Blog Archives

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

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Isolate Your Biceps!

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!

©Nikol Klein BicepsTry 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!

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!

Post Session Stretching

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!

San Diego Personal Trainer Top 5 Fall Fitness Gear

As a San Diego personal trainer and Women’s fitness expert, I know how important it is to have the right clothing, shoes and gear for your workout. These are my top 5 must have picks and products that I currently use while I workout whether it be at the beach or at my Del Mar personal training studio.

Best Running Short – Lululemon Speed Short – There is nothing worse during a run than worrying about your shorts riding up. The Lululemon Speed shorts stay in place and give you the feeling that you are running naked. With two front waistband pockets you can conveniently store your phone, ipod or keys and there is also a zip pocket in the back of the shorts for miscellaneous use. They come in lots of cute colors too. These are pricy but you have to try them to understand the true meaning of a comfortable run. lululemon.com $54

Best Sports Bra for Running – Nike Dedication II – This sports bra keeps the girls right where they need to be during a run. The unique middle insert piece keeps them separated, not smooshed, so you can have support without the uni-boob look. After looking at their website it seems as though Nike may be discontinuing this sports bra and replacing it with the Victory Shape sports bra. I’m looking forward to trying this new one out but definitely not tossing the Dedication II just yet. Nike.com $38

Best Socks – Adidas No-Show 3 strips socks – These versatile socks never lose their shape and have been a staple of mine for years. They hug the perfect spot on the achilles to prevent blisters and rubbing. There’s nothing fancy to them and they make no claim like some socks do. They’re also cheap. Costco 6-pack $12.99

Best Training Shoes – Nike Free XT Motion Fit – I always tell my clients that they should be wearing a different shoe for cardio than training. This shoe is fairly versatile and could almost get away with both. For a training shoe this one is super responsive, allowing for quick reaction while doing plyos and aerobic movement. Nike.com $90

Best Cool Weather Jacket – Lululemon Mind Over Matter Jacket – This jacket is perfect for those cloudy evenings when simply running in a sports bra and shorts won’t do. Adequate ventilation and mesh back allows for cooling while you sweat. It’s lightweight so it easily ties around your waist without weighing you down during a long run.  Lululemon.com (sold out) $128

Those are my top 5 Fall Fitness picks of the moment. Feel free to share your opinions and comments below!

10 Great Holiday Fitness Gifts

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