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Del Mar Personal Training Blog

Eating Made Simple - For the Working Woman

By: San Diego Personal Trainer Nikol Klein



    If you are like most Women these days you work, take care of the kids, enjoy the company of friends, travel or all of the above. We all know that eating healthy is about planning and preparation. Not all of us have the time to prepare a healthy meal each night, so we often fall short of our nutrition goals by eating out. The following is an idea that I have developed to help you set up an entire week of healthy eating in advance! It's called the Sunday Pre-Pack.


    The Sunday Pre-Pack is setting aside 3 hours or so every Sunday to write out your menu for the week, shop for the week, and prepare your meals for the week.  Once you have decided which meals you will be having (your trainer can help you with this), hit the grocery store. Make sure you get enough because this grocery list will have to cover 7 days. When you return home, start cooking!


    Lunch, daytime snacks, and shakes often present the most problems, so they should definitely be made in advance. You can cook all of the meat and chop up all of the fruits and veggies that you will need for those meals on Sunday. Have them ready in storage containers so that you can grab them in the morning before heading out to work regardless of the kind of day your boss may have in store for you.


    If you don't have a blender set up at work, check out hand held blenders like The Magic Bullet. This way you can make your protein shakes on-the-go. If this isn't ideal, you can even pre blend your shakes at home and store them in the fridge at work.


    The Sunday Pre-Pack will ensure that you do not go hungry or skip meals during the day. With a few hours of preparation and careful planning you will be sure to reach your weight loss goals!

Weight Loss De-railers

By: San Diego Personal Trainer Nikol Klein



    I would like to answer a common question that I occasionally get from my San Diego personal training clients. Every so often I will have someone ask, “What will it take for me to lose this weight?" The answer to this question and others related to it are really quite simple...but at the same time hard to grasp for the discouraged client.


The following are some of the major reasons why you are not losing weight;


1.) Poor Nutritional Habits- Chances are, at the time of your personal training consultation, your San Diego personal trainer offered you nutritional advice. In most cases, this is an add-on service that has a separate monthly cost. A simple nutrition plan, kitchen clean-up (when I go to your home and raid your cupboards and fridge), "Sunday pre-planning," and 100% commitment is all you need to straighten out your diet.


TIP: If you think that personal training alone will get you to lose those extra pounds, you are wrong. In fact, purchasing nutritional services along with your personal training package, while it may seem pricey, will actually save you money in the long run.


2.) Weekend Splurging- Just because you spent 3 hours with your trainer during the week doesn't give you the right to go out and blow all of your hard work on a weekend splurge. Weekend splurges include but are not limited to; eating out, partying, binge drinking, binge eating, not exercising, not getting essential rest. This is why it is best to eliminate alcohol from your diet altogether.


3.) Week-Day Splurging- See "weekend splurging."


4.) Trust- You should believe in your personal trainer 100%. This means getting information from other trainers, websites, or programs should be out of the question. It takes dedication to one program to get you results. How will you know what method works for your body if you do a la carte training? Worse yet, this sabotages the results that your personal trainer has periodized for you!


Tip- If you have questions, ask your trainer...afterall, that's what you are paying them for!


5.) You're Toning Up- I know you've heard it before but muscle weighs more than fat. So the more you tone up and gain strength in your muscles, the less fat you have!


Alert- This may cause a slight weight increase...but it's not a bad thing! Stay on the right path and you will eventually lose weight!


6.) Laziness- You should be exercising at least 5-7 hours per week. This means that if you can only afford to work with your San Diego personal trainer for 90 minutes per week, you need to supplement the remaining hours with cardio! You need to exercise every day.


7.) Genetics- I know you are tired of hearing this one, but genetics play a huge part in your ability to lose weight. A twenty year old and forty year old for example will lose weight, gain strength, etc. at a completely different rate and through different techniques. Your San Diego personal trainer should be able to design a program based on your individual genetic qualities!


    I hope that I have been able to clear up some of your questions about weight loss and ease some of your frustrations. Voice your concerns with your personal trainer and you will feel much better about continuing your weight loss journey together!

Favorite New Fitness Products  

By: San Diego Personal Trainer Nikol Klein


    With all of the new fitness products that come out I do my best to test out as much as I can. I always want to have the best recommendations for my San Diego Personal Training clients. Here is a list of the favorite new products that I have tried out this year.


1.) Reebok RunTone Shoes- After experimenting with the Reebok EasyTone shoes, Reebok was nice enough to send me out a pair of RunTones for my efforts. These shoes have all of the leg toning benefits of the EasyTones only in a lighter running shoe. Several of my San Diego Personal Training clients have already purchased these shoes on my recommendation and love them! Check out my product review here.


2.) Nike IPod Sensor- If you prefer Nike sneakers, Apple and Nike have made an awesome product that you slip right into the bottom of your Nike compatible shoe that will track and monitor your workout progress. The data will transfer from the sensor in your shoe to your IPod or IPhone to tell you your mileage, heart-rate, and speed. You can find it at nike.com or your local Apple store.


3.) VSX Workout Clothing- Victoria's Secret is no longer just for undergarments. They now have a great line of workout gear that is not only comfortable but it's cheap and washes well. With the pricy workout gear these days, Victoria’s Secret has definitely combined a solid product at a low price. Try their Sports Bras too! Good news, they sell this online and in your local San Diego store.


4.) Norvell Sunless Tanner- Want to look beach bronzed without the burn or orange hands? Try the Norvell Sunless tanning system. Both a popular brand of celebrities and upscale salons, you can finally get that streak-free glow without the dangerous repercussions of the sun. You can only find their products here or from a distributor like myself.


Well there you have it, my favorite new products this year! Give them a try and please be sure to let me know what you think!

Summer Slimming Tips

By: San Diego Personal Trainer Nikol Klein



    The Summer months are already upon us, and if you are like most of my San Diego Personal Training clients, you want to be beach ready. Ironically enough, the summer months are some of the hardest to maintain healthy habits both in the gym and in the kitchen. Temptations of Memorial Day barbecues, ice cream, and weekend splurges can sabotage your summer body and make you feel bloated at the beach.


Here are a few tips to keep you looking slim for summer!


1.) Hydrate- When you are at the beach or outdoors, the sun dehydrates you. Stay cool by sipping on water.


2.) Have a Cheat Meal- NOT a cheat day!


3.) Walk it out- Instead of laying out at the beach, walk or play volleyball. You'll still catch some rays while burning calories too.


4.) BBQ Tips- Instead of burgers or hot dogs opt for grilled chicken.


5.) Steer clear of Beer! Instead drink clear alcoholic beverages. Skinny Margarita anyone?


6.) Load up on fresh produce. Fruits and Veggies are at their best this time of year!


    Lastly, when trying to whittle away those last few pounds for summer, your diet is what will do the trick. Ask your personal trainer about his or her nutrition programs to get your stomach flat and fab for the beach weather.

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Personal Training with Nikol is what you need to get that slim, toned look that your body craves.


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TRX Workout for Women

By: Del Mar Personal Trainer Nikol Klein 



About half a year ago I decided to invest in a training tool that has been quite the rage up in LA. I first saw it on The Real Housewives of Orange County and The Hills. It’s called the TRX trainer. I figured if this is the kind of tool that Audrina Patridge is using to sculpt her body to perfection, my San Diego personal training clients will love it!


With the TRX, there are unlimited possibilities as far as exercises go and the creative trainer can let their imagination go wild. I am now using it with all types of clients including those with injuries and disabilities as doing exercises with the TRX takes pressure off of the joints making for safer exercising.


I took some time out of my Sunday last week to shoot some photos and a quick TRX workout video that anyone can do. Best of all, you don’t need a gym to use the TRX!


San Diego suspension training, San Diego TRX, Human Trainer.

Summer Workout Safety Tips

By: San Diego Personal Trainer Nikol Klein 



   The summer has started and if you are like most of my San Diego personal training clients, you are looking forward to enjoying the outdoors. With the gorgeous scenery from the mountains all the way to the beach it is mighty tempting to take your exercise out of the gym and into the fresh air. It sounds exhilarating, I know, but there are also some safety precautions that you need to take if you plan on venturing out alone.


   Here are a few tips for safely exercising outdoors this Summer.


1.) If you must go alone bring your phone...and some pepper spray. I know it may sound a bit over the top, but this will lessen your likelihood of becoming a victim.


2.) Go early. Try to get your workout in early in the morning during the summer as this will be the coolest time of day. The further into the afternoon you wait, the more likely you are to get heat exhaustion.


3.) Wear sunscreen. No one wants racerback tan-lines! (or worse yet, a burn!)


4.) Don't go off the path. Stay in populated, well marked and well lit areas.


5.) Keep jewelry to a minimum. This will prevent muggings.


6.) Wear light or reflective color clothing.


   Follow these tips for a safe San Diego summer. Always remember to stay hydrated and to dress in light colored clothing to stay cool. Who knows, you may find yourself going for a cool off swim in the ocean!

San Diego Fitness Fashion Favorites

By: San Diego Personal Trainer Nikol Klein 


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


Favorite Shoes: Nike AirMax 2010

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


Favorite Leggings: Hard Tail

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


Favorite Sports Bra: Lululemon Ta Ta Tamer

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


Favorite Shorts: American Apparel Interlock Running Short

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


   There are so many new fitness fashion trends that I am loving right now so it was hard to narrow it down to these 4 favorites. When in doubt some comfy Yoga pants and a tee or tank will do, but please do me a favor...don’t skimp on your sneakers. Making sure you feet are properly supported is imperative during your workouts!

Nike Air Max Trainer One Women’s Training Shoe Review

By: San Diego Personal Trainer Nikol Klein 



   I took some time today to train in my new Nike Air Max Trainer One shoes in my home fitness gym. I tested them with lots of plyometrics and dynamic leg exercises to try out the stability of the shoe.

  

Check out my workout for yourself! By the way, you can find these training shoes right at the San Diego Nike store.

My Favorite Post-Workout Protein Shake

By: San Diego Personal Trainer Nikol Klein 



   Before I head out for my Del Mar Boot Camp this morning, I wanted to share with you my favorite post workout protein shake. It’s so good that you wouldn’t even know that there is a full scoop of protein in it! Here is the recipe.


Banana Orange Dream Shake

1 scoop- Max Muscle Max Pro Vanilla Protein powder

1/4 cup- Orange Juice

1/4- Banana

3/4 cup- Water

1 cup- Ice


Add liquid ingredients first in a blender. Blend all ingredients together.


Give this shake a try after your next workout to fuel your muscles!

  

                                                                                                    Nutrition Facts:

                                                                                                    In an 8 oz shake

                                                                                                    Calories: 190

                                                                                                    Fat: 1 g

                                                                                                    Carbs: 15 g

                                                                                                    Protein: 31 g

The Best Protein Blender

By: San Diego Personal Trainer Nikol Klein

Del Mar Personal Trainer


    Looking for a quick protein shake solution? When it comes to consuming protein shakes day after day lets face it, sometimes you just don’t have time to get out the blender. While I was at a supplement store with one of my San Diego personal training clients, I found the most genius shaker bottle invention ever.


    It’s called the Blender Bottle. This bottle has a wire whisk to blend your ingredients smooth. If you’ve ever tried to mix protein powder in water, you know how impossible it is to get rid of the lumps. This bottle does it all for you.


    You can find these at your local vitamin store.

Healthy Thanksgiving Tips

By: San Diego Personal Trainer Nikol Klein 



Thanksgiving is this week, and if you are one of my San Diego personal training clients, you don’t want to sabotage all of your hard work. Did you know that the average person consumes over 2000 calories at the Thanksgiving dinner table?


Here are a few tips to keep you on track with your fitness and dietary goals while not depriving yourself of a good Thanksgiving meal!


1.) Eat lots of skinless Turkey- Keep your protein to carbohydrate ratio in check by eating lots of Turkey. Skip the skin which is loaded with fat, sodium, and cholesterol though.


2.) Don’t wait all day to eat- A lot of people hold out on eating all day for Thanksgiving dinner. If you eat a good breakfast and lunch before Thanksgiving dinner, you will be less likely to overeat.


3.) Portion sizes- If you want to try all of the delicious dishes at the table, stick to smaller portions.


4.) Skip Seconds- If you have eaten well throughout the day and have a good ratio of protein to carbohydrates on your plate, you shouldn’t need a second serving. Resist the temptation.


5.) Up your water intake- Chances are you may be having an adult beverage with your meal. To even out the effects of alcohol and to avoid a second glass, make sure you are drinking plenty of water during your meal.


By practicing these healthy Thanksgiving tips, you should stay slim through the holidays. Next challenge…Christmas!

Unhealthy Eating- The Joke is on You

By: San Diego Personal Trainer Nikol Klein 


   

    Just in time for Christmas I want to discuss a pet-peeve of mine: Unhealthy eating and those who brag about it. I offer nutritional guidelines to all of my San Diego personal training clients and individualized nutrition plans to those who need the extra support. Unfortunately, sometimes the need for help is beyond my realm of expertise. There are often psychological issues that come into play with being overweight. Del Mar fitness trainer.


    I look at eating as the classic angel on one shoulder, devil on the other scenario. Before every meal, you have the opportunity to make a wise, healthful decision or a disastrous life-shortening one. Put simply in writing it is obvious which choice you would make, but come meal time impulse can override any good intentions.


    The best advice that I can give is to stay true to your beliefs. If you’ve recently embarked upon a new health and wellness routine you know that it’s going to be a lot of work, but if you keep giving in to unhealthy temptations you will never win the weight loss battle. If you allow yourself to change, it can be as easy as flipping a switch if you choose to eliminate unhealthy foods and patterns from your life. Make a choice and stick with it. It really can be that simple.


    Food is not an emotional healer. Food can however act as a destructive enabler. Keep this in mind as you prepare for the Holidays and into the New Year.

The Ultimate Del Mar At Home Workout

By: San Diego Personal Trainer Nikol Klein 




    If you are like most Women, let’s face it, you loathe going to the gym. Not only does it take valuable time out of your day, but it also comes with a dreaded uncomfortable feeling. All of a sudden things like running into old acquaintances or co-workers at the gym has you feeling pressured to look your best in an environment where you should be focusing on your workout.


    The truth is that you don’t have to have a gym membership to get a fast, fun and effective workout...you can workout in the comfort of your own home!


    This is why I have created my newest product called The Ultimate At Home Women’s Workout.


    The Ultimate At Home Women’s Workout is a 6 week, step by step workout program designed to give you the best workout possible in the comfort of your own home. You will be coached step by step through each exercise (exactly the way I train my San Diego personal training clients) to ensure that your form is correct and you know exactly how to set up properly.


    You can get your own copy and take a sneak peek on the website >> here or by clicking the banner below.

Del Mar Fitness Fashion

By: San Diego Personal Trainer Nikol Klein 



Now that the seasons are changing it is time to change your Del Mar fitness wardrobe. Yes it is true that what you wear to workout in can help you to feel good about yourself. Not only that, but wearing a new pair of sneakers will actually help you to get more out of your workout. Here is some of my new favorite workout gear.


Best Yoga/ Workout Pant: Lululemon Groove Pants- These are my favorite new workout pants. They are more than your average yoga pant. Lululemon carefully designs each of their products to fit, feel, and function the way that you would design it for yourself. The Groove pants has a center seam through the back of the leg and butt area to give you the best looking "yoga butt" possible. Durable no-shrink fabric will have your legs feeling tight and toned in these slimming pants. These pants will cost you though...$98 available online at lululemon.com or in store.


Best Running Shoes: Nike Vomero- Kick up your cardio a notch. These super cushioned, light running shoes will have you feeling like you're walking on air. From the foot pad to the heel, these shoes are sure to keep you blister and pain free during your jogs. I ran a 5k in these and felt great afterwards. You can find these at nike.com for $160.


Best Training Shoes: Nike Airmax 2011- If you go to the Nike website you will find these shoes listed as running shoes, but this particular model is more suitable for training. With the perfect blend of cushion and lateral stability, these shoes will adapt to any type of training that you are doing. You can find these at nike.com for $180.


Best Sports Bra: Champion for Target- I choose Champion for Target sports bras because of both the support and comfort. These sports bras also come in a variety of fun colors to spice up your workout attire. They are also less expensive than the average sports bra. You can find these at your local Target or online for just $16.99.


Most Versatile Pant: Hard Tail Foldover Yoga Pant- Are you pressed for time after your workouts? Maybe you need to hit the grocery store after visiting the gym? Hard Tail makes a super soft, cotton/lycra yoga pant that will go from gym to street wear easily. Slip on a pair of boots and no one will ever know that these aren’t leggings or that you just came from the gym! These pants will cost you between $58-$78 and are available at nordstrom.com or in stores.

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Beat Workout Burnout

By: Del Mar Personal Trainer Nikol Klein 











Starting to feel burned out with your current workout routine? Having trouble dragging yourself to the gym? Frequently canceling personal training sessions with your trainer? Here are 10 ways to beat workout burnout.

1.) Download a new mix of songs for your iPod. Changing up your tunes will give your workout a surge of motivation.

2.) Switch up your cardio routine. Since Spring is here try taking your cardio workout outdoors. You will feel revitalized and you will get to breathe some clean air as well.

3.) Reward yourself. You have been diligently sticking with your fitness routine and it is time to give yourself a reward for all of the hard work.

4.) Hire help. If you are not already working with a personal trainer your workout will soar to new heights if you give a trainer a try.

5.) Take a break. Sometimes the best thing to beat workout burnout is to take a few days off. Start back when you are feeling clear headed.

6.) Invite a friend to workout with you. Go for a hike or a bike ride with a friend and you will find that the conversation makes the time pass quickly.

7.) Write it down. Keep track of your fitness goals, nutrition, and workouts. You will be less likely to go o

ff track if you keep a workout journal.

8.) Look at yourself…naked! Checking yourself out in the mirror after a shower can give you the added motivation you need to stay motivated to reach your goals.

9.) Sign-up for a 5k. Giving yourself something to work towards. Start small and work your way up.

10.) Show off your body. Dare to wear a skirt, shorts, or a bikini. You’ve worked hard.