Trainer’s Orders: Eat This Ice Cream After You Work Out!

I don’t cook, let alone bake, and have never posted a recipe before. I also believe that if something sounds too good to be true, it probably is.

Not in this case!

Not only is this “ice cream” made from one natural ingredient, it helps you recover from a workout. I actually recommend it to my personal training clients and eat it myself!

My mother found this article after a cancer scare in my family. My parents became vegan to try to eat a diet that might help prevent a recurrence. She found the recipe at Food52​.com The website explains, “It’s one ingredient. It’s creamy. It’s frosty. It’s vegan. It’s raw. It’s ice cream? It’s bananas!

No really, it’s bananas, frozen bananas blended until something magic happens with the pectin in them, and the consistency changes to that of soft ice cream. No sugar or anything else added! Oh, the wonder of food science! We tested it on my dad who thought it was ice cream, and when and told him it wasn’t, he had no idea what it could be.

Fitness buffs know that the potassium in bananas helps keep your muscles in shape for tough workouts.The American Council on Exercise (ACE) explains,“According to exercise scientists, if you work out at a moderate– to high–intensity level for 90 minutes or longer, you should consume a healthy snack within 30 minutes post–exercise…Bananas are high in fructose (fruit sugar) and a high–glycemic carbohydrate that the body can quickly convert to energy. When you enjoy it with a small amount (1 tablespoon) of almond butter, you add protein.”

For me, I never really liked the flavor or texture of bananas, so I probably didn’t eat enough of them. Until now. Here is the “recipe” and a way for you to have your ice cream and eat it too! Trainer’s orders!

Making one-​​ingredient ice cream is as simple as this: Cut up bananas. Freeze them for about an hour. Whirl them in a food processor for about four minutes until the consistency changes to that of soft ice cream (pictured here). Eat quickly, or refreeze and blend again. You can even get a machine specifically made for this trainer’s treat at http://​www​.yonanas​.com/.

Want to add some protein to your post-​​workout? Try this cashew cream topping from The Cancer Fighting Cookbook by Rebecca Katz.

Cashew Cream Ingredients

* 2 cup raw cashews
* 2 cup water
* 2 tsp freshly squeezed lemon juice or orange juice
* 1⁄2 tsp sea salt
* 1⁄8 tsp freshly ground nutmeg

Instructions- Grind the cashews in a mini-​​food processor or nut grinder to give them a head start in the blender (if you have a Vita-​​Mix, you can skip this step). Put the water in a blender, then add the lemon juice, salt, nutmeg and cashews and blend until creamy smooth. This takes several minutes, but your taste buds will reap the rewards of your patience.

Fitness — fit it in! 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 Shape.com and 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!

Five Tricks to Fit in Fall Fitness

Slimnastics

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.

–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.

–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.

–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!

–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.)

–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!

Fitness – fit it in! Nikki

Fall Back Into Great Fitness Habits-With These Finds!

Getting back into fitness or maintaining your drive during the changing seasons can be as easy as offering up some helpful ‘finds’ to get you motivated along the way.

GalTime fitness expert, Nikki Glor, offers us some of her favorite “Fall Finds” which keep her going.


Sweet Treat in Fall Colors That Won’t Break The Workout

Welch’s® Fruit Snacks (1.75 oz pouch is $.89)
Sometimes you just need that little taste of sweetness after a meal. Welch’s has created delicious little snacks in 10 assorted varieties of berry and grape gummies that curb your craving without the guilt. Every snack pack is made with real fruit and fruit juices, is fat free, gluten free, and contains no preservatives. They have 35 percent less sugar than other similar fruit snacks, contain 100% of the recommended daily value of Vitamin C and 25% of Vitamins A and E. I prefer the convenient new 1.75 oz Single Serve pouch (only 80 calories) which I sometimes share with my toddler when he is good. This way we both avoid the cookies and ice cream calling us from the kitchen!

 

Rock the Yoga Mat and Running Trail in Orange, Red and Green

The Girls Apparel
I first discovered this company years ago when I bought their adorable Yoga socks with cute poses on them. Now i wear their workout pants when I have to be in front of class teaching “Read Attitude” or “Booty Camp” classes in NYC. They boost your booty. The Girls Apparel have the most fashionable socks leggings and other workout clothing around, but don’t just take my word for it. Katherine Heigl, Amy Adams, Kate Hudson, Cameron Diaz, Reese Witherspoon, Katie Holmes, Nikki Reed and many others are flocking to The Girls Apparel brand. Their super-comfy clothes are constructed with the highest quality yarns and just the right formula of nylon and spandex. After decades of producing women’s clothing and studying precisely where women want more support, The Girls™ developed the Blu-Tec Control System™ to slim, shape and contour the body in just the right places. Found only in The Girls™ Tummy Control styles, this special power mesh system is discreetly placed inside the clothing invisible to the rest of the world so only you know it is there. The best part is all the apparel is under $40 and available at major retailers such as Target, Sears and online! Every time I leave a sweat session at the gym or on a run, feeling dirty and in need of a shower, someone stops me for a compliment! Not to comment on my gross hair, but to ask where I got my orange tie-dyed leggings. It makes your endorphin workout high feel even better!

Tees by Tina
Unable to find the perfect tees to take her from working out to work, Tina, a certified Pilates Instructor and fashionista, came up with the idea for her seamless apparel collection. Made with seamless yarn that has a high level of stretch and recovery capabilities, the line always retains it shape, no matter what your size. Tees by Tina has attracted an impressive celebrity following with their affordably priced collection ($17-$110) including Stacy Keibler, Molly Sims and Maria Menounos. Don’t let the name fool you–they have much more than Tees. Aside from offering my favorite orange yoga leggings, their workout tank tops are so chic and comfy you’ll never want to take them off!I have worn the red and green ones already this month, and the black tank goes straight from under my suit jacket at the office into the yoga room or treadmill!

Motivate to Melt Fat and Work Out Longer
(MacMillan Audiobooks $20-30 dollars each)
I love an upbeat music playlist probably even more than the next person, but certain audiobooks make me put Madonna and Maroon 5 on hold.
The nonstop twists and turns in Hank Phillipi Ryan’s THE OTHER WOMAN will have listeners pushing through their workouts to find out how the action-packed mystery unfolds. The narrator, Ilyana Kadushin, keeps the pacing tight and the suspense level high, while Ryan’s leading lady represents a new breed of tough, fearless, shrewd problem solvers who will inspire anyone to be the absolute best that they can be. You’ll soon find that your normal 3 mile jog has turned into an effortless 6 mile calorie-torching run, and you’ll want to hit the bike before bed to get to the next chapter. Other titles on my list for fall jogs in the park: Father Night by Eric Van Lustbader, Killing Kennedy by Bill O’Reilly, Rogue by Mark Sullivan, and Tier One Wild by Dalton Fury.

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!

 

 

 

Ignored on Football Sunday? Do These Pigskin Partner Moves with Your Sweetie

See the photos-
http://www.shape.com/blogs/working-it-out/ignored-football-sunday-do-these-pigskin-partner-moves-your-sweetie

By Nicole “NikkiFitness” Glor rss
Shape Magazine

Fall brings football Sundays—and wipes out all the couple time you had during the summer. Add the ever-increasing popularity of fantasy football leagues (my husband is in three), and setting up his rosters takes up the morning, while the games go all afternoon and night. But don’t fret, there is a way to get your man to pay attention to you: Work out together!

Letting your man see you sweat is good for your body and your relationship. According to an Indiana University study, couples who work out together exercise more often than those who follow their own gym schedules. Plus, it can also help put you in the mood since exercise increases bloodflow to the genitals, releases feel-good endorphins, and boosts libido.

I’m a former Syracuse University football cheerleader, and I bring that experience to teach personal training clients and group fitness classes in Manhattan, complete with football music playlists and individual drills. But for this couples workout, Jay Dantzler, a professional American League cornerback for the New York Sharks women’s league and GRID IRON class instructor at Harbor Fitness in Brooklyn, New York, is your coach. Perform each exercise once, then repeat the entire circuit two more times for a full-body cardio and sculpting workout.

Take a kneeTake a Knee: Stand facing your partner, and have him bend his elbows at 90 degrees, palms facing down. Put your arms on your partner’s shoulders and jog, bringing up your knees to hit his hands. After 30 seconds, switch off to complete one set.
Good gameGood Game: Stand facing each other with feet shoulder-width apart. Squat deeply, then explode through your legs and straighten your arms overhead to jump up and clap both of your partner’s hands in the air. Land softly with bended knees back into the squat. Repeat 10 times.
Goal line hopsGoal Line Hops: Stand next to each other behind an invisible goal line. With both feet together, hop forward and backward in quick succession over the line for 30 seconds.
Push-up hand offPush-Up Hand Off: Get into plank position and have your partner also get into plank so you’re head-to-head. Both partners do a push-up with your chests coming almost to the floor and your elbows over your wrists in a goal post formation. Push back up to plank position, then balance on your left hand while lifting your right hand in front to slap your partner’s right hand. Do 15-20 reps.
Play action pass-off movePlay Action Pass Off: Lie on your back with a football in your hands, arms extended overhead. Have you partner lie opposite you with your feet touching. Crunch up using your abdominals, and extend the football overhead to pass it to your partner. Both of you lay down to complete one rep. Continuing passing the football back and forth for 15 reps.

Nicole Glor is a fitness expert on Fox & Friends, author, and star of eight fitness DVDs, including Hard Core Abs. She is also an AFAA-certified NYC personal trainer, group fitness instructor at Crunch in Manhattan, 200 RYT YogaFit/Yoga Alliance trained yoga instructor, author of the new book The SLIMNASTICS Workout, fitness columnist for Shape.com and Military.com, and spokesperson for SilverSport antibacterial fitness products. Get her newsletters, music playlists, video demos, and DVDs at www.nikkifitness.com or follow her on twitter @NikkiFitness.

The Six Star® Sporty Like Me Sweepstakes

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For your chance to win visit the Six Star Pro Nutrition™ Facebook fan page, click the like button, then follow the instructions under the Sweepstakes tap. You have until October 1st, 2012 to be eligible. Click the following link and get your entry in today! goo.gl/qi7i6

The Grand Prize draw will take place on or around October 2, 2012.

Official rules can be found here: http://www.sixstarpronutrition.com/sportylikeme/official_rules.shtml

Victoria Azarenka is the world’s top-ranked female tennis player and 2012 Australian Open Champion. She is now home with a gold medal from
London and is competing in the 2012 US Open. When she isn’t on the tennis court, Vika (as she is known to the public) also has passion for fashion, music, photography and shopping.

Six Star Pro Nutrition™ – Introducing the all new Elite Series line from Six Star Pro Nutrition™. From the very same team of researchers that pioneered MuscleTech®, America’s #1 selling body building supplement brand*, comes a complete line of premium-grade, high-quality supplements. And along with it, power, performance and perfection. And now, every type of athlete has access to innovative, scientifically formulated and advanced supplements at an incredible value. It’s premium supplements at a smart price. Get yours today!

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Lose the Love Handles You Hate! – Part 2

by Nikki Fitness
(To see the phoots, click here http://www.military.com/military-fitness/weight-loss/lose-love-handles-you-hate—part-2)

The question I am asked more than any other, is “How do I lose my love handles?” It’s the reason I created my Hard Core Abs workout DVD.

The moves target what you really need for a sleek mid-section: a full body toning, heart pumping cardio workout, with obliques working in every move!

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. Substitute soda and alcohol with water and green tea.

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

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Related Articles:

– “Lose the Love Handles You Hate! – Part 1″ by Nikki Fitness
– “Lose the Love Handles” by Stew Smith

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Do three sets of this workout for a 30 minute routine. You’ll need a stability ball for moves 3-5.

1 – Side V

Lay on your back with shoulders flat on the floor and hands behind the head. Bend your knees and drop them off to the right side. Move the knees up to hip level so the body forms the letter “L” from knees to hips to head. Crunch the chest to the ceiling for 40 each side. Repeat on the left. The more intense version of this is to turn onto the right side of the body, extend your right arm on the floor out at shoulder level and lift both knees off the floor as you lift up onto your elbow right elbow. Do 20 reps and repeat on the other side.

2 – Scissors Crunches

Lay on your back with both hands behind your head for support, legs long. Lift both legs off the floor 3 inches. Then raise the right leg to the ceiling and reach your left hand straight up toward your toe. Switch sides and bring your straight left leg up to the sky and reach for your toe with the right hand. Keep looking at the ceiling and do 30 reps.

3 – Ball Oblique Side Crunch

Kneel on the right side of the ball and straighten your right leg out to the right side of your body, with your foot on the floor. With your left hand hug the ball in close to your hip and then push your weight into the ball so the left hip is anchoring the ball down. Start with your left hand still on the ball and put your right hand behind your head. Lower your left side ribs onto the top of the ball and engage your right side obliques to bring you back upright. Once comfortable with the move you can put the left hand behind the head as well because your hip is anchoring the ball. Do 15 repeat on the other side for one set.

4 – Ball Oblique Twist

Start sitting on the ball and walk your feet away so that your slide down to a bridge position, with your head and shoulders comfortably resting on the ball. Your head should be in line with your hips while you contract your glutes and quads to hold you up. Place the hands in prayer position extended directly above your neck. To perform the move, roll up onto your left shoulder and bring your gaze and your hands directly to the left as pictured. (Be sure to roll onto the shoulder and not just move your hands! our head will come off of the ball.) Return to center and repeat on the other side for one rep. Perform 15 repetitions.

5 – Ball Oblique Crunch Right and Left

Start in a seated position on the ball with your hands behind your head and lay down, then return to sitting by engaging the abs. That is a normal crunch. Start there if you are a beginner. If comfortable with the regular crunch, then lay back and engage your abs while sitting up and twisting your shoulders, head and torso to the right. Lay back down and twist to the left for one rep. Perform 20 reps. (Make it even more difficult by crunching up half way, pausing there, then twisting to the right without coming completely up to a sitting position, so your abs engage throughout the entire move.)

6 – Side Plank Oblique Pull In

Start in a side plank position on your right hand (directly under shoulder) on mat and left hand reaching up to the sky. Start with left foot stacked on right foot. Balance by engaging the arm and core muscles and lift the left knee up to the ceiling towards your left elbow as you bring your elbow in closer to your ribs.

7 – (Cardio Interval) Roll-Up Jump

This next cardio interval starts on the floor. Sit with legs extended in front of you. Rolling your back into the mat, your feet can lift over your chest and your hands over your head. Use momentum to roll quickly back to start but with your knees bent and feet on the floor. Plant the feet and jump up into the air, feet leaving the earth and reaching the arms for the sky. Land softly and bend the knees to lower down to sitting, and use momentum to lightly roll back. Perform ten roll-ups for this interval and recover with sunflowers.

Trainer’s Tip: Make it easier by keeping hands by your hips and using them to help push you off the ground.

8 – (Cardio) Standing Abs

A) Stand up and reach your right arm to the sky. Balance on your left leg and pull your right arm down towards your right ribs while bringing your right knee up to the right towards the elbow. Return to standing with right arm and leg straight. Repeat 20 times and then switch to the left side.

B) Balance on your left leg again and reach both arms up and diagonally to the left. Bend your right leg and bring the knee up towards your left shoulder while bringing the arms down diagonally toward the right bent knee. Return to standing with arms reaching up diagonally to the sky and right leg long. Repeat 20 times and switch to the left side.

Fitness- fit it in to fit into your jeans without love handles hanging over you!
Nikki