Nicole Renee Tsetsilas

Nicole Renee Tsetsilas Personal Trainer, Nutrition Coach and Pregnancy & Postpartum Specialist

I firmly believe we all hav

09/27/2021

🎉🎉🎉 👇🏾

You’re not caught in a cycle of dieting year after year. 👇🏾The goals you are trying to achieve are not cohesive with you...
09/23/2021

You’re not caught in a cycle of dieting year after year. 👇🏾

The goals you are trying to achieve are not cohesive with your current lifestyle. It’s that simple. And when it’s not cohesive, it’s not sustainable....

We look at one size fits all programs, other people and fitspos on social media to tell us what our health journey should look like. And get defeated when the results don’t happen quick enough. Then we jump on another program or crash and come back 3 months later with another program.

The problem is dieting and fitness don’t happen in a bubble. Sure, if you changed 80% of your current lifestyle you’ll lose 20 # in 10 weeks. And you’ll add 50 # to your back squat if you only train legs for 90 days.

But can you change everything in your life to fit your goal and maintain that? Maintain it for a week? A month? 6 months?

No. It’s not sustainable. And that’s the up and down rollercoaster of “dieting cycle”. Integrating healthy habits in your life shouldn’t feel like a constant battle with yourself.

Having a trainer is a short term investment for a long term, sustainable success. Most of what I do is convincing people to stop listening to the fitness industry and trust themselves with researched backed protocols.

DM if you are interested in training online or in person ⤵️

09/16/2019

Hello all,

We have a job posting at Bon Secours Sports Performance for a full time or part time trainer. We work with both fitness and sports specific clients.

Ideally someone with a CSCS certification or similar training experience. We have trainers with CrossFit experience teaching group fitness!

The position will work directly with the Whalers Hockey Team out of Chilled Ponds Ice Hockey Rink as well as Virginia Beach.

Great opportunity for sports specific training education and flexible hours!

Dm me for more info!

🍎 I’ve taken over 160 credit hours in food science, nutrition and exercise sports performance and the truth is I’m still...
08/17/2019

🍎 I’ve taken over 160 credit hours in food science, nutrition and exercise sports performance and the truth is I’m still not qualified to instruct you on 80% of the things registered dietitians do. And anyone telling you those things is playing a dangerous game with your health. 🍌
Such as,
🔹medical conditions
🔹hormone health
🔹food disorders
3 questions your nutrition coach should always ask you in your health questionnaire
✔️Do you have a medical condition related to your nutrition
✔️Are you currently being treated by a physician or dietitian
✔️Would I be able to speak with your provider?
Nutrition has become a very murky field lately. As more providers become small business owners the push continues to be to discredit those higher level professionals.
Let me be clear, because this is something I’m very passionate about as someone with an actual DEGREE in nutrition. Science is always ahead of its time, every entity has issues and problems within its structure but I choose to believe within them workers are doing their best to improve the field whether nutrition, medical etc.
Having a bad experience with a physician or professional doesn’t mean the system is broken, you just need to find someone tailored to YOUR specific needs.
So what can I do? The things I love. Working with fitness enthusiasts learn basic nutritional concepts:
✔️improve body composition
✔️lose weight,
✔️gain muscle,
✔️understand how different foods can change your body or your performance in the gym!

There is no single “correct” way to eat. Goal oriented nutrition is for each individual. Currently have clients trying t...
08/15/2019

There is no single “correct” way to eat. Goal oriented nutrition is for each individual.
Currently have clients trying to gain weight && trying to lose weight.
💪🏼🥑🍎🍔
The reality is you can eat and track your food a million different ways. Whether I’m eating McDonald’s or chicken and broccoli what matters is consistency every day towards that goal. ⬇️⬇️⬇️
Calories are king when it comes to losing or gaining weight. How that weight is distributed and how QUICKLY it changes is better manipulated through macronutrient tracking. But it doesn’t mean YOU have to track macros. I recently had a client drop 4% body fat and gain 3 # of lean muscle just watching calories.

08/09/2019

How often are you giving your clients something new and different?

Newness doesn’t have to be in the prescribed program that takes away from the original intent.

Adding new variables in the warmup is a great way to keep training day to day interesting. As well as keeping everyone engaged and prepared from the start versus slogging in and going through the motions. 💥

➡️Medball throws with hip extension emphasis

➡️Turkish get up variations

➡️Utilizing the GHD for isometrics

➡️Band assisted partner drills

➡️Plyo 25yd shuttles
🔹🔸🔹🔸🔹🔸🔹🔸🔹🔸

#

07/31/2019

Working with kids it’s important to find movement modifications that elicit the original movements intended response and are SAFE!
These strategies are also true for our general population in training. There’s always a more effective approach, just takes experience and mentorship finding it!
Assisted strict pull-ups with band at your feet. This removes the danger of hanging a band from the rig and risking falls getting in and out. 💪🏼
⬇️⬇️⬇️
Always hang onto the rig prior to stepping on and never remove hands while feet are on the band.

07/12/2019

Check out my story on what is HIIT training really and why it could be beneficial both for body composition and limited time!

▶️HIIT = high intensity interval training

🔻increases metabolism post workout
🔻greater insulin sensitivity
🔻greater uptake of glucose and increased fat oxidation
🔻increases EPOC (excess post exercise oxygen consumption)
🔻overall can see increased metabolic activity (that above) 24+ hrs after a workout

➡️ [email protected]

07/01/2019

Limited on time, space, equipment or days to work out?! Here is how I go about putting together a workout when I can’t spend the time I want inside a gym!

All our exercises fall into one of these

➡️movement categories ⬅️

🔻explosive
🔻Upper body push
🔻upper body pull
🔻knee dominant
🔻hip dominant
🔻core
🔻mobility
(From trainers such as Cook & Boyle)

There are even more subcategories in these, horizontal or vertical, rotational or pillar, unilateral or bilateral etc etc

But if you need something quick find

🔹1 exercise for each category
🔹5-8 reps around 70-80% effort
🔹4-5 rounds
🔹Shoot for 0:90 or less between rounds

“Strike 3 poses”😂😂😂 WOD 5/22k rowThen5 rounds 15 burpees10 deadlifts Then2krow
05/02/2019

“Strike 3 poses”
😂😂😂
WOD 5/2
2k row
Then
5 rounds
15 burpees
10 deadlifts
Then
2krow

🍑 Sooo many women I see who struggle with these issues.I am a firm believer that being 5-10% stronger can dramatically i...
05/02/2019

🍑 Sooo many women I see who struggle with these issues.
I am a firm believer that being 5-10% stronger can dramatically increase your resiliency; however, stronger in what sense? If that 5% is put towards the area in MOST need then many training attributes can expect to raise!
If your front squat form is a disaster; collapsed knees, rounded back leakage, we need to assess
▪️personal awareness
▪️what is really “weak”
▪️if we need to change positions
Continuing to load heavier and squat exactly the same with the same approach is not making you “stronger” just encouraging a worse position.
Reach out today if you have a specific movement that continues to be a challenge for you and form seems to not improve. A 30 minute assessment can do a lot! 💥
[email protected]

Address

624 Innovation Dr. Ste 105
Chesapeake, VA
23320

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