When I was a little girl, I often lied to my parents to get out of trouble. In my young mind, they were little lies. Some worked and some didn't. Yet, after a few too many little lies and a several spankings to follow, I started to learn lying wasn't getting me anywhere. I had to be about 10 or 11 years old and my Dad caught me in a lie. I mean he literally watched the whole thing unfold and now that I am older with kids, he had to be shocked at how easy it was for me to NOT tell the truth! I had never seen him so upset and I didn't see the outside of my room for quite some time after that one.

I remember sitting there, PISSED thinking..."how dare he keep me in this room for so long! What the heck?...and he won't talk to me!". Yeah, I was young and stupid. LOL!  Looking back, he did the right thing because being my room for hours with nothing to do, I finally realized that lying wasn't helping me. I was always getting into trouble and missing out on all the fun things with the neighborhood kids. So, I decided THAT DAY, no more lying

Fast forward to today...right now, I don't lie and it's hard for me to lie about anything. I am a very truthful person and for some, too truthful. I don't like to be lied to and I know a lie when I see one. One thing I didn't realize is that I was living a lie and I didn't see it the same as telling a lie. Living a lie was different, right?'s not. I didn't have a perfect marriage, raising my girls was hard and finding that perfect job was even tougher. Being who I am in a world where everyone else is exactly the same was/is TOUGH and it was tough because it was all a lie. I was lying to myself and didn't know it.

Today, my truth is the most important thing in my life. It is literally saving me and keeping me sane. Unfortunately, I have learned what it feels like to be lied to by people I put trust in. It's truly disappointing and heartbreaking.  Yet, the truth, like they say, will absolutely set you free. I never really understood what that meant until I started to tell MYSELF the truth about my life. The truth can be painful and surprising, but at the same time, it is so much more. The truth is freedom, strength, power, stability and a muscle that continues to grow. Truth IS growth, happiness and progression. It's everything and when you see it, you know it because it scares you and makes your heart sing at the same time. 

Are you living your truth?

I am definitely living mine and let me tell you, it's a journey and it is scary but I love every minute of it. I keep those who I trust close to me and I listen to learn. There are definitely some things I need to work on D A I L Y and I do, even when I don't want to. If I can't tackle a untruthful situation right away, I write it down and pray, why? What I can not control God/the Universe (whatever you believe in) will take care of it. Let me tell you, God ALWAYS takes care of it.

Today's exercise. 

  • Write down your truths
  • Stop lying to yourself about yourself right now.
  • Pray / Meditate on the things you do not have control over
  • Start walking in your truth one step at a time
  • Be prepared for your life to change

Fit Tip Friday. . .Let's EAT!

That's right. Time to get your grub on in the most healthiest way possible.  No matter how much you workout or spend on a personal trainer, what you put in your body will determine if you will meet your goal of building muscle, reshaping your body and/or losing weight.  

Here are a few tips that you should consider when starting a new workout plan or something you can add to your current workout plan.


  • Eliminate fried foods and sugary drinks
  • Eat more fruits and vegetables
  • Drink more water
  • Make sure you get a healthy serving of carbohydrates, proteins and good fats


  • Preparing your lunches and dinners ahead of time saves time and money.
  • Preparation helps to monitor what you eat.
  • Preparation motivates you to stay on track with your fitness goals.  
  • You will see changes in your body much sooner than normal.


  • When you start to work out, your metabolism shoots up and your muscles start to take shape. You have to fuel your body more consistently in order for it to work efficiently.  Instead of eating 3 times a day, you eat 5 TIMES a day.  3 healthy, regular meals with 2 small meals in between.  Fruit, nuts or raw veges are perfect.


  • It's easy to fill up your plate with good and bad food, but it's all about the portions.  Let your brain tell you what you need and not your stomach.  A fist full of carbs, proteins and good fats should fill your plate every time.  The only thing you CAN double up on is vegetables or proteins depending on your goals.


  • There is always a reason why we eat.   Macaroni and Cheese can make anyone feel better but we don't need it.  When you are eating something that you shouldn't eat, think about WHY you are eating it.  Can you replace it with something better for you? Make sure you eat the right stuff and do not let your emotions or environment hinder what you should be eating. 

Good luck on your fitness and nutritional journey.  Eat with a purpose, find foods you love and look for healthy ways to prepare them.  Have fun and happy eating!

Nicol Nic

Nicol aka "Nic" is fitness professional (NASM, CPT/PES) and product designer living in San Diego, CA. Nic'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. Nic currently continues her love for running by competing in local and national running events. 


Not only do my clients and participants talk about lower back pain, I suffer from chronic back pain. Even my friends struggle with back pain (athletic or not). It's estimated that over 80% of Americans will experience back problems in their life time.

My chronic back pain started back in 2004 when picking up my daughter in 3 1/2" heels...Hey, I love my shoes! I was moving too fast, picked her up in an awkward position and the rest is history. I stood at nearly a 90 degree angle for weeks! So, I tell you...SEE A DOCTOR, learn ALL your options and talk to other back sufferers to help make the right decision to fit your lifestyle.

In the meantime, here are a 5 yoga poses to help keep your back flexible and healthy throughout the day. Hold each pose for 20 secs at a time and do each one 3-5 times each.  Move into each pose slowly and breathe. 

ATHLETA and SeeNicRun


How many times can you go to the bathroom today? . . .just asking.


The Challenge is to drink a minimum of 10 cups and a maximum of 16 cups. Here is your return on water investment!

  • Clear Skin

  • Hair and Nail Growth

  • Hydrated, happy organs

  • Removal of toxins found in the foods we eat

  • Energy for those tough, hot workouts

  • Oxygen for overworked muscles

  • Promotes more steps for your FitBit because you will be going to the bathroom...A LOT!


3 Exercises 1 Workout

This workout is great for both cardio and strength training. Pace and keeping your core is the most important thing in this work. Do not move too fast, keep moving for 60-90 minutes each exercise and do all three 4 times! Full workout, any time, anywhere!