Exercise Challengers of the WEEK ahead!

Continuing from my last post:-
I am away in Spain for the week ahead for a jolly holiday with a very Special friend of mine.  She was my very first training partner from over 18years ago now.  We were such an amazing team for 3 years until I spoilt things by moving away from my home town Sheffield.  We have stayed very close friends and continue to share an energetic lifestyle so I'm sure it will not be a 'Relaxing' holiday, more of a 'Fitfun' one!
SO even though I am away the challenges will continue and I am trusting all you Twitter and Facebook followers to keep up the good work and crack on each day. 
These are basic exercise moves that you should all be familiar with so no photograph demo's will be posted this time.  IF you do struggle you can always google!

Day1 = 100 Squat Jumps ( feet hip width, squat then add in a little jump =1rep.  onto tiptoes if you cant jump)
Day2 = 110 Push-ups ( make sure your nose is beyond your fingertips forming a triangle otherwise YOU ARE CHEATING!!)
Day3 = 120 Elevated Lunges (60 each leg.  put your rear leg on a step so it is 'elevated' then lunge low)
Day4 = 130 Shoulder Press ( using Dumbells, tins of beans, water bottles!!)
Day5 = Tricep Dips ( use a chair or step, hands by your bottom then lower and lift to full arm extention-keep elbow soft and bottom close to chair/step)

Crack on each day, enjoy and PLEASE continue to check in!  I will be on your shoulders talking in your ear and messing with your mind if you miss out!!!  I will be doing these too with Lorraine

Exercise Challenge of the day!

Iv been having a real hoot with this, it all began 3 weeks ago when a couple of PT clients suggested we did and 'Exercise of the day'  challenge - high reps to make it tough, we were then to check in on Facebook or Twitter once we had completed the challenge - kind of Team Motivational support adding in that extra Boom!! to our training regeme.
So we began posting our daily completed challenges, then other friends/followers started asking 'Whats this Challenge thing you are running Nicki?  can I join in?'  
Only three weeks in and we have a group of over 63 challengers joining in each that I am aware of - there could be more because I know family members are also taking part now too.  I have people in Amsterdam, USA and even Australia following - The exercise virus is spreading AND whats even better is that people now feel 'Guilty' if they haven't checked to see what we are doing for the day.
So we start at day 1 =100repetitions of the given exercise, day 2 =110 reps of a different exercise, day 3 = 120 and so on for 5 days.  You do not have to do all the reps in one go, pit stops are allowed as for some it is quite a challenge.  So long as you get all the reps in during the day you have ACHEIVED!!
If you want to play 'catch up' the here are the exercises we have done so far, if you are unclear of what to do either follow me on twitter/Facebook and look back through the posts and see the pictures or google them:-
Week 1 - Abs (only 4 days)
Day 1= 100 Bicycle Crunches
Day 2-=110 Russian Twists
Day 3= 120 Reverse Bicycle crunches
Day 4= 130 Mountain Climbers

Week 2 - Legs
Day1 = 100 Dumbell Squats (hold DB's at your sides as you squat, weight =your choice)
Day2 = 110 Squat Thrusts (both legs in and out)
Day3 = 120 Walking Lunges
Day4 = 130 Step Jumps (jump onto a step and jump off =1rep) (step up run change lead leg at 60 if too tough)
Day5 = 140 Alternate Side Lunges touching your moving foot toes each rep with or without weights

Week 3 - Abs agian by popular demand
Day1 = 100 Abdominal Reverse Curls ( curling knees to chest)
Day2 = 110 Windmills ( legs 90degrees off floor rotate side to side =1 rep keep shoulders on floor)
Day3 = 120 V-Sits ( Hinge balance on your bottom and draw knees in and out, hands by your hips)
Day4 = 130 Supermen (Lay on tummy, lift together right arm with left leg and visaversa)
Day5 = 140 Deadbugs (on your back, knees 90 degrees, lower alternate arm n leg as in Supermen)
              150 Glute Bridges ( added in for good measure!!)

Have a go and Enjoy!! let me know how you get on

Magazine Article -April Warwickshire Living

See below my first Article submission for Warwickshire Living and Worcestershire.  This first one is just an introduction to my background so that readers get to know a little about me before we get stuck into more 'Fitness with a Difference' which is how I plan to write.

Nicki Banks -  Warwickshire’s  Outdoor Fitness Camp and Personal Trainer is an inspirational sporting figure who has been passionate about fitness and well-being ever since childhood. (How many times have we heard this?) Well Nicki’s journey through life so far will undoubtedly inspire the most dedicated ‘couch potato’ to lace up their trainer and get active.

Originally from Sheffield, Nicki was one of three children brought up by her father, a very sporting personality himself.  He found love at the school playground with a lady who had three children; also a single parent.  Eventually all living together ‘like the Walton’s’ life was what you would call ‘busy’ only to be shattered by her Stepmom being taken away in a devastating car accident.  Nicki’s father was left to nurture six children alone.  This became the crux of her energy and motivation for sporting achievement, a common ground between herself and her father.  Nicki’s ultimate goal was to strive for something so great to make her father proud of what he had achieved being such a fantastic parent.  In 1996 Nicki was chosen from amongst 23,000 applicants to be a contender in the ITV Gladiators series.  But Nicki’s hopes of winning the ultimate fitness challenge were shattered when an accident on one of the games left her with a severe spinal injury.  After intensive physiotherapy and spinal surgery, learning to walk again was a huge challenge to overcome.   Nicki was told she would never be able to take part in active sports again though with her inner strength and determination, by channelling goals into weeks, months, and quartiles, it had taken two years of intensive rehabilitation to reach a level of fitness she never dreamed possible.  Her drive then brought a new dimension and focus; to embrace every day, live for the here and now, but most importantly help others with their health and fitness goals.  The years that followed brought thrill and  adventure on a personal level taking part in many long distance cycle rides for charities, Skydiving, Wing walking, Triathlon’s, and many breath taking fitness challenges.  Nicki trained as a Studio Instructor, Personal Trainer and Adventure Bootcamp proprietor working with Gladiator’s Zodiac aka Kate Staples and Olympic champion Daley Thompson and began to really make a difference to other people’s lives.

Then!!  Along came another obstacle (And not one that she sets up on the sports grounds with ladders, cones and hurdles!)  

October 2010 Nicki began to experience pain at the sight of injury, only to find a nasty infection in and amongst the metal cage in her spine.  Back in hospital for spinal surgery to remove the metal work that had supported the fracture for fourteen years wasn’t so straight forward and has left Nicki with loss of sensation and numbness down the left side of her body (which should return once nerves have found a new route).  Has this prevented her from doing what she loves and lives for?  certainly not.  The courage and focus has returned even stronger than before and Nicki is back teaching and striving towards her personal goals alongside the people she trains.  Nicki say’s “The greatest motivational concept is social support.  Witnessing me gain strength and stamina and reaching my fitness goals alongside themselves has really driven them to strive to achieve their goals.”

Nicki’s Positivity and Zest for life is so infectious that she ensures that everyone manages to have great fun whilst they exercise, encouraging and supporting each and every person whether it be in her Studio classes, one to one clients or Outdoor Fitness camp sessions.

 By definition General fitness training means working towards broad goals of overall health and well-being, rather than more specific goals of sport competition.

  The most important thing is that you take part in an activity that you enjoy.  If you don’t enjoy it you simply will not continue for a sustainable time  whether it be the new ‘Zumba’ craze that has hit the nation to, Pilates or Nicki’s passion for exercising in the great outdoors.  A regular moderate workout regime and a healthy diet can significantly improve the general appearance of muscle tone, healthy skin, hair and nails, while preventing and reducing age or lifestyle-related health problems from inactivity and poor diet.

Each month Nicki will be sharing with us her events and experiences, her expertise and thoughts about different exercise regimes and giving helpful hints and tips to help readers with any specific health and fitness goals.

 Motivational quote of the Month:-

 ‘You gain strength, courage and confidence by every life experience.  Say to yourself ‘I lived through this tough time; I can take the next thing that comes along’.  You must do the things you think you cannot do.  Eleanor Roosevelt

My Absence - Apology

Just a quick note to apologise for my absence I have no excuses other than I have been so busy with Work, Family, new Magazine Column and Enduring more Wild n Wacky adrenaline challenges that I have let my blog go a little by the wayside :0(

I plan to post more frequently about all the commings and goings on in my world and keep you entertained, focussed, and inspired.
Watch this space .....