Fitness Habits to Kick for a Kick-Butt Workout

I see lots of no-nos around the gym and hear about them with my personal training clients and twitter followers. Sometime, you don’t realize you might be getting in your own way. Reach your fitness goals faster by ditching these not-so-good moves:

1-My biggest thing- if you can read, your workout isn’t hard enough. Ditch that magazine or book and sweat like crazy to your favorite tunes. If you love a story, get an audiobook. If you are on an elliptical and read a whole “People” magazine, you are wasting your workout time. Don’t dilly dally. Kill it. Sweat is fat crying. Work “Harder, better, faster, stronger” – my favorite fitness song chorus.

2-Shorter and more intense. People looking to lose weight or maintain a fitness routine sometimes rely on long runs/bikes/eliptical machines at a  steady state. Cardio is great but you’ll burn more if you add intense intervals and shorten your time. Better yet, multitask your cardio workouts but doing plyometrics, cardio sculpt classes and videos, and do weight training circuits with your cardio.

3-Get off the weight machines. Why sit still doing biceps curls, then move to another machine and sit while you do a shoulder press? Then move to laying down to curl your hamstrings? Weighted “selectoralized equipment” is good if you are injured and can’t use one part of your body, or a beginner. Once you are fairly regular at working out, multitask and cut workout time in half by doing lunges and triceps presses, plie squats and shoulders, calf raises and biceps, bridges and bench presses, upper back with outer thighs. Do more functional fitness like UXF zones and CrossFit, and my DVDs at home.

4-Cycle through SOUL. Lots of people use ride/cycle/spin classes as their only workout several times a week. Get off the bike classes. If all you do it spin you are setting your body up for problems.The spinning positioning makes you hunch over and the pedaling works your quads way more than your other leg muscles.  Once or twice a week is all you should do in a ride class. Add in running sprints, plyometrics, upper back strengtheners and other totally different workouts. SoulCycle in moderation!

5-Two is better than one. Classes push you harder when you don’t want to be the only one to give up on those burpees. A partner gets you going on days you normally might not want to work out – if you have a workout date planned you might not ditch it and let someone else down. Fitness videos at home allow someone else to take over (the instructor) and push you when you might not feel the motivation to work as hard as you can.

6 – Stairway to heaven does not include handrails. If you are too tired to do the StairMaster with your legs, don’t put half your weight on the railings and shove your shoulderblades up to your ears just to take the weight off of your screaming legs. While it is good to hold on to the StairMaster handles for balance, hold them gently. Simply rest your hands on them. If you are at your limit, jump off and do some arm weights or a different workout for a few minute, then jump back on. This is a HARD machine that will give you a great booty boost, but bad form will waste time, mess with your upper back, and make others look at you funny.

 7- Sportsdrinks. Unless you are a pro athlete or a marathoner, why are you adding calories when water has zero? Enough said.

8- No Yoga?! Yoga can change your life, from mind, body and soul. If you have time to watch a movie you can do yoga asanas (poses). If you’ve never tried it, hire someone for a private session your first few times so they can really help your alignment and tailor to your strengths, weaknesses and past injuries. Then move on to beginner classes and videos. You don’t need to meditate and say “Ohm” if you don’t feel it, but “down dog” feels amazing on your back and legs, while fixing your posture. You’ll sweat, tone, de-stress and and leave the mat feeling great the whole day once you learn how to really breathe.
9- “I only do Pilates.” These workouts serve a purpose and are good to cross-train with,   but for the love of fitness, work harder than that.
10- “I hate my workout.” There are so many crazy classes and methods out there, from Barre to Flywheel, Gymnastics classes to Mud Runs, you have no excuse to be doing a workout you hate. Try everything once until you find a few workouts that make fitness FUN!
Fitness – fit it in! 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 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 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

Improve the Move: Planks!

Love planks because they work your arms, chest and abs?

What if you could improve your favorite move? Check out my newest video with KnowMore.TV where I show you how to ALSO work your obliques with Hip Dips and Hip Taps,  and the upper back with Plank Rows.

Free Video Demo Here http://knowmore.tv/food-fitness/improve-the-move-plank/

Fitness – fit it in! Nikki

Improve the Move: Lunges!

Are lunges your favorite move?

You can IMPROVE THE MOVE by changing the single leg front lung to alternating leg back lunges (more glute and balance emphasis) with a weighted biceps curl!

Then do elevator lunges with a shoulder press using weights.

Finally, get your cardio kicked with jumping scissor lunges.

Watch my alignment cues and see the full moves here with a free VIDEO demo I did for KnowMore.TV!  http://bcove.me/0zvpz9jd

Fitness – fit it in! 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 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 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

Fall NikkiFitness Faves: Product Review for a Better You

Each season I try the hottest new products to review. Some not so good, some fantastic. Check out my top 5 items that made the cut for Fall 2013 NikkiFitness Faves!

 

1. StairMaster’s New At Home Machine – StepMill3

A Step Up From Treadmills: I am a huge running fan, and I also cross train with plyometrics and cardio sculpting class. I found a way to do both – at home when its raining or snowing, or just to cold to hit the trail or the gym. For nearly 30 years, the StairMaster StepMill has been called the toughest workout in the gym, but they never had a home-sized machine. Now, the new StepMill 3 is compact. It’s small footprint takes up less room than other cardio machines and moves easily on built-in wheels.

It’s gentle on your knees because it delivers the fat blasting and calorie burning workout of a treadmill but at a walking pace. I love that you can tone and sculpt your entire lower body and core while working your heart and lungs. The StepMill 3 is a cardiovascular and strength workout in one. They have over 25 workout combinations, heart rate censors, and progress trackers. You would have to run on a treadmill for an hour at a speed of 7 just to get the calorie burn of one hour at level 1 on the SM3. So I say, do a shorter workout that’s more efficient, use that extra time for shopping for the new jeans you’ll have to buy when you lose weight and boost your booty. Stars like Jada Pinkette Smith and Pamela Anderson rave about their StairMaster workouts and on twitter is always buzzing with funny photos and testaments of how people conquered the workout they love to hate each day.

You can save money if you have a room mate or are, say, a family of four. Don’t need to pay for gas to drive to the gym, a babysitter, and your membership never expires. Best of all, this won’t bang with each step like a treadmill, so my toddler can nap while I work out and the downstairs neighbors don’t hear a thing! $2,999

http://www.stairmaster.com/stepmill3

 

 

2. Three gym bags, one brand -Fitmark

Dashing Tote:  My old gym bag used to mix my snack bars with my sneakers and my shampoo with my wallet. When my water bottle got my iphone wet, I knew I needed a change. Fitmark bags look like department store fashion pieces outside, but inside they are an organizing dream. The dashing tote is fashionista on the outside, type-A on the inside. With a hot pink and brown outside (or black all over), and separate interior bag for shoes and laundry, plus a place for your water bottle — this little number will carry all your gear in 10 separate pockets to stay functional from gym, to work, to dinner. $169.99

http://www.brookstone.com/fitmark-dashing-tote-bag?bkiid=SubCategory_Fitness_Fitness_Accessories_Sports_Bags

Velocity Backpack: Backpacks are an even more comfortable way to organize your life, particularly when that includes gym shoes, clothes, a laptop, sunglasses, keys, etc. The streamlined Velocity offers pockets to separate everything, and they’re even labeled. It also features a sleek insulated liner pocket for your sports bottle. I love the bright red version that keeps you styling to work and ready to race, preps you for a fun overnight trip or to use as a diaper bag, keeping your hands free for the kids.  118.99

http://www.brookstone.com/fitmark-velocity-backpack?bkiid=SubCategory_Fitness_Fitness_Accessories_Sports_Bags

Messenger bag: So you might be a guy who wants to look good, and is type B. This messenger is hot, without any fuss for those of you who want to stuff your stuff without thinking. Not a lot of pockets, but a lot of attitude. 79.99

http://www.brookstone.com/fitmark-freestyle-messenger-bag?bkiid=SubCategory_Fitness_Fitness_Accessories_Sports_Bags

 

3. Instant cooling towel – Mission EduraCool

Cooling off is a snap with this hot product because the Mission EnduraCool™ Instant Cooling Towel is made from a fabric that instantly cools when soaked with water, wrung out, and then snapped in the air to activate the cooling properties. I recommend it to during competition to cool down your neck, head or other hot zones for hours, without feeling wet. And when the towel’s not wet, it wipes away water and sweat, so you can stay dry during training and competition.It even has UPF protection of 50, yet is chemical-free, is reusable and machine washable. $14.99 http://www.brookstone.com/enduracool-instant-cooling-towel-12×33?bkiid=SearchResults|CategoryProductList|843362p

 

4- Ballistic Phone Cases

My last iPhone died when it went into a swimming pool. The one before that fell into a glass of water. Clearly I have issues, but if you have them too, this case is for you. The Ballistic Hydra is a pocketable, waterproof and dustproof case for iPhone 5 surfaces that delivers maximum drop protection in a super slim form. It can be submerged in water up to seven feet and for up to thirty minutes. (So you can take a conference call while you do your laps! Just kidding.) It’s rugged high-impact protection is guaranteeing against falls up to 8 feet and even meets military-specs and is available in white, black and red. My toddler uses a Balistic case on my old iPhone 4, and he loves the kickstand that props it up so he can watch it without holding it when out in public and I need him to behave, or when in the car. It still works after being dropped, or sometimes “accidentally” thrown across the room. $80

AT&T Stores nationwide and www.goballisticcase.com

 

5. W8T Fit Resistance Workout Clothing

Created by a fitness instructor and fashionista to make ab crunches harder without holding weights, W8T Fit is clothing with weights built into the clothes with specially-designed pockets. All the styles move with a woman’s body, look slimming, and add resistance training to meet all your fitness goals. I love the arm bands to wear under long sleeves all day, so burn more calories during daily activities. I found the pants with weights to be a little droopy when you tried to get a touch workout or run in, but they work for outdoor hiking, and classes like yoga and Pilates. I love the sliming color blocking of the “thin tank” for $56.00. Pants are $64.00  and the one-pound wrist cuffs $42.00

https://www.w8fit.com