Workout Wednesday – Niki G’s HIIT 5k

Niki G's High Intensity Interval Training 5k treadmill

This month we are challenging our community to get in a 5k a day! Niki G’s Boot Camp members run a mile in class and are fitting in an extra 2.1 as part of the Challenge!

With all the winter weather lately, you might find yourself indoors a little more  on the boring treadmill. But, it doesn’t have to be boring, especially when you use your Niki G HIIT 5k!

Mix up your run with this high intensity interval training 5k which will rev up your metabolism and help you burn fat MORE effectively than just a stead-state run. Plus it can help you improve your speed.

Niki G's High Intensity Interval Training 5k treadmill

 

 

After you complete your HIIT 5k, check-in and let us know how your HIIT 5k went for you with hashtag #nikig5kaday on Instagram, Twitter or Facebook!

You can also follow us at @nikigfitness and @nikigsbootcamp!

Also, don’t forget to sign up for my newsletter to the right ——->

Get workout, recipes, meal plans and motivation right to your email when you subscribe!

 

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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

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 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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Niki G’s February “Love Your Body” Fitness Challenge

Niki G Fitness Boot Camp 5k a day

Spring is right around the corner and I want you to LOVE your body! There is no better way to do that then to commit to a regular fitness schedule and eat healthy!

This month, I challenge YOU to run or walk a 5k a day! This heart- healthy cardio will help you burn fat and “tone” and sculpt your legs, especially when you combine it with my Boot Camp workouts at Niki G’s Fitness or Online!

Niki G Fitness Boot Camp 5k a day

The time you take to get in your 3.1 miles is “YOU” time! So, get outside or hope on a treadmill, put on your favorite music or just enjoy the peace and quiet. Think about all you’re grateful for, your accomplishments and goals…anything positive. Running and walking is just as great for your body as it for your mind.

If you keep this up for one month, your speed,  endurance and overall fitness will improve! AND, if you eat healthy you’ll notice some improvements  in your body and which will give you much more confidence this spring. Shorts and halter tops anyone? Before your know it, you’ll be on your way to bikini ready body (if you choose!)

Already run a mile in one of my Boot Camp classes? You can include it in your daily mileage. Get to class early and run with your friends, or stay afterwards to get in your miles. Or, split it up. If you you do you boot camp workout in the morning, run in the evening or on your lunch hour or just the opposite.

Don’t worry if you are just starting your fitness journey, just getting back to it or are “not a runner” I hear it ALL the time! You are a runner, you just have to start slow. Even if that means walking. No matter how long it takes you to get in your 3.1, strive for a little progress every week. Record your time each day and be sure to check in with our community by posting to Twitter, Facebook or Instagrm with hashtag #nikig5kaday (if your post are not “public” though, we won’t be able to view it. Consider making a separate fitness account if needed)

You will want to take one “active rest day” each week. So, pick a day for a slower stroll or relaxing hike to rejuvenate yourself for some heart pumping, fat blasting miles the other days of the week.

I can’t wait to hear about your 5k a Day and seeing all your progress! Happy Running!

Connect with us!!

Instagram   Facebook   Twitter

And don’t forget to check in and post with hashtag #nikigs5aday

Are you in?? Comment below…

 

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Niki G’s Basic Cardio Circuit

Perform each exercise for 2 minutes. Rest for 30-60 between every exercise

For weighted exercises, use light weights and hustle!

Perform 3 sets

  • Heismans
  • Squat + Shoulder Press (w/weights)
  • Mountain Climbers
  • Toe-Tap Jumping Jacks
  • Mogul Jumps (side to side jumps w/feet together, arms swinging forward and back every rep)
  • Alternating Side Lunges  + Lateral Raise (w/weights)
  • Step Jumps (jump up onto low step, carefully step off backwards)

quick water break, repeat

 

 

 

 

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Niki G’s Basic Warm-up

Use this workout anytime you can get outside for a warm-up run or do not have access to cardio equipment

2 sets

:60 Pushups (modify on wall or on knees)

:60  High knees

:60 Jogging Butt Kicks

:60 Hesimans

:60 Burpees

:60 Jumping Jacks

Your heart rate should be up and you should feel ready now for some for your HIIT Circuit

By

Niki Gauthier

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Egg Muffins with Spinach and Feta ~ Niki G’s Simply Eating Clean Recipe

simply eating clean egg white muffins with feta cheese red peppers and onions

simply eating clean egg white muffins with feta cheese red peppers and onionsEggs are great source of protein and they make sense for the morning, especially if your goals is to lose body fat and add or maintain muscle. I mean, who wants to eat fish or chicken that early!?! And personally, I like to save my protein shake for late in the day for a quick snack I can make anywhere. So, I eat eggs just about every morning. I am really loving these make-ahead egg muffins for mornings I have early classes or appointments or for days I just can’t seem to do more than get my two lovely daughters ready and out the door for school.

These muffins are also a favorite during my Bikini Boot Camp Online Nutrition Coaching program and now I am posting them for you!  They make make any breakfast simple, no matter how busy you are. So, no excuses for skipping breakfast now!

Add a serving of oatmeal, Ezekiel Bread, or whole-grain bagel and a serving of fruit for a simply and complete breakfast!

Ingredients

1 1/2 cup (after cooking) spinach
3/4 cup crumbled feta
2 cups egg whites (16 egg whites)

Optional: 1 diced red pepper and 1/2 diced onions

*You will need about 5-6 cups of fresh spinach. Also, be sure that the feta is crumbled up very well before adding to vegetables.

Directions

Preheat oven to 350.

Lightly sauté spinach, pepper and onions.

Combine feta with vegetables and then fill muffin tins evenly. Pour egg whites  into the muffin tins until 3/4 full. Bake for 25 minutes.  Store them in the refrigerate and warm up right before eating.

makes 12 muffins

By Niki Gauthier

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Beach Bum Boot Camp: Workouts You can do Anywhere, Anytime in Under 30 Minutes

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My husband, two daughters and I just returned from vacation. It was a nice little getaway to Florida to spend some extra time together before they start a new school year. We spent plenty of time being “Beach Bums” but found a way to balance it all out with an intense workout each day! We all enjoyed long bike rides, making sandcastles, boogie boarding or just taking in the view. My husband, Sam, cooked up fresh seafood and we visited a few restaurants.  But, Sam and I also took some time each morning to fit in a workout. I could have taken the week off, after all, “I’m on vacation!” However, I know how much better I feel after a workout. I really wanted to make the most of each day and the days are always better with exercise!

Fitness a lifestyle, it’s my lifestyle, so I brought it with me to the beach! Below are the Beach Workouts we did that you can also use too while traveling or on vacation to feel your best and keep you fit even when you can’t make it to your regular workout.  Each workout required absolutely no equipment at all and only took about 30 minutes, so there are NO excuses for skipping exercise while traveling!

   

How to use the workouts:

Each workout focuses on a different muscle group, so you could do one workout each day for three days in a row. Depending on how long your trip is, you could then rotate back through them, or mix it up by alternate between going for a run/long walk and the workouts below. If you have any questions, just leave a comment below!


I want you to enjoy your vacation or travel time, but most importantly, enjoy your FIT LIFESTYLE!

I hope these tips and the other tips in this blog 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

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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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Niki G’s Bikini Boot Camp Challenge- Week One

Niki G Shoulders and Arms Boot Camp Workout

At-home, High Intensity Interval Training workout designed to burn fat and shape a woman’s body!!

Grab a couple of sets of dumbbells and get ready to work hard and get OUTSIDE of your comfort zone!! Remember to choose weights that you can only do for the the reps listed. Go as heavy as you can while keeping excellent form!

If you have any questions, just ask below in the comment section!


Do 15 reps of each exercise unless otherwise noted.

Niki G Boot Camp Workout

Niki G Core Boot Camp Workout

Niki G Legs Boot Camp Workout

Niki G Upper Body Boot Camp Workout

By

Niki Gauthier

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