Sometimes it’s hard to get to the gym or to follow a scheduled exercise routine. Here’s a twenty minute workout you can do at home without any weights or exercise equipment.   

1.                  Side Lifts -

Lie on side with head on arm (arm extended above head) and legs extended, one on top of the other. Lift legs a few inches off the floor. Pause and lower. Repeat 5 times before proceeding to other side.

** This exercise works core and legs.

2.         1 knee leg squat -

With feet shoulder length apart, lower yourself into the squat position. On your way up, lift one leg off the ground, bringing knee to chest, while maintaining balance. 10 lifts on each leg.

** This exercise works legs, glutes and core.

3.         Side lunge lifts -

Stand with feet shoulder length apart. Lunge to side at the same time raising arms up to the side. Return leg back. Lunge to the other side, raising arms up. 10 lunges each side.

** This exercise works legs, glutes and shoulders.

4.         Arms -

Using full bottles of water in each hand - 18oz is approximately 2.5 lbs - bend arms to do a biceps curl. 10 times each .

Using same bottles reach overhead, bending elbows behind head to work the triceps muscle . 10 times each.

***      There are all kinds of abdominal exercise you can do at home. Here are just a couple:

a.         Traditional sit-ups.

b.         Crunch

c.         Leg lifts

Refer to my May 2008 Tips By Nic to review 8 incredible stomach exercise.

Last year I warned you about the upcoming holidays and to watch out for the holiday blues and overeating. Some of the tips bear repeating again this year. So here is the shortened version:

1. Stay away from Sugar - processed sugar that is or too much of anything.
2. Moderate alcohol consumption - NEVER drink & drive.
3. Do not over eat!
4. Surround yourself with supportive friends and family who will encourage you to stay on your path of health & happiness.
5. CONTINUE to work out.

So how do you do all the above? First things first, do not beat yourself up for having that piece of pie - just don’t eat the whole pie. Eating healthy, being healthy isn’t about denying yourself. It’s about adjusting the way one thinks about the way they eat. As some of you know I live as close to a vegan lifestyle as I can. The reaction I get from people at times is comical. “Don’t you like food?” Without knowing anything about what I eat people will ask, “where do you get your protein?” “So what do you eat?”

This month’s tips are about enjoying yourself.
Enjoy yourself in the gym.
Enjoy your family, parents, partners, children, spouses, pets.
Enjoy the turkey and mash potatoes.
Enjoy the sun in the Desert or the snow in the east.
Enjoy celebrating another day of life.
Enjoy your favorite television show.

Whatever it is be kind to yourself. The holidays can bring an array of feelings - good and bad - so be good to yourself. One of the ways you can do that is to keep your body moving, on the treadmill, hiking, skiing…..but MOVE!! It will help stave off the holiday depression if you’re prone to that. If you need some help that’s what the Fit By Nic Trainers are for. So give us a call.

As always, check with your doctor or nutritionist before starting a strenuous exercise program.

How’s everyone doing on their cardio workouts? In November of 2007 I gave general tips on a cardio workout. I’ll reiterate some of it now. Here is a simple definition according to the National Academy of Sports Medicine: “Cardiovascular activity is any activity that places stress on the cardiorespiratory system.” In other words, keep the heart pumping. So how do you do that? And which machine is the best? Of course, the answer to the last question varies to each individual. I’ll tell you a little bit about each machine.

1. Treadmill: The treadmill is a great way to start a cardio workout, especially if you haven’t exercised in awhile or are recovering from surgery or an illness. Most treadmills offer a variety of options to increase intensity. If you’re tired of just walking on the treadmill ask for assistance in selecting a program that will change intensities for you. Or if you’d rather do it manually, increase the incline and/or the speed. Of course you can always hold a pair of dumbbells in your hands to help work the upper body as well. Depending on what your goal is 20 to 30 minutes a day is a good start.
2. Elliptical or Precor: If you’re looking for an alternative to the treadmill this could be it, especially if you don’t want to put too much stress on your knees. The elliptical also has a variety of options you can choose from, including movable handles, which you will want to utilize to get the most out of your elliptical training. Some elliptical machines also have the option of inclining which will increase the intensity of your workout as well as work different leg muscles.
3. Stair Master: Here’s another alternative to stave off the treadmill boredom. This is just like climbing stairs. Only this machine will speed up on you if you’ve programed it to do so. So be careful. Again, this is just another cardio alternative. If you have knee problems, this is not the machine for you. Try it.
4. Stair Stepper: (Not to be confused with the Stair Master.) The main difference between these machines is this machine doesn’t require you to lift a foot completely off the machine. The Stair Stepper is a great way to ease into a cardio workout. It’s slightly easier on the knees and is great for beginners. Although there are handles to hold onto, to get the best out of a workout, don’t hold on if at all possible. (This goes for all the cardio machines. Some people may think they’re just using it for balance, however, if they didn’t hold on they would end up slowing down and getting more out of their workout. Sometimes, faster isn’t the answer)

1. Swimming - some gyms with pools offer aqua classes

I’m sure there are more. If you can think of any, please feel free to e-mail me at nickienicolas@yahoo.com. I’ll be glad to add it to my list and let everyone know where the added information came from. Don’t forget to stay hydrated, especially as you increase your workouts! As always, consult your physician prior to starting an exercise program. See you next month. Nickie ]]> http://fitbynic.com/fitnesstraining/?feed=rss2&p=16 http://fitbynic.com/fitnesstraining/?p=15 http://fitbynic.com/fitnesstraining/?p=15#comments Tue, 02 Sep 2008 03:31:18 +0000 admin http://fitbynic.com/fitnesstraining/?p=15

STAYING HYDRATED Since I live in the Desert, Palm Springs, I thought it only appropriate that I give tip on the importance of keeping hydrated, especially in the summer months. As you know, I am certified by the National Academy of Sports Medicine,(NASM) and therefore will relay the information to you that I was taught. Then I will tell you what I do to keep hydrated in the summer while exercising a minimum of 60 minutes daily.

“Water constitutes approximately 60 percent of the adult human body. Whereas deficiencies of nutrients may take weeks or even years to develop, one can only survive for a few days without water. On average an individual should drink approximately 96 ounces (3 quarts) of water daily. Those participating in fat-loss programs should drink an additional 8 ounces of water for every 25 pounds overweight. Water intake should also be increased if an individual is exercising briskly or residing in a hot climate.” The following is a fluid replacement for the athlete:

1. 16 oz. of fluid two hours prior to exercise. An additional 8-16 ounces may be needed if exercising in warmer weather.
2. Drink 20-40 oz. of fluid for every hour of exercise.
3. Fluids should be cold, due to more rapid gastric emptying.
4. If exercise exceeds 60 minutes, use of a sports drink (with carbohydrates) can replace both fluid and glycogen.
5. When exercising less than 60 minutes, water is the experts’ drink of choice.
6. The goal is to replace sweat and urine losses.
7. Ingest 20 oz. of fluid for every pound of body weight lost after exercise.

All the above is quoted from the NASM training book. How much water should you really drink? Well, no one knows for sure. Every individual has different water consumption requirements and it is difficult to apply a “one-fits-all” rule. How much water you need depends on your physical weight, your level of activity, and the environment in which you are exercising. Just remember this: adequate hydration is mandatory for human life. Check with your physician for specifics about hydration. I promised I would tell you what I do to keep hydrated. I drink a lot of water. Lots of water! Lots! I DO NOT drink a lot of sports drinks because of the amount of processed sugars the majority of them contain. When exercising to extremes - such as riding 50-60 miles on my bicycle in the summer - I will empty 3 or 4 packs of ‘Emergency C’ into an 8 ounce container of water, and use that as my ‘sports’ drink. Sometimes more, sometimes less. In addition to this, I will drink ½ to 1 gallon of water. Hydrate! Hydrate! Hydrate! That’s this month’s TipByNic. ]]> http://fitbynic.com/fitnesstraining/?feed=rss2&p=15 http://fitbynic.com/fitnesstraining/?p=14 http://fitbynic.com/fitnesstraining/?p=14#comments Sat, 02 Aug 2008 03:25:16 +0000 admin http://fitbynic.com/fitnesstraining/?p=14

GLUTE WORKOUT The gluteus maximus is one of the largest and strongest muscles in the body. The gluteus minimus and medius lie directly under the maximus. Because of it’s location, this muscles gets a workout everyday! Specifically, the glutes assist the thigh in abduction and in rotation. In other words, the butt helps us to twist and turn.  Now it’s time to strengthen these muscles! It’s time for glutes! It’s butt kicking time! Are you tired of your butt sagging? Or worried that it might be? There is nothing simpler than a butt workout.

1. Kickbacks - on hands and knees, kick one leg out and up, tightening butt as you do so. Keep hips parallel to floor. Draw in abs, keeping them tight throughout exercise. Kickback with one leg for a determined amount of reps before changing to the other leg. Do not rest leg in between reps. This is a slow exercise; do not speed up just to finish the exercise.
2. Bridge - Lie on your back on a mat with your knees bent, but feet on the mad and arms at your sides. Raise your pelvis toward the ceiling, squeezing your butt muscles. Pause in this position before lowering yourself. This is a slow exercise and can be executed with 1 leg in the air to intensify the exercise.
3. Ball Butt Raises - Lie on your back with your feet on top of a stability ball. Raise your butt off the floor and squeeze your glutes. Pause before lowering your butt and repeating the exercise.
4. Ball Butt Side Lifts - Lie on your side with your arms crossed in front of your body. Place a stability ball between your feet and lift the ball off the ground. Pause. Repeat with same side before going to other side.
5. Single Dumbbell Squats - Hold a dumbbell between your legs with both hands. Keep your back straight and perform a squat, keeping the heels of your feet on the ground. Focus on your glute muscles! Pause in the squatting position before standing up for the next set.
6. Walking Dumbbell Lunges - Holding a dumbbell in each hand, begin to walk by taking a large step, making sure your knee stays perpendicular to the floor. Keep dumbbells hanging down at your sides. Pause before bringing the other leg forward to begin it’s step.

All nuts should be raw & organic.

It’s been awhile since I’ve given tips other than for exercise. As you know, nutrition is a vital part of healthy living. There is so much information available, it’s hard to determine what is healthy and what isn’t. Sometimes it’s easier to make healthier choices gradually than all at once. All you have to do is make a few changes. The only way to feel better is to start making changes; even if it’s one thing at a time. I’ve listed a couple of things you can do to help you on your way to eating healthier.

Remember to always bless your food and water before consumption and use organic products as much as possible. There is so much information available, it is hard to discern what is healthy and what isn’t. In one day via e-mail I can get advertisements for this kind of ‘healthy’ product or that kind of ‘fast’ product endorsed by this or that celebrity. I do know that if a person is “clouding” their senses with toxic food or chemicals, it’s harder to hear what your body is really wanting. Although I don’t endorse any specific method of eliminating toxins from the body, I do encourage my clients to investigate cleanses and/or detox products to begin any nutritional changes. For ethical and legal reasons I usually include a disclaimer to discuss with your physician and/or nutritionist before beginning a fitness/nutritional program. Having said that, I stay away from western medicine as much as possible.  I seek the counsel of holistic practitioners for my physical, emotional and spiritual well being, including fitness and nutritional. I do stay close to a vegan lifestyle and I exercise on a regular basis. I also have a regular stretching routine and participate in different meditation techniques, which I believe is essential to healthy fitness. Thank you all for your continued hard work in maintaining a healthy lifestyle, inside and out. Continue to be mindful of what you eat, drink and what you’re putting out into the environment and universe. Be FitByNic…………….

One of the tools I utilize for my own training as well as my clients training is the Bosu. It’s that funny ‘half ball’ thing you see in the gym. You can actually do a whole body workout on the Bosu. - Bosu, by the way, stands for Both Sides up, for the workout you’re able to do on both sides. As a tool for balance, exercising on the Bosu can improve your posture as well as your core strength. It also assists in
maintaining healthy abdominal muscles. Here we go: a) 2 leg balance

1. Place Bosu so that it is flat on the ground.

Stand on top of Bosu with both feet.

Hands can be placed at side, in front or away from body to help w/balance.

Tighten abdominal and glutes throughout stance. This helps w/balance, as well as work part of the core muscles.

Hold balance for 3 to 10 seconds.

Come off Bosu - Repeat 8 to 10 x’s.

Note: To increase intensity advance to 1 leg Bosu balance, following same steps for 2 legs.

b) Push-ups

1. Place knees on top of Bosu, w/weight evenly distributed.

Place arms on ground in front of Bosu under chest slightly wider than shoulder length apart.

Keeping back straight and stomach tight, lower uppers body between arms.

Keeping stomach tight and back straight will also work these muscles.

Pause and raise body up utilizing chest muscles.

Lower body immediately - Do not pause in the up position.

Repeat exercise for 3 sets of 12.

Note: This exercise can also be done with feet on top of Bosu, or hands on top of Bosu.

c. Squats

Place both feet on top of Bosu w/knees slightly bent, balancing on 2 legs. This is the start position.

*Note: Remember first balance exercise.

Slowly bend knees, until legs are parallel to the ground. Pause.

Arms can be at sides, out in front of you or out to the sides - whichever helps you maintain your balance.

Abs should remain tight at all times during exercise.

You should be looking forward at all times during this exercise, as it helps to maintain balance as well as keep back and neck straight, which assist in maintaining balance.

Raise self up to start position, activating your hamstring muscles as well as your quadriceps.

Repeat 8 to 12 x’s easily before adding weights.

Other exercises that can be done on the Bosu:

• Abdominal Crunch
• Side lunges
• Leg raises
• Side push-ups
• Leg lifts
• Hamstring lifts

The Bosu can also be turned over to increase all exercises.
Weights can also be added to many exercises while utilizing the Bosu.
Have fun & remember to always be safe when utilizing any balancing tool.

For further information or questions regarding these tips or any other TipsByNic, please feel free to contact her at 760/272-4429 or e-mail or at nickienicolas@yahoo.com.

Also remember to consult your physician before beginning an exercise regimen.

Summer Abs

1) Medicine Ball Crunches with Arm Extensions

- Lie on back with knees bent and hold weight on chest.

- Crunch up, bringing shoulders and upper back off mat.

- As you crunch up, extend arms and push weight up.

- Pause and repeat exercise.

Note: A light weight should be used initially, until exercise can be done easily.

2) Plank

- Rest on your forearms and toes, in a semi push-up position.

- Tighten abdominal muscles to hold yourself in this position.

- Increase time in this position at 10 seconds increments.

Note: For more advanced athletes, this exercise can be done on 1 leg, or pushing self into full push-up position without setting a knee down to rest.

3) Reverse Crunches

- Lie on an exercise bench on back.

- Raise your arms above your head and grab hold of the bench for the remainder of the exercise.

- Keeping your feet together, raise your legs so they are pointed toward the ceiling.

- Raise your hips off the bench and pause in this position.

- Slowly lower legs to just below bench, and repeat exercise.

4) Seated Jackknives

- Sit on an exercise bench and lean back.

- Extend legs out in front of you, keeping your feet together.

- Lift legs together at the same time bringing upper body forward - in this position your body should form a “V”.

- Pause and repeat exercise.

5) “Prayer” Crunches

- Lie on floor, mat or sitting on a stability ball.

- Raise arms above you and keep palms together for the remainder of the exercise.

-
Keep feet on floor, slightly wider than shoulder width - this foot position should also be wider than you would have for a regular crunch.

- Extend your arms up, bringing your hand position between your knees.

6) Oblique Twists

- Sit on a stability ball or stand with feet shoulder width apart.

- Extend arms in front of you, pressing palms together, extending fingers out.

- While tightening abdominal, twist body to one side and pause.

- Bring arms in front to pause before twisting to the other side.

- Pause and repeat exercise.

Note: This exercise can also be done holding a medicine ball or a weight. When doing so, be sure to continue to press palms together.

7) Side Bends

- Stand with a weight in either hand.

- The other arm and hand should be curled over your head, so that your hand could touch your ear, but don’t.

- Bend waist to the other side, letting weight comfortably pull you down.

- Pause before standing back up.

- Repeat this side for however many reps are determined before going to the other side to complete the exercise.

Note: Do not alternate sides. Complete one side before going to the other.

Hand-to-Toe Oblique

- Lie on back, with arms extended overhead.

- Bring left arm up, at the same time bringing right leg up- keep leg straight.

Left shoulder should be lifted off the floor.

- Reach with left hand to outside opposite knee.

- Repeat this side for however many reps are determined before going to the other side to complete the exercise.
Note: These are all advanced exercises. Begin with no weights and no resistance.

Start with basic repetitions and sets - 3 & 3 - 3 repetitions & 3 sets. Then increase to 5 & 3 - and so on.

As always please consult with your physician before beginning any strenuous exercise program.

For further information or questions regarding these tips or any other TipsByNic, please feel free to contact her at 760/272-4429 or e-mail or at nickienicolas@yahoo.com.

Stability Ball Exercises

Just about any exercise that is done on a work out bench in the gym can be duplicated on the Stability Ball. Plus more………..Here are just a couple:

Stomach Crunch

1. Lie with ball under low back and feet flat on the floor. (Beginners may need to brace toes against a wall).
2. Allow back to extend over ball with arms across chest.
3. Slowly crunch up, raising shoulders up. Pause.
4. Slowly lower self, keeping stomach tight. Repeat.

*Note: There are many variations to doing crunches on or with the Stability Ball. This is your basic crunch.

Squat

1. Place ball against a wall, or closed door, and place your low back against the ball leaning against it.
2. Legs should be shoulder length apart, or slightly wider, with hands on hip.
3. Squat down, bending knees, and keeping ball against back. Pause.
4. Stand up, squeezing glutes, with the majority of your weight on your legs. Repeat.

Push-ups - Against the wall.

1. Place ball against a wall or closed door and approximately at chest level.
2. Place hands on ball, slightly to each side.
3. Feet should be a comfortable distance away from the ball, but still allowing the above positions.
4. Keep back straight, being careful not to sway or arch back, and proceed with the push-up.

*Note: This exercise can be done with the ball against the wall or on the floor; standing on 2 legs or 1; feet can be placed on the ball or on the ground or on a bench. These are all advanced exercises. Be sure you can do the basic ball push-up mentioned above before progressing.

Back - Extensions.

1. Lie on ball with stomach on ball and feet straight out with toes on the ground. (Beginners may need to brace feet against a wall or other solid surface.
2. Lift chest off ball and pause, keeping back and neck straight. Pause.
3. Slowly lower chest to ball and immediately repeat.
4. All these exercises can be progressed with weights or other variations. If you are unsure how to do an exercise please ask for assistance. Remember always to check with your physician before beginning any physical exercise.

For further information or questions regarding these tips or any other TipsByNic, please feel free to contact her at 760/272-4429 or e-mail or at nickienicolas@yahoo.com.

Also remember to consult your physician before beginning an exercise regimen.