Archive for the ‘Spouse Fitness’ Category

Power Pumpkin Workout

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Here’s a fun way to save your body from looking scary this Halloween: before you decorate the jack-​​o-​​lanterns with your family and friends, grab a heavy gourd and use to tone your trouble spots! My new video, the Slimnastics Stability Ball Workout (www​.nikkifitness​.com) was the inspiration for these moves, because you typically use a medicine ball or stability ball to perform them. My 4 year old is the reason we bought the pumpkin in the first place.

It’s Getting Spooky Out There

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Every once in a while, I feel the urge to unplug from the news, social media and technology.  Recently, after a two year hiatus from the news, I decided that enough time had passed to re-​​engage.   I’ll admit that the timing couldn’t have been worse.  It’s getting really scary out there, isn’t it?  From rampant viruses to political turmoil, the news isn’t very encouraging.  Fortunately, we, as a country, can still cling to some simple yet powerful truths — we have a strong military to protect us, the most advanced scientific achievements to make our lives better, and the resilience and fortitude that makes us all Americans.  As Americans, we also have the freedom to take care of ourselves and there may be no better time than now to do that in a big way.

How to REALLY Build Muscle-​​Forget 3 Sets of 10 Reps

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If you have ever stepped into a gym, most like you’ve used the old school method of 3 sets with 10 reps to try and build muscle.  Then, 90% of you won’t return after a month because you don’t see any gains. Of course not! Think about what you’re doing. In order for a muscle to increase in size you have to first break it down. You’re not going to accomplish that will 3 measly sets of a weight you can lift 10 times.

How to Hit the Pause Button

BLT 1/4 hits paradise for Exercise Tropic Thunder

This weekend I’m pulling some self-​​imposed overtime.  With everything going on in my life at the moment, I have to put in some extra hours to catch up with paperwork and correspondence which I hope will get me ahead for next week, or so I choose to believe at this moment!  Does it ever feel like you’ve got too much on your plate?  From your service/​career demands to family obligations and a lengthy list of must-​​dos, it may feel like you’ll never get on top of it all.  Maybe we can all take a cue from nature as summer is officially over and autumn begins.  In the fall, everything seems to take a pause — the grass stops growing, leaves begin to turn, and flowers fade.  If your world is spinning, check out these tips to help you take it down a notch or two. 

Sleep Deprivation Video from TED Conference

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If you have not seen or heard about the TED conferences you should subscribe — especially if you like to hear about new and innovative things occurring in the world with science /​ technology based research and development.

TED = (Technology, Entertainment, Design) Conference share the best ideas in the world for FREE by video.  Check them out.  This one is conducted by former Navy SEAL and current medical doctor — Kirk Parsley.

Weird Workout Hacks that Actually Work

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It’s not hard to find hundreds of search results for workout tips when searching the internet. That’s why I was on a mission to find quick and easy workout tips that actually work, proven by scientific studies.  Below are my findings:

Peak Your Performance…Now!

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Have you ever enjoyed a summer day that you wish would never end?  Labor Day was one of those days for us here in Maine.  Usually, by this time of the season, the crisp chill of autumn has set in and I’m reaching for my fleece.  Instead, this week has ushered in steamy, hot weather and brilliant sunshine.  So, you guessed it, I’m spending as much time as possible outdoors to soak up every ounce of warmth before it becomes a fleeting memory in a few short months.  Last week we talked about peaking your performance with a better approach to sports nutrition.  Whether you’re at the gym, on a bike, in the water or at home, this week we’ll continue to shed the light on overcoming inflammation to keep you moving. 

The Two Minute Bodyweight Workout –4 to Floor

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The Two Minute Bodyweight Workout –4 to Floor

This article was authored by Sergeant Michael Volkin, inventor of Strength Stack 52 bodyweight exercise cards.

I don’t know about you, but I have too much stuff to do. Like you, every day I deal with email, Facebook, tweets, work, pets, family, and so on. Finding time to go to the gym is getting harder and harder each day. Well, have no fear. I have assembled for you a workout you can do anywhere called the 2 Minute Workout that only takes, you guessed it, 2 minutes! This workout will get your blood pumping, increase your energy level, burn some calories and strengthen muscles.  Not a bad way to spend 2 minutes!

Sports Nutrition — A Game Changer

(Photo by Lance Cpl. Sarah Wolff-Diaz)

As summer winds down, I’m noticing an interesting trend that has developed over the past few months — my pension for all things water-​​related.  From swimming to kayaking to paddle boarding, I’ve been on a mission to stay on or in the water as much as possible.  I now officially have the SUP (stand up paddle board) addiction!  Put me on the water with a paddle in my hand and I’m content for hours.  If you haven’t checked it out, SUP-​​ing is an awesome full body workout engaging your core for balance, increasing flexibility, upper & lower body strength and decreasing stress…seriously, is there anything more calming than dipping your paddle into a clear, tranquil lake or the invigorating rush of catching the surf?  My newly discovered passion has made me even more aware of how to tweak my nutrition to keep me on the water as long as possible this year. 

How to Workout the Most Neglected Muscle Group

Come on, you know where the back machines are in your gym right? Well if you don’t, it’s the group of machines that rarely have anyone on them. That’s because people like to work muscle groups that get attention, like biceps and abs.  However, those with strong backs will be the first to tell you it is one of the most important muscle groups on your body, not only for posture, but for any type of athletic movements.

Forget Something?

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Has this ever happened to you?  You’re about to walk up to a friend you’ve known for a long time and suddenly your mind goes blank.  You’ve forgotten his or her name — I’m talking deer-​​in-​​headlights blank.  While at first you are mortified and embarrassed that you’ve suffered what feels like a complete brain dump, you then begin to wonder what exactly is wrong with you.  No matter your age or health, everyone experiences a mental gap once in a while for numerous reasons.  This week I met with CogSports Group who specialize in cognitive testing for Navy SEALs, corporate leaders and sports teams.  Their focus on mental toughness got me thinking (yes, I said that) about how to keep our brains as healthy as we keep our bodies.  Over the next few weeks we’ll explore tips and tools for the proper care and feeding of your gray matter.

Get Fit by Making it Fit

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Here is a smart article from military veteran and fitness company owner Kit Dumph:

Staying in Shape While You Are in the Military or at Work

 It’s strange to think that military members would have problems finding time to exercise. They are in the military after all, and that’s part of the job. The truth is that even when commands set aside specific times for fitness, it is often times the first thing axed when other tasks are on the whiteboard.  This same pressure on time and tasks happens in the civilian worldalso, and all to frequently exercise time is the first to go.

So the obvious question is how do you take your fitness back when tasks and time dictate otherwise? The best solution is to make fitness a priority and set aside specific blocks of time to accomplish this. When that isn’t possible, you can go to Plan B.

Plan B

“Get fit by making it fit”

This means adding physical activities in between your normal activities throughout the day.  A perfect example of this is a wakeup pushup regime as follows.

Wake Up: 10 warm up pushups

Activity: Such as turning on the coffee machine

Exercise: 20 Pushups

Activity: Make the bed

Exercise 20 Pushups

Activity: Start Breakfast

Exercise 20 pushups

This can be modified and edited a million different ways to present a challenge and adapt to your goals.

If you are in a military setting, the “Get fit by making it fit” attitude will be even easier. There is even a good chance that your co-​​workers will join in on the fun.  In fact, I have seen many commands and schools adopt this attitude. Such as requiring 10 pull-​​ups before entering the chow hall, rowing 1000 meters before lunch or an end of the day pushup requirement.  All of which can be adapted and used to your advantage when you are too busy to block off time solely for PT.


Kit Dumph is the Founder of Force Fitnesfitkits Kits.. He spent 7 years in Special Operations with deployments around the globe. The Force Fitness Kit team believes that fitness should be easy, accessible and go where you go.   sells a complete workout kit that is designed to allow the user to stay in shape wherever life may lead them.  Mail Questions & Comments

7 Fitness Hacks That Could Change Your Life

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There is so much to learn about workout properly, it can be as confusing as you want to make it. However, there are some simple tips, tricks and hacks that anyone can do to make working out easier and more effective. Below are some simple fitness hacks that you can incorporate today to take your fitness to a higher level.

Ask the MD — Becoming a Stronger Runner

U.S. Air Force Senior Airman Angela Duff, 62nd Aerial Port Squadron

Military​.com Fitness is starting a new section where we reach out to various medical and science professionals to get advice on fitness, injury prevention, injury rehabilitation, nutrition, and many other topics that will help our readers. Many emails ask our writing team about running faster, running injuries, and how to prevent them.  I am pleased to introduce Dr. Michael Cassatt who is a former Navy corpsman and now a doctor of Sports Medicine .  Dr Cassatt answers our “How to prevent running injuries” question with the following explanation: Injuries in runners are common.  Injuries from the waist down can range from 1 in 4 runners, to 2 in 3 runners depending on training volume. Most of these injuries are preventable given a good training plan, quality running form, and a few specific exercises to help supporting muscle groups. There are a number of injuries that can occur from running including:

  •  Hip– Hip flexor tendinopathy, impingement, and bursitis.
  • Knee– IT band syndrome, runners knee (Patellar tendinopathy), and meniscal tears.
  • Tibia– Shin splints, compartment syndrome, and stress fractures.
  • Foot and ankle– Achilles tendinopathy, peroneal tendinopathy, plantar fasciitis.

Women Fight Fire with Fitness

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Former Marine Instructs Program That Aims to Move Number of Women in FDNY from Worst to Best in the Nation

While most New York Sports Club (NYSC) members are training to lose weight and look better, a group of brave women are hitting the gym with a bigger goal: to save lives and hopefully join the elite Fire Department of New York City (FDNY). NYSC is partnering with the United Women Firefighters Association by offering free training classes three times a week to women who are preparing their bodies for the FDNY Academy’s grueling physical exam.

United We Stand

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I come from a family of patriots.  We all support our Veterans, our military service men and women and our country regardless of the date on the calendar or the status of world events. My grandfather is part of the Greatest Generation as a WWII Veteran. My uncles are Veterans of the Vietnam War.  I am a the spouse of a GWOT Veteran who served our country valiantly during a career that saw both peace and conflict. So, during a time when we celebrate our Nation’s birth, it seems fitting to also thank those who graciously and unselfishly support our troops, respect our flag, and serve our Veterans.  This week, while we’re spending time with family and friends,  I want to introduce you to a couple of patriots & patriotic organizations that have inspired me. 

A Cool Trick to Redirect Calories to Muscles Instead of Fat

glut4Want a cool trick to help your body decide how to use those calories you just ate? Exercising right before and shortly after a big meal can help to activate a protein inside your muscle cells called Glut4. GLUT-​​4 is a protein that, when increased, tells your body to put calories into muscle tissue, instead of fat cells.

Heal Faster, Go Farther

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After a couple of days soaking my foot in epson salt and sporting flip flops until the swelling diminished, my foot injury from last weekend is healing up remarkably well.  It’s a good thing, too, since my list of outdoor projects and activities is growing as long as the days are this summer.  Since I’ve never been one to rush to the doctor post-​​injury or minor accident, I hobbled to the web instead to find some home remedies and explanations for my throbbing foot pain.  While I don’t advocate that you should always seek your own medical advice especially when many sources are unreliable, there are some homegrown staples and supplies that may help heal the bumps and bruises that often accompany an active lifestyle.  

How to Know if Your Diet is Plotting to Kill You

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This guest post was written by Michael Volkin, inventor of Weight Loss Stack 52 (currently undergoing crowdfunding), the most unique and fun way to lose weight.

Is your diet actually bad for your body? It’s possible! Diets that restrict calories, and even some fad diets, can be harmful to your health in many ways. Don’t let the appeal of quick weight loss take trick you into harming your health.

3 Moves for Endurance Training

Endurance training with Nikki Fitness

Take a trip to Summer Camp with these no-​​equipment strength-​​training moves that will get you in hiking, biking and swimming shape in no time!