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
About Nicole Zacher
Entries by Nicole Zacher
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 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
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
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
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
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
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
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
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
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 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.
Watching the Huskers game the day after Thanksgiving 🙂 Most memorable meal was a […] Read more
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
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
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
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
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
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
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
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