Blog Archives

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

 

 

 

 

 

 

 

 

 

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!

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.

San Diego Personal Trainer in Pacific Magazine

I am so excited to announce that I will be profiled in the January issue of Pacific Magazine. For those of you who don’t know what Pacific Magazine is, it’s a young, hip San Diego magazine that always features the latest and greatest things going on around town. The article will be about my ballet fitness fusion workouts exclusive to Women in the San Diego area. I even had the opportunity to do a photo shoot this Friday. Here are a few photos that my fiance and I took before the pro photographer arrived.

and of course a behind the scenes shot…

Looking forward to sharing the January issue with you all!

Personal Training Session Length

When it comes to workouts, sometimes less is more. Most personal trainers sell only hour long personal training sessions. I have a bit of a different philosophy when it comes to session length.

Most of my San Diego personal training clients and those who come to my Del Mar personal training studio workout with me for 30 minute sessions. In fact, I don’t offer sessions that are longer than 45 minutes anymore. Why, might you ask? Through my hands on testing with clients over a three year period, the clients who train with me for shorter session times see faster and better results. They are also less likely to get injured and less likely to build-up unsightly bulky muscles while freeing up more time in their day.

My group workout clients stretching after a training session.

A great trainer should be able to incorporate a warm-up, workout and cool-down into a thirty minute time period. This trainer should also be able to “kick your butt” in this thirty minute time period. (when I say kick your butt, I mean leave you sweating and fatigued)

I have also found that sessions lasting longer than thirty minutes tend to be less aerobic which will do nothing in terms of supporting weight loss. A thirty minute session keeps the trainer on his or her toes and allows for a quick, dynamic and cardio boosting session. This is how you burn calories and ultimately lose weight. There should be nothing slow and methodical about a training session for weight loss, for example. (This isn’t Yoga or Pilates we’re talking about here…)

How many trainers have you been to who spend the first 15 minutes of your session watching you warm-up on the treadmill and waste the last 15 minutes chatting about what’s on TV? Does your trainer walk around with a clipboard? If you are purchasing sixty minute workout sessions you are wasting your time…and your money. There is absolutely no reason why you need to spend an hour with your trainer and unfortunately this has become the industry default session length. In other words, I would prefer to see someone for thirty minutes, 4-5 times per week as opposed to sixty minute sessions, only twice per week. Results come through frequency and with frequency is commitment.

Ask yourself this the next time you are working with your trainer: At what point in the workout does the workout actually start and when does it end? How much total time did I actually workout? Am I wasting my time and money?

Trainers ask yourself: Can I give my clients effective workouts in a short period of time? If not, what am I doing wrong? (*hint-walking around with a clipboard could be your problem)

Del Mar Personal Trainer Workout Routine

As a high demand personal trainer in the San Diego area I know just how important it is for me to stay in shape and practice what I preach. I see way too many out of shape personal trainers in this area and it pains me every time I see them training their clients at the beach or in a boot camp.

So how do I find the time to stay in such great shape despite working long hours? No, I don’t workout all day with my clients like you might think (this is what bad trainers do…a good trainer watches their clients and corrects). I do the exact same thing as my San Diego personal training clients – I make time for ME.

My workout schedule consists of five days of training per week with two days completely off. Here is an example of what my schedule looked like last week;

Pull-ups with the Cross Core 180

Monday: 4 mile beach run, ballet legs at home
Tuesday: 4 sets of Biceps, Triceps, Chest, & Shoulders, 3 sets of abs
Wednesday: DAY OFF
Thursday: 45 minute Glute Workout 3 sets of squats, dead lifts, plate ham curls, lunges, weighted hip bridges
Friday: 4 mile beach run
Saturday: DAY OFF
Sunday: 3 mile run, 4 set upper body circuit

Every week is different for me. Instead of doing upper body on Tuesday, for example, I did legs on Tuesday of this week and took Monday as one of my days off. I think that training should coincide with the way that your body is feeling that day. I’m not training for a body building show, I am training for a healthy lifestyle. As you can see I don’t do a whole lot of upper body and abdominal work. I am a true believer that your stomach reflects what you eat so I maintain a flat tummy by sticking to a clean nutrition program. As for upper body I am not a fan of the overly-muscular female upper body. I like the look of a waify, but slightly toned arm.

So there you have it, my personal workout routine. If you have an questions, please feel free to comment below or send me an email!

Nipping Fat in the “Butt”

About 8 weeks ago I set a fitness goal and stuck with it – As a professional dancer I never had to worry about my body or losing weight and after having a few years off from the 8 hour dance day grind I started noticing a few changes in my body. Although I had been working out daily with my clients, I hadn’t been doing much specifically for my body. And I was eating properly but not super clean. My once hard, firm thighs were starting to get a bit soft and my glutes were beginning to develop the dreaded dimples that most Women live their whole lives with. I’m not complaining about my body by any means (5’4,” 110 lbs is less than what my dancing weight was proving that muscle weighs more than fat) but the vision that I have of myself is different from this and I was ready to nip it in the “butt.”

My Facebook post at the start of July

I embarked upon a “4 weeks to fierce” program to get firm and flab free by my Birthday, July 13th. I printed out a cute calendar that I use for my clients cardio schedules to write on every day for inspiration. I have to say that I find Facebook and Twitter to be super motivating and encouraging for those with weight loss goals so don’t be afraid to post your workouts there. I also downloaded an app on my iPhone called My Fitness Pal where you can log your meals and exercise. You can even invite and add friends for encouragement!

Moving forward, with some consistency and sticking to my plan I was starting to see results! I was eating clean and loving it and finding time to do my own personalized workouts between clients. After a few weeks it had started to become a habit. I didn’t want to eat bad, it felt good to push myself in workouts and I felt like I was in control of my body again. I started making more time for ME.

B-Day was a hit!

Five weeks in and I was still going strong. My Birthday party was a success and I felt confident again in the way my legs and tummy looked. I even rewarded myself with some amazing Birthday cake. I had my drink sponsor, Sinless Cocktails, send me 2 gallons of their 5 calorie Margarita mix for a tasting party too!

My Birthday has long passed and I am still sticking with the program. I am now 8 weeks in and there is no turning back. I love the way my body looks and feels. Through this journey I have even created new exercises to target those stubborn areas of the legs, stomach and glutes that my San Diego personal training clients are now reaping the benefits of. I am looking forward to seeing the changes that these new exercises make for my clients as well as for myself. I think that as a personal trainer it is important to keep creating…when you stop creating you lose your audience.

Today's bikini body!

I wrote this story as a bit of inspiration for all of you. Everyone is less than happy with some part of their body. I don’t think that anyone ever feels “perfect.” Whether you are 160 pounds or 100 pounds focus and goal setting is the key to your success on your fitness journey. Don’t lie about your bad eating or lack of exercise. Your trainer knows when you are lying but the worst is when you lie to yourself. It’s not healthy to lie to yourself.

So set goals! Write them down. Post them on your refrigerator so that you see them every time you reach for the ice cream. I wouldn’t encourage you to do this if it didn’t truly work…

Favorite Spring Fashion Trends

I always blog about fitness but lately I have felt like blogging about fashion. Living in San Diego I see so many people with individual styles unlike the cookie-cutter Abercrombie & Fitch look that the East Coast has embraced so permanently. (not knocking Abercrombie…I worked there as a teen) Southern California gives us the freedom to experiment with different looks and be whatever we are feeling for the day.

My Winter look consisted of mostly black or grey skinny jeans, military looking boots or sky-high stilettos and a black leather jacket with a McQueen skull scarf. I don’t want to stray from this look completely, but I am looking forward to adding some bright colors to my wardrobe.

While this spring I’m not going to even consider ditching my skinny jeans, I am going to embrace the return of the flare! Spring is all about floral and flare so I decided to pick up a pair of Frankie B Punkster Flares. I have always loved Frankie B as it is one of the few brands of denim that fit my figure perfectly. I picked these up at one of my Favorite Del Mar boutiques for $198. I plan on pairing them with a pair of Tory Burch Espadrille Wedges or Clogs (that I bought for fall but never wore…oops). My other Spring obsession is white denim.

Frankie B Flares

To top it off, I’m loving the animal print and floral shirt trend. I also love the look of plain, solid color shirts like the tri-blends from American Apparell or the inexpensive v-neck T shirts from Victorias Secret pink. Both long and short tees are in for Spring/Summer, and I’m definitely going to sculpt my 6-pack abs to perfection to sport a cropped tee.

Victorias Secret Pink Tees

My new favorite swimwear line is by B.Swim. I ordered a suit from this line that is colorful, punky, and glam at the same time. Check out their website…fabulous bikinis! P.S. I typically buy anything that this model, Rachel Bernstein, models. She always makes it look so good.

B.Swim Mohawk Bikini

For shoes when I am not wearing my favoite Nike’s of the moment, you’ll catch my in a pair of Chuck Taylor All-Stars. I bought an awesome black studded tongue pair of Chucks last fall and have decided to get a white pair for Spring/Summer. For the evening I opt for sky-high platform pumps. I’m not a huge flip flop fan…

Converse All Stars

Of course my favorite handbag of the moment is my Louis Vuitton Damier Ebene Berkeley bag, but I’m definitely going to look into making a new Damier Azur purchase this Spring. LV is classic and goes with literally everything. I don’t carry a handbag when I go out so for an everyday workaholic like me, I like a handbag that is practical, not too heavy, and durable.

Louis Vuitton Galliera

There are so many new trends for Spring that I love and somehow I managed to narrow it down to the four that come to me the quickest. What are your favorite new items for Spring? Colors? Brands? Be sure to leave a comment below!