Low Calorie Cocktails to Avoid the Heavy Holidays!

So you want to have a jolly time this holiday season, but you don’t want to pack on the pounds. Nikki Glor, aka NikkiFitness, is the author of “Slimnastics” and gives tips on working out hard and playing hard without gaining weight.

Tip 1 – if you can’t remember all this, try to drink clear or almost clear drinks.

White wine and champagne – sparking wines have 78 calories! Most types of white wine have about 120 calories. The less sweet, the better. Red wine usually has a few more calories per glass but is still a good choice.

Vodka Soda with lemon – 100 calories (this is even better than a vodka tonic which has an extra 70 calories because of the tonic) club soda is calorie free

Bloody Mary’s give you a little vegetable juice with your cocktail, at only 125 calories.

Instead of an appletini with 240 calories, try a gin martini with 3 olives for 120 calories!

Instead of a pina colada, which has around 250 calories, try a pinapple vodka with a splash of coconut water for 130 calories.

A frozen margarita has around 500 calories depending on where you get it. A skinygirl margarita with no salt has 100 calories.

And don’t forget, drink responsibly, add spritzer to cut calorie count and alcohol, and drink water between drinks to stay healthy. And even if you stick to these healthy drinks, each time you consume an extra 100 calories you have to do

* 30 mins walking
* 10 mins jogging
* 8 mins swimming
* 15 mins cycling

So three drinks = a 30 min jog/run for 3 miles…. you don’t want to be hung over! If you are traveling for the holiday season, just do my FIT TRAVEL WORKOUT DVD the day after your holiday party to burn off those festive calories!
www.nikkifitness.com

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.