Working out in the Neighborhood

There is always something about the Spring that improves my mood. Maybe it’s the extra sunlight, green grass or the pop of color from all the new flowers blooming.  But, whatever it is, I like to take full advantage of not only the extra energy I have but of the most perfect atmosphere for a workout!

As you may know, at Niki G’s we love to get outside as much as possible. We believe the constant change of scenery is not only good for you body, but also for your mind. Exercise is YOUR time to concentrate on you and take a break from anything that may be adding extra stress to your life. You’ll come out stronger physically AND mentally!

I was recently reminded just how important this is to our members and Niki G’s Fitness when the HOA that Niki G’s is a member of and where one our studios is located wanted to meet with me concerning our use of outdoor space. They had received some complaints from residents. We took the feedback and were able to adjust our operations to avoid further complaints. But one thing we didn’t want to happen was to have our our use of the common areas or “pocket parks” in the neighborhood limited or restricted to as a member of the community.

Neighborhood 5k

So, I eagerly attending the HOA Board meeting. After all the discussion, which seemed to be very productive and positive,  one of the Board Members asked why we don’t just keep the classes within the four walls of our studio space. Whether he was playing devil’s advocate or not, it was a great question which gave me the opportunity to share with them that I was not there at their meeting for business or financial gain. If that’s all my program was about, I may not have cared enough to even show up at their meeting. After all, our boot camp classes can continue without using the neighborhood. But, when asked why we don’t just stay inside, it sparked my passion for the program. I simply said “because that’s not what Niki G’s is about.”

The points I brought up were that there is a BIG difference between running a few miles on the treadmill and a few miles through a neighborhood or park. When you were in school, didn’t you love it when teacher took you outside to hold class under a tree? At Niki G’s we value what the great outdoors brings to us physically and mentally. And while our trainers are creative enough to train members in a closet if they had to, it’s just not the same if we can’t spend some time in some green space soaking up some Vitamin D, getting fresh air AND making great use out of the small parks surrounding us.

Many of our members, some residents and some not, sent emails to our the HOA Board sharing their thoughts about the issues.  Reading over the emails I was copied on, I was overwhelmed with happiness as I was reminded that my vision of what a good workout should be really IS happening every day and that our programs are being run exactly the way I intended, whether I am teaching or not thanks to my amazing team of trainers! Since I can’t be at all classes it was very special to me hear from our members and realize that they are just as passionate about they way the program is run as I am! Too many letters were sent to share them all and each several paragraphs long, but I’d thought I share some of the wonderful comments below.

“During my time as a bootcamper I have met more neighbors through the program than all my years living here. I can walk down the street and see people I met from bootcamp. It really is amazing how many of the members love bootcamp. It is convenient to be able to walk down the street, meet up with your neighbors and get an amazing workout. “

“I love to begin my day with exercising and seeing the sun come up and enjoying the beauty of God’s nature.”

 ”… I also can’t imagine Niki G’s in a better setting. I love the feeling of working out in my neighborhood, and the lovely feeling of walking home afterwards, knowing I’ve accomplished something difficult yet so good for me”

“Please don’t forget the wonderful gifts Niki G’s brings to your community as you contemplate complaints that seem completely opposite to the positive, upbeat energy the Niki G’s family exudes.”

Be sure you are taking advantage of the beautiful outdoors whether you are with us at Niki G’s or not. Middle Tennessee offers a wealth of parks and green-ways which are ideal for exercise. It’s a big, beautiful world out there that is meant to be enjoyed, even while doing something that may not normally be enjoyable to you (like working out!) With all the time we spend in front of a “screen” we NEED to be outdoors moving around at least once a day.

So get outside your four walls, get active, and enjoy nature’s “gym!”

Niki G

Team Niki G at the Thanksgiving Day 5 Mile Boulevard Bolt

Half Marathon Training and long distance races can teach you a lesson or two about what it takes to reach your goals. You will ultimately become stronger not only physically but mentally! Endurance week is the them of last week of the month at Boot Camps and Team Niki G is always working on an endurance goal whether it’s the Country Music Half Marathon in the Spring, the Women’s Half Marathon in the Fall or some other race throughout the year. So, I thought I share with you some food for thought about what you can learn from Endurance Training and how you can apply to just about any goal you may have!

Valuable lessons from Endurance Training

Patience and Preservation: You won’t learn to run many miles at one time overnight and you definitely won’t train yourself to run very long by quitting or making excuses.

Delayed Satisfaction: Sure you can sit down and rest in the middle of your race, but trust me, it will be MUCH more rewarding if you wait until you have crossed the finish line and you can get that medal you have earned over the past 3-4 months!

Don’t “Try”, just Decide: Decide to keep putting one foot in front of the other and you will arrive at your fitness goals. Instead of talking yourself out of showing up for your workouts, or choosing the healthier food options, don’t give yourself the option. Take the necessary actions no matter what it takes.

Pace Yourself: If you start off in a long race going as fast as you can, you will burn out, it will slow you down later, and it may even take you longer to finish. With exercise be sure you are exercising at YOUR fitness level (with modifications from your trainer) and by gradually changing your unhealthier habits. Pace yourself so you can go the distance.

Surround yourself with the Right People: Can you imagine how a runner would feel if their running partners or people on the sidelines of a race were saying “Stop!” or “Why would you ever want to run a race?” or “You’ll never finish” Look around, what are your partners in life and people on your sidelines saying to you?

Confidence in Yourself: You won’t finish a race by beating yourself up all the time. You will need to adopt a positive attitude if you plan to succeed in anything you do.

Go the distance!

Brentwood Boot Camp 2009

Dear Friends,

This April marks our third year at Niki G’s.  Who knew three years ago that soon we have two studios and several other outdoor boot camps, four other trainers and almost 200 members in our program which started with just me at the park with 18 members and 4 classes a week in 2009? It has truly been an honor to work with each and everyone of you!

It has always been my goal to create something that was more than just a fitness class, more than just a membership and more than just a trainer standing in front of you for any hour tell you what to do. I wanted to create a community of women to support each other and provide friendships between women who might have otherwise never met each other.  A place where you could find trusted trainers and reliable health and fitness resources. YOU have helped make that happen.

Three Year Anniversary Party

So, to all those who introduced yourself to a new member and made them feel welcome: THANK YOU

To all those who ran a little slower alongside a member who needed encouragement and pulled them along: THANK YOU

To all those who attending one of our Team Niki G training runs: THANK YOU

To all those who shared your experience with another member and inspired them: THANK YOU

To all those who showed up on days you really didn’t feel like training but still did: THANK YOU...  

YOU ARE NIKI G’s FITNESS!

Niki G

This month is the One Year Anniversary for Cool Springs Instructor, Alisa Neill, as a member of the Niki G Training Team! She was honored last night at the Three Year Anniversary Celebration party with the customary Tiffany necklace. After being acknowledged for their contributions to Niki G’s, fellow trainers Whitney, with Niki G’s for two and half years, and Kristen, with Niki G’s for one and half year, stood by her while she opened her gift….

Running the Half Marathon

Alisa also assists Niki by managing member’s accounts and questions. We are so lucky to have Alisa at Niki G’s Fitness! Not only does she provide Cool Springs members with a great workout, she can also relate with them easily. In 2009, after trying many other workout and weight loss programs, Alisa wasn’t seeing the results she wanted, and she joined Niki G’s Fitness Boot Camp as a participant. Within the first year, she lost over 40 lbs, many inches and ran her first half marathon. She went on to become a certified personal trainer and trained directly with Niki to be a Boot Camp instructor. Alisa teaches Boot Camp at Niki G’s Cool Springs studio, challenging her clients to take it to the next level.

Alisa can often be heard encouraging others with her favorite quote, “Success is a marathon, not a sprint. Never give up!” Alisa stays active as a team leader of Team Niki G, participating in races and other activities to keep members motivated and inspired to stay the course in their fitness goals and achievements.

Happy Anniversary Alisa!

At the beginning of each month, we like to reminder all our members to take the time before the month begins to get prepared to get your Boot Camp started off on a positive note!

1. Schedule your classes at www.nikig.info. Make those important appointments with yourself and don’t let anything get in the way!

2. Log your weight, measurements and Fitness Test results into your Fitness Tracker at http://www.nikigfitness.clubready.com/

3. If you cannot make it to class, please cancel your appointment and reschedule your class. Please give at least 2 hours notice.

4. Be prepared for all weather.  If it’s raining, wear a ball cap and any rain gear you have.  Layer your clothing when it’s cold and wear your sunscreen whenever you are out in the sun.  If you workout in the dark, please get a reflective vest or blinking light for your safety. Getting outside allows us to give you more variety, break up the class format and plus fresh air is so good for you!

5. If you workout early in the morning, SET THREE (yes 3) ALARMS. This should help you relax and fall asleep instead of being worried about waking up on time and if one fails you still won’t miss your alarm. NO EXCUSES! Evening exercisers should be sure have an afternoon snack so they have plenty of energy for their evening workout.

6. DON’T QUIT! If you have any problems getting to class or need additional help let me or your trainer know immediately!

Cinco De Mayo 5K & Tin Roof Block Party

May 5, 2012, 5pm

Break out your sombrero and bring your best poncho because you’re going to want to look the part when you experience Nashville’s biggest Cinco De Mayo party! Complimentary margaritas, Michelob Ultra, Mexican food, collector’s cups, t shirts, and more await you at the post-race party in the Tin Roof Bar. The mostly flat course is not only walker friendly, but it’s flat enough for runners to set a new PR. Click Here to Run with Team Niki G

RUN LIKE A MOTHER

The mission of Run Like a Mother® is to fuel a woman’s journey toward health and wellness. Empower with education and training programs. Inspire with communities, events and races. Enable through programs and partnerships. Run Like a Mother® Isn’t Just a Race, It’s Our Way of Life. Contact us at info@runlikeamotherrace.com Click Here to Run with Team Niki G

July 4th Music City 5K/10K Run Walk

Women’s Half Marathon

Sept. 22, 2012

Join Women’s Half Marathon Official Coach, Niki G, in training for the Women’s Half in Nashville! Training will begin around July 4th weekend. Look for more information on how to register for our team with special discount!

CLICK HERE TO VIEW TEAM NIKI G LATEST PICTURES> 

 Team Niki G race group is always free to our members!

Niki G’s Fitness charity Group, Niki Angels, is encouraging members at Boot Camp  to do a little spring cleaning and to “Eat Clean” by clearing out all the canned, boxed, packaged products out of their pantries and donating  it all to families who are struggling just to put food on their tables. All items will be donated to second Harvest Food Bank of Middle TN which reports that one in six Tennesseans struggle with hunger. 

Healthy suggestions are cans of tuna in water, beans, peanut butter, and canned vegetables, but any boxed or packaged food from your pantry will be accepted. Donations can be brought to any Niki G Location shortly before or after any of our classes or during our April Boot Camp Kick-off at Lenox Village March 31st from 9:30am-11:30. See our classes schedule by location for more details.

Our Second Harvest Boxes are Filling up Fast at Lenox Village!

Get the Facts

Hunger lives here.  In many ways, America is the land of plenty. But for 1 in 6 Americans, hunger is a reality.  Many people believe that the problems associated with hunger are confined to small pockets of society, certain areas of the country, or certain neighborhoods, but the reality is much different. These are often hard-working adults, children and seniors who simply cannot make ends meet and are forced to go without food for several meals, or even days.

• 1 in 6 adults and 1 in 4 children are at risk of hunger in Tennessee.

• 213,200 different people receive emergency food assistance annually in our 46 county service area – representing a 33% increase since the Hunger in America Report 2005

• 21,100 different people receive emergency food assistance in any given week in our 46 county service area – representing a 50% increase since Hunger in American Report 2005

• 31% of clients served are children under 18 years old

• 10% of clients served are children age 0 to 5 years

• 6% of clients served are elderly

• 19% of clients served are homeless

• 58% of clients served are non-Hispanic white

• 34% of clients served are African American

• 7% of clients served are Hispanic

• 28% of client households served include at least one employed adult

• 33% of clients report having at least one household member in poor health

• 75% of clients have incomes below the federal poverty level during the previous month

Betina (right) with Melinda at the Niki G Games

Name: BETINA (BETTY) DIDOMENICO

Occupation: GRAPHIC DESIGNER

Age: 39 (AND HOLDING ON FOR DEAR LIFE!)

Number of children and ages: 1 GIRL, AGE 6 (ANGELINA)

Marital status: MARRIED

Which locations and primary time do you attend?:

LENOX VILLAGE (MOSTLY THE 5:15 AM CLASSES)

Why did you pick Niki G’s Fitness Classes as your workout?

I PICKED NIKI G BECAUSE I BELIEVE IT IS THE CLOSEST WAY TO HAVE A PERSONAL TRAINER WITHOUT THE HEFTY PRICE. I ALSO LOVE THE FACT THAT NO DAY IS THE SAME!!!

What was your health/wellness/fitness situation before coming to Niki G’s?

I HAVE ALWAYS BEEN A WORKOUT JUNKIE BUT AFTER GETTING MARRIED AND RELOCATING TO TN, I LOST MY DRIVE FOR EXERCISE. AFTER HAVING MY DAUGHTER I BECAME LESS CONSISTENT UNTIL I REACHED A POINT WHERE I WAS NOT EXERCISING AT ALL.

How has Niki G’s Fitness Boot Camp helped you the most?

NIKI G FITNESS HAS HELPED ME IN A NUMBER OF WAYS. 1.) IT HAS HELPED ME REMEMBER THAT GOOD “AFTER WORKOUT” FEELING THAT NOTHING BEATS! 2.) THE FACT THAT NO DAY IS THE SAME MOTIVATES ME TO KEEP GOING. 3.) THE MONTHS THAT I HAVE STAYED SUPER CONSISTENT I HAVE NOTICED TREMENDOUS PHYSICAL STRENGTH! AND 4.) MY MOOD IS BETTER AND STEADIER THROUGHOUT THE WEEK IF I KEEP UP THE ATTENDANCE (AND AS AN OLDER CHIC, WHO MAY BE ENTERING THE PERI-MENOPAUSAL YEARS – IT’S A GOOD THING FOR ALL THOSE AROUND ME!)

What are your current fitness goals?

MY CURRENT FITNESS GOALS ARE TO FIGHT OFF NEGATIVE FEELINGS, GAIN PHYSICAL STRENGTH, TONE UP, AND MAINTAIN AGILITY AS MUCH AS POSSIBLE!

What is your inspiration/motivation to get to class?

MY MOTIVATION FOR GETTING TO CLASS IS NOT LOSING THE STRENGTH & AGILITY I AM WORKING SO HARD TO GET BACK AND I WANT MY DAUGHTER TO KNOW HOW IMPORTANT EXERCISE IS.

What’s your favorite Boot Camp exercise, drill or class format?

WHAT KIND OF QUESTION IS THIS? THERE IS NO FAVORITE – IT ALL HURTS!! ALL KIDDING ASIDE, MY FAVORITE (ALTHOUGH I’VE GOTTEN WEAK OVER THE YEARS IN THIS AREA) IS LEG DAY. FAVORITE EXERCISES ARE ROMANIAN DEADLIFTS, REGULAR DEADLIFTS, LUNGES, TABLETOP LIFTS.

Describe Your Typical Weekly Workout Schedule:

I “TRY” TO GO 4 TIMES A WEEK, BUT USUALLY ENDS UP BEING 3.

What’s your favorite healthy snack?

MACINTOSH APPLES! YUMMMMM!

What’s your favorite treat food?

ICE CREAM OR CAKE OR COOKIES… YOU GET THE IDEA.

How do you find the time to exercise and keep it a priority?

MORNINGS USUALLY ARE THE BEST – SO GLAD YOU OFFER CLASSES AS EARLY AS 5. MOST PEOPLE THINK IT’S CRAZY TO EXERCISE AT THAT TIME – AND IT REALLY IS (ESPECIALLY IN THE WINTER), BUT YOU GET IT OUT OF THE WAY AND THE REST OF THE DAY IS WORK AND FAMILY. THE ONLY THING THAT HELPS ME KEEP EXERCISE A PRIORITY IS THAT I AM GETTING OLDER NOW AND IT’S VERY IMPORTANT FOR ME NOT TO LOSE MY AGILITY AND STRENGTH. I WISH PEOPLE WOULD REALIZE HOW IMPORTANT THIS IS, NOT ONLY AS A PHYSICAL ATTRIBUTE BUT MENTAL AS WELL.

What’s the most important piece of information you have learn from Niki G and/or your trainer?

“DON’T THINK ABOUT GOING TO CLASS. JUST GET UP AND GO.” – THANKS, WHITNEY!!

What is your favorite Instructor Quote during class (the funnier the better):

“WORK THROUGH THE BURN” – YOU MAY NOT THINK THIS IS FUNNY, BUT IT IS TO ME WHEN SHE’S NOT THE ONE FEELING IT! LOL

Teens:

Learn how to eat right and exercise to stay healthy and fit for life!

Parents:

Help your daughter live a confident, healthy and happy life with the tools they will learn at Niki G’s Teen Camp!

Niki G’s Teen FitCamp for Girls

Niki G’s Fitness is now offering a Fitness Boot Camp class specifically for teen girls! Teens will learn how to exercise properly on their own at home or at the gym and how to eat  to maintain a healthy weight and body composition!

There are far to many fad diets, misconceptions about food and dangerous eating habits that teen girls will be exposed to over their teenage years. So, let’s set the record straight and help your teen build a solid foundation early in life to know what to eat and how to exercise correctly and effectively!!

As the owner of Niki G’s Fitness and working primarily with women during my 15 year fitness career, I have seen the negative effects of bad eating habits and NO nutrition or exercise education and I want to help your teen now! I actually started my own fitness journal and taught myself through exercise videos, books and magazines as a young teen before becoming a Certified Personal Trainer after turning 18.  With the help of my friends and trainers at the gym I later went on to compete in two Bodybuilding contests at age 17 and 18 years old. I was training members at my local gym before I even graduated high school! I learned so much through fitness beyond just getting fit. It really is a lifestyle and can set your teen up for for a winning attitude that will help her excel through life!

I am so excited to announce that our first ever teen camp will be held during Spring Break,  Mon-Fri. from April 2nd-April 6th from 10:45-11:45pm

The cost for the one week , 6 session camp is $99

Teens will learn:

• Proper Exercise Form and technique
• Effective yet basic routines they can do anywhere to stay in shape
• To challenge themselves physically and not give up
• What popular “diet foods” don’t actually work and how they could be  harming their health
• Foods to avoid and foods to stock up on
• Healthy and realistic meal plans

Teens will also gain self-confidence, a more positive outlook and the tools necessary to maintain a healthy lifestyle.

Space is Limited! Only 15 spots available.

 Register Your Teen Now!>

Ages 13-18. Parents must sign waiver and teens must sign participation agreement.

FAQ’s

What will my teen do during class?

Class is very similar to our women’s boot camp program but adjusted in intensity level for the girls. They will start with a complete warm-up and short walk or run. Next they will work on cardio drills, body-weight or light resistance exercises, floor work for core and a complete cool down with basic, fitness-based Yoga. The par of the class is reserved for nutrition education.

Who is Teen Fit Camp for?

ALL teen girls of any fitness level who wants to learn more about exercise and nutrition.

Who teaches the camp?

Owner, Personal Trainer and Boot Camp Instructor and YogaFit Instructor Niki will teach the class. A former teen bodybuilder, swimsuit model and now mother of 2 girls Niki is experienced in helping women of all ages get fit and healthier!

Where is the camp held?

The Spring break camp will be held at our Cool Springs Studios located behind Costco at 95 Seaboard Ln. Brentwood 37027. More camps will be held during the summer with additional locations.

What does my teen need to bring?

Her first class she will need to bring her signed waiver (by a parent) and her participation agreement. Each day  she should wear comfortable clothes, a good pair of running shoes and a bring a bottle of water. All equipment will be provided.

Will you be yelling at my teen?

Absolutely not. We will NEVER intentionally hurt, embarrass,  or belittle your teen. Our environment is actually quite the opposite as our goals are to motivate, encourage and build up your teen.  We want to them know they are stronger than they think they are both physically and mentally!

 Register Your Teen Now!>

]]> http://nikigsbootcamp.com/2012/03/05/niki-gs-teen-fitness-boot-camp-for-girls/feed/ 0 http://nikigsbootcamp.com/2012/02/12/kayla-niki-gs-boot-camp-member-profile/ http://nikigsbootcamp.com/2012/02/12/kayla-niki-gs-boot-camp-member-profile/#comments Sun, 12 Feb 2012 16:21:59 +0000 nikigsbootcamp http://nikigsbootcamp.com/?p=742

Kayla Winter 2012

Kayla Spring 2011

Name:  Kayla Payne

Occupation: Research Coordinator at Vanderbilt

Marital Status: Single

Which locations and primary time do you attend?  Lenox Village 6:00 pm

Why did you pick Niki G’s Fitness Classes as your workout? 

A friend of mine, Ashley Saggio,  asked me to join Niki G’s with her.  Without hesitation, I immediately said yes; that was, until I watched the videos on Facebook and became intimidated.  I even practiced the weekend before with my sister and brother in law, who are in the police force. They showed me how do a push-up correctly and I was not successful! I was completely out of shape and had not exercised consistently in 6 years.   On May 31, 2011, I attended my first Niki G’s class, at 5:15 AM.  It has forever changed my perspective on exercise and initiated my journey of my weight loss.

What was your health/wellness/fitness situation before coming to Niki G’s?

I have struggled with my weight my entire life. Since I was a child, I have always been a larger girl; in reality, I have always been larger than my family and friends. In college, I decided to do the Atkins diet and lost 60 lbs and kept it off for a year or so. I have done every diet known to man. Growing up, I can remember my mom always trying to help me with my weight problems, even visiting a “diet doctor”. I have had my successes but obviously none have been a lifestyle change or I would not be where I am today. I am more than ready to take on the challenge of having a healthier lifestyle the healthy way.

What would you say to someone who is thinking about quitting or giving up on their exercise program?

I would remind them how good they feel after the workout; remind them of the results and of my motto…No Payne, No Gain!  Also, I would encourage them to never give up because change is possible.

Why is Niki G’s Boot Camp the best choice for you? Whitney challenges me the way I need to be challenged and truly believes in me!  Without her I would not be completing my 8^th month of boot camp.

What is your inspiration/motivation to get to class?

The first few months, it was my friend Lindsey.  She would be in my driveway at 5:00am to pick me up, no excuse for me to not get up!  If it weren’t for her pushing me I would have stopped after the first month then somehow I became slightly addicted!  Now it is the RESULTS. I measure myself at the beginning of each month and have not been let down yet!  I’ll be the first to admit that Niki G’s has not be easy ; however, it’s the continuous support from family and friends, dedication, my trainer Whitney, and results that have inspired me to sign up each month.

What’s your favorite Niki G Workout/Exercises/Class Format?

Partner week, especially when I am paired with Whitney.  It keeps me accountable!

What’s your favorite healthy snack? Cocoa almonds or Sliced peppers with hummus.

What’s your favorite treat food? Mojito and pizza

How do you find the time to exercise and keep it a priority?

I schedule my classes in advance and make it a priority to be there.  Also, I keep seeing results from month to month which is a huge motivator and I feel so good!

What’s the most important piece of information you have learn from Niki G and/or your.

That I can push myself more than I ever thought I could.

My favorite quote from Whitney:

What doesn’t kill you, makes you stronger! And I can I can!