RockMyRun: Music that Motivates, Free Promo Code for March!

This March, 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!)

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The 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.

But,  the special NikkiFitness Fan 1 month promo code- RMRCJ - allows you to try out one month free of the Rockstar (premium) membership. This level gets your own BPM, and 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 and is normally available in three options:

o Annual: $35.99/year (works out to $2.99/month)

o Quarterly: $12.99 for 3-months (available via online purchase only)

o Monthly: $4.99 per month

So try out my code and Rock to the beat of your own drummer FOR FREE this March! 

Also ONE LUCKY WINNER  will get a code for *1 year* of free Rockstar membership AND a new pair of JLab headphones. All you have to do to qualify to win is follow me on twitter @NikkiFitness and retweet my post about this from 3/3/15!

Fitness – fit it in! Nikki

For more info on this NikkiFItnessFave, visit www.RockMyRun.com or @RockMyRun on social media.

 

Cold Winter Making You Fat? No Excuses, Create a Home Gym!

Screen Shot 2015-02-17 at 6.05.21 PMPeople often ask me what I would include if I created the perfect home gym. People also ask me for home gym ideas on a budget and items that save room. Recently, the Polar Vortex, and record ice and snow have caused people to either give up on their winter fitness plans, or create their own home gyms more than ever. If getting out to work out is too much when the it’s freezing, I’d advise you to freeze your excuses in their tracks and create a gym at home!

A favorite site of mine, uniquefit1.com , is a great place to do your one-stop-shopping for  equipment, and Amazon.com or iTunes is the place to go for video downloads and DVDs. (My NikkiFitness line of 11 fitness videos happens to be on both!)

Screen Shot 2015-02-17 at 6.08.30 PMFor home gym equipment that won’t break the bank or take up a ton of room, here are some must-haves and NIkkiFitness Faves!

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Remember, summer bodies are made int he winter, so don’t let the cold keep you from your dreams. The time and money spent on your health will pay off in the future when you are avoiding high medical bills!

Fitness – fit it in! Nikki
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” 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

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

COVER antiaging WW front

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