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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VIDEO: 5 Quick Stretching Tips for Runners
Running is a great way to burn calories, lose weight and get fit, and now that spring is nearly here, more and more people are dusting off their sneakers and hitting the ground running. I recently visited FOX 19 in Cincinnati to share some running tips and wasn't shocked with the anchor, Rob Williams, told me that although he's an avid runner (currently training for yet another marathon), he hates to stretch and usually ends up skipping it. I wasn't surprised, as I hear comments like that from exercisers on a regular basis. Usually when I teach a class, people start to leave when I start to lead the stretches, eager to get on their way now that the workout is over.
A lot of people avoid stretching, either because they're not sure what to do, they don't think it matters, or they simply feel like it's a waste of time—they just want to get going with their workout. They couldn't be more wrong! Everyone should stretch, and runners should take special care to maintain flexibility in specific areas of the body in order to run stronger and injury-free. That's especially important if you're new to running and want to start your training program on the right foot.
So, should you stretch before or after your run? What stretches should runners be sure to do?
Posted 3/18/2011 7:00:00 AM By: : 16 comments 25,841 views
Study: Your Method of Food Tracking Can Help or Hurt Your Weight Loss
We know that tracking your food leads to better weight loss, and these days, there is no shortage of ways to do it: keeping a paper log, tracking your calories and nutrients at SparkPeople.com, using a mobile app on your Smartphone, or a combination of all three! Each method has its own pros and cons, but is any one method actually better than the other?
A new study published in the journal Obesity aimed to answer that question. Researchers put 210 participants in one of three groups during a weight-loss intervention. One group of people used a personal digital assistant (PDA) that offered tailored feedback based on what they tracked; a second group used a PDA that did NOT offer feedback; and the final group simply tracked their food and fitness in a paper log. Which group do you think lost the most weight?
Posted 3/9/2011 10:00:00 AM By: : 68 comments 30,923 views
6 Ways to Take the Dread Out of the Treadmill
There are two kinds of people in life: those who love the treadmill and those who can't stand it. In case it wasn't already obvious from this blog's title, I'm in the latter group! I will run outdoors in a foot snow, below freezing temperatures, 90-degree heat, and even torrential rain before I will run on the treadmill. But I do draw the line somewhere: ice. When conditions are icy (okay, also if temps hit single digits), I'm not willing to risk injuring myself by running outside.
Usually, I can only muster about 10 or 15 minutes on the treadmill before boredom wins and I leave the gym feeling frustrated with myself. So I had to come up with some new ways to make the most of the treadmill. And to my surprise: These tactics really worked. I'm not talking about listening to music or watching TV either. If you really want to have fun on the treadmill—or at least pass the time more easily—this is how you do it.
Posted 3/2/2011 6:00:00 AM By: : 185 comments 265,735 views
4 Good Reasons You Should Pair Up to Work Out
According to a recent dailySpark poll, 75% of you do not work out with a buddy. I'm more of a solo exerciser myself, but sometimes—especially when I need a little entertainment or motivation—I like working out with a friend. I don't strongly take one side or the other on this issue. I think different things work for different people. But some new research is showing that pairing up to work out might have more benefits than you realized…
Posted 2/25/2011 6:00:00 AM By: : 48 comments 20,186 views
Body Bliss: 8 Ways to Honor Your Body Today
Even though I have a pretty healthy outlook about food and exercise these days (summed up in a single word: moderation), I spent years struggling with a negative body image, disordered eating and exercise habits, and weight fluctuations. I feel fortunate to have been able to overcome these issues and return to "normal" eating and exercising, which was a major feat. But even though my outward habits were positive and healthy, I was still struggling on the inside, and didn't like what I saw in the mirror. Even though no one else could hear them, I said hurtful things about myself. I didn't wear shorts or even a bathing suit for nearly a decade because I never felt like my body was good enough to be on display. Clearly, I had more work to do.
It's been an ongoing process for me to go from loathing my body to liking it to loving it (at least some parts). It's an ongoing process for me to care less and less what anyone else might think about it. Some people view this as a common struggle that we just have to deal with, but I don't. No one should have to feel bad about how they look, and everyone CAN develop a healthier body image with practice.
In honor of National Eating Disorders Awareness Week (Feb. 20-26), I'm going to share the 8 simple ways you can foster a more positive body image starting today.
Posted 2/23/2011 6:00:00 AM By: : 132 comments 43,181 views
Confession: I Ran and Ate My Way Through the Krispy Kreme Challenge
A couple years ago, I saw a news story about the annual Krispy Kreme Challenge held in Raleigh, NC. Runners from across the country show up and pay good money (for a good cause, of course) to run a couple miles, eat a dozen doughnuts, then scurry their way back to the finish line within 60 minutes—without losing their doughnuts, if you know what I mean. I realize that everyone may react differently to the idea behind this race. My initial reaction was more like "Ew! Pure gluttony!" Then I immediately calculated the calories in a dozen doughnuts and no, running 4 miles doesn't even burn off three of them. "Only in America," I thought.
The following year, when I saw news coverage about the Challenge again, something came over me. I suddenly wanted to do this race. Yes, I am an advocate for healthy eating and sensible exercise habits. And yes you're right in thinking that combining competitive running with competitive doughnut eating doesn't net out to "healthy," but you have to admit…it sure sounds fun!
I’m a girl who can eat. I have a healthy appetite and I've always been able to eat a lot of food—there is no food that's ever been "too rich" for me—without feeling sick. (It's a curse.) I was up for the challenge! I signed up as soon as registration opened for the 2011 race, and last weekend, I ran and ate my way through the Krispy Kreme Challenge. Now I'm reporting back from the glaze-filled trenches.
Posted 2/9/2011 8:00:00 AM By: : 306 comments 50,318 views
Habits of Fit People: Share Your Goals with Others
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: telling other people about my goals. This is a technique that I've used for years (and still use today) when I'm not feeling motivated to exercise. So how should you do it—and why does it make a difference?
Posted 2/4/2011 6:00:00 AM By: : 37 comments 27,267 views
The Fab Fitness Gear I Can't Live Without
As a long-time exerciser and fitness instructor, I've tried my fair share of fitness gear over the years. But only a few items have withstood the sweat test! My workouts consist of a combination of running, walking, Pilates, Spinning, and general fitness training (weights, aerobics, etc.), and today I'm sharing some of my top picks for apparel, gadgets and gear in all of those categories!
Posted 1/21/2011 6:00:00 AM By: : 33 comments 32,831 views
10 Workout Songs to Get Your Body Moving
It's the third full week in January. Is your motivation to exercise still going strong? If you feel yourself starting to slip, maybe it's time to refresh your workouts—or your approach to them. One of my favorite things to do when I'm feeling blah about being active is to update my iPod with some fresh new songs. It makes "just another run" seem new and interesting, and when I find the right songs, I couldn't even sit still while listening to them if I tried!
So here are 10 workout songs that I am completely obsessed with lately. When I hear these, it's get-up-and-go-time! Hopefully you'll find a few new favorites from this list, too.
Posted 1/19/2011 10:00:00 AM By: : 135 comments 92,058 views
Special SparkPeople Issue of 'All You' Magazine Out Now
Everyone at SparkPeople has been eager to share some big news for months now, but we had to wait until the time was right. That time has finally come!
For the last several months, we've been working closely with the writers and editors at All You magazine. We love All You for many reasons: it's low price, it's realistic portrayal of real women with real bodies, its great tips and advice. So we were beyond thrilled to contribute to the magazine to help create a special "SparkPeople" health and fitness issue, which is on newsstands (sold exclusively at Walmart stores) today!
This is a major breakthrough for the SparkPeople brand—a great opportunity for us to showcase the amazing weight-loss stories of several members, share our workouts, recipes and advice in a new format, and Spread the Spark to even more people. And the photos! I have one word to summarize the food, the exercises and the before and after shots of our members: Breathtaking!
You can find this issue at Walmart starting today, but here's a sneak peek of what—and who—you'll find inside (plus an offer to get this special issue for FREE!).
Posted 1/14/2011 10:00:00 AM By: : 138 comments 35,828 views
What Could You Accomplish in 4 Weeks?
Wanting to lose weight and get healthier this year, but not exactly sure where—or how—to start? SparkPeople's 4-week challenges can motivate you to reach new goals, develop healthy habits and have fun along the way!
When you join one of our challenges, you'll get a specific plan to follow, plus all the information you need to reach a new goal or make a new personal breakthrough. You can even earn a special SparkTrophy for each official challenge you complete!
These challenges are a great way to get support and motivation to reach new healthy goals this year, no matter where you are in your weight-loss journey. Choose from any one of these six health, fitness and nutrition challenges!
Posted 1/12/2011 7:37:09 AM By: : 30 comments 27,629 views
VIDEO: 7 Secrets to Losing BIG in Your First 2 Weeks
Happy New Year! Millions of people are resolving to lose weight, tone up, and get healthy this year, and if you're reading this, you are probably one of them. In reality though, only some of us will succeed in reaching those goals. (Sorry, it's true!) But you can set yourself up for success starting today, and I'm going to tell you how.
Did you know that the first two weeks of your new, healthy lifestyle might just make or break your success? It's true. More than 50% of people report losing momentum within the first two weeks of starting a diet, and almost 20% lose willpower within 3 days according to one SparkPeople.com poll! But you CAN get results, increase your motivation, and meet your expectations during these first few weeks of January—if you do the right things. By following these tips, you'll be five times more likely to reach your goal!
Recently, I shared the seven secrets to a strong start with Cincinnati's local FOX affiliate, FOX 19. These are the actions that SparkPeople.com members followed during the first two weeks of their programs in order to lose twice as much weight as people who did not follow these steps. And now, I'm sharing that video with you!
Posted 1/7/2011 5:00:00 AM By: : 51 comments 27,539 views
Gear Up: My Must-Have Accessory for Winter Workouts
I never learned to ski or snowboard. I've never been tubing or snowmobiling. And not once have I donned snowshoes, ice skates (as an adult anyway) or cross-country skis. Why? Because I have always hated winter. I'm cold when it's 75 degrees out, so just imagine how I feel when it's in the teens! "I don't want to be outdoors in the winter unless I have to be," I'd think. As a result, I've missed out on a lot of the events above…but at least I could always feel my toes.
When I became serious about running over the last year and a half, I knew that running outdoors in the winter would be a must. And happily, it has become something that I look forward to! I actually enjoy the winter and tolerate the cold so much more now that I am a runner; sloshing through all kinds of elements and pushing through dropping temperatures for mile after mile puts the walk from the car to the office into perspective. Running in the winter has taught me to appreciate the cold, ice and snow, and I'm thankful for that. But the key to enjoying an outdoor workout in the winter isn't an attitude adjustment (although that has been part of it): It's all about the clothes.
When you wear the right apparel and layer properly, there is nothing uncomfortable about heading outdoors to work out. I've ran in snow, single digits, cold rain (not that I recommend it), and never once suffered for it. And I attribute a whole lot of my comfort and ability to withstand the cold to a single piece of apparel…
Posted 1/5/2011 6:00:00 AM By: : 58 comments 46,685 views
Start 2011 with SparkPeople's 28-Day Bootcamp Challenge
If you're resolving to lose weight, get fit or tone up in 2011, then I have some news for you. It's going to take hard work, willpower, dedication, and some sweat (but not necessarily blood or tears). But you can make it easier—even fun—by joining SparkPeople's 28-Day Bootcamp Challenge, which includes an easy-to-follow workout plan, built-in support, and motivational prizes!
We created the 28-Day Bootcamp Challenge to motivate and inspire you to reach your fitness goals in 2011. It's named "Bootcamp" not because it's highly intense, but because it involves daily exercise and commitment so you can get real results in just four weeks—talk about a great way to start the year!
Posted 12/31/2010 6:00:00 AM By: : 99 comments 61,936 views
Ring In a Healthier, Fitter and Slimmer New YOU
The end of the holiday season is almost here, but we all have one more potential hurdle to face before January 1 (and an enhanced commitment to our goals) rolls around: New Year's. I'm talking about the partying on the Eve (hello party food and delicious drinks!), and the sampling of all the "good luck" foods associated with New Year's Day.
Beyond that, you're probably also thinking about your goals for next year, but we've got you covered there, too. Read on for a variety of health New Year's recipes, diet-friendly alcohol choices, and tips to set up shop to reach your goals once and for all in 2011.
Posted 12/29/2010 8:00:00 AM By: : 14 comments 14,899 views
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