As a content creator, I thrive on the feeling I get when someone benefits from the media I share. This past week was exciting because it kicked off what will be a year of prolific blogging in the areas of fitness, nutrition, and self development. Below you’ll find a roundup of the content I created from August 28th to September 3rd, 2022.

Content Creation Type: Blogs

Although I love taking photos, filming videos, and designing graphics, writing has been my #1 skill since I was in elementary school. Naturally, blogs make up the mainstay of this week’s content. Main areas of focus include self reflection, strength training, and mobility.

Weight Loss: Reflections from a Former Big Girl Turned Skinny

The first blog is a long-form piece of content that describes my experience being skinny, as someone who used to be bigger. As a coach who had trained for most of her career in gyms and weight loss studios, I know that the number one goal that those who get memberships set is to lose weight. This is consistent across individuals of varying shapes, sizes, and genders. Although there were only a few times in my life when I considered myself to be overweight, for most of my life I had some wild misconceptions about what life would be like if I were thin. You know what they say. Reality can be a REAL… well, you know what I mean 😉 I wrote this piece for those individuals who, like I did, are still wondering what it might be like. And if you couldn’t guess by the the graphic, being skinny is not all it’s cracked up to be. Interested? Head over to the Transform with Nadia blog to give it a read.

Oblique Exercises: My Top 5 Picks

Students in my group classes LOVE to work their abs. Although it doesn’t tone or reduce belly fat, which is a common misconception, ab-work has a ton of benefits. Often left out of ab routines are exercises to work the obliques. These are actually my favorite kind, because they help increase spinal mobility and rotational power. I could go on, but I wont because you can check out the list yourself. Like the previous piece, it is also on the Transform with Nadia blog.

Grow Your Glutes with These 4 Exercises

You know what they say. Never skip leg day. Why is it then that so many people DO skip it? If there’s one way to make your rear look fantastic while reducing back pain and increasing flexibility in your hips, it’s by working your lower body. You can benefit quickly by focusing on your glutes, which is why I wrote this blog sharing 4 solid exercises to help grow this muscle group.

Tone Your Arms: 4 Awesome Biceps Exercises

You say accessory exercises, I say my arms look awesome in sleeveless outfits 🤷🏽‍♀️ I jest, but in contrast to some trainers, I actually like arm work. It’s especially important for situations when you may have to pick things up (like groceries or children). Having sexy, sculpted biceps is simply a bonus 💪 Click here or tap the graphic to check out the blog.

Yoga for Back and Hips: 10 Beginner Poses

This is one selection you won’t want to miss. This list of beginner yoga poses contains a solid selection of stretches that will open up your hips and back, the areas that most of my strength clients who work at desks say are the tightest. Back and hip pain can stem from too much sitting or standing in place. I wrote this blog to help! You can read it and view video demos of the poses here.

Content Creation Type: Instagram Reels

I post a variety of content on my Instagram channel. However, the vast majority of what I post are reels and stories.

Method3 Fitness

For the following reel, I used a portion of a pre-written video script, filmed the audio on my own, then created the bulk of the video using Canva. Since the audio was glitchy after downloading it, I used Adobe Premier Pro to attach the audio and make final edits before rendering and uploading to Method3’s Instagram Channel.

Transform with Nadia

Because I’ve shifted my main focus to blogs, I’ve been posting less content to my main feed lately. However, I do like to share the occasional workout or #FilmingFail. My latest reel is the latter. It’s simple, with just my original audio. The video is horizontal because I was filming it for YouTube.


Among all of the formats that I teach, yoga is my favorite. This is probably because it requires strength, flexibility, and (in my personal practice) grace. I filmed this preview of my latest slow flow sequence to share it with the students who follow me. The studio owner @yogasixmorganhill asked if I could send him a copy to share on their channel too.

Content Creation Type: YouTube Quick Demos

Last but not least are the video demonstrations. I film for two main reasons:

  1. When I need to include a new exercise in the programs I create for my clients via TrueCoach
  2. When I am writing a blog that highlights an exercise or a list of exercises (like the ones above)

New exercises are always at the top of the grid under the “Videos” tab on the Transform with Nadia YouTube Channel.

Most of my recent videos are the ones I included in the blogs listed above. Head over to my channel now to check them out. Don’t forget to hit the subscribe button and click the bell if you want to be notified when I post new videos.

Looking for An Experienced Content Creator?

If you’ve been looking for someone to create tailored content in the areas of fitness, nutrition, and/or wellness for your company, I may be the right fit for you. I recently created space in my schedule to take on new projects. For the fastest response, DM me @transformwithnadia on Instagram. You can also send me a message via LinkedIn. I look forward to hearing from you 😊



YouTube Exercise Demos from Transform with Nadia

I launched my first online coaching program in the Spring of 2020. At the time, I was using a website plugin to deliver lessons and workouts. However, my clients disliked the platform and requested something simpler. I knew that an app was the way to go. As I gained more online coaching clients, I wanted a simple, yet effective way to deliver workouts when they couldn’t workout with me live. After reading reviews and checking out features for a variety of platforms, I chose TrueCoach because it allowed me to embed my own YouTube exercise demos, so that my clients could feel like I was by their side even when they were working out alone! So I shifted my focus to building a library of exercise demonstration videos I could pull from.

Although I knew it would take some effort, I soon recognized that there were 3 key pieces I needed to consider when creating demos: exercise choice, filming location, and style of video.

How I Choose Exercises to Demo

In my online programs, I focus mainly on resistance training for strength gain, performance, and weight loss. Certain days have elements of mobility oriented core and cardio training while the bulk of training days are split between lower, upper, and full body resistance work. Each month, I:

  1. Assign a new program that hits all major muscle groups.
  2. Check to see which exercises already have demos.
  3. Make a list of exercises without demos
  4. Schedule a day to film and upload missing demos

I’ve been actively filming workout demos for about a year and a half!

The Slider Fly Pushup exercise was filmed and programmed for July 2021. It was part of the first round of demos filmed for the purpose of embedding into TrueCoach! Location: A friend’s house in Sunnyvale!
The dynamic lunge demo was filmed in May 2022 for the June program. Location: my mom’s house 😊

How I Choose Exercise Demo Filming Locations

I travel every few months. My clients have said that they really enjoy seeing different backgrounds for my videos, so I make it a point to film a few videos wherever I go! When I’m not traveling, I film at home in my living room, kitchen, or bedroom, at a local park (if the weather is nice), or at the yoga studio!

This exercise demo was filmed at home in San Jose.
The donkey kicks YouTube exercise demo was Filmed at a local park in San Jose

How I Choose the Style of Demonstration Video

There are 3 main styles of videos I have created for my YouTube exercise demos:

  1. Detailed cueing with voiceover
  2. On-camera cueing
  3. No cueing

Each style has a purpose.

Detailed Description with Voiceover for YouTube

I used this style for my first free online challenge “The One Exercise a Day Challenge” which launched in the summer of 2020 (more information here) when the gyms shut down and everyone suddenly found themselves at home. Since this program was designed to cater to total beginners or those who had stopped working out completely and needed something to get them back in the game, I focused on creating 90 days worth of strength and cardio moves using bodyweight only. The Pike Jump was featured toward the end of the program.

As you can see, this video style also includes music to help keep community members excited and engaged. However, I have since shifted away from using music, because it takes much more time to edit and strays from the main purpose. That is to show clients how to execute the exercise safely and effectively.

YouTube Exercise Demos without cues

I use exercise demos without cues for exercises that are fairly simple to complete. They are also my go-to when I am at an ideal location without any audio equipment or when I plan to post the videos on Instagram instead of YouTube.

On-Camera Cueing

This is the exercise demo option I most commonly use. I find that it not only comes more naturally to me, but it also reminds me to show options for modifications and progressions.

Other Types of Workout Videos

In addition to the exercise demos, I occasionally share follow along workouts:

Follow Along Core & Cardio

These serve as a warmups for my online clients AND are a great way for anyone who is subscribed to my channel to get some simple, quick movement in.

Follow Along Yoga Practices

I get a lot of requests for yoga videos from friends and clients alike. Since they are busy professionals, I keep the practices simple and under 30 minutes. You know what they say… The best practice is the one you complete.

What’s Next?

There are an unlimited amount of exercises out there. I currently have over 200 videos in my YouTube exercise demo library and believe me… I’ve barely scratched the surface. In addition to adding new exercises to the channel each month, expect to see more roundup videos (i.e. 4 Awesome Exercises to Work Your Arms) and exercise highlights that take a deep dive into some of my favorite strength and cardio moves!

And in case you didn’t know… I’m a writer in my soul, so keep an eye on, where I plan to share more fitness, nutrition, and wellness content to help you live a happier, healthier life 😉



The blogging landscape has changed so much over the years! It’s now an essential part of attracting and retaining clients, which means that you are now tasked with keeping your blog updated more regularly. So how do you come up with all of this content? Check out my 3 top ways to come up with consistent content below.

1) Create Fresh Content

The best way to add unique content to your blog is to write it yourself or have a member of your staff create it. It’s as simple as taking the questions your clients are already asking and expanding it into 500-1200 words. Here’s how I like to do it:
  • Keep an ongoing list of topics/questions you can pull from.
  • Write them in advance, when the topic is fresh in your mind.
  • Schedule them to release on specific dates, so you can share them with your community.
This method is probably the toughest for most professionals, since most are not trained writers. But if you write how you speak, the content will flow smoothly. It can always be edited later. Believe me, you have more to say than you think!

2) Re-purpose videos, papers, & Talks

Chances are good that, unless you’re just starting out, you probably already have some type of content out in the world, locally or a social platform. This could be in the form of a presentation you gave, a paper you wrote in college, a video you filmed for YouTube, a recorded phone call, or even a private journal. It’s time to revisit your work.
  • Select a few pieces that relate to your current blog theme/topic.
  • Have any audio/video content transcribed & re-type physical papers
  • Edit them to fit your current standard, point of view, and target audience

You may find that going through your work sparks new ideas or reminds you of resources you can recommend to clients.

3) Purchase Curated Content

If you are struggling to find the time to create and edit blog content or you just hate anything and everything having to do with writing a blog, you can purchase pre-written blogs from content creators in your field. Here are a few options in the health and wellness space:
Not only do they give you blog content, but they also provide posts (including pics and text) for your Facebook groups and email copy to send out to your lists of clients and prospects. You may spend a bit of money of these pre-made posts, but in the end, you save a lot of time. As long as you don’t mind having the same posts as a few others out there, you’re good!
I’d love to know… Which option do you think is best for you and your business? Tell me in the comments.
Happy Contenting!


PS – Do you need more detailed guidance on how to create your content for your blog and social channels so you can save money and avoid burning out in the process? Click here to schedule a complimentary content goals planning session with me.

Each year when November rolls around, writers everywhere begin to get silly and giggly and excited over the prospect of writing 50,000 words of nonsense. What am I referring to? National Novel Writing Month, of course! According to the NanoWriMo website, I’ve been participating for 13 years! Wow. Time flies! But I’m a little embarrassed to admit that I’ve never reached the goal word count.

As a short-form writer (blogs, social media, short videos), my expertise is in churning out authoritative and informative content, quickly and efficiently. But when it comes to more prolific writing, all sorts of things happen:

  • I procrastinate.
  • The inner critic comes out and I start second guessing every word I write.
  • All of a sudden everything else on my to-do list seems to be more important than writing my novel…

And yet, I haven’t given up. It takes practice to develop discipline. This year, I’m committed to working harder than ever to hit 50,000. I even created a writing schedule template to help me find the holes in my schedule.

If you’re a nano writer like me, feel free to download it to use during the month, so you can reach the goal too! Good luck!




You’ve decided that you want to become a professional writer. Now what? It’s so simple even the smartest folks overlook this crucial first step: write every day. Whether you write fantasy or nonfiction, there’s nothing magical about making it in the writing industry. There’s only the hard work of putting pen to page (fingers to keyboard nowadays). Find out why in this piece.

Why Create a Daily Writing Practice?

There are a few crucial gifts a daily practice can give you that are essential to becoming a professional writer.


Perhaps you love the process of writing. You may even get a rush of adrenaline when inspiration hits. On these days, you can sit down for hours letting the words pour out of you. But what you should know and have probably already realized is that writing isn’t all fairytales and flowers. If you want to get paid for your work sometime in the near future, creating a daily writing practice will help you understand the amount of time, effort, and patience that takes. The results will be one of the following.

  1. You’ll LOVE it. Despite the difficulties and challenges of sitting down and painstakingly putting word to page every single day, it’s completely worth the effort and you are ready to commit.
  2. You’ll HATE it. The thought of doing this for work KILLS your joy. You don’t want to be bound by commissioned titles or editor critiques. You just want to have fun!
  3. You’re good at it. Even though your heart doesn’t melt at the idea of a career in writing, you’ve got the skills and can see yourself making a decent living.

Ultimately, whatever you decide will be based off of your experience WRITING. You must try in order to know.

Content Ideas

An ideal writer life would include a muse that sprinkles you with inspiration on a daily basis. Unfortunately, inspiration is the exception rather than the rule. Seasoned writers have a running list of content topics that usually stems from research, random thoughts, or personal experience. Your daily writing practice is your opportunity to make note of all this, mull over topics, create outlines, and sometimes begin fleshing things out.

Honing Your Craft

The old saying that “practice makes perfect” is a timeless piece of advice. The more time you put in to hone your writing, the easier it will be for you to write great content in the long run. The bodybuilder trains daily to sculpt her physique. You must do the same when it comes to your books, your blogs, and your copy. Not only will your writing get better. It will also take less time to complete than when you first began.


Thankfully, there’s a way to create a daily writing practice that not only lets you decide if writing is the path for you, but also helps you figure out how it will fit into your life.

Create a Mini Writing Challenge

Choose a stretch of time, such as one month or as little as seven days to see if you can sustain a daily writing practice. This time will serve as a kickstart to your writing habit. At the end of the period, you can choose to do it again for the same amount of time, extend it, drop it, or make a full commitment to becoming a writer.

Plan Ahead

Look for holes in your schedule. If you have a day job or other responsibilities that require your attention, you must find space in your schedule to write. Use your lunch hour, spend some time before bed, or get up early. It doesn’t matter if you pencil it in or simply steal away during unscheduled time. Whatever works for you is fine, as long as you get it in!

Write Freely

In the beginning, keep it simple. Don’t try to write your novel or create intelligent blogs. Just write whatever comes to mind. Think of it as a daily writing journal where you can talk about anything and everything. This is your chance to start your writing path on a positive note, without any critics, without having to be good. Later, if you do decide to move forward with a career as an author, you’ll have the foundation and the confidence to do so.

If you don’t know where to start, start with “I don’t know what to write…” Any little bit counts. As noted above, it will get easier as the days pass.


If you’re seriously considering a career in writing, there’s no reason to hold off any longer. Either you will succeed or you won’t, but you won’t know until you start writing. Create your daily writing practice in order to find out.