A Simple Way to Recharge Your Workout Motivation

In the past, I've blogged about how new workout clothes motivate me to exercise. I've also shared tips to buy high-quality workout apparel on a budget, which is fitting because I am very tight with my money, yet I tend to have expensive taste in just about everything (what a curse!).
 
I realized recently that it had been a couple of years since I bought any new workout clothes. So a couple of weeks ago, I went on a bit of a shopping spree for some new duds. I bought super cute (and full priced!) items: tank tops with built-in sports bras, two running skirts (my first ones ever), and some cropped tights that I can wear essentially year-round for a variety of workouts. Although I felt a little buyer's remorse when I handed over my credit card (don't worry, I pay the balance off in-full every month!), that initial sense of guilt gave way to an entirely different feeling in the days and weeks that followed: excitement to wear my cute new threads to the gym and during my runs.

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What Should I Eat Before I Work Out?

You probably know that fueling your body properly can help you take your workouts to the next level. After all, if you go too long without eating, you can feel tired, sluggish and even faint during an exercise session, which means your workouts will suffer and you won't get very good results from your efforts. But with properly timed meals and snacks, you can stave off hunger and give your body the energy it needs to perform at its best.
 
Here's how to create the perfect pre-workout snack (along with some of our favorite fueling ideas).

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Study Reveals Top 3 Triceps-Toning Exercises

No one wants saggy or flabby arms that flap like wings when you wave to a friend or raise your glass for a celebratory toast. That back-of-the-upper-arm area is a common trouble zone for women, a place where extra fat and excess skin seems to gather, hang out (literally) and never go away!

One of the best ways to improve the appearance of your arms is to tone up those triceps. While there is no such thing as spot-training (the idea that you can lose weight in a specific area of the body by exercising it more), strength training does help you improve your overall muscle tone. Combine that with a good diet and cardio exercise (the real key to burning the fat that's hanging off those arms), and you'll achieve a fitter, more toned appearance. (And let's not forget that strong muscles are functional and healthy!)

I was eager to read the latest study from the American Council on Exercise (ACE).  ACE enlisted a team of exercise scientists from the University of Wisconsin/La Crosse Exercise and Health Program to find out which of the 8 most common triceps exercises are the most effective, and which are a waste of time.
 
The results are noteworthy for anyone who wants to get the most from their time spent working out—especially those of us who want to tone those triceps.
 
So are you wasting your time on triceps exercises that don't really do much, or are you using the most effective triceps toners?

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Free Pass to a Fun Fitness Expo in L.A. This Weekend

Greetings from L.A.! I'm here attending the IDEA World Fitness Convention, which is dubbed the largest health and fitness expo for fitness pros in the world! I'm here 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!
 
This Friday and Saturday, I'll be taking classes like Turbo Fire from the Turbo Jam creator Chalene Johnson, a Pilates workshop from Bender Ball creator Leslee Bender (you all remember how much I love the Bender Ball, right?), a kettlebell training from guru Steve Cotter, and even a pole dancing fitness class (I just had to try it!).
 
But 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 L.A. Convention Center between August 12 and 14!

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Introducing SparkPeople Workout Music!

If you read many of my blogs here, or follow me on Facebook or Twitter, then you know how much I love finding and sharing great workout music. Why? We all know it and research even proves it: listening to fast paced and upbeat music makes working out more fun. It pushes you to work harder while making you feel like your workout isn't so hard. And in some cases, it can motivate and energize you to get out the door when you're thinking of skipping a workout. One of the best motivators for me is to constantly add new songs to my workout playlists so that my workouts always seem fresh and interesting.

Recently, we surveyed our members to find out what kind of music they like best, and we used those results to develop the first-ever SparkPeople workout mixes, created in partnership with Yes! Fitness Music.  I worked directly with the music experts as Yes! to develop five distinct music mixes to help motivate you through your workouts.

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10 Red Flags of Junk Science (and Bogus Diets)

One day you hear that a certain food, supplement, or diet is good for you, the next day you hear the opposite. According to survey results shared by the Academy of Nutrition and Dietetics (formerly the American Dietetic Association), one in five people reported being confused by news reports that give dietary advice. Can you blame them?

 
Most people don't have access to the professional journals that publish these studies, so the average person relies on secondary sources (newspapers, magazines, websites, blogs and other media outlets) that interpret, condense and report on the studies in a more consumer-friendly way. Trouble is, research is hard to interpret. Ten people could look at one study and come away with 10 different takeaways. And even the best reporters and bloggers can get it wrong, especially under tight deadlines or pressure to write an eye-catching story that will sell papers or garner more views.
 
Mundane news becomes sensationalized to get viewers and readers. Results are often spun to feed the writer's or organization's own interests. And vital details like who funded the research (conflict of interest), how it was designed, or how well controlled it (or not) was often go unmentioned.
 
But it's important that we all become better consumers of health information—and read any news story with a discerning eye. Because what you read—and believe—based on these reports affects your behaviors, which in turn affect your health.
 
So the Food and Nutrition Science Alliance (FANSA), a partnership of the ADA, American Society for Clinical Nutrition, and the American Society for Nutritional Sciences and the Institute of Food Technologists, developed the Ten Red Flags of Junk Science to help people recognize nutrition misinformation. Remember these points next time you read the latest news on weight loss or nutrition.

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5 Reasons I've Never Had a Running Injury

This is the year of running for me. I ran my first half marathon this spring and will complete my third one this fall. I've reached new trail running goals, including a first and second place finish in recent races. In August, 11 other teammates and I will run the Hood To Coast relay, covering 200 miles in less than 36 hours. I've done fun runs, too, like the Krispy Kreme Challenge and the Warrior Dash. I'm loving every minute of this run-filled year, from the training to the races. The worst thing that could happen to me now is to be sidelined by an injury.

Yet it seems that every runner I know has dealt with a running related injury. There are lots of reasons why running can lead to injury, but I do believe is that you can avoid and prevent most running injuries if you train smart and set realistic goals. That is exactly how I've avoided injury despite increasing my mileage and speed and taking on greater challenges. It's not about luck—it's about leading with your noggin instead of your legs.

If you have goals of becoming a runner, completing a marathon, racing your way into smaller jeans, or even finishing that first 5K, this is a must-read for you. Here are the five training tips that have kept me running injury-free for years.

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Contest Closed: 10 People Will Win 'Fast Track to a Better Body'

This contest is now closed. I recently read and reviewed the new book from the editors of Fitness magazine: Fast Track to a Better Body. And while I was skeptical of the advice they might share given the "quick fix" title, I was pleasantly surprised at the accuracy and helpfulness of the information and the workouts inside.
 
Are you workouts hitting a lull this summer? Do you need a motivational boost? How about a bunch of new healthy (and delicious) recipes that you can make in minutes? Then be sure to enter our latest giveaway!

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Workout Music: What We're Exercising to Right Now

New music can be a fun and inexpensive way to boost your motivation to work out. If you need some new tunes, look no further. I recently polled my followers on Twitter and Facebook for the best new workout songs they added to their own playlists. There is a huge variety in genres here, from pop to hard rock to hip hop to country—something for everyone! Here are their suggestions.

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From Overweight Teen to Beauty Queen

The Internet is abuzz about 22-year-old Bree Boyce, and not just because she was crowned Miss South Carolina earlier this month (and even won a preliminary swimsuit round at the pageant, according to thestate.com). The real story is that Boyce was more than 100 pounds overweight, and had tried nearly every diet imaginable to lose it. So what finally worked?
 
Throwing all those "diets" out the window. Now she's sharing her story and hoping to motivate more Americans into believing that they can do the same.
 
"In the past, I had been yo-yo dieting…I did the [low] carb diet…no sugar diet, all those fads, Weight Watchers. What seems to have worked best for me long term is throwing 'diet' out the window.  I don't say that word at all. It's all about what you eat, how you view the foods that you eat," Bree tells HEAVYUSA in a Skype interview. It's well worth watching.

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Diabetes Killed My Grandfather

These days, it's hard to ignore the news of exploding increases in type 2 diabetes. According to a recently published study, nearly 350 million people worldwide now have type 2 diabetes, which is twice the number of adults who had diabetes just 30 years ago. And here in the U.S., the incidence of diabetes is rising twice as fast as in Western Europe, say researchers.

What's really scary is that diabetes doesn't just affect you in the short term. It is a leading cause of morbidity and mortality, which triggers the onset of heart disease, stroke, kidney and nerve problems, and a host of other problems. These aren't just "things that happen to other people" either. These are very real consequences that can happen to anyone who isn't taking steps to keep their diabetes under control.

Despite these very real risks, a study presented last month at the 71st Scientific Sessions of the American Diabetes Association found that nearly 90% people with diabetes know that healthier habits (like weight loss) could help their condition, but very few take any action: Only 70% tried to lose weight within the last year; less than 1/3 of those maintained that loss for more than 6 months. Only 13% had been physically active within the last week, even though 63% said their doctors has told them to start exercising.

My grandpa was one of those people. And his choice not to change his diet or lifestyle killed him.

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My Super Delicious Summer Salad Recipe

I never used to enjoy salads, let alone vegetables. It took me several years of trying new veggies, prepared in all kinds of ways to find stuff I really enjoyed eating. And I’m glad I experimented, because we all know how important veggies are for our health, and that they can help with weight loss because they're low in calories, yet high in fiber and water (both of which help keep you full).

Don't get me wrong: I'm not about to nosh on a bunch of plain steamed broccoli and tell myself it's delicious. (I've done it, but I don't make it a regular thing.) I still enjoy cooking and combining veggies with other foods so that they taste delicious and I actually want to eat them.

That said, I think you can trust me on this simple salad recipe. For me, a good salad has to have three key things: fruit, nuts, and protein—especially if I'm eating it as a meal. My latest salad concoction is so super delicious that I made it every single day while I was on vacation last week—and still came home wanting more of it. It's the perfect combo of bitter, sweet, savory and tang that I think you'll love it, too. Think of it as a delicious delivery device for your daily greens.

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Behind the Scenes of Coach Nicole's DVD Shoot

I'm so excited to officially make this announcement: SparkPeople will be releasing a new workout DVD later this year! And this one is going to be bigger and better than ever before.

Just four years ago, my co-worker Paul and I decided to shoot a few workout videos right here in the office and upload them to YouTube. We set up an inexpensive video camera on a tripod, and I shot every video in a single take, slowly but surely building the library of fitness videos SparkPeople.com offers today.

We've come a long way, baby.

A couple weeks ago, I flew to New York City and spent a week shooting two new workout DVDs in partnership with the awesome DVD producer Acacia, a leading distributor of original and award-winning yoga and fitness DVD programming. You may have heard of some of their popular titles: exhale spa’s best-selling Core Fusion workouts; innovative yoga practices from the top female yoga teacher in the country, Shiva Rea; the leading dance and Pilates barre workout Xtend Barre; and workouts from Bethenny Frankel, Joy Bauer and Kathy Smith, to name a few.

We had a set designer, wardrobe specialist, hair and makeup, a seriously credentialed director who has worked with many of the biggest fitness "stars," including Richard Simmons. We had original music produced especially for our workouts. We even casted two background exercisers to work out in the video with me! There were at least 15 people on the set from hair and makeup to wardrobe to assistant directors, three camera operators, and production assistants. This was far bigger than anything SparkPeople has done to date.

Ever wonder what really goes into the making of a workout DVD? It's no small feat! It takes a small army of people to make it happen—and lots of sweat. Here's a behind-the-scenes look at my recent DVD shoot, plus some EXCLUSIVE details about my upcoming workout DVD!

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How I Learned to Rock My Swimsuit with Confidence

Two years ago, I confessed a big secret. Back then, it had been eight long years since I wore a bathing suit in public. I was simply too uncomfortable "showing off" my body in that manner. No matter how much fun I was missing, my fear of judgment from others won out.

I know how silly it seems. I know that while I idolized the bodies of others, many women would cut off their arm for the chance to look like me in a bathing suit. And I know that it seems a little immature and self-centered. After all, who am I to think that anyone is even paying me any attention or cares what I'm wearing?

Still. After years of disordered eating and obsessive exercising, which I'm proud to have overcome, I just wasn't mentally "there" yet. While I took steps to start loving my body and began to eat and exercise without extremes, I could not shake major body dissatisfaction. I did not feel like I looked good enough to parade around in next to nothing.

When I wrote that blog, I was determined to change my fate. For one, I was tired of missing out. Secondly, I was tired of talking and thinking so negatively about myself. But mostly, I thought about the future. Someday I hope to have kids of my own and—especially if they are girls—I never want them to struggle with body image or eating issues the way I did. And the only way for me to model confidence and self-love is to really live it. So why wait? Might as well start now.

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Contest Closed: Win 1 of 12 Insulated Lunch Coolers

CONTEST CLOSED! If you're trying to lose weight or eat healthier, then you know that cooking more food at home—and eating out less—are important first steps. Have you started packing your lunch for work or school yet? If not, now's the time! Packing your lunch can be quick and easy, but it helps to have the right stuff. So this week, SparkPeople is giving away 12 assorted lunch coolers that are insulated and roomy enough to keep all of your food chilled in time for lunch!

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