3 in 1 Workout



Exercise and GET RID of Emotional Stress

Please note, I am not a doctor. All information below is based on personal experience, certified personal training experience, doctor recommendations and client feedback. Scientifically, exercise has been proven to help with emotional stress, depression and anxiety when working closely with your doctor and certified personal trainer. If you suffer from anything listed above, please contact your doctor or therapist first before starting a new workout routine. Nicol A. Hodges

I know, when you are emotionally stressed, the last thing you want to think about is a jumping jack or a push-up. Trust me, I get it but read a little bit more and see what you think because exercise has helped me deal with depression and anxiety over the years and I swear by it! 

One of the hardest parts of being a personal trainer or coach is keeping clients motivated. Many of our clients come to us after a hard day at work, a long day with the kids or after a day of intense learning at school. Our clients are tired, drained and usually not looking forward to working out. It's hard to shake off the day but when you redirect your focus and know that your trainer/coach/instructor are there for you, you are already taking the first step to get rid of your emotional stress. 

First, what is emotional stress? Everyone seems to have it at some point in their lives. It's when stress starts to effect your emotions or how we feel throughout the day. Emotional stress can cause anxiety, fatigue, moodiness, sleeping habits and withdrawal. Emotional stress can come from a complicated relationship, a challenging job, money (too much or too little) or a loss of a loved one.

There are so many things that pull at our emotions and at the end of the day you are DONE! Your body is exhausted, your mind is numb and the fact that you are still breathing can seem like a miracle. Right? Well, that's when some form of exercise comes in and can literally change your way of thinking, which can change your life.

Below, check out the benefits of exercise. You do not have to have a personal trainer. You can start your own exercise routine or join a group fitness class, either way, start moving! It's a great way to reduce stress, get in shape and feel better about yourself from the outside-in!

  • Let's Talk it Out. Having someone there to talk about your day is a relief. A client doesn't have to share every little detail but to release some of the tension verbally immediately puts your mind at ease.
  • Start to Move. Moving your body around releases endorphins and certain levels of adrenaline. That's a good thing! Endorphins are natural pain reliever and they are responsible for the feeling of relaxation and what many call "the runner's high". 
  • Let's Refocus. Pushing through a challenging exercise takes the focus away from your day and puts the focus back on you in a positive way. In order for you to be at your best, you have to have time to focus on your health and physical strength. When faced with a challenging exercise and a good trainer, accomplishing that one exercise can make you feel like a million bucks! It will also remind you that if you can conquer a physical challenge you can conquer an emotional one.
  • Getting in a Good Sweat. You may not like sweating but your body loves it. Sweating is a great way to detox your body from outside environmental toxins as well as inner-body substances such as alcohol, cholesterol and salt. When you sweat you that also means you are burning calories and getting closer to a "leaner" you!
  • Getting it DONE. Completing a workout is the most gratifying. Whether you are happy the workout is over or happy that you crushed it. . .you're "HAPPY"! Happy is a good thing and no matter what's going on in your life, it IS OK to be happy and feel good about yourself.  So, let's get moving and get rid of your emotional stress!


Nicol A Hodges

Nicol A. Hodges aka "Nic" is fitness professional (NASM, CPT/PES) and product designer living in San Diego, CA. Nicol's athletic background started in her hometown of St. Charles, MO where she earned her 400m state ranking 3 years in a row. Later, at the University of MO, Columbia she earned 8-Big 12 Track and Field titles and a championship title. Nicol currently continues her love for running by competing in local and national running events. 

Soleful Sunday

I pray a lot. When I am happy, sad and even upset...that's what keeps me going. It keeps a smile on my face and a hopeful heart in my body. Continue to grind, continue to pray and continue to live. Whether you know what your purpose is or if you have no idea, keep grinding because your path will definitely redefine and show you the way. 

COLD and FLU season is here. . .


It's that time of the year again and everyone who knows everyone is coughing, sniffling,  and sneezing! Whether it's the common cold, flu or something you never heard of...we've got it and it's time to fight it off!

Good Health Habits Can Help Stop Germs QUICK TIPS

1.  AS AN ATHLETE, make sure if you are going to the gym on a consist basis that you clean the equipment before using it.  Most gyms have anti-bacterial spray or wipes that are disposal and easy to use.  After your workout, make sure that you wash your hands thoroughly and avoid contact to your face before, during and after your workout.

According to the Center of Disease Control. . .

2.  AVOID CLOSE CONTACT.  Avoid close contact with people who are sick.  No problem, right? Well, there are those that still come to the gym, work and school who don't believe they are that sick, so watch out and STAY AWAY!

3. STAY HOME WHEN SICK.  If possible, stay home from work, school and the gym when you are sick.  Your body is trying to fight off whatever it is you caught.  Running or doing a high-impact workout will only make you weaker and lengthen your cold.  So, stay away  and remember everyone else will love you for it.

4.  COVER YOUR MOUTH WHEN COUGHING AND SNEEZING.  I know that many of us may  not know when we are going to sneeze or cough but just in case carry some tissue in your back pocket at all times.  A small pack of tissue from Target is about $1.20.

5.  CLEAN YOUR HANDS.  Washing your hands often will help protect you from germs.  If soap and water are not available, use an alcohol based hand rub.  You can pick up a ton of those little "anti-bacterial" tubes from Target, Walmart or your local drug store for as little as $.99.  Put one in your kids lunch boxes as well!

6. AVOID TOUCHING YOUR EYES, NOSE AND MOUTH.  Germs are often spread when a person touches something that is contaminated with germs and then touching his or her eyes, nose and mouth.

7.  PRACTICE OTHER HEALTHY HABITS.  Get plenty of sleep, be physically active, manage your stress, drink plenty of fluids and eat nutritious food.  Hmmm. . .really! Cool!

Please note: talk to your doctor about getting the flu shot.  Everyone is different when it comes to their health.  The flu shot can NOT prevent you from catching the common cold or a bronchial infection, so make sure you get the facts before getting the shot or letting your kids get the shot.  

According to USA Today, this month 18 children under the age of 18 have died because of the seasonal flu and over 2200 people have been hospitalized with flu symptoms.  Right now, it's time to listen to your doctor, let him/her take into consideration your health history and decide if the flu shot is for you.  

Stay Happy, Strong and Fit!

3 Exercises 1 Workout


Looking for a simple exercises you can do almost anywhere? My 3 n 1 Workouts are a perfect way to get moving and get in shape on your own. You will see results within a month if you pick 3 videos you like and do them consistently for 3-4 weeks. Find a plan or video at seenicrun.com/workout that will work for you and start moving now!

Absolutely free and if you have questions, look to your right and email me! Good luck!




Are you traveling this weekend? How much will you move when you are on the road? Living out of a hotel, driving for hours to get to your weekend destination and possibly eating junk food along the way. I know who your are! (Did I do that?) A weekend get away, along with the Holiday Season just around to corner slows everyone down. But you can go against the grain and get a quick workout in so you will NOT fall off the workout band-wagon.  If you have 20 minutes, you have time to workout and move that amazing body of yours. Check it out!

  • Cardio: Brisk Walk or Run (10 minutes)
  • Strength: 2X10 Prisoner Squats, 2X10 pushups and 2X10Tricep Dips (5 minutes)
  • Flexibility: Stretch your neck, arms and legs (5 minutes)


See, that was E A S Y. Happy Friday!

Keep moving, stay focused and limit the food fun! ‪#‎travel‬ ‪#‎workout‬ ‪#‎fitness‬‪#‎fitfam‬ ‪#‎fitfluential‬