Shoulders and Legs Boot Camp Workout

Warm-up

Light activity with dynamic stretching (jumping jacks, mini-squats, arm circles etc)

Boot Camp Circuit

  1. Side Lunge w/weight left side x20– Hold one weight with two hands overhead. Step out with left leg into a wide lunge to the side while keeping right leg straight. Bring the weight down in front of the left knee while keeping your back flat and return to a standing position with weight overhead.
  2. Jogging in place Knee-ups 30 seconds
  3. Side Lunge w/weight right side x20 (see above)
  4. Plie Squat w/Upright Row x20 Hold 2 dumbbells in front of you and stand with your feet wide apart, feet slight turned outward. As you Squat down, lift your elbows just above your shoulders. As you return to the standing position, lower your weights.
  5. Overhead Shoulder Press x20 Hold 2 weights to the side your head about level with yours ears. Press weights above your head and slowly lower back to the starting position.
  6. Weighted Skiers x20 hold 1 weight overhead or at chest level. Step into a lunge position and jump up, switch legs and repeat rapidly. Do not lunge down. Move fast!

Repeat 3 times

Extra Challenge

run 1-2 miles

Cool Down

Stretch Out!

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Butt, Back and Biceps Boot Camp Workout

WARM UP

Light activity with dynamic stretching (jumping jacks, mini-squats, arm circles etc)

CIRCUIT

Keep weight in heels to really target your backside!

  1. Right Leg Lunge x20– Elevate back foot on chair or bench or even more emphasis on the glutes
  2. Wide Jump Squats x30– Place feet wider than hip with apart, squat back and jump up.
  3. Left Leg Lunge x20– Elevate Back foot on chair or bench
  4. Speed Skater 60 total Take your right leg far back behind the left and as far left as possible. Get down low like a speedskater. Then rapidly jump and switch the other side bringing your left foot behind the right. Repeat
  5. On leg Reverse Fly x30 Holding two weights, place weight on one leg and lean over while lifting the back leg until you form a straight line almost perpendicular to the floor. Hold weights under chest with elbow slight bent. Balancing on one leg, use your back and shoulders raise your arms about your sides level. Return weights slowly under your chest. Switch legs after 15
  6. Squat/Biceps Curl x20– Holding 2 weights, squat down while curling arms. Lower weights as you return to standing position.
  7. Two hand Bent Row x30 total – Stand in the lunge position holding 2 weights. Bend over until your weights almost touch the floor. Contract through your back muscles and row your arms up next to your side as you return to a standing position. switch legs after 15

Repeat 1-2x’s

EXTRA CHALLENGE

20-40 minutes

  1. Run/Fast/Cardio Machine Walk 5 Minutes
  2. 50 In/Out Jump Squats- Feet together, mini squat, jump out to wide feet, jump back in with feet together and quickly jump back out. Keep knees soft!
  3. Run/Fast Walk/Cardio Machine 3 minutes
  4. 50 Jump Switch Lunges- Lunge down, jump up while switching  legs, repeat rapidly. Keep knees soft!

Repeat 2-4x’s

 

Cool Down

light stretching.

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Quads, Chest and Triceps Boot Camp Circuit

Warm-up:

Light activity with dynamic stretching (jumping jacks, mini-squats, arm circles etc)

Boot Camp Circuit

  1. Narrow Squat Jump (feet together) x25 Stand with your feet together and squat back w/o allowing your knees to pass your toes, jump up as high as you can and land with your feet together, knees soft. Repeat. Use the back of a chair for stability if necessary and remember not to hunch over!
  2. Pushups x20 Keep chest over your thumbs to use your chest muscles! Go down to your knees if you cannot complete all reps on your toes. Remember to keep your body in straight line, even when on your knees.
  3. Alternating Backwards Lunge x20 each leg w/dumbbells. Hold 2 dumbbells at your side. Lunge backwards with your right foot and land on your toes with your heel raised. Lunge down and immediately lift yourself up and step forward to the starting position.  Repeat with your left leg and continue switching until you have completed 20 on each leg (this exercise should get your heart rate up if done rapidly- cardio bonus!)
  4. Triceps Incline Plank  30 seconds. Sit on floor with your legs straight out in front of you. Sit up straight and place your hands on the ground directly below your holders. Fingers pointed towards the front. Lift your hips off the ground until you body forms a straight line. Balance on your heels and hands for 30 seconds.
  5. Chest Fly w/dumbbells x20 Lie on your back (knees bent or lifted above waist) with a set of dumbbells press directly above your chest (not face) Leading with your elbows (which are only slightly bent) Lower the weights out wide to the sides of your chest (not face or waist!) Press the weights back up to the starting position while keeping your elbows slight bent.
  6. Cardio/Core Plank Jumps 60 seconds. Get into the plank position with your feet together. Keeping your hips as stable (less bounce the better!) as possible, jump both feet out wide and rapidly jump your feet back to the starting position.
  7. Triceps Bench (or chair) Dips x20. Sit on a bench or sturdy chair. Place your hands on the front edge with your fingers hanging off the front. Walk your feet out in front of you until you are no longer sitting on the chair. Keep your legs straight for more challenge. Kness bent for less. Bend your elbows (but be sure to keep them over your wrist, not too far in front or behind) and lower you body until your elbows are bent no lower  90 degrees. Press yourself back straight up and repeat while keep constant tension in your triceps.

Repeat x2

 Extra Challenge

15-30 minutes of running outside or cardio machine

 Cool Down

w/light stretching

 

 

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Shoulders and Core Boot Camp Circuit

Create shapely shoulders, tighten your core and burn fat in this Shoulders and Core Boot Camp workout!

Warm-up

Light activity with dynamic stretching (jumping jacks, mini-squats, arm circles etc)

Boot Camp Circuit

  1. Burpee with a Shoulder Press. x20 Place weights on floor in front of you. Place hands on floor and jump back with two feet into plank position. Jump with two feet back up to your hands and begin to stand up. Pick up weights on way up and press overhead once standing. Place weight back down in front of you and repeat
  2. Single arm Shoulder Press 20x each arm. Hold weights at ear-level, palms facing forward. Press one weight overhead x20. Repeat w/other arm
  3. Plank on Elbows and Toes 30-60 seconds. Get down on your elbows and toes. Hold body straight and as stiff as “plank” without allowing hips to sag towards ground or become lifted too high.
  4. Bicycles x60 Fast side to side crunches pressing shoulder/elbow to opposite knee. Legs make “bicycle,” motion.
  5. Sit-up (or crunch) x30
  6. Jumping Jack with/ light weights x30 Arms extended to side, lift elbows out to side to just to shoulder level (like lateral raise) each jump
  7. Front Shoulder Raise x20 hold two dumbbells or one heavier dumbbell in front of you, keep arms straight, palms facing.  and lift weights up until level with your face.

Rest Repeat 2x’s

Extra Challenge:

Run or cardio equipment for 15-30 minutes

 Cool Down with some stretching

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Niki G’s Stay Fit and Healthy -Sample Meal Plan

Ozeri Pro Digital Kitchen Food Scale

Want to look and feel your? Don’t DIET, instead EAT to lose! You need to eat healthy and clean foods for a fit body! . The key is 5-6 small, balanced meals throughout the day and planning ahead.

My food plan suggestions will help you not only eat healthy, but also stay satisfied longer so you’ll be less likely to overeat  later. You also won’t feel deprived and you’ll have plenty of energy for your workouts!

First,  start with a healthy kitchen. Measuring cups, measuring spoons and a food scale are essential for a healthy kitchen. If you don’t have one already, this week you should add a Food Scale to your shopping list. Weighing your food will ensure you’re eating the recommended amount of food and not too many or too little calories.

Sundays are food prep days at Niki’s home!

Next, you’ll need to find out how many calories per day are recommended for YOUR fitness goals. The amount of calories (energy from food) needed will vary from person to person. There are several free apps available to estimate your recommended calories like My Fitness Pal.

Then, plan ahead and get to the grocery store! With a solid meal plan in place, you should be able to prepare your food in advance if you don’t have time to cook during the week.  Then, when it’s time to eat, you have something ready instead of grabbing the first thing that looks yummy, or worse… fast food! PLAN AHEAD!

Here’s a sample Meal Plan you can use this week. While it may not be customized for your needs, it can serve as a healthy guideline. You can add or take away protein, carbs or fats based on the estimates you get from the Fitness Tracker.  Feel free to contact me if you need any further suggestions.

Sample Meal Plan for Active Women

Calories: 1,657 Carbs: 160 Fat: 51 Protein: 142

Meal #1

Eggs – Hard-boiled (whole egg), 1 large

Egg – …Egg White, 3 large egg white

100% Whole Wheat Bagel, 1/2 Bagel

1 Grapefruit

Meal #2

Cottage Cheese Low Fat 0.5 Cup

Pineapple Chunks In 100% Pineapple Juice, 1/2 cup

Meal #3

Whole Wheat Pasta 1/2 w/red sauce

Skinless Chicken Breast  3 oz

10 Aspargus Spears

Meal #4

1 Scoop Protein Powder mixed w/water

peanut butter, 1 tbsp

Rice Cakes-Lightly Salted, 2 Cake (9g)

Meal #5

Generic – Balsamic Vinegar, 2 Tbsp

Oil – Olive, 1.5 tablespoon

Carrots – Raw, 0.5 medium

Green Beans – 1/2 cup

Spinach – Raw, 2 cup

Salmon – Baked, 4 oz

Sweet potato – Cooked, baked in skin 0.5 large

Meal #6

Chobani – Greek Non-Fat Plain Yogurt, 6 oz

Blueberries – Raw, 0.25 cup

Want more?

Sign up for my Four Week Bikini Boot Camp program which includes four weeks of Meal Plan and Workouts!

Or, if you live in the Nashville area, sign up for my Boot Camp program to attend classes at Niki G’s Fitness and get a free Bikini Boot Camp program!!!

By Niki Gauthier

 

The entire contents of this website are based upon the opinions of Niki Gauthier and serve for informational purposes only.  The information on this website is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. Niki Gauthier encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.

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Home for the Holidays Boot Camp Workout

pushup boot camp workout

pushup boot camp workoutYour busy Holiday schedule may keep you from visiting your favorite fitness facility for your normal butt-kicking workout, but that doesn’t mean you get to slack off! Below is simple yet effective  fat-blasting, body sculpting workout you can anywhere and you do not need any equipment at all to complete it. Move FAST, but pay attention to good form!

Warm-Up

3-5 minutes before beginning more intense exercise

Circuit Instructions

Repeat this circuit 3 times with a 1 minute rest after you have completed all exercises.

 The Circuit

1. 10 Walking Pushups– Get into the pushup position (either on your knees or toes) Do one pushup then “walk out” to the right side on your hands and toes in a plank position.  Do another pushup, then walk back to the left. Repeat

2. 20  Burpees– From your pushup/plank position, jump or walk both feet up to your hands, jump up to standing position, Place your hands back down on the floor and jump (or walk) both feet back so you are in a plank position. Repeat

3. 30 Plie Squats– Stand with your feet wide apart, toes turned out slightly. Extend your arms straight out in front of you and hold them out the entire exercise. Bend your knees to squat down, press through your heals to return to the starting position without locking your knees.. If your knees go past your toes when you squat, place your feet a little wider.

4. 40 In/Out Squat Jumps–  With feet together, squat down and jump out to a wide squat, jump back into a narrow (feet together) squat. Move rapidly, but be sure to squat down with each jump.

5. 50 Alternating Lunges- Place hands behind head to stand up taller!

6. 60 Crunches- on your back with feet off the floor, knees bent above hips

Rest 60 seconds repeat 3 times total

Extra Challenge

After you complete 3 sets of the above circuit, go for a 15-30 run (or walk) outside for extra fat burning

Cool Down

Stretch out and drink plenty of water. Hold your stretches for at least 15-20 seconds

Beginners: Please train with a professional before attempting these exercises.
Check with your Doctor or another trained professional before starting this or any other fitness program.

By Niki Gauthier

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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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My First Figure Competition

20121027_193017

 

Well, I did it! With the help of my Coaches at Team Bombshell and the support of family, friends and clients I accomplished my goal of training for and competing in a Women’s Figure competition at the Music City Muscle!

I competed in the Novice Division where I was expecting to compete in a class of maybe 4-5 other other first time Figure competitors around my height. They usually will have a short, medium and tall class, but ALL Novice competitors ended up in one big class together where the competition was fierce (including Niki G Instructor Whitney Barnhill who placed 4th!)

This contest was a very important first step for me and I did not necessarily expect to place in a top position, especially started from the condition I was in this past spring.  I did not place this time,  but I gained so much more from this journey and found myself again! Check out my last post about the transformation and before/after pic here>

Overall this was a great experience! Since my husband was competing too, I spent a lot of time backstage just enjoying the atmosphere and taking it all in. My husband and I loved training together (lots of 5am cardio dates!), cooking together, preparing all our food together and supporting each other through this process. He competed in the Men’s Physique Division and placed 3rd in the Master Division. This has been quite a transformation over the last 6 months for both of us and I can’t wait to see what happens in another 6 months!

By Niki Gauthier

Resting at home between the morning and evening show
My husband Sam
Celebrating at the after party!
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Niki G’s Six Month Transformation

before and after

While it’s embarrassing for me to share my “before” pic, if I can inspire at least one other busy mom who is unhappy with how they look and feel (or really anyone!) to get serious about fitness, make better choices and make time for them selves, it will be worth it!

Earlier this year I may have been considered “healthy” and even “fit” based on my abilities (like running half marathons, etc) But, I was not happy here in my before picture. Even though I promoted fitness everyday and was passionate about helping others, I had gradually lost my passion for my OWN personal fitness and the goals. After confronting my unhappiness head-on, I made a personal goal, acted on it EVERYDAY through exercise and dietary changes and I found my drive towards my passion again.
So far, I lost over 25lbs, have more energy than ever and defeated the “funk” that was determined to continue bringing me down. The best part really is that the rewards go WAY beyond the physical appearance. I am so excited to be able to pursue my passion again everyday of challenging myself through fitness and continuing to pursue my goal of inspiring others.
If how you look and feel is keeping you from pursuing your own passions in life, it’s time to make some BIG changes. I would love to help you, so feel free to email me.
Also, if you’d like a little more inspiration, motivation, tips and updates from me, please “like” my fitness page: Niki G The best is yet to come! NEXT POST: My First Figure Competition>
By Niki Gauthier
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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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