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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The Secrets of Success: Sneak In More Exercise
We've been talking a lot in the past few weeks about exercise and weight loss: why it matters, how much you need, and ways to vary your routine for better results. What if working out and dieting alone aren't really enough to lose weight? Yes, both exercise and a healthy, calorie-controlled diet matter for weight management. What about all the hours you're NOT exercising? Could that be holding you back in your weight loss?
When we surveyed our most successful SparkPeople members to write our best-selling book, The Spark, we found out lots of little "secrets" that helped them be successful in the weight-loss game. You'll have to read the book to get the full story, but we're sharing our 15 favorite secrets of success on the dailySpark from March 1-15. Lucky you!
Secret #10: Sneak in more exercise.
65% of people who met their weight-loss goals added more activity to their day by "sneaking" it in: pacing while on the phone, lifting weights in front of the TV, doing jumping jacks in between conference calls, taking the stairs and more. How much of a difference does all of this activity really make?
Posted 3/10/2010 6:05:06 AM By: : 129 comments 83,774 views
The Secrets of Success: Mix It Up to Keep It Off
We've already learned how important exercise is to weight-loss success. But what kind of exercise helps the most? Is any one form of cardio or strength-training better than another? We recently survey our most successful members--people who reached their goal weights or were still going strong after losing at least 100 pounds--to find out. We compiled all of their tactics in our best-selling book, The Spark, but we're sharing our 15 favorite secrets of success on the dailySpark from March 1-15.
Secret #8: Mix It Up to Keep It Off.
Successful members exercised at home, outside, in the gym, with home equipment or home DVDs, with workout groups or buddies, varying their routines and keeping it fun so that they were more likely to keep going. So how does workout variety help you lose weight?
Posted 3/8/2010 6:08:20 AM By: : 77 comments 35,168 views
The Secrets of Success: Move It to Lose It
How much exercise do you really need to lose weight? You've probably heard a lot of conflicting opinions from different experts. Some have even said that exercise doesn't help with weight-loss at all (more on that one later). What better way to find out than to ask the most successful weight "losers" how much exercise played a role in their healthy lifestyle?
When we were researching and writing our best-selling book, The Spark, we discovered 27 secrets of success that thousands of successful SparkPeople members have used to lose weight and keep it off. We're sharing our 15 favorite secrets of success on the dailySpark from March 1-15. Today we'll share the results of our survey on how much exercise SparkPeople members really did to reach their goals.
Secret #6: Move it to lose it.
Of those who reached their goals, 90% exercised regularly. How much exercise did they really do?
Posted 3/6/2010 6:08:02 AM By: : 107 comments 54,974 views
See SparkPeople Success Stories in First for Women*
We started our Secrets of Success series on March 1 and will continue sharing one proven solution to weight loss each day through March 15. If you're hungry for more, check out the current issue of First for Women magazine (on newsstands now through March 22). The "non-diet" solution touted on the cover isn't a supplement, miracle juice or detox diet. It's 20 more secrets to weight-loss success that came directly from SparkPeople.com, now America's #1 weight-loss website, and our best-selling book, "The Spark!"
Inside the March 22, 2010, issue of First (pictured at left), you'll also find the profiles, stories and before and after photos of four amazing SparkPeople.com members who used these secrets to lose more than 100 pounds each. Each strategy is backed by research and case studies of real people just like you who are winning the battle of the bulge without resorting to the crazy diet gimmicks of the past.
Courtesy of First, we're sharing three of these tricks with you today, but you'll have to pick up the magazine to get the full story and see the amazing transformations yourself.
Posted 3/5/2010 3:00:00 PM By: : 131 comments 130,282 views
The Secrets of Success: Take the 'Work' Out of Your Workouts
What are the secrets to lasting weight-loss success? As America's most popular weight-loss website, we've learned a thing or two (and it's not a magic potion or pill).
When we were researching and writing our best-selling book, The Spark, we discovered 27 secrets of success that thousands of successful SparkPeople members have used to reach their goals, lose weight and keep it off. Some secrets—including these—are too good to keep to yourself.
We're sharing our 15 favorite secrets of success on the dailySpark from March 1-15.
Secret #4: Make exercise fun.
Successful members proactively took steps to keep exercise fun. A whopping 64% made it a point to try new and different things. How else did they make exercise fun?
Posted 3/4/2010 6:13:50 AM By: : 96 comments 42,321 views
The Secrets of Success: Don't Skimp on Strength Training
When we were researching and writing our best-selling book, "The Spark," we discovered 27 secrets of success that thousands of successful SparkPeople members have used to reach their goals, lose weight and keep it off. Some secrets—including these—are too good to keep to yourself. We're sharing our 15 favorite secrets of success on the dailySpark from March 1-15.
Secret #2: Go for strength.
Successful members were twice as likely to do regular strength training. So why does it really make a difference?
Posted 3/2/2010 6:00:00 AM By: : 162 comments 71,578 views
Fitness Defined: Concentric and Eccentric Contractions (and Why It Matters)
Usually, the average exerciser doesn't think about physiology or kinesiology when he or she is exercising. Sure, you think about form, doing your exercises correctly, and achieving balance—both in terms of overall fitness (a balance of cardio, strength training and flexibility) and individual workouts (a balance in the body where you exercise all of your major muscle groups). And that's great! But there is also a lot going on in your body during each workout, and sometimes, learning more about exactly what is happening can help you work out more effectively so you can get better results.
Whether or not you've heard of concentric and eccentric muscle contractions, you can benefit from learning the difference—especially because focusing on ONE of them can help you get even better results from your strength training program—without spending more time in the gym.
Posted 2/26/2010 10:00:00 AM By: : 111 comments 531,191 views
Confession: I Make Special Requests When Dining Out
I like to eat healthy. It's not something that I feel obligated to do; it's something that I want to do—99% of the time anyway. Sure there are times when you go out to eat with the intention of splurging on French fries or dessert, but for all the other times, it's tough to order anything "as-is" from a restaurant menu without it being a complete diet disaster. Even foods that masquerade as "healthy" choices are usually anything but—especially in the oversized portions they're served to us.
Dressing on the side. Baked, not fried. Hold the sauce. No fries. Extra broccoli—steamed, no butter. These phrases become commonplace for anyone who wants to eat a healthy meal at a restaurant. If you've said them many times yourself, good for you! I do the same, but sometimes, I take it even further.
Posted 2/24/2010 6:00:00 AM By: : 320 comments 29,295 views
132 Pounds Down, 'I Have Nothing to Lose But the Weight'*
"Ryan, there's a story inside your heart that people need to hear," said Annette Plante, a registered nurse and fitness trainer from Meriter Home Health in Madison, Wisconsin. "And that story is that you have believed a lie all your life. And the lie that you've believed is that you are not valuable and that you are not worthy of being loved and accepted for who you are."
When the scale read 800 pounds, Ryan (SparkPeople.com member MADTOWNBUDDHA) decided it was time to change his life. Hundreds of pounds from his ultimate goal, you might think that Ryan feels depressed and overwhelmed by the journey ahead of him. But that couldn't be further from the truth. His positive attitude is infectious and he's made real progress in just a few months. And with the help of SparkPeople, his hometown, and Annette, his home health nurse, he's well on his way to reaching a healthy weight for the first time in his life.
Posted 2/19/2010 5:00:00 AM By: : 385 comments 43,464 views
Slash Your Child's Risk for Obesity by 40%--Without Diet or Exercise
We put a lot of the blame for childhood obesity on fast food, school lunches, and sedentary lifestyles, and certainly all of these factors (along with many others) are at play. But can we really do much about these factors, especially in the short-term? Fast food is here to stay. While these restaurants offer more healthy options than ever before, people are still ordering the old standbys. Parents are busy—too busy to cook at home or aren't knowledgeable about how to prepare homemade meals at all. And when we're too busy to cook dinner, the same goes for lunch. School lunches are a way of life for busy and low-income households that rely on them. And kids aren't as active—we know that. But we don't live in the times we used to, when kids could go outside all day long without supervision—something we'd never allow this day and age. So are we powerless to change the fate of our children?
Research published in Pediatrics shows that reducing your child's risk of obesity is simpler we may think. In fact, three easy household strategies can decrease a child's obesity risk by 40%--and not one of them has anything to do with fast food, school lunches, exercise or overhauling your family's lifestyle.
Posted 2/17/2010 6:00:00 AM By: : 73 comments 52,695 views
Gluten FEAR: Should You Go Gluten-Free?
It's blamed for a host of ailments: headaches, digestive distress, weight gain, poor immune function, hormonal disruption, and even behavioral problems in children. But does gluten, the natural-occurring protein found in wheat, barley, rye and some oats, really the cause of all these health evils? Many health-conscious consumers believe so.
Oprah Winfrey tried a 21-day "cleanse” in 2008 where she eliminated meat, dairy, sugar, caffeine—and gluten—from her diet for three weeks. Grocery shoppers are seeing more food packages plastered with "gluten-free" logos on their faces, too. And specialty stores like Whole Foods offer gluten-free shopping lists and place little flags next to the gluten-free products on their shelves. As it turns out, gluten-free is a booming business. That's great for people who need to avoid gluten, but what about the rest of us?
Posted 1/29/2010 10:00:00 AM By: : 204 comments 109,203 views
Only 4 Days Left to Enter the Chapter Challenge Contest
We kicked off 'The Spark' Chapter Challenge Contest just a couple weeks ago and already, nearly 6,000 people have downloaded a free chapter from our New York Times Best Selling book, The Spark. For each person you refer to download this free chapter, you'll get 10 SparkPoints and a chance to win some great prizes while Spreading The Spark at the same time!
Plus, the top 100 people to make it onto our leaderboard will all be entered to win $500 toward a weekend getaway! MRSHONEYC has the No. 1 spot so far (more than 110 friends of her have downloaded the chapter!), but people with only 9 referrals are still on the board, too. That means it's not too late for you to play—or to win!
Posted 1/27/2010 11:12:55 AM By: : 19 comments 13,671 views
Get a FREE Calendar When You Spend $50 at the SparkPeople Store
For the most part, I like to think of myself as a bargain shopper. I use credit cards to earn hotel points, cash back and other incentives. I clip coupons and wait for sales. And I take advantage of deals when they happen to be on products I had planned to purchase anyway.
Well, the SparkPeople Store is offering sweet little deal now—the perfect incentive if you've been putting off purchasing a DVD or that SparkPeople fleece you've been eyeing. While supplies last, you'll receive SparkPeople's 2010 motivational calendar FREE when you spend $50 or more in the SparkPeople store. We need to clear out our stock of this popular item (learn more about the calendar here) before January is over, so now is the perfect time to place your order and get a free little bonus that will help you keep your goals in mind each day.
Not sure what to buy? I have some recommendations for you. Read on for purchasing ideas and to get the CODE you must enter at checkout to receive your free calendar.
Posted 1/20/2010 9:00:00 AM By: : 21 comments 10,800 views
Jog and Enjoy the Weather
Last year, I finally experienced something that many runners before me had discovered: a love of running. It didn't happen overnight and it was something that I never expected, but over time, running morphed from something I "should" do into something that I wanted to do.
That said, this is the first winter that I am running outdoors and making every effort to stick with my routine, even though the rain, snow and dropping temperatures are doing their best to keep me from it. Until recently, I hadn't exercised outside in any temperatures colder than 20 degrees.
Last Monday, I checked the Tuesday morning weather report to see what I was up against. It wasn't pretty: 17 degrees and snow. But more importantly, the weather website predicted that it would "feel like" 8 degrees outside. Yikes!
I laid out my gear (reflective vest, fleece gloves and headband, iPod, Garmin, the works), layered up and went to bed in my workout clothes that night. I wasn't fully committed to the next day's workout. After all, I do not like mornings, winter or snow, so the odds of me being successful were stacked against me.
Posted 1/13/2010 6:00:00 AM By: : 162 comments 36,282 views
Try the 1-Minute Awareness Test
How well can you pay attention and focus during distraction?
This 60-second video will test your mind's awareness, focus and concentration. It's definitely worth checking out so you can find out how well you can pay attention when you are distracted. If you have trouble playing the video below, you can click here to view it on YouTube.
Important Note: Don't scroll down to read the text below the video until you've watched it or else you might ruin the test's accuracy and results!
Posted 1/8/2010 6:00:00 AM By: : 162 comments 25,753 views
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