Nicole Smith Fitness LLC

10/23/2021

06/14/2021

𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐯𝐬. 𝐄𝐱𝐞𝐫𝐜𝐢𝐬𝐞⁣
(Is there really a difference)?⁣
⁣
Note: If you exercise that's great!⁣
If you are training that's great!⁣
𝐈𝐬 𝐭𝐡𝐞𝐫𝐞 𝐚 𝐝𝐢𝐟𝐟𝐞𝐫𝐞𝐧𝐜𝐞?⁣
💯 Absolutely, you bet your 🍑 there is a huge difference between the 2.⁣
⁣
𝗪𝐡𝐚𝐭'𝐬 𝐭𝐡𝐞 𝐛𝐢𝐠 𝐝𝐞𝐚𝐥?⁣
It is important to understand the what, why, & how. ⁣
Because what you are doing⁣
❌might not be working for you,⁣
❌you might be getting frustrated in the process or ❌you might quit---thinking you need to resort to drastic measures because you have been "exercising" but not getting the results you want. ⁣
⁣
🙀👙💪⁣
The results you desire require intentional, strategy, and planning.⁣
⁣
Do you want to be leaner, want to perform better, want to become stronger, want to sculpt your body, & transform?? Then you should be 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠!⁣⁣
Need help in this area?⁣
𝐀 𝐬𝐭𝐫𝐚𝐭𝐞𝐠𝐢𝐜 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐚𝐩𝐩𝐫𝐨𝐚𝐜𝐡 𝐢𝐬 𝐞𝐱𝐚𝐜𝐭𝐥𝐲 𝐰𝐡𝐚𝐭 𝐈 𝐜𝐨𝐚𝐜𝐡 𝐚𝐧𝐝 𝐩𝐫𝐨𝐯𝐢𝐝𝐞.⁣

11/17/2020

𝐀𝐛𝐬 𝐨𝐧 𝐚 𝐓𝐮𝐞𝐬𝐝𝐚𝐲⁣
⁣
💃I've been trying to throw in an ab circuit 2 to 3 times per week⁣
⁣
Perfect while at home or even while watching 📺⁣
⁣
👉Db Hold Flutter Kicks⁣
👉Alternating Leg Extension ⁣
👉Full Body Crunch (Straight Arms or Hands by the ears).⁣
👉Straight Arm Opposite Leg Crunch ⁣
👉Elbow plank with Alternating knee drops.⁣
⁣
I did these for 30 seconds on 10 seconds off for 3 rounds.⁣
⁣
😘

11/05/2020

🍑🦵𝐄𝐚𝐬𝐲 𝐦𝐨𝐯𝐞𝐬 𝐭𝐨 𝐢𝐧𝐜𝐥𝐮𝐝𝐞 𝐞𝐚𝐜𝐡 𝐰𝐞𝐞𝐤⁣
⁣
If you think you can't get in effective, fast workouts, with limited equipment you need to join our 14 day challenge.⁣
⁣
𝐃𝐄𝐓𝐎𝐗 & 𝗪𝐡𝐢𝐝𝐝𝐥𝐞 𝐭𝐡𝐚𝐭 𝐌𝐢𝐝𝐝𝐥𝐞⁣
✔Accountability⁣
✔Home workouts⁣
✔Meal planning⁣
✔Tips⁣
✔Motivation ⁣
✔Support & ⁣
✔Results ⁣
⁣
Do it! Do it yesterday 😁⁣
⁣
😜𝐍𝐨 𝐟𝐥𝐮𝐟𝐟 𝐍𝐨𝐯𝐞𝐦𝐛𝐞𝐫 𝐢𝐬 𝐢𝐧 𝐟𝐮𝐥𝐥 𝐞𝐟𝐟𝐞𝐜𝐭!⁣ Mesaage me to enter🤩!

09/13/2020

𝐃𝐢𝐝 𝐲𝐨𝐮 𝐡𝐞𝐚𝐫?⁣
💥Huge Announcement💥 ⁣
𝐑𝐄𝐒𝐔𝐋𝐓𝐒 𝐂𝐎𝐀𝐂𝐇𝐈𝐍𝐆 𝐈𝐒 𝐎𝐏𝐄𝐍⁣
⁣
💋Is this the program for you?⁣
⁣
𝗪𝐇𝐎 𝐈𝐒 𝐈𝐓 𝐅𝐎𝐑?⁣
⁣
✨Women struggling to reach their fat loss goals (and maintain it)⁣
✨Women that want to build more body/self confidence⁣
✨Women that want to build a sustainable lifestyle and stop with restrictive low carb diets⁣
✨Women that want to be educated on how to FUEL their bodies⁣
⁣
𝗪𝐇𝐀𝐓 𝗪𝐈𝐋𝐋 𝐘𝐎𝐔 𝐆𝐄𝐓?⁣
⁣
✨Education on how to FUEL your body so you STOP OVEREATING AND GIVING INTO CRAVINGS⁣
✨Feel more confident in your skin so YOU CAN FINALLY GET INTIMATE AGAIN & ALSO HAVE ENERGY TO DO SO⁣
✨Feel more confident in your skin so you can BUY THAT DRESS / OUTFIT YOU'VE BEEN DYING TO WEAR⁣
✨Energy and TIME back so you can FOCUS ON YOUR FAMILY FRIENDS AND WORK.⁣
✨A support group of women that are ready to LOCK ARMS WITH YOU and do this TOGETHER⁣
⁣
Apply with the link below in the comments and we can chat to see IF this program would be a good fit for you! ⁣
⁣
Get started on losing the fat while eating the foods you love!!⁣

07/26/2020

𝐃𝐨 𝐲𝐨𝐮 𝐫𝐞𝐚𝐥𝐥𝐲 𝐧𝐞𝐞𝐝 𝐧𝐞𝐰 𝐬𝐭𝐮𝐟𝐟?⁣
👛New clothes, shoes, bags, makeup, homegoods, and even food??⁣
➡️Retail therapy should not be how you deal.⁣
😔New things are bandaid and only make us temporarily happy.⁣
It's cool if you want to buy things, I get it! And I do believe in to each their own.⁣
⁣
It's when that's used just like anything else to deal and cope.⁣
⁣
𝐈𝐟 𝐲𝐨𝐮 𝐰𝐚𝐧𝐭 𝐭𝐡𝐢𝐧𝐠𝐬 𝐭𝐨 𝐜𝐡𝐚𝐧𝐠𝐞 𝐲𝐨𝐮 𝐰𝐢𝐥𝐥 𝐡𝐚𝐯𝐞 𝐭𝐨 𝐝𝐨 𝐭𝐡𝐞 𝐢𝐧𝐭𝐞𝐫𝐧𝐚𝐥 & 𝐞𝐱𝐭𝐞𝐫𝐧𝐚𝐥 𝐰𝐨𝐫𝐤.⁣
⁣
🙋‍♀️My belief➡️Learning how to cope, transition, and grow should be the focus not shiny new things.⁣
⁣
Your body is an amazing vessel, loving it in every aspect is important. You only do that one way!⁣
🚫🤕⁣

07/22/2020

𝐅𝐞𝐞𝐥𝐢𝐧𝐠 𝐬𝐥𝐞𝐞𝐩𝐲 𝐩𝐨𝐬𝐭 𝐥𝐮𝐧𝐜𝐡?⁣
⁣
If you are feeling the afternoon slump it may be your choice for lunch, dependance on energy supplements, or inadequate sleep. Of course it could be other things but often nutrition can be blamed.⁣
🍬🥐🥪Less protein, higher carb, higher sugar is to blame.⁣
⁣
And if you are like so many women out there on a diet, your protein intake is too low.👎⁣
𝐓𝐢𝐩:⁣
Treat lunch the way you would a 𝐡𝐞𝐚𝐥𝐭𝐡𝐲 dinner.⁣
⁣
⭐Still confused and not sure what that looks like?⁣
👉Complex carbs⁣
👉Fats⁣
👉Protein⁣
👉Fiber is a bonus to focus on.⁣
⁣
⁣
🛑Don't skimp on lunch trying to make it so low in calories that you will just hit the vending machine or drive through later.. or worse 300 to 500 calorie coffee whipped sugar concoction.⁣
⁣
That's literally and hour or more of intense exercise in calories you are drinking. ⁣
⁣
☺Psst, my drink here is plant protein 25 to 30 grams of protein, ice, cashew milk, 1 banana, topped with coconut whipped cream.⁣
⁣
🍨Blended makes the difference.⁣
⁣
🏆If you want results you will prioritize the food not just the exercise!⁣

07/10/2020

💦
Stop wanting results you aren't prepared for nor willing to work for.
💣
Stop complaining
Stop comparing and
Stop competing
💕
You verus you.
Happy Friday

07/07/2020

🤷‍♀️⁣
𝐍𝐞𝐰 𝐅𝐢𝐭𝐧𝐞𝐬𝐬 𝐆𝐨𝐚𝐥𝐬? 3 potential mistakes that you need to avoid.⁣
⁣
🐰1.) Undervaluing how effective home workouts can be. Thinking you need a gym to workout. That just an excuse🦥⁣
⁣
💦2.) Not pushing yourself with what you have toward failure. You want it to be hard. This can vary but going to failure & that last rep has a purpose. We don't ALWAYS need to go to failure because we want good form but it has its purpose. We may need heavier loads, more reps, & sets, etc.⁣
⁣
3.) Too much cardio. HIIT is cardio. Slowing s**t down! Resting between sets, increasing the weight each set, and subsequently decreasing the reps. (Heavier weights, lower reps--even 5 & 6 reps can get you banging results). It does not have to be 15 to 20 reps all the damn time.⁣
⁣
👉Bonus 1: Tempo slow down the reps, control them, think about the muscles you are engaging. Don't just pump your arms and jump around every single workout.⁣
⁣
👉Bonus 2: Don't neglect entire muscle groups and parts bc all you care about is a little middle and perky peach.🍑⁣
⁣
We can certainly place greater emphasis and more frequency on the areas we want the most improvement, but we need to 𝐭𝐫𝐚𝐢𝐧 𝐭𝐡𝐞 𝐰𝐡𝐨𝐥𝐞 𝐛𝐨𝐝𝐲!⁣

06/30/2020

𝗪𝐨𝐫𝐤𝐢𝐧𝐠 𝐨𝐮𝐭 𝐢𝐧 𝐭𝐡𝐞 𝐒𝐮𝐦𝐦𝐞𝐫 𝐡𝐞𝐚𝐭. ⁣
𝐅𝐥𝐨𝐫𝐢𝐝𝐚 𝐠𝐢𝐫𝐥𝐬 𝐚𝐫𝐞 𝐭𝐨𝐮𝐠𝐡💪⁣
⁣
💁‍♀️Seriously though, you are 100% capable of doing whatever you truly want to do.⁣
⁣
If you don't really want to work out, then you are going to make excuses. ⁣
⁣
If you don't really want to get coaching and support with your goals you will 100% come up with every excuse to justify putting it off.⁣
⁣
If you don't want to eat well, you will put off buying, cooking, and having healthy options on hand.⁣
⁣
𝐘𝐨𝐮 𝐰𝐢𝐥𝐥 𝐮𝐬𝐞 𝐲𝐨𝐮𝐫 𝐤𝐢𝐝𝐬, 𝐬𝐩𝐨𝐮𝐬𝐞, 𝐜𝐚𝐫𝐞𝐞𝐫, 𝐡𝐨𝐦𝐞, 𝐟𝐚𝐦𝐢𝐥𝐲, 𝐧𝐞𝐢𝐠𝐡𝐛𝐨𝐫𝐬, 𝐟𝐫𝐢𝐞𝐧𝐝𝐬, 𝐟𝐢𝐧𝐚𝐧𝐜𝐞𝐬, 𝐡𝐞𝐚𝐥𝐭𝐡 𝐜𝐨𝐧𝐝𝐢𝐭𝐢𝐨𝐧𝐬, 𝐭𝐢𝐦𝐞, 𝐚𝐧𝐝 𝐞𝐯𝐞𝐫𝐲𝐭𝐡𝐢𝐧𝐠 𝐞𝐥𝐬𝐞 𝐚𝐬 𝐚𝐧 𝐞𝐱𝐜𝐮𝐬𝐞.⁣
⁣
Just remember that the next time you think:⁣
😒"𝘐 𝘤𝘢𝘯'𝘵 𝘣𝘦𝘢𝘤𝘶𝘴𝘦 _______"!⁣
⁣
⁣
I say this like a 𝘬𝘯𝘰𝘸 𝘪𝘵 𝘢𝘭𝘭! Why? Beacuse I have witnessed many women take control of their situations.⁣
⁣
💪They find the means, energy, and drive to push through🏆🏆 They are incredible women and they do it!⁣
⁣
You are no different 😘⁣
⁣

06/08/2020

👂👂Hey there. For those of you that do not know me or who haven't worked with me, let me introduce myself.😁.
Here's my backstory and why I became a trainer and a transformation coach helping over 100 women in the last 3 years.
I am really excited for the new components I am creating for my business! Clients are going to love it!

05/15/2020

📢⁣
3️⃣0️⃣ 𝐃𝐚𝐲 𝐐𝐮𝐚𝐫𝐚𝐧𝐭𝐢𝐧𝐞 𝐑𝐞𝐬𝐞𝐭!⁣
What is it?⁣⁣
It is a challenge!⁣⁣

𝗪𝐡𝐲 𝐝𝐨 𝐲𝐨𝐮 𝐧𝐞𝐞𝐝 𝐢𝐭?⁣⁣
🎅You want to lose the quarantine weight.⁣⁣
📚You want to stop making excuses.⁣⁣
You want support, accountability, & to be pushed.⁣⁣
📉You want to achieve fat loss & a live coach.⁣⁣
🔥You want to become more advanced in your workouts & training.⁣⁣
🏋️‍♀️You want workouts that transition from home to gym as things open back up.⁣⁣
You are ready to do what you have been puting off!⁣⁣
🛠You want to continue great habit building all the way into summer😎⁣ ⁣⁣
𝗪𝐡𝐨 𝐢𝐭 𝐢𝐬 𝐍𝐎𝐓 𝐟𝐨𝐫?⁣⁣
👎Ladies that will continue to make excuses.⁣⁣
💔Ladies who are not ready to break old habits.⁣⁣
👎Women who think they only need workouts (bulls**t, babe you need more, we all do 😉).⁣⁣
🛑Ladies who are looking for quick fixes.⁣ ⁣⁣
𝗪𝐡𝐚𝐭 𝐲𝐨𝐮 𝐠𝐞𝐭:⁣
✔Me as your 1:1 accountability coach & trainer🏋️‍♀️. I have worked with women of all ages, shapes, sizes, and fitness levels do not worry, I got you.⁣
✔Workouts for your lifestyle and accessibility.⁣
✔Nutrition tips and ideas with flexiblity in your food.⁣ ✔Motivation, mindset, & science backed tricks to fix mental blocks and build confidence in your journey.⁣⁣
⁣⁣
𝗪𝐚𝐧𝐭 𝐢𝐧? Click the link in the comments and you will be emailed ALL the details.⁣⁣