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There is no shortage of combo workouts out there… dance+martial arts, pilates+rollerblading,
even boots that go “boing.” Then there are extreme workouts that separate the body parts so drastically that
one day is just for pull-ups, the next just 50 ways to do a push-up, taking a week and hours
of DVDs to get a full body workout in.… But you shouldn’t have to quit your job to work out full time,
combine things that don’t go together, or buy gimmicky equipment! So I decided to design my own no-equipment
combo workout that is extreme without being ridiculous. I combined training from my college cheerleading and gymnastics
days with favorite strengthening yoga poses and vinyasas, then added my boot-camp fitness class favorites and
personal training results-based moves. In fact, I am writing the book on it! Think p90 for females, done in
just 30 minutes. Yoga meets cheerleading meets bootcamp! NikkiFitness “Slimnastics” is an
athletic workout, not for beginners, that gets you ripped in a radical new way:
– A yoga-based summer
sun saluting warm-up readies the body
– Slim and tone your legs while melting away fat and cellulite
with gymnastic/cheerleading inspired explosive plyometric cardio drills
– Alternate the cardio intervals
with upper body and core-cutting balance moves from gymnastics and yoga
– Finished off in a yoga-based
stretch and cool down for the mind and body. And it looks fun too! Don’t want to wait for the book? Here are a
few sample moves to get you started this week! Yoga portion– Keep your sneakers on, you are going to need them! Swimming
dolphins work your core, upper back and shoulders while stretching the legs:
Start on all fours and lower
your elbows onto the floor. Lift the hips to the sky by straightening the knees. Dropping the head between the shoulders,
look at our knees. Keeping the core engaged, move forward so that the shoulders move over the elbows and you are in a fore-arm
plank position. Then use your upper back, core and shoulder strength to push back into an inverted V. Make
harder: when moving hips back towards feet, lift off your elbows into a down dog and lift one leg. Swim forward
into dolphin with one leg hovering off the floor, push back to down dog and switch legs. 
Stepping off the mat sets the scene for cheerleading inspired moves like X and split jumps. 
Perform 3 squats in fast succession counting 1,2,3. On the “and,” jump into the
air using your leg muscles and punching the hands to the sky. Land on “four. Repeat.” I– squat/stand,
2– squat/stand, 3– squat/stand, and– jump, 4– land.” Make it advanced:
turn the X into a toe touch (pictured). Visual balancing poses bring the heart rate down and the mind in focus to
prepare for upper body burn and core-cutting to sculpt the arms without using weights, boost the bosom, strengthen
the back, stretch the muscles and shred the abdominals. Plank heel-stretch: Start in
a side plank position on your right hand (directly under shoulder) with left foot stacked on right foot. Balance by engaging
the arm and core muscles, and lift and lower your left leg to burn the outer thigh. Repeat on the other side. Next get back
into the side plank and grab your left insole with your left hand. Stretch the hamstrings as you lift the hips and pull
the heel to the sky. Hold for 10–15 seconds and repeat on the other side. 
That’s a tiny taste of this killer routine. Slimnastics uses your own body weight and balance to create shapes
you never thought you could get into, while shaping the body in a way you only dreamed of. It will let you clean the over-sized
clothes out of your closet — along with those hours of X-treme DVDs, kangaroo boots and other contraptions. by Nikki Fitness  Booty Camp Part 1
Are you going to BE a beach bum this summer and sport a cover-up or do you want to
HAVE a beach bum? Spring is almost here, and that means you need to ask yourself this question now. This is your chance
to either boost your booty with a little more intensity and focus in your workouts for a toned beach bum, or do nothing and
regret it come June. By multitasking your toning moves
you can work the arms, back and abs, but also work your butt with every move. By adding cardio intervals that also work the
backside, you’ll also melt away fat and boost your metabolism. Pressed for time? It only takes half an hour 3 times
a week. Leading up to summer, I will be doing a weekly column that shows one multitasking toning move and one cardio
interval. Collect them all or add them into what you are already doing. If you can’t wait for all the moves in the columns,
then my new 30 minute multitasking toning and cardio interval BOOTY CAMP DVD is available staring March 7th at www.nikkifitness.com and March 30th on Amazon. Multitasking Toning Move 1: T&A (works your chest, and glutes, with
biceps, abs and hamstrings as assistors.) 
Set Position: Lay on your back with one heavy weight in each hand, about 10 pounds. Place your elbows
on the floor and out to the sides away from your body and bend them at 90 degrees. Your wrists and the weights should be directly
over the elbows so that your arms form a goalpost shape. Bend your knees so your ankles are directly below them. Extend the
left leg to the ceiling. The Move: Push through your right foot to lift the hips up into a bridge
and your left foot moves closer to the ceiling, at the same time push the weights to the sky as shown here. Do 20 reps on
this side, perform the cardio move, then do 20 reps on the other side, with right leg extended to the sky. 
Cardio Interval 1: Jumping pleas (works glutes, quads, inner thighs and calves): Do 20 regular
jumping jacks, then on #21 land in a plea squat position (pictured) with toes and knees wider than shoulder width, pointing
to the sides, and aligning the knees over the ankles. Hop up and bring the feet and knees together and squat back like you
were sitting in a chair, keeping the abs tight. That makes one rep. Jump back into plea squat and repeat for 20, finish with
20 more jacks and go back to the toning move on the other side. Finish with another round of this cardio interval. You’ve
just completed booty camp basic training! Check out Part 2: Tone Your Bum, and Then Some! Part 2 Fitness – Fit it in! Nikki Nikki Fitness Booty Camp Part 2 So you've decided on the bathing suit instead of the cover-up this summer.
You need a beach bum for that bikini! (Guys, this works for you too, nothing like looking good in those summer khakis.) By multitasking your toning moves you can work the arms, back and abs, but also work
your butt with every move. By adding cardio intervals that also work the backside, you’ll melt away fat and boost your
metabolism. Pressed for time? It only takes half an hour 3 times a week. Leading up to summer, each weekly blog includes
a backside-focused multitasking toning move and one cardio interval - this is #2. If you can’t wait for all the
moves in the columns, then my new 30 minute multitasking toning and cardio interval BOOTY CAMP DVD is available staring now
for 19.99 at www.nikkifitness.com and March 30th on Amazon. Weights   The Move: Triceps Skull Crush and Booty Bridge (works triceps and glutes) If you are coordinated,
this multitasker will be a nice change from boring triceps dips! Lay on your back with light to medium weights in both hands
and arms straight up to the sky, palms facing in. Lift the butt off the floor into a bridge by bending knees and pushing through
the feet. Lift the right foot off the floor and extend the leg straight out, parallel to the floor. As you lower the
weights toward each side of your head, next to your ears, be sure to keep the elbows over the shoulders - we are only moving
from the hands and wrists to the floor, not the whole arm. At the same time, raise the right foot to the sky as pictured. Lower
foot parallel to the floor again as you raise the hands to the sky. Your leg and arms move together as if your shoelace were
tied to your wrists. Do 15 reps. Change sides and do another 15. Put down the weights and get to your first set of cardio. Cardio   The Move: Plyo Power (Works glutes, quads, abs) Start by standing up. Do a right front kick
leading with the knee, then exploding that powerful kick with the foot flexed, hands in ready fight position in fists by your
chin. As you lower the leg, lunge back with the left foot. Support yourself by keeping your right hand on the right quad as
you lower town to touch the floor with your left hand. Trainers tip: lunge far back so that your right
knee is directly over the ankle as you reach for the floor. Hop back up for the second right kick by using your powerful leg
and glute muscles! Do 20 on the right, 20 jumping jacks, then 20 on the left. Go back and do your second multitasking
skull crusher move and repeat until you compete 3 sets of both exercises. You’ve just toned your bum and then
some! Check out Part 1: Tone Your Bum, and Then Some! Part 1 Fitness – Fit it in! Nikki
March 17, 2009 by Nikki Fitness Booty Camp Part 3 Have you been working on your beach bum this winter or did comfort food attack
your back? If the later is the matter, I have a solution. Tone your beach bum and then some! By multitasking your toning moves you can work the arms, back and abs, but also work your butt with every move.
By adding cardio intervals that also work the backside, you’ll melt away fat and boost your metabolism. Pressed for
time? It only takes half an hour 3 times a week. Leading up to summer, each weekly blog includes a backside-focused
multitasking toning move and one cardio interval - this is #3. If you can’t wait for all the moves in the columns,
then my new 30 minute multitasking toning and cardio interval BOOTY CAMP DVD is available staring now for 19.99 at www.nikkifitness.com
and on Amazon. Toning 
The Move: Triceps pushup with glutes lift (works chest, back of the arm and booty). Start in pushup
position on your knees. Move your hands in closer than a traditional push-up and directly under your shoulders. Allign the
shoulders, hips and knees in one line and do not allow your butt to go up to the sky – keep most of the weight in your
hands. As you lower to the floor, bring the chest almost to touch the ground and bring the elbows back and almost touching
your ribcage (not out to the sides). As you push back up to the sky, raise your right knee off the floor and push the flexed
sole of your foot to the ceiling. Lower knee back to floor to complete one rep. Do 12-10 reps on the right side, then skip
to the cardio move below, and then come back to a tricep pushup on your left side. Trainer’s Tip:
If the triceps pushup is too difficult, do the first 8 or so with hands in under shoulders and elbows close to sides, and
then the rest with the hands wider than shoulder width and allow the elbows to point away and out to the sides, over the wrists. To
Intensify: This is harder than a normal pushup, so I am showing the modified version in the photos. For advanced,
do a full pushup on your toes instead of the knees and with elbows in by the sides. Lift your straight leg about a foot off
the ground up towards the sky, lower and repeat.) Cardio  
The Move: Lunge to touch (works quads, glutes and thighs). If you are working this in with the
other moves from blog 1 and 2, then you have been using weights. Place the weights on the ground about 7 feet apart. We will
use these as touch targets. Lunge sideways to the right with toes pointing forward, right hand on your right quadriceps (above
the knee). Reach the left hand across the body to the floor where you placed the weights, just in front of the right foot. Push
off your right leg and reach both hands over head to reach for the sky. Land into a left side lunge, reaching the right hand
across to the other weight on the floor in front of your left foot to complete one rep. Repeat the move for 30 seconds, then
do 30 second of pretend jump rope, followed by 30 seconds more of the lunge to touch (This cardio interval should last a minute
and a half all together.) 
Go back and do your second multitasking triceps/glute pushup on the left side and repeat the cardio. Work the moves
from this blog in with the other two Booty Camp moves from blog 1 and 2 to boost your booty and your metabolism! Fitness
- fit it in! Nikki April 27, 2009 by Nikki Fitness I want you to have a beach bum this summer – not be one! – so here's another solution to tone your bum, and
then some. By multitasking your toning moves you can work the arms,
back, abs and your butt with every move. By adding cardio intervals that also work the backside, you'll melt away fat
and boost your metabolism. Pressed for time? It only takes half an hour, three times a week. Leading up to summer, each
weekly blog includes a backside-focused multitasking toning move and one cardio interval. This is #4. If you can't
wait for all the moves in the columns, my new 30 minute multitasking toning and cardio interval BOOTY CAMP DVD is available
now for $19.99 at www.nikkifitness.com and on Amazon. Toning: Balance Beam (tones glutes, hamstrings, triceps and upper
back) 
Start with your feet shoulder-width apart and light weights in each hand (5 -8lbs). Bend at the waist while pushing
the hips backward and keeping your back flat. When the weights reach your knees, stop there. Keep the knees slightly bent
and transfer your weight to the right leg. Simultaneously lift the elbows to the sky, palms facing in, and lift your straight
left leg behind you so that your foot, hip and head are in a straight line, parallel to the floor. Hold your leg here as you
push the weights backward and close to the body for a triceps kickback. Bring hands back toward ribcage, then lower the elbows
and straighten the arms so the weights hang back toward your knee. Keep your back straight as you stand (dead lift) and lower
the left leg to the floor. Repeat for 15 reps and then switch legs. Trainer's tip: To modify, keep both feet on
the ground and do the row and kickback, then stand for dead lift. Cardio: Jumping Lunges (works glutes, quads, calves,
and abs as assistors) 
Start in a standing position, hands on hips. Jump in the air and land in a right lunge with right knee directly over
the ankle and left leg behind. Jump again and scissor or switch legs so you land into a left lunge with the left knee directly
over the ankle. Do 15 alternating jumping lunges, then repeat the Balance Beam or my Booty Camp moves from the first 3 columns. Trainer's
tip: To modify, do alternating front lunges. Check out the first 3 parts to this series:
Part 1
Part 2
Part 3 Fitness - Fit it in! March 2, 2010 by Nikki Fitness  Girls Life magazine tapped into my DVD for their 6 favorite toning moves to get in shape for Spring and Summer. Try them out
and if you love them, get more at www.nikkifitness.com. Men and women both boost their bootys with this workout!
Jumping
Lunges
Start with your feet togehter and hands on your hip. Jump up and land in a right lunge with your knee
directly over the ankle and left leg behind. Jump again and switch legs so you can land in a left lunge with the left knee
directly over the ankle. Do 15 alternating jumping lunges. 
Balance Beam
Start with your feet shoulder-width apart with 5-pound weights in each hand. Keep
your back flat and bend at the waist. With bent knees, transfer your weight to the right leg. Lift your straight left leg
behind you so your bod makes a straight line. Keep your arms bent by your side, palms in. Extend arms back. Repeat for 15
reps and then switch legs. 
Jumping Plie
Do 20 jumping jacks. On the final one, land in a squat position with toes pointing
out to the side. Make sure your knees are over your ankles. Hop up and bring feet and knees together. Next, lower down like
you are sitting in a char. That makes one rep. Jump back into the squat and repeat for 20 reps, finishing with 20 more jumping
jacks. Rest or march in place for a minute and then do 30 more jumping plies. 
Plyo Power
Stand straight up with your feet together and hands raised, making fists and blocking
your face. Kick your right foot forward, leading with the knee and finishing with a flexed foot. Lower your right leg into
a wide lunch while bending the back knee. Keep your right hand on your leg and touch the floor with your left hand. Hop back
to start. Do 20 on the right, and then do 20 jumping jacks. repeat 20 on the left side. 
Triceps Skull Crush and Booty Bridge
Lie down with 5-pound weights in both hands. Lift arms up
with palms in. Bend your knees and plant feet. Push down to lift your butt off the floor. Extend your right leg, parallel
to the floor. Bend elbows, lowering weights beside ears. At the same time, lift the extended leg. Return to start. Do 15 reps,
and repeat on othe side. 
Butt Booster
Lie on your back with 5-pound weights in each hand. Bend your elbows at 90-degree
angles. Bend your knees so your feet are on the floor. Extend the left leg straight up. Push the weights up while lifting
your hips up. Lower your butt down, but keep the weights lifted. Repeat for 20 reps. Do a set of jumping plies and repeat
for 20 reps on the oher side. 
Nikki’s Booty Camp moves were featured in the February edition of Girl’s Life Magazine Fitness, Fit it in. Nikki Nikki
Hard. Core. June 26, 2009 by Nikki Fitness Hard. Core. Everyone loves better-looking abs, and I love core workouts because they are the foundation
of a healthy back, which leads to better workout performance whether you are also kickboxing, running, rowing or doing any
other functional work. 
Here is a move that I do every week, and I recommend it because you can adjust the level of intensity just by adding
or increasing the weight. Lay on your back, feet on the floor, knees bent. Cross your left ankle over your right knee. Grab
a weight with your left hand. Put the weight on your right shoulder and continue to hold it in place with your left
hand. Keep looking at the sky to lift the chin, and cross your right shoulder (and the weight) up towards your bent left knee.
Repeat for 20 reps then switch sides. Do 3 sets for hard core obliques that chisel your waistline. Trainer's Tip: be
sure to keep your elbow out and away from the body. Do not try to cross the elbow to your knee, think of crossing the shoulder
instead. This will make sure you don't drop the chin and stop you from misaligning neck. I am using 10lbs in this picture
but you can chose lighter or heavier depending on your fitness level, and if you are new to working out, do this without a
weight at first. Don't forget to do a lower back exercise as well. Visit my website mailing list for back exercises at www.nikkifitness.com. Fitness - Fit it in! Nikki  The heavy holidays loom on the calendar, so you need a good defense. I’ve edited a free 5 minute abs routine from my Hard Core Abs DVD for you to try out multitasking your workouts (by using the arms abs and legs together
in one move). These moves work your abs, biceps, triceps, chest and inner and outer thighs while saving you time. That means
just three moves for six muscle groups, and every one works the abs in an intense way. Check out the free
video here… Fitness - fit it in! Nikki  This Sunday before the big game, warm up while the players do. Wings, thighs and a six pack can actually make you healthier
and hotter this weekend with my 3-part Hard Core Abs move. (I do this one in my new Hard Core Abs DVD too.
Get it at www.nikkifitness.com).
Triceps thigh plank: Start with a light weight,
sneakers and a mat. Lay on your right side with a light weight in your left hand. Balance on your elbow/forearm and
right knee/shin. Lift the hips up into a modified side plank with the top (left) leg straight. Raise the straight
left leg up and down with a flexed foot, toe forward sneaker paralell to the ground. (This part of the move targets the
hip abductors, or outer thighs.) Position the left hand and weight over your shoulder, reaching for the sky. As you
lower the left leg, bend the elbow to lower the weight behind your neck, being sure to keep the elbow pointed up and directly
over your shoulder. Lift the weight back to the sky as you lift your leg.(This part of the move works our triceps,
or wings!) Lift and lower hand and leg together for 15 reps, keeping torso and hip off the ground and abs engaged
(forming that six pack)! Do this 3 times during pre-game or during the commercials after kickoff for
a tight end, accurate arms and abs that score. Fitness, ft it in! Nikki  Crunches are for amateurs. Anyone can put their hands behind their head and lift their shoulders off the ground. Soon
your abs will master this move and no matter how many times you to it, the plateau will hold you back. When this happens,
you need to take your abdominal workout to a whole new level… a Hard Core level. My new Hard Core Abs workout DVD uses weights and innovative moves to work your abs in a whole new way in just half an hour. The bonus is that the rest
of your body gets a workout as well. I selected moves that also use your other muscles to assist you in forming that 6 pack.
Here is a sample that also hits your chest, inner thighs, and upper back (the opposing muscle group to the chest) for a
well rounded workout that flattens your stomach.
1) Starfish Crunch: 
Lay on your back with medium weights (5–8 pounds) in each hand. Straighten your legs directly over your hips,
feet flexed and reaching for the sky. Hold the weights so that your palms face each other, arms straight, directly over
your chest. Open your legs by dropping your feet out to the side as you open your arms into a check fly. As you bring the
feet and hands back together, crunch the weights toward your shoelaces by engaging the abs and lifting the shoulders off
the floor as shown. Do 20 reps. 2) Upper Back Planks: 
It is important to work the upper back after working your pectorals for posture and muscle balance. Roll over on
your hands and knees, and place two heavy weights (8–15 pounds) under each hand. Lift knees off the floor and balance
on your toes and weights in a plank position (feet, hips and head all in one straight line). Shift your weight into your
right hand as you lift your left elbow towards the sky and your left hand toward your left ribs. Lower weight to the floor
and shift your weight to the left. Lift the right hand and weight towards your ribcage as you reach this elbow to the sky.
Repeat for 15 reps. Do 3 sets alternating these two moves for a hard core start to your workout! Note:
The NikkiFitness Hard Core Abs DVD will be released right after Labor Day. To sign up on waiting list, email nikki@nikkifitness.com Fitness, Fit it in — Nikki
June 30, 2009 by Nikki Fitness Here is another advanced move for your summer six-pack, this one also targets the external obliques. 
Lay on your back with both hands behind your head for support, legs long. Lift both legs off the floor 3 inches. Then
raise the right leg to the ceiling and reach your left hand straight up toward your toe. Switch sides and bring your straight
left leg up to the sky and reach for your toe with the right hand. Keep looking at the ceiling and do 30 reps. Trainers
tip: for modifications, email me at nikki@nikkifitness.com.
If you want to add this six pack to a set of toned buns, check out my booty camp moves and DVD as well. Fitness
- Fit it in!  This is an easy, no-equipment workout move that you can do anywhere to tone your abs, shoulders and chest.
I took this photo while traveling to China during the making of my new Fit Travel
Workout (www.fittravelworkout.com to get on the wait list. It comes out in a week). So print this out to use on summer vacation,
or just in the office, living room floor, or gym. The Move: (To modify, find a
bench or a hotel bed corner like I am showing here. To make it more challenging, use the floor.) Do a full push-up with your hips down and alligned with your head and heels. Hands directly under your shoulders.
Bring your chest slowly towards the floor between your hands and push back up. Hold at the top of the move in a middle plank.
Move your tilt your body to the right while lifting your right hand to the ceiling. Your legs will remain straight and your
feel will be staggered, toes pointing to the right. Hold for 5 seconds and return to a middle plank and do another pushup.
Repeat on the left. Do a total of 15-20 pushups with side planks between each.... and have a fit trip! August 6, 2009 by Nikki Fitness Hard Core: Low Abs Workout One of the biggest workout requests I get in class and over email and twitter
is moves to tone the lower abs. Here are three of my favorites, all done in the same basic position - laying face up on the
floor - for quick transitions between moves, and then you can take a nap right on the floor when you are done! 1) Long Leg Lift Lay on your back with hands palm down on the floor by your
hips for support. Extend both legs to the ceiling with knees mostly straight. Lower legs towards the floor while contracting
the lower abs (your lower back should not lift off the floor, if it does, keep legs higher.) For an advanced move, take legs
a few inches off the floor and raise back to the sky for one rep. For modified move, only lower legs half way and bring them
back up. Do 20 repetitions. 2) Hip Hop 
Keep lying face up and place
hands behind your head. Keep the legs straight and extend them to the ceiling. Flex your feet and use your low abs to lift
your hips off the floor to the sky. Return hips to the floor for one rep. 
For more intensity, add an
upper body crunch so that you lift your shoulders off the ground at the same time you lift your hips. (Be sure to keep looking
at the sky and do not drop your chin toward your chest, keep the chin lifted and neck in alignment with the spine.) Do 20
repetitions. *For extra abdominal
toning, after your last rep, hold the hips up at the very top of the move, feet reaching for the sky, and do 10 extra crunches
with the upper body, holding the lower body steady with hips off the floor. 3) Criss-Cross Continue to lay on your back and place hands
back on the floor, palms down, next to your hips. Keep legs straight and over hips with feet extending to the ceiling. For
level 1 drop legs a quarter way to the floor; for level 2 start half way to the floor; for level 3 start with legs just a
few inches from the floor as shown. Once you found your level, separate legs out about 3 feet into a “V.” Bring
them back together, crossing your right foot over your left. Separate feet again, and then bring them back together with the
left leg on top. Repeat for 20 repetitions. If you are not ready for a snooze, repeat all the moves again for 3 sets. Either way, you’re sure to
wake up sore tomorrow and with flatter, fitter low abs! Nikki
It's the Heavy Holidays, so our middle is on our minds! Everyone asks about abdominal toning moves, and between Thanksgiving
and January 30, I get the most questions about great moves for this area. Here
is one that I love, because you can change it to 3 different levels, from modified to advanced, to athlete. I will explain
the "athlete" or level 3 as pictured here, and then explain how to modify it.  Athlete (Level 3, pictured): Lay on the floor with one weight the size of what you would use to challenge yourself with
15 bicep curls. I usually use 10-15 pounds. Hold the fat ends of the weight in each palm and lay on your back. Extend
our arms and legs long - this is set position. To crunch, lift the weight with your arms straight, like a lat pull-over,
while you bend your legs into your chest. LIFT THE SHOULDERS off the mat as you reach your hands toward your shoelaces. You
will be crunched in as tight as you can, with your gaze on the ceiling to keep the neck in line with the spine.  Return to set position WITHOUT resting legs on the floor, let them hover about 3 inches from the floor for each rep. Do
as many of these as you can while keeping your lower back pressed into the floor. Remember the number you can do in the first
set and take a break while completing some of your usual workout moves or cardio. Return and try to do close to the same number
again. Break and repeat for a 3rd set. You will likely be able to do more the first time and work down as your abs fatigue. To
modify: Beginner (Level 1) - do not use a weight. Extend arms overhead and straighten legs
up to the ceiling instead 90 degrees from the floor, feet over hips (set position). Reach your straight arms up to ceiling
and down towards your shoelaces as described above while bending the knees into the chest and lifting the shoulders off the
mat. Return to set (feet to ceiling). Advanced (Level 2) - follow the athlete instructions, but use
a 5-8 pound weight and set position for your straight legs is a 45 degree angle between the ceiling and the floor, or about
2 feet off the floor. Don't forget that half the battle is 3 days of cardio per week and every day following a diet
of lots of water, and 5-6 small meals of lean protein like fish and chicken, whole wheat carbs (yes, even pasta), natural
fruit and veggies, and calcium from sources like skim milk and yogurt. Include nuts like almonds and walnuts and always plan
ahead to keep your tank 1/4 full. When you are running on empty is when you make poor food choices. Nikki Planks are one of the cheapest, easiest and quickest ways to tone your body anywhere you
go. They work your abs all over, and if you get creative you can also add glutes, and thighs, triceps, shoulders, upper back
and pecs to the list! Here are some of my favorite plank variations (From my Fit Travel Workout) for your next sweat session. Note: When I mention a regular plank position, I mean
balancing on your elbows (forearms) or hands (the top of a push-up) and toes, facing the floor, with hips
in line with the shoulders and knees and hands or elbows directly under shoulders. Look in front of our hands to keep neck
in line with spine. You’ll look like a perfect straight plank — parallel to the floor, lifting the belly button
towards the spine. In a side plank you will balance on one arm and face the side of the room instead of the floor. 1.
Forearm plank hold:
Balance on your forearms and toes, hold this for 30 seconds and work up to 3 minutes! 2.
Push-up plank (pictured):
Do a push-up, then turn to the right, balancing the
weight on your left hand, opening right hand to the sky and staggering or stacking the right foot on top of the inside
of the left as you balance on the outside of the left foot. Come back to a full plank, do a push-up, and then
repeat on the other side.
3. Plank knee cross:
Hold a regular plank and then balance on your left foot and bring your
right knee under you towards your left elbow. Keep your hips low to the ground. Return to full plank and repeat on other
side. Make it harder by taping the opposite hand to the foot or by “can caning” the leg — after you bring
the knee toward the opposite elbow, straighten the knee and kick the leg out toward the left. Bend it again and return to
start. 4. Outer thigh side plank (pictured):
Plank on your right hand or forearm and lift your
left straight leg off the right leg and toward the sky. Lower leg and repeat 10 times. Move into a plank on the other side
and repeat. Make it harder by bending your lower leg and holding a weight in your top hand. Straighten the arm to the sky
as you lift the top leg. As you lower the leg lower the hand and weight behind your neck, keeping the elbow pointing to the
sky the whole time to work the triceps in a half french press! 
5. Glute plank:
Balance on our hands or forearms and lift your left straight leg off the floor,
move it over the right foot and then return to start. Repeat on that side 10 times and then switch to the right leg lift
and cross. Make it harder by bending the left leg at 90 degrees, with the sole of your foot facing the sky. Lift and lower
in pulsing motion for 10 reps. Repeat on the other side. 6. Hip Taps:
Get into a side plank
on your left forearm. Lift hips off the floor and then lower them to tap the left hip to the floor and lift again. This works
your obliques in an extreme way if you do 20 or more! Repeat on the other side 7. Thread the needle (pictured):
Get into a side forearm or full side plank on your right arm. Lift left arm to the sky and stagger the feet so the top
(left) leg is in front. Sweep your left (top) arm toward the mat and “thread” it under your right armpit, reaching
for the back of the mat, while rotating your hips to face the ground and balancing on your toes. Rotate your body back to
a side plank and repeat 15 times then do the same on the other side. 
8. Plank crunch:
Hit the obliques again by getting into a full plank on your left hand and
stagger your feet with the bottom (left) foot in front this time. Bend your right elbow and put your hand behind your head.
By balancing on your right (top) foot, bring your left knee across to your right elbow to “crunch” then return
to start. Repeat 15 times and then switch sides. 9. Spiderman plank:
Get into a full plank
on your forearms or hands. Balance on your right toes as you bend your left knee out to the left and towards your left elbow.
Return to start and repeat 20 times, then do the other side. 10. Upper Back Plank Rows (pictured):
Get into a full plank position with medium weights under your hands. Lift the right elbow to the sky and return to the
ground. Repeat on the other side. Do 20 reps switching arms each time. Wrists hurt? Instead of balancing on weights, you
can also work the upper back by doing down dog planks or dolphin planks. Start in a plank on your forearms or hands and
then push hips to the sky and push hands into the mat like you are trying to rip it in half between your feet and hands,
Your biceps should be next to your ears. Return to start and repeat 20 times. 
BONUS Reverse Plank stretch:
Get some relief from your hard work and sit on the floor with
your hands on the floor next to your hips, fingers pointing towards feet. Your knees should be bent and feet flat on the
floor. Push into your hands and lift your hips off the floor, letting your neck be an extension of your spine and looking
at the ceiling. This stretched the chest and shoulders while toning the core, glutes and quads. So next time crunches
make you crazy, fight the plateau with this plank series!
February 23, 2010 by Nikki Fitness Whether it's awards season, wedding season, the hubby is just home from the field, there is a military ball, or just time
for a big night out, your big red carpet moment is here! You need to look perfect in that dress and the photos afterwards,
and a tight pair of Spanx can't suck everything in. With that in mind, I've created the NikkiFitness Red Carpet Runway Workout
to give you 5 quick moves that target the areas that must be chiseled for your close-up: triceps, biceps, and shoulder firmers
for sleeveless dresses, chest lifters for strapless, backless dress upper-back toners and calf lifts for those short dress
styles and high heels.Included is a cardio fat-melting move to slim all over. Grab a pair of 10 pound weights and get started. Move 1: Cardio Squat Trusts (melts fat, increases metabolism, lifts chest, firms
shoulders, tightens abs and tones quads, glutes and calves.) Perform this move to an 8 count with your favorite up-temp music.
Do 2 jumping jacks (counts 1,2) touch the floor with your hands and jump back to a plank (counts 3,4), do a pushup (counts
5,6) jump back to standing (counts 7,8.) Repeat 10 times. 
Move 2:French Press Calf Raises (tones back of the arms for sleeveless dresses, and calves for short skirts.)Begin
standing up with one heavy weight (10 pounds, like an Oscar trophy), and hold it overhead in both hands. Lower the weights
behind your head, keeping elbows and triceps close to your face. Press back up for one rep and as you lift the weight, rise
up onto the balls of your feet. Lower on to our heels as you lower the weight each time. 
Move 3:Reach For The Stars (sculpts shoulders and strengthens obliques). Stand with a 10 pound weight in each hand.
Raise right hand to shoulder level. Bend to your left, sliding left hand and weight down your leg as you push the right hand
weight to the sky. Return to standing and lower right hand weight to the shoulder. Focus on tightening abs (obliques on our
right) in order to lift the body back to an upright position.Repeat 10 times and perform on the opposite side. 
Move 4: Martini Shaker (works biceps and obliques for an hourglass photo pose). Sit on a mat with one 10 pound weight
and lean back at a 45 degree angle. Lift both legs off the ground. Place the fat ends of the weight in each palm. Drop the
weight into the palm of the right hand and turn your body to the right. Return to center with legs lifted and then drop the
weight into the left palm and turn to your left.Pretend the weight is a drink shaker and create your concoction with 20 reps. 
Move 5: Plank Rows (works upper back, for backless and halter dresses, shoulders and abdominals for a tight tummy pose).Put
a 10 pound weight in each hand and support yourself on top of them in a plank position, hands directly under shoulders and
toes on the ground, knees lifted. Your heels, hips and shoulders should form a straight line, like a plank or a board. From
here, lift the right weight off the ground to your ribcage and push your elbow to the sky. Repeat on the other side for one
rep. Perform 10 repetitions. Do moves 1-5 three times for a complete 30-minute multitasking workout sure to mold your
body into model shape wherever your dress style shows skin. Maybe you can even leave the Spanx at home! For a great stretch
and more multitasking workouts on DVD, visit www.nikkifitness.com Fitness, Fit it in. Nikki Nikki Stability Ball Workout for Abdominals  If you’re looking for a way to challenge your abs more than crunches and planks on the floor, the key is instability!
A stability ball will put you off balance to add an extra level of toning to each move. I have many abdominal ball workout
moves, and these pictured below place you on top of the ball. Next week I will list other ways to work your abs with a stability
ball or a power ball (power balls have 7–8 pounds of sand inside).
Here are some of my favorites: Ball
Plank/Pike If just starting out, chose the plank, if you’re looking for a challenge, add the
pike to the plank. Start kneeling with your stomach on the ball push forward to roll onto your feet and hands and continue
walking your hands out so that the ball rolls from your stomach to your shins/shoelaces and you are facing the ground.
Hold here for 30 seconds for the plank. Make it harder by contracting the abs and pulling your feet and the ball in closer
to your hands while raising your hips up to the sky. Repeat 15 times. 
Oblique Twist Start sitting on the ball and walk your feet away so that your slide down to
a bridge position, with your head and shoulders comfortably resting on the ball. Your head should be in line with your hips
while you contract your glutes and quads to hold you up. Place the hands in prayer position extended directly above your
neck. To perform the move, roll up onto your left shoulder and bring your gaze and your hands directly to the left as pictured.
(Be sure to roll onto the shoulder and not just move your hands! our head will come off of the ball.) Return to center and
repeat on the other side for one rep. Perform 15 repetitions. 
Oblique Crunch Start in a seated position on the ball with your hands behind your head and
lay down, then return to sitting by engaging the abs. That is a normal crunch. Start there if you are a beginner. If comfortable
with the regular crunch, then lay back and engage your abs while sitting up and twisting your shoulders, head and torso
to the right. Lay back down and twist to the left for one rep. Perform 20 reps. (Make it even more difficult by crunching
up half way, pausing there, then twisting to the right without coming completely up to a sitting position, so your abs engage
throughout the entire move.)   
 If you’re looking for a way to challenge your abs more than crunches and planks on the floor, the key is instability!
A stability ball will put you off balance to add an extra level of toning to each move. I have many abdominal ball workout
moves, and these pictured below place you on the floor, next to and on top of the ball. Next week I will list other ways
to work your abs (along with arms and legs) with a stability ball. Elbow plank (works abdominals,
chest and arms) Start in a kneeling position with the ball in front of you. Roll up onto the ball on your
stomach and place your forearms and elbows on the ball and clasp your hands together beneath your chest. Straighten your
legs to balance on your toes and slowly push into the ball with forearms to raise the belly off the ball. Hold the plank
for 30 seconds at a time for 3 sets, and work up to 60 seconds per set. 
Hip Crunch (works obliques)
Kneel on the right side of the ball and straighten your right leg
out to the right side of your body, with your foot on the floor. With your left hand hug the ball in close to your hip and
then push your weight into the ball so the left hip is anchoring the ball down. Start with your left hand still on the ball
and put your right hand behind your head. Lower your left side ribs onto the top of the ball and engage your right side
obliques to bring you back upright. Once comfortable with the move you can put the left hand behind the head as well because
your hip is anchoring the ball. Do 15 repeat on the other side for one set. Do 3 sets.  
Jackknife (Works abs, quads and hip flexors)
Lay face-up on the floor with the
ball between your feet and arms extended overhead. Lift the legs off the floor as you raise the arms and shoulders by “crunching”
and engaging the abs. Transfer the ball into the hands and lower the legs and arms back to the floor slowly. Crunch and
transfer the ball back to the feet, keeping the arms and legs straight, to complete one rep. Do 10 reps for 3 sets.   
Spring Shape-Up Instructions  Spring is finally here, so it is time to check in with our bodies. Did you spend the entire winter hibernating? Just
scale back a bit? Or have you never been a regular exerciser, but want to start? It is never too late to get a spring back
in your step and get in shape. Here’s how to start! For the novice,
do safe level 1 moves Duration: one of the best ways to start a spring workout is to start slow and
isolate muscle groups with toning workouts for the whole body for 45 minutes every other day, or for just the upper body
for 30 minutes and another day do lower body for 30 minutes, and steady state cardio for as long as you can every other
day or every third day for the first two-four weeks, four-six times a week. The
moves: Muscle toning should be done every other day to let muscles recover. If you have access to a gym, focus
on isolating machines. For example, a seated shoulder press machine, a seated abductor/adductor thigh machine and
many others allow you to sit and just work one area of the body. This will keep your workout safe and start to build muscles
before doing standing balance challenges and multitasking toning moves (see level 3). If you are working out from home,
start with seated arm moves using light barbells (ex. seated biceps curls), then standing squats and lunges holding onto
a wall. Also, kneeling push-ups work several areas of the arms and the core, so work on doing them every other
day and adding on the number of reps. Do regular crunches, side lying oblique crunches and cross crunches and spinal extensions
for the lower and upper back. For cardio: Start with walking or jogging for 10 minutes, then work
up to jogging for 20 minutes. If you prefer an elliptical or a bike, slowly start increasing your duration and speed. You
can do cardio on the days you don’t do toning, or do both on the same days if you have the energy. For someone who just hibernated a little too much this winter, but used to
work out in warmer weather, your muscles have memory so you can start at level two. Duration: Do cardio
for 30–40 minutes every other day, and do combo muscle workouts for 30–60 minutes every other day, 4–6 days
a week. Level 2 muscle moves: Once you are stronger, a novice can up the weights and move
on to combo moves that work the upper and lower body together. For someone who just took the winter off, you start
at this level as well. At this level, you can get rid of the gym machines and do multitasking toning moves and increase the
weight. These include plie squats with over head shoulder presses, lunges with biceps curls, calf raises with triceps overhead
presses, bent over glute leg lifts with upper back rows, and full push-ups. Work the low back with supermans
and add more complicated abdominal moves. Start with a weight of around 5–8 pounds with 8 reps, once you can do 15
reps easily, then increase the weight to 10–12-15 pounds and go back to 8–10 reps. Once you get to 15 reps with
10–15 pounds, move onto to level 3. Once you have moved through both levels, it is time for a kick-butt
workout like the NikkiFitness Booty Camp DVD. Level 3 moves combine muscle and cardio in intervals
and do harder combo moves but cut the workout time to just 30 minutes! You do your multitasking toning moves with balance
challenges for 3 minutes, then 3 minute plyometric cardio intervals where you go medium effort for one minute, hard effort
for the second minute, then recover with medium to easy effort on the 3rd minute. Because these moves
are intense and the transitions are fast, you burn more calories and up the metabolism. Duration:
You’ll get your booty camp workouts with muscle and cardio on the same day, then on alternate days you can also add
cross training classes like dance, yoga, pilates, spinning, swimming and long runs/road races because your body will
be ready to take on more and more challenges. Work out 6 days a week…. ….And you’ll be ready to
show some summer skin!
February 2, 2009 by Nikki Fitness You don't have to be a yoga guru to get your stretch on. Here is a flexibility routine anyone can do after a gym class,
bike ride, or strength training routine. While the jury is still out
on stretching before you work out, everyone agrees stretching for about 20 seconds per muscle group after a workout is a must
to stay flexible, injury free, be less sore and knotted up, and turn your body long and lean. Some tips for
the average Joe who is not used to stretching: Breath deeply as you stretch, filling up the lungs as much as
possible with a full long exhale (think yoga breath). Dont bounce because what trainers call ballistic stretching is a one
way ticket to injurytown, hold and go deeper into each move as you feel yourself loosening up. Dont strain, but aim- for eventually
more flexibility. Many people do abs at the end of a workout, so we will start the stretches from a seated position.
Seated Hamstring Stretch  Straighten legs out in front of you and fold over them from the hips. Stop when your knees start to bend and
lengthen as you inhale, fold a little lower as you exhale and lengthen. Reach toward your feet, but try to to curl the back,
it is not important to get your head low, but more important to elongate the hamstrings. Hold for 20-30 seconds. Outer
Thigh Seated With Twist  This will also work your glutes. Keep left leg straight and bend right knee, dropping right foot over and to
the outside of your left leg. Sit up straight and hug the knee into the chest. Stay there or add a twist (good for the back
and helps digestion and hangovers) by anchoring your left elbow above the bent right knee. Put right hand behind you and twist
the torso. Look over your right shoulder. After 20 seconds, repeat on the other side. Stand up. With both feet flat,
begin to stand with hands on quads, and slowly round the back up, head last. Calf Stretch With Triceps  Place left foot behind you, about 3 feet back into a lunge. Make sure the heel pushes into the floor as you
lean on your bent right leg. The right knee should be directly over the right ankle. To multitask this stretch, stop leaning
and move the shoulders over your hips. Extend the left arm overhead and then bend the elbow to drop the hand behind your neck,
elbow to the sky. Extend right arm overhead, and place hand on left elbow. Push the elbow toward the head to increase the
stretch. Hold for 20-30 seconds and repeat on the other side. Hip Flexor  Keep the right leg back and wiggle it back even farther, about a foot, so that the heel can no longer touch
the floor. Frame your left front foot with both hands on either side. Left knee is directly over the ankle. Think about making
the back leg as straight as possible and dropping the hips closer to the floor. You should fee a stretch where your right
pants pocket would be. Repeat on other side. Quadriceps and Shoulder  Your left leg is behind now from the last stretch. Straighten the torso over the hips again and bring left
leg in about a foot, bending the knee underneath the shoulders and hips. To multitask, extend left arm across the body at
shoulder level, toward the right side of the body. Use your right hand to gently press above or below the elbow joint pushing
the the left arm into the chest. Repeat on other side. Inner Thigh  Open the legs out to the side in a plea squat, wider than shoulder width. Knees should point out to the sides
and be bent close to 90 degrees, directly over the ankles. Tip at the hip and gently press hands into inner thighs, opening
up the legs a little wider and increasing the stretch. Slowly roll the back up after holding for at least 20 seconds. Chest
Stretch Interlace the fingers behind your back and try to press the heals of your hands together, closing palms
into each other. Lift the straight arms up behind you toward the sky and hold. Upper Back We
are basically going to reverse the last move and interlace the fingers in front of the body. Scoop the belly back, and tilt
the shoulders and hips forward. Slightly bend the knees and press hands away and in front of you at shoulder level. Side
Stretch Abs Separate feet again at least as wide as your shoulders. Support yourself on your left elbow into
your left hip as you lean to the left. Extended right arm overhead and to the left. Hold the stretch and tilt your head up
to the sky, looking under your arm to the ceiling. Repeat on the other side. Take a deep breath in and remember how
good you feel. Long, lean, toned, and not so average! Check out NikkiFitness.com for a FREE stretch video. All stretches above can be found on the Nikki Fitness Military Wife Workout DVD. Fitness
- Fit it in! Nikki  Sometimes summer is just to warm to workout outside, so instead of skipping it, sweat in the cold air inside on the treadmill! Too
boring, you say? I have the antidode: action on the machine. Minutes 1–3 (Warm up) Walk at 1.5
incline and speed of 3.5 Minutes 3–6 (Steady state) Jog at same incline at speed of 6. Minutes
5–15 (Intervals!) Run one minute at 7.5 fast interval, one minute at 5.5 recovery interval. Repeat several
times. Minutes 15–27 Toning — forward works glutes and calves, backward works quads! Set
uphill incline at 15 (as high as it goes) and speed at 3. Walk forward for 2 minutes.
If you are
coordinated and feel strong enough to try this (I take no responsibility for tripping) LOWER speed to 2 and turn around
while steadying yourself on the handles. Walk uphill backwards and pick your feet up high to avoid tripping. It will feel
faster than the speed reads so I encourage starting at a low speed and increasing it only if you want more of a challenge).
Do this for 2 minutes (or 100 steps, don’t turn your neck around to look at treadmill clock, you culd loe your balance.) Turn
back around and repeat faster forward uphill walk and slower backwards uphill walk several times. Minutes 27–30
lower speed to 2.5 and cool down. Follow with a stretch of your calves, quads, hamstrings glutes and hip flexors (there is
a free 5 minute stretch video at www.YouTube.com/NikkiFitness). Do this 30 minute multitasking machine workout twice a week along with my Booty Camp DVD (works arms and abs along
with buns and thighs in every single move, available at www.nikkifitness.com) on alternate days, and you’ll get cardio, intervals and toning for your summer shape! Fitness, fit it in! Nikki
December 29, 2008 by Nikki Fitness Imagine a virus going around that causes pain, and stops you from driving, picking up your toddler, shopping for groceries,
and exercising. Now imagine a medicine that prevents this virus. You would take it, right? This pretend "virus" is back injury. It is real and happens to people every day when they trip and
try to catch their balance, roll out of bed, bend over to pick up a bag, take a kickboxing class, or perform a dead lift.
The medicine I prescribe to avoid "catching" the virus is a few exercises for the upper and lower back. I will explain
two easy ones here today. Lower for Living: Strengthening your lower back muscles is important
for people who don't exercise on a regular basis, but equally as important for those who do exercise but overlook the lower
back. If you have a bad lower back, you can't do those crunches, bicep curls, lunges or daily living activities. Upper
for Posture: The upper back exercises are important as well, especially if you sit at a computer or hunched
over a desk much of the time. It is equally important if your exercise routine includes pushups and bench presses but not
working the opposite muscle group - the trapezius and rhomboids. Hunched posture can cause painful knots and strains, chiropractor
bills and give the wrong first impression. Moves: Airplane - This exercise will
work but upper and lower back. The airplane (pictured below) is performed by lying on your stomach with arms extended out
to the sides at shoulder level.  1) Lift your head, chest, arms, knees and feet off the floor, leaving just your torso on the mat. It is also
important to keep looking at the floor, not cranking your head up to look at the wall in front of you. Keeping your gaze on
the floor keeps the neck in line with the spine. Hold for 3 seconds and release. Repeat 10 times. 2) Next, speed up
the move to 15 faster singles, not pausing at the top. 3) Finally, hold the arms, legs and chest up to the top of the
move keep the legs and chest lifted, and "flap your wings" by moving the hands up and down for 10 repetitions. As
a bonus, this exercise also tones your tush! Stretch - That completes one set. When done with each
set, do a cat stretch on all fours and drop the head while rounding the back up to the ceiling. Balance Reach
- To perform the balance reach (pictured below) stay on all fours on hands and knees.  Keep looking at the floor as you reach your left leg up and straight behind you, as you lift your right arm
straight in front of you. Hold the leg and arm up for a count of 3 and release. Straighten and lift your right leg and light
arm simultaneously, hold for 3 and release to complete one repetition. Continue to gaze at the floor throughout the move.
Do 10 reps for one set and finish with a cat stretch. Back it Up Before I became a trainer I
didn't realize the importance of working my back as much as working my abs. I ask you to add these moves to each workout you
do. In the future I will do a column on more challenging back exercises like wheel pushups, stability ball back extensions
and airplane supermans, but for now I put these exercises and others on my DVDs to help others from falling prey to a back
injury. So take this advice from someone who went through a back injury and could not do normal daily tasks... and take
your medicine. Fitness - Fit it in! Nikki November 11, 2008 by Nikki Fitness If life is too busy for you to remember what days to do strength training and which to do cardio, or if your metabolism is
slowing down and you really want the most out of your workout, say "I". "I" is for Interval. Interval training can come in different forms, like alternating jogging and sprinting
when you run in the park. But what I do at Crunch fitness in Manhattan, and in my fitness DVDs, is take this a step further.
By combining fast and slow cardio with multitasking muscle moves in one workout, you will not have to worry about doing
legs one day, arms the next, and cardio the third. You really do get everything in one workout, and 5 very special benefits. - Appetite:
Recent studies in the Journal of Sports Science and Medicine show that subjects who did cardio and muscle toning intervals
ate over 500 less calories per day after 4 months than those who did cardio one day and all muscle toning the next. They say
the combination can cause a change in hormones that control your hunger.
- Stress: The
same study showed that being active reduces cortisol levels that are caused by stress.
- Endurance:
in biking or "ride" classes, the study showed that short high intensity sessions, sprinkled with recovery instead
of steady state pace, boosted endurance.
- Metabolism: With interval cardio and muscle
training sessions, you can also get the benefits of increased metabolism. If you up the intensity of the workout through
alternating cardio and muscle moves, and you increase excess post- exercise oxygen consumption. This is what we trainers
call "after burn." Resistance training builds metabolism-boosting muscle while cardio makes the fat over the muscle
disappear. Then after your workout you will continue to burn more calories while reading, watching TV and sleeping!
- Better toning: According to a 2008 study published in the Journal of Strength and Conditioning
Research, women whose muscle routines only included weightlifting gained less muscle strength, added less
muscle endurance and lost less body fat compared with those who ran for a minute before each strength set.
- Fight osteoporosis: We all know those people, women especially, who only diet and run, bike and
do cardio machines. They think skinny is better than toned, sleek, healthy and strong. A hump on your back and broken hip
doesn't look good at any age. Young women are becoming more and more prone to stress fractures because of reduced calorie
intake and cardio, cardio, cardio. They don't realize that it's not about being skinny as the Olson twins, it
is about looking toned, and being strong for everyday life. God forbid you fall into a situation where you need physical
strength to save your life, you want to be ready for it. Lifting weights builds strong bones. Sprinkle it in to
stand up straight, defend yourself and walk without a limp. That is sexy.
So overcome workout boredom
and make the hour fly by. Alternate between fast and slow cardio and multitasking muscle moves that work arms, abs and legs
at the same time. Working out is the most important thing you can do for yourself, and there should always be an "I"
in fitness. Nikki  You worked hard doing Booty Camp and getting in bikini shape. You’ve finally gotten the Hard Core Abs I have been
writing about. But the you go on vacation to the all-inclusive resort, or home to see family with lots of
mom’s cooking and little time at the gym. Your only sweat is from laying out in the sun instead of a run. Your vacation
is making you fat. Here is where my fit travel workout moves and advice can help. Prepare before
you go: The most important part about staying in shape while traveling, for work or vacation, is packing work out clothes.
When you have a chance to exercise, the excuse “I don’t have sneakers and a pair of shorts” stops way
too many people before they even get started. It is worth finding room in your bag because of the stress, bad food and sitting
involved in traveling. Your body wants you to move. You’ll get rid of stress, burn calories and release those feel-good
endorphins. While you are there: If you don’t have access to a gym or weights, there are plenty of things you
can do with your own body’s resistance. Here are 10 of the 20 moves that make up my exercise-on-the-road
routine, and my Fit Travel DVD was shot in 6 scenic locations around the world so your mind gets a vacation while your body gets a workout! 1)
Warm-up. Start with a simple march and then jog in place for a minute. Move to a step-touch
while lifting arms to the sides. Add an alternating hamstring curl and biceps curl with both arms. Then finish up the five-minute
warm-up with light jumping jacks. 2) Push-ups with a glute raise. Start
with regular style or add a multi-tasking move by lowering to the knees and adding lower-body
sculpting. After the first modified push-up raise your right foot to the ceiling. Repeat 10 times on the right
side after each push-up and then 10 times on the left side. You’ve just worked your pecs, triceps, core
and glutes. 
3) Low leg low ab crunch. Next, lie on your back and straighten your legs 80 percent straight, knees
together and feet on the floor. Put your hands behind your head and crunch up for 50. Be sure to keep your eyes on the ceiling,
knees together, neck long and chin lifted. 4) Cardio interval. Jump rope (pretend to hold the rope
and swing it for extra biceps work) for one minute or count to 100 — alternate from one leg at a time, to feet together
and hopping. Maybe hop twice on one leg at a time. Have fun with it. For all cardio intervals in this workout, march in place
for at least 20 seconds afterwards to get your heart rate back down to a comfortable level. 5) Triceps dips.
Sit on a bench, footstool or chair with your hands at your sides and palms on the bench knuckles up and fingertips curling
around towards the floor. Lift yourself off the bench and slightly forward. Lower your backside toward the floor while bending
your elbows at 90 degrees. Finish the move by pushing back up so elbows extend again. You can make this more difficult by
straightening the legs or lifting one leg off the floor. 
6) Inner thighs. Lie on your right side and balance on your right elbow and right hip. Bend your
left knee to place the left foot in front of your straight right leg. Be sure to keep the right foot parallel to the floor
and lift the right leg 30 times. Repeat on the other side. Next lie on your back with your legs extended over your ribcage.
Turn the toes out and flex the feet. Begin to open and lower the legs to the sides, away from one another. To finish the
move, bring the heels back together. To intensify, only bring heels in halfway and press against your inner thighs with
your hands for a true “thigh master” resistance move. Repeat step one on the left elbow and hip. 7)
Cardio. Stand up and do 20 jumping jacks with the right foot in front, 20 with the left foot in front and 20 alternating
and crossing feet.  Outer thighs. Now lie again on your right side, and prop yourself up on your elbow but this time in a half-side
plank. Bend the right leg lift hips off the floor. Keep the left leg straight as you lift it for 25 reps. Keep the abs tight
because you’re working them as well in this multitasker. Repeat on the other side. 
9) Planks. Alternate from a middle plank (looks like a freeze frame of the top of a push-up)
to a side plank and hold each for a count of 10 seconds. middle, right, middle, left equals one repetition. Complete 5 repetitions. 10)
Cool down. Do a 5 minute cool down with the same moves in the warm up and then stretch your hamstrings, calves,
quadriceps, hip flexors, inner and outer thighs, glutes, triceps, pectorals, trapezious and rhomboids (upper back), and
lower back with standing rolls or cat/cow. Remember to drink a lot of water, and maybe treat yourself to a new
exercise clothes as a souvenir to celebrate your healthy habits on the road. August 28, 2009 by Nikki Fitness Q: What did you do on your Summer Vacation? A: Slimmed, Sculpted! What did you do on your summer vacation?
Did you sip pina coladas on the beach? Go fishing on a lake? Eat ice cream on a cruise? Or did you take your
workout with you? It’s not too late to learn how to work out anywhere you go, without equipment, for
the rest of the warm months. With Labor Day around the corner this is the perfect time to practice packing your fitness routine
so you don’t put off your workouts until Thanksgiving and winter holidays! Here are 3 cardio moves you can do
anywhere, from my Fit Travel Workout DVD. They all have one thing in common: Plyometrics (for more on plyometrics, email nikki@nikkifitness.com for last week’s newsletter). This is a way to get toning in with your cardio, but they can be intense and are best
performed if you have been working out for a while and are in shape already. Jumping
Lunges 
This simple move takes a right lunge, then you jump up in the air to scissor the legs and land with the left leg in
front in a lunge. Do 20 repetitions. Squat Thrusts  
This move uses an 8 count and is great to do with music. Perform 2 jumping jacks (counts 1,2), then squat toward the
floor and place hands by feet. 
Jump the legs back into a plank (counts 3,4) do a pushup (counts 5,6), then jump the legs back towards the hands and
stand up (7,8). Perform 10 repetitions. Rock-Climber Jacks 
Similar to squat thrusts, this move takes you to the floor, but included more jacks and ab work instead of pushups.
Do 10 jacks. Come to the floor into a plank just like in our last move, then, holding the plank, bring the right leg in towards
the chest and quickly switch and bring the left leg in and straighten the right. Repeat right, left, right, left for 20. Then
push both legs into plank, jump them in towards the hands and stand for 10 more jacks. Trainer tip: while switching legs keep
hips low to the ground and hands under the shoulders. Avoid letting hips raise to the sky and shoulders creep back and behind
the hands. Repeat each move in the series for a set of 3. Then replace the pina colada with an iced green tea and find
some air conditioning. Fitness - fit it in! Nikki May 18, 2009 by Nikki Fitness We are always looking for ways to fit in our fitness... so how about while packing your or your kids healthy lunch for the
day? Or preparing dinner? I created 3 moves you can do while in the kitchen: 1)
Here is a no-equipment workout you can do at the counter that hits the arms in multiple places. Try counter or table top push-ups
(pictured below)! Start with our hands spread shoulder-width apart on the counter edge. Plant your feet behind you the length
of your leg (about 3 feet) away from the counter. Keep the hands under the shoulders as you bend the elbows out to the sides
at 90 degrees and lower chest a few inches from the counter, then push back up. Start with 10 repetitions if you are new,
and alternate this arm move between sets of the two leg moves below. As you get stronger you can increase your reps to 20
and 30 per set.  
2) T Glute Kickbacks (pictured)
Stand with shoulders and hips facing forward, abs contracted and knees slightly
bent. Put your weight on our left foot with toes pointed forward, and turn your right foot 90 degrees so that the right arch
touches the heel of the left foot, forming the letter "T". Your right toes will point to the right. With your foot
flexed and hovering an inch off the floor, kick the right leg back about 30 degrees, or as high as you can without arching
your back while keeping the right foot turned to the right. Return right foot back to the left to tap the heel and repeat
for 30 repetitions. Do on the left side as well and feel your tush toning as you make the tuna sandwiches!  
3) Lets hit the bottom half of the legs with simple calf lifts.
Start with feet shoulders width apart and knees
slightly bent, abs contracted. Lift heels off the floor and transfer the weight onto the balls of your feet. Return heels
to the floor and repeat for 30 times. You can do this anytime and anywhere, maybe while rinsing the dishes after the sandwiches
are made. Stretch the calves afterward (for a free stretch video visit NikkiFitness.com) 4) Hit the abs before adding another ingredient. You can also do this on the counter or table and alternate them with
pushups if you chose. Stand with feet 3 feet away from the table and balance on both hands (under shoulders). hold here for
10 seconds, then bring right hand in the center and pivot your body to the left. Reach your left hand to the sky and and either
stagger your feet or stack them on top of each other. Hold for 10 seconds, do another middle plank and then move to a right
plank. Repeat each side 8-12 times holding each move for 10 seconds. (For more no-equipment workout moves from the NikkiFitness
Fit Travel Workout DVD visit www.nikkifitness.com and www.fittravelworkout.com) Fitness - Fit it in November 13, 2008 by Nikki Fitness The most important part about staying in shape while traveling, for work or vacation, is packing workout clothes. When
you have a chance to exercise, the excuse "I don’t have sneakers and a pair of shorts" stops way too many
people before they even get started. It is worth finding room in your bag because of the stress, bad food and sitting involved
in traveling. Your body wants you to move. You'll get rid of stress, burn calories and release those feel-good endorphins. If you don't have access to a gym or weights, there are plenty of things you
can do with your own body's resistance. Here are 10 of the 20 moves that make up my exercise-on-the-road routine. In my
next column you'll get the other 10 moves, and they get more intense. 1) Warm-up. Start with a
simple march and then jog in place for a minute. Move to a step-touch while lifting arms to the sides. Add an alternating
hamstring curl and biceps curl with both arms. Then finish up the five-minute warm-up with light jumping jacks.  2) Push-ups with a glute raise. Start with regular style or add a multi-tasking move by lowering
to the knees and adding lower-body sculpting. After the first modified push-up raise your right foot to the ceiling. Repeat
10 times on the right side after each push-up and then 10 times on the left side. You've just worked your pecs, triceps,
core and glutes. 3) Low leg low ab crunch. Next, lie on your back and straighten your legs 80 percent
straight, knees together and feet on the floor. Put your hands behind your head and crunch up for 50.. Be sure to keep your
eyes on the ceiling, knees together, neck long and chin lifted. 4) Cardio interval. Jump rope (pretend
to hold the rope and swing it for extra biceps work) for one minute or count to 100 — alternate from one leg at a time,
to feet together and hopping. Maybe hop twice on one leg at a time. Have fun with it. For all cardio intervals in this workout,
march in place for at least 20 seconds afterwards to get your heart rate back down to a comfortable level.  5) Triceps dips. Sit on a bench, footstool or chair with your hands at your sides and palms
on the bench knuckles up and fingertips curling around towards the floor. Lift yourself off the bench and slightly forward.
Lower your backside toward the floor while bending your elbows at 90 degrees. Finish the move by pushing back up so elbows
extend again. You can make this more difficult by straightening the legs or lifting one leg off the floor. 6)
Inner thighs. Lie on your right side and balance on your right elbow and right hip. Bend your left knee to place
the left foot in front of your straight right leg. Be sure to keep the right foot parallel to the floor and lift the right
leg 30 times. Repeat on the other side. Next lie on your back with your legs extended over your ribcage. Turn the toes out
and flex the feet. Begin to open and lower the legs to the sides, away from one another. To finish the move, bring the heels
back together. To intensify, only bring heels in halfway and press against your inner thighs with your hands for a true "thigh
master" resistance move. Repeat step one on the left elbow and hip. 7) Cardio. Stand up and do
20 jumping jacks with the right foot in front, 20 with the left foot in front and 20 alternating and crossing feet.  8) Outer thighs. Now lie again on your right side, and prop yourself up on your elbow but
this time in a half-side plank. Bend the right leg lift hips off the floor. Keep the left leg straight as you lift it for
25 reps. Keep the abs tight because you're working them as well in this multitasker. Repeat on the other side. 9)
Planks. Alternate from a middle plank (looks like a freeze frame of the top of a push-up) to a side plank and hold
each for a count of 10 seconds. middle, right, middle, left equals one repetition. Complete 5 repetitions. 10)
Cool down. Do a 5 minute cool down with the same moves in the warm up and then stretch your hamstrings, calves, quadriceps,
hip flexors, inner and outer thighs, glutes, triceps, pectorals, trapezious and rhomboids (upper back), and lower back with
standing rolls or cat/cow. Remember to drink a lot of water, and maybe treat yourself to a new exercise clothes as a
souvenir to celebrate your healthy habits on the road. Nikki Fitness on the Road, Part 2 In
my first column about how to stay in shape while you’re traveling, I covered 10 moves that can be done anytime, anywhere. Now, the rest of the routine for a full hour of this cardio-sculpt
no-equipment travel workout. Print this out, stuff it in your suitcase, and you'll be ready. Following steps 1-10, jump
into a lunge position:  11) Alternate forward lunges landing heel then toe. Be sure to step far enough away that your front knee does not
pass the toes. The knee should stay directly above the ankle. Right and left equals one repetition. Do 12 front lunges and
then 12 alternating back lunges for the quads and glutes. 12) Cardio interval. Jump rope (pretend to hold the rope and
swing it for extra biceps work) for 1 minute or count to 100. Alternate from one leg at a time to feet together and hopping.
Maybe hop twice on one leg at a time. Have fun with it. For all cardio intervals in this workout, march in place for at least
20 seconds after to get your heart rate back down to a comfortable level. 13) Plank push-ups. Get back into a plank
position and this time alternate a full push-up with a 10 second right side plank and another push-up with a left side plank.
That equals one repetition. Do 10 of these (20 push-ups in all). 14) Cardio. Stand up and do 20 jumping jacks with the
right foot in front, 20 with the left foot in front and 20 alternating and crossing feet. 15) Glute raises. Lay on your
back with feet flat on the floor and knees bent. Lift hips up and squeeze the glutes while pressing through your heels. Lower
hips back to the floor for one repetition. This is called a bridge. To make this a more intense workout, lift the right
leg to the ceiling and keep it there, pushing off the ground with left foot to lift hips up and down for the first 30 reps,
and then switch legs. 16) Jump rope for a minute again, using different leg combinations.   17) External oblique side crunches. Lay on your back with shoulders flat on the floor and hands behind the
head. Bend your knees and drop them off to the right side. Move the knees up to hip level so the body forms the letter "L"
from knees to hips to head. Crunch the chest to the ceiling for 40 each side. Repeat on the left. The more intense version
of this is to extend your right arm out from the shoulder and lift both knees off the floor as you lift up onto your elbow. 18)
Jumping jack cardio interval for 1-2 minutes.  19) Internal obliques. Lay on your back again and put your hands behind your head for support. Bend your knees and
put your feet flat on the floor. Focus on lifting the right shoulder, not the elbow (we want to keep the chin lifted and neck
long while looking at the ceiling) to the left knee. Bring the left knee in toward the right shoulder at the same time.
Release back to the floor for one rep. Do 30 on the same side and then switch to the other elbow and knee combo for another
set. A more challenging version of this is to extend both legs and lift one to the ceiling and lower the other towards the
floor in a scissor motion. As you lift the right leg to the ceiling, reach the right arm to toward your left toes (pictured)
repeat on the other side and do 20 alternating scissor crunches. 20) Do a cardio interval again with one minute of jumping
rope. (For different and more intense cardio intervals, visit nikkifitness.com for demos. You'll find them on the 30 minute
Military Wife Workout DVD. It's convenient to play on a laptop or in your guest room and you can buy weights that fill with
water and then empty for light packing.)  21) Upper and lower back. We worked the abdominals quite a bit, so now it's time to work the opposing muscles in
the back. Lay face down with arms long and extended out at shoulder level, forming a "T" with your body. Lift the
head, chest, shoulders, hands, legs and feet off the floor. Lower down and repeat the move 20 times. 22) Final cardio
interval of Jacks, and jogging for 2 minutes. 23) Do a 5 minute cool down with the same moves in the warm up. 24)
Stretch (see home page for a quick and free stretch video) hamstrings, calves, quadriceps, hip flexors, inner and outer thighs,
glutes, triceps, pectorals, trapezious and rhomboids (upper back), and lower back with standing rolls or cat/cow. 25)
Remember to hydrate during and after your workout, and leave these columns in your travel bag for your next FIT trip!
Pump-up Your Workout with Plyometrics I never loved calculus classes in high school or college, so when I first heard
the term “plyometrics” in my fitness certification, I thought it would be some numerical equation with complicated
definition, and not useful in every day workouts.
Thankfully, I found out that plyometrics are really simple. It means workouts that
incorporate fast leaping, jumping, or skipping, basically doing level change moves which require strength and power. What's
more, plyo moves burn calories and build lean muscle fast.
This type of workout is especially effective for
basketball and football players, dancers, runners, fitness-class enthusiasts or activities that require jumping, and landing.
They build power for the jump, and keep your joints, muscles, tendons, tissues and ligaments strong and adaptable to avoid
injury when you land.
I love to incorporate what I call “plyo power” moves in my classes and fitness videos because:
- They
build muscle like simple squats and give you a cardio workout like jumping jacks in just one move instead of two.
- They are more fun than strength training on gym machines.
- You explode into the move and shock your muscles to tone up faster.
- They work you harder to fight plateaus.
- Sports activities feel easier, become safer, and your ability to go faster and jump higher increases with this type
of conditioning.
- Jumping and level change power moves
are great bone builders.
Because plyometrics are so powerful, they should be treated as an advanced workout
move. If you're new to working out, or recovering from injury, stick to machine workouts that isolate one muscle group first,
then get into free weights and moves that require balance. Then, add upper- and lower-body together (multitasking toning)
with cardio intervals, before going to plyometrics. Plyo moves require balance, coordination, flexibility, and should be performed
on a fairly soft substance as opposed to concrete.
As with other advanced exercises, your muscles need to recover, so be sure to get
proper rest and nutrition, and don’t do too many per week. I like to do plyometrics about two times a week, along with
multitasking toning workouts, cardio endurance, cardio intervals, and yoga. They make a great addition to a well-rounded cross-training
regimen.
The moves:  In fitness classes I incorporate a step and risers to do forward and side hops. But in my fitness videos, which require less
equipment, you can use these simple moves you can do anywhere.
 This can include jumping lunges, squat thrusts, jumping plie squats, and lunge and leap. I will describe these more in depth
in my next blog. If you can’t wait, e-mail me at nikki@nikkifitness.com
or watch the video demos at www.YouTube.com/NikkiFitness.
They are simpler than calculus and the only test
is how much fun and power you can fit into your fitness.  Boost your booty with proper side-kick form! Group fitness classes are most efficient when they can
give you cardio and toning moves in one session, which is one of the reasons kickboxing remains so popular. However, the
move that can provide the most bang for your booty-sculpting buck is the most common mistake made in cardio-kickboxing
classes. Usually participants do a front kick to the side and call it a side-kick. If done correctly,
the side-kick will chisel your glutes and outer thighs, if done wrong, it just puts more stress on the hip
flexor, a muscle that is already tight from sedentary modern life. 1) Stance: For a left
side-kick, put your weight on your right leg, with the kneed and toe pointing out to the side at 45 degrees. 2)
Chamber: Think of the kick in 4 counts. Count one is hinging at the hip and dropping your right shoulder
to the right, kicking the core into action while bending your left leg and bringing the left knee toward your navel. 3)
Impact: This is count two. The common mistake is for class participants to kick to the side with their toe
pointing to the sky. To correct this, flex the foot and straighten the left leg and impact with your heel diagonally up
and toe diagonally down. Think of it like this, if inside a room your heel should aim for the corner where the back wall
and the ceiling meet. Your toe should point to where the floor and front wall meet on he other side of the room. Another
way to visualize this is that your front hip bone or “front pocket” of your kicking leg should turn down towards
the floor and your “back pocket” should be rotated up to the ceiling. Look at your foot with each kick to ensure
appropriate form. 4) Retract: For count 3, quickly retract the knee back towards the core and place
foot back to the floor for count 4. Trainer tip: Adjust your target height. If you find it difficult
to align your kick properly, instead of aiming for your opponent’s head, aim for their stomach or knee. Master the
foot alignment first, then work on the height. Even with a kick aimed at the (imaginary) opponent’s knee, you are
challenging your core and backside. You’ve just mastered the booty-kicking side-kick. Fitness
- Fit it in! Multitask Your Workout Now
that you read about how to stay in shape all winter and kick up your workout for spring, it's time to get into beach body
shape with multitasking workouts. Multitasking workouts are easy. We do it every day while mixing home chores, work
and our many to-do lists. The moves combine muscles in the upper body and lower body simultaneously, while putting you
a little off-balance for core strengthening. You then add cardio intervals between moves for a total body workout. The
best part? It's the reason we multi-task in the first place. These moves will cut your work-out time in half. 1) Start
with 15 right leg lunges forward (be sure to step far in front, landing heel-then-toe and keeping the right knee directly
over the ankle as you lower.) It becomes a multi-tasker by adding front bicep curls when you come back to a standing position.
Use weights heavy enough for you to feel challenged after 15 reps. Keep your abs tight. Lower the weights as you lunge forward
again.  2) Do 15 left leg lunges forward while lifting one or two heavy weights overhead into a tricep french press. You
do this by bringing your weights together overhead and bending the elbows. The weight is now behind your neck. Lunge forward.
As you bring the left leg back to stand tall, lift the weight back overhead by extending the elbows. Be sure to keep the arms
right next to your head and elbows pointing forward, not out to the sides.  3) Assume a plea squat position by standing with feet wider than shoulder width apart and toes pointed out to the
sides. Bend knees at a 90 degree angle so that your knees are directly over the heels and your waist is almost at knee level.
Engage your abs, start a shoulder overhead press with the weights in your hands, palms facing forward, in line with your ears.
Straighten the elbows and press weights to the ceiling as you straighten the legs. Bring weights back down and end at your
ear level, as you squat back toward the floor, taking care not to bounce weights into your shoulders. Do the plea squat shoulder
press for 15 reps.  Do one minute of jumping jacks or simulated jump rope between each numbered move. Repeat 1-3 for a total of 3 sets.
You will work quads, glutes, triceps, biceps, shoulders, inner thighs and abs. In my next column I will involve the
outer thighs, calves and hamstrings, upper and lower back, chest and more. To see these moves in real time, visit www.nikkifitness.com for a demo, and for information on how to get my multi-tasking half hour workouts, including the Military Wife Workout DVD. Multi-Task Your Workout, Part 2 As
we enter the second half of summer, the heat is on. The temperature has already hit 90 degrees across much of the country.
Hopefully, those multi-tasking moves from my last column left your shoulders, biceps, triceps, quads, glutes and inner thighs in good shape and you’re ready to show them off. I'm continuing
those multi-tasking moves here with new ones to work your outer thighs, chest, back and glutes. Multi-tasking your workout
will help relieve the stress of juggling other responsibilities. The moves combine muscles in the upperbody and the lowerbody
at the same time, while putting you a little off-balance for core strengthening. Then, add cardio intervals between moves
for a total body workout, and this burns more calories than simply doing cardio or toning moves separately. 1) The first
move is an outer-thigh lift and a one-arm-outside bicep curl. Balance on your right leg, lift the left straight leg to the
side, this gets the hip abductor working. At the same time, lift the right hand holding a heavy weight to the side
for an outside bicep curl. Feel the abs engage. Do 15 reps and repeat on the other side. 2) The next move works upperback,
abs and outerthighs. Get down on your hands and knees. Use medium-sized weights and balance on them. Lift your right
arm out to the side while lifting your bent left leg out to the left side (we call this the hydrant, get it?). Do 15
this way, then switch and lift the left arm and right leg at the same time. Notice how your abs have to contract as you lift. 3)
Finally, lay on your back with heavy weights in your hands, elbows bent at 90 degrees. Align your wrists directly over your
elbow, getting ready for a bench press. (Your arms should look like goal posts.) You'll simply straighten the arms to lift
the weights towards the sky, and then bend the elbows back to 90 degrees, keeping the wrists above the elbows. At the same
time. Bend the legs and put your feet flat on the floor. As you lift the weights for a chest press, you will engage
your glutes, quads and abdominals to lift the hips as high as you can off the floor. Lower hips and hands at the same time.
Do 15 reps. Before you start, prepare to do one minute of jumping jacks or simulated jump rope between each numbered
toning move. Repeat steps one through three for a total of three sets. Add these multi-taskers to the three
moves from last week for total body workout. Next month I’ll write three more exercises that will get you though the
summer heat waves looking and feeling great. To see these workouts in real time, visit www.nikkifitness.com for a demo, and for information on how to get my multi-tasking half hour workouts, including the Military Wife Workout DVD. Multi-Task Your Workout, Part 3 Are
you ready for a real, time efficient workout? Over the last few months we introduced something we do in everyday life
and applied it to our fitness routine: multi-tasking. We combined muscles in the upper- and lower-body at the
same time, while the core kicked in to help us balance. With cardio intervals and the six moves from other columns,
month, we had enough for a 30-minute workout for the quads, inner and outer thighs, biceps, triceps, abdominals and shoulders.
Let’s complete the hour with more challenging multi-tasking moves for the calves, quads, biceps, shoulders, chest, back,
abs and glutes. 1) Short and tall
Our first move is one of my favorites and combines six muscle
areas. This move can also be done with heavy weights. First, stand with feet shoulder width apart, knees slightly bent, hips
forward and aligned under the shoulders (ready position). Then, hold the weights at your sides with palms facing the center
of the body. Squat as if you are sitting back into a chair. As you begin to stand back up, lift the weights in a bicep hammer
curl up to shoulder height. From here lift up onto the toes (calves engage) as you push the weights overhead, with palms still
facing inside and towards each other. Return to ready position to complete one repetition. 2) Balance Beam
The next move will work the upper back, hamstrings and glutes. Bend over at the waist, keeping the back flat. Do a dead
row with medium weights by bringing the elbows to the sky, bend knees slightly. Lower the weights back down towards the knees.
If you’re comfortable with this, we will add a multi-tasker: As you lift the weights, also lift your right leg straight
behind you to be level with your back. Lower, and repeat. This move takes a lot of balance, so your core tightens as you lift.
3) Push up, tone up
We’re going to move to the floor for this exercise. Do a full push-up
and at the top, lift the right leg straight back and up about six inches, bring the toes back to the floor. Do a second push-up
and at the top lift the left leg six inches — repeat with the other leg. If you can’t do full pushups, perform
the move on hands and knees. Make sure the knees are far behind you so that a straight line forms between your knees, hips
and shoulders. Do one pushup and then lift your right foot to the ceiling, leg bent at 90 degrees. Do one minute of
jumping jacks or simulated jump rope between each numbered move. Repeat exercises one through three for a total of three sets.
For the second half hour, do six moves from my last column. Don’t forget to stretch hip flexors, quads, calves, hamstrings, chest, back, triceps, biceps and shoulders. Now
go out and show off your toned body with the extra hour you saved by Train to Improve Your Push-Up Power I
received a great question from a Military.com member about building up strength to do full, strong pushups. So
many women have trouble building up the strength, or just say they hate doing them and give up. It's very important for women
to have stong upper body strength. Just follow these steps:
1) Start standing arm's length away from
a wall and count as many as you can do against it. If you can do more than 20, move on to the next step. If not,
practice every other day until you can do 20 against the wall, trying to do one or two more each day. (You need to give yourself
a day to recover in between.) Finish by stretching your chest muscles: link your fingers behind you and lift your arms upwards
for 15 seconds.
2) Find a table, couch, weight bench, bed or counter. This should be around
knee- to waste-level high. Stand back far enough so that you can lean your body diagonally onto the bench, holding yourself
up with your arms. Do the pushups at this level, working slowly up to 20 at a time, practicing every other day. Bring your
chest down to the bench or whatever you are practicing on, and be sure to focus on keepng a straight line from your ankles
to your hips to your shoulders. Hands should be farther than shoulder width apart. Keep the body aligned and don't hinge at
the hips. It's better to only do one perfect move rather than 10 with poor form. Watch yourself sideways in a mirror or have
a friend watch you and tell you if your hips tilt up to the sky or you let the belly sink to the floor instead.
3) Move to a step (either like one from an exercise class or a step at home on a staircase.) Start on your
knees with feet together. Again focus on your form being a straight line from your knees to hips to shoulders while bringing
your chest and chin to the step and work your way up to 20.
4) Now you are ready to do them
on your feet, still on a step. Ankles, hips and shoulders in line, chest and chin to the step.
5)
Congrats! You are ready to try the full pushup. Once you work up to 20, you can start trying to do more.
Quick Push-up Tip: You should always work your upper back muscles -- the opposing
muscle group -- to avoid a muscle imbalance. An imbalance will cause the shoulders to round forward, tight pectoral muscles,
overstretched trapezius and rhomboids, and other back conditions, even pain. You can strengthen your back by doing weighted
dead rows, weighted reverse flys, or by laying on the floor, arms out to the side away from body at shoulder level -- forming
a T -- and lifting the chest and arms off the floor. You squeeze the shoulder blades towards each other and release down for
20 reps. Good luck with your workouts this week! Nikki  Sick of biceps curls with heavy weights? Here is a great move that saves time and lets you “go light”
by using a lighter weight but longer lever. By combining and outer thigh lift and standing on one leg, you put yourself
off balance which engages the abs. I perform this “Reach for the Stars” multitasking move and many others on
my upcoming Red Carpet Runway Workout DVD (more info on http://www.nikkifitness.com/) Here’s how its done: Pick up one light weight and hold it in your right
hand. Stand on your right leg and flex your left foot. Lift your straight left leg out to the side, as high as it
will go, while lifting your right hand, palm and weight facing the sky. Lower the arm and leg at the same time and repeat
for 20 reps. Do the other side to finish the first set. You’ve just worked outer thighs, shoulders, abs and biceps,
without doing a single curl. You can hit the opposing muscle groups with inner thigh plie squats and a french press overhead
for the triceps. (For photos of this move, you can email nikki@nikkifitness.com)  Client: Do you know the nearest vet office? Trainer: Why? Client: I
have some sick pythons. (Client flexes his puny arms and kisses each bicep.) Trainer: (Rolling her
eyes) Drop and give me 50.… Taking your “sick pythons to the vet” doesn’t have to be a joke.
You can really have great guns (amazing arms) in just a few easy steps.
1) Melt the fat
over the muscle. That means doing more cardio, eating lean protein after your muscle workouts, and making sure you eat 6 healthy meals a day including lots of fruits, veggie and fiber. 2) Build the muscle my increasing your weight. You won’t get
too bulky by lifting 15 lbs free weights, and if you never move beyond the 5 lbs weights you won’t see definition.
Work on your arm muscles 3 times a week with a rest day in between. Increase the weight by 2 lbs each week. Aim for 8 reps
your first day, 10 the next and 12 the last day, then up the weight. 3) Work the different fibers in your muscles by
hitting them from different angles. For example, do outside biceps curls (elbows in by your sides hands lift away from you
out to the sides, then up to your shoulders), forward curls, hammer curls, preacher curls and cross curls (bring weights
across body from left hip to right shoulder). 4) Make your triceps a triple threat with French presses (hands together
overhead holding weight, then lower weight behind your head keeping elbows pointing to the ceiling and press back up), kickbacks
(lean forward, lift elbows up near your ribcage and move weights from shoulders to hips and back to shoulders), and dips
(sit on a bench, hands at your sides and lift your butt off the bench, lower down toward the floor until elbows are bent
at 90 degrees and lift yourself back up by pressing through the palms). 5) Push that weight off your shoulder. Do
overhead presses with weights facing forward and another set with them facing your ears. Do front and side extensions
by keeping arms straight and lifting the weight away from your body forward and to the side. Throw in some planks and
yoga-style down dogs in your other workout days to continue to define those delts. If you
can’t get to the gym or are traveling, push-ups work all three areas conveniently. And save the corny
jokes. Arms like yours are seriously sculpted. Get the DVDs at www.nikkifitness.com November 6, 2009 by Nikki Fitness Men and women alike aim for getting toned and cut shoulders. Instead of doing the normal overhead presses with heavy weights
every day, I have a triple-threat move that will challenge and refresh your routine, with slightly lighter weights than overhead
presses. This focuses more on muscle endurance than muscle strength. Add these to my other recent blogs to complete
the series of "Triple-Threat" moves I have developed in my fitness DVDs and NYC fitness classes at Crunch. Here's your shoulders triple-threat fix: 1- Start standing in set position.
Put weights in each hand and place hands in front of your hips with palms facing your body. Drag the weights up your body
to chest level, leading with the elbows, keeping neck muscles relaxed and shoulders down. 2- Push the weights out in
front of you at shoulder level, extending the elbows and keeping palms facing the floor. 3- Open arms out to the sides
at shoulder level, palms facing down, and slowly lower them to your sides at starting position, creating resistance as the
weights are lowered in a controlled motion. 
I personally like to do 1,2,3 in a row to a good workout song and fit it in with an 8 count. I also sometimes add a
leg move like glute kickbacks or calf raises. Then I reverse the moves to 3,2,1 and continue the leg toning. (If that takes
too much coordination, you can always separate the three moves, chose one and repeat it in 3 sets one day, and then chose
the next move and repeat it another day.) You won't be able to lift your arms the next day, but at least they will look
good! Nikki November 17, 2009 by Nikki Fitness I like to work out in threes. Three sets of 15 reps, alternating 3 moves in each set, and combining upper, lower and core
muscle (3) groups. Rookies and experts alike should benefit from the series of "Triple-Threat" moves I have developed
in my fitness DVDs and NYC fitness classes at Crunch. Today's blog shows 3 different triceps moves. You can do them alone
or combine them with different leg and core moves for true multi-taskers. Here's
your triceps triple-threat fix: Skull Crushers – Lay on your back with knees bent and feet on the floor, under
your knees. Hold a body bar or free-weights in your hands and extend your elbows, weights as close to the sky as you can reach,
and over the chest. Keeping the area from your shoulders to just below your elbows completely still, flex the elbows, dropping
your hands and weights slowly next to your ears (with body bar, lower it just over your head towards the floor). Extend elbows
again and lift weights back to the sky and directly over the chest. Repeat for 20 reps per set, and vary the weight as you
progress. 
Dips- Sit on a chair, bench or step with palms on the edge, fingertips pointing towards the floor and knuckles pointing
to the sky. Support yourself with your arms and step feet forward slightly to lift your backside off the seat. Either keep
legs bent at a 90 degree angle with feet flat on the floor, or for more of a challenge, straighten legs most of the way and
balance on heels. Keep elbows behind you as you bend them and drop your backside towards the floor, almost touching/grazing
your back and shirt to the seat behind you. Elbows should bend to 90 degrees and then use your arms to push you back to where
the arms are straight, but you are still supported by only feet and hands. Repeat for 20-40 reps per set. 
Triceps push-ups – And you thought regular push-ups were hard!? These target toners really hit the backs of the
arms, and also include work by the pectorals, shoulders and abdominals. Start at the top of a push-up, legs straight and balancing
on your toes (advanced). Beginners should start on their knees and walk your upper body forward so that your knees line up
behind your hips. . Align hands under shoulders with the intention of keeping your elbows tight by your body, not flying out
to the sides like a traditional push-up. Lower your body down and forward, so that your shoulders, abs and hips are in a straight
line. You should feel your elbows in by your ribcage and hands under the shoulders, chest between the hands and about one
inch from the floor. Keep your neck in a safe line with the spine and focal point a few inches in front of you on the floor.
Push back up to the top of a push-up or plank. 
Chose one of these moves a day repeated in 3 sets, or alternate all 3 in one workout. Don't forget to work the opposing
muscle, the biceps, which got a triple-threat treatment in last week's blog, Not finished? Add triceps French presses and
kickbacks for a firming-in-five routine. Nikki October 20, 2009 by Nikki Fitness I like to work out in threes. Three sets of 15 reps, alternating 3 moves in each set, and combining upper, lower and core
muscle (3) groups. Whether or not you can be this ambitious depends on if you are deconditioned and just starting a workout
routine, or have a workout addiction and are always looking for a new fix to get you over a plateau. I did these moves and
shot the accompanying photos when I was 8 months pregnant, so don't be afraid to get toning! Rookies and experts alike
should benefit from my series of "Triple Threat" moves I have developed in my fitness DVDs and NYC fitness classes
at Crunch. Today's blog shows 3 different biceps moves. You can do them alone, version one on Monday for several sets, version
two repeated in your Wednesday workout and the third on Friday; do versions 1, 2 and 3 in all your muscle workouts this week.
You can also combine them with different leg and core moves for true multitaskers. For each move you can also chose to do
20 reps with light weights, 15 reps with mediums, or 8 reps with heavy weights for 3 sets of biceps burning. Keep abs tight,
hips tucked under, feet shoulder-width apart and knees slightly bent (unless adding multitasking leg and core moves like lunges,
calf lifts, plie squats, etc.) Here's your biceps triple threat fix: Version
1 - lift arms at the same time or one at a time, out to the sides, by holding weights and turning your palms to the ceiling.
Anchor elbows into your ribcage and widen hands our towards the side, as opposed to directly in front of you. Lower to your
pockets (almost completely straightening elbows but not nyperextending) and lift toward your shoulders for one rep. 
Version 2 - hold weights in your hands directly in front of you, palms up, as if you were carrying a tray. Close fingers
around weights and lower to your legs and lift towards shoulders. 
Version 3 - hold weights and turn your wrists so that your palms face the center line of your body. Lower weights towards
your legs by extending the elbow joint and lift towards shoulders by flexing the elbow. Your hand with the weight should look
like a hammer. 
Again, use these moves alone or with multitaskers and chose one a day repeated in 3 sets, or alternate all 3 in one
workout. Don't forget to work the opposing muscle, the triceps, which will get a triple threat treatment in next week's blog,
followed by the shoulders. Gotta love 3s! 4 Moves to Sculpt, Slim Your Body What if someone told you that you could do a full sculpting workout and cardio all in 20 minutes?
What if in just four you could tone your biceps, triceps, shoulders, chest, upper back, lower back, abs, inner thighs, outer
thighs, glutes, quads and calves in just four moves? Too good to be true? Not if you multitask with 15 reps of three sets
below. Six-Part Plie: (Tones inner thighs, quads, glutes, calves, biceps, core and shoulders.)
Stand with feet wider than hip distance apart, toes pointed out at 45 degrees. Hold 5- or 10-pound weights in each hand. As
you perform the inner thigh/quadriceps/glute plie squat, lower the hips toward the floor, bending knees at 90 degrees, so
at the lowest point the knees are directly over the ankles. As you stand back up, lift the arms to a bicep curl. Continue
to press the hands to the sky for a shoulder press and rise up onto the balls of your feet to work the calves. You should
keep the feet wide and being a little off balance causes the core to kick in and hold you up, so contract the abs during the
move and repeat. Triceps side plank thigh lift: (Sculpts abs, triceps and outer thigh) Lay on your
side balancing on the left forearm and bend left knee underneath you. Lift the hips off the floor. Lift extended top leg (the
right) and with a 3-to 5-pound weight in your right hand. Push the weight from behind your neck to the sky, keeping your elbow
stacked over your shoulder the whole time. Lower the weight behind your neck and extended the leg back to the ground at the
same time for one rep. Repeat 15 times and then perform the move on the other side for one set. Airplane:
(Sculpts and strengthens back and back of legs) Lay on your stomach with arms extended at shoulder level so that the body
forms the letter "T." Lift head, shoulders, hands, chest, knees and feet off the floor and hold for an upper back,
lower back, glute and hamstring extension. Lower to the floor for one rep. Repeat 15 times for one set. (Trainer's tip: keep
looking at the floor, don't lift chin up to look in front of you, but instead keep looking at the floor to keep the spine
in line.) CardioSculpt Squat Thrust: (Melts fat, increases metabolism, tones pectorals/chest muscles,
firms shoulders, tightens abs and tones quads, glutes and calves.) Perform this move to an eight count with your favorite
up-tempo music. Do two jumping jacks, touch the floor with your hands and jump back to a plank, do a push-up, jump back
to standing. Repeat 15 times for one set.
 Everyone knows about push-ups, their convenience and effectiveness.… but what about the opposing muscle group? Working your upper back, trapezius and rhomboids, usually requires machines, correct body alignment, free weights or tubing and a personal trainer
forcing you to do them. Everyone from military men, to desk job devotees, to new moms tend to get the back slump that comes
from either overdoing the push-ups without working the upper back, over-stretching the upper
back in a computer or car slump position, or holding a baby all day. The wheel push-up (from my Fit Travel Workout DVD) is my favorite upper back move because it requires no equipment and I always feel the muscles getting sore and stronger
afterward. If you’ve done the regular wheel in yoga class, this will feel familiar. If you have never done a wheel,
I will walk you through it. 
1– Lay on the floor on your back, looking up at the sky. Bend your knees and place your feet on the ground.
Flip your hands so that they are on the ground next to your ears, fingertips pointing to your feet. Try to lift yourself
up with your arms gently onto the crown of your head. Hold there without putting pressure on the head or neck, and then slowly
lower down and counter-stretch your back by hugging the knees to your chest for 10 seconds. 
2– If you feel strong enough, perform the move again, and this time lift off the head and straighten the arms
and legs as much as you can, as if someone tied a string around your waist and is pulling our belly to the sky. Hold this
arch (the wheel) for 2–10 seconds, and repeat the counter-stretch above. 3– If you are ready
for the wheel push-up, go back through the first 2 progressions, and once in the wheel position with arms
and legs straightening into the arch formation, start bending the elbows to just barely tap the head to the floor and then
straighten the arms again. That is one push-up. Work up to doing 15 at a time and always counter-stretch
between sets. No equipment needed and just as effective as a pectoral push-up. If you still need a trainer
forcing you to do it, print this article post it in your workout area! Fitness — fit it in. Nikki
4 Moves to Sculpt, Slim Your Body What if
someone told you that you could do a full sculpting workout and cardio all in 20 minutes? What if in just four you could
tone your biceps, triceps, shoulders, chest, upper back, lower back, abs, inner thighs, outer thighs, glutes, quads and
calves in just four moves? Too good to be true? Not if you multitask with 15 reps of three sets below. Six-Part
Plie: (Tones inner thighs, quads, glutes, calves, biceps, core and shoulders.) Stand with feet wider than
hip distance apart, toes pointed out at 45 degrees. Hold 5- or 10-pound weights in each hand. As you perform the inner thigh/quadriceps/glute
plie squat, lower the hips toward the floor, bending knees at 90 degrees, so at the lowest point the knees are directly
over the ankles. As you stand back up, lift the arms to a bicep curl. Continue to press the hands to the sky for a shoulder
press and rise up onto the balls of your feet to work the calves. You should keep the feet wide and being a little off balance
causes the core to kick in and hold you up, so contract the abs during the move and repeat. Triceps side
plank thigh lift: (Sculpts abs, triceps and outer thigh) Lay on your side balancing on the left forearm and bend
left knee underneath you. Lift the hips off the floor. Lift extended top leg (the right) and with a 3-to 5-pound weight
in your right hand. Push the weight from behind your neck to the sky, keeping your elbow stacked over your shoulder
the whole time. Lower the weight behind your neck and extended the leg back to the ground at the same time for one rep.
Repeat 15 times and then perform the move on the other side for one set. Airplane: (Sculpts and
strengthens back and back of legs) Lay on your stomach with arms extended at shoulder level so that the body forms the letter
"T." Lift head, shoulders, hands, chest, knees and feet off the floor and hold for an upper back, lower back,
glute and hamstring extension. Lower to the floor for one rep. Repeat 15 times for one set. (Trainer's tip: keep looking
at the floor, don't lift chin up to look in front of you, but instead keep looking at the floor to keep the spine in line.)
CardioSculpt Squat Thrust: (Melts fat, increases metabolism, tones pectorals/chest muscles, firms shoulders,
tightens abs and tones quads, glutes and calves.) Perform this move to an eight count with your favorite up-tempo music.
Do two jumping jacks, touch the floor with your hands and jump back to a plank, do a push-up, jump back to standing.
Repeat 15 times for one set.
Simple Workouts for Expecting Moms If labor is a marathon,
why would you stop training nine months before? There's no need to stop your workout if you've been active up until conception.
While pregnancy isn't the time to start a new or more challenging fitness routine, it can be a time to continue your healthy
behavior, even if you must cut back a little.
I'm 35 weeks pregnant and have been lucky enough
not to have any extreme problems that kept me from working out. My routine helped boost my mood, feel less like an invalid,
and keep my arms, legs, back and chin from doubling. I cut my work outroutine down from multitasking toning and cardio plyometric
intervals to arm and leg toning, and I reduced my weights from 15 lbs to 8 lbs. Additionally, do easier cardio for longer
periods of time.
I’ll share with you of my safe pregnancy moves if you're trying to
keep that double chin at bay.
After a warm-up I do one set of each muscle group triceps, biceps,
chest, shoulders, and back. You can change the size of weight and number of reps for each set if you crave more variety.
After each set, stretch and go on to the second move for each muscle group. You’ll need sneakers and free
weights, as well as pillows to lean back on for the chest flys if you're past your first trimester. Start by checking with
your doctor to see if what work out routines are safe for you during your pregnancy.
Try
the following tricep workout to tone your arms (I do them alone with knees slightly bent.):
Tricep Dips
Kickbacks
Overhead inside presses
Shoulders: Front press
Front shoulder raises
Overhead front press
Chest (If you experience carpal tunnel symptoms, replace pushups with more flys
or use a bench press at the gym.):
Pushups on incline
Upper Back: One-arm reverse
Lower Back: Alternating arm and leg extensions on all 4s.
Next month I will share with you my legs and cardio baby bump routine for your marathon labor
training. Fitness – Fit it in! Nikki
Get Your Abs Back After Childbirth I recently had a "c-section"
and thought that I will never have my abs back. However, while planning my next video, "Hard Core Abs," I found
that these moves, combined with healthy diet and cardio, can take anyone from C-to-6-pack!Try them now to harden your core
and work your arms as well.
1.) Thread the needle: Lie in a side plank on your left elbow and hip, legs extended.
Lift the hips off the floor to balance on the elbow and forearm and outside of your left foot (you can also stagger the feet
so one is in front of the other for balance). Extend your right arm to the ceiling and then bring it down to the floor and
reach it toward the back of your mat, threading the needle underneath your left armpit. Bring right arm back up toward the
sky to complete one rep. (Trainers tip: Try not to sink in your left shoulder by keeping the core and left arm strong and
dynamic.) Do 15 reps and repeat on the other side. Total of three sets.
2.) Hip Dip: Assume
the same starting position as threat the needle – side plank on your left elbow and forearm but with right hand on your
right hip. Simply stack feet and lift hips off the floor and then tap the mat with left hip by bringing them back down without
collapsing. Tap and lift hips for 15 reps and repeat on the other side. Do three sets.
3. Weighted oblique reach : Lay on your back with a 10-pound weight in your hands.
Knees should be bent and feet flat on the floor. Lower the weight behind your head to the floor, and then bring it back up
while crunching and twisting the weight to your right side. Repeat from the ground up and then crunch and twist to your left
for one rep. Repeat for 15 reps. Do three sets total in your workout. Finish any ab workout with some lower back toning, because
the back is an essential part of a hard core.
April 8, 2010 by Nikki Fitness If given the choice, my baby would probably prefer a whistle in his mouth to a pacifier. He is my own 4-month old personal
trainer. When he is fussy, he doesn’t like small jiggle moves or swinging back and forth, instead he calms down when
I hold him and perform large up and down motions – like lunges and squats! So I created the Baby Bootie Camp
workout to soothe baby and slim and sculpt mommy (and daddy!). To get on the waiting list for this new (the 5th) NikkiFitness
DVD, go to www.nikkifitness.com and sign up for the free e-mail list (no spam, just new once- weekly workouts or tips). Here
is part one – standing leg workouts with a baby. 1) Inner Thigh Squats Either holding
the baby in front of you, or in a harness like a Baby Bjorn, separate your feet in a wide plie stance, so that your knees
are directly over your ankles when you bend them at 90 degrees. Toes point 45 degrees out to the sides, not directly in front
of you. Stand to straighten legs for one rep. When my baby cries, this is his go-to move to bring quiet and calm. 
2) Lunges Separate your feet bringing the right in front and left behind, but to ensure
good balance holding the baby, separate the feet so that they are not standing on a tightrope, in line, but instead, picture
standing on two railroad tracks. You can also hold onto a piece of furniture for added balance. Lower towards the ground so
that the front knee lines up directly over the ankle and then rise up to straighten the legs again. Do 15 reps on this side
and then switch legs to bring the left in front. 
3) Calf lifts Give your quadriceps a break and stand with feet shoulder width apart. Rise
up onto the balls of your feet 20 times to work your calves and keep baby happy and moving. 
4) Squat and Lunge Combo Combine move one and two, slowly, by performing one inner thigh
plie squat down and up, with toes pointing 45 degrees out. Then left your right heel and pivot on the ball of the foot, turning
to face your left and perform one left lunge down and up. Pivot the foot back for another inner thigh plie squat. Lift left
heel and pivot on the ball of that foot to turn to your right for a right lunge, then turn back to center. That completes
one rep. Perform 10 inner thigh squats, left lunge, inner thigh, right lunges altogether. Next week we’ll introduce
“Rocking Outer Thigh” and “Glute Kickback Squats” and then move onto arms, abs and back later in the
month. Better get moving, the baby says GO! Fitness, Fit it in. Nikki
Last month, I told you that my baby is my own little personal trainer because the
moves that stop his cries big motions like squats and lunges. Even my babysitters know that a sitting session with him is
like a trip to the gym. I get many emails from other new moms asking for workout tips when they can’t fit in a
workout because of taking care of the little one. So I created the Baby Bootie Camp workout to soothe baby and slim and sculpt
mommy (and daddy!) while soothing the baby. The DVD is available starting June 1! Part one — lunges and squats with the baby– was the topic of my last blog. Part
two explores “Rocking Outer Thigh” and “Glute Kickback Squats” you can do with the baby, or if he/she
is napping or you are just not comfortable with working out with your baby, you can also use free weights to perform the sets. Rocking
Outer Thigh   
Start standing up and holding baby with your arms or a secure shoulder carrier like a Baby Bjorn.
Squat and rock your weight to your left leg. Stand up on your left leg and lift your right leg to the right with a flexed
foot, noticing the contraction in the right outer thigh. Rock back to the middle and squat low (like sitting back in a chair)
and the stand on your right leg and lift the left leg out to the left. Trainer’s Tip: for added stability, hold on to
a wall or piece of furniture while performing the move. Perform 20 on both sides for one set. Do 2–3 sets depending
on your time and energy. Glute Kickback Squats  
This is the same squat move with the baby but instead of kicking the leg out to the side, instead kick
it behind you with a straight knee and flexed foot to contract the glute muscle and tone your backside then squat again and
kick the other leg back. Perform 20 repetition of both sides for one set. Perform 2–3 sets with the rest of the
Baby Bootie Camp moves. I’ll introduce arms and back later in the month. Next time your baby cries… feed,
burp, change and sweat! Fitness - Fit it in! Baby Bootie Camp 3: Post-Baby Hard Core Abs
Most new moms tell me, "I
really want to get my abs back in shape since I gave birth, but I have no time with taking care of the baby!"
This also was a concern of mine after my C-section. But during the times my baby would get fussy, he didn't quiet
with little giggles or swaying, he craved big moves like lunges, squats and playtime on the floor to get him calm.
So we started working out together. A few months later, I created my "Baby Bootie Camp" DVD for moms
like me. Here are two of the abdominal moves my baby taught me (always check with your doctor and the pediatrician first):
Patty cake crunches. Lay on the floor face up, with your knees bent and feet flat
on the floor. Place the baby sitting on your hips, facing you. Crunch up using your abs to lift your shoulders and head off
the floor, and touch your right hand to the baby's left hand.
Then lay back down and repeat
on the other side. Play your game of Patty Cake with the baby for as many reps as you can.
Plank tummy time. My pediatrition always tells us to do tummy time with the baby -- to
get him used to laying on his stomach when not sleeping, so he'll eventually build his crawling muscles. Check with your doctor
to find out when you can do this. If approved, place the baby face down with his hands in front of his chin -- he should hold
his head up in a "cobra" pose (if you're familiar with yoga terms).
While he practices
his tummy time, you can hover next to, over him, or in front of him and do steady planks where you balance on your toes and
hands, like at the top of a push-up. Your hips, shoulders and ankles should be in line.
You
can also go up and down on your forearms to "walk the dog" and show your baby how you can support yourself.
If the baby would rather be facing up, do a plank over top of him and rotate into a side plank with one hand
overhead and feet staggered, then back to center, and plank on the other side. The baby bootie camp style is to include some
tickles or other type of attention on the baby so he or she feels like you're playing with him. You can even add a push-up
between your side planks and plant a kiss on his or her cheek between sides.
Fitness -- fit it
in! (Even with your baby).
 I was a cheerleader in college at Syracuse University, and never had to force myself to go to the gym, because we always
had “practice” where I just had to show up for several hours with my best friends and do stunts (plyometric
muscle builders), push-ups for when the team scored during games, and all the choreographed fight songs and
routines (cardio). After school I needed another fun and social forced workout like PRACTICE, so I became a group
fitness instructor and later a trainer. Now I live in NYC, teach at gyms here and have a line of 7 fitness DVDs. My
latest theme of group workouts brings me back to college and sports. I do basketball, football, baseball and track drills!
I even have a fitness playlist with fight-songs and game-day favorites to get you in the mood
(get it at http://www.nikkifitness.com/) NikkiFitness Practice Workout (you will need an aerobic step with 2 risers on each side): Basketball
Toe Taps: Face the short side of the step. Start straddling a step-type bench or a basketball. Tap
your right toe on the bench or ball and balance on your left foot. Next, hop the weight onto your right foot while putting
it on the floor and taping the left toe onto the step or ball. Jog your arms while continuing to shift your weight and tapping
your toe. Continue for 30 seconds. For the second 30 seconds, do one bounce (dribble) and one shoot with your arms. Basketball
Double Dribble: Face the long side of the step. Step with your right foot on the left corner of the step and hop
up as you pretend to “shoot” a basketball, and kick your straight left leg behind you in a glute raise. As you
come down to the floor and switch sides, “dribble” twice. Step your left foot on bench and shoot the ball as
you kick your straight right leg up and behind you to complete one rep. Continue this drill for 60 seconds. Football
Tire Runs: Level 1– Stand on top of a short bench or aerobic step, facing one of the short ends. Step down
with the right foot, and then the left, to straddle the step. Without pausing, step back up with the right then left foot.
Jog faster in a right, left, right, left pattern with high knees as if jogging through tires. Repeat for 30 seconds. Level
2– From here straddle with the right foot down then the left and hop both of them on top together. Perform that for
30 seconds. Repeat on the other side at level one for 30 seconds and then on level two on the left for 30 seconds. The
Heisman: Jog twice to the right and then pause in a crouch with your left knee up and Heisman pose your hands.
Then jog to the left two quick times and hold the Heisman pose with the right knee up to a count of (right) one, and two
(pause), then travel left for counts three and four (pause). Goal Posts: Stand facing an aerobic
step bench. Jump onto it with your feet and knees pointing out to the sides in a plie squat and arms in a goal post/biceps
flexing position, elbows bent at 90 degrees and out to the side at shoulder level, fists clenched and hands at head level.
Step down right then left, and then jump again with both feet landing at the same time. Step down left then right to complete
the set. Perform this straddle hop with goal post arms for 60 seconds. Baseball Pitcher: Stand with
your left side body facing forward. Throw the “ball” with your right arm, winding up with your left leg. As you
let the “ball” go and follow through, bring your right leg forward and down your body to face the left side
of the room and land in a deep squat with your right leg in front. Stand and wind up with your left arm and right leg and
land forward with your left leg coming forward into a squat as you release the “ball” with your left hand. Continue
“throwing” with opposite arms until you walk/squat forward 4 times. Run back “home” to start
again. Do the drill for 60 seconds. Fitness — fit it your practice this sports season.  For hard core athletes and military troops looking to get an edge, altitude training may be an answer to shocking your
body into working harder. Altitude training has been touted by olympic-level athletes and coaches who claim
it increase strength, speed and endurance while improving recovery and avoiding fatigue. I gave it a try recently
for this column and also did some research to see if it is really safe. My verdict: it’s no joke and not for the “faint”
of heart. According to Wikipedia, “Altitude training is the practice by some endurance athletes of training for several weeks at high altitude, preferably over 2,400 metres (8,000 ft) above sea level, though more commonly at intermediate altitudes due to the shortage of suitable high-altitude locations.
At intermediate altitudes, the air still contains approximately 20.9% oxygen, but the barometric pressure and thus the partial pressure of oxygen is reduced.” My first experiment was to try to run 3 miles in Aspen, CO. I had taken anti-altitude
sickness pills, Acetazolamide, a day before arriving and throughout my trip, so I thought it would be no sweat. I usually
can run 3–4 miles without stopping or being out of breath and consider it an easy workout day. However in my 30 min
jog in the mountains, I had to stop 5 times because I was so out of breath. Feeling like my workout was not hard enough
because I kept stopping, I headed to the hotel gym for some weightlifting. I could not catch my breath and instead of doing
multi-tasking toning moves, I had to stop and break it down — doing just biceps curls, just french presses,
just lunges, not combining core/arms/legs like I usually do. I noticed my hands and feet tingling. Not
a fun sensation, then I felt nausea later in the room. I just wanted to curl up in bed and feel better. (Remember I am a
personal trainer, plyometric cardio interval and weight lifting class instructor, runner, p90X enthusiast, fitness DVD creator
and yogi who works out 6 days a week.) The next day we tried a hike in the mountains. I hike in the hills of Pennsylvania
every chance I can get out of NYC, an barely even consider it a workout. Again, pins and needles and shortness of breath
hit me on the advanced trail, so we turned around and took the scenic one. I recognized and researched some of the
symptoms of altitude sickness including headache, fatigue, pins and needles, rapid pulse, lack of appetite or nausea,
nosebleeds, dizziness, and trouble sleeping to name a few. Working out and drinking alcohol makes symptoms worse. If
you are considering trying altitude training, my advice would be to talk with your doctor first, and spend some time in
the high altitude location, maybe a week, without working out (first time I ever recommended not working out!), so your
body gets used to it (I was only there for 3 days). Give yourself plenty of time there if you are serious about training.
Stay really hydrated, and perhaps find some oxygen inhalers (they had one in the mini bar at the hotel). Do some research
on sites like Altitude.org and Altitudetraining.com Upon my return I never thought Newark air was so
delicious, but my workouts the rest of the following week did seem effortless. My verdict on this kind of training is: it
might bring gains, but it might set your body back more than it helps. Good health is a gift, so don’t jeopardize
it.
Fight Football Season Fat With Game Drills and Stadium Music  It’s my favorite time of year, football season while the weather is still warm. It’s like Christmas in September.
As a former Syracuse University cheerleader and football office assistant, I got to see a lot of college practices and pre-game
warm ups. So in my NYC fitness classes and my Booty Camp DVD (Amazon and Nikkifitness.com) I created football drills
to go with popular football songs to keep you from getting fat this football season! I will be on Fox
& Friends on Saturday showing some moves that you can do during the game and on commercials so that you don’t
get fat watching your favorite team, or during your fantasy drafts. Tune in Saturday August 27th from 9-10am
eastern. To get you “in the game” here is my suggested football themed fitness music playlist (download
from iTunes): You can also find college fight songs and songs for your favorite NFL team if you search
for them. Tune in on Saturday to see my Sore Score push-up drills– if your team scores 45 points
in the game with touchdowns, field goals, PATs and safetys, you end up doing around 200 push-ups in one game!
Then I also have moves like “the heisman”, tire runs, run and dropsquat trust, tubing run with reins…
and of course, you burn off those chips, chili dogs and beers by creating your own touchdown dance!
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