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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Clean Eating, Simple Garlic Spinach Recipe

Clean Eating Garlic Spinach

Need a quick and simple side dish for dinner? Healthy and good tasting food does not have to be complicated. Whip this up in about 5 minutes and try this Garlic Spinach recipe as a side dish tonight!

Add these foods to your Grocery List!

Spinach

Benefits: A heart-healthy food high in vitamins and minerals, spinach is also a great source of iron and has anti-inflammatory properties.

Garlic:

Benefits: Also a heart-healthy food high in vitamins and minerals, garlic can help reduce inflammation and release toxins in the body.

Clean Eating Garlic Spinach

Serves: 1

Ingredients:

2 Cups Spinach

1 garlic clove, diced

1 tsp Olive Oil

Sea Salt

Instructions:

Heat oil in a pan and brown diced garlic

Add spinach and cook until all leaves are darker green

Move garlic spinach to plate and sprinkle with a dash of spinach.

So simple, yummy and good for you… ENJOY!

 

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Online Coaching Success- Eat Well for Total Success

Jillcrop

I started at Niki G on October 1st 2012. At the time I only weighed and did not do measurements. By November 1st I had made some progress, lost 6 lbs and finally did my measurements. Since that time I have lost 22 pounds and 17 inches. Fitness experts say your body has muscle memory and I believe that to be true. I ran my first mile in just over 10 minutes and I am now down to a 7:40 mile, close to my PR from about 4 yrs ago. Boot Camp/yoga/and extra cardio are now part of my daily routine. I had to remind myself how to portion out my food into carbs/fat/protein. And while I need the workouts you have to eat well to have total success. I have dropped two pants sizes and fit into all of my “small” clothes again. It is a great feeling. I compete against myself to get better, but at the same I could not do it without my awesome classmates in Lenox Village and Whitney. While or workouts are tough I always look forward to going because class is fun and that make it worth it. It’s 1-2 hours a day of “me” time well spent! I am not a my long term goal yet but I will continue to get there with diet, exercise and a great group of women by my side!

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Niki G’s French Toast

IMG_20130309_081348

Low Sugar, High Protein Breakfast for Active Women!

Save this yummy “clean” breakfast for the weekend when you have more time or make ahead and pop in the toaster for a quick weekday breakfast!

  Ingredients

  • Two Slices Ezekiel Bread
  • 4 Egg Whites
  • 2 Teaspoons Cinnamon (or to taste)
  • I packet Stevia
  • 1/3 cup berries
  • 1 TBLS Omega Swirl Flax Oil, Strawberry Banana*
  • Pam Spray

*Available at Wholefoods

Instructions

  1. Mix Egg whites, cinnamon and stevia in a bowl
  2. Heat a skillet and spray with Pam
  3. Dip bread slices into batter and coat on both sides.
  4. Cook bread slices until slightly browned
  5. Top with Flax Seed Oil and berries

Nutritional Information

Calories: 325   Protein : 22    Carbs: 43  Fat: 6   Sugar 7

For a lower carb, higher fat meal, use one whole egg, 3 white and only have one piece of toast. Use two whites for one piece of toast and serve the other 2 eggs (1 whole, 1 white) on the side.+5 grams of fat -15 grams of protein

Try it and comment below to tell us what you think!

By Niki Gauthier

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Online Coaching Success- Plan for Success!

Elizabeth winner crop

 

Down 9lbs in 28 days!

“I have struggled, fought and overall felt guilty about my weight for a very long time! I have started every fad diet and detox, but typically last anywhere from hours to days, then get bored and go back to my bad habits! I enjoy working out and being active, but have never had good eating habits. So I decided to do the 28 day challenge! What a difference 28 days can make. I think the big difference with this plan is that I actually prepared the meals ahead of time. I had less opportunity to make bad eating choices when I knew what was prepared for me! I was never hungry, never felt famished, and overall felt satisfied with my meals. I will say plain Greek yogurt and cottage cheese are a little hard to get use to, but otherwise really enjoyed what I was eating. A week or so in, my clothes were definitely looser, I didn’t feel bloated, and I swear my hair was shiny. I have heard these rumors before, but never believed that clean eating could do it until it happened to me!! I actually stuck with the plan, again, HUGE accomplishment in itself and bonus, lost 9 lbs! I can definitely tell the difference with my clothes. They are looser and I feel better in them! Overall, very happy with my results! I am encouraged by the changes and excited to keep moving forward with eating clean and the bikini challenge. I encourage anyone who is participating to STICK WITH IT!! And do as much prep beforehand as possible. It will make it so much easier not to stray! And you will get so much more out of your workout when you are eating clean!” -Liz J.

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Online Nutrition and Fitness Coaching Success! -Food is Fuel

M. R before.after winner

“During the 28-day challenge, I lost 9 pounds, 2.5” from waist, and 3.25” from my hips. My clothes fit better. I am learning a lot about food as fuel, and my habits have changed for the better.

I had never followed a meal plan before–I’ve tried food journaling and it’s never quite worked 100% for me because I have never understood how to put together a well-rounded day’s worth of calories with the right components to fuel my active lifestyle. I’d either end up starving or feeling faint halfway through a workout, or I’d feel bloated and gross, even if I stayed within the proper calorie or points total. Not all calories are created equal, and that is something that the meal plan for this challenge has shown me. I haven’t been hungry, and I haven’t felt deprived. Well, except for when my friends are going to eat Mexican food and I have to pass up the chips and salsa. But that’s even lost its allure for me to a certain extent in the last month. And the cheat meal means I am not going crazy with cravings–I can have that fix on the weekend and get back to eating the way that makes me feel the best during the week.
One way I think this challenge has helped me specifically is that I am starting to enjoy cooking a little bit. Those who know me know that I don’t cook. I make toast and oatmeal and that’s about it. But this past month, as I’ve been forced to figure out how to make these simple meals, I have become more at home in the kitchen. I am comfortable with several simple dishes I had never cooked before (for example, I love how easy fish is to make). To me, this is the most important impact of the challenge. Removing some of the intimidation of healthy cooking and preparation of clean foods has started a journey for me that will certainly make a lasting difference for my health.
I think that a healthy, activity-fueling diet has a learning curve. I’ve started down a good road, and, like my fitness, it’s a road with ups and downs and starts and stops. I think the important thing is to keep going down the road, and to find new ways to get moving in the right direction again. This challenge was a great way for me to restart my journey. I plan to keep going with the next challenge, because I still have a lot to learn, and a lot to gain (strength and fitness) and lose (fat and self-doubt). 🙂 The support and inspiration I’ve received from Niki, Alisa , and Whitney, as well as the amazing examples of my from fellow boot campers has been invaluable to me. This is not a lonely road!”

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