Nikol Klein's Health & Fitness Tips

Get Dancer’s Legs with Hamstring Curls

Nikol Klein — Tue, 14 May 2013 17:20:06 +0000

Want “tutu worthy” legs without having to put in all of the hours at the dance studio? My favorite exercise for getting the legs tight and toned in a pinch is a variation of the hamstring curl. Done using a large exercise ball, this exercise will leave your hamstrings popping whether you are looking to feel confident at the beach or for a night out on the town. Give it a try!

Directions: Start with the legs resting in a turned out position on the ball. Make sure your knees are straight. Now slowly bridge the hips up, keeping the arms at your sides for support. With the feet flexed, slowly curl the ball in towards your back. Repeat for 12-15 repetitions or as many as your fitness level will allow!

*For more daily workouts like this, visit my Facebook Page!

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May Inspirational Workout Calendar

Nikol Klein — Wed, 01 May 2013 08:00:54 +0000

Your May workout calendar is here! Let’s get motivated and ready to built a better body before summer. I have created a calendar with a full 31 days of motivation and workouts. Just click on the calendar photo below and print for some extra inspiration!

Just click & print!

Also, be sure and join us on the Facebook page where I share more tips and videos/photos of the exercises listed on some of the calendar days!

Suspension Training Feature

Nikol Klein — Sun, 21 Apr 2013 19:37:50 +0000

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

April Workout Calendar

Nikol Klein — Mon, 01 Apr 2013 07:30:42 +0000

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.

Isolate Your Biceps!

Nikol Klein — Tue, 26 Mar 2013 16:26:31 +0000

This week’s “Train-hard Tuesday” tip is all about the Biceps. Your body adapts to doing the same exercises all of the time, so be sure to switch it up next time with this exercise that isolates the biceps, big time!

Try this exercise with lighter weight than you would normally curl and perform 12-15 repetitions, 3 times. Be sure to keep your shoulder planted firmly on the bench to keep from using momentum to curl the weight. Comment below and let me know how it goes!

Ultimate Booty Boost Workout

Nikol Klein — Tue, 19 Mar 2013 07:00:19 +0000

This week’s click and print workout is the Ultimate Booty Boost. You will be targeting the glutes with three different exercises: Single leg glute bridge, single leg box squats, and bench step ups. These three exercises combined will fire up all areas of the glutes and have your tush feeling tight.

Click on the photo below to see a larger version!

Ultimate Booty Boost Workout Plan:

• Single Leg Glute Bridges- Perform 3 sets of 20 repetitions of this exercise.

• Single Leg Box Squats- Perform 3 sets of 10 with or without weights.

• Step Up with a Kick Back- Perform 3 sets of 15 with or without weights.

Have a great workout and be sure to leave me feedback on how it goes!

Go Green Brussels Sprouts Recipe

Nikol Klein — Sun, 17 Mar 2013 20:32:05 +0000

My favorite green vegetables of the moment are Brussels sprouts. It is often hard to find a tasty way to cook them. In the past I had always steamed them but found that the Brussels turned out too soft and mushy. This recipe bakes the Brussels sprouts to a crispy perfection!

Ingredients: Brussels sprouts, olive oil, salt, pepper.

Directions: Start by washing your Brussels sprouts thoroughly, cutting the bottom off, and then slicing them in half. Place your halved Brussels in a mixing bowl. If some of the leaves fall off, add them to the bowl too…they will make a crispy treat when cooked!

Toss the Brussels sprouts in a generous amount of olive oil, then season with salt and pepper to your taste. Next I bake them in the oven at 450 for 25-30 minutes or until they start to brown and the outside leaves look crispy.

Once your Brussels sprouts are finished you can add a little more salt or pepper if needed. Pair this tasty vegetable with fish or chicken for dinner tonight!

Workout Wednesday Triceps Toning!

Nikol Klein — Wed, 13 Mar 2013 07:00:14 +0000

Happy Workout Wednesday! Just like last week, I am back with your Wednesday Swing into Spring printable workout exercise to try at the gym today. This week’s exercise is called the Triceps Row and it works the shoulders, triceps, deltoids, and lats! This is a great two-in-one exercise that really isolates the upper arm. Just click on the photo below to print or save to your desktop!

Be sure to leave your feedback below by leaving a comment or by logging into Facebook and joining the online support group!

Simply Tasty Garlic Kale Chips

Nikol Klein — Sun, 10 Mar 2013 01:01:34 +0000

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!

Spring Conditioning – Core Exercises with a Ball

Nikol Klein — Wed, 06 Mar 2013 08:00:08 +0000

Can you believe that Spring is just a few weeks away! You know what that means…Time to start working on your summer body! The following workout will get your core tight and toned in time for Spring. You can even click and print the workout!

Don’t forget to report how your workout went over at my Facebook page, where I post motivation, tips, and workouts!