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Ditch the Scale

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.

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How Original is Your Personal Trainer?

Jan 25

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One of my Ballet Strength exercises

As a San Diego Personal Trainer who started strength training during my career as a Professional Ballet Dancer, I know that originality is what gets results. When I first started experimenting with weight training, I knew that the typical exercises that other types of athletes did in the gym would not work for me. This is how I came up with my own training method.

My training method simply put is this; There are no two bodies the same. The clients movement patterns and genetic makeup should determine how you choreograph the right exercises for each individual. No two individuals should be given the same series of exercises. Since a lot of my unique exercises are Ballet based, I am able to easily determine what types of movement patterns each of my clients bodies are comfortable doing, and which areas they will need to work on.

This is why Dancers make such wonderful trainers. If you haven’t studied movement in the form of dance, it is hard to accurately design a precise strength training program for an individual using my training methods. Tracey Anderson is a wonderful example of a former semi-pro Dancer who is using her Dance smarts as the most trusted personal trainer of the stars!

Your San Diego personal trainer should be a leader, not a follower. Originality is the key to your clients success.

Committed to Your Health,

Nikol Klein

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Workout Consistency

Sep 13

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I get questions about workout consistency all the time. Potential clients often ask; How many days a week should I train? How much cardio do I need to be doing? How many days per week do I need to be doing something active?

The answers to these questions, while they may differ for some, are generally the same for everyone. Ideally, you should be working out with your trainer 3 days per week. Two times a week is the absolute minimum you need to see any kind of results. I tell my clients: The bigger the weight loss or fitness goal, the more often you should be training with me.

Abe shoot 024

Don't have a gym? Workout outside!

Let’s face it, no trainer can perform miracles. The real miracle is the transformation that the client is able to make within themselves. The more often you train, the easier it is to transform you body and most importantly your way of thinking.

On the days that you are not working with your trainer, you should be doing something active for at least 30 minutes a day. This can be anything from a brisk walk to a jog at the beach. You could also try taking a class at your local gym or save money by working out on your own on your days off from your trainer.

I suggest doing something active 6 days per week.  If you are not doing the work on your own, you are wasting your money on a trainer (unless you can afford a trainer4 or 5 days per week like some of my clients.)

Do yourself a favor…don’t cancel sessions with your trainer. The more you cancel, the easier it is to fall off the wagon. If your trainer is periodizing your workout plan, canceling sessions can really mess up the current training cycle you are on. If you are canceling frequently, your fitness goals are not going to improve and each session is going to be like the first training session all over again. Remember how hard the first session felt?

So the point of this blog? Weight Loss is a lot of work. It takes 100% dedication and heart. If you only put in 50% or show up to every other training session, you are doing yourself and your trainer a huge disservice.

Stay positive. Keep motivated. Ask Questions.

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Improve Your Energy!

Jul 31

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Does your battery feel like it needs to be recharged? Here are 5 quick and easy ways to boost your energy so that you can feel great day after day!

1. Workout- You should be active at least 30 minutes every day, whether you are going for a walk, working out with your trainer, or going to the gym. You may feel lethargic and reluctant to start exercising, but once you have finished you will feel refreshed and energized.

2. Eat the Right Foods- Ther are many energy robbing foods that you need to avoid when you’re feeling a bit lethargic. These foods include sugar, caffeine, and carbs. You also want to make sure that you are drinking enough water throught the day. Feeling lazy mid-afternoon? A glass of water will actually do you a lot more good than that cup of coffee.

3. Stretch- Tight muscles in the morning sometimes only make you want to go back to sleep. A good way to prevent this stiffness is to stretch before bed and to take a calcium/magnesium supplement if you are anticipating some pain in the morning. If you can’t remember to stretch before bed, place a tera-band on your night stand or write yourself a reminder!

4. Power Nap- Ever heard the old saying, 20 minutes is like 2 hours? Well it’s true. Take a 20 minute nap and you will wake up refreshed. Sleep any longer than 20 minutes and you may wake up groggy.

5. Pump up your Iron- Low energy for active Women can sometimes be a sign of low Iron. This can be especially noticeable around that favorite time of the month. Red meat, spinach, seafood, and dark green vegetables are wonderful ways to maximize your iron absorption.

For more information on how you can improve your energy through Fitness visit nikolklein.com.

-Nikol Klein

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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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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

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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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My Diet and Workout Secrets Revealed

Mar 10

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A Favorite Exercise of mine.

A Favorite Exercise of mine.

Here you have it, my secrets revealed. This is what works for ME…there is absolutely no guarantee that it will work for you.

Since making the change from being a full-time Professional Ballet Dancer to a full-time Personal Trainer, I have definitely had to watch my daily activity and food intake. I must admit, I was a bit worried at first that I would gain weight or lose muscle tone. Luckily, this simply didn’t happen! With a dialed-in diet and workout plan, I have been able to maintain my “ballerina” weight and actually improve upon my physical appearance.

Workouts- As a Personal Trainer, I train up to 8 clients a day which gives me a wonderful opportunity to demonstrate exercises and workout with my clients at times. Sometimes I perform and demonstrate the same exercises with 3 different clients in one day.  This definitely keeps me toned! If you want the honest truth, I don’t weight train a whole lot on my own. I go through a dynamic strength training, Plyometric and abdominal workout 2 days per week for 45 minutes max. If I’m feeling a little heavy or bloated I will do skipping cardio combinations on the Treadmill for 30 minutes. I also make sure that I’m taking a ballet class, or pilates class at least 1 morning per week to stay limber. With almost 20 clients, it’s hard to find time for yourself!

Diet- I eat what I want. Yes, I said it. The difference is that I eat in moderation frequently throughout the day. I eat lots of fresh foods, fruits and vegetables, and lean protein. Here is an example of a typical day for me; Breakfast-1 cup Vanilla Yogurt with assorted fresh Berries and flax seed. Lunch-Tuna or Turkey Sandwich on Wheat Bread or a Large salad. Afternoon Snack- Apple or Orange. Dinner- Grilled Salmon or Chicken with Broccoli and 1/2 cup Basmati Rice.  It’s all about portion control. Resist getting seconds. If I need something fast, I eat Mexican food. Restaurants like Rubios or La Salsa are great, healthy Mexican Restaurants. Just ask for the sauce or dressing on the side and ask for “no cheese” and “no chips!”

Being raised in a Vegetarian family definitely made me aware of healthy choices as a child. I feel that this is something that is lacking in a lot of areas of the country where families think it is acceptable to raise their kids on Big Macs.

I hope you enjoyed reading about my Exercise and Diet habits. If you are interested in finding the best daily workout and meal plan, please visit www.nikolklein.com.

-Nikol Klein, ISSA CPT/SPN

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Home Training vs The Gym

Jan 28

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As the New Year approaches thousands of Women will make the decision to embark upon a new fitness program.  The success of their New Years Resolutions will depend upon this decision. Some will join a support group like Weight Watchers, while others will go it alone.  There will also come a time when they will consider hiring a Personal Trainer.

When hiring a Personal Trainer the potential client has to make a choice. To train in the gym? Or train at home? Both have their perks.

Strength Machines can be beneficial if used properly.

Strength Machines can be beneficial if used properly.

 The gym: With a gym you can do a large variety of exercises. Not only are their machines, but in most cases, gyms offer aerobics classes that are included in the membership. Participating in group classes is a great way to get your cardio in without being bored on the treadmill for an hour. Using strength machines at the gym can be very beneficial, if you learn how to use them properly.  Hiring a trainer will ensure that you are getting the most out of your workout, while learning the proper techniques to avoid injury. If you are going to join a gym and try to “go it alone,” your best bet is to join an All Women’s Fitness Facility so that you will feel comfortable enough to try new things.

 

In-home training is often more creative and challenging.

In-home training is often more creative and challenging.

Home Training: Home training is wonderful, however most get discouraged if they don’t have a trainer for motivation. It is easy to get distracted when training at home. The good thing about hiring an in-home personal trainer is that it forces the trainer to get creative. It keeps the trainer on his/her toes to keep up with the latest trends and effective exercises to target certain areas of the body. In-home training will focus a lot on form, as the client will be using tools that require balance. Having a trainer come to you can also be quite convenient if you have a hectic work schedule.

Either choice the client makes is a healthy step in the right direction. Whichever choice you make, get to work on January 1!

For more information about San Diego Personal Trainer, Nikol Klein, visit NIKOLKLEIN.COM or email nklein01@gmail.com.

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