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

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

Invisible

Invisible

Living in the shadows for many years, Marilee decided to make a change. I hope her story inspires you as much as she has inspired me💕.

I started my journey at CPM in an attempt to prove my doctor wrong. I ate relatively healthy. I avoided fried foods, soda and limited my intake of sweets. I was simply a victim of “bad” genes. Nonetheless, the doctor did NOT like my triglyceride numbers. The good cholesterol (HDL) was low and the bad cholesterol (LDL) was high.

The advice was to lose the proverbial 10-15 pounds, exercise and return in 6-months for a recheck. […] Read more

“Healthy Fast Food”

“Healthy Fast Food”

I have to tell you, my Instant Pot has become a lifesaver around here. With our busy schedules and weekends on the road, my meal prep time has been cut short. And if I am being completely honest, I am in a rut. My creative juices are not flowing in the kitchen like they used to be.

The Instant Pot is a time-saver to keep my family fed. If we don’t eat good food, we can’t say healthy. It’s my version of “healthy fast food.” Toss ingredients in the pot, go back to what I was doing, and a little while […] Read more

Pro Parenting Tips 😀

Pro Parenting Tips 😀

The babies are here! I can’t believe it. So much love 💙 is in the air. I can’t wait to cuddle with them but that will have to wait until I kick this cold. In the meantime, Emily and I thought we would help out Annie and Chris and share some parenting tips. Sure they can read books but what they really need is raw, pure advice from people who have been there and lived to tell the story! 😜

So here we go:

1. Always trust your gut. A mother’s intuition is real. If something does not feel right, it probably […] Read more

The Next Best Diet 😁

The Next Best Diet 😁

It’s a common question: What’s the best diet? Is it Paleo? Keto? Mediterranean? Intermittent fasting? If you would have asked me a year ago, I may have had a strong opinion on one of the above, however since diving into The Precision Nutrition Certification my mindset has shifted. I don’t believe there is a best diet for every person to follow, always, and forever.

I understand that people are busy, overwhelmed with work and home life and it would easier to have someone tell you what to do. But this approach fails to consider several important factors such as body type, […] Read more

Aim for Progress….Not Perfection

Aim for Progress….Not Perfection

The WLC is off to a great start. People are learning the importance of meal prep, how 10-minutes a day of simple stretching and/movement can feel amazing and finding some quiet time to unload our minds. All good stuff but is perfection sustainable

The purpose of the WLC is to nudge us in the right direction by showing us how to implement daily habits that can lead to a better life. One that is happy, healthy, active, energetic and connected. You will decide one by one which habit is right for you.

Perfection should never be the goal because the outcome will […] Read more

Are You Up For the Challenge?

Are You Up For the Challenge?

When you hear the word challenge, how does it make you feel? Do you think of it as a negative thing? Do you run the other way? Or are you one who is always looking for the next challenge?

I recently had a client tell me that they have NEVER completed a challenge. WHY? The fear of failure.
Many of us have probably experienced this at one time or another but what if we changed our mindset on the word “challenge” itself.

Here are a few definitions of challenge:
• A call or summons to engage in a contest or competition, especially a duel […] Read more

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