Could This be the Solution for Skinny Biceps?

Have you tried everything short of sacrificing live chickens to get your biceps to grow?

Well, no need for for the mojo brotha...give my 2-step "Bicep-Shocker" a try in your next arm workout.

Here's how it works...

1. For this exercise, we're going to use the Dumbbell Hammer Curl since it has a great reputation for adding more mass to the "belly" of your biceps.

2. With a dumbbell in each hand and palms facing in toward your body, quickly "curl" one weight at a time until the dumbbell touches your shoulder, trying to get your forearm as close to your bicep as possible for a good "squeeeeeeeze".

3. Slowly lower the weight to full extension at the "bottom" position.

4. Aim for hitting musclular failure at around 8 repetitions (only working one arm at a time).

5. After your last rep, use your body momentum to "cheat" the dumbbell back up to the "top" position.

6. Try to fight the weight all the way down (the "negative" phase of the repetition) for this last repetition and aim for a 30-60 SECOND descent!

That's right...30-60 SECONDS!

Why it works:

This "Super Negative" is a "Type 2" muscle fiber blaster...the most overlooked fiber type for guys with "skinny arms".

It's so effective that I use an advanced variation of it in my "Advanced Mass Building" program.

By stimulating your "2's", you'll stimulate more growth by shocking your bi's with a new approach that will give them no choice but to GROW!

Give this one a try...and try not to curse me too much the next day when you can't raise your arms to wash your hair!

More from Jeff at:
- www.CloseQuartersCombat.com
- www.AdvancedMassBuilding.com
- www.OptimumAnabolics.com
- www.CombatTheFat.com

Jeff Anderson is a 10 year veteran of the U.S. Army, a Master Fitness Trainer, and Master Instructor of Close Quarters Combat self defense. A full time fitness and self defense author, Jeff has trained thousands of men and women in the practical application of advanced military fitness methods as well as close combat tactics for "real life" self defense.

Job Losses - Stress - Fit for Duty!

Here is a great email that is getting more and more common these days. People are seeking new employment and coping with stress more than ever:

Stew - I have been in the financial business since I got out of college and always regretted that I never served in some capacity (military, police, fire fighter, EMT). Well, I am no longer working, thanks to the economy, and now at 30 starting to think more about joining the military or police force. Where do I start?

Sorry to hear about the job loss. I know there are a few million of you out there now seeking employment as well as young high school and college graduates in the same market. It is stressful losing and finding a job and dealing with that stress is not much different than going through a grieving / loss process. You know - Shock, Denial, Anger, Resistance, Sadness, and Acceptance. My recommendation is to get over the job loss quickly and start exercising to relieve the stress hormones coursing through your body. You do not necessarily need to skip the above stages of loss, but speeding the process is helpful. Here is a free plan to help with weight loss and building good habits if you have not done anything in a while

45 Day Plan - A great plan for weight loss and basic fitness and health habits!

And a stretching / core strength / lower back and stomach plan that will help with stiff joints of the torso and lower extremities:

Lower Back Plan - This is the easy way to reduce stress - stretch / work it out lightly!

Back to the job loss and new search: Do not be embarrassed by getting laid off. In fact, think of it as a new beginning. These days, the average person will work at 4-5 different jobs before retiring - some even more. Find something you like to do, or have always dreamed about doing and chase it down and communicate with your family and friends your situation and future options. Having support from people closest to you is helpful as well.

Military, National Guard, Reserves, and Federal Law Enforcement agencies are still hiring at above average pace. Some local and metropolitan fire and police forces are slowing down academy classes due to budget shortfalls, but they always need replacements for retiring public servants, so see what is in your city, county, and state that is available. All of these require some form of fitness training so get started running and doing calisthenics like pushups, sit-ups, pull-ups as they are commonly tested.

No need for a gym - Since I have been out of the military (nearly ten years now), I have never joined a gym. No need to spend the extra money when you can run outdoors, find a pull-up bar or build your own. I use playgrounds for pull-ups, high school tracks, community center pools, and floor space for some dumbbell weights and calisthenics.

Get some education - This maybe the time to get to college if you can find scholarships, loans, or use the GI bill if you have it. Get some training in a field of your choosing AND more than likely you can use the school’s gym / pool facilities while a student for free!

Regardless, life is stressful no matter if you are in the civilian sector or serving your country in any capacity. Dealing with that stress requires effort otherwise you will pay for it in the long run with more illness, lower energy levels, and a disrupted life. Other than exercise and relaxation you need a healthy diet and sleep too:

Diet – Where have you heard this before – “proper exercise and diet.” Well it helps with stress too! Foods rich in anti-oxidants like many fruits and vegetables are your best bet for snack foods and should make up a larger percentage of your overall meal preparation. Limit foods high in sugar and drinks high in caffeine in order to have a more relaxing evening prior to sleeping.

Sleep: People who exercise actually sleep better than those who do not. Some people with insomnia also have high levels of stress hormones in their blood stream when trying to fall asleep. But regardless of diet and exercise, if you are not getting enough sleep / rest, you will not handle stress very well and succumb to the side effects of a stressed out life.

See article archives for plenty of free information on fitness programs for various groups. And google your local, state, and federal programs if you are interested in finding a profession in the public service of our country. There are plenty out there and they are hiring.

Click to Keep the Resolutions Alive!

I was on WABC TV in New York for a fitness resolution segment this past Sunday.

I give many multi-tasking fitness moves for you to do at home and tips to stay motivated to work out after the New Year Resolution.

Hope you enjoy!

Fitness - Fit it in!

Nikki
Crunch Manhattan Group Fitness Instructor/Personal Trainer

More from Nikki at www.nikkifitness.com:

- Military Wife Workout DVD
- NikkiBeachBride Destination Wedding Workout
- Nikki on YouTube

Nikki Fitness is a personal trainer, group exercise instructor, writer and publicist living in New York City. She started as a cheerleader at Syracuse University, but became certified in fitness before her beach wedding so that she could get back in shape. Laura, a graduate student, working mom, and military wife, inspired Nikki's Military Wife Workout (MWW) for all military wives. Find more articles by Nikki at her article archive. Learn more at www.nikkifitness.com. For more Nikki Fitness blogs, visit her blog archive.

Body Fat Tape Test Accuracy

Are you super fit but failed the body fat tape test? Has this happened to anyone?

ANSWERS IN CAPS...STEW

I am always over my max weight and can't pass the taping. According to Marine Corps taping standards, I am 35% body fat, but when I get a caliper test, I am between 13-15%. The Marine Corps doesn't accept the caliper test, so how can I lose the extra weight without giving up my physical fitness? I already tone, using low weight/high reps, since I can't afford to put on the extra muscle with higher weight lifting. I don't use supplements, since those tend to make me gain even more unwanted weight, and I don't want to dehydrate myself, since it will only hurt my PFT score and I'm stationed in Okinawa, so hydration is a must! The Marine Corps says I'm a 'fat body' but I know I'm not! Am I just one of those people who are doomed to being administratively discharged because I don't fall within their standards? Is there such a thing as being too physically fit?

THAT STINKS - I KNOW A FEW MARINES WHO HAVE THAT SAME ISSUE - THEY LOOK GREAT BUT ARE JUST DENSE AND DO NOT MEET THOSE STANDARDS EVEN THOUGH THE BODY PERCENTAGE IF WELL UNDER ACCORDING TO OTHER METHODS - THE TAPE METHOD IS NOT ACCURATE - IF YOU COULD GET BODY DENSITY TEST BY GETTING IMMERSED IN WATER AND SEE HOW MUCH WATER YOU DISPLACE THEN YOU WOULD HAVE AN ACCURATE READING ON BODYFAT. I WONDER WHAT YOU WOULD BE THEN...

BUT IF YOU WANT TO LOSE QUICK - KEEP UP WITH REGUALR WORKOUTS 5-6 TIMES A WEEK AND GO HARDCORE AND STOP EATING ANYTHING WITH SUGAR IN IT. YOU CAN STILL EAT CARBS FROM FRUITS AND VEGES BUT NO SWEETS / BREAD, HIGH FRUTOSE CORN SYRUP...

KEEP DRINKING WATER TOO - ALL DAY - UP TO A GALLON OR MORE IF ACTIVE AND SWEATING...DO NOT FORGET ELECTROLYTES IF SWEATING PROFUSELY...

READ THIS - it will explain how it works so well...

Stew Smith CSCS
www.stewsmith.com

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. If you are interested in starting a workout program to create a healthy lifestyle - check out the Military.com Fitness eBook store and the Stew Smith article archive at Military.com. To contact Stew with your comments and questions, e-mail him at stew@stewsmith.com.

Navy SEAL Athletic Training

The following email is from a rower seeking Navy SEAL prep info and wondering if the program would help his athletic performance.

Here is his question:

Stew, I'm a high school rower and am looking for a strength training program to bring my rowing performance to the next level. I was wondering if a program like your Navy SEALs book is condusive to these types of results.

STEW: Nathan - Yes any of my Navy SEAL books are great for you - most are pullup focused which will help you the most as well as endurance and leg strength with running and swimming with fins...all work well for rowing. In fact many SEALs were former rowers. In fact, the maker of the Perfect Pushup (Alden Mills) was Navy Team Captain of Crew.

Stew Smith CSCS
www.stewsmith.com

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. If you are interested in starting a workout program to create a healthy lifestyle - check out the Military.com Fitness eBook store and the Stew Smith article archive at Military.com. To contact Stew with your comments and questions, e-mail him at stew@stewsmith.com.

Tips to Gain Weight and Build Muscle

It is tough being a "hard gainer." Here are a few tips to help you gain muscle mass if you are having trouble. Anyone have other techniques that have worked?

Here is the original question I received:

My question is basically that I work out every morning and night like crazy and am pretty toned but I'm also pretty skinny, how do I gain muscle mass? I can't get a straight answer from anyone whether it's protein or carbs - and I've heard both. What's something good to eat for gaining the muscle mass?

YOU NEED CARBS FOR ENERGY AND PROTEIN TO HELP WITH MUSCLE GROWTH. SO FOR YOUR CASE I WOULD FOCUS ON PLENTY OF BOTH. IF YOU DO CARDIO, LIMIT IT TO 15-20 MINUTES AS A WARMUP TO YOUR WORKOUT AND FOCUS ON CARB REPLACEMENT DURING THE WORKOUT TO EXTEND YOUR PERFORMANCE LONGER IN THE WEIGHT ROOM.

THEN YOU HAVE TO KEEP EATING. MY SAYING HAS ALWAYS BEEN - IF YOU WANT TO BE BIG YOU HAVE TO EAT BIG AND LIFT BIG! IT IS HARD IF YOU ARE A HARD GAINER - I WAS WHEN I WAS IN MY TEENS AS WELL - BUT WITH WELL TIMED HIGH CALORIE / HIGH PROTEIN / CARB MEALS YOU WILL GAIN WEIGHT.

Stew Smith CSCS
www.stewsmith.com

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. If you are interested in starting a workout program to create a healthy lifestyle - check out the Military.com Fitness eBook store and the Stew Smith article archive at Military.com. To contact Stew with your comments and questions, e-mail him at stew@stewsmith.com.

How to Burn Stomach Fat

Workout to lose weight - Eat for energy!

I'm 6'3" tall and am 220 lbs. I have a little bit of belly fat and want to get rid of it. Any nutrition suggestions would be great. Also i just recently bought a benchpress and was wondering what I could do with it to help get muscle and not fat.

I do this for eating, but I also limit or eliminate sugar - it works to lose that last bit of stomach fat FAST!

SURE - GET STARTED MOVING NOW! ARRANGE YOUR WORKOUTS LIKE THIS: RESISTANCE TRAINING OF PUSHUPS, CRUNCHES, SQUATS, BENCH PRESS IF YOU WISH AND THEN GO FOR A WALK, BIKE, OR WALK/JOG MIX FOR 20-30MINUTES TO BUILD MUSCLE AND BURN FAT OPTIMALLY.

Stew Smith CSCS
www.stewsmith.com

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. If you are interested in starting a workout program to create a healthy lifestyle - check out the Military.com Fitness eBook store and the Stew Smith article archive at Military.com. To contact Stew with your comments and questions, e-mail him at stew@stewsmith.com.

TRX vs. Weights for Training Equipment

The following email asks about the TRX Suspension Trainer vs. free weights. Is one better than the other? It also addresses when to see a doctor!

MY ANSWERS ARE IN CAPS - STEW

I am interested in what your opinion is about using the TRX Suspension Training System, especially as an alternative or supplement to weight training with free weights.

I LOVE IT AND USE IT ALL THE TIME...

I have used it at the Navy Yard gym here in Washington DC, and I liked the feeling, but I'm not sure if it is giving me as good results as I achieve with free resistance weights. It emphasizes developing the core, especially the abdomen, which I understand your BUD/S training was obsessed with.

YES, IT FOCUSES ON CORE BUT ALSO MOVEMENTS THAT INVOLVE A FIRM CORE AND SHOULDER GIRDLE WHICH MEANS FUNCATIONAL TRAINING. THAT IS WHY IT WORKS. LIFTING MACHINE WEIGHTS IS AN ISOLATION EXERCISE - THAT IS GREAT FOR REHAB BUT NOT REAL LIFE. USING OLYMPIC LIFTS AND FULLBODY MOVEMENT LIFTS IS GOOD THOUGH AND I INCORPORATE THOSE ALL THE TIME IN MY WORKOUTS.

I also would like some input about my problem with developing splitting headaches up the back of my neck and head the day following bench pressing, flat and inclined, with barbells. Maybe I am arching my back too much, and putting too much pressure on my cervical spine? Any advice would be great, these are bad headaches, and last two days.

NOT SURE ON THAT ONE - YOU SHOULD SEE A DOCTOR ON THAT ONE. I COULD NOT BEGIN TO HELP YOU BY EMAIL.

Any advice on new supplements you might like this year?

I DO DRINK A RECOVERY DRINK AS I HAVE FOUND I DO NOT FULY RECOVER FROM HARD WORKOUTS LIKE I DID WHEN I WAS 20YRS OLD - I LIKE A FEW BY EAS AND STRENGTHPRO.COM.

Related Links:
- Slideshow: TRX Suspension Training
- Shop for the TRX Suspension Training System

Stew Smith CSCS
www.stewsmith.com

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. If you are interested in starting a workout program to create a healthy lifestyle - check out the Military.com Fitness eBook store and the Stew Smith article archive at Military.com. To contact Stew with your comments and questions, e-mail him at stew@stewsmith.com.

Navy Special Ops / EOD Training

Navy Special Ops / EOD training questions...

Hi Stew, I am planning on joining the U.S Navy after summer, around August or September. It depends, I need to talk to my recruit. But I am emailing you because I have been looking up workouts and exercises to do to prepare myself for boot camp and possibly something further after boot camp. I read on military.com that usually older/more mature people are involved in Special Forces/Operations. Would it be possible to join a Special Operations group just coming out of boot camp if you were 18?

YES, YOU CAN JOIN THE MILITARY AT THAT AGE AND BE GOING TO THE SCREENING AND TRAINING PROGRAMS FOR SPECIAL OPS SHORTLY AFTER BOOT CAMP - BUT STATISTICALLY YOUNGER GUYS ARE THE ONES WHO FAIL OUT OF SPECIAL OPS... USUALLY 22+ ARE THE MAJORITY OF GRADUATES.

Also, what specific workouts should I work on, or practice, or be looking forward to if I was looking at the EOD Special Ops as a Navy career in my future?

YOU NEED TO LEARN HOW TO ACE THE NAVY SEAL / EOD PST WHICH IS:

500YD SWIM, PUSHUPS, SITUPS, PULLUPS, AND 1.5 MILE RUN

COMPETITIVE SCORES ARE:

500YD SWIM - IN 8:00
80-100 PUSHUPS IN 2:00

80-100 SITUPS IN 2:00
20+ PULLUPS
1.5 MILE RUN IN 9 MINUTES

Stew Smith CSCS
www.stewsmith.com

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. If you are interested in starting a workout program to create a healthy lifestyle - check out the Military.com Fitness eBook store and the Stew Smith article archive at Military.com. To contact Stew with your comments and questions, e-mail him at stew@stewsmith.com.

Stay Motivated to Work Out in the Winter

The chill-you-to-the-bones weather left ice sticking to your hair and coat, you almost slipped and fell while scraping snow off your car, and that was only after you managed to pry the frozen car doors open.

You're exhausted from a full day at work or with the kids, it's as dark as midnight, and it's only 4:30 pm. Slippers, hot cocoa and comfort food are calling your name and you'd only consider going to the gym if someone paid you.

When I was living in Syracuse, NY these were the reasons I became a certified group fitness instructor.  I realized I would only go if someone paid me and I had 20 workout "buddies" waiting for me to show up and teach.

You might not need to go to such extremes, though, if you try five of my other tricks to fight winter fitness roadblocks:

1. Make yourself an upbeat iPod play-list or CD and dance around as you straighten up at home; find a hip-hop or African dance class at the gym; learn to bellydance at an adult education class or at the Y; plan a girls' night out dancing.
2. Hire a personal trainer if you have the money. If not, many gyms also offer free training sessions with a new membership. You'll learn some new moves and if you have to meet someone for a planned session, you're more likely to show up.
3. Heat yourself up by staying inside with a new fitness DVD (like my Military Wife Workout DVDs) or the fitness channel on TV. Just hit play and before you know it you'll be done.
4. If you're not up to a rigorous workout, yoga is as easy as rolling out your mat, or slipping on your "yoga paws" (a travel set of yoga gloves for hands and feet). You will warm up, get blood flowing and ease stress.
5. Get a slow-cooker/crock pot for hearty, veggie-heavy meals with  minimal preparation and dishes.

If these don't work, give a friend 50 dollars and have them hold it for a week. You only get the money back, in 10 dollar increments, when  you go to the gym. Sometimes you just need the cold hard cash for cold dark days.

Fitness - Fit it in!

Nikki
Crunch Manhattan Group Fitness Instructor/Personal Trainer

More from Nikki at www.nikkifitness.com:

- Military Wife Workout DVD
- NikkiBeachBride Destination Wedding Workout
- Nikki on YouTube

Nikki Fitness is a personal trainer, group exercise instructor, writer and publicist living in New York City. She started as a cheerleader at Syracuse University, but became certified in fitness before her beach wedding so that she could get back in shape. Laura, a graduate student, working mom, and military wife, inspired Nikki's Military Wife Workout (MWW) for all military wives. Find more articles by Nikki at her article archive. Learn more at www.nikkifitness.com. For more Nikki Fitness blogs, visit her blog archive.

Quantity vs. Quality in Martial Arts Training

When most people think of "martial arts training", they envision rows of students dressed in white karate uniforms, yelling, punching and kicking into the air in front of a mirror.

Pacing between them is their "sensei" or teacher, stopping periodically in front of a student to turn their outstretched hand a millimeter or two in a different direction to make sure their form is absolutely perfect.

In fact, "form" is stressed so much in traditional martial arts training that I’ve been told by some of my instructors in the past that the goal was to practice a single move 1,000 times in order to perfect it!

It’s this "quantity vs. quality" approach that’s one of the key differences that make up the thin line between "martial arts" and "self defense".

If you’re going for your black belt, you’re going to have to learn a gazillion different punches, kicks, blocks, counters...step-by-step.

Indeed, in the end, you’ll have amassed a giant toolbox of "moves" you can pull from in order to pass your training tests and yes...even draw from if you’re confronted by an attacker.

And that can be a problem!

The reality is that not many people have the time to invest in their training to the point that they can practice ALL of the techniques that are taught within a fighting system to stay proficient...unless you’re the teacher and practically live at the dojo or school.

Even at your peak of training, where your form is "perfect", applying it to a street scenario wipes away most of your "form" benefit because your strikes were perfected in a relaxed environment where "losing" just meant a couple of sparring points.

On the street, there are no "points" to lose...just your life!

So if you were confronted by a larger, stronger attacker armed with a knife in a parking lot, would you rather have in your mind a gazillion different "options" for how to defend yourself? ("If he stabs overhand, I can step back – block up – counter with my right hand – follow through with punch #2 – flip him over my shoulder and then...etc")

Or...

Would you rather pull out a .357 Magnum and put one bullet dead center?

Now this ISN’T an advertisement for the superiority of guns as a self defense tool (I can hear you NRA guys hooting and hollering from within my office), but the point is that when it comes to having a self-protection plan of action, you’re much better off having just a FEW very powerful strikes that you’ve perfected than to put together a vast arsenal of moves that you’re "somewhat proficient" in.

To really shut down an attacker, your form doesn’t have to be "pretty" and your fist being a millimeter or two off in one direction or the other isn’t going to matter.

Remember, you don’t WANT to have to pull out 5-30 different techniques in a real street fight! 2-3 "moves" are all it should take if you’re doing it right!

Through your training, discover what moves you find easiest and most powerful to deliver and train with THESE, in as realistic environment as possible, until you have 1-3 devastating moves you know you can launch without even thinking about them.

This will be different for each person. You may find that a palm-heel to the face works best for you while someone else, perhaps a shorter person, may see a low-line attack to the feet or groin is more practical. Whatever it is, practice just these first few moves you see yourself using and once mastered, only THEN is it time to move on to other supporting techniques.

Related Articles:

- Mixed Martial Arts vs. Street Fighting
- Is Your Martial Arts Training BACKWARDS?
- The 12 Inch One Punch Knockout!
- Can You Block A Punch?

More from Jeff at:
- www.CloseQuartersCombat.com
- www.AdvancedMassBuilding.com
- www.OptimumAnabolics.com
- www.CombatTheFat.com

Jeff Anderson is a 10 year veteran of the U.S. Army, a Master Fitness Trainer, and Master Instructor of Close Quarters Combat self defense. A full time fitness and self defense author, Jeff has trained thousands of men and women in the practical application of advanced military fitness methods as well as close combat tactics for "real life" self defense.

Listen and Get Fit This Holiday Week!

NikkiFitness now has playlists on iTunes. Follow this link for over 5 new DVD or treadmill interval soundtracks!

A great soundtrack tailored for my mood and workout! That is why I don't include standard music on my DVDs and instead have sugggested playlists on my site.

Nikki Fitness Playlists

Fitness - Fit it in!

Nikki
Crunch Manhattan Group Fitness Instructor/Personal Trainer

More from Nikki at www.nikkifitness.com:

- Military Wife Workout DVD
- NikkiBeachBride Destination Wedding Workout
- Nikki on YouTube

Nikki Fitness is a personal trainer, group exercise instructor, writer and publicist living in New York City. She started as a cheerleader at Syracuse University, but became certified in fitness before her beach wedding so that she could get back in shape. Laura, a graduate student, working mom, and military wife, inspired Nikki's Military Wife Workout (MWW) for all military wives. Find more articles by Nikki at her article archive. Learn more at www.nikkifitness.com. For more Nikki Fitness blogs, visit her blog archive.

Back Up Your Health

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
Crunch Manhattan Group Fitness Instructor/Personal Trainer

More from Nikki at www.nikkifitness.com:

- Military Wife Workout DVD
- NikkiBeachBride Destination Wedding Workout
- Nikki on YouTube

Nikki Fitness is a personal trainer, group exercise instructor, writer and publicist living in New York City. She started as a cheerleader at Syracuse University, but became certified in fitness before her beach wedding so that she could get back in shape. Laura, a graduate student, working mom, and military wife, inspired Nikki's Military Wife Workout (MWW) for all military wives. Find more articles by Nikki at her article archive. Learn more at www.nikkifitness.com. For more Nikki Fitness blogs, visit her blog archive.

Could You Survive?

There is a great new show that you will like for many reasons. It is Survivor meets the Biggest Loser, only better.

Discovery Health's Could Your Survive? involves military instructors and married couples who have gotten out of shape, and a disaster where they must literally run for their lives.

I love it and hope you will too. Maybe you can gather your family in front of the TV little holiday motivation!

Fitness - Fit it in!

Nikki
Crunch Manhattan Group Fitness Instructor/Personal Trainer

More from Nikki at www.nikkifitness.com:

- Military Wife Workout DVD
- NikkiBeachBride Destination Wedding Workout
- Nikki on YouTube

Nikki Fitness is a personal trainer, group exercise instructor, writer and publicist living in New York City. She started as a cheerleader at Syracuse University, but became certified in fitness before her beach wedding so that she could get back in shape. Laura, a graduate student, working mom, and military wife, inspired Nikki's Military Wife Workout (MWW) for all military wives. Find more articles by Nikki at her article archive. Learn more at www.nikkifitness.com. For more Nikki Fitness blogs, visit her blog archive.

Operation Battle the Bulge

Think you have what it takes?! Enter our fitness contest Battle the Bulge™ and submit your workout.

Operation Battle the Bulge™ is a contest where individual Guard Soldiers are encouraged to compete in GX magazine's first ever Battle the Bulge challenge! By utilizing the template provided by Army Master Fitness Trainer SSG Ken Weichert (also known as 'SGT Ken'), individuals may create and submit one (1) full-body workout. The workout must follow the rules and specified guidelines listed on http://1800goguard.com/fitness/contest. All participants must be current ARNG members and at least 18 years of age.

The Battle the Bulge panel of judges will select one winner. The winner will be selected based on technical merit, creativity and overall effectiveness.

The winning workout will undergo a photo shoot, editing, the print design process, and will be published in a future issue of GX magazine!

Now is your chance to show your state and country your fitness creativity!

Please visit http://www.1800goguard.com/fitness/contest for official rules.

HOOAH!
SSG Ken Weichert a.k.a. "SGT KEN"

SSG Ken Weichert is a Six-time Soldier of the Year, Master Fitness Trainer, and veteran of both Operation Iraqi Freedom and Desert Storm. Ken and his wife, Stephanie, a Certified Personal Trainer, founded www.STARTfitness.com, a group exercise and hiking business that delivers military-style workouts to Soldiers and civilians. Ken and Stephanie have led thousands of Soldiers to better health through Operation Fit to Fight, a Unit Fitness Trainer certification and Warrior Physical Readiness program for the Army National Guard Recruit Sustainment Program (RSP). Ken and Stephanie also develop fitness programs for GX magazine http://www.1-800-GO-GUARD.com/gx/ and http://www.1-800-GO-GUARD.com/fitness/.

Advanced Bench Press Tip for a Bigger Chest!

Want a bigger chest?

I know...stupid question, right?

I mean, there's a reason why the most frequently used piece of equipment is the bench press station.

But there's a VERY common mistake I see most people make when training their chest and it's costing you some serious muscle!

So ignore this info at your own peril! The difference in muscle fiber stimulation is IMMENSE!

Here's what I'm talking about...

When you perform "pushing" exercises like the Bench Press, most people don't know where to place their "focus" and ultimately just end up instincively pushing the weight up in any form that feels "natural".

However, what happens to 95% of you is you end up using too much "front shoulder" and take a large part of the focus off of your chest muscles, leaving them short-changed on fiber stimulation for maximum growth.

Here's how to overcome this common blunder with what I call the "Shoulder-Rib Lock":

1. When lying on the bench (for a Bench Press), begin by dropping your shoulders BACK (toward the bench) as far as comfortably possible.

2. Next, roll your shoulders DOWN (in the direction of your feet).

3. And lastly, "puff" out your ribcage to keep it held high.

Consider this your "locked" position for the entire movement and keep your pectorals "aimed" high toward the ceiling!

You'll be amazed at how much of a difference you'll see in your chest workouts!

Now I'm a BIG fan of bodyweight exercises and incorporate several top-notch picks in my downloadable bodybuilding programs because of the enhanced muscle fiber stimulation they provide.

Well, these very same principles apply to the PUSHUP as well!

Just go through the same little "checklist" and keep your shoulders locked back and down while keeping your ribcage "puffed out" and you'll see the same difference in your training (AND your RESULTS!)

More from Jeff at:
- www.CloseQuartersCombat.com
- www.AdvancedMassBuilding.com
- www.OptimumAnabolics.com
- www.CombatTheFat.com

Jeff Anderson is a 10 year veteran of the U.S. Army, a Master Fitness Trainer, and Master Instructor of Close Quarters Combat self defense. A full time fitness and self defense author, Jeff has trained thousands of men and women in the practical application of advanced military fitness methods as well as close combat tactics for "real life" self defense.

Workout of the Week: Long Weighted Abs

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
Crunch Manhattan Group Fitness Instructor/Personal Trainer

More from Nikki at www.nikkifitness.com:

- Military Wife Workout DVD
- NikkiBeachBride Destination Wedding Workout
- Nikki on YouTube

Nikki Fitness is a personal trainer, group exercise instructor, writer and publicist living in New York City. She started as a cheerleader at Syracuse University, but became certified in fitness before her beach wedding so that she could get back in shape. Laura, a graduate student, working mom, and military wife, inspired Nikki's Military Wife Workout (MWW) for all military wives. Find more articles by Nikki at her article archive. Learn more at www.nikkifitness.com. For more Nikki Fitness blogs, visit her blog archive.

How to Start an Active Holiday Tradition

I recently interviewed for an article about starting healthy holiday traditions, and I think the article turned out great – things that apply to just about everyone traveling during the holidays and dealing with family and outside pressures that can be unhealthy.

Here is the article featured in Healthy Living.

My grandparents' house, where I spend most holidays, is like a black hole—in a good way: Whenever I'm there, I spend most of my time sleeping, eating, and lazing about, pleasantly sedated by the combination of the blazing fireplace, the comfy blankets that Grandma knits and leaves on all of the furniture, and the inevitable food coma that results after one of our afternoon Pennsylvania Dutch feasts. My parents have actually asked me if I ever sleep in New York, since I seem to need a lot of catching up in that department whenever we're at Grandma and Grandpa's.

But this season, I'm determined to approach the annual trip differently. Holidays are all about tradition, and that's exactly what I need: A new tradition that keeps me, and my family, moving. So I talked to Nikki Glor, a certified personal trainer and fitness instructor at Crunch Fitness in New York City, and creator of her own NikkiFitness DVDs. Chances are, your family may be planning a similarly lazy couple of days; if so, here's now to get them (and yourself) out of the rut.

Read the full article here.

Nikki
Crunch Manhattan Group Fitness Instructor/Personal Trainer

More from Nikki at www.nikkifitness.com:

- Military Wife Workout DVD
- NikkiBeachBride Destination Wedding Workout
- Nikki on YouTube

Nikki Fitness is a personal trainer, group exercise instructor, writer and publicist living in New York City. She started as a cheerleader at Syracuse University, but became certified in fitness before her beach wedding so that she could get back in shape. Laura, a graduate student, working mom, and military wife, inspired Nikki's Military Wife Workout (MWW) for all military wives. Find more articles by Nikki at her article archive. Learn more at www.nikkifitness.com. For more Nikki Fitness blogs, visit her blog archive.

Chest Training Tip To Blow Up Your Pecs!

To get full pectoral development, you need to hit the chest from different angles.

You know that, right?

Traditional bodybuilding lore has told you that the best way to do this is by simply changing the angle of the bench (incline, flat, or decline) to hit upper, mid, or lower chest.

But I have a BETTER tip for you...

Instead of changing the angle at which you work your chest, focus on your GRIP WIDTH!

Here's why...

Depending on how close your hands are together on the barbell, you target either different areas of your chest.

The closer your hands, the more you work the inner and upper pecs (but also your triceps).

The wider your hands are, the more overall chest stimulation you get as you take a lot of the triceps out of the power equation.

So here's how you can use this knowledge to further your chest development...

Start with the flat bench and do one set of the barbell bench press with a close grip until you reach failure at about 8-12 reps.

Rest 2 minutes and then do another set of 8-12 reps to failure with a shoulder width grip.

Finally, after you next 2 minute rest, do another set with your hands about 6-8 inches wider than shoulder width.

From here, you can move on to the incline bench and do the same exact thing for 3 more sets.

Follow it up with a trip to the decline bench for 3 more and you're all done for "Chest Day"!

More from Jeff at:
- www.CloseQuartersCombat.com
- www.AdvancedMassBuilding.com
- www.OptimumAnabolics.com
- www.CombatTheFat.com

Jeff Anderson is a 10 year veteran of the U.S. Army, a Master Fitness Trainer, and Master Instructor of Close Quarters Combat self defense. A full time fitness and self defense author, Jeff has trained thousands of men and women in the practical application of advanced military fitness methods as well as close combat tactics for "real life" self defense.

5 Healthy Holiday Tips

Here is a helpful video from Fox and Friends last week - 5 tips to avoid the heavy holidays and how to do a perfect pushup.

Enjoy!

Healthy Holidays: How to Stay Fit During the Party Season

Nikki
Crunch Manhattan Group Fitness Instructor/Personal Trainer

More from Nikki at www.nikkifitness.com:

- Military Wife Workout DVD
- NikkiBeachBride Destination Wedding Workout
- Nikki on YouTube

Nikki Fitness is a personal trainer, group exercise instructor, writer and publicist living in New York City. She started as a cheerleader at Syracuse University, but became certified in fitness before her beach wedding so that she could get back in shape. Laura, a graduate student, working mom, and military wife, inspired Nikki's Military Wife Workout (MWW) for all military wives. Find more articles by Nikki at her article archive. Learn more at www.nikkifitness.com. For more Nikki Fitness blogs, visit her blog archive.