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Archive for February, 2011

Sweetheart Workout- Lenox Village

February 16, 2011 Leave a comment

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>

 

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Second Annual Sweetheart Workout- Cool Springs

February 14, 2011 Leave a comment

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

February 11, 2011 Leave a comment

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!”

Categories: Fitness Tips, Workouts

February Boot Camp Kick-off

February 2, 2011 1 comment

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

Special guests included Fleet Feet Brentwood, Max Muscle and Muse Boutique, who shared some of their latest casual fashions AND will be awarding a NEW outfit at the end of Feb. to the winner of our new “Niki’s Knockout” Award! This award is given to the member who makes the best transformation over the four week Feb. Boot Camp. To be eligible, member must attend kick-off on Jan. 30th and Feb 27th for progress photos and measurements. Winner will be announce the evening of Feb. 27th

Look for some other special awards and prizes at the end of Feb from Max Muscle, Niki G’s, and Lululemon!

Member waiting to get measuredMax Muscle Owner, Jamie Free, shares his knowledge with Members

 

Fitness Resolution Make-over

February 2, 2011 Leave a comment

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