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#NikkiFitnessNews: Roundup of Fitness Studies this week!

 

 

 

11 Ways to Stop Overeating After Your Workout

TIME

If you’re always hungry after you exercise—regardless of whether you ate … But a 2014 Iowa State University study found that not all devices are …

 

   

Study: ‘Fat-shaming’ doesn’t help obese people lose weight

FOX31 Denver

But a new study out of the UK says one thing that doesn`t work to help people lose … “I have tried a whole variety of different diets and, again, exercise

 

 

Running While Drunk: Hilarious and Odd Study Says It’s Pretty Much the Same as Running Sober

Bustle

As Evelyn Parr at Australian Catholic University’s School of Exercise Science told Outside Online, “Athletes, if they are actually athletes, would have no …

 

Drink Soda? Take 12000 Steps

New York Times (blog)

But the risk drops substantially if those people get up and move around, even if they don’t formally exercise, two new studies found. Most of us have …

 

 

5 Unexpected Benefits of Exercise

Bustle

Exercise is often sought out when one wants to get slim or toned, but … One study found that exercisepromoted skill retention for 24 hours after and up …

 

Apple Watch could fare well, study finds

SiliconBeat

That’s because the survey found smartwatches were the second-most-desired wearable device behind fitness gadgets, and the Apple Watch will …

NikkiFitness Noise: Music Playlist Sept 2014

What I’m working out to and playing in classes lately!

 

Screen Shot 2014-08-15 at 12.05.40 PMFitness – fit it in! Nikki

#NikkiFitnessNoise
Nicole Glor is the founder and president of NikkiFItness and GT Media LLC. She is a 37-year-old fitness expert, author of The Slimnastics Workout, a freelance fitness writer, and the star of 10 fitness DVDs including the new 2014 Beach Ball Body Workout, the 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 “Slimnastics” exercises 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. Her “Improve the Move” workouts focus on multitasking toning and plyomentric cardio intervals (HIIT- High Intensity Interval Training) to cut workout time in half and boost metabolism. Nikki is an AFAA certified NYC personal (and celebrity) trainer, group fitness instructor at Crunch in Manhattan, and a 200hr RYT YogaFit/Yoga Alliance trained yoga instructor.She is also the “spokestrainer” for Huggies Little Movers and SilverSports antimicrobial fitness gear. Nikki got her start in fitness as a Syracuse University Cheerleader, where she graduated with a degree in Broadcast Journalism from the prestigious Newhouse School. Search for “NikkiFitness” on Facebook and Twitter, to get the free #movesoftheday and #mantrasoftheday. Her music playlists, video demos and DVDs can be found at  www.nikkifitness.com

 

The Early Bird Gets The Workout

 

(FOR MY FOX NEWS INTERVIEW ON THIS WITH SHEPARD SMITH, VISIT MY TV REEL PAGE)

There is a new study explaining that “waking up later makes it harder to keep a fitness routine.”

http://www.dailymail.co.uk/health/article-2648962/Why-night-owls-shun-exercise-Waking-late-makes-harder-fitness-regime.html#ixzz33laAyWXI

I couldn’t agree more, but there are things you can do to either turn into an Early Bird, or fit a workout into your Night Owl lifestyle.

First, some reasons why going to bed and waking up late are workout barriers:

1) People sit more if they are up late: at work, at restaurants, in front of the TV, at the theater, at a bar, at computer

2) If you wake up at 11am and plan to work out at noon, there are a lot of other distractions that happen at noon. Business meetings pop up, friends in town, a child needs you, errands to run, etc. NO ONE usually can  hijack your schedule if your workout is before 8am (except for the kids sometimes, but if you have kids, you are probably an early bird by now anyway). The post office is not open at 5:30am, neither is the grocery store, your office, or your friends.

3) Night Owls may be more prone to hangovers if out till 2am, and not feel good enough to work out. Even early birds like to party, but happy hour tends to get in your way less.

4) If you don’t set an alarm you feel more on lazy, vacation mode. You should set alarm, put it in your schedule, make a meeting with yourself.

5) If you are a night owl who can work out at 9pm, there may be less fun fitness offerings, like classes, available in your area.

 

How to get in more workouts and turn that Night Owl schedule into Early Bird Gets the Workout

1) Get motivated, something to look forward to like a great playlist or an audiobook, that you can only listen to, and hear what happens next, when you are out jogging for example.

2) Caffein – coffee, green tea, 5 hour energy, ginseng… there are options to put more bounce in your step and therefore, more calories burned.

3) Go to bed earlier… can’t sleep at 10pm? If you had a hard workout earlier that day you COULD. Workouts make you tired which helps you sleep earlier and more sound/quality sleep

4) Prepare: sleep in your workout clothes, put keys/ headphones, or the DVD by the bed. Throw on sneakers, brush teeth and go! Save time by cutting out steps. If you want to eat first, eat and have coffee asap.

5) Get a personal trainer or workout buddy that you have to meet. Make your playdate fun and try new classes and adventures! Do DVDs/downloads if it is too cold/rainy/snowy to go outside, or for fitness when you travel (Like my Fit Travel Workout DVD).

Fitness – fit it in, early OR late! Get more tips from my book, the Slimnastics Workout, daily mantras from following @NikkiFitness on twitter, or get my DVDs (www.nikkifitness.com) so you don’t have any excuses!

Screen Shot 2013-11-01 at 12.59.41 PMNikki

 

BIO

Nicole Glor is the founder and president of NikkiFItness and GT Media LLC. She is a 36-year-old fitness expert, author of The Slimnastics Workout, a freelance fitness writer, and the star of 10 fitness DVDs including the new 2014 Beach Ball Body Workout, the 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 “Slimnastics” exercises 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. Her “Improve the Move” workouts focus on multitasking toning and plyomentric cardio intervals (HIIT- High Intensity Interval Training) to cut workout time in half and boost metabolism. Nikki is an AFAA certified NYC personal (and celebrity) trainer, group fitness instructor at Crunch in Manhattan, and a 200hr RYT YogaFit/Yoga Alliance trained yoga instructor.She is also the “spokestrainer” for Huggies Little Movers and SilverSports antimicrobial fitness gear. Nikki got her start in fitness as a Syracuse University Cheerleader, where she graduated with a degree in Broadcast Journalism from the prestigious Newhouse School. Search for “NikkiFitness” on Facebook and Twitter, to get the free #movesoftheday and #mantrasoftheday. Her music playlists, video demos and DVDs can be found 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

Fitness & Food Change Together are Stronger than Apart


If you resolved to work out more in 2013, don’t let your sweat be in vain. One of the reasons people abandon their fitness resolutions is lack of results, and that generally happens when they think they are eating right, but aren’t. Changing your food habits will get you to your goals and keep fueling your workout motivation.

Check out my Fox & Friends food resolution segment here Fox & Friends Food Resolutions
and my tips below to make that sweat count more than your calories!

NikkiFitness FOOD Resolutions:

1. Think of food as a fuel, not as a gift. Passing on food that is high in fat and sugar, and take half the portion everyone else heaps onto their plate. If you go out to eat, you should pack up half food on your plate in a doggy bag.

2. Practice good habits when you eat out. If you have to be at a restaurant, identify the three healthiest things on the menu and pick between those.

3. Follow the food pyramid daily. Focus on whole grains, fruits, vegetables, lean protein and calcium, not sweets and fats. Also, take a daily multi-​​vitamin

4. Don’t eat any junk food lying around the office. Bring healthy, sweet or salty snacks to your desk, such as whole wheat crackers, almonds, grapes, or chocolate soy milk. Buy a slow cooker so that you can prepare a healthy meal in the mornings, and it’s ready for you when you get home (it’s like having a personal chef at home all day, and gives you that extra hour for exercise.)

5. Drink no more than two alcoholic beverages at parties and events (if necessary, cut extra drinks with spritzers) and have a snack before these events so you don’t attack the buffet line

Fitness — fit it in with good food choices this year! Nikki

15 Ways to Stick to Your Resolutions

By Nikki Glor

Do you fret that those holiday cookies are hanging on your thighs and the New Year’s cocktails blew up your gut like a balloon? By the time we ring in the New Year, many of us are feeling the effects of December indulgences. You had fun and now it is time to get down to the business of feeling good again.

Here are my top to get you through your resolution all the way to next December.
Fitness

1. Set goals that are realistic and specific. Come up with a time period that is challenging but not overwhelming and commit to a fitness regime for that month or 90 days or six months (or longer!). Next, set a goal to accomplish in that time frame. Write down your plan of action for every day, week, and so on. Start with a plan that you think you can accomplish or exceed. For example, walk for 30 minutes, and then run for 20 minutes. See how many times you have to stop and walk each time. Eventually, work up to running for 30 minutes.

2. Identify and eliminate your barriers to exercise and eating well. Make a plan to conquer and avoid those specific barriers. Take each barrier or excuse and write down ways you can solve the problem.

3. Put one sneaker in front of the other. Many of us waste too much time saying we need to work out but dread the process. Get dressed to work out and don’t think about the next step. If you take it one step at a time, before you know it you will finish the cool-down and feel amazing.

4. Make yourself an upbeat playlist or CD. You can dance around as you clean up at home. Or, you can find a hip-hop or African dance class at the gym, learn to belly dance at an adult education class or at the Y, or just plan a girls’ night out dancing.

5. Make active dates to see friends and family and do something that doesn’t involve eating and drinking. Walk through the park, go biking in summer, ice skate or cross country ski in winter, walk the mall, take a yoga or cardio class, or run on a treadmill right next to your friend.

6. Drive less and walk more. Take the stairs when possible and never go a day without some exercise.

7. Invest in a gym membership, if you don’t have one already, and use it. If you don’t have the money right now, buy an inexpensive workout DVD.

8. Weigh yourself every day or do something to remind yourself of your goals. Feel good about the choices you made yesterday.

9. Keep reading health and fitness columns online. Subscribe to weekly e-mailed fitness tips for regular inspiration, and subscribe to fitness magazines. Whether it’s a new and healthy dish you can make, news about a recent medical study, interesting moves to try at home, or another person’s story about how they reached their goals, any inspiration will help.

10. Pass this advice along. I saw a quote once that said “You are the average of the five people you hang out with the most.” So get your friends to subscribe to a fitness newsletter, find a partner to work out with and help you make healthy choices at a restaurant.
FOOD

1. Think of food as a fuel, not as a gift. Passing on food that is high in fat and sugar. Box up half the portion you are served — before you even take a bite. Make a plan ahead of time by checking the restaurant’s menu online or at least mapping out how you will get in plenty of good choices or if you can afford to splurge a little on that meal.

2. Practice good habits when you eat out. If you have to be at a restaurant, identify the three healthiest things on the menu and pick between those.

3. Follow the food pyramid daily. Focus on whole grains, fruits, vegetables, lean protein and calcium, not sweets and fats. Also, take a daily multi-vitamin

4. Don’t eat any junk food at the office. Bring healthy, sweet or salty snacks to your desk, such as whole wheat crackers, almonds, grapes, or chocolate soy milk. At home, use a slow cooker to prepare a healthy meal in the mornings that is ready for you when you get home (it’s like having a personal chef at home all day, and gives you that extra hour for exercise.)

5. Drink no more than two alcoholic beverages at parties and events. Instead, have a glass of water or seltzer in between cocktails. Have a snack before these events so you don’t attack the buffet line.

How will you stick to your fitness and food goals this year?

Burn 200 Calories in 2.5 Minutes!


By Nicole “NikkiFitness” Glor for Shape Magazine

If working out for 45 to 60 minutes a day takes too much time, cut back your gym session to less than three minutes—but be ready to sweat—a ton!

According to a new research from scientists at Colorado State University and the University of Colorado, two and a half minutes of intense exercise performed in 30-second intervals can burn an extra 200 calories by the end of the day.

In the study, men performed a half-minute sprint on a bike, then recovered with four minutes of easy pedaling and repeated this for a total of five times. The thing is, they really pushed it during those 30 seconds.

“The men in our study sprinted at 100 percent of their ability for each of the sprints,” says lead researcher Kyle Sevits. “This is why a four-minute active recovery was needed between each sprint.”

While the men performed all five sprints and recoveries in a row for a total of about 30 minutes, Sevits says men and women may see similar results by performing five 30-second sprints over the course of the day. He also says a bike isn’t the only way to go—any extremely intense exercise, such as running uphill on a treadmill or plyometrics like jumping lunges or burpees, would also work.

To be sure you’re giving your absolute max effort, Sevits recommends working with a personal trainer so you have someone there to make you take your effort to the highest level possible.

Sound too extreme? Try these other interval workouts:
Bob Harper’s 30-Minute Bikini Body Cardio Workout
3 Short Workouts for Weight Loss
Tabata: The 4-Minute Fat-Burning Workout

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 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.

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