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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Sneaky Leg-Toning Exercises You Can Do in a Chair
Just because you sit at a desk all day doesn't mean that you can't squeeze in a little fitness. There are a lot of sneaky ways you can work your muscles while sitting in a chair—without anyone even noticing. (OK, with some of these ideas they might notice your covert attempts to exercise, but they won't think you're a total weirdo, I promise.)
Check out these simple leg-toners you can do from a chair--no equipment required.
Posted 4/25/2012 6:00:00 AM By: : 52 comments 69,118 views
The No-More-Excuses Guide to Vegetable Gardening
Spring is here! These sunnier days and warmer temperatures are lifting my spirits and making my runs so much more enjoyable. But the thing that I get most excited about this time of year is my fruit and vegetable garden!
I started gardening for several reasons: to save money, to eat as locally as possible (it doesn't get more local than your own backyard), to have more control over how my food was raised, since I'm a big believer in chemical-free farming. But when I first started out, I was overwhelmed. I didn't know what I was doing. I didn't have a lot of space. I was already busy and thought I didn't have the time to learn or maintain it all.
Despite my fears, this will be my fourth year growing fruits and vegetables in my little yard. While I'm no gardening expert, I have learned a few things. When I talk to others about growing my own food, many say that they wish they could do it, too, BUT [insert excuse here]. If that sounds like you, I'm about to bust the top 5 excuses to not start a garden.
Posted 4/23/2012 9:00:00 AM By: : 91 comments 33,647 views
4 Reasons to Stop Stretching Before You Exercise
By now, you probably know how important it is to warm up before you work out. Warming up prepares your body for the increased demands of physical activity, reducing your risk of injury and complications. Beyond sending more oxygen and blood flow to your muscles, a proper warm up also prepares you mentally for what's to come—a workout that may take concentration, coordination and a little motivation.
The one thing you shouldn't do at this time is the very thing that most people do: stretch. So why is stretching before a workout a bad idea?
Posted 4/23/2012 12:00:00 AM By: : 232 comments 413,020 views
Burn It Off: How Much Hopping to Undo a Chocolate Bunny?
Earlier this week, I was reading about the 10 Easter treats I could enjoy for 100 calories or less. I won't lie: I really, really wanted to eat some (OK, all) of that candy. I've previously shared that I have a major sweet tooth, so anything sugary sweet is always a temptation for me. But I try to eat healthy most of the time and keep my portions of sweets and treats small.
One thing that does keep me from overdoing it on "extras" like Easter candy is to think about how much exercise it would really take to work off those calories. So, going with our Easter theme today, the exercise of choice is hopping (aka jumping). Whether you're jumping rope, performing box jumps or following my Jump Start Cardio workout, hopping around is hard work. It's intense and it burns a lot of calories, but it's far from easy.
So how much bunny hopping (in the form of a jumping jack) would it take to undo a standard milk chocolate bunny?
Posted 4/22/2012 6:00:00 AM By: : 64 comments 35,339 views
30 Upbeat Songs We're Working Out to Right Now
Looking for some new workout tunes to refresh your playlist? Look no further! Today I'm sharing the top five songs I can't get enough of this spring—but that's not all. I recently polled my followers on Facebook and Twitter to get their favorite workout songs of the moment, and I'm sharing 25 of their get-moving suggestions, too, which include everything from country to rock to hip hop.
Get your iPod ready—and have your sneakers close by—because you'll be ready to hit the ground running as soon as you hear these upbeat tracks!
Posted 4/18/2012 10:00:00 AM By: : 79 comments 181,220 views
Food Showdown: Which Vending Machine Snack Should You Unwrap?
Ah, the infamous vending machine. It's great and convenient when you need an afternoon pick-me-up, but you probably already know that most vending machine foods are not the healthiest choices. Here are two common vending staples, both from Hostess: the cherry-flavored Fruit Pie and a three-cake serving of Ho Ho's. Okay, the cherry pie does contain some fruit, but also has lots of sugar. The Ho Ho's are chocolate cake with cream, but one package usually contains three cakes! If you want a good size treat, which of these Hostess treats will satisfy your sweet tooth for fewer calories?
Posted 3/31/2012 10:00:00 AM By: : 67 comments 39,100 views
Stuff We Love: The LifeSpan Treadmill Desk
Here at dailySpark, we've talked a lot about the pitfalls of sitting. Whether you have a sedentary job, sit through lectures as a student, or do your share of commuting or couch surfing, the research is clear about spending too much time on your rear: It’s bad for your health, your back and your waistline. And while it may be surprising (even a little depressing), these facts hold true even if you are a consistent exerciser. (Boo!) After all, even an hour or two in the gym can still mean 22-23 hours a day that you're not active at all, and it's those long periods of inactivity that can increase your cholesterol, contribute to weight gain and contribute to chronic pain for many people.
I've previously blogged about my own attempts to counter the effects of my desk job, from creating a standing workstation to sitting on a ball to trying more back-friendly chairs. So when our friends at Best Buy offered to send us a treadmill desk to test, we jumped—er, walked—at the chance.
Best Buy sent us the LifeSpan TR 1200DT Desktop Treadmill, which we set up in an empty cube at the office so that all employees who wanted to try working from their feet instead of their butts would have an equal chance to use it. So what's it like to work while you walk? Check out our video review, then hear from our other testers and get more details on this walking station.
Posted 3/28/2012 6:00:00 AM By: : 67 comments 48,210 views
Book Review: 'Coffee Is Good For You'
I'm an avid reader of health, fitness and nutrition books, both for work and for pleasure. When author Robert J. Davis, PhD, asked me to review his book "Coffee Is Good For You" (Perigee, 2012), I was more than excited. You see, Davis is the founder and editor-in-chief of the website Everwell.com, a long-time partner of SparkPeople's. We have several of their informative videos on our website, and I've always been impressed with how well their messages align with our own. Davis is an award-winning health journalist, author and professor of public health. His videos, articles and books are always well researched, clearly explained, and entertaining to boot. The man knows his stuff.
This book in particular gives an overview of the science behind a lot of common diet, nutrition and health "facts" to decide whether there is any truth to these ideas or not. It covers a wide range of long-standing dietary questions (What's better: butter or margarine? Do low-carb diets aid weight loss? Are artificial sweeteners safe?) as well as recent hot topics such as the healthfulness of organic and local produce, whether grass-fed beef is better, the real facts behind the "caveman" (paleo) diet, whether microwaving food in plastic is safe, so much more. Davis' style is to examine all the research available behind such claims to help consumers find the real truth. In some cases, he debunks the myths. In other cases, the research may surprise you and change your mind on a certain issue. And in a few cases, there's a little truth on both sides.
Posted 3/23/2012 6:00:00 AM By: : 25 comments 24,086 views
Shouldn't Nice Girls Finish First?
Some of you know my story by now. I once yo-yoed from extreme weight loss to major weight gain for years, and eventually settled in to what I call my "happy" weight, a figure that I'm able to maintain with a healthy attitude toward food and exercise—one that includes rest days and hard days and healthy days and even ice cream dinners.
I exercise because it feels good and keeps me healthy, and what you see when you look at me is the direct result of how much I exercise (or don't) and what I eat. I'm happy with my approach to both: no obsession, no deprivation, no self-punishment.
As a trainer, I try to deliver the same healthy, balanced approach to students in my classes and followers of my workout videos, whether you have a lot of weight to lose or simply want to exercise regularly for the benefits it provides. I don't look ripped. I don't have a six pack or bulging muscles. In the fitness world, what I represent usually isn't very marketable. Fitness trainers have to look the part (buff) and deliver the goods (workouts that make you beg for mercy) to make it in this world. I'm not (and don't do) any of those things.
But for one day, yours truly, an unassuming trainer from Ohio who was once told that she didn't look toned enough to have a fitness DVD, had an exceptional moment.
Posted 3/16/2012 6:00:00 AM By: : 206 comments 27,716 views
Food Showdown: Pass the Cheese, Please!
Cheese is one of the fattiest foods you can eat, and it's also high in unhealthy saturated fats. However, it also adds calcium, flavor, and satiety to your meals. Both of these cheeses are rich in flavor. Feta, a soft cheese, usually tops Greek salads and pastas. Cheddar also goes great on salad, sandwiches, and by itself.
Which cheesy delight will set you back the fewest calories and fat?
Posted 3/10/2012 10:00:00 AM By: : 104 comments 48,907 views
Free Pass to a Fabulous Fitness Event in New York City
Tomorrow I'll land in one of my favorite cities: New York. I'm be there to attend the ECA/OBOW Fitness Convention, which is one of the most talked about health and fitness events for fitness pros in the world! As a conference attendee, I'll be taking fun workouts and workshops to help me get all the details on the newest workout trends so that I can share them with you guys (and answer your burning questions) and become a better trainer in my future videos and DVDs. WooHoo!
Thursday through Sunday, I'll expand my fitness knowledge and skills by attending a kettlebell class from my favorite trainer Paul Katami, a Pilates workshop with world renowned Pilates expert and author Alycea Ungaro, and even a "Groove" style workout with Misty Tripoli (whose Body Groove workouts I recently raved about). In addition, I'll attend lectures to learn more about the latest research in back health, exercise and weight loss, and body-weight training among other topics.
Even if you're not a fitness professional, you can get still join in for some of the fitness fun if you'll be near the Marriott Marquis hotel on Broadway in New York City between March 9 and 11! Here's how.
Posted 3/7/2012 2:00:00 PM By: : 16 comments 15,157 views
Food Showdown: Battle of the Movie Theater Snacks!
Who doesn't love the movies...and the movie theater snacks? It's hard to resist the colorful candy packages and smell of fresh popcorn wafting through the air. But for the calorie conscious, which of these salty snacks is the better choice: the light-as-air popcorn or the crunchy nacho chips dipped in gooey cheese?
Can you guess the salty theater snack that will do the least damage to your waistline?
Posted 3/3/2012 10:00:00 AM By: : 96 comments 61,096 views
How to Fit In Fitness and Still Have a Life
A few weeks ago, I wrote a blog and subsequently led a special SparkPeople LIVE! meeting on the topic of designing your perfect workout plan.The information I shared (how intensely and frequently you should do cardio and strength training throughout the week) is important and was well received, but really, it's just the tip of the iceberg.
I've given you the basic rundown of how much exercise you need to reach your goals, but next comes the hard part: How the heck do you fit it all into your schedule? And maybe even more importantly, how can you do all that exercise and still have a life outside of the gym?
That, my friends, is the million dollar question. Like many things in weight loss and in life, most of us know what to do, but that doesn't mean that we really know how to put that knowledge into practice. Lack of time is the biggest hurdle we face when trying to fit in exercise. And now I'm telling you to do cardio 3-6 times a week for up to an hour, to strength train at least twice a week with every major muscle group and to fit in stretching each time you do either. How are you supposed to swing that without making a second home of your gym?
That's what this blog is all about. Today, I'll share with you some sample workout plans that "fit it all in" plus my time-saving tips to get you in, out—and thoroughly exercised—in less time. I'll also share my own workout plan so you can see how I structure exercise in my week. Are you ready?
Posted 3/2/2012 6:00:00 AM By: : 52 comments 68,287 views
Food Showdown: Cottage Cheese vs. Black Bean Soup
Both low-fat cottage cheese and black bean soup are nutritious, high-protein snacks. But most processed foods contain high levels of sodium, which can contribute to high blood pressure. The average American adult consumes about 2,500 to 5,000 milligrams of sodium a day. But most experts now recommend that adults cap their sodium intake at 1,500 daily milligrams. When monitoring your sodium intake, which snack would you choose?
Posted 2/25/2012 10:00:00 AM By: : 36 comments 31,889 views
6 Good Reasons to Work Out in Wool
It was my five-days-without-a-shower (TMI?) trip to the bottom of the Grand Canyon that taught me about the amazing properties of wool.
Most of us think of wool as the fabric for our winter sweaters or hats, but as I shopped at outdoor and camping stores for my trip, wool was everywhere. Wool underwear, wool hiking socks, wool base layers, wool running tights, wool everything. "What's with all this wool?" I wondered?
Since then, I've learned (and experienced) what an extremely versatile material wool really is. Beyond winter fashion, wool is one of the best materials for exercise clothing—and not just in the winter. I now have a wool neck gaiter, wool base layers for running, and socks, which are not only the socks I wear every day but also the only socks I'll wear while running.
Still not convinced? Allow me to share the six amazing reasons you should be adding more wool to your workout wardrobe (plus tips for choosing the right wool).
Posted 2/17/2012 2:00:00 PM By: : 60 comments 66,286 views
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