From Desk Job Back to Boot Camp Shape

10. That is the number of years since your job demanded sweat, laps, push-ups and you being out of breath. It s also the number of push-ups you can do now since you've been sitting at the desk and exercising only your fingers on the keyboard. But don't worry, your muscles have memory and they know that tone and strength are possible.

Start from the inside out. – Mind, Heart, Core and Posture

The first place to start is your mind. Look at the bright side, you have it better than most people out there who have never been in tip top shape. Their muscles and endurance have never been made to work and therefore they maybe could never to what you can and will do. Make up your mind to make over your body.

Now you are ready for some easy cardio. This will remind your muscles what it is to be warm and work while letting your build up your heart and core first. On your cardio days also do abdominals and back strengthening exercises. Getting your heart back to pumping with ease should come before you can really work the rest of you.

As I discussed in the last column, and you should focus on running, biking, rowing, elliptical and walking. Start with 10 minutes on one machine and do 10 on the next machine the next day. Take it outside as well. Get to where you change it up every day you work out and increase gradually from 10 minutes to 30 at a time.

Your core also needs to be strong before you can really work the rest of the extremities. Crunches should be combined with lower back moves every day you exercise. I went over some basic abdominal crunches in the last column as well, so for the low back it's as easy as laying face down on the ground and lifting your arms straight overhead and up with along with your legs. Leave your neck in line with the spine and look at the floor as you lift the arms, head, chest, shoulders knees and feet off the floor. Hold for two seconds and relax back to the floor. Repeat 8-12 times. Finish with a cat stretch on all fours with your spine rounding to the ceiling.

Back not Pecs

When at a desk, you end up rounding your shoulders and slouching. Your pectoral muscles get tight and your trapezious and rhomboids get stretched and weak. In your first week of getting back in shape, also start with your posture and correct the problems of years of desk work and stretch the pecs while strengthening your upper back with reverse flies, bent over rows, and machines.

Once your core is stronger, your pecs are stretched and your upper back muscles are strong enough to pull your shoulders back, you should be standing tall and ready to move on.

The Marathon and Machines

Ok, so you won't need to run a marathon, but your next cardio goal is 40-50 minutes, doing different machines for 15 minutes each, or just taking our outdoor running and biking longer. You are also ready to move to muscle building in your biceps, triceps, shoulders, pectorals, quadriceps, hamstrings, calves, glutes, and inner and outer thighs . Start with some basic muscle building moves on machines. Chose machines first that let the rest of your body rest and just focus on your arms one day (and yes you can add chest press machines and push-up simulator) and legs the next. Day 1- arms, day 2 – legs, day 3 – cardio and core, day 4 off and then repeat.

After you are building strength back, take yourself off the machines and into free weights and balancing leg moves like lunges and squats. These will also start working your core at the same time to balance and keep your form.

Change up your cardio workouts by adding some uphill jogs to your running days. Take the elliptical in reverse for 2 minutes and forward for 2 minutes at a time. Try a spinning class to challenge your bike days or chose different trails outside.

Multi-Tasking

After you start feeling stronger with the muscle isolation, you are ready to multi-task! This is a great time saver and will kick up your results. You just need to add lower body non-machine moves with a free weight exercise for the arms. Start with the basic alternating lunges with bicep curl and shoulder overhead presses. Calf raises and triceps French presses overhead and so on.

By then, 10 will be the number of push-ups you have left to get to 50.

Nikki
Crunch Manhattan Group Fitness Instructor/Personal Trainer

More from Nikki at www.nikkifitness.com:

- Military Wife Workout DVD
- NikkiBeachBride Destination Wedding Workout
- Fit Travel Workout DVD
- Booty Camp DVD

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.

Triple Threat: Shoulders

Men and women alike aim for getting toned and cut shoulders. Instead of doing the normal overhead presses with heavy weights every day, I have a triple-threat move that will challenge and refresh your routine, with slightly lighter weights than overhead presses. This focuses more on muscle endurance than muscle strength.

Add these to my other recent blogs to complete the series of "Triple-Threat" moves I have developed in my fitness DVDs and NYC fitness classes at Crunch.

Here's your shoulders triple-threat fix:

1- Start standing in set position. Put weights in each hand and place hands in front of your hips with palms facing your body. Drag the weights up your body to chest level, leading with the elbows, keeping neck muscles relaxed and shoulders down.

2- Push the weights out in front of you at shoulder level, extending the elbows and keeping palms facing the floor.

3- Open arms out to the sides at shoulder level, palms facing down, and slowly lower them to your sides at starting position, creating resistance as the weights are lowered in a controlled motion.

I personally like to do 1,2,3 in a row to a good workout song and fit it in with an 8 count. I also sometimes add a leg move like glute kickbacks or calf raises. Then I reverse the moves to 3,2,1 and continue the leg toning. (If that takes too much coordination, you can always separate the three moves, chose one and repeat it in 3 sets one day, and then chose the next move and repeat it another day.)

You won't be able to lift your arms the next day, but at least they will look good!

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.

Workout Social Support Group

Studies show that if you have friends to work out with or motivate you towards healthy behavior, your success rate increases. Try to find positive influencers in your life, from friends and family to people at work, church, etc.

Rather get your social workout support online? The popular Military Wife Workout, radio show interviews, Military Magazine articles and Miltiary.com blogs and columns have spurned the interest in a Military Wife Workout group on Facebook.

This just launched this week and you can join by clicking here:

Become a member!

Get NikkiFitness workout tips, moves, fitness music playlists and share tips, motivation and more with your new workout buddies! You can also follow at twitter.

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.

Exercise Your Soul! (Part 2)

The reason I love yoga class is that it improves your body as well as your mind and soul. You leave wanting to be more calm, treat people better, and be a nicer person… almost like church!

Part of this comes from something called "PATANJALI'S EIGHT LIMBS OF YOGA."

The American Fitness Association of America, or AFAA (www.affa.com ), certifies personal trainers and provides continuing education about many areas of fitness, including yoga. AFFA teaches that Patanjali wrote the Yoga Sutras, and he became one of the best known yogis while popularizing these guideline for yoga practices.

I already blogged about the LIMB ONE: THE YAMAS (things to Restrict).

Here I am including part 2 from AFAA's teaching exercises- the NIYAMAS (things to include) so you can continue to exercise your soul along with your body!

LIMB TWO: THE NIYAMAS (Things to Observe) These five observations, or things yogis should do are companions to the yamas discussed above.

Shauca: Be pure and clean. This Niyama is a reminder that we should keep our bodies, clothing and surroundings clean and pure. If we maintain cleanliness, we are observing purity. Eating healthy and natural foods is an important part of Shauca. Many yogis are vegetarian because they feel it is important to eat food which has not resulted from violence, which connects this niyama to the yama of ahimsa (non-violence).

Santosha: Be content. This niyama is a reminder that we are exactly who and where we should be at this moment. It does not mean that we cannot improve ourselves and learn new things; it means that those improvements and skills cannot in themselves bring happiness. The practice of contentment helps us take responsibility for our current situation and see challenges as opportunities for growth.

Tapas: Be disciplined. Discipline comes in many forms and in many parts of everyday life. This includes disciplined speech (thinking before speaking, then speaking without harshness), disciplined habits (personal hygiene, healthy food choices, exercise, even when it is tempting skip it) and disciplined thinking (no negative self-talk, thinking happy thoughts for someone else's good fortune instead of jealousy).

Svadhyaya: Be studious. Svadhyaya is a reminder to turn inward and study oneself. By examining behaviors, thoughts, actions and past experiences, we can determine which ones fulfill us and make us happy and learn to avoid those things that do not. This niyama also encourages us to monitor if our words match our actionsand reminds us to practice what we preach. The svadhyaya also means the study of one's physical self, such as posture, alignment, body language and feelings of wellness and illness.

Ishvara-Pranidhana: Be devoted. Yoga recognizes and honors all religions and harmony between religions. This niyama encourages us to focus on the higher power of your choice. Yours may be God, Allah, Buddha or any other spiritual entity. Ishvara-Pranidhana reminds us to put that entity in charge of your life and take ego out of the equation.

Related Articles:
Exercise Your Soul (Part 1)

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.

Working Out Helps at Work!

You have a vacation hangover.

I can see the signs. The Bob Marley music playing from your computer, the non-stop coffee breaks, the computer screen wandering to travel websites... It's hard to focus on getting back to the grind while daydreaming of summer bike rides and beaches! You want to avoid anything that could bring you back to the computer slouching, blackberry -addicted, stress case you were a few months ago.

By playing, I mean taking that morning bike ride, jogging in the park at lunch, going to pilates or cardio-sculpt class after work and taking active vacations on your weekends like hiking or yoga retreat.

Staying in shape and eating right makes you work more efficiently and productively. You won't eat yourself into a carb coma at lunch if you are having a healthy salad and lean protein that your body craves when you are in a fitness regimen.

In addition, mental stress is the most common energy sucker at work, but it melts away if you hop on the Stairmaster. Fitness improves oxygen delivery to organs, heightens circulation, and cuts back on doctor visits and sick days.

Regular exercise and proper diet can improve your performance at work in many ways, from the very start of your day, or any time you can fit it in:

6am: Have to prepare the kids for their day and then do errands and chores all morning? Instead of being sluggish and holding onto your coffee cup for dear life, working out can leave you looking forward to crossing off your list and excited about how many calories you'll burn running around.

7am: Depending on where you live, you could be racing through the subway late for a meeting, sitting in traffic, rushing in from the parking lot, or organizing the kids early in the morning to get out the door. If you are deconditioned, you'll probably be sweaty, stressed, and or too winded to say hello to the people you are doing that business lunch with. If you are in shape, you will be energized!

9am: Early morning presentation? If you are used to that 6am spin class, this speech will be a breeze to get through, with less hills to climb!

Noon: People who walk around the town or park during lunch feel less ragged and overworked from this mental and physical mini-vacation each day and can turn if back on full throttle when they are at their desk. Some of the best work ideas have come to me while running around the reservoir track in Central Park, and you'll be happier with the endorphins, thus completing your day with a smile.

3pm: Big meeting at the end of the day but feeling the 3pm slump? If you are not fit, coffee may be the only thing that gets you through the day, still half in a fog. But instead of dehydrating on caffeine, a lunchtime walk has you more focused and gives you time to think quietly and plan your talking points. If you are a stay-at-home mom or day, you won't feel sluggish and wish for a 3pm nap lust if you are used to pumping iron at 5pm.

6pm: At the end of the day your back muscles may be tight with stress and your head pounding with all the work you still have on your desk, taking a class at the gym will have you saying "What work?"

11pm: Up at night trying to sleep but thinking about what you need to accomplish in the office or at home tomorrow? If you jogged during the day, you'll be sleepy with a clear mind, and better rested when you awake to tackle your tasks. More exercise = better sleep = better work day.

And let's face it, the better the work day is, the more likely we are to get promoted and can negotiate more vacation days!

P.S. Know any brides - to - be? I will be giving bridal fitness tips this Monday, Sept 14th at 7:30am on national television. The show is called Get Married on the Lifetime network. Set the DVR to become a buff bride! Get my Wedding Workout DVD at www.nikkibeachbride.com

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.

What Did You Do on Summer Vacation?

Q: What did you do on your Summer Vacation? A: Slimmed, Sculpted!

What did you do on your summer vacation? Did you sip pina coladas on the beach? Go fishing on a lake? Eat ice cream on a cruise?

Or did you take your workout with you?

It’s not too late to learn how to work out anywhere you go, without equipment, for the rest of the warm months. With Labor Day around the corner this is the perfect time to practice packing your fitness routine so you don’t put off your workouts until Thanksgiving and winter holidays!

Here are 3 cardio moves you can do anywhere, from my Fit Travel Workout DVD. They all have one thing in common: Plyometrics (for more on plyometrics, email nikki@nikkifitness.com for last week’s newsletter). This is a way to get toning in with your cardio, but they can be intense and are best performed if you have been working out for a while and are in shape already.

Jumping Lunges

This simple move takes a right lunge, then you jump up in the air to scissor the legs and land with the left leg in front in a lunge. Do 20 repetitions.

Squat Thrusts

This move uses an 8 count and is great to do with music. Perform 2 jumping jacks (counts 1,2), then squat toward the floor and place hands by feet.

Jump the legs back into a plank (counts 3,4) do a pushup (counts 5,6), then jump the legs back towards the hands and stand up (7,8). Perform 10 repetitions.

Rock-Climber Jacks

Similar to squat thrusts, this move takes you to the floor, but included more jacks and ab work instead of pushups. Do 10 jacks. Come to the floor into a plank just like in our last move, then, holding the plank, bring the right leg in towards the chest and quickly switch and bring the left leg in and straighten the right. Repeat right, left, right, left for 20. Then push both legs into plank, jump them in towards the hands and stand for 10 more jacks. Trainer tip: while switching legs keep hips low to the ground and hands under the shoulders. Avoid letting hips raise to the sky and shoulders creep back and behind the hands.

Repeat each move in the series for a set of 3. Then replace the pina colada with an iced green tea and find some air conditioning.

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.

National TV Show Looking to Feature Healthy Military Wives!

A nationally syndicated health and wellness show is looking for a military wife who has taken charge of her health and lost a great deal of weight since her husband’s most recent deployment overseas. If you’ve lost more than 50 pounds, they want to hear from YOU! You may have the opportunity to share your inspirational story with the rest of the country.

If interested, email nikki@nikkifitness.com

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.

Hard Core: Low Abs Workout

Hard Core: Low Abs Workout

One of the biggest workout requests I get in class and over email and twitter is moves to tone the lower abs. Here are three of my favorites, all done in the same basic position - laying face up on the floor - for quick transitions between moves, and then you can take a nap right on the floor when you are done!

1) Long Leg Lift

Lay on your back with hands palm down on the floor by your hips for support. Extend both legs to the ceiling with knees mostly straight. Lower legs towards the floor while contracting the lower abs (your lower back should not lift off the floor, if it does, keep legs higher.) For an advanced move, take legs a few inches off the floor and raise back to the sky for one rep. For modified move, only lower legs half way and bring them back up. Do 20 repetitions.

2) Hip Hop

Keep lying face up and place hands behind your head. Keep the legs straight and extend them to the ceiling. Flex your feet and use your low abs to lift your hips off the floor to the sky. Return hips to the floor for one rep.

For more intensity, add an upper body crunch so that you lift your shoulders off the ground at the same time you lift your hips. (Be sure to keep looking at the sky and do not drop your chin toward your chest, keep the chin lifted and neck in alignment with the spine.) Do 20 repetitions.

*For extra abdominal toning, after your last rep, hold the hips up at the very top of the move, feet reaching for the sky, and do 10 extra crunches with the upper body, holding the lower body steady with hips off the floor.

3) Criss-Cross

Continue to lay on your back and place hands back on the floor, palms down, next to your hips. Keep legs straight and over hips with feet extending to the ceiling. For level 1 drop legs a quarter way to the floor; for level 2 start half way to the floor; for level 3 start with legs just a few inches from the floor as shown. Once you found your level, separate legs out about 3 feet into a “V.” Bring them back together, crossing your right foot over your left. Separate feet again, and then bring them back together with the left leg on top. Repeat for 20 repetitions.

If you are not ready for a snooze, repeat all the moves again for 3 sets. Either way, you’re sure to wake up sore tomorrow and with flatter, fitter low abs!

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.

Exercise Your Soul!

The reason I love yoga class is that it improves your body as well as your mind and soul. You leave wanting to be more calm, treat people better, and be a nicer person… almost like church!

Part of this comes from something called "PATANJALI'S EIGHT LIMBS OF YOGA."

The American Fitness Association of America, or AFAA (www.affa.com), certifies personal trainers and provides continuing education about many areas of fitness, including yoga. AFFA teaches that Patanjali wrote the Yoga Sutras, and he became one of the best known yogis while popularizing these guideline for yoga practices.

I would like to share with you the first one, so you can start exercising your soul along with your body!

LIMB ONE: THE YAMAS (Things to Restrict) The following five restrictions are meant to clear away negative thoughts and actions to make way for pure and clean living.

Ahimsa
Do no harm. This yama means non-violence or non-injury to oneself and others. This idea is central to yoga, as the focus of yoga is non-competitive. The idea of no pain, no gain, which is sometimes part of the practice of conventional Western fitness modalities, does not belong in yoga. Ahimsa also means using non-violent words, thinking non-violent thoughts and avoiding negative self-talk, such as I'm stupid or I'm fat. Negative self-talk is essentially doing harm to oneself. Ahimsa is the embodiment of honoring oneself and others.

Satya
Do not lie. This yama also relates to self and to interaction with others and reminds yogis to act in complete truth at all times. According to ancient yogic scriptures, the truth cannot bring harm. Being truthful in all parts of one's life creates higher standards and builds loftier character.

Asteya
Do not steal. This yama reminds yogis not to take something that does not belong to them. Aside from tangible items, it is possible to steal intangible things as well, such as another person's confidence, pride or attention.

Brahmacharya
Do not ignore Virtue or Abstinence. This yama is believed by some to be more about virtue than abstinence. It reminds yogis to think of others with love and respect rather than with selfishness and lust. This yama does not demand that every yogi should live a life without a spouse or children and be celibate. This yama, like the others, simply encourages purity of thought and action, in this case, in relation to love and sexual behaviors.

Aparigraha
Do not be greedy. This yama is a reminder not to accumulate unnecessary things. Excessive possessions add clutter to life and bring clutter to the mind and spirit as well. This yama encourages simplification and letting go of materialistic desires and envy. Again, purity of thought and action are emphasized.

Related Articles:
Exercise Your Soul (Part 2)

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.

Get Yourself Moving!

I am the first to say make fitness fun, fit it in, and trick yourself into just getting moving!

Here is a great New York Times article that explains some “oddball” fitness classes across the country, and also shows why I love being an instructor at Crunch in NYC!

The Trapeze, the Catwalk, the Gym

A way to get some fun in your at-home workouts is my latest Fit Travel DVD, where you get to look at fun scenery from China, Italy, Mexico, Chicago, NYC and Florida while choosing your own music playlist and finishing your workout in 30 mins!

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.