Nikeetaptfitness

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Nikeetaptfitness

Fully qualified Level 3 Personal Trainer here to support your goals. Based in Basildon/Essex to train in private gym studio, mobile training or online.

Like here or follow on Instagram https://www.instagram.com/nikeetaptfitness - message for more info!

14/06/2023

🐔My fave fakeaway meal - Nandos!

We all know that a healthy lifestyle is about being physically active and eating well. For me, eating well isn’t about cutting out the foods I love and Nandos is definitely one of them.

So this week’s highlight is one of my absolute fave takeaway treats and here’s my clean, homemade fakeaway version - with 🍗grilled chicken, 🫛macho peas, 🍠sweet potato fries, 🍞garlic bread & 🧀halloumi cheese - all for under 800 cals total🧡

Give it a try and don’t forget the perinaise👌🏾

17/05/2023

🚀NEW partnership announcement…BuddyUp Bootcamp Essex pilot

Super excited to announce that I’ve been successful with a brand new idea in partnership with and , called BuddyUp Bootcamp.

❓What is it? Think bootcamps meet Zumba, as this turns traditional bootcamp workouts on its head - with a fitness class based all around YOU & YOUR FRIENDS! With spaces limited to 2️⃣0️⃣ people, participants will get:

👯‍♀️ Exercises that allow you to have fun and focus on doing so with others- and burn calories at the same time!
🎶 Playlists built for and by the class, so everyone has their fave tracks to motivate them
📚Guidance and advice on working your muscle groups, by me - a fully qualified PT & Fitness Instructor
🔥 Burning 300+ cals in just 45 mins
🆓 No cost thanks to Active Essex and their support!

Classes start from 3rd June and on Saturday mornings, so come and get active and try something new - either with friends, family or making new friends during our 4 weeks together.

Contact for more info and to sign up! I’m super excited for this one and huge thanks to my partners for bringing this vision to life. First stop, Basildon in Essex📍

13/04/2023

🏖️💪🏽 Throwback to training and drinking cocktails in Cape Verde!

Last week, I was enjoying a relaxing holiday in the incredible island of Sal in Cape Verde - for those who don’t know where it is, it’s a small island close to Africa with great weather all year round and the kindest people ever. Did you know, they apparently have almost no rain all year? ☔️❌

It was a week spent drinking lots of cocktails, enjoying the sun but also training - it doesn’t stop whilst I’m away! It was a good chance to adapt my programme and build in a slight deload week with less focus on progressive overload.

I was staying at a Riu resort and had a few different cardio / weights machines, focusing on a mix of upper and lower body. My advice to anyone who wants to keep training whilst on holiday is to:
☑️ Check the facilities before you go if possible (eg by looking at photos) so you can plan &
🧳 If in doubt, take some equipment with you eg resistance bands. I swear by them!

If you’re trying to get results or going away and want this plan built for you, DM me to learn more📨👀💪🏽

Thank you for looking after me during my stay and catering to my daily gym visits!

15/03/2023

🏃🏽‍♀️🎒My tips to start backpack/weighted running

Ever wondered how those people run with backpacks in tow? What’s the secret? The last few weeks have been great to progress my running as I focus on levelling up my weighted backpack running, to carrying 6KG across all weathers and increasing the distance. Biggest challenge was snow last week!

Whilst the first time will always feel a bit tough, here’s a few things I recommend to help and keep your time controlled too:

🎒BACKPACK: Invest in a good quality backpack, especially with sufficient padding on the back and adjustable straps on the top and bottom of the bag. Otherwise you’re risking back and spine pain from excess weight and posture problems
🛣️ DISTANCE: Focus on the distance first and not your time, it’s more important to get used to the weight and find your pace than going fast
🧣WARMTH: Wrap up warm depending on the weather but remember that your body gets hot, so don’t layer up too much as you’ll end up having to carry it during your run
▶️ And finally…START SMALL! Don’t try to take on too much weight or long distance if it’s new to you, as you can build this up over time.

Try these tips and see how you get on. If you’d like my recommendations on best equipment like running bag, shoes and layers to wear then DM me and I can share.

👟 Head to toe in of course!

09/02/2023

🍳Ever tried an egg white protein smoothie? Before and after with my reviews!

This week I tried an egg white protein smoothie for the first time, and was pleasantly surprised with how it tasted! I usually use either milk or water in my smoothies along with 🍌banana, 🫐frozen blueberries, 🍓frozen strawberries or raspberries,🥣porridge oats and 🍦greek yoghurt.

I swapped out for egg whites instead of milk, which gave me aroune 6 egg whites and high in protein without any fat as in dairy.

Swipe to see how it looked. It tasted really similar and the berries kept the sweet taste so would recommend.

🤔My review? Perfect alternative if you’re looking to increase protein intake or reduce overall fat in diet, without extra meals. Try it if you’re curious and let me know what you think⬇️

21/12/2022

⭐️Client Testimonial -

I love doing my PT work because it is so rewarding, which is why I do it on top of a full time job during the week. Hearing feedback like this from one of my clients Ammaarah this year is incredible to hear, I can’t wait to share her progress photos with you in a few weeks too💪🏽

Our sessions were held in my private gym studio with a mix of strength, endurance and resistance focused training. The results are here in black and white, losing an amazing 1.5 stone as her ultimate goal was to tone up after having a baby last year. So proud!

If you’d like a PT who prioritises you and your goals without a one size fits all approach then drop me a message for the last of my 2023 slots📨📆

08/11/2022

🚀MY WELLNESS JOURNAL PRODUCT LAUNCH

I am so excited to finally share this project with you all after working on it for months behind the scenes. Welcome to Your Wellness Journal, which looks to transform the way we think about fitness and track progress.

Taking a holistic approach to wellbeing, this journal includes:
🧡Weekly motivational quotes and positive affirmations picked by me
🧡Exercise log to track any activity, be that at home, in the gym or just a walk
🧡Nutritional Food Diary and focus to help you think about eating habits
🧡Tip of the week curated by me to help learn the foundations of fitness
🧡Gratitude and self reflection exercise each week to support a positive mindset

I’ve spent so much time thinking about how to help my clients transform their habits long term and this approach has been key, so I’m excited to share with you all. You’ll be able to buy via the link in my bio from Tues 08/11/22.

27/10/2022

🤿 My weekend spent snorkelling in the Med!

Who doesn’t love getting to see the wonderful world underwater? Me! This weekend I spent a weekend exploring the beautiful city of Rhodes in Southern Greece and one of the highlights was swimming / snorkelling in the sea. Definitely recommend a boat trip if you get a chance and get into the clear blue waters.

All those weekly swimming sessions come in handy when you’re on holiday too - I’m a sucker for an active trip like this🏖🌊🐠

12/10/2022

🥊 How my first session at Boxx London went

This week I got to try out a BoxxPump class at and can confirm I worked up a sweat 🥵

The class was split between bag work with standard boxing moves including cross, jab and hook variations followed by interval weight training circuits of 3 exercises for a minute each.

Loved the instructor’s playlist and the small studio made it feel like we were all in it together. Super easy to get to as well being just outside a tube station, thanks for having me Boxx! 💪🏽

05/10/2022

🍑 Why Wednesday is my fave day of the week!

Everyone has their preferred workout day of the week right? Mine is most definitely hump day because it’s the first of 2 days during the week that I train LEGS and lower body. That could be anything from a session focused on the quads and glutes or more hamstrings, I find myself most excited to start and stop when it’s over on these days 😅

I always add some cardio to the start of my sessions as a warm up, especially important when doing any weight training so your muscles have moved around a bit and had the all important synovial fluid (fluid in our bodies that helps the muscles to move, like greasing an engine) before you push yourself.

🤩 So there you have it, why I love Wednesdays. What’s your fave workout of the week?

03/08/2022

🛟🎗Swimming 10K+ in July for charity - how it went:

As some of you may know, I took part in Swim 5K in July challenge last month to support their fundraising initiative and continue their incredible cause. As someone who swims fairly often, I pushed myself to go for at least 10K and reached a total of 11.5K aka 1️⃣1️⃣, 5️⃣0️⃣0️⃣m!

I found it incredibly enjoyable but some days were a struggle to find any energy to swim or fit in around a busy schedule. I did however aim for 2-3 swims per week which worked out well and was realistic around my training programme🏊‍♀️

Great to see GOSH raising over £115K from this activity and pleased to play a very small part in it. Happy to have got over 🤚🏾✋🏾 10K, well done to everyone else who took part!

15/06/2022

💡NEW content alert: Fitness Myths and Mistakes Carousel -

Starting with the basics, we’re looking at the top 2 mistakes people make when trying to lose weight. Swipe through to see the biggest errors people make and the reasons you often may not see any results.

You’ll find carousel posts like this fortnight and workouts featured, stay tuned and let me know if you have questions or other fitness mistakes you want to know about 🙋🏽‍♀️⁉️

If you want some help to get started or a fitness plan that really DOES work, email me today📨

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