First Magazine Wants to Interview You!

I just got a call from FIRST Magazine (formally named "First for Women") and they are intersted in interviewing women who have benefited from the Military Wife Workout DVD.

If you have tried it, made it part of your normal workout routine, and would like to provide testimonials about losing weight, toning up, feeling more fit, confident, even just being able to do more pushups, please contact me and I will put you in touch with the editor.

Many thanks!

Nikki
Crunch Manhattan Group Fitness Instructor/Personal Trainer

More from Nikki at www.nikkifitness.com:

- Military Wife Workout DVD
- NikkiBeachBride Destination Wedding Workout
- Nikki on YouTube
- Nikki on Facebook

Nikki Fitness is a personal trainer, group exercise instructor, writer and publicist living in New York City. She started as a cheerleader at Syracuse University, but became certified in fitness before her beach wedding so that she could get back in shape. Laura, a graduate student, working mom, and military wife, inspired Nikki's Military Wife Workout (MWW) for all military wives. Find more articles by Nikki at her article archive. Learn more at www.nikkifitness.com. For more Nikki Fitness blogs, visit her blog archive.

Celebrate the FIT Way this 4th of July Holiday

The best way to make it through the holidays without overeating and drinking is to have a plan. Here are my 10 Fitness resolutions to make it through the July 4th holiday BBQs!

1. I will make dates to see my friends and family and do something that doesn't involve eating and drinking. I will walk through the park, ice skate, cross country ski, walk the mall, take a yoga or cardio class, or run on a treadmill right next to my friend.

2. I will think of food as a fuel, not as a gift, which means passing on food that is high in fat and sugar, and taking HALF the portion everyone else heaps onto their plate.

3. If I have to be at a restaurant, I will identify the 3 healthiest things on the menu and pick between those. Cut and close the menu!

4. I will follow the food pyramid daily, drink 8 cups of water a day, and I will take a daily multi-vitamin.

5. I will not eat any bad food that is lying around the office before I pack up to leave. I will bring healthy snacks to my desk that are sweet and/or salty, like whole wheat crackers, almonds, grapes, or chocolate soy milk.

6. I will drink no more than 2 alcoholic beverages at parties and events (if necessary, cut extra drinks with spritzers) and I will have a snack before these events so I don't attack the buffet line. White wine and vodka/club soda have much less calories than frozen margaritas, pina coladas, etc.

7. I will drive less and walk more. I will take the stairs when possible and never go a day without some exercise.

8. I will use my a gym membership, if I don't have one already, and I will use it. If I don't have the money right now, I will buy an inexpensive workout DVD. (My no-equipment Fit Travel Workout DVD comes out in 2 weeks, email me to get on the mailing list.)

9. I will weigh myself everyday so that I remember my goals and can feel good about the choices I made yesterday.

Fitness - Fit it in!

Nikki
Crunch Manhattan Group Fitness Instructor/Personal Trainer

More from Nikki at www.nikkifitness.com:

- Military Wife Workout DVD
- NikkiBeachBride Destination Wedding Workout
- Nikki on YouTube

Nikki Fitness is a personal trainer, group exercise instructor, writer and publicist living in New York City. She started as a cheerleader at Syracuse University, but became certified in fitness before her beach wedding so that she could get back in shape. Laura, a graduate student, working mom, and military wife, inspired Nikki's Military Wife Workout (MWW) for all military wives. Find more articles by Nikki at her article archive. Learn more at www.nikkifitness.com. For more Nikki Fitness blogs, visit her blog archive.

Hard Core Abs: Scissor for Six-Pack

Here is another advanced move for your summer six-pack, this one also targets the external obliques.

Lay on your back with both hands behind your head for support, legs long. Lift both legs off the floor 3 inches. Then raise the right leg to the ceiling and reach your left hand straight up toward your toe. Switch sides and bring your straight left leg up to the sky and reach for your toe with the right hand. Keep looking at the ceiling and do 30 reps.

Trainers tip: for modifications, email me at nikki@nikkifitness.com.
If you want to add this six pack to a set of toned buns, check out my booty camp moves and DVD as well.

Fitness - Fit it in!

Nikki
Crunch Manhattan Group Fitness Instructor/Personal Trainer

More from Nikki at www.nikkifitness.com:

- Military Wife Workout DVD
- NikkiBeachBride Destination Wedding Workout
- Nikki on YouTube

Nikki Fitness is a personal trainer, group exercise instructor, writer and publicist living in New York City. She started as a cheerleader at Syracuse University, but became certified in fitness before her beach wedding so that she could get back in shape. Laura, a graduate student, working mom, and military wife, inspired Nikki's Military Wife Workout (MWW) for all military wives. Find more articles by Nikki at her article archive. Learn more at www.nikkifitness.com. For more Nikki Fitness blogs, visit her blog archive.

Hard. Core.

Hard. Core.

Everyone loves better-looking abs, and I love core workouts because they are the foundation of a healthy back, which leads to better workout performance whether you are also kickboxing, running, rowing or doing any other functional work.

Here is a move that I do every week, and I recommend it because you can adjust the level of intensity just by adding or increasing the weight. Lay on your back, feet on the floor, knees bent. Cross your left ankle over your right knee. Grab a weight with your left hand.

Put the weight on your right shoulder and continue to hold it in place with your left hand. Keep looking at the sky to lift the chin, and cross your right shoulder (and the weight) up towards your bent left knee. Repeat for 20 reps then switch sides. Do 3 sets for hard core obliques that chisel your waistline.

Trainer's Tip: be sure to keep your elbow out and away from the body. Do not try to cross the elbow to your knee, think of crossing the shoulder instead. This will make sure you don't drop the chin and stop you from misaligning neck. I am using 10lbs in this picture but you can chose lighter or heavier depending on your fitness level, and if you are new to working out, do this without a weight at first. Don't forget to do a lower back exercise as well. Visit my website mailing list for back exercises at www.nikkifitness.com.

Fitness - Fit it in!

Nikki
Crunch Manhattan Group Fitness Instructor/Personal Trainer

More from Nikki at www.nikkifitness.com:

- Military Wife Workout DVD
- NikkiBeachBride Destination Wedding Workout
- Nikki on YouTube

Nikki Fitness is a personal trainer, group exercise instructor, writer and publicist living in New York City. She started as a cheerleader at Syracuse University, but became certified in fitness before her beach wedding so that she could get back in shape. Laura, a graduate student, working mom, and military wife, inspired Nikki's Military Wife Workout (MWW) for all military wives. Find more articles by Nikki at her article archive. Learn more at www.nikkifitness.com. For more Nikki Fitness blogs, visit her blog archive.

Grocery Lists: Shop To Drop

In my last blog I talked about putting some toning in your morning routine while packing lunch. But what about what you put in that lunch? I have found a successful recipe that keeps me full, healthy and slim, just by choosing the right foods at the grocery store and when eating at a restaurant.

I want to share the health so here is my grocery list. (Hint: ordering online stops the unplanned, unhealthy purchases. If going to the store yourself, print this list to take with you and eat beforehand.)

Produce Aisle: Sweet potatoes, lemons, oranges, apples (the perfect portable snack that hydrates, hits the sweet tooth, ads crunch, and fiber, I almost never go a day without an apple) bananas, blueberries, blackberries, strawberries, peaches, plums, pears, red grapes, red and yellow bell pepper, spinach, broccoli, tomatoes, basil, parsley, carrots, avocado (good fat), oranges (not OJ) leaks, low sodium V8.

Bread and Pasta Aisle: Whole grain English muffins, blueberry whole grain waffles, fiber cereal, brown rice, whole wheat pasta, whole wheat bread, whole wheat pitas.

Calcium: Chocolate soy milk for chocolate cravings, fat free milk, yogurt, if you have to eat cheese choose skim mozzarella.

Protein: Free-range brown eggs, tofu, salmon, tuna, misc. white fish filets, chicken, lentils and beans, almonds, walnuts and sesame seeds.

Other: Honey, black tea, green tea, balsamic, ginger, garlic, red wine in moderation, olive oil in moderation, cinnamon, fat free Italian dressing.

You'll notice that these foods also show up in healthy eating articles about fighting diseases, increasing energy, helping your complexion, hair health, and a number of other benefits. If you have to miss a workout you won't ruin your summer beach body plan because the fiber and real natural foods like fruits and veggies will keep your belly flat. Eat small portions and 5-6 meals a day, never skip breakfast but stop eating your last little meal at least 2 hours before bedtime. Shop to drop and the pounds will follow.

Fitness - Fit it in!

Nikki
Crunch Manhattan Group Fitness Instructor/Personal Trainer

More from Nikki at www.nikkifitness.com:

- Military Wife Workout DVD
- NikkiBeachBride Destination Wedding Workout
- Nikki on YouTube

Nikki Fitness is a personal trainer, group exercise instructor, writer and publicist living in New York City. She started as a cheerleader at Syracuse University, but became certified in fitness before her beach wedding so that she could get back in shape. Laura, a graduate student, working mom, and military wife, inspired Nikki's Military Wife Workout (MWW) for all military wives. Find more articles by Nikki at her article archive. Learn more at www.nikkifitness.com. For more Nikki Fitness blogs, visit her blog archive.

Navy Wife Interview Tonight!

Log on to Navy Wife Radio - Tuesday, June 16th!

In a fitness funk?

Log in tonight to ask me fitness questions and get motivated as I talk summer slimming, multitasking toning moves, and my Military Wife Workout and Booty Camp DVDs.

10:40pm eastern Tuesday, June 16

Be sure to tune in!

Fitness - Fit it in!

Nikki
Crunch Manhattan Group Fitness Instructor/Personal Trainer

More from Nikki at www.nikkifitness.com:

- Military Wife Workout DVD
- NikkiBeachBride Destination Wedding Workout
- Nikki on YouTube

Nikki Fitness is a personal trainer, group exercise instructor, writer and publicist living in New York City. She started as a cheerleader at Syracuse University, but became certified in fitness before her beach wedding so that she could get back in shape. Laura, a graduate student, working mom, and military wife, inspired Nikki's Military Wife Workout (MWW) for all military wives. Find more articles by Nikki at her article archive. Learn more at www.nikkifitness.com. For more Nikki Fitness blogs, visit her blog archive.

Mommy Moves

There is a lot of advice out there for moms-to-be and a lot of moms willing to give it, sometimes too willing. So when I found out I was pregnant 4 months ago, I started having an interesting, aggravating conversation. It went something like this:

Them: How are you feeling?
Me: Great! No morning sickness and I am still workout out 6 days a week, teaching classes and running.
Them: Really!!!? Are you sure that is ok for the baby (in a tone that shows they think I should be a couch potato instead.)
Me: Yes, I am sure, as you know I am not only a personal trainer and class instructor, but I am certified in pre-natal fitness. Working out is good for the baby. My doctor agrees.
Them: Hmmm, well ok, as long as you take it easy….
Me: Thanks for your permission for me to work out since you are the expert! (I think, but don’t say this.)

The facts are that pregnancy is not a time to start a NEW fitness regimen if you DON’t normally work out, but if you DO stay fit and get pregnant, it is more than ok to keep it up. This is not the time to train for a triathlon, but if you are a fit person you should check with your doctor and in most cases continue she’ll recommend doing what you were doing before, just watching you don’t get too out of breath. If labor is the hardest workout you will ever have, doesn’t it seem counterintuitive to quit training 9 months before? It is not until the 2nd and 3rd trimester that you should even do anything much different, like not lying on your back for abs workouts. But instead of lecturing or giving advice like so many others out there, I am just going to tell you what I am up to!

16th week:

Sunday – Teach 1 hour cardio sculpt class doing 80 percent of the workout and talking/walking around checking member form the other 20 percent.

Monday – Walk 30 minutes to work, 30 minutes home. Teach chisel class for 45 minutes focusing on abs glutes and arms.

Tuesday – Walk 30 minutes, was planning to ran 30 minutes (shorter and slower than my old 45 minute route.)

Wednesday – Taught Buns, Legs and Thighs (BLT) class at Crunch, followed by Cardio Express for a total of 60 minutes. Walked 30 minutes to work but only 10 mins home and took the subway because it was raining and I was late.

Thursday – Walked 30 mins to work and 30 mins home, ran 30 mins in the park after work.

Friday – Did my own fitness DVD “Booty Camp” because it was raining out and did not walk to work because I worked from home to make an ultrasound appointment. I am waiting for my pre-natal yoga DVD to arrive in the mail or normally I would have done a 9am yoga class at the gym.

Saturday – Day off from working out, walked around the neighborhood doing errands.

I feel great, have a baby bump, but my arms and legs are not gaining weight. Yes, my jeans don’t zip but at least I think I will keep wearing the same jeans with a belly band until November!

So don’t take my advice, but maybe follow my lead and keep up your Mommy Moves! Visit my website www.nikkifitness.com for recent prenatal and post-baby fitness articles I have appeared in.

Fitness - Fit it in!

Nikki
Crunch Manhattan Group Fitness Instructor/Personal Trainer

More from Nikki at www.nikkifitness.com:

- Military Wife Workout DVD
- NikkiBeachBride Destination Wedding Workout
- Nikki on YouTube

Nikki Fitness is a personal trainer, group exercise instructor, writer and publicist living in New York City. She started as a cheerleader at Syracuse University, but became certified in fitness before her beach wedding so that she could get back in shape. Laura, a graduate student, working mom, and military wife, inspired Nikki's Military Wife Workout (MWW) for all military wives. Find more articles by Nikki at her article archive. Learn more at www.nikkifitness.com. For more Nikki Fitness blogs, visit her blog archive.

Pack Some Toning With Your Lunch

We are always looking for ways to fit in our fitness... so how about while packing your or your kids healthy lunch for the day? Or preparing dinner? I created 3 moves you can do while in the kitchen:

1) Here is a no-equipment workout you can do at the counter that hits the arms in multiple places. Try counter or table top push-ups (pictured below)! Start with our hands spread shoulder-width apart on the counter edge. Plant your feet behind you the length of your leg (about 3 feet) away from the counter. Keep the hands under the shoulders as you bend the elbows out to the sides at 90 degrees and lower chest a few inches from the counter, then push back up. Start with 10 repetitions if you are new, and alternate this arm move between sets of the two leg moves below. As you get stronger you can increase your reps to 20 and 30 per set.

2) T Glute Kickbacks (pictured)
Stand with shoulders and hips facing forward, abs contracted and knees slightly bent. Put your weight on our left foot with toes pointed forward, and turn your right foot 90 degrees so that the right arch touches the heel of the left foot, forming the letter "T". Your right toes will point to the right. With your foot flexed and hovering an inch off the floor, kick the right leg back about 30 degrees, or as high as you can without arching your back while keeping the right foot turned to the right. Return right foot back to the left to tap the heel and repeat for 30 repetitions. Do on the left side as well and feel your tush toning as you make the tuna sandwiches!

3) Lets hit the bottom half of the legs with simple calf lifts.
Start with feet shoulders width apart and knees slightly bent, abs contracted. Lift heels off the floor and transfer the weight onto the balls of your feet. Return heels to the floor and repeat for 30 times. You can do this anytime and anywhere, maybe while rinsing the dishes after the sandwiches are made. Stretch the calves afterward (for a free stretch video visit NikkiFitness.com)

4) Hit the abs before adding another ingredient. You can also do this on the counter or table and alternate them with pushups if you chose. Stand with feet 3 feet away from the table and balance on both hands (under shoulders). hold here for 10 seconds, then bring right hand in the center and pivot your body to the left. Reach your left hand to the sky and and either stagger your feet or stack them on top of each other. Hold for 10 seconds, do another middle plank and then move to a right plank. Repeat each side 8-12 times holding each move for 10 seconds.

(For more no-equipment workout moves from the NikkiFitness Fit Travel Workout DVD visit www.nikkifitness.com and www.fittravelworkout.com)

Fitness - Fit it in!

Nikki
Crunch Manhattan Group Fitness Instructor/Personal Trainer

More from Nikki at www.nikkifitness.com:

- Military Wife Workout DVD
- NikkiBeachBride Destination Wedding Workout
- Nikki on YouTube

Nikki Fitness is a personal trainer, group exercise instructor, writer and publicist living in New York City. She started as a cheerleader at Syracuse University, but became certified in fitness before her beach wedding so that she could get back in shape. Laura, a graduate student, working mom, and military wife, inspired Nikki's Military Wife Workout (MWW) for all military wives. Find more articles by Nikki at her article archive. Learn more at www.nikkifitness.com. For more Nikki Fitness blogs, visit her blog archive.

New Spring Fitness Playlist

Welcome Spring - Now Get OUT!

Time to get ready for summer and shed those extra pounds. Get a new groove on outside during a run or bike ride, on the gym eliptical or rowing machine, or on a rainy day with a new fitness DVD that allows you to change up your playlists like the 30-minute multitasking interval Booty Camp Workout (nikkifitness.com and Amazon.com) with these fun tunes:

American Boy - Estelle
Sugar - Flo Rida
Getting Ready - Miranda Lambert
Boom Boom Pow - Black Eyed Peas
Womanizer - Britney Spears
Summerboy - Lady GaGa
Paralyzer - Carmen Electra Workout Mix
Give it to me - Madonna
Poker Face - Lady GaGa
Got a Little Crazy Last Night - Kenny Chesney
Dance Like There's No Tomorrow - Paula Abdul
Satisfaction - Benny Benassi
Hot n Cold - Katy Perry

Fitness - Fit it in!

Nikki
Crunch Manhattan Group Fitness Instructor/Personal Trainer

More from Nikki at www.nikkifitness.com:

- Military Wife Workout DVD
- NikkiBeachBride Destination Wedding Workout
- Nikki on YouTube

Nikki Fitness is a personal trainer, group exercise instructor, writer and publicist living in New York City. She started as a cheerleader at Syracuse University, but became certified in fitness before her beach wedding so that she could get back in shape. Laura, a graduate student, working mom, and military wife, inspired Nikki's Military Wife Workout (MWW) for all military wives. Find more articles by Nikki at her article archive. Learn more at www.nikkifitness.com. For more Nikki Fitness blogs, visit her blog archive.

Tone Your Bum and Then Some - Part 4

I want you to have a beach bum this summer – not be one! – so here's another solution to tone your bum, and then some.

By multitasking your toning moves you can work the arms, back, abs and your butt with every move. By adding cardio intervals that also work the backside, you'll melt away fat and boost your metabolism. Pressed for time? It only takes half an hour, three times a week.

Leading up to summer, each weekly blog includes a backside-focused multitasking toning move and one cardio interval. This is #4.

If you can't wait for all the moves in the columns, my new 30 minute multitasking toning and cardio interval BOOTY CAMP DVD is available now for $19.99 at www.nikkifitness.com and on Amazon.

Toning: Balance Beam (tones glutes, hamstrings, triceps and upper back)

Start with your feet shoulder-width apart and light weights in each hand (5 -8lbs). Bend at the waist while pushing the hips backward and keeping your back flat. When the weights reach your knees, stop there. Keep the knees slightly bent and transfer your weight to the right leg. Simultaneously lift the elbows to the sky, palms facing in, and lift your straight left leg behind you so that your foot, hip and head are in a straight line, parallel to the floor. Hold your leg here as you push the weights backward and close to the body for a triceps kickback. Bring hands back toward ribcage, then lower the elbows and straighten the arms so the weights hang back toward your knee. Keep your back straight as you stand (dead lift) and lower the left leg to the floor. Repeat for 15 reps and then switch legs.

Trainer's tip: To modify, keep both feet on the ground and do the row and kickback, then stand for dead lift.

Cardio: Jumping Lunges (works glutes, quads, calves, and abs as assistors)

Start in a standing position, hands on hips. Jump in the air and land in a right lunge with right knee directly over the ankle and left leg behind. Jump again and scissor or switch legs so you land into a left lunge with the left knee directly over the ankle. Do 15 alternating jumping lunges, then repeat the Balance Beam or my Booty Camp moves from the first 3 columns.

Trainer's tip: To modify, do alternating front lunges.

Check out the first 3 parts to this series:
Part 1
Part 2
Part 3

Fitness - Fit it in!

Nikki
Crunch Manhattan Group Fitness Instructor/Personal Trainer

More from Nikki at www.nikkifitness.com:

- Military Wife Workout DVD
- NikkiBeachBride Destination Wedding Workout
- Nikki on YouTube

Nikki Fitness is a personal trainer, group exercise instructor, writer and publicist living in New York City. She started as a cheerleader at Syracuse University, but became certified in fitness before her beach wedding so that she could get back in shape. Laura, a graduate student, working mom, and military wife, inspired Nikki's Military Wife Workout (MWW) for all military wives. Find more articles by Nikki at her article archive. Learn more at www.nikkifitness.com. For more Nikki Fitness blogs, visit her blog archive.

Stress Eater's Diet

Is the economy putting your health on the back burner? Cutting costs by buying boxed mac and cheese? Working out but gaining weight because stress at work causes you to head to the cookies and donuts at 3pm?

Today's job, house and stock market pressure, and the pressure of not having a job, is stressful. Not only is stress a bad thing for your health, but it also causes bad eating and exercise habits and a downward spiral toward medical bills.

Invest in yourself and your health. Just think how much more stress you'd have if your health went south!

Start with the fitness advice on this blog to get your body moving, and then add this resource I found to get that bad food off the back burner and healthy food into your mouth! Great advice to curb cravings, tell you what food gives you a good mood, and even what kind of teas boost your metabolism!

Stress Eater Diet

Fitness - Fit it in!

Nikki
Crunch Manhattan Group Fitness Instructor/Personal Trainer

More from Nikki at www.nikkifitness.com:

- Military Wife Workout DVD
- NikkiBeachBride Destination Wedding Workout
- Nikki on YouTube

Nikki Fitness is a personal trainer, group exercise instructor, writer and publicist living in New York City. She started as a cheerleader at Syracuse University, but became certified in fitness before her beach wedding so that she could get back in shape. Laura, a graduate student, working mom, and military wife, inspired Nikki's Military Wife Workout (MWW) for all military wives. Find more articles by Nikki at her article archive. Learn more at www.nikkifitness.com. For more Nikki Fitness blogs, visit her blog archive.

Put Some Fun in Your Run (Part 3)

For fitness buffs and runners who live in New York, even the vast trails of Central Park get boring. If your mind and body are craving a change of pace, but your eyes still want the trees and grass of the park, all you have to do is add a little play to your run day.

The first two articles focused on the first 2/3rds of the four-mile route that will eventually take about an hour to complete. Here we conquer the reservoir. After your triceps dips, stretch the arms and start running to the steps on your left. Run up the stairs. You can do this once or several times depending on how much time and energy and time you have. (There is another water fountain at the top of the steps.)

After stair sprints, jog the entire reservoir, starting slow to recover from the stairs. You can run looking at the water, or take the wider path outside the reservoir.

When ready, start interval sprints here, jogging and then sprinting off and on until you come to the southwest side of the circle.

Your last full-out sprint will take you to exit ¾ around the reservoir at West 86th street. You'll see a large entrance to the track and another water fountain, usually with a dog bowl or two nearby.

Memory cue: you are are "almost back," so time for "upper back." If you don't find a place to lay down between here and CPW at 86th street to the right, then save this move for when you get home and skip to stretching. If you are like me, and don't mind laying down in the grass after a sweaty workout, then go chest down and place your arms extended to the sides, forming the letter "T." Lift the shoulders, hands, elbows, knees and feet off the ground, focusing on squeezing the shoulder blades together. Keep looking at the ground to keep the neck in line with the spine. Do 20 of these to work the opposing muscles and even out the push ups.

If you like to stretch outside, do it here. If at home, you can check out the free four minute stretch video from my soothing stretch column. When it's over, you not only had a nice long run, but with toning moves along the way, you boosted your fat burn and your metabolism. The whole routine helps me focus on what circuit is next, and not on which mile I am on.

Remember, it's bad to get lost in the park, but great to get lost in your workout!

For more info: DVDs, photos and advice at www.nikkifitness.com

Check out the first 3 parts to Put Some Fun in Your Run:
Put Some Fun in Your Run (Part 2)
Put Some Fun in Your Run (Part 1)

Fitness - Fit it in!

Nikki
Crunch Manhattan Group Fitness Instructor/Personal Trainer

More from Nikki at www.nikkifitness.com:

- Military Wife Workout DVD
- NikkiBeachBride Destination Wedding Workout
- Nikki on YouTube

Nikki Fitness is a personal trainer, group exercise instructor, writer and publicist living in New York City. She started as a cheerleader at Syracuse University, but became certified in fitness before her beach wedding so that she could get back in shape. Laura, a graduate student, working mom, and military wife, inspired Nikki's Military Wife Workout (MWW) for all military wives. Find more articles by Nikki at her article archive. Learn more at www.nikkifitness.com. For more Nikki Fitness blogs, visit her blog archive.

Nikki Fitness Booty Camp DVD Giveaway

Attention Military.com members! Here is your chance to win a copy of my NikkiFitness Booty Camp DVD! Hurry up and enter before the contest ends.

Ten lucky winners will receive a copy of the NikkiFitness Booty Camp DVD. In NikkiFitness Booty Camp, NikkiFitness, New York City–based Crunch fitness instructor, has created a way to fit in an hour-long cardio and muscle-sculpting workout in just 30 minutes. Since interval training-interspersing cardiovascular aerobics moves between muscle sets-is known to boost metabolism, Nikki threw in intervals as well.

For more information and to enter, visit Nikki Fitness Booty Camp Fitness DVD Giveaway.

www.nikkifitness.com

Fitness - Fit it in!

Nikki
Crunch Manhattan Group Fitness Instructor/Personal Trainer

More from Nikki at www.nikkifitness.com:

- Military Wife Workout DVD
- NikkiBeachBride Destination Wedding Workout
- Nikki on YouTube

Nikki Fitness is a personal trainer, group exercise instructor, writer and publicist living in New York City. She started as a cheerleader at Syracuse University, but became certified in fitness before her beach wedding so that she could get back in shape. Laura, a graduate student, working mom, and military wife, inspired Nikki's Military Wife Workout (MWW) for all military wives. Find more articles by Nikki at her article archive. Learn more at www.nikkifitness.com. For more Nikki Fitness blogs, visit her blog archive.

Put Some Fun in Your Run (Part 2)

For fitness buffs and runners who live in New York, even the many trails, loops and hills of Central Park can get monotonous. If your mind and body are craving a change of pace, make the park your personal training playground.

The first article focused on mile one of the four-mile route that will eventually take about an hour. In the spirit of the obstacle theme, I use visual landmarks so you’ll remember the moves and not have to bring a printout.

We already completed a low ab circuit in the playground at 81st street, a step up leg circuit near CNN, and pull-ups at the second playground. That took us to the middle of the park at Central Park South.

Start running again to the east end of the park and as the two lane road curves to the left, follow it north until you start to smell the horses pulling tourists in carriages. (If you don’t notice, the horse carousel is there on the left as the path turns North.) Here’s your memory cue: “P-U equals pushups.” Find another bench and bust out 20 good pushups. If you are advanced and don’t mind a little dirt, take it to the ground instead. Otherwise use the seat or the back of the bench, depending on your level of strength.

Get your jog on again until you see the lake and the Boat House restaurant on your left. Time to “jump in the lake” with jumping lunges. You want an intense New York style move? This is it! 20 jumping lunges starting with right foot forward, knee over ankle and feet about the-length-of-your-leg distance apart. As you literally jump to switch legs scissor style, get some air in the center of the move - what we trainers call plyometrics. You are really strengthening your legs and lessening jogging jiggle while boosting the booty with this move.

Now shake it out, get some more water at the fountain by the café, and run up the hill to the black cat on the left. “Top tones triceps.” Find a bench to your right and set yourself up sitting normally. Place your hands and knuckles forward, at the edge of the seat. Straighten your legs so you are balancing on your heals, and lift your backside off the bench. Lower your hips down toward the ground until your elbows point directly behind you at a 90 degree bend (pictured). Do 20-30 dips. (Trainer tip: the slower you go the harder they will be. Also, do extra bicep curls at home or at the gym at some point this week with weights or tubing to work the opposing muscle.)

If you are out of time, take the path to the left at the stoplight ahead past the great lawn, theater, castle and keep walking toward the West side, and you are back where we started. If not, continue north toward the reservoir.

Check out part one and part three of this article:
Put Some Fun in Your Run (Part 1)
Put Some Fun in Your Run (Part 3)

For more info: Nikki's free stretch video and multitasking fitness DVDs available at

www.nikkifitness.com

Fitness - Fit it in!

Nikki
Crunch Manhattan Group Fitness Instructor/Personal Trainer

More from Nikki at www.nikkifitness.com:

- Military Wife Workout DVD
- NikkiBeachBride Destination Wedding Workout
- Nikki on YouTube

Nikki Fitness is a personal trainer, group exercise instructor, writer and publicist living in New York City. She started as a cheerleader at Syracuse University, but became certified in fitness before her beach wedding so that she could get back in shape. Laura, a graduate student, working mom, and military wife, inspired Nikki's Military Wife Workout (MWW) for all military wives. Find more articles by Nikki at her article archive. Learn more at www.nikkifitness.com. For more Nikki Fitness blogs, visit her blog archive.

Top 10: You know you need some NikkiFitness when...

You know you need some NikkiFitness when...

1-People ask when the baby is due but you aren’t expecting

2-The last time you made a workout mix the first song was by MC Hammer

3-You walk to the meeting room to start a conference call, and the client thinks it’s a sick heavy-breathing prank.

4-Gossip magazine photos of Tara Reid’s flabby backside would be an improvement.

5-Your trainer celebrated when you jogged for 3 minutes without stopping

6-You cry after cheeseburgers, and have dreams about plastic surgery.

7-You spend 2 hrs a day working out but your heaviest weight is 5 pounds and you think pilates is hard.

8- Your “healthy lunch” included diet coke, lean pockets, and twizzlers.

9- It takes you a week to work through all body parts (legs M, chest and back T, abs W, arms TH, cardio F.)

10-You are a skinny b*t%h who eats whatever she wants but can’t do a pushup.

Get some NikkiFitness in your life. Sign up for my e-newsletter to motivate your workout and fit in your fitness! www.nikkifitness.com

Fitness - Fit it in!

Nikki
Crunch Manhattan Group Fitness Instructor/Personal Trainer

More from Nikki at www.nikkifitness.com:

- Military Wife Workout DVD
- NikkiBeachBride Destination Wedding Workout
- Nikki on YouTube

Nikki Fitness is a personal trainer, group exercise instructor, writer and publicist living in New York City. She started as a cheerleader at Syracuse University, but became certified in fitness before her beach wedding so that she could get back in shape. Laura, a graduate student, working mom, and military wife, inspired Nikki's Military Wife Workout (MWW) for all military wives. Find more articles by Nikki at her article archive. Learn more at www.nikkifitness.com. For more Nikki Fitness blogs, visit her blog archive.

Put Some Fun in Your Run (Part 1)

The first time I ran through Central Park, I got lost.I was visiting friends on the Upper East Side and went for a jog. I wondered, “How can anyone run in this place without stopping to look at a map every few minutes?”

How things change. Now I live near the park, walk through it to get to work, run there at night, and take personal training clients to the sheep’s meadow for boot camp. I even shot part of a fitness DVD near the Belvedere Castle. For fitness buffs and runners who live in New York, even the many trails, loops and hills of Central Park, get monotonous. If your mind and body are craving a change of pace, make the park your personal training playground.

We’ll start our revved-up running route at Central Park West and 81st, because you have to start somewhere, but you can do this routine in any order. The first article focuses on mile one of the four-mile route that will eventually take about an hour. In the spirit of the obstacle theme, I am going to use visual landmarks so you’ll remember the moves and not have to bring a printout. Warm up with a brisk walk to the entrance and find the playground on your left. Lay down on the top of the slide, holding on the sides with your hands about at shoulder level. Do long leg lifts for the lower abs, the large range of motion starts from an inch off the slide to 90 degrees, feet pointing to the sky. To make it interesting you can even lift your hips off the slide at the top of the move and push your feet into the clouds. Aim for 20 or so.

Next, lay face down with your hips over a swing and feet more than shoulder width apart, anchoring you to the ground and inching forward for balance. Hands at your head and do a set of 20 back extensions by lowering head and shoulders about 30 degrees toward the ground and then lift the torso back to hip level. Runners depend on strong backs and this will offset the lower abs we just worked. Now start with a slow jog and follow around to the right to join the running, bike and car road heading south. As you round the corner at the light, follow to the right, this is around 70th street. We are heading for the CNN building. (Note: You’ll pass a water fountain on your left.) Once you see the red CNN tower in Columbus Circle and are close enough to read the time on the clock, find a bench on your right.

Memory cue: its “time to step up” the effort. Place your right foot onto the bench and muscle your body up off the ground. As the right straightens, bend the left knee and lift it to hip level to engage the abs. Step down with both feet on the ground to finish one rep. Do at least 10 before switching to the left. Each week you will be able to do more. Now pick up the pace and run parallel to Central Park South on the main road again. There is another playground on your left if you want another set of abs, and back. Add pull-ups as a bonus. Next week I’ll map out complete mile 2. Try just adding these moves to your run and we will build from there. Remember, it’s bad to get lost in the park, but great to get lost in your workout!

Check out part two of this article:
Put Some Fun in Your Run (part 2)
Put Some Fun in Your Run (Part 3)

Fitness - Fit it in!

Nikki
Crunch Manhattan Group Fitness Instructor/Personal Trainer

More from Nikki at www.nikkifitness.com:

- Military Wife Workout DVD
- NikkiBeachBride Destination Wedding Workout
- Nikki on YouTube

Nikki Fitness is a personal trainer, group exercise instructor, writer and publicist living in New York City. She started as a cheerleader at Syracuse University, but became certified in fitness before her beach wedding so that she could get back in shape. Laura, a graduate student, working mom, and military wife, inspired Nikki's Military Wife Workout (MWW) for all military wives. Find more articles by Nikki at her article archive. Learn more at www.nikkifitness.com. For more Nikki Fitness blogs, visit her blog archive.

Tone Your Bum and Then Some - Part 3

Booty Camp Part 3

Have you been working on your beach bum this winter or did comfort food attack your back? If the later is the matter, I have a solution. Tone your beach bum and then some!

By multitasking your toning moves you can work the arms, back and abs, but also work your butt with every move. By adding cardio intervals that also work the backside, you’ll melt away fat and boost your metabolism. Pressed for time? It only takes half an hour 3 times a week.

Leading up to summer, each weekly blog includes a backside-focused multitasking toning move and one cardio interval - this is #3.

If you can’t wait for all the moves in the columns, then my new 30 minute multitasking toning and cardio interval BOOTY CAMP DVD is available staring now for 19.99 at www.nikkifitness.com and on Amazon.

Toning

The Move: Triceps pushup with glutes lift (works chest, back of the arm and booty). Start in pushup position on your knees. Move your hands in closer than a traditional push-up and directly under your shoulders. Allign the shoulders, hips and knees in one line and do not allow your butt to go up to the sky – keep most of the weight in your hands. As you lower to the floor, bring the chest almost to touch the ground and bring the elbows back and almost touching your ribcage (not out to the sides). As you push back up to the sky, raise your right knee off the floor and push the flexed sole of your foot to the ceiling. Lower knee back to floor to complete one rep. Do 12-10 reps on the right side, then skip to the cardio move below, and then come back to a tricep pushup on your left side.

Trainer’s Tip: If the triceps pushup is too difficult, do the first 8 or so with hands in under shoulders and elbows close to sides, and then the rest with the hands wider than shoulder width and allow the elbows to point away and out to the sides, over the wrists.

To Intensify: This is harder than a normal pushup, so I am showing the modified version in the photos. For advanced, do a full pushup on your toes instead of the knees and with elbows in by the sides. Lift your straight leg about a foot off the ground up towards the sky, lower and repeat.)

Cardio

The Move: Lunge to touch (works quads, glutes and thighs). If you are working this in with the other moves from blog 1 and 2, then you have been using weights. Place the weights on the ground about 7 feet apart. We will use these as touch targets. Lunge sideways to the right with toes pointing forward, right hand on your right quadriceps (above the knee). Reach the left hand across the body to the floor where you placed the weights, just in front of the right foot.

Push off your right leg and reach both hands over head to reach for the sky. Land into a left side lunge, reaching the right hand across to the other weight on the floor in front of your left foot to complete one rep. Repeat the move for 30 seconds, then do 30 second of pretend jump rope, followed by 30 seconds more of the lunge to touch (This cardio interval should last a minute and a half all together.)

Go back and do your second multitasking triceps/glute pushup on the left side and repeat the cardio. Work the moves from this blog in with the other two Booty Camp moves from blog 1 and 2 to boost your booty and your metabolism!

Check out these articles:

Tone Your Bum, and then Some! Part 1

Tone Your Bum, and Then Some! Part 2

Tone Your Bum, and Then Some! Part 4

Fitness – Fit it in!

Nikki
Crunch Manhattan Group Fitness Instructor/Personal Trainer

More from Nikki at www.nikkifitness.com:

- Military Wife Workout DVD
- NikkiBeachBride Destination Wedding Workout
- Nikki on YouTube

Nikki Fitness is a personal trainer, group exercise instructor, writer and publicist living in New York City. She started as a cheerleader at Syracuse University, but became certified in fitness before her beach wedding so that she could get back in shape. Laura, a graduate student, working mom, and military wife, inspired Nikki's Military Wife Workout (MWW) for all military wives. Find more articles by Nikki at her article archive. Learn more at www.nikkifitness.com. For more Nikki Fitness blogs, visit her blog archive.

Tone Your Bum, and Then Some! Part 2

Booty Camp Part 2

So you've decided on the bathing suit instead of the cover-up this summer. You need a beach bum for that bikini! (Guys, this works for you too, nothing like looking good in those summer khakis.)

By multitasking your toning moves you can work the arms, back and abs, but also work your butt with every move. By adding cardio intervals that also work the backside, you’ll melt away fat and boost your metabolism. Pressed for time? It only takes half an hour 3 times a week.

Leading up to summer, each weekly blog includes a backside-focused multitasking toning move and one cardio interval - this is #2.

If you can’t wait for all the moves in the columns, then my new 30 minute multitasking toning and cardio interval BOOTY CAMP DVD is available staring now for 19.99 at www.nikkifitness.com and March 30th on Amazon.

Weights

The Move: Triceps Skull Crush and Booty Bridge (works triceps and glutes) If you are coordinated, this multitasker will be a nice change from boring triceps dips! Lay on your back with light to medium weights in both hands and arms straight up to the sky, palms facing in. Lift the butt off the floor into a bridge by bending knees and pushing through the feet. Lift the right foot off the floor and extend the leg straight out, parallel to the floor.

As you lower the weights toward each side of your head, next to your ears, be sure to keep the elbows over the shoulders - we are only moving from the hands and wrists to the floor, not the whole arm. At the same time, raise the right foot to the sky as pictured.

Lower foot parallel to the floor again as you raise the hands to the sky. Your leg and arms move together as if your shoelace were tied to your wrists. Do 15 reps. Change sides and do another 15. Put down the weights and get to your first set of cardio.

Cardio

The Move: Plyo Power (Works glutes, quads, abs) Start by standing up. Do a right front kick leading with the knee, then exploding that powerful kick with the foot flexed, hands in ready fight position in fists by your chin. As you lower the leg, lunge back with the left foot. Support yourself by keeping your right hand on the right quad as you lower town to touch the floor with your left hand.

Trainers tip: lunge far back so that your right knee is directly over the ankle as you reach for the floor. Hop back up for the second right kick by using your powerful leg and glute muscles! Do 20 on the right, 20 jumping jacks, then 20 on the left.

Go back and do your second multitasking skull crusher move and repeat until you compete 3 sets of both exercises.

You’ve just toned your bum and then some!

Check out Part 1: Tone Your Bum, and Then Some! Part 1

Check out Part 3: Tone Your Bum and Then Some! Part 3

Check out Part 4: Tone Your Bum and Then Some! Part 4

Fitness – Fit it in!

Nikki
Crunch Manhattan Group Fitness Instructor/Personal Trainer

More from Nikki at www.nikkifitness.com:

- Military Wife Workout DVD
- NikkiBeachBride Destination Wedding Workout
- Nikki on YouTube

Nikki Fitness is a personal trainer, group exercise instructor, writer and publicist living in New York City. She started as a cheerleader at Syracuse University, but became certified in fitness before her beach wedding so that she could get back in shape. Laura, a graduate student, working mom, and military wife, inspired Nikki's Military Wife Workout (MWW) for all military wives. Find more articles by Nikki at her article archive. Learn more at www.nikkifitness.com. For more Nikki Fitness blogs, visit her blog archive.

Tone Your Bum, and Then Some! Part 1

Booty Camp Part 1

Are you going to BE a beach bum this summer and sport a cover-up or do you want to HAVE a beach bum? Spring is almost here, and that means you need to ask yourself this question now.

This is your chance to either boost your booty with a little more intensity and focus in your workouts for a toned beach bum, or do nothing and regret it come June.

By multitasking your toning moves you can work the arms, back and abs, but also work your butt with every move. By adding cardio intervals that also work the backside, you’ll also melt away fat and boost your metabolism. Pressed for time? It only takes half an hour 3 times a week.

Leading up to summer, I will be doing a weekly column that shows one multitasking toning move and one cardio interval. Collect them all or add them into what you are already doing. If you can’t wait for all the moves in the columns, then my new 30 minute multitasking toning and cardio interval BOOTY CAMP DVD is available staring March 7th at www.nikkifitness.com and March 30th on Amazon.

Multitasking Toning Move 1: T&A (works your chest, and glutes, with biceps, abs and hamstrings as assistors.)

Set Position: Lay on your back with one heavy weight in each hand, about 10 pounds. Place your elbows on the floor and out to the sides away from your body and bend them at 90 degrees. Your wrists and the weights should be directly over the elbows so that your arms form a goalpost shape. Bend your knees so your ankles are directly below them. Extend the left leg to the ceiling.

The Move: Push through your right foot to lift the hips up into a bridge and your left foot moves closer to the ceiling, at the same time push the weights to the sky as shown here. Do 20 reps on this side, perform the cardio move, then do 20 reps on the other side, with right leg extended to the sky.

Cardio Interval 1: Jumping pleas (works glutes, quads, inner thighs and calves):

Do 20 regular jumping jacks, then on #21 land in a plea squat position (pictured) with toes and knees wider than shoulder width, pointing to the sides, and aligning the knees over the ankles. Hop up and bring the feet and knees together and squat back like you were sitting in a chair, keeping the abs tight. That makes one rep. Jump back into plea squat and repeat for 20, finish with 20 more jacks and go back to the toning move on the other side. Finish with another round of this cardio interval.

You’ve just completed booty camp basic training!

Check out Part 2: Tone Your Bum, and Then Some! Part 2

Check out Part 3: Tone Your Bum, and Then Some! Part 3

Check out Part 4: Tone Your Bum, and Then Some! Part 4

Fitness – Fit it in!

Nikki
Crunch Manhattan Group Fitness Instructor/Personal Trainer

More from Nikki at www.nikkifitness.com:

- Military Wife Workout DVD
- NikkiBeachBride Destination Wedding Workout
- Nikki on YouTube

Nikki Fitness is a personal trainer, group exercise instructor, writer and publicist living in New York City. She started as a cheerleader at Syracuse University, but became certified in fitness before her beach wedding so that she could get back in shape. Laura, a graduate student, working mom, and military wife, inspired Nikki's Military Wife Workout (MWW) for all military wives. Find more articles by Nikki at her article archive. Learn more at www.nikkifitness.com. For more Nikki Fitness blogs, visit her blog archive.

Restore Your Workout Wardrobe, Save Money and the Planet!

I don't know about you, but I hate lugging a big gym bag to work, and if I go home to change after a long day, the couch starts calling my name louder than the treadmill.

I have found a solution to the two-wardrobe problem: Restore Clothing. Not only can you wear these tops with built-in sports bras to work and out on the town, they are meant as fitness wear too.

I haven't even told you the best part yet... they are the most earth-friendly outfitter I have found. If you care about the environment this is a must-have. RESTORE stands for: Responsible, Earth Friendly, Sustainable, Technological, Organic, Recycled, Ergonomic®. The materials are chemical-free, organically grown or recycled and come from North America to save on fuel. From the coconut lining in the sports bras to their paperless business cards (they are made of stone but look like paper), to their earth-friendly packaging, they believe you buy better so the clothing lasts, and doesn't end up in a landfill.

To help you get in shape and save the planet, I have arranged a 15% discount for NikkiFitness readers.

Just go to www.restoreclothing.com and pick out the clothes you love, then enter the code "NIKKI" at checkout. I especially love the tops with build in sports bras like "classic tank with shelf bra," the "draped front top" (perfect for under a suit and then cardio-sculpt class) and the "crossover tank.."

I have pasted much more information about them below and attached thier logo. I have even met the owners here in New York City when I started wearing these clothes two months ago and could not be happier with the look, feel and function.

There is also a link on my website www.nikkifitness.com

Fitness - Fit it in!

Nikki
Crunch Manhattan Group Fitness Instructor/Personal Trainer

More from Nikki at www.nikkifitness.com:

- Military Wife Workout DVD
- NikkiBeachBride Destination Wedding Workout
- Nikki on YouTube

Nikki Fitness is a personal trainer, group exercise instructor, writer and publicist living in New York City. She started as a cheerleader at Syracuse University, but became certified in fitness before her beach wedding so that she could get back in shape. Laura, a graduate student, working mom, and military wife, inspired Nikki's Military Wife Workout (MWW) for all military wives. Find more articles by Nikki at her article archive. Learn more at www.nikkifitness.com. For more Nikki Fitness blogs, visit her blog archive.