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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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How To Properly Adjust Your Spin Bike

My friend Carrie–and her friend Laura–created this short video explaining how to properly adjust their fitness center’s spin bikes. I found the information extremely helpful and with their permission, am sharing it!

Carrie teaches at the Goldsboro Family YMCA and BellaMorphosis women’s gym at Seymour Johnson Air Force Base. She is a certified Schwinn cycling instructor, AFAA certified group exercise instructor, and NASM personal trainer.

Even though your local fitness center may have different spin bikes, the basic adjustments are the same.

To adjust your spin bike, follow these steps:

  1. Adjust the seat height. Stand next to your bike and move the seat to your hip level.
  2. Adjust the seat height again, if necessary. While pedaling look at your knees. Is your knee lifting above hip height while pedaling? If it is, adjust the seat height so your knee is slightly below your hip.
  3. Move the seat forward or back (fore and aft position). While pedaling slowly, stop your feet at the 3 and 9 o’clock position. If a string was hanging from your knee, it would hit the center of the ball of your foot. Move the seat forward or back to correct this alignment.
  4. Adjust your handlebars. A higher handlebar position is suggested for beginners and lower position for advanced riders.

Have a road bike? Adjustments are similar. Access this link for further information.

9 exercises for a total body workout!

You’ll be wanting to pin this amazing at-home exercise circuit to your Pinterest board! In just 45-minutes your strength workout will be complete! Using dumbbells and a fitball, perform the 9 exercises listed. Spend one minute on each exercise consciously moving through each repetition in a slow and controlled manner. Complete the entire sequence three times for optimal muscle development.

Corresponding links, each which explain and/or demonstrate each exercise, can be found below. Preview each link before starting the workout. Be sure to include an adequate warm-up and proper stretching.

Exercise Circuit #4 - www.trainwithnicole.net

Exercise Circuit #4 – http://www.trainwithnicole.net

Lunge with fitball

Chest flys

Reverse flys

Crunches

Overhead tricep extensions

Wall squats

Curl to a press

Fitball “pikes”

Aerobic activity. Are you doing enough?

Check yourself. How many minutes of structured aerobic activity do you accomplish weekly? According to federal physical activity guidelines, which are supported by the American Heart Association (AHA) & American College of Sports Medicine (ACSM) we should strive to achieve:

150 minutes of moderate-intensity (65-85% of max heart rate) aerobic activity (a.k.a. “cardio”) per week. 

This amount is for enhanced health and quality of life. In other words, this is the minimum amount of cardiovascular activity every individual should strive for to maintain their health.

Are you training for an event or race? Are you wanting additional health benefits? Looking to lose weight? If so, you’ll require additional aerobic activity. Yes, you have to do more! Such as:

300 minutes moderate-intensity aerobic activity (a.k.a. “cardio”) per week.

To ensure that you are meeting the aerobic activity guidelines, use the steps below:

Step 1
Choose your mode of activity.

Examples include: walking, running, aerobics class, cycling, swimming, hiking, Tabata, circuit, interval

Step 2
Create a weekly action plan. You will write down your plan for each week by listing:

  • Your mode or type of activity (ex. cycling)
  • The day of the activity (ex. Tuesday)
  • The time you will perform activity (ex. 5:45PM)
  • The duration of the the activity (ex. 1 hour)
Step 3
Record your daily aerobic activity.

Tools such as apps, pedometers, heart rate monitors, activity tracking devices, journals & online websites can be used to hold you accountable. Choose what works best for you and use it consistently!

How to accumulate 150+ minutes of aerobic activity per week. According to the CDC, 10 minutes at a time is fine!

We know 150 minutes each week sounds like a lot of time, but you don’t have to do it all at once. Not only is it best to spread your activity out during the week, but you can break it up into smaller chunks of time during the day. As long as you’re doing your activity at a moderate or vigorous effort for at least 10 minutes at a time. Try going for a 10-minute brisk walk, 3 times a day, 5 days a week. This will give you a total of 150 minutes of moderate-intensity activity.

Apps that can help Habitica, MapMyWalk, MapMyRide, MapMyRun, MyFitnessPal, Charity Miles

Additional resources:
CDC

ACSM

AHA

TRACKING SHEET

WALKING

 

Your Key To Successful Weight Maintenance

The National Weight Control Registrys research tells us that successful weight maintenance stems from “frequent self-monitoring of…food intake and high levels of regular physical activity” (Wing RR & Hill JO. (2001). Successful weight loss maintenance. Annual Review of Nutrition, 21, 323-341). So, tracking food intake and physical activity can be your key to success. You can keep record of these and then observe your choices and behaviors. With these observations, you’ll be able to see where changes need to occur.

There are many ways to track your physical activity and food intake. This WeeklyFoodIntakeLog and this WeeklyActivityLog  allow you to view your trends in a concise format. Apps like MyFitnessPal are great tools as well. Regardless of your method, track both your physical activity and food intake each week.

As you review your worksheets, take note of any trends appearing with your activity and food. Ask yourself questions like these:

  • What food choices am I making on a regular basis?
  • What is my go-to food choice and is it a healthy one?
  • Am I lacking in fruits, vegetables, lean protein, legumes, healthy fats?
  • How many minutes of activity am I engaging in each week?
  • Am I varying my activity?
  • Am I active most days of the week?

Through reviewing your records, you can recognize areas that need improvement. Once you create healthy habits to address these areas, you’ll be on your way to successful weight maintenance!

Additional reading material:

How do I keep a food log?

Keeping a daily food log could be your secret weapon to weight loss success

Physical activity vs. exercise: What’s the difference?

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.