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

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

Your Mind is a Powerful Thing

Your Mind is a Powerful Thing

I have been in a major funk since returning from vacation. Not sure if it’s the lack of Vitamin D, jet lag or time change but I am having a hard time finding my rhythm. I thought vacation was supposed to refresh me. Instead it’s been just the opposite. My energy has been low and self-doubt has begun to sink in. In this industry it’s my job to motivate and encourage others. But how can I do my job if I too need motivation?

I went searching for answers and came across this quote.

I am human. I don’t always have it […] Read more

Sun for the Soul

Sun for the Soul

As you read my blog this week, I will be enjoying my last few days in the Caribbean. This is something my husband and I commit to doing yearly. Although the finances don’t always look like we can afford to go, we say each year that this is something that we can’t afford not to do.

With the daily hustle and bustle of daily life, it’s easy to forget about the person you married. This is our time to reconnect, spending quality time together away from the kiddos to help us refuel after a long season of busyness.

Maintaining our health routine […] Read more

Self Love ❤️

Self Love ❤️

It’s easy when asked about whom you love, to list our family, friends, pets, crushes, etc. Often we forget to mention a very important person: ourselves.

We live in a tough world. People can be extremely critical, cruel, and cold. We are obsessed with labels, with finding acceptance, with this implication that we must be “perfect.”

I grew up as a highly insecure girl. I had different color skin, my hair was different, I worried about my body image as I towered over the girls in my class until high school…as did my feet (size 11 by 6th grade) ?.  People who […] Read more

It’s Never Too Late

It’s Never Too Late

Let me introduce you to Judy Zimbelman. If you have not met her, you need to. Her smile and charisma is infectious!! Judy started with CPM in October of 2016. She had no idea the journey ahead but I am so glad I have been along for the ride!

Here is her story.

I initially was searching for a physical therapist because of my knee pain.  I was interested in working with Nicole because she was not only a physical therapist, but also a trainer.  Although my goal was to solve my knee pain, I was also interested in increasing my strength […] Read more

Entitled Kids?

Entitled Kids?

I recently entered the world of being a mom of a teenager and I am beginning to see the signs of the entitlement epidemic. We all want the best for our kids. We raise them to be good humans, teaching them right from wrong and how to treat others with respect; but in our loving attempts, have I really fallen into the trap of over-parenting? Am I robbing my kids the opportunity to learn from their mistakes? The world can be a scary place. They will encounter struggle, challenges and difficulties. It’s time for me to take action before it’s […] Read more

Food is Medicine

Food is Medicine

During my first six months, my mom described me as a happy baby. I did not cry often, I was a good sleeper and not too picky when it came to food. At 9-months old, I took my first steps. Then one day, instead of walking, I dropped to the floor and could not move. All I would do is cry. The Pediatrician performed a thorough check-up and decided to admit me to hospital due to 104-degree temperature. No explanation was ever provided even after 2-weeks of testing. Then one day I miraculously started to walk again. The next episode […] Read more

Could taking risks be the missing ingredient to our happiness?

Could taking risks be the missing ingredient to our happiness?

I was recently asked to define my risks for 2018. This has been a bit challenging as I realize most of my life has been about playing it safe. I like to stay in one lane. I don’t like a lot of interruption and like to take things at my pace. Taking risks is scary. My mind immediately goes to why would I let myself become so vulnerable? After doing a little research I have come to the conclusion that every decision we make has a consequence and is not 100% certain. We risk everything without even knowing it. So […] Read more

Thoughts by Nicole

Thoughts by Nicole

New Chapter

So the time has finally come for me to get in on the mix of sharing my thoughts with the CPM family. Not going to lie, I put up a good fight. Writing is not my strength but I know that stepping outside of one’s comfort zone is one way for us to grow…so here we go!

I started my journey with CPMFitness during the BAFW in Jan 2014. I was mostly curious about what the rave was all about as I had a few friends that were members. I had no intention of joining a gym. I liked to […] Read more

CPM Week of Workouts: Nov 27 – Dec 1

CPM Week of Workouts: Nov 27 – Dec 1

Believing in Yourself is the First Secret to Success!

MONDAY: We start this week off with some bar muscle up (eccentric pull-ups) and pistol training followed by a power duo of rowing ??  and burpees!    

TUESDAY: What movement combines a pushup with a barbell clean and press???  You got it…Man Makers! Today we will be replacing the dumbbells for the barbell. Get ready to jack up your heart rate!❤️ ⚠️

WEDNESDAY: (Strength Day) Part A: Strict Press 2-RM.  Part B: 3-Rounds for time of slam balls, wall balls and cal Rowing.??

THURSDAY: Who’s ready for a 10-rounder⁉️   We have another power duo today with DB hang squat cleans paired […] Read more

CPM Week of Workouts: Nov 20 – 24

CPM Week of Workouts: Nov 20 – 24

There is ALWAYS something to be Thankful for!

Monday: This is going to be great week of workouts. We start things off with 3-Rounds of Deadlifts paired with “Cindy” and Running!? The reps of the deadlift change but each round will consist of 5-rounds of Cindy (5-pull-ups, 10 push-ups, 15 squats) and a 400m Run. 

Two part Tuesday: Part A is a 6-min AMRAP of KB STO and KB Swings. Every drop is 6-burpees!! Part B is for time: 21-15-9 of dumbbell squat clean thrusters and Toes to Bar.  

Wednesday: (Strength Day) Lets call today, “Squat ‘Till You Drop!”  We begin with 10-min […] Read more

CPM Week of Workouts: Nov 13-17

CPM Week of Workouts: Nov 13-17

Gratitude turns what we have into ENOUGH!  

Monday: Partner Day of running, handstand holds and rowing! The weather looks pretty good 2.0⛅️  but you might want to pack along those sweatshirts:-) 

Tuesday: (Strength Day) Part A: 2 for 1 special with Snatch and OH Squats.  This if followed by 3-rounds for time of more snatches partnered with doubles OR Box Jumps – you get to pick! 

Wednesday: One area I need more work on is shoulder mobility. Lucky ?  for me that is exactly what we start the day with. Then we dive into a 5-rounder of some of my favorites ❤️  pistols OR […] Read more

CPM Week of Workouts: Nov 6 – 10

CPM Week of Workouts: Nov 6 – 10

MAKE AN EFFORT NOT AN EXCUSE

Monday: (Strength Day) Part A: 1-RM Clean and Jerk followed by a conditioning 4-rounds for time of pull-ups, power cleans and STO.

Tuesday: Get ready to grind today with 4-rounds of burpees, box jumps and farmer carry. This one looks sneaky tough and will take some time to complete! 

Wednesday: We start the midweek with some core training—movement this week is V-ups. This is followed by a ladder couplet of KB swings and 400m Run.? 

Thursday: The theme today is “24”. It’s 6-rounds of squats, push-ups, lunges and running! BW workouts are some of my favorites ❤️

Friday: We end the week […] Read more

CPM Week of Workouts: Oct 30 – Nov 3

CPM Week of Workouts: Oct 30 – Nov 3

Trade you Expectations to Appreciation
and the World Changes Instantly
~Tony Robbins~

Monday: (Strength Day) Part A: 1-RM Squat Clean followed by 5 rounds for time of Hang Power Cleans, Front Rack Lunges and Bar Facing Burpees. My suggestion would be NOT to go too light or else you might face a penalty ?

Tuesday: It’s HALLOWEEN—Don’t forget to dress up! ?  Today our theme is “Don’t Drop the Ball ? “. This is a 30-minute partner AMRAP filled with wallballs, sit-up toss with ball, Ball Run and a burpee penalty. I can’t wait to see all the costume pics! 

Wednesday: We start the […] Read more

CPM Week of Workouts: Oct 23-27

CPM Week of Workouts: Oct 23-27

You Don’t Get It
BY WISHING

Monday: We start off the week with a little mobility training followed by 16-min AMRAP of Dips, Pull-ups, Squats and Running. ?

Tuesday: (Strength Day)  Part A: 1-RM Overhead Squat followed by a row sandwich filled with 5-rounds of more OH squats and doubles. ❤️

Wednesday: We have lots of fun things planned for today—it’s Chipper Wednesday! Movements you can expect to perform include some medium length runs, rope climbs, handstand push-ups, burpees, pistols and rowing. 

Thursday: (Strength Day)  I am really excited for today. We start with a 3-RM Deadlift build-up and end with the “Flight Simulator”. It’s going to be […] Read more

CPM Week of Workouts: Oct 16-20

CPM Week of Workouts: Oct 16-20

Create Healthy Habits not Restrictions! 

Monday: Who’s ready for Cardio Monday?!? Hope you all said yes as we have a goodie in store for you to start the week. It’s a 1-mile run, 300-doubles and a 2K row. The good news is you choose how you break it up. ?

Tuesday: (Strength Day)  Part A: 1-RM Power Clean. Part B: An AMRAP ladder couplet of power cleans and box jumps— with a surprise ending!?

Wednesday: Death by Wednesday:-) Wallball is the movement of choice. Once you have recovered from this we have some running, toes to bar, rowing and DB snatches. 

Thursday: We start with a little Tabata this […] Read more

CPM Week of Workouts: Oct 9 – Oct 13

CPM Week of Workouts: Oct 9 – Oct 13

BELIEVE IN
YOURSELF.

Monday: (Strength Day) Part A: 1RM Snatch followed by a 13-minute AMRAP couplet of snatches and doubles! Get ready for the Heart Rate to skyrocket!! ?

Tuesday: We start off the day with some Ab work in a 3-minute AMRAP of sit-ups and slamballs. This is followed by 5-rounds of running, box jumps and wall balls. ❤️  

Wednesday: Muscle up Wednesday! First up is a 10-minute warm-up that includes ring rows, dips and cleans. Then we dive into Part B where we get to have a little fun with muscle ups (C2B pull-ups) paired with a power clean build-up and some running to start and […] Read more

CPM Week of Workouts: Oct 2nd – 6th

CPM Week of Workouts: Oct 2nd – 6th

A negative mind with NEVER give you a positive life!
Fall? —This is by far my favorite time of year! Pumpkins? , candles, fuzzy socks and coffee ☕️. Hope you have all enjoyed September and are ready for another month of some amazing workouts!

Monday: (Strength Day) Part A: 1RM Split Jerk —off the back– followed by 6 Rounds (3 Minutes Each). Odd rounds consists of deadlifts, hang cleans and push jerks. Even rounds is max cal rowing!

Tuesday: We start off the day with some gymnastics. This is followed by a 3-round triplet of running, pull-ups and squats! ❤️  There is an option to #bassup today with […] Read more

CPM Week of Workouts: Sept 25 – 29

CPM Week of Workouts: Sept 25 – 29

We Rise by Lifting Others!

Monday: Hope you all enjoyed Partner Week! It was fun to see some new faces at the gym. We start this week off with some AMRAP fun with Thrusters, KB Swings, Medball Cleans and Doubles.

Tuesday: (Strength Day) A: Split Jerk 1-RM followed by 12-min AMRAP of strict pull-ups, toes to bar and Overhead Squats!

Wednesday: Mid-week motivation with 10 rounds for time of ring rows, man makers and broad jumps! Don’t worry it’s only 5 Man-Maker’s each round! ?

Thursday:  Today is going to be a great day! It’s the start of the #bassup28 […] Read more