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

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http://www.shape.com/blogs/working-it-out/ignored-football-sunday-do-these-pigskin-partner-moves-your-sweetie

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 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


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 www.nikkifitness.com 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!

Fit Travel Workout

All week I have been teaching my fitness classes without using equipment, so that my class members can take these moves along with them for Thanksgiving and other holiday travel. It’s easy as pie to work off those desert calories without needing to get to a gym or pack a suitcase full of dumbbells. All you need is my Fit Travel Workout DVD shot in China, Mexico, Italy, Chicago, NYC and Tampa that proves you can work out wherever life takes you. If you don’t have the DVD, you can also print out my three Military​.com fit travel columns for free.

Here is a 10 minute portion of the 30 minute workout that slims you with cardio and sculpts you with muscle toning.

1) Traveling push-​​ups (works chest, triceps, shoulders and abs): Start in a plank position (the top of a push-​​upon your toes and hands wider than shoulder width apart) perform one push-​​up by bringing the chest to the floor and keeping your arms wide so that your wrists and elbows remain in line. Push back to a plank position while engaging your abs. Take right hand and cross it over the left and then bring left hand out to the left and under your left shoulder, moving your body in a counter clockwise direction. Do a push-​​up here. Cross left hand over right and return to start. Do a push-​​up. Cross left hand over right again and move body toward the right in a clockwise direction. Move right hand out again to a normal push-​​distance and do another push-​​up. Return to start by crossing right hand over left and moving back towards center. That completes one rep and 4 push-​​ups. Perform 5 reps for one set.

2) Squat, rock and lift (works glutes, outer thighs and quads): This is also a great move to perform if you are around kids for the holidays. I perform this one with my baby in the Baby Bootie Camp DVD. Even without extra weight, its a great booty burner. Start in a standing position, feet shoulder width apart. Squat by shifting weight into the heels and bending knees to 90 degrees. As you return to standing, rock the weight to your left leg and lift your right leg out to the right with a flexed foot. Place right foot back on the ground and squat again, this time shifting weight to the right and lifting the left leg to the left to complete one rep. Do 20 reps for one set. This hip abduction works the outer thighs and quads. Target the glutes by doing a second set and instead of lifting the leg to the side, lift it behind you between squats.

3) Down dog shin reach (works abs, shoulders, chest): Start in a plank position like in move 1. Tightening your abs, lift your hips to the sky and shift weight back into the toes, keeping heels lifted off the floor. While shifting the weight back, also take your right hand off the floor and reach it toward your left shin for an oblique challenge. Move back into plank and return right hand to the floor. Push weight back toward down dog with hips lifted and weight into the right hand while reaching your left hand towards your right shin. That completes one rep. Perform 15 reps for one set.

4) Airplanes (works upper and lower back, glutes, hamstrings and rear delts): Lay on the floor, face down, with both arms extended away from the body at shoulder level forming the letter “T”. Lift your legs, arms and head off the floor by contracting your glutes, upper and lower back. Hold in the “up” position and move your arms to the front of your body reaching past your head. Return to the “T” position and lower the entire body down for one rep. Do 15 reps for one set.

Cardio Intervals: Perform jacks and jump rope moves for 3 minutes in between each set. Keep it interesting by changing the feet to knees up, one leg hops, pogo stick hops, heel taps, etc.

Pack this workout, an iPod and a pair of sneakers to stop you from packing on the pounds this holiday!

 

Workout of the Week: Long Weighted Abs

It’s the Heavy Holidays, so our middle is on our minds!

Everyone asks about abdominal toning moves, and between Thanksgiving and January 30, I get the most questions about great moves for this area.

Here is one that I love, because you can change it to 3 different levels, from modified to advanced, to athlete.

I will explain the “athlete” or level 3 as pictured here, and then explain how to modify it.

Abs Exercise

Athlete (Level 3, pictured): Lay on the floor with one weight the size of what you would use to challenge yourself with 15 bicep curls. I usually use 10–15 pounds.

Hold the fat ends of the weight in each palm and lay on your back.

Extend our arms and legs long — this is set position.

To crunch, lift the weight with your arms straight, like a lat pull-​​over, while you bend your legs into your chest. LIFT THE SHOULDERS off the mat as you reach your hands toward your shoelaces. You will be crunched in as tight as you can, with your gaze on the ceiling to keep the neck in line with the spine.

Crunch Ab Exercise

Return to set position WITHOUT resting legs on the floor, let them hover about 3 inches from the floor for each rep.

Do as many of these as you can while keeping your lower back pressed into the floor. Remember the number you can do in the first set and take a break while completing some of your usual workout moves or cardio. Return and try to do close to the same number again. Break and repeat for a 3rd set. You will likely be able to do more the first time and work down as your abs fatigue.

To modify:

Beginner (Level 1) — do not use a weight. Extend arms overhead and straighten legs up to the ceiling instead 90 degrees from the floor, feet over hips (set position). Reach your straight arms up to ceiling and down towards your shoelaces as described above while bending the knees into the chest and lifting the shoulders off the mat. Return to set (feet to ceiling).

Advanced (Level 2) — follow the athlete instructions, but use a 5–8 pound weight and set position for your straight legs is a 45 degree angle between the ceiling and the floor, or about 2 feet off the floor.

Don’t forget that half the battle is 3 days of cardio per week and every day following a diet of lots of water, and 5–6 small meals of lean protein like fish and chicken, whole wheat carbs (yes, even pasta), natural fruit and veggies, and calcium from sources like skim milk and yogurt. Include nuts like almonds and walnuts and always plan ahead to keep your tank 1/​4 full. When you are running on empty is when you make poor food choices.

Fitness, Fit it in.