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How to get Amazing Abs

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!

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Nipping Fat in the “Butt”

Aug 8

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About 8 weeks ago I set a fitness goal and stuck with it – As a professional dancer I never had to worry about my body or losing weight and after having a few years off from the 8 hour dance day grind I started noticing a few changes in my body. Although I had been working out daily with my clients, I hadn’t been doing much specifically for my body. And I was eating properly but not super clean. My once hard, firm thighs were starting to get a bit soft and my glutes were beginning to develop the dreaded dimples that most Women live their whole lives with. I’m not complaining about my body by any means (5’4,” 110 lbs is less than what my dancing weight was proving that muscle weighs more than fat) but the vision that I have of myself is different from this and I was ready to nip it in the “butt.”

My Facebook post at the start of July

I embarked upon a “4 weeks to fierce” program to get firm and flab free by my Birthday, July 13th. I printed out a cute calendar that I use for my clients cardio schedules to write on every day for inspiration. I have to say that I find Facebook and Twitter to be super motivating and encouraging for those with weight loss goals so don’t be afraid to post your workouts there. I also downloaded an app on my iPhone called My Fitness Pal where you can log your meals and exercise. You can even invite and add friends for encouragement!

Moving forward, with some consistency and sticking to my plan I was starting to see results! I was eating clean and loving it and finding time to do my own personalized workouts between clients. After a few weeks it had started to become a habit. I didn’t want to eat bad, it felt good to push myself in workouts and I felt like I was in control of my body again. I started making more time for ME.

B-Day was a hit!

Five weeks in and I was still going strong. My Birthday party was a success and I felt confident again in the way my legs and tummy looked. I even rewarded myself with some amazing Birthday cake. I had my drink sponsor, Sinless Cocktails, send me 2 gallons of their 5 calorie Margarita mix for a tasting party too!

My Birthday has long passed and I am still sticking with the program. I am now 8 weeks in and there is no turning back. I love the way my body looks and feels. Through this journey I have even created new exercises to target those stubborn areas of the legs, stomach and glutes that my San Diego personal training clients are now reaping the benefits of. I am looking forward to seeing the changes that these new exercises make for my clients as well as for myself. I think that as a personal trainer it is important to keep creating…when you stop creating you lose your audience.

Today's bikini body!

I wrote this story as a bit of inspiration for all of you. Everyone is less than happy with some part of their body. I don’t think that anyone ever feels “perfect.” Whether you are 160 pounds or 100 pounds focus and goal setting is the key to your success on your fitness journey. Don’t lie about your bad eating or lack of exercise. Your trainer knows when you are lying but the worst is when you lie to yourself. It’s not healthy to lie to yourself.

So set goals! Write them down. Post them on your refrigerator so that you see them every time you reach for the ice cream. I wouldn’t encourage you to do this if it didn’t truly work…

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Eating Made Simple

Mar 25

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Eating Made Simple- For the Working Woman

If you are like most San Diego Women these days you work, take care of the kids, enjoy the company of friends, travel or all of the above. We all know that eating healthy is about planning and preparation. Not all of us have the time to prepare a healthy meal each night, so we often fall short of our nutrition goals by eating out. The following is an idea that I have developed to help you set up an entire week of healthy eating in advance! It’s called the Sunday Pre-Pack.

The Sunday Pre-Pack is setting aside 3 hours or so every Sunday to write out your menu for the week, shop for the week, and prepare your meals for the week.  Once you have decided which meals you will be having (your trainer can help you with this), hit the grocery store. Make sure you get enough because this grocery list will have to cover 7 days. When you return home, start cooking!

Lunch, daytime snacks, and shakes often present the most problems, so they should definitely be made in advance. You can cook all of the meat and chop up all of the fruits and veggies that you will need for those meals on Sunday. Have them ready in storage containers so that you can grab them in the morning before heading out to work regardless of the kind of day your boss may have in store for you.

If you don’t have a blender set up at work, check out hand held blenders like The Magic Bullet. This way you can make your protein shakes on-the-go. If this isn’t ideal, you can even pre blend your shakes at home and store them in the fridge at work.

The Sunday Pre-Pack will ensure that you do not go hungry or skip meals during the day. With a few hours of preparation and careful planning you will be sure to reach your weight loss goals!

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Weight Loss Mistakes

Jun 22

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Plank photos 146

Why you are not losing weight…

Every day I am in contact with Women who are unhappy with their current physical appearance. They come to me for my expert weight loss advice, and of course I do everything within my power to share my knowledge with them through healthy lifestyle examples. These include nutrition plans, daily workout routines, cardio workouts, and email support in addition to one-on-one Personal Training sessions, most of which are conducted in their homes.

The frustrating part is that despite all of the help and guidance I provide, there are some who still fail to achieve the goals they set out to accomplish when we first met. The following is a list of common mistakes and ways to prevent them from happening. You wouldn’t want to sabotage a weight loss plan you just spent hard earned money on!

Mistake #1: You get out of it what you put in- I know this sounds very cliche, but it is true. If you are not waking up 100% committed to the program your trainer has you on, you will not be successful in achieving your weight loss goals. Some think that just working out with their trainer three times a week is enough…it’s not. The clients who get results are those who are putting in extra work. This sometimes means working out twice a day! It truly comes down to how bad you want it.

Mistake #2: Not following Meal Plans- Following the Diet/ Meal Plan that your trainer designs for you is crucial to your weight loss. In fact, it’s even more important than the workouts. Meal Plans take your Trainer or Nutritionist hours to design. This is why they are so costly. A common mistake that clients make is thinking that if they workout, they don’t have to diet. Put the Krispy Kreme’s away…you are what you eat.

Mistake #3: Canceling Sessions- You’re not hiding from anyone but yourself. I’ve heard every excuse in the book from “I have to stay late at work” to “I’m hungover,” which is by far the worst thing you could ever say to your trainer. Do yourself a favor and don’t even think of canceling, and if you absolutely must cancel, give advance notice. Remember, everyone involved in Health charges for less than 24 hour notice…this includes Personal Trainer and Nutritionists!

Mistake #4: Not Doing Cardio- In addition to strength training with a trainer 3 times per week, you should also be performing a cardiovascular activity for at least 30 minutes per day. This is essential to any weight loss program.

Mistake #5: Not keeping a Journal- To most of my clients, I suggest that they use a journal to write down everything they eat…every day. Successful clients are bringing these journals to their workout sessions for me to review and critique. These are the clients who are making changes to their diets and feeling confident in their new healthy choices.

I hope that you are able to identify some of these mistakes within yourself and correct them for a successful weight loss program! Stay committed to the program you have bought into and you will reach your goals!

See you at the gym!

Nikol Klein, ISSA CPT/SPN

www.nikolklein.com, info@nikolklein.com

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Dangers of Fat Free Foods

Jan 28

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Fat Free foods can be dangerous

            All of us are trying to cut back on calories and fat, but did you realize that fat is an essential part of our diets. While it is true that excess fat can stress the liver and contribute to health problems, we sometimes overlook the fact that some fats are health promoting and that fat is one of the three essential macronutrients. Along with Protein and Carbohydrates, Fat is an essential addition to your daily caloric requirements.

            Fat free eating does not ensure weight loss! Fat in foods creates that feeling of fullness we get after eating a meal. Without fat in a meal, we continue to eat and eat never feeling full, consuming more calories than we would have otherwise.

Fat is being replaced by carbohydrates in most “fat free” foods by means of some unnatural, dangerous ingredients. If you look at your Lean Cuisine meal in the freezer, you will see that the sodium content is way too high ranging anywhere from 600mg-1800 mg. If you’re wondering why you look bloated, this is the reason. (In case you don’t know what sodium is, its salt…steer clear of it)

Also, if you’re going to drink soda, drink the regular stuff, not diet. Diet sodas are loaded with Aspartame which has not only been linked to cancer, but also can cause headaches, dizziness, and hallucinations. Yogurt included. Since when did we start saying that regular yogurt is bad for us! Try the regular Yoplait; it is naturally 99% fat free!

Another ingredient in fat free foods is Olestra. This is found in many fat free chips and crackers. It can cause extreme stomach cramping and diarrhea. Do yourself a favor and cut out chips completely…your body will thank you for it later.

When in doubt, choose natural, organic whole foods. Good fats include avocado, olive oil, peanut butter (in moderation), nuts, and fish. Chances are “diet” foods are making you sick.

Hope you’ve learned something from this post and will continue to educate yourself on making the healthiest food choices!

 

-Nikol Klein

Certified Personal Trainer

Professional Ballet Dancer

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