Looking to improve your fitness level? Here you will find simple diet and nutrition hacks, workout ideas and weight loss tips that’ll help you achieve optimal fitness.

The Ab Bench Back Extension

The back extension exercise is a great way to work the lower back and other muscles of the core for greater balance and stability. Performing this exercise on a Roman chair ab bench, not only works the lower back but it also works the glutes…

Alternative Exercises to the Bench Press

While the bench press is one of the most effective exercises for building and sculpting the muscles of your chest, it's often quite difficult for beginners to perform. There are some good alternatives to the bench press. Check out this video…

Waiting to Exhale: My "Core Fusion" Experience

I'm a runner. I'm a weight lifter. I climb stairs on a regular basis. I'm as fit as can be, right? Well of course, I'm Dr. Nina, exercise and fitness extraordinaire! Nevertheless, the art of muscle confusion never ceases to amaze me. Back…

5 Reasons Why Resistance Training Is Necessary for Weight Loss

Many weight loss seekers tend to avoid resistance training (weight lifting) for a fear of "bulking up" or "getting bigger". But, in spite of what many believe, this type of training is absolutely critical for long-term weight management and…

Eliminating Cardio Exercise for Weight Loss?

A while back, one of my Facebook followers asked an interesting question pertaining to the role of cardiovascular (cardio) exercise in weight loss: "Dr. Nina, I would like your take on the idea of eliminating intense cardio exercises…

The Best Way to Use a Leg Press Machine

Most health clubs and gyms are packed full of the newest weight lifting equipment. A particularly diverse piece of equipment that I'm often asked about is the leg press machine. As implied by its name, the leg press is primarily designed to…

How To Determine Loads, Repetitions and Sets During Weight Training

Weight training fundamentals tend to be a real mystery for many people. This holds especially true when it comes to determining 'how much resistance' and 'how many times' for a given exercise. Whether you're looking to increase the effectiveness…

Guidelines for Taking Circumference Measurements

Measuring your training progress is a great way to continously monitor achievement of your general health and weight loss goals. Taking circumference measurements is one of the simplest methods by which you can do this. Using a tape measurer…

Tone Up in 10 Minutes at Home

If you're trying to lose weight or simply maintain your current body weight, resistance training is an absolute must! In addition to enhancing muscle tone, definition and strength, this type of training can substantially boost the metabolic…
Nina_Cherie_PhD_Setting_Goals

How To Establish Your Weight Training Goals and Schedule

Defining and setting your personal weight training goals is an essential first step in the process of establishing a solid workout routine. When establishing your initial goals, I recommend first focusing on the reason(s) you're engaging in…

How To Choose Your Weight Training Equipment and Exercises

Establishing a solid weight training plan requires strategic selection of your exercises and equipment. I highly recommend that you first establish your weight training goals before even attempting to do this. Time and time again I…

An Unintentional 20-Pound Weight Loss

I've been actively controlling my weight for over 20 years. It isn't always the easiest task, as I'm naturally big-boned with an extreme pear-shaped figure. I've also suffered with food addiction, a condition that led to my being extremely overweight…

A Simple, Effective Abdominal Workout

Most exercisers are completely obsessed with abdominal training. But, over the years, I've found that many don't know anything about their 'ab' muscles, let alone how best to work them. So, before I delve into a full explanation of the latter,…

The Seven Principles of Exercise

Exercise training is crucial for successful weight loss, long-term weight management, and overall good health. In order to develop an effective exercise training program you must adhere to certain basic guidelines. To get you started, here are…

Eight Reasons Why Women Should Weight Train

Are you skeptical about weight training? Do you think it's too hard or that it'll bulk you up? Perhaps, you just find cardio exercise to be a better use of your precious workout time. For a lot of women, the answer to these questions  is…

3 Simple Ways to Get Rid of Jiggly, Wiggly Arms

Oftentimes, women ask me, "how do I get rid of this," pointing to the back of their arms. Some women even wiggle their arms for me to emphasize the point. I was most amused when a young lady in one of my weightlifting classes asked me how she…

Three Exercise Machines That May Not Be Worth Your Time

Exercise machines are great if you're new to working out, trying to isolate certain muscle groups or even if you're just looking to change up your workouts. But, all exercise machines aren't necessarily useful. Given that lack of time,…

10 Types of Dieting Resources to Reject

Oftentimes, weight loss seekers fall victim to one or more of the hundreds of dieting programs on the mainstream market. I'm sure you've done it at least once yourself. Now, don't get me wrong here, some of them do offer useful strategies,…