Tone Wings, Thighs and Six Pack
Want to keep those Thanksgiving feelings of gratitude into the December holidays while revving up your fitness resolution early? Try my no-equipment Slimnastics gratitude yoga flow that tones your wings, thighs and 6-pack too. (Get the FULL workout from my Slimnastics book and DVD – you can do it anywhere holiday travel takes you!)
Focus-Taking a moment to breathe deeply will allow you to focus on thankfulness, one breath with one movement, inhaling gratitude, exhaling a smile. Do a few sun salutations for a warm up, then follow this flow 5–8 times per leg, alternating each side. While in warrior III, focus on gratitude for strong legs, in chaturanga, focus on gratitude for arms that work and can hold you up, engage your abs to lift hips into down dog. In down dog, remember that if the world turns upside down, it offers contrast and another view. Down dog is also anti-aging and works your upper back while perfecting your posture. Give thanks for your age, and all you’ve learned. Your good health and all the loving people who have come into your life.
Want to work your Wings and Thighs before Thanksgiving? I’ll even add in a six pack for the football games!
Here’s how — take your favorite old-school, go-to moves like the squat and the plank, and give them a fitness makeover mu adding multitasking muscle moves that work your whole body at the same time!
Improve the Move by Watching these free video demos.
I see lots of no-nos around the gym and hear about them with my personal training clients and twitter followers. Sometime, you don’t realize you might be getting in your own way. Reach your fitness goals faster by ditching these not-so-good moves:
1 — My biggest thing– if you can read, your workout isn’t hard enough. Ditch that magazine or book and sweat like crazy to your favorite tunes. If you love a story, get an audiobook. Don’t dilly dally. Kill it. Sweat is fat crying. Work “Harder, better, faster, stronger” -(my favorite fitness song.)
2 — Shorter and more intense. People looking to lose weight or maintain a fitness routine sometimes rely on long runs/bikes/eliptical machines at a steady state. Cardio is great but you’ll burn more if you add intense intervals and shorten your time. Better yet, multitask your cardio workouts but doing plyometrics, cardio sculpt classes and videos, and do weight training circuits with your cardio.
Are lunges your favorite move?
Each season I try the hottest new products to review. Some not so good, some fantastic. Check out my top 5 items that made the cut for Fall 2013 NikkiFitness Faves!
A Step Up From Treadmills: I am a huge running fan, and I also cross train with plyometrics and cardio sculpting class. I found a way to do both – at home when its raining or snowing, or just to cold to hit the trail or the gym. For nearly 30 years, the StairMaster StepMill has been called the toughest workout in the gym, but they never had a home-sized machine. Now, the new StepMill 3 is compact. It’s small footprint takes up less room than other cardio machines and moves easily on built-in wheels.
Do you have a favorite fitness move? Something you add to almost every workout?
Lots of people love squat, lunges, plies, planks, crunches, jumping jacks and burpees and do them almost automatically, without much consideration of how to improve the move, and reach past their fitness plateaus.
Recently, I went on Fox & Friends to give your favorite fitness move a “Multitasking Makeover” by adding arms/abs/balance challenges/weights or cardio plyometrics. Check out the video or follow the instructions below. For more moves, follow me on twitter and facebook @NikkiFitness where I update with an #ImproveTheMove #Moveoftheday each day. My Improve The Move book and DVD will launch in 2014.
Our Bodies are “ready for some football” now that summer vacations are over! We drafted fantasy teams and now it’s time the get a fantasy body, the way the players do. Here’s a video segment I did on Fox &
Friends during the real NFL draft with plyometric muscle and cardio moves like:
–Booty Ball Biceps
–The Line of Scrimmage
Try these football themed routines now that the season is about to start, and kickstart your muscle burn!
People work out to be slim, sexy, healthy and built, but what about working out to survive? I always tell personal training clients and group fitness class participants that we do push-ups so that we have the strength to push someone or something off of us in case of danger; that we run and perform cardio intervals so we can sprint away from any situation.
This week I had the chance to see fitness strength combine with self defense techniques when former WWE Diva Champ turned self defense expert, Eve Torres, visited a gym in New York. I had taken other self defense classes in the past, and they involved a lot of eyeball, adam’s apple and groin strikes. This class was different.
Eve is one of the stars of Investigation Discovery’s new show Surviving Evil debuting Wednesday, August 28th, 10/9c. In anticipation of showing the world how ordinary people survived extraordinarily evil situations, Torres taught several free survival classes at New York Sports Club (NYSC).
We hit traffic more than we hit the gym sometimes, so why not get a little workout with these 6 moves while sitting still behind the wheel? Whether on your way to work, or heading on vacation, this traffic workout will at least get your blood flowing, provide a stretch, and burn a few calories instead of wasting time.
Trainer’s tip: for safety, do these only in stand-still traffic, not while moving at a slow rate. You need to pay attention to the road first and foremost! You can also do this while waiting for your family to finish up at the rest stop! You can also do many of these moves as a passenger or on a flight using your tray. For a more intense travel workout, download the NikkiFitness Fit Travel Workout video (Amazon.)
We’re all guilty of succumbing to our food desires, especially when it’s a holiday. Maybe you felt like having ‘just one more’ margarita, hot dog, brownie—or whatever unhealthy pleasure was calling your name. Sure, you only live once, but it’s important to give your body a rest from the junk-fest.
Luckily it’s a new day, and you can drink green tea, eat like a vegan, and do detox yoga poses to get yourself back on track! Here are four of my favorite yoga twist poses that I add to my Slimnastics Yoga Flow routines whenever I’ve been naughty. They’ll wring out your organs and intestines to promote digestion and toxin removal and help cleanse your body (and soul).
To get in shape for summer, everyone focuses on booty and abs… now that summer is halfway over, it’s time to re-focus, on those arms.
Triceps are a trouble spot for most, so I created a free how-to video on KnowMore.tv so share some of my multitasking toning moves that save time. For the entire workout, check out my Slimnastics video.
Here is a free sample video with 4 moves that men and women can both try, because they ditch the typical French Press and Kickback to get more creative. Sleeveless shirts and dresses are worn more than bathing suits anyway, so get rid of those bat wings and get armed while summer’s still here!
The Royal Baby is arrived today, and It’s a boy! By Labor Day, Princess Kate will probably cleared to work out and enjoy a more active life with the tiny tot.
Whether you are expecting, or recently had a baby, here to help you get back in shape are three pre and post-natal workout articles and TV segments I did recently: on Live! with Kelly and Michael, KnowMore.TV, and for Fit Bottomed Mamas.
These all show the moves I did either while pregnant, or after my little personal trainer was born. Once I had a baby, I didn’t want to squeeze my workouts into the few minutes my baby was napping, so I created a workout video with my baby, that YOU can do in 15 minute increments throughout the day with yours. This way, you can save his or her nap-time for your naps, showers, cleaning the house, or relaxing and watching coverage of the Royals.
Whether you are trying to get rid of un-tonned “bat wings” or just looking or well-rounded multitasking exercises to tone arms, abs and legs, try these three workouts that take the traditional French Press, Triceps Kick-back, and Push-up to a whole new level.
I created a free quick video for KnowMore.TV but you can get the 30 minute workout in my Booty Camp DVD.
You’ll see challenging Triceps Push-ups, my “Wings, Thighs and a Six Pack” move and Skull Crushes for arms and glutes.
Add 20 reps of these moves in 3 sets to your summer fitness routine and you won’t be sorry.
Remember…“I wish I didn’t work out today” said no one ever!
Fitness, fit it in! Nikki
Weddings this summer?
If you are having your dream wedding, in the bridal party, one of the parents, or just want to look and feel great on the dance floor, I have the workout for you.
My 30-minute Destination: Wedding Workout DVD moves include fun names and not-so-funny killer moves.
Plyometrics and multitasking muscle moves tone your body all over while the cardio intervals slim you down by getting rid of any fat covering up those chiseled areas.
Check out a free demo 5 minute demo I did for KnowMore.TV and kick-start your walk (or strut) down the aisle.
Fitness — fit it in this summer!
Feel and look great this summer from what you eat, to how you sleep and what you wear with my new NikkiFitness Faves!
SUMMER CLEAN EATING
Gardein – Why spend an hour chopping and cooking when you can spend 30 minutes working out and 30 minutes showering and getting gorgeous for dinner? When I don’t have time for a workout and a home-cooked meal, I go for these great-tasting, meat-free protein options for people looking to live a healthier lifestyle. If you are trying to limit your red meat consumption, and include more fat-belly fiber in veggies, try these quick meals. They are low-calorie too. Find them at a grocery store nearby by visiting www.gardein.com and putting your zip code into their handy store-locator.
Summer can be a nice break from every-day life, but that also means traveling, which can hurt your workout. I recently did a sample routine for the June issue (on stands now, pg 72) of Women’s Health Magazine. It’s a “No-equipment-needed 15 Minute Body-Weight-Shape-Up” for when you are staying in a hotel, flying through airports, sitting in traffic, and trying to stay on track with your fitness routine this summer. Summer fitness is especially important with beach season and bathing suits that show so much skin!
Editor Caitlin Carlson wrote about my book and DVD called The Slimnastics Workout , “This equipment-free body-weight routine, created by Glor, combines plyometric and cardio moves (think jumping and kicking) with ones that improve your balance. You’ll burn calories while building strength, flexibility and stamina.”
Ever take a few days off from the gym that turned into a week, then two weeks, then a month? By the time you mustered up the motivation to go back, your body had to start from scratch. You felt sore muscles and fire in your lungs from lack of endurance, and it had you cursing your workout instead of enjoying it. The only reason you pushed through was the pounds packed on around your middle and the giggle in your arms that you just couldn’t live with.
Avoid this scenario and don’t take a vacation from your workout just because you are going on vacation. On my last trip, I ran four miles, took a spin class the next day, did yoga outside the next, worked out to a DVD the day after, and so on.
My Fit Travel Workout DVD was shot around the world to prove you can get a workout anywhere, and my tips include wearing your sneakers on the trip to save packing room, and doubling your pajamas as workout clothes (sleep in your leggings and tank top then work out in them the next morning.) Once you have the gear, do these three things…
Multitasking is the way to save time and lifting is the way to sculpted arms. If you don’t have a lot of time, my 6 count combo move will hit your biceps, triceps and shoulders simultaneously! Bonus exercise — adding a squat targets quads and gluteus too! All you need is a pair of weights heavy enough for you to lift 15 times and feel challenged. I use 12 lbs weights.
Here are some photos from a segment I did on WCBS The Couch in NYC.
Mother’s Day Workouts To Put Your Health First
Military Spouse Appreciation Day is Friday, May 10th. If you live near or are visiting the NYC area and want to be on national TV, email firstname.lastname@example.org. Fox & Friends is doing a segment with my Military Wife Workout DVD, and if you participate, you get one for free after the show! (Get more info on the 30 minute multitasking toning and cardio workout at http://www.nikkifitness.com/dvd-military-wife-workout.php)
If you are ceelbrating Mil Spouse Day and Mother’s Day this weekend, but can’t join me in NYC, here is a Fit Minute workout you can try to put your health first while being pampered this weekend (even if just for a few minutes).
I recently did a prenatal workout from my (Baby Bootie Camp DVD i shot with my baby) on a NYC show called The Couch. Here is a link to the video so you can try this move. It is save for any trimester (works abs when you can lay on your back anymore), works your back, arms, balance, core, chest and more. Its also a great move to include in your every day workout if you are not with-child. It supports good posture, and tones your back and abdominal muscles. I do it every week.
If you’ve been busting your butt on the treadmill over the last few months and need a change of scenery, it’s time to head outdoors and hit the pavement running! Here are a few tips that’ll prep you for the differences and help ease the transition.
Upgrade your running shoes. You don’t want to run on a road in worn out shoes and end up hurting from shin splints. Upgrade your shoes by going to a store where they watch you run. One of my favorites is Fleet Feet. I first discovered them at their Syracuse location and still go back on my trips from NYC. They just suited me up in the new Boost shoe by Adidas. My run feels lighter, which is critical when going from the treadmill to tougher outdoor routes where you deal with different types of terrain and weather patterns.
Train first. Because jogging outdoors is generally more intense than the belt assisted forward motion of the treadmill, you need to train your body to adapt. Instead of jogging 6 miles per hour at an incline of zero, you should reduce your speed and increase your incline. When you bring your speed down to 5.5 and run with an incline of 2–3, it will simulate running outdoors where you’re the one who pushes the ground away under your feet, not the machine.