No-Equipment Fit Travel Workout For Thanksgiving!

Pack this list, or my Fit Travel Workout DVD (Amazon or NikkiFitness App from iTunes) for a full-body cardio and toning workout you can do anywhere the holidays take you!

 

Photos go with the cardio intervals…

 

One Leg Squat with outer thigh lift

20 Down Dog push-ups for shoulders

Crunches with “thigh master” inner thighs

 

Plyometric kick lunges (60 sec cardio)

plyo power 1 plyo power 2

 

20 push-ups

20 Biceps curls with band/tube

50 triceps dips off a step

 

Jumping in-out pile squats (60 sec cardio)

tampliesquat

Supermans with arms in a T (upper and lower back)
60 sec side planks (30 sec on each side)
AB Roll Ups with a jump (6- sec cardio)
roll up 1roll up 3middleroll up 4 top
One Leg Squat with outer thigh lift
20 Down Dog push-ups
Crunches with thigh master inner thighs

Mountain climbers (60 sec cardio)

Picture 40

20 push-ups (That makes 100 total!!)

20 Biceps curls with band/tube

50 triceps dips off a step

 

Side Kick with Plie (60 sec cardio)

side kick L

 

Supermans with arms in a T (upper and lower back)
60 sec side planks (30 on each side)

Lunge and leap (60 sec cardio)

CARDIO LUNG TO TOUCH mex L CARDIO LUNG TO TOUCH up mex CARDIO LUNG TO TOUCH mex r

 

One Leg Squat with outer thigh lift

20 down dog push-ups

Crunches with thigh master inner thighs

 

Jumping scissor lunges (60 sec cardio)

jumping lnges L jumping lnges up jumping lnges r

 

20 Biceps curls with band/tube
50 triceps dips off a step

Two Jacks to Burpees  (60 sec cardio)

Squat thrust 1

squat thrust 2

squat thrust 3

 

Supermans with arms in a T (upper and lower back)
60 sec side planks (30 on each side)

 

Fitness – fit it in this holiday! NikkiFitness.com

Noom Coach: Carrying the Commitment Wherever You Go

Ever tried to lose weight but found that it was difficult to carry through with your regimen and diet commitments when nobody else was around? Don’t worry, you’re not alone. Many people trying to lose or maintain their weight go through the same, unable to motivate themselves and continue their workouts. Luckily, your phone can help you through these problems.

Gaming Realms, owners of Pocket Fruity, have noted that “There were an estimated 1 billion Smartphone users at the end of 2012, representing 17% of total mobile users.” With so much attention being put on the mobile market now, everyone is starting to take the industry more seriously. Doctors in the UK are even said to begin prescribing health and fitness apps  to patients who want to lose weight and monitor health conditions.

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It would be no surprise should Noom Coach end up on the prescription pads of some of these doctors, as the app truly has something for everything. No matter what your concern or what workout style you’ve been tasked to follow, Noom has you covered.

In many ways, Noom Coach is like a personal trainer of sorts, able to give you recommendations on what articles to read to be well-informed, monitor your weight loss through state-of-the-art technology which includes pedometers, gyroscopes, and even meal planners. Users can log their meals in the app and watch as it calculates how many calories you’ve just ingested. The app is global too, so you can have access to the food databases of other Noom users too.

The app also ensures that you stay motivated, especially in the early the mornings, as there are various health-related articles that users of the app can peruse. Every action accomplished in Noom also rewards the user with experience points, which they can use to level up.

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NYC Fitness Expert Reviews New Equinox Spin Offering: “The Pursuit”

NikkiFitness Faves: NYC Class Review of Equinox’s THE PURSUiT Spin/ Class.

I work in fitness, and I love it so much, that sampling the city’s hottest boutique classes has become a hobby.

And, different from other bloggers out there who write about taking classes, I am actually certified in group fitness/yoga/personal training, and have been teaching and training for over 15 years. I know what works, what doesn’t, what’s dangerous, and what’s a gimmick.

Ratings- “Boost”: what was great and different/”Sweat”: how tough of a workout/”Safety”: what I don’t love/ “Fun Factor”: was it as much fun as a night out?

1=lowest 10=highest rating (60= perfect 10s)

 Screen Shot 2014-11-15 at 5.56.36 PM

Equinox’s The Pursuit new spin class (SoHo preview #EqxPursuit, and multiple locations launching soon) TOTAL 45!  (My second highest rating after Flywheel and just more than Chaise Fitness)

This is a long review, because a lot happens in this class. Thank goodness. If I was reviewing 95% of most spin classes in America it would only take a few sentence.

The Look: 7 – It’s a typical Equinox with large spa-like fitness luxury. The Pursuit class I tried included orange glow bracelets that matched the branding of the new class. The Spin studio has a stage and large screen in behind the instructor that shows many different measurement graphics and also techno-inspired lighting to rev up your ride. The bikes are not on stadium platforms, just a flat room.

The Boost Factor: – I think normal spin classes are too boring and the lack of measurement and comparison/instruction about how fast you should be going with how much resistance. Lack of measurement makes it either too easy, or you are unsure how to to allocate your output so you work hard, yet have enough left over for that last 10 minutes. Soul Cycle amused me for its party atmosphere, but the “quarter turn right” and “race” instructions leave a lot to guesswork. So I loved Flywheel when I first tried it because of all the metrics, the TorqueBoard/App where you compete with yourself and others and how you work hard but still have some juice for the last push, yet the class is fun and flies by! (See my review of that class). You use the bike computers less in the Pursuit class than in Flywheel, but there are about 4 different ways to motivate and compete in this class, which makes it fun, challenging and keeps your mind (sort of) off of your tired body. I do wish the instructor had mentioned the bike computer a little more, like “You should aim for this power number now”, or “Race at this level of RPMs.”

The Sweat Factor: 9 – I rarely have sweat-shinny arms/face/chest/neck during even boot-camp classes, but I was definitely soaked in this class. There were times when I had to back off to really catch my breath during the races because you want to push so hard the whole time. (A good thing).

The Safety Factor: 8 –There are no weights for arm toning, which many say make for a safer spin class, however I don’t think safety is really that much at risk when your legs pedal lightly. I actually enjoy them for a little more of a full-body workout. Either way, this class only felt slightly unsafe in the shoe – because I am used to locking rental spin shoes into the bike pedals. They offer clip-in only if you own your own spin shoes. I used regular sneakers like many of the participants, and a few times I felt like in 3rd position, my right foot might come lose.

Sore Factor: 4– I was not so much sore in my quads as I just felt that they were tired the next day. There was not a lot of instruction on how to engage your backside in 3rd position, so I feel like I did less than in Flywheel. It’s more about cardio and burning calories. People who spin less than once a week might feel quad soreness.

Fun Factor: 9 –  This preview class was supposed to start at 7:15pm but we sat around and entered the bike room at 7:40, and didn’t start class until 7:50 so that was very annoying, especially if you have to travel and deal with childcare. However, the fun of the class made up for this scheduling snafu. There were three different phases to class, and this is what makes it so different and great. First, you see your spin wheel with the number of your bike on the screen, the spokes around it grow thicker and spin faster the harder you work, either from adding more resistance, increasing RPMs or both. When you start the first race, your wheel climbs up the screen depending on how hard you are working, and you see where everyone else is as well. Then you have 3 timed races against yourself (but also kind of against others), each time being notified by your wheel turning blue if you are on track to beat your first time. After the third race, the screen changes and tells you the top 8 men and the top 8 women in class so far.

Between each of the 10-minute races there is ample time to recover and hydrate.

The second 10-minute race brings a music genre change and divides the class in half randomly. Your bike number drops into a pyramid every time you reach a quarter mile, so the first to get one or more pyramids in a certain amount of time causes an avalanche and wins after three races. This was the least fun part but still interesting and different. They show the top 8 men and women again, so you try hard even if you are not a team person, because you want to move from 8-6 for example.

The last 10-minute section of class divides the class from left to right in 3 different teams, and you watch an outlined race course to see which teams take the lead and when. There are three separate races and the best time and power effort wins. This brings a little more camaraderie because you know who your teammates are and you still work hard because you want to rise up that tip 8 list by the end of class. The good (or bad part depending on how much you want to be guided) is that you can sit, or go into 3rd position at any time in class, lighten the resistance and race or increase and go with the beat during probably 70% of class. I prefer a little more guidance so we are all on the same race, but others might like this freedom. Bottom line, the class flies by, ends with a nice stretch and uses more than one water bottle to make it through. No one coasts.

 

Fitness – fit it in your week with cross-training and fun class visits!

Nikki is a hard-core class fitness instructor, celebrity personal trainer, yoga teacher, TV Fitness personality, creator of 11 DVDs and author of the Slimnastics Workout. Follow her on FB, Insta + Twitter: @NikkiFitness or www.nikkifitness.com

NYC Fitness Expert Goes Boutique Bouncing: Chaise Fitness

NikkiFitness Faves: NYC Boutique Class Review of Chaise Fitness

I work in fitness, and I love it so much, that sampling the city’s hottest boutique classes has become a hobby.

And, different from other bloggers out there who write about taking classes, I am actually certified in group fitness/yoga/personal training, and have been teaching and training for over 15 years. I know what works, what doesn’t, what’s dangerous, and what’s a gimmick.

Ratings- “Boost”: what was great and different/”Sweat”: how tough of a workout/”Safety”: what I don’t love/ “Fun Factor”: was it as much fun as a night out?

1=lowest 10=highest rating (60= perfect 10s)

Screen Shot 2014-11-10 at 5.59.16 PM Screen Shot 2014-11-10 at 5.59.22 PM

Chaise Fitness, Cardio Chair Class (92nd St y, multiple locations) TOTAL 43!  (My second highest rating after Flywheel and one more than Barry’s BootCamp.)

The Look: 7 – Cute front desk and locker area, small rectangle fully-mirrored studio with colored lights (reminded me of a mini Barry’s Boot Camp studio with all the lighting, mirrors and long shape), one chair/chaise per person (think a hybrid Pilates reformer machine) with bands hanging from the ceiling at each station.  Bright, fresh and intimate. One of the smaller boutiques I have been to, but enough room to get the class done and have fun.

The Boost Factor: 9- I think Pilates are too easy, so I loved this class. It’s as if Pilates reformer and HIIT cardio class had a baby! The tubing/bands provide different levels of resistance for arm toning even during the cardio intervals. The instructor used the “chairs” in so many creative ways, from balancing on your arms and pulling your hips to the sky in a pike, to leaning on them for inclined mountain climbers, and stretching on them sideways, each move was a surprise!

The Sweat Factor: 8 – It was a good hour-long workout full of arm, leg, ab toning and cardio. The only thing you don’t work is your biceps. It’s a good amount of pulling town from the ceiling, so your lats get a lot of work, which is new for most group fitness classes. Usually, to work that those “pull-up” muscles, you need a machine or the strength to hang from a bar and do a full pull-up. This could help you work up to that.

The Safety Factor: 7 – The warmup was a little too hard. My quads and triceps killed at first, and that was the most work they did the entire class. They should instruct everyone to warm up with the least resistance on the bands (you only change it by unwrapping or double wrapping around the pole on the ceiling so it isn’t that clear what level you should be at at first, and I had too much resistance from that last person who was at that station). The instructor didn’t stretch the triceps or the calves at the end, which is a mistake, because those areas get a lot of work.

Sore Factor: 4– I was mostly sore in my upper back, a little in the pecs and lats. People who don’t work out every day would likely have sore triceps, shoulders, quads and abs.

Fun Factor: 8 – Fun and hard with great music and ways to increase the resistance with the bands and the chair foot bar. I would recommend this to everyone. They also have other class that focus on more traditional pilates, or more muscle toning without the cardio, so you can mix it up.

 

Fitness – fit it in your week with cross-training and fun class visits!

Nikki is a hard-core class fitness instructor, celebrity personal trainer, yoga teacher, TV Fitness personality, creator of 11 DVDs and author of the Slimnastics Workout. Follow her on FB, Insta + Twitter: @NikkiFitness or www.nikkifitness.com