“I first met with my wellness coach because I wanted to better myself and needed support. Setting goals with my coach has helped me stay on task; it is helping me walk my talk. I feel like I am starting to get unstuck from the rut I have been in for so long. Being held accountable but not having severe consequences gives me a little more push and I have been able to keep my goals in my mind and not forget about them. I would tell someone considering wellness coaching that it is worth a try. I like the fact that I have someone I can go to with my goals and be there for me no matter if I get them done or not. For me, my wellness coach is part of my drive.”
-E.S., Cambridge MN
"I was at a time in my life when I felt it may be helpful to try the free coaching and have found it was good to talk about how I was feeling and discovered how much better I feel trying to walk more. I’m still in the same places in my life with work and family, but feel better because I physically feel better getting the walking in on my days. I would recommend others to try coaching because you’ll be pleasantly surprised at how good you’ll feel about yourself!”
-J, Braham MN
“I started walking and knew I needed help, so I met with my wellness coach and it has given me more options I might not have thought of; I have to be accountable – you don’t want to disappoint! I have lost 105 pounds. Having support and different ways to see a set back or goal has been worth the time to sit down with someone cheering you on.”
-Z, Cambridge MN
"Why a personal trainer? I am 57 years old. I was over weight and out of shape to the point me body hurt all the time. I had shortness of breath just walking a short distance. I was depressed and unmotivated. I tried many times on my own to lose weight only to gain more. It was very frustrating. I knew I didn't want to do a plan where you had to drink chemicals and lose weight fast. (It only comes back when you stop drinking the stuff.) In January (2014) for my birthday I wanted a personal trainer. I worried about the expense and wondered if it would pay off. I met Nicole in January, we talked about 3 important parts: Exercise, Nutrition, and Motivation. Exercising started, to be honest, my first week I was going to see if I could slide by and didn't exercise at home. But I found out that when I had my training sessions with Nicole I paid for not exercising. She truly knows how to motivate a person. We started exercising slow and had weekly plans and workout sessions. In the beginning, workouts were painful and hard. Slowly, by the start of summer, I was riding bike; by the middle of summer, I was riding 8 miles. I was feeling great. Pounds were going off and my body wasn't hurting. Feeling fantastic and strong, breathing better, more balance, and a positive attitude. Nutrition - I loved to eat and I found myself eating all the time and looking back, very large portions. Now I eat to fuel my body: Fresh vegetables and fruits, greens like salads, and meat. I eat smaller portions and think about how to fuel the body, not to eat because I want to. I have more energy, my body feels great - no more hurting and I sleep better! It has been a good year. I had a goal of 50 pounds and have made it to 41-pounds lost (Jan 2015). I am very proud of that because the pounds are not coming back. I will make it to 50 because I am motivated and I know what I need to do to get there. The support I got from Nicole has made me a happier and healthier, stronger person. I can say that a personal trainer is very much worth it. I got more than what I paid for - a new healthy life. When people ask me how I lost the weight, I say I had a personal trainer. Thank you, Nicole!
-J.P., Cambridge, MN
“I was out of shape and wanted to start an exercise program and change my eating habits for a healthier lifestyle. The coaching that I received [from Nicole] has made me more conscious of my eating and caloric intake; I have added many more fruits and veggies into my diets and do label reading more often. I attend a daily exercise program in the morning and I go on evening walks; both have contributed to weight loss and body fat reduction. I recently tested my blood sugar and my results improved dramatically since my last wellness meeting.”
-R.B., Cambridge, MN
"My experience of working with Nicole as my wellness coach has been very positive. She was recommended to me by my chiropractor, as my weight was affecting my health and back. This was my first experience with any kind of counseling. At first, I didn't know what to expect. She made me feel very welcome and relaxed. She let all the ideas be mine. That surprised me a little as I thought she would tell me what to do. There was never any scolding about what I had done or ate. She let me realize and learn things on my own. By keeping food logs and looking up calories I was much more aware of what I was eating and what the calorie culprits were. I still ate what I wanted just not how much I wanted and became aware of high calorie foods. Exercise helped decrease my appetite and I did not want to waste the work by eating like I had. It made me feel better physically and mentally. Nicole created workout plans with equipment I had at home and work. She made them within my physical ability. My weigh loss was only half of what I had set for my original three month goal . . . I am not disappointed with this because I have learned to change my exercise and eating habits gradually. I feel it is something I can continue to do rather than "dieting". The series of workouts have made my whole body more toned helping me enjoy other activities and reducing back pain. I have become more aware of fiber intake. I have realized that eating or drinking in the late evening can reduce my quality of sleep. I have done a couple things to push myself socially which can be hard for shift workers. I feel Nicole steered me in the right direction to make my own positive changes in my life and did it in a way that is sustainable."
-K.M., North Branch, MN
(*Since writing this, KM doubled her weight loss and continues to set weekly, monthly, and 3-month goals to attain her wellness vision!)
"I would encourage anybody who has any doubts about running/walking in a 5k to contact Nicole for training services. This was an experience that I will never forget. I have never been a runner and in High School, gym class was my least favorite class. The thought of exercise would lead me to find any excuse to get out of it. Now that I’m older and realize the importance of getting healthier, I feel that exercise is so important to a person’s well being both mentally and physically. Before I started [training for a 5k with Nicole] I walked every morning and always wondered what it would be like to run in a 5k. I never thought it would be possible as I’m older now and with age comes the aches and pains that were not there years ago. Once I committed to participate in this adventure, I never regretted my decision. The training went better than I expected. The training was planned at a pace that kept me going but wasn’t too much that I wanted to quit. Nicole is a caring person who’s goal is always to have you succeed."
-S.M., Cambridge, MN
"I first met Nicole in 2008 when she had started at Cardiopulmonary-Fitness Bagley Clinic. It was through her strong direction and encouragement that I saw myself advance in what I could do physically; she incorporated sound health issues and introduced me to some yoga techniques. She is a great motivator to keep going - a real "Jillian Michaels" type--she won't let you give up and she encourages you to "reach beyond your grasp!"
-D.J.T., Clearbrook, MN
"Nicole is very concerned about helping people feel better through exercise and good nutrition. She has helped my aging body with its aches and pains to not be in pain. I believe that I have fewer doctor visits and I feel better about myself."
- K.A., Bagley, MN
"Nicole inspires, motivates, and challenges her clients. When I turned 40, she encouraged me to exercise on a regular basis. For six years, I did circuit/strength-training, but was advised to incorporate more aerobic exercise into my routine. I began running at the age of 46 and ran my first 10k (with Nicole) after 2 months of training. A year later, I have run in 15 events, including a sprint triathlon! This is the best that I have felt physically and mentally in years. Nicole has supported me every step of the way!"
-L.W., Kenyon, MN
"I have always enjoyed being active and staying fit. My workouts for the past 18 years consisted only of running. I [hired Nicole] because I needed a change in my routine. Nicole is very knowledgeable in the area of fitness and training so I felt very comfortable that she would create a program to meet . . . my expectations. She is very personable, friendly, and very positive. . . I would recommend her to anyone. After I had started [my program] with Nicole, I talked with one of my good friends about my great experience; [I recommended my friend . . . who is also one of Nicole's clients.]"
-B.M., Bagley, MN
began training for her first sanctioned Run/Walk at the beginning of August, 2009. She had been regularly participating in moderate-intensity circuit strength training for several years before she was encouraged to add more aerobic exercise to her regimen - whether by incorporating daily walks or cycling, etc. Lori is the type of person that will work toward defined goals; it helps that she is intrinsically competitive, as well! We ran in the Walker Northcountry 10k in Walker, MN, in September of 2009. Since that time, she has run numerous 5ks, 10ks, and TWO half-marathons! AND competed in both the 2010 Paul Bunyan Triathlon in Bemidji, MN, and 2012 Paddle-Pedal-Run Triathlon in Cambridge, MN! Way to go, Lori (mom)!
had been a dedicated exerciser before beginning to work with Nicole in October of 2008, making it to the gym 3-4 days per week. She set out at age 48 to improve her health by consulting with a personal trainer! Her goal before working with a trainer had been to rely on the exercise machines to let her know when she had burned 400 calories in a workout - not a bad place to start! With a short term goal of learning to breathe more deeply (or, fully) during exercise and long term goals of increasing both endurance and muscle strength, Renae began with a 3-minute Step Test to determine her current health status (based on predicted VO2max). Throughout the next six months, she worked up the courage to paticipate in a 1-mile Rockport Walk Test, in which she found that her predicted VO2max had improved greatly! Additionally, by June of 2009, Renae had lost 39lbs!
Not only is Renae a testimony of success when it comes to improved physical health; she also demonstrates a successful attitude in her willingness and eagerness to attain new exercise programs every 8-12 weeks-a key component in exercise adherence (new exercises = new motivation!) and both exercise tolerance and abilities (new and different routines offer "muscle confusion" and additional opportunities to practice strength kinesthetic awareness.)
Sharon and Tracy
signed up for a small group first-time 5k training group with Nicole. (See Sharon's story in testimonials.) Both ladies have continued to pursue fitness goals, including a 5-mile race in Isanti County, and the Women Rock 10k in St. Paul!