There is More to Getting and Staying Fit Than Just Working Out

We women are social creatures! While men thrive on competition we do our best when we are surrounded by a group of friendly supportive people who we can chat with and go to for feedback and ideas. This why I think Boot Camp programs are one of the most successful programs for weight loss and improving your health. It’s you AND your group against the battle of the bulge. You don’t have to do it alone.

However, there is more than just exercising in a group to be successful in your fitness journey. That is why I created my online community at www.nikigfitness.ning.com

This free group is for any woman whether you train with me or not. I want you to have a place to share your goals, your success and even your frustrations. A place you find or submit your favorite recipes or find a workout buddy!

 

 

 

Here is what is going on there now:

Blog Response:

“Thank you for sharing this with us. I think that most everyone can relate to what you are saying in one way or another. How are things coming along for you? Are you still hanging in there?”

  

“…Girl, thanks for the encouragement, i will hang in there!
And I do believe you that it’s getting easier. Thank heavens!!! It also feels good to be sore!
You’re right too about “where it is hard but it’s a good hard”! ha ha ha \o/
Perfect sense!”

  

In Weight Loss: Share what works for you…

“…But really looking back it took me writing down what I was eating and how much I was eating. No matter how much exercise I do, I will not take the pounds off unless I pay attention to what I am putting in my body.”

In Recipes: Salsa Chicken

“I finally made this and it was delicious! My husband loved it too! I think that it would also be delicious served in a warm whole wheat tortilla if you want to give a different twist!”

Groups:

-Team Niki G Fitness (Running/Walking)

-Brentwood Boot Campers

 class=”hiddenSpellError” pre=”">-Fit Mamas

 

Check it all out and join the discussion at http://nikigfitness.ning.com/

Why Do you Gain Weight When You Start a New Exercise Program?

Did 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

Target Heart Rate Zone is a Joke if You are Serious about Losing Weight

Have you ever heard that to lose weight you should stay in the “Target Heart Rate Zone?” This term may sound important and technical, but it’s actually a joke, especially if you are serious about losing weight.

Let me just start out by saying that while it may be safer for those just starting a workout program to start at a low intensity level, most people who are looking to change their body need a more intense exercise program. While some exercise is better than none, our bodies are amazing and you are probably capable of more than you think!

The idea behind the “Target Heart Rate Zone” is that since you use fat for energy at low intensities and primarily carbohydrates at higher intensities that you should not exercise at an intense level. Now think about this, do you really think intense exercise is bad for you and that  it won’t get you into incredible shape?  This is where the “Target Heart Rate Zone” becomes very deceptive because it’s actually the high intensity exercise that burns the MOST CALORIES! Isn’t that really the name of game? If you burn more calories, you burn more fat, period. It doesn’t matter the percentage. It’s the overall total calories burned that counts.

Carbohydrates are the preferred source of energy in the body. Why work against it? You might think, don’t I need to use fat as energy to burn fat? Nope. When you take into account the fact that high intensity exercise increases your overall metabolic rate much higher than low intensity training AFTER your workout and throughout the day, you would best make use of your exercise time doing high intensity training and burning more calories. That means that if you and your co-worker both worked out this morning and she walked for 30 minutes at a low intensity level and you ran for 30 minutes and kept the intensity level high, you would be more likely to burn more fat while you are both sitting at your desks that day. Guess who’s going to look better at the company Holiday Party this year?

So, remember this: the more calories you burn, the more fat your burn. Forget about percentages and fancy terms. Workout as hard as you can and as long as you can, eat to lose (don’t diet!!!) and you will see changes faster than you can find your calculator to figure out your “Target Heart Rate Zone.”

Additional Reading for You…..

What is the fat burning zone? Should I run more slowly to lose fat?http://www.runningforfitness.org/faq/weightloss.php

Busting the Great Myths of Fat Burning: http://www.dummies.com/how-to/content/busting-the-great-myths-of-fat-burning.html

Team Niki G Fitness Completes First 5K, The Race for the Cure in Brentwood, TN

Team Niki G Fitness

Congratulations to Team Niki G Fitness! On Oct. 10th, after a 60 minute Boot Camp class, several of our Boot Campers loaded into one of my in-home client’s SUV and made our way  from Granny White Park to Maryland Farms to meet up with the rest of our team and run what for many of them would be their first 5k; The Race for the Cure!  The excitement they all shared at the finish line was incredible. After completing her first 5k in a little over 35 minutes, one Boot Camper came up to me and gave me a big hug saying “I ran the whole way, and it’s all because of you!” Actually, it’s because she started Boot Camp a couple of months ago, didn’t give up and stayed committed to her program. This is also the same Boot Camper who told me while running our warm up mile on her first day, “I don’t think I can do this.” Obviously, I showed her she could. Now here she is running her first 5k!

The entire team did wonderful! We all finished in about 35 minutes and which gave us plenty of time and chat and plan our next race… the Blvd Bolt on Thanskgiving Day. All I can say is stay tuned for the pictures next month because you are NOT going to want to miss them!!!

And remember, you can do ANYTHING, one step at a time!

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

  

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.

Double Your Diet and Exercise Results by Journaling

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 actually start documenting everything they eat. As the day goes by you may be eating mindlessly or even eating more than you thought.  Improper portion sizes are the biggest setback I find when evaluating journals. Even I had a hard time shedding the pregnancy pounds after my second daughter was born until I began keeping a food journal with an online program!

Studies  now show what I have been telling clients for years — those who 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 your 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, like my Niki G Fitness Tracker I use with my clients,  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 are 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!

Niki G Raises Money for the Susan G. Komen Breast Cancer Foundation

On October 10th, 2009 Niki G’s Fitness team will participate in the Race for the Cure at Maryland Farms in Brentwood. This is a great way for you to burn some calories and raise money for a good cause!

To a part of the largest 5K Run/Walk series in the world and Join Niki G in the Fight Against Breast Cancer please register at http://2009greaternashvilleraceforthecure.kintera.org/nikigfitnessbootcampbrentwood 

Our goal is to raise at least $1000 and we are just over a third of the way with less than two weeks to go!

All team members will receive a special Team Niki G t-shirt and can choose between our walking or running group.

Please contact Niki with any questions at www.nikigfitness.com

How to NOT Gain Weight This Holiday Season!

Fall is here and while it is very common to gain weight between now and Jan. 1st, you don’t have to! I want you to look and feel your best this Holiday Season, so here are the 5 most important things you can do to avoid fall and winter weight gain.

1. Get out-even if the weather is bad you can walk at the mall or go to the gym, but don’t stay in the house and hibernate! Sitting around will cause your body to burn less calories, so if you eat the same as when you were busier you will gain weight!

2. Use portion and calorie control- a balance diet includes the occasional treat, but don’t go overboard. Counting calories may be tedious, but it’s one of the best ways to control your weight.

3. Exercise at least every other day. Regular exercise will rev up your metabolism making it more difficult for you to store fat.

4. Concentrate on lean protein, complex carbohydrates, fruits and veggies and low fat dairy. Stay away from processed foods, no matter how many calories they “save” you! (Same goes for fad diets and cleanses-strive to eat clean and healthy all the time!)

5. Keep your spirits up! Shorter and cooler days can bring on a case of the blues very easily. Since this can lead to “comfort eating” try bundling up and going for a walk instead. Bring a friend to talk to and brighten each others day!

While these tips will help you avoid weight gain, they can also help LOSE weight,  improve your overall health, energy and well being a gift you can only give yourself this Holiday Season!

Niki G’s Top TV Show of the Fall

Don’t get me wrong. The last thing I want for you to do this fall is hibernate and vege out in front of TV every night! However, there are some shows worth recording and watching while relaxing, folding laundry or walking on your home treadmill. Sure Greys Anatomy and Desperate Housewives are always going to be some of the best shows of all time, but I want to recommend the ones that might actually motivate you to work hard during your workouts, eat better and stay the course!

Here are my top picks for those of us starting or continuing an exercise program.

Most Motivational and Inspirational Show

So You Think You Can Dance Premieres Sept. 9 7pm Central Time  (Fox)

Watching these kids with amazing figures and abilities is so inspiring! Each contestant is put to the test when learning a new dance style, but they do it with no fear. 

Best Weight Loss Show to Follow

The Biggest Loser Premieres Sept. 15 7pm Central Time (NBC)

Not everything we see on reality TV is reality ( I was on Bridezillas in 2007, so I know first hand!). But, something about watching people sometimes twice our size go through workouts twice as difficult as ours might just be enough from keeping us from complaining next time we look at the clock and still have 30 minutes of our workout to go. While the weight loss on the show is a little unrealistic for most people in most situations, you have to admit it is motivation and even educational.

Best Show to Put Things in Perspective

Survivor Premieres Sept. 17th  7pm Central Time (CBS)

Ever had to deal with strange and interesting characters while eating next to nothing and physically working harder than you ever have in you life??? Well watching these people survive on their island while we have access to several grocery stores, air conditioning and a soft place to rest our heads, can remind us that we really don’t have it that bad! Plus it’s fun to watch people put their fatigue and hunger aside to give it all they got!

What do you think of the shows above and what others show are you looking forward to coming back this fall? Leave your comment below!

Holiday Food Hangover?

Hopefully over the long holiday weekend you didn’t overdo it. But, if you did, you might find yourself with a “food hangover” and feel bloated, sluggish and guilty today. Here are 4 things you can do about it today.

1. Drink lots of water. Flush your system and get rid of the bloat by rehydrating properly

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 a great way to lose weight. Sure if you want to lose some water weight and little muscle (since you are not getting the nutrients you need) go for it. Otherwise, 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 splurge over the weekend does not give you an excuse to miss your workouts and blow your entire week with more bad food.

More more tips, exercise plans, fitness videos, healthy recipes and more JOIN NIKI G FITNESS ONLINE FOR FREE!