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.
Spring and Summer are now upon us and whether you are preparing for your wedding, a class or family reunion or even just a stroll around the pool, I know you want to look and feel your best this summer! But what if you are short on time? It’s the biggest challenge I hear about as a personal trainer. So, here are 5 rules to follow to prepare yourself and your body for your best summer yet without feeling like you need to spend all day in the gym.
1. Plan ahead. A good day starts the night before. Mark your calendar for your weight loss target date. To get the most out of your day, check your schedule every evening and be sure you have scheduled yourself for at least 30-60 of exercise depending on your fitness goals. Have your clothes laid out or packed away and ready for your exercise time. Also, take a look at what foods you will need to bring with you for the day to be sure you are eating healthy and not skipping meals or grabbing fast food. 2. Combine resistance training and cardiovascular exercise. To maximize your 30-60 minutes of exercise 5-6 days per week, your workout should consist of 1-5 high repetition weight training exercises followed immediately by 1-5 minutes of cardio exercise between each set. Repeat 1-2 times and then move onto another sequence. You can always add an extra 15-30 minutes of cardio to the end of your workout on the days you can afford it. 3. Combine Weight Training Exercises. Want to pack an even bigger punch in less time? Try doing a couple of exercises together at the same time such as squats with a dumbbell front raise, lunges with shoulder presses and plie squats with upright rows. Keeping the reps around 20-25 will allow you to achieve an aerobic state, and by using more muscle within each exercise, you will burn more calories in less time than traditional weight training. 4. Drink plenty of water. It takes hardly any time at all to stay properly hydrated. This will improve your metabolism, increase your energy levels and decrease feelings of hunger (which is sometimes actually thirst). That’s a lot of benefit for something that takes no time out of your day! 5. Enlist the help of friend, family member, fitness instructor or trainer. You have no time for extra workouts after eating poorly and you need to stay consistent to see the results sooner rather than later. Tell this person your goals and ask them to check in on you at least weekly or daily if they can! By having someone there to keep you accountable you will be less likely to slide off your program. For best results, always give yourself plenty of time to lose weight (1 week for every 2lbs you want to lose) and change your body when preparing for a special event. Don’t crash diet or do anything else too extreme. You can never go wrong with proper exercise and nutritious foods. By losing weight the right way, eating well, exercising and keeping your intensity and motivation high, you will enjoy the fruits of your labor way beyond your target date!
How to Stick with an Exercise Routine and Succeed at Your Fitness Goals!
Being fit doesn’t just happen. It takes time and attention and correct planning. Last month I shared with you one of the most effective tools for helping you achieve your fitness goals in 2009- keeping a diet and exercise journal. This is an important first step in changing your lifestyle. But, there are other tools you must also add to get in your best shape ever!The Planner Along with your journal, you should have a good planner. Use a written calendar, PDA, or computer calendar to SCHEDULE your workouts. Yes, make an appointment with yourself. Even if it’s only two or three days a week, it is much better than nothing at all. For most people, a majority of the struggle in finding time to exercise it just showing up! If you schedule your appointment with yourself, don’t let anything get in the way and don’t talk yourself out of spending that important time on yourself, you will have won half the battle! You will quickly be on your way to a routine and carving that time out of your day will become easier and easier.
If you are a “Yo-yo Exerciser,” and you still can’t seem to find your way to your “scheduled appointment” with yourself, make that appointment with a friend, enroll into a fitness class or hire a personal trainer. It will be much more difficult to cancel your appointment and you may even look forward to your appointment when you know you have some company.Finding the Time You say you don’t have time to workout? As a Personal Trainer, I have heard all the excuses and I will tell you the same thing I wrote about last month in regards to the “hassles” of keeping a journal to document your food and progress.
· Do you have time to be sick?
· Do you have time for an illness that could have been prevented by eating healthy and getting exercise?
· Do you really want to miss special events, trips to see family or other activities due to your fatigue?
· Can you afford to get anymore out of shape due to no exercise?
If you answered no to any of these questions, it’s really time to reorganize your life and prioritize. For the top excuses and what to do about them, check out my next Blog Entry I’ll even share with you my personal favorite ones and what I have done about them!)
Looking and feeling great is a lifestyle change, not something that can come in a bottle, on a surgeons table, or with the next diet or exercise fad. True fitness and health comes from the inside. So, start with yourself, your thoughts, your goals, and you can become healthier by eating right and exercising. Take 15 minutes each evening to update your journal and review your workout schedule for the week. You will be rewarded with a leaner, more toned, and more energetic body!
Another year, another intention to get fit and stay fit. In my industry, this is the busiest time of the year. It’s exciting to see so many more exercisers in January hitting the sidewalks here in Brentwood, TN or visiting the gyms, yet just as disappointing to see them drop off by Spring. So, what’s the key to starting an exercise routine, sticking to it and seeing results that motivate you to continue long after we have rung in the New Year? In a two-part series, this month and next, I will share with you two of the most important strategies for looking and feeling your best this year!
Document It I hear it all the time, “But I eat really well and I still haven’t lost any weight.” That’s their viewpoint until they start actually documenting everything they eat. As the day goes by you may be eating mindlessly or even eating more than you thought. Our metabolisms change over time and what worked for us in our 20’s and 30’s doesn’t necessarily work in our 40’s and beyond. Improper portion sizes are the biggest setback I find when evaluating journals. Even I had a hard time shedding the pregnancy pounds last summer until I actually starting keeping a food journal with an online program!
Recently, studies have shown what I have been telling clients for years — those that keep a diet and exercise journal lose two times as much weight as those that don’t! This is good news for anyone keeping a journal whether you goal is to lose weight, run a marathon or even just tone up. While you might be one to complain about the hassle of keeping a journal, wouldn’t you agree that it’s much better than not fitting into your clothes, or worse, having medical issues due to your size or lack of physical fitness?
Make the Change It’s never too late to change your fitness level and lifestyle. Simply pick up a small notebook at the store and update it two-three times a day with exactly what you did that day to get healthier. Include everything you ate and any exercise you did. The more information you provide in your journal the better. Chances are, you already know what you should be eating to achieve your goals — the journal will just provide additional discipline and accountability!
Now, if you enjoy the convenience of the computer or you need some guidance in the nutrition department there are many online programs that allow you set up an account and enter in the food you eat. Some even have technology to give you a snapshot regarding how well you doing by providing charts, graphs or “report cards” and some provide meal planning.
Just remember, keeping a journal does not have to be forever. Once you reach your goals and get used to writing down everything you eat and learning how to balance out your meals, you won’t need the journal. And if you get off track, you can always just pick up the pen and paper (or mouse) once again!
I don’t have time to workout and neither do most people that have a job, kids, or even just a life! That’s why we have to MAKE the time to exercise! There are many tips for finding time to exercise and opinions on which part of the day is best. But, in the end, the best time of the day to exercise is whatever time you can make for it, and what I have found works best for making the time, is to schedule and appointment with yourself, a trainer or a class.
By scheduling an appointment in your appointment book, online calendar, or handheld device you are committing to that time and will most likely not let anything get in the way, as long as getting or staying in shape is a priority to you. If you schedule a class or private training session, you will have the added bonus of somebody expecting you, and then it’s much harder to get out of your scheduled exercise session! Even if you can’t attend a class or hire a trainer, find a workout buddy that you can rely on and never let them cancel on you!
Now go schedule your exercise for the next week….. Nicole Gauthier
My daughter visited an assisted living facility the for Halloween and couple of days later, she made a very interesting observation. She told me that the people there were really not “that old.” I thought for a moment and realized that she was probably somewhat right! It was the perfect opportunity to remind her how important it is to take care of your body your entire life so you can live a long, productive and independent life!
According to American Association of Homes and Services for the Aging, an individual’s average age when he or she moves into a nursing home is 79. As a grand daughter of a nursing home resident, I am grateful seniors who need help in their later years have a place to receive proper care. But, I couldn’t help but wonder if they would ALL be there if they had lived a healthier life by not eating sugary, processed foods, exercising most days of the week and weight training to help increase muscle mass and maintain bone density. I believe that at least for some, a few changes in their lifestyles a little earlier might have given them many more years of independence.
A perfect example of someone who took great care of his body and is living life to the fullest even at the age of 93, is Jack La Lanne. For an inspiring video, see below.
To better health and fitness for many years to come, Nicole Gauthier
Just hang in there past the chit chat to about 2:30 minutes in!
This past weekend I had the pleasure of visiting my hometown of Brentwood, TN. My husband and I got up early one morning, while my mother watched the girls, and headed out to our favorite walking place- a 4 mile hike at Radnor Lake. As part of my continued program to lose my remaining pregnancy weight, I thought a walk at the lake would be a wonderful way to get some exercise while out of town.
The first part of the trail is a beautiful, flat walk around the lake, but the second part is a steep hill. So steep that they have built wood steps into the ground. Getting up that hill with my extra pregnancy weight was a lot harder this time. So hard that I was breathing pretty heavy within a few minutes of the climb. My legs were burning and my pace slowed. It was difficult (much harder than lounging on the couch with a good cup of coffee) but it felt GREAT!!!
So, I got to wondering why the the strenuous exercise felt so great to me while many others would be complaining about the hard work. A man coming down the hill towards us even commented on what a complainer his girlfriend was being on their hike! I had to remind myself that I practically grew up at Radnor Lake. I began walking with my parents there at a very early age. Part of my training for my first bodybuilding competition at age 17 was on those trails and when I got married, I brought my husband there with our dogs to walk. Not only was the lake and its trails an early inspiration to me, but so where the many visits to the gym with my mom as a young girl. I couldn’t wait to be old enough work out at a gym! I had grown up visiting Radnor Lake much like I had grown up with fitness as part of my life.
Now, I don’t believe children shouldnecessarily start exercising as soon as they can walk and that everyone should dedicate their career to fitness, but lifelong habits start young. How we view exercise could easily rub off on our children, grandchildren or other children in our lives- at least enough to keep them healthy.
If you haven’t grown up with fitness in your life, there are many things you can do to learn to love fitness. These days fitness is about feeling good not “no pain, no gain”. I hear my students and clients talk frequently about how much they actually look forward to their Yoga and Pilates class and hardly view them as exercise.
I hope to motivate my daughters much the same why I do my clients and students- to enjoy fitness, make it a habit, and love your body! I truly look forward to sharing my love of fitness with my girls and especially look forward to introducing them to The Lake.