Weekly Workout: Fitness Instructor Goes Boutique-Bouncing in NYC

 

NikkiFitness Faves: NYC Boutique Class Review

I work in fitness, and I love it so much, that sampling the city’s hottest boutique classes has become a hobby. Often,  instead of going to restaurants, museums and broadway plays, I multitask workouts and hanging with friends at the newest fitness club or studio. I started thinking fitness should be fun at an early age as a college cheerleader at Syracuse University. After graduation, I became a fitness instructor to build my schedule with classes that  mimic “practices with my best friends” – sweat sessions that didn’t feel like work even though they completely worked your body. Even while traveling, sampling the local workout is a must.

And, different from other bloggers out there who write about taking classes, I am actually certified 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. You may seen amy NikkiFitness Faves on TV – fitness product reviews and best moves to sculpt and slim the body. Now I am reviewing classes!

My motto is “fitness- fit it in.” This is how I built my schedule (and my body) last week. Maybe you try these classes as you build yours? WHAT a BLAST!

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

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Saturday: Barry’s Boot Camp, W. Village (42 total, overall high scores on everything)

The Look: 8-Fun graffiti/chalkboard writing above the entrance to the fitness room reads, “The dream is free, but the hustle is sold separately.” Orange light glows warm and energetically while reflecting off the completely mirrored walls, treadmills on platforms on the left, and step-height benches and weights on the right. It’s a long room with two rows for the two circuits. Lots of people packed in, but it feels connected, not crowded. The loud fast-paced, current music wakes you up without ringing in your ears post-workout. It was a friend’s birthday, so the instructor was nice about adding some beats for her and shout-outs.

The Boost Factor: 8- The circuits start either on the floor or on the “tred” and change places 3 times. From weighted burpees, to kickboxing seated ab twists, to weighted squat-jumps with biceps curls, they push you and use intervals so that you don’t break down. Both the floor and the tred combine weight training and cardio. The treaders run slow and fast on a low incline, then build up in intervals to full hill sprints alternated with phill walks and back down again. Both circuit intervals are times together, so you all feel like you are working together on the same timeline. It’s not enough time to really recover, and that’s what makes it tough.

The Sweat Factor: 8 – I thought it might be harder, but what’s great is that you can use 5-8 lb weights and run slower if you are a beginner or not feeling great one day, and increase the weight and kill it on the speed if you want to earn your lunch. So you can make it as hard as you want to, really. I like that there were upper back plank rows included because many instructors neglect the trapezious and rhomboids.

The Safety Factor: 7 – The instructor didn’t ask about injuries, but when someone told him about one, he offered several modifications and checked in during class. ‘t was a little unsafe that some of the members jump onto the sides of the treadmills because they are so tired after their all–out sprints. I would advise taking the effort to slow down the speed and walk or step off when the floor isn’t whizzing by. Also, the instructor stretched our hamstrings by hinging at the hips and bringing the nose to the knees. After any workout this is not a good stretch because it puts your head below your heart and blood rushes there. It would be best to stretch by sitting back on the hips with hands on one bent knee and the stretching leg straight in front with a flexed foot, keeping the head above the heart. Also, I thought he did a few too many quad moves, like variations on lunges and squats over and over, especially since the uphill running burn your quads up so much. Instead I would have liked working the inner and outer thighs more.

The Body Shocker: Love that they put in dead-sleds. This is a move I have done on TV for treadmill tricks segments and have used on clients, but have never seen in a class before. You turn on the treadmill, hang onto the front handles, and push the floor away from you in short intervals. Totally gives your lungs and legs a workout.

Sore Factor: 4–Just my quads, but I am sure that people who don’t work out with weights much would have total body soreness.

Fun Factor: 7

 

 

Sunday: Teach my own boot camp called Diesel at Crunch

 

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Monday: Flywheel, UWS (52 points, win for sweat factor!)

The Look: 8-  Beautiful room and check-in area with chalkboard art, enough computer terminals so that there is no line at the desk to check in, and you get your shoes fast in your “mailbox” based on the number of your bike. They have lots of  amenities from hand sanitizer and bike wipes, to extra seat cushions, earplugs, towels, free water bottles and fruit. The stadium seating for the bikes provide most spots with a great view. They could use more showers.

The Boost Factor: 10 I used to hate spin classes because they were boring and ambiguous – yes even Soul Cycle, which I only was “meh” about because they CAN bring the party, but not the workout metrics. Flywheel is better than Soul Cycle because there is never an instruction to “increase the resistance by an 1/8th” or “back off a quarter turn.” Instead, you have 4 numbers on your bike computer which link to your iPhone app to track all the classes. The first is torque (how hard it is to push the pedal), the second is rpm (how fast you’re going). During the entire class the instructor guides you to be at 15 torque and 80 RPMS, or 40 torque and 50 rpms. During a sprint you might aim for 100 rpms. You always know where the class is and you can work harder or easier depending on how you feel and your fitness level. It takes the guesswork out of it.

The Sweat Factor: 10 – Competition makes you drenched..and almost not able to move for the rest of your day.  You also use weights in class and they really do burn up your shoulders and chest.

The Safety Factor: 8- The music can get a bit loud, but not as bad as at Revolve, where I had ringing for days. Earplugs make it a perfect volume. I could do with a little less shoulders and more biceps and triceps in the arm weight portion. They should turn off the torque board sooner for a longer recovery. Usually people push to the very last second you can for your power score, then only have a 30 second recovery before the stretch. Stretches  at the end do hit the right leg areas the right way, but they neglect to stretch the arms.

The Body Shocker: The best part, for me, involves the competition with yourself and others, and the 3rd and 4th numbers on the bike screen.

The third number is power now (if you are pedaling hard and fast, like in a hill sprint it will be higher, when recovering on low torque and speed it will be less) and the final number is your power number for the class.  While you are a team, all aiming for the same range at the same time, and often pedaling L,R,L,R with the beat of the music, members whose workouts thrive from competing with others in classes can sign up to be on the torque board (a ranking screen on two TV s above the instructor). Several times in class, the instructor will light up the torque board so you know where you rank, and if you’re like me, you’ll push even harder in torque, rpms, or both to get to the top 3! If you are not into competition with others, but like to see how much you progress day-to-day and week-to-week, then you simply download the app and you can see charts that simply show your numbers. I know I my lowest number was 137 and highest was 160 and when and why that happened. And I know the next time at class I want to hit 161.

Sore Factor: 9-When you really push yourself, your whole body is like jelly and you need a nap. The next day quad soreness and a little glute/outerthigh set in. People who don’t normally work out with weights will likely have shoulder soreness as well.

Fun Factor: 7

 

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Tuesday: S Factor, Chelsea (35 points, win for FUN)

The Look: 8- The classy interior sets the mood for the two-hour beginner class series. (I took a pole dancing class a few years ago in a bright sterile gym facility, and did NOT feel the vibe. It took me 5 years and a friend’s birthday to decide to give this a try and I am SO glad I did.) The women-only facility is divided into rooms glowing in red light with candles, pillars, and yes, poles…almost like a dance studio with yoga mats. Each room is generally the size of a large bedroom, for small classes and an intimate feel. The boutique’s clothes could be more classy to go with the ambiance of the classrooms, but instead they feel cheap. The locker rooms are pretty basic and not fancy, and some of the women in the more advanced classes who have been attending for a long time could stand to wear more clothes. The intro-class attire was generally black tank tops and cropped workout pants. We were told that there is a high heel aspect later in the 8 weeks and a shirt strip-off later (with a tank or sports bra under – don’t get crazy.)

The Boost Factor: 6- Each class has a similar flow: you have a warmup on yoga mats to get in the mood and slow down. Then you learn a pole trick, for us it was the firefly – way harder than it looks (and I was a gymnast). After mastering that, and most everyone did, you move to the sultry dance. It is utterly amazing how the 10-part choreographed sensual dance transformed even previously-average women into confident sirens. You lose yourself in the music and the moves are carefully orchestrated to flow and make you look good no mater what your size. (You also look good because the choreography looks like you just made it all up as you went along.) They teach sexy and confident. I would recommend this to any woman who just went through a breakup, new moms who want to reconnect with themselves, and anyone who wants to show up for a date and really show up.

The Sweat Factor: 4- This two-hour workout is not as tough as HIIT, Spin or Power Yoga, but I would equate it with pilates. The warmup is long and the moves are slow, so it might try a New Yorker’s patience. However that seems to be what it takes to makes us let go of the frenetic pace and be present in the room and connected with our bodies and sensuality. The hip-circling warm-up did include a good ab section and some booty bridges for glute toning and later the bent-knee wall squats work gluteus and quads as you practice the dance.

The Safety Factor: 8- It you get motion sickness, only do a few (4-7) spins around the pole. Any more and you might get dizzy and nauseous.

The Body Shocker: First of all, I was shocked to find out that the founder, Sheila Kelly, was initially a ballerina and actress. She trained as a stripper for a film role and discovered how some choreography can bring the “S.” Sexy? Ass? Whatever it is meant to allude to, it must work for her. She is married to the character “Toby” from the West Wing series and has many studios now across the country. She is actually credited with starting the pole dancing fitness movement.

Second, I was shocked by what music I really lost myself in during the dance portion. I thought something like “Fever” by Madonna or some deep R&B would be my jam. Instead, I like dancing to LIVE. As in Lightning Crashes. Who Knew? The instructors change up the music styles so everyone finds what speaks to them, and the instructors participate the entire time, so you don’t feel embarrassed. Just seeing how these normal-looking women turn into Demi Moore once the music starts is enough to know that you can do it too!  I signed up for the 8 week class. It was just as much fun, if not more, than a night our dancing or happy hour.

Fun factor: 9

 

Wednesday: My Crunch PowerBall/Ass&Abs

 

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Thursday: Pure Yoga, Upper West SIde (24)

The Look: 9 –  Entering pure feels like entering a posh hotel spa. From the heavy wooden door with intricate handles, to the Buddha artifacts sprinkling the hallways and plush, velvety lounge areas near each of the several underground studios, you are zen before you strike your first pose. I brought my own yoga mat but didn’t use it because orange mats were already sprinkled on the floor for my Vinyasa 2 class to begin. A Ganesha statue served as an altar at the front of the classroom and the lit candles propped in different windows around the elephant-headed deity cast elegant light into the room.

The Boost Factor: 3- It was interesting that the instructor brought in a miniature piano-type instrument (I was not close enough to get a good look at it) and instead of simply chanting Ohm three times, had us sing a whole yogic song, but it went on too long.

The Sweat Factor: 5- It was a good amount of sweat and effort for a Vinyasa yoga class. I do not love heated yoga rooms, and this was a nice, comfortable temperature. The postures were appropriately challenging for a non-power-yoga class.

The Safety Factor: 1 – This was a big problem. The instructor played a song instead of warming us up and had us sit for about 10 minutes at the beginning of class, then jumped right into full sun salutations and down dog poses without modifying and beginning with spinal extensions, kneeling planks and kneeling crescent lunges, or walking out the down dog. So my triceps were forced into a heavy workout cold, and my hamstrings and calves shocked into a big stretch right away. The instructor did not ask about injuries or if anyone was new to Pure or his class, or yoga for that matter. The pacing was way too fast. Yoga is about long deep breaths and he rushed through the poses while barking quick “inhale, exhale, inhale, exhale” so that everything felt rushed and frantic. I was trying to deepen my breath and go a little slower, and he actually walked behind me and kicked me in the calf while I was in down dog, saying, “move” to catch me up into mountain pose. I chose a Vinyasa class because I like to flow instead of hold poses forever, but this was ridiculous. He also came and put some sort of oil all over my back and harshly adjusted me without asking. When in bow pose and he came and lifted me off the ground to deepen the stretch I finally had to make it clear that I was recovering from a herniated disc from 2.5 months ago. He said “I could tell something was going on there, you didn’t have to say it, I am just very good at it.”

The Body Shocker: 2- the instructor had the class hold headstands for five minutes at the end. I feel like this might be a long time and would prefer a few more slow flows instead. Then he instructed us to meditate for about 5 minutes at the end, which would have been nice if he had stopped at the “simply watch the breath, nothing else,” but instead continued to talk for another 3 minutes.

Fun factor: 4 – The decore and good music playlist saved this from being a totally bad experience, but I would never take this instructor’s class again.

 

Friday: Run Outside

Saturday: Run Outside

 

Fitness – fit it in your week with cross-training and fun class visits!

 

Nikki is a hard-core class fitness instructor, celebrity personal trainer, yoga teacher, TV Fitness personality, creator of 11 DVDs and author of the Slimnastics Workout. Follow her on FB, Insta + Twitter: @NikkiFitness or www.nikkifitness.com

Coming Soon: The Slimnastics Anti-Aging Walking Workout with NikkiFitness!

The NikkiFitness ® Slimnastics ® Anti-aging Walking Workout is designed to give you a gentle workout that turns back the aging process! Whether you’re starting a workout routine for the first time, are rehabbing from an injury, or just taking care of your body as you get older, this workout is for you!

Slimnastics - Anti-aging Wlaking Workout CoverThis 30-minute, no-equipment-needed fitness video provides a full-body cardio and toning workout while protecting your joints and keeping your heart rate in a comfortable range. It includes:

- A gentle warm-up and introduction to the walking variations

- Modifications to protect the joints and avoid injury

- Optional changes in the marching routine to take you forward, back, side to side and increase agility

-Lunges and squats for additional leg muscle toning, biceps, triceps, shoulders and back choreography to balance out the chiseling factor, and glute moves to tone trouble spots.

-Improve the move: the walking routine incorporates low kicks, V-steps, hamstring curls, running lunges, knee-ups and more, to provide a low-impact cardiovascular workout that increases your endurance while keeping you entertained

-The Caribbean video location gives your mind a vacation while your body gets a workout

The fun routine is just like a walk on the beach with a friend, and the benefits turn back time, help keep you healthy, and keep you coming back for more.

$19.99 DVD, $17.99 Amazon Auto download, $10.00 on NikkiFitness App

Visit www.nikkifitness.com for her other 10 videos and book, App downloads, music playlists, accolades, media coverage and more.

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#NikkiFitnessNews: Roundup of Fitness Studies this week!

 

 

 

11 Ways to Stop Overeating After Your Workout

TIME

If you’re always hungry after you exercise—regardless of whether you ate … But a 2014 Iowa State University study found that not all devices are …

 

   

Study: ‘Fat-shaming’ doesn’t help obese people lose weight

FOX31 Denver

But a new study out of the UK says one thing that doesn`t work to help people lose … “I have tried a whole variety of different diets and, again, exercise

 

 

Running While Drunk: Hilarious and Odd Study Says It’s Pretty Much the Same as Running Sober

Bustle

As Evelyn Parr at Australian Catholic University’s School of Exercise Science told Outside Online, “Athletes, if they are actually athletes, would have no …

 

Drink Soda? Take 12000 Steps

New York Times (blog)

But the risk drops substantially if those people get up and move around, even if they don’t formally exercise, two new studies found. Most of us have …

 

 

5 Unexpected Benefits of Exercise

Bustle

Exercise is often sought out when one wants to get slim or toned, but … One study found that exercisepromoted skill retention for 24 hours after and up …

 

Apple Watch could fare well, study finds

SiliconBeat

That’s because the survey found smartwatches were the second-most-desired wearable device behind fitness gadgets, and the Apple Watch will …

NikkiFitness “Back to Shape” Fall Faves

Fall is around the corner, and while kids are going back to school, our barely-clothed beach jogging turns to bundled up runs, indoor gym classes and DVDs indoors again. My newest NikkiFItness Faves include tech gear that bends like a yogi, fitness clothes that look as good as they work, healthy fruit to keep summer sunshine in your veins, and tools to help everything from cracked, calloused feet to sore muscles.

 

Wearable-

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Product: Athleta – white and silver to keep shining after summer is over.

 

Benefits: Feel weightless in tissue-weight, breathable Crunch Tank tops. The sheer fabric is great for layering over colorful sports bras, and the non-fitted shape great for hiding those last 5lbs you’ve yet to lose. Speaking of lightweight, save your back with a hot gym bag: slouchy shopper style tote is made from metallic fabric. Carry your change of clothes, and NikkiFitness DVDs, in a NikkiFitness Fave, the city-chic Serevina Carry-all bag by Mo&Co. When the fall breeze cools your outdoor runs, the Fast Track Jacket is the most comfortable seamless base layer ever that puts breathable, wicking performance right against your skin plus unsinkable technology so you can wear it more and wash it less. Finally, go from yoga class to nightlife in the Chaturanga Tights made from Pilayo® fabric that gives a performance advantage for your practice and everything else you do.

 

Where to find it: http://athleta.gap.com

 

Price: Crunch Tank $34.00/Silver Shimmer Mo&Co bag $60.00/Fast Track Jacket $98.00/ Chatuanga Tights &69.00

 

 

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Product: Geluxury Slippers

 

Benefits: Summer flip-flops are fun, but with fall, I’m recommending some slippers. One of the most embarrassing things that can happen while walking into a yoga class is looking down at your bare feet and noticing that it’s going to take more than lotion to quickly fix your running and plyometric-ravished feet. Pedicures and constant lotion application take time and money. I discovered a product that works while you relax.

Geluxury super-hydrating slippers are an all-natural way to restore moisture with a patent-pending gel formula. They hug your feet when worn while lounging at home or to sleep for an overnight cure for cracked heels. Geluxury leaves skin noticeably smoother, richer and revived. The gel is non-greasy and requires no cleanup after use – the gel lining does all the work! The key to their healing ability is the 7 botanical oils (Avocado, Olive, Jojoba, Grape Seed, Canola, Soybean and Mineral) found in the silky smooth gel lining. The gel will last the life of the product, eliminating the need to purchase moisturizing treatments.

Where to find it: http://www.geluxury.com

 

Price: $49.95

 

 

Tech-

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Product: Octa “Tablet Tails”  Whale Kit and Monkey Kit

 

Benefits: Fitness DVDs are becoming Apps and Downloads, but how do you make your tablet as perfect for working out as your wall-mounted TV? Octa designs neat and super-flexible accessories for tablets, which allow users to wrap, grip, loop and hang their tablets from just about any surface imaginable. For those who love to take their workout outdoors, get their fitness on at work during lunch breaks, or even work out in the comfort of their own home when the rain, snow and wind whip up, Octa allows fitness gurus to prop their tablet in a position that’s both secure and visible – what a great way to try my NikkiFitness ITunes app with all my videos!

 

Where to find it: http://www.octa.com

 

Price: Whale Kit #39.99/ Monkey Kit $69.99

 

 

Pain relief-

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Product: Curamin Pain Remedy

 

I recently suffered a herniated disc, which gave me the opportunity to sample the next product. I had been taking Aleve and Advil, but worried about their “stomach bleeding” side effects so I tried Curamin. It contains a super-absorption curcumin called BCM-95, known for its ability to balance the body’s natural inflammatory response in published clinical studies to provide consistent and long-lasting effects. So from a serious injury to muscle soreness, this could work for you too.

Where to find it: Find their list of stores and online suppliers at www.curamin.com/

 

Price: $39.99

 

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Product: Arctic Ease Instant Cold Wraps

 

Benefits: This easy and effective treatment works just about anywhere BUT the back, and easily wraps around elbows, knees and other injury-prone spots. They provide hours of cool relief from pain and swelling without going in the freezer and without the discomfort of ice or the irritation and odor of menthol.

 

Arctic Ease cold wraps absorb heat energy from the body. The absorbed heat is then removed by evaporation allowing for hours of targeted cold therapy.

Arctic Ease wraps are a two-in-one solution, _that provide cryotherapy and compression. They can be used before during and after exercise for reducing pain and swelling, whether from arthritis, muscle pains, strains, sprains, repetitive motion injuries, or bruises for hours.

 

Where to find it: www.arcticeasewrap.com

 

Price: $9.99- $14.99

 

 

Workout essential-

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Product: Swipe, a pocket-sized, biodegradable, single-use deodorant wipe

Swipe is the newest, innovative product in personal hygiene and MUST-HAVE gym bag essential. The box comes with three wipes infused with a natural tea tree extract that not only provides protection, it also eliminates body odor.  The small and discrete packaging makes Swipe® travel-friendly and ideal beach bags as well. I even keep them in my purse to replace that travel-size deodorant that always crumbles and loses its lid!

Where to get it: www.itswipes.com as well as Amazon.com.

Price: $3.99 for pack of three, $6.99 for pack of 10, $14.99 for pack of 25

 

Nutrition-

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Product: Arctic Zero (you can’t believe you can eat ice cream)

Benefits: When my husband and four-year-old eat ice cream at night, I no longer feel left out. Arctic Zero is a healthier alternative to ice cream. Each pint is only 150 calories, offering 12g of protein and 8g of fiber. Unbelievable! My favorite flavors are the cookies n cream and orange cream, but there are so many to chose from, you should try them all.  I love the chocolate covered popsicles even better than the pints  - you can’t believe they’re not ice cream!

Where to find it: http://www.arcticzero.com to order online or use their store location on the site (Whole Foods and many more).

Price: 45.98 for a six-pack online, or buy singles in stores, prices may vary.

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Product: Zespri Kiwifruit

 

Benefits: Don’t stop eating your fruit when the weather gets chilly. I recently enjoyed a tasting event with a new twist on the kiwi!  Two flavors of New Zealand-grown Zespri Kiwifruit are arriving in grocery stores now, and will be available through fall.
 Zespri’s traditional, tangy-sweet Green Kiwifruit is a fuzzy brown fruit that packs a tangy punch. The fruits come in both conventional and organic varieties and are beloved for their full-bodied, sweet-and-sour flavor. Zespri has also added a new member to its kiwifruit family: SunGold Kiwifruit, a refreshing blend of tangy and tropical flavors that took 10 years to develop. Kiwifruit are nutritional powerhouses and are a great source of micronutrients like Vitamin C, Vitamin E, potassium and antioxidants. They’re high in fiber, have a low glycemic index, and two fruit have fewer than 100 calories. The website has great healthy recipes (and they also make great cocktails.)

 

Where to find it: http://www.zesprikiwi.com

 

Price: Varies, see your local grocer.

NikkiFitness Noise: Music Playlist Sept 2014

What I’m working out to and playing in classes lately!

 

Screen Shot 2014-08-15 at 12.05.40 PMFitness – fit it in! Nikki

#NikkiFitnessNoise
Nicole Glor is the founder and president of NikkiFItness and GT Media LLC. She is a 37-year-old fitness expert, author of The Slimnastics Workout, a freelance fitness writer, and the star of 10 fitness DVDs including the new 2014 Beach Ball Body Workout, the 2013 Seasonal Affective Disorder Workout video, Hard Core Abs DVD, Fit Travel Workout DVD, Booty Camp, The Slimnastics DVD, 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” on Facebook and Twitter, to get the free #movesoftheday and #mantrasoftheday. Her music playlists, video demos and DVDs can be found at  www.nikkifitness.com

 

The Early Bird Gets The Workout

 

(FOR MY FOX NEWS INTERVIEW ON THIS WITH SHEPARD SMITH, VISIT MY TV REEL PAGE)

There is a new study explaining that “waking up later makes it harder to keep a fitness routine.”

http://www.dailymail.co.uk/health/article-2648962/Why-night-owls-shun-exercise-Waking-late-makes-harder-fitness-regime.html#ixzz33laAyWXI

I couldn’t agree more, but there are things you can do to either turn into an Early Bird, or fit a workout into your Night Owl lifestyle.

First, some reasons why going to bed and waking up late are workout barriers:

1) People sit more if they are up late: at work, at restaurants, in front of the TV, at the theater, at a bar, at computer

2) If you wake up at 11am and plan to work out at noon, there are a lot of other distractions that happen at noon. Business meetings pop up, friends in town, a child needs you, errands to run, etc. NO ONE usually can  hijack your schedule if your workout is before 8am (except for the kids sometimes, but if you have kids, you are probably an early bird by now anyway). The post office is not open at 5:30am, neither is the grocery store, your office, or your friends.

3) Night Owls may be more prone to hangovers if out till 2am, and not feel good enough to work out. Even early birds like to party, but happy hour tends to get in your way less.

4) If you don’t set an alarm you feel more on lazy, vacation mode. You should set alarm, put it in your schedule, make a meeting with yourself.

5) If you are a night owl who can work out at 9pm, there may be less fun fitness offerings, like classes, available in your area.

 

How to get in more workouts and turn that Night Owl schedule into Early Bird Gets the Workout

1) Get motivated, something to look forward to like a great playlist or an audiobook, that you can only listen to, and hear what happens next, when you are out jogging for example.

2) Caffein – coffee, green tea, 5 hour energy, ginseng… there are options to put more bounce in your step and therefore, more calories burned.

3) Go to bed earlier… can’t sleep at 10pm? If you had a hard workout earlier that day you COULD. Workouts make you tired which helps you sleep earlier and more sound/quality sleep

4) Prepare: sleep in your workout clothes, put keys/ headphones, or the DVD by the bed. Throw on sneakers, brush teeth and go! Save time by cutting out steps. If you want to eat first, eat and have coffee asap.

5) Get a personal trainer or workout buddy that you have to meet. Make your playdate fun and try new classes and adventures! Do DVDs/downloads if it is too cold/rainy/snowy to go outside, or for fitness when you travel (Like my Fit Travel Workout DVD).

Fitness – fit it in, early OR late! Get more tips from my book, the Slimnastics Workout, daily mantras from following @NikkiFitness on twitter, or get my DVDs (www.nikkifitness.com) so you don’t have any excuses!

Screen Shot 2013-11-01 at 12.59.41 PMNikki

 

BIO

Nicole Glor is the founder and president of NikkiFItness and GT Media LLC. She is a 36-year-old fitness expert, author of The Slimnastics Workout, a freelance fitness writer, and the star of 10 fitness DVDs including the new 2014 Beach Ball Body Workout, the 2013 Seasonal Affective Disorder Workout video, Hard Core Abs DVD, Fit Travel Workout DVD, Booty Camp, The Slimnastics DVD, 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” on Facebook and Twitter, to get the free #movesoftheday and #mantrasoftheday. Her music playlists, video demos and DVDs can be found at  www.nikkifitness.com

3 MOVES FOR ENDURANCE TRAINING

Take a trip to Summer Camp with these no-equipment strength-training moves that will get you in hiking, biking and swimming shape in no time!

Watch my free video tips for KnowMore.tv here:

Link: http://knowmore.tv/fitness/get-ready-to-take-on-summer-with-3-endurance-moves/81368

Let’s start with hiking. When you’re trudging up those hills, you don’t want to be the last one in the pack. So you want to build some power with those lunges. You’re going to lunge to the floor here. Right leg in front, left leg in back, touch the floor. Use your back hand on your legs for support. Hop up with a leg that’s behind, coming up to hip level. If you want to make this more challenging you add a hop and then level three is not even letting your lunging foot touch the floor, hover it and hop. Hover and hop. So the whole time I’m on my right leg and my left leg is moving. That will really start to build that endurance and strength in the quad and glutes that you need for hiking up trails. Do 15 on each leg, three sets all together. Moving on.

Now we’re moving to a move that’s actually called the Swimmer to get in swim shape. Come down onto the floor all the way onto your stomach. Arms over head. You’re going to lift your right arm with left leg and lower. Then left arm with right leg and lower. Once you’re here you can maybe lift everything off the floor and then just tap, tap, tap, tap. This is important because it works your upper back, your lower back and your glutes. Part of your core which is strong and healthy in swimming, hiking and biking. The core is supper important for all outdoor sports so you never want to ignore that part. I would do this for 30 seconds and then take a rest and then counter stretch in child’s pose.

Then we’ll move on to the bike.

So for the bike we lay back, hands behind the head. It’s important to keep your elbows away from your head, not here because as you move you’ll hurt your neck. If you keep the elbows out it’s all about the shoulders. So starting out you’ll just do shoulders one side up and then down. Then we’ll really get into the bike by kicking those feet out almost like you’re pedaling a bike. This works your core again and gets your heart rate up. So that when you’re biking you’ll be strong and steady and won’t lose your balance. I would do 30 of these and then repeat all three of the moves hiking, biking and swimming.

Fitness – Fit it in! Nikki

BIO

Nicole Glor is the founder and president of NikkiFItness and GT Media LLC. She is a 36-year-old fitness expert, author of The Slimnastics Workout, a freelance fitness writer, and the star of 10 fitness DVDs including the new 2014 Beach Ball Body Workout, the 2013 Seasonal Affective Disorder Workout video, Hard Core Abs DVD, Fit Travel Workout DVD, Booty Camp, The Slimnastics DVD, 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” on Facebook and Twitter, to get the free #movesoftheday and #mantrasoftheday. Her music playlists, video demos and DVDs can be found at www.nikkifitness.com

NikkiFitness News: Fitness Studies This Week

The top new exercise and fitness studies, wellness finds and fitness features/style out recently – my picks of the week – May 19-26 2014 in #NikkiFitnessNews

1-

Mushrooms Are Magic for Women Trying to Lose Weight http://thebea.st/1vIXxtK   via @thedailybeast #NikkiFitnessNews

2-

The answer to the question, if you put a wheel in the forest, will anything run on it? Yes- its our NATURE to want to move and play! #NikkiFitnessNews http://www.nytimes.com/2014/05/21/science/study-shows-that-mice-run-for-fun-not-just-for-lab-work.html?emc=edit_tnt_20140520&nlid=16434582&tntemail0=y&_r=1

3-

The Beautiful Skin Effects Of Exercise

The outer skin level, before the exercise program, had thickened. … “We were very surprised by the results of the study,” says researcher Simon Melov.

4-The Time of the Tummy

By SHIVANI VORA

The bared midriff is everywhere you look, thanks in part to the rage for crop tops.

http://www.nytimes.com/2014/05/11/fashion/Bared-Midriff-fashion-red-carpet-crop-top.html?emc=edit_tnt_20140509&nlid=16434582&tntemail0=y&_r=0

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5-

4 Days, 11 Pounds

By GRETCHEN REYNOLDS

A new study suggests that minimal calories and maximal exercise can significantly reduce body fat in just four days — and the loss lasts for months. But can that kind of weight loss be maintained?

http://well.blogs.nytimes.com/2014/05/22/4-days-11-pounds/?emc=edit_tnt_20140522&nlid=16434582&tntemail0=y

6-

Here’s Proof That Exercise Changes Everything

That’s not to say that shorter bouts of exercise aren’t worth it. … a 60 percent lower risk of any type of cognitive impairment, according to a 2012 study.

http://www.huffingtonpost.com/2014/05/22/exercise-effects-benefits-sedentary_n_5359172.html

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Big Ball, Little Belly: Slimnastics Stability Ball Workout Now Available!

Big Ball, Little Belly…..
Stability Ball FUll cover
If you want to really work your entire body while you mind gets a mini vacation, gazing at a Caribbean beach, this is for you.

The Slimnastics Stability Ball workout with NikkiFitness provides a way to challenge your abs while working your arms, legs, chest, glutes and back. The key is instability! A stability ball will put you off balance to add an extra level of core toning to each full-range-of-motion Slimnastics move. With a mat and free weights, you work biceps and abs, triceps with abs, booty with the belly, and so much more. Summer beach bodies are made in the winter, so this is the perfect way to start a resolution and get the beach body you crave, quick.

Available for $19.99 at Createspace https://www.createspace.com/399831

Or Amazon.com  http://www.amazon.com/Slimnastics-Stability-Workout-NikkiFitness-Nicole/dp/B00K7N9F1A

And the APP can be found at iTunes by searching “NikkiFItness”


Nicole Glor, NikkiFItness, is a 36-year-old fitness expert, author of The Slimnastics Workout, a freelance fitness writer, and the star of 10 fitness DVDs including the new 2014 Slimnastics Stability Ball Workout, the 2013 Seasonal Affective Disorder Workout video, Hard Core Abs DVD, Fit Travel Workout DVD, Booty Camp, The Slimnastics DVD, 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. 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” on