Blog Archives

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

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August Motivational Workout Calendar

August is here! As the weather heats up, be sure to continue with your workouts – set new goals to carry into the fall! Your motivational workout calendar is below to get you through the days with positive thoughts and exercises. Just click and print!

August Motivational Workout Calendar

Don’t forget to stop by my Facebook Fitness page for more inspiration, photos, recipes, and videos!

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

 

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!

Spring Conditioning – Core Exercises with a Ball

Can you believe that Spring is just a few weeks away! You know what that means…Time to start working on your summer body! The following workout will get your core tight and toned in time for Spring. You can even click and print the workout!

©Nikol Klein Core Conditioning

Don’t forget to report how your workout went over at my Facebook page, where I post motivation, tips, and workouts!

New Year Body Blast

New Year Body Blast

Happy New Year! Now is the time to get re-inspired and to start setting new fitness goals for 2013. Luckily, I am taking all of the guess work out with my New Year Body Blast 6 week training program.

With my New Year Body Blast program, you will be emailed your workout daily including cardiovascular workouts, strength training, core conditioning, and toning. Each workout includes comprehensive instructions with photo and/or video links to show you exactly how to do each exercise correctly. Why aimlessly wander around the gym when you can do an effective workout like this at home?

Don’t wait to get on a routine any longer. Give this a try and for a low price of $19.95 through the end of January! Visit the New Year Body Blast website for more detailed information and to get started today.

Hot for the Holidays Workout

Everyone wants to look their best during the holiday season. Seeing family and friends or traveling out of town are big motivators for your workout. Here are 3 workout circuits including core, legs, and upper body that you should try in the weeks leading up to Christmas and New Years!

Make sure you warm-up properly before attempting these workouts!

hotfortheholidays belly buster ©nikolklein

 

Hot Cross Buns Workout ©NikolKlein

 

Nikolkleinholidayarmworkout ©nikolklein

I hope you enjoyed my Hot for the Holidays workout circuit. Be sure to stay tuned to http://www.facebook.com/personaltrainernikolklein for more workouts including New Year’s Fitness Solution workout! And as always, please leave your comments below!

Olympic Athlete Workout

With the 2012 Olympic Games in full effect, we are all getting wowed by the amazing athleticism that is gracing our television screens daily. If you are not already involved in a structured workout routine, it is quite possible that watching these high caliber athletes compete is going to motivate you to get off the couch and take action. So how do you get started?

I am going to show you several different exercises that I have used with 2008 Medalists and 2012 Olympic hopefuls that you can try yourself. (Even from the comfort of your own home.) Give these exercises a try between commercial breaks while cheering on your favorite team or country!

Plank

1.) Plank – Trust me, all athletes are doing this exercise. The plank is a fairly simple exercise that most anyone can do. Try holding the position (pictured above) for 30 seconds to start. Olympic athletes will hold this position up to two minutes! Be careful not to let your back arch and hips sag or have the hips to high in the air. You want to aim for a straight line, although our curves can get in the way 😉

Chest Press on a Ball

2.) Chest Press- Everyone wants flab free arms and pecs like the Olympic Swimmers and chest press will help you achieve this. Try this exercise on a balance ball (as pictured above) starting with 5-10 pound weights. Perform 3 sets of 10-15 repetitions of this exercise.

Hamstring Stretch

3.) Hamstring Stretch- Impressed by the Gymnast’s incredible flexibility? Try this basic hamstring stretch (pictured above). Don’t be frustrated if your leg doesn’t get very high. Consistency pays off with this exercise so don’t give up!

Tricep Push-Ups

4.) Tricep Push Ups- Want terrific triceps like the rowers? Try these tricep dips (pictured above) for 3 sets of 15-20 repetitions. Be careful not to put too much weight into your feet, keeping the focus on the elbows bending. Be careful with this exercise though…it is not meant for those with weak wrists.

©Nikol Klein All photos used in this blog are copyright protected. The removal or use of any information including photographs is strictly prohibited by law without the permission of Nikol Klein.

Waist Workout for Women

I want to share with you an exercise that I designed a few weeks ago for my clients who are looking to cinch a sexy waist for summer. The exercise is called “Spider Abs” and will directly target the oblique abdominal muscles and the waist. I have been using this exercise with both my San Diego personal training clients and my Ballet Strength clients. Add this exercise to your next workout!

Working Out While Sick

So what is the rule on working out while you’re sick? Feeling a bit under the weather over the past few days prompted me to write this blog about exercising while sick. I have been experiencing symptoms of either severe allergies or a mild cold and it has definitely put a halt to my workouts, not to mention canceling clients for the day. What symptoms should put a definite stop to your workouts until you are feeling better?

While doing some research for myself (because I am absolutely dying to hit legs today) I found a great article on Bodybuilding.com about whether or not exercising will affect the severity or duration of cold symptoms. They suggest that low to moderate intensity workouts are okay but that “high intensity exercise such as heavy weight lifting of high intensity aerobic training has been shown to have a negative impact on the immune system during a cold or respiratory infection.”*

Common sense tells you that you should not workout while having a fever, but what about headaches and dizziness? I think the real answer lies in listening to your body. If you are not feeling well, that is your body trying to tell you that something may be wrong. A CNN article says that “even though it may be tempting to not break an exercise routine, working out may actually prolong the illness.” The article then goes on to say that, “If you’re suffering from chest congestion, coughing and shortness of breath, you also shouldn’t work out. And exercising with a stomach ache will probably make you feel worse.”*

So what about your trainer? Anytime I am “outwardly” sick, meaning sneezing, couching, etc I cancel appointments. No one wants a snotty-nosed trainer handing them weights and potentially passing on illness. Be courteous and let your clients know you are not well. They won’t mind you keeping your germs at home.

With contradicting advice found in numerous articles, I think the real answer is: be cautious. Listen to your body.

*Link to the BodyBuilding.com article.
*Link to the CNN article.

*Photo from http://www.greatist.com/fitness/when-am-i-too-sick-to-work-out/