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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

Email: nmiller69@comcast.net

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Live Now Nutrition! A Local Resource

As most of you know, my scope of practice as a personal trainer limits my nutritional and eating guidance. Though I’m able to provide exercise guidance and instruction, you may ultimately need more to reach your health and wellness goals. With that in mind, I’d like to share a resource for nutrition and eating therapy: Heather Henniger and Live Now Nutrition.

Heather and I have been friends for many years since first meeting at the YMCA.  As an eating and nutrition coach and practitioner, her approach is different from that of a dietician or nutritionist because it focuses on one’s relationship with food and the emotions involved. I asked Heather a few questions about her services to which she elaborated:

If one tends to eat out and/or buy prepared foods frequently, which service would benefit them the most and why?

One-on-one sessions would be most beneficial for those who are wanting to get healthier, lose weight, struggling with digestive issues, or binge eating/overeating and are eating out frequently or consuming mostly prepackaged food.  One-on-one sessions would allow us to explore your life and discover areas where we can begin to tweak your diet as well as your lifestyle. Just a few small changes can make a positive shift in one’s health and wellness and can help to transform one’s metabolism.

I see you offer kitchen cooking sessions, pantry makeovers and grocery shopping tours. What can one expect to learn from each of these?

Cooking Session: I love to cook nutritious food, but only if it tastes good, otherwise, what’s the point?  In my cooking sessions, you can expect to learn healthy cooking techniques that can help you transform your unhealthy or boring meals into nutritious and delicious delights. Depending on your needs, we can work on knife skills, explore kitchen equipment, and ways to prepare healthy meals and snacks easier and tastier than you may think possible.

Pantry Makeover: Good health starts in the kitchen. A Pantry Makeover is a great way to set yourself up for success. We will be cleansing your kitchen from ingredients that keep you stuck in addictive patterns and don’t serve to properly fuel your body. You will also receive a list of foods and spices that you need to have in your kitchen to support your health. Please note that if you have family members who are not on board with your desire to make healthy lifestyle changes that I will not throw out the foods they want to keep. Instead, we will find a way for them to not feel deprived of what they want while leaving you with a kitchen that supports the changes you’re ready to make in your health and life.

Grocery Shopping Tour: There is a common misperception that shopping at health food stores will significantly increase your grocery bill. In fact, depending on what you purchase, you might even save money. Regardless on where you choose to do your food shopping, there is a way to shop at the grocery store that will be easier on your wallet, and help you get healthier. I can help you discover foods you haven’t tried, how to purchase the freshest produce, as well as how to store and ideas to prepare them.

How is your style or approach different from that of a nutritionist or dietician?

Most dieticians and nutritionists focus solely on the foods you consume, calorie content, and macronutrient balance. While these are important components of health, they are only part of a healthy life. As a Certified Nutrition Therapy Practitioner, I look at foods and their nourishing properties. However, I also use my training as a Mind Body Eating Coach to work with the whole person: body, mind, spirit, emotion. Together we will examine your past as well as your current lifestyle to gain a better understanding of where you are in your health journey and why. From there we will work together to help you build the skills and confidence to overcome eating challenges, health challenges, and life challenges so that you can become your best self.

Do you create meal plans? Why or why not?

I don’t create meal plans for my clients. I have found that many people follow a meal plan for a time and then stop following it completely when life makes it difficult to follow that meal plan perfectly. I work with my clients to see that an “all or nothing approach” is not the way to lasting health. My clients learn to trust the wisdom of their bodies in deciding what to eat and make their food choices from a place of love and respect to their bodies.

What would your clients say has been their greatest discovery through working with you?

Most people put a lot of stress and energy into negative thoughts and worrying about food. I think the greatest discovery people have had, after working with me, has been the peace and confidence in their lives.

 

Need or want guidance in this area? I encourage you to reach out to Heather!

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Live Now Nutrition – Heather Henniger
Certified Mind Body Eating Coach and Certified Nutrition Therapy Practitioner

Phone: 719-308-1160
Email: info@livenownutrition.com
Location: 422 E. Vermijo, Ste. 216 Colorado Springs CO 80903

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What Your Recovery Heart Rate Can Tell You!

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What is your recovery heart rate?

It is the difference between your exercise heart rate and 1-minute of rest. Example: 180 (peak exercise heart rate) – 130 (heart rate after 1-minute of rest) = 50 bpm (beats per minute) difference

What can it tell me?

Your recovery heart rate is a way to determine your physical state. The recovery number (which is the difference between your exercise heart rate and 1-minute of rest) correlates to your cardio (aerobic) fitness level; the higher the number, the better. If the number is low (20 beats or less) it is a sign that you are over-training (incomplete recovery) or the body is compromised (illness, stress). In extreme cases, it can even suggest a heart condition*.

What do I do with this “recovery heart rate” information?

Apply it to your workouts! Take your recovery heart rate after your initial warm-up and prior to your workout.  Determine if it is at or better than 20 beats per minute (bpm). If at or better, continue with your workout, but, if it’s 19 bpm or less, your body might be telling you it’s overtrained or comprimised.  If that’s the case, consider an easier workout or perhaps a day off. Regularly monitor your recovery heart rate and notice trends.

How do I determine my recovery heart rate?

Use your pre-workout warm-up (make sure it’s high intensity physical movement that corresponds to your fitness level) to elevate your heart rate. At the very least, move vigorously for one full minute! Note your peak (A) heart rate—-highest heart rate obtained during a single workout session—-during this time. Quickly move into seated and relaxed position. Record your heart rate after relaxing for one full minute (B).

Subtract your 1-minute recovery heart rate (B) from your peak heart rate (A). The difference is your recovery heart rate (see above). Determine your physical state by using the guidelines below.

< 10 bpm difference = Extreme caution

11-20 bpm difference = Low

21-40 bpm difference = Good

41-50 bpm difference = Excellent

> 50 bpm difference = Fit athlete

 

Whats the best way to take my heart rate?

You can take you heart rate manually by counting pulses at your carotid artery (neck), radial artery (wrist) or your heart. For a better reading, count for the full 60-seconds and apply light pressure at the artery. You can also take advantage of today’s technology. Using a heart rate sensor such as the Apple Watch, Garmin or Heart Zones Blink, makes heart rate readings easy and accurate!

* A low recovery heart rate doesn’t mean you have a heart condition. You would have to monitor this over time and consider all factors. Please discuss any irregularities with your physician.

 

 

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45-Minute Balance Trainer Workout!

45-minute Balance Trainer Workout

45-minute Balance Trainer Workout

 

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5-minutes of movement every hour has its benefits!

For those individuals that are sedentary, even low-intensity movement interruptions––five minutes every hour––can improve metabolic conditions.

The American Council on Exercise along with a team of researchers in the High Altitude Exercise Physiology Program at Western State Colorado University investigated the optimal frequency, intensity and time for reducing sedentary behavior to improve cardiometabolic health in middle-age and older adults.

Through this study we learn that improvements in one’s HDL, triglycerides and blood glucose can occur by simply moving, at a minimal intensity level, for five minutes every hour. In fact, duration and frequency proved more important than an increase in movement intensity.

Of course, these study results do not mean that regular, structured exercise is unimportant in the quest for better health. Rather, the focus should be placed on both regular exercise and reduced sitting time.

View the study’s results here.

Exercise Induced Inflammation

Read more about exercise induced inflammation and how to reduce it from the Collegiate & Professional Sports Dietitians Association.

Balancing-Exercise-Induced-Inflammation

Why I love my Apple Watch!

I’ve been wanting a wearable for some time, but it wasn’t until I attended a lecture by Jay Blahnik, Director of Fitness and Health technologies for Apple Inc., while attending the IDEA World Fitness Convention that I decided to get an Apple Watch Series 3. As a personal trainer, I wanted an accurate device that counted steps, measured my heart rate, tracked my sleep, activity, and calorie burn. This device does it all, and more!

If you are considering a wearable, here are three articles that can provide you with details on the health and activity components of the Apple Watch:

https://www.imore.com/apple-watch-activity-tracking-5-tips-you-need-know

https://recombu.com/mobile/article/apple-watch-how-does-it-work

https://support.apple.com/en-us/HT204666

Foam Rolling Exercise Handout

Here’s a great handout that you can use for your regular foam rolling!