Archive for the ‘Spouse Fitness’ Category
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.
Protein: Much More than Cow
Eating enough foods high in protein is critical for building muscle. Protein not only promotes muscle growth, it also ensures muscle recovery and allows you to manage your weight by allowing you to feel fuller, longer. Now, when most people think protein, they think bovine. But…don’t limit yourself to the dairy! There are so many more protein-rich foods to enjoy!
Eating protein rich meals after working out is required for gaining muscle mass. The quality protein you consume after that workout helps to repair the damage. Most people grab a whey protein drink, chocolate milk, and take BCAA supplements. It’s quick, easy and it works. As you read this article, you’ll learn which other foods are high in protein and help build muscle.
What’s so Special about Saw Palmetto?
You may have heard about the benefits of Saw Palmetto, a plant native to the southeast. It’s nothing special to look at yet has a long history of medicinal uses which include preventing urinary disorders in men and boosting libido.
Native Americans are the first know users of this plant by including the nutrient rich berries in their diet. Men should consider using saw palmetto as a preventative measure for Benign Prostatic Hyperplasia (BPH), otherwise known as enlargement of the prostate gland.
Want More from Your Workouts?
What you get out of your body and the level of your health and physical performance is directly related to what you put into your body. You can’t blame your mama or bad genes forever. Sooner or later you’ll realize that you and you alone are responsible for your health. Sure, your gene pool may “load the gun” so to speak, but your lifestyle choices pull the trigger.
You want better performance? Skip the junk food diet and opt for a healthy sports diet …even if you’re not an athlete! Why? Because in order to fuel your body with the nutrients it needs you have to do better than the Standard American Diet (S.A.D.) . To get into shape and stay fit, you should analyze your diet plan—no matter what workout plans you are following. Maximize your performance and create an ideal muscular system using these helpful tips.
Between Halloween candy, Thanksgiving stuffing and Christmas cookies, your body will take a brutal calorie beating this holiday season. This is the perfect time to start or change that workout routine.
Your body has an amazing ability to adapt and for most people, working out consists of what I call a “zombie workout”, which involves going to the gym and doing the same exercises over and over. I see people actually yawning while working out. Your body can’t possibly be getting an effective workout while yawning!
Add Some Weight to your Workout Plan
What does it mean to “Get Fit?”
Some people want to get fit so they can participate in an event like a triathlon. For others, they just want to be able to zip up their jeans or eliminate back fat. Still others are slaves to the bathroom scale and hope to see a number that hasn’t been around since high school. Whatever your goals the positive effects of weight training can help you get there.
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.
Do you know what you really want? Before you even think about putting together a workout plan, you need to sit down and set some workout goals. And…”get big” isn’t exactly the kind of goal I’m talking about!
Okay, so gaining muscle and “getting big” may be your ultimate long-term goal. That’s fine. But the problem is that too many guys give up too soon when they don’t turn into the Hulk overnight. First — that’s just not healthy. And second, it’s not realistic!
How do you fix it? You need a plan just like any successful mission. After all…how do you know you’ve succeeded if you don’t know your target. And how will you stay motivated without planning out those little steps that are going to lead to the big changes you’re anticipating?
Are lunges your favorite move?
For those of you who connect with me regularly, you know my passion for our military and our veterans. From the bravery, courage, and inspiring leadership of my amazing veteran husband, Mark Gauger LtCol USAF(ret), to the thousands and thousands of everyday people who have risen up to serve our nation so valiantly, I remain in awe of your service and sacrifice. Recently, working here in Maine with the Travis Mills Project and the expansion of the National Veterans Family Center, I have become acutely aware of the unspoken needs of our Armed Forces. No where is that need more evident than in the tragic death of Marine veteran, Clay Hunt, in 2011. This article is a spotlight on a team who has taken up Clay’s torch to inspire leadership and provide mentorship for our veterans.
It doesn’t matter why your lifting weights — for health, sport, or competition. Without a nutrition plan for bodybuilders that’s going to support the work you do in the gym you’re not going to see the changes in body composition you desire and you’re not going to get the performance on the field that you should.
In fact, it may seem like you’re moving backwards if you fail to fuel yourself at the cellular level. As they say, that 6-pack is made in the kitchen. Well, turns out that much of your overall health and performance is a result of what passes your lips.
This is more than just the macronutrients like carbs, fat and protein. Most of you have a handle on those (or so you think!) This also includes those micronutrients which keep every part of your body healthy and working properly.
What’s My BMI? And other useless questions…
The BMI, or body mass index is a measurement that some doctors and other administers use to determine if a person is obese, or right in line with where they should be to be healthy. However, health and a healthy lifestyle really have more to do than the number on a scale.
For example, there was a man in Mexico that weighed in at 1200 pounds. He was desperate to lose weight and nothing seemed to work for him no matter how much or how little he ate. The curious thing was that based upon his blood work…he was normal and had all the “stats” of a healthy individual. However, most people (including this man) would agree that living in a 1200 pound body is the furthest thing from healthy.
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.
Insulin Resistance is our nation’s biggest public health problem and potentially much worse in our future. Insulin Resistance (IR) is defined by Dr. Greenwald of Specialty Health in Reno NV as “When humans become insulin resistant, the glucose receptors of our liver and muscle cells get clogged. Insulin has a difficult time allowing glucose to get into the cell. Glucose stays in the blood stream and blood glucose levels increase and so does the blood insulin levels as the pancreas keeps pumping more and more insulin to try to keep blood sugar (glucose) levels under control.”
Why is IR our biggest public health problem?
Insulin Resistance leads to many deadly ailments such as Heart Attack, Alzheimer’s Dementia, Cancer, Kidney Disease, Stroke, Gout, Obesity, and Diabetes to name the most serious illnesses. Obesity and Diabetes alone will continue progressing and cause lower back pain, joint pain, amputation, blindness, and slow healing wounds.
I am a sucker for old movies and, speaking of suckers, one of my favorites is Willy Wonka and the Chocolate Factory — the original with Gene Wilder. I watched it this weekend and rather than focusing on the river of chocolate (yum!), I paid close attention to the even sweeter message this campy little movie conveyed. You see, the lead character, Charlie, had a vision to win a golden ticket. He held onto that vision and ended up getting everything he had ever imagined. Walking through his wacky chocolate factory where anything and everything seemed to be possible, Mr. Wonka invited Charlie, and us all, to “Come with me and you’ll be in a world of pure imagination.” It made me realize that we have the same imagination within all of us and that paradise may be right in front of us after all.
Fitness training, staying on track, and building a workout plan that gives you the best results can be tough. You’ve gotta find time to workout, figure out what to eat, find where to buy the best food and dietary supplements, and keep up on the latest fitness information so you know you’re getting the most from your training time.
That could be a full-time job one its own. Now, add in a hectic schedule that includes weird shifts, deployment, and moving around the country. It’s easy to just forget about it!
Ah, but don’t despair…there’s an app for that! And we’re going to cover a few of the most popular ones in this article. Keep reading!
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.
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!