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Looking for a personal trainer?

  • Struggle to exercise regularly even though you love the benefits?

  • Don’t know where to begin?

  • Do you need guidance in reaching a goal(s)?

  • Have you been instructed by your physician to begin an exercise program and don’t know how to begin?

  • Are you looking to overhaul your lifestyle and become healthier physically, mentally and emotionally?

With my coaching, guidance, instruction, and motivation you can be empowered to create the change you desire. Training sessions are offered in-home, mine or yours.

Nicole Miller

Phone: 719.660.9277

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Motivated to change? 3 Steps To Healthy Habits

Do you find yourself struggling to maintain New Year’s resolutions? Sometimes trying to change too many things at once can set us up for failure. Whether you’re trying to exercise more, or eat less, you’re more likely to succeed at long-term lifestyle changes by focusing on one habit. How do you eat an elephant? One bite at a time! Choose one healthy habit per month (or longer if necessary), and master it before moving to another. Stay committed and before the end of the year you will have established healthy habits that will last a lifetime! This video from Modern Health Monk supports the idea of focusing on healthy habits, instead of caloric restrictions.

  1. Identify your current habits by completing the following the questionnaires: PhysicalActivity&Barriers and NutritionalQuestionnaire
  2. Create a list of healthy habits that you’d like to implement.
  3. From your list, choose one healthy habit and continue to work on this habit until it becomes easy to maintain. Then, add another.

 

Too fat to get fit? – A client’s perspective

“I can’t breathe, I topple when I try to balance, and I am not strong enough. If only I was lighter, thinner and stronger I could get fit like the other people at the gym. I am just too fat to get fit

My fitness classmate was expressing what I had felt just a few years ago. These destructive thoughts would justify the delay of starting a fitness journey. “Why start, it’s beyond me”.

We have all had similar thoughts at times. Even the fittest and healthiest of us have binged over the holidays and thought “I have already broken my diet, and had a few days of inactivity, I’ll start the healthy eating and exercise next week”.

An occasional splurge should never be a problem, we all need one, but it shouldn’t come at the cost of being able live the active life and have fun adventures without feeling drained.

Nothing prevents us from taking action than ourselves. Who wouldn’t want to be enjoying fun activities and adventures? Feeling healthier is a choice, nature doesn’t have to take its course.

It’s never too soon to begin the process.  The two things that hold most of us back most are the fear of change, and a tendency to focus on the pain instead of the gain.

In the past I felt caught in the “too fat to get fit” mentality, I justified a delay of action, and became inactive. Eventually I realized that change doesn’t just happen. It’s something you have to focus on.

How can we filter through the noise of commercial solutions?  We have all seen the miracle shakes, the latest fitness exercise equipment, apps, gadgetry and intimidating gyms full of people that look nothing like you. The fitness industry can be confusing, there are no shortage of gimmicks and exaggerated promises.

I was very overweight and unhealthy before I was lucky enough to find a great health professional that was able to clear through the fog of fitness technology, focus on the benefits of outdoor adventures and motivate a change that built from my starting point rather than the average, fitter, gym member.

Nicole was able to build a custom path to fun activities through fitness for me. She took a creative approach, focused on individual interests rather than the typical score sheet of reps from the gym. In the early days of the transformation Nicole would focus on finding the activity that would spark the interest to take the action to make change. For me, the activity that I found most pleasure in was hiking. The training activities focused around balance, strength and stamina that would support better hiking which would build confidence and drive continued fitness through increasingly challenging adventures.

With Nicole’s help I was able to gradually lose 100lb, and eventually conquer the Manitou Incline, then Pikes Peak, then a 100k bike rides and the Ascent. Next year I am signed up for my first ½ ironman.

I now know that you are never too fat to get fit, and it’s never too soon to start the transformation, at 53 I can attest to it never being too late. My advice is to find a health professional that has done it before, that makes fun adventures the goal and fitness the side benefit, and that can spark the motivation to conquer the fitness challenges.

-David Sweetman; Colorado Springs

 

© David Sweetman

David (before)

 

© David Sweetman

David (after)

 

10 steps to lower your cholesterol

When I discover information that I feel may benefit you, I’m eager to share. This month I discovered 10 simple steps to lower your cholesterol without prescription drugs. This information can be found in the book Cholesterol Down by Janet Bond Brill, Ph.D., R.D., LDN. If you are hoping to discover natural remedies that can lower your cholesterol, this book may prove beneficial.

These are the 10 steps discussed in the book:

  1. Walk 30 minutes every day (preferably at a fast pace).
  2. Eat 1 – 1-½ ounces of almonds or walnuts every day or 2-3 tablespoons for almond butter.
  3. Eat a half cup of some type of beans, peas, or lentils every day.
  4. Eat one apple every day.
  5. Eat 1-2 tablespoons of ground flaxseeds every day.
  6. Eat 3-10 grams psylliym (either 6-8 capsules or 1-2 tablespoons powder) per day.
  7. Eat 1 clove of fresh garlic and take 1 Kyolic garlic capsule per day.
  8. Eat 20-25 grams per day of soy protein; aim for at least two servings of soy products every day.
  9. Eat plant sterols/stanols. Consume 2-3 grams a day at two meals.
  10. Eat 1 cup of oatmeal or barley per day.
Cholesterol Down by Janet Bond Brill

Cholesterol Down by Janet Bond Brill

*Thank you to my client and friend, Maryann, for sharing this valuable resource.

 

 

 

 

 

 

 

 

Start training this week for a Thanksgiving day 5k

Ever consider running or walking a 5k event? Here’s your opportunity! Consider joining me in the 18th annual Thanksgiving Turkey Trot 5k at the Briargate YMCA. What a great way to burn calories before putting yourself into a food coma! As I browsed through my September issue of Better Homes and Gardens magazine I discovered an eight-week training plan (credit to Jenny Hadfield of CoachJenny.com) for a 5k–3.1 miles–that I thought was ideal. This training plan and the Briargate YMCA’s Turkey Trot go together like turkey and stuffing. Use the plan below to ensure that your body is prepared for the event. Before you know it you’ll cross the finish line saying, “Where’s my pumpkin pie?”

What do I need to do?

Make the commitment. Register for the Turkey Trot here. Out of town? Most cities offer a 5k run/walk on Thanksgiving morning. Check active.com for a race near by.

In addition to your regular physical activity, set aside one 30-minute workout every week — starting this week! Warm-up with an easy walk and lower leg stretches for 5 minutes. Follow the plan below for a duration of 20-minutes. Finish the workout with a 5-minute walk and/or stretch.

What’s the plan?

Weeks 1 & 2 (October 4-17) = Walk 2 minutes, run for 30 seconds

Week 3 (October 18-24) = Walk 2 minutes, run 90 seconds

Week 4 (October 25-31) = Walk 2 minutes, run 2 minutes

Week 5 (November 1-7) = Walk 2 minutes, run 3 minutes

Week 6 (November 8-14) = Walk 2 minutes, run 4 minutes

Week 7 (November 15-21) = Walk 1 minute, run 4 minutes

Week 8 (November 22-26) = RACE WEEK! Walk 1 minute, run 4 minutes. Do this on Sunday and Tuesday. Take Wednesday off and be prepared to run on Thursday, Thanksgiving day.

Questions? Just ask. Let me know when you’re registered and good luck!

 

 

40-minute Exercise Circuit

This month I’ve put together a great workout you can perform at home. Including the warm-up, it is approximately 40 minutes. You’ll need a space where you have room to move, the app Tabata Pro, access to the internet and a pair of dumbbells (somewhere between 5#-20#).

  • Set the app for 1 minute of work to 15 seconds of rest (this rest will give you enough time to transition to the next movement).
  • Complete this warm-up by following the video through two times.
  • Once your warm up is complete, press start on your app and begin with the first exercise.
  • Continue moving through each exercise until you’ve finished one circuit. Complete three circuits.

Questions regarding the exercises? Links for each one are provided. Review in advance to familiarize yourself with the movements.

ExerciseCircuit3

Exercise Circuit 3 (www.trainwithnicole.net)

Are you in good physical condition and able to participate in the exercises I shared? I hope so. If not, you probably shouldn’t try this circuit. When participating in any exercise or exercise program, there is the possibility of physical injury. For example, you could hit your knee on the coffee table or stub your toe on a dumbbell.  If you decide to try this exercise circuit or any other exercises on my site, you agree to do so at your own risk, are voluntarily participating in these movements, assume all risk of injury to yourself, and agree to release and discharge me (trainwithnicole.net) from any and all claims or causes of action, known or unknown, arising out of your negligence. With that being said, be safe and have fun.

Moving plank

Walking lunges with a twist (use a dumbbell instead of a medicine ball)

Tricep dips

Deadlift and row

Squat, curl, press

Side plank

Dumbbell high swing

Reverse curls for abs