Nichole Rae Coaching

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Workout #2 for Training at Home

As promised here's a second workout you can use with the first one to alternate between for the next few weeks. This workout should be implemented in the same fashion as the first: circuit style. This means you complete one set of all the exercises in a row, taking as...

Nutrition and Exercise During Social Distancing

The recent COVID-19 pandemic is obviously alarming, and, more than that, it can be a disruption in our everyday lives. We should all take care of ourselves—and each other—by “socially distancing” ourselves. That being said, you don’t want to use it as an excuse to NOT...

Computer Neck: What Is It… and What Can You Do About It?

In today’s technological world there are millions of people spanning the globe spending an average of 5 – 8 hours a day sitting at a computer – whether it be for work or for play. This scenario seems inescapable and unfortunately prolonged use of computers during...

Does whey protein make you fat?

I received an email from a client asking the question, "Does whey protein make me fat?" She was inspired to inquire due to a post she read on the internet written by a man who claims he has been wrong all these years for suggesting whey protein to his clients because...

How to lose more than 50–100 lbs

Since our birth people have been telling us what we need and how to do things. Most of us bought into these ideas because they came from people that we loved and trusted or those that served as authority figures, such as teachers, preachers, politicians and the like....

Paleo Sweet Potato Chili: A quick and convenient recipe

Yes, you read it right, and it’s the bomb! When it comes to food I work hard to see it for what it is – fuel for my body. This recipe is great for a post-workout meal, to clear a stuffy head or to simply warm the insides on cold days. It is very simple to make and...

How many calories do you have to burn to lose a pound a fat?

There is a lot of confusion around the importance of healthy nutrition & how it applies to exercise. So this week’s topic for discussion is the significance of a calorie and the common question about how many calories you need to burn to lose a pound of fat....