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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8 Clever Ways to Cut Christmas Calories
Who says trimming the tree and trimming your waist can't go hand in hand? With Christmas just days away, many people have been celebrating for weeks already.
If you've fallen off the healthy wagon, don't fret.
Here are plenty of ideas to help you enjoy the season and keep your calories in check so that you don't ring in the New Year with a belly like Santa's!
Posted 12/22/2010 6:00:00 AM By: : 13 comments 16,480 views
Denise Austin Workout Exclusive: 5-Minute Toning Routine
Don't let the dreary days of winter keep you from your workouts! You don't even have the leave the house to get fit and toned this season. Don't believe me? We asked our friend and fitness guru Denise Austin to create a short and effective workout that our readers could do indoor—without any equipment.
The result? Denise Austin's 5-minute workout routine, which features just four simple exercises that you can squeeze into even the busiest of days. Target your abs, lower body, and arms with this effective routine.
Posted 12/17/2010 6:00:00 AM By: : 41 comments 50,157 views
Guiltless and Sweet Holiday Treats You Have to Try!
Food is by far one of the most challenging obstacles one faces during the holiday season. Since many of our celebrations revolve around eating seasonal and traditional favorites, food takes center stage. While you can vow to never eat another Christmas cookie in order to stick to your diet, chances are that you will eat more than your share of treats in the next few weeks.
One solution to the holiday food dilemma, besides straight-up portion control, is to make your own healthier treats. When these better-for-you treats are in the house, you'll save on calories and fat when you nibble, and you can also make deliciously healthy snacks to take with you to parties—and even give as gifts! To get you started, here are some treats that are fun, flavorful and guilt-free!
Posted 12/15/2010 6:00:00 AM By: : 15 comments 20,240 views
Tricks to Stay on Track during the Holidays
Not so fast! Sure it's cold outside and the holiday hustle in full force, but that doesn't mean you should give up on eating healthy and exercising this month. The best defense against holiday excuses is a good offense: You need a plan in place to clear every hurdle that gets in your way this season.
Whether you're dealing with stress (too much to do, not enough time), travel, rich and tempting party foods, or a lack of motivation to exercise on these darker days, we've got you covered. Follow these tips to stick with your goals while still enjoying every moment of the season!
Posted 12/10/2010 2:00:00 PM By: : 13 comments 18,917 views
Don't Give Up Yet! Finish Strong This Year
As I've mentioned before, Spinning is one of my favorite workout classes, whether I'm taking the class as a student or leading the ride myself as the instructor. I love to teach Spinning, and I try to draw on various motivational techniques and phrases to keep the students going during the toughest parts of the class, such as all-out sprints or steep hills that never seem to end. During these times, I can tell when my class is working hard and struggling, wishing for a break in the intensity so they can recover.
Sometimes, when I let them know that the end of a sprint or top of a hill is just 15 seconds away—so close that they can "see" it—I notice that my students do one of two things: They either slow down right away, coasting to the finish without much effort – OR – they buckle down and push on through the end with strength and heart. Which person are you?
When you mess up on your diet, do you give up for the rest of the week, or get back on track so that one slipup doesn't get in your way?
When life gets busy, do you skip your workouts entirely, or do you squeeze in whatever you can, even if it's only 10 or 15 minutes?
When the holiday season hits—with all its glorious food and parties—do you resign to gain weight and restart next year, or do you continue pushing forward with all the effort you can muster?
Posted 12/3/2010 10:00:00 AM By: : 137 comments 41,056 views
Healthy Hanukkah Tips: A Lighter Take on the Festival of Lights
The miracle of oil is celebrated each day of Hanukkah by cooking a variety of foods in cooking oil, including latkes (grated potato cakes) and sufganiyot (donuts). While certain oils are a healthy addition to a balanced diet, other oils offer greater risks to your health. Beyond that, we all know that oil is high in fat—and therefore calories—meaning that even a small amount can put you over your calorie needs for the day.
Hanukkah, which begins tonight at sundown, is a time of joy, family celebration, and fun, traditional foods, but you don't need to skip out on your favorite traditions in order to watch your waistline. Although Hanukkah foods can represent serious temptation for anyone, following these tips will help you succeed instead of "starting over" after the New Year.
Posted 12/1/2010 10:00:00 AM By: : 11 comments 18,051 views
Contest Closed: Win 1 of 10 Sets of Denise Austin Workout DVDs
Just how amazing is Denise Austin?! Now in her 50s, she's just as fit and healthy as she was when she started her career in exercise more than 25 years ago, and she has just released (count 'em) THREE new workout DVDs: Hot Body Yoga, Quick Burn Cardio, and Shrink Your Fat Zones Pilates.
To celebrate, we'll be featuring one exclusive post from Denise Austin for the next three weeks, starting today with a giveaway from America's favorite fitness expert herself. Denise is giving away a copy of all three of her new DVDs to 10 lucky winners. That means 10 people will each get these three titles to add to their workout DVD library!
Posted 11/29/2010 11:30:03 AM By: : 104 comments 18,466 views
Slim Down During the Holidays with These Smart Tips
As a fitness instructor, this is the time of year that I dread. Attendance drops dramatically in my classes, and I notice a lot more empty spots in the gym parking lot than ever before. I know people are busy, but I also think that people give up, planning to get back on track next year.
What's too bad is that sticking it out not only has a multitude of benefits for your fitness level, weight management goals, and stress reduction, but also prevents you from starting over later. And as we all know, getting back on track after being OFF track for so long is never easy.
So here are some tips for you to stay focused this time of year—and maybe even ring in the New Year a little lighter.
Posted 11/26/2010 10:00:00 AM By: : 51 comments 51,839 views
Holiday Tip: Move before Your Meal
This time of year, food is on everyone's minds, whether you're looking forward to your traditional holiday favorites, feeling nervous about all the calories, or a combination of both. Unfortunately, we are so consumed with consuming food during the holidays that we often forget about fitness. We skip the gym to go to the office potluck, and tell ourselves we'll run "tomorrow" while we enjoy our neighbor's holiday party food tonight. Fast forward a few weeks, and we wonder why our pants don't fit when we were "so good" about eating in moderation.
But as you know, it's not just what you do—or don't—eat that affects your weight. The calories you burn through physical activity and exercise also play an important factor. Athletes may eat several thousand calories every day (not just on a holiday), but they won't gain weight because they are extremely active. Now, I am not advocating a Michael Phelps diet and exercise plan for all of you, but I am using it to illustrate the point that you can eat more and indulge here and there without repercussion if you ramp up your physical activity. And the easiest way to do that is to move your feet before you eat. Make this your mantra for the last few weeks of 2010, and you'll keep holiday weight gain at bay. Hey, you may even lose a couple pounds by New Year. Here's how.
Posted 11/24/2010 6:00:00 AM By: : 51 comments 22,685 views
Everything You Need for a Healthy Thanksgiving Day
Every week from now through the New Year, I'll be featuring some of the best SparkPeople articles and recipes to help you stay on track throughout the holiday season so you can finish out 2010 with a strong effort, rather than undoing the holiday damage come January 1.
Thanksgiving may be a day to indulge, but you don't have to go overboard in order to give thanks. Keep your calories in check and watch your waistline with these delicious recipes and tips.
Posted 11/19/2010 6:00:00 AM By: : 10 comments 13,771 views
Habits of Fit People: Put On Your Workout Clothes
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: Getting dressed in my workout clothes This is especially helpful on the days when I am just not feeling motivated to work out.
I previously shared another similar tip: sleeping in your workout clothes. I still use that habit to this day—especially in the fall and winter months. But I don't always exercise in the morning, and if you don't either, well, that tip really isn't going to do much for you.
A couple nights a week, when I do not teach any fitness classes, I need to find the motivation to work out on my own after I leave the office. Trust me, it is not always easy. Like many of you, I don't always want to exercise, especially after a long day at work. Sometimes, even when I have the best intentions, I often get distracted with other things: planning dinner, tending to the dog, running a quick errand, talking on the phone. So to help me stick to my evening workouts, I have to keep my workout on my mind—and my body. All I do is take the first step: I put on my workout clothes. So does it really make a difference?
Posted 11/17/2010 6:00:00 AM By: : 88 comments 36,924 views
7 Good Reasons to Try Interval Training
What if I told you there was an exercise technique that could burn more calories—and fat—in less time that was also fun? You may think that I was hawking some fitness gadget in an infomercial, or simply lying to you, but neither of those theories hold true. The amazing workout is called interval training. During interval training, exercisers alternate between high-intensity efforts and low-intensity recovery efforts during a single cardio (aerobic) workout session. It can be as simple as sprinting between two telephone poles and then walking for the next two, or a regimented plan using a stopwatch and specific training schedule. Either way, adding just a couple sessions of interval training to your workouts each week is sure to boost your fitness level, accelerate your fat loss and help you beat boredom.
Here are 7 reasons to try interval training yourself, plus tips and workouts to get you started.
Posted 11/10/2010 6:00:00 AM By: : 121 comments 200,214 views
Gear Up: The $10 Fitness Accessory You Need for Spring and Fall
New workout gadgets and exercise clothes are big motivators for me, not just because they help me feel excited about exercising day after day, but also because having the right gear is important for any exerciser. When you have the right clothing, equipment and accessories for fitness, other things that would normally keep you from working out (like bad weather) aren't viable excuses any longer.
Last year when I started to get serious about running year round (read: snow, rain and extreme temperatures), I had to add to my wardrobe: fleece pants and jackets, running tights, a wind- and rain-proof hat and jacket. While all of these items ran the gamut in cost (who knew a pair of tights alone could cost upwards of $50?!), one new item I bought was dirt cheap in comparison—and interestingly, one of the best investments I've made so far.
Posted 11/5/2010 11:00:00 AM By: : 74 comments 34,073 views
VIDEO: 4 Fun Exercises You Can Do with Your Kids
This week, when my husband goes out of town for a few days, I'm going to be a single mother. No, you didn't miss anything; I don't have kids yet. But I do have a dog, which is kind of like having a kid. She needs to be fed and exercised twice a day, taken outside for potty breaks, cleaned up after, and watched so that she doesn't put hazardous items into her mouth—so there are definitely similarities. My husband and I typically share the responsibility of caring for Ginger, but most of the load falls on his shoulders. He's the one who walks her every morning while I sleep (tough life, I know), and goes home straight after work three nights a week to let her out again (while I teach fitness classes at the gym). But when he's gone, I'm on my own to wake up earlier, stop by in the middle of the day, and walk the dog again after a full hour of exercise at my second job as a fitness instructor. On those days, I'm a single mother to our furry kids, which definitely puts a wrench into my usual routine.
I know there are far worse problems to have than caring for a loving pet. Unlike a real baby, it's easy for me to exercise with the dog. When I go for a walk or run, I can always bring her as my workout buddy. And if I want to do a DVD at home, she pretty much just lies there watching me, totally perplexed, for as long as I want to exercise. But parents of actual human kids don't always have the same freedom. You can't leave the baby in the backyard while you lift weights at the gym, and you can't bring children of every age with you during a long run on a cold fall morning. You have to make adjustments and sacrifices to your life—and your workout routine. Sometimes when I think about my future life as a mom (hypothetically speaking), I wonder how I'll ever find the right balance of fitting in exercise while caring for kids. Just as I was thinking about this today, I saw a great news clip from our local FOX 19 station that featured four exercises you can do with your kids. Not only are these challenges moves for an adult to squeeze into his or her day, but they're FUN activities that your child will actually enjoy doing.
Posted 11/3/2010 5:00:00 AM By: : 17 comments 16,029 views
Are Food Labels Lying to You? New Corn Syrup Study Suggests Yes
A new study about beverages sweetened with high fructose corn syrup (HFCS) is making headlines. Published in the journal Obesity (see the full article here), researchers found that random samples of HFCS-sweetened drinks actually contained far more fructose than expected.
"I told you so," is what all the opponents of the corn-based sweetener are saying, using this study as proof that corn syrup is worse than sugar and should be avoided. I was taken aback myself. While I don't believe that high fructose corn syrup is any worse for us than other types of sugar, I avoid it sometimes but won't shun every food made with it. (After all, I would be very cranky without the occasional HFCS-containing Twizzler in my life.)
While this study seems to be about corn syrup being worse for us than we thought, it's actually about something else entirely: whether food manufacturers are telling us the truth about what's in their products. Allow me to explain.
Posted 10/29/2010 5:00:00 AM By: : 46 comments 21,821 views
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