Archive for September, 2009

Double Your Diet and Exercise Results by Journaling

September 29, 2009 Leave a comment

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!

relaxedlaptopStudies  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

September 28, 2009 Leave a comment

Niki G's Raise for the Cure TeamOn 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 
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
Categories: Motivation, Nashville, Running

How to NOT Gain Weight This Holiday Season!

September 21, 2009 Leave a comment

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.

fall run1. 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!

Categories: Diet, Motivation, Weight Loss Tags: , ,

Niki G’s Top TV Show of the Fall

September 9, 2009 Leave a comment

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?

September 8, 2009 2 comments

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.iStock_000008637723XSmall

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!

Burn Fat with Daily Cardio Workouts

September 5, 2009 Leave a comment

Cardiovascular Exercise (cardio) is an extremely useful “tool” or activity to help you get in shape. Whether you just want to tone up or lose a lot of weight you will need to at least some cardio each week. Cardio burns fats, improves your overall fitness level, removes toxins from your body, and keeps your heart healthier. If there are ANY areas of your body you feel should be smaller, than cardio is one of your answers. Since you can’t “spot reduce.” You must do cardio in general and eventually the body will use (or burn up) those extras pockets of fat on our hips, thighs, butt, belly and/or back of the arms. Weight training helps these areas too and is just important for weight loss and toning, but we will discuse weight training in a separate post.

For a complete cardio program for any fitness level, become a member of my NEW online community!