In this empowering episode of PCOS Unfiltered, I. sit down with Nicholas Arcata, personal trainer and online coach, to explore the truth about exercise for women with PCOS — beyond the fear of “bulking up.” Together, we unpack how to build a sustainable fitness routine that supports your hormones, mindset, and metabolism. Nicholas shares his personal journey from corporate life to a purpose-driven career in fitness, how women can balance strength training with their menstrual cycles, and why mindset and consistency matter far more than perfection. This episode dives deep into exercise as medicine, tackling common myths about women and weight training, and helping listeners reframe fitness as a form of self-respect, not punishment. Whether you’re just getting started or looking to elevate your training, this conversation will help you embrace movement that truly nourishes your body and fuels your long-term healing.
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(0:02 - 2:47) Welcome back to PCOS Unfiltered, Nourish, Heal, Thrive, the show where we cut through the noise, ditch the shame, and talk about what it really takes to heal from the inside out. I'm your host, Lindsie, nurse, health coach, and a fierce believer that your diagnosis is just one chapter, not the whole story. Today's guest is Nicholas Arcata, a personal trainer who's passionate about helping people build strength, stay consistent, and create sustainable results. We're going to dive into the role of exercise on any health journey, why mindset and accountability matter just as much as the workouts themselves, and how to build a plan you can actually stick with. If you've ever felt like the gym is overwhelming or you're not sure where to start, this episode is going to give you both the encouragement and the practical tools to move forward with confidence. As a reminder, the content shared on PCOS Unfiltered is for informational and educational purposes only. The views and opinions expressed by the hosts and guests are not going to deserve as medical advice. Always consult with a qualified healthcare professional before making any changes to your diet, exercise, or treatment plan. The information shared is based on personal experience and expert interviews and is not a substitute for professional medical guidance. Now, let's dive in. Hello, hello. Welcome. Super excited to have Nico here with us today. This is really the first episode that I've done around fitness. I always focus so much on nutrition because that's where my journey has been and I've learned about nutrition having such an impact. That being said, fitness and movement and exercise, whatever you want to call it, plays such a role in the journey as well. Super excited to have you here. Let's just dive on in. First, why do you do what you do? Can you share your story and just kind of, you know, what brought you here? Yeah, absolutely. You know, for me, I've always kind of had a passion for fitness. I think it really started at a younger age, more so on the athletic side, right? Playing sports and just wanting to perform my best in those sports led to strength training, conditioning, and overall, just a pursuit in fitness as a whole, right? So that was kind of the beginning for me.
(2:48 - 3:14) Once I got to college, started to take weight training more seriously, always trying to maintain, you know, really at that point, it was more physique and aesthetic, I would say, right? Trying to impress girls and whatever it is. But as time went on, got out of college, was working for an insurance company at the time. And still, like, the gym was a priority for me.
(3:14 - 8:41) And I was playing around at that time with some intermittent fasting, still hitting the weights, but performance wasn't as necessary, right? It was like, I'm working nine to five. To me, though, still prioritizing the gym. And then that's kind of just molded what I really wanted to do. I knew that wasn't for me, that career path. Ended up leaving that job, just shipping it out to California. Just quit and drove out to California where my brother was in San Diego, right? And in my head, it was always, I'll get out there and I'll just pursue fitness head on, full speed. That's what I love to do. So it's not a problem for me waking up and, you know, training, giving tips and helping people, honestly, at the end of the day. So it ended up working out. And I ended up at Fit Athletic for a couple of years training, which was unbelievable, great experience for me. And now I'm at that point where doing some of my own stuff with the online coaching. And still, every time I sit down and have a conversation like we're about to have, I love it. I'm passionate about it. So it's fun. Yeah. Yeah. It's amazing. It just becomes part of who you are. And that's a lot of what I talk about with my clients is instead of saying like, well, I have to have the time to do this, or I have to have the money to do X, Y, and Z to get the results that I want. Once it just becomes part of your identity and who you are, that's how you're really going to make the changes that actually stick. So for women, are there any particular types of training that you notice have a better benefit than others? Or is everybody just different too? You know, I think it's interesting, because perspectively, I think a lot of women have an idea of I'm supposed to train a certain way. And then depending on what the overall goal is, right? So many people are different. But it depends. So if your goals are more aesthetic based in how you look, it may be one thing and then health specifically could be another. But what I found specifically was strength training is beneficial to anybody and everybody. Right. And there's so much research that shows having increased muscle mass is beneficial for overall health, metabolically, just all the benefits that come with it. And I think some of the perception in the female world, a lot of girls who I would end up sitting down with, and at least having a discussion, whether we work together or not, would end up talking about, you know, not wanting to be too bulky, which is kind of a classic one. And some fear within like the realm of the weights, right? There was times, also, you don't want to go where like the big scary guys are. But again, and I think that the benefits that come with the strength training specifically just outweigh any fear, any irrational thoughts, but overall, honestly, balanced, and I train men and women pretty similarly, having a good cardiovascular system, you know, straining that the right amount of ways. So your health is great. And then also, weight training specifically depending on how your goals are, right. So if you, again, I would say most females, not all of them prefer a toned upper body with some glute activation most of the time, right? It's just kind of that similarity, especially being out in San Diego. And for me, it's all right, well, let's do some more volume in the glutes. We'll tone the upper body with still strength training and building muscle there. And overall, just, I think the bulkiness isn't necessary to be afraid of, especially just based on our testosterone levels. And the difference there, it's very challenging for a woman to get bulky. But just finding a relationship with it overall, in a healthy way. Yeah, makes sense. Yeah. And I mean, the bulkiness, I mean, that's where nutrition, I feel like plays a role, right? For sure. Yeah. And that's like, oh, it has been a funny one. Where, you know, what you're eating and the timing of what you're eating. It's really if you're in a deficit, and you're lifting weights, you're really going to struggle to build either way, right? It's really all about if you're feeding, if you're breaking the muscle down, and then you're refueling it properly, you can get some growth going. So playing that game a little bit, for sure. Yeah, properly with the proteins and not 100% not all the other stuff. Yeah. Yeah. Um, what are some common mistakes that you see, when women start working with you? You know, is there anything that really sticks out? Like, you know, do they go? Do they go too hard? You know, not specifically, I think, well, yeah, sometimes I think you kind of come into this new, new thing really energized and excited. And kind of like what you just said, sometimes, yeah.
(8:43 - 13:03) Coming in a little bit too much and wanting the results immediately. So I think expectations, a lot of the times, and managing that and having confidence in what you're doing. And it's such a I mean, the industry we're in is such a delayed gratification, right? So just because you started this new thing this week doesn't mean that next week, you're gonna have six pack abs and be toned up. It's it's you. And I think that kind of comes into play with the whole lifestyle change in general, right? Because if you can find consistency going forward, as long as possible, then the benefits of that come with it, right? Your health, your aesthetic, everything just kind of falls into play. But it's finding the consistency within that realm. And not and again, if there's highs and lows, right, you can get into it. And a month goes by, and you're starting to see results. And then all of a sudden, you either plateau, or you take a step back. And then how do you respond to that? Yeah, yeah, yeah, the consistency definitely is key. Like I know, when, when we had the gym, you would see, yeah, they'd want to come like four or five times a week to the classes. And then maybe they could do it. But also I used to tell them, no, let's plan for three, because life happens. And so then there's some weeks where yeah, like maybe you can only come to one, but some people would even get discouraged by that. And so you really have to like celebrate all those tiny, you know, those small wins along the way, for sure. And also realize that I feel like I mean, you'd probably agree. But it also, I know, for me, personally, I've kind of changed my philosophy. But exercise is more of a mental, more for mental health, as well. Yes, there's and which ties into your physical health. But, but I think especially for women that that can kind of be like their own time away from, you know, priorities, where they can really focus on themselves as well. Yeah, I totally agree. I think that's a big shift I've personally had also. And then seeing that within, again, clients to where that mindset shift, I'll say that mindset shift, and everything that comes along with it. And at the end of it, it's kind of just quality of life to me. You know, if if you have a good relationship with exercise, you kind of start to get that snowball effect of all right, I'm starting to see my goals physically, how can I get to that next level, and maybe it's changing your nutrition, maybe it's taking something out of your routine that might be negatively impacting it, right, then you start to look at your sleep quality. And I think it's it's good. Good thing to get going there. Yeah, yeah. So what is your philosophy around exercise as medicine? You know, you've mentioned, obviously, the physical side of it. But in addition, you know, what's your philosophy around mood and sleep and energy? And how it affects all of that? Yeah, I think exercise overall, is the best medicine, in my opinion, right? I think everything that goes with it, because you can do it in a way where it's almost harmful, if the other things aren't correct, too, right. So overtraining, I think, is a common used term in regards to you're doing too much, and your body's not getting enough of what it needs, whether that's fuel and nutrients, whether that's rest and recovery. I'm not the biggest believer in overtraining specifically, like that being the problem, but more so those other things where you're not balancing it out with what you need on the other end, right? So you can train real hard, just make sure you're getting enough sleep, you're getting the macronutrients you need so that your body's running properly, and train in order with that, so it's balanced out. But I think that's really my philosophy is, if you find a good relationship with all those things, then the quality of your life and your overall health tend to improve.
(13:04 - 14:07) Right? And I think it, again, comes back to that mental side of things where, what does it take to follow a routine and go to the gym when you don't want to, and getting done with a workout you don't want to do? It's a lot of discipline, and it's a lot of things that carry you through life, and I think they're good character traits to have. So male or female, I think it's just a good stepping stone to get into a routine, find that, you start to see some results, and then, oh, where can I shift so that my mindset is now better in the gym, and I feel better, and that's coming into now my work and my job is better. I'm taking risks at work, and I'm in my career path doing better, and then all of a sudden I feel good what I'm out and about. Now my relationships are thriving, right? So I think it's all interconnected and interweaved. So for me, it's always started with the health and wellness part, and I'm coming along in that journey also, so. Yeah, I completely agree.
(14:08 - 15:40) How do you balance pushing clients for improvement without risking burnout or injury? This is a good one. It's a great question. It really is, and specifically female clients, because what I cannot relate to is having a cycle monthly, right? So that was a learning curve for me, but again, it's those similar things where, you know, you're coming in, and I think we all have days where we feel great, and we can push ourselves, and we have days where we come in, and showing up is the win that day, right? So a lot of the times, specifically around like a female cycle, it was how do you feel, and there would be days, you know, where a client would come, be on their menstrual cycle, and have energy, and feel great, and we would get a good workout. There'd be days where it wasn't that time of the month, and you know, work is stress, and you didn't sleep great, and all right, you showed up, let's give 100% of what we have today, which may be, you know, my tank may be 50% is all I can go to. Great, you know, and playing around with it, right? What kind of day is it today? What's going to make us more consistent going forward, and what's going to get you back in the gym next week, right? Because if I push you real hard today, you're going to want to come in again next week, and keep doing that for, you know, weeks, months, and then eventually, you find your own routine. So yeah, that specifically, for sure.
(15:41 - 15:59) Yeah, yeah, I knew we would get into that. It's a great point. It is. It's a great point. I mean, and like, I know, for me personally, sometimes it means I just lift lighter, you know, that day. But I'm still there putting in the work, and I know I'm still getting a lot of benefit from it.
(15:59 - 16:16) But yeah, if I'm feeling it, then I just adjust accordingly, and I think a lot of women have to realize that as well. Yeah. Well, like, would you make an adjustment specifically knowing, timing wise, right? It's like, all right, next week is going to be a little bit different of a week for me.
(16:16 - 18:13) Are you going to go into that week? Like, I'm probably not going to try to max out this week, or I'm not going to push myself too hard, right? Like, what goes through it for you? Yeah, so I track my stuff a lot. I track my temperature and all that stuff. So I usually know, like, where I'm at with things. And it's especially those last, like, 10 to 14 days leading up to the first day of my cycle that I really start feeling it. And so I don't always like to go in saying, like, oh, you know, it's going to be a bad workout today, because that just sets you up for failure right there. But I'm more aware of it. And so I try to do what I can do. And then, yeah, if I'm starting to, like, really feel it early on in the workout, then, you know, then I can scale back. I mean, same thing, I'm training for a half marathon right now. And there have been some times where I'm thinking that's playing a role in how my runs are going as well. So, you know, so whether it's cardio weights, it does, it affects all of it. But yeah, like I said, I don't like to go in saying, you know, well, it's that time of the month. And so this is probably just gonna be bad. Like, why am I even here? No, because, like you said, showing up sometimes is the win, you know, during certain times of the month. No, for sure. And I actually just thought of a question, because in regards to right, you have this specific goal now, right? So you have this half marathon coming up. And that's an obstacle, right? It's like, all right, my training block has me pushing hard this week, and it's kind of lining up. But performance wise, so I think that's a whole that could be a whole another episode in itself, right? You can go health and well being, you can go optimal performance, whatever route you want to take, right? So yeah, I think for like the average client, most people really just are looking for I want to be overall healthier, maybe longevity.
(18:15 - 21:15) And if I look a little better with that, that's a good thing, too. But really, like, I want to wake up, feel good. I'm healthier, because I whatever, right? But optimal performance is a different kind of beast. Yeah, right. I want to show up on Sunday, and I want to be able to empty my tank completely. And know that these three training blocks I just went through are going to help me get there. And things might not go the way you want, but like adjusting, and you know, problem solving. So exactly, yeah. And that's also where sleep plays a role, you know, decreasing stress, you know, in some way, being aware of all of that stuff, getting more nutrients, drinking more water, you know, whatever it be, whatever it may be, like you have to, I know, for me, I also focus on all of that stuff, too. One big thing besides my temperature, like I mentioned, is my heart rate, too. So I monitor that my resting heart rate and at night. And so usually, then I kind of know, if that's creeping up, okay, like what's going on? What do I need to focus on just besides the workout itself? You know, what do I need to adjust? Yeah, yeah. Do you do you wear a ring or a watch or anything? Watch? Yeah, watch? Yeah. Yeah. Yeah, the Apple Watch, which I think, yeah, I think or ring Apple Watch. I know Garmin's coming out with some, I feel like more technology with stuff now, too. But there's definitely some that are yeah, at the top of the list. And I have an app, it tells like, you know, heart rate, it gives me a temperature overnight, HRV, all that stuff. So then yeah, so that I can assess kind of my recovery status. The next day. What's your opinion on on that stuff? I think within the industry, most people see the benefits, I think there's some stigma almost about being too reliant on it, which I can agree with. What are your thoughts? Yeah, I would I mean, I would agree like it, whether it's too reliant or too obsessive, you know, because that's the other thing too. And there are some days where maybe it says I didn't sleep as well or something, you know, it's saying something is off, but I feel fine. So yeah, you have to again, be aware of some of that stuff. Like I watch more for trends probably more so than like focusing on the daily numbers. But yes, we can get a little too reliant on that. There's definitely some benefits, lots of benefits to it. But I think even beyond the reliance part is where some people can just obsess over that stuff. And so like, even like for me, I don't have people track calories and macros and all that stuff. Because I've learned some people and for some people, it does work.
(21:15 - 21:41) If that is what they want to do. You know, do you want to do it for the rest of your life? But same thing, same kind of concept with the fitness, you know, aspect with tracking all of that stuff, you can get a little obsessive over that stuff. And it can actually be more of a stressor than the benefit that it should be. Yeah. Yeah, no, I totally agree with you. Yeah.
(21:43 - 24:49) What would you say the most important components of a sustainable training plan, just training plan beyond the workouts themselves? We already kind of touched a little bit, but you know, maybe even like mindset, would you say mindset plays a role here? Yeah, you know, I think similarly, in regards to programming is I try to really give off in a way of why haven't you gotten to where you want to be up until this point? Like what's what's preventing you from getting your overall goal, whatever it may be, right? And then if and when you accomplish that goal, how are you going to sustain that going forward? Another thought there. And then also, how can you make this a consistent thing going forward through the rest of your life, right? So I think in regards to training, specifically, programming is finding the consistency is really the biggest thing. And I think consistency, over intensity, majority of the time, if you can consistently be intense, great. But again, like you come, you come in on a day, and intensity is not there. Great consistency is the name of the game that day. So really, like that's probably the biggest thing. I liked what you were saying earlier on with when you guys had the gym, right? And people are like, you first sign up, I'm going to be here every day. What we got for classes, you burn out, you burn out, right? And an approach I would take, especially with clients, and like, I'm getting paid, the more I see you, right was when I was in person. But for your benefit and overall health, if we're going four days a week, and I know it's too much for you. Why would we right. But if I say, all right, I want you coming in three days a week, it can work for you around your work schedule, you can still have some type of social life, like you're going out doing your thing. And three days a week is sustainable, right? And a month goes by and three days a week, you're like itching for more. That's what I want. I want you to be like, I can go another day, compared to if I'm, let's go four days a week. And you're only getting in three days a week. And then all of a sudden, your confidence shifts. Right. And that's a psychological play behind it. I want you to want to be here and want more compared to if you miss a day and feel shitty. Is that negatively affecting your workouts and your approach to the to the gym and everything? So yeah, that all or nothing mentality that a lot of us have. Yeah, it just needs to be something consistently. Which I mean, I can even get into sometimes because I'm like, sometimes I just want to go for a walk. But like in my head, I'm stuck at like, I need to go for like a three mile walk for it to be beneficial. When just a mile is still great, still moving my body, you know, getting some fresh air, like I'm still gonna see a lot of benefit from that.
(24:50 - 26:40) But yeah, definitely starting on the smaller side, I found to be a lot more beneficial. So that's a classic one right there too, right? Is I think once you because there's definitely levels to it, right? So starting off maybe a little bit of movement is great. And then once you've been doing it for a while, you're like, well, I need to work out for an hour and 15 minutes to make it beneficial, right? But then there's days where if I go get 30 minute workout, and I know my mind's going to be better and sharper, I'm gonna feel good. Right? So doing something is always like better than doing nothing. Exactly. Yeah, yeah. What is this? What is this thing? You only regret the workout you didn't do? 100%. Right? I love that one. And it's like, I mean, you might regret starting a run, you might regret the middle of the run. But once you're done, as long as everything was smooth, and you're like, I'm happy I did that. Exactly. Yeah. Yeah. I hope you love today's conversation with Nicholas as much as I did. Remember, exercise isn't about punishing your body. It's about supporting it, honoring it and building resilience from the inside out. Whether you're managing PCOS, looking for more energy, or simply wanting to feel stronger, the right plan combined with the right mindset and accountability can truly change everything. If you want to connect with Nicholas and learn more about his training, I'll drop all the ways to connect with him in the show notes. And if you're ready to take the next step in your own healing journey, be sure to check out my other resources linked there as well. As always, thank you for being here with me on PCOS Unfiltered. Until next time, nourish, heal and thrive.