Nicole Zapoli

Nicole Zapoli I help awesome people live stronger, healthier, happier lives.💪🏽 Live STRONG. Live HEALTHY. Live HAPPY.

Nicole is a certified personal trainer and strength and conditioning coach. She offers remote coaching, 1-on-1 personal training, virtual personal training, individually designed programming, custom nutrition, small group functional fitness classes, functional gymnastics workshops, specialty classes, and more. She has more than 20 years coaching experience and holds multiple coach, trainer, and sp

ecialty certifications under NASM, CrossFit, OPEX, The Cooper Institute, Movement RX Physical Therapy, Yoga & Ayurveda Center, and more. Her passion is empowering others onto living their strongest, healthiest, happiest lives possible.

Want a stronger upper body? Just remember to PULL.💪🏽We tend to think push ups, bench press + shoulder press when it come...
09/02/2026

Want a stronger upper body? Just remember to PULL.💪🏽

We tend to think push ups, bench press + shoulder press when it comes to building upper body strength… but pulling strength is JUST as important.

One of my longtime favorites = the inverted bar row!

It builds your back + upper body strength while also challenging your core, improving shoulder stability + supporting better posture.

AND it can be simply modified to meet you where you are whether you’re just getting started or have been training for years.

If you’re working toward a stronger strict pull up, this is also one of THE most effective movements you can add to your training.

Mixing in horizontal pulling while maintaining a strong hollow position + getting your body as close to parallel to the floor as possible is a beautifully effective way to build your lats, pulling strength + grip in a way that transfers directly to your strict pull up.💪🏽

This week on the blog, I’m breaking down the inverted bar row, why I love it + how to train with optimal form and technique.

Check it out at the link in my bio + while you’re there, grab a copy of my book, Live FIT from the Inside Out!🤓

DM me PULL right now to get started!

live STRONG.
live HEALTHY.
live HAPPY.

06/17/2026

No one knows your body better than you.

Learning how to advocate for yourself and take ownership of your health is one of the greatest investments you can make… not just for today, but for your future.

In this week’s blog, we’re talking about health advocacy, building healthy habits, and why planning for your future health starts now.

Because independence, vitality, and quality of life don’t happen by accident. They are built through the choices you make every day.

Read the blog + check out my book, Live FIT from the Inside Out!

Link in bio!☝🏽

live STRONG.
live HEALTHY.
live HAPPY.

I LOVE keeping things simple, however, simple rarely means easy.💪🏽The Ring Support Hold is one of my favorite static hol...
06/09/2026

I LOVE keeping things simple, however, simple rarely means easy.💪🏽

The Ring Support Hold is one of my favorite static holds for building shoulder stability, trunk strength, and body awareness.

Mastering the basics matters.

This position develops the kind of strength that transfers to pull ups, dips, muscle ups, handstands, and just about every other athletic endeavor… in and out of the gym!

In this week’s blog, I break down how to perform it correctly, common faults to be aware of, and how to scale it for your current ability level.

Because strong foundations create strong people.

Link in bio.☝🏽

live STRONG.
live HEALTHY.
live HAPPY.

06/04/2026

Are You Getting Your Daily Sunshine?☀️

One of the most powerful things you can do for your health is also one of the simplest… step outside.

Getting just 15–20 minutes of sunshine each day can help support your mood, energy, sleep, immune system, bone health, and overall well-being.

Yet it’s something so many of us overlook while searching for the next supplement, diet, or fitness hack.

The truth is, health isn’t built through one perfect workout or one perfect meal.

It’s built through the simple habits we practice consistently over time.

In this week’s blog, I’m sharing:
☀️ Why vitamin D matters
☀️ The benefits of daily sunshine
☀️ Simple ways to get outside more often
☀️ How sunshine supports a healthier, stronger, longer life

Head to the blog to read more and let me know how much sunshine are you getting each day!💪🏽

live STRONG.
live HEALTHY.
live HAPPY.

05/28/2026

This week on the blog I am sharing one of my favorite drills for improving handstand strength, stability, and body awareness!💪🏽

One of the reasons I love this drill so much is because of how effective it is at teaching us how to create active global tension and connection throughout our entire body instead of just attempting to “balance”.

Great handstands are not passive.

They require active shoulders, a strong + stable trunk, posterior chain engagement, and intentional positioning from start to finish.👏🏽

This drill is amazing for building stronger wrists, shoulders, core control, and better body awareness while inverted, while also helping develop strength + stability + even mobility for more advanced bodyweight skills.

Check it all out on the blog at the link in my bio!☝🏽

live STRONG.
live HEALTHY.
live HAPPY.

Sleep is one of the most underrated tools in health + fitness.You can be training hard.Eating well.Staying consistent.Bu...
05/21/2026

Sleep is one of the most underrated tools in health + fitness.

You can be training hard.
Eating well.
Staying consistent.

But if your sleep is not happening, your recovery, hormones, energy, mental clarity, performance, and even fat loss can all take a hit.

Because your body doesn’t just change from training…

It changes from what happens AFTER training.

That’s where recovery comes in ⤵️

In this week’s blog, I break down:

• why sleep is essential for recovery + performance
• how poor sleep impacts hormones, metabolism, cravings, and fat loss
• why your energy and workouts may feel inconsistent
• simple strategies to improve your sleep starting tonight
• how small habit shifts can dramatically improve how you feel

The truth is, better health doesn’t always require doing more.

Sometimes it’s about supporting your body better.

And sleep is one of the most powerful places to start 🤍

Go read this week’s blog + grab a copy of my new book, Live FIT from the Inside Out!

Link in bio.☝🏽

live STRONG.
live HEALTHY.
live HAPPY.


healthylifestyle wellnessjourney fatloss hormonehealth stressmanagement fitnessmotivation healthcoach wellnesscoach strongwomen mindsetshift fitnessjourney healthyhabits selfcare longevity trainforlife

05/12/2026

Pull ups are one of the BEST movements you can train for upper body strength, trunk stability, grip strength, shoulder health, and long term movement quality. 💪🏽

But most people only focus on getting their chin over the bar…

…while completely overlooking one of the most important details:

SPINAL POSITIONING. 👀

When your spine is in proper alignment and your core is engaged:

▪️ your lats + pulling muscles work more efficiently
▪️ your movement becomes stronger + more controlled
▪️ your shoulders become more stable
▪️ your risk of injury decreases

That’s why in this week’s “From the Vault” blog, I am throwin’ it back to when I teamed up with Dr. Claudia Chaloner of to break down how to optimize your spinal positioning for stronger, safer pull ups.

Inside the blog we cover ⤵️

▪️ why spinal alignment matters
▪️ how the hollow body position improves pull ups
▪️ key coaching cues to improve your form
▪️ how to modify pull ups while maintaining proper mechanics

Because mastering pull ups isn’t just about getting reps in…

It’s about building strength that last.🤍

👉🏽 Go read this week’s blog + grab a copy of my new book!

live STRONG.
live HEALTHY.
live HAPPY.

05/08/2026

Many people think transformation happens through massive change all at once.

In reality, long term sustainable transformation begins with something much simpler…

Drinking more water.
Going for a walk.
Getting outside in the sunshine.
Prioritizing sleep.
Strength training consistently.
Learning how to fuel your body better.
Shifting the way you think + speak to yourself.

Simple daily habits.

That’s exactly why I created the SHIFTS framework ⤵️

▪️ Sleep
▪️ Hydration
▪️ Intake
▪️ Fitness
▪️ Thoughts
▪️ Sunshine

In this week’s blog, I share real stories from actual clients who transformed their health not through extremes, but through consistency and solid support.

Former athletes.
Busy parents.
Professionals.
Postpartum moms.
People rebuilding confidence.
People learning it’s never too late to take their health back.

Because sustainable health isn’t reserved for people with perfect schedules or unlimited time.

It’s built one small shift at a time.

If you need encouragement, perspective, or a reminder that change IS possible for you too…

Go read this week’s blog 🤍

And if you want to dive even deeper, my new book, Live FIT from the Inside Out walks you step-by-step through the SHIFTS framework + how to apply it to your own life 💪🏽

Link in bio ⬆️

live STRONG.
live HEALTHY.
live HAPPY.

04/29/2026

Handstand walking isn’t just a fancy skill!💁🏼‍♀️✨

It’s one of the most effective ways to build + develop serious foundational strength + stability + body awareness!

Not just in your shoulders + overhead position + trunk + midline + wrists 💪🏽 👉🏽 BUT throughout your entire body.

And no… you don’t need to already know how.

You just need effective progressions that meet you where you are + the proper coaching to get you started 💪🏽

In this week’s blog, I break down ⤵️

▪️ the benefits of training handstands
▪️ proper technique + positioning + alignment
▪️ drills for all ability levels
▪️ step by step progressions

So you can start building strength from the ground up.

This is how we train movement that actually transfers.

DM me HANDSTAND and I’ll send you the link!

Link in my bio.☝🏽

live STRONG.
live HEALTHY.
live HAPPY.

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