New Year: New Challenge

This year is full of change for me and Body Weight Health & Fitness.  I’m using technology to offer my services online for the first time and I have teamed up with Evolution Nutrition to deliver meal plans. I have also redesigned my fit camp into a 12 week wellness challenge complete with meal plan and ebook. I want to make sure every client sees results this year.

The first 12 Week Wellness Challenge of the New Year begins Tuesday March 1st. What excites me most is that I will make this challenge available to virtual training clients as well. I will stream the group sessions live and then archive them for unlimited access.

Everyone Wins with Body Weight Health & Fitness this year.

Until Next Time,

Nicole McLaughlin, personal trainer

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Merry Little Christmas

I would like to take a moment and wish all of my readers a Merry Christmas and a Happy New Year. As you do a mental assessment of how well 2015 went and gear up to be more productive in 2016, let’s do a physical assessment as well.

Things to Consider

Beyond your dress size or how you look naked there are some important internal  health markers to consider.

  • Blood Pressure
  • Cholesterol
  • Blood Glucose Levels
  • Stress Levels
  • Gum Health

If any of these things are off it doesn’t really matter how much you weigh. If your vision for the new year includes divine health and wellness, I have a special Christmas gift I’d like to share with you.  Register for virtual online personal training by midnight on December 23rd and I will wave the one time setup fee of $25.


For just $80 a month you will receive access to my fitness portal.

Here is where you will check in to receive your workouts, meal plans, schedule Skype sessions and view recorded sessions that you can do anytime and anywhere. There is also a trainerize app that you can download to your phone for free.

The Body Weight difference is about creating the healthiest version of yourself from the inside out. Join me on this journey beginning online January 4, 2016.

Peace and Health,

Nicole McLaughlin

ACE certified Personal Trainer

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Welcome to Sanctuary

Now is an exciting time for me and Body Weight Health & Fitness. I’m looking at properties and running a campaign to gather future members for my wellness center. During the next sixty days you can sample services for a donation to the project.

The new center will be called Sanctuary – A Wellness Center and will have the tag line, This is Not Gym. I envision a place where all of your health and wellness needs will be addressed.

The facility will feature the best equipment for Functional Training and Bodyweight Training. A separate studio space for classes and private one on one sessions. A spa area offering massages, scrubs and facials. A test kitchen and classroom space for nutritional programing. In addition, the center will host monthly wellness classes and workshops for the community.

The campaign is running now through the end of May. This summer will be spent remodeling the space and installing equipment. I’m planning a soft opening and membership drive in the fall. The Grand Opening is planned for January of 2016.

Follow the link to Join the Movement
This is Not a Gym

Until Next Time,

Nicole McLaughlin
Health Coach

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Spring into Fitness

It’s finally spring. Time to shed those winter clothes and a few extra pounds. Naturally, we all put on a little weight during the holidays and the winter months. Now that the weather is changing for the better, get outside and get moving.

At this time of the year you can join an adult softball league, and bring sports like basketball and racket ball outside. I don’t know if it’s all the flowers in bloom or what but spring is just an energizing time of the year. Everything comes alive and we are surrounded by beauty every time we walk out the door.

Make a habit of spending time in nature everyday. Eat lunch out doors or go for a short walk around the neighborhood after work. You’ll be surprised at how calm you will be. Breathe deeply and exhale any stress.

Many people in the north suffer from Seasonal Affective Disorder. The quickest way I know to shake those winter blues is to get outside and soak up some sunshine. While Mother Nature dumped a wall of snow in some places, we had a rather mild winter in Florida. Yet, I’m seeing more and more people running and walking in the park since things began to warm up last week.

In honor of Spring and to prepare for all the travel of summer, I’m offering a Spring Fitness Camp. You can move your body with me for seven weeks and experience a physical awakening. Are you ready to bloom?
It all starts April 7th! Registration ends soon. Follow the link for more information.
Spring Into Fitness

Until Next Time,

Nicole McLaughlin
Health Coach

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Life Changer


This past year, I experienced the unthinkable when I lost my baby at thirty-one weeks of pregnancy. In the mourning of this loss I came to a place of realizing that I was no longer in control of my life. In fact, I now know that I was never really in control at all but rather it was all an illusion. The more I tried to lower my blood pressure the higher it would get. The more I tried to get off of my blood pressure medication the more of it I needed. The only area in which I seemed to have a measure of success was in losing weight. However as a personal trainer I’d be out of business if I couldn’t manage my own weight.

In 2015, my only resolution is to lose control of everything. This a very scary proposition for someone like me because how would I ever get anything done without my lists and agendas? I don’t know. But I must find a way to let it all go. Did you know you can hold on so tight to something that it will turn to dust and be blown away? An open hand is much more powerful than a closed fist.

In a results driven industry, I must divorce myself from the need to control outcomes. This very driven, can do diva must learn to embrace uncertainty. I will live in a place of not knowing what’s next and be OK with that. It was drilled into my head that if you fail to plan you plan to fail. But what do you do when your plans, no matter how well thought out and executed still fail? I’m finding you have to let go. Release the need to get it right, to be good, to win the prize.

I’m always asking my clients to go on the journey with me and to enbrace the process. Well to fully do this we have to also lose focus of the results. We must trust that if we can show up and be fully present in each moment that we will have done enough. We do the work and trust that the results will follow effortlessly because they must.

I’m inviting you to lose control in 2015. You have noting to lose but fear and anxiety. No more battling the buldge or war on disease. Instead lets participate in our own healing. Letting go of the illusion of control will set you free to live a life of ease that is filled with joy.

Until Next Time,

Nicole McLaughlin

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When You’ve Done All To Stand

standSometimes no matter how hard you try to do everything right, things somehow manage to turn out wrong. There are forces out there that are simply beyond your control. After almost seven months of avoiding tuna, sushi, cold cuts, and second-hand smoke. After making kale smoothies, taking my prenatal vitamins and drinking plenty of water. After deciding to take the last three months of my pregnancy off to just prepare my mind and body to give birth. I experienced a stillbirth due to complications related to Intrauterine Growth Restriction. When you’ve been handed a blow like that it’s very tempting to become depressed and to throw in the towel. But as the saying goes, winners never quit and quitters never win.
When it comes to your health and fitness, you may be doing all the right things and yet the scale won’t budge. You take your prescribed medications and still the problem persists. The doctors may have said there really isn’t anything else they can do for you. Before you prepare to die, let me encourage you to keep standing.

Crucial Tips to Keep Going When You’d Rather Not

  • Check Your Tude – Your Attitude is everything. If your glass is always half-empty then it’s only a matter of time before you die of thirst. When your glass is always half-full you’ll always have something to drink.
  • Check Your Area – Be aware of your surroundings. Get up out the bed and clean your house instead of wallowing in dirt. If you’re surrounded by mess, your mind will be a mess as well.
  • Watch your Company – Be careful of the company you keep. It’s good to have people around you who will weep when you weep but when the time of mourning is over those same people need to join you in the celebration. Anyone who wants to have a continual pity party needs a change of venue because you’re not available to host that party.
  • Bust a Move – Now that you have this information about your health, what are you going to do about it? Take some time to determine what the next move should be. Chart a course and then make your move. Do what you must to restore balance and order in your life.

Those of you who have been following my blog know that I’m not telling you what I’ve heard but I’m telling you what I know. I began this blog in the hopes that I could write something that would make your life easier and your vision for a healthy body clearer. Our best plans sometimes fail but when you’ve done everything you know to do, stand tall and know that it’s not over till you win.
Until Next Time,
Nicole D.P. McLaughlin, P.T.

Body Weight Health & Fitness

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Prenatal Health & Fitness


Let me begin by saying sorry that it has taken me five months to write a new post. The beginning of the year is a very busy time for a personal trainer. People are motivated to make this year the year they finally drop the excess weight, run that first marathon and in my case have their first baby. As I write this I am in my twentieth week of pregnancy and although my physical fitness prior to pregnancy has been a real asset, there are a few areas in which I know I could have done better. Briefly there are two areas of prenatal health and fitness I want to share with you today that every mom to be should consider.

  • Preconception Health & Fitness
  • Health & Fitness Level During Pregnancy

Prior to conceiving I knew that obesity in pregnancy could set me up for complications like gestational diabetes and preeclampsia. So for a year prior to conceiving I worked on eating a balanced diet and losing weight. As a personal trainer I was fit but my BMI classified me as being overweight and so I pushed to obtain my ideal weight and a BMI of less than 30. I was on my way to reaching that healthy weight and was confident that I could get there in a relatively short time so my husband and I decided to discontinue using birth control. I had heard so many stories of it taking a few months for your cycle to regulate and so I figured I had another two to three months to finish losing the weight before I got pregnant. Wrong! I went off of the pill and the next month I had one cycle, then the following month I missed a cycle and discovered that I was pregnant.

Like most women, upon discovering the news my “diet” went out the window. To be honest it felt good to not be so concerned about little splurges here and there. But I soon discovered that I could not afford to gain too much weight too quickly. Within the first eight weeks I gained ten pounds. As a result, I developed gestational hypertension. This is when you develop high blood pressure in the first trimester. If I had made it to my goal weight before discontinuing the birth control I would have had plenty of wiggle room to gain weight without becoming obese. Now I have to really manage my weight gain as not to gain more than a pound a week. Because I know the mechanics of how to lose or gain weight it has not been that hard. However, dealing with high blood pressure during pregnancy has been hard on me mentally because I now have to take medication which is something I was not accustomed to doing. I’m used to fixing everything with diet and exercise, but this is a situation in which I have to wait and see if the issue will resolve itself after I deliver my baby.

Once you are pregnant, unless you were super fit to begin with, your options for exercise may become limited. The first fourteen weeks are a crucial time of development for the fetus and its the time in which you will be most sapped of energy. But its best to find ways to keep active and manage your weight gain with good nutrition. Walking, modified Yoga or Pilates, Swimming and Low Impact Aerobics are all great ways to keep moving throughout your pregnancy. Of course you will want to get clearance from your doctor before beginning a new fitness regimen. I have found that eating well and staying active has had many positive effects so far in my pregnancy. Morning sickness and extreme fatigue were virtually non-existent for me. On occasion I experienced what I called “Night Sickness” which consisted of slight nausea and indigestion if I ate too big of a dinner. Otherwise I have felt pretty good most days of my pregnancy. Now that I am in the second trimester I have more energy and I nap a little less. I’m able to sustain a moderate level of exertion for about twenty minutes at a time. Yes, I miss my long eight mile runs through the forest preserves but I’m finding that the shorter, less strenuous workouts are all I really need to maintain at this time.

When exercising, it is really important to wear comfortable loose fitting clothes with plenty of room for your expanding belly. Workout gear and a swim suit are the only maternity clothes I’ve seen fit to purchase at this time. It’s also important to drink plenty of water to stay hydrated and not become over heated. Maintain your level of intensity where you can comfortably carry on a conversation. You never want to become winded or panting for breath. Remember if you can’t breathe, neither can your baby. Exercise oxygenates the blood, energizes, and lessens the production of the stress hormone cortisol. These are all really great things for you and the baby.

As I go through this process I’ve been inspired to produce another fitness video. A short twenty minute video of exercises for the various stages of pregnancy. I’m also developing a Mommy and Me exercise series for postnatal health & fitness. So be on the look out for more information of these products and services in the near future.  Check out my current videos on YouTube at:

Until Next Time,

Nicole D.P. McLaughlin, P.T.


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Merry Fitness

DownloadedFileI’d like to wish each and every one of you a very Merry Christmas. My Christmas wish for all of you is that you would be in good health and that you would prosper as your soul prospers. I pray that as you go into the New Year you bring with you a focus and determination to succeed like never before. May you leave all of the obstacles of the past behind and stretch forward into the future that awaits.

As you celebrate Christmas this year make it a point to be fully present with your family and friends. Give of yourself 100% and hold nothing back. Rejoice together in the good fortune of having made it to another Christmas dinner. Never again take any of this for granted.

You may know the Christmas story of a child born in a manger. I know you’re wondering, “what does Jesus have to do with fitness?” Everything, my friends. He is not only the reason for the season, but His birth and ultimate sacrifice is the reason we are breathing. God came to earth disguised as a baby to show the world just how much He loved them. Jesus walked the earth as a man to demonstrate what was possible for mankind.

God created our bodies to reproduce, heal and repair themselves. We are constantly becoming. Every seven years you are a completely new person on a cellular level. He provided us with a wide assortment of foods to eat and an abundance of water in the earth. When we honor the system He has created and live in harmony with its laws and principles, health happens.

The Little Things You Can Do Today

  1. Remember your creator and be grateful for the body you’ve been given.
  2. Honor God by taking care of your body.
  3. Choose to believe in Jesus

I know for some, this is a startling revelation but your spiritual health or disease will manifest itself in your body. If you’ve tried everything else, it’s time to seek a spiritual solution.

Until Next Week,

Nicole D.P. McLaughlin, P.T.

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Count Down to a New You

images-6As much as I try to encourage people to seize the day, very few people are motivated to keep moving through the holidays. The majority of people will spend these next two weeks making resolutions for the New Year so I’ve decided to help you count down to the New You. Here are 10 things you’ll want to accomplish over the next 30 days in order to jump-start your New Year.

  1. Break free from limitations. Limiting thoughts and beliefs no longer serve you.
  2. Embrace yourself as is. Learn to love your every curve and build your self-esteem.
  3. Let it go. Release all the past attempts and approach everything as if for the first time.
  4. Food equals fuel. No more dieting and behaving as if food is your enemy. Food is a vital energy source that you must learn to harness.
  5. An ounce of prevention. Invest in your future by doing the things needed now to prevent illness and disease in your life.
  6. Get real. Create a realistic game plan for the year. Break the year down into monthly goals. Start with the end result and plan your way backwards to today.
  7. Live now. Be present and act now. You can’t live for someday when … Make each day count. Each morning begins with a blank slate.
  8. Do the little things. An all or nothing attitude will not get you where you want to be. It’s better to do one little thing every day than to do nothing at all.
  9. Team up. Figure out who is on your team. You only need one other person to team up with. Discover the power of teamwork in the New Year.
  10. Rest. Sometimes less is more. Find ways to simplify your life. Whatever you set out to do, keep it simple and stress free.

The Little Things You Can Do Today

  • Believe that change is possible
  • Focus on what you really want
  • Discover the boundless creativity within

Get ready to welcome the New You!

Until Next Week,

Nicole D.P. McLaughlin, P.T. 

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Are You Ready?

imagesMaybe you’ve heard the saying, when the student is ready the teacher appears. I believe that when you are ready to make a lifestyle change everything you need will be provided. Including the motivation to maintain the change your desire.

I’m finding that when a client is really ready to lose weight, increase endurance, flexibility or strength, my job is easy. I’m able to be the guide along the path to better health and I get to partner with the client as they go on their personal journey.  When the client isn’t ready, I become a drill sergeant who is making them do things they don’t want to do. Their only motivation to return is because they think it’s good for them.  If taking care of yourself is a chore or has become a drudgery, consider that you may not be ready to experience real, lasting change.

This time of year is always slow in this business because people are not ready to begin yet. They think, I’ll wait till the New Year. I hate to be a bearer of bad news, but if you’re not ready to make the commitment today, you probably won’t be any more ready just because the calendar year changes. Today is really the only day you have to do anything. Yesterday is gone and tomorrow is always today when it comes. If you are not ready but would like to get to a place where you can take the actions necessary to make next year better than this year, here’s a few things you can do today.

The Little Things You Can Do Today

  1. Do an honest assessment of where you are today, physically, mentally, emotionally, and spiritually.
  2. Determine what you want or need to change. Choose three things you can do differently and begin today.
  3. Prioritize the important things by making time for them on your calendar. Allocate money for them in your budget. Keep first things first.

Until Next Week,

Nicole D.P. McLaughlin, P.T.

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