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

Huddle Up, It’s Half-Time

Huddle Up, It’s Half-Time

July marks the mid-point of our year. It’s HALFTIME!

For many July is just another month filled with work, errands, to-do-lists and other life demands. Summer brings with it vacation mode, a shift in attitude but also weeks of leave, shorts and flip-flops and less time in the office.

For others, it’s an incredible opportunity. A chance to step back, evaluate our year so far with our goals and objectives and take action to get back on track…if necessary.

For me halftime is an opportunity to ask myself a few important questions:

How am I coming along on my goals?
 Where am I succeeding? Where […] Read more

Are You Ready for a Coach?

Are You Ready for a Coach?

I know in my own life the happiest and most successful I have been is when I decided to hire a coach. If you are new to the concept, know that it feels scary at first. You are spending money and time on yourself AND asking for help (something that I am not good at!). You are willingly signing up to let someone else into your life, to push you to make changes. Sometimes this means letting someone in on your deepest darkest secrets. Working with a coach makes your desires REAL, gets them OUT into the world, and helps […] Read more

Keep Your Hydration in Mind

Keep Your Hydration in Mind

Let the celebrations begin!! Over the next few day’s many people will be celebrating our nation’s birthday with BBQs, beach trips and firework displays.

But if you’re not careful, a fun 4th can turn dangerous quick.

Dehydration makes the top of the list. When the temperature and humidity are both above 70%, you enter the dehydration danger zone. Getting enough water is very important, and even more if you are drinking things like soda, tea or alcohol.

So what happens when plain water gets boring or we really don’t care for it?

#1: Make it bubbly: Along with keeping you hydrated, sparkling water, whether […] Read more

Staying Fit While Enjoying Summer

Staying Fit While Enjoying Summer

July 4th🇺🇸 is almost here which means summer is in FULL swing. Just like there are seasons of weather there are seasons with your health and fitness.

Here in the Mid-west summer brings the biggest shift for most:

There is less structure and more freedom
Kid’s are out of school
There is a urgency to fill up calendars with family vacations
Barbecues, patio drinks and frozen cocktails
Staying up later due to longer days and later Sun Sets

All of which can throw a major curve ball when it comes to sticking to healthy habits. The worst thing you can do is make excuses and let those […] Read more

Nutrition on the Go!

Nutrition on the Go!

So it’s that time of year where I spend more time in the car and sleeping in hotel beds rather than my own on Saturdays. I would not change it for the world, as I truly love watching my kids play sports but it can be challenging at times.

So how does one stick to their plan, no matter where life takes us?

Eat Breakfast!

By filling your body early with some healthy nutrition options can help you avoid feeling tired, distracted or making poor choices throughout the day. Most hotels have the typical continental breakfast with limited options. Come prepared with a […] Read more

Food Tracking

Food Tracking

So I thought I would revisit the value of tracking our food. I have been pretty disciplined over the past few weeks and wow can I say it’s been a huge eye opener. I thought my nutrition was pretty legit but after a few days of tracking I realized that I have been allowing way too many processed foods into my system.

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.

Our lives are busy and […] Read more

Are you tracking your lifts?

Are you tracking your lifts?

Life is crazy. We are constantly making decisions from the time we wake up to when we go to bed. Have you ever thought about how many choices you make in one day? I bet you would be surprised. So you walk into CPM and see 1 RM Back Squat on the board for Part A.

Do you have any idea where to start? Do you know your goal? No? Well, it’s time to start tracking your numbers. It only takes a minute after class and seeing progress will not only satisfy you, it will make your life easier!

Ideas on how […] Read more

Soreness vs. Injury

Soreness vs. Injury

We have all heard it many times before – regular exercise is good for you. It can help you lose weight, reduces risks for many diseases, improves your mental wellbeing and strengthens your bones and muscles. But with exercise there may also be some physical discomfort along the way due to the stresses placed on the body.

When experiencing discomfort, it is important to understand the difference between exercise-related muscle soreness and pain. Muscle soreness is a healthy and expected result of exercise, especially if the workout was challenging and/or new to the body. Pain on the other hand may be […] Read more

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