Five Tricks to Fit in Fall Fitness


Summer vacations are now computer screen savers and your wall calendar lists meetings, kids’ practices and weekend chores rather than vacation destinations. If the weather and weeks ahead feel harsh, one thing will get easier, your workouts!

Back in May, we thought the warm weather and free time meant getting in great shape during the summer. However, for some of us, the 80s turn to 90s, and free time means putting off our fitness routines until later in the day, then skipping them altogether. Family and friends stopping by, reunions, barbeques, weddings, day trips and beach vacations sometimes stop our sweat sessions in their tracks.

Fall breezes and busy routines CAN be your workout buddies.

When we have a demanding routine with the kids, jobs, and a packed schedule, we have to FIND the time to work out. If we know we only have from 6-7am four days a week, there is no putting it off because you “have all day” to work out, like in the summer.

Here are some trainer’s tricks and mantras to get fit in your fall fitness.

1) If you can only work out in the afternoon or evening, leave house keys and workout clothes at the gym locker in the morning on your way to work or dropping kids off at school. This way you HAVE to go there before you go home. Or, if you work out at home, keep an exercise-only calendar on our wall. This way you see what you have done already this week, and mix it up for cross-training, and it gives you one important thing to cross off each day.
2) If you can work out in the morning, Sleep in your workout clothes, put out your sneakers, and set your alarm music to fun fitness beats. I have suggestions on my website www.nikkifitness.com This way you just get dressed and get inspired, then get through your workout before you know it.
3) Multitask your workouts. Why stand still doing biceps curls, then do lunges, then squats, then shoulder presses, when you can combine all these moves together? Multitasking means more calorie burn, boosted metabolism, increased heart rate during workouts, more sweat, more fat melting and more muscle toning in half the time! Sprinkle in some cardio intervals between sets for even more health and slimming benefits. All of my books and fitness DVDs follow this method to take 60 minute workouts and cut them down to 30 minutes. I have a toddler at home, and I work part time, so, like you, I know shorter is better!
4) Find your mantras that motivate. A few of my favorite are: “If you went running when you first thought of it, you’d be done by now;” “Sitting is the new smoking;” as well as, “Sweat is Fat Crying,” “If you don’t work have an hour to work out today, how much time will you have from a hospital bed?” and finally, “Work out because you can” (because you have a healthy body and are not sick or injured in some way.)
5) Plan meals on Sunday. The more natural, and organic fruits, veggies, fiber and lean protein like fish and chicken, that you can prepare for your week in small portion sizes, you make, the less fried or processed food you will need to rush to later. Invest in zip lock bags, blenders, portable coolers, ice packs, Tupperware, plastic utensils, and slow cookers.

And yes, no matter how busy you are, you can find the time to work out. I train news producers who do the overnight shift, people who work, take care of sick family members and go to night school, executives who travel every week and work 15 hour days, as well as moms with huge families. There are no excuses.

If you find time to fit in your fitness this fall, the winter screen saver will be a chiseled photo of you!

Tone Your Core, Expand Your Soul

SUP Yoga is like Nothing Else!

You might have heard or seen Stand Up Paddle-​​boarding, the workout that looks like a combination of surfing and kayaking on the water. You might have tried yoga in all different forms. Combining them makes for an amazing workout, and an unforgettable experience.

I got to try SUP Yoga with Paddle Diva on Long Island’s eastern shores. After paddling, turning, and exhausting the arms and the core for 30 minutes (and getting some sun by the way), we set up our anchors in about 15 feet deep water. The yoga part that came next was the most interesting, fun and exhilarating workout I have ever had.

The difference of doing yoga in the waves on a paddle-​​board vs. a mat is even more intense than the difference between doing ab workouts on the mat vs. on a stability ball. Imagine someone rocking the ball while you try to balance and crunch.… and if you fall off, you get wet and go under in all crazy positions!

I knew it was going to be interesting when our cue for down dog was to “find land behind you with your gaze, don’t look at the board.”

Challenging poses like wheel were actually not as hard as I thought it would be, rocking in the waves upside down and toning the upper back. The most challenging move was holding crescent lunge, usually a basic move! As soon as that was added to our sun salutation, you heard splash, splash, splash, as one class member after another toppled in. I toppled in when doing headstand — a pose I thought was impossible — but only after holding it for about 5 seconds — success!

Not only did I get a great 60 min cardio and toning workout, but your focus in holding the poses and breathing has to be so intense not to all in, that there leaves no room for your mind to drift away from the board.

My favorite part? Just before final relaxation we were doing reclined spinal twist, laying on our backs, with the left leg bent and crossed over to the right to stretch the outer thigh, while our upper bodies twisted in opposition to gaze over our right arms… and I saw swans floating nearby and heard the lapping of the waves on the board while being rocked by the waves, kissed by the sun and cooled by the breeze.

I didn’t think I could love yoga more than I already did. This is paradise for the mind and body.

Try your SUP DOG before summer is over. Google it with your zip code or take a trip east.

Namaste!

Fitness — fit it in this summer.

NikkiFitness, Nicole Glor, is 35-year-old fitness expert on Fox & Friends, and the star of 8 fitness DVDs including Hard Core Abs DVD, Fit Travel Workout DVD, Booty Camp, Red Carpet Runway Workout, Military Wife Workout, Baby Bootie Camp, and the Beach Bride Destination Wedding Workout (Amazon). Nikki’s workouts have been featured in over 100 national media outlets. She is also an AFAA certified NYC personal trainer, group fitness instructor at Crunch in Manhattan, a 200 RYT YogaFit/Yoga Alliance trained yoga instructor, author of the new book “SLIMNASTICS”, a fitness columnist for Military.com and a spokesperson for SilverSport antibacterial fitness products. Her “Slimnastics” workouts focus on multitasking toning and cardio intervals to cut workout time in half and boost metabolism. Get her newsletters, music playlists, video demos and DVDs at www.nikkifitness.com Search for “NikkiFitness” on Facebook and Twitter!

Lose the Love Handles You Hate! – Part 1

by NikkiFitness

Personal training clients and gym class participants always ask me, “How do I lose my love handles?” Many think it’s just with more crunches. It’s not.

After having a baby with a C section, I created two of my DVDs called Slimnastics and Hard Core Abs that you can do on alternate days to lose the handles you hate and that middle belly flab. They that target what you really need for a sleek mid-section: a full body toning, heart pumping cardio workout, with obliques targeted yoga poses, weighted crunches and twisting planks.

Remember, losing the hated handles also requires a diet with small portion sizes in 5-6 meals a day, made up of mostly fruits, veggies, high- fiber (whole wheat) bread and pasta, and lean protein like eggs, fish and organic chicken.

Drink lots of water and green tea, avoid alcohol, sugar and fried foods, get enough calcium, a lot of sleep, (get the Slimnastics book for more on diet, working up to a hard workout, the full routine and a bonus 10 Plank Variation workout.)

Here is part one of my two part article “8 moves to lose the love handles you hate”:

1 – Plank Knee Cross: Hold a regular plank and then balance on your left foot and bring your right knee under you towards your left elbow. Keep your hips low to the ground. Return to full plank and repeat on other side. Make it harder by taping the opposite hand to the foot or by “can-canning” the leg—after you bring the knee toward the opposite elbow, straighten the knee and kick the leg out toward the left. Bend it again and return to start.

2 – Outer Thigh Side Plank: Plank on your right hand or forearm and lift your left straight leg off the right leg and toward the sky. Lower leg and repeat ten times. Move into a plank on the other side and repeat. Make it harder by bending your lower leg and holding a weight in your top hand. Straighten the arm to the sky as you lift the top leg. As you lower the leg, lower the hand and weight behind your neck, keeping the elbow pointing to the sky the whole time to work the triceps in a half French press.

3 – Hip Taps: Get into a side plank on your left forearm. Lift hips off the floor and then lower them to tap the left hip to the floor and lift again. This works your obliques in an extreme way if you do twenty or more! Repeat on the other side.

4 – Thread the Needle: Get into a side forearm or full side plank on your right arm. Lift left arm to the sky and stagger the feet so the top (left) leg is in front. Sweep your left (top) arm toward the mat and “thread” it under your right armpit, reaching for the back of the mat while rotating your hips to face the ground and balancing on your toes. Rotate your body back to a side plank and repeat fifteen times then do the same on the other side.

5 – Plank Cross Crunch: Hit the obliques again by getting into a full plank on your left hand and stagger your feet with the bottom (left) foot in front this time. Bend your right elbow and put your hand behind your head. By balancing on your right (top) foot, bring your left knee across to your right elbow to “crunch” then return to start. Repeat fifteen times and then switch sides.

6 – Spiderman Plank: Get into a full plank on your forearms or hands. Balance on your right toes as you bend your left knee out to the left and towards your left elbow. Return to start and repeat twenty times, then do the other side.

7 – Cardio Knee Hop to Mountain Climber: Start by simulating a jump rope by twirling your hands and using the biceps to move your “rope” while bringing the knees up to the height of your belly button. Repeat for twenty. Next hit the deck. Cardio Mountain Climbers: To work the abs and continue the cardio burn, jump lightly onto the floor on your hands and feet into plank position. Keeping your gaze above your fingers and your hands directly under your shoulders, start “running” your knees in toward the chest one at a time, “climbing” the floor. Its almost the same as the standing knee hop but you are holding yourself up with your arms and abs.

8 – Cardio Side Kick Plie:

Stance: For a left side-​​kick, put your weight on your right leg with the knee and toe pointing out to the side at forty-five degrees.

Chamber: Think of the kick in four counts. Count one is hinging at the hip and dropping your right shoulder to the right, kicking the core into action while bending your left leg and bringing the left knee toward your navel.

Impact: This is count two. The common mistake is for class participants to kick to the side with their toe pointing to the sky. To correct this, flex the foot and straighten the left leg and impact with your heel diagonally up and toe diagonally down. Think of it like this, if you’re inside a room your heel should aim for the corner where the back wall and the ceiling meet. Your toe should point to where the floor and front wall meet on he other side of the room. Another way to visualize this is that your front hip bone or “front pocket” of your kicking leg should turn down towards the floor and your “back pocket” should be rotated up to the ceiling. Look at your foot with each kick to ensure appropriate form. As you kick, drop your opposite shoulder towards the floor and your obliques will work to get the kick up in the air.

Retract: For count three, quickly retract the knee back towards the core and place foot back to the floor for count four.

Trainer’s Tip: Adjust your target height. If you find it difficult to align your kick properly, instead of aiming for your opponent’s head, aim for the stomach or knee. Master the foot alignment first, then work on the height. Even with a kick aimed at the (imaginary) opponent’s knee, you are challenging your core and backside.

Fitness fit it in, and fit into your jeans! – Nikki

NikkiFitness, Nicole Glor, is 35-year-old fitness expert on Fox & Friends, and the star of 8 fitness DVDs including Hard Core Abs DVD, Fit Travel Workout DVD, Booty Camp, Red Carpet Runway Workout, Military Wife Workout, Baby Bootie Camp, and the Beach Bride Destination Wedding Workout (Amazon). Nikki’s workouts have been featured in over 100 national media outlets. She is also an AFAA certified NYC personal trainer, group fitness instructor at Crunch in Manhattan, a 200 RYT YogaFit/Yoga Alliance trained yoga instructor, author of the new book “SLIMNASTICS”, a fitness columnist for Military.com and a spokesperson for SilverSport antibacterial fitness products. Her “Slimnastics” workouts focus on multitasking toning and cardio intervals to cut workout time in half and boost metabolism. Get her newsletters, music playlists, video demos and DVDs at www.nikkifitness.com Search for “NikkiFitness” on Facebook and Twitter!