G-8 Fitness By Nico Abaya

See what they’re saying about us out on yelp!

https://yelp.to/AC6t9Uy2scb

G-8 Fitness by Nico Abaya Specialties: Founded by Nico Abaya in 2012, G-8 Fitness has helped nearly a thousand men and women better themselves by achieving their goals of fat loss, building muscle, and improving their overall health and wellness through our…

Start 2019 off right with and join the first G-8 Fitness 12 Week Transformation Challenge!

$100 to enter for a chance to win amazing prizes!

Grand Prize: The winner AND a friend will join Nico and Delilah for a 3 day vacation at an all inclusive resort in Cabo San Lucas, Mexico! (Or $1000 Cash)

Runner up: $500 Cash

2nd Runner up: 8 Week Fitness Program Follow the link for more details!!

2019 12 Week Transformation Challenge $100 covers your entry fee for the challenge. The challenge will begin January 7th and end March 31st. Grand Prize: Join Nico and Delilah on a 3 Night, All inclusive Vacation in Cabo San Lucas, Mexico! Show off that new 2019 body poolside or on the beach! The prize includes the hotel accommodations....

I hope you all had a strong month! Today is the last day to get the G-8 Ribbon apparel! Get it while you can!

6️⃣ Non-Scale Victories🎉 TAG A FRIEND THATS LOSING FAT!!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Every morning, when we step on the scale, there are two possible outcomes. 📈Weight could be up. 📉Weight could be down. For those emotionally attached to seeing the number drop.. y’all are leaving your happiness to a flip of a coin! 😫 Detach yourself from it. Free yourself from it and use these 6 non scale victories as reminders that YOU ARE PROGRESSING. 🙏🏾
⠀⠀⠀⠀⠀⠀⠀⠀⠀
📷 Progress Pictures- There is nothing like looking at a transformation picture of yourself, and seeing change! 🤳🏽 I recommend taking them somewhere around 10-13 days apart. Many people like to say they use the mirror.. but we see ourselves everyday! Tracking and seeing the visual progression will keep you motivated and from stressing off the scale.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
💪🏾Stronger Lifts- PROGRESS shouldn’t be solely determined by how much you lose, what about how much you can lift?! Make sure to track your gym sessions! If you can lift more weight or do the same weight for more reps, YOU‘RE GETTING STRONGER!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
😏Getting Compliments- My clients will sometimes say, “Johnny from accounting said I was looking super fit today!” 😍 But then follow it up with “but I don’t know..” COME ON!!! You really think someone would go out of their way to make up a compliment to mess with you? 🤷🏽‍♂️ You take that compliment and eat it up! 🙋🏽‍♀️
⠀⠀⠀⠀⠀⠀⠀⠀⠀
📊Measurements- Tracking inches is a must! There are so many different factors as to why the scale can go up and down.. But if your waist is shrinking that means one thing- FAT LOSS.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
👚Clothes Fit- Anytime your pants start feeling loose, CELEBRATE! When your arm gains start filling in your sleeves 👕 CELEBRATE! You’ll ALWAYS feel better in your clothes as you decrease body fat.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🧠 Mindset- Anytime we catch ourselves making steps towards better mindset, we should celebrate! Whether it be stopping at one slice of 🍕 pizza, getting back on the grind right after a vacation, not beating yourself up for a slip up, or.. heck I don’t know.. maybe FINALLY looking at the scale objectively!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
For questions or coaching inquires, feel free to DM 📲 or email info@G8fitness.

Here’s a little for you guys for to aid in the turn up this weekend! 🎃 🔥
⠀⠀⠀⠀⠀⠀⠀⠀⠀
😈😇I’m a firm believer in balance! So, I will almost always encourage my clients to make sure to let loose from time to time. Trying to eliminate something completely, whether it be a certain food or alcohol, in hopes to drop fat is unnecessary! 🤷🏽‍♂️
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🙋🏽‍♂️Keep these points in mind:
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🥛It’ll be easier to track hard liquor, the less ingredients in a drink the more likely it’ll be an accurate read. 🍹
⠀⠀⠀⠀⠀⠀⠀⠀⠀
📲We log it as either fat or carb to act as a placeholder for calories. If you tracked your macros and logged alcohol without doing so you will end up going way over your calories, but your PFC macros will look on point. Alcohol has 7cal per gram which is unaccounted for on the nutrition labels. 📚
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you’ve lost some body fat already AND already cut back drinking on drinking, take it slow! You’ll get buzzed much quicker 😅
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Plan and log your drinks ahead of time, most people have trouble with Myfitnesspal while a little tipsy. And if needed, make sure to save room for drunk munchies 🍔 🍟 🌮
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I hope everyone has an amazing Halloween Weekend! 👹🤠 🎃
⠀⠀⠀⠀⠀⠀⠀⠀⠀
For questions or coaching inquires, feel free to DM 📲 or email [email protected] 📬

⏰Weighing in daily is something I require of my clients!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
TAG A FRIEND THAT HATES THE SCALE
📉I actually pulled these weights from an archived client. Imagine if Client X 😎 was following the plan but only weighed in the day of check ins.. he/she would then see 138, 138, 138, 138 week after week😫
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Imagine that stress!! What am i doing wrong!? 😰 “My body is stubborn! 💊What supplements can I add in!? Should I sauna?! Can I just do more cardio?!” The freak out would be real!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
LUCKILY , for the client, we track daily weight and were able to see that the weekly average was dropping each week. So motivation stayed high, adjustments were made when they needed to.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I hear it all the time.. people telling others to throw away the scale and to focus on the mirror.. 🤦🏽‍♂️lets make sure to stop telling this to the same people that would be too impatient to even be able to see that change in the mirror. Weight, when tracked and analyze properly, is an great indicator of progression.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🤔If you’re still confused as to why weight fluctuates day to day, go check some of my old posts.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
For questions or coaching inquires, feel free to DM 📲 or email [email protected] 📬

Facebook memories showed me this Gem from 7 years ago from after a 🥊 boxing match, Then years later after a physique competition. Thought I’d post this because I’m finally going up to Seattle this weekend to visit my mom!! ✈️
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I love this photo because as much as I like to think I’m self made 💰 , and do things all on my own, It reminds me that I owe so much of who I am to my mother. What may look like a “transformation” is more me growing up to be the man she raised 💎.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Mom, you taught me that if there’s a will there’s a way🙏🏾 Thank you for showing me so much support- no matter what the Venture. For showing me that Love is unconditional. And That no matter how hard things get, to appreciate life- because no one is promised tomorrow.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Love you mom, see you on Friday! 😘

This is One of the most frequently asked questions.🧐 HOW MANY MEALS SHOULD I EAT PER DAY?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔥TAG A FRIEND THAT NEEDS TO SEE THIS🔥
⠀⠀⠀⠀⠀⠀⠀⠀⠀
For general weight and fat loss, the question we SHOULD BE asking is how MUCH should I eat per day. In the scenario above, whether the meals (total 1800 cals) are eaten every 3 hours, spaced out as breakfast lunch and dinner, OR during a 6 hour eating window after 17 hour fast. The fat loss will be more or less the same. 🤷🏽‍♂️ The scenario above shows that a person could consume their food at different times depending on their schedule and see the same progress.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🤦🏽‍♂️NO eating more often won’t magically boost your metabolic rate, NO fasting for hours won’t help tap into 🔥fat cells quicker, and NO breakfast really aint the most 🍎important meal of the day..
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I was in a consult this afternoon and a potential client said, “I’m busy at work so it’s a hard to get meals in every 2-3 hours.” 😩 their last coach made them think this was a necessity.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Don’t over complicate things! 📖First figure out how many calories you need in order to be in a caloric deficit, 📝figure out how many meals works for your schedule, and plan your food accordingly.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
For questions or coaching inquires, feel free to DM 📲 or email [email protected] 📬

🙋🏽‍♀️LIKE AND COMMENT IF YOU’VE EVER FELT PERSONALLY VICTIMIZED BY THE SCALE!🙆🏽‍♀️🙅🏾‍♀️
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔥Oh MAN! I’ve NEVER been this excited to put up a post! 💯
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Remember! ALL of the daily weight fluctuation can be accounted for, but rarely is it actual increase in body fat!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🤬Don’t let the scale dictate your mood, if you do, you’ll start your day on the wrong side of the day 50% of the time. NO successful weight loss transformation was ever achieved by decreasing body weight EVERY SINGLE DAY. 🤷🏽‍♂️
⠀⠀⠀⠀⠀⠀⠀⠀⠀
😩I see it happen all the time clients lose motivation because they don’t see the scale dropping! 🤦🏽‍♂️ And they let that affect their adherence to the program, which then may actually slow or undo their progress. 📈📉
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🍟SODIUM, BLOOD, 💦WATER, GLYCOGEN, P*E, and S**T 💩 cause weight fluctuations. Disconnect your emotions from the scale, it’s an amazing tool to gauge progress. Weight yourself, track it, feel free to make an observation, and move on with your damn day! 💁🏽‍♀️
⠀⠀⠀⠀⠀⠀⠀⠀
For questions or coaching inquires, feel free to DM 📲 or email [email protected] 📬

I heard a quote this morning, “What would the person you want to be do today?” Monicas transformation proves that one must first become the person you want to be before you are the person you want to be. 🙏🏾
⠀⠀⠀⠀⠀⠀⠀⠀⠀
She was able to achieve this because she was crazy enough to think she could, was patient enough to see it through, and had an amazing supporting cast around her. 💑👫
⠀⠀⠀⠀⠀⠀⠀⠀⠀
We worked together years ago, pulled some weight off.. then again a few years later to diet down for a summer trip and after the vacation she actually put on a lot of it back. 😅🤷🏽‍♂️But got back to it when she was mentally ready, didn’t beat herself up over letting go, and got back to work.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
The previous two times we dieted were not nearly as successful! But it was to learn the process, to learn macros, to understand the sacrifices.. but it wasn’t the priority and she never thought she’d ever want to compete.. 🏅In Contest prep, like life, you get what you put in. I saw the struggle with 4am cardio sessions, the low energy at work, the arguments caused by Hangriness. She put everything she had into the process.. and this ☝🏽☝🏽was the outcome.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
THIS TIME AROUND Whether it was at job when her coworkers would potluck, at family parties when her family cooked her favorite dishes, or when she went on a vacation 3 weeks from the show and even her coach was cheating (hehe sorry Mon 😜), she made the decisions that got her to where she was.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Fastforward to today.. Monica gained weight post comp🙊, and we’ve been working at it consistently for a month or so.. and again she hasn’t complained, bi***ed, or asked to speed up the process or do double cardio! 📉 Slow and steady wins the race and its more about being consistent then being perfect.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I just wanted to repost this today to let you know that I respect the hell out of your grind and patience. I see your weigh ins, tracked macros, logged cardio and all! Don’t worry, we’ll be back on stage before you know it AND then maintain for your big day ❤️
⠀⠀⠀⠀⠀⠀⠀⠀⠀
For questions or inquires, feel free to DM 📲 or email [email protected] 📬

TGIMonday! I had a handful of clients cancel check ins last week and today I’ve already got a few messages that others aren’t feeling well! As catchy as it sounds, nobody should really be Team NO DAYS OFF 🤭 Here’s are my recommendations as to when 👹Beast mode should be kept on or turned off 😴. Tag a homie that WONT ever take a day off! 🤷🏽‍♂️
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🤧 Common Cold- YES- Very light activity, Continue the light workouts unless you find the cold getting worse. With light colds, I personally drink extra fluids with Vitamin C and train at a low enough intensity so you don’t breath heavy.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
💪🏾Sore Muscles- YES- You’ll be sore from lifting. DOMS- or delayed onset muscle soreness- explains why you’re sore days after your lifting session. It’s okay to have tender muscles, but be careful with sharp pains or bruising.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
😷Cough- YES- With a light cough, you are able to train at lower intensities. Light cardio and light lifts. Make sure to cover your mouth and sanitize all equipment after use. If you notice the cough getting worse and/or have phlegm don’t go to the gym.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🤮 Vomiting, Nausea, Diarrhea.- NO- You don’t want to be anywhere near the gym when in this state. Dehydration is one of the worst things for progression. Get hydrated and rest up so you can get back to it!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🤒 Fever- NO Rest up! Training can cause your temperature to rise, making the situation worse. Especially since you could be coming down with something contagious, Don’t get back in the gym until the fever is gone.

🚨Flash SALE 🚨NOW Through Friday! Sign up by this weekend to get started at DISCOUNTED rate of nearly 30%! 💸
⠀⠀⠀⠀⠀⠀⠀⠀⠀
We all know this time of year means Holiday parties, events, food, drinks and weight gain! 🤰🏽 Most people spiral out of control these last few months! But you’re not “most people!” Let’s work together to tackle your fitness goals and close out 2018 strong!🔥
⠀⠀⠀⠀⠀⠀⠀⠀⠀
📥Email [email protected] or 📲Direct Message me for details on how to get started on the G8Fitness End of Year 3 Month program!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
For a chance to win a free program visit my instagram

https://instagram.com/p/BoNrT6tgIhf/

I’m a firm believer in balance! I’ll never forget this, I was on prep for a show and wanted to go on a vacation, I told my coach that I wanted to “be a competitor but also enjoy life.” His response was simple. “Not possible.”😕
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Since then I’ve been on so many trips, outings and vacations and have competed in 10 shows. I’ve never won a show, s**t.. 😅I didn’t place in a majority of them, BUT I’m a competitor that also enjoys traveling, dinner date nights, and all inclusive style resort vacations. So maybe it was possible 🙏🏾 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
My goal as a fitness coach is to teach everyday people effective and sustainable methods. If I could compete multiple times per year and enjoy my trips, so could you! 😎 it’s okay to take a little break from rigid routines to live life every now and then. Here’s a list of some vacation dos and don’ts from ⠀⠀⠀⠀⠀⠀⠀⠀⠀
🌏Do: Explore, Don’t: machine cardio 🔥

You’re in a new place! Whether it be a beach vacation or an urban city you’re visiting for the first time. Walk, explore and adventure and find ways to stay active! steps if you have to, but DONT Do cardio on a machine- you can do that at home! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
💪🏾Do: workout if convenient Don’t: let it disrupt plans🤷🏽‍♂️ Workout if there is a gym conveniently located and utilize what’s available! I usually recommend Full body routines but keep it short and sweet. DONT Go too far out of your way or let workouts disrupt your plans, trust me your gains aren’t going to magically disappear after a week without training. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
🍹Do: taste and experience Don’t: overindulge 🍪

Taste the cuisine, experience their culture, drink their alcohol!! DONT eat til you’re sick and don’t use this time to go on a free for all on foods that are available at home! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
💦Do: Drink Water! Don’t: Stress About weight Gain😰

Drink plenty of water to help offset the bloating and to regulate your appetite. DONT Worry about your weight gain when you get home. It’ll come off!

1️⃣0️⃣ REASONS WHY THE SCALE WENT UP 📈📉

😠You didn’t gain fat overnight!

(Tag a friend that’s always trippin off the scale)

😴 🛏 Sleep Less?
Sleep and weight are very closely related. Without ample sleep, you won’t have time to expel as much. Lack of sleep also can cause water retention. On the flip side, you’ll notice your weight drop when you sleep more.
�🍌 🍞 Eat more Carbs?
When you eat carbs, they’re stored as glycogen inside the muscle. Higher carb intake means more glycogen and water inside the muscles means you should expect them to be heavier.

🍔🥤 Higher Sodium?
Sodium is notorious for weight gain! This shouldn’t be confused with fat gain. Packaged foods or eating at restaurants will often have drastically more sodium, which will cause water retention.

😰Stressed about something?
Stress can be caused by a number of things: work, relationship problems, financial issues, excessive exercise, AND large caloric deficits. Stress causes the secretion of cortisol, the stress hormone, that causes water retention.

💩 Backed up and need to go #2?
This one should be self-explanatory. Think about all the food you eat in a day, heck some of you probably weigh it out. If you haven’t gone #2 in a couple days, where do you think it is!? Don’t let irregular bowel movements mess with your head.

💪🏾🏋🏽‍♀️ Heavy lifting session?
I’m sure many of you are familiar with “the pump.” You feel the blood rushing into the muscle your working and For days they can be tender or swollen. It’s normal for blood volume to increase after heavy lifting days like back or legs. This phenomenon also explains why sometimes we are lighter after rest days as the swelling subsides.

🍸 💦 Change your water intake?
Water intake can work both ways for you. Drinking more than the day before will cause an extra flushing and help bring the scale down. Other times, if your water intake is lower and you drink slightly more, it’s possible your body retains it. Either way... it’s just water 🤷🏽‍♂️

😷💊 Are you sick/ taking medication?
If you’re sick and taking meds, you’ve gotta expect some water retention or bloating. If you’re sick enough and cannot train AND your drinking soups and eating saltine crackers.. well, you shouldn’t be tripping off weight anyways! Get well!

💌🛑That time of the month?
This last one is for the ladies! Mother Nature, once a month.. expect it! familiarize yourself with your schedule, so that you don’t find yourself stressing about a scale that’s stuck! Note- if you’re noticeably bloated and retaining water AND you’re still the same weight. Then expect a nice drop (and a new low) when the bloat is gone!

Coincidentally, the day before yesterday, .collinsss asked me HOW I got into coaching. On this morning’s walk, I was listening to an audiobook by and It reminded me of WHY started. 🤔

I loved that one could completely transform through fitness- both physically and spiritually. 🐛 🦋

As my journey progressed, Confidence exuded through my proud physique not because I felt I was better than anyone else🙌🏽, but because every single day, I was becoming a better version of myself.

The initial commitment required a strong belief in self and I vividly remember saying, 👊 “I’ve tried a few times, but THIS time WILL be different.”

💪🏾The feeling of lifting heavier weight for the first time and thinking 😳, “I’m stronger than I thought I was.” Then became self talk like, “You’re strong and there’s nothing you can’t handle.”

I started Coaching because
😉I liked the way I looked but ❤️ LOVED the way I felt about myself And I truly believed it was something everyone deserved to experience. ✨ It’s been an pleasure to watch Sydney grow from a self conscious, timid girl into a strong, confident young woman over the last couple years! THANK YOU 🙏🏾 for letting me be apart of your journey!



.collinsss with
・・・
Its taken me a looong time to overcome many mental battles. But at the end of the day its always nice to remember where you came from and pat yourself on the back sometimes❤️ Results dont happen without work🙌🏼 BIG THANK YOU to for helping me achieve things i didn’t even know were possible!

G-8 Fitness Apparel is now live!

https://g8fitnessapparel.com/

G-8Fitness

So powerful! Take 10 minutes and just listen, then Comment your favorite line below!

RETRAIN YOUR MIND - NEW Motivational Video (very powerful) The moment you have an instinct to act on a goal, apply the 5 second rule. Get THE 5 SECOND RULE book here: http://amzn.to/2q23qor ►Motivational Alarm Clocks...

Transformation Tuesday 😈 From start of prep to finish! So proud of all of you ❤️ you’ll be surprised how many people you’ve inspired on your journey 🙏🏽🏆 If you have questions regarding weight loss, dieting, or contest prep please send us a private message or email at [email protected]

A few years ago I thought I had to choose between being a good coach and a good friend. Since then, I’ve learned that part of being a good coach is also being a good friend. 🙏🏽 you’re almost there !!! 4 more weeks! And huge shoutout to for the pic!

2018 is right around the corner! Let’s make this the year you accomplish your fitness goals! Now offering a 3 month jumpstart program to get you started on the right foot!

Message me for details!

It’s Black Friday! Always the biggest sale of the year! I’ll be offering 30% new programs now through Monday! Message me for details!

🏆I often tell people "when you see competitors walk that stage, you don't know their journey or what they went through to get up there." Luckily for me I had the honor of working with and did know a little about what she went through. When she came to me a year ago she had already lost nearly 100 Lbs on her own. In her mid 20's she found herself nearing the 300Lb mark and all the negative health affects that comes with it. Fast forward 10 years and after a major surgery she's begins prep for her first figure competition while working overnight shifts as a nurse.. life also didn't slow down for her just because she wanted to compete. A few times Fareeda came into with bad news and my heart just sank for her, but pulling out of the comp never crossed her mind. On top of all that, not only did her Makeup artist sleep in the day of the comp, but it was ONE day out and my dumb ass didn't realize she was posing in a bikini suit.. not one for figure- thank you for saving my butt with that ❤️ and .mike thank you two so much for taking care of her, she was raving about how great her tan felt and looked and we can all tell she learned to pose from the best 🙌🏽 Her placing was unimportant to me. I knew I had coached a champion When I saw how many people were screaming her name in the crowd and going wild for her outside the venue. That many people wouldn't just come out for anybody! Who needs plastic trophies when you've got s heart of gold?! Your journey has inspired and touched so many, thank you for being you 🏆

The second I got off the plane after a weekend of partying I was so damn ready to get prep underway. It's been a solid 11 weeks, next week I'll be in vegas competing in the Flex Model Search and a month after that the NPC San Francisco Championships. For the last month I've been under the watchful eye of 3x Mr. Olympia in hopes to bring a crazy physique to the stage in October 🏆 The grind has been real.