Blog Archives

Is Your Personal Trainer Fat?

Jan 24

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Does your personal trainer look like he or she could use the workout more than you?

As a San Diego Personal Trainer, I know how important it is for me to practice what I preach. I like to think that my personal training clients follow my example when it comes to living a healthy lifestyle. These days I see quite a few out of shape personal trainers and I often wonder, how do they get business? I cannot imagine being an inspiration and heathy example to my clients being out of shape. It just doesn’t make sense.

So let me ask you a question. How would you feel if your trainer and most trusted advisor had a higher bodyfat percentage than you? How would you feel if your trainer was clearly overweight? As a client, wouldn’t you feel that there is no hope? I know that personal trainers should not necessarily be the models for perfection, but that is sort of part of the job description and how we are perceived.

So why do people sign-up for training sessions with out of shape personal trainers? Are people attracted to the out of shape trainers because they remind them more of themselves, not the changes that they wish to instill in their lives?

For any toes that I may have stepped on, I apologize, but please do your business a favor and take care of yourself. This is a debate that has gone on for years and will continue to be argued for years to come.

I am interested in your input. Leave a comment and let me know your thoughts!

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San Diego Personal Trainer Targets Trouble Zones!

Jan 21

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Muffin top...literally

As a San Diego Personal Trainer I know the typical trouble zones that my female clients are looking to target when they sign-up for my one on one workout programs. We all know that there is no such thing as spot reduction, but there are ways to tighten up these trouble areas through proper strength training techniques, healthy eating, and performing cardiovascular activities on a regular basis.

Here are my solutions to the typical female trouble zones. Whether you decide to go it alone or work with your San Diego personal trainer, if you work hard you will see results.

Muffin Top- So you’re starting to notice a muffin top over those once loose fitting jeans. What can you do to make it go away? Try oblique abdominal crunches or side planks. I also have my San Diego personal training clients do a standing side crunch with three pound weights. If cardio is your thing, the rowing machine is the perfect cardio solution to toning up the muscles around that muffin top area.

Flatt Butt- Is your behind flat as a board? Have no fear. You can squat your way to a firm, bubbly behind in no time. There are many variations to the squat which will target different muscles of the glutes. If cardio is your thing, the stair climber will do wonders for the glutes as will the stair-mill. Get ready to turn heads in your favorite pair of designer jeans.

Jiggly Arms- Starting to notice loose skin and fat hanging from your upper arms? You are not alone. This is the number one complaint that I hear from my San Diego personal training clients prior to their first training session with me. You can battle the flab with some very simple arm exercises including tricep extensions, overhead press, front/ side raises, and even arm circles. A great cardiovascular exercise for the jiggly arm is surfing or tennis.

Saddle Bags- Saddle bags are another trouble area that I hear about often as sometimes uneducated San Diego personal trainers aren’t creative enough to come up with exercises to blast the outer thighs. Really, it is more than going to the gym and using the Abductor machine and going to town. I work with my San Diego Personal Training clients on simple pilates exercises that isolate the outer thigh and even give them a series of exercises that I call “Ballet Legs.” An advanced, yet effective cardio exercise for this area utilizes the treadmill. Instead of running straight forward, you would actually skip on the treadmill sideways. Don’t forget to hold on!

Your San Diego Personal Trainer should have the right solutions to your trouble zones. Remember, there is no quick fix for anything. With hard work and and a consistent strength training routine, healthy diet, and regular cardiovascular schedule you will be on the right track to minimizing those trouble spots. Don’t try to add all of these exercises to your workout all at once, but slowly introducing them to your routine will keep you injury free.

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San Diego Personal Trainer- Get Terrific Triceps

Jan 18

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Here is a simple exercise to help you on your way to getting terrific Triceps! It uses light weight with high repetition to give you that slender yet toned Tricep that you are looking for. I hope you enjoy the burn!

Tricep Pee Wee’s

For this exercise use very light weight 2-3 pounds for beginners, 5 pounds for advanced.

Start with knees bent, slightly bent forward with an arched back to protect the spine. Holding the weight, start with your elbows up and bent as pictured below.

Now extend the arms so that the elbows are now straight as pictured below. Repeat for 15-20 repetitions, 2-3 times.

Remember, this exercise alone will not get you the full results you are looking for, but it will work in addition to a structured fitness program. For more exercises like this that build lean, toned muscles and not bulk, contact San Diego Personal Trainer Nikol Klein or find more exercises here.

Committed to Your Health,

Nikol Klein, Certified Personal Trainer/ Nutritionist

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New Years Fitness Resolutions

Head out for a run with friends to stay on track.

Every year, Millions of people dash to the gym on January 2 in hopes of making a fresh start and fulfilling a New Years fitness goal.  The truth is that most of these people will fail at their resolutions, giving up after only a month.  Change is never easy, but with simple goal planning, you’ll have no more room for excuses.  Change starts with your commitment to yourself!

Here are a few tips to help you keep moving forward;

1.)  Choose an attainable goal. Start with something realistic.  For example; starting a consistent gym routine 3 days a week, or lose 5 pounds by the end of the month.  Let’s face it, we can’t all attain the body of a female model, so there is no reason to create that kind of goal for ourselves.
Start simple.

2.) Write your ideas down. Yes, keep a journal.  Write out your goals, and make sure that you note your progress.  When you take time to really write out what you want, the more it will solidify in your mind.  Also keep a training journal to record what you do in the gym each and every time you are there.  Or use one of the workout cards that we offer here at Fit For Her.

3.) Get a training buddy. Do you know someone else who is in a fitness rut?  Give them a call!  Working out with a partner can be a very productive, motivating way to reach your goals.  Plus, you are more accountable on those days that you might not feel like going to the gym.

4.) Hire a Professional. If you feel that you have done everything you can on your own, and still aren’t seeing results, consult a personal trainer or dietitian.  Sometimes just doing the things that we know or have worked on in the past are not enough.  A personal trainer or dietitian may have new ideas and tips that could make a life-changing difference to get you out of your slump.

5.) Never give up. Stay positive.  It may take some time to attain your goal, and there will be a few bumps in the road.   Change takes patience.  No results are immediate.  It will take 6-12 weeks to start seeing results.

5.) Join a Boot Camp. A group setting can be very motivating and fun! Try out your local Boot Camp. Most Boot Camps offer free sessions to first time clients.

This year, break the mold by following through with your New Year fitness resolutions! With a little motivation, you can achieve anything.

Committed to Your Health,

Nikol Klein, Certified Personal Trainer / Nutritionist

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10 Great Holiday Fitness Gifts

Dec 1

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Now that you have transformed your life through Personal Training, it is time to give the gift of fitness to a friend or loved one this holiday season. We all know of at least one person in our lives who could desperately use a gentle nudge in the right direction. A fitness gift could change this persons life forever or in some cases, maybe even save it.

Here are a few of the best holiday fitness gifts that you could give a friend or loved one whether they are new to fitness or a fitness enthusiast.

1.) Nike iPod Sport Kit- This wireless sensor and receiver combination works exclusively with your Nike+ shoes and iPod nano, iPod touch, or iPhone 3GS to give you real-time feedback during workouts and let you track your performance on your Mac or PC. Find out more here.

2.) Yoga Mat- An avid gym goer could always use a new one of these as after time, they become loaded with germs and bacteria.

3.) Personal Training- Most Personal Trainers such as myself, offer Holiday gift certificates for training sessions or boot camps.

4.) A Spa/Massage Gift Certificate- Everyone could use a little pampering.

5.) Yoga Toes- Do your feet get tired after a long day at work? If so, you have to check out Yoga Toes.

6.) Sneakers- If you are working out and utilizing your athletic footwear, you should be buying a new pair of kicks every 4-6 months! Bum sneakers can lead to serious injury.

7.) Wii-Fit- If you can’t afford a Personal Trainer, this is the next best thing.

8.) Workout Gear- I’m a big fan of Lululemon and Hard Tail for comfortable yet stylish workout gear.

9.) A Heart Rate Monitor- Whether you’re working out with a Trainer or doing it yourself, a heart rate monitor is a must for any fitness enthusiast.

10.) A Bike- Bikes always make great holiday gifts. You could also consider an elliptical trainer or treadmill.

I hope these suggestions have given you some holiday shopping ideas! Remember, the gift of fitness could be the best gift your friend or loved one will receive in their entire life.

Best in Health,

Nikol Klein, Certified Personal Trainer/ Nutritionist

 

 

 

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5 Holiday Weight Loss Sins

Oct 27

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santa_martini

A sugary recipe for diet disaster!

The Holiday season is quickly approaching along with excuses for overindulgence. Holiday parties, visits with family, and vacations can really throw your fitness routine off schedule. What can you do to ensure that you don’t lose everything that you have worked for over the Holidays?

Here are the 5 most common weight loss sins committed during the holidays;

Sin #1 Alcohol- During the holiday months, it’s everywhere. What can you do to prevent added pounds from calorie filled alcoholic beverages? Stay away from sugary beverages, mixed drinks, and beer. Your belly will thank you for it come January.

Sin #2 Lack of Exercise- Around the holidays, it may feel necessary to cancel appointments with your trainer. Afterall, you burn calories shopping, right? While walking around the mall may burn a few calories, nothing replaces your intense 30 minute workout with your trainer. You don’t want to feel like you’re starting over in January.

Sin #3 Too much food- Now is not the time to eat an extra serving of mashed potatoes. Avoid Thanksgiving dinner carbohydrates like the swine flu. Instead make sure you are eating a balanced meal. Turkey is a great source of protein, but steer clear of the gravy boat.

Sin #4 Giving in to the Weather- My clients here in San Diego don’t get the cold weather blues, but to my loyal followers all over the country, the weather can affect your will to exercise. Do yourself a favor and remove yourself from the warm, cozy house and hit the gym!

Sin #5 Staying up Late- You are entitled to a few late nights, but don’t turn into a party animal all of a sudden over the holidays. Your body needs its rest to properly recover from the workouts you are doing in the gym or with your trainer. Try to get your eight hours of sleep every night!

Steer clear of these 5 holiday weight loss sins and you will beat the holiday bulge! With a good Personal Trainer like myself, you can stay motivated to keep on track. Don’t get me wrong, celebrate by all means, but don’t overindulge or you will pay come January!

Committed to Your Health,

Nikol Klein, Certified Personal Trainer and Nutritionist/ Professional Ballet Dancer

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Last Minute Abs

Oct 23

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Get a flat stomach for the Holidays with this quick Ab workout. This workout helped me to get ready for my Fox 5 television debut!

As always, your comments are appreciated! What do you think?

Train Hard,

Nikol Klein, Certified Personal Trainer/ Professional Ballet Dancer

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Why Your New Year’s Resolution Needs to Start Today

Sep 27

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Let’s face it, Women everywhere procrastinate when it comes to weight loss. Around this time of year, Fall, there is always one excuse that I hear. “I will wait to start on a training program and diet in January for my New Year’s resolution.”

The truth is that your New Year’s resolution needs to start now.

Why would you want to wait until January for a body you could start chiseling and toning today?
Here are the top 3 benefits of starting today;

1.) If you start now, it will be less likely that you will overindulge during the Holidays.

2.) 63% of Women who start an exercise routine on January 1st give up by the middle of February.

3.) Have a certain Personal Trainer who you are dead set on working with? If they are a great trainer, they may be all booked up by that time!

The bottom line? If you have weight loss goals already in mind, you need to put them into action now. The longer you procrastinate the more your current health and fitness level will deteriorate.
Looking for an expert San Diego Personal Trainer for Women? Call (858) 598-5157 or visit nikolklein.com.


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Get Ballet Legs!

Jul 18

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Even though I’ve been quite busy over the past few weeks with an abundance of new clients, I still found some time to get some video work done for all of my blog followers. My latest creation is an instructional video showing 4 different variations of a Ballet Leg sequence. All you need to perform these movements is the back of a chair, couch or railing.

You don’t have to be a Dancer to have Ballet Legs! Enjoy!

Best in Health,

Nikol Klein, ISSA CPT/SPN, Professional Ballet Dancer

www.nikolklein.com

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Bikini Worthy Legs

Jun 18

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It’s that time again…Summer! Most families take a much needed vacation to the beach, but that doesn’t mean you have to take a vacation from your workout routine! You don’t want to sabotage all of the progress you have made, gain pounds back or lose muscle all in a weeks vacation.

I am going to show you a few exercises that target the legs. Turn heads this summer by performing 3 sets of each exercise. Your legs will be bikini worthy in just a few weeks!

Quick tip:  Try an early morning jog or intervals. You can even throw in some lunges or squats in between jogging intervals!

Exercise One: Hip Bridges

Plank photos 095

Laying on a mat or towel, feet on the ground, knees bent, gently peel your hips off the ground as pictured. Return back down to the starting position. Make sure that you are lifting your hips so that there is a straight line running all the way from your knee to your shoulder as pictured above. Repeat 20 times.

Exercise Two: Single Leg Hip Bridge

Plank photos 097

Start lying down on a mat or towel with your Right leg bent, foot on the ground and your left leg at a 45 degree angle in the air. Bridge hips up and down. Repeat 20 times. Switch legs.

Advanced Bonus: To really give your tush a boost, try this exercise with your weight on the supporting heel rather than a flat foot!

Exercise Three: Simple Squat

Copyright Aaron Riveroll Photography

Copyright Aaron Riveroll Photography

Start standing with your legs slightly wider than hip width apart. Toes parallel. Holding a 5 pound ball or free weight. Bend the knees or squat while simultaneously lifting the ball or free weight to shoulder level. Return to starting position! Repeat 20 times.

Advanced Bonus: Try this move with your feet “duck” or turned-out!

Try these exercises at least 3 times a week, 3 sets of 20 in addition to your regular cardiovascular and strength training routine.

See you at the beach!

Nikol Klein, ISSA CPT, SPN

For more information on how you can get Bikini Legs, visit Nikol’s website, www.nikolklein.com or call (858) 598-5157 to schedule your FREE consultation!

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