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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 Doctor to begin an exercise program and don’t know how to start?

  • 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

Email: nmiller69@comcast.net

Location: 7212 Duryea Drive, Colorado Springs, CO 80923

 

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The importance of your TVA

Uh, what’s my TVA?

TVA stands for transverse abdominus, one of your deepest abdominal muscles.

Okay. What does it do?

Considered part of you core, this muscle (along with fascia) works as a corset to aid in spinal stabilization.

Why should I care about this muscle any more than the others?

A strong and functional TVA helps the other muscles in the body activate (think nervous system sending the information where it needs to go) and work efficiently (think force production sent to the muscular extremities instead of your bones and joints). It is your foundation for every movement. You can only be as strong and functional as your foundation.

I perform abdominal work all the time, I’m sure I engage it regularly.

Not so fast. Learning how to engage and cue in to your TVA takes practice. This 7-minute video from Beverly Hosford might help. I attended one of Beverly’s anatomy workshops this past summer at the IDEA Fitness Conference. Her video can help you 1) understand how the transverse abdominis works 2) locate the muscle in the body and 3) learn to engage it.

Alright, alright. I get it. What specific exercises can I add to my list?

First and foremost, you must be able to cue in to you TVA before the exercises are effective. The drawing-in maneuver or vacuum exercise (shown in this video) are excellent. Be aware of these techniques when you perform your traditional abdominal exercises to get more bang for your buck!

“Twelve in 12″ Hiking Challenge

After the past few weeks of gloomy weather, it’s a joy to see the sun and know that summer is offically here. Why not enjoy Colorado’s scenic outdoors this season by hiking a few of our local trails! Do you think you could hike one trail per week? If so, you may have fun participating in the:

“Twelve in 12″ Hiking Challenge

What does this challenge involve?

Simply hike each of the trails (found here: Twelvein12Challenge) within 12 weeks (Summer months – June 1 to August 31*)  while exploring different areas of the Pikes Peak region. Document your hike by taking a selfie on the trail. Post your photo to the Facebook group page titled “Twelve in 12” (more info below).

The trails are within the Pikes Peak region and range from easy to moderate in difficulty. The distance varies. Some trails offer more than one route – you choose!

How do I participate?

1) Tell me you are accepting the challenge by leaving a reply/comment in the box below. For example, “I, Nicole Miller, accept the Twelve in 12 challenge.”

2) Access Facebook.com and search for the private group “Twelve in 12“.  Ask to join this group; this is where you will post your photos.

What do I earn for participating?

Stronger legs, a more efficient cardiovascular system and bragging rights! Also, a chance to win a complimentary personal training session. For every trail you complete you earn one entry into the drawing.**

Any rules?

You may hike more than one trail in any given day or week. Hiking the same trail more than once doesn’t mean additional entries. If you hike trails not listed (encouraged) you will receive a pat on the back instead of additional entries. Remember this challenge is merely to provide you with a reason to move your body and a way to interact through social media.

Thanks to my client and friend, Karen Garbee, for sharing this idea and allowing me to put my spin on it.

Are you in or are you out?

*the date range actually covers 13 weeks, but I thought the “Twelve in 12″ title had a better ring. **The drawing will take place the first week of September. Winner will be notified by email and on the group page. Winner has 6 months from that date to use complimentary session.

 

It’s all about the abs, ’bout the abs…

Over the years and throughout many health clubs, I’ve seen it all. Ab exercises that is. When it comes to exercises for your abdominals, you need to consider the mechanics of that region, muscle fiber recruitment and whether or not the risks of the movement outweigh the benefits. These are a few questions I’m asked regularly:

Is there a secret way to achieve a six-pack?
Can you work your upper and lower abs separately?
Can you work your abs everyday?
Can you lose body fat in your abdominal region by doing ab work?

These and other questions have been researched and answered by Dr. Len Kravitz, Ph.D. In order to give educated answers to questions regarding abdominal exercises, it’s his expertise that I rely on. Now, you too, can read through his resource manual and gain a better understanding of the abdominal region and exercises for it.

What caught your attention in Dr. Kravitz’s manual? Please share.

A healthy and active 365fitt experience!

In January a group of ladies from across the nation met for a week-long retreat on Captiva Island, Florida to experience 365fitt‘s annual healthy active living trip where I assisted as a trainer/coach. Pedometers were provided as an incentive to reach 10,000 steps per day. With access to paddle boarding and kayaking out the back door of our gorgeous estate, Sea Oats, and cycling and beach walking out the front, it was easy to do. In addition to our outdoor activities, we offered cardio and strength training classes (that I instructed) as well as yoga and pelvic-core classes. Our bellies were filled with easy-to-prepare nutritious dishes, our minds were freed of the stress of daily living and our bodies received regular doses of physical activity. For some it was a new experience and for others a way to recharge. Regardless, we embraced the sunshine and left with a warm glow on our skin and in our hearts. Does this experience sound like one you would enjoy? Ask me about next year’s trip!

Thanks to Jennifer Brill and Kathy Kent for sharing their photos.
Sea Oats Estate -- www.trainwithnicole.net

365fitt’s host site

365fitt - www.trainwithnicole.net

Happy to be healthy and fit!

Cardio drills  - www.trainwithnicole.net

Cardio drills!

Yoga at Sea Oats  - www.trainwithnicole.net

Outdoor yoga practice.

365fitt - www.trainwithnicole.net

Beach walking and sea shelling.

365fitt - www.trainwithnicole.net

Lunch is served by our chefs Jennifer and Corrie.

365fitt - www.trainwithnicole.net

Kayaking along the Roosevelt Channel.

Kayak and paddle boarding - www.trainwithnicole.net

Coach Deb teaching the necessary kayak and paddle boarding skills.

Jennifer Brill's Captiva sunset - www.trainwithnicole.net

Captiva sunset captured through the lens of Jennifer Brill.

Paddle boards - www.trainwithnicole.net

Our back yard playground at Sea Oats.

Sanibel/Captiva bike path - www.trainwithnicole.net

Bike path that runs from Sanibel to Captiva Island. Debra and Jennifer smile for the camera.

10-minute workout - www.trainwithnicole.net

10-minute workouts anyone?

Dolphins - www.trainwithnicole.net

My favorite part of the week was seeing these little guys in action!

Photo bomb - www.trainwithnicole.net

Coach Kathy photo bomb!

www.trainwithnicole.net

The Colorado crew: Nicole, Jennifer, Maryann and Donna.

Cabbage Key - www.trainwithnicole.net

Fresh seafood during a visit to Cabbage Key!

365fitt - www.trainwithnicole.net

Me with 365fitt owner/President and coach, Kathy Kent.

Cabbage Key cruise - www.trainwithnicole.net

After our cruise to Cabbage Key.

Mucky Duck - www.trainwithnicole.net

Sunset at the Mucky Duck. Captiva, FL.

365fitt - www.trainwithnicole.net

Glow sticks on the beach for our farewell party.

Shrimp boil  - www.trainwithnicole.net

Farewell feast. Shrimp boil on the beach.

 

Cardio workout #2 for your in-home training pleasure!

Once again I’m supplying you with a simple, 10-minute cardio workout along with a kickin’ playlist. It’s a great way to change up your exercise routine, prevent boredom and stay active! For additional cardio training (and calorie burn) complete cardio workout #1 and #2 back to back. 

 

At home 10-minute cardio workout #2 - ©TrainWithNicole.net

At home 10-minute cardio workout #2 – ©TrainWithNicole.net