Long-term fitness is difficult to maintain. Millions of people have made incredible transformations, then slipped back into old habits and unhappy physiques.

Nicole is no different from you; she has moments of weakness, she cheats, she may even have negative thoughts (although there is no proof of such!). To keep up to her standards, to remain 3-to-5 pounds away from being contest ready at ALL times, she abides unfailingly to a varying workout regimen.



She hits the weights 5-6 times per week, targeting every major muscle group. Her dance and cheer history built an incredible and stable lower half, but her shoulders were a weak spot. She works her upper body twice per week. The cut sinew on her shoulders wasn't there 10 years ago; she built it with plyometrics and body-weight torture.

She now does cardio only twice per week by teaching cardio kickboxing courses, but when she was a cheerleader, it was up around 5 times per week. Now she is a bikini pro, headed to the 2012 Olympia, so she can't do as much cardio, to preserve critical muscle mass.

"I usually take two days of rest per week, but sometimes I take more," Guerrero said. "It's my body. I know what works best. And rest is going to help you grow and make those changes, and you're going to come back stronger."

Nicole has been a size zero for 19 years, without fail. She maintains by keeping steady and avoiding extremes. Her plan is consistent, planned and specific.

"I don't believe in doing drastic things to the body," Guerrero said. "I'm at a point where it's all about maintenance, and you become your own scientist. I am always trying to trick my body by doing different exercises each week. Change is good and it also helps prevent being bored or hitting a plateau."

To avoid that inevitable stagnation, Nicole varies her exercise mechanisms. Free weights and machines give way to stability balls, medicine balls, gliding discs, tubing, kettlebells, bodyweight and more.

For stretching, a vital component to any plan, Nicole relies on Pilates, hot yoga and foam rolling.



"I move so much better, I am not tight or in pain and it's a great stress reliever," Guerrero said. "Stretching is just as important as nutrition, weights and cardio. Make time for it, especially if you want longevity in the gym AND in your life!"

Day 1: Cardio/Shoulders/Back
1
Dumbbell Shadow Boxing
Cardio: 1-Hour Kickboxing Class, full session
1 set, 60 mins
+ 10 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 2: Arms
1
Machine Bicep Curl
4 sets, 12 reps
+ 6 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 3: Chest and Biceps Circuit
1
Circuit
3-4 Sets
Dumbbell Bench Press
4 sets, 12-16 reps
+ 1 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 4: Cardio/Chest
1
Dumbbell Shadow Boxing
Cardio: 1-Hour Kickboxing Class, full session
1 set, 60 mins
+ 4 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 5: Cardio
1
Mountain climber
Cardio: Teach Strictly Strength (full-body endurance)
1 set, 30 mins
+ 1 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Note: Lifting depends … I will hit shoulders or arms after class. I like to hit these muscle groups twice per week since those are areas I need a little more size and have gotten great results by doing so.

Day 6: Rest

Day 7: Rest or Hot Yoga

[ Nicole Moneer Guerrero's Fitness Program ][

About the Author

Dustin Lapray

Dustin Lapray

Dustin Lapray is a writer, journalist, and editor living in Boise, Idaho.

View all articles by this author