Today I live by the mantras "WORK SMARTER NOT LONGER", and "FOOD IS FUEL FOR FAT BURNING". As an NASM certified personal trainer, I not only implement these concepts in my own day to day life, I try to instill them in anyone I come across and is willing to listen - from my clients to my Bootcamp group!
I have replaced fad diets, dangerous supplements, and the need for instant gratification with a game plan for guaranteed results, and I can do the same for you. I spent 10 years in the gym with little or no results. I finally figured out what works and what does not, and changed my body in 9 months.
Contact me and let me save you 9 years and 3 months of frustration. Let me take out the GUESSwork out of workout.
Become your own "Before & After".
Let's discover your best self!
I decided to become a personal trainer because I believed my own fitness journey could serve as an example, and maybe even an inspiration, for others struggling with the same issues I have overcome.
I had always been active throughout my life, but was still never able to attain the kind of physique that made me happy when I looked in the mirror. I was an high-school athlete and continued to workout regularly at the gym throughout my twenties. But the combination of low self-esteem and lack of fitness knowledge set the stage for a battle with various eating disorders, yo-yo dieting, and compulsive exercise that ultimately did not get me any closer to the body I wanted.
A former cardio addict, I discovered resistance training and started to see changes in my body that were faster and more dramatic than anything I had achieved with countless hours of aerobics and cardio machines. As I learned more about nutrition, I learned that starving myself was actually the cause of my fluctuating weight and ultimately left me fatter than before.
BEFORE
AFTER
Did you know.....?
Research shows that of all the people who exercise, only 25% get the results they are looking for. Out of those people who do get results, 90% used a Personal Trainer (IHRSA 2002).
No templates and pre-designed programs. I will design a completely personalized training program, as well as give you nutritional and supplement recommendations guaranteed to get you to your goals.
Sessions begin with a free fitness assessment to review your current diet and workout program and take your starting measurements. Based on your goals and lifestyle, we will design a program together that will not only get you the results you want, but will fit seamlessly in to your lifestyle.
"Practical but powerful" is my philosophy. Your personal training sessions will include a short and long term game-plan, email diet coaching for the duration of your package, and strategies for breaking plateaus and setting new, higher goals as we go.
Whether your goal is to lose fat and inches, gain lean muscle, increase size, ramp up your metabolism, or all of the above, I can design a program specifically created for you based on your individual fitness level, preferences and lifestyle.
THEM
Fitness club trainers have monthly quotas they have to fill to keep their jobs, so their main focus is selling you a package, not actually servicing those sessions.
Fitness club trainers use pre-set,computer generated templates to build programs for their clients so there is no customization.
Fitness club trainers are encouraged to schedule their clients back to back, in order for their time on the floor to be profitable for the club, breeding an "assembly line" approach to training clients.
Fitness club trainers sell "packages" of sessions, usually with a minimum number of 10 sessions, which are non-refundable and non-transferrable.
ME
I am an independent trainer without the worry of making money for a health club, so my main focus is getting you to your goals.
Each of my clients has a completely individualized program based on his/her goals, fitness level, and unique postural concerns. Also,I do not charge for the time I spend outside the gym, customizing a program tailored to each of my clients.
I build breaks in between each client when setting my schedule, so that each client is given my undivided attention, without a "revolving door" mentality.
I do not sell training "packages", only sessions. I want my clients to stay with me for only as long as they are happy with my services.
Photos copyright:
Marlowe Holt Photography www.marloweholt.com
Sri Rusden www.srimaivarusden.com
Chris Lindsay
"Few people, an overwhelming body of research shows, achieve significant weight loss with exercise alone, not without changing their eating habits...This does not mean that exercise has no impact on body weight...exercise seems to aid, physiologically, in the battle to keep off body fat "once it has been burned off through a combination of diet and exercise." (The New York Times, 11/18/2009).
Personal training (Hawaii)
Personal training (Online Programs)
Current Specials:
COME TO MY LOCATION:
1-on-1 training
$65/single session
$55/session - 4 sessions min.
Partner training:
$90/session ($45/person)
$80/session - 4 session min.
I COME TO YOU:
1-on-1 training:
$75/single session
$65/session - 4 sessions min.
$110/session ($55/person)
$100/session - 4 session min.
CAPITOL PLACE/HOKUA RESIDENTS:
$45/session, 6 session minimum
$80/session ($40/person,
6 session minimum)
10%off for clients training 12 sessions or more per month.*
Refer-a-Friend: 1 session free for every friend you refer that purchases 6 training sessions.**
1-time customized fitness and nutrition plan:
Hawaii residents- includes an in-person sit down meeting during which I will take your current measurements & stats, and we will discuss your goals & lifestyle. Based on this information, I will build a detailed workout & diet plan for you to follow on your own for 4-6 weeks.
Online clients - service will be the same, however you will need to provide me with your measurements, stats, & photos via email.
$150
Paypal
*To be refunded at the end of each month
**Must request this offer to receive discount
Method of Payment
You may purchase services via this website using Paypal. Please contact me via the contact form for instructions on how to pay by check or cash.
12-week monitored fitness & nutrition plan:
Same service as above, but also includes weekly monitoring of your diet via an online food diary, along with monthly modifications and revisions based on your progress.
$350
POLICIES:
*All sessions are 50 minutes long.
**Please add Hawaii state tax of 4.712% to all prices.
I’m a long-time endurance athlete and ironman. I went to Nicky after suffering a plateau in both my race times and in my physique. She is a phenomenal trainer and has taken me out of my comfort zone, helping me appreciate the benefits of working out smarter, not longer. Every workout is a challenge for me mentally and physically. She doesn’t allow me to quit even when I seriously think I can’t give it one more. She’s kept my body guessing with variety and intensity and I look forward to her changing my body inside and out for the long haul.
-Lee-Ann
Even though Nicky is a figure competitor and looks like she can hold her own in a gym, as a guy, I was skeptical abouth whether a female trainer would be able to challenge me and get me to my goals of putting on size and muscle. But 15 minutes in to our workout I realized this girl means business! She pushes me to my limit every session, which is very humbling for a "guy's guy" like me. Combined with her sound nutritional advice and the constant variety she programs in to my workouts, I have already put on 5lbs of LEAN muscle in a matter of weeks. Training with Nicky has been the change I needed to get me out of my training rut.
-Joel
I always ask Nicky if she was trained by the Spanish Inquisition because she puts me through the wringer EVERY SINGLE workout. In fact, my nickname for her is "The Torturess". Thing is, that's EXACTLY what I pay her for. If I wanted a trainer that was going to take it easy on me, I'd have hired someone else. If you want REAL results, with a trainer that actually cares about YOU and does what's best for YOU, then you should definitely give her a call. I've had better results with her in the last three weeks than I've had in the last few years COMBINED. I can see muscle definition, I can feel myself getting stronger, but most importantly, I'm gaining more confidence in myself and what I can do. Every time she gives me a pair of dumbbells, my inner voice tells me there's no chance in hell. Nicky, however, has no doubt that I can lift them, over and over again. And she's right - every time. I trust her completely and even though its only been three weeks I just can't live without her. Do yourself a favor, and pick up the phone - RIGHT NOW!
Thank you so much, Nicky. You're helping me change more than just my body.
- Sandra
Looking for articles or cutting edge diet and fitness tips?
Click here for articles that Lee-Ann and I have collaborated on for the Honolulu Examiner.
Looking to supplement your workouts with a group exercise program?
Check out my "2 Crazy Wahines Bootcamp" Program with my partner in crime, triathlete Lee-Ann Watanabe
www.2crazywahines.com
Click here to check out my own training and transformation log on my Bodyspace profile
Click here to see our feature in Hawaii Business Magazine
Click on the Twitter button to go to my twitter page and let's be friends! Then check back regularly for links to the latest topics in fitness and nutrition, as well as updates on my own training and upcoming competitions.
Click here to see our feature in Midweek Newspaper
Check back weekly for new articles, tips, and blogs on fitness, nutrition, and general health!
March 13, 2010: Lower Body Lesson
For all my triathlete ladies trying to bring down the size of their legs, this is yet another example of how your aesthetic goals compete with your performance goals and therefore can't be accomplished at the same time:
From Muscle & Fitness Hers, Mar/Apr 2010:
"Finnish researchers found that...subjects who performed both cycling and resistance exercise saw a 50% greater increase in thigh muscle size compared to those that only hit weights."
This is great news if you are trying to bring up lagging quads, but not so good for many ladies trying to balance our their upper and lower body symmetry.
Rep Tempo & Goals
Many of us know about changing up our rep range, and volume when it comes to weight training to promote continued muscle confusion and prevent plateaus. But rep tempo or speed is another variable few of us ever consider.
"Researchers at The university of Sydney (New South Wales, Australia) compared the effect of slow and fast rep speeds on muscle growth and strength, and found that slower reps had the edge when it came to boosting hypertrophy (size gains) while faster reps were superior for strength".
Questions, Comments, Feedback, Inquiries...You name it, I want it . Use the contact form to reach me with inquiries about my services, or to post feedback in response to any of the articles or discussions you see on the "Fitness Facts" page.
