The Blood Type Workout

A Workout Customized for Your Blood Type!

Imagine if your doctor, nutritionist and personal trainer all got together with a plan to help you lose weight and de-​​stress.… this dream come true is a brand new workout system just launched that is a customized for your DNA, and it has never been done before.

The blood type is a powerful genetic fingerprint, and there is a chemical reaction to food you eat, workouts and your blood.

The Blood Type Workout (www​.bloodtypeworkout​.com) has just launched this month. The kit contains a blood type test, stability ball, sand weights, exercise bands, and at least 3 DVDs for each type A, B, AB, O, and advice from doctors and nutritionists, Dr Joseph Christiano and Dina Khadar who wrote the Blood Type Diet.

I had the pleasure of creating an original workout video for one of the types, I did a walking-​​based cardio workout for one of the type AB DVDs. Here is a segment from Fox & Friends showing some of the moves. Segment here!

Below is a brief descriptions of the workouts for each type:

Type O — The most common blood type in the world was also the first, going back to the caveman and hunter — fight and filght.. The basic O is an athlete. O’s have more physical strength, and need exercise to release stress, worries, fears and anxieties. stress goes directly to your muscles. Need explosions of intense physical energy like plyometrics. More than any other blood type, Os rely on physical exercise to maintain physical health and emotional balance.

Type A — Heightened cortisol levels make it harder to recover from stress, derived in history from the first farmers. Need focus and calming effects. Yoga/​Pilates/​/​Tai Chi. Protect the joints. Avoid overtraining aerobics and weight.

Type B – Nomads in history. To maintain the mind/​body balance that is unique to Type B’s, not too aerobically intense, have an element of mental challenge and involve other people. Exercise modalities: low impact aerobics, weight training, martial arts, swimming, cycling and tennis.

Type AB — More modern life created this newest and most rare blood type, result of intermingling rather than environment. Resemble Type O in your tendency to overproduce adrenaline. Yet you also have the additional complexity of Type B’s you suffer the physical consequences of high emotions. Your greatest danger is the tendency to internalize your emotions, especially anger. Exercise modalities appropriate for ABs are: walking based cardio, dance, stretching, hiking, swimming, cycling, golf, tai chi, Yoga.

Fitness — fit it in and work out out right for your type!

Two Moves for Glutes and Abs: Belly and Booty Camp

Only have 10 minutes but want to work your butt and abs? Try these two moves I featured on WCBS in New York City. Repeat them three times for a quick 10 minute workout that even gets your arms and cardio in the mix.

Move 1:

Running lunges — stand on your right leg and lunge the left leg back. Quickly pull the left knee into the chest 20 times. Do another 20 bending your right leg more and getting lower. Do a final 10 as low as you can go. Switch legs and repeat on the other side.Use jogging arms like pictured here to add to the cardio calorie burn.

Move 2:

Hip drop planks — get into a plank on your forearms, with your head, shoulders, hips and heels in one line. Drop your right hip to the floor with a quick tap and then come back to center. Drop the hip on the left and return to start. Repeat 20 times in a controlled motion to work your obliques!

Do two more sets of right running lunges! , left running lunges and hip drop planks.

Fitness — fit it in, in 10!

Free Slimnastics Yoga Video!


Click here for the Slimnastics Power Pose Free 30 Minute Workout Video

If bad weather has you trapped inside and the gym is closed, or you are stressed while traveling and need a no-equipment workout that also soothes your mind, I have a little gift for you: My new free 30 minute Slimnastics Power Pose Yoga Video!

This video focuses on:
• calming, deep breaths and focusing the mind
• a complete warm-up with cat, cows, chairs, spinal extensions, and energizing sun salutations
• a power pose workout that will boost your booty with warriors
• build upper back and arm strength with 8 angle pose, forearm stand, dolphin, down dogs, handstands, and firefly
• work your chest with chaturangas and double triceps push ups
• work your abs with plank variations and boat poses
• strengthen your lower back with locust
• build balance with standing postures like tree, dancer, big toe hold twist, and heel stretches
• .detox with standing and supine twists
• calm your spirit with savasana

In just 30 minutes your mind will get a vacation while your body gets a workout. You’ll get to watch me lead the poses on a Caribbean beach, and flow through the vinyasa workout or pause the video and hold each poses as long as you’d like. This routine includes many of the challenging poses from my Slimnastics book (Amazon). And it’s free!

Namaste – Nikki

Ignored on Football Sunday? Do These Pigskin Partner Moves with Your Sweetie

See the photos-

By Nicole “NikkiFitness” Glor rss
Shape Magazine

Fall brings football Sundays—and wipes out all the couple time you had during the summer. Add the ever-increasing popularity of fantasy football leagues (my husband is in three), and setting up his rosters takes up the morning, while the games go all afternoon and night. But don’t fret, there is a way to get your man to pay attention to you: Work out together!

Letting your man see you sweat is good for your body and your relationship. According to an Indiana University study, couples who work out together exercise more often than those who follow their own gym schedules. Plus, it can also help put you in the mood since exercise increases bloodflow to the genitals, releases feel-good endorphins, and boosts libido.

I’m a former Syracuse University football cheerleader, and I bring that experience to teach personal training clients and group fitness classes in Manhattan, complete with football music playlists and individual drills. But for this couples workout, Jay Dantzler, a professional American League cornerback for the New York Sharks women’s league and GRID IRON class instructor at Harbor Fitness in Brooklyn, New York, is your coach. Perform each exercise once, then repeat the entire circuit two more times for a full-body cardio and sculpting workout.

Take a kneeTake a Knee: Stand facing your partner, and have him bend his elbows at 90 degrees, palms facing down. Put your arms on your partner’s shoulders and jog, bringing up your knees to hit his hands. After 30 seconds, switch off to complete one set.
Good gameGood Game: Stand facing each other with feet shoulder-width apart. Squat deeply, then explode through your legs and straighten your arms overhead to jump up and clap both of your partner’s hands in the air. Land softly with bended knees back into the squat. Repeat 10 times.
Goal line hopsGoal Line Hops: Stand next to each other behind an invisible goal line. With both feet together, hop forward and backward in quick succession over the line for 30 seconds.
Push-up hand offPush-Up Hand Off: Get into plank position and have your partner also get into plank so you’re head-to-head. Both partners do a push-up with your chests coming almost to the floor and your elbows over your wrists in a goal post formation. Push back up to plank position, then balance on your left hand while lifting your right hand in front to slap your partner’s right hand. Do 15-20 reps.
Play action pass-off movePlay Action Pass Off: Lie on your back with a football in your hands, arms extended overhead. Have you partner lie opposite you with your feet touching. Crunch up using your abdominals, and extend the football overhead to pass it to your partner. Both of you lay down to complete one rep. Continuing passing the football back and forth for 15 reps.

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 fitness instructor at Crunch in Manhattan, 200 RYT YogaFit/Yoga Alliance trained yoga instructor, author of the new book The SLIMNASTICS Workout, fitness columnist for and, and spokesperson for SilverSport antibacterial fitness products. Get her newsletters, music playlists, video demos, and DVDs at or follow her on twitter @NikkiFitness.

Five Tricks to Fit in Fall Fitness

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.

1) 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.
2) 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 This way you just get dressed and get inspired, then get through your workout before you know it.
3) 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!
4) 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.)
5) 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!

Tone Your Core, Expand Your Soul

SUP Yoga is like Nothing Else!

You might have heard or seen Stand Up Paddle-​​boarding, the workout that looks like a combination of surfing and kayaking on the water. You might have tried yoga in all different forms. Combining them makes for an amazing workout, and an unforgettable experience.

I got to try SUP Yoga with Paddle Diva on Long Island’s eastern shores. After paddling, turning, and exhausting the arms and the core for 30 minutes (and getting some sun by the way), we set up our anchors in about 15 feet deep water. The yoga part that came next was the most interesting, fun and exhilarating workout I have ever had.

The difference of doing yoga in the waves on a paddle-​​board vs. a mat is even more intense than the difference between doing ab workouts on the mat vs. on a stability ball. Imagine someone rocking the ball while you try to balance and crunch.… and if you fall off, you get wet and go under in all crazy positions!

I knew it was going to be interesting when our cue for down dog was to “find land behind you with your gaze, don’t look at the board.”

Challenging poses like wheel were actually not as hard as I thought it would be, rocking in the waves upside down and toning the upper back. The most challenging move was holding crescent lunge, usually a basic move! As soon as that was added to our sun salutation, you heard splash, splash, splash, as one class member after another toppled in. I toppled in when doing headstand — a pose I thought was impossible — but only after holding it for about 5 seconds — success!

Not only did I get a great 60 min cardio and toning workout, but your focus in holding the poses and breathing has to be so intense not to all in, that there leaves no room for your mind to drift away from the board.

My favorite part? Just before final relaxation we were doing reclined spinal twist, laying on our backs, with the left leg bent and crossed over to the right to stretch the outer thigh, while our upper bodies twisted in opposition to gaze over our right arms… and I saw swans floating nearby and heard the lapping of the waves on the board while being rocked by the waves, kissed by the sun and cooled by the breeze.

I didn’t think I could love yoga more than I already did. This is paradise for the mind and body.

Try your SUP DOG before summer is over. Google it with your zip code or take a trip east.


Fitness — fit it in this summer.

NikkiFitness, Nicole Glor, is 35-year-old fitness expert on Fox & Friends, 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. She is also an AFAA certified NYC personal trainer, group fitness instructor at Crunch in Manhattan, a 200 RYT YogaFit/Yoga Alliance trained yoga instructor, author of the new book “SLIMNASTICS”, a fitness columnist for and a spokesperson for SilverSport antibacterial fitness products. Her “Slimnastics” workouts focus on multitasking toning and cardio intervals to cut workout time in half and boost metabolism. Get her newsletters, music playlists, video demos and DVDs at Search for “NikkiFitness” on Facebook and Twitter!

Three Moves, One Complete Muscle Workout — Pt. 3

In the last week two weeks, I demonstrated the two out of three moves that, when combined together, create a perfectly-​​​​balanced, full-​​body muscle workout. The first move targets biceps, shoulders, inner thighs, glutes, calves, and quads. The second move hits your triceps, outer thighs and abs.

The final move is for your upper back, lower back chest and hamstrings. When you combine them and do 3 sets, you get a total-​​​​body muscle workout in just 15 minutes! Perform move 1-​​“Six Part Plie Squat” and 2– “Wings, Thighs and a Six Pack” as previously described.

Do move 3 — Superman Push-​​up

Start by laying flat on the ground on your stomach (what we trainers call supine position). Place your arms out away from your body extended at shoulder level, so your body forms a “T.” Keep your arms and legs straight and lift everything off the ground except your stomach, keeping your neck in line with the spine by looking at the floor and squeezing your shoulder blades together to engage your upper back muscles. Lower back to the ground and place the hands under the shoulders by bending the elbows.
Superman Pushup

Next, push the hands into the ground and keep your core tight as you push-​​up into a plank position. Lower back down and do the superman T. Repeat 20 times to complete your first set.

Go back and do move 1, move 2 and move 3 twice more for a total of three sets.

Pack these three moves into your gym bag or file them with your home fitness equipment. Any time you need to squeeze in a quick, 15 minute workout without thinking too hard, do my full-​​body Triple Threat routine!

Fitness – fit it in! Nikki

Three Moves, One Complete Muscle Workout — Pt. 2

Last week I demonstrated the first of three moves that, when combined together, create a perfectly-​​balanced full body workout. The first move targeted inner thighs, glutes, calves, quads, biceps and shoulders.

The next move (move #2) hits your triceps, outer thighs and abs.

Lay on the floor on your left elbow and forearm. balancing on your hip, and bend your bottom leg under you. Hold a 5–8 pound weight in your right hand and lift it above your shoulder with the elbow pointing to the sky. Lift your hips off the floor along with your top leg. and right hand. Lower the right leg to the floor and the weight behind your neck, all the while keeping your elbow pointing to the sky and keeping the hips off the ground. Do 15–20 reps for one set.

Three Moves One Workout

Next week I will demonstrate the final move for your glutes, upper back and lower back. When you combine them and do 3 sets, you get a total-​​body muscle workout in just 15 minutes!

Fitness – Fit it in! Nikki

Three Moves, One Complete Muscle Workout — Pt. 1

Over the next month I will provide you with three multitasking muscle exercises that, when combined, work every major muscle group and give you a totally well-​​rounded workout, with only 4 moves to remember and repeat!

Move 1: Six Part Plie Squat (Works glutes, quads, inner thighs, biceps, shoulders and calves)

Start holding two heavy weights with arms straight, in standing position with your legs wider than shoulder-​​width apart. Squat so that your knees are over your ankles and your hips are almost in line with your knees.

On count 1, straighten your legs and as you stand, raise your arms with palms facing in, into a hammerhead biceps curl.

Then on count 2, push the arms overhead into a shoulder press while rising up onto the balls of your feet to work the calves.

Lower weights back to shoulders on count 3.

On the final count of the four-​​count, lower weights back toward the floor by straightening arms and squatting into a plie, where you began. Repeat 15 times.

Complete Muscle Workout

Tune in next week for move #2 to work your triceps, outer thighs and abs.

Week 3 will work your chest, upper back, lower back and, hamstrings and glutes.

Fitness — fit it in! Nikki

Down and Dirty! One Combo Routine Tones it All and Provides Cardio!

Don’t have 30 minutes? Traveling? All you need to remember is my MAGIC ONE-COMBO ROUTINE!

This combo move fits great with any workout song because it is set to four counts of eight… the normal 32 beat count that workout songs go by!

• First eight count: Start off with two lunges. If you want to make it more challenging do four jumping lunges. (This works the glutes and quads while getting the heart pumping.)
• Second eight count: Burpee/Squat Thrust by placing hands down on the floor next to your feet and jumping back into a plank pose. Lower down like doing a pushup, then lay on the floor and put your arms out at shoulder level reaching away from you. (Works arms, chest and abs)
• Third eight count: Do two lower back airplane moves by squeezing your shoulder blades together, and lifting your hands, elbows, head, shoulders, chest, knees and feet off he ground (your belly is about all that stays down. Place hands back under your shoulders and perform a solid push-up off the ground. (Works upper and lower back with chest and arms.)
• Fourth eight count: Jump the feet back up towards the hands by engaging your core. Jump up to standing with feet leaving the ground, and do two jumping jacks. (Works chest, arms, abs, quads, glutes, calves and cardio!)

Repeat the combo as many times as you can. Lunge, lunge, down, jump back, lower to the ground, 2 airplanes, push-up, jump in, and up to two jacks!

Amazing! What else can you do that quickly without any equipment to tone all of your major muscle groups and burn the fat over the muscles with cardio? Ask any trainer, this workout is like magic for the number of muscles you get moving in such a short amount of time.