Nik Toth’s Top Health and Fitness Tips

Bondi nutritionist, personal trainer and wellness coach Nik Toth, otherwise known as the Lean Body Coach, shares her top health and fitness tips with Bondi Beauty.

It’s all about a healthy mindset for the Bondi-based Lean Body Coach, Nik Toth. Originating from Hungary, you’d be forgiven for thinking that the 35-year-old personal trainer, nutritionist and wellness coach has always lived a healthy lifestyle.

But in her mid-20s, the fitness guru lived a very different lifestyle.

“I was living quite a toxic lifestyle, working in hospitality late nights, and around a lot of drinking and take-out food,” she told Bondi Beauty.

“Slowly but surely, my body started to break down. My digestion was suffering to the point where I was constantly bloated, really unwell, and I was intolerant to pretty much over 100 common foods.”

For Nik, it reached breaking point as her body and mind started to suffer. “I started to struggle with depression and body dysmorphia, and it came to the point where I couldn’t take it anymore.”

Nik sought help from a nutritionist, where she learnt the power of eating organic, healthy foods. After sticking to this for 10 weeks, her body and mind completely transformed.

“After seeing the benefits of eating well, that’s when I realized that it’s actually so easy, but I was so lost because I didn’t know where to start,” she said.

“I went on a mission to empower women and show them the right way.”

Nik Toth in bikini posing in front of Bondi Icebergs
Nik spends her time between Bondi and Bali, living a healthy lifestyle wherever she goes.

Nik begun her journey to helping others lead a healthy lifestyle by studying nutritional medicine, fitness, yoga and mindset coaching. What resulted was the creation of the Lean Body Coaching programmes, where Nik has helped over 6000 women lose weight and live a healthy lifestyle.

“Most women on my 12 week coaching programme lose between 8-14 kilograms, but it’s not just about weight loss or a quick shred.”

Nik adamantly stresses that in order to lose weight, and keep it off, it’s the mindset that has to undergo the biggest transformation.

“A lot of people go on these [other] fitness challenges or programmes and they do okay, but as soon as they come off it, they go back to their old habits, and they put the weight back on.”

“The reason behind this is that their mindset hasn’t changed, because the subconscious mind is not aligned with the conscious mind, and that underlying issues such as emotional eating doesn’t get resolved.”

Embarking on a health and fitness journey shouldn’t be about quick fixes, diet fads or shreds, Nik urges, but rather it should be a holistic lifestyle change. Incorporating healthy habits into everyday activities, as well as learning how to nourish not only the body, but also the soul, is key.

Want to make a change towards a more centred, healthier being? Nik shared her top health and fitness tips for a holistic lifestyle with Bondi Beauty, and here’s what she had to say.

1. Focus on Nutrition

When it comes to food versus fitness, Nik says that beside mindset being the overall determinant, food should first and foremost be the priority.

Blonde woman with wavy hair smiling with food in cafe.
“Food is 80% of the battle” Credit: @leanbodycoach

“Focus first on nutrition and getting that on point. When nutrition is in check, working out doesn’t have to be a chore, because any exercise you enjoy will be beneficial, as long as it’s supported by a healthy diet,” says Nik.

This means eating a diet balanced in carbohydrates, fats and protein, making sure that processed foods are replaced wherever possible by wholefoods.

2. Avoid Snacking

Nik stresses the importance of not reaching for those additional snacks when craving hits.

“I like to have three, large main meals a day, because I find it is much better than having six small meals and snacking, as some other programmes advise.

“When we are in a constant state of digestion, it’s not good for our bodies because we can’t do other things, like burn fat or repair,” she says.

Instead, fill up on three well-balanced meals throughout the day for the best results.

Hungry between meals? Often when we think we are hungry, it’s because the body is dehydrated, says Sipping on warm lemon water or tea may help to alleviate this, hydrating the body when it needs it, instead of reaching for snacks.

3. Start the day with warm lemon water

Living a healthy lifestyle is all about little changes that can be made to your current routine to promote better living.

Nik recommends starting every day with a glass of warm lemon water, in order to kickstart digestion with a small natural detox.

“If you imagine the digestive system is like a big pipe, and there’s all these fats and toxins remaining in there. Starting the day with warm lemon water helps to open things up, get the bowels moving sooner, and detoxify the body.”

Click here to read why you should start your day with hot water.

4. Incidental exercise

“I try to get in at least 10,000 steps a day to get my body moving. I make sure this outside in nature, because being outside as a whole range of benefits for both body and mind,” Nik says.

Incidental exercise is exercise and activity that is accumulated throughout the day, usually dependent on lifestyle choices.

Woman in black exercise gear and sunglasses in nature.
Incidental exercise can be an easy way to begin to change your body. Credit: @leanbodycoach

“I would say that incidental exercise is almost, if not more important, than going to the gym. For some people who sit down for 8 or 10 hours a day, that much sedentary activity is not going to be offset by going to a 30-minute spin or pump class,” Nik told Bondi Beauty.

To maximise incidental exercise, walk instead of taking public transport, take an active lunchbreak by eating and walking outside, or start the day off with a yoga or stretching session.

5. Ditch the cardio and pick up the weights

Woman lifting weights at gym.
Nik Toth loves the benefits of resistance training Credit: @theleanbodycoach

Nik’s killer physique is a combination of a healthy lifestyle, yoga, as well as resistance training, otherwise known as weights.

“I dislike when I see women on cardio machines, over-working themselves for 45 minutes or more just to burn calories,” Nik says.

“This places pressure on our joints, which can cause inflammation, and it can also raise the cortisone levels, which is a stress hormone.”

Instead, Nik encourages her clients to take up resistance training, because it “increases the metabolism and the calorie burns for 24-48 hours after the training, compared to cardio which just burns calories on the spot.”

Further, resistance training helps to build lean muscle, get more toned and have more muscle definition. Not sure where to start? Click here for the ultimate guide to picking up the weights. 

Click here to read more about Nik Toth’s Lean Body Program, or follow her on instagram here.

Zoe Bradbury

Zoe is a self-confessed health and fitness fanatic. She loves working out and being active, almost as much as she loves going out for brunch and eating avo toast. If she’s not in the gym, you’ll usually find her online shopping, buying something she definitely does not need, or updating her Pinterest board with travel and adventure ideas for the future. Her other loves include dark chocolate, coffee and cats, all enjoyed while watching bad (or really good?) reality TV

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