Click *here* for the Sweet Potato Avocado Toast Bites with Cilantro Mayo recipe!
•• Nutritionists give you a list of foods to eat, and a list of foods to avoid. Most
people already know this, but haven’t been able to actually do it.
•• Therapists don’t provide clear action steps, and there is no linking of mood
and don’t address food in relation to mood.
•• Doctors don’t address the root cause of the symptoms, but instead prescribe a pill
or other quick fix.
Health Coaches address the root cause and guide their clients in holistic healing and transformation, addressing all areas of life.
Ever wonder why you know what’s good for you but you just aren’t doing it?
As your health coach I will help you identify the end result you want, what it will mean to you, and how I can support you in getting there. I’ll hold you accountable because it’s time to see what’s possible. It’s time for transformation.
Aside from the foods you eat and drink, we will also explore primary foods – things like your relationships, career, spirituality and exercise. If there is an imbalance in life there may be an imbalance in health.
And because I also have a fitness background, we can add training sessions and videos for strength and cardio workouts, yoga, and many other tools to your twice-monthly health coaching sessions.
There will also be:
-fridge and pantry makeovers
-health food store visit 101
-recipes and cooking tips
-group sessions and optional events
– lots of space for you to talk, dream, and overcome roadblocks.
We’ll discuss your goals, what that vision looks like once achieved, and how to get there. From weight loss, to solving existing health problems, to de-stressing, stopping a bad habit, to toning your muscles, and finding happiness through wellness….I’ll support you on your journey,
So think for a moment, what is the “why” behind your goal? Can you picture what achieving your goal will look like? Lets clearly voice your needs to move forward in your journey. Deciding to work with me is an investment in yourself. I’ll be 100% committed to your success.
Contact me today about a 6 month Health Coaching program! We can meet in person or on the phone/skype. Six months is the perfect amount of time to get past common challenges and setbacks of daily life. Each session we will reconnect with your intentions and each session will end with 1–3 action-oriented goals to work toward our intended result.
After your initial health history/goal setting session, you’ll set dates to meet or talk with me in advance and sign a commitment letter for yourself and your coach, outlining your goals from 1 month, 3 months and 6 months.
Join me to take your first step to abundant health by crowding out the bad and adding in the good! Nikki
WANT TO BE AN INTEGRATIVE NUTRITION ® HEALTH COACH YOURSELF AND START A REWARDING NEW CAREER? CLICK *HERE* for more info (bonus – you get a large tuition discount for mentioning Nicole Glor though this link!)
Health doesn’t Have to Be Hard
Little changes every day, like crowding out soda and sugary drinks with water and green tea, replacing cheese and chips with veggies and hummus, and walking after meals instead of sitting in front of the TV, can make a big difference in your health. This month’s blog is an especially happy read because health doesn’t have to be hard!
New study shows walking better than running for diabetes prevention
Health doesn’t have to be hard, according to a new study from Duke University http://link.springer.com/article/10.1007/s00125-016-4051-z?view=classic that finds walking might protect against diabetes more than running does. It studied the effects, on pre-diabetics, of walking 13.8 miles a week for 6 months verses running the same distance. (According the Centers for Disease Control and Prevention, more than 1 out of every 3 Americans is pre-diabetic, with elevated blood sugar but not as high an amount as diabetics).
Researchers found that the walkers had 6 times more improvement in their glucose tolerance than the runners did. One theory on the improvement is that walking burns more fatty acid than running does, and too much fatty acids make it harder for your body to process insulin. If you can’t use insulin, your cells can’t absorb blood sugar from the bloodstream, which leads to pre-diabetes and full-blown diabetes.
Whether going for a walk down the street, in a park of on a hiking trail, or just marching in place in your living room with a walking workout video like the NikkiFitness Anti-aging Walking Workout (Amazon or iTunes) there are many options to work walking into your week. You can add some fun music, a guided meditation, audio-book, a pet, significant other or best friend and getting healthy will also get you happy!
Week 1 – Walk ½ mile or 10 minutes M-F. Rest Saturday, do yoga/pilates/lift weights Sunday.
Week 2 – Walk 1 mile or 20 minutesM-F. Rest Saturday, do yoga/pilates/lift weights Sunday.
Week 3- Walk 2 miles or 30 minutes M-F. Rest Saturday, do yoga/pilates/lift weights Sunday.
Week 4 – Walk 3 miles or 40-45 minutes M-F, Rest Saturday, do yoga/pilates/lift weights Sunday.
One Mantra: Work out because you can!
(And for all those who cannot because of injuries/disabilities/life limitations.)
Health Coach NikkiFitness giving a nutrition talk to 1-3rd graders in NYC!
One Must Have: A Health Coach
Health coaches are a growing trend, but what are they? A health coach is part life coach, part nutritionist, part personal trainer, part cheerleader, part accountability partner… and all effective. They may talk about incorporating better foods, finding ways to naturally make you well if you’re experiencing a lot of ailments that could be stemming from your lifestyle, adding more exercise, and exploring weather roadblocks to your wellness may be related to unhappiness in career, relationships, lack of spiritual experiences, etc.
Health coaches are different based on their background, so you’ll want a full list of credentials and certifications, and to make sure that they are not simply a “health coach for company/shake/supplement/meal plan X.” They should not be representing or selling a certain product, just selling a happy, healthier life. They won’t prescribe or take you off prescriptions, but they will work in conjunction with your doctors to see if food and lifestyle changes might improve your health to the point where things like diabetes, arthritis, rashes, allergies, inflammation and weigh gain could be the result of a food allergy or intolerance. Holistic and integrated lifestyle improvements could get you off these prescriptions in the long run when you, your health coach and your doctor are a support system working together.
Generally, a health coach will conduct a health history with you in your first complementary session and then they usually work in 6-month agreements. Sessions could be in person, over Skype or Facetime, or over the phone. They may involve meal diaries, emails or texts with your coach, and group sessions depending on the package and geographical situation.
Disclosure: I am a health coach with a certification in personal training and group fitness instruction from the Aerobics and Fitness Association of America, 200 hour Registered Yoga Training (RYT) from YogaFit, and health coach certification from the Institute of Integrated Nutrition, as well as an author, writer and national media fitness expert. You may find coaches who are registered dietitians with less fitness background, or someone who was once a therapist and expanded into nutrition and fitness in other ways. Each health coach comes to this growing career in different ways, and could even be a new career for you. Look into it and find someone with the right background and demeanor for you!
Crunch on the Run
What if you could call yourself a runner? Ever dreamed of jogging a mile without stopping? If these goals seem out of reach, read on, and reach for your sneakers…
Running is as inexpensive as buying a good pair of running shoes and it’s as easy as setting aside 30 minutes. It’s a priceless way to see new cities when you travel, you can bond with a significant other or jogging friend while working out where you live, many people find it therapeutic to run alone and/or out in nature (I solve my problems and get great ideas while running solo and thinking). Running is a mood-booster as well. If you have a treadmill or a gym membership, you can do it even on a rainy day or icy day. Running makes you lose fat and builds great leg and abdominal muscles. Some days you can do longer distance, some days shorter speed intervals. Some days you’ll take off on flat pavement, on others find winding trails and hills. I even train clients to jog and then add in push-ups, planks, triceps dips and lunges on park benches. You can make it even more special by signing up for fundraising races for a good cause and participating in mud runs or color runs with paint splashed on you for each leg of the race. (Your body will look toned and lean, while all covered in mud and paint for those race selfies!)
Get started: People often ask me what running shoes I use. That’s like asking me what toothbrush is the best. Sneakers that work for one person won’t be ideal for another, because it depends on your body’s needs. Visit a runner or athletic shoe shop and have them watch you run and measure your needed amount of arch support to find the best pair for your body.
Move- Try these running workouts for 30 minutes a day.
Week 1: Start speed walking for 30 seconds hard, 30 easy. Do this 5 days a week.
Week 2: After the first week start speed walking for 2 minutes, then take 30 seconds easy.
Week 3: Time to jog. Go back to 30 seconds on, 30 off. Then jog 2 minutes the next week and walk for 30 seconds between intervals.
Week 4: Jog for 5 minutes at a time and take 30 seconds to recover.
After a month try your first mile, or run for 10 minutes without counting the distance. Keep adding on to your time jogging and eventually you’ll be able to jog for 30 minutes straight!
Working out: First you feel like dying, then you feel reborn! (So push through the days when you feel like it’s too hard, and you’ll be rewarded during and after later workouts.)
You hear about adding more fruits and vegetables to your diet, but that banana got smashed in your bag yesterday and today those strawberries are a mushy mess by the time you unpacked them. Forget the mess and get crunching while you’re on the run with a new food brand of freeze- dried fruit called Crunchies! I discovered these while adding in more plant-based food to my diet as I began nutrition school. They are so good that my 6 year-old’s soccer team was fighting over the bag last week. The fruit is sourced from all natural fruit and veggies – and the company owns heir own supply chain “from field to fork!” They taste fresh and sweet no matter which kind you try, from mixed fruit to strawberry, to pineapple or even beets! At about $5 per bag and 40 calories with 6 grams of sugar per serving Crunchies “beat” the mushy banana any day.
Also at Walmart, Amazon and more.
It’s wedding season, and that means lots of events with friends and family. If you’ve recently started a fitness routine, it’s a great way to boost your confidence and feel good about your progress because you’ll see people you probably haven’t seen in awhile, and they’ll likely comment on your healthy changes. You can get red-carpet-ready with the following move, mantra and must-try!
The running lunge move from my Red Carpet Runway Workout video (www.nikkifitness.com) works legs, glutes, abs, and cardio.
From a standing position, step your right foot back and place your left hand above your left knee for support. Your left knee should track over your ankle, not your toe. Bend your right knee so that it almost touches the ground (deep lunge) and then bring your right knee up towards your chest, keeping the left knee bent. Step your weight back into your right foot behind you. Repeat 20-30 times and you’ll feel it working your left quadriceps and glutes! Switch sides and repeat.
Make it harder: Add a hand-held weight to increase the intensity and chisel the arms. By lowering your right hand and weight by your left knee and then lifting the right elbow up to the sky (as if you were pulling the starter chain on a push-lawnmower), you work your upper back (trapezius and rhomboids) and improve your posture when those muscles are strong. Lift the right arm each time you bring the right knee in towards your chest.
The only person you should try to be better than is the one you were yesterday!
One MUST Try
RockMyRun www.rockmyrun.com is a fitness app that not only provides seamless mixes of fresh fitness songs, but also matches your running (or walking) pace. I use this app to teach fitness class with fresh songs and adjust the beats-per-minute (BPM) to the speed I need for different class formats. But when I go outside to work out on my own, it’s nice to be able to match the beat to your steps so that you keep up with yourself and don’t vary your pace, even at the end when your muscles are telling you to slow down, but your head is saying keep up. Just don’t blame me if you get weird looks from passersby when you are singing to yourself while you work out- the music is that good!
Continue doing the running lunge, add your new music playlist for all your workouts and repeat the mantra above, and you’ll be rocking any red carpet this summer. Once you work on your fitness, why not look even slimmer and toned with my posing tips? Here’s a free video that will make sure your photos of your outisides will show how fit you feel inside. https://www.youtube.com/watch?v=cBBnq5yAuFQ
OM: One Move, One Mantra, and One Must- Have
To me, summer is the time for energy and fun. You’re no longer huddled under a blanket at 4pm when it’s dark outside already. The days are longer, people are happier, salads are more appealing than comfort food, and you even feel lighter and years younger! It’s the time to use that energy to try different workout routines to find your fitness fun! You can take a walk and do body-weight moves on a park bench, jump rope, or turn on your favorite fast song and kickbox your stress away. Summer vacations provide reasons to motivate and move before you go, and while you’re there. Do something active every day so that you are able to use your body today and for years to come. (By the time winter arrives, the good habits you make in the warm weather might stick around so you don’t need a January resolution.)
Squat to cross kick and punch is from my Anti-aging Walking Workout (www.nikkifitness.com) and works legs, abs, shoulders and cardio.
From a standing position, squat like you are about to sit into a chair, and use the strength of your quadriceps and glutes to stand back up. Next, raise your right knee and then extend your flexed right foot out into a kick, while punching your left hand toward your foot. Return to standing and squat. Next, kick your left leg and punch with your right hand to complete one rep. Repeat for 10-20 times.
Make it harder: add light hand weights to increase the intensity and chisel the arms more
Today is the youngest you will ever be again, so make the most of it! (I’m turning 39 this summer, so you can be sure I’ll be working out to stay young and run after my 6 year-old and 11-month old!)
One MUST HAVE
You hear a lot about wearable fitness devices that track how many steps you get per day, but I say, start with shoes that make you want to move first! Vionic shoes are designed by podiatrists with OrthaHeel ® technology and are a must-have for anyone with low arches. Since I tried them, I can’t even stand to be barefoot at home, let alone walking the NYC streets without wearing a pair of their inventive shoes. They feel better than anything I have ever put on my feet.
Vionic’s innovation lab created walking shoes for men and women to help you increase your fitness level, flip flops to get you out of those un-supportive thong sandals, slippers for cozy comfort indoors, and even wedges and boots for feel-good fashion. Dr. Jacqueline Sutera is a surgically trained doctor of podiatric medicine, who explains why great supportive shoes make all the difference in being active. She says it’s especially important for diabetics to wear shoes inside the house. “If you loose feeling in your feet you could step on something without knowing it. Good, supportive shoes or slippers help circulation and foot health to keep you active indoors as well as outside.”
When your feet and legs feel energized and healthy, fitness is fun! And when it’s fun, you feel like a kid again.
A popular saying around the gym is “summer bodies are made in the winter.” If that’s true, then springtime is the time for the procrastinators! If you’re like a lot of people, pulling out your warm-weather clothes in the spring can be fun, but trying them on can be scary after a winter of hearty eating, skipping workouts and too much hot coco on the couch. Don’t worry, it’s not too late if you try my “one move, mantra and must-have” each week. My new blog will help transition you from hibernation to healthy habits just in time for summer!
The Bear Crawl is from my Anti-aging Walking Workout (www.nikkifitness.com) and tones your arms, chest, abs, glutes and legs):
Start in a standing position. Bend your knees to squat, then walk your hands out on the floor for a count of four, so that you end up in a plank, keeping your feet in the same place where you started. Your hands should be directly under your shoulders, and your head, hips and heels in one straight line while balancing on your toes. Then, keeping the abs tight, walk your hands back toward your feet and use your leg strength to help you stand up.
Make it harder (additional chest and cardio): walk hands out to plank, then add a push-up, and when you walk hands back into feet and jump into the air with your hands reaching to the sky!
Sweat is just fat crying! (Many people avoid working out because they don’t want to sweat. I say, don’t be afraid to sweat, embrace and chase it, and this mantra makes me laugh through grunting during the workout!)
One MUST HAVE
Healthy eating is made easy when the temperature rises. Forget your heavy crock-pot meals or comfort-food takeout and instead chose salads, light protein and smoothies! If green juices and smoothies (think milk shakes that taste naughty but are actually good for you) seem like too much work and planning, I found a great company to get you started on a smoothie-a-day-habit! Greenblender delivers flavorful superfoods high in nutrients, vitamins, minerals, antioxidants, proteins and fiber, nationwide, to bring you everything from more energy to weight loss.
Each week, for about five dollars a meal, they send you five new smoothie recipes and all the pre-portioned organic ingredients you’ll need to make 10 smoothies (I say share one with a loved one each weekday for breakfast!) They even have diabetic-friendly tips and recipes like “How to Naturally Sweeten Your Smoothie,” that you can reference online at https://greenblender.com/smoothies/?s=diabetic
Try this recipe to kickstart your new good habits and come out of hibernation, because It’s not too late to get your “summer body” after all.
Raspberry Basil Smoothie Ingredients
- 2 1/2 ozgrape tomatoes
- 1 ozraspberries
- 4 ozpineapple
- 4 leavesbasil
- 2 tbspgoji berries
- 1/4 cupwalnuts
- 1 cupwater
- 1 cupice
Are you worried that the heavy holidays will get you looking frumpy in January? I have a motivational gift that will have you looking good and feeling more confident while you work off that weight.
This January, while you’re exercising hard, and eating right to try to burn off that extra 10 pounds in your New Year’s Resolution (download my newest Anti-aging Walking Workout with Weights video to get that blood flowing), add some shapewear to your list for Santa!
I recommend Leonisa (http://www.leonisa.com) waist-slimming, “double dose torso control” line.
I believe that once you see yourself in that little black dress looking slimmer than last year, it will give you even more motivation to burn off those extra pounds with a workout. Don’t wear this product while working out, but pack it in your gym back for after the shower to look good while waiting for the weight to drop this January!
Fitness, fit it in! Nikki
NikkiFitness tested and approved fitness gear for Fall 2015:
1. Ashtanga Yoga Rug $44.95 http://www.ashtanga.net/store/organic-cotton-mysore-practice-rugs-c-21.html
These hand-loomed fully organic cotton practice rugs are currently the only onesin the US. The Mysore Practice Rugs offer a great feel, remind practitioners of the ‘old school’ method when yogis practiced on cotton, they absorb sweat, and work great on top of any sticky mat helping prolong its life. For extra stick on your down dog, I recommend wetting your hands a bit before the sweat kicks in to glue you down. The cotton rugs are sanitary and also easy to clean.
2. Fabb activewear fabbactivewear.com
Match point tennis tank 47.99
This high-performance, breathable, and supportive tank is ideal for tennis but also great for running. Form fitted to go with the natural curve of your body, this top will have you looking sexy while staying classy. It’s made from FABB breezy fabric- a breathable, moisture wicking material for staying dry, while also being shrink and fade -resistant. The built-in bra, odor-free material and fashionable design will leaving you feeling confident to grab lunch with girlfriends, hit the stores, or run errands before or after your workout.
Better basic pilates legging 87.00
This women’s workout legging has the perfect amount of stretch to allow ease of movement while also providing the compression needed to help you feel supported. A staple piece to any wardrobe, this reliable legging is perfect while on-the go and extremely versatile in use. Feel comfortable, stylish, and confident with the extremely flattering fit and soft feel. Definitely a FABB fave!
3. Men’s and Women’s Toe Socks that are ingenious, by Injinji $12-30.00 http://www.injinji.com
I was out running the other day, and got a blister on one foot and had a bleeding tow from a sharp toenail on a nearby toe, on the other foot. Now I know how to avoid limping home. The Injinji socks for men and women (in many bright colors like tangerine and daffodil) offers increased two-way stretch, enabling the material to better stretch across a foot arch and providing compression throughout the foot. The fit of the individual toe-sleeves are redesigned for a better, snugger fit throughout the toes without any excess material. Dreamy durable, light fibers make for cool, dry and bloody and blister-free feet. They have ankle-height for a nice summer run, as well as calf and knee- height for when the weather calls for a legging attached to your sock!
And whether you’re a snow junkie, hiking and outdoor enthusiast, or looking for compression, Injinji has you covered with socks for Hiking and outdoor, Compression, Trail Running, and Snow socks (click on the link).
4. Indoor Swim for Family FItness by FINIS http://www.finisinc.com
Just because summer is over doesn’t mean your kids have to forget how to swim. Take your lessons or family fun time indoors at your local gym, community center, apartment building or hotel vacation with some fun gear that makes your kids want to jump in while you fit in your laps. I love the goggles and cute “animal head” swim caps! They even support education and giving back to the community through the So More Can Swim program.
H2 Jr. Goggle
The H2 Jr Goggles are designed specifically for kids faces and provide the ultimate leak-proof fit. Double silicone straps and easy-to-adjust back clips make these easy to provide a secure fit to any young swimmer’s head. Ideal for swimmers 4 to 12 years old.
Retail Price: $12.99 http://www.finisinc.com/product/801
Mermaid Swim Fin
The Mermaid Fin is a fun, monofin pool toy, ideal for young swimmers, that teaches a balanced dolphin kick while also allowing children to increase their confidence in the water. Ideal for children 12 and under, the Mermaid Fin is great for encouraging imagination and fun in the water while developing swimming skills.
Retail Price: $31.99 http://www.finisinc.com/Mermaid-Swim-Fin
Designed for Ages 6+
Shoe Size: male 1-6, or female 2-7 (Euro sizes 33-39)
Animal Heads Swim Caps
These playful and creative swim caps encourage kids to get in the water and make swimming more fun. Retail Price: $9.99 http://www.finisinc.com/myCarousel
Kids swim Diapers (Solid or with Designs): Required by most swim schools and public pools, reusable swim diapers are great alternatives to disposable diapers. Snug elastic around the waist and legs create a secure fit to contain solid waste. FINIS provides an array of sizes that translate into comfort for the baby and confidence for the parents. A soft woven polyester lining gives the diaper an extra soft layer against the baby’s skin. UPF 50+ keeps harmful UV rays away from sensitive areas. Phthalates and PVC free.Retail Price: $9.99
5. Pack good-for-you-food with Go Stak! 12.99 http://www.blenderbottle.com/all-products/shaker-bottles/blenderbottle-gostak
GoStaks are a smart and sleek advancement in portable nutrition. Durable jars secure tightly to carry powders, vitamins, supplements, snacks, and more. The 150cc jar hold 87% of protein powder servings so whether you pack pre-, intra-, and post-workout supplements to the gym, or simply need a versatile system for snacks and small items, the GoStak has you covered from milk and formula powder for baby, carrots and berries for older kids, nuts and protein powder for adults, and everything in between.
6. Justin’s Snack Packs – dip, scoop, and devour. www.justins.com
Justin’s -the maker of naturally delicious nut butters and organic peanut butter cups debuted- its Snack Packs this summer and my gym bag now has a special pocket for them. One side of the portable container carries Justin’s nut butter, the other side is gluten-free pretzels. I’ve managed to snack on them morning, noon and night, as breakfast on the go, and pre/post workout snacks, and saved the chocolate nut butter for desert. The Snack Pack does not need refrigeration and delivers the great taste and high-quality ingredients one would expect from the brand at just 200-210 calories per pack in 100 percent recycled plastic and provides a portable pick-me-up in three tasty varieties: Chocolate Hazelnut Butter and Pretzels; Classic Almond Butter and Pretzels; Maple Almond Butter and Pretzels. They are available online, at Targets and more.
7. MacroBars ($1.99-2.89) https://gomacro.com/shop/
My new favorite bar where it’s happy hour any time of the day! Available in 11 incredible flavors, these are GoMacro’s original and most popular bars that are guaranteed to satisfy your hunger and deliver plenty of clean-burning natural energy. All MacroBars are USDA organic, non-GMO project verified, kosher, gluten free and vegan certified. There is a different flavor for each day of the week, including granola coconut, sesame butter and dates, banana and almond butter, and apples and walnuts.
Each of the three new THRIVE bar flavors (blueberry lavender, curry apricot and ginger lemon) contain ingredients that have been selected to target specific systems in the body – neurological, digestive and cardiovascular. At only 180 calories, each GoMacro Thrive bar contains 3g of fiber and 4g of protein. Thrive bars are USDA organic, non-GMO project verified, kosher, gluten free and vegan certified.
40% Off Discount For All Readers Lastly, GoMacro is glad to extend a special one-time discount to all my readers, just enter code “BLOGGER” at checkout and get 40% off your first order!
8. Hot read: Inches Aren’t Everything http://steamromance.com/books/ $11.95 paperback, downloads
This fall when you are recovering from sweat sessions and it’s a little cold outside, warm up with a good book… One that puts you IN THE MOOD to go to the gym or turn on that NikkiFItness video instead of skipping your next workout. It might put you in the mood for other “calorie burning activities” as well…with the newest book from Steam Romance. Inches Aren’t Everything by Sarah B. Daniels, is an erotic yet suspenseful tale of the elite trainers of Body Management Corporation (BMC) and the between-the-sheets rival battle against its head trainer, Dean Stoddard, and his colleague, Orlanda Kennedy. I sat down to start reading this with another book as a backup when this failed to get my attention… and lets say that other book remains closed. This page turner takes Shades of Grey for a body sculpting class. Read it, then work out, and repeat.
9. Febreze Laundry Odor Eliminator $8.99 http://www.newfebreze.com
Now that this product review article has you all hot and sweaty, time to get “clean” again.
One thing about working out, it often leaves you too tired to do laundry right away…You undress and throw the stinky athletic wear into your hamper. They sit, getting smellier and smellier for the next two days. To help banish these odors, Febreze has created the Febreze Laundry Odor Eliminator. It’s an in-wash solution used with your detergent. The odor eliminator targets hard to get odors while your detergent focuses on washing away dirt and stains. Febreze Laundry Odor Eliminator is sold at Walmart, Mejier, HEB, Kmart, A&P, Pathmark, Stop&Shop and many other grocery, drug and mass retailers. It’s available in a 50-fl ounce bottle in “Fresh Scent.” And now we’re getting fresh again…
10. Hit it where it hurts: Salonpas pain patches www.salonpas.us (prices vary)
Getting fit sometimes results in aches and pains and reaching for over the counter (OTC) pills is not always the healthiest solution. Doctors agree that topical OTC analgesic products, in the form of creams, gels, sprays and patches, are a healthier solution for pain management because “Acetaminophen has a narrow therapeutic window, meaning the difference between a safe and effective dose and an overdose, which could led to liver toxicity, is a relatively small increment in milligram consumption,” says Dr. Aristotle Economou, author and acclaimed Beverly Hills physician. “Topical pain relievers such as creams, gels and sprays work locally and large reduce, although they do not entirely eliminate the systemic risk, that OTC pain pills can present. The Salonpas patches are the first and only topical non-steroidal anti-inflammatories (NSADs) approved through the FDA’s rigorous New Drug Application process which is the same process used to approve prescription medicines.” By putting the medicine right at the site of pain, bypassing the stomach and liver, Salonpas can use less medicine to deliver an effective dose.
I recently used them for a pulled calf muscle and a sore back, as well as for normal muscle aches from working out after being off on maternity leave for 6 weeks. Try the Salonpas Pain Relief Patch and Arthritis Pain Patch which are the only FDA-approved OTC pain patches, Salonpas Pain Relieving GEL-Patch HOT, and Salonpas Pain Relieving Jet Spray and the Salonpas DEEP Relieving Gel for your sculpting soreness and love your liver!
Fit in your fitness with NikkiFitness Faves!
NikkiFItness is a 37-year-old fitness expert, author of The Slimnastics Workout, a freelance fitness writer, and the star of 11 fitness DVDs/Videos/Apps including the new 2015 Anti-aging Walking Workout, 2014 Slimnastics Stability Ball Workout, the Seasonal Affective Disorder Workout, Hard Core Abs, Fit Travel Workout, Booty Camp, The Slimnastics Workout (Yoga+Plyometrics Fusion), Red Carpet Runway Workout, Military Wife Workout, Baby Bootie Camp, and the Beach Bride Destination Wedding Workout (Amazon). Nikki’s “Slimnastics” exercises have been featured in over 100 national media outlets including the New York Times, Live! With Kelly and Michael, Fox & Friends, GMA Health, Shape, Self, Fitness, and Women’s Health. Her “Improve the Move” workouts focus on multitasking toning and plyomentric cardio intervals (HIIT- High Intensity Interval Training) to cut workout time in half and boost metabolism. Nikki is an AFAA certified NYC personal (and celebrity) trainer, group fitness instructor at Crunch in Manhattan, and a 200hr RYT YogaFit/Yoga Alliance trained yoga instructor.She is also the “spokestrainer” for Huggies Little Movers and SilverSports antimicrobial fitness gear. Nikki got her start in fitness as a Syracuse University Cheerleader, where she graduated with a degree in Broadcast Journalism from the prestigious Newhouse School. Search for “NikkiFitness” social media, and in iTunes and Android for the App! More at www.nikkifitness.com
Whether they are new trends or seasonal fitness problems, you can turn these #Fitnessfails into #FitnessFaves
Trends: Fitness Fail #1
Corset or “Waist” Training – It’s wearing a corset while exercising or going about your normal life activities. There have been some celebrities posting photos of themselves wearing them to work out. What people need to realize is that they are doing it for shock value and attention, they are not trained fitness professionals. Many companies claim they make your waist smaller if you wear them while working out, but it’s not true. When you work out wearing them it can restrict your movement and breath, both uncomfortable and lessening your calorie burn when you can’t do the full workout. I could also see novices passing out from not being able to breathe, corsets crushing your internal organs, and people not eating enough because you are trying to cinch your waist and belly. Some companies are selling workout corsets for 70 dollars! I say save your money.
The only time I see that makes sense to wear one is if you have Diastasis Recti – a condition where your abs separate during pregnancy – and you should see a doctor or physical therapiest first. They may recommend you wear one (like they did with me) after you deliver the baby to help the damage heal. (And it only works with some people, I was not one of them.) If corset training doesn’t even help recently injured abs come together, why would anyone think they would help a normal person’s abs shrink?
INSTEAD, make your actual abs act as your natural corset – what they were meant to do. That’s how you get a 6 pack! Do cardio, work your core (like in my videos www.nikkifitness.com) and eat a healthy diet… if you want something drastic, become vegan and see how the results change your body (in a usually healthy way) after about a month… it may be something that works for you as a lifestyle. People are always looking for a magic pill or an easy out. The best way to lose weight and tone up is to eat right and exercise every day or your life. It’s a lifestyle, not a diet, for long lasting effects…
Trends: FitnessFail #2- IV Nutrient Therapy and Vitamin Infusions. OUCH!
Ouch on your wallet (starting around $250 a pop) and your arm! These companies claim to give you an immune boost, more energy, and some offer cleanses where a medical professional comes to your home, office, or hotel for the IV treatment. The product claims include “a shortcut to rejuvenation to help maintain balance in a fast paced lifestyle and workouts.” Also, if you’re working out to look sculpted and toned, who wants water weight gained around your ankles and other places, as what often happens with IVs?
INSTEAD, drink water, eat nutrient-dense foods, and take your vitamins! Duh.
Seasonal: Fitness Fail #3 -Beach yoga with a regular beach towel or sticky yoga mat that gets sandy and wrinkled up, so you spend your session straightening and dusting off instead of de-stressing!
INSTEAD, fix it with Twisted Guru http://www.twistedguru.com/Twistedguru.com/Home.html beach yoga blanket mats. They are large like a beach blanket (5×7), and non-slip like a mat. They are reversible, have bright Zen designs, a security locked waterproof pocket for valuables while you’re relaxing in Savasana, and corner pockets to weigh it down with sand during vigorous vinyasa even on windy days. They are a bit pricey at approx $189, but think of it as a gym membership for the whole summer! (I got one for my birthday).
Seasonal: Fitness Fail #4- Deciding to build an expensive home gym. Maybe you’re thinking it’s too hot/rainy/cold to go to the gym or work out outside… don’t spend thousands on a #FitnessFail, INSTEAD, do it on a budget and use your body as a machine!
A favorite site of mine, uniquefit1.com , is a great place to do your one-stop-shopping for equipment around 50 dollars or less, like agility cones, weighted jump ropes, agility ladders and other great options that double as a home gym AND you can take outside for your own boot camp! They even have kids’ equipment. Then try Amazon.com or iTunes for video downloads and DVDs. (My NikkiFitness line of 12 fitness videos happens to be on both!)
Common Fitness Fail #5 – Working out then sitting the rest of the day.
You’ve heard the saying, “Sitting is the new smoking” and that “sitting disease” can make you sick in many ways. Recent fitness studies even show that skipping a scheduled sweat session, and instead, walking and standing for most of your day (yes, without a workout), is better than making time for a tough workout and then sitting at a desk, car or couch the rest of the day.
Those are some of the reasons that I created my two new Walking Workout DVDs/Apps/Video Downloads – so that anyone who is starting their fitness journey as a beginner, people rehabbing from injury/sickness/pregnancy, or those looking for more gentle workouts as they age, can get into a walking routine.
Problem is, that after many people workout, they then wear uncomfortable shoes which cause sores, bad alignment, muscle imbalances, the legs to ache, fatigue and future calorie burning routines may be jeopardized.
I’ve finally found the solution for flats and flip-flops that leave you blistered and bleeding: Vionic’s Tide Flip Flops ($64.95) http://www.vionicshoes.com/women/sandals/tide-ii-toe-post-sandal.html These are the closest open summer shoes I have found to actual running shoes, and they let your feet breathe while being super-stylish. For anyone who has fallen arches (overpronation) like me, they are critical to making sure your legs stay healthy enough for future workouts and walkabouts.
Traditional flip-flops are notoriously bad for people and are flat as a board, which causes feet to flatten against their natural form. On the other hand, Vionic flip flops hug the arch of the foot for full support. With Vionic’s podiatrist-designed, supportive Orthaheel Technology, the gravitational forces that cause the arch of the feet to collapse can be reversed, raising them back into their neutral position helping to re-align the entire leg and preventing plantar fasciitis, so wearers can move to move dynamically in complete comfort as intended. Vionic with Orthaheel Technology offers the ONLY sandals recommended by both the American Podiatric Medical Association (APMA) and renowned integrative medicine doctor, Andrew Weil, MD. Vionic.
I also love their selection: from dark and muted colors, to jeweled, sequined and floral styles, and masculine brown leather for guys…. they have something for every outfit and style. And now they are endorsed by this Walking Workout expert and celebrity trainer (me)!
Common Fitness Fail #6: Outgrowing your fitness tracker app.
Fitness tracker apps are great for beginners, to give you a reality check of just how little you move. Once you set goals of steps per day and calories burned, you tend to outgrow them. Hopefully by this time you’ve made fitness and healthy nutrition a part of your lifestyle and are addicted to feeling great.
Don’t stay at the same level. INSTEAD…That’s when you’re ready to Rock your Run!
This app lets you you can run to the beat of your own drummer. Literally.
RockMyRun is a fantastic new app that not only blends music to a set workout-paced BPM (beats per minute), it also gives you the option of sensing your own beat – how fast your feet like to run, jump or do cardio in general – and pacing the music to your very own speed! (See below for a free offer!)
app, available for iOS and Android devices, provides professionally created, seamless mixes that are designed specifically for exercise. The app then takes in data like steps and heart rate from smartphones and fitness tracking devices to adjust music tempo in real time to improve exercise enthusiasm and performance.
RockMyRun features seamless, high energy mixes created by DJs (125-175+ BPM) that are sortable by genre, artist, latest, bpm, lyrics, and duration. Users are able to choose from a variety of genres including house, rock, pop, hip-hop, 80’s, dubstep, country, Latin house, oldies, drum and bass, 90’s, Christian rock, bmore, classical, reggae, R&B, and season.
I even used this in the NYC fitness classes I teach, and it was great to be able to pick 122-25 BPM for my chisel-type classes, and 135+ for my HIIT cardio plyometric days!
This music adjustment feature, called myBeat™ Body Driven Music utilizes algorithms to read steps per minute, heart rate and more. This information is then processed and adjusted to deliver content (music tempo – BPM) in real time to match, motivate or calm someone at just the right moment. Users are also able to manually change the BPM of the mixes on RockMyRun to help them achieve a personal goal.
myBeat™ is available in three forms:
1) myBeat™ Manual: Users manually adjust the tempo of any of the mixes and run/walk/cycle/workout in time to the music.
2) myBeat™ Steps: Using data from the iphone accelerometer and pedometer, RockMyRun dynamically adjusts the tempo of the mix to match footstrike. This feature is specially designed for runners and walkers looking to be in sync with the music wave.
3) myBeat™ Heart: Adjusts the tempo of the music to respond to physical exertion as measured by a user’s heart rate using heart rate data transmitted via Bluetooth from any wearable heart rate device. While this feature is great for runners and walkers, it also brings the excitement of personalized, body driven music to users
Scientific studies have proven that music synched to your body can have a powerful and positive effect on people running or working out. This includes increased time to exhaustion, decreased oxygen needs, increased distance covered, and more positive emotions about the workout.
Rock My World recently completed a study with the one of the leading exercise research laboratories in the world, the EPARC lab at the University of California, whose results indicate that the Body Driven Music available exclusively on RockMyRun leads to statistically significant improvements in motivation and mood during exercise.
The basic version of the app is free, so you can chose a pre-selected playlist, genre, and beat and stream your music when you work out.
The Rockstar (premium) membership lets you work out to your own natural BPM, and gives the ability to use the full music catalog (hundreds of mixes ranging from 30 minutes to four hours long), as well as continuous play feature allowing users to play their mixes back to back without interruptions or commercials. RockMyRun Rockstar is free of display and audio ads for $35.99/year (works out to $2.99/month).