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

October 21, 2009 Leave a comment

mad at scaleDid 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

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

October 12, 2009 Leave a comment
race day

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

October 6, 2009 Leave a comment

Brentwood and Nashville, TN  residents are invited to recycle their

 ‘gently worn’ shoes for people in need

  S4S jpg logo

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.

Categories: brentwood, Nashville, tn

4th of July Boot Camp

I have such an awesome, dedicated group of Boot Campers! I couldn’t stand taking a Saturday off, so I scheduled an extra workout (no charge) for my Boot Campers early on the 4th of July before picking up my oldest daughter from Summer Camp. This picture was taken after our hour long workout and they are STILL smiling!

4th of July Boot Camp

4th of July Boot Camp

My Boot Campers are so committed to their success that 8 of them, who were not out of town or had family plans, took me up on my offer and came out for the extra workout  at 6am. We ran over 2 miles on a trail behind the Brentwood YMCA and we stopped every 1/5 of mile or so for weight training exercises which were “Boot Campers choice!”

Way to go ladies!!!

May Boot Camp Winners

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!

Heidi, Niki and Alison

Heidi, Niki and Alison

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.

Camille, Niki & Jane

Camille, Niki & Jane

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!

What Brentwood Boot Campers are saying about Niki G’s Boot Camp

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

Check out Michelle’s Blog about her Boot Camp experience! Michelle’s Blog>

Outdoor Boot Camps ROCK!!!

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 Camp in the sun shine and fresh air in Brentwood???
Granny White Park, Brentwood, TN
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!