Nicole Dailey Bergemann, Author at TFW Greensboro

Author Archive

I Can Do BETTER in 2019!

I have a confession to make…I can do BETTER in 2019!

A good coach ALWAYS practices what they preach. I coach my students to always give their best-whatever it is that day, because their BEST is enough! I also coach my students to celebrate their victories, and reflect on their journey constantly. It’s easy to get discouraged and to forget how far you’ve come unless you look back to see where you started. I also coach my students to embrace their failures and shortcomings, learning and growing from all of them. Our failures create growth. So as I look back on the last 365 days, I came to some realizations that I need to do BETTER in 2019.

Although I always strive to give my best, there are times I can recall thinking….”I could have done better today.” This means I did not truly give my best at that moment. When I look back at the times I know I could have done better, it seems to always stem from preparation…or lack thereof! If I didn’t deliver my best coaching performance, it’s on ME! When I don’t follow good nutrition or training habits, it’s on ME! When I can’t get ahead in business, and in life, it’s on ME! If I don’t prepare myself for greatness, I cannot be disappointed when it doesn’t come. In 2019, I will do BETTER with preparation & delivering my BEST!

As a small business owner, it’s frustrating when you don’t see the growth (internally & externally) that you expect. Truth: I did not grow my business or my team to the expectations that I set for myself this year. Interestingly enough, a handful of my students recently reminded me where we started many years ago…group training in the parks, with only 6 or 7 people, never knowing from one day to the next what location we would conquer our workouts in next. It’s easy to get discouraged when we don’t reach the heights we aspire to, but don’t let that cloud your vision of what you have actually achieved. Today we have an amazing facility with more equipment than we need, and we have more committed and enthusiastic warriors than ever! There’s no guessing about tomorrow. We KNOW where we are going to be, and that our journey is still evolving. Back in the days of training in the parks, I did not have a “team” to help me make things happen. It was just me, a one woman show. Now I have the best assistant on the planet, Natasha, who is helping me run every aspect of the business. I also have 2 part time coaches, Patti & Preston, who are not only coaching up our students, but they are giving me some precious moments to take a break from business so I can focus on my personal life. My resolve here, my expectations for myself and my business are high. I have a lot to be grateful for, and hard work has paid off. But in 2019, I will do BETTER setting expectations & recognizing the many successes along my journey!

As a coach and a team leader, I have failed many times in 2018. There were times that I did not always say the right thing. There were coaching moments that slipped through the cracks. There were times I failed to clearly establish expectations to my staff so they knew exactly what they needed to do. There were times that I dropped the ball and didn’t do what needed to be done. All of these failures have had consequences. I would be lying to you if I said I hadn’t beaten myself up a bit or been angry due to my failures. Hey, I’m human! But I know that these failures have helped me grow stronger, so I will not repeat them. I will do BETTER in 2019 by not repeating my past failures and I will let the failures to come help me to grow and evolve as a business owner and a person!

As I write this, I am not going to tell you that 2019 is going to be your best year yet. I cannot promise that. But one thing I truly believe is “your BEST is yet to come”…if you want it! I hope my confessions have helped you reflect a bit to decide where you want to be BETTER in 2019, in some aspect of your life. If nothing else, remember these three things each day moving forward to be a little BETTER in 2019:

Always give your BEST! Whatever it is that day, it’s enough!
CELEBRATE your victories each day! Make it the last thing you do before you go to sleep.
Accept FAILURE! It doesn’t define you. Failure is part of your journey, and it is a great teacher.

If you are striving for BETTER in 2019, let TFW Greensboro give you motivation and accountability that will change your life! Click here to get a jump start on the year and to experience the difference between the TFW coaching program & “other gyms”.

Peace & Health,
Coach Nicole

Do You Lack TIME Or PRIORITY?

As summer is closing, it seems life has turned manic as parents are adjusting their schedules and getting kids back in school. But wait, didn’t we just go through this already? As kids got out of school only a couple of months ago, life was manic as schedules adjusted for the summer. Then the summer brought vacations, summer camps, and many other distractions to the schedule. And rest assured that next month, everyone will be manic once again in preparation for Halloween, and the upcoming Holiday season, followed by the New Year! Whew! It’s an ongoing cycle! One of the most common responses I get when asking students why they aren’t getting to the gym, eating healthy, taking better care of themselves, or reaching their goals…across the board the answer is: “I don’t have time”. My reply to that: “Really? Or is it just not a priority?”

I’m a fitness coach, and I spend approximately 12 hours (or more) each day at the gym coaching students, running the gym, and working on the business. Because of that, one would think I must never miss a workout, which is why my personal experience with prioritizing might surprise you. After sustaining my first ever knee injury last year, a torn meniscus, my mindset shifted. As my movement & abilities were limited, so was my motivation. I was scared of making it worse, so I did less. Now, I know better than this. The coach in me kept saying “but there’s so much you still CAN do, so DO IT!”…but I didn’t hear myself. I found myself shifting my time to accommodate other things instead. It didn’t take long before I “never had time” to get my own training in became a regular part of my vocabulary.

It’s amazing what can happen when you stop and listen to what you tell yourself (and others!). During my “injury pity party” one of my students and I were talking. We were discussing our busy schedules and the insane hours we work because of our businesses. They asked me, “So when do you get your workouts Nicole? You’re so busy, when do you have the time?” And THAT was my A-Ha moment! How could I tell them I don’t have time when I spend so much time in the gym? At that moment I realized I had fallen into the “Time TRAP”! When they were gone, I asked myself “Do you not have time, or is it not a priority?” Game changer. Of course it was a priority for me, it’s my LIFE! I had just allowed my workouts to become negotiable.

You see, EVERYTHING you do today is a priority! You’re making it happen. If it wasn’t a priority, you wouldn’t be doing it. Regardless of what you’re doing, you have adjusted your life to accommodate it. Taking ownership of how we prioritize is a tough thing. It can be painful to recognize and accept that we actually have the TIME, but we just aren’t PRIORITIZING it in a way that produces the results we want. When you make it a priority, it becomes non-negotiable.

So what in your life have you shifted to the bottom of the priority list that needs to be moved back to the top? I’m happy to say that my reality check caused me to shift my life around to accommodate my fitness goals and put my workouts back at the top again! Interestingly enough, it really wasn’t that hard once I committed to the idea. Here are a few tips to help YOU get your priorities back in the right order:

Make the decision that something needs to change. This is an absolute necessity in order to take action.
Make that decision NON-NEGOTIABLE. It becomes a must! Just as your faith, your family, and your need to put food and water in your body to survive is NON-NEGOTIABLE, same goes for other priorities you set for yourself. Say “no” to something else, and do whatever it takes to make this task happen.
“I don’t have time” vs “It’s not a priority”. When you start to tell yourself its ok if you skip it today, tell yourself “It’s not a priority” and see how that makes you feel. If it makes you feel bad…rearrange your schedule and make it happen!
Accountability-get some! Enlisting a friend, keeping a log, posting it to social media, hiring a coach-are all great ways to create accountability so it’s not so easy to let yourself slip back into bad habits.

If you are struggling with priorities, and your health and fitness goals need a re-boot, schedule a FREE strategy session with me at TFW Greensboro! If you’re not already training with our program, join our community for ONE MONTH to see how we can help you get focused and coached towards your BEST life ever! CLICK HERE to claim your 30 Warrior Kickstart! No more “Time Traps”! You’ve got what it takes and you can do ANYTHING you set your mind to!

~Coach Nicole

REFLECT, Look For Something DIFFERENT Each Day!

Just recently, my husband & I finally took our 1^st full week vacation in nearly 7 years. Since it was our 15^th wedding anniversary, we both decided the timing was necessary for celebration and reflection. Man! We both forgot what some time to be fully OFF felt like. He’s got a demanding career that never has an “off” switch, not to mention his 2^nd career…helping me run MY business. I’ve been so busy building, nurturing, and growing my business that I have not stepped back and made any time for myself. I had no idea I had grown numb to the “daily grind” of long hours and hard work. It’s just a way of life for me, and I love every minute of it because I am living my passion and purpose. When you love what you do for a living, it never feels like a job. But everyone needs to take a vacation from time to time! Which took us to Atlantic Beach, NC for a little R&R.

Nothing beats getting out on the water, so that’s precisely what we did while on vacation. We timed our first outing at low tide so we could find a sandbar to anchor up to and let our dog, Siler, run and play without restriction. However, it seemed that quite a few others had the same idea. The sandbars were all packed…except for ONE, so we claimed it! We had a blast, and were floored at the amazing ecosystem we found on this little sliver of sand. There were horseshoe crabs EVERYWHERE (a RARE sight these days)! A few really big ones, but a ton of babies all on one side of the sand bar. We found a few interesting shells never found on the beach, took some great pics, and headed home fulfilled.

Our intention was to explore various little islands and sandbars each day, but as we set out the next day, it seems once again everyone else had beat us to the “bar”! Strangely, that same sandbar was vacant so we decided to try it again. We assumed we would see more of the same from the day before & we would likely be bored. WRONG! It was a completely different scene. The sandbar LOOKED the same in size, shape, even the huge driftwood tree was sitting in the same spot. But there were no horseshoe crabs. Not one. Instead, we found hundreds of conchs and hermit crabs. Every direction we looked and walked in the shallow water we saw conch shells of all sizes. Although we really wanted to claim some of the gorgeous shells we saw, they were all inhabited and we left them all to grow and thrive. When the tide started covering our little sandbar, we pulled the anchor and headed back to land.

The next day, we couldn’t wait to get back on the water, and find another cool spot to check out. We had already decided that having our own “private beach” was pretty cool, so we cruised around looking for a different one. It was almost as if that little sandbar we had been to the two days prior wanted us to come back to see what it had to show us, because all of the other islands & sandbars were packed again. Yet, the same sandbar was vacant once again…as if we had a reservation on it! We anchored up and jumped out. We were once again surprised to find different life and landscape. There were still a few conchs, but there were a lot of crabs. Big ones with pincers running around under water. Fish, lots of small schools of little fish. And ONE stand-alone sand dollar. We also found that we were not the only humans to find this little slice of heaven. Someone else had found peace on this little oasis in the sound and drawn pictures in the sand that seemed to spell out a scenario, something like you would find on a cave wall. It seemed to be a parting message of their journey, ending with the car ride home. We stayed until the ocean wanted us to leave, and with the tide rising, we left.

Time off was great, but the reflection that came with it was the real gift. It wasn’t until I had some time away to truly decompress, rest, and to feed my soul, that I could recognize how tunnel-visioned I had become in my daily life. Have I been guilty of being in a routine “daze” and missing small wonders and different treasures that were in front of me each day? The experiences on the sandbar got me to thinking how, as a society, we have become numb to the many gifts and small wonders in front of us each and every day. Just because we have the same daily routines, drive the same routes back and forth to work/school, and stop at the same coffee shops and stores, doesn’t mean that there aren’t great things in front of us along that path each time. We just get numb to the obvious and fail to see the finer details.

I want to part with two challenges for you to consider. My first challenge for you is to keep your eyes and mind open today as you embrace your routine. Look for something DIFFERENT among the normal sights. Each day is a precious gift, so we must treat each day as just that…a gift! Search for the treasures hidden below the surface. My second challenge for you is to take some time “off”. Nurture and feed your spirit. It doesn’t have to be elaborate, just break the normal routine and let yourself decompress. It’s those moments that free up space in your mind so that you can let the good stuff in!

Peace & Health!

~Coach Nicole

Here are some Breakfast Ideas

1. Creamy Berry Quinoa Parfait

Yes, it is possible to have a sweet start to your day that is packed with protein. You’ll feel like you’re “treating” yourself with this breakfast parfait, but there’s no need for a guilty conscience. With one-third of the sugar found in typical store-bought parfaits (which frequently use syrups and added sugars), this healthier version is loaded with protein and good carbs.

Combine 1/3 cup cooked quinoa, 3/4 cup plain low-fat Greek yogurt, 1/4 tsp pure vanilla extract and 1/8 teaspoon of cinnamon. Using 1/4 cup blueberries and 9 walnuts, create layers of the quinoa/yogurt mixture, blueberries and nuts in a glass. CALORIES: 328; PROTEIN: 25 grams

2. Cheesy Eggwich

This much healthier version of a popular breakfast sandwich we won’t mention will satisfy your craving and keep you full for longer. Compared to typical fast food breakfast sandwiches, this version serves up almost 40% more protein and half the saturated fat. To prepare, boil an egg and toast a whole-wheat English muffin. Once the egg is cooked, layer 1/2 cup low-fat cottage cheese on top of the muffin and top with the egg, sliced. CALORIES: 303; PROTEIN: 25 grams.

3. Chia Crunch

Chia seeds add omega-3 fatty acids and fiber (a whopping 10 grams in about 2 tablespoon) to this already high-protein breakfast. Chia seeds have gained popularity because of their “superfood” nutritional profile, and research shows they may play a part in improving risk factors for heart disease.

For this easy recipe, combine 1/3 cup of cooked quinoa with 3/4 cup low-fat Greek yogurt and 2 teaspoons of chia seeds. CALORIES: 226; PROTEIN: 22 grams.

4. Protein Eggsadilla

Spice up your breakfast routine with this Protein Eggsadilla recipe. Combine 1 egg with 2 egg whites and then scramble in a pan until fully cooked. Remove eggs from the pan and place on top of a whole-wheat tortilla. Sprinkle with 1/4 cup shredded Monterey jack cheese, 1 tablespoon of salsa and then roll up the tortilla. You can mix up this recipe by trying different varieties of salsa and cheese. If you want to cut down on fat a bit more, try a low-fat cheese option. CALORIES: 336; PROTEIN: 25 grams.

5. Almond Bran Crunch

Adding protein-packed Greek yogurt takes this bran cereal up a notch from your everyday bowl of cereal. Topping with almonds not only adds crunch – they’re the only nut to offer vitamin E, a fat soluble vitamin that also acts as an antioxidant. Combine 3/4 cup bran cereal with 3/4 cup plain low-fat Greek yogurt and 10 almonds. For added sweetness you can top with fresh blueberries or a banana. CALORIES: 303; PROTEIN: 24 grams.

6. Cinnamon French Toast with Yogurt

French toast is no longer a weekend breakfast splurge. You can enjoy this recipe any day of the week! With 28 grams of protein, you’ll be satiated for hours. Soak 1 slice of whole-grain bread in an egg. Cook on a non-stick pan for approximately 1 minute on each side, until lightly browned. Sprinkle with cinnamon (or any other favorite spice) and serve with 3/4 cup of yogurt. CALORIES: 266; PROTEIN: 28 grams.

7. Mushroom and Tomato Omelet

Omelets are one of the easiest ways to add veggies to your diet while upping your protein intake. This version incorporates mushrooms and tomatoes but you can add peppers, onions, or spinach too. Combine 4 egg whites with one egg and beat gently. Using a cooking spray, cook eggs in a non-stick pan. Once the egg begins to take form along the edges, add 1/2 cup low-fat cottage cheese, 1/2 cup sliced mushrooms and 1/2 chopped tomato in the center of the omelet. Cook until eggs are set and fold over. CALORIES: 256; PROTEIN: 36 grams.

Try these out and comment below what one is your favorite!

Committed to your RESULTS

Coach Nicole

Nicole@tfwgreensboro.com

(336) 324-1140

https://www.warriorcardio.com/greensboro-30-day-trial

7 Reasons to Hit the Gym in the AM

For a rare few, mornings are the best time of the day. The birds are chirping, the sun is rising, and this the new day is invigorating. For the rest of the world, however, pushing out of bed and into the world of consciousness is no easy task. However, if you’ve wanted to take your lifestyle to the next level of healthiness, the snooze button needs to go.

Wondering why you should kick your snooze button to the curb and get to the gym first thing in the morning? Here are 7 solid reasons…

Reason #1 To Hit The Gym in the AM: You’re in a Healthy Headspace

When the first thing you do with your day is exercise, it does something to your mental state. Instead of thoughtlessly taking a bite of high-carb, high-sugar, low-energy food during the day, you’re very conscious about what you put into your body. After all, you woke up early to get this body in tip-top shape. No reason to waste your early-morning routine. On top of better food choices, you’re more likely to find opportunities to take a quick walk during the day when you start your day out right.

Reason #2 To Hit The Gym in the AM: You’ll Need Less Caffeine

Feel like you spend most of your day traveling from your desk to the coffee machine? Get up earlier and work out and watch your need for liquid energy decrease. Sure, you may still enjoy a cup or two—you may even need a cup on the way to the gym, but hitting the gym early in the morning will give you an added boost of energy and mental clarity without caffeine.

Reason #3 To Hit The Gym in the AM: You’ll Have Privacy

Spend much time working out at lunchtime, and you know how frustrating it is to wait around for a weight machine or treadmill. Want to use every minute in the gym to push your body to its limit? Then stop waiting for the bench by getting in when everyone else is fast asleep. As an added perk, you won’t have to avoid that guy who always wants to talk when you’re trying to focus on your next rep. He’ll be in dreamland, far away from the gym.

Reason #4 To Hit The Gym in the AM: You’re Ready for Work

On top of being more health-minded, you’ll find yourself feeling more confident after an early-morning workout. Big client flying in for a meeting? No problem. You just conquered a pre-dawn workout, showered all your sweat off, and ate a healthy, protein-rich breakfast. That little meeting is no problem, so bring it on!

Reason #5 To Hit The Gym in the AM: Nighttime Is Your Time

When Friday rolls around, your family and friends aren’t always understanding of your workout routines. They beg and they plead with you to skip your workout (just this once!) so you can join them for a party or a night on the town. Eventually, you’re guilted into doing as they wish. Put together enough of those non-exercise evenings and your commitment is in trouble. Hit the gym early in the morning, on the other hand, and you can have your workout and be social in the evenings, too!

Reason #6 To Hit The Gym in the AM: You’ll Stick with It

Nighttime fun isn’t the only reason you skip exercise. In fact, more often than not, a late night at the office or taking the kids to soccer practice does in your routine. So if you want to meet your goals in the gym, get started on your routine in the morning, before your day gets started.

Reason #7 To Hit The Gym in the AM: Your Body Thanks You

There are a lot of things that have to go right in your body to feel well and perform at your peak. You can help regulate a number of these processes by waking up at the same time each day and working out early. In fact, even if you’re not a morning person right now, within a few weeks of exercising in the morning, you will likely find yourself waking up earlier and feeling energized every day of the week, which enables you to do well at the gym or—on your off days, have fruitful mornings even away from the gym.

Call or email today to find out what morning times we have available – let’s get you into the best shape of your life together!

Committed to your RESULTS

Coach Nicole

Nicole@tfwgreensboro.com

(336) 324-1140

https://www.warriorcardio.com/greensboro-30-day-trial

Feeling stressed? You’re not alone.

Stress is an inevitable part of our modern existence. Whether you’re the CEO of a large company, a Kindergarten teacher or a construction worker, you have stress to deal with. We all have bills to pay, relationships to maintain and challenges to get through.

But you don’t have to let it get the best of you. How can you turn your stress-filled life on its head?

With one of the best weapons against stress: exercise.

When stress is getting you down, you need something to kick you out of your funk. You need something that makes you feel good.

Every time you exercise, you increase your body’s production of endorphin’s.

In case you have forgotten, endorphin’s are responsible for those good moods you get in after a race or the euphoria you feel while chomping down on a piece of chocolate.

However, before you grab a piece of chocolate and skip the gym, remember the end result of each and choose which one will help you battle stress in the long run. (Hint: It’s not the chocolate.)

Any and all exercise you perform helps you fend off the effects of stress. So whether you enjoy jogging, lifting weights, playing basketball, practicing ballet, swimming, yoga, rowing, or boxing, simply getting involved in your exercise of choice is sure to help reduce your stress.

Through the Brick Wall: If you are working out every day and not getting the stress relief you want then it’s time to do things a little different. If all you do is lift weights five days a week, you should add in tennis or racquetball a couple days a week. And if you’re all cardio all the time, it may be time to get off the treadmill and grab a dumbbell or two.

Still not working? Keep a diary of your progression. Write down how long and hard you exercise, the various weights you lift, and the steps you make toward whatever health goal you set for yourself. Take pictures along the way as well. Then look back over your journal on occasion. Seeing the progression when you feel you’re not making progress may give you the confidence you need to put stress in its place and move on.

My mission is to get each and every one of my clients the body that they desire and along with that a low stress lifestyle.

Take the stress out of planning your own workouts by joining one of our high-energy, fat-blasting exercise programs.

Call or email today to get the body and stress level that you deserve.

committed to your RESULTS

Coach Nicole

Nicole@tfwgreensboro.com

(336) 324-1140

https://www.warriorcardio.com/greensboro-30-day-trial

PS Never Give Up
Don’t allow past failures get you down. It can be frustrating waiting for results, but by a combination of cardio exercises, a healthy diet, and the right resistance workouts, you will reach your goal. Never. Give. Up.

Healthy Chicken Fajitas

It’s fajita time! This recipe is a wonderful option for a weekday dinner – it’s healthy, delicious and ready in 20 minutes. Serve with low fat toppings like salsa, chopped tomatoes, fat free sour cream or hot sauce.

Remember that all of that hard work that you put into your workouts can quickly and easily be lost on unhealthy eating – which is why it’s so important to enjoy light, protein-filled meals like this one.

Servings: 4

Here’s what you need…

1 teaspoon Chile powder
1 teaspoon salt
½ teaspoon ground cumin
½ teaspoon garlic powder
½ teaspoon onion powder
1 tablespoon cornstarch
¼ cup water
4 uncooked chicken breasts (4oz each)
½ green bell pepper, sliced into thin strips
½ red bell pepper, sliced into thin strips
1 medium onion, sliced
1 tablespoon olive oil
2 tablespoons lime juice
Lime wedges for serving

In a re-sealable bag, combine Chile powder, salt, cumin, garlic powder, onion powder, cornstarch, and water. Add chicken, bell peppers, and onion; gently knead to coat. Refrigerate for 15 minutes
Heat the oil in a skillet, empty the contents of the bag into the skillet and cook over high heat. Stir occasionally and cook until the vegetables are tender crisp and the chicken is cooked through, about 7 minutes. Remove from heat and stir in lime juice
Transfer to serving dish and enjoy with lime wedges.

Nutritional Analysis: One serving equals: 160 calories, 5g fat, 5g carbohydrate, 1g fiber, and 24g protein.

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

Talk Soon,

Coach Nicole

Nicole@tfwgreensboro.com

(336) 324-1140

https://www.warriorcardio.com/greensboro-30-day-trial

Meet our “Warriors Of The Month”!

Meet our “Warriors Of The Month”, Tim & Karen Parrish!

One of our mantras at TFW Greensboro: “The couple that TRAINS together…STAYS together”! Tim & Karen are PROOF of this. Karen began her journey with Coach Nicole in 2009, long before we introduced TFW. Since then not only has she transformed, but her husband Tim has been training right along side of her for more than 5 years now. Together, they have never been more healthy, strong, and bonded as a couple! The dojo lights up when these two enter. Not only do they push each other & keep each other accountable, but they INSPIRE everyone around them to keep going! Every couple faces obstacles…they just don’t always face them together. Karen and Tim…keep leading from the front that TOGETHER we are stronger than when we are alone!

Meet STELLA! Our March “WARRIOR Of The Month”!

Stella Hung is WARRIOR STRONG, and our March “Warrior Of The Month”!

Stella has only been with us for 3 months, but she has fully embraced bringing out her “WARRIOR WITHIN”! No stranger to training, Stella has always embraced fitness. But like many, she found herself doing the same routine, on her own, with no diversity nor cardiovascular challenge. Her first workout with us was a metabolic circuit, and she was instantly hooked! The variety, energy, and challenge was unlike anything she was used to. Although structured fitness program & coaching got her attention, she will be the first to tell you that the COMMUNITY is what kept her coming back. The motivation and support from her peers has helped her transform and take on new challenges, again and again. She’s even recruiting her friends to come in to see what it’s all about!

It’s not easy to juggle work, motherhood, marriage, & still find time to take care of yourself. Stella is truly a WARRIOR and making it happen! Way to GO Stella!!!

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