Want to know the secret weapon that keeps me in shape?
A great soundtrack tailored for my mood and workout! That is why I don’t include standard music on my DVDs and instead have sugggested playlists on my site.
I think your workout music should be different each day to keep you interested, even if you’ve jogged that same path, used that same peice of equipment at the gym or done that DVD twice this week. Good music motivates, energizes and entertains you. Here are a few sample lists from my website nikkifitness.com. Maybe some of these songs will energize your workout this week!
Also, let me know what your favorite songs are and I will add them.
It will be holiday shopping season before you know it, and this year people need to save money while they shop. I have a gift suggestion that is good for anyone, is healthy, inexpensive, and that people will actually use!
It is a healthy holiday gift basket containing fun items I have tested and researched for their health benefits:
- Epsom salts for men, aromatherapy bath salts for women
- All natural Burts Bees products like shampoo, conditioner, sun block, face wash, lip balm or lipstick (My favorite is their Milk and Honey Body Lotion)
- Dark chocolate covered almonds (both are good for you and together they make a guilt-free treat much better for you than cookies)
- Fitness Magazine of your choice tailored to man or woman like Men’s Health, Woman’s Health, Shape, Fitness, Prevention, Self, etc.
- A NikkiFitness DVD!
- Vodka and club soda or red wine (vodka/soda/lemon is the mixed drink with the least calories – way less than eggnog – and red wine in moderation is healthy)
- Almond butter and blackberry jelly
- Wasabi dried peas (healthy, delicious and great for entertaining)
- Hand sanitizer
- Green Tea
If you still have cash left over, throw in a yoga matt, exercise tubing, or free weights. Show your loved ones you care about them without wasting your money.
Fitness – Fit it in!
If life is too busy for you to remember what days to do strength training and which to do cardio, or if your metabolism is slowing down and you really want the most out of your workout, say “I”. “I” is for Interval.
Interval training can come in different forms, like alternating jogging and sprinting when you run in the park. But what I do at Crunch fitness in Manhattan, and in my fitness DVDs, is take this a step further. By combining fast and slow cardio with multitasking muscle moves in one workout, you will not have to worry about doing legs one day, arms the next, and cardio the third. You really do get everything in one workout, and 5 very special benefits.
- Appetite: Recent studies in the Journal of Sports Science and Medicine show that subjects who did cardio and muscle toning intervals ate over 500 less calories per day after 4 months than those who did cardio one day and all muscle toning the next. They say the combination can cause a change in hormones that control your hunger.
- Stress: The same study showed that being active reduces cortisol levels that are caused by stress.
- Endurance: in biking or “ride” classes, the study showed that short high intensity sessions, sprinkled with recovery instead of steady state pace, boosted endurance.
- Metabolism: With interval cardio and muscle training sessions, you can also get the benefits of increased metabolism. If you up the intensity of the workout through alternating cardio and muscle moves, and you increase excess post- exercise oxygen consumption. This is what we trainers call “after burn.” Resistance training builds metabolism-boosting muscle while cardio makes the fat over the muscle disappear. Then after your workout you will continue to burn more calories while reading, watching TV and sleeping!
- Better toning: According to a 2008 study published in the Journal of Strength and Conditioning Research, women whose muscle routines only included weightlifting gained less muscle strength, added less muscle endurance and lost less body fat compared with those who ran for a minute before each strength set.
- Fight osteoporosis: We all know those people, women especially, who only diet and run, bike and do cardio machines. They think skinny is better than toned, sleek, healthy and strong. A hump on your back and broken hip doesn’t look good at any age. Young women are becoming more and more prone to stress fractures because of reduced calorie intake and cardio, cardio, cardio. They don’t realize that it’s not about being skinny as the Olson twins, it is about looking toned, and being strong for everyday life. God forbid you fall into a situation where you need physical strength to save your life, you want to be ready for it. Lifting weights builds strong bones. Sprinkle it in to stand up straight, defend yourself and walk without a limp. That is sexy.
So overcome workout boredom and make the hour fly by. Alternate between fast and slow cardio and multitasking muscle moves that work arms, abs and legs at the same time. Working out is the most important thing you can do for yourself, and there should always be an “I” in fitness.