Archive for: arms

5 May Moves for Muscles Before Memorial Day

  • April 28, 2015
  • Spouse Fitness
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5 May Moves for Muscles Before Memorial Day

My 5 May Moves for getting the beach body before Memorial Day are here! Follow these steps with 5-​​10lb weights and you manage to sculpt your triceps, biceps, shoulders, chest, upper back, lower back, glutes, inner thighs, calves, quads and abs!

Power Pumpkin Workout


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

Red Carpet Workout: Oscar-​​worthy Arms Succeed with Failure on the Last Rep

  • February 24, 2014
  • Spouse Fitness
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Oscar time means body critiques of red carpet stars. Many people now start to focus on their fitness routines geared to their own red carpet moments, a big birthday or wedding perhaps? To get inspiration from these Oscar bodies and a start on your big event, I put together some moves where you test your arm muscles to the extreme, doing three back-​​to-​​back sets for each muscle group — going from heavy, to medium, to light weights. This is one time when FAILURE is a good thing! You want to work with weights and reps that leave you thinking you just can’t do one more.

Improve the Move: Burpees and Push-​​ups


If I had to pick just one cardio move as my favorite for all its benefits, it would be the burpee. If I had to pick one muscle sculpting move, it would be the push-​​up. If you love these moves, but want to give them a multitasking makeover, read on!

Armed for Summer

Armed for Summer

To get in shape for summer, everyone focuses on booty and abs… now that summer is halfway over, it’s time to re-​​focus, on those arms.

Triceps are a trouble spot for most, so I created a free how-​​to video on KnowMore​.tv so share some of my multitasking toning moves that save time. For the entire workout, check out my Slimnastics video.

Here is a free sample video with 4 moves that men and women can both try, because they ditch the typical French Press and Kickback to get more creative. Sleeveless shirts and dresses are worn more than bathing suits anyway, so get rid of those bat wings and get armed while summer’s still here!

How Hugh Jackman’s Got So Jacked for “Wolverine”


So you want to know how Hugh Jackman got so ripped for his movie Wolverine? Well, you have two options: hire his extremely expensive fitness trainer Mike Ryan, or you build your own workout program based on his advice. If you are interested in the latter, read on.

Move of the Week: How to Get Guns with One Fast Move

How to Get Guns Fast

Multitasking is the way to save time and lifting is the way to sculpted arms. If you don’t have a lot of time, my 6 count combo move will hit your biceps, triceps and shoulders simultaneously! Bonus exercise — adding a squat targets quads and gluteus too! All you need is a pair of weights heavy enough for you to lift 15 times and feel challenged. I use 12 lbs weights.

Here are some photos from a segment I did on WCBS The Couch in NYC.

Sitting is the New Smoking: Office Workout Moves

  • April 19, 2013
  • Military Workouts
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Office Workout Moves

Ever wonder how bad sitting behind a desk all day is for you? Maybe you used to be in the field and now think that your 30 minutes at the gym is enough to combat 8 hours behind a desk? Studies show that you are better off working out at the office several times a day than sitting and then hitting the gym!

Do my suggested office workout several times a day and you will fight that sitting disease.

Best Exercises Muscle by Muscle: Part II

  • February 28, 2013
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Well hey there, I’m back with more of some pretty cool exercises muscle, by muscle. If you missed Part 1, click somewhere in this sentence. If you already read it, you’re one step ahead!

I left you guys not hitting arms and the ever so important core. So we’ll get right into it! Here are my favorite exercises for those pythons hanging from your arms, and that turtle shell you have under your t-​​shirt.

Best Exercises: Muscle by Muscle

  • February 25, 2013
  • Military Workouts
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When it comes time to training, we each have our favorite exercises. You know, you walk into the gym and you’re just like “Yes, I get to do  _​_​_​_​ today!” However, are your favorite exercises the best exercises for you? Are you getting the results you’re looking for with those exercises? I breakdown a bunch of exercises that are not only beneficial for your body, but are also not the same boring stuff you did the last week.  Check out some of my favorite exercises, muscle by muscle, that produce results!

Two Moves to Pack When You Travel

  • January 31, 2013
  • Military Workouts
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Two moves to pack when you travel

Photo courtesy of The New York Times

The cold winter weather might be keeping you home, away from the gym, or sending you out of town, packing for warmer climates. I was recently reviewed by the New York Times about moves for the busy business traveler, but you can do them anywhere, for any travel reason, or just at home in your living room.

The two they featured are (photo attached, curtesy, NY Times):

1) The Incline push-​​up. When feet are higher than the hands, you get a different challenge for those pectorals. Do 5 sets of 20 reps, for 100 a day. View photo.

2) The reverse fly with hydrant. This works the upper back (trapezius and rhomboids), which is the opposing muscle group to the pecs, so they are perfect to do together. Don’t have a weight? Fill a hotel iron with water and that will do for 20 or more reps! The move also targets your abs because you are off balance, and your outer thighs as you lift your opposite leg out to the side. View photo.

Award-​​Winning Fitness Moves for Your Red Carpet Event

  • January 22, 2013
  • Military Workouts
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Award-Winning FItness Moves for Your Red Carpet Event

This one’s for the ladies…

It’s awards season, which means it’s the perfect time for a Red Carpet Workout!

As a former red-​​carpet publicist, I spent years prepping clients for big events. But what they really wanted to know about was my personal training secrets.

Working out for the Red Carpet, or for any big formal event, requires a lot of work, but you can cut that workout time in half if you focus on sculpting the six areas that see the spotlight the most in your dress: the triceps, biceps, shoulders, chest, upper back (for posture) and calves (for short dresses).

If you multi-​​task your toning moves and add some cardio to it, you get a 30-​​minute workout that slims while you sculpt these critical areas.

Great Gadgets for Giving, Part I


If you’re in a “present” panic , I thought it would be fun to share with you some innovative products and inspiring organizations that may be a perfect fit for your gift list.  It is also a great way to celebrate entrepreneurship by supporting Made in the USA products and U.S. companies.  The following gifts, gadgets, and giving opportunities are my salute to ingenuity. These organizations and companies are either founded by veterans or have a great track record of supporting our military community.  Happy shopping and be sure to stay tuned for Part II and III.

3 Odd Bodyweight Exercises You Need in Your Routine

Military Workouts

Whether you’re a fitness enthusiast or just acquired your gym membership you have most likely scoured the internet for effective exercises to get you in shape.  As a fitness enthusiast for over 20 years, there isn’t a week that goes by where I don’t try and incorporate something new in my workout routine.  Your body has an amazing ability to adapt.  If you aren’t constantly challenging yourself with new techniques and exercises you are not maximizing your workout time. So I challenge you to incorporate all three of these below exercises in your next workout.

Daily Pushups, Pushups, Situps, etc… Why???

Daily Pushups

This one drives me crazy.  Far too often I see this comment followed by the question — “why aren’t I getting stronger in my PT?” This question is about adding PT everyday into a workout program for hundreds of repetitions each day!

“Stew, I have been doing 500 pushups and situps along with 100+ pullups everyday for the past few months. I saw some great increases but now my increases have stopped and starting to turn into decreases on some days I test. What is going on? I thought it was OK to do calisthenics everyday?”

Confused on Mixing Pullups /​ Pushups into Program

Pullup Bars

Here is a very commonly asked question about adding calisthenics like pushups, dips, and pullups into a standard weight training program.  The answer is that is can be done but it is not recommended one of the ways it is asked in this question:

“Stew, I am a little confused about adding pullups and pushups into my weight training program.  I mean should I mix them into the days I do upperbody like bench press and pulldowns or should I do them on separate days in between?”

Unusual “Dual Position” Biceps Exercise

Bicep Workouts

When people ask you “How much can you bench?”, you know you can fudge the number a bit.

But when you’re asked to flex your pipes, those biceps don’t lie.

They’re either big…or they’re not!

Few people know that to really get the bi’s growing, you have to train them effectively and that means hitting them with “dual position” targeting – meaning from both the “stretch” and “contracted” positions – so you can really target all of the biceps’ muscle fibers.

Here’s an unusual biceps exercise you can add to your mass-​​building program that will help you do just that…

Favorite Pullup /​ Pushup Variety Workout


Here is an open topic for your favorite pullup /​ pushup variety workouts:

My top three are:

Pullup /​ 8 count pushup or burpee pyramid - Start off by doing 1 pullup — run 25yds and do one 8 count pushup or burpee (your choice).  Then continue up the pyramid:

run 25m — 2 pullups — run 25m — 2 burpees
run 25m — 3 pullups — run 25m — 3 burpees

Continue up the pyramid until you fail or you can reach ten and repeat in reverse order.  We did this one today and every 5th set we ran a mile.  So sets 1–5 then mile run, sets 6–10 then mile run, 10–6 then mile run, 5–1 then mile run.

Three Moves, One Complete Muscle Workout — Pt. 2

  • April 17, 2012
  • Military Workouts
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Three Moves One Workout

Last week I demonstrated the first of three moves that, when combined together, create a perfectly-​​balanced full body workout. The first move targeted inner thighs, glutes, calves, quads, biceps and shoulders.

The next move (move #2) hits your triceps, outer thighs and abs.

Three Moves, One Complete Muscle Workout — Pt. 1

  • April 11, 2012
  • Military Workouts
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Complete Muscle Workout

Over the next month I will provide you with three multitasking muscle exercises that, when combined, work every major muscle group and give you a totally well-​​rounded workout, with only 4 moves to remember and repeat!
Move 1: Six Part Plie Squat (Works glutes, quads, inner thighs, biceps, shoulders and calves)

Start holding two heavy weights with arms straight, in standing position with your legs wider than shoulder-​​width apart. Squat so that your knees are over your ankles and your hips are almost in line with your knees.