1. What makes Save Yourself Coaching different from other fitness programs?

Save Yourself Coaching is led by me, Nichole. I embarked on my fitness journey at 30, overcoming challenges such as obesity, depression, knee surgery, divorce, religious trauma, and navigating mid-life changes while raising two children. My personal experiences both in life and inside of a broken healthcare system fuel a deep passion for helping women increase their healthspan and I pride myself in providing a practice where women are the primary concern — not an afterthought.

My program emphasizes comprehensive nutrition and fitness that increases muscle mass, prevents osteoporosis, and caters to the unique needs of female bodies, taking into account the psychology of living in a patriarchy and the physiology unique to women in all phases and stages of their lives.

I am also a coach and advocate for women who are navigating a medical system that does not respect or listen to them. I work with clients to identify providers in their area that can be part of a comprehensive women-centric healthcare team.

I focus on fundamental movement patterns like pushing, pulling, throwing, hinging, lunging, squatting, carrying and use scientifically-proven modalities such as lifting heavy, jumping, sprinting, bending, twisting, inverting, mobilizing, enhancing range of motion, and incorporating breath and pelvic floor work. This holistic approach ensures that clients not only achieve physical strength but also develop a positive and empowered relationship with their bodies…forever.

2. What are your prices, and what do they include?

Truth be told, it all depends on what you want! I have an a la carte track for those just looking for a little leg up that starts at $150 for an hour long appointment. I also have options for people who are looking for a complete health and fitness overhaul that run from three months to a year. You can find all the details (including prices) under the “Services” tab on the home page.

3. How do I get started with Save Yourself Coaching?

To begin your journey, please reach out to me through my website to schedule a consultation (there are seriously like a million buttons for you to do this with). This 30 minute consultation appointment is yours to do with as you please. If all you want to do is pick my brain about nutrition for half an hour — great. This is not half an hour of me trying to sell you my services. I hate being treated that way, so I don’t treat you that way. If, after your half hour consultation, you think you’d like to work together on either track, we can talk about what that looks like moving forward. If you feel complete — I’m glad I could help.

ALSO: If you’re curious and would like to know more about me, about how I practice, and get a taste of my personality (I’m weird!), check out my Podcast: F*ck It, I’m Done: A Health and Fitness Podcast for Grown-Ass Women. It’s a short, 15 minute podcast with real-world, useable, women-centric information. I think you’ll like it. You can find it on any and all podcast channels.

4. What types of home fitness equipment do you recommend?

Your equipment needs should align with your fitness goals and the program designed for you. We'll assess your current fitness level, available equipment, and personal goals to create a customized plan. If additional equipment is beneficial for your progress, we'll discuss recommendations tailored to your situation. My approach ensures that any equipment used enhances your fitness experience without unnecessary complexity or expense.

5. How often should I work out to see results?

I work exclusively with women because you deserve a trainer who truly understands your unique needs. I’m an anti-diet culture, anti-weight loss personal trainer, focused on helping you build strength and health in a sustainable way.

While the goal is to work up to the following regimen:

• 3x/week of heavy lifting to build muscle and strength

• 2x/week of high-intensity interval or sprint training for cardiovascular health

• 1 day of flexibility/mobility for injury prevention, pain reduction, and stress relief

This is not where we start for most women. The program will be tailored to your specific situation, with the goal of gradually, safely, and gently progressing you to the full plan over time.

6. Will I need to purchase any equipment before we start?

Yes, you will need to buy equipment. Despite what influencers and trainers eager to make a buck may tell you, the truth is that to get big results, you will eventually need big, heavy equipment. For most people, the most logical move will be transitioning into a gym, where all necessary equipment is readily available. However, for those who prefer to work out at home, I can help you set up a home gym.

While we can start with minimal equipment, as your progress continues, equipment purchases will most likely be necessary. These may include items such as dumbbells, yoga balls, barbells, bumper plates, various yoga tools, and band kits. I’ll guide you through the process and ensure your equipment is aligned with your fitness goals.

7. What should I be eating to support my fitness goals?

Nutrition plays a vital role in achieving fitness objectives. My program includes nutrition coaching to help you make informed dietary choices that complement your workouts. We focus on clean eating, prioritizing whole, nutrient-dense foods that support your body’s energy needs and recovery. We emphasize protein-forward eating to build lean muscle and keep you feeling energized, while also integrating intuitive eating principles to help you reconnect with your body’s hunger cues and create a sustainable, joyful relationship with food.

8. What is your approach to nutrition?

At Save Yourself Coaching, nutrition isn’t about fad diets or restriction—it’s about freedom, sustainability, pleasure, and results. My coaching combines elements of intuitive eating with a protein-forward and clean eating mindset. That means:

• You’ll learn to trust your hunger cues instead of obsessing over calories.

• You’ll focus on real, whole foods that support strength, energy, and hormonal health—think of it as a more flexible, individualized take on paleo diet or ancestral eating.

• I’ll guide you in making smart, consistent food choices that help build lean muscle, fight inflammation, and support your fitness goals—especially through peri-menopause and beyond.

9. How will I know if I'm making progress?

At Save Yourself Coaching, I don’t rely on weight, measurements, or before-and-after photos to gauge success. Instead, I focus on proven and reliable tests such as WHOOP data, DEXA scans, and functional blood work to track your progress. These tools provide meaningful insights into your health, strength, and overall wellness. I also work with the proper healthcare providers to help you access these services, ensuring a data-driven and comprehensive approach to assessing your progress.