Make Time for You

CTPvB5LWsAAhIq6

Recently, I had the privilege of attending an event here in town with some of the most successful and inspiring women you could ever know! The event was called Business Boutique and featured Christy Wright of the Dave Ramsey Team.

CTPvB5LWsAAhIq6

These women spoke as business owners to 1200 other women who own or want to own their own businesses, but their material was beneficial for anyone.  And their message was very clear… self-care is #1 priority! If you’re not taking care of yourself, how can you share your gifts and talents with anyone or take care of your family and friends?

 

Now, these are some VERY successful women who had family, friends and businesses to take care of, and just about every one of them spoke about the importance of making time for you, and making time for what you value most and what adds the most value. I  even made a similar post last year about this. I don’t know about you, but my health and family are first, followed by my businesses and community work. Everything, I mean everything, else can wait. I imagine you have a similar list with many priorities as well.

 

Now, that might sound like a lot to balance. But their message was clear here too… it’s not about juggling everything at one time, it’s doing the right things at the right time. Carve out that time for family, focus and give your work everything you can during work hours, and schedule time do what really matters to you.

 

As you can imagine, the topic came up about how we aimlessly scroll on our phones and how we spend so much time looking down instead of up at everything around us. Time was also spent on recognizing things we may be doing that waste time and don’t add value. All were important reminders for all of us who try to do so much.

Overall, it was an inspiring event and I highly recommend you attend next year if you can!

So, what can you do to make self care priority list and find balance? Here are 3 steps to getting yourself going in the right direction.

 

  1. Stop every so often to ask yourself if what you are currently doing is honoring your values and what matters most. Is it giving more to your life or taking away? Are you fully present and taking care of yourself? Just becoming more aware is they key here.
  2. Make a plan and schedule each action you need to take like Grocery shopping, workouts, cooking, date night, and then take ACTION!
  3. Schedule some “off time.” Leaving work or other responsibilities takes more than just leaving the office. You have unplug and shut down. If you feel constantly connected to email, social media etc, even just an hour a night of unplugging to focus can make a big difference and will allow you the space and clarity you need to take care of your top priorities.

 

New habits take time, so keep practicing the above steps until they become more natural. I promise you will feel less stressed, happier and more productive than ever!

Niki has been a Certified Personal Trainer since 1996, is a Mother of two and has been married to her best friend, Sam, since 1998. She appeared for over two years live on the Home Shopping Network and its sister station, America’s Store, as a regular guest and fitness expert for ProForm Fitness, the world’s largest manufacturer of home fitness equipment, before moving back to her hometown of Nashville, TN and starting Niki G’s Boot Camp. Niki is committed to helping women find realistic ways of getting in staying in shape through consistent and effective exercise and healthy eating through her Nashville Fitness Classes and Online Training Programs.

www.nikigsbootcamp.com

Continue Reading

Niki G’s Fitness | Are You Honoring Your Priorities?

niki g fitness priorities

niki g fitness prioritiesMOMENT OF TRUTH:  What are you priorities in life? I am willing to bet that the majority of you rate your health and fitness pretty high up there. Yet, what action have you taken today to honor your priority to get into better shape? If you worked out, ate healthy and are drinking plenty of water to stay hydrated already today, give yourself a pat on the back. It may have been a struggle to fit in, but keep it up until it becomes habit!

Now, if you haven’t done much today for your personal health and fitness, and even if family and career or something else rate at the top and you think there is not much space for anything else, think again. ANYTHING you do in life requires your energy, strength and overall health.  That’s why no matter what priorities in life you want to focus on, just about every one of your goals can be attained faster and better by staying in shape and being healthier.

You will honor almost ALL your priorities by making the time for YOU and fitting in something that brings you closer to better health!  So, here are 5 things you can do in 5 minutes or less to better your health in fitness. Remember it’s the little things we do repeatedly that add up to big results.  So don’t skip them just because you don’t think they don’t matter.

  1. Drink a big glass of water
  2. Research a new healthy recipe and list the ingredients you need to make it
  3. Schedule your next workout. Our members at Niki G’s Boot Camp use an online scheduler (www.nikig.info) to schedule their small group fitness classes. But you could also call a friend and make a date to meet up for a workout, write out in your planner the days and times you plan to workout etc
  4. Go for a walk. Yes, even a 5 minute walk around the block is worth it and great for your health, especially if you unplug and find some clarity!
  5. Read a health and fitness blog for inspiration and motivation. There are so many great blogs these days to choose from. Just google what you are interested in!

What else can you do in 5 minutes or less right now to honor your priorities?

 

By

Niki Gauthier

Niki has been a Certified Personal Trainer since 1996, is a Mother of two and has been married to her best friend, Sam, since 1998. She appeared for over two years live on the Home Shopping Network and its sister station, America’s Store, as a regular guest and fitness expert for ProForm Fitness, the world’s largest manufacturer of home fitness equipment, before moving back to her hometown of Nashville, TN and starting Niki G’s Boot Camp. Niki is committed to helping women find realistic ways of getting in staying in shape through consistent and effective exercise and healthy eating.

www.nikigsbootcamp.com

 

Continue Reading

Back to School, Get Back in Shape!

back to school fitness tips

back to school fitness tips

It’s back to school time! Whether you have a school-age child or not, I’m sure you can enjoy the sense of routine that this time of year brings upon us. Did you slack off a little this summer but are now ready to get serious about your fitness goals? There is not better time to start or restart than NOW! Like as in TODAY! Below is your  “Back-to-School / Back-in-Shape” Plan to help get you back on track!

First Day of School

Who didn’t enjoy the first day of school?  The fresh start, meeting new friends and starting new activities!  Don’t worry about what you might not have done right yesterday.  Instead, focus on what’s ahead.

Back-to-School ShoppingHere are some items you’ll want to get at the store before you begin.

  • 2-3 reusable water containers for drinking plenty of water throughout the day
  • A small cooler for packing your healthy, energizing food and snacks
  • New shoes for exercise
  • A Planning Calendar

Agenda: Use your planner and get organized:  You can avoid extra calories and poor food choices by menu planning for a full week.  Next, schedule your exercise just like you would an appointment.  Finally, write out a daily “to do” list the night before.  Keep it realistic so you don’t get overwhelmed.  Being organized will increase your productivity.  You’ll get more done each day and won’t feel guilty taking the time to exercise or cook a good meal!

Do Your Homework:  Do you know what’s in the food you eat?  Reading the label is like looking at a price tag before you purchase something to be sure it’s within your budget.  Educate yourself so you can make informed decisions.

Brown Bag ItDon’t get stuck with high-fat, low-fiber, processed foods for lunch!  Make intentional leftovers the night before and bring your lunch with you the next day.  Pack a cooler with plenty of natural, nutritious snacks.  Eating a proper lunch and a healthy snack in between can help avoid the afternoon energy slumps and sugar/carb cravings.

No Skipping Class:  Schedule those classes or fitness appointments with yourself.  Treat them like an important meeting and don’t let anything get in the way.  Instead of punishing yourself for any set-backs, reward yourself with something like a massage for each week of successfully completing all your workouts.

Listen to your Teacher/Coach:  Even the best athletes and artists in the world have a teacher or coach at some point in their career.  If you can’t hire someone one-on-one to coach you through your workouts and how to eat then enroll into an exercise program.  If a professional exercise program is not for you then buddy-up with someone who can hold you accountable for getting in shape!

Autumn is a wonderful time to create new routines and habits that will lead to a healthier happier life!  You can even use the upcoming holidays as a target date for establishing some new habits enabling you to both see and feel results.

Okay students–open those planners to today’s date and START!

By Niki Gauthier

Niki Gauthier is the Founder of Niki G’s Fitness which specializes in Boot Camp programs at its several Nashville area locations  A personal trainer since 1996, Niki spent two years on the Home Shopping Network as a fitness expert and regular guest.  She has successfully lost over 50lbs after the birth of each of her two daughters and loves sharing her experience to motivate other women to change their lives with fitness.  For more tips and information, join Niki’s Newsletter by visiting www.nikigsbootcamp.com

Continue Reading

More Spring Challenge Workouts!

workout5

Here is another week of workouts for the Niki G’s Spring Challenge!If you missed any of week one, don’t let it hold you back! Just pick back up with this week and keep moving forward!

If you are not enrolled into the challenge, join now for all the updates.

Below are your daily workouts for the week. They are all a simplified, at-home version of my boot camp workouts we give at Niki G’s Boot Camp! Don’t forget to choose one rest day and follow your Niki G Nutrition Plan for best results!

workout1 workout2 workout3

workout4 workout5

Continue Reading

Spring Challenge Week Three

Week 3 Day One full body

Welcome to Week Three of Niki G’s Spring Challenge!If you missed any of week one, don’t let it hold you back! Just pick back up with this week and keep moving forward!

If you are not enrolled into the challenge, join now for all the updates.

Below are your daily workouts for the week. They are all a simplified, at-home version of my boot camp workouts we give at Niki G’s Boot Camp! Don’t forget to choose one rest day and follow your Niki G Nutrition Plan for best results!

Week 3 Day One full bodyWeek 3 Day 2 Glutes Week 3 Day 3 Upper Week 3 Day 4 Lower Week 3 Day 5 Upper Week 3 Day 6 Bodyweight

Continue Reading

Spring Challenge Week Two

Week Two Day 2

Welcome to Week Two of Niki G’s Spring Challenge!If you missed any of week one, don’t let it hold you back! Just pick back up with this week and keep moving forward!

If you are not enrolled into the challenge, join now for all the updates.

Below are your daily workouts for the week. They are all a simplified, at-home version of my boot camp workouts we give at Niki G’s Boot Camp! Don’t forget to choose one rest day and follow your Niki G Nutrition Plan for best results!

Week Two, Day One- Full Body

Week Two Day 1

Day Two- Glutes

Week Two Day 2

Day Three- Upper

Week Two Day 3

Day Four- Lower

Week 2 Day 4

Day Five- Upper

Week 2 Day 5

Day Six- Body-weight

Week 2 Day 6

Continue Reading

Spring Challenge Week One

springchallenge6

Welcome to Week One of Niki G’s Spring Challenge! 

If you are not enrolled into the challenge, join now for all the updates!

Below are your daily workouts for the week. They are all a simplified, at-home version of my boot camp workouts we give at Niki G’s Boot Camp!

Don’t forget to choose one rest day and follow your Niki G Nutrition Plan for best results!

 

DAY ONE

springchallenge1

 

Day Two

springchallenge2

Day Three

springchallenge3

Day Four

springchallenge4

Day Five

springchallenge5

Day Six

springchallenge6

 

 

Continue Reading

Amy- Little changes add up to BIG results!

Amy“My original goal when I started working out was to lose my baby weight. When I heard about the 28 day challenge I thought what do I have to lose but more weight so why not try it??

I have done fad diets in the past and lost a lot of weight quickly but I would always gain it back so I decided I wanted to make a life style change, knowing this would take longer but I know there is no substitute for hard work and dedication.

Through this process I have learned so much! I have learned that food prep is key, it makes it so easy! Another important lesson I have learned is healthy food CAN taste good! The first few days were tough for me, I didn’t have any energy and just felt rough, but after the first 3 days I began to see a huge difference in my energy level, my skin, my mood, etc!!!

The main difference with this plan is I didn’t find myself craving things that I would not normally even want just because I was on a “diet”. I loved having healthy “go to” snacks! I purchased the Beauty Fit protein powder in Sin-o-bun and absolutely loved it!! It made me look forward to every afternoon when I got my “treat”.

Become your own Success Story!! Get started today at Niki G’s Boot  Camp!

Or Sign Up for Niki G’s FREE Nutrition Newsletter>

Continue Reading

The “Magic” Weight Loss Pill

lucky2

I’ve got a magic pill for you!  It’ll take care of those extra pounds, tighten up any flab, improve your health, make you look years younger and give you tons of energy!   Sounds great right?  You must be wondering what this new supplement, product or secret is and how you can get some.  Well, the good news is that it’s very easy to get and is actually free!  All it takes is a little planning, time and some direction and you’re all set.lucky2

Here it is… movement!   After almost twenty years in the fitness industry, I can honestly tell you that there is nothing closer to a magic pill than exercise.

No supplement, no product, no “new information” will help you get in shape and stay healthier than simply getting into the habit of exercising regularly.  So, start with the basics, which are good nutrition and consistent exercises! Work up to higher intensity levels and supplement with the right products to support your goals, but don’t rely on them.

Remember, when it comes to exercise something is better than nothing, and you have to start somewhere, so start where you are! To get where you want to go you have to work for it… everyday. You have got to move and you’ve got to find exercises or activities that you’re interested in and maybe even enjoy so you can stick with it!

Regular exercise can help you:

  • Lose excess weight which could be adding stress to your joints and internal organs
  • Decrease your susceptibility to many illnesses and diseases
  • Reduce your blood pressure and lower your cholesterol
  • Reduce stress
  • Regulate your hormones (very important for women over 30!)
  • Maintain bone density

There are   too many benefits to list.

If you don’t use it, you lose it! Keep in mind that as we age, we naturally lose muscle which ultimately slows down our metabolism too.  We can build and maintain muscle though with resistance training.

So, just like brushing your teeth and getting dressed in the morning, daily exercise should become a habit.  Never go two days without exercise to ensure it’s consistent and find a way to mix it up and challenge yourself every workout so you continue to see results and never get bored.

By

Niki Gauthier

Need a plan? Get my FREE nutrition plan by signing up for my newsletter! I also offer custom workout and nutrition program in my Online Bikini Boot Camp. If you are in the Nashville area, check out Niki G’s Boot Camp and our NEW Basic Training Classes for beginners!! 

Copyright © 2007-2014 Niki G’s Fitness Blog

Continue Reading
1 2 3 9