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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Book Review: 'Fitness Fast Track to a Better Body'
The editors of Fitness magazine recently sent me a copy of their newest book, "Fitness Fast Track to a Better Body" (Wiley, 2011). I dug into this paperback gem while traveling for work last week, and it helped me make the most of my wait time at the airport (and while flying). I'm a big fan of Fitness magazine, and love their workouts and sensible advice each month. But the healthy skeptic in me was, well, skeptical of this title. After all, can you really "fast track" weight loss or fitness in a healthy way? I wasn't too sure that that those two things could work hand in hand. Something had to give, right?
So when I reviewed the book, first and foremost I wanted to make sure it didn't contain any crazy claims, outrageous diets or wacky workouts. What I found were realistic, accurate and helpful tips to changing your diet for the better and squeezing in exercise in short chunks, like just 15 minutes at a time. I also found tons of quick recipes, fun and interesting new exercises, and a healthy dose of weight-loss myth busting. So will the book help you, too?
Posted 6/10/2011 9:00:00 AM By: : 12 comments 14,869 views
I Survived the Warrior Dash!
Trek up steep trails. Wade through neck-deep water. Crawl under barbwire through two feet of thick mud. Jump over fire-burning coals. Climb a 30-foot cargo net. Cross over creeks. Roll down hills. Scrape up your hands and knees in the dirt. Walk the plank. Scale a rope wall. Run through tires. Puzzle through a junkyard of cars. And when you're finished? Get sprayed down by a fire hose.
Yeah, I did that all. Before lunch. And I jumped at the chance to pay $60 to be a part of it. Why? I suppose because it sounded fun.
Last weekend, I drove 2.5 hours to compete in the Warrior Dash, a Viking-themed 3.1-mile race through steep trails, peppered with obstacles along the way.
You see, as much as I still do enjoy running, I'm getting a little bored with the actual races. Each one blends into the next, and even though the courses and the crowds are all different, I need something more to get excited about. That's why every race I've signed up for this year has been something special. (Remember my Krispy Kreme Challenge?) And it doesn't get more "special" than the Warrior Dash, which takes place across the country (and even has events in Canada and Australia)!
As crazy as it sounds, what looked like a bunch of torture was actually a rolling good time. People come from far and wide to take part in these adventures—people of all sizes, shapes and fitness levels, too. They dress up in crazy costumes: I saw multiple superheroes, men in kilts, a man running in nothing but tighty whities, women in pink tutus, and young kids dressed as cavemen! Then we all get dirty (and I have the photos to prove it).
Posted 6/8/2011 5:00:00 AM By: : 158 comments 47,356 views
7 Fun Ways to Get Slim without the Gym
Do you find yourself holding even tighter to your purse strings these days? I'm always looking for ways to cut my expenses, especially with gas and food prices on the rise. This can be challenging to do when you're trying to lose weight and adopt a healthy lifestyle though. After all, they say it costs more to be healthy: "Health food" is usually more expensive per calorie than junk food (although that isn't always the case); going to the doctor for regular checkups can add up, too. And exercise? Well, moving your body safely and effectively isn't always cheap: Workout shoes, clothes, classes and gym memberships can really add up.
As a fitness instructor, I don't have to pay for access to a gym. But if I did have to (knowing my cheap self), I probably wouldn’t. Beyond the three classes I teach per week, I rarely set foot in the gym. Partly because the gym feels like "work" to me, and partly because I need a change of scenery, most of my workouts take place outdoors or at home.
So whether you're trying to save a buck, spend more time at home (and less time in transit), or simply don't like the atmosphere of a gym, don't worry. There are plenty of ways you can get fit and healthy without ever signing a contract or forking over even a single month's worth of membership fees. Here are some of my favorites!
Posted 5/25/2011 9:00:00 AM By: : 79 comments 69,037 views
8 Cold, Hard Truths about Exercise
Making exercise a part of your routine is a challenge. Finding an activity you love and finding the time to do said activity on a regular basis requires determination, but the benefits are so worth the effort. A consistent exercise routine offers so many benefits to your mind and your body, many of which you are probably already beginning to experience if you've been active for some time.
Now it's time for some tough love.
We all have our own ideas about exercise—what "counts" as a workout, how much we need to do and how it benefits our lives. But some of those ideas are flat out wrong (or simply misguided). If you're exercising and not seeing the results you had hoped for, it could be that you're missing out on these eight truths about exercise. They may be hard to hear, but trust that I'm sharing them with you for good reasons. Understanding these realities will only make the habit of exercise easier for you—and help you get even better results from your efforts.
Posted 5/20/2011 2:00:00 PM By: : 133 comments 127,602 views
Habits of Fit People: Listen to Your Body
You want to be a fit person, right? That's why I'm sharing my own habits for keeping fit and staying healthy in the ongoing Habits of Fit People series.
Here's one that works for me: Listening to my body. It may seem counterintuitive to the "no pain, no gain" philosophy so that so many subscribe to, but listening to how you feel really makes a difference in your workouts. How?
Posted 5/13/2011 2:00:00 PM By: : 138 comments 158,852 views
4 Easy Ways to Avoid Injury in the Weight Room
Strength training is an important part of any workout program, but it's not without its risks. That's why I am always (over)emphasizing safety and form in my workout videos and in real life when I lead people through a class. When you're hoisting weights around, especially when attempting new moves your body isn't accustomed to, your risk of injury goes way up compared to exercises that use your body weight alone.
Case in point: A study published last year in the American Journal of Sports Medicine found that between 1990 and 2007, almost 1 million Americans injured themselves badly enough to warrant visits to the ER. And during that nearly two-decade time period, strength-training injuries increased by 48% annually.
These injuries ran the gamut from minor sprains and strains to serious issues like dropping weights on one's own body or crushing a body part (like a foot or hand) between weights or weight equipment. Ouch.
But don't think that only newbies are at risk. It's easy to slack off on your form when you've been lifting weights for a while, and the fitter you get, the heavier weights you should be lifting—which means you're even more at risk. So whether you're new to weight training or a seasoned pro, here are four quick tips to remember so you can stay away from the doctor, too!
Posted 5/11/2011 9:00:00 AM By: : 43 comments 37,201 views
The Wrong Reasons to Hire a Personal Trainer
I'm a certified personal trainer and I worked as a personal trainer during college. Even though celebrities, athletes, and regular folks hire personal trainers to help them get fit, I have always believed that most people don't actually need a trainer to reach their goals. While they are warranted—even essential—in some cases, especially if you have health issues, prior injuries, specific training goals, or just don't know the first thing about exercising, most people can learn the ropes on their own.
My favorite clients to train were those who purchased just three sessions with me. Three sessions was plenty of time for me to assess their current fitness level, help them set reasonable goals, design a customized fitness plan, and teach them the basics of using the gym equipment or performing exercises correctly. It was always a great feeling when, at the end of our time together, a client realized that she could take the reins herself or that he didn't need me any longer. If you just want a few new ideas, want to assess your current fitness level (body fat, cardiovascular fitness, etc.), or need someone to show you the basics of exercising, then a few sessions with a qualified trainer is all you need.
So when is hiring a trainer a bad idea? When could you be wasting your money? Here are 5 reasons to NOT hire a trainer.
Posted 5/4/2011 2:00:00 PM By: : 67 comments 55,066 views
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One Simple Tip to Tone Your Trouble Zones
One of the most common questions I hear from new and seasoned exercisers alike isn't about which exercises are most effective or whether you should work out on an empty stomach. It's a question of timing. Should you do cardio or strength training first?
Most fitness experts agree that there is no right or wrong answer here—that you should do whatever matters MOST to you first. So if your goal is weight loss, you'd probably be better off doing cardio (which burns a lot of calories and fat) before you strength train; and if your goal was building muscle size and strength, you'd do strength training first.
But what about the exercises you do during a single strength-training workout? Does it matter which moves you do first when you pick up the weights? Conventional exercise wisdom has always said the same thing: You should work your larger muscles before you train the smaller ones, meaning you'd train your glutes before you train your calves or your back before your biceps. But an interesting study conducted at the Rio de Janeiro Federal University in Brazil may change that advice if your goal is to tone up a particular area of the body.
Posted 4/29/2011 6:00:00 AM By: : 24 comments 24,399 views
Get Fit in a Flash with Coach Nicole's New Bootcamp
Raise your hand if you feel self-conscious just thinking about squeezing into your swimsuit this summer. Spring is the perfect time to focus on fitness, and that's why I developed a new Spring Into Shape Bootcamp, which features my best butt, belly and all-over body toning workouts to help you tone up and build confidence before summer arrives. 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 SparkDiet 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. 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 four weeks.
Here are 5 reasons to join Bootcamp today—and tell your friends!
Posted 4/27/2011 6:00:00 AM By: : 16 comments 11,922 views
Contest Closed: Win 1 of 10 Supreme 90 Day Workout DVDs
Interested in the popular P90X program but not willing to shell out hundreds of dollars for the workout DVDs? Well you're in luck. Supreme 90 Day, a 10-DVD workout system that includes strengthening, cardio and abs workouts, is now available and costs just $20. You read that right: 10 DVDs for $20! The creators of Supreme 90 Day contacted us to see if we'd be interested in sharing this workout program with our members.
Yes, please!
Posted 4/22/2011 6:00:00 PM By: : 46 comments 22,096 views
Habits of Fit People: Work Out Like It's Your Job
For most of us, work is a reality of life. Whether you love your job or hate it, working for a living is something that you know you have to do, and probably don't have much trouble motivating yourself to show up to each day. Wake up, get ready, arrive on time, do a decent enough job to not get fired (maybe better!), rinse and repeat...day after day, week after week. As responsible adults, we make our careers a priority out of necessity. We work to make money, which helps us live the lives we desire. You can complain about it, think it's boring and wish you didn't have to do it, but ultimately, the rewards we get from working outweigh the "rewards" of not working (like sleeping in or having more free time).
So why do we treat other areas of our lives as so much less important? You can hate your job but still show up 40+ hours a week for decades. Even if you don't enjoy exercise, couldn't you muster enough motivation to spend 10 or 15 minutes a day on it? After all, the benefits of exercising—weight management, stress relief, stronger bones and muscles, a healthier heart, less depression, higher self-esteem, a sense of pride and accomplishment, a decreased risk for countless chronic and debilitating diseases—far outweigh the temporary "rewards" of skipping it (more couch time or a few extra minutes of sleep).
What would it look like if we all treated exercise like our jobs (or at least our second jobs)? Doing exactly that can help you make fitness part of your life once and for all.
Posted 4/15/2011 5:00:00 AM By: : 125 comments 54,434 views
Stuff We Love: The Garmin Forerunner
Back in September 2009, I reviewed the Nike Plus sport band. Back then, I wasn't a serious runner. Running was a casual thing I did because I thought it was a good workout—not something I actually liked doing or looked forward to. When I reviewed the Nike band, I spent a lot of time using it to see how well it worked, and it definitely helped me enjoy running more. It's still a great running gadget at an introductory price point that I would definitely recommend to others.
But it wasn't perfect: It didn't calibrate very well, and wasn't the most accurate tool. Plus, it lacked a heart rate monitor, which I really love to use when I train. I was ready for an upgrade, so I bought myself a Garmin Forerunner in January 2010 and WOW. I love my Forerunner so much that I can't imagine running without it. It has been instrumental in helping me become a better runner—and in transforming running from something I tolerated into something I actually enjoyed. So why has it taken me more than a year to tell you about it? Good question! (I have no excuse other than procrastination.)
If you're curious about how the Garmin Forerunner works, or interested in a new workout gadget that can making running (or walking) a little more fun, here's what three SparkPeople's coaches who all use the Forerunner have to say about it.
Posted 4/13/2011 6:00:00 AM By: : 59 comments 36,193 views
4 Fitness-Friendly Alternatives to Your Desk Chair
Raise your hand if you spend most of your day sitting at a desk.
I'm right there with you.
When I was studying fitness and exercise in college, I never actually dreamed that I'd end up with a desk job when it was all said and done. Don't get me wrong: I love my job at SparkPeople! But I don't love being glued to a desk and computer screen for 8-10 hours a day.
Too much sitting is bad for your health and for your fitness level. But what's a good employee to do? Do you really have any alternatives to sitting all day when you have a desk job?
The answer is YES!
Background: I've had back problems since I was 18. They come and go (Pilates has helped me keep them going more than coming, however), but last year, my back was in bad, bad shape. Sitting at my desk all day seemed to only exacerbate the problems I was having, so I started looking into alternatives to my standard desk chair to ease my back pain and promote better posture throughout the day. I've tested our four alternatives that all have different benefits, whether it's greater calorie burning, better alignment, or more muscle activation. Bonus: All of them are as cost-effective as most standard desk chairs, so your employer will have no excuse about approving your request (let's hope!).
Posted 4/8/2011 5:00:00 AM By: : 38 comments 123,727 views
3 Psychology Tricks to Make Your Workout Plan Stick
How do other people stay motivated?
I'm not motivated to work out. Help!
Where did my motivation go?
Motivation. We all want it, especially when it comes to eating healthy and exercising. So why are we always at a loss—looking for it, losing it, feeling helpless without it?
Knowing what to do is one thing, but staying motivated to do it long enough is another.
I recently came across an article that put an interesting spin on exercise motivation—one that was very reminiscent of my psychology classes in college. So what can the world of psychology tell us about exercise adherence, or, our chances of "sticking with" an exercise plan? Plenty.
Posted 4/6/2011 10:00:00 AM By: : 94 comments 198,646 views
How to Keep Going When the Going Gets Tough
Three years ago, I started running, but didn't really consider myself a "runner." I ran casually, just once or twice a week and didn't have any lofty goals like completing a marathon. I wasn't even thinking about doing a 5K—no thanks! Running challenged my body (it was hard) and my mind (it was boring). Yet somehow, I made myself get outside 3-4 days a week to run. In day, night, rain, shine, snow and heat, I hit the pavement and ran, pushing myself to do something that I actually kind of hated. It took a full year of mind-numbing torture before something clicked in my body and my brain and I began to actually enjoy myself. From there, I worked on going farther and faster. In my second year of running, I ran a 5K. Over the next few months, I slowly progressed and completed 10K (6.2 miles), 15K (9.3 miles), and 10.6-mile races. What I haven't told many people is that I set a new goal for myself in 2011 (my third year as a runner): to complete my first half marathon (13.1 miles).
Last weekend, I lined up with about dozens of SparkPeople members for the race in Pittsburgh. I had trained hard. I was physically ready. This was going to be easy.
Or so I thought. Saturday's race was the toughest course and most daunting physical challenge I've ever faced.
Posted 4/1/2011 5:00:00 AM By: : 120 comments 32,348 views
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