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!
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!
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 to look their best during the holiday season. Seeing family and friends or traveling out of town are big motivators for your workout. Here are 3 workout circuits including core, legs, and upper body that you should try in the weeks leading up to Christmas and New Years!
Make sure you warm-up properly before attempting these workouts!
I hope you enjoyed my Hot for the Holidays workout circuit. Be sure to stay tuned to http://www.facebook.com/personaltrainernikolklein for more workouts including New Year’s Fitness Solution workout! And as always, please leave your comments below!
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.
I want to share with you an exercise that I designed a few weeks ago for my clients who are looking to cinch a sexy waist for summer. The exercise is called “Spider Abs” and will directly target the oblique abdominal muscles and the waist. I have been using this exercise with both my San Diego personal training clients and my Ballet Strength clients. Add this exercise to your next workout!
So what is the rule on working out while you’re sick? Feeling a bit under the weather over the past few days prompted me to write this blog about exercising while sick. I have been experiencing symptoms of either severe allergies or a mild cold and it has definitely put a halt to my workouts, not to mention canceling clients for the day. What symptoms should put a definite stop to your workouts until you are feeling better?
While doing some research for myself (because I am absolutely dying to hit legs today) I found a great article on Bodybuilding.com about whether or not exercising will affect the severity or duration of cold symptoms. They suggest that low to moderate intensity workouts are okay but that “high intensity exercise such as heavy weight lifting of high intensity aerobic training has been shown to have a negative impact on the immune system during a cold or respiratory infection.”*
Common sense tells you that you should not workout while having a fever, but what about headaches and dizziness? I think the real answer lies in listening to your body. If you are not feeling well, that is your body trying to tell you that something may be wrong. A CNN article says that “even though it may be tempting to not break an exercise routine, working out may actually prolong the illness.” The article then goes on to say that, “If you’re suffering from chest congestion, coughing and shortness of breath, you also shouldn’t work out. And exercising with a stomach ache will probably make you feel worse.”*
So what about your trainer? Anytime I am “outwardly” sick, meaning sneezing, couching, etc I cancel appointments. No one wants a snotty-nosed trainer handing them weights and potentially passing on illness. Be courteous and let your clients know you are not well. They won’t mind you keeping your germs at home.
With contradicting advice found in numerous articles, I think the real answer is: be cautious. Listen to your body.
*Link to the BodyBuilding.com article.
*Link to the CNN article.
*Photo from http://www.greatist.com/fitness/when-am-i-too-sick-to-work-out/
After interviewing hundreds of personal training clients over the past few years, I have found one common concern amongst Women: the dreaded number on the scale. I have met Women who weigh themselves daily and even multiple times per day! The truth is that by doing this, they are sabotaging their fitness goals before they even hit the gym.
Your body is more than just a number, it is a look and a feeling. My mission as a Women’s fitness expert and San Diego Personal Trainer is to change my clients way of thinking that the scale ultimately controls their fitness level. The scale isn’t going to change the way you look. In fact, it may negatively haunt your body image for the rest of your life. We cut off friends and boyfriends when they make us feel this way, right? So why keep such an intimate relationship with the scale?
Let me show you a perfect example: Sorry to get graphic here, but you have to see this.
Would you rather weigh less and look like this? The Woman in the photo below may have a low number on the scale but is what I would consider “skinny fat.” Meaning that while her weight is low, her body fat percentage is high. This leads to just as many health risks as being obese! To top it all off, “skinny fat” victims are usually cardio freaks who do nothing but cardio, no weight training.
Or would you rather weigh a bit more and look like this photo below? Healthy glutes aren’t flabby. Firm glutes are a sign of a great strength training program. If we’re striving for attractiveness and optimal health, this is the ideal shape you should be shooting for. The best news is that you don’t have to bulk up to have a great backside. It’s just a matter of firming up what’s already there!
I don’t know about you, but I’ll take the appearance in picture #2 over the low weight and flab in picture #1 any day! So do yourself a favor and stop obsessing on the scale and stick to a consistent nutrition and workout plan.
As a former professional ballet dancer I know just how important it is to incorporate a stretching routine into your workout schedule. Since I recommend thirty minute training sessions to the majority of of my San Diego personal training clients, stretching is often something that is left as a “homework” assignment. The following are a few rules to keep in mind while stretching.
The great thing about stretching is that it can be done anywhere!
Rule #1: Never stretch BEFORE your workout – Scientific studies, my experience as a professional athlete, and my expertise as a personal trainer have proven that stretching before a workout can actually increase risk of injury and overuse. What you should do in place of stretching is a proper warm-up routine.
Rule #2: Don’t over do it – Your trainer knows just what stretches you might need to do before leaving your session. If you feel like you need more time to stretch, let your trainer know. Sometimes stretching is best left for later in the evening. Ask your trainer what stretching program might be best for your specific needs.
Rule #3: Work the kinks out before bed – If your muscles are feeling heavy, tight or fatigued before bed you might want to do some light stretching to ease the soreness you may feel in the morning.
Rule #4: Monitor your nutrition – Be sure to stay hydrated and steer clear of alcohol after long workouts. Consuming alcoholic beverages or foods high in fat can lead to muscle cramps or spasms if you are not careful. Have a protein shake in the evening to help aid in muscle repair and recovery during the night hours.
Remember, you are in charge of what happens after you leave your training session. Stretching and healthy eating are your responsibility to maximize your fitness goals!
If you have a busy travel schedule you know just how hard it is to find time to workout. Sure, hotel gyms are nice but sometimes you just want to relax in the comfort of your own room. Here is a butt boosting exercise that you can do anywhere, no equipment required.
Chair Hip Bridges – This is an easy yet highly effective glute, hamstring and inner thigh exercise that can be done virtually anywhere.
Start lying down with your heels resting on the edge of a chair.
Start as pictured above with your heels resting on the edge of a chair. Keeping your hands planted firmly on the ground, begin to lift (or bridge) your hips upward until you reach a point where your hips are high enough to be in a straight line with the knees. Return to the start position and repeat. Perform this exercise at a moderate to fast pace in sets of 20 for maximum benefits.
Bridge the hips up as high as you can.
Try three to four sets of this exercise for an extra booty boost while you are traveling next time or even over the holiday! You’ll feel the burn most certainly.
