Have you tried suspension training yet? I love suspension training as it is a great way to use your own body weight for a fun and effective workout without putting stress on the joints! Best of all it is portable and gives you a full-body resistance and cardiovascular workout. Great for all levels of fitness too.
I am so excited to be the featured user for The Human Trainer for the month of April. I have been working with the company and the device for over a year now, having the opportunity to test the suspension trainer with my clients. Don’t confuse this device with TRX though, it has much more versatility and options. The dual anchor system allows for better symmetry and balance, and if you are like me who goes to the chiropractor each week to get fine tuned, you will appreciate this!
The Human Trainer is a terrific tool for those of you who like to workout at home! This device can be securely anchored to a door in your home. I have had many clients purchase these from me because they love working out with them on their days off with me and/or stretching out those sore muscles with the device! I have to admit, it is pretty handy to have.
Be sure to check out my article all about why I love to use Human Trainer with my clients! READ MORE
It is so hard to believe that April is here already! So that you don’t make a “fool” out of your April fitness schedule, here is the April workout calendar for you to click and print! Motivation and workouts for every day in the month! Just click and print the calendar below!
Also, be sure to follow me on Facebook for additional support and motivation in reaching your goals! Join us HERE.
I will admit it, I am a kale addict. If you haven’t tried kale before, it is a hearty leafy green that is part of the cabbage family. You can eat it raw as a salad or steamed to name a few ways of preparing it. Today I am going to give you a simple and tasty recipe for making kale chips. If you love having a crispy snack like popcorn, you will love kale chips!
What you will need: Kale (pre-cut and pre-washed recommended), garlic powder, pepper, salt, olive oil.
Directions: Preheat oven to 350 degrees. Start by tossing your pre-cut kale in olive oil in a bowl. Next add garlic powder and pepper to taste. I use a garlic pepper combo from Whole Foods. Next add a bit of salt. Spread your kale out on a baking sheet. Bake in the oven for 12 minutes or until the kale is crispy and the edges start to brown. DO NOT over cook! Enjoy!
Happy New Year! Now is the time to get re-inspired and to start setting new fitness goals for 2013. Luckily, I am taking all of the guess work out with my New Year Body Blast 6 week training program.
With my New Year Body Blast program, you will be emailed your workout daily including cardiovascular workouts, strength training, core conditioning, and toning. Each workout includes comprehensive instructions with photo and/or video links to show you exactly how to do each exercise correctly. Why aimlessly wander around the gym when you can do an effective workout like this at home?
Don’t wait to get on a routine any longer. Give this a try and for a low price of $19.95 through the end of January! Visit the New Year Body Blast website for more detailed information and to get started today.
Everyone wants a flat stomach. Some will do hundreds of crunches daily in hopes of getting those elusive 6-pack abs, but will crunches alone get you there? The truth- no. Your nutrition is what will get you to drop the extra belly fat and sculpt a lean mid-section. The following is an example of my daily flat belly meal plan and abdominal conditioning schedule.
Of course a healthy nutrition plan alone will not get you the cut look of a 6-pack. Below is an example of my weekly abdominal conditioning routine.
Follow my simple plan to get your stomach flat and toned. Oh, and don’t forget to drink plenty of water!
With the 2012 Olympic Games in full effect, we are all getting wowed by the amazing athleticism that is gracing our television screens daily. If you are not already involved in a structured workout routine, it is quite possible that watching these high caliber athletes compete is going to motivate you to get off the couch and take action. So how do you get started?
I am going to show you several different exercises that I have used with 2008 Medalists and 2012 Olympic hopefuls that you can try yourself. (Even from the comfort of your own home.) Give these exercises a try between commercial breaks while cheering on your favorite team or country!
Plank
1.) Plank – Trust me, all athletes are doing this exercise. The plank is a fairly simple exercise that most anyone can do. Try holding the position (pictured above) for 30 seconds to start. Olympic athletes will hold this position up to two minutes! Be careful not to let your back arch and hips sag or have the hips to high in the air. You want to aim for a straight line, although our curves can get in the way 
Chest Press on a Ball
2.) Chest Press- Everyone wants flab free arms and pecs like the Olympic Swimmers and chest press will help you achieve this. Try this exercise on a balance ball (as pictured above) starting with 5-10 pound weights. Perform 3 sets of 10-15 repetitions of this exercise.
Hamstring Stretch
3.) Hamstring Stretch- Impressed by the Gymnast’s incredible flexibility? Try this basic hamstring stretch (pictured above). Don’t be frustrated if your leg doesn’t get very high. Consistency pays off with this exercise so don’t give up!
Tricep Push-Ups
4.) Tricep Push Ups- Want terrific triceps like the rowers? Try these tricep dips (pictured above) for 3 sets of 15-20 repetitions. Be careful not to put too much weight into your feet, keeping the focus on the elbows bending. Be careful with this exercise though…it is not meant for those with weak wrists.
©Nikol Klein All photos used in this blog are copyright protected. The removal or use of any information including photographs is strictly prohibited by law without the permission of Nikol Klein.
Suspension training is the newest safe and effective way to workout on the go. Chances are, you have heard about suspension training workout devices like the TRX. For years I used TRX, but found that it was lacking in certain areas. So I began the search for the most versatile suspension training device.
Enter The Human Trainer. With the dual anchor system, this suspension device can be adjusted to work with your own body and preferences. Choose to use it in your home or purchase additional accessories to use it in your gym or outdoors. Check out my video below that shows the device and also five exercises that you can do with your Human Trainer device.
After months of waiting, I was finally able to get my hands on the new Nike + Fuel Band. Nike had been teasing me with emails since January about this new device so I was anxious to try it out. Working with personal training clients on and off all day long made this seem like the perfect exercise tracker for me and my active lifestyle. I have always wondered just how much energy I am expending throughout the day.
The packaging made me feel like I was about to open a new Apple product. Could this product really live up to its expectations?
After charging, downloading and resizing my Nike Fuel Band, I was ready to see what this device was all about. Contrary to what I had originally believed, the Nike Fuel Band is not a heart rate monitor. It does however track steps, calories, and “fuel” which is really what this device is all about. While I do not feel that the Nike website does a great job of explaining exactly what this device does, I do feel that it will be a great tool for those who are trying to manage their weight and/or track their daily activity levels.
The main positive thing about the Nike Fuel Band concept is that it helps you and encourages you to reach your goals. You can set your daily goals and track them along the way.
Having the wrist circumference of a 10 year old girl, I was very pleased to see that the size of the Nike Fuel Band is adjustable. Just like a watch, it has links to either expand or take out.
So how do you use it? You simply charge it via USB and wear it. It will track your movement all day long. There is also a great option to sync it with your iPhone. Your iPhone will download your activity level and track it though your phone’s bluetooth.
How do I like it? I think this is a great accessory but to be honest, I could probably live without it. Did it tell me anything I didn’t already know? Not really, although it is nice to see how many calories it predicts that I burn each day.
Favorite thing about the Nike Fuel Band: Adjust-ability, calorie tracking, and the flashing LED lights when you reach your goal.
Least favorite thing about the Nike Fuel Band: That it doesn’t work as a heart rate monitor. (but again, it never claimed to)
Price: $149.00 http://www.nike.com/fuelband
Finding the perfect pre-workout energy bars after going gluten free has been a challenge. With so many granola bars out there, the alternative can become pricey. So I decided to make my own! Inspired by Brendan Brazier’s Thrive Foods recipes, here is the recipe for my peanut butter banana energy bars.
What you’ll need: a food processor (trust me, a blender won’t cut it…pun intended), plastic wrap and a rolling pin.
Ingredients:
1/2 cup cooked quinoa
1/4 cup ground flax seed
3/4 cup fresh dates (pitted)
1 small banana
2 tbsp organic peanut butter
1 hand full of walnuts (optional)
2 tbsp honey
Directions: Combine all ingredients in the food processor. Blend to desired consistency. Remove blended ingredients from food processor and place on a cutting board. Section into individual bars, then cover with saran wrap and use rolling pin to make desired shape. Recipe yields 4-6 bars. Place wrapped bars in the freezer. Bars should freeze in about 8 hours. Enjoy!
The foods that you put into your body directly effect your ability to lose, maintain or gain weight. While fast foods, frozen foods/prepackaged foods may be convenient and quick for your schedule, these foods are making your fitness goals less convenient…in other words slowing down your potential progress.
This is why you’re bloated- Lack of fiber, cheese and over-processed foods are blocking up your system and inhibiting natural digestion. The liquids that you are drinking (soda, alcohol, etc) are the exact ones that are dehydrating and bloating you. Our bodies weren’t designed to handle some of the foods that are now popular to the majority.
Beat the bloat- Eating balanced meals is a challenge if you allow yourself many hours between meals. Keep healthy snacks like sliced celery, carrots or fruit on hand so that your body doesn’t go into starvation mode/fat storage mode. Have you ever noticed that if you wait many hours before eating dinner, when your meal is finally ready to be consumed, your stomach hurts and you end up bloated after the meal?
Drink lots of water – You should be drinking at least half of your body weight in ounces of water each day. I don’t believe in the “don’t drink water if you’re not thirsty” saying. Stay hydrated to beat bloating.
Stay regular- This means eating lots of fiber, especially in the mornings to enable healthy digestion and elimination. Add flax seed to your morning oatmeal or some leafy greens to your morning smoothie.
Limit sodium intake- This means straying away from any pre-packaged foods, frozen foods and sauces. These foods are loaded with sodium to preserve their taste. They will do nothing good for your body.
Eating balanced meals, keeping track of your portions, and drinking your daily quota of water will help you manage bloating and stay on track with your fitness goals. Consult with your personal trainer or nutritionist to find the best plan for you!
