Category Archives: personal training

TRX Core Workout

I’m super excited to share three of my favorite core conditioning exercises utilizing the TRX suspension trainer with you! All you need is a suspension trainer – any will do but this is the one I prefer – Get a Suspension Trainer. In any case, check out the video below and I will explain how many to do afterwards.

Exercise 1 – Plank Frogger – Perform 3 sets of 10-20 repetitions, whichever suits your current fitness level.

Exercise 2 – Suspended Mountain Climbers – Perform 3 sets of 15-20 repetitions. This exercise will feel slightly easier than the previous.

Exercise 3 – Pike – Perform 3 sets of 10-20 repetitions as this is a challenging exercise for sure.

Add these exercises to your core conditioning ab routine once per week to keep that tummy tight and toned!

 

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Nikol Klein Fitness Classes at Lorna Jane Del Mar

Nikol Klein Lorna Jane

I am so excited to announce my new partnership with Lorna Jane Active in Del Mar, CA! If you haven’t heard about Lorna Jane, the founder and the brand, it can be summed up in three words – Move • Nourish • Believe. Lorna Jane is a world-leading activewear brand that empowers women to live their best life through Active Living. I have the honor of teaching my Ballet Body class at Lorna Jane Del Mar’s Active Living Studio.

The thing that I love the most about Lorna Jane is that it is more than just a women’s activewear brand – it’s a lifestyle. I love the clothing pieces but more than that, I love what they represent and the confidence that I feel when wearing them. I hope to instill the Move, Nourish, Believe lifestyle in all of my Ballet Body clients who can access my complimentary workouts every Friday!

Lorna Jane Del Mar, Nikol Klein Ballet Body

What is Ballet Body? As a former professional ballet dancer, Ballet Body is a class that I developed 8 years ago as a way for women to learn the tightening and toning exercises just like dancers do to stay in shape year round. It’s not “barre” or pilates – it is more of a fusion of actual ballet and strength training. Participants can expect a workout with an emphasis on the legs, especially the inner thigh muscles. We also do upper body toning and core conditioning for a well rounded workout.

Join me at Lorna Jane Del Mar in their active living studio every Friday morning at 10:15 am for a complimentary Ballet Body workout! For more information or to reserve your spot in the class, you can give me a call at (858) 598-5157 or visit my Ballet Body webpage.

What: Ballet Body Workout with Nikol Klein
Where: Lorna Jane Del Mar
Day/Time: Fridays at 10:15 am – 11:00 am
Bring: A yoga mat, proper athletic shoes, water
RSVP by calling (858) 598-5157, space is limited

Nikol Klein Fitness at Lorna Jane Del Mar

 

 

 

 

 

 

 

 

 

Protein Peanut Butter Buckeyes

Protein Buckeyes

One of my favorite sweet treats growing up were buckeyes. As someone in the health and fitness profession, I know that the original recipe for these delightful, melt in your mouth treats is far from healthy. Luckily I was able to come up with a tasty healthier alternative using protein powder.

Ingredients:
• 1 scoop protein powder of your choice (I use ProSupps Isolate)
• 2 tbsp peanut or almond butter
• 2 tbsp honey
• 65% dark chocolate chips

Instructions:
Mix all ingredients together. If consistency is too sticky, add more protein. If consistency is too dry, add more honey. Roll dough into balls and place on parchment paper or saran wrap. Add a chocolate chip to the top of the balls. Place in the freezer for 30 minutes. Enjoy!

Recipe yields roughly 5 balls
Nutrition Facts:
Serving size, 1 ball
Calories: 82 calories
Fat: 3.6 g
Carbs: 8 g
Protein:5.4 g

Reaching Your Goals – In Fitness & in Life

I was doing some thinking this morning while watching the Olympics – I realized that what you are trying to accomplish with your fitness goals is no different than what an athlete works towards. In order for each to be successful it takes the right mindset and lots of preparation.

As a former dancer, I sometimes forget that not everyone knows what it feels like to be “all in.” To eat, sleep, breathe for a goal. To go after something letting go of all preconceived notions, defeat, hurt and FEAR. Yes, that awful word “fear” is the only thing that keeps us from reaching our goals. Why does the figure skater fall? Because for that one split second before takeoff, she doubted herself and tensed up with fear. Why do we not reach our fitness/weight loss goals? Because for that one split second before we decide what to order at a restaurant or before we are supposed to do cardio, we doubt ourselves, our progress, and our abilities. We slip into patterns, bad habits. He/she who succeeds is the one who is able to break the pattern, break the bad habits.

I have watched both athletes and clients alike hold back because of fear of success rather than welcoming it with open arms. I have had clients quit just when they have started to make a break through. I have watched athletes change their own plans that they had worked on for years. What goes on inside your head is the only thing that can change this. No one trainer, coach, diet, book, or therapist can do this for you – it’s all YOU. Whether you are striving for a gold medal, to lose 100 lbs or 10 lbs.

How do we let go of fear? One word comes to mind – TRUST. #1 is trusting yourself and your amazing abilities as a human being. #2 is trusting and confiding in your advisors, family, trainers, coaches, etc. #3 is communicating to those whom you trust with your goals and how they can help you achieve them.

If it were easy everyone would have a gold medal – and everyone would be in shape. I have news for you: It’s NOT easy!

The moral here: If it is something that you truly want, it is a goal – anything else is just a wish. Life is short so if you have a goal what are you waiting for? Is fear keeping you from going “all in?” For once in your life put 100% into yourself – I promise you will not fail.

XOXO,

Nikol©Nikol Klein Beach Stretch

Valentine’s Day Sweetheart Workout

This month’s print and click workouts will get you looking your best for your sweetheart for Valentine’s Day! There are three separate workouts that I recommend spreading out throughout the week.

Workout #1 is for the core.

Valentines Day Ab Workout

Workout #2 is for the legs.

Valentine's Day Leg WorkoutWorkout #3 is for the full body!

valentine's day sweetheartHappy Valentine’s Day and enjoy your workouts! Join me on my Facebook page Nikol Klein Fitness for more daily workouts.

July Workout Calendar

I can’t believe it is July 1st already! Luckily I have another full month of fitness motivation for you all in one calendar. Just click and print the photo below – or save it to your desktop for motivation. For more fitness motivation be sure to join my Facebook page and share your results with our community!

July Workout Calendar

June Motivational Workout Calendar

June is pretty much the start of Summer as we know it and with the weather heating up, so should your workouts! Click the workout calendar below for a full month of motivation! Print it out and post it on your refrigerator like many of my clients do!

June Workout Calendar

 

Get Dancer’s Legs with Hamstring Curls

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!

Tutu Tuesday Hamstring Curl

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!

May Inspirational Workout Calendar

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!

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 Human TrainerHave 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