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

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

Your Strength

Your Strength

2018 was a great year but I am ready to tackle some new goals for 2019 and it begins with strength training!

Unfortunately none of us are getting younger. The clock might stop in our minds but our bodies tell a different story. Lean muscle mass diminishes with age. If we don’t do anything to replace this loss, our body fat % will increase.

Despite the many benefits of strength training, it’s not uncommon for people dedicate all of their exercise time to burning calories via cardio in an effort to fend off weight gain. For some, picking up a set of […] Read more

The Holidays are Over, Now what?

The Holidays are Over, Now what?

No matter how simple Christmas has been, most of us experience a little gloomy feeling once it’s over. The fun of listening to Christmas music, the joy you feel when you see all the decorations and lights, the holiday baking with the cousins, trying out one of grandma’s cookies recipes…whatever it is that makes December just a little bit different than then rest of the year.

It’s no surprise that people find themselves feeling blue now that the holidays are over. We tend to over schedule ourselves this time of the year with many more pleasurable activities. So when things stop, […] Read more

Finish Strong

Finish Strong

The holiday season is in full swing, which means your calendars are probably jam-packed with Christmas parties 🎊, last minute gift 🎁shopping, and kids concerts 🎷. It also means during the next 2-weeks we will begin to check-out. Our energy will start to fade…if it hasn’t already, and we will begin to lack focus and motivation.

So what does this mean? Are we doomed to end 2018 on a bust instead of a bang? Or is there a chance we can still turn things around and finish the year strong? 💪🏽

I listened to a great podcast the other day that gave me […] Read more

Christmas Treats?

Christmas Treats?

I have a confession. I love Christmas treats!🙋🏽🍪😬 I am not talking about the low fat, Paleo or Keto kind. I am talking about the real deal. The ones filled with real sugar and butter; the ones that most nutrition experts would tell you to avoid.

Life is not always about eating good foods and avoiding the bad ones. There is no special trophy🏆for being 100% compliant. Food can mean a lot of different things to people. It can be used for fuel, as a reward/punishment or a way to connect with people i.e. Food can also tell a story 📖. […] Read more

Look Backwards to Move Forward

Look Backwards to Move Forward

Your past choices have created your waistline, bank 💰balance, relationship status, the success or failure of your business/career/job, etc. If you want to change the direction of your life, it starts by making different choices and then acting on those choices.

Every December Millions of Americans are waiting and thinking 🤔 about what they are going to do for the upcoming year. We tend to always look forward and want a different result but continue to act the same way we always have.

What if this December (now) you decided to solve it backwards?!?

Look back at this past year. Knowing what you […] Read more

Holiday Motivation

Holiday Motivation

One down, a few more to go! I really do love the holiday season🎄 – from the goodies to family time, jamming out to Christmas music 🎶and keeping up with old traditions, there seems to be something for everyone to enjoy. But it’s also a time where we start to slack off from our typical routines leading to muscle loss👎🏽, weight gain and poor decision-making.

So how does one stay on track throughout the holiday season?
#1 Schedule Your Workouts

Each Sunday I sit down and plan out my week. I make my workouts a priority. Whether it’s a class, a solo […] Read more

Enjoy Thanksgiving without Guilt

Enjoy Thanksgiving without Guilt

Thanksgiving is one of my favorite holidays. Actually I love any excuse for family time. It fills my cup!! But for many people, the holiday comes with food-related anxiety, guilt and that uncomfortable, tryptophan coma that can last for hours, sometimes days.

Here are some tips to enjoy the holiday this year instead of wasting your time with feelings that won’t fill your cup.

1. Start out your day with a simple breakfast (Protein, fiber, healthy fats). Starving yourself for that big meal only gives you low blood sugar and you will end up binging.

2. Relax. Breathe. And get your mindset ready […] Read more

Thanksgiving Favorites from the CPMFitness Staff

Thanksgiving Favorites from the CPMFitness Staff

Thanksgiving Day is filled with feasting, family and football. Year after year the same staples – turkey, gravy, mashed potatoes, yams, cranberries and pumpkin pie make it to the table as we gather around with family and friends and get “stuffed.”

It’s hard to imagine a Thanksgiving meal without these dishes but that is what makes traditions such a fun part of the holiday season. The coaches at CPMFitness would like to share some of our Thanksgiving memories and recipes that have shaped our holiday experiences.

Barbara Micek

Watching the Huskers game the day after Thanksgiving 🙂 Most memorable meal was a […] Read more

Game is over but keep PLAYING

Game is over but keep PLAYING

As the Whole Life Challenge comes to an end you may be planning out the list of forbidden foods you can’t wait to inhale 🍕🍦🍺. For me it’s a piece of red velvet cheesecake from the Cheesecake Factory 😋. Or maybe you will push that snooze 😴 button and skip your morning workout or ditch that water bottle you have been blaming for your late night bathroom 🚽breaks.

If this is your first lifestyle challenge, it’s a great start of gaining control and awareness of what a “healthy lifestyle’” can really look and “feel” like. For those that have been doing […] Read more