Nicky Perry Fitness
About Me
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.
Desperate for a change and a way out of this dangerous spiral, I began to research and learn more about exercise and nutrition, and soon I started to see the kinds of results I had been desperately seeking.
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.
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!
Aside from a physique I can be proud of, fitness and proper nutrition has given me countless gifts. Aside from mental clarity, endless energy, and an immune system that laughs in the face of flu season, training to compete in figure competitions has taught me the values of hard work, discipline, and perserverance.
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!
BEFORE
AFTER
Personal Training
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).
Don't live in Hawaii??
Check out my store or contact me for a quote on a custom built online program, with or wthout monthly email coaching & updates!
Services:
Personal training - see STORE to purchase
My location
1-on-1: $55/session
$45/session for 4 sessions
Partner training:$70/session ($35/person)
$60/session for 4 sessions
Your location
1-on-1: $65/session
$55/session for 4 sessions
Partner Training: $90/session ($45/person)
$80/session for 4 sessions
*10% for clients training 12x or more per month.
**Capitol Place Residents: please inquire about special discount.
All sessions are 50 minutes long.
Please add Hawaii state tax of 4.712% to all prices.
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.
Photos copyright:
Marlowe Holt Photography www.marlowe
Sri Rusden - www.srimaivarusden.com
Chris Lindsay
Store
"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
(Online Program Design)
Current Specials:
(Hawaii)
1 time workout program and diet analysis via email followed by a 4 week customized fitness and nutrition plan.
$125
10%off for clients training 12 sessions or more per month.*
Refer-a-Friend: 1 session free for every friend you refer that purchases 3 training sessions.
1-on-1:
$65/session
Partner training:
$90/session ($45/person)
Buy Now
Capitol Place Residents:
please inquire about special discount
Workout program and diet analysis via email followed by a 12 week customized fitness and nutrition plan, with monthly modifications and revisions based on your progress.
$250
Methods of Payment:
Your location/Definition Fitness clients
$80/session
$70/session for 4 sessions
Partner Training:
$110/session ($55/person)
$100/session for 4 sessions
Nutrition & Lifestyle Diet Plan
1 time diet analysis via email followed by customized recommendations for building an eating plan that gets you to your goals while fitting seamlessly in to your lifestyle.
$100
OR contact me via my contact form for information on how to purchase sessions by check.
*All sessions are 50 minutes long.
**Please add Hawaii state tax of 4.712% to all prices.
*To be refunded at the end of each month.
Here's What Some of my clients have to say....
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
Media & Links
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
Looking for articles or cutting edge diet and fitness tips?
Check out articles that Lee-Ann and I have collaborated on for the Honolulu Examiner:
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.
http://bit.ly/12kV1u
Fitness Facts: Latest Topics in Fitness & Nutrition
Check back weekly for new articles, tips, and blogs on fitness, nutrition, and general health!
February 23, 2010:
I have a lot of clients right now who are triathletes who are coming to me in the off-season from racing because they want to put their performance goals on the back burner and improve their physiques.
This post is dedicated to these athletes who have lived by the mantra "more is better" for so many years that they find it hard to accept that in some cases less could actually be more, in terms of improving the look of their bodies.
I found this interesting article in the April 2010 issue of Muscle & Fitness magazine, and wanted to share excerpts that I found fascinating:
From "Too Much of a Good Thing? A life devoted to long bouts of cardio could be shorter and less satisfying than you think." by Roy M. Wallack, Muscle & Fitness magazine 04.2010
"...Getting enough calories to prevent catabolism (muscle wasting) is a real issue among ultra-distance athletes, as are hormonal imbalances from the freakishly long hours of physical stress...
...Two-Time Ironman winner Scott Tinley was telling everyone that a decade of running 100 miles and cycling 300 miles every week had blown his adrenal glands.
...With the number of athletes experiencing shriveling muscle mass, illness, and scrambled hormone...can there be too much of a good thing? Yes, says Kenneth Cooper, M.D.(of the famous Cooper Aerobics Center in Dallas)...Citing German studies that showed DNA damage to cells after exercise to exhaustion, and reports of declines in testosterone, (and) increases in cortisol (a muscle-wasting hormone), hemolysis (destruction of red blood cells) in overtrained athletes, Cooper concedes there may be a point of diminishing returns with aerobic exercise.
..You might not know that a new school of thought says any moderately difficult steady-state cardio - the kind most active people do - is too much.
According to Mark Sisson, author of The Primal Blueprint (Primal Nutrition Inc., 2009) and the popular health site marksdailyapple.com, aerobic activities should replicate actions that are pre-programmed into our genes by our hunter-gatherer ancestors: sprinting (to catch or escape from animals) and striding (tracking game or gatherin food), which would include walking, hiking, light jogging, moderate cycling, and relatively unchallenging activities. Sisson says "(our ancestors) certainly didn't run at 70% of their VO2 maxes for 30-45 minutes a day. .."
(Sisson's) rejection of steady-state (moderate) cardio in favor of sprints and low-exertion aerobics is supported by Carl Foster, PhD, a sports scientist at the University of Wisconsin, La Crosse...He says moderately hard steady-state cardio...should be avoided. He even has a name for it: the Black Hole.
"The Black Hole...is a training pace that isn't hard enough for you to improve nor easy enough for you to recover," Foster says. He describes it as the routine most cardio proponents follow day after day: a somwehat hard speed for 30-60 minutes that gets their feel-good endorphins flowing.
In a 2007 study in The Journal of Strength & Conditioning Research, Foster and Seiler found that runners who spent less time in the Black Hole...ran faster than those who stayed in that zone longer. They accomplished this by doing hard intervals one day and slow recovery runs the next.
...(for endurance athletes, bodybuilders, and the general exercising public) What's the take-home message here? The proper cardio plan requires some scheduling. Steer clear of a high intensity interval training (HIIT) session (on the same day as) a hard weight workout, as one won't allow recovery from the other. Instead follow a (moderate) weight session with a HIIT-workout OR a hard lower-body (weight) routine with a swim (or other low intensity cardio activity). In both cases you'd rest the next day to recharge". (MY NOTE: OR you could alternate your hard weight-training days with very light aerobic activity days).
Contact Me!
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.
