Transformation Tuesday – Eating Cleaner Really Makes a Difference!

Casey


As one of our New Year’s Challengers, Casey found that eating clean can really make a difference! She really tightened up in 4 short weeks of Boot Camp (both classes and at-home workouts) and Niki G’s Online Nutrition Coaching and even lost some body fat!

Before weight – 119 After weight – 114
Before waist – 28 After waist – 27.5
Before hips – 36 After hips – 35

“When I started attending bootcamp in June 2013, I got weighed and measured at the new member orientation. I weighed 120.6, waist 28.5, hips 37. I love bootcamp and have attended regularly since then. I was toning up and getting stronger and faster and I was eating moderately healthy. But I hadn’t really measured the change. I wasn’t really looking to lose weight, just be active and look better. When I signed up for the challenge, my goal was to up my healthy eating game. And the results took me completely by surprise! I lost the same amount in my waist and hips in the 4 weeks that I had in 7 months of just focusing on the exercise piece. And I lost weight I didn’t even know I had to lose! I’m so excited to have better ideas for healthy eating, knowing I can drink more water successfully, and have good snacks to fill me up and keep me going. My energy level is awesome and overall I feel great!”

Get the Niki G Fitness & Nutrition Plan or join us for boot camp classes in the Nashville, TN area!!

 

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Get Fit Action Plan

runner small

 Are you ready to get in better shape but don’t know where to start? Or are you constantly having to start all over?

My advice?

Keep it simple! Get back to or start with the basics!

Instead of giving you the latest fad diet or weight loss “secret,” my mission is to help you establish new habits in order to reach your goals, get fit and stay fit. Use these simple steps that are free of fads, gimmicks and other get-skinny-quick schemes and will lead to lifelong changes!

1.       Define your goals. Assess your current fitness level and take measurements. It’s great to know where you are, where you are going and your progress along the way. Don’t miss this important first step.

 

2.       Establish an exercise schedule based on your current fitness level and COMMIT to it. No excuses. Schedule an appointment with yourself and NEVER talk yourself out of it. Need a plan? Sign up for my online Boot Camp or if you are in the Nashville area, sign up for our classes!

 

3.       Start a diet and exercise journal and begin recording everything you eat and the exercise that you are doing. There are many online programs and phone apps the can help you stay on track with their calculators and tools. Even pen and paper are better than nothing! Click here for my meal plans.

4.       Eliminate the Junk– Slowly get rid of processed, unnatural foods and stock up on lean meats, low fat dairy, whole grains, fruits and veggies and a couple of good water containers. Eating healthy does not mean cutting out entire food groups or any clean, natural foods. Nothing is off limits as long as it’s not processed!

        Next, focus on the foods you NEED for energy, muscle repair and digestive health and don’t waste your calories on the other stuff. Also, eliminate activities that are not geared towards your new healthy lifestyle (hours in front of the TV, computer, eating out more than once or twice a week, etc.) and replace with scheduled activities that will help you reach your goals including thorough grocery shopping, cooking workouts, meet ups with friends for activities, long walks, and even quiet time for true rest.

Remember, this a lifestyle change for lifelong health and happiness. There are no “diet secrets” or magic pills that can ever give you what healthy food and exercise can! Don’t expect changes overnight. Love yourself the way you are in the process and allow your habits to change slowly and naturally.

By Niki Gauthier

 

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Motivation Monday- Niki G’s Goal Setting Tips

anything is possible

anything is possibleIf you are just getting started on a weight loss program or are struggling to stay motivated to make changes to your body, it’s time to set some goals and stayed focused! Here are some steps you can can follow to make sure you are on the right track. So, get out a pen and paper or get ready to type so can you “put it on paper” and make your goals a reality!

Take a Look at Exactly Where You are Starting

You can’t manage what you don’t measure, so assess your current fitness level and take measurements. It’s great to know where you are, where you are going and your progress along the way. Take a before picture in your bathing suit, take hips and waist measurements and log in your weight. You may not want to have look at a “before” picture of yourself or confront your weight, but please trust me when I tell you that sometimes looking back at those pictures is exactly the motivation you need! Either you will be able to look back and see how far you have come and get inspired to keep working hard, or they will be a constant reminder that you are not where you want to be and that you want to make changes. Do this for yourself and don’t miss this important first step.

Be Realistic

Remember, it probably didn’t take a couple of months to get where you are, so it’s going to take more than a couple of months to get to where you want to be.  Please understand that anything more than 1-2lbs a week weight loss is most likely going to wreck your metabolism and make it much more difficult to lose weight in the future and even reach your goals. It may even make maintaining your weight more challenging. Be good to yourself and give yourself plenty of time to reach your ideal weight or size.

You may see results right away, or it may take longer for you to fire up your metabolism and start noticing changes. Don’t get discouraged if you  lose 2-5lbs one week and then nothing at the next. Give your new program time.

 

Set Your Goals

Goals are a personal thing. Be careful who you share your goals with. Your new, healthier lifestyle may be a reminder to someone else that their lifestyle is destructive to their health and may not be very supportive. Hopefully you will inspire them, but don’t let negative people affect you.  Sharing your goals with the right people is sometimes what can make them a reality! Your supportive friends will help hold you accountable and keep you doing when you are struggling.

Often times, we lose motivation because or goals are not big enough to create enough ACTION or are not
not URGENT enough to motivate us. So, dream BIG and set a target date to stay focused. You can have goal towards something like a firmer body that looks and feels better in certain clothes, or away from something like sickness, low energy, or feeling uncomfortable in everything you wear. Whatever your goals are,  make sure that they are big enough keep you motivated.

 

MAKE THEM HAPPEN!

Now it’s time to take ACTION! Get your goals out of your head and down on paper! Write them down or type them out.
It helps to have a couple of time lines…

Write down your Big Picture Goal. Why are you doing this??
Write down your Four Week Goals– 28 Days is plenty of time to create some new habits. What do you want to accomplish within your firsts four weeks?
Now share with someone who fully supports you exactly what your goals are , in terms of “I AM.” For example, if you wan to drop a dress size, say in 6 weeks, I am going to be down one dress size in 6 weeks!

Last, post your goals somewhere you will see them everyday and get to work!!!

Throughout this process, keep the bigger picture in mind. Every step, every rep, every time you turn away unhealthy food is a step in the right direction and they do add up! Don’t get in a hurry or impatient with yourself.

Remember, changing your body is a lifestyle change for lifelong health and happiness. There are no “diet secrets” or magic pills that can ever give you what healthy food and exercise can! Don’t expect changes overnight. Love yourself the way you are in the process and allow your habits to change slowly and naturally. YOU GOT THIS!

By

Niki Gauthier

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A BAD DIET Will Sabotage Your Efforts to Get Fit

clean eating out exercise a bad diet

 

Final part of my Five-Part Series on 5 Ways you are Sabotaging Your Efforts to Get Fit

So far I have posted how lack of planning, lack of sleep , negative mindset and the wrong form of exercise can all be a fitness downfall. Today, I want to encourage you take and honest look at the food you are eating and recognize if it’s helping you work towards your goals, or against them.

clean eating out exercise a bad diet#5 Bad Nutrition

Today I am blogging from the Master’s Nationals Championships in Pittsburg, PA. The men and women competing today in the Master’s Bodybuilding, Physique, Figure and Bikini Division are all over the age of 35 and can put most twenty-something years olds to shame with their fitness level and physique. While at an extreme level, these athletes have created their physiques with the perfect combination of exercise AND DIET. Like most people, if they didn’t eat clean (real, not processed) foods, tighten up their caloric intake, focus on the correct balance of nutrients for themselves (carbs, fats and protein) they wouldn’t look anywhere near where they do.

As a trainer, it is very frustrating to watch your clients give it all they have at their workout and then have them make bad food choices. I know that if they would use the same energy and attitude they have towards their workouts as they do towards their food, they would see better results, feel better and even uncover all that shapely muscle they have been working on! That is why I created my Bikini Boot Camp program which gives our members at Niki G’s healthy guidelines and sample meals and meal plans. It also teachings that splurges and treats are okay in moderation. However, most find that once they start eating better, they crave the junk less and even make better choices for their treats. The members who succeed put away excuses of why they can’t eat healthier and put in the work that’s required to make the changes. You can’t out exercise a bad diet. So, with the exception of a few treats a week, no amount of working out is going to make up for sugary drinks, high calorie snack foods and restaurant size meals. And even if it did, you would feel awful most of the time.

If you want to see changes in YOUR physique, you are going to have to change your diet. But, don’t go ON a diet, make it a lifestyle. Avoid fad diets, quick “fixes” and programs that revolve around a single supplement or shake. They do nothing to teach you about healthy eating. Base your meals on a healthy balance lean protein, whole grains, fruits, vegetables and healthy fats. You may find it easier to make these lifestyle changes gradually like cutting back on certain foods and then increasing fresh fruits and vegetables. Or maybe you need to go “all out” by choosing a program to follow strictly until you feel more comfortable making your own choices day to day and meal to meal. Both strategies will work, as long as you are learning in the process and then applying what you have learned.

Pay attention to the food you are eating and plan ahead. It may be a lot of work in the beginning, but it does get easier and it is so worth it!

I hope these tips and the other tips in this series will give you more confidence in moving forward towards your fitness goals! If you enjoyed this blog, I would be honored for you to hit one of the share/social media buttons to help inspire other women. Or, better yet, feel free to comment below!

By

Niki Gauthier

 Niki Gauthier is the Founder and Creator of Niki G’s Boot Camp, THE Complete Personal Training Program for women. She is the mother of 2 girls born in 2001 and 2007 and has successfully lost over 50lbs… two times! A personal trainer since 1996, Niki uses her experience as a former bodybuilder, model, and mother to design her boot camp  workouts, show her clients how strong they are and continue to motivate others to change their bodies with fitness and real solutions!

Learn more about Niki G’s Boot Camp and sign up for her newsletter at www.nikigsbootcamp.com

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Avoiding Weights and Low Intensity Workouts can Sabotage Your Efforts to Get Fit

women's weight lifting and HIIT

Part Four of a Five-Part Series on 5 Ways you are Sabotaging Your Efforts to Get Fit

So far I have posted how lack of planning, lack of sleep and a negative mindset can both be a fitness downfall. Next, I want to you to take a look at the type of workout you are investing your time into.

women's weight lifting and HIIT#3  Wrong Kind of Workout

Most ladies I know want to have a sexy, shapely and “toned” body. So you must train like that’s what you want! If you are JUST getting starting on a fitness program, low intensity workouts that get longer in duration (up to about an hour) over time are perfect.  But once you reached a basic level of fitness, it’s time to ramp it up to make the most of your workouts and your time to see the results the fastest. Studies show that you get greater fat loss through high intensity training over low intensity exercise, like long distance running, which your body just adapts to anyway.

If you want to SHAPE your body, typically, circuit training or HIIT (high intensity, interval training) with a good combination of resistance training and cardiovascular exercise will give you the most “bang for your buck.” You should focus on basic bodybuilding (sculpting) exercise that target specific muscles to shape your figure, compound/power exercises for functional fitness and overall strength, plyometrics and other cardio drills . A variety of exercises and variations of those exercises is extremely important in order to keep you challenged and help you avoid hitting a plateau. Plus, it makes your workouts much more fun! This is how I run my women’s fitness boot camp program and the results and enthusiasm for the program speak for themselves.

So invest your time wisely and invest into a program that helps you work smarter AND harder for the better, faster results.

Look for the final and most important part in this series tomorrow! Until then, I hope these tips and the other tips in this series will give you more confidence in moving forward towards your fitness goals! If you enjoyed this blog, I would be honored for you to hit one of the share/social media buttons to help inspire other women. Or, better yet, feel free to comment below!

By

Niki Gauthier

 Niki Gauthier is the Founder and Creator of Niki G’s Boot Camp, THE Complete Personal Training Program for women. She is the mother of 2 girls born in 2001 and 2007 and has successfully lost over 50lbs… two times! A personal trainer since 1996, Niki uses her experience as a former bodybuilder, model, and mother to design her boot camp  workouts, show her clients how strong they are and continue to motivate others to change their bodies with fitness and real solutions!

Learn more about Niki G’s Boot Camp and sign up for her newsletter at www.nikigsbootcamp.com

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A NEGATIVE ATTITUDE Will Sabotage Your Efforts to Get Fit

no negativity

 

Part Three of a Five-Part Series on 5 Ways you are Sabotaging Your Efforts to Get Fit

 

So far I have posted how lack of planning and lack of sleep can both be a fitness downfall. Next, I want to encourage you to approach your workouts, healthy meals and your fitness lifestyle with a more positive attitude.

#3 Negative Attitude

You will hear positive and negative messages all day long both internally and extremely. The question is, which ones are you going to listen to? If you are going to succeed in fitness, you are going to have to filter out the negative messages that we either tell ourselves (that’s too hard, I can’t do this, I will always be overweight) and also the ones from others (why are you doing THAT!?!  Come on, one bite won’t hurt. This magazine model is what you should look like.) Then, adopt a mental attitude of I CAN, so just watch me!

Next, stop comparing yourself to others!!! This might sound hypocritical coming from a fitness competitor, but remember that when I step on stage, I have already considered that I have “won.” After having two babies, being in my 30’s, and enduring a very busy schedule of work, family and life in general,  I feel that have already won against what I would look and feel like if I didn’t workout. The  “competition” or show only gives me that extra motivation and target to be my best.

There is nothing wrong with being inspired by others to do more and take your fitness to next level, but it becomes a problem when you compare yourself to them and begin to feel inadequate, unmotivated and finally give up. A little friendly competition is great, but it shouldn’t be the base of your fitness program. You  lose focus on what’s important if you are just trying to outdo someone else or “make them jealous.” This is not an effective strategy for lifelong fitness and a very negative mentally. The ONLY person you should compete against is YOU, the old you. Work a little bit more each week, each month, and year and progress from where you were. Get your inspiration from positive people who are where you would like to be.

To have the right mindset towards fitness and your goals, focus on the positive about yourself! Take good care of your body and don’t workout because you hate your body, do it because you LOVE IT!

Look for Part Four of Five tomorrow. Until then, I hope these tips and the other tips in this series will give you more confidence in moving forward towards your fitness goals! If you enjoyed this blog, I would be honored for you to hit one of the share/social media buttons to help inspire other women. Or, better yet, feel free to comment below!

By

Niki Gauthier

 Niki Gauthier is the Founder and Creator of Niki G’s Boot Camp, THE Complete Personal Training Program for women. She is the mother of 2 girls born in 2001 and 2007 and has successfully lost over 50lbs… two times! A personal trainer since 1996, Niki uses her experience as a former bodybuilder, model, and mother to design her boot camp  workouts, show her clients how strong they are and continue to motivate others to change their bodies with fitness and real solutions!

Learn more about Niki G’s Boot Camp and sign up for her newsletter at www.nikigsbootcamp.com

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Lack of SLEEP Will Sabotage Your Efforts to Get Fit

Lack of sleep can make you overweight

Part Two of a Five-Part Series on 5 Ways you are Sabotaging Your Efforts to Get Fit

Yesterday, I wrote about how lack of planning can be a fitness downfall. Today, you will also see how important it can be in order to correct number two on my list of ways you may be sabotaging your efforts to get fit.

Lack of sleep can make you overweight

#2 Not Getting Enough Rest

 

I always say that a great day starts with a good night. Set out your clothes for your early morning workout, or pack your clothes if you exercise later in the day. Stock your cooler with healthy meals and snacks and have your schedule and to-do list ready. But most importantly, you must get to bed early enough to get plenty sleep! If you are not getting enough rest, you will not see the same kind of results you would from being well rested!  Besides, too little sleep plays havoc with fat cells.

Everyone needs a certain amount of sleep, so be sure that you getting what you need to perform optimally each day. You are much more likely to make better choices (like working out instead of channel surfing) when you are well rested, AND you will be less likely to eat junk for that quick pick-me-up.

. If you are having trouble getting to sleep on time or falling asleep, follow these rules

1. Plan ahead and set a “bedtime” based on the time you need to relax, sleep, and wake up on time.

2. Stay on task during the day to keep yourself on track  so you don’t end up with a bunch of late night tasks.

2. Keep a pleasant evening routine by not checking work email  and by turning off  the TV and other electronics. Do something more relaxing like reading, or taking a hot bath.  Make a little time for talking, being intimate or just spending time with your husband (or call a friend!) All of these will lead to a much better night’s rest than screen time right before bed.

3. Keep a to-do list by the bed. That way if you have trouble falling asleep or you keep waking up thinking about everything you have to do the next day, you can write it down and forget about it until the morning.

4. Exercise! You will always rest better after you have worked out that day!

Look for Part Three of Five tomorrow. Until then, I hope this tip and the other tips in this series will give you more confidence in moving forward towards your fitness goals! If you enjoyed this blog, I would be honored for you to hit one of the share/social media buttons to help inspire other women. Or, better yet, feel free to comment below!

By

Niki Gauthier

 Niki Gauthier is the Founder and Creator of Niki G’s Boot Camp, THE Complete Personal Training Program for women. She is the mother of 2 girls born in 2001 and 2007 and has successfully lost over 50lbs… two times! A personal trainer since 1996, Niki uses her experience as a former bodybuilder, model, and mother to design her boot camp  workouts, show her clients how strong they are and continue to motivate others to change their bodies with fitness and real solutions!

Learn more about Niki G’s Boot Camp and sign up for her newsletter at www.nikigsbootcamp.com

 

 


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Lack of Planning Will Sabotage Your Efforts to Get Fit

Fitness and Diet plan

Part One of a Five-Part Series on 5 Ways you are Sabotaging Your Efforts to Get Fit

You may already be in the habit of working out and just going through the motions each day with no results. Or, maybe you are struggling to keep up your workouts with a repeated cycle of start, stop and start all over again.  But, either way, this five-part blog series can help open your eyes to how you are sabotaging your best efforts towards getting fit and help you to see why you might not be getting anywhere.  After many years of helping women “find fitness,” get in shape and STAY in shape, here are a few things I have found may be sabotaging your efforts to get fit as well as some ways you can change in your overall strategy to getting out of that plateau – to finally seeing some changes!

#1 Lack of Planning

You’ve made the decision to get in shape and have even started working out and trying to eat healthier.

So why is it so hard to STAY on track?

Quick, what are you having for dinner tonight? What’s for lunch tomorrow? When and where is your next workout and what day are you resting this week? If you don’t know the answer to ALL of those questions right now, then LACK OF PLANNING may be your biggest downfall!

Fitness and Diet plan

Your workout schedule and some kind of idea of what you are going to eat should be written out at least one day in advance – even one week prior planning is ideal in order to stay on track. Otherwise, it’s too easy to skip a workout or reach for something unhealthy when you get hungry. Find a sample meal plan you can follow until you feel comfortable picking out your own snacks and meals and if you don’t have a workout program, get enrolled into one today!

Plan to succeed! Click here to get YOUR Online Personal Training plan!

Click here for part two.  I hope this tip and the following tips in this series will give you more confidence in moving forward towards your fitness goals! If you enjoyed this blog, I would be honored for you to hit one of the share/social media buttons to help inspire other women. Or, better yet, feel free to comment below!

By

Niki Gauthier

 Niki Gauthier is the Founder and Creator of Niki G’s Boot Camp, THE Complete Personal Training Program for women. She is the mother of 2 girls born in 2001 and 2007 and has successfully lost over 50lbs… two times! A personal trainer since 1996, Niki uses her experience as a former bodybuilder, model, and mother to design her boot camp  workouts, show her clients how strong they are and continue to motivate others to change their bodies with fitness and real solutions!

Learn more about Niki G’s Boot Camp and sign up for her newsletter at www.nikigsbootcamp.com

 

 

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NO Excuses! Have the Right Attitude to be Successful in Your Fitness Goals!

No Excuses Niki G's Fitness Boot Camp Brentwood Nashville Franklin TN

No Excuses Niki G's Fitness Boot Camp Brentwood Nashville Franklin TNEver wonder why some women are able to get results from their exercise plan and some don’t? One of the most common traits I see in women who succeed and those who don’t is their ATTITUDE. Along with keeping a positive attitude, they adopt the NO EXCUSES mentally and have the attitude that nothing will get in their way of their goals!

If you find yourself making excuses for not exercising or eating healthy it’s usually because we have failed to plan ahead. Doing this puts us in a position of being the effect of our environment instead of a in charge of it, which definitely won’t help you reach your goals!!
So, here are some common and excuses and how to plan ahead to avoid them and remain in charge of your fitness….

1. Letting the weather affect your good intentions. Even though it’s “too cold” in the winter and “too hot” in the summber, getting outside in the fresh air at least once a day, especially while exercising is great for your body and your mood! If you are worried about getting sick, remember, sickness is caused by viruses and bacteria. Not the cold! Boost your immune system with exercise, quality foods, enough rest and vitamins to keep yourself healthy!

If you are exercising outside, plan ahead and get  the right gear and layer your clothing when it’s cold and protect wear appropriate clothing and gear for the heat! Lay out your clothes (of pack away for after work) the night before to make it easier to get up, get dressed and get out the door!
2. Oversleeping and missing your workout. Make exercise a priority and set THREE alarms if you exercise in the morning! Set out your clothes the night before and go to bed on time or early. NO Excuses!
3. Working late and skipping workout. Explain to your boss ahead of time that you have commitment that you cannot break; a commitment which actually improves your productivity! If it’s truly a work emergency reschedule your workout for another time.. But otherwise, you have to make time for yourself. If you are the boss, you may need to organize your day better and again….. prioritize! NO Excuses!
4. Eating unhealthy food on the go. This one is simple. PACK YOUR MEALS! This of course involves planning ahead and preparing your own healthy food. When you do cook, make “intentional leftovers.” Invest into a good cooler so you always have a healthy meal and snacks. NO Excuses.
Remember, starting your workout program was only the first step of your commitment to improving your fitness level! Your commitment to yourself will be tested almost daily….rain, cold, battles with your snooze button, bad days at work, etc. but you must stay committed and consistent with your exercise to see results!

How do you say NO to excuses? Comment Below….

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Take Advantage of Momentum to Reach Your Fitness Goals

Elite Athlete

Let’s put that body IN MOTION and keep it in motion! Find your motivation, your goal(s) and your “why”(go ahead and write them down!) and then let’s keep some momentum going!

Sometimes is not getting started that’s so difficult, it’s keeping the momentum going long enough to see results.  Here are some tips to get you started AND avoid the start/stop cycle over and over again…

  • Discover your “WHY.” It’s not enough to have a goal, it’s the why (your purpose for reaching that goal) that keeps you moving forward
  • Stay in the HABIT. Never go two days without working out OR if you take weekends off from exercise, do other activities that keep you focused on your goals like grocery shopping and meal planning or a long relaxing walk with friends and family.
  • No Excuses! If you find yourself making excuses for skipping your workouts or not eating healthy, go back to your “why”
  • Buddy up and stay accountable! At Niki G’s you have as much or little support as you want. Stay in contact with your trainer, make friends at class, or even announce your goals and intentions through social media. If you are not a part of a fitness program, find  friends with similar goals to help keep each other accountable.
  • Filter out the negative thoughts. You ARE making progress just by showing up. Remember two steps forward and one step back is still forward progress and much further along if you didn’t take those steps at all or if you quit!

What are some of your “why’s” and where do you get your momentum from? Leave your comments below!

By Niki Gauthier

Sign up today for Online Boot Camp with Niki! Click here for details

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