A certified personal trainer and fitness instructor with a bachelor's degree in health education, Nicole loves living a healthy and fit lifestyle and helping others do the same. Nicole was formerly SparkPeople's fitness expert and editor-in-chief, known on the site as “Coach Nicole.” Make sure to explore more of her articles and blog posts.
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Food Showdown: I Scream for (Slow Churned) Ice Cream!
All of a sudden, the extent to which your favorite ice creams are "churned" is becoming important. Now we have slow churned, extra churned, double churned--what's with all the churning, and what does it really do? Well, ice cream manufacturers have been experimenting with churning their mixtures longer, hoping to improve the texture and flavor of the lighter (low-fat) versions of their full-fat favorites. Which of these two creamy flavors is lower in calories than the other: Edy's Slow Churned Rich & Creamy Chocolate ice cream, or Breyer's Half-Fat Creamy Chocolate?
Posted 6/16/2012 10:00:00 AM By: : 80 comments 55,463 views
2 Pilates Moves for Stronger Abs
Are you still doing crunches? While there is nothing inherently wrong with that classic abdominal move (I still do them from time to time myself), we now know more than ever about core training. And with this knowledge, you can graduate to a higher level of exercise that will help you get better results from your efforts.
It's no secret that I love Pilates. I've been practicing and teaching it for several years now, and thanks to that consistency, I have better core strength and balance—and less back pain—than ever. One great thing about Pilates is that it helps you strengthen ALL of your core muscles. Whereas exercises like crunches only target the outermost abdominals (rectus abdominis), Pilates moves can engage and strengthen your internal and external obliques, erector spinae, and even your deepest abdominal muscle, the transversus abdominis.
This muscle is extremely important, but hard to target, and often neglected by exercisers. A weak transverse can contribute to back pain, poor balance and an overall weak core—even if you do hundreds of crunches a day. But when strengthened, this important muscle helps you with functional strength—and aesthetic appearance. A strong transversus acts like a corset, not only bracing your core and protecting against injury and back pain, but helping create a leaner, flatter appearance of the stomach. No amount of crunches can do that!
So which types of exercises best target your deep "corset" muscles? Research shows these two Pilates moves do it best.
Posted 6/13/2012 6:00:00 AM By: : 82 comments 146,864 views
You Asked: ''Is It Safe to Exercise with Asthma?''
People with asthma often have concerns about whether or not they can safely exercise without exacerbating their condition. Turns out, exercise is generally beneficial to asthma. Asthmatics can safely exercise, especially when their asthma is well-controlled, but you should work closely with your doctor to develop a fitness plan that works for you, and time your treatments (using the inhaler, etc.) in the best way to reduce attacks during and/or after exercise.
Work with your physician of course, but try to keep your exercise intensity low initially, especially if you have a cold. When asthma symptoms occur, you should reduce your intensity level, but that doesn't necessarily mean you have to stop completely. Using your inhaler before your workout will help reduce the possibility of attacks during exercise.
Additionally, take extra time to both warm up and cool down. Depending on where you work out, you might also consider wearing a face mask (will work great at home, but might make you self-conscious in the gym). This keeps your inhaled air warm and moist, helping to reduce asthmatic responses during exercise. Because warm and moist air is beneficial to asthmatics, try to avoid exercising in cold, dry environments.
Regular exercise is important for your weight loss and fitness level, but staying consistent with it will also reduce the number and severity of your asthma attacks, as well as boosting your immune system. Simply pay attention to how your body reacts to higher-intensity activity and know your limits. If you feel that your asthma is interfering with your exercise program, talk to your doctor to help find a solution that works for you.
Posted 6/5/2012 12:00:00 AM By: : 40 comments 39,492 views
Thinking Outside the Lunch Box
To ensure that your child has ample fuel to power through those long classes, make sure they are eating a wide variety of foods from the major food groups. Use the USDA MyPlate as a guide to make sure you’re covering all the bases. Here are some tips on making lunchtime nutritious:
Posted 6/3/2012 10:00:00 AM By: : 11 comments 44,849 views
You Asked: Are There Any Risks to Becoming a Vegetarian?
Great question. It's more often that we hear the possible health benefits of a vegetarian diet touted than we ever hear people talking about it possibly being unhealthy. But generally speaking, research shows that a well-planned vegetarian diet can be extremely healthy. Plant-based foods are naturally low in fat (and most often feature heart-healthy fats), are free of cholesterol, and are high in fiber, phytochemicals, antioxidants, vitamins and minerals. In fact, the Academy of Nutrition and Dietetics has reported that vegan and vegetarian diets can significantly reduce one's risk of contracting heart disease, colon and lung cancer, osteoporosis, diabetes, kidney disease, hypertension, obesity, and a number of other debilitating conditions.
Posted 6/3/2012 5:00:00 AM By: : 27 comments 42,618 views
One Healthy Change Leads to Another
Whether you hope to lose weight, improve your diet, get active—or a combination of all three—sometimes it's just getting started that is the hardest part. Giving up bad habits and implementing new ones can be overwhelming. It's a big reason why so many people just keep doing the same things instead of changing their lifestyles. They think they have to change everything overnight to be successful. And since changing everything is going to be so difficult, they might as well not even try.
Well what if I told you that you could do just one thing and see noticeable improvements? That taking one step—making ONE healthy change—could change your outlook and set you on the path to better health? I doubt you'd say "that's too hard." More likely, you'd say, "Let's do this!"
Posted 6/1/2012 6:00:00 AM By: : 58 comments 47,212 views
You Asked: ''How Can I Exercise With Chronic Fatigue Syndrome?''
It's important for people with chronic fatigue syndrome (CFS) to work in conjunction with their health care providers to start a healthy, reasonable exercise program. Physical activity should be gentle and should be increased slowly over time (in terms of frequency, intensity and duration). Some good examples include yoga, Tai Chi, Pilates, walking, stretching, light strength training and water exercise.
Posted 5/30/2012 6:00:00 AM By: : 33 comments 39,244 views
9 Cool Breakfast Ideas for Hot Mornings
I love a warm bowl of oatmeal in the morning, but come summer, the last thing I want is more heat in my day. This past Monday was one of the hottest days we have experienced this year (in the upper 80s) and the air conditioning in our office was broken (and off all weekend). When I arrived at work with my already-cooked oatmeal in my thermos, I was in for a sweaty surprise. I'm too young for hot flashes. This oatmeal has got to go for a few months!
"I need a healthy breakfast alternative to oatmeal for the summer!" I updated my SparkPeople status. And within minutes, ideas from members came pouring in. I figure that some of you are also looking for some cool alternatives to hot oatmeal, so here are some of the ideas I got from other members like you!
Posted 5/28/2012 12:00:00 AM By: : 106 comments 48,004 views
5 Simple Stretches for Better Posture and Less Pain
I've blogged a lot about the downsides of sitting at work (or school) for hours a day. It can be a real pain in the neck—and back! But just because you sit doesn't mean you're doomed to suffer. The keys to combat the effects of sitting are to be aware of how you're sitting and take steps (literally!) to get up and moving as much as possible throughout your day.
For those of you who spend a lot of time in a seated position, there are a few posture-enhancing stretches I recommend that you do several times a day. These simple moves will help you focus on sitting tall and with proper alignment and help prevent pain and stiffness associated with being a desk jockey.
Posted 5/23/2012 6:00:00 AM By: : 40 comments 49,814 views
A Fun Family Fitness Exercise
Have you thought about how great it would be to include your family in your pursuit to exercise more regularly? Family exercise will improve the health of your loved ones, make exercise more fun, and at the same time develop stronger connections between all of you. With a little creativity, you can find a way to make it work for everyone.
Posted 5/20/2012 10:00:00 AM By: : 19 comments 27,599 views
Coach Nicole's Half Marathon Running Music
I'm happy to say that even though it took a couple days, I am walking like a normal person again! Why was I ever NOT walking normally, you might ask? Well, because last Sunday I ran the Flying Pig half marathon (13.1 miles) in Cincinnati. I trained hard for this race and during every race, I set a goal and try my very hardest to reach it—I actually race myself and my past times!
That takes a lot out of my body and leaves me sore for a few days…and sometimes even during the race itself. But one thing I do to keep my energy boosted and my motivation high is to play some of my all-time favorite kick-butt running songs.
I don't normally make a playlist specifically for a race. Generally, I just shuffle through a generic "running" playlist I created. But this time, I needed the energy surge that only my favorite songs could provide.
So if you're looking for some of the best running songs to refresh your own workout playlist, look no further.
Posted 5/11/2012 6:00:00 AM By: : 83 comments 104,294 views
2 Must-Do Moves for a Better Butt
It's the pre-season for bathing suit season and that has a lot of people focusing on firming up those trouble areas that are going to get a little more exposure when they're wearing a little less clothing. I'm not immune to the pressures of looking bathing-suit-ready myself! I often tend to ramp up my workout routines if I know I'm going to be hitting the beach or hoping to spend a little more time poolside.
As you know, it's a combination of fat-burning cardio and muscle-toning strengthening that'll help you firm up and slim down (along with a healthy diet of course), but when it comes to those strengthening moves you try, some are definitely better than others.
So if you hope to improve your rear view this summer, do you know which moves are going to do the job best of all? Watch this short video to find out the best exercises you can do for your butt!
Posted 5/9/2012 6:00:00 AM By: : 33 comments 62,492 views
Food Showdown: Cinco de Mayo Madness
Mexican dishes often combine both healthy and not-so-healthy ingredients. Although they include a lot of fresh produce (lettuce, tomatoes, and corn) and complex carbohydrates like beans and rice, the meals are also sometimes cooked in lard and topped with lots of melty cheese. Taco salads, for example, are usually chock-full of veggies, but they can also be piled high with cheese, meat, and deep-fried chips. And chicken fajitas are made up of mostly healthy lean protein and veggies, but are often stir-fried and wrapped in an empty calorie tortilla. For a healthier Cinco de Mayo feast, should you dig into a taco salad or a plate of chicken fajitas?
Posted 5/5/2012 10:00:00 AM By: : 25 comments 40,590 views
Try to Lose Inches and Gain Confidence in Just 4 Weeks!
Where does the time go? Every day, week and month that goes by, I am always in disbelief at how fast time passes. Now we're already into spring (can you believe it?) and summer is going to be here before we know it. I don’t know about you, but I tend to ramp up my workouts a bit when swimsuit season is coming. It helps me feel more confident at the beach or the pool (and heck, even in shorts) when I know I'm taking good care of my body and feeling strong.
If you'd like to enter the summer season a little more toned and confident, then be sure to join SparkPeople's Spring Into Shape Bootcamp! This 4-week fitness plan features my favorite resistance-band toning moves. In just four weeks, you'll be fitter and stand taller. All you have to do is follow the simple Bootcamp workout plan along with the free diet plan available at SparkPeople.com. It's by far the most fun way to get fit!
The Spring Into Shape Bootcamp Challenge includes an easy-to-follow workout plan, built-in support, and motivational prizes! But don't let the name "Bootcamp" fool you. This motivating challenge isn't geared toward already-fit people or hardcore exercisers. However, it does involve a commitment to daily exercise—often in 10- to 15-minute chunks that fit into your day—so you can build a lasting exercise habit and get real results in just one month.
Here are 5 reasons to join Bootcamp today—and tell your friends!
Posted 4/27/2012 2:00:00 PM By: : 16 comments 26,885 views
You Asked: How Can I Get Rid of Cellulite besides Losing Weight?
Cellulite, the dimpled appearance on the surface of the skin that is often described as "cottage cheese" or an "orange peel," is most common among women, especially on the thighs and buttocks. However, both men (about 10% of cases) and women can have cellulite, which can occur anywhere on the body, including the abdomen, arms and calves. Maintaining a certain level body fat is necessary and healthy for normal body functioning. Cellulite is simply visible subcutaneous ("below the skin") fat cells that bulge the skin.
While many people with cellulite feel self-conscious about it, simply having cellulite does not mean a person is overweight. Thin people, fit individuals, and even those who maintain a healthy weight (and healthy body fat percentage) can have cellulite, just as some unfit and overweight people may not. Most women (80%-90% or more) will have cellulite to some degree because they store more fat than men and their skin and fat cell structure is slightly different. Whether or not you develop cellulite depends on factors like genetics, gender and hormonal levels.
Because cellulite is fat, losing weight (if you are overweight) may help diminish the appearance of cellulite as the size of your fat cells decrease. But there is no way to "spot train" any area of the body to lose body fat using targeted exercises. Cardio exercise helps burn fat from all over the body and enhances fat loss. Strength training is important for both weight loss and overall health as well, but simply targeting the areas of your cellulite (hamstrings, buttocks, or abs for example) with "toning" exercises won't necessarily make it go away.
Many people who lose weight and notice an improved appearance in cellulite, especially as they build more lean muscle from strength training--but it's no guarantee. Because it's so closely linked to factors that you can't control (genetics, gender, hormones), losing weight may not completely get rid of cellulite.
Creams, treatments, massage techniques, and other cellulite therapies do NOT get rid of cellulite in a permanent way. While some products may help diminish the appearance of it through hydration or firming of the outer layers of the skin, these results are temporary won't result in weight loss. Do any of these (or other) methods work? Here's how they stack up in reducing or eliminating cellulite.
For more information about gender differences in fat storage, read Coach Dean's article on Gender, Body Fat and Weight Loss.
And finally, one way to "treat" cellulite it to simply accept it and live with it. Read my confession about my own cellulite for tips to embrace your body at any shape and size: Yes, I Have Cellulite and No, I'm Not Ashamed!
Posted 4/26/2012 6:00:00 AM By: : 47 comments 249,106 views
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