Gratitude Yoga Flow (Also tones Wings, Thighs and 6 Pack!)

 

Keep the Thanksgiving gratitude flowing with this souped-up yoga flow that tones your wings, thighs and 6-pack too. (Get the FULL workout from my Slimnastics book and DVD – you can do it anywhere holiday travel takes you!)

Watch the flow in real time from my Fox & Friends segment: http://www.nikkifitness.com/tv-reel.php

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Focus-Taking a moment to breathe deeply will allow you to focus on thankfulness, one breath with one movement, inhaling gratitude, exhaling a smile. Do a few sun salutations for a warm up, then follow this flow 5-8 times per leg, alternating each side. While in warrior III, focus on gratitude for strong legs, in chaturanga, focus on gratitude for arms that work and can hold you up, engage your abs to lift hips into down dog. In down dog, remember that if the world turns upside down, it offers contrast and another view. Down dog is also anti-aging and works your upper back while perfecting your posture. Give thanks for your age, and all you’ve learned. Your good health and all the loving people who have come into your life.

The combo gratitude flow:

It’s a warrior 3 booty boost (do virabadrasana III as shown standing on your left leg, then bend your standing leg and lower until your hands reach the floor)

allow your right foot to touch down into a lunge, then step the left foot back into plank, engaging the abs. Lower down and do a triceps push-up without touching the floor with your chest (chaturanga)…

into down dog (Adho mukha svanasana).

Put it all together and you work arms, chest, abs, upper back, quads and booty.

The flow can help you feel gratitude toward the strength of your own body. Any time you bring awareness to where you’re tight and can release it, you feel grateful.
Be still, calm and present while soaking in the benefits of your practice. It’s a great place to express gratitude and even connect with and feel gratitude for the people and things you have around you.

Namaste and Happy Thanksgiving!

Pre-​​Thanksgiving Improve the Move: Squats

Want to work your glutes, quads and thighs with squats- your favorite leg move –  before Thanksgiving?

With my Improve the Move makeover, I’ll even add in a six pack and great “wings”  for the football games! Here’s how — take your favorite old-​​school,  like the squat a and give it a fitness makeover by adding multitasking muscle moves that work your whole body at the same time!

You  can create a Squat Twist Curl for added abs and biceps…

…or a Stationary Squat Kickback move to add triceps.

How about slimming the fat over the new muscles you tone with your squats?Try Cardio Corkscrews – jumping revolving squats that use plyometrics to get your heart rate up!

Repeat each move for 30 seconds x 3 sets for a combo your legs won’t let you forget.

Improve the Move along with me by watching this free video demo that KnowMore.TV asked me to shoot.

Squats- Improve the Move video: http://knowmore.tv/food-fitness/how-to-make-those-squats-really-count/

If you’re traveling for the holiday and want a whole 30 minute cardio/sculpt workout with no equipment, check out my Fit Travel Workout DVD at www.nikkifitness.com

Fitness, fit it in this holiday! 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 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

5 Inferno-Level Calorie-Burning Workouts

Everyone likes to save time and look good. But during the fall and winter holidays, we are all pressed for time between parties, shopping, entertaining and work. This, more than any other time of year, is when clients ask me, “What workout will burn the most calories fast?”

 

I’ve created a list of the five biggest calorie-burning workouts, but I won’t tell you exactly how many calories you will burn in each. Calories burned depends on your current fitness level, how much you weigh, the speed you go at, and the size weights you use. If you are having an “off” day, you might burn significantly less calories because you are not putting forth the same effort as your good days.  To really monitor your calories, get a calorie tracker like Fitbit, MyFitnessPal, and my favorite, the BodyMedia Arm Band. If you work really hard, you can burn upwards of 600-1,000 calories a session.

 

I am a yogi and have enjoyed a Pilates class or two in my time, but those workouts are not where the biggest calorie burn lies. It can be found in the following five workouts, on a machine, in a class, outside, at home or on the road. Besides your calorie tracker reading, you will know they are burning more calories than what you are doing now by the amount you sweat, how out of breath you get, and how sore you are afterwards. These workouts are HARD WORK and they all feature cardio intervals that use your body weight to melt fat and tone muscle.

 

You’ll love to hate them, and love your body afterwards.

 

 

1) On a machine: For 30 years the StairMaster has been the toughest machine workout at the gym. You would have to run at 7 miles per hour on a treadmill for a full hour to get the same calorie burn as 1mph on the StairMaster in the same duration. I recommend a shorter workout, spending about 20 minutes on the machine, utilizing the interval setting for hard work, then active recovery. After that, you can stretch and get on with your day. It’s a great booty-boost and core workout with big calorie burn. If you have more time, do 10 minute intervals on the steps, then add in multitasking functional workouts with weights for a total body blast. The best part? Stairmaster now has an at-home version that’s shorter, quiet, and portable! It’s called the SM3.

 

http://stairmaster.com/homefitness/home-fitness/stepmill-3.html

 

 

2) At a Gym Class: CrossFit/UXF at NYSC/BSC/WSC/PSC, Orange Theory Fitness

 

These small group trainings feel like practice for an athletic sport or a training course for natural disasters/the end of the world. If you can make it through these classes, you can probably make it out of a catastrophic event. Even the locations look different than your average gym with TV monitors, green turf, obstacle courses and more. Calorie burn? No problem. The warm-up to these small group trainings is as intense as most fitness class workouts. Plyometric jumping moves, TRX body weight exercises, obstacle courses, coupled with rowing, running, weights, push-ups, tire rolls, box jumps, and competition with yourself (not just others) makes the difference. You keep track of your heart rate or reps and as the sets continue, you try to top your best effort from the set before. You’ll sweat, you’ll cry, you’ll be an athlete.

 

www.CrossFit.com

http://www.mysportsclubs.com/programs_and_services/uxf.htm

www.orangetheoryfitness.com/

 

 

3)Outside: Bootcamps/Tough Mudder

Speaking of disaster preparedness, crawling on your belly through mud, leaping over haystacks, scaling walls,  and wading through water will make you forget you are working out. The calories tick away without you noticing them or the clock when you get your friends and go outside for some down-and-dirty fun. Check out the newest mud runs in your area, and train for them in a local boot camp. Between burpees, sprints and long-held planks, you’ll hurt too good to notice that your body flab turned to fab.

 

 

4) At home on TV: P90X/Insanity/TurboFire DVDs

P90X works one muscle group in a session, so if you have time to work out most days each week, this will burn and chisel everything. If you are in good shape and don’t have 6 days to focus on one body part, Insanity adds plyometrics to get you a full-body workout and leave you gasping for air before you get ten minutes in. Guys and girls love these videos,  just be sure to listen to your body and back off if you need to. Turbofire is more aerobic and kickboxing centric, with lots of plyometric jumps and “fire drills” to fire up your metabolism. Times of each workout vary, and you get several DVDs with each box set. Get ready to see changes in your body and energy level when doing these routines!

www.beachbody.com

 

 

5) On the road: My Fit Travel Workout DVD! If you have only 30-minutes and no equipment, but want to burn off the bad stuff that travel throws at you, this routine, with scenic video segments shot around the world, will give your body a full workout while your mind gets a vacation. Plyometric cardio intervals with body-weight exercises blast fat and leave you sleeping like a baby, weather in a hotel or your grandmom’s couch for Thanksgiving.

www.nikkifitness.com

 

Trainer tip: if you are recovering from an injury or just starting out a workout routine, you can’t aim for the biggest calorie burn workouts because you’ll risk injury, fainting, throwing up, or worse. Getting tough takes time. The more you work at it, the more calories you will burn.

 

I saw a great quote once that said “Working out first makes you feel like dying, then you feel reborn!” Calorie burn is just an added benefit to looking good and feeling more alive than ever.

 

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

A Month-Worth of Slimnastics Fitness Mantras to Keep You Motivated!

For more inspiration, check out The Slimnastics Workout book by Nikki! For a #mantraoftheday every day of the year, follow me on twitter @NikkiFitness 

My Favorite Month- long Mantras:

1-Work out because you can (and for all those who cannot because of injuries/disabilities/life limitations).

 

2-If you look great at the end of your workout, you didn’t do it right!

 

3-Forget skinny, train to be a fit bad-ass!

 

4-Working out: first you feel like dying, then you feel reborn.

 

5-You are one workout away from a great mood!

 

6-If you worked out when you first thought of it, you’d be done by now!

 

7-Sweat is fat crying! The towel is your tissue.

 

8-Work out because your life depends on it!

 

9-“If it burns, it doesn’t mean you’re gonna die. Get up and TRY” – Pink song

 

10-“I wish I didn’t work out today” – said no one ever.

 

11-Surround yourself with positive people.  You are the average of the 5 people you hang out with the most.

 

12-Do something toward your goal every day. A year from now you’ll see what 365 somethings can do.

 

13-To change your life you need to change your priorities.

 

14-Don’t stop when you’re tired. Stop when you’re done.

 

15-You can have results or excuses. Not both.

 

16-Be a champion!

 

17-Sitting is the new smoking and strong is the new skinny.

 

18-We are what we repeatedly do. Excellence is a habit.

 

19-The only person you should try to be better than is the person you were yesterday.

 

20-Be and athlete. Any size, age, gender… Decide and become!

 

21-Do something out of your comfort zone.

 

22-Most obstales melt away when we make up our minds to walk through them.

 

23-Eat well, move daily, hydrate often, sleep lots, love your body.

 

24-Every accomplishment starts with the decision to TRY.

 

25-Think I’m crazy for working out? You’d see crazy if I didn’t. Cardio = Attitude Adjustment!

 

26-It’s easier to work out hard than it is to look in the mirror and not like what you see.

 

27- Show up for yourself and remember who you are.

 

28- Work out like no one is watching.

 

29-Today is the perfect day to be who you were always meant to be.

 

30-Fitness is throwing out your spanks.

 

31-Ask yourself what makes you come alive – then go do it!
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