Slimnastics Anti-aging Walking Workout #Moveoftheday

Walking Hamstring Curls

Step forward with right leg and bend left knee, doing a hamstring curl by engaging the hamstring and bringing the left heel towards your backside. Bend both elbows into biceps curls as you curl the leg and straighten them as you lower the leg. Repeat on the other side for each step.

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Get the whole DVD or App at www.nikkifitness.com

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Fitness – fit it in! Nikki

#Resolutions #mantraoftheday #Fitness

NikkiFitness Faves: NYC Boutique Class Review of Orange Theory Fitness – now in NYC!

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I work in fitness, and I love it so much, that sampling the city’s hottest boutique classes has become a hobby.

And, different from other bloggers out there who write about taking classes, I am actually certified in group fitness/yoga/personal training, and have been teaching and training for over 15 years. I know what works, what doesn’t, what’s dangerous, and what’s a gimmick.

Ratings- “Boost”: what was great and different/”Sweat”: how tough of a workout/”Safety”: what I don’t love/ “Fun Factor”: was it as much fun as a night out?

1=lowest 10=highest rating (60= perfect 10s)

Orange Theory Fitness (Tested in Tampa, Florida. Just opened in NYC!) (TOTAL= 56 out of 60:  tied with my best score ever of adult gymnastics at Chelsea Piers!)

Screen Shot 2015-01-02 at 6.48.57 PMThe Look:  9 - Shiny and bright! You walk into en energetic orange-lighted lobby where the friendly staff gives you an overview and fits you with a heart monitor under your shirt. The workout room is a row of treadmills, then a row of rowers, then a zone filled with TRX equipment, BOSUs, bands, free-weights and other gym toys. You’ll work as a group from one end of the room to the other three times, all the while seeing your heart rate monitor results on the TV screens, so you compete against yourself and your sweaty neighbors. (I may be slightly biased on the look being a former Syracuse Orangemen Cheerleader… but you just can’t feel lazy looking at the color Orange!)

 

The Boost Factor: 10 -  I had no idea that in my daily workouts, even though I was going faster than most people at the gym on the treadmill, that I was probably working the easiest. I visited with my cousin who walks and plays tennis, but doesn’t do a lot more cardio than that, and as she was running at a speed of 5mph on the treadmill, I was at 7mph. However, her heart rate monitor showed she was working much harder than I was, so she was actually beating me on the TV monitors, and I was getting “encouraged” by the instructor/drill sergeant. I ended up having to get the treadmill up to a speed of 9.5mph to match or beat the effort my cousin and others were putting into their workouts. On the rowing machines, something I don’t normally do because of an old back injury, I was more on par with the others, but no winning because my weekly cardio workouts were making my heart rate stay low. The verdict is, these classes force you past your plateau so that even when you are in good shape, you need to excel each day. The heart rate monitor doesn’t lie and you’ll be forced into a really tough training zone no matter how in shape you are. If you’re like me and love to be pushed, as well as work well with more of a drill sergeant than a gentle motivator as a trainer, you’ll love it. What’s more… they’ve been doing this for a few years in markets smaller than NYC, so the metrics, measurement and competition lead the way, in my view, to other awesome measurement-based workouts like Flywheel.

The Sweat Factor: 10 - I had never even tried to go above an 8 on the treadmill, so 9.5 sprint intervals? Enough said. You’ll get cardio and strength training in one hour-long session and either love it, or not have time to focus on the hard effort long enough to complain. The strength portion uses tough, multitasking and innovative moves to boot.

The Safety Factor: 9 - Good warm up, cool down, explanation, instructor involvement and stretch.

Sore Factor:  9 - You’ll feel it the next day, even if you work out most days of the week.

Fun Factor- If you’re a gym rat, you’ll love how this pushes your body, past what you would do yourself. Even if you don’t think that’s fun, you can’t complain about the results.

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Fitness – fit it in! Nikki

NikkiFitness Two Week Resolution Kickstart Plan:

 

It’s here. 2015. To make sure you can accomplish your strenght, cardio, toning and weight loss goals (not to mention those awesome, feel-good endorphins), follow my plan.

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However, if you are a beginner, alternate between the Anti-aging Walking Workout and Hard Core Abs videos each day for the first two weeks before jumping into the other HIIT Plyometric routines.

This program is meant to give your muscles rest days, incorporate cross-training, and weave in walking, yoga and cardio-only days with the HIIT plyometrics +weights days. The best part? These DVDs/Apps/Downloads are all just 30 minutes, available on Amazon, iTunes (NikkiFitness App is free, then each video is just ten dollars) and NikkiFitness.com and the Slimnastics Yoga routine is free on YouTube! (click here).

Resolution 2015 KICKSTART Plan:

Mon-Fit Travel Workout

 

Tues- Slimnastics Yoga

 

Wed- Booty Camp

 

Thurs-Anti-aging Walking Workout

 

Fri-rest

 

Sat-Red Carpet Runway Workout

 

Sun-Slimnastics Workout (fusion plyo/yoga)

 

Mon-Seasonal Affective Disorder Workout (cardio)

 

Tues-Fit Travel Workout

 

Wed-rest

 

Thurs-Booty Camp

 

Fri- Anti-aging Walking Workout

 

Sat-Slimnastics Yoga

 

Sun- Seasonal Affective Disorder (SAD=SlimAndDe-stress)

Enjoy your exercise and watch your body change! Remember, sweat is just fat crying and your workout today is a gift to your future self!

Fitness – fit it in! Nikki

 

 

12 Days of Christmas Moves to Fight the Heavy Holidays: Day 12!

Upper and Lower Back Airplanes  #12DaysOfChristmas #fitness #moveoftheday from my Slimnastics Book/ DVD/APP day 12:

Lower for Living:

Strengthening your lower back muscles is important for people who don’t exercise on a regular basis, but equally as important for those who do exercise but overlook the lower back. If you have a bad lower back, you can’t do those crunches, bicep curls, lunges or daily living activities.

Upper for Posture:

The upper back exercises are important as well, especially if you sit at a computer or hunched over a desk much of the time. It is equally important if your exercise routine includes pushups and bench presses but not working the opposite muscle group – the trapezius and rhomboids. Hunched posture can cause painful knots and strains, chiropractor bills and give the wrong first impression.

Moves:

Airplane – This exercise will work but upper and lower back. The airplane (pictured below) is performed by lying on your stomach with arms extended out to the sides at shoulder level.

1) Lift your head, chest, arms, knees and feet off the floor, leaving just your torso on the mat. It is also important to keep looking at the floor, not cranking your head up to look at the wall in front of you. Keeping your gaze on the floor keeps the neck in line with the spine. Hold for 3 seconds and release. Repeat 10 times.

2) Next, speed up the move to 15 faster singles, not pausing at the top.

3) Finally, hold the arms, legs and chest up to the top of the move keep the legs and chest lifted, and “flap your wings” by moving the hands up and down for 10 repetitions. As a bonus, this exercise also tones your tush!

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Fitness – fit it in this holiday! Nikki

 

12 Days of Christmas Moves to Fight the Heavy Holidays: Day 10

#12DaysOfChristmas #fitness #moveoftheday 20 Wheel push-ups from my FitTravelWorkoutDVD/App – this move shot in Chicago! It works upper back & legs…

This move is especially important if you work the pectoral muscles a lot through push-ups, flies and bench presses because this works the opposing muscle group, the trapezious and rhomboids.

 

Screen Shot 2014-12-21 at 7.45.01 PMLay on your back, feet on the floor and knees bent. Lift hips up slowly and flip hands by your ears so that your finger tips point towards your feet. Slowly lift the upper body off the ground. If you feel strong and comfortable to add on, bend the elbows and do 15-20 push-ups upside down so that you touch your head lightly to the floor. Lower when finished by bringing the head, upper back, mid back, lower back and glutes to the floor slowly. Do a counter-stretch by bending knees into chest. Repeat 2-3 sets to work the upper back and legs, stretch the abs, and improve your standing posture!

Fitness – fit it in anywhere! Nikki

12 Days of Christmas Moves to Fight the Heavy Holidays: Day 9

Triceps Press Lunges #12DaysOfChristmas #fitness #moveoftheday From my Booty Camp DVD/APP…

30sec HIIT Cardio Moguls from my Seasonal Affective Disorder (S.A.D. becomes Slim And De-stress DVD/App)!

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Jump feet together to the right, leap high in the air with bended knees and land with feet together to the left. Repeat for 30 second intervals. March to recover for 10 secs and repeat and other 30 second interval. Combine this with my other moves from the 12 days of Christmas posts this week!

Fitness – fit it in! Nikki

12 Days of Christmas Moves to Fight the Heavy Holidays: Day 8

Lunge and Leap  #12DaysOfChristmas #fitness #moveoftheday from my Fit Travel Workout DVD/APP (this move shot in Venice, Italy!)

lunge to touch2Do a side lunch to the right, keeping the R knee over the ankle. Support yourself with your right hand on your knee and reach toward the floor with the other hand.

lunge to touchSpring off the ground and jump into the air toward the left, with feet together and arm reaching overhead.

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Then do a side lunge to the left, with left hand on left knee for support and reach your right hand towards the floor. Repeat the leap in the middle to complete one rep.

Do 10 reps for a  lunge and leap cardio interval that also works the calves, quads, inner thighs and glutes.

Take this move anywhere your travels lead! – Nikki

 

12 Days of Christmas Moves to Fight the Heavy Holidays: Day 7

Triceps Press Lunges #12DaysOfChristmas #fitness #moveoftheday From my Booty Camp DVD/APP…

(After the last move, this is a great way to work opposing muscle group)

Do 20 alternating forward lunges while lifting one or two heavy weights overhead into a tricep french press. You do this by bringing your weights together overhead and bending the elbows. The weight is now behind your neck. Lunge forward. As you bring the leg back to stand tall, lift the weight back overhead by extending the elbows. Be sure to keep the arms right next to your head and elbows pointing forward, not out to the sides.

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