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

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.

Fabletics Fitness Wear Review

Fabletics Nikol Klein

This is a review of Fabletics, a new fitness clothing subscription website founded by the designers at Just Fab in collaboration with Kate Hudson. Fabletics is an innovative, high quality line of activewear that fits your budget. For a low monthly fee of $49.95 per month, you receive an outfit of your choosing from the website look-book. Styles and colors change monthly! Check out the price comparison below:

I received an offer to represent Kate Hudson’s new fitness line, Fabletics, a few months ago before it launched. I must admit that I was a bit skeptical at first as the products had not even been released – how did I know if they would fit? I anxiously awaited my first shipment of samples and more detailed information about the company!

price comparison fabletics

I received my first shipment of samples a few weeks before the new line launched. I received the Nadi Leggings in black and the Oula Tank in Lemon, a BPA free reusable water bottle, and towel. Now here’s what you all are really dying to know – how did everything fit, quality, etc?

• The Nadi Leggings were very big on my petite frame but the quality of the fabric was superb! The waist band came all the way up to my bust line and the legs were too long- clearly these weren’t the pants for me and I would be sending them back. In exchange, they sent me the Lima Capris…one word, amazing! The Lima Capris are just the right thickness, rise, and fit. The minute I put them on I didn’t want to take them off – this is definitely hard to say about a lot of workout pants!

• The Oula Tank is nothing special – lightweight, thin, comfortable, and fits well. If I were to spend money on a top from the Fabletics line, this definitely wouldn’t be the one. I would instead choose the Coro Tank which is amazing! The Coro tank reminds me of the Lululemon Power Y tank – in fact, if you place the two side by side they look like the same product. Believe it or not, I actually like the fit of Fabletics Coro better as it is not ridiculously tight at the shelf bra liner and is more form fitting throughout the body.

Overall, I think that Fabletics is a great new athletic line and of course, I am happy to represent them as one of the Fabletics Masters! Here is an over view of what I feel the pros and cons are:

Pros: Quality of the fabric is soft and feels good. Price point fits any budget. Customer service is superb. Perfect fit guarantee so returns/exchanges are free.

Cons: Sizing is tough to gauge and every item seems to fit differently. Colors are a bit muted and bland (reminds me of the Gap’s color palette).

Are you looking forward to giving Fabletics a try? I know I can’t wait to place my next order. Here is a link to receive your first order (a top and bottom) for just $25!! >> http://www.fabletics.com/invite/16843321/  <<

Fabletics Special Offer

 

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!

Workout Wednesday Triceps Toning!

Happy Workout Wednesday! Just like last week, I am back with your Wednesday Swing into Spring printable workout exercise to try at the gym today. This week’s exercise is called the Triceps Row and it works the shoulders, triceps, deltoids, and lats! This is a great two-in-one exercise that really isolates the upper arm. Just click on the photo below to print or save to your desktop!

Triceps RowBe sure to leave your feedback below by leaving a comment or by logging into Facebook and joining the online support group!

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.

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.

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!

San Diego Fitness Fashion Favorites

If you’re like me, you love keeping up on the new fitness fashion trends. With the weather finally warming up here in San Diego (it’s mid-August, I know) I want to make sure you are looking and feeling confident in your workout gear. As most of my personal training clients know, I love everything Nike so I’m offering some of my Nike favorites along with a few other fitness apparel brands.

Favorite Shoes: Nike AirMax 2010

These shoes are the best all around workout shoe in my opinion. They have all the fancy and comfortable padding of a running shoe with the lateral stability of a training shoe. These are Nike’s most versatile shoe and are very durable and stylish. They’re gonna cost you though. These kicks will run you $160, but they are worth every penny.

Favorite Leggings: Hard Tail

Hard Tail is known for their soft, form fitting Yoga pants. These crop leggings that were released for Spring 2010 are both comfortable and colorful. (Don’t worry, they come in black too!) The great thing about these leggings is that they are just thick enough to suck in your legs making you feel and look slim. The cotton blend is very breathable. If you act fast, these leggings are 33% off at nordstrom.com!

Favorite Sports Bra: Lululemon Ta Ta Tamer

If you’re doing a lot of cardio, you know how painful and unsightly it is to be wearing an ill-fitting sports bra. Lululemon has created an awesome product that supports your “girls” without smooshing them down. (That’s right…no more uni-boob!) The best part is that sizes range all the way from 32B to a 38DD. If you haven’t heard of Lululemon, be sure to check them out online at http://www.lululemon.com. This sports bra will run you $58.00 and is well worth the post-run pain!

Favorite Shorts: American Apparel Interlock Running Short

I’m not going to lie. I have a lot of these. The great thing about American Apparel is that you can buy multiple colors of their clothes without annoying logos everywhere. The retro look is very in right now. Pair these shorts with some knee high tube socks and you’re the next Holly Madison. (I’m kidding. And that’s not me in the picture there…) You can purchase these at http://www.americanapparel.com. There are 25 different color combos to choose from!

There are so many new fitness fashion trends that I am loving right now so it was hard to narrow it down to these 4 favorites. When in doubt some comfy Yoga pants and a tee or tank will do, but do me a favor