Two Free, Quick, Fit Videos For Average Joes, and Yogis!

 

I’ve been busy – putting together lots of free and quick (and fun) workout videos for you and your whole family. Click on these free, super-quick workout videos I did for KnowMore.TV for the best exercises to work your triceps, biceps, shoulders, upper back, lower back, pecs, glutes, thighs, low abs, obliques, quads and calves and stretch it all out.

Some muscles get overused, some get ignored. Here’s what to spend more time on, and what to give a rest!

Work This, Not That!: http://bcove.me/k140m5y4

One of the perks of yoga, among many things, is YOGA BUTT! People use this term to describe how tones your booty can get when doing lots of yoga moves. Here is a sample of those moves from my Slimnastics Book and DVD/Download/App! (click to link to Slimnastics)

Get a Yoga Butt:  http://bcove.me/2kevudzw

 

Fitness – fit it in 2 ways this week! – Nikki

(P.S.) Catch my Spring NikkiFitness Faves – products to get you beach body ready on Fox & Friends on Friday morning, April 25th!

 

NikkiFitness Beach Body Ball Workout Video Coming Soon!

Big Ball, Little Belly…..
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.STABILITY BALL WORKOUT pic4
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. STABILITY BALL WORKOUT pic5Summer 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.
See a demo video here! https://www.youtube.com/watch?v=ZKmiZDmMDCYSTABILITY BALL WORKOUT pic6
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 Facebook and Twitter, to get the free #movesoftheday and #mantrasoftheday. Her music playlists, video demos and DVDs can be found at  www.nikkifitness.com

 

 

Family Fitness Fun with Workout Bingo!

No need for WOD apps! Create your own with a fun game of bingo!

One of the most common problems that people who make the commitment to begin exercising regularly have is how monotonous and boring workouts can become, especially if you’re working out at home, or alone. When most people start out with their workout routines for the first time, they’re excited and perform the exercises with ease, but over time, workouts can get repetitive and boring. At the same time, families are engaged in their own screens – TV, iPad, iPhone, laptops, and don’t spend as much time interacting with each other, or moving and playing, as they used to. I propose to get together and get fit as a family with a good old-fashion twist!

There are loads of apps available for daily workouts nowadays, but even these can be quite limited in variation. Instead, why not create your own randomized daily workouts, all with the help of bingo.

Bingo has been around for ages, but it’s only recently that it’s been used in the realm of health and fitness. The Food Standards Agency has used bingo in an effort to raise awareness for proper food groups and correct eating habits, and FoxyBingo has repeatedly partnered with the Super League to showcase the work that women do within the sporting industry.

Playing workout bingo is quite easy. All you’ll need is a bunch of cards with a 5×5 grid. Label each column with one of the major muscle areas: Arms, Back, Chest, Core, and Legs. Now fill in each of the boxes in the column with an exercise for that specific body part. Here’s a sample bingo card you can work with (click on image to enlarge):

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BodyBuilding.com has more intense workouts for people who want to work out in the gym, but these simple workouts should be able to help you get started with your routines at home.

To play, simply roll a dice for each of the muscle areas. If you roll a 1, then do the first exercise listed, and so on. If you roll a 6, you’re free to do whichever workout you prefer. Do this for each of the muscle areas until you’ve created your custom workout for the day.

Fitness, fit it in – with the whole family!

Nikki

The NikkiFitness Sneaky Office Workout

Want to get off your backside at the office, get the blood flowing and sneak in a full workout before you leave? Repeat my 5 min routine at the top of each hour and by the time the clock strikes 5, you’ll have 35 minutes of blood-flowing, sliming, toning, energizing exercises checked off your list!

You’ll target glutes, quads, chest, shoulders, triceps, biceps, upper back and more!

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Watch the free, quick video at KnowMore.TV here: http://bcove.me/6c1ekwsq

 

 

Treadmill Tricks!

Sometimes winter is just too cold to workout outside, so instead of skipping it, sweat in the warmth- inside on the treadmill!

Too boring, you say? I have the antidode: action on the machine. Print out this running map, and follow along. The bonus: changing it up makes the time fly and the calories fly away!

Minutes 1–3 (Warm up) Walk at 1.5 incline and speed of 3.5

Minutes 3–6 (Steady state) Jog at same incline at speed of 6.

Minutes 6–15 (Intervals!) Run one minute at 7.5 fast interval, one minute at 5.5 recovery interval. Repeat four times. Recover on the last minute before going uphill….

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Minutes 15–21 Toning! (Walking uphill forward(works glutes and calves, backward works quads.) Set uphill incline at 15 (as high as it goes) and speed at 3mph. Walk forward for 2 minutes. THEN….If you are coordinated and feel strong enough to try this (I take no responsibility for tripping) keep the same incline, as high as it goes, and LOWER speed to 2mph. Turn around while steadying yourself on the handles. Walk uphill backwards and pick your feet up high to avoid tripping. It will feel faster than the speed reads so I encourage starting at a low speed and increasing it only if you want more of a challenge). Do this for 2 minutes (or 100 steps, don’t turn your neck around to look at treadmill clock, you culd loe your balance.) Turn back around by holding the handles and repeat faster forward uphill walk and slower backwards uphill walk one more time each.

Minutes 21-23 Keep Incline at 15 (all the way uphill) and do a side step hop. Turn to face the right handrail and step with your left foot out. Hop and bring your right foot close to your left food to land. Quickly step your left foot uphill again. It will look like you are skipping sideways uphill. Do one minute facing the right handle and one minute facing the left handle. (If you skipped walking uphill backwards in the last section, you can do this more times.) This side skip works the inner and outer thighs!

Minutes 23-27 Lower the incline to 1.5 (where you started) and walk with a wide stance – to work the inner thighs – for 2 minutes. Then walk for 2 minutes like a supermodel (!) and cross your feet slightly as you step. This works the outer thighs.

Minutes 27–30 lower speed to 2.5 and cool down. Follow with a stretch of your calves, quads, hamstrings glutes and hip flexors (there is a free 5 minute stretch video at www​.YouTube​.com/​N​i​k​k​i​F​i​t​n​ess).

 

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***Still not tired? Before your stretch, Turn the machine OFF and do the DEAD SLED by holding the front handles and pushing the floor away with your legs! (photo here). You’ll really rev those leg muscles, work the core and get out of breath fast with this interval you can repeat until those muscles are “dead.”***

Do this 30 minute multitasking machine workout twice a week along with my Booty Camp DVD (works arms and abs along with buns and thighs in every single move, available at www​.nikkifitness​.com) on alternate days, and you’ll get cardio, intervals and toning for your summer shape!

 

Fitness, fit it in! - Nikki

Summer Bodies are Made in the Winter

Have you ever thought about taking a “vacation” from working out over the winter? Well, you shouldn’t, because beach bodies are MADE in the winter!

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I have a great routine that combines cardio, and muscle work, so you can get a great beach body in BOOTY CAMP. Visit the Booty Camp DVD page of my site for the full workout, or see a sample in this free demo I did for KnowMore.TV

 

Cardio sulpting moves here include the Spider Man for your bun and outer thighs with a cardio bonus burn, the 6-part pile, for inner thighs, quads, glutes, biceps and shoulders, and a walk-out plank jump for arms, chest, abs and legs, butt. You heart rate gets up in all these moves to slim away the fat over the muscle we’re toning!

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Watch the video herehttp://bcove.me/xluz3azo

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Fitness – fit it in this winter! Nikki

BIO

Nicole Glor is the founder and president of NikkiFItness. She is a 36-year-old fitness expert, author of The Slimnastics Workout, a freelance fitness writer, and the star of 9 fitness DVDs including the new 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 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 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” 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

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

  • nikki-red-carpet-arms

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

Here are two free demos of Red Carpet Workouts I did for KTTV in LA and KnowMore​.TV based on my Slimnastics line of fitness DVDs (www​.nikkifitness​.com)

Try these moves and make your muscle shake, so you will be sure and steady for your big moment!

Fitness — fit it in! Nikki


Nicole Glor is the founder and president of NikkiFItness. She is a 36-year-old fitness expert, author of The Slimnastics Workout, a freelance fitness writer, and the star of 9 fitness DVDs including the new 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 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 Facebook and Twitter, to get the free #movesoftheday and #mantrasoftheday. Her music playlists, video demos and DVDs can be found at  
www.nikkifitness.com

4 Moves to Make Your Workout a ‘HIIT’

It’s tough to let go of sunny summer runs in the park, but you can make sure your fall and winter indoor workouts are a ‘HIIT’ by adding High Intensity Interval Training (HIIT) to your routines. These workouts combine 30 second intervals of plyometrics—explosive muscle moves also known as ‘jump training’—with cardio ‘recovery’ intervals.

HIIT is popular because it cuts your sweat session time in half because you’re doing double the work in short spurts. Athletes and martial artists use plyometrics to increase speed, power, and performance. They’re used in the fitness field to get great results fast. Generally speaking, your improved 30-minute HIIT workout will burn the same amount or more calories than the easier routine done for an hour. You’ll chisel and cut muscles more visually, and push past fitness plateaus.

But HIIT isn’t for beginners. Just as you have to walk before you can run, you have to be able to perform moves like squats, lunges, push-ups, and jumping jacks for an hour before transforming them into HIIT 30 second plyometric moves for 30 minutes.

Here are four HIIT 30 second plyometric moves to add to your routines. Do light cardio, such as jogging in place, doing jumping jacks, or simulated jump rope, in between each interval to recover for 30 seconds and whip your body into shape quickly.

Spring Squats

HIIT spring squatSquat with hands on quadriceps for support. Jump off the ground as high as you can. Land softly with knees bent and hands on quads again. Repeat for a 30 second plyometric interval for cardio and glutes, quadriceps and calf toning

Jumping Scissor Lunges

HIIT jumping scissor lungeLunge with right leg in front, knee over ankle, and then jump off the ground and switch legs in the air. Land in a lunge with the left leg in front. Repeat the jump to right lunge and jump to left lunge for a 30 second interval. The plyometric jumping motion here works your quads, glutes, and calves while elevating the heart rate for maximum fat slimming, muscle sculpting, and calorie burn.

Burpee Push-ups

HIIT burpee push-upsStart standing, then squat down and place your hands on the floor wider than shoulder-width apart. Jump your feet backward and land on your toes, so that your body forms a straight line from your head-hips-heels (a plank). Do a push-up by bending your elbows and lowering your chest towards the floor, keeping the straight alignment of the body. Push back up to a plank by straightening the arms, and use your abdominal strength to jump your legs back toward the hands. Straighten legs from this squat position and jump off the floor, reaching the arms overhead. Land soft with bent knees into a squat and repeat.

 

Air Jacks

HIIT Air Jacks (X Jump)Do a jumping jack (out and in), then on the next out, instead of sweeping your hands away from you, sweep and cross them in front of you and up/​out to the top of an X while jumping off the ground and kicking the legs out to form the bottom legs of the X. The rhythm should be jack/​in/​X jump/​in. Do a 30 second plyometric interval for cardio coupled with glutes, quads, and calf toning.

Try it for yourself with my workout DVDs and downloads. You’ll work hard, look better, and have the energy to play hard. High Intensity Interval Training hits (or HIITs!) the jiggle where it hurts, but you’ll only be sore for a few days.

www.nikkifitness.com

 

Improve the Mood! Winter Workout for Seasonal Affective Disorder

This never-ending winter bringing you down? The slush, snow, ice and frigid temps make it tough to keep up New Year Resolutions, and might even be an energy drain. If you are feeling tired, depressed, lazy and have the Winter Blues, I have the antidote!

My brand new “Slimnastics Winter Workout” video is meant for keeping resolutions though the winter or if you’re feeling  Seasonal Affective Disorder (SAD becomes Slim And De-stress!). It was shot on a Caribbean beach in Mexico but all the cardio plyometric moves are winter sports themed – THINK OLYMPICS! 

With my cardio workout and Soothing Yoga Stretch afterwards, participants increase feel-good brain chemicals like serotonin and norepinephine and decrease the stress hormone cortisol. ON top of it, the cardio plyometrics create endorphins that take the body from sluggish to energized and happy!

You can see a beach demo here http://www.nikkifitness.com/dvd-SAD.php

My 30 min DVD/Download workout can be found on Amazon, but KnowMore.TV asked me to shoot a free 3-move demo for them. Check it out here – it just might make you so happy that the present moment (winter) doesn’t seem so bad.

Prepare for an energy boost –http://knowmore.tv/fitness/3-workout-moves-that-will-instantly-improve-your-mood/