Archive for October, 2012

Are You Nuts?

Curious squirrel

Thanks to hurricane Sandy blowing through the last couple of days, our oak forest has dropped most of its leaves as well as an overabundance of acorns.  Last year there wasn’t a nut to be found which may have correlated to a blissfully mild winter.  I don’t know what Farmer’s Almanac is predicting this year but if mother nature is providing the clues, my guess is we better be prepared for a brutally wild winter.  While the acorn production may be great for our fuzzy friends, it also reminds us to all go a little nuts this season.

Free Slimnastics Yoga Video!

  • October 30, 2012
  • Spouse Fitness
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Slimnastics Yoga Video

If bad weather has you trapped inside and the gym is closed, or you are stressed while traveling and need a no-​​equipment workout that also soothes your mind, I have a little gift for you: My new free 30 minute Slimnastics Power Pose Yoga Video! In just 30 minutes your mind will get a vacation while your body gets a workout. You’ll get to watch me lead the poses on a Caribbean beach, and flow through the vinyasa workout.

Tactical Firearms Training: Airsoft for Close Quarters Combat

Close quarters combat is essential for effective firearms training, but there are always dangers involved. Accidents can happen when you are using firearms in close proximity to inexperienced users. The solution in most cases is to use airsoft guns rather than standard firearms.

What are Airsoft Guns?

Training with an airsoft gun is the best way to simulate firearms training with real weapons, since these guns are one-​​to-​​one replicas of real guns. They give new users the feel of holding and firing a real weapon, but they shoot plastic pellets at low velocity rather than shooting real bullets. As long as the eyes are protected, there is no danger when firing directly at one another in close combat situations with airsoft guns in play.

Build, Find, or Buying a Pullup Bar Options

Pullup Bar

Here is an emailed question about not having the facilities to do pullups. I have a hard time with this one as I have not been a gym member for nearly twenty years and have no issues with finding pullup bars or even building my own for little or no money. Just use some good old fashioned ingenuity or buy an inexpensive pullup bar system if you need to. One observation too — have you noticed there is NEVER a line in the gym for the pull up bars? There is a reason — Pullups are hard to do — so get crackin’.

Daily Pushups, Pushups, Situps, etc… Why???

Daily Pushups

This one drives me crazy.  Far too often I see this comment followed by the question — “why aren’t I getting stronger in my PT?” This question is about adding PT everyday into a workout program for hundreds of repetitions each day!

“Stew, I have been doing 500 pushups and situps along with 100+ pullups everyday for the past few months. I saw some great increases but now my increases have stopped and starting to turn into decreases on some days I test. What is going on? I thought it was OK to do calisthenics everyday?”

SIRT Pistols: 21st Century Reality Based Firearms Training

  • October 27, 2012
  • Self Defense
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SIRT Pistols: 21st Century Reality Based Firearms Training

Want to take your firearms training up a notch? What about your reality based self-​​defense training? Well, here is the way to do it. SIRT (Shot Indicating Resetting Trigger) pistols are the ONLY readily available and affordable training devices which allow for immediate visual feedback to the user allowing for immediate self-​​correction.

Can a Model Handle Navy SEAL Training?

Navy Seal Fitness

Lauren prepares to take on her toughest challenge yet — training with former Navy SEALs at Extreme SEAL Experience in Chesapeake, VA. No woman has ever completed this training — will Lauren be the first? Find out in this three-​​part episode, launching on October 31.

Join fitness model Lauren Berlingeri as she takes on a crazy new challenge each week. Whether training with the FDNY, tossing axes with STIHL Timbersports legends, or bounding through parkour routines, our fearless host manages to land on her feet with a smile (well, most of the time!).

Legal Self Defense: Should Your Fire a Warning Shot?

Let’s face it…

Our screwed up legal system has practically made it “open season” on decent, responsible gun owners by oftentimes sending US to jail just for protecting our homes and our loved ones.

Legal self defense cases are showing that jusctice is not always served.

Take the case of Dennis Fleming for example…

Earlier this year, Fleming (61), of New Hampshire, returned home to find his house had been burglarized.

Guy Time

Men's Health

Just before my husband, Mark, retired from his stellar military career, we renovated the basement with the intent of creating his man-​​cave.  I must confess that I did have a hand in the decorating so even with the mega high def, big screen tv, surround sound theatre system, pub table, bar, and comfy leather recliners,  you can still find the occasion throw pillow or two — sorry guys.  While men tend to focus less on the little things, there are some details not to be missed when it comes to your health.

Diet Dangers

Diet Dangers

Ever wonder about diet fads like cleanses? Not sure what kind of protein to eat? I recently talked with Fox & Friends about these dos and don’ts as well as weather or not to take fiber supplements, skip meals, and more.

Once you’ve got your meal plan down, work out with me on my DVDs and follow me with my “Move of the Day” on Twitter and Facebook @NikkiFitness.

You are My Density!

So said a fumbling George McFly in a clumsy attempt to invite the lovely Lorraine to the Enchantment Under the Sea dance in Back to the Future.  We all know he meant to say that she was his destiny which would have been a perfect line had he landed it right the first time — some of us girls just love that stuff!  In the end, despite all of his ungainly efforts, he gets the girl and all live happily ever after.  Maybe George was onto something after all especially when it comes to sustaining our suave selves with a denser diet.

Burn 200 Calories with Just 2.5 Minutes of Hard Work

  • October 18, 2012
  • Military Workouts
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If working out for 45–60 minutes a day takes too much mental motivation and time, the trick might be just motivating for under 3 minutes.

According to a new study led by Kyle Sevits’ team from Colorado State University and the University of Colorado, 2.5 minutes of intense exercise, done in 30 second intervals, led to 200 more calories burned by the end of the day. The study looked at men doing 30 second sprint intervals on a bike, with 4 minutes of easy peddling between each interval. They repeated this 5 times for a total of about 30 minutes altogether.

FoodandFitnessPro’s Fitness Trends for 2013

  • October 18, 2012
  • Fitness Equipment
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TRX Trainer

As we work our way through 2012, we have seen certain fitness trends fade (such as use of bulky cardio equipment and long-​​lasting high-​​impact aerobic sessions), and others gain tremendous popularity (like Zumba and Bootcamp-​​style classes). Here is my list of upcoming fitness trends, which I have formulated using my own experience and observations working in the fitness industry, as well as some research.

1) Functional training. The objective of functional fitness is to improve strength, balance, conditioning, and coordination by doing movements that we use in our everyday lives – such as squatting, lifting, bending, and reaching. Functional training programs not only make us stronger and more fit, but help us do real world tasks like lifting our children and carrying luggage or groceries.

Love Your Liver

Liver & Onions

Growing up, I could always tell when my dad was going to be out of town because my mom would make us beef liver and onions for dinner.  My dad hated liver likely because his mother made him eat it on a regular basis because her mother made her eat it — Why? because its good for you,  that’s why!  For whatever reason, it was actually one of my favorite meals.  I know, I was an odd child.  While liver may not be on your menu tonight, perhaps learning more about your liver can lead to other foods you can love that will love your liver back!

No Limits


A few years ago we had the unique opportunity to spend a week doing some pretty extreme sports from whitewater rafting down huge Class 4 & 5 rapids to scaling a 110-​​ft cliff.  The theme of the trip was “No Limits” and since the whole experience was recorded for a video montage, the pressure was on to perform at our peak.   Considering I’ve never been one for heights or speed, this adventure certainly tested my limits.  My takeaway was that I could push myself beyond those limits, face my fears, and accomplish anything I set my mind and my body to achieve.  So my question for you is, “What if you had no limits?”

“Fit for Office” Workout Crosses Party Lines to Burn Calories

  • October 11, 2012
  • Military Workouts
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"Fit for Office" Workout

The presidential election is a month away, and we are only going to get more sick of the candidates’ ads. So why not turn off the TV and take your frustration out at the gym? Towne Sports, with clubs in Boston (BSC), New York (NYSC), Philadelphia (PSC) and Washington, DC (WSC), created an amazingly fun, and amazingly challenging, new “Fit for Office” group fitness class.

I sampled the 55-​​minute election-​​themed circuit class that whips gym-​​goers into shape across all party lines. We warmed up in “The Primary,” then we hit muscle and cardio circuits with equipment like kettle bells for “Swing States,” the BOSU for “Balance the Budget,” battle ropes in “Battle Ground States,” and high steps for “Get on your Soapbox,” on 10 stops of the “Campaign Trail.”

Alluring Avocado

Sliced Avocado

After living in the midwest my entire life, I ventured  southwest after college landing in New Mexico and Texas for a while.  What an amazing adventure not only for my career but also for my taste buds.  Green chilies, salsas, tortillas tantalized.  Breakfast burritos became my morning staple.  Cilantro, cumin and peppery spices stimulated my senses.  My forbidden fruit, however, remained the elusive and evocative avocado.  This fruit, much maligned in the fitness, fat and calorie counting world, is a treasure-​​trove of treats for tongue and tummy.

Kids Count!

Healthy Girl

My nephew, Lorenzo, is 8 years old.  He is, I’m certain, the smartest, best looking and most talented child on the planet. I’m also certain that I have no bias whatsoever, right?  I do know that his health and wellbeing are vitally important to me as I’m sure the nieces, nephews, sons, daughters and grandchildren in your life are as well.  We want all of our kids to grow up healthy, wealthy and wise.  Here are some simple steps you can take to get your kids on the right track for life!

The Eyes Have It

Blue eyed baby

You have gorgeous eyes!  Whether we are guys or gals, it’s a universal compliment, isn’t it?  I grew up in a family where half of us (me, my dad and my brother) have big, blue eyes.  I always answer the compliment with, “Thanks, the color and the inspiration behind them came from my parents!”  Your eyes certainly can say a great deal about your mood, your intentions, your flirtations and, most importantly, your health.

Prep, Prime and Paint

Airman Anthony Kilping preps windowsill

That was my mantra all weekend!  The paint along the window sills of my house has peeled exposing bare wood.  Apparently, the builder, in his haste to get this place sold 14 years ago, neglected to prime the wood properly.  I now have the dubious task of repainting the trim throughout the entire house.  In order to do it right this time, I’m scraping the chipped areas, priming the trim boards, then repainting with two coats of high quality paint.  Its a daunting task but if I want it to last, I’ve got to do it right.  Isn’t that true so many things in our lives from home projects, work/​business ventures, relationships and especially health?  If you want to make it stick, you’ve got to lay the right foundation and the first step may surprise you.