Lifting Women Up

Nicole dives into the transformative world of strength training, moving beyond the conventional goals of aesthetics. Through a thought-provoking discussion sparked by a conversation at a corporate fitness event, she challenges the myths surrounding weight lifting, particularly the fear among women of becoming "bulky." Nicole explores the wide-ranging benefits of strength training, highli...

In this episode, I'm taking a fresh look at working out. Forget the "no pain, no gain" spiel and the scale. Let's chat about turning exercise into something we actually look forward to, something that feels like a treat, not a chore. I'll share my own journey and debunk some of those myths that make fitness feel like a drag. Ever thought about how your mindset can totally change the game? Or why c...

This week we're diving into the critical, yet often overlooked aspects of heart health, that extend beyond physical activity. We'll explore how our daily habits, routines, and self-talk can significantly impact our cardiovascular well-being, sometimes in ways we don't anticipate. From the detrimental effects of negative self-dialogue and lifestyle choices like alcohol consumption to the influence...

In this empowering episode, we are joined by special guest Dawn DiMicco, the author of the inspiring book "Courage Rising." Dawn takes us on a transformative journey through the power of courage and how it can help us navigate the challenges of health and wellness. Our conversation begins with a deep dive into the essence of courage and its role in building confidence. Dawn challenges us with the...

I'm joined by Alisha Carlson, a Non-Diet Lifestyle Coach and founder of the Strong[HER] Way. This episode explores the powerful connection between intuitive eating, nourishing our bodies, and cultivating a positive relationship with food. In this episode, we embark on an insightful journey, covering various topics such as: First, we unravel the complex nature of diet culture, examining its imp...

Did you know that 1 in 5 women will be affected by Hashimoto's in their lifetime? This is an autoimmune condition that's on the rise and important to have a basic understanding around it. Even if you don't have a diagnosis of either of these conditions, this will still be full of incredible information for you to soak in. Join my discussion with my good friend Natalie Guevara, a Functi...

Do you ever find yourself reaching for that extra slice of pizza or indulging in sugary snacks when you're feeling sleep-deprived? It turns out, there's a strong connection between the quality and quantity of sleep you get and the food choices you make. Everything is connected: sleep, exercise & movement, nutrition, and stress. They all feed into each other. Join me as I discuss: - Taking the firs...

Unlock the Secret to Building Muscle-  How Sleep and Nutrition Can Supercharge Your Workouts! March isn't just about spring cleaning, it's also a double-whammy month for health enthusiasts! With National Sleep Awareness Month and National Nutrition Month, there's no better time to learn how these two powerhouse factors can help you achieve your fitness goals. Don't just hit the gym hard and hope f...

Part 5 and the final part of building consistency in the gym. You should know by now, the big driver of long-term motivation and consistency is competency. Can you do the thing you want to do? More importantly, do you believe you can? In this final part I discuss one of the biggest reasons many people quit: it gets boring. So, what do you do when you get bored? In this episode I discuss: - 3 big s...

Part 4 of building consistency in the gym. You should know by now, the big driver of long-term motivation and consistency is competency. Can you do the thing you want to do? More importantly, do you believe you can? We get past the beginning stages of setting up a successful environment for you to thrive and talk about what happens when you get into the weight room and start doing the damn thing....

Building consistency in the gym requires you to build competency. Competency is can you actually do the thing you want to do? A big part of this that often gets left out is knowing the rules of the gym. Not only the written rules, but also the unspoken rules. If you want to feel comfortable in a gym, it's crucial to know the lay of the land and how to operate in a big, shared space. It's not by an...

Part 2 of the series to increase your competency in the gym. This episode Nicole discusses what comes after you find your gym, what to wear, what to bring, and how to fuel and re-fuel. One big part of motivation is competency-- can you do the thing? In this case, it's can you get yourself to the gym and lift weights when you're there. In this series I'm leading you through finding the right gym fo...

Part 1 of the series to increase your competency in the gym. This episode Nicole discusses how to find a gym that fits your needs and what to look for. Finding the right gym doesn't have to be that serious, but it can feel intimidating. Here's how you can navigate that process. One big part of motivation is competency-- can you do the thing? In this case, it's can you get yourself to the gym and l...

Are you aware of the dual nature of stress? On one hand, it can be harmful to our health, but on the other hand, it can be beneficial when harnessed correctly. In this podcast episode, we delve into the intricacies of stress, and how a change in perspective can empower you to overcome common struggles such as stress eating, lack of exercise motivation, poor sleep and feelings of anxiety. Discover...

I've had a ton of experience over the past 6 years doing Dry January, multiple dry months, and dry weeks so I want to share my personal observations and recommendations.  If you want to change your relationship with alcohol and drink less to improve your health and fitness this episode is full of strategies to do just that. I talk about: - Setting your intention for the month. - How to approach it...

In this episode, I reflect on my personal growth and development over the past year and share my plans for the future. From improving my relationship with alcohol to embracing new challenges, I share how I have learned to focus on one goal at a time and the power of shifting my beliefs. Join me as I look toward 2023 and encourage you to do the same.

Take a deeper look into my coaching system and the 3 pillars I use with my clients. These are the most essential pieces to have in place as you begin your weight loss journey and beyond. Establishing these 3 pillars will guide you as you navigate weight maintenance which the most challenging part of weight loss.

We're officially in the full swing of holidays with Thanksgiving approaching! Listen to learn a simple way to approach all the food and drinks at all the holiday parties and gatherings.  You can still have fun AND lean into your health and fitness related behaviors. 

In this episode, I'm hosting Tara Hatfield, founder of Tara Life Coaching. She specializes in Whole Life coaching for the busy mind. She works with clients to declutter, define, and design a life that will clarify your HELL YES! and create space for you to make decisions with greater ease. We're diving into more of redefining your holiday health with tactics to keep you on track toward your hell y...

If you're someone who goes off the rails during the holiday season year after year this is for you. In this episode we're getting into your beliefs and programming around the holiday season. This specific episode was inspired by a conversation I had with someone recently where she said she wanted to hold off on training for the next couple of months because she wants to have fun over the holidays....

Listen to this quickie episode where I discuss what self-compassion is and isn’t.

In this episode I discuss a big conversation I've been having a lot over the past several weeks. It's the topic of optimal vs reality. There are stories that we have running through our heads about what is optimal for us based off how we want things to be or how we believe them to be: Working out in a gym vs. home Not having enough time vs. needing a certain amount of time Motivation from outside...

This week's episode is from a free workshop I had back in April called, "Uncovering the Fundamentals of Powerful Goal Setting." Setting powerful and inspiring goals is crucial to your success. If they're not inspiring, then why would you want to pursue it? In Part I, I discussed fundamentals #1-5. In Part 2, I'm discussing fundamentals #6-9 We're going to dig below the surface level and get to the...

This is a 2 part episode, so episode #2 will drop next week. This week's episode is from a free workshop I had back in April called, "Uncovering the Fundamentals of Powerful Goal Setting." Setting powerful and inspiring goals is crucial to your success. If they're not inspiring, then why would you want to pursue it?  In Part I, I discuss Fundamentals #1-#5.  We're going to dig below the...

The harder you work the harder you have to recover. Besides lifting weights to build muscle there are 3 other keys to keep in mind as you go along. Recovery- it's more than just taking a rest day. Nutrition- what's most important when lifting weights and wanting to build muscle.  Mindset- there's ONE huge thing to keep in mind that will keep you on track and prevent you from "falling off." The Lif...