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.
Read More of 's Blogs:
Stop Exercising So Hard! Why Moderate Workouts Really Do Work
Have you noticed how intense workout programs have become in recent years? The top-selling fitness DVDs are by "America's Toughest Trainer" Jillian Michaels (think 30 Day Shred) and also include P90X and Insanity (advertised as "the hardest fitness program ever put on DVD"). Even Crossfit, which combines gymnastics, power lifting, and plyometrics and was originally used by athletes, firefighters, and soldiers, is gaining popularity among unfit beginners and housewives alike. The ever-popular "Biggest Loser" TV series also depicts people exercising to the point of injury, hospitalization, and vomiting.
I remember a time when commercials for fitness products used to show how easy and effortless it was to lose weight and tone up in just minutes a day. But now, we see the sweat and strain and want to be a part of it. Are we crazy? Am I the only one concerned about this trend?
Posted 11/2/2011 6:00:00 AM By: : 177 comments 156,899 views
Contest Closed: Win Billy Blanks PT 24/7 Workout DVDs
This contest is now closed. The winners are: SPARKYEG, JAUDON, DCMANN, RAELOOS and DIAMOND102. Congratulations!
Last week, we shared our exclusive interview with Tae Bo creator Billy Blanks, in which he also talked briefly about his newest set of workout DVDs: "Billy Blanks PT 24/7," a set of seven workout DVDs plus specially designed gloves and resistance bands.
I'm a longtime fan of Tae Bo, and while I haven't tried these new workouts myself, they sure look interesting and fun. You can try them yourself if you enter our latest giveaway. Billy Blanks is giving away "Billy Blanks PT 24/7" to five lucky dailySpark readers!
Posted 10/28/2011 6:00:00 PM By: : 84 comments 21,614 views
6 Fun (and Calorie-Free) Halloween Traditions to Try
Are you surrounded by Halloween candy at home, at work, and at the store? Do you find yourself powerless to avoid the treats that are being offered to you at every turn?
You're not alone. I love candy just as much as the next person, and if it's around, chances are that I'll be eating it. But if I allowed myself to buy, sample or eat every Halloween treat that crossed my path, I know I'd be getting further and further away from my goals of living a healthy lifestyle, staying fit and managing my weight.
Luckily, Halloween is a fun holiday for kids at heart, too—and you don't have to buy or eat a bunch of fun-sized treats to take part. Here are some calorie-free ways you can celebrate Halloween without noshing on bags full of candy.
Posted 10/26/2011 6:00:00 AM By: : 20 comments 15,616 views
An Exclusive Interview with Tae Bo Creator Billy Blanks
Here's a fun fact for you: The original Tae Bo workout videos were the first at-home exercise videos (yes, videos as in VHS tapes) I ever tried. And so began my love of cardio kickboxing, which I still enjoy today.
When I found out that Tae Bo creator Billy Blanks was about to release a new set of workout DVDs (Billy Blanks PT 24/7) and would be available for an interview, I jumped at the chance! Below are his answers to my questions, and the questions of SparkPeople members (solicited from my Facebook page).
Mr. Blanks is a busy man, but he managed to answer our questions from 35,000 feet at 1 a.m. last week. Read on to find out the daily mantra that keeps him motivated, whether Tae Bo will ever be available on Nintendo Wii, and his No.1 non-fitness hobby.
Posted 10/18/2011 6:00:00 AM By: : 46 comments 34,383 views
12 Fast and Fun Workout Songs for Fall
This post needs little introduction. If you love workout music—the way it motivates you, energizes you, and pushes you to work harder; the way it helps you beat boredom during your workouts, then look no further. Here are my top picks from among the best hit songs right now. Listen to them, download them, and most importantly—exercise to them. These songs are great for boosting your energy while you work out—and first and foremost, motivating you to put on your workout clothes and get your booty out the door!
Posted 10/14/2011 6:00:00 AM By: : 50 comments 58,296 views
SparkPeople Live! Brings the Support Meeting to You
At SparkPeople, we are constantly innovating because we are all passionate about helping others reach their goals and lead healthier lives. From improving our mobile apps, to enhancing existing website features, to writing our own books, we are always busy. Many of these features and product ideas come directly from member suggestions! Others are ideas we think of ourselves because we notice a need for them.
One new feature we are all very excited about is called SparkPeople Live! Our members have long requested the ability to regularly meet up with other members and get personal contact in addition to our online support. Others continue to pay for other diet or "weight watching" meetings in conjunction with using SparkPeople's free tools because they say that they need that in-person accountability to help them stay on track.
Now you don't need to go anywhere to get the real-time contact, accountability and support you're looking for.
Posted 10/10/2011 2:00:00 PM By: : 25 comments 17,023 views
Researchers Name Best and Worst Weight-Loss Apps
Sometimes I find it funny that I work for an Internet company like SparkPeople, because I am not a tech person. I'm what marketers would call a "late adopter" to technology trends. I still don't have an HD TV or even cable; I use a converter box with real antennas! And my car definitely doesn't have built-in TV, Bluetooth or navigation either.
I was late to get a cell phone. Late to getting text messages. WAY late to getting a smart phone (I finally got one in January 2011 when my very old flip phone broke). I'm still a little slow when it comes to downloading and using apps for my phone. I have a few that I really like, and they make my life easier in some ways and more fun in others (Words With Friends, anyone?).
But apps are where it's at. I know this, and whether you use a few like I do or a large number of them, you probably know it, too. The iPhone tagline "There's an app for that" applies to almost anything you could think of, including your goals for weight loss, exercise, and healthy eating.
Do a search for "weight loss" or "diet" on your app store, and you're likely to find several hundred—or even thousands of—results, depending on your phone. Trouble is, according to researchers, no one is really evaluating whether these apps are really do help people and offer good advice or if they're just a bunch of fluff. Just because an app is named popular based on how many times it's been downloaded, or rated highly by users doesn't mean it's going to give you helpful tools to reach your goals.
So researchers from Duke University Medical Center and the George Washington University School of Public Health and Health Services set out to evaluate weight loss apps to name the best and worst; they published their results in the Journal of Translational Behavioral Medicine (full text PDF). They evaluated more than 200 weight-loss apps based on 13 criteria established by the Centers for Disease Control and Prevention and National Institutes of Health, among others. Only one came out on top.
Posted 10/5/2011 6:00:00 AM By: : 82 comments 36,628 views
YOU Can Be Part of a Fitness World Record!
SparkPeople has partnered with National Geographic Kids magazine to attempt to break a Guinness World Record for the most people doing jumping jacks in a 24-hour period. These Let's Jump events are happening all over the country (and the globe) between 3 p.m. on Oct. 11 and 3 p.m. on Oct. 12.
SparkPeople will be hosting a Let's Jump SparkRally here in our hometown of Cincinnati, but even if you don't live near us, there is probably an event happening near you. Here's how to find your own event and be part of this fun record-breaking challenge.
Posted 9/30/2011 2:00:00 PM By: : 14 comments 15,532 views
We Tried It: Cushiony DOD Fitness Tools
If you often try yoga, Pilates or other floor and mat-based exercises, but tend to feel discomfort in the neck, knees or wrists, you're not alone. Various moves from kneeling to lying on your back can aggravate these areas of the body, making exercise uncomfortable and difficult. As a Pilates teacher, I generally tell people that they can roll up an extra mat or towel to support their neck, cushion their knees, or place under their palms to make certain moves more comfortable. It's a cheap solution that can help, but it doesn't always provide total comfort.
I was skeptical when I first received the Do Or Die (DOD) Fitness Tools here at SparkPeople. Why would you spend all this extra money for these small "cushions" when you could use something you already have? I had been using towels or extra mats for years, so it just seemed silly to me.
But I tried the products anyway, and spoke with their creators while at the IDEA World Fitness Expo in L.A. a few weeks ago. After trying them myself, I am a believer.
Posted 9/23/2011 6:00:00 PM By: : 53 comments 29,370 views
Is Your Brain Holding Back Your Body?
The mind is a powerful thing. Not only does it control all of your body's functions, movements and reactions to stimuli, but it allows you to emote, remember and think. Our thoughts are equally as powerful. Plenty of research shows that positive thinking can help people recover from illness, beat disease, live longer, stay healthier, and be happier. It's amazing what your own thoughts can do for you.
On the flipside, negative thinking can make you feel bad, reduce your self-worth, and diminish your chances of reaching your goals. After all, if you don't really believe you're capable of something, you're less likely to try; you create your own self-fulfilling prophecy. It reminds me of the Henry Ford quote:
"Whether you think you can or you think you can't, you're probably right."
I recently read a New York Times story about an intriguing study from Northumbrian University in England. Researchers told elite cyclists that the computer avatar they were racing against was mimicking their own personal best time. The cyclists didn't know it, but the avatar was actually racing 1% faster than they ever had. But because they believed it was "their" speed, they either kept up—or won. However, when cyclists were told that the avatar was going 2%-5% faster than their best time, it was as if they gave up from the beginning—they lost the race even though they performed better when they were deceived about their virtual competitor's speed.
Wow! I guess it's not that surprising. We have all experienced something when we either psyched ourselves out by doubting our ability to succeed (a public presentation, a job interview…perhaps even a fitness program or weight loss goal?). But I hope we have all had an experience where we believed in ourselves and succeeded (completing that first 5K, getting a promotion at work, negotiating a deal, sticking with your meal plan).
Posted 9/21/2011 2:00:00 PM By: : 44 comments 31,720 views
What's Your Definition of Fitness?
I have a secret…and a small dilemma. Next week, I turn 29. OK, that part isn't really a secret, but it's relevant. After I turn 29, I'll be "almost 30." That doesn't bother me, but I've always had an image in my mind about what it might be like to ring in my third decade on this planet. My secret is a goal that I've never shared with anyone: to be in best shape of my life when I turn 30.
Now comes the problem: What exactly does it mean to be in the best shape of one's life? How does that look or feel? And what will it take to get there?
Posted 9/16/2011 6:00:00 AM By: : 96 comments 30,684 views
4 Fun New SparkPeople Products for Less Than $12
SparkPeople.com is a 100% free site, but a couple years ago, we created an online store to help satisfy member demand for SparkPeople goods. You asked us for T-shirts, workout DVDs and more, so we delivered not only those items, but additional things as well (think key chains, apparel, and fitness equipment)!
Purchasing something from the SparkPeople Store not only helps us earn additional revenue to keep our website free for all, but it is also a great way to Spread the Spark. If you've ever worn a SparkPeople T-shirt in public, or proudly displayed our window decal on your vehicle, then you've probably also fielded questions from friends and strangers alike that led into you telling them about the site. And if that's the case: Thank you! Word of mouth is by far our biggest source of new members.
For those who haven't visited the SparkPeople store lately, we have four new products that make for inexpensive and fun ways to reward yourself for reaching your goals—including a couple items inspired by our members!
Posted 9/14/2011 6:00:00 AM By: : 66 comments 19,702 views
9 Little Tricks That Make Working Out A Lot Easier
I am not a morning person, but a few times a week, I make myself a morning exerciser. It's the only way I'm guaranteed to fit in my runs. A couple weeks ago, I was too darn tired to wake up early to run, so I decided I'd do it during the workday instead. I packed up my gym bag with my running clothes, then scrambled around the hall closet looking for travel size toiletries and a towel; packed a change of clothes (going over my mental checklist of underwear, socks, deodorant, oh yeah and a hairbrush), and headed to the office with a mental plan to run and shower during lunchtime.
I realized that by the time I packed up all my stuff, I could have been well into my run—or even finished a short workout (since 10 or 15 minutes of exercise is always better than none). And even with the best intentions—and a supportive work environment that encourages exercise—I never found the time to sneak away to run (let alone shower afterward). Before I knew it, my day was over, and my plans to exercise were foiled.
I enjoy exercising and make it part of my daily life—yet even I have trouble getting to it all the time. So I can only imagine how much harder it is for someone who doesn't like it and isn't quite in the habit. The whole scenario got me thinking about all the little things I do that have a big impact on my ability to stick with my exercise plans.
Posted 9/7/2011 10:00:00 AM By: : 154 comments 139,476 views
Run a Virtual 5K This Fall: SparkPeople's Trick Or Treat Trot
Running or walking a 5K is a great fitness goal. It's an achievable distance, yet gives you a real feeling of accomplishment! While it does take a few weeks of training to complete that 3.1 mile distance, signing up for a race can keep you motivated and on track with your workout plan, whether you're a novice or seasoned runner.
I'm super excited to announce SparkPeople's official Trick or Treat Trot, a virtual 5K race (you can walk or run) open to anyone. You could win some AWESOME prizes (new workout shoes, my upcoming DVD, SparkPeople's new cookbook and more) just by participating, and best of all, it's free! You select your route and simply run the distance the week of October 30. Here's how you can sign up and get access to your free training plan, too!
Posted 8/26/2011 10:00:00 AM By: : 23 comments 12,260 views
How Loving Myself Led to Losing Weight
I was saddened (but not surprised) when I read a news story last week about how overweight women feel stigmatized and judged by others. According to the story, the survey of overweight women revealed:
"A quarter said they'd rather be severely depressed than obese. About 15 percent said they'd rather be blind. A full 49 percent said they'd trade five years of their life not to be obese."
This story (and the interesting comments it conjured on my Facebook page) brought back a lot of memories for me, both good and bad.
I have been overweight. And when I was overweight, my self-esteem and self-worth were very low. I felt that others judged me. I thought people were looking at me and thinking negatively about my body, especially when I was in college studying nutrition and fitness. I was never asked on a date. I remember thinking that I may never find someone ever—and I felt this way despite the fact that I knew I was an intelligent, funny, nice and interesting person. The depression I felt during my heavier years was hard to kick and to me, my weight and my sadness were very much intertwined. If someone asked me then if I'd trade five years of my life to be thin, I probably would have said yes. I probably would have even given up more years than that. I would have done almost anything, so I can relate to people who turn to pills (tried it), exercise fads (bought 'em all), crazy diets (been there) and whatever else in hopes that it just may work for them.
Posted 8/24/2011 6:00:00 AM By: : 201 comments 124,305 views
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