • January 24, 2012
  • Running & Cardio
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I spent the day doing military land navigation, than did a 9 mile ruck march (ok, 8.6 miles) back. It was a long day but I kept asking myself on the march home, “what is a training tool I could write about that would really help someone improve”. If you have a goal in mind, if you are military, I touched on this in my last post ‘5 Battle Hardened Ways to Drastically Drop your 2-​​Mile PT Test Time’, than training at your goal race pace is a tool you have to implement. If you have a set time goal in mind. What must you do to run at that pace? I try to keep in mind that visitors to this site may not be runners at all but simply eager to improve their race times.


Focus on what race you want to run, what time goal you have and practice running at that pace.  We all have goals. I am speaking more on time goals but if you have a fitness goal in mind or simply just to go out, have fun, and run a 10K or marathon with no time goal in mind, more power to you. I applaud you. That is something I have longed to do for sometime. Racing, competing and being a serious athlete sometimes takes you away from the pure enjoyment of the sport. As I have grew older (oh how I wish it was the other way around) I have learned to keep the same mindset for training but to relax more.  Your race pace is going to be the most likely effort you can hold for the duration of your chosen distance without going too anaerobic.

Enter the Year of the Dragon

  • January 23, 2012
  • Self Defense
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Today, January 23rd 2012 is the first day of the Chinese New Year. It is the Year of the Yang Water DRAGON.

According to mythology, the beginning of Chinese New Year started with the fight against a mythical beast called the NIAN. Nian would come on the first day of New Year to eat livestock, crops, and even villagers, especially children. To protect themselves, the villagers would put food in front of their doors at the beginning of every year. It was believed that after the Nian ate the food they prepared, it wouldn’t attack any more people. One time, people saw that the Nian was scared away by a little child wearing red. The villagers then understood that the Nian was afraid of the color red. Hence, every time when the New Year was about to come, the villagers would hang red lanterns and red spring scrolls on windows and doors. People also used firecrackers to frighten away the Nian. From then on, Nian never came to the village again.

5 Battle Hardened Ways to Drop Your 2-​​Mile PT Test Time

Servicemembers are already athletes as it is. Running is one of the best activities you can do for your body. You can keep your heart rate up and burn roughly 100–115 calories per mile. The greatest benefit is it keeps your body burning a higher calorie number for a few hours even after you are done with your workout. What I don’t see enough of, at least in the Army, as it pertains to preparing for the PT test, is enough running. Running does become easier and you can learn to enjoy it, if it is part of the PT test you dread. I see many Soldiers who, obviously, have the ability to drop a great deal of time off their 2-​​mile run time but the majority of their time is spent lifting weights and running far too slow to gain any real benefit to prepare for an all-​​out 2-​​mile run. I am a huge advocate for weight lifting and the benefits that come from it. Weights should be incorporated into your exercise plan to maintain a balanced training regiment but lifting for an hour and jogging for a mile and a half every morning is not going to bring your run time down. Here are a few tips I suggest you try.

A Grappling Move to Counter a Double Leg Takedown

Because mixed martial arts have become very popular, the likelihood that you may someday face an attacker that tries to use grappling moves or some kind of UFC/​MMA technique to hurt you is increased (whether they’re actually “trained” in MMA or just watch it on TV).

If you’re unable to counter their attack, grappling moves can become very dangerous.  Once you’re on the ground, an attacker can move in a pound the living snot out of you.  If you’ve ever watched a mixed martial arts competition on TV, you’re well aware that once a fighter is on the ground with his opponent on top of him it’s very hard to escape.

The Best Bodybuilding Supplements for Pre-​​Workout

A good soldier would not begin battle minus the correct ammunition; so why would you enter a fitness center before you have loaded up with the proper nutrients? Drive your workout routines with vitality, recuperate quicker, as well as build muscle by preparing your system with a potent sports supplement mixture prior to your exercise routine.

Zombie Invasion? Tips for Survival

  • January 18, 2012
  • Self Defense
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When you think “disaster” or “emergency,” what comes to mind might be floods, tropical storms, winter storms, hazardous materials accidents, power failures, resource shortages, drought, forest fires, and environmental contamination.

What about zombies?

The Centers for Disease Control and Prevention recently published a blog about what to do in the case of a “zombie invasion.”

Use Caution With New Running Shoe Technology

  • January 18, 2012
  • Running & Cardio
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In 1974, Bill Bowerman, a co-​​founder of Nike, created one of the first modern-​​day running shoes, the “Waffle Trainer,” in an effort to create a light-​​weight shoe that could grip the road.

The shoe launched a revolution in running shoe design and may have triggered the explosion in popularity of distance running throughout the United States in the 1970s and early 1980s. Innovative shoe designs multiplied out of demand for more foot cushioning and motion control as people from all walks of life took up running. Shoe mid-​​foot arch construction grew rigid, and heel cushion material was heightened to correct running form and, presumably, prevent injuries.

The Importance of 911 to Self Defense

911 was a perfect example of an asymmetrical attack, which is how most attacks against humans occur. The terrorists were devious, used stealth and surprise, intimidation, and were able to commit one of the biggest atrocities in History, a small group bringing the greatest country in the world to its knees.

This has direct relevance to self defense because this is how most predators operate. Look at a lion, one of the most successful predators on earth. Lions must use stealth and surprise to ambush their victims. They don’t fight fair. They attack in an asymmetrical manner. If they didn’t they all would have died off long ago. Even the mighty crocodile slithers in unseen beneath the water surface to snap at his unwary prey before dragging it down in a vicious death roll.

So it is with human predators.

Staying Fit: Beyond the New Year’s Resolution

MARINE CORPS BASE CAMP PENDLETON, Calif.  — It’s that time of year again, when we all promise that with the New Year will come a new and improved version of ourselves via the infamous “New Year’s Resolution.”

Most New Year’s resolution abiders swear to stick by their new routine, especially when it comes to staying fit or getting back into shape. However, as the year trudges on, those resolutions seem to fade as quickly as they began.

2012 Fitness Trends That Are Good to Last!

Fads and trends different, and I am here to help you navigate those New Year Resolutions. You won’t see the Shake Weight here (fad) but you might be able to see your toes past your belly if you check out some of these NikkiFitness Fave 2012 trends and the national TV segment I did about them on Fox and Friends:

An Urban Survival Trick vs. “Zombie Hordes”

It’s a running joke in zombie movies…

A live person sees the zombies coming and begins to shuffle around, acting as the zombies do.

Pretty soon, the monsters ignore them, and they can go about their way in peace.

The same is true of angry, rioting crowds during a disaster or a “collapse” of civilized society.

You see, as conditions of a crisis worsen, stomachs start growling and tempers begin to flare.

Sure, we’d all like to think that during a disaster, our fellow citizens will all work together to help one another, right?

Is Your Shampoo Causing Low Testosterone?

Many men are concerned with how to overcome low testosterone.

Did you ever think that a key factor may be located in your shower?

You see, hidden deep within all those words you can’t pronounce on the ingredients label of your shampoo bottle is a host of chemicals known as “xenoestrogens”.

These are synthetic forms of the female hormone estrogen but, unlike natural estrogen, these chemical-​​based “mutant estrogens” are very difficult for your body to dispose of.  Instead, they’re trapped away in your fat cells and disrupt the natural balance of male hormones, literally transforming men into women (no kidding!).

Motivating Strategies to Make Lasting Changes

Now that the New Year is under way, many of us are thinking about our goals for this year – health-​​related and otherwise.  Maybe you told yourself, “I will work on eating healthier or getting to the gym more after the holidays are over”.  Well, the holidays are over and it’s time to turn those thoughts into actions.  Remember that motivation is paramount in making lasting behavior changes.  Think about what it is that motivates you to make changes – whether it is to look differently, feel better, or to improve an aspect of your health.

New Year, New You? Dominating Your Fitness High Ground

So, it’s that time of year again! The New Year is here and you’re beginning to realize the holiday parties and eggnog have taken their toll on your waistline. Or maybe you’ve just been suffering from too many hours in the office and too few hours in the gym. Never fear! The New Year is all about making a fresh start and setting out to reclaim your sleek physique. After all, it’s tough to dominate your high ground when you’re too busy holding down the couch.

Arm Yourself With the Ultimate Weapon

I’m often asked “What protection tool should I arm myself with?” After a few qualifying questions I might answer: a Kubotan key chain, a Comtech Stinger II, a Tanto folding knife, OC Spray, a Glock 21, Saiga 12 or Ak-​​47. What I really want to say, even though many people are not open to it is; You should always arm yourself with the ultimate weapon: AWARENESS.