In this episode of PCOS Unfiltered: Nourish, Heal, Thrive, host Lindsie Vizethann sits down with personal trainer Nicholas Arcata for a powerful conversation in part three of the series, about what it really takes to build strength—both physically and mentally—on your healing journey. Together, they explore the balance between mindset and movement, why consistency often matters more than perfection, and how to create an exercise routine that feels empowering instead of punishing. Nicholas shares insights from his experience training clients through all stages of fitness, highlighting that success comes from showing up, staying accountable, and finding joy in the process. Lindsie connects these principles to PCOS and long-term health transformation, emphasizing that healing isn’t about short-term challenges like “75 Hard,” but about building sustainable habits rooted in self-awareness and compassion. From understanding the role of delayed gratification to recognizing how mindset shifts lead to long-term success, this episode offers an inspiring look at how fitness can become a tool for healing—not another source of stress or shame.
Topics covered in this episode:
Book: Burn – A science-based look at how the body uses food as fuel
Book: The Courage to Be Disliked – A mindset-shifting guide on authenticity and self-trust
Podcast: Modern Wisdom by Chris Williamson
Lindsie’s 3-Day Food Timeline Tracker (linked below) – Track what you eat, why you eat it, and how it makes you feel
“Exercise shouldn’t be a punishment—it’s a way to support and honor your body.”
“You have to be willing to show up and be bad at something before you get good at it.”
“Healing is a process. You might not see it on the scale yet, but it’s happening inside your body.”
Healing through fitness isn’t about doing more—it’s about doing what’s aligned. When mindset, movement, and self-compassion come together, your body becomes a partner in your progress, not an obstacle.
(0:02 - 0:21) 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.
(0:22 - 0:52) 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.
(0:52 - 1:12) 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 intended to serve as medical advice. Always consult with a qualified healthcare professional before making any changes to your diet, exercise, or treatment plan.
(1:13 - 1:38) 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. So, we've talked a lot about the consistency and, you know, kind of mindset, mental aspect of it.
(1:40 - 2:05) What percentage would you say, I'm just kind of curious, that that plays versus actually just, you know, the programming and following the plan? Like, is it 50-50? Or is it? I don't think so. I think the mindset and the approach is more valuable. I think it depends on the person.
(2:07 - 2:29) You know, a lot of people need, if I have ABC lined up for me, then I just have to do them and I'll get there. I think other people are, if I can show up and do something, that's a win, right? And I'm personally more so on the side of, I'm not a huge planner. I kind of just know if I show up consistently with intensity, I'm going to get to my goal.
(2:29 - 2:53) I think planning specifically can be really good once you have something in mind though, right? So, percentage wise, I don't, I think it's more of the mindset shifts, but I think showing up and following a plan is just as valuable. So, I would probably say like 60-40. Okay.
(2:54 - 2:56) Yeah. Yeah. That was a tough one.
(2:57 - 3:08) It is. I was like, ah, you know? So, I see both sides of it and I've seen clients who, you know, they don't need the specific programming. Like, they can show up and just bring it.
(3:08 - 3:20) And then I've seen clients who need to follow something or they're not going to do it, you know? Yeah. Yeah. I mean, I'm like, it really probably can be person dependent.
(3:20 - 3:40) I mean, I'm one that like thrives off of a plan and, you know, I had my health struggle stuff happen and I had to cut out gluten and I was like, okay, no problem. You know, like I'll just follow that plan now, you know? But for a lot of other people, that's not the case. And so, that's where that mindset, I think, yeah.
(3:40 - 4:12) And the consistency piece probably plays more of a role. Do you think with some of the clients you've had, how do you feel about that similar question? Do you think that if you can shift the mindset, that they'll be better off? Or do you think that here's a program, here's a plan in the long term, though, you know? Like what happens once that plan kind of, you know, I've been doing the same thing for a little while. Like what do I do now? What's your opinion? Well, I think when it comes to nutrition, yeah.
(4:12 - 4:46) A lot of it is mindset because probably like 80-20. Maybe close to that. But yeah, because if somebody's coming to me, it's probably because they've had these habits or they've had these thoughts around food most of their life, you know? I mean, going back to childhood and things that have happened and how food has played a role in connecting them to somebody or something.
(4:47 - 4:59) And so mindset plays a really big role in that, in breaking some of those habits. And I think more for sustainability too. Sure.
(4:59 - 5:13) A lot of people can follow something, you know, like my big program is my 90-day program. Yeah. A lot of people can't even, if I just tell you what to eat for 90 days, that might be a stretch.
(5:14 - 5:35) We'll say like 30 days, you know, that people can do it. But if you start really understanding why you're so attached to these foods, you're going to set, you know, be more successful and set yourself up long-term for long-term success as well. Yeah.
(5:35 - 6:00) And my head went to a couple of places because I'm thinking like nutrition wise, right? Especially socially, like it's a diet to eat clean and put the right things in your body. Exactly. And, you know, like if you're going to go out to dinner and I think a good one is like, I mean, gluten specifically, my roommate in college was gluten free.
(6:00 - 6:25) So like we would sit down and like, you know, you have gluten-free bread and like, you're going to get, you're going to hear something from one of us, like just kind of barking at them a little bit. But like, I mean, as you mature through it, it's like, I know what's best for me. Like, you know, and again, that's all, that's all mindset stuff because I'm going to do my thing and I'm going to feel better if I put this in my body compared to what you guys are.
(6:25 - 6:31) So like, say what you want, say what you will. But again, it's hard. It's hard to kind of be on the outside.
(6:31 - 6:51) And do you think the 90 days, the 90 days, if somebody does the full 90 days, they're kind of in a different spot, right? Cause you're it's the PCOS. So a little more specific for you where you're trying to overcome an issue. Yeah.
(6:51 - 6:58) Yeah. A lot of health issues and, you know, energy plays a big role in that and hormones obviously. Yeah.
(6:59 - 7:08) Yeah. I'm curious. I think it's definitely different from like 75 hard, which a lot of, you know, that's a fad where, all right, I'm coming in.
(7:08 - 7:25) I'm going 75 days, whatever it is. I think it's like a two workouts a day, read a book. One workouts outside. I'm on a diet. Like all these things. You go hard for 75 days. And then if you just go back to your lifestyle, it's like, well, what was the point? Right. Exactly. Yeah.
(7:25 - 7:34) I think that's a cop. That's a common one, like within our industry of. And you do it consistently for the rest of your days, or are you going to go on and off on off? And yeah.
(7:34 - 7:50) Yeah. Yeah. Yeah. Like for my, my program, I think the people and 90 days is a great. Like great time to make some changes. A lot of other people though, need maybe even close to a year to really like.
(7:51 - 8:12) Solidify it. You know, a lot of them have some more weight to lose, you know, but I think the most successful clients I've had is that they approach it as yes. This is something I'm going to, I plan on doing for the rest of my life and I'm really going to get the most out of it versus, oh, this is a challenge.
(8:12 - 8:22) You know, or this is just a. Because to me, that's like a temporary thing. A lot of people can complete a challenge. You know, 38, 75 days, you know, whatever that is.
(8:22 - 8:35) Yeah. So if you approach it as like, Yeah, this, this could really change my life. Then you're also probably gonna stick more with it and really get everything from it versus, okay, this is a temporary thing.
(8:35 - 8:37) I can do this. No, I totally agree. Yeah.
(8:38 - 8:46) I think it's. Along with that, the delayed gratification is just something where. It's just, it hits different.
(8:46 - 8:56) Yeah. It feels better. It does. Well, and going back to the scale, because. Like I tell my clients. So they weigh themselves in the beginning.
(8:56 - 9:04) The middle. And the end. They also do progress pictures and measurements at each of those times.
(9:04 - 9:11) And halfway through. They're feeling great. They'll do their measurements.
(9:11 - 9:16) They'll do their measurements. And a lot of times they've lost a lot of inches. And many different places.
(9:16 - 9:23) The pictures are looking really good. You know, their face is slimmer. You can see the inches lost and all that.
(9:24 - 9:34) But the scale. The scale probably isn't really saying what they want to hear. And then by the end of it, yes, they, they do.
(9:34 - 9:41) Yeah. I mean, I've had clients lose like anywhere from like 20 to 30 pounds then in the, in the 90 days, but. But that's where, yeah.
(9:42 - 9:47) They have to, to realize like. It's a process. Yeah.
(9:47 - 9:53) Like said, the kind of delayed gratification piece. It's a process. I think all my clients have said.
(9:54 - 10:00) I drilled head into them. Because they, yeah, they understand it. It helps a lot.
(10:00 - 10:11) It helps a lot more to understand that it is a process. You're not going to get everything you want in these next couple of weeks. But it will be coming and there's so many good things happening along the way.
(10:12 - 10:18) For sure. That makes me think I got a question for you. How do you deal with almost like.
(10:19 - 10:40) The under reporting. Right. So if you're, especially again with us, right. I. I sit down with a client and I. I think it's a little bit on your, who you're working with too. Like you need to get the honesty out of one another and. That should be established early on. Right. I'm not going to yell at you. I just, what happened? Like, let's.
(10:40 - 10:49) You know, and I, you know, and I, it kind of ties all back in, but the under reporting, how do you kind of deal with. What's that. If maybe somebody doesn't.
(10:49 - 10:58) I honestly, so. One, one big thing with that is. I don't accept anybody and everybody.
(10:59 - 11:08) And to my program. They really have to be ready. There's like, especially we usually have a good hour long conversation.
(11:09 - 11:16) Before. We have a good hour long conversation. And there's four questions that I asked them at some point and it's about their readiness.
(11:17 - 11:24) Willingness. Commitment to themselves and if they're invested in themselves. And those can be very telling.
(11:25 - 11:35) Because. That's going to tell me that there. That they are in this, you know, 100% basically, and I shouldn't have to worry about that.
(11:37 - 11:45) Because. Yeah, again, I mean, there's, you can look up things, you know, there's a gym on every corner. You can chat GPT.
(11:46 - 11:59) Whatever it is. But clearly, you know, that's not working. And like, if you're just kind of scratching the surface and maybe trying to figure out like what, what you might want to do.
(12:00 - 12:08) That's great. But if you're just trying to figure out what you might want to do, then you're probably not going to stick with it. So when they come to me, if they are truly ready and willing to, to make the changes that they need to make.
(12:09 - 12:18) Then, yeah, I really honestly, haven't had too much of an issue. With it. And I've had some that like share the pictures with me and stuff.
(12:19 - 12:28) It's really kind of up to them and, you know, some that don't. I do also do a. A daily. A tracker, a daily tracker and.
(12:29 - 12:43) Going back to what we were talking about with. Stressing people out more. Cause it's like, Oh, one more thing I have to track this literally just is, are you on track or off track? And so, and then they can put notes.
(12:43 - 13:11) I don't even like to say notes. They put wins off to the side. And that's kind of, that's kind of up to them. So, So I also keep an eye on that so that if I see again, a trend. And, you know, that they're like. Off track more days than they should be, then we can have a discussion. But I think. I think dealing with the underreporting really comes with that first conversation to see if they're even ready and willing and. You know, in the right mindset, are they just kind of still.
(13:12 - 13:19) Trying to see what's out there or are they really ready to, to do the hard thing? Yeah. Yeah. Yeah.
(13:21 - 13:26) Yeah. Um, if you could tell. Any of the listeners, one thing about exercise.
(13:26 - 13:39) What would it be? Oh, one, just one. Just one. I don't think exercise should be a punishment.
(13:41 - 13:47) So. Yeah. Again, I mean, just kind of reiterating all the same things, but.
(13:49 - 13:59) Do what you enjoy within it. And I think everything will flow. Right. And kind of just like you said. You know, people are trying so many different things. You see so many things online.
(14:00 - 14:09) And being willing. To maybe not be great at something at first. But you know, you would enjoy it once you start rolling with it.
(14:09 - 14:13) Right. Cause it's hard to, it's hard to find joy in something. You're not good at.
(14:14 - 14:23) So that's why starting is so difficult. Because if you're not good right away. Do you have the willingness to show up and be bad for a couple of months? And then all of a sudden.
(14:24 - 14:27) All right. And then all of a sudden you're good at it. And now you like it because I'm good at it.
(14:27 - 14:31) So. Yeah, whatever it is. I think that's, again, a good approach with anything.
(14:54 - 14:58) Yeah. Yeah. Yeah.
(14:59 - 14:59) Yeah. Yeah. Yeah.
(15:00 - 15:00) Yeah. Yeah. Yeah.
(15:01 - 15:01) Yeah. Yeah. Yeah.
(15:01 - 15:01) Yeah. Yeah. Yeah.
(15:01 - 15:01) Yeah. Yeah. Yeah.
(15:01 - 15:14) And that's a hard part where comparison comes into play. Right. Because if you're winning on your level, you're better than you were last week. Great. And then it's so easy to see somebody come across and like, Oh, they lost 10 pounds. And like.
(15:15 - 18:02) Wow. Three. a month. Why am I even trying if they're doing it way better than me? I have a goal of racing at this time, but they're killing it. Why would I even bother? Why would I try? That's just a lot of that negative, get out of your own way and do it for you. This is a great question. Over the next five years, what changes do you hope to see in how fitness professionals understand and support women? That is a great question. I think within the next five years, similarly, it's just the intensity again, but more so we have an understanding of, and you can go with the, if you want to go menstrual cycle, if you want to go work life balance, if you want to go understanding that not every day is going to be your day. Still just showing up. I think within the community as a whole, it's we're more supportive. On the days that you may feel non, you don't feel confident in what you're doing, still you showed up. That's great. Great that you're here. I think that can relay within maybe a little bit more female-based, but also on the male side too. I think that the industry is already growing in that way, in a good way, especially being out in San Diego at the time was very, that community is so you showed up and you gave it everything you had today. That's all we care about. Track club and then again, that just, it's who you surround yourself with. Continuing that trend going forward is really, really what I would say. What are your thoughts on that one? I think just because of the growing obesity rate, we're seeing just all the other effects of that with, I mean, yes, PCOS is one of those insulin resistance ties into that big, but diabetes cases are on the rise and all this other stuff. I think it's going to be more than just the fitness aspect and realizing these bodies probably haven't done some of these things for quite some time and recognizing all these different body types and what these people are going through and then tying that into a program. I would love to see that.
(18:02 - 18:56) Yeah, I totally agree. I think on that note too, I mean, we're in the era of information is so accessible. It's almost ignorance if you aren't aware of what doing certain things may cause. Alcohol is terrible for you. I partake, I still have a good time, I do my thing, but I'm aware of that. I choose to go have some drinks, but I know the costs and I'm aware of the negatives. I think if you have the information on something and then you make a decision, it's different than just not knowing what's happening to you overall. Kind of like what you were saying, right? What are you putting in your body? All that stuff comes into play. The information going forward too, just being more aware.
(18:57 - 19:23) Yeah, that's a great point for sure. Do you have any resources that you like to recommend to clients and whether that's apps, podcasts, books, just any tools that you regularly maybe recommend or have them use? Yeah, I think I'm definitely a big podcast person. I'm a huge fan of Chris Williamson.
(19:23 - 21:41) He has Modern Wisdom. That ties a lot into more of the philosophical side of things, mindset, growth, stuff within his realm. Then who's on specifically, right? What episode, you get different things. Some books I would recommend. The book Burn by, I don't know who it's by. It's called Burn. I think on the title page, it says, if you eat food, you should read this book, right? Which I love. Honestly, it's one of the best. It gave me a different perception, especially as a performer, racing and how our bodies use carbs as fuel and store non-used as fat and all this stuff, utilization of protein. Again, it's kind of the same thing as you have this information. If you understand everything you eat, your body is using in one way or another. The timing of nutrients and all that comes into play there. I would definitely recommend that book, especially, again, if you eat something and you don't feel good after you have it, why did you eat it? There's social. There's a relationship with food that people have. There's an emotional connection. So many things come into play. I think my biggest shift personally and what I try to teach people is using food as fuel to fuel our brain and our bodies. What do we feel better on? What's going to help me sleep better? What's going to make me perform better at work? All that stuff. So Burn is a great book. Top book that I'd probably recommend. Number one overall right now is The Courage to be Disliked. I just finished that up. It's similar within all this realm of things where believing in what you're doing and why. If it's not for others, it's not for others. I think especially when you're starting something new and when you're on your fitness journey, I'm doing it for me. If you don't get it, maybe you never will, but that shouldn't be a problem. So two great books right there.
(21:41 - 21:52) I'm going to have to check those out. I don't know if I've heard of those either. Yeah, they're phenomenal. I think you would definitely like Burn. The Courage to be Disliked is probably one of the best books I've ever read. So very good.
(21:53 - 23:30) Yeah, especially because like you were saying, it's actually in the show notes for my podcast, but a three-day food timeline tracker because a lot of times we eat a lot of the same things over three days. But if you start tracking why you're eating something and then also how you're feeling after eating that, and sometimes it may not be immediately after. Sometimes it might take a day or two, but you'll start noticing some similarities. Okay, I had this, and now I feel like this, and then my energy is even worse the next day. You start noticing some of that. So it might play into that as well. Yeah, no, I love that. Yeah, hell yeah. How can listeners best connect with you? Probably just my Instagram. Yeah, Nicholas Arcata, I think is my username. Yeah, and I'll put it in the show notes too. Yeah, perfect. Instagram would be best. Awesome. Well, anything else to add? No, I think we hit it on the head. I'm trying to think if I have any other questions for you. How many episodes does this make? That I don't know yet because we have to be in the 40s by the time this- Hell yeah. Yeah, good for you.
(23:30 - 23:54) Nice. Yeah, and shout out to everybody listening in other countries because I'm discovering that I've got a lot of listeners in Africa and Jamaica recently I've seen. So yeah, shout out to all of them too. Wow, that's actually so cool, damn. Hell yeah, good for you. Good for you.
(23:54 - 24:04) Thanks. Nice. Well, thank you for joining me, for being here and talking all things fitness with me today.
(24:05 - 24:07) I appreciate it. Yeah, of course. I had a great time.
(24:07 - 24:39) Thank you for having me. I hope you loved 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.
(24:40 - 24:54) 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.