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.
Read More of 's Blogs:
Can 8 Cups a Day Protect You from Cold and Flu?
My mom is a bit of a germaphobe, and I've inherited some of her tendencies, like always opening the door of a public restroom with a paper towel upon exiting or touching door handles in public places in less conspicuous places (where others are least likely to have touched them). I do things like this all the time, but when it's cold and flu season, my radar for germs is on full-force. I don't know about where you live, but something is definitely going around Cincinnati!
Everywhere I've gone the past couple of weeks, I've encountered sniffling, coughing people. At the grocery store, in the gym, and even in my workplace! One of my Pilates clients, a regular whom I usually train twice a week, went missing for three weeks straight. Turns out she had the swine flu, as did each of her kids (and every kid she cares for in her at-home daycare business). That really hit home for me. Needless to say, I'm doing everything in my power to avoid germs right now. I simply do not want to get sick!
I had a recent conversation with Coach Tanya that I just had to share. I'm sure that our dailySpark readers, water connoisseurs that you are, will appreciate this one!
Posted 10/16/2009 6:00:00 AM By: : 97 comments 34,866 views
The Tool I Use Every Day to Stay Motivated
As a small company, everyone at SparkPeople wears several hats. Kelly, our office manager answers the phone, mails prizes, monitors message boards, and keeps our office life running smoothly (which involves about 1,000 other tasks). Paul is a programmer who also helps me shoot workout videos and provides comic relief (an important job). Rachel oversees our sister site BabyFit.com, but also does accounting and HR work. And while I spend most of my time working as editor of SparkPeople.com, I also blog here, create fitness videos, and help brainstorm and test products that we sell in our online store. We are a busy bunch!
Working with the SparkPeople Store is a lot of fun, whether my involvement is as simple as testing the Bamboo tanks for a few workouts or more time-consuming, like writing the daily content for our day-at-a-glance calendar.
But there is one product from our store that I am particularly fond of, and not just because it is my brainchild. It acts as a motivational tool and a reward system all in one. It keeps me accountable, but it's also fun and easy to use. And now that I have it, I can't believe I went so long without it—especially because I have used it every single day since January 1 of this year.
Posted 10/14/2009 9:29:03 AM By: : 73 comments 22,576 views
Confession: I Obsessively Dieted Down to an Unhealthy Weight
Beginning in high school, many of my girlfriends began to call themselves "fat." They started to watch what they ate, drank diet soda, and would sometimes skip lunch (or eat very little). Now, not one of these girls was actually fat—or even slightly overweight for that matter. I didn't get it! To me, it was a bunch of drama and I paid little attention to it. I didn't think of myself as fat and I wasn't about to go on a diet. Many days, I would eat TWO school lunches (especially on pizza day!) because I was young, growing, and very active in sports, practicing for 2+ hours after school each day and lifting weights five times a week. I ate what I wanted—no matter what it was. Fast food value meals (I was the "Burger Queen"), french fries, candy, pasta—you name it. A fruit or vegetable scarcely crossed my lips, but I managed to stay fit and healthy (at least on the outside) because of my active lifestyle.
These girls probably had an effect on me whether I realized it or not. If they call their tiny size-4 bodies fat—what did that mean for me at a size 8? I always did feel "bigger" than my friends. I didn't understand why my thighs were larger than theirs were or why I weighed so much more than they did. (It wasn't until many years later that I realized my height—several inches taller than most of them—and muscle mass had so much to do with it.)
After high school, I developed a greater interest in nutrition and fitness. I had never paid attention to my diet before, but as I learned more about the importance of making healthy food choices, I started bypassing the junk food and fast food and chose whole grains, fruits and vegetables instead. High school sports were long over, but I continued with an exercise program five days a week with an hour of cardio (like running) and 30 minutes of weight training. It was a fun hobby—reading about healthy living, learning to eat better, and hitting the gym. Then I began to track my food on an excel spreadsheet, and because of the advice I read in magazines, I aimed for 1,200 calories per day. For the first time in my life, I started to lose weight. But more importantly—people started to notice. My life would never be the same again.
Posted 10/9/2009 10:00:00 AM By: : 254 comments 76,445 views
What a Difference a Year Makes
It was exactly one year ago today that I blogged about running my first 5K race. "I am not a runner. I really do not enjoy running," it opened.
It was true. Running was something I did rarely because it made my lungs burn and my heart race. It challenged my body (and my mind) like no other workout ever could. I didn't think it was fun and I wasn't sure that I believed the so-called "runner's high" even existed.
Six months after that race, I still didn't call myself a runner. When interviewed by a local reporter, I distinctly remember her asking me if I was a runner. "No way!" I had said—because I wasn't. Even though I had fun during that first 5K race and hoped to do more, I hadn't set any goals to run and I still couldn't make myself stick with it.
How could so many people run and actually enjoy it? Coach Jen and Nancy were both training for the Chicago Marathon. So many of our most successful SparkPeople members had lost 20, 50, even 100 pounds and started running 5Ks and eventually half and full marathons. And they all seemed to be having fun while they did it. Was something wrong with me?
Around July, I started running more regularly (once a week) to take advantage of the beautiful summer mornings. Then I increased to twice a week. By the end of August, I was regularly running three times per week, solely because I wanted to thoroughly test the Nike+ SportBand before I posted a product review. Little did I know it, but my determination to test that little gadget put the universe into motion and resulted in something I never expected.
Posted 10/7/2009 6:17:04 AM By: : 88 comments 30,731 views
CONTEST CLOSED: Find Out Who Won the Fitness DVDs
Remember last week when I reviewed two cardio dance DVDs by 10-Minute Solution—Hip Hop Dance Mix and Dance Off Belly Fat? (Read the review here if you missed it.) I really loved the workouts, as did my fellow tester, and based on the comments, many of you seemed interested in trying these titles, too.
Well I've got good news for you! This week, courtesy of the folks at 10 Minute Solution, we're hosting a contest to give away THREE copies of each DVD! Six lucky readers will each win a DVD!
Posted 10/2/2009 10:08:01 AM By: : 517 comments 18,445 views
Gear Up: Our New Favorite Fitness Toy is Just $14.99
I'm a big believer that you don't have to belong to a gym or buy a bunch of fancy equipment to get a great workout or lose weight. But some small fitness gadgets and tools can be fun! These affordable pieces of equipment can help you freshen up your fitness routine (to stay motivated and prevent boredom) and take your workouts to new levels.
Some of the most versatile and effective pieces of home fitness equipment—resistance bands, stability balls and pedometers, to name a few—are also the least expensive. My new favorite toy is no exception.
Posted 9/30/2009 6:05:45 AM By: : 109 comments 35,254 views
Stuff We Love: Cardio Dance DVDs from 10 Minute Solution
As many times as I've received requests to create a cardio dance video, I have to assume that our readers love dance workouts. I do, too, but unfortunately, I'm not very good at creating or leading these types of workouts. I danced throughout my childhood and I still miss it as an adult, so I rely on cardio dance DVDs to get my dancing fix. Sometimes they can be disappointing. Other times they're too advanced. It isn't easy to strike the perfect balance of teaching fun dance moves without going over most people's heads, so I applaud those fitness instructors (or dancers in some cases) who can do it right.
Recently, I received a package from the folks at 10 Minute Solution. They make a wide variety of workout DVDs— toning, cardio, Pilates and more—that each include five 10-minute workouts, allowing you to choose a short workout or a longer one. Their DVDs have impressed me 95% of the time in terms of quality instruction, value, and workout variety. (So far, the only title I've tried that I would not recommend is their Kettlebell Ultimate Fat Burner, but we won't go into that here.)
Two newer releases of theirs impressed me all over again. If you're looking for fun, short cardio dance workouts that you can actually keep up with, look no further.
Posted 9/25/2009 4:00:00 PM By: : 91 comments 45,785 views
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10 Sneaky Ways to Get Fit and Healthy—Without Really Trying
Faster than a speeding bullet, there's a new approach to healthy living can make you fit as a fiddle. And it's as easy as 1-2-3!
It's called "stealth health" and it's a philosophy that's gaining ground among experts, food manufacturers—and people who want to live a healthier life. Even if you haven't heard of it (I hadn't either), you're probably already using these principles into your life. The concept, as explained in this WebMD article is nothing new to most of us at SparkPeople. It's about taking small actions every day to improve your health, nutrition and fitness levels in BIG ways. We've been advocating a small-steps approach for years, whether in the form of 10-minute workouts or fast break goals. We believe that doing something is always better than doing nothing. And yes, that 10 minutes on the treadmill or that single serving of vegetables DOES make a difference.
When you start small, you feel accomplished. That initial success inspires you to make additional positive changes in your life. So you continue, getting healthier, fitter, and leaner over time—all by starting with a few small changes. Ask some of your SparkFriends, and I'll bet they'll say that this approach has worked for them.
As I read the article and tips about stealth health, I started to think about the ways I sneak a little bit of health into my days. I'm a big believer that small steps—in fitness, nutrition and motivation—really do make a difference, no matter where you are in your lifestyle journey. I use them all the time myself! So I came up with a short list of small things I do to affect my health in a positive way.
Posted 9/23/2009 7:00:00 AM By: : 259 comments 319,037 views
Poll: Are Women More Critical of Other Women's Bodies than Men?
My boyfriend thinks I have the perfect body. He even loves the parts that I consider my "problem areas." He tries to tell me that my own insecurities are meritless and that I have no reason to feel bad about the way I look. Not only that, but he says he has never noticed my cellulite (but trust me, it does exist).
Sometimes I think that men are more likely to see the bigger picture when it comes to a woman's body. In my experience, they're less likely to notice the "details" (like a few dimples or stretch marks) and more likely to appreciate a woman's body for its overall shape or size—how it looks as a total package, not piece by piece (the way we often scrutinize ourselves).
But women? We notice. We zero-in on the imperfections. We notice the extra layer of fat on the stomach or that lower belly pooch. We compare our bodies to other women's, whether we think theirs are better, worse or the same as ours.
Lately, I've been thinking that some of my own body-image insecurities come not from what other men might think of me—but from what women think. All those details that we see. All the mental comparisons we make, sizing each other up. This led me to wonder: Do you think women are more critical of other women's bodies than men are?
Posted 9/18/2009 6:18:16 AM By: : 205 comments 27,375 views
7 Good Reasons to Use the Cable Cross Machine
A few years ago, you would have been more likely to find me in the weight room than on a treadmill. I loved strength training; I would have done it daily (in lieu of cardio) if possible. But something changed more recently that has me enjoying cardio more and strength training less. Maybe I'm getting bored with the weights, machines and same-old exercises after doing some variation of the same moves since I was a teenager. After all, there are only so many ways you can work your biceps.
But there is one mode of strength training that I almost always enjoy, even when I don't feel like spending time at the gym. It's the cable cross (or cable "crossover") machine. (It's pictured above.) Most gyms have this universal piece of equipment, but I'd venture to guess that most people aren't sure what it's for or how to use it. In fact, the cable cross may be the most intimidating machines at the gym. Don't let this big machine fool you, however; it's deceptively easy to use. Here are seven reasons you should try it yourself, plus tips and workouts you can start with.
Posted 9/11/2009 6:56:33 AM By: : 61 comments 86,925 views
Play Your Power Song to Go the Extra Mile
Every year or two, I get antsy with my fitness routine. My usual cardio becomes boring. Standard strength training doesn't hold my interest anymore. I get bored with my workouts and so I pick up a new pursuit, like Pilates, kettlebells or outdoor cycling. My latest thing is running. I used to be a competitive runner in high school and stuck with endurance running (6-8 miles several times per week) after graduating. But that got stale after a while and I didn't like exercising by myself all the time. So I took up Spinning, which has been my go-to cardio for almost 10 years now. I still love it, but as I was looking for something new to keep my interest and challenge my body in new ways, I returned to running.
At first, it was just once a week that I'd head outside for a 30-minute run. It wasn't easy, but I liked that about it. After a few weeks, I added another day of running to my week. Now I'm up to three times per week, still around 30 to 35 minutes each time.
Last week, I was ready for the next step: ramping up my running time to 40 minutes straight. I was tired that morning and not feeling entirely motivated to go 5 minutes longer, which also meant waking up earlier (and you may remember that I'm not a morning person). But then something happened that gave me a newfound energy to keep going...
Posted 9/9/2009 11:00:00 AM By: : 162 comments 61,084 views
85% of Us Are Wearing the Wrong Workout Shoes--Are You Among Them?
Although I'm able to give people advice about finding the best fit for a running or workout shoe, I have to be honest. When it came to workout shoes, I always chose style over support. In the store, I'd ignore things like cushioning, stability, and fit. I'd stand back, look at the wall of shoes, and pick whichever ones I thought were prettiest. After all, I'm about to fork over $100 for these suckers. I want to like them! I want to be motivated when I wear them! Ugly shoes didn't have a place in my closet and they certainly didn't make me want to put them out and head to the gym. I was very brand loyal and I wanted a sweet looking pair of shoes to go with my cute workout clothes. I was a shoe snob.
I really should have known better. I was a runner in high school and I'm a fitness professional. I know how important shoes are when you're working out—they are your foundation, after all. But I didn't heed my own advice about getting fitted for shoes or wearing sport-specific ones either. I figured it didn't matter because I wasn't a "runner." Finally, being a slave to style caught up with me. I started experiencing debilitating knee pain on a regular basis— while I worked out, after I worked out, and even when I was sitting still. I could barely bend my knee to squat or lunge.
Talking to Coach Jen (an experienced runner) one day, she asked me what kind of shoes I was wearing. We both knew that I wore "the cute kind" and that it had been a while since I replaced them. We also agreed that I should have known better.
Posted 9/4/2009 10:27:07 AM By: : 127 comments 94,825 views
Product Review: Nike+ (Plus) SportBand
Once or twice a week, I run. I can go for about 3 miles (4 on a good day) before boredom officially sets in and I'm ready for something else. Don't get me wrong. I love the time I spend running—time outdoors, a kick butt workout, zoning out with my iPod—I'm just not a hardcore runner. I don't care (or even know for that matter) how fast I run, how far I go, or how many calories I burn. I just track the total time I spend running. I accept the fact that I might be slow or that I might not get very far, but I'm not competing with anyone or training for a race, so why should it matter? I like the simple pleasure of it—running just for the sake of running, without caring too much about the numbers.
Recently, however, Nike released the Nike+ SportBand (SRP $59), which promises to tell you—in real-time—all of those details: pace, mileage, calorie burn and time. You've probably seen the version they released for the iPod nano earlier, but you have to have a nano to use it. This one is all-inclusive: a sensor for your shoe and a wristband/watch that displays all the details.
Sounds pretty cool, right? SparkPeople bought a Nike+ SportBand for us to test and review for our readers. I jumped at the chance to try it. After all, I never spent much time looking at pace or distance of my runs before. Plus, fitness gadgets, like workout clothes, can be fun and motivating. I tested the band for a few weeks and asked several SparkPeople members (who bought their own SportBands) for their reviews, too. Want to hear what we thought about it?
Posted 9/2/2009 7:00:00 AM By: : 71 comments 81,931 views
Burn It Off: How Much Cycling to Undo a Soft Pretzel?
I'm happy to announce that the Burn It Off series is back by popular demand!
Have you been to your county or state fair this summer? How about a baseball game or even the movie theater? These spots are notorious for their oversized (and overpriced) food, and when you're trying to eat healthy or watch your calories, it's hard to know what to pick without totally blowing your diet. After all, there are no nutrition labels—let alone healthy food choices—in sight! Your willpower is strong and you bypass the sweet smelling cotton candy, deep-fried Twinkies, hot dogs and nachos and decide on a soft pretzel to hold you over until you can get home. It has to be one of the better choices, right?
How much damage could one soft pretzel really do? Find out how many minutes of biking it takes to undo that oversized pretzel.
Posted 8/28/2009 6:30:29 AM By: : 75 comments 41,052 views
Habits of Fit People: Leave Your Gear at the Gym
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: Leaving my fitness gear in the gym locker room. I don't mean paying extra for a locker where you can stash your stuff overnight. I mean leaving it at the gym so that you have to return to get it—and therefore work out. So why does something like this matter?
Posted 8/26/2009 11:30:04 AM By: : 90 comments 44,739 views
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