The “Magic” Weight Loss Pill
Make the time!
I’ve got a magic pill for you! It’ll take care of those extra pounds, tighten up any flab, improve your health, make you look years younger and give you tons of energy! Sounds great right? You must be wondering what this new supplement, product or secret is and how you can get some. Well, the good news is that it’s very easy to get and is actually free! All it takes is a little planning, time and some direction and you’re all set.
Here it is… movement! After almost fifteen years in the fitness industry, I can honestly tell you that there is nothing closer to a magic pill than exercise.
No supplement, no product, no “new information” will help you get in shape and stay healthier than simply getting into the habit of exercising regularly. I don’t care if you run around in circles for an hour or touch your toes and stand up one thousand times, you have got to move and you’ve got to find exercises or activities that you’re interested in and maybe even enjoy so you can stick with it!
Regular exercise can help you:
- Lose excess weight which could be adding stress to your joints and internal organs
- Decrease your susceptibility to many illnesses and diseases
- Reduce your blood pressure and lower your cholesterol
- Reduce stress
- Regulate your hormones (very important for women over 30!)
- Maintain bone density
There are too many benefits to list.
Keep in mind that as we age, we naturally lose muscle which slows down our metabolism. We can build and maintain muscle if we tell our body we still need it by training with weights or other types of resistance equipment.
So, just like brushing your teeth and getting dressed in the morning, daily exercise should become a habit. Never go two days without exercise to ensure it’s consistent and find a way to mix it up and challenge yourself every workout so you continue to see results and never get bored.
Niki G
Copyright © 2007-2011 Niki G’s Fitness Blog
Niki G’s Two-Year Anniversary and Cool Springs Grand Opening Party
Niki and her Husband, Sam Gauthier
Niki G’s Fitness is now open for business in a new, Cool Springs location. The official ribbon was cut on April 2nd as Niki G, along with family, friends, and her devoted boot campers, opened the studio doors in Luau-style fair!
Known for her light-hearted approach to fitness, the grand opening celebration was a perfect reflection of the program’s core “strengthening” values. Niki G and her social committee rolled up the yoga mats and turned the new studio into a beach getaway complete with tiki torches, hot pink leis, grass skirts and more. Pink flower arrangements and sand and shell hurricane centerpieces, designed by trainer Kristen Douglas, accented the tables.
The traditional luau garb didn’t hold anyone back from keeping fitness on the mind with a show and personal lesson from Nashville’s famous hula hoop troupe, The Spinderellas. But like Niki G always says, “you can have your cake and be fit too.” In addition to cake, cupcakes and other sweet treats, a Caribbean menu of jerk chicken and fresh vegetables was served. A food competition was held between members to put everyone’s tastiest, yet still nutritional, recipes to the test.
Cool Springs Members Katie, Carly and Brandy
Partygoers with the crowd favorite recipes, and those deemed “best dressed” of the night, were awarded prizes from our friends at Fleet Feet, Max Muscle Sports, Peace of Mind Day Spa, and Muse Boutique among others. Bartender Bill Johnson mixed up delicious, tropical cocktails to toast the evening as musician Mark McGuinn entertained the crowd with fireside performances on the acoustic guitar.
With all her trainers by her side and scissors in hand, Niki G cut the signature hot pink ribbon and thanked everyone who helped make the night a success.
Sign up NOW for May Bootcamp, May 2nd -28th! For a complete schedule of the Cool Springs studio, or any of our other locations, or to learn more about Niki G’s Fitness, visit us at www.nikigfitness.com.
For media inquiries; email us at info@nikigfitness.com.
A Tour of Niki G’s Monthly Boot Camp Kick-off
March Kick-off at Lenox Village
They say first impressions are everything. If you have attended one of our monthly kickoff events prior to beginning your new fitness program, then our hope is that we set you off on the right fitness track. Our kickoff events are designed to not only introduce you to the Niki G family, but to cover all bases setting you up for fitness success. If you haven’t had the opportunity to attend one yet, or simply want to know more about the various stations around the room you might have whizzed through the last time, then we are happy to break it down for you.
You are first greeted at the door by Team Niki G members, perhaps Alisa our team captain. Your fellow boot campers will introduce you into the program as well as telling you about Team Niki G and how you can join. Then you will get your “before” pictures taken, for your benefit only, to look back at as a reference of your progress. The next kickoff you attend, you can take your “after” photos and update them monthly if you choose.
Next you will meet some of the women who will be training you for the next several weeks as they weigh you in and take your overall measurements. Feel free to use this time to start asking questions about the classes or voice any concerns you might have.
The Fleet Feet Table
From you there, take notice of the vendors around the room. We like to think of them as part of the Niki G family and they are there to add to the other areas of the new lifestyle you have started. Owner of Fleet Feet is usually on hand to help you find the right gear and sports apparel for any workout. Your shoes are probably the most important thing to ask her about. There are many steps to take in finding the best running or cross training shoe for you. You’d be surprised how many women think it’s time for new running shoes when the currents ones have worn off the sole. It’s also fun to find out your running style, yes everyone is different!
Jamie from Max Muscle
Jamie Free is our resident nutrition expert. When he is not at our kickoff events mixing up delicious protein shakes and dispelling myths and fad diets for our members, you can find him at his store, Max Muscle Sports Nutrition in Cool Springs! He is great to talk to and very experienced in creating proper nutrition plan for every woman to reach her ideal health and fitness goals. Your diet is crucial in not only reaching your goals, but also for the energy your body needs to get the best out of every workout.
For when you get that new figure you have been working so hard for, stop by the Muse Boutique table to check out the latest fashions. Whether its Kelley or Bailey showcasing their hot, new accessories or giving tips on dressing for your shape, trust that these gals will get you looking your best!
Consulting with Niki
And last, but certainly not the least, your last stop in the room is a one-on-one with Niki! Here is your chance to talk to her about your personal fitness goals, what has worked in the past for you and what hasn’t. This is the time to ask any questions about your nutrition and any obstacles or plateaus you are used to hitting in your workouts. She has many tips and tricks that have been tired and tested with years of fitness training experience. This is also an opportunity to get to know her on a first name basis so that throughout your fitness program you can feel comfortable asking any questions you find along the way. Plus, you’ll be seeing lots of her at all of our fun Girls Night Out events and many other activities we plan for members to do together!
Happy camping!
Sweetheart Workout- Lenox Village
By Lenox Village Trainer, Whitney B
Lenox Village boot campers and their “sweethearts” spent the morning of February the 12th motivating one another to move! Niki G boot campers were encouraged to bring their “sweetheart” to class to show them just how hard they are working at their fitness. As a Valentine’s Day gift their “sweetheart” was treated to some fun and challenging partner exercises.
To start, the camper couples paired up for an “Indian Run” with a little twist. The guys were great sports carrying an oversized pink exercise ball overtop their heads for one mile in honor of Valentine’s Day. Upon returning to the studio the “sweethearts” were instructed to share weights and wall space as they prepared for their boot camp experience, some of them for the first time. A partner assisted bodyweight row was the first exercise on the agenda. Partners interlaced a workout towel and sat toe to toe as one of them squatted against the wall holding their partner up with their towel while the other raised and lowered themselves in a row. After each camper had performed 20 the group moved on to partner planks and squats. With one person in a high plank position the other stood behind and lifted their partner’s feet, holding them at waist level as they squatted up and down. Before a trip up the notorious hill behind the studio backwards, the “sweethearts” held hands assisting one another in some challenging one legged squats and back and forth lunges. Out of breath and legs wobbling the they returned from their “jaunt” up the hill to finish the workout with some partner based glute and abdominal work on the mat including one legged bridges and bicycle crunches.
Try it out, a workout buddy and partner exercises are a great way to keep you and your partner motivating and working to your true potential! The Niki G “Sweetheart” Workout of 2011 was a success. Boot campers and “sweethearts” alike left the Lenox Village studio with a sense of accomplishment knowing they had each pushed themselves and their “sweetheart” to the next level
For more pictures, please see our Facebook Page>
Second Annual Sweetheart Workout- Cool Springs
Happy Valentine’s Day! This past Saturday, both the Lenox Village and Cool Springs studios were packed from 7-8am when several our members brought their “sweetheart” to boot camp for our Second Annual Sweetheart Workout.
Cool Springs Sweetheart Workout
At the Cool Springs Studio, they arrived two-by-two, ready for some heart-healthy cardio and the usual butt-kicking exercise. Some brought their husbands/boyfriends and shared the love with their sisters or best friends!
Members were able to show their “sweetheart” first-hand why they enjoy boot camp so much, how hard they work during class and how good it feels to complete the workout! Trainers, Whitney and Niki, paired everyone up for some partner exercises and drills and guests were treated the full Boot Camp experience with a little extra creativity, teamwork and laughter!
We are so proud of all our members who share their passion for health and fitness with their loved ones and look forward to the next year’s Sweetheart Workout!
For more pictures, please see our Facebook Fan Page!
Get a Lift- Tone and Tighten Your Legs with this Stair Workout
Stair Workout
Did you know that one of the best pieces of exercise equipment is probably already in your home or in your office building? Your stairs can provide a simple workout, but with big results! Even if you only have a couple of steps to use, you can tone and lift you backside, get some heart healthy cardio and build strength in your legs and core in less time than it would take on a flat surface! The following workout focuses on the lower body and core and gives you an effective workout in your home with little to no equipment.
Ready for Lift-off?
After you have warmed up, you will alternate a cardio burst of running/walking 30 steps with the exercises below. Once you have completed all five exercises and cardio bursts between, you will rest and then repeat 2-3 more times.
1. Two at a Time: Walk up the steps, two steps a time. Your goal is to take 30 steps.
2. Step Lunges: Stand below the bottom step. With your right foot step onto the bottom step lunge down. Be sure that your back knee is under you rather than in-front. Once you have lunged down as far as 90 degrees, press yourself up and return your right foot back to starting position. Repeat on the left foot. Complete 10 lunges on each leg.
3. Squat with a Side Step-up: Stand facing the wall with your right foot on the step bottom step and your left on the floor. Squat down and as you press yourself, tap your left toes on the step next to your right foot. Then place the left foot back on the ground, squat down and repeat 20 times on each side
4. High Knee Step-ups: Stand in a lunge position with your right foot on the bottom step and your left foot on the floor. Put your weight into your right leg and quickly lift your left knee up in front of you higher than your hips. Quickly place the left foot back behind you into a standing lunge position. Repeat 20 reps on each side.
5. Calf Raises: Stand on the bottom step facing the stairs. Place a weight in one hand and place the other hand on the railing. Stand on the step so that your heels are hanging off the edge of the step. Once you feel a stretch in your calves, press yourself up onto your toes, then lower slowly back into the stretch. Repeat 20 times.
Form Dos and Don’ts
Do keep your weight in whichever heel is on the ground during the exercise to keep the pressure off your knees. Follow modifications online if you have knee, back or hip issues.
Don’t lock your knees out. Keep a “micro-bend” to them when coming out of a squat or lunge and when extending your leg.
Don’t slouch
Do relax your shoulders and engage your core for better back support
If you can’t complete the entire workout, even with the modifications listed at our website, don’t give up. You will get stronger. Try again next week and remember better fitness is achieved “One Step at Time!”
February Boot Camp Kick-off
Boot Campers Challie, Beth and Alisa with Kelley (right) of Muse Boutique
This past Sunday afternoon, new and returning Boot Campers stopped by our new Cool Spring studio their monthly measurements, progress photos and some goodies to help them get started on the right foot!
Representatives for Team Niki G were on hand to greet the nervous, yet excited new members and tell them about our running club, which is currently training for the Country Music Half Marathon
Alisa of Team Niki G at the sign in table
Member waiting to get measuredMax Muscle Owner, Jamie Free, shares his knowledge with Members
Fitness Resolution Make-over
If your New Year’s Resolution is to work on your personal fitness, have you stuck to it over the last month? Believe it or not, I don’t really like resolutions. I mean, why wait until January to start on a new goal? The minute you decide on a new goal, you should immediately begin taking steps to achieve that goal. But the start of a new year is as good of a time as any to start fresh, so let’s focus on what actually works for weight loss, health and fitness resolutions and how we can get that resolution to stick for a lifetime.
| What doesn’t work (Not realistic) | Works! (Realistic) |
| I am going to lose weight this year | I will keep an exercise and diet journal for at least one month |
| I am going to exercise 6 days per week starting Jan. 1st! | I am going to schedule workouts and treat them like very important appointments I must work around |
| I will eat healthier | I will spend time each weekend preparing a meal plan and grocery list for the week. |
| I will not eat any carbs until I reach my goal | I will focus on “clean” foods and avoid processed foods |
| I will lose 20lbs by Spring | I will run a Half Marathon (5K, 10K, etc) this Spring |
| I will banish all my favorite sweets and high calories foods from my life | I will allow myself to eat my favorite foods once per week.. and enjoy it! |
I always recommend small goals, and if you must, smaller resolutions. Decide on resolutions that promote a specific action! Instead of resolving to “lose weight,” “get fit” or “get healthier” start with the basics and resolve to be more committed to yourself and your goals and consistent with your actions. Then work out a plan to do so and focus on the actions and new habits necessary to achieving your personal fitness goals!
Remember, creating that New Year’s Resolution to lose weight or get fit is only the first step of your commitment to improving your fitness level! Words are easy, daily actions are challenging. Buddy up with a friend or join a program to stay accountable for those actions.
Your commitment to yourself will be tested almost daily….like bad days at work, your kids’ schedule, traveling, days that are too hot, too cold, etc… But by staying committed and consistent with your actions like the ones above, you will create lifelong habits and you may actually not need to make a personal fitness resolution ever again!
As seen in February issue of Williamson VIP Magazine
Have Your Cake and Be Fit Too- Key Ingredients to Successfully Managing your Weight
Have Your Cake and Be Fit Too™
Recently I had a client ask me when she would be able to eat “normal” foods again. We had to talk about what exactly normal is, but in her mind it’s being able to eat all those yummy prepackaged foods, cakes, cookies donuts, and basically eat whatever she wanted.
That’s not normal.
Popular maybe, but not normal or natural, especially if you are trying to maintain your weight! Eating these food on a daily basis will not allow you to look and feel your best, but a little treat now and then won’t keep you from staying fit! Follow the recipe for weight loss without deprivation.
Most of my clients start one of our Boot Camps to lose weight and get fit. We first work on setting goals, committing to a regular exercise schedule, eating clean, natural foods and of course journaling our diet, exercise and any progress made.
But, what happens next? What do you do after you are comfortable with your weight? Do you stop exercising and get to eat whatever you want?
Of course not! Overall you should aim to eat as healthy as possible, mainly to stay healthy and for better energy. But those who become thin and stay thin learn about balance and know that they can enjoy their favorite foods once a while without setting themselves back.
Below are my top tips for finding balance and maintaining your weight:
- Work Hard So You Can Play Later. Want to keep your metabolism high and bodyfat percentage low? Want to burn calories instead of just storing them? Then you need to exercise! The three major components are Resistance Training, Aerobic Exercise or “Cardio”and stretching to maintain flexibility, reduce injury and balance out the more intense exercise.
- Never say “can’t.” You can eat anything you want. But you choose to eat the most natural form of your foods and correct portion sizes because you want to feel good on the inside and look great on the outside! Plan a “cheat meal” each week, have that piece of cake you’re craving without guilt!
- Spice it Up.Change up your exercise regularly to avoid getting stuck in a rut. Always be looking for ways to challenge yourself whether it’s using more weight, or less weight with more reps, different exercise equipment or even just the scenery! You should enjoy your exercise time. Find activities that keep you interested.
- Learn It, Love It Live It. Don’t obsess about your fitness program, diet or your body. Strive for a healthy balance of nutritious eating, regular exercise and even look to embrace any flaws you may have. Learn to love the lifestyle and remember you don’t have to be perfect to be fit, healthy and confident.
Managing your weight can be just as challenging as losing weight. But with a little consistency, creativity and commitment, maintaining a healthy weight and improving your fitness level can be a piece of cake!
As seen in LiveSouthNash Magazine Summer 2010
Snowed IN Work OUT
Sure there are lots of ways to stay in shape even when it’s snowing outside. But if hitting the slopes isn’t possible and shoveling snow, snowball fights or sledding aren’t your thing, below is a link to a quick workout you can do inside your own home. This is a full-body cardio-sculpting workout that can be modified for all fitness levels.
All you need is a pair of dumbbells and about 30 minutes to burn some calories and warm yourself up on a cold snowy day. Use the workout until you can return to your normal exercise program outside the house. Or who knows, maybe you’ll find the energy for that snow ball fight now!
Please check with your doctor before starting this or any exercise program.
Niki G's Fitness Blog 
