Happy Valentine’s Day! This past Saturday, both the Lenox Village and Cool Springs studios were packed from 7-8am when several our members brought their “sweetheart” to boot camp for our Second Annual Sweetheart Workout.
At the Cool Springs Studio, they arrived two-by-two, ready for some heart-healthy cardio and the usual butt-kicking exercise. Some brought their husbands/boyfriends and shared the love with their sisters or best friends!
Members were able to show their “sweetheart” first-hand why they enjoy boot camp so much, how hard they work during class and how good it feels to complete the workout! Trainers, Whitney and Niki, paired everyone up for some partner exercises and drills and guests were treated the full Boot Camp experience with a little extra creativity, teamwork and laughter!
We are so proud of all our members who share their passion for health and fitness with their loved ones and look forward to the next year’s Sweetheart Workout!
This past Sunday afternoon, new and returning Boot Campers stopped by our new Cool Spring studio their monthly measurements, progress photos and some goodies to help them get started on the right foot!
Representatives for Team Niki G were on hand to greet the nervous, yet excited new members and tell them about our running club, which is currently training for the Country Music Half Marathon
Special guests included Fleet Feet Brentwood, Max Muscle and Muse Boutique, who shared some of their latest casual fashions AND will be awarding a NEW outfit at the end of Feb.to the winner of our new “Niki’s Knockout” Award! This award is given to the member who makes the best transformation over the four week Feb. Boot Camp. To be eligible, member must attend kick-off on Jan. 30th and Feb 27th for progress photos and measurements. Winner will be announce the evening of Feb. 27th!
Look for some other special awards and prizes at the end of Feb from Max Muscle, Niki G’s, and Lululemon!
Congratulations to Team Niki G Fitness! On Oct. 10th, after a 60 minute Boot Camp class, several of our Boot Campers loaded into one of my in-home client’s SUV and made our way from Granny White Park to Maryland Farms to meet up with the rest of our team and run what for many of them would be their first 5k; The Race for the Cure! The excitement they all shared at the finish line was incredible. After completing her first 5k in a little over 35 minutes, one Boot Camper came up to me and gave me a big hug saying “I ran the whole way, and it’s all because of you!” Actually, it’s because she started Boot Camp a couple of months ago, didn’t give up and stayed committed to her program. This is also the same Boot Camper who told me while running our warm up mile on her first day, “I don’t think I can do this.” Obviously, I showed her she could. Now here she is running her first 5k!
The entire team did wonderful! We all finished in about 35 minutes and which gave us plenty of time and chat and plan our next race… the Blvd Bolt on Thanskgiving Day. All I can say is stay tuned for the pictures next month because you are NOT going to want to miss them!!!
And remember, you can do ANYTHING, one step at a time!
Hopefully over the holidays you didn’t overdo it. But, if you did, you might find yourself with a “food hangover” and feel bloated, sluggish and a little guilty. Here are 4 things you can do about it today.
1. Drink lots of water. It’s time rehydrate after all that extra food and alcohol with clean water. Use a little lemon it you want. This will help your system do it’s job of cleansing your body and getting rid of the bloat, and even energizing you!
2. Get moving! An intense workout will not only burn extra calories but help you feel better about your body.
3. Eat to lose and don’t starve yourself! Fad diets, cleanses, and laxatives are not an effective way to lose weight. You’ll mostly just lose some water and you may not get the nutrients you need to support your active lifestyle. Stick to fresh natural foods and just enough calories to provide energy and let your body handle the rest.
4. Get over it. OK, so you overindulged. Get over it and move on. Just because you splurged over the holidays does not give you an excuse to miss your workouts and blow your entire week with more bad food.
The important thing is that you get back to healthy eating and exercise as soon as possible. You can’t undo all your hard work in just a few days, but the sooner you put the leftovers away and get back to your workouts, the less likely you feel any effects from your holiday treats!
Cardiovascular Exercise (cardio) is an extremely useful “tool” or activity to help you get in shape. Whether you just want to tone up or lose a lot of weight you will need to at least some cardio each week. Cardio burns fats, improves your overall fitness level, removes toxins from your body, and keeps your heart healthier. If there are ANY areas of your body you feel should be smaller, than cardio is one of your answers. Since you can’t “spot reduce.” You must do cardio in general and eventually the body will use (or burn up) those extras pockets of fat on our hips, thighs, butt, belly and/or back of the arms. Weight training helps these areas too and is just important for weight loss and toning, but we will discuse weight training in a separate post.
I have such an awesome, dedicated group of Boot Campers! I couldn’t stand taking a Saturday off, so I scheduled an extra workout (no charge) for my Boot Campers early on the 4th of July before picking up my oldest daughter from Summer Camp. This picture was taken after our hour long workout and they are STILL smiling!
My Boot Campers are so committed to their success that 8 of them, who were not out of town or had family plans, took me up on my offer and came out for the extra workout at 6am. We ran over 2 miles on a trail behind the Brentwood YMCA and we stopped every 1/5 of mile or so for weight training exercises which were “Boot Campers choice!”
Congratulations to ALL that finished last month’s Boot Camp. EVERYONE who attended improved their fitness level and saw results, however a few Boot Camper really stood out. At the end of every month, I love acknowledging these Boot Campers. They deserve it for their hard work and their inspiration to others!
Since our 5:15AM class is so large we had a first and second place “Most Improved Boot Camper.” Our First place Winnerwas Erin C., but since she was out of town on awards day, she is not pictured below. In only 4 weeks, Erin took 2.29 minutes off her 1 mile run in only improved her overall strength by 25 reps between her push ups and sit ups!
2nd Place Most Improved Boot Camper goes to Heidi T. who took almost 2 minutes off her one mile run and also happened to lose 5lbs and two inches from her waist! Heidi also credits her Boot Camp workouts for giving her more energy and is no longer relying on energy drinks to get her through the day!
Our Fittest Boot Camp award for May 5:15am time goes to Allison F, who even at her fitness level was constantly challenged and always set a great example for other Boot Campers.
Our Most Improved Boot Camper award for the 5:30pm Boot Camp at Granny White Park goes to Camille S! Camille took almost 1.5 minutes off her 1 mile run and added 27 reps between her push ups and sit-ups. Camille also lost 6lbs, and 2 inches off her waist. Camille is on her way back to getting her pre-baby body back!
Jane S. was our Fittest Boot Camp for our May 5:30pm class. Jane also happens to be the oldest (in age) of our class, so this is quite an accomplishment and great motivation and inspiration to women of all ages!
Way to go to ALL of our May Boot Campers! I am so proud of each and everyone of them and all have results to brag about it, even if it’s just the fact they got up early to exercise, or came to a workout after a long day at work and still completed their program!
I have tried the gym, fad diets, and my own healthy lifestyle attempts, but I lack the motivation and consistency of effort to achieve my goal. It was time to try something new, and I needed someone to push, challenge, and motivate me, and that is why I joined Niki G’s bootcamp. She is great about motivating, and challenging us. I have toned up, and I generally feel healthier and have tons more energy. The bootcamp is very challenging and you are really pushed to extend yourself. But at the end of the session you know that you have had a great workout. M.C Brentwood, TN
I couldn’t have asked for a better workout experience. I signed up for boot camp for the accountability, because when things are busy with work and in life my workout routine is the first thing to go. I also thought it would be a good way to get ready for Summer. Niki is great, because she makes the workouts challenging, but fun at the same time. The workouts are different each day and I started to see results I was only planning on taking one month, but I am definitely going to do it again. A.F Brentwood, TN
The sun glowing through the trees, the sound of birds chirping and baseball bats cracking, the smell of fresh cut grass… what could be better than Boot Campin the sun shine and fresh air in Brentwood???
Granny White Park, Brentwood, TN
I can’t tell you how excited I am to be back in my hometown of Brentwood, TN! Every time, I drive through my neighborhood and around town I feel like I am on movie set. It’s SO beautiful here. So, when I began developing my Fitness Boot Camps here in town, it was a “no-brainer” to base them at the beautiful parks we are so fortunate to have!
Growing up, I loved visiting parks with my family and I used to run and walk at them in-between in-home clients to get ready for swimsuit pageants or modeling gigs. Now, I still enjoying running at Brentwood Parks and taking my children there to play on the playground. It’s great to be able to enjoy I enjoy them while working too… if that’s what you call it!
The parks are the perfect setting for exercise! Not only are my clients getting sunlight and fresh air, they have a huge setting for running, lunging, weight training, fat burning and even for doing Yoga. One Saturday morning, we were just finishing our workouts and doing abs on mats when it started to lightly rain. Everyone welcomed the light mist as it felt GREAT after a challenging workout. I gave them the option of heading into the pavilion to finish our ab routine, but they all wanted to stay right there on the open basketball court!
So, next time you need a good workout get outdoors for you own personal boot camp, go for a walk or run, or join one of my groups for extra motivation. You will be so energized for you workout, you might even look forward to your next!
This morning, on a wet and rainy Saturday, 15 dedicated “Boot Campers” showed up for a fast and fun 30 minute workout at Owl Creek. Several had never been to one of my camps, but they all hung in the with best of them the entire 30 minutes!
We started out with a simple warm up then hit the path for Niki G’s ‘Hot Potato Jog and Sprint’, where we pass 2 balls down the line and the last one sprints to the front with ball. Next we grabbed some mats and weights out of my ‘mom-mobile’ and headed over to the pavillon for a non-stop full body workout. Then just when they thought it might be over, we blasted our hips, thighs and butt with some floor exercise and finally finished off with some ab exercises and a nice stretch.
After our workout, we all relaxed and had a light breakfast and I gave awards to some of our April Boot Campers…..
TOP: Winner of the April “Best Boot Camp Blooper Award (Fearless Female Award) for her graceful wipeout during sprints. At least it was in the grass and she didn’t hurt herself!
BOTTOMt: The Top 2 Most Improved Boot Campers for April. All scores were based on a fitness test at the beginning and end of camp. Stacy (L) took 2.9 minutes off her 1 mile run and Michelle (R) also happened to lose 10lbs in April!!!
So, it was a fun morning and I plan to offer this free class each Saturday at 9am. To reserve your spot checkout the links to the right for Facebook.com and Meetup.com.