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


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.


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


5 Tips For A Successful Walking Program

Walking is one of many physical activities that can help you become fit and healthy–and stay that way. The activity is low impact, enables you to explore your surroundings, requires no equipment and offers numerous health benefits. Regular walking can also help manage your weight, and as an added bonus, your next medical check up may show physiological changes as well! Is walking an activity that you currently or could potentially enjoy? Here are five tips for a successful program:

Set a weekly mileage or step goal. Write down your weekly goal and plan for it. What time will you walk? Where will you walk? What distance will you cover? Your mileage or steps should be a planned activity, not part of your every day movement. With a moderate walking pace you should be able to complete 4 miles* in 60-65 minutes. Over the course of seven days, you could easily accumulate a minimum of 20 miles. If your are new to walking, start with 1-2 miles a week. Add a ½ mile per week until you reach your weekly goal. Work to complete the distance first, then you can work to increase your speed, if you so desire. If using a pedometer to record steps, work to accumulate 8,000 steps (steps to miles chart) a day.

Walk at a moderate intensity. Using a scale of perceived exertion from 1 to 5 (1 is very easy, 5 is very hard) your walking should be at a level 3 or 4. A steady music tempo can help maintain intensity. If you enjoy listening to music while you walk, use your own music playlist and set a steady tempo (general range is between 120-140bpm). You can do this by using the Tempo Pro Magic app. Yet another app, RockMyRun–yes, you can use it to walk–changes the tempo of the music you’re listening to in order to match your pace. Explore other apps that offer similar features.

Monitor your progress. How far did you walk today? What was your pace? How did you feel after your walk? Journaling, whether in a notebook or online, works well along with a pedometer. Those who are tech savvy can use an app, such as MapMyWalk. Within this app you can monitor your pace, record your distance and join in group challenges. Friends and family members (that use this app) can connect with you. It’s a great source for motivation, encouragement and friendly competition.

Eliminate barriers. No sidewalks where you live? Is there rain in the forecast? No excuses. Plan accordingly. Use the stairs at your office building or any other public walking area. Here are local options:

Mountain Ridge Middle School and Jenkins Middle School have tracks open to the public.

• Chapel Hills Mall’s route is 1.41 miles. A great indoor alternative!

Create a support system. Join a walking group or recruit a walking buddy (or two!). Discover local MeetUp groups in your area like this local walking club.

Are you local and looking for a walking buddy? Reply below with your contact information & let’s see if we can connect you with someone!


*As an alternative, 4 miles could be accumulated over a 24-hour period.