About Nicole Zacher

Nicole is a coach at CPMFitness. Health and Fitness have been a huge part of her life starting out as a young multiple sport athlete. She is always looking for the next challenge and a way to inspire others. Nicole also brings experience as a licensed physical therapist and when she is not at the gym she is probably coaching soccer or playing the role as a devoted mother and wife.

Entries by Nicole Zacher

Raising the Bar

Raising the Bar

Overhead pressing is a movement we use frequently in every day life. There are three basic overhead lifts we do in the gym: the strict press, push press, and push jerk. Although the means of getting the barbell overhead is different in each lift the starting and ending positions are identical.

So what are the critical differences between the three lifts?

Strict Press – Pressing weight straight overhead from rack position without the use of your lower body.

Push Press – Pressing weight overhead from rack position using a DIP and DRIVE from the legs to accelerate the barbell upward.

Push Jerk – […] Read more

MURPH

MURPH

Memorial Day is just around the corner, which means, so is the Murph Challenge! How prepared are you? Are you looking to beat your time from last year? Don’t worry you still have some time to get yourself ready.

For those who don’t know (or maybe have chosen to forget 😉), Murph consists of:

1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
**with a 20 lb. Vest**

Lets first discuss pull-ups.How are your shoulders? Are they strong and stable enough to kip hundred times under fatigue? Spend a few extra sessions before and after class to work on your kip swing. Maybe throw in some […] Read more

Weighted Mobility

Weighted Mobility

Not sure about you, but lately I feel it takes a little longer for my body to “warm-up” in the morning. My joints seem stiffer and my muscles a little tighter. I am sure the time spent in the gym weight training, hours in the car traveling for kid’s activities and staring at the computer screen does not help. This is the perfect formula for rounded shoulder posture, chronic hip flexor shortening and overly tight hamstrings. Our bodies are designed to adapt to the most efficient (most used), good or bad pattern.

For Decades the Traditional Method Formula has been:

Use Weights […] Read more

EMOTM

EMOTM

You have all come to class and have seen the infamous EMOTM sandwiched between a strength and conditioning portion of the workout. But have you ever wondered if there is a strategy hidden somewhere besides it being a cool acronym? 😁

What is it?

EMOTM (which stands for every minute on the minute) is a type of interval workout where you perform a certain number of reps of a movement every minutes or series of movements every minute for a set amount of time.

What are the benefits?
1- Pacing:

EMOTM’s remove much of the thinking from a workout. The clock is the pacer and […] Read more

Find Your Secret Weapon

Find Your Secret Weapon

If there were a way to double your chances for fitness and life success, would you be interested? A tool that can motivate, support and hold you accountable?
If so, it might be time to partner up!

Some of you might cringe at this answer because it means someone else might know your flaws, invade your bubble and be willing to call you out on your BS…. but most of us have had those goals that we couldn’t seem to follow through from start to finish, that if we had an accountability partner, we could have avoided many of the detours.

One of […] Read more

What’s Fun Got to Do With It

What’s Fun Got to Do With It

We have all read about or experienced the benefits of eating well, exercising regularly and getting the right amount of sleep but what about the “FUN” factor?

I believe and so does science that having fun is a huge part of staying healthy.

So what’s the hesitation? Why don’t people make it a priority?

Guilt
Perceived Silliness
Lack of Time

Our society suffers from chronic adult-it-is:-) We get so caught up in “life” that we forget to play once in awhile. We think that fun means participating in structured activities, but that doesn’t have to be the case. Play can be spontaneous without the extrinsic goals.

• […] Read more

Control What You Can

Control What You Can

As I am sitting here watching the forecast for the upcoming April Winter storm, it got me thinking about all the variables in life, most of which we have no control over.

Change. It’s unavoidable. Nothing lasts forever.
Weather. Lets face it; we have no control over Mother Nature so we might as well accept it and make the best of it.
Our Past. It’s forever lost and we cannot undo what is done. We need to learn from our mistakes and move on.
What other people think, feel or do. We can only control our own thoughts, feelings and actions.
Getting Older. We can’t […] Read more

Clear the Clutter

Clear the Clutter

Spring 🌻has arrived! Which means its time to get organized and start cleaning out the clutter. For me this starts with my mind.

Lately I feel that my brain is in constant overdrive. A chaotic mess of worries, TDL’s, family schedules and noise. A telltale sign that I need to free up some headspace.

Unlike our closets and cupboards, thoughts are not just lying around waiting for us to pick which ones we want to keep and which ones we would like to donate. Our brains are complex and confusing. So many things are filtered in and out leaving behind old scars […] Read more

Stay in Your Lane

Stay in Your Lane

How often do we look over our shoulder to see what the person next to us is doing?
How often do we allow someone else’s successes or failures stop us from seeing the road stretched out ahead of us?

I would say for most of us, it happens often.

We live in a world of ENVY. Career envy, kitchen envy, children envy, food envy, image envy. You name it. There is an envy for it! And with all the platforms of social media, envy is taken to an extreme. We are bombarded by “Photoshopped lives.” Edited images and narratives that tap into what […] Read more

Chasing Perfection

Chasing Perfection

So I have a little confession. I had a major meltdown last week prior to going on our mini vacation. Why…because I stopped believing in myself. I let evil in and pushed aside my happiness for wanting to be perfect.

We all have goals, a feeling of how things SHOULD be in our life. Standards are set day in and day out by the media, our family and the judgment of others that are NOT REAL.

Self-doubt starts flowing in, builds-up and gains momentum.

“I can’t do this.”

“I am not good enough.”

“What if I fail?”

“I […] Read more

Frustrated with You?

Frustrated with You?

I was looking through some old blogs to get some inspiration about what to write about this week and I can across one that hit close to home. What do you when you get frustrated with YOU?

Frustration winds you up and can suck the energy right out of you. It can be a major distraction that ends up stealing your valuable TIME!
So what happens when we are stuck in a rut? How do we crawl out of it?

Take Care of Yourself

Start by doing a quick assessment of how well you have been taking care of yourself. Have you been eating […] Read more

Live Happy but Strive for Fulfillment

Live Happy but Strive for Fulfillment

I have always been taught to strive for a career that I love. Finding that something that I am passionate about, that gives me purpose and in return I would be happy. Well, I did it and yet there are days I continue to struggle.

I realize that we cannot be 100% all the time. At some point, discomfort invites itself. We are going to have bad days, days we feel tired or days we question if we will ever achieve X, Y or Z. This is ok. It’s normal.

We did not evolve to be content. We evolved to strive, to […] Read more

Nutrition on the Move

Nutrition on the Move

As my client is getting ready to head to Antarctica to complete his bucket list of running a ½ marathon on all seven continents, I got thinking of all the challenges and careful planning required to making his trip successful. From the disruptions and distractions of a new environment, changes in schedule and time zones and exposure to different foods, nutrition can take a hit.

So what are some strategies to minimize the impact of travel on nutrition?

Plan Ahead

No matter the length of your trip, if you want to eat well while you are away, you need to do your research.

Familiarize […] Read more

Does Eating Fat Make You Fat?

Does Eating Fat Make You Fat?

The theory that eating fat will make you fat has been debunked over and over however many people still believe that eating fat will make you overweight. I was one of those people while growing up. I feared FAT. My mindset was the less fat I would eat, the fewer calories I would consume and I would lose weight.

How did that work out for me? Not so well.

Fat adds flavor and texture to food. When foods are marked “low fat” they are often high in sugar to replace the fat. This helps make them palatable. Eating these “low fat”, high-sugar […] Read more

Supplements, Do you need them?

Supplements, Do you need them?

First, lets talk about the word supplement. A supplement is something that completes or enhances something else when added to it. In terms of nutrition, supplements are meant to improve your health.

But can’t we get everything we need from food?

In a perfect world, one would like to think so but the foods we eat no longer contain the vitamins and minerals necessary for our optimal health. Today’s soil has been depleted of nutrients, plants are being treated with pesticides and animals are cooped up instead of free roaming. Not to mention, we live with too much stress, are sleep deprived […] Read more

Building a Healthy Plate

Building a Healthy Plate

If you’ve tried “dieting” more than once in your life, then you already know…Diets don’t work. Why? Because there is absolutely no way to get it right. If you are not perfect, then you’re failing. You obsess about the quantity and not the quality. And many diets are uninspiring and too restrictive.

So what’s the secret? I believe it’s comes down to balance. I know this might not be as sexy as you hoped for but it works. Not only do you get to enjoy a variety of foods; it leaves rooms for treats and cravings so you will never feel […] Read more

Lengthen Before You Strengthen

Lengthen Before You Strengthen

As a physical therapist one of my biggest pets peeves is watching people jump into workouts without doing any sort of a warm-up. I am not talking about grabbing a PVC pipe and doing a few pass-throughs or bending down to touch the toes for a few bounces. I am taking about a proper warm-up that prepares your body for the heavy loads to come. Then once the workout is over, it’s a quick sprint to the shower. Sure, I see a few legs being kicked up on a bench/box for a quick lean as they wait for the shower […] Read more

Barbell vs. Dumbbell

Barbell vs. Dumbbell

Someone who obviously loves the barbell asked me the other day what’s the point of working with dumbbells? I gave them a quick answer but it got me thinking what are the benefits of each. So I did a little research and here is what I found.

Dumbbells can allow for more natural movement. With dumbbells you are able to move each side individually which means your body is not forced in a fixed position. This allows for a deeper stretch, think full range of motion, and allows your body to make the adjustments it needs to keep the movement injury […] Read more

I Got 99 Problems and a “Clean” Ain’t One

I Got 99 Problems and a “Clean” Ain’t One

I hope that your New Year is off to a good start! If getting to the gym is part of your grand plan, there are usually 3 things we are working towards. We want to feel better, we want to perform better and we want to look 👀 better naked.

This week I am going to talk to you about an exercise that can check all the boxes ✅ and that is the Power Clean.

The Clean is one of the most complex movements we do at CPM. It can take months of practice to do them efficiently. Most often, people get frustrated […] Read more

Your Butt Will Thank You

Your Butt Will Thank You

I know what most of you are thinking or feeling right now after week one of January’s workouts…Nicole love’s her squats. You are 100% correct but there is more to building amazing derrières 🍑 then endless sets of squats.

Deadlifts: you either love them or are afraid of them but if done right are one of the best (along with squats of course😜) and most practical movements in and out of the gym.

In the simplest sense, a deadlift is bending over and picking “dead weight” off the ground. In the gym deadlifts are the foundation for many exercises we perform including […] Read more