Archive for the ‘Military Workouts’ Category

#Fitnessfail to #Nikkifitnessfave Trends and Seasonal Fit Fixes!

  • July 2, 2015
  • Military Workouts
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Workout corset

Whether they are new trends or seasonal fitness problems, you can turn these #Fitnessfails into #FitnessFaves

Sunglasses: the Over“looked” Workout Equipment!

  • June 25, 2015
  • Military Workouts
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Nikki wearing sunglasses

National Sunglasses Day is Saturday, June 27!

Rock and movie stars have the right idea after all! You should be wearing your sunglasses more often, and not just after a rough night out or to hide that you didn’t have time for makeup before school drop off… they should be a critical part of your outdoor workout ensemble!

Walk Your Workout: June 19th is National Flip Flop Day!

  • June 18, 2015
  • Military Workouts
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Flip flops and Anti-Aging Walking Workout DVD

You’ve heard the saying, “Sitting is the new smoking” and that “sitting disease” can make you sick in many ways. Recent fitness studies even show that skipping a scheduled sweat session, and instead, walking and standing for most of your day (yes, without a workout), is better than making time for a tough workout and then sitting at a desk, car or couch the rest of the day.

Anti-​​Aging or Injury Recovery: Walking Workout

  • June 12, 2015
  • Military Workouts
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tri-kick-lunge-back-featured

If the thought of workouts make you want to cry, cheer up, because walking might be all the exercise you need to combat obesity, diabetes, perimenopause, menopause, hypothyroidism, and even osteoporosis.

Spring Fitness Product Review: Work your way from winter to summer with these healthy products that are NikkiFitnessFaves!

Kiss My Face 2n1 Tropical Coconut Light Moisturizing Air Powered Spray

Dress, walk, eat, cook, and moisturize your way from winter to summer with my Spring Products that pass the #NikkiFitnessFaves review! They make you look good, feel good and are all-​​natural to put spring in your step for many years to come!

Will Inflammation Knock You Out?

TKO

It’s a well-​​known fact that grandfathers do no wrong.  They can fix anything and know everything, at least in the eyes of their grandchildren.  I was certainly no exception.  My grandpas were as tough as nails and always pushed me to be the best I could be.  “Grandpa T” was a police officer and a former boxer.  He had a speed bag in the basement and I remember watching with wide-​​eyed fascination as he pummeled away on that bag, not missing a single shot.  Apparently, that wasn’t the case for Manny Pacquiao in his bout against Floyd Mayweather.  Rumor has it that inflammation from a shoulder injury may have knocked Manny out before he even entered the ring.  Is inflammation keeping you from your best shot?

Warriors Healing and Wellness Event

  • April 23, 2015
  • Military Workouts
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Warriors for Healing

April is National Stress Awareness Month and May is National Military Appreciation Month as well as National Meditation Month; making it the perfect time for some expert tips on ways to manage stress and the powerful benefits of meditation and yoga.

Invest in Rest

U.S. Air Force illustration/Staff Sgt. Brandon Shapiro

After a very long day of appointments, phone calls, presentations and emails yesterday, I finished my last meeting at 8pm only to be met with a 90 minute drive home.  Now, I’m not complaining since my work is devoted to veterans especially the Travis Mills Foundation.  A long day worth every minute when it positively impacts veteran families.  Even with purpose and passion, full schedules can still take their toll on our health.  If you find yourself overworked and overloaded, your best Rx may be a prescription for rest.

hiit the game

The Top 13 Reasons Why You Need to Start Doing Bodyweight Exercises

I’ll admit it; I am hooked on bodyweight exercises. I have been working out for 2 decades, rotating through dozens of different workout fads, but one aspect to my workout programs that have always been consistent are the use of bodyweight exercises.

This article was authored by Sergeant Michael Volkin, inventor of HIIT the Game now on Kickstarter –the most fun way to get fit!

Listen to Science, HIIT Will Transform Your Body

HIIT the Game

Fitness fads come and go, but this new fad called High Intensity Interval Training (HIIT) might be here to stay.

HIIT uses a combination of quick intervals of intense exercise and short recovery periods to increase your heart rate, burn fat and work muscles in a short amount of time. In fact, HIIT is becoming the go-​​to training method for many professional fitness instructors. The allure lies in the ability to complete an entire workout in less than 20 minutes and burn fat. In fact, this type of training burns more fat than a regular 45 minute cardio session since it keeps your heart rate up and gives your metabolic rate a boost.

NikkiFitness Two-​​Week Resolution Kick-​​start Plan!

  • January 2, 2015
  • Military Workouts
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Slimnastics

It’s here. 2015. To make sure you can accomplish your strength, cardio, toning and weight loss goals (not to mention those awesome, feel-​​good endorphins), follow my plan.

Heavy Hump Day (Workout #26)

zpp2

Here is the 26th favorite workout of the week posted on the Military​.com Fitness Forums.

During the winter cycle, we start to add in more heavy lifting workouts but we always like to keep with the “heavy weights of the PT exercise world” — the pullup.  You can also add in some weighted pullup sets if you prefer.  Here is a fun cycle of building up to near 1 rep max level weight in the following lifts:

NikkiFitness Faves: Winter Workout Holiday Gift Guide 2014

  • December 8, 2014
  • Military Workouts
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Nano Foot Roller

Kick off fitness resolutions with holiday gifts from head to toe and hydration!

Weight Cycle Spartan 300

IMG_0611

Here is another way to build a Spartan 300 but with a weighted version of exercises in five different categories to get a fullbody workout:

Here are the movements of the body that when arranged like this insures a full body and balanced workout:

Push — Pick bigger movements like bench press or military press /​ some push press too.

Pull — Do weighted pullups, pulldowns, heavy rows

Leg — Exercises with moderate weight like squats, lunges, leg press

Full — These are more dynamic movements like dead lift, power clean, hang clean, thrusters, but easier versions too like the MJDB — multi-​​joint dumbbell exercise.  (Take out the tricep ext if weight is too heavy)

Abs /​ Core — Mix in plank poses per cycle as well as weighted abs exercises.

Beyond the Bird

wildTurkeysCrabOrchard

With the Thanksgiving holiday upcoming, chances are you’ve got a lot on your plate to do, that is, before you have a lot on your plate to eat!  For most, Thanksgiving is a great time to get together with family and friends, eat too much, and move too little.  While I don’t begrudge your well-​​deserved R&R, taking too much time off from your workout regimen and healthy eating habits can take its toll.  Fortunately, there are some simple steps you can take to stick with your program, keep inflammation at bay, and reduce injury.

Turkey Day Workout

pullbarladder

Enjoy a fun and effective workout the morning of Thanksgiving whether you are at home or travelling.  Here is one of our training group favorites to burn some calories and not feel horribly guilty for eating most of the day and sitting on your butt watching football.

If you cannot find a place to train or travelling out of town on Thanksgiving, here is a fun one you can do just about anywhere:

- Find a place to do pullups (local playground, monkey bars, park, build your own, use the TRX)

Mix in some running or rucking intervals into a big PT day.  We like to mix in several 1 mile runs so you total 4–5 miles of running mixed with as many rounds of pullups, pushups, abs, squats, lunges as well.

Oh My Aching…

Marine Staff Sgt. Daniel Kachmar

We just put the finishing touches on our latest project…a custom-​​built bar made out of reclaimed barn boards, posts, and a massive slab of live-​​edge pine as the bar top.  Mark can now boast that he has an official man-​​cave!  The project required a lot of mental energy and more than a few trips up and down the stairs to get it done.  In the end and by some miracle of construction and design prowess which comes naturally to neither of us, everything ended up level, plumb, and square.  No small feat when you’re dealing with 100+ year old lumber, a tile floor and unskilled labor!  The keys to our success were patience and preparation.  Those qualities rarely translate to others areas of my life especially when it comes to working out.  If you find yourself diving in too fast, you may be surprised by the latest research.

Workout of the Week (#21)

Combat Swimmer Stroke

We developed a new workout this week using a theme often used in the swimming workouts by making pyramids of the following distances:  500, 400,300,200,100.   Check out the adjustment to exercises and reps:

Warmup with burpee pyramid run:  1 burpee — 50m run, 2 burpee — 50m run, …3,4,5…stop at 10 = 55burpees

Stair crawl — (up /​ down 1 flight in bear crawl mode)

How To Build Bigger, Stronger Pecs Using Functional Exercises

  • November 6, 2014
  • Air Force Fitness
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strong chest

One advantage of being in the military is having a fit body. But you can’t look buff without big pecs, so whether you’ve hit a plateau or you haven’t been focusing on your chest at all (tut tut!), this is a workout to help you work your chest region and get bigger, stronger pecs.

Periodization — Do I Need it?

Top fitness concerns for men

Here is a short but sweet question that requires a fairly lengthy answer to do it justice.  Periodization is nothing new to fitness and the training world, but it is one of those things that people have a hard time applying to their fitness program.  Here is the email question:

Stew, I am in my mid 40’s and have been doing roughly the same thing for more than a decade (run, lift, and some PT) – seems to be working for me.  I read about your periodization concept.  I think I understand the basics but what is periodization and why it is important to me?

The best definition I have seen:  Periodization is an organized approach to training that involves progressive cycling of various aspects of a training program during a specific period of time.  (Kravitz)