speaker-0: Hi, welcome to Conversations with Dr. Vasilia. I'm your host, Dr. Vasilia Binenstock. And today our guest is Nicole Zeppoli. Did I get that right?
speaker-1: Almost fully. It's okay.
speaker-0: yeah, so Nicole, you are a fitness instructor, lifelong athlete. You've just got an amazing journey. so why don't you just start us off by introducing yourself and kind of telling everybody what it is that you do now and maybe what led you here?
speaker-1: Yeah, thank you so much. thank you for having me on today. I so I am a fitness and wellness coach. I have a mobile and remote coaching business. So I do online and also hybrid training in person and online one on one. And I started that about 10 years ago. We just celebrated 10 years. And in business. Prior to that, I had you know, been mostly in person. So everything was brick and mortar. I've opened gyms. I've been brought on to already established gyms, different things like that. But before that, as you know, far back as, you know, since I was a little girl, I had this, you know dream, I guess, and goal. at the time obviously it was just a a dream to own my own gym, to be a coach and and I started gymnastics dance when I was two, gymnastics at four, and I pretty much just I still have I still do those things. I never stopped. So they have literally carried me through so many different you know, seasons of life and And really laid the foundation for everything that I have continued on to do. When I was when I was eight, the first time I remember actually talking about what I wanted to be when I grew up, on career day, we were supposed to share what we wanted to be when we grew up. And I dressed up and we were supposed to dress like like it as well, and stand up and talk to our our class. And so I wore what I thought coaches wore and I so I had my gymnastics warm-up suit on and stood up and said that I would be a coach and own my own gym and which is really interesting because I that is exactly what I ended up doing and I've really as far as at that time didn't know exactly, you know, w ha what that would look like. In my head, it was a gymnastics gym. And you know, as I got a little bit older, I had the opportunity to train at the Olympic Training Center. And in I did both artistic and rhythmic gymnastics. And in rhythmic gymnastics, and I both of course, like in you know, dance of course as well. Eating disorders are a real thing and it is like a a real actual especially back this was in the nineties. And and it was a it was something that a lot of girls, it was very common. and I remember my coach even talking about it when she was on national team during the eighties. She she had a pretty severe eating disorder. And it, you know, it starts as just wanting to achieve the that aesthetic that the judges are looking for. And then of course and and also, you know, having some control in in their life and over what it is that they're they're doing. But she was very open and shared a lot about what she went through and her struggles, which I think is what really, I mean, was very impactful in my own life. And kind of opened my eyes to, okay, yeah, definitely do not need to go that way. but it was also really, it was like a very it affected me a lot. having friends that were dealing with that. And it it made you know, it made me really sad, but it also made me want to do something about it because I just it was like I had this deep desire to make sure nobody had to go through that ever again. And especially with athletes, female athletes. And and so anyway, when I was at the Olympic Training Center, they had us take we had to go to nutrition classes and which was so cool. And and I absolutely loved it. And that was really the moment when I had a lot of clarity over what I wanted to do. you know, what that dream that I talked about when I was eight years old, to really starting to kind of figure out the path and that purpose that I definitely felt like I you know needed to to to pursue and follow. And so yeah that you know really kind of brought some clarity to where it was that I wanted to go. And that was when I was 14. So I was I think it was sometime between eighth and ninth grade. And and then started my first mobile and remote coaching business when I was nineteen. and you know, started coaching pretty young as well as I was still still training, still competing, and then eventually made my way to some different styles of training like natural bodybuilding. I found CrossFit when I was a few years, I guess about seven years after I opened my my first gym and that was amazing. I was introduced to other styles of weightlifting like Olympic weightlifting And that I had never done before. And I felt like I should be able to pick it up really quickly. And there were a lot of little tiny, tiny nuances and details and things that, you know, I discovered learning weightlifting, which was like this really interesting it was it was just really cool to pick up a new sport basically. And I ended up Being in Olympic weightlifting, competed in powerlifting and and CrossFit, of course. And and so, you know, discovered all these new ways of training and doing fitness and staying, staying fit and healthy, but also building strength and having fun in the gym. And of course, I you know, doing doing stuff that is mentally and physically challenging. And the the biggest thing I guess takeaway from all of that when I first started cross site, it was the the closest thing that that I could I guess relate to gymnastics and being in competitive competitive sports or stuff like that where it's you know, it's more of that you're competing with your yourself and you know, seeing what you're able to do today versus what you were able to do this this day last year or you know, whatever that looks like. but the the mental fitness that you build and continue to just get stronger and definitely more resilient for sure. But the conversation that goes on in your head when you get into, you know, moments in a workout that are really uncomfortable or you're fatigued and How interesting fatigue works when you're fatigued. It's easier to let fear take over and to not trust yourself as much. Or, you know, and some of that is healthy. And some, you know, it's like navigating the whole internal dialogue that's going on in your head as well. And how do you overcome that and continue to show up and move forward and and get that next rep? you know, despite what your time is on the clock or how long you feel like it's taking you or this or that. And and then also the ability to stay focused on form and technique even under fatigue or
speaker-0: No mind over matter basically in so many of those situations, it sounds like like overriding what you're feeling and what you're thinking and and pushing through it, basically.
speaker-1: Yeah, yeah. Yeah. Yeah. Yeah. And I just I guess like that was the biggest thing that stood out to me. Of course I was getting stronger and I could see visible changes, but it was more the mental side of it that I was just yeah.
speaker-0: Is that something that you expected going in that this is gonna build you and that yeah, I figured like there's so many things when we take on a big challenge that they end up testing us in ways that we didn't even realize were gonna happen.
speaker-1: Yeah, for sure. It and I love stuff like that. So it was it was really cool and it was really neat how I noticed like that was one of the first things I noticed was how because I was going through a tough time at that time when I started CrossFit and so being able to take my experience in the gym, how I was able to overcome that mentally and apply it to
speaker-0: Yeah, like that that's the way that you were able to handle your thoughts and the challenges there. You use the same you kind of transferred that over to deal with like personal life stuff.
speaker-1: Mm-hmm. Yeah. Yeah. I can I can clearly remember the when it like getting into a workout thinking, my gosh, like I don't know if I can actually finish this workout. This is maybe I you know and then I end up finishing the workout eventually and it and then you're like, Okay, I just did that. I just did did that. And I definitely
speaker-0: That's pretty cool. That's a great feeling. Yeah, that like you did something that you didn't think that you could do for or even it had I'm sure there's so many moments like in things that are hard where we want to give up, where it feels like it's never gonna happen or we're not good enough. And just being able to overcome those and then see that you did achieve it, it's pretty amazing feeling. Yeah. You know, one thing that you said that just stood out to me right away is
speaker-1: Yeah.
speaker-0: That you achieved your childhood dream, which is like really actually pretty rare. You know, a lot of people don't, because sometimes our childhood dreams are like, I want to be, you know, a famous singer and like we can't even sing and we don't even want to do that later on. You know, sometimes they're like kid dreams, but a lot of people have a specific dream and then they let go of it. Like I'm thinking personally, when I was a little kid, I want to be a writer, a creative writer. And I went all the way into college and to major in creative writing and then I took this detour and I became a therapist and I did academic writing and now I'm doing other kinds of writing like self help writing and I'm like, okay, like I am a writer, but like not in the way that I thought. And I once worked with somebody who like a news journalist, and she said when she was a little kid, she wanted to be a journalist, and she got there. And I feel like it's so rare to meet people.
speaker-1: Yeah.
speaker-0: that actually take that straight line and go there. Like in your experience, what was that like? Did other things almost pull you away from the dream? or did you just feel like you kinda had this linear way of getting there?
speaker-1: I don't even know. I mean, I it definitely I'm not gonna say it's linear because that my life has been through I I've been through a lot of adventures. but it's been the steady constant thing in my life that I literally like in it's the foundation in the h you know, that I guess the the Everything that I am and had from gymnastics and that foundation. Yeah. And how I've been able to carry that on throughout my life is it's really interesting because I feel like if I can articulate this well, the that foundation alone. And a lot of what I I actually wrote a book that and release it this past year and I talk on the six shifts to living your strongest, healthiest, happiest life. But it the title of the book is Live Fit from the Inside Out. And so in a a big one of the and what I think is the most important part of those six shifts is one is on mindset and our thoughts. And everything that I carried on and took with me from that foundation of gymnastics and all of like the mental work that you, you know, go through to prepare to compete and the different visual visualization techniques and the different things, exercises that that our coaches would have us do and you know, just mindset belief and all of those things. Going back to that and drawing from it literally has carried me through my whole life. Obviously, like where I was at when I was 17, 18, 19. you know, there was definitely that solid foundation there, but it's definitely evolved since that time. And all of the so those six shifts as far as I guess looking at it in I knew what I was here to do. I was open to possibilities, knowing that I don't know what that looks like exactly. And knowing that I my my purpose what is like deep within inside of me of what, you know, helping others, working with others so that they can live their strongest, healthiest, happiest lives possible. Yeah. making sure that I'm you know, staying true to that core belief and foundation that I had and who I am. And I think that right there carried me. And the six shifts that I talk about all throughout the book, that's like you know, we start with something, of course, like some layer of found foundation of some sort, and then we continue to build on that. And the across time as, you know, as we continue to grow, the things that I guess allowed me to realize that dream and continue to live you know, and move closer to that dream and then beyond. I'll come back to just simple daily habits, which I know sounds super funny, but it really is. Like it's like so many, so many days across you know, years of just showing up in your life in what seems almost insignificant or maybe even boring to a certain extent.
speaker-0: What's so right?
speaker-1: And the yeah. And so the that right there, I would say, and I I talk about when I when I talk about this book, all of the culmination of everything that is in there is pretty much my entire approach to coaching and how I how I coach the my clients and athletes that I work with, but also what has literally carried me through my whole life and allowed me to continue to grow and you know reach that next level of Nicole and continue to build on that. And then and it it's it's I really think it comes back to just those super simple daily habits, checking in with ourselves, making sure that we're you know addressing those little little things and then seeing how we can make improvements, not because we are punishing ourselves or we don't like a certain thing about ourselves. It's about who do we want to be, who do I want to be this time next year, in six months, in five years, at the end of my life. Like, so, you know, what are we doing today and what can we continue to do to move closer to that person, that future self. And
speaker-0: is so true. Even if it's a small step.
speaker-1: Yeah. yeah. And it's super tiny, like little tiny daily habits that add up and compound over time for sure. Yeah.
speaker-0: Yeah, you know, you're reminding me, a a friend of mine is like a a business writer and podcaster. And I was listening to one an episode that he was on like as a guest, and he said there's this thing called the left field theory, where you know how people say, like, this opportunity, this thing, it just came out of left field, like it came out of nowhere. And he said, Nothing actually really comes out of nowhere like that. What people aren't seeing is those tiny thousand tiny small things, the small steps, the consistency, the little interactions that you meeting people or all the things that you put together, they add up. And then at some point there's this little tipping point. And then it seems like, wow, that just came out of nowhere. But it really didn't. It was like years and years in the making. And that's like it just reminds that's so much like what you're talking about. Yeah. But it's something else you said and
speaker-1: Yeah.
speaker-0: It's funny that you said it because I thought it when you were talking about discovering CrossFit and all those things is having an open mind, like being flexible. Like on one hand, you said you had the sense of purpose, like this is a direction you know you want to go. It's just who you are, who you're supposed to be in this world. But the other one is that there is flexibility because I think that happens to so many of us. We've got this vision of what something should look like. And then we have opportunities that are the thing that we want or leading to the thing that we want. And then don't take them because they don't look like what we imagined it should look like. But what happened with you is like you kept that open mind and that allowed you to do this path. And like you said, even like go beyond what you even thought, like with CrossFit and the Olympic weightlifting and and that kind of stuff.
speaker-1: Yeah.
speaker-0: Yeah, I was saying that very significant. Yeah.
speaker-1: Yeah, I think, you know, there's that level of creativity within whatever it is that, you know, whatever you feel called to do. And maybe it's not very clear. Maybe you're not, maybe it is really clear, but you're like not ready to like, I don't know, take that on. but I think that that I saw something actually today about and I loved it, being curious. You know, curious, open-minded, and open to being creative in how you're able to do what it is that that you love to do and that makes a difference in the world. And so the you know it's the what it's it said replace fear with curiosity. And I'm like, that is so great. I love that. It's so simple. And it is such a a cool way to look at something that might be standing in our way because we're we're scared or afraid to take that next step. But rather than you know living in that place of fear that is kind of stopping us from moving forward, looking at it with some curiosity. Maybe we're only looking at it from one, you know, our limited view. but maybe there's some other ways that we can look at this and discover something that we didn't know or could, you know, where it could possibly lead us or take us without being held back by myself or anxiety or whatever. Yeah.
speaker-0: Yeah. And anxiety. Yeah, so true. Like, we when people have panic attacks, you know, they feel these sensations in their body and they get so scared of them. And one of the things that we teach people is to approach them with more curiosity, like and try to be more objective about them so that they're not feeding in this negative emotion to it, and that's kind of spirals the panic attack. but it's funny because that is It's different than a lot of the advice people get, especially in realms like business or you know, in in college, certain kinds of careers. It's like we're taught grit, like you have to bite down on something and don't let go, one track mind, everyday focus. And yeah, some of that is important. Like you kind of can't give up. You really have to just keep going to achieve certain goals, but also it's it does kind of foster this like tunnel vision mindset where you can like walk right by a door that is the right one and not even know it because it's like again, it doesn't look like what you thought and you're not being open minded or letting yourself be creative about how to get to that goal or what it might look like when you do get there.
speaker-1: Yes, yeah.
speaker-0: Yeah, that's pretty cool. I mean, it's so funny how these things come out, you know, and it's just little tidbits that so many people could use. Like there's so many people in some pro part of their journey to achieve something that maybe haven't been thinking this way, and that subtle shift, it can it can change the whole trajectory. It's pretty cool. Yeah. so obviously, you know, for a lot of people, fitness showing up every day, it's like that thing that gets them through everything. It's like that's where they meet themselves. They can set those goals where they compete against themselves. how do you feel like has this helped you get through things in life?
speaker-1: my gosh. it's it is my anchor for sure. It's the I I guess and it the six shifts that I talk about. That right there, obviously fitness is a big part of that. And movement. I love strength training. It is definitely I love body weight strength training. I love you know working with a barbell. I love all of that. I love but any kind of moo feint is of course better than no moo faint. but the the again going back to the mental benefits that you get mental and emotional like everything and it's everything's so connected to you. So that that is huge and the fitness especially as a female and you know, going through all different seasons, all the different things that us ladies go through. whether or not you have kids or not, like there are a lot of things that are, you know, our bodies are you know, they go through a lot of things. So the especially, you know if as far as like pregnancy, postpartum, and then getting like perimenopausal, menopause, all of that. And then of course like just earlier our earlier years, all of that is so important because fitness helps regulate all of those things. And
speaker-0: Yeah. In menopause and everything, yeah.
speaker-1: Yeah, and it and and the coolest thing too is strength training is by far the best thing that we can do as as ladies for sure. strength training, especially as we get older, there is nothing wrong with cardio, but it is not going to give us the same benefits that, you know, lifting weight is is going to
speaker-0: It's good 'cause I hate cardio. Hate cardio. But I love I like lifting weights, you know. It's it's it feels good to me too. And you see though you start to see those results and like feel proud or feel more more toned and just feel stronger overall without having to like be breathless running w jogging, which I hate car. So
speaker-1: Exactly. I'm like, I might, you know, decide if there's running in a workout, there better be some handstand work or a barbell mixed in with it, then I'm okay.
speaker-0: Absolutely. I know. I know some people love it. And it's like our different muscles too, you know, like fast twitch, slow twitch muscles, people who are built for endurance versus people who are built for small bursts. And you know, it's funny that you say that because I'm like that in my the rest of my life too. I like to do things in small, intense bursts. Like I can work really hard on something for a short amount of time and then tax myself and then be need a rest. versus people who like they're like, I do this project a little every day. so do you find that it's like that for you too or no?
speaker-1: It is really interesting because I am definitely one of those people that I like to sit down and I'll sit for like I could literally I I would much rather sit down for like five hours and knock something out where I'm like full focus, like go to town, rather than do like a little bit at a time. But sometimes that's what you know, to be able to you know, work through certain things or be able to accomplish certain things, that's the approach that we have to take and we have to be able to kind of like we're not always going to be able to sit down with like our, you know, full focus for hours on end. but knowing that, you know, having that patience with yourself and being like, okay, well, I'm going to commit twenty minutes a day to this specific thing and pick it right back up and stay consistent with it. and that definitely applies to fitness too. And you know, the what I guess the benefits as far as fitness as we get older as women, like there are so many myths out there of you know that you s well, I say they're myths because we're proving all of these things wrong. as far as, you know, you lose muscle as you get older. No, it's because we stop you know, being active and and and an active life, that's the only reason why you would start to lose muscle is because you're not, you know, staying consistent with it. And as you get older, you can for sure continue to build muscle and you can maintain muscle mass and, you know, that lean mass as you get older. and that weight training not only is, you know, making you stronger, your muscles stronger, you're actually building bone density, which is even more important. I mean, it is just as if not more important for for women, of course, but but then, you know, those are the physical benefits. The the mental side to that is the the coolest thing when you are lifting weight, especially as a female, Being able to feel strong is one of the most empowering things in the whole world. And it I feel like could change the entire planet.
speaker-0: I agree with you. I agree. And and the opposite, like feeling like not strong is so disempowering. Like I was real pretty in shape for a really long time, big part of my life. And then I kind of let it go because work was just so much. and I put myself last for a while. And then I just remember things like I'd be like washing my hair or do it butch and I'm like, my arms are tired. I'm like, this is like Not a good sign. Like your arm should not be tired after that little time. So I got back into strength training. And yeah, once once that muscle starts coming back, it's such a good feeling.
speaker-1: my gosh. It is so cool. It's it the the neatest part too is I think for so many, so many women across the board, like looking at the number on the scale or the number of, you know, the clothing size or or whatever it is, rather than looking at what our bodies can actually do and how much weight are we able to like, you know, lift and move and be able to and and then when our kind of our mindset starts to shift. Not that there's anything wrong with wanting to fit into a certain size or like anything like that. but the empowering you know the the amount of confidence that that builds and the amount of respect that that, you know, nurtures just is so powerful.
speaker-0: Like that you did that for yourself and and you did it and you kept showing up and and feeling respect for yourself for doing it.
speaker-1: Yeah. Yeah. Knowing that, yeah, you're like, holy cow, I just ran a mile. Wow, my legs did that, you know, or my lungs and I am I am so strong. Or, you know, wherever you're at on your fitness journey or weightlifting journey or, you know, being able to to back squat a certain amount or do something that you never thought you could do, like maybe a strict pull up or whatever that is. the of course like you are going to be getting physic you know, you'll you'll be seeing actual physical results and physical benefits from that. But it's it's definitely the the mental and emotional side that we don't really realize how powerful that can be.
speaker-0: It's like how much more energy you have, the your mood is better, and you can handle stress better because you've been taking care of yourself. And yeah, I've just before we wrap up, you know, just have a question about say somebody wanted to start their journey, you know, whether it's like a fitness journey or something they've always wanted to achieve. if they've said I've always wanted to be able to run a mile or a marathon or I've always wanted to start a gym or something. What is some advice that you would give to somebody who's like, you know, they're at the bottom of the mountain and they're looking up and they're like, how am I gonna do that?
speaker-1: Yeah. Keep the keep the angle, you know, in like still in sight. And then as far as the steps together, it's very easy to get bogged down in the details and feel overwhelmed and like it's not possible. and what I would say is the the most empowering thing that I've I've like carried on with me throughout my life and it is it seems so simple that it's like almost kind of silly. But I had someone an older lady that was a friend of mine she was maybe like 30 plus years older than me at the and this was back when I was 18, 19 years old and she's I was going through some like an overwhelming time in my life and She said, you know, when I go through stuff like that, I think just do the next thing. And then when you're done with that thing, then do the next thing. And then you continue to do the next thing. And and and it just simplified it so much that it was so helpful. And still to this day, anytime that, you know, feeling arises, it's like, do the next thing. Just do the next thing. And it's like the Power of just taking action and taking that next step. And sometimes, you know, whether it's anxiety or feeling, you know, fill in the blank, like we're having a tough time moving forward or figuring out, it's like, my gosh, I don't even know where to begin. It's like, do the next thing. What can you do next? Like in the next 10 seconds, what is something that you can start doing and take action on? And yeah. And once you get that going and it's like, Okay, then it like that momentum starts to build. You start to, you know, there's so much healing that happens in movement and that's not just physical movement, but actually like taking action and movement in your life. Like
speaker-0: right. You know just moving along. Yeah. Yeah. It's like just focus down on what's right in front of you. What is just the next thing you can do, one thing, don't think about the rest and then do that thing.
speaker-1: Yeah. And the more you continue to move along that, you are gonna get you're going to get a lot more clarity around what it is like that you were feeling overwhelmed about or you'll discover something that you're like, okay, so now I know how I'm going to attack this over here and continu you know, and and so but we won't know that until we continue to just take that, you know. Do the next thing, take that next step and continue to move forward, no matter how little it might look or feel.
speaker-0: It's a really small step. Yeah. That is so true. and it's it's pretty amazing. Like, you know, I just want to thank you for coming on here because it's it's so cool how these conversations evolve, right? Because it's like we don't we don't even know each other and we're talking, and then all of a sudden this conversation becomes about like what do you really need in order to achieve your goals, even when things really get hard, and you're talking about and people should definitely check out your book. tell me tell us the name again.
speaker-1: It's it's called Live Fit from the Inside Out.
speaker-0: Okay, with and it's the six shifts. that's awesome. Yeah, and it's the sixth shift. That's awesome. yeah, about just having the purpose, staying flexible, being curious, like using that mind over matter sometimes, taking a breath and just doing what's right in front of you, keeping the movement going. keeping consistency and then doing all those things, even and they don't have to be huge, 'cause all those little things add up. And like it's just it's so cool. Like this is what's come out and like what this conversation's been about. And I think it's so useful, super inspiring. Awesome. Yeah. Well, thank you so much, Nicole. I really appreciate it.
speaker-1: Thank you. Thank you for having me. Yeah.
speaker-0: Hey, great. And then yeah, for everybody, go check out her book. and then don't forget to subscribe to the podcast and follow me on Instagram at dr dot visilia and subscribe to my Substack Deep Dive with Dr. Vasilia. and I think I'm gonna write a little about this and kind of go a little deeper into what we talked about today and some of the themes.
speaker-1: Awesome.
speaker-1: Almost fully. It's okay.
speaker-0: yeah, so Nicole, you are a fitness instructor, lifelong athlete. You've just got an amazing journey. so why don't you just start us off by introducing yourself and kind of telling everybody what it is that you do now and maybe what led you here?
speaker-1: Yeah, thank you so much. thank you for having me on today. I so I am a fitness and wellness coach. I have a mobile and remote coaching business. So I do online and also hybrid training in person and online one on one. And I started that about 10 years ago. We just celebrated 10 years. And in business. Prior to that, I had you know, been mostly in person. So everything was brick and mortar. I've opened gyms. I've been brought on to already established gyms, different things like that. But before that, as you know, far back as, you know, since I was a little girl, I had this, you know dream, I guess, and goal. at the time obviously it was just a a dream to own my own gym, to be a coach and and I started gymnastics dance when I was two, gymnastics at four, and I pretty much just I still have I still do those things. I never stopped. So they have literally carried me through so many different you know, seasons of life and And really laid the foundation for everything that I have continued on to do. When I was when I was eight, the first time I remember actually talking about what I wanted to be when I grew up, on career day, we were supposed to share what we wanted to be when we grew up. And I dressed up and we were supposed to dress like like it as well, and stand up and talk to our our class. And so I wore what I thought coaches wore and I so I had my gymnastics warm-up suit on and stood up and said that I would be a coach and own my own gym and which is really interesting because I that is exactly what I ended up doing and I've really as far as at that time didn't know exactly, you know, w ha what that would look like. In my head, it was a gymnastics gym. And you know, as I got a little bit older, I had the opportunity to train at the Olympic Training Center. And in I did both artistic and rhythmic gymnastics. And in rhythmic gymnastics, and I both of course, like in you know, dance of course as well. Eating disorders are a real thing and it is like a a real actual especially back this was in the nineties. And and it was a it was something that a lot of girls, it was very common. and I remember my coach even talking about it when she was on national team during the eighties. She she had a pretty severe eating disorder. And it, you know, it starts as just wanting to achieve the that aesthetic that the judges are looking for. And then of course and and also, you know, having some control in in their life and over what it is that they're they're doing. But she was very open and shared a lot about what she went through and her struggles, which I think is what really, I mean, was very impactful in my own life. And kind of opened my eyes to, okay, yeah, definitely do not need to go that way. but it was also really, it was like a very it affected me a lot. having friends that were dealing with that. And it it made you know, it made me really sad, but it also made me want to do something about it because I just it was like I had this deep desire to make sure nobody had to go through that ever again. And especially with athletes, female athletes. And and so anyway, when I was at the Olympic Training Center, they had us take we had to go to nutrition classes and which was so cool. And and I absolutely loved it. And that was really the moment when I had a lot of clarity over what I wanted to do. you know, what that dream that I talked about when I was eight years old, to really starting to kind of figure out the path and that purpose that I definitely felt like I you know needed to to to pursue and follow. And so yeah that you know really kind of brought some clarity to where it was that I wanted to go. And that was when I was 14. So I was I think it was sometime between eighth and ninth grade. And and then started my first mobile and remote coaching business when I was nineteen. and you know, started coaching pretty young as well as I was still still training, still competing, and then eventually made my way to some different styles of training like natural bodybuilding. I found CrossFit when I was a few years, I guess about seven years after I opened my my first gym and that was amazing. I was introduced to other styles of weightlifting like Olympic weightlifting And that I had never done before. And I felt like I should be able to pick it up really quickly. And there were a lot of little tiny, tiny nuances and details and things that, you know, I discovered learning weightlifting, which was like this really interesting it was it was just really cool to pick up a new sport basically. And I ended up Being in Olympic weightlifting, competed in powerlifting and and CrossFit, of course. And and so, you know, discovered all these new ways of training and doing fitness and staying, staying fit and healthy, but also building strength and having fun in the gym. And of course, I you know, doing doing stuff that is mentally and physically challenging. And the the biggest thing I guess takeaway from all of that when I first started cross site, it was the the closest thing that that I could I guess relate to gymnastics and being in competitive competitive sports or stuff like that where it's you know, it's more of that you're competing with your yourself and you know, seeing what you're able to do today versus what you were able to do this this day last year or you know, whatever that looks like. but the the mental fitness that you build and continue to just get stronger and definitely more resilient for sure. But the conversation that goes on in your head when you get into, you know, moments in a workout that are really uncomfortable or you're fatigued and How interesting fatigue works when you're fatigued. It's easier to let fear take over and to not trust yourself as much. Or, you know, and some of that is healthy. And some, you know, it's like navigating the whole internal dialogue that's going on in your head as well. And how do you overcome that and continue to show up and move forward and and get that next rep? you know, despite what your time is on the clock or how long you feel like it's taking you or this or that. And and then also the ability to stay focused on form and technique even under fatigue or
speaker-0: No mind over matter basically in so many of those situations, it sounds like like overriding what you're feeling and what you're thinking and and pushing through it, basically.
speaker-1: Yeah, yeah. Yeah. Yeah. Yeah. And I just I guess like that was the biggest thing that stood out to me. Of course I was getting stronger and I could see visible changes, but it was more the mental side of it that I was just yeah.
speaker-0: Is that something that you expected going in that this is gonna build you and that yeah, I figured like there's so many things when we take on a big challenge that they end up testing us in ways that we didn't even realize were gonna happen.
speaker-1: Yeah, for sure. It and I love stuff like that. So it was it was really cool and it was really neat how I noticed like that was one of the first things I noticed was how because I was going through a tough time at that time when I started CrossFit and so being able to take my experience in the gym, how I was able to overcome that mentally and apply it to
speaker-0: Yeah, like that that's the way that you were able to handle your thoughts and the challenges there. You use the same you kind of transferred that over to deal with like personal life stuff.
speaker-1: Mm-hmm. Yeah. Yeah. I can I can clearly remember the when it like getting into a workout thinking, my gosh, like I don't know if I can actually finish this workout. This is maybe I you know and then I end up finishing the workout eventually and it and then you're like, Okay, I just did that. I just did did that. And I definitely
speaker-0: That's pretty cool. That's a great feeling. Yeah, that like you did something that you didn't think that you could do for or even it had I'm sure there's so many moments like in things that are hard where we want to give up, where it feels like it's never gonna happen or we're not good enough. And just being able to overcome those and then see that you did achieve it, it's pretty amazing feeling. Yeah. You know, one thing that you said that just stood out to me right away is
speaker-1: Yeah.
speaker-0: That you achieved your childhood dream, which is like really actually pretty rare. You know, a lot of people don't, because sometimes our childhood dreams are like, I want to be, you know, a famous singer and like we can't even sing and we don't even want to do that later on. You know, sometimes they're like kid dreams, but a lot of people have a specific dream and then they let go of it. Like I'm thinking personally, when I was a little kid, I want to be a writer, a creative writer. And I went all the way into college and to major in creative writing and then I took this detour and I became a therapist and I did academic writing and now I'm doing other kinds of writing like self help writing and I'm like, okay, like I am a writer, but like not in the way that I thought. And I once worked with somebody who like a news journalist, and she said when she was a little kid, she wanted to be a journalist, and she got there. And I feel like it's so rare to meet people.
speaker-1: Yeah.
speaker-0: that actually take that straight line and go there. Like in your experience, what was that like? Did other things almost pull you away from the dream? or did you just feel like you kinda had this linear way of getting there?
speaker-1: I don't even know. I mean, I it definitely I'm not gonna say it's linear because that my life has been through I I've been through a lot of adventures. but it's been the steady constant thing in my life that I literally like in it's the foundation in the h you know, that I guess the the Everything that I am and had from gymnastics and that foundation. Yeah. And how I've been able to carry that on throughout my life is it's really interesting because I feel like if I can articulate this well, the that foundation alone. And a lot of what I I actually wrote a book that and release it this past year and I talk on the six shifts to living your strongest, healthiest, happiest life. But it the title of the book is Live Fit from the Inside Out. And so in a a big one of the and what I think is the most important part of those six shifts is one is on mindset and our thoughts. And everything that I carried on and took with me from that foundation of gymnastics and all of like the mental work that you, you know, go through to prepare to compete and the different visual visualization techniques and the different things, exercises that that our coaches would have us do and you know, just mindset belief and all of those things. Going back to that and drawing from it literally has carried me through my whole life. Obviously, like where I was at when I was 17, 18, 19. you know, there was definitely that solid foundation there, but it's definitely evolved since that time. And all of the so those six shifts as far as I guess looking at it in I knew what I was here to do. I was open to possibilities, knowing that I don't know what that looks like exactly. And knowing that I my my purpose what is like deep within inside of me of what, you know, helping others, working with others so that they can live their strongest, healthiest, happiest lives possible. Yeah. making sure that I'm you know, staying true to that core belief and foundation that I had and who I am. And I think that right there carried me. And the six shifts that I talk about all throughout the book, that's like you know, we start with something, of course, like some layer of found foundation of some sort, and then we continue to build on that. And the across time as, you know, as we continue to grow, the things that I guess allowed me to realize that dream and continue to live you know, and move closer to that dream and then beyond. I'll come back to just simple daily habits, which I know sounds super funny, but it really is. Like it's like so many, so many days across you know, years of just showing up in your life in what seems almost insignificant or maybe even boring to a certain extent.
speaker-0: What's so right?
speaker-1: And the yeah. And so the that right there, I would say, and I I talk about when I when I talk about this book, all of the culmination of everything that is in there is pretty much my entire approach to coaching and how I how I coach the my clients and athletes that I work with, but also what has literally carried me through my whole life and allowed me to continue to grow and you know reach that next level of Nicole and continue to build on that. And then and it it's it's I really think it comes back to just those super simple daily habits, checking in with ourselves, making sure that we're you know addressing those little little things and then seeing how we can make improvements, not because we are punishing ourselves or we don't like a certain thing about ourselves. It's about who do we want to be, who do I want to be this time next year, in six months, in five years, at the end of my life. Like, so, you know, what are we doing today and what can we continue to do to move closer to that person, that future self. And
speaker-0: is so true. Even if it's a small step.
speaker-1: Yeah. yeah. And it's super tiny, like little tiny daily habits that add up and compound over time for sure. Yeah.
speaker-0: Yeah, you know, you're reminding me, a a friend of mine is like a a business writer and podcaster. And I was listening to one an episode that he was on like as a guest, and he said there's this thing called the left field theory, where you know how people say, like, this opportunity, this thing, it just came out of left field, like it came out of nowhere. And he said, Nothing actually really comes out of nowhere like that. What people aren't seeing is those tiny thousand tiny small things, the small steps, the consistency, the little interactions that you meeting people or all the things that you put together, they add up. And then at some point there's this little tipping point. And then it seems like, wow, that just came out of nowhere. But it really didn't. It was like years and years in the making. And that's like it just reminds that's so much like what you're talking about. Yeah. But it's something else you said and
speaker-1: Yeah.
speaker-0: It's funny that you said it because I thought it when you were talking about discovering CrossFit and all those things is having an open mind, like being flexible. Like on one hand, you said you had the sense of purpose, like this is a direction you know you want to go. It's just who you are, who you're supposed to be in this world. But the other one is that there is flexibility because I think that happens to so many of us. We've got this vision of what something should look like. And then we have opportunities that are the thing that we want or leading to the thing that we want. And then don't take them because they don't look like what we imagined it should look like. But what happened with you is like you kept that open mind and that allowed you to do this path. And like you said, even like go beyond what you even thought, like with CrossFit and the Olympic weightlifting and and that kind of stuff.
speaker-1: Yeah.
speaker-0: Yeah, I was saying that very significant. Yeah.
speaker-1: Yeah, I think, you know, there's that level of creativity within whatever it is that, you know, whatever you feel called to do. And maybe it's not very clear. Maybe you're not, maybe it is really clear, but you're like not ready to like, I don't know, take that on. but I think that that I saw something actually today about and I loved it, being curious. You know, curious, open-minded, and open to being creative in how you're able to do what it is that that you love to do and that makes a difference in the world. And so the you know it's the what it's it said replace fear with curiosity. And I'm like, that is so great. I love that. It's so simple. And it is such a a cool way to look at something that might be standing in our way because we're we're scared or afraid to take that next step. But rather than you know living in that place of fear that is kind of stopping us from moving forward, looking at it with some curiosity. Maybe we're only looking at it from one, you know, our limited view. but maybe there's some other ways that we can look at this and discover something that we didn't know or could, you know, where it could possibly lead us or take us without being held back by myself or anxiety or whatever. Yeah.
speaker-0: Yeah. And anxiety. Yeah, so true. Like, we when people have panic attacks, you know, they feel these sensations in their body and they get so scared of them. And one of the things that we teach people is to approach them with more curiosity, like and try to be more objective about them so that they're not feeding in this negative emotion to it, and that's kind of spirals the panic attack. but it's funny because that is It's different than a lot of the advice people get, especially in realms like business or you know, in in college, certain kinds of careers. It's like we're taught grit, like you have to bite down on something and don't let go, one track mind, everyday focus. And yeah, some of that is important. Like you kind of can't give up. You really have to just keep going to achieve certain goals, but also it's it does kind of foster this like tunnel vision mindset where you can like walk right by a door that is the right one and not even know it because it's like again, it doesn't look like what you thought and you're not being open minded or letting yourself be creative about how to get to that goal or what it might look like when you do get there.
speaker-1: Yes, yeah.
speaker-0: Yeah, that's pretty cool. I mean, it's so funny how these things come out, you know, and it's just little tidbits that so many people could use. Like there's so many people in some pro part of their journey to achieve something that maybe haven't been thinking this way, and that subtle shift, it can it can change the whole trajectory. It's pretty cool. Yeah. so obviously, you know, for a lot of people, fitness showing up every day, it's like that thing that gets them through everything. It's like that's where they meet themselves. They can set those goals where they compete against themselves. how do you feel like has this helped you get through things in life?
speaker-1: my gosh. it's it is my anchor for sure. It's the I I guess and it the six shifts that I talk about. That right there, obviously fitness is a big part of that. And movement. I love strength training. It is definitely I love body weight strength training. I love you know working with a barbell. I love all of that. I love but any kind of moo feint is of course better than no moo faint. but the the again going back to the mental benefits that you get mental and emotional like everything and it's everything's so connected to you. So that that is huge and the fitness especially as a female and you know, going through all different seasons, all the different things that us ladies go through. whether or not you have kids or not, like there are a lot of things that are, you know, our bodies are you know, they go through a lot of things. So the especially, you know if as far as like pregnancy, postpartum, and then getting like perimenopausal, menopause, all of that. And then of course like just earlier our earlier years, all of that is so important because fitness helps regulate all of those things. And
speaker-0: Yeah. In menopause and everything, yeah.
speaker-1: Yeah, and it and and the coolest thing too is strength training is by far the best thing that we can do as as ladies for sure. strength training, especially as we get older, there is nothing wrong with cardio, but it is not going to give us the same benefits that, you know, lifting weight is is going to
speaker-0: It's good 'cause I hate cardio. Hate cardio. But I love I like lifting weights, you know. It's it's it feels good to me too. And you see though you start to see those results and like feel proud or feel more more toned and just feel stronger overall without having to like be breathless running w jogging, which I hate car. So
speaker-1: Exactly. I'm like, I might, you know, decide if there's running in a workout, there better be some handstand work or a barbell mixed in with it, then I'm okay.
speaker-0: Absolutely. I know. I know some people love it. And it's like our different muscles too, you know, like fast twitch, slow twitch muscles, people who are built for endurance versus people who are built for small bursts. And you know, it's funny that you say that because I'm like that in my the rest of my life too. I like to do things in small, intense bursts. Like I can work really hard on something for a short amount of time and then tax myself and then be need a rest. versus people who like they're like, I do this project a little every day. so do you find that it's like that for you too or no?
speaker-1: It is really interesting because I am definitely one of those people that I like to sit down and I'll sit for like I could literally I I would much rather sit down for like five hours and knock something out where I'm like full focus, like go to town, rather than do like a little bit at a time. But sometimes that's what you know, to be able to you know, work through certain things or be able to accomplish certain things, that's the approach that we have to take and we have to be able to kind of like we're not always going to be able to sit down with like our, you know, full focus for hours on end. but knowing that, you know, having that patience with yourself and being like, okay, well, I'm going to commit twenty minutes a day to this specific thing and pick it right back up and stay consistent with it. and that definitely applies to fitness too. And you know, the what I guess the benefits as far as fitness as we get older as women, like there are so many myths out there of you know that you s well, I say they're myths because we're proving all of these things wrong. as far as, you know, you lose muscle as you get older. No, it's because we stop you know, being active and and and an active life, that's the only reason why you would start to lose muscle is because you're not, you know, staying consistent with it. And as you get older, you can for sure continue to build muscle and you can maintain muscle mass and, you know, that lean mass as you get older. and that weight training not only is, you know, making you stronger, your muscles stronger, you're actually building bone density, which is even more important. I mean, it is just as if not more important for for women, of course, but but then, you know, those are the physical benefits. The the mental side to that is the the coolest thing when you are lifting weight, especially as a female, Being able to feel strong is one of the most empowering things in the whole world. And it I feel like could change the entire planet.
speaker-0: I agree with you. I agree. And and the opposite, like feeling like not strong is so disempowering. Like I was real pretty in shape for a really long time, big part of my life. And then I kind of let it go because work was just so much. and I put myself last for a while. And then I just remember things like I'd be like washing my hair or do it butch and I'm like, my arms are tired. I'm like, this is like Not a good sign. Like your arm should not be tired after that little time. So I got back into strength training. And yeah, once once that muscle starts coming back, it's such a good feeling.
speaker-1: my gosh. It is so cool. It's it the the neatest part too is I think for so many, so many women across the board, like looking at the number on the scale or the number of, you know, the clothing size or or whatever it is, rather than looking at what our bodies can actually do and how much weight are we able to like, you know, lift and move and be able to and and then when our kind of our mindset starts to shift. Not that there's anything wrong with wanting to fit into a certain size or like anything like that. but the empowering you know the the amount of confidence that that builds and the amount of respect that that, you know, nurtures just is so powerful.
speaker-0: Like that you did that for yourself and and you did it and you kept showing up and and feeling respect for yourself for doing it.
speaker-1: Yeah. Yeah. Knowing that, yeah, you're like, holy cow, I just ran a mile. Wow, my legs did that, you know, or my lungs and I am I am so strong. Or, you know, wherever you're at on your fitness journey or weightlifting journey or, you know, being able to to back squat a certain amount or do something that you never thought you could do, like maybe a strict pull up or whatever that is. the of course like you are going to be getting physic you know, you'll you'll be seeing actual physical results and physical benefits from that. But it's it's definitely the the mental and emotional side that we don't really realize how powerful that can be.
speaker-0: It's like how much more energy you have, the your mood is better, and you can handle stress better because you've been taking care of yourself. And yeah, I've just before we wrap up, you know, just have a question about say somebody wanted to start their journey, you know, whether it's like a fitness journey or something they've always wanted to achieve. if they've said I've always wanted to be able to run a mile or a marathon or I've always wanted to start a gym or something. What is some advice that you would give to somebody who's like, you know, they're at the bottom of the mountain and they're looking up and they're like, how am I gonna do that?
speaker-1: Yeah. Keep the keep the angle, you know, in like still in sight. And then as far as the steps together, it's very easy to get bogged down in the details and feel overwhelmed and like it's not possible. and what I would say is the the most empowering thing that I've I've like carried on with me throughout my life and it is it seems so simple that it's like almost kind of silly. But I had someone an older lady that was a friend of mine she was maybe like 30 plus years older than me at the and this was back when I was 18, 19 years old and she's I was going through some like an overwhelming time in my life and She said, you know, when I go through stuff like that, I think just do the next thing. And then when you're done with that thing, then do the next thing. And then you continue to do the next thing. And and and it just simplified it so much that it was so helpful. And still to this day, anytime that, you know, feeling arises, it's like, do the next thing. Just do the next thing. And it's like the Power of just taking action and taking that next step. And sometimes, you know, whether it's anxiety or feeling, you know, fill in the blank, like we're having a tough time moving forward or figuring out, it's like, my gosh, I don't even know where to begin. It's like, do the next thing. What can you do next? Like in the next 10 seconds, what is something that you can start doing and take action on? And yeah. And once you get that going and it's like, Okay, then it like that momentum starts to build. You start to, you know, there's so much healing that happens in movement and that's not just physical movement, but actually like taking action and movement in your life. Like
speaker-0: right. You know just moving along. Yeah. Yeah. It's like just focus down on what's right in front of you. What is just the next thing you can do, one thing, don't think about the rest and then do that thing.
speaker-1: Yeah. And the more you continue to move along that, you are gonna get you're going to get a lot more clarity around what it is like that you were feeling overwhelmed about or you'll discover something that you're like, okay, so now I know how I'm going to attack this over here and continu you know, and and so but we won't know that until we continue to just take that, you know. Do the next thing, take that next step and continue to move forward, no matter how little it might look or feel.
speaker-0: It's a really small step. Yeah. That is so true. and it's it's pretty amazing. Like, you know, I just want to thank you for coming on here because it's it's so cool how these conversations evolve, right? Because it's like we don't we don't even know each other and we're talking, and then all of a sudden this conversation becomes about like what do you really need in order to achieve your goals, even when things really get hard, and you're talking about and people should definitely check out your book. tell me tell us the name again.
speaker-1: It's it's called Live Fit from the Inside Out.
speaker-0: Okay, with and it's the six shifts. that's awesome. Yeah, and it's the sixth shift. That's awesome. yeah, about just having the purpose, staying flexible, being curious, like using that mind over matter sometimes, taking a breath and just doing what's right in front of you, keeping the movement going. keeping consistency and then doing all those things, even and they don't have to be huge, 'cause all those little things add up. And like it's just it's so cool. Like this is what's come out and like what this conversation's been about. And I think it's so useful, super inspiring. Awesome. Yeah. Well, thank you so much, Nicole. I really appreciate it.
speaker-1: Thank you. Thank you for having me. Yeah.
speaker-0: Hey, great. And then yeah, for everybody, go check out her book. and then don't forget to subscribe to the podcast and follow me on Instagram at dr dot visilia and subscribe to my Substack Deep Dive with Dr. Vasilia. and I think I'm gonna write a little about this and kind of go a little deeper into what we talked about today and some of the themes.
speaker-1: Awesome.
