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

How to Hit Life’s Curveballs

How to Hit Life’s Curveballs

When life is flowing it feels amazing and when you can’t seem to catch your breath because you are feeling unmotivated and disconnected, it can be debilitating. The past few weeks have thrown a few curve balls my way. Some have been faster than others but nevertheless it’s been exhausting. I wish I could say it only took a few days for me to bounce back but this one has taken a little more time.

In the game of life, curveballs are normal and should be expected. We all experience them. I wish there was a magic potion for avoiding the […] Read more

A Fresh Start

A Fresh Start

The days are getting shorter, the weather is getting cooler and the leaves are starting to change color…. and I absolutely LOVE it!!!

Seasons can play an important role in our lives and health. Fall represents change. I am a 24/7 type of person. Always needing to be busy. The fall season provides me with the necessary break from the daily hustle. It’s a time for re-evaluation and setting new goals.

This is where the WLC (whole life challenge) comes into play for me. There is nothing better than a fresh start. With the WLC we get a chance to reset our […] Read more

Scaling on Purpose

Scaling on Purpose

Our goal at CPM is to motivate, inspire and help you reach your full potential, whether that means improving flexibility, endurance or strength. Additionally we strive to keep you fulfilled and training with us for many years to come.

One of the great things about the workouts is that there are infinite ways to scale them to fit the needs of any athlete, regardless of your fitness level. Workouts are designed to “meet you were you are at.”

How to scale?

1. Weight
2. Reps
3. Movements
4. Range of Motion

When to scale?

Listen to your body. Are you feeling good? Go for it but don’t jeopardize […] Read more

Bmamba’s Fridge Essentials

Bmamba’s Fridge Essentials

The timing of this post is perfect because my refrigerator still smells new and surprisingly still clean following the summer months.

The kitchen is the public face of the home. Yet the act of opening the fridge is a very intimating one that reveals some of our most private pleasures, desires and aspirations. I like to call mine my medicine cabinet!

Stocking my refrigerator with ready-to-eat produce that I have prepped ahead of time gets my family to eat more fruits and veggies. It’s easy to grab some baby carrots and snap peas for a quick snack and can save you time […] Read more

My CPM Top 5

My CPM Top 5

Beyond the clinking of the weights 🏋🏻‍♂️, the fan of the rowers and the beat of the music 🎶 there have been a few gym memories that just won’t fade.

#1  – How old is Chris? 🤔

When I first was introduced to CPM, I was under the impression that Annie had married a much older man. I thought Chris was in his 50’s!! That was a big surprise when we met for the first time. 🤣

#2 – Whole 30 Challenge (Oct 2014)

This was a game changer for me. I thought my diet was pretty balanced⚖️at the time. I went into the challenge […] Read more

Old Habits Die Hard

Old Habits Die Hard

I read somewhere that a habit can be our greatest ally for positive change– or most frequent saboteur of personal success. Creating solid habits that align with our values are important to finding success but what about those habits that might be holding us back?

Here are 3 habits that are standing in my way of getting exactly what I want.

Skimping on sleep.

I don’t make sleep a priority even though I know how valuable it is. I average about 6-hours a night. For a long time I lived by the phrase “You can sleep when you’re dead.” I thought in order to be […] Read more

The Secret Sauce

The Secret Sauce

Many of us go through our lives, envious of other people’s success at some point. Not knowing all the failures or hard work they put in to get there we just see the end result. Is it luck🍀, destiny or inherited wealth? Maybe…but I believe success is not limited. We can all find success but we need to be disciplined.

My top 3 daily habits that have put me on the road to success include:

1. Planning my day the night before

Each night I spend 10-minutes or so to jot down my to-do list for the next day. My dad taught me […] Read more

Can’t Hardly Wait

Can’t Hardly Wait

The last few weeks of summer😎 are here. I have enjoyed the extra time with my kids. They make my heart❤ happy. We have had a summer packed full of activities with lots of new memories made. I have enjoyed the warm weather, the longer days and the outdoor time but I think I am ready for school to start. Why?

Disrupted routines. My kids are staying up later, eating more unhealthy snacks and spending way too much of their downtime on devices 📱. They seem to have forgotten which day of the week it is📆, how to flush a toilet […] Read more

What to Eat: Menu Survival Guide

What to Eat: Menu Survival Guide

Most of my eating out comes with traveling for our kids sporting activities but there are times I love to get out of my kitchen maybe even out of my yoga pants and relish the opportunity to eat food prepared by someone else.

Planning ahead is huge. Most menus’ can be found online. By deciding in advance what you will order can prevent temptation and frustration. Key words I look for are salad, meat, entrees, and vegetable sides.

Sometime you need to be a little creative. Changing up the menu is part of the fun! It’s pretty easy to swap toast for […] Read more

Past < Future

Past < Future

As a young child I felt different. I was a biracial female growing up in a predominately white school. I grew fast. I was a bigger and stronger then most of the girls my age. If you asked some of my classmates, they would tell you they were afraid of me. Not because I was mean but because of the way I looked, this lead to a lot of insecurities. I fell into the trap of wanting to be “thin” and thus began the disordered eating and cardio galore.

Then came college sports⚽ 🏀. It was here that I began to embrace […] Read more

The Nutrient Necessities

The Nutrient Necessities

Food is more than fuel. Food provides energy but also includes micronutrients. These vitamins and minerals play an important role. Without them your body does not work properly. You feel rotten. You get sick. No matter how much fuel is in the tank.

My diet consists of whole, minimally processed, nutrient-rich foods. My palate likes variety, which is essential to a healthy diet. But I am a realist. Life happens and there is no guarantee that each day the food going in will meet all the needs of my body. I also suffer from autoimmunity. My body works hard to fight […] Read more

NO EXCUSES

NO EXCUSES

I am not going to lie, when I travel, exercise is not the first thing on my mind. I have great intentions but I don’t always execute. So I have decided to consult a pro on this topic, which happens to be my better half. He does not miss a beat. Exercise is the first thing he does each and every day no matter what country, hotel or obstacle that stands in his way.

Words of Wisdom from the Mike:
Exercise on travel is not the same as being at home in your gym or comfort zone. Be OK with that, accept […] Read more

H2O for You

H2O for You

You may already know this but water makes up about 60% of our body weight. Without water life cannot exist. We can go weeks without food, but only 3-days without water!

Water plays a vital role in nearly every bodily function. It regulates body temperature, aids in digestion, helps remove toxins and protects our brain and joints. Drinking plenty of water can help keep our body healthy and functioning, as it’s highest ability.

Most of us are unaware when our bodies lack adequate water.
What are some of the warning signs?

Most of us are unaware when our bodies lack adequate water.
What are some […] Read more

The Fitness Puzzle

The Fitness Puzzle

Jigsaw Puzzles are one of my favorite pastimes. I love to problem solve and find it’s a great way for me to unwind. For many people, 1000 piece puzzles can seem frustrating. Sometimes we get too excited or impatient and try to force pieces in places they don’t belong. We get ahead of ourselves. Frustration sets in because it’s not turning out how we expected it to, only having to start over again.

Does this sound familiar? How many diets or exercise programs have you started only to be disappointed in the end results?

Fitness is not a one-size-fits-all.

Fitness is a puzzle. […] Read more

What did you eat?

What did you eat?

Accountability is a huge part of success even when it comes to nutrition goals. Having someone to answer to, even if that person is yourself can be motivating and will help keep you on track. Food journaling is a great tool to help you do just that.

I have experimented with food journaling over the years and have come to realize that when I am journaling I tend to have greater self-control. There is something about writing down what goes in that makes you stop before you chomp.

Our lives are busy and we tend to eat more than we […] Read more

I scream, you scream, we all scream for…vegetables?!?

I scream, you scream, we all scream for…vegetables?!?

Fruits and vegetables contain essential nutrients for a healthy body but what if you don’t like vegetables? Is it possible to eat healthy and attain certain fitness goals without having to “eat the rainbow”?

Whether it’s the taste, texture or just pure hard-headedness, veggies can be a challenge for many. For some the dislike or hatred can turn into a full blown panic attack at the mere sight or thought of a veggie. This really exists it’s called — Lachanophobia. I hope that none of you reading this have this condition as it’s not really what I will be discussing here […] Read more

Meal Prep is Key🔑

Meal Prep is Key🔑

With summer break upon us, I am filled with mixed emotions. It’s more of a relaxed time. There is less structure and more freedom. Calendars are full of summer activities, camps and family vacations. All of which can throw a major curve ball when it comes to sticking to healthy habits.

For me the key to staying on track is meal prepping. Most of our nights consist of rushing from one activity to the next. Having food ready to eat when hunger hits keeps me from bingeing on snacks or prepackaged convenience food.

Meal prepping does take some effort but it is […] Read more

Partner Up!

Partner Up!

“Partner Workout” — What’s your reaction when you see these words on the board?  Are you excited?  Are you eager to meet somebody new?  Or, are you terrified?

Partner workouts can add a lot of fun but for some the feeling of dread takes over which is usually brought on by a fear of letting their partner down. People start comparing themselves to others and out come the apologies. As a coach, I never want a workout to result in someone thinking or feeling they are not good enough.

Partner workouts are meant to keep things fresh by bringing a […] Read more

Why TGU’s?

Why TGU’s?

If you are looking ahead you have probably seen that Turkish Get-ups (TGU) are on the menu to end the week. This is becoming one of my favorite exercises.  Why? It’s the one single movement that targets every inch of your body.

The Turkish Get-up incorporates all kinds of ankle, knee and hip movements as well as shoulder stabilization. It’s a great way for anyone to learn how to connect his or her whole body while maintaining a strong core to complete the task.

TGUs can be used in a variety of ways: an identifier for weak/tight muscles, a warm-up for your entire body and/or a strength exercise […] Read more

Fear of Failure

Fear of Failure

I am a very organized person. I love checklists. It gives me a sense of accomplishment when tasks are completed. So when it comes down to goal setting, why is it so hard to put pen to paper? At night I think about my day and how I can make tomorrow different. New ideas, thoughts and goals creep in but that’s were they stay. Why not write them out? Remember I love checklists.

Writing out my goals seems so permanent. What if I fail? What if I don’t meet the deadline? The fear of failing can be immobilizing. Procrastination and perfectionism […] Read more