Team Niki G Fitness Bolts the Blvd 80’s style

At Niki G Fitness fun and fitness go together! That’s why when our team starting planning to do the Blvd. Bolt on Thanksgiving Day, we decided to pay homage to the decade where exercise really became popular- the 80’s! We were in luck because apparently some 80’s clothing is back in style and on a cold morning, the leg warmers actually came in handy over our running tights!

Team Niki G Fitness Blvd Bolt Nashville TN
Team Niki G Fitness ready for the Blvd. Bolt

From the tween-age clothing stores to the Blvd itself we got lots of smiles, pictures, shout outs and of course stares. The girls at the tween stores commented that there were “quite a few of us in our age group looking for 80’s attire” Thanks.

So while we may not look like we did around 10 years old, at least we got the chance to wear some fun clothes and enjoying the energy and youthfulness a good run  always brings us.

 

 

Let’s get physical, physical…….

Team Niki G Fitness Blvd. Bolt Nashville TN
All done, ready for some turkey!
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Why Do you Gain Weight When You Start a New Exercise Program?

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mad at scaleDid you start a new exercise program recently to lose weight, but the scale has gone UP instead of DOWN? Don’t be alarmed! Unless you are hitting the donut shop after all your workouts, this is nothing to worry about, in fact it’s normal! See, whenever you begin or completely change your workout program, your body will retain water. This weight gain is NOT fat and it’s not even muscle, at least not yet…

 The reason for the water retention is because your muscles begin to temporarily store more glycogen when you “shock” the body with exercise that your body is not used to. This extra glycogen will pull more water into your muscles. Glycogen is simply stored carbohydrates and carbohydrates are what your bodies needs to fuel your workouts. Like super fast weight loss (like from fasting or no-carb diets), this is only a temporary condition. As your body adapts to your increased need for carbohydrates, the water retention will decrease. 

Now if you have been at it for a while and you are still not losing weight (fat) it’s time to look at your overall program and what you are eating. If you have been keeping a diet and exercise journal, this will be easy. If not, ask yourself:

 “Have I been eating to lose or just maintain?”

and

 “Have I been getting enough exercise (usually 60-90 minutes 5-6 days a week) to lose weight and change my body?”

and another question and one of the biggest issues I find with people who workout but don’t see results…

“Am I working out intensely and burning the maximum amount of calories during my workout, instead of just going through the motions?.”

If you answered no, to any question, it’s time to focus on how you can start taking steps in the right direction: more consistency, longer and/or more intense calorie burning workouts, better eating habits, balanced nutrition etc.  Just contact me if you need that little nudge….

Niki G

nicole@nikigfitness.com

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Niki G Fitness Announces Free Yoga Classes with Nicole Gauthier to Benefit Soles4Souls™ During The Month of October

Brentwood and Nashville, TN  residents are invited to recycle their

 ‘gently worn’ shoes for people in need

  S4S jpg logo

Every 17 seconds, Soles4Souls Inc. gives away another pair of shoes to someone in need.  The shoe charity has earned glowing endorsements from Hollywood stars and professional athletes, but the people who truly make the non-profit organization effective are those who clean out their closets to personally drop off their ‘gently worn’ shoes at a participating location, such as at Niki G’s Fitness Classes.

 For a limited time, Soles4Souls and Niki G Fitness will be collecting your gently worn footwear and/or donations to ship the shoes to a person in need, whether they are victims of a natural disaster or subject to living in extreme poverty.  It is estimated that Americans have 1.5 billion pairs of unused shoes lying in their closets.  The charity can use each and every one of these pairs to make a tangible difference in someone’s life.

 “We can use the shoes taking up space in your closet to change the world one pair at a time,” Elsey said.  “We need our partners in Nashville to ‘STEP UP’ and get behind our call for action.  It’s one of the most simple yet profound gifts you can make, because it will greatly improve someone’s life in the most difficult of times,” he said.

 Nicole Gauthier of Niki G Fitness is offering ‘Yoga Boot Camp for Beginners in the Park’ in Brentwood and in Lenox Village during the month of October. This outdoor Yoga classes is free with any donation towards Soles4Souls. For dates, times, park locations, and class registration, please visit www.southnashvilleyoga.com .

 People and companies interested in donating can visit the organization’s website at www.giveshoes.org  and follow the instructions.

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Holiday Food Hangover?

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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.iStock_000008637723XSmall

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!

By Niki Gauthier

 

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4th of July Boot Camp

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!

4th of July Boot Camp
4th of July Boot Camp

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!”

Way to go ladies!!!

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Outdoor Boot Camps ROCK!!!

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 Camp in the sun shine and fresh air in Brentwood???
Granny White Park, Brentwood, TN
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!

 

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Free Boot Camp and April Awards 5/2/09- Brentwood, TN


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…..

 
April Awards
 
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.

 

 

 

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