Women’s Health Slimnastics Travel Workout

Summer can be a nice break from every-day life, but that also means traveling, which can hurt your workout. I recently did a sample routine for the June issue (on stands now, pg 72) of Women’s Health Magazine.

It’s a “No-equipment-needed 15 Minute Body-Weight-Shape-Up” for when you are staying in a hotel, flying through airports, sitting in traffic, and trying to stay on track with your fitness routine this summer. Summer fitness is especially important with beach season and bathing suits that show so much skin!

Editor Caitlin Carlson wrote about my book and DVD called The Slimnastics Workout , “This equipment-free body-weight routine, created by Glor, combines plyometric and cardio moves (think jumping and kicking) with ones that improve your balance. You’ll burn calories while building strength, flexibility and stamina.”

Check out the magazine on stands now for my routine and lots of other great advice!

Fitness – fit it in anywhere. Nikki

Nicole Glor is the founder and president of NikkiFItness. She is a 35-year-old fitness expert, author of The Slimnastics Workout, and the star of 8 fitness DVDs including 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 workouts 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. She is also an AFAA certified NYC personal trainer, group fitness instructor at Crunch in Manhattan, and a 200hr RYT YogaFit/Yoga Alliance trained yoga instructor. Her “Slimnastics” workouts focus on multitasking toning and plyomentric cardio intervals (HIIT- High Intensity Interval Training) to cut workout time in half and boost metabolism. Search for “NikkiFitness” on Facebook and Twitter, and get the free newsletters, music playlists, video demos and DVDs at www.nikkifitness.com

 

Memorial Holiday and All Summer: Travel Workout Tips and Moves

 

Travel-Friendly Workout Moves

Ever take a few days off from the gym that turned into a week, then two weeks, then a month? By the time you mustered up the motivation to go back, your body had to start from scratch. You felt sore muscles and fire in your lungs from lack of endurance, and it had you cursing your workout instead of enjoying it. The only reason you pushed through was the pounds packed on around your middle and the giggle in your arms that you just couldn’t live with.

Avoid this scenario and don’t take a vacation from your workout just because you are going on vacation. On my last trip, I ran four miles, took a spin class the next day, did yoga outside the next, worked out to a DVD the day after, and so on.

My Fit Travel Workout DVD was shot around the world to prove you can get a workout anywhere, and my tips include wearing your sneakers on the trip to save packing room, and doubling your pajamas as workout clothes (sleep in your leggings and tank top then work out in them the next morning.) Once you have the gear, do these three things…

 

1) Motivate: Vacation mode can leave you lazy. I addressed this last week in an interview I gave to Woman’s Day http://www.womansday.com/health-fitness/diet-weight-loss/vacation-weight-gain where I gave advice on beating the lazy days of vacation. “Getting motivated to move may be your biggest travel challenge. So give yourself something to look forward to, like new music and audiobooks you can listen to as you sweat, says Nikki Glor, personal trainer in New York City and creator of the Fit Travel Workout DVD www.nikkifitness.com. And if you’re torn between exercising or reading that book you haven’t had time to open, listening to an audiobook while moving can address both desires.”

2) Print out some moves: I provided some moves from my DVD in this recent article for Bottom Line Healthhttp://www.bottomlinepublications.com/content/article/diet-a-exercise/get-a-full-body-workout-without-going-to-a-gym with photos and step-​​by-​​step instructions. Print and pack your clock lunges, tall squats, dip and rise, spinal extensions, triceps dips, and standing abs!

3) Need a workout buddy or instructor to take you through your sweat session? Bring a laptop, ipad or iphone and my 30 minute DVD or this short free sample video demo (no weights or gym equipment required) that I shot recently for KnowMore​.tv Watch the demo: http://www.knowmore.tv/food-fitness/exercise/travel-friendly-workout-moves/

 

BIO
Nicole Glor is the founder and president of NikkiFItness. She is a 35-year-old fitness expert, author of The Slimnastics Workout, and the star of 8 fitness DVDs including 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 workouts 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. She is also an AFAA certified NYC personal trainer, group fitness instructor at Crunch in Manhattan, and a 200hr RYT YogaFit/Yoga Alliance trained yoga instructor. Her “Slimnastics” workouts focus on multitasking toning and plyomentric cardio intervals (HIIT- High Intensity Interval Training) to cut workout time in half and boost metabolism. Search for “NikkiFitness” on Facebook and Twitter, and get the free newsletters, music playlists, video demos and DVDs at www.nikkifitness.com

How to Get Great Arms with One Fast Move

Move of the week: How to Get Great Arms with One Fast Move

Multitasking is the way to save time and lifting is the way to sculpted arms. If you don’t have a lot of time, my 6 count combo move will hit your biceps, triceps and shoulders simultaneously! Bonus exercise – adding a squat targets quads and gluteus too! All you need is a pair of weights heavy enough for you to lift 15 times and feel challenged. I use 12 lbs weights.

Here are some photos from a segment I did on WCBS The Couch in NYC. Click on the video to see the moves in action.

1) Squat with weights in hands, with palms facing in

2) Stand up and curl your hands up into a biceps hammer curl, hands still facing the center line of the body, and bringing the weights to shoulder level

3) Keeping palms facing in and push the weights overhead while straightening the arms (works shoulders)

4) Bend the elbows and lower the weights behind your head into a triceps “french press”

5) Push weights back overhead while straightening the arms

6) Bend elbows to bring weights down to shoulders, then straighten elbows to “uncurl” the weights back toward your hips for biceps. and squat again ( move 1). Repeat the combo 15 times.

Fitness – fit it in  FAST – Nikki

BIO
Nicole Glor is the founder and president of NikkiFItness. She is a 35-year-old fitness expert, author of The Slimnastics Workout, 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 including the New York Times, Live! With Kelly and Michael, Fox & Friends, GMA Health, Shape, Self, Fitness, and Women’s Health, and she appears weekly on national TV. She is also an AFAA certified NYC personal trainer, group fitness instructor at Crunch in Manhattan, and a 200hr RYT YogaFit/Yoga Alliance trained yoga instructor. Her “Slimnastics” workouts focus on multitasking toning and plyomentric cardio intervals (HIIT- High Intensity Interval Training) to cut workout time in half and boost metabolism. Search for “NikkiFitness” on Facebook and Twitter, and get the free newsletters, music playlists, video demos and DVDs at www.nikkifitness.com

 

Mother’s Day Workouts To Put Your Health First

Be on National TV for Military Spouse Appreciation Day!

Military Spouse Appreciation Day is Friday, May 10th. If you live near or are visiting the NYC area and want to be on national TV, email nikki@nikkifitness.com. Fox & Friends is doing a segment with my Military Wife Workout DVD, and if you participate, you get one for free after the show!(Get more info on the 30 minute multitasking toning and cardio workout at http://www.nikkifitness.com/dvd-military-wife-workout.php)

If you are ceelbrating Mil Spouse Day and Mother’s Day this weekend, but can’t join me in NYC, here is a Fit Minute workout you can try to put your health first while being pampered this weekend (even if just for a few minutes).

I recently did a prenatal workout from my (Baby Bootie Camp DVD i shot with my baby) on a NYC show called The Couch. Here is a link to the video so you can try this move. It is save for any trimester (works abs when you can lay on your back anymore), works your back, arms, balance, core, chest and more. Its also a great move to include in your every day workout if you are not with-child. It supports good posture, and tones your back and abdominal muscles. I do it every week.


link: http://newyork.cbslocal.com/videoautoStart=true&topVideoCatNo=default&clipId=8718434
Happy Mil Spouse and Mother’s Day, see you Friday in NYC or on Fox & Friends at 8:20am eastern, and fit in your fitness! – Nikki

NikkiFitness, Nicole Glor, is 35-year-old fitness expert, author of The Slimnastics Workout, 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 including the New York Times, Fox & Friends, GMA Health, Shape, Self, Fitness, and Women’s Health, and she appears weekly on national TV. She is also an AFAA certified NYC personal trainer, group fitness instructor at Crunch in Manhattan, and a 200hr RYT YogaFit/Yoga Alliance trained yoga instructor. Her “Slimnastics” workouts focus on multitasking toning and plyomentric cardio intervals (HIIT- High Intensity Interval Training) 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!

NikkiFitness, Nicole Glor, is 35-year-old fitness expert, author of The Slimnastics Workout, 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 including the New York Times, Fox & Friends, GMA Health, Shape, Self, Fitness, and Women’s Health, and she appears weekly on national TV. She is also an AFAA certified NYC personal trainer, group fitness instructor at Crunch in Manhattan, and a 200hr RYT YogaFit/Yoga Alliance trained yoga instructor. Her “Slimnastics” workouts focus on multitasking toning and plyomentric cardio intervals (HIIT- High Intensity Interval Training) 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!

Don’t get an upper arm lift, lift with your upper arms!

(How to do a pull-up or chin-up)

A recent study shows that the plastic surgery procedure that is on the rise the most in the last decade is upper arm lifts. In 2012, more than 15,000 upper arm lifts were performed in the United States, up from 300 in 2000, according to the report from the American Society of Plastic Surgeons.

 

I say don’t try to fight flab with the knife, it’s expensive and risky, not to mention nerve-wracking to have surgery. Instead of getting an upper arm lift, lift with your upper arms!

A pull-up is probably the most challenging moves for my personal training clients to master, much more so than even the push-up. Pull-ups are a great way to work your biceps, lats, forearms and chest, but you need some equipment to help you lift your weight at first.

 

At the gym: You wouldn’t start doing biceps curls for the first time with 75lb barbells, you would start with 5 lbs, so my trainer tip is to find an assisted-pull up machine at the gym to start with less weight than what you weigh.  On the machine, you actually start with a lot of weight, then go down as you get stronger. I know this sounds counterintuitive, but the weight you put on the machine is actually balancing your weight, so you can lift yourself. (So if you weight 100 lbs, and you put 75 lbs on the machine, you are really only lifting 25lbs.)

 

-Find a weight where you can lift yourself 8 times. Do it 3 times a week until you can lift yourself 12 times or more, then put less weight on the machine so you are lifting more of yourself.

-Keep doing the cycle each week until you can lift yourself 12 times, then adjust. You can play with the grips so you can do it with hands facing you or hands facing away.

-Once you get down to only having to put about 25 lbs on the machine, you are ready to try to pull yourself up

 

At Home/Outside: you can buy a pull-up bar on sites like Amazon that hooks over your doorways. If you life near a playground, you can also do this there (pictured). Start just hanging at the bottom of the bar with your arms extended. Play with doing it while your hands face you and facing away.

 

-Hang for 10 seconds at a time in 3 sets. When you can do that, get up to the top of the bar with your chin above it and arms bent.

-Hang above the bar in 10 second intervals before lowering down. Do 3 sets for a week or more until you can do it completely.

-Do a reverse pull up by starting at the top of the bar with your chin over it, and slowly lower yourself down with control. Get off the bar, and use a step or ladder to boost yourself back to the top. Repeat this 10 times for 3 sets for a few days/weeks  until you can do it more easily. 

-Finally, jump up to the bar with your hands wrapped around it, either hands facing away or towards you, whichever way you felt strongest as you practiced, and lift yourself half way up. Do this a a few times each workout until you grunt and groan and get all the way over!

 

Then start doing 10 at a time for 3 sets a day and work your toned, tank top-ready arms this way each time you do a muscle workout…Showoff!

5 Fitness Tips To Get You Back On Track

  by Nicole Glor written for Know More TV

Has it been eons since you last worked out? Does the mere thought of hitting the gym make you break into a cold sweat? Good news: It’s never too late to get your body back into the swing of a regular fitness routine–or even get started! When I returned to the gym three months after having my baby, my lungs were on fire. I couldn’t even tell if my legs were getting tired since I was breathing so heavily–and I’m a personal trainer! Instead of pacing myself accordingly, I was overly-anxious to get back to the fitness level I was at the year before. Lesson learned: Rather than jumping into your workout regimen whole hog, consider yourself an athlete-in-training to attain your fitness goals. Here are some tips from my book The Slimnastics Workout on how to be smart about getting into shape:

Get a trial gym membership. This will give you some free sessions with a trainer. She can show you how to use all of the machines so you don’t end up flying off the treadmill or wrenching your back on a piece of equipment that you don’t know how to use. If solo workouts are more your style, check out a few trainers on YouTube to see which one clicks for you, then invest in a few of their DVDs. Workouts that are ideal for those just starting out or getting back into the swing: Walking,  gentle yoga, and toning. Make sure you find out what equipment you’ll need, which always includes supportive sneakers, and possibly a mat, and free weights.

Schedule your workouts. Put morning workouts on your calendar. Factoring workouts into your daily schedule is one of the keys for sticking to a program.

Plan your workout wardrobe.  Lay out or pack your workout clothes the night before (think head-to-toe: workout bra, comfy undies, top, bottom, socks, sneakers, and any outer layers you might need.)  If  you work out first thing, you can just throw on deodorant, and slip into your workout attire. If you’re heading to the gym at lunch or after work, then just grab your bag with everything ready to go. Not having to stress about what to wear will up your chances of you moving your body!

Alternate your workouts. I recommend changing off between 3 types of workouts: A muscle workout with weights on day 1; cardio-centric workout day 2; gentle yoga on day 3 (to help stretch your hard-working muscles). Each day you can add a few minutes or a few pounds of resistance.

Always warm up your muscles. If you’re working out at a gym, walk on the treadmill for 5 minutes to warm up, and then work out on “selectorized equipment”—machines that isolate one muscle group. Put the machines on the lowest or second-lowest weight, so you don’t stress your muscles or feel uber sore later. If you’re at home, warm up by doing one move at a time: bicep curls, tricep presses, shoulder lifts, kneeling push-ups or push-ups against the wall, upper back reverse flys, squats, and lunges. Start by doing 15 minutes a day and when you’re stronger you can incorporate multiple muscles and cardio intervals in the same workout. And of course, be sure to create create a music playlist that’s fast and fun to keep you motivated.

 

Fitness Expert Nicole Glor is author of The Slimnastics Workout and the star of 8 fitness DVDs, including Hard Core Abs, Fit Travel Workout, Booty Camp, Red Carpet Runway Workout, Military Wife Workout, Baby Bootie Camp, and the Beach Bride Destination Wedding Workout (available on Amazon). Nikki’s workouts have been featured in over 100 national media outlets and she appears weekly on national TV. She is also an AFAA certified NYC personal trainer, group fitness instructor at Crunch in Manhattan, and a 200hr RYT YogaFit/Yoga Alliance trained yoga instructor. Her “Slimnastics” workouts focus on multitasking toning and plyomentric cardio intervals (HIIT- High Intensity Interval Training) to cut workout time in half and boost metabolism. Get her newsletters, music playlists, video demos and DVDs at www.nikkifitness.com and search for “NikkiFitness” on Facebook and Twitter!

 

How To Take Your Run From Indoors to Outdoors

Apr 8, 2013  by Nicole Glor written for Know More TV

Womanrunningonpavement

If you’ve been busting your butt on the treadmill over the last few months and need a change of scenery, it’s time to head outdoors and hit the pavement running! Here are a few tips that’ll prep you for the differences and help ease the transition.

Related: Running vs. Walking…What’s Best For Losing Those Pounds?

Upgrade your running shoes. You don’t want to run on a road in worn out shoes and end up hurting from shin splintsUpgrade your shoes by going to a store where they watch you run. One of my favorites is Fleet Feet. I first discovered them at their Syracuse location and still go back on my trips from NYC. They just suited me up in the new Boost shoe by Adidas. My run feels lighter, which is critical when going from the treadmill to tougher outdoor routes where you deal with different types of terrain and weather patterns.

Train first. Because jogging outdoors is generally more intense than the belt assisted forward motion of the treadmill, you need to train your body to adapt. Instead of jogging 6 miles per hour at an incline of zero, you should reduce your speed and increase your incline. When you bring your speed down to 5.5 and run with an incline of 2-3, it will simulate running outdoors where you’re the one who pushes the ground away under your feet, not the machine.

Focus on hills. Try doing a treadmill routine where you start at an incline of 2, then do 30-60 second intervals where you up the incline to 8-10. This will simulate the challenge of finding hills on your running route outside.

Mix up your routine. Change your run each day or week so you don’t get bored. Keep it fresh by trying different routes and alternating between interval training and steady speed runs. You might also want to find a local park where you can use benches for running lunges, push-ups, triceps dips, etc. Using your other muscles will tone your body into beach form and simulate a gym session, DVD, or fitness class. For an obstacle course type running routine with cross-training muscle moves, visit my blog “Put some fun in your run.”

Stretch. Stretch after your workout to keep injury free. Check out my 5-minute quick stretch videohere.

Nicole Glor is a fitness expert based in NYC, author of The Slimnastics Workout, and the star of 8 fitness DVDs. You can search for “NikkiFitness” on Facebook and Twitter.